3-23-22 | AO – Heavy Metal | Stinson Park | 38 Degrees and Breezy

PAX (14): Golden Pike, Swinger, Beta Max, Bloodshot, Wentworth, Spacebar, Stella!, Folsom, Sloppy Joe (Respect!), Touché, Saw Blade (Respect!), Q-Tip (Respect! Respect!), Doll Face (Respect!), Tin Cup

Q: Tin Cup

Tin Cup welcomed the PAX to F3 Omaha at 5:30 AM. The Mission Statement, Disclaimer, and 5 Core Principles were given. An inquiry about FNGs was also made, and no FNGs was present.

The group moseyed to the stage for a few warm up exercises.

 Tappy Taps – 15 IC
 Big Ones (Willie Mays Hays) – 15 IC
 Side Straddle Hop – 15 IC
 Sun Gods – 10 IC Front and Back
 Imperial Walkers – 20 IC
 ATMS: 10 Alternating Shoulder Taps, 10 Tempo Merkins, 10 Merkins

The THANG -2 Group Grinder

The PAX moseyed back to the playground and divided into 2 groups. One group completed the exercises below in order (Sets of 20 – AMRAP with a 5 count in between each exercise). The group was encouraged to take turns leading each exercise.

• Military Press – 20
• Bent Over Rows -20
• Chest Press 20
• Curls -20
• Squats – 20
• Shoulder Shrug – 20
• Dead Lifts – 20
• Arnold Press – 20
• Lunges – 20
• Dumbbell Merkins – 20
• Upright Rows – 20

The other group:

1) Moseyed to the benches on the East side of the park and completed 10 dips
2) Moseyed to the clock tower and completed 3 burpees.
3) Moseyed back to the playground and flap jacked with the other group.

Omaha was called about 6:04 AM.


 Freddie Mercury’s – 15 IC
 Dollys – 15
 Flutter Kicks – 15 IC
 Big Boy Sit Ups – 10
 American Hammers (Rancid Style – 14)

Mumblechatter: There were a few comments about the amount or running for a Heavy workout. YHC thinks they were in good fun, but we will see if I get invited back.

Circle of Trust (COT):

I have a list of potential COTs I keep on my phone. If I read something, think of something, hear a story on the radio or see it on TV, I make a note of it. Before I Q a beat down, I look at the list and to see if there are any ideas/topics I could actually use for a COT. I had one picked out from the list for today, but I realized that though my COT could help us appreciate how fortunate we are, the story was not a “good news” story. Then I looked at my whole list, and all of my potential COTs were not “good news” stories. That is, it seems I focus more on recognizing how fortunate we are and how we need to cherish the time we have because everything can change unexpectedly. So for my COT today, I searched for good news or inspirational stories I could share with the group, and I encouraged everyone to try to seek out a few good news stories to balance out all of the negative and/or not good news stories we constantly hear about. Here are 10 stories I found that I would like to share.

  1. Exciting’ Head-Tongue Controller Lets Paralyzed Patients Operate Smart Phones And Drive Wheelchairs. By Good News Network -Mar 20, 2022
  2. Airbnb and its Community Raise More Than $40 Million and Offers 150,000 Temp-Homes for Ukraine. By Andy Corbley -Mar 17, 2022
  3. 30 Minutes of Lifting Weights, Push-ups or Yard Work Weekly May Cut Risk of Death By 20%. By Andy Corbley -Mar 16, 2022
  4. Little Kids Give You Pep Talks on Recorded Phone Hotline – And They’re Adorable . By Andy Corbley -Mar 14, 2022. A new telephone hotline is relieving stress and uplifting callers with laughter, words of encouragement, and advice from elementary school students—and it’s ringing off the hook.
  5. This dog went missing in 2010. Nearly 12 years later, she was found just miles from her family and returned. BY CAITLIN O’KANE, FEBRUARY 21, 2022 / 2:15 PM / CBS NEWS
  6. Dolly Parton’s Dollywood offers to pay full tuition for all its employees. BY CHRISTOPHER BRITO, FEBRUARY 9, 2022 / 3:53 PM / CBS NEWS
  7. Video-Game-Based Stroke Therapy is as Effective as In-Person Rehab. By Good News Network -Mar 18, 2022
  8. Louisiana man rescues boy from alligator-infested waters after hearing his calls for help. By Michael Hollan | Fox News
  9. California teen launches nonprofit to ensure girls practice self-care. By CATHERINE GARCIA
  10. 11-year-old does the near impossible: Makes two holes-in-one in one U.S. Kids tournament round. By Keely Levins, September 20, 2021

Thank you for letting me lead today and I hope everyone has a day full of good news.

We ended in prayer.

Aye – Tin Cup

Fomaha - 3870 posts

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

Heavy Metal

Leave a Reply