7/06/2019: The Oracle AO Group 2 BackBlast

PAX Group 1:  Safe Ride on Q.  Selleck, Gunner, Trademark, Countdown, No Doze, Cyclone (Respect), Lucille, Honey Badger, Merch, A-Bomb, Crabcakes, CSI, Ethanol, Dufresne, Waffle House (Respect), Radell, Cordell III (FNG- Othello), Folsom,

PAX Group 2: Vandelay on Q, FDIC, Big One, Bloodshot, Reba, Blue Suede,  Blue Light Special, Strange Brew, Lon Ruhter (FNG- Fumblerooski), Tunafish, Adam  Gill (FNG- Headlock), Mark Richter (FNG- Shakespeare), Lucky Charms, Honey Stinger, Stella, Armbar, Shortstack , Hardwood, The Worm, Gipper, Sparrow, Polaroid, Aaron Angeles (FNG- Polly)

QIC: Vandelay and Safe Ride

Temps were at 72 degrees with manageable humidity- actually pretty nice. 5 FNGs total today.  My first opportunity to name one and I got 4 in Group 2 – filled my quota. Safe Ride presented the mission and disclaimers, and the PAX moseyed around the north field area and assembled in the open area for warm-a-rama.


SSH 30 IC → Windmills 15 IC → String rippers 15 IC – nice and slow to feel the burn  → Tator Taps 15 IC → Cherry Pickers 20 IC→ Sun Gods – 10 F, 10R →Hillbillies 15 IC


After War-A-Rama the PAX for Group 2 moseyed one lap around the Fieldhouse and then to the open field. Exercises as follows:

  • Bolt 45’s squats: Run through twice
  • From Up to half →15 on the down
  • From Half to down →15 on the down
  • Jump Squats →15 on the Up
  • After a 10 count one more round was added for good
  • measure and to get the full 45 of each exercise ensued by the
  • usual Mumble Chatter and something about burning.
  • Calf Raises → 30 on the Up
  • Hydraulic Squats → 10 IC- 5 leading with each leg.

The Thang – Finally

This Thang consisted of four stations- each focusing on a particular area of muscle development. The PAX Group 2 was divided into four groups of 4 or 5.  Each group completed each workout together before running to the next station. Stations were on different levels of the hill so there was some climbing and descending.  While climbing the group needed to run backwards.   

Station 1: Chest- Arms

  • Merkins 15
  • Mountain Climbers 15 IC
  • Werkins 15
  • Peter Parkers 15 IC
  • Plank Jacks 15 IC

Station 2: Foundation

  • Lunges 12L/ 12R
  • Smurf Jacks 15 IC
  • Jump Tucks 12 on the up
  • Bobby Hurleys 15 on the Down

Station 3: Arms

  • Cherry pickers 15 IC
  • Chinooks with Vert Pickle Pushers 15 IC
  • Sun Gods 12F and 12 R IC
  • Seal Claps 15
  • OH Claps 15

Station 4: Core

  • Freddie Mercuries 15 IC
  • Big Boys 10
  • Plank 30CT
  • Low Dolly 15 IC
  • Crab Humpers 15 IC


Cone runs were set up with 4 lines

  • Jog- then Hop to third cone then to dead sprint
  • Jog – then Side step facing west to third cone then to dead sprint
  • Jog- then Side step facing east to third cone then to dead sprint
  • R and R 1 run.


Boat or Canoe as called → Box Cutters 15 IC → E2K 20 IC → Circle of Hammer (10 hammer IC, 10 rest, 10 hammer IC, 10 rest, 10 hammer IC, 10 rest 10 hammer IC) 

Circle of Trust

Count-A-Rama and Name-A-Rama ensued- see list above.  I was blessed with 4 FNG’s after never having any on my Q before.

Announcements & Prayers:

Big One announced additional Saturday workouts beginning July 20 led by The Plague at the Pit in Papillion- be looking for more info. 

Prayer requests for:

  • Earthquake victims in California
  • Big One’s M recovering from surgery
  • Everyone continuing to have a safe Holiday weekend.
  • Sorry if I left any off.

Message from the Q – Vandelay: 

Today is National Hop-A-Park Day.  Vandelay read from write up about the day- Get kids away from tablet, i-devices, video games, etc. and get out to enjoy the time while you can make your kids do things like visit the park and play.  The time when they are small and you can do things like this is limited and escapes quickly.

Group Closed in prayer. 

Always a privilege to spend my Saturday morning with HIM of F3Omaha.



F3Omaha - 2412 posts

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


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