04.03.2019 HEAVY METAL AO | Stinson Park | 6750 Mercy Road

PAX: 15 – Folsom, Rollbar, Cyclone, Peaches, Scooter, Borland, Waffle House, Flipper, Picabo, Ian Rennels (FNG aka Wide Right), Room Service, Honey Stinger, Slow Roast, Ponzi, Selleck.

Q: Selleck

Weather:  damn near gloveless

Selleck welcomed PAX to the Bradford Bowl Stage at Stinson Park. F3 Mission, disclaimer and core principles were given. ZERO RUNNING OCCURRED. Warm up commenced immediately!


Windmills – 10 IC

SSH – 10 IC
SSH double time – 10 IC

SSH triple time – 10 IC

Crab Cakes – 10 IC

String Rippers – 10 IC

Sprinkler – 10 IC
Diamond Cutters (DDP Yoga move) – 5 IC

THING – Dumbbells, Diamond Cutters, more dumbbells.

Pax informed to modify as needed. Use or lose dumbbells as necessary to maintain quality form.  The goal is to move through exercises with minimal rest in between. Diamond cutters to be performed between each group of exercises.


  • Bent over rows – 10 IC
  • Commando rows (in plank, alternate arm) – 10 IC
  • Dumbbell squat – 10 IC
  • Rinse repeat – 2nd set only singles

***5 Diamond Cutters***


  • Dead lifts – 10 IC
  • Merkins – 10 IC
  • SSH w/dumbbell overhead press – 10 IC
  • Rinse repeat

***5 Diamond Cutters***

Keep Stepping

  • Goblet Squat – 10 IC
  • Floor Press, on back  – 10 IC
  • Step ups on edge of stage  – 10 IC
  • Rinse repeat

***5 Diamond Cutters***

Press On

  • Alt hammer curls, in lunge position – 10 IC
  • Alt shoulder press, in lunge position – 10 IC
  • Jump lunges – 10 IC
  • Rinse repeat – second set drop alt press, complete in singles

***5 Diamond Cutters***

Mini Thing – PAX dropped the weight and WALKED to small group stations. Split into 5 group of 3 dudes. All group completed round of mini-thing:

  • Battle Hose (5×5) – timer group
  • Sumo squat
  • Carolina Dry Dock
  • Burpo
  • Plank


Marge/Homer – dunno maybe 2 minutes

Pickle pusher/BB (4:1 ratio) – 4 rounds

Wide Arm Heads Up Flutter Kick (WAHUFK) x 30 IC


  • Rollbar has personal connections to folks in need/displaced from flooding. Reach out for more information as family is assessing timeline/needs to get back into their home.
  • First Friday in April is 4/5 at Westroads Flagship Commons over the 11:30-1:30 window.
  • Double dip into some honey on Friday at Woodshed!
  • Before ball-of-man, Selleck shared an excerpt from Awareness, a book by Anthony De Mello about evaluating yourself – Do you want to change the world? How about beginning with yourself? In short, Anthony De Mello preaches on the importance of listening and observing to understand, not to consistently cast judgement and labels on others. Labeling others with quick judgement is when understanding ends.
  • Coffeteria to follow



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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