May 8, 2024 5:30 AM | Heavy Metal | Stinson Park | 59 degrees, drizzle, calm wind
Q: Snidely
FNGs: none
PAX (15): Hipster, Bloodshot, Bobsled, Caruso, Woody, Hooah, No Cry, Othello, Beans, Bald Eagle, Demogorgon, Bunson, U-Haul, Black Jack, Snidely
The pre-ruckers showed up right on time at 0500. No pre-runners were in sight. Bobsled, Woody, and Snidely huffed it for 25 minutes before settling in at the AO. Mumblechatter was good until the Q had to cut it down.
Snidely promptly welcomed the PAX at 5:30 am. F3 stands for Fitness, Fellowship, and Faith. There were no FNGs – boo! But Bald Eagle was new to the Heavy Metal AO – welcome! We have 5 core principles: 1) Free of charge, 2) Open to all men, 3) Always held outside, 4) Led in a rotating fashion, 5) Ends with a Circle of Trust. Our credo to leave no man behind but leave no man where you found him. Its mission is to plant, grow, and serve small workout groups for the reinvigoration of male community leadership. Disclaimer that we are not professionals so modify as necessary.
Snidely was cursed out by several PAX for the Cornhusker Handicap beatdown he delivered the previous day. The word of the day was Bastard, but that didn’t stop Snidely as he promised to bring the pain train again! ‘Woo woo!’ A couple PAX were rucking and joined late but they made it in time for Warm-O-Rama.
Warm-O-Rama (0533):
· The Q hates running but he knows a quick mosey is good for the soul, so he made the PAX shake it on over to the Stinson Park stage. The stage lights were on and we all concluded it was lit up for Woody, but no one really knows why, but hey… the Gloom was a little less gloomy today. Warm-O-Rama commenced.
o Sun Gods forwards and backwards x 10 IC
o Cherry pickers x 10 IC
o Moroccan night clubs x 10 IC
o Big ones x 10 IC
o Tappy Taps x 10 IC
o Windmills x 10 IC
· The PAX moseyed on back to the playground to begin the beatdown and picked up the six before jumping straight into The Thang.
The Thang (0538):
The PAX counted off and split into three groups and YHC kicked up the jams to start the party! The groups then split up to 3 stations, that consisted of the following exercises. Groups at Stations 1 and 2 completed exercises until the push group arrived; Station 3 was the push group.
Music: Punk Rock Covers on random.
Station 1: 20 reps of each, until push group returns
· Curls
· Overhead press
· Chest press
· Johnny Dramas
· Tricep extension
· Arnold press
· Goblet squats
Station 2: 20 reps of each, until push group returns
· Dumbbell WWIs
· American Hammers (with weights)
· Flutter kicks with weights raised
· Skull crushers
· Bent over Rows
· Bent over Flys
· Tri extension behind
Station 3: Push Group
· 10 [bench] step ups
· 10 merkins
· 10 [bench] dips
· 10 SSH
6MOM (0605):
· Kids… say yes to stretching. We never do enough of it. And because we worked our core exercises into The Thang, we had the chance to stretch it out.
· Stretching lead by Caruso… it was well needed and appreciated by the PAX.
o Downward dog
o Runners stretch each leg
o Dying pigeon each side
o V-sit with weights
o Chicken Wing (butterfly)
- Count Off
Videorama
Announcements and Prayers:
· Check Slack and X for East Side Summerfest for weeklong activities and engagement activities… this will happen the whole last week of May.
· Abide Spring Clean up this weekend; check SLack or message Bobsled
· Memorial Day activities // check schedules and posts
· Prayer – Sputnik is heading to Disney for a vacation with the family before surgery (throat cancer)
· Prayer – Frosty’s M was in the hospital over the weekend with a mystery infection, but has since been released
· Prayer – Snidely’s MIL Donna has failing lungs from a lung transplant rejection and the prognosis is 3-6 months before failure. The news has been difficult for the family despite knowing time was going to be limited.
· Other prayers not said.
COT
· Grief Cycle
o Grief is universal. At some point, everyone will have at least one encounter with grief. It may be from the death of a loved one, the loss of a job, the end of a relationship, or any other change that alters life as you know it.
o Grief is also very personal. It’s not very neat or linear. It doesn’t follow any timelines or schedules. You may cry, become angry, withdraw, or feel empty. None of these things are unusual or wrong.
§ denial – pretend it isn’t happening
§ anger – Anger is hiding many of the emotions and pain that you carry. Masking
§ bargaining – making a deal with a higher power / trying to rationalize … if I only had more time… etc.
§ depression – Like the other stages of grief, depression can be difficult and messy. It can feel overwhelming. You may feel foggy, heavy, and confused. Depression may feel like the inevitable landing point of any loss. However, if you feel stuck here or can’t seem to move past this stage of grief, you can talk with a mental health expert.
· acceptance – you’ve accepted it and have come to understand what it means in your life now.
o Grief is not linear.
o There is no timeline.
o Avoiding grief can turn into physical or emotional manifestations that affect your health.
o Community can help – F3, church, a higher power, etc.