February 27, 2019, Stinson Park, AO- Heavy Metal, a cool 8 degrees.

Pax: Borland, Cyclone (respect!), Honey Badger, Picabo, Folsom

Q: Folsom

The PAX gathered round the Black Circle and admired the toys laid out before them.  The mission statement as well as the disclaimer was made.  T-Claps to these 5 Metalheads for showing up! 

Warm O’ Rama

Run a lap

Drunken Sun Gods, x 10 forwards, 10 backwards IC

Windmills x 10 IC

Shoulder Taps x10 IC, Merkens x 5, Shoulder Taps x 10 IC, Merkens x 5

The Thang: Spin the Black Circle

The PAX took up positions around the circle as Folsom explained how each station was performed. We did 5 stations per circuit, repeated each circuit 3 times before moving to a new set of stations, with a total of 3 mostly different circuits.  The first station set the time spent at all other stations by completing a predetermined number of reps, all other stations: as many reps as possible (AMRAP). In other words, we moved a lot of weight today. 

1st Circuit: Station 1(S1)/Time Keeper: 20 Merkens. S2: Arnold Press 25 lbs. S3: ½ Bent Over Rows 35 lbs. S4: Dead Lifts 40 lbs. Kettlebell. S5: Ab Wheel.

2nd Circuit: S1/Time Keeper: 25 LBC’s. S2: Thrusters 15 lbs. S3: ¼ Bent Over Rows 35 lbs. S4: Goblet Squat 40 lbs. Kettlebell. S5: Ab Wheel. 

3rd Circuit: S1/Time Keeper: 25 Air Squats. S2: Curls 25 lbs. S3: Overhead Triceps 35 lbs. S4: Kettlebell Swings 40 lbs. S5: Ab Wheel. 

COT: In 1996 Pearl Jam won the Grammy for Best Hard Rock Performance with their song, Spin the Black Circle. Eddie Vedder infamously “accepted” the award by saying that he didn’t think it met anything and that there were “so many great bands.”  21 year old Folsom took that to mean that Eddie didn’t think Pearl Jam fit in the “Hard Rock” category.  43 year old Folsom disagrees, but that’s not the point.  The point is that PJ won their only Grammy, so far, for doing something out of their norm, or comfort zone.  In Freed to Lead, they write about a man’s “Dolphin” or something that the man does better than anything else.  Maybe the HIM’s of F3Omaha have found their Dolphin and maybe they haven’t yet.  But if we keep accelerating we might find our Dolphin in the most unexpected place. 

Aye- Folsom

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Our mission is to plant, grow and serve small (free) workout groups for men for the invigoration of male community leadership.

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