03.20.2019 HEAVY METAL AO | Stinson Park | 6750 Mercy Road

PAX: 6 – Room Service, HoneyStinger, Folsom, Tonight Show, Picabo, Selleck

Q: Selleck

Weather:  stageworthy#

Tunes: Epic

Iron: Heavy

Extremosity: Significant

Selleck welcomed PAX to the Bradford Bowl Stage at Stinson Park. F3 Mission and disclaimer were given. There was minimal digs/support of Paradise Island AO spoken (for real-zzz). Not a competitive word was shared….at all.  The supportive PAX collectively locked eyes (as a spotify ad blared from the rafters), had an 8th fist bump session and then all other pleasantries were forsaken for these seasoned HIMs.


Windmills – 10 IC

Broga Running Stretch – 10 IC each side

Happy Jacks 5:3 (5 SSH: 3 jump Squats x2)

Slow Sun Gods – 10 Front/10 Back IC

Plyo Merkins – 10

THING – High Impact Isolation Station (HIIS)

Beat down consisted of 4 groups of exercises / three –four exercises per group / each group was completed in 2 sets / the first comprised of 10 reps IC – complete all exercises, rinse and repeat with 10 single reps.


  • Dumbbell clean
  • Overhead press
  • Dumbbell squat


  • Crush press (on back)
  • Bent over rows
  • Reverse lunges

G3 – 15 singles R arm / 15 singles L arm

  • Dumbbell snatch
  • Get-up-Sit-up
  • Single arm plank row

Rinse and repeat until both arms are done

G4 – in split lunge position

  • Altenating hammer curls
  • Alt shoulder press
  • Jump lunges

G5 – 15 singles

  • Squat/hammercurl/overhead press – Full
  • Dead lifts
  • Plyo merkins


LBC – 30 IC

Cindy Crawford – 15 IC (each leg)

Wide Arm Heads Up Flutter Kick (WAHUFK) x 20 IC

American Hammer – Roundtable – 10 IC x 3


  • Tonight Show launching new Wild Kingdom AO next Tuesday (3/26)
  • Selleck discussed Steve Gleason’s rise to success with New Orleans Saints and his continued victory in his battle with ALS as depicted in the 2016 powerful documentary https://www.youtube.com/watch?v=WgkQU32XSFQ

Gleason’s resiliency and continued drive align with F3’s mission and recent F3Omaha PAX COT discussions:



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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