September 18, 2019/Stinson Park/AO – Heavy Metal/Temperature: 75 degrees

Pax: Wide Right, Samples (Respect!), Swinger, Squidward, STELLA, Gumbo, Bloodshot, TC (Respect!), Hightower, Beta Max, Safe Ride.

Q: Safe Ride

Safe Ride welcomed the Pax on the playground area in Stinson Park at 5:30am.  The mission statement and disclaimer were given.  Heavy then commenced.   


  1. SSH x 20 IC
  2. Copperhead Air Squats x 15 IC
  3. Sun Gods x 10 IC, forward then backwards
  4. Monkey Humpers x 15 IC


Mosey to the bottom of the hill near Center Street.  Bear crawl up the hill and jog down.  Plank for the 6.  Followed up by lunge walking up the hill with a jog down.  PAX performed two rounds of this. Beta Max audibled and elected to barrel roll down the hill instead of jog.  Bold move, Beta Max!!


The PAX returned to the playground and circled up. Safe Ride designated STELLA to start as the push.  He would run around the tower and back to the circle.  During the run by the Push the remainder of the PAX performed an exercise AMRAP.  Upon the Push’s return the PAX would change exercises and the next HIM would act as the push.  The PAX went through the following exercises:

  1. Arnold Press
  2. Dead Lift
  3. Curls for the gurls
  4. flutter kicks
  5. Bent over rows
  6. Alternating lunge with a twist
  7. Bench press (sans bench)
  8. Big boy sit ups
  9. Goblet squats
  10. Triceps overhead
  11. Dying Cyclones

At the end of the 11 exercise cycle everyone did 5 burpees OYO.  Then rinse and repeat.  The PAX completed 2 cycles before Omaha was called. 


  1. Freddie Mercuries – 25 IC
  2. LBCs – 25 IC
  3. Protractor
  4. American Hammers – 30 IC


September is Suicide Prevention Awareness Month.  It’s a time to share resources and stories in an effort to shed light on this highly stigmatized topic.  Suicide is the 10th leading cause of death in the US.  In 2017, there were an estimated 1.4 million suicide attempts.  Over 47,000 died by suicide that year.  Men are over 3 times as likely to die by suicide.  On average, there are 129 suicides every day in the United States.  It’s important that we as a society talk about these things and do what we can to make a difference.  Communication is key in my opinion.  Reach out to those you see struggling can do wonders.  It hopefully shows the person that they are cared for. There are also a lot of organizations to turn to, such as the National Alliance of Mental Illness.  Let’s do what we can to end this!


  • Vala’s 2nd F event this Friday.  T Claps to Crab Cakes for organizing
  • 2.0 workouts at both Oracle and The Pit this Saturday.
  • Popup AO next Thursday night (9/26) at Lake Zorinsky.  It will be a 45 minute bootcamp starting at 6:30pm followed by pizza, football, and beverages at Piezon’s Pizzeria located at 15605 W. Center Road.

Safe Ride closed us 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

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