AO – October 13, 2021


62 degrees; light rain at the end

Q – Stella

PAX:  Doll Face, Duracell, Tesla, Bloodshot, Selleck, Folsom, Othello, Honey Stinger, Skids, Grassroots, Edison, Stella, Black Flag, Romeo.

5:30 AM – PAX met at the Shovel Flag.  YHC had a big responsibility of keeping the Heavy Shovel Flag in his possession while SpaceBar is on vacation.  Earlier in the morning, there was heavy rain and thunderstorms, but the weather was generally clear when we started.  PAX carried weights to the stage for Warm-A-Rama


  • SSH – 25 IC
  • Wind Mills
  • Tappy taps 15 IC
  • Monkey humpers 10 IC
  • Imperial Walkers 15 IC

The Thang:  Today’s beatdown was modeled after what YHC calls Classic Heavy Metal.  Back in the early days, we stood around on the stage and lifted weights.  The no running at Heavy was strictly enforced, often by SafeRide, who make known he did not like running.  Times have changed…  For the beatdown, we did 20 reps of the below and then ran to the benches for 20 dips, 20 derkins and 20 step ups.  For round 2, we did 20 reps and on round 3, we dropped down to 15 reps. 

  • Chest Fly
  • Close grip chest press
  • Deadlifts
  • Curls (each arm)
  • Triceps overhead
  • Kettlebell swing
  • Dumbbell Merkins

Run to Benches/Tables:

  • 20 Dips
  • 20 Derkins
  • 20 Step Ups

Omaha called around 6:05 am and we circled up for Mary, which consisted of:  

6 Minutes of Mary

  • Box Cutters
  • Low Dollys 
  • Freddy Mercury’s
  • American Hammer

We then counted off and started Name-A-Rama.  Apologies to Black Flag and Romeo, who we forget to add to the video until it was completed. There weren’t really any announcements, in part, because SafeRide was not present.  Prayer requests mentioned and noted.  Today’s workout was geared towards the early (classic) days of HeavyMetal.  Early in my F3 journey, HeavyMetal was a consistent post for me after I joined in April 2019.  It was know was the anti-running AO, given that back in 2019 there was only Paradise or Heavy on Wednesdays!  Things have changed with so many options now!!  We literally would go to the stage and lift weights…that was it.  The music was raw, heavy and usually pre-dated my birth year of 1986 by 10 years.  It also seemed like Folsom was on the Q for 75% of the time 😊!!! Looking back, it has been cool to see how Heavy has evolved from a workout with weights, but also creativity with stations, running, etc!  For the other part of my COT, YHC reminded the PAX about trying to be present.  I try, and often fail, at not looking at my phone when I am at home and especially interacting with my 2.0s.  My challenge is to be present and focus on those around you. 



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Heavy Metal

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