May 22, 2019/Stinson Park/AO – Heavy Metal/Temperature: 52

Pax: Folsom, Stella, Borland, Hard Hat, Blue Suede, Wait Time, Polaroid, Swinger, Cyclone (RESPECT!), Picabo, Lab Rat (HATE), Honey Stinger, Baby Grand, TC (RESPECT!), Brazilian, Trademark, Daniel Son (HATE), and Safe Ride

Q: Safe Ride

Safe Ride welcomed the Pax on the stage in Stinson Park at 5:30am.  The mission statement and disclaimer was given and Safe Ride let everyone know there would be no mosey today as this is Heavy Metal, a true counter culture.  Plus, Safe Ride’s still recovering from CSAUP. 


  1. SSH x 20 IC
  2. Copperhead Air Squats x 15 IC
  3. Sun Gods x 10 IC, forward then backwards
  4. Monkey Humpers x 15 IC

THE THANG: The PAX remained in a circle and Safe Ride designated Stella to start with a Farmer’s carry to act as the push.  He would carry two coupons (borrowed from Folsom) 40 yards and return to the circle.  During the Farmer’s carry the remainder of the PAX performed an exercise.  Upon the Farmer’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 the cycle everyone did 5 burpees OYO.  Then rinse and repeat.  From Safe Ride’s cloudy recollection, the PAX completed 3 cycles before Omaha was called. 

SOUNDTRACK: One of the most stressful items in Safe Ride’s prep work for Heavy Metal involved the musical playlist.  With great power, comes great responsibility.  The PAX was able to enjoy most of the following songs as time may have prevented the entire list being played:

  1. Van Halen – Panama
  2. Pennywise – Bro Hymm
  3. Thin Lizzy – Jailbreak
  4. The Darkness – I Believe in a Thing Called Love
  5. Iron Maiden – Run to the Hills
  6. The Fratellis – Chelsea Dagger
  7. Poison – Nothin’ But a Good Time
  8. Motley Crue – Kickstart My Heart
  9. Van Halen – Hot for Teacher
  10. Ozzy Osbourne – Iron Man
  11. Rage Against the Machine – Bulls On Parade
  12. Kiss – Detroit Rock City
  13. Red Rider – Lunatic Fringe


  1. Freddie Mercuries – 25 IC
  2. LBCs – 20 IC
  3. American Hammers – 30 IC

MUMBLE CHATTER: Picabo harmonizing during Motley Crue’s “Kickstart My Heart”. It was like the voice of an angel.  In addition, Brazilian reminded Safe Ride that he was inexplicably referring to Baby Grand as “Slow Roast”.  Sincerest apologies to Baby Grand for the mistake.  At least he wasn’t referred to as “Ponzi”.  That would have been irreprehensible. 

COT: The Band of Brothers

Safe Ride told the PAX the story of Easy Company, which was part of the 2nd battalion of the 506th Infantry Regiment in the 101st Airborn Division. The men of Easy Company were rightly acclaimed for their bravery and daring, as well as their loyalty to each other. 

The loyalty element was born in the summer of 1942 during their early training in Georgia, in the shadow of Mount Currahee. The name Currahee came from a Cherokee word meaning ‘Stand Alone’, which became the motto of the 506th who were also nicknamed ‘The Currahees’.

As a parachute regiment, it was intended that the 506th should be an elite fighting force so the training was extremely tough but it turned raw recruits into soldiers capable of pushing themselves to the limits of their endurance and beyond in the most adverse circumstances.  This ability, coupled with their amazing drive, largely born out of an unwillingness to let down their compatriots, led to a ‘one for all’ spirit which saw the men of Easy Company regularly overcome enemy forces even in the face of overwhelming odds.

The men in Easy Company were the best of the best.  They fought on D-Day, in the Netherlands, the Battle of the Bulge, and occupied Hitler’s Eagle’s Nest.  For Safe Ride, the story of Easy Company means a lot and he can apply it to his own participation in F3.  When he first joined F3, after some EHing from Brazilian and Folsom, it was just to get in shape.  However, he continues to come back because of loyalty to his F3 compatriots.  It’s these F3 men that push him not only to be better physically, but also to be a better man, father, and husband.  


  • Picabo announced that he remembered Mother’s Day this year.  He noted that while a small gesture, such as a flower to your M, may not seem like much but it does mean a lot to the one receiving it. 
  • Prayers for Lucky Charms and his family

Safe Ride closed us out in prayer


Safe Ride

F3Omaha - 4302 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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