Pax: Bobsled, Pigpen, Betamax, Woody, Mulligan, Polaroid, Doll Face, Short Circuit, Bloodshot, Caruso, Snowman

Q: Spacebar


  • big ones x10 IC
  • Imperial Walkers x15 IC
  • High Knees x20 IC
  • Michael Phelps IC x20

Up the parking garage stairs:

  • Odd stories: 1,3,5: bear crawl up the stairs with dumbbells.
  • Even stories: 2,4: farmer carry dumbbells up stairs.

Group warmup: (in a circle)

  • bottom 1/2 curls x10
  • top 1/2 curls x10
  • Arnold Press x10
  • Kettlebell swings x10
  • Johnny Dramas x10

Garage Rooftop

Station 1
Clean to press x10
overhead press x10
merkin rows x10 IC

Station 2
bent over rows x10
supinated rows x10
flutter kicks with chest presses x10

Station 3
Iron chair curls for 30 seconds
Front-to-Back Lunges L/R x10
Thrusters x10

Station 4
Squat with tricep extension x10
3 closed chest press + big boy (weights together during press)

Mosey around the north end as a push.


  • Frozen Freddies x20 IC
  • Heals to Heaven x20 IC
  • Flutter Kicks x10 IC
  • American Hammers Rancid-Style

“Friendship means little when it’s convenient.” – Shimazu, John Wick 4

When shit hits the fan, it’s those types of friends you need most, at that time. Make sure you’re there to answer that call.

F3Omaha - 4341 posts

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

Heavy Metal

Leave a Reply