September 4, 2019//Stinson Park//AO- Heavy Metal//60 degrees//

12 Pax: Flo,  Rowbar, Swinger, Cyclone (respect), Peekaboo, Ponzi, Folsom, Safe Ride, Samples (FNG), Wide Right, Bloodshot, Stella (Q).

Q – Stella

5:30 AM: Introduction, Welcome PAX, went over mission statement and 5 principals. 


  • SSH – 25 IC
  • Monkey humpers 10 IC
  • Sun Gods 10 IC each direction
  • Mountain Climbers 20 IC

The Thang

AMRAP in 45 seconds on; 15 rest.  Repeated circuit 3 times.  One rotating PAX was given option to do a short 45 seconds run or stretch in case we need to share weights.  All opted to run.   

  • Arnold Press
  • Bent over rows
  • Curls
  • Triceps overhead
  • Goblet squats
  • Upright Rows
  • Deadlifts
  • Chest Press
  • Hand release merkins
  • Random mix (yoga stretch, Monkey Humpers, Burpees)

Omaha called around 6:05 AM. 


  • Flutter kicks
  • Gas pumpers
  • Big boys – 20 IC
  • Plank
  • American Hammer

COT –Welcomed and named our newest PAX, Samples!  Announcements: golf tourney approaching – see Ponzi for more information; 2nd F is this Friday at Westroads food court; Vala’s event is Friday, Sep. 20 and 2.0 workouts are Saturday, September 21.  Prayer requests.  Stella lead us in a short talk about perspective.  “Astronauts report life changing experience when they see the earth from space.  This puts daily issues into perspective.  Although none of us have had that experience, we can relate to flying and seeing the hustle/bustle of life from the window of a plane. Stella encouraged the PAX to step back and remember the big picture.  Ended with prayer. 

Aye–  Stella

F3Omaha - 4299 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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