8/8/2019, The Maize | 20194 D Street, Omaha, NE 68130

PAX:  Slow Roast, Selleck, Crab Cakes, Hard Hat, Lemon Law, Sasquash, Lowman, Ethonel, FDIC & Countdown

Q: Slow Roast & Selleck

Slow Roast welcomed 10 PAX to the dank gloom. All were congratulated on overcoming the 4th F – fartsacking! Upon reminding all he was not a professional and to modify as needed. Slow Roast shared a quote TC shared at the Oracle. “Working out is a celebration of what our bodies can do, it’s not a punishment of what our bodies can’t do.” He told them to dig a little deeper and give an extra rep for our brother Wafflehouse when we are feeling tired because he would much rather be here with us.

The PAX moseyed to the basketball court for Warma-a-rama.

SSH 20 IC  🡪 Sun gods 20 IC 🡪 Tappy Taps 20 IC


Selleck led the PAX up F St for the Pre THANG


  • Iron Mikes – 10 IC
  • People’s Chair Air Press – 10 IC
  • Apollo Ohno’s – 10 IC

Rinse Repeat

IPAs were followed by “Bring Sally Down” – Selleck played song and PAX pulsed in Air Squat mid-drift. When lyric rang “Bring Sally Up” Pax got a breather from the pulse squat.


Slow Roast had the PAX grab a partner for the Ehtonel inspired grinder. The first guy takes a nice stroll down to the trash can by the lake while his partner completes a set of circuit workouts. 100 burpees, 100 Big Boy sit ups, 100 monkey humpers, 100 Carolina Dry Docks and 100 Bobb Hurley’s.  Ethonel and Lowman could only handle so much as they both took off at 5:50am.

Selleck called Omaha at 6:05 and the PAX moseyed back to the shovel flag.

6 MOM:

  • Ankle grabbers – 15 IC
  • Rosalitas – 15 IC
  • Flutter Kicks (arms out, heads up) – 15 IC
  • Reverse crunches – 15 IC
  • American Hammers – 15 IC

Circle of Trust:

Slow Roast shared a phrase he heard, “Be where your hands are.” It means to be present. We do a disservice to our family when we are thinking about work while with them and same is true when we are at work. Whatever you are doing be present and fully engaged in the moment.


Selleck & Slow Roast

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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