22 February 2023 / AO Heavy Metal / Temp 28 deg, Wind 22 mph

18 PAX: Ditty, Irish Car Bomb (ICB), Amadeus, Snowman, Caruso (RESPECT X2), Woody (RESPECT), Invictus, Golden Pike (GP), Doll Face (RESPECT), Honey Stinger, Bunsen (RESPECT), Folsom, Pigpen, Bookworm, Demogorgon, Animal (RESPECT), Danielsan, Bobsled

QIC: Bobsled (Weeeeee)

Pre-Run: Irish Car Bomb (ICB), Invictus

Pre-Merkins:  Amadeus, Bobsled

Pre-Ruck: Ditty, Golden Pike (GP), Invictus, Doll Face

0530 Welcome:

Everyone was welcomed to Heavy Metal, the strongest AO in the Midwest, quite possibly and probably the strongest AO in the world. I welcomed to F3, Fitness, Fellowship & Faith.  I recited the mission statement, credo & 5 core principles.  Unfortunately, there were no FNGs.  I am not a professional, modify as necessary as there is a real risk of injury.

Side Straddle Hops:  x10 IC, mosey from playground to big, tall thing in the park and circle up

Windmills:  x10 IC, Imperial Walker March 1/4 way around the tower

Big Ones: x10 IC, Imperial Walker March 1/4 way around the tower

Cherry Pickers: x10 IC, Imperial Walker March 1/4 way around the tower

Sun Gods: x10 IC (forward and backward), mosey back to the playground

The Thang:
Bobsled man-splained to the PAX the full-body dumbbell circuit he had planned.  8 exercises, 8 reps each, 30 minutes on the clock, no scheduled rest breaks.  GO HARD!  Complete as many circuits as you can in the allotted 30 minutes.  I wanted the PAX to set, write down a goal on the whiteboard, and try to reach it.  After each circuit is completed, PAX will mosey to the board and put a tally beside your name to track.  I did some basic math ahead of time to give the PAX an idea of how and where to set their goal.  We committed our goals to the whiteboard.  LFG! It took me a minute to find the start button on the timer remote.  I need bifocals.

Mins 0-15                                                                                    Mins 15-30

x8 Merkins                                                                                   x8 Dumbbell Sit up

x8 Bent Over Row                                                                       x8 Front Lunge (weights up on shoulders, it’s harder)

x8 Deadlift                                                                                   x8 Shoulder Press

x8 Hammer Curls (for the girls)                                                  x8 Front Squat (weights up on shoulders, it’s harder)

x8 Front Squat (weights up on shoulders, it’s harder)                           x8 Hammer Curls (for the girls)

x8 Shoulder Press                                                                                      x8 Deadlift

x8 Front Lunge (weights up on shoulders, it’s harder)                           x8 Bent Over Rows

x8 Dumbbell Sit up                                                                     x8 Merkins

If you notice the 2nd 15 mins is just the reverse of the 1st 15 mins, but much, much harder (that’s what she said).  Omaha! Omaha!  was called when the 30 min timer expired.  We all circled up for some American Hammers.


Davinci’s brother passed away.  See Doll Face for more info

Doll Face one year/shovel pass upcoming


Goals and goal setting.  This is something I have only been doing for about 9 months.  Why?  Nobody ever told me the importance or showed me how, but most importantly I was afraid of failure.  If you don’t set any goals, you can’t fail.  If you don’t go talk to the hot girl, she can’t reject you.  However, you have all heard it said.  You miss 100% of the shots you don’t take.  It took me 46 years for it to click that failure doesn’t define me.  A failure is an event, not a person.  I told the story of Howard Hill, the greatest archer the world has ever seen.  He was never defeated in competition. Told the PAX how Zig Ziglar says we can all hit our goals as consistently as Howard Hill on the best day he ever had…provided we blindfold him and spin him around so he can’t see his target.  Duh Bobsled.  That’s silly. How can a man hit a target he can’t see?  That’s a pretty good question.  Here is another question.  How can you hit a target you do not have? Do you have one? Are you a wandering generality, or a meaningful specific?  Let’s try to incorporate some goals into our 2023 routine.  They don’t have to be big.  They can be yearly, monthly, weekly, daily, or hourly goals.

Bobsled led the PAX in prayer!

F3Omaha - 4192 posts

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

Heavy Metal

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