May 1, 2019//Stinson Park//AO- Heavy Metal//45 comfortable degrees//
Pax: Shark Tank (FNG), Polaroid, Honey Stinger, Ponzi, Trademark, Swinger, Picabo, Slow Roast, Borland, Safe Ride, Folsom.
Q: Folsom
The PAX gathered mid-way to the stage in Stinson Park as the stage was flooded from the night’s rain. The FNG was welcomed. Folsom stole Wait Time’s line and told the new guy that he hopes they’ll become friends, but for the next 45 minutes Folsom is not his friend. The mission statement and the disclaimer were made. A second disclaimer was made regarding the Q’s choice of music that day: their might be a few offensive words because today’s playlist was heavy (pun intended) on Run the Jewels, Dre, and 2Pac. The PAX circled up for Warm O’Rama.
Warm O’ Rama
Seal Jacks x 10 IC
Copperhead Air Squats x 10 IC
Tempo Merkens x10 IC
Monkey Humpers x 10 IC
The Thang: Ring of Fire
Kettlebell, dumbbells, ab wheel, and 45 lbs. coupons were spread out on the sidewalk with a pair of cones 30 yards apart for 11 pain stations arranged in a collapsed ring of fire. The PAX were told to rotate Counter-Clockwise, because Heavy Metal is a counter culture movement, through the following exercise Stations. Farmer’s Walk was the time keeper, walk 60 yards, from one cone, around the other, and back. The farmer pushed the next station, which then pushed the next, continuing all the way down the line. All exercises were AMRAP until the farmer returned from his walk. Complete Circuit = 5 Burpees. The PAX made 3.33333 curcuits through the Ring of Fire!
- 60 yards Farmer’s Walk (Two 45 lbs. Coupons)
- Kettlebell Swings (40 lbs. Kettlebell)
- Chest Flys (15 lbs. dumbbells)
- Up right Rows (15 lbs. dumbbells)
- Big Boy Sit ups (45 lbs. Coupon)
- Goblet Squats (45 lbs. Coupon)
- Werkens
- Hammer Curls (25 or 15 lbs. dumbbells)
- Overhead Triceps Extensions (20 lbs. dumbells)
- American Hammers (15 lbs. dumbbell)
- Ab Wheelies
Mumblechatter: Last week it was Slow Roast rolling in late, this week it was Ponzi. There must be something about those White brothers and their alarm clocks malfunctioning.
Announcements/Prayer Requests: Ponzi asked for prayers for Reba’s father as he undergoes a medical procedure. Folsom asked for prayers for the family of Deputy Mark Burbridge. See COT for why.
COT: May 1st is the 2nd anniversary of the cold blooded murder of Deputy Mark Burbridge. He was shot by a man, whose name doesn’t deserve to be uttered, as he escaped from the Pottawattamie County jail. The man murdered Deputy Burbridge and seriously wounded a second deputy for roughly four hours of freedom. I worked with Deputy Burbridge, we knew each other professionally. After his death, I learned that he was a great father, he had two biological children, now teens, and a third child, whom he adopted when she was 5 or so years old and raised her as his own. I asked everyone at Heavy Metal to thank a law enforcement officer today. Now, I’m asking everyone who reads this to do the same. They put their life on the line every day to protect us, and they don’t hear thank you nearly enough. They are the thin blue line. I was surprised to find out how many people don’t know the meaning of that phrase. There is thin line between us and chaos. That line is law enforcement, who most often wears blue, thus the thin blue line. I asked for prayers for Mark’s children, that they grow up, strong, brave, and kind, just like their father. Amen.
Aye- Folsom