February 9, 2022/Stinson Park/AO – Heavy Metal/Temperature: 38 degrees

Pax: Swinger, Samples (RESPECT!), Folsom, STELLA, Honey Stinger, Spreadsheet (Hate), Hipster (RESPECT! RESPECT!), Buns of Steel, Bloodshot, Golden Pike, Spacebar, Doll Face (RESPECT!), E-85 (Hate), Safe Ride 

Q: Safe Ride

Safe Ride welcomed the Pax to Stinson Park at 5:30am.  The mission statement and disclaimer was given.  The music wa already playing so the PAX could sense it was going to be a tremendous morning.  After all, this is Heavy Freaking Metal!  With that, the PAX did a quick lap around the park and then back to the playground for warm-a-rama.


  1. SSH
  2. Tappy Taps
  3. Windmills
  4. Sun Gods
  5. Mountain Climbers


The PAX remained in a circle and Safe Ride designated Spacebar to start as the push.  He would run to the obelisk and return to the circle.  During the push the remainder of the PAX performed an exercise, AMRAP.  Upon the push’s return the PAX would change exercises and the next HIM would act as the push.  The PAX went through the following exercises:

  1. Arnold Press
  2. Dead Lift
  3. Curls for the gurls
  4. flutter kicks
  5. Bent over rows
  6. Alternating lunge with twists
  7. Chest fly
  8. Big boy sit ups
  9. Goblet squats
  10. Hammer curl

At the end of each cycle everyone ran to around Stinson Park.  Then rinse and repeat.  The PAX completed 3 + cycles before Omaha was called at 6:10am


Bro Hymn – Pennywise

Radar Love – Golden Earring

Killing in the Name – Rage Against The Machine

Kickstart My Heart – Motley Crue

Love Gun – KISS

Monkey Wrench – Foo Fighters

Balls To The Wall – Accept

You’ve Got Another Thing Coming – Judas Priest

Man In The Box – Alice In Chains

Bulls On Parade – Rage Against The Machine


American Hammers – Rancid Style


Since all of the exercises for the Thang were AMRAP Safe Ride encouraged the PAX to chat it up with your fellow HIM.  Lots of chatter was had while the PAX pumped iron and rocked their faces off. 


A professor of philosophy stood before his class with some items in front of him. When the class began, wordlessly he picked up a large empty jar and proceeded to fill it with rocks about two inches in diameter. He then asked the students if the jar was full. They agreed that it was full.

The professor then picked up a box of pebbles and poured them into the jar. He shook the jar lightly and watched as the pebbles rolled into the open areas between the rocks. The professor asked the students again if the jar was full. They chuckled and agreed that it was indeed full this time.

The professor next picked up a box of sand and poured it into the jar. The sand filled the remaining open areas of the jar. Again, the class said the jar was full.  He then pulled out two bottles of beer and poured one into the jar. 

The professor then said “I want you to recognize that this jar signifies your life. The rocks are the truly important things, such as family, health and relationships. If all else was lost and only the rocks remained, your life would still be meaningful. The pebbles are the other things that matter in your life, such as work or school. The sand signifies the remaining “small stuff” and material possessions. If you put sand into the jar first, there is no room for the rocks or the pebbles. The same can be applied to your lives. If you spend all your time and energy on the small stuff, you will never have room for the things that are truly important. Pay attention to the things in life that are critical to your happiness and well-being. Take care of the rocks first – things that really matter. Set your priorities. The rest is just pebbles and sand.

As for the bottles of beer, it goes to show that no matter how full your life may be there’s always room for a couple of beers with a friend.


  • Abide Omaha this week
  • 3rd F component with the Apex Fitness Testing
  • Polar Plunge
  • Freed to Bleed
  • Prayers for Patton
  • Prayers for 10-year-old and his family
  • Prayers for Nugent’s family
  • Prayers for PAX struggling right now

Safe Ride closed us out in prayer

Much Love!

F3Omaha - 4054 posts

Our mission is to plant, grow and serve small (free) workout groups for men for the invigoration of male community leadership.

Heavy Metal, Uncategorized

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