Wednesday, April 5, 2023 | Stinson Park AO | HEAVY METAL | 5:30 AM | Cold and Breezy 31 degrees (Feels like 23)
PAX: Pig Pen, Bookworm, Vanilla Ice, Short Circuit, Doll Face, Bobsled, E85, Demagorgan, Hat Trick, Hipster, Obtuse, Swinger, Bloodshot, and Wait Time.
QIC: Wait Time
YHC welcomed the PAX to the gloom. Weather was a stark change from previous day when we hit the mid- 70s. Winter is not surrendering in Nebraska! We reviewed the mission statement, principles and the disclaimer. Upon finishing the pleasantries, we acknowledged the important birthday of a wrestling legend, Diamond Dallas Page. So throughout the workout, we will honor DDP. Soundtrack (below) was cued for a heavy dose of 80s metal.
WARM-A-RAMA: DDP’S Yoga For Regular Guys
When DDP retired from wrestling, he produced a series of yoga videos for “regular guys.” Yoga helped DDP recover from his many injuries suffered during his wrestling career.
Elbow/shoulder stretch | Plank | Downward Dog | Howl at the Moon | Half Pigeon | Merkins | Half Pigeon | Shoulder Taps | Garland Pose | SSH x 10 IC
THE THANG: DIAMOND CUTTER
All exercises were done with weights AMRAP for 40 seconds:
Diamond Merkins | Big Boy Sit Up | Curls | Turkish Get-ups | Table Press | Full Body Crunch |Tricep Extension | Kettle Bell Swing | Bent Row | American Hammer Curls | Lateral Lunge | Plank | Snatch | Diamond Merkins | Big Boy Sit Up | Curls | Turkish Get-ups | Table Press | Full Body Crunch |Tricep Extension | Kettle Bell Swing | Bent Row | American Hammer Curls | Lateral Lunge | Plank | Snatch | Diamond Merkins | Big Boy Sit Up | Curls | Turkish Get-ups | Table Press | Full Body Crunch |Tricep Extension | Kettle Bell Swing | Bent Row | American Hammer Curls | Lateral Lunge | Plank | Snatch
Soundtrack: Motorhead “Ace of Spades,” AC/DC “Live Wire,” Van Halen “Panama,” Metallica “Enter Sandman,” Judas Priest “You’ve Got Another Thing Coming, Def Leppard “Rock of Ages,” Quiet Riot “Metal Health (Bang Your Head),” Motley Crue “Live Wire.”
6MOM: American Hammers x 14 IC (Rancid Style)
Prayers: Demagorgan’s neighbor recovering from illness, Family of Delilah and Swiper, people suffering from mental illness, people searching for jobs.
Announcements:
Fifth Anniversary Celebration Week. An email announcement will be coming out sharing details of our anniversary week.
Retweet “Old Fashion Night” Second F Event Thursday night, April 6 at Tipsy Pig. Celebrating Retweet’s “Respect” Birthday.
First Friday Lunch. This Friday is Second F “First Friday” Lunch. Details on Slack.
COT: Never Underestimate Your Impact and Legacy
Heavy Metal has a special place in my heart. It represents the first F3Omaha workout using weights or coupons. When Folsom planted the Heavy Metal shovel flag, all of the workouts were bootcamp style except Paradise Island, which was a “string of pearls.” Since its founding, Heavy Metal has been a home for PAX, who don’t enjoy running and some PAX who are recovering from injuries. The site offers a great beatdown option that gets us in the outdoor weight room.
For a history lesson, I wanted to share how seeds were planted years ago in Greensboro, which led to the Heavy Metal shovel flag’s planting in Stinson Park. When I started posting at F3Greensboro, the only weights-only workout in Natville was Shakeweight. The site Q for Shakeweight was a HIM named “Wilson” (think Castaway). Wilson was the visionary Site Q for that site. It happened to take place at my son’s high school, Grimsley HS (the oldest public high school in North Carolina…it looked like Hogwarts).
When Wilson planted the flag for Shakeweight, he never imagined that he would inspire not only Heavy Metal, but an entire region – F3Omaha. Shakeweight was my “every Tuesday workout.” It was located a mile from my house. I learned a lot from the HIM at Shakeweight. There was always a heavy dose of Mumblechatter from Sacked, Snooki, and Gunny.
Never underestimate how your actions inspire others. Step up and lead, because your leadership matters. As you “give it away” you may inspire others to action – maybe even inspire someone to plant a flag at a new site or in a new city.
We finished in prayer.
Grace & Peace,
Wait Time