5/30/20 | Oracle AO | Aldrich Elementary | 56 Degrees – Slight NW Breeze

PAX: Bubbles, Two Step, The Curse, Danger Zone, Pony Express, Da Vinci (Respect Respect), Scrapper, Gunner, Grillz

Q: Grillz

Grillz welcomed the PAX, gave the mission statement, core principles, and the disclaimer that he is in no way a professional.  PAX moseyed as a unified, socially distanced group of 9 to the warm-a-rama location.

Warm-a-rama:  (Approx 10 min)

Mosey around parking lot (approx .25 miles) and circle up on north side of school

  • 20 Imperial Walkers (IC)
  • 10 Tappy Taps (IC)
  • 20 Sun Gods – 10 each direction (IC)
  • 20 Goof Balls (IC)

Pre-thang: (Approx 10 min)

Against north wall of school

  1. 10 Donkey Kicks as group (On Up)
  2. 20 Burpees (OYO)
  3. (10 Count)
  4. 10 Donkey Kicks (On Up)
  5. 20 Broad Jump Burpees (OYO)
  6. (10 Count)

Thang: (Approx 20 min)

Mosey along the trail to a flat area near the playground (approx. .5 miles)

Set 3 cones 20 yards apart and complete exercises below as a group

Set 1:

20 Shoulder Tap Burpees (OYO)

40 yard sprint

Set 2:

30 Bobby Hurley’s (On Up)

40 yard sprint

(10 Count starting when last PAX finishes)

Set 3:

10 each leg – Rev. Lunge to high knee (OYO)

20 yard crawl bears

Set 4:

30 Carolina Dry Docks (On Down)

20 yard crawl bears 

(10 count when last PAX finishes)

Set 5:

20 Plank Jacks (IC)

40 yard sprint

Set 6:

30 Copperhead Squats (IC)

40 yard sprint 

(10 count when last PAX finishes)

Rinse and Repeat until OMAHA at 6:40

Mosey back to the north side of school (Approx. .5 miles)


Box Cutters x 15 IC

Flutter Kicks x 20 IC

American Hammers x 10 IC every other person (5 count every other person) until 50 is reached

Prayers and Announcements: 

Prayers for our hurting fellow citizens and announcements about convergence on Saturday June 6. 


Hebrews: 12:16 ‘See to it that no one is like Esau, who for a single meal gave up his inheritance rights as a first born.’ (took the easy way out to get immediate materialistic satisfaction).  How often do we take the easy way out? Don’t have a hard conversation with a friend or spouse, take a short cut at work, etc. that often creates a situation where we miss out on a larger blessing that we could not see. The hard conversation would have led to a deeper relationship or that short cut caused you to miss out on something great.  We need to lean in when things get hard and be willing to NOT take the easy way out – even if at a great materialistic or ego cost.  I mess this up all the time but when, by the grace of God, I do get it right, I never regret it!  Go and lead this week – look for ways to lean in – our city and country need it now more than ever

F3Omaha - 1537 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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