July 31, 2019/Stinson Park/AO – Heavy Metal/Temperature: 66 degrees with some lightning in the distance and a few raindrops. Otherwise, it was a beautiful morning.

Pax: Spackler (Hate!), Polaroid, Truss, Peekaboo, Squidward, Stella, Bloodshot, Ponzi, Baby Grand, Father Time, Waffle House (RESPECT!), Hops, and Safe Ride

Q: Safe Ride

Safe Ride welcomed the Pax to the stage at Stinson Park.  The Mission Statement and Disclaimer were given.  Then the tunes and beatdown began. 


  1. Sun Gods x 10 IC< forward then backwards
  2. Cherry Pickers x 15 IC
  3. Merkins x 20
  4. Copperhead Air Squats x 20 IC
  5. Monkey Humpers x 15 IC


  1. Arnold Press
  2. Dead Lift
  3. Curls for the gurls
  4. Triceps over head
  5. Bent over rows
  6. Hand Release Merkins
  7. Alternating lunge
  8. Bench Press (without the bench)
  9. Big boy sit ups w/ weights
  10. Goblet squats
  11. Hammer curl
  12. LBCs

During each AMRAP exercise one man from the circle carried a 70lb sandbag 40 yards.  This person acted as the push.  Upon his return, another HIM grabbed the sandbag and the next exercise commenced.  At the end of the 12-exercise cycle everyone did 5 burpees OYO followed by 45 seconds of Balls to the Wall.  Then rinse and repeat.  The PAX completed 3 rotations before Omaha was called.


  1. Flutter Kicks – 20 IC
  2. Marge & Homer
  3. American Hammers – 30 IC


AC/DC’s Live Album powered the PAX through the workout so there wasn’t a lot of mumble chatter.  However, during Balls to the Wall Peekaboo inquired how Safe Ride was keeping track of the time.  Safe Ride is old school and keeps time in his head.  Unfortunately, Peekaboo’s question caused Safe Ride to lose count of the 45 seconds.  This might have resulted in a few extra seconds of BTTW.


Safe Ride found the following quote during his prep work for Heavy Metal’s beatdown and recited it to the PAX:

“Weightlifting is about lifting the impossible, overcoming the unachievable. If you don’t lift things that are hard, and only do the things you can do, it’s only going to get boring. Unless you want to lift beyond your limits to get stronger, to achieve new goals, and to be satisfied, you got to lift past these challenges, and still lift the things you think are impossible to really understand how your true strength will show.”  Everyone can take this quote and apply it to their personal and professional lives, as well as their fitness. 


  • Taco Ride this Thursday.  Check with Lowman for any questions/concerns.  
  • The Colosseum starts 8/27 and will be held at Westside High School
  • General thoughts and prayers to any and all F3 men and their families going through physical, mental, and/or emotional issues at this time.

Safe Ride closed Heavy out in prayer.


Safe Ride

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

Leave a Reply