May 19th 2021 / AO heavy Metal / 62 Degrees 7 knot winds rain showers kicked in during Name-o-rama

26 PAX: Bovine, McEnroe, Dirty Bird, Frosted Tips, Wentworth, Samples, Beta-max, Buns of Steel, FNG (Reformation), Cyclone (Respect), Sportiva, High Tower, Othello, Broadside, Hipster (Respect Respect), Golden Pike, Folsom, Safe Ride, Stella, Spreadsheet, Bloodshot, Black Flag, Z-bo, Spacebar, E-85,

Q: Doppler.


Pull into the parking lot and see a few cars already here and ready for the pre-run.


A solid sized group pushed out for a pre-run, some of the crew took a hard right a little ways in to check on Shirley, reports are “she still sucks”. I ended up running alongside Bovine and E85. Got in some great mumble chatter about some upcoming trips to Alaska and NYC this summer. All in all a great start to my morning. We rolled pack into the park around 520 which left plenty of time to stretch out before the beatdown commenced.


 I gave a 1 minute warning as we had a couple PAX rolling into the parking lot right at 0529, looked around the large diameter circle and knew I was going to have to use my outside voice if everyone was going to hear my cadence this morning (reports are that even that was not enough as we ended up fairly spread out). I welcomed everyone to Heavy Metal heard the great news that we had an FNG in our midst and I rolled through the F3 core principles mission statement and disclaimer, made sure to mention that despite how well I was filling out my new F3 Futurama T-shirt, I am not a professional. With that we picked up our dumbbells and headed to the park benches and began to rock! First song up was of course “I Wanna Rock” by Twister Sister


SSH 15

Sun Gods: 10 forward 10 back

Cherry Pickers: 20

Tappy Taps: 10

Big Ones: 10

Pre Thang: Pump up the pecs!!!!)

After each exercise was completed we took a short mosey around the obelisk

Hammer flys x 20

Closed grip front raises x 20

Flys (On your six) x 20

Closed grip press (on your six) x 20

Balance on your dumbbell Merkins x 20

This last one was pretty tough, and I offered a few modification options. It definitely helped that I practiced the night before so I didn’t tip over while trying to balance.

The Thang: 

Part 1: Sir Mix-a-Lot’s bun burner

Goblet squats x 20

1 leg raised lunges x 10 each leg

Pickle pointers x 20

Weight Apes (monkey humper with weights held behind your back) x 20 IC

Part 2: Travelling gun show (all exercises completed IC while walking around the track)

Bicep curls x 20

Tricep extensions x 10 each side

Shoulder shrugs x 20

Shoulder press x 20

After completing 1 round of part 1 we took a big lap around the park and managed to get through 2 rounds of part 2. We got one more glute session in and another shortened walk with 1 round of the travelling gun show in. 

0601 Omaha is called.


Gas pumpers x 20

Low Dollys x 20

Freddy Mercurys x 20

American hammer’s Rancid Style

Announcements/Prayer Requests:

Half Marathon this Sunday 0500L at Flanagan Lake

Mental Health Pop-up 5k and beatdown at 0600L at Flanagan Lake

Continued heads up for the Brick Builder event June 11-12

Prayers for Touche and his family.


“Nobody sees anybody truly but all through the flaws of their own egos. That is the way we all see …each other in life. Vanity, fear, desire, competition– all such distortions within our own egos– condition our vision of those in relation to us. Add to those distortions to our own egos the corresponding distortions in the egos of others, and you see how cloudy the glass must become through which we look at each other. That’s how it is in all living relationships except when there is that rare case of two people who love intensely enough to burn through all those layers of opacity and see each other’s naked hearts.” 

-Tennessee Williams

As much I joked about getting swoll and getting our beach bodies ready, in reality F3 is not about that. That is not why I wake up early and come to these beatdowns. I come to F3 because it is the first place I have consistently felt seen without the opacity the Tennessee Williams talks about by other men. I can put aside the vanity, the ego, and the competition and just step into the gloom in the pure form of who I am that day. It is also the first time I have been able to also see other men for who they are, the good, the bad, vulnerable raw parts of them that make us all so special and unique, but this is what also binds us all together. If you are new to F3 please keep coming out, there is value in gloom where you can see and been seen, and your presence brings value to all of us.


F3Omaha - 2096 posts

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Heavy Metal

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