June 5, 2019/Stinson Park/AO – Heavy Metal/Temperature: 66 degrees with a little rain at the very end which led to a beautiful rainbow (where are the skittles?)

Pax: Folsom, Uber Eats, Rollbar, TC (RESPECT!), Dave White (FNG- Zebra RESPECT!), Brad Schmit (FNG – The Nuge RESPECT!), Etch A Sketch, Caeser (Hate), Cyclone (RESPECT!), Smile Aisle, Stella, Bloodshot, CSI, Swinger, 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 were given.  Two FNGs were welcomed to the group.  Then the pain began.


  1. SSH x 20 IC
  2. Mountain climbers x 15 IC
  3. Merkins 15
  4. Mountain climbers x 15 IC


The PAX took a very, very short mosey to the bottom of the hill near Center Street.  From there, the men bear crawled up the hill and jogged back down x 2.  Plank until the 6 is in during each round. 


The PAX then returned to the stage and formed a circle.  Safe Ride designated three HIMs who would then run from the stage back to the bottom of the hill where coupons awaited them.  They each picked up a coupon and carried it to the top of the hill and then carried it back to the bottom.  They then returned to the circle.  During the “taking of the hill” the remainder of the PAX performed an exercise.  Upon return the PAX would change exercises and the next HIMs would take the hill.  The PAX went through the following exercises:

  1. Goblet Squat
  2. Dead Lift
  3. Alternating lunge with twists
  4. Flutter kicks
  5. Curls
  6. Triceps over head
  7. Hammer curl
  8. BBS (big boy sit-ups)
  9. Arnold Press
  10. Balls to the Wall
  11. Bent Over Row

At the end of the cycle everyone did 20 Mountain Climbers IC.  The PAX then went back to the hill and counted off in fours.  Each numbered group was designated a relay team.  The team had one member take the coupon up and down the hill while the remainder stayed in a plank position.  Once the entire team completed their relay, they moved to an Al Gore until the 6 was in.  At that time, Safe Ride called Omaha just as the aforementioned rainbow appeared.


The PAX returned to the stage for a quick Mary.

  1. Freddie Mercuries – 25 IC
  2. Marge & Homer
  3. American Hammers – 30 IC – brought to you by TC.


Safe Ride didn’t hear much chatter today but Folsom mentioned that he is going to start using Off! before workouts to hopefully prevent bug bites. 


For the COT, Safe Ride read the following quote from Nelson Mandela: “After climbing a great hill, one only finds that there are many more hills to climb.” 

With F3, men continue to get better, stronger, faster.  Yet, when they “climb that hill” and reach a new goal, they must realize that another hill is there to climb.  The same is true for our personal and professional lives.  Don’t be satisfied with where you’re at or what you’ve accomplished.  There will always be another hill to climb.  So, embrace it.  Strive to be better.  Climb that hill.


Friendly reminder of the Second F Lunch at the Westroads Mall, Flagship Commons this Friday.  Hoping as many F3 brothers can make it out.  Prayers for the families of those F3 men who need them. Safe Ride closed us out in prayer.

Life if good!

Safe Ride

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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.

Heavy Metal, Uncategorized

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