10/20/2020. Cornhusker Handicap AO | Aksarben – Stinson Park | 2285 S. 67th Street

PAX: 29 – Lucky Charms, Ponzi, Chiclets, Frosty, UHaul, Room Service, TC, Spreadsheets, Polaroid, Two-Step, Wolverine, E85, Buns O Steel, Vandelay, Tonight Show, WaterBoy, Merch, Touche, LPC, Icy Hot, Biff, Gunner, Swinger, High Tower, Drone Strike, Grease Fire, Nugent, & &Radar

QIC: Selleck

Weather: 36 & no blowing

Selleck welcomed a veteran PAX and reminded all to assume real risk of injury….at the same time, let’s have little fun. Afterall, it’s a Selleck beatdown on 10.20.2020…a stretch of a theme, but one the Qrusader In Charge (QIC) could not pass up.  The PAX quickly reviewed the core principles and headed to the movie theater front lawn where warm-o-rama was performed in view of sad clowns choosing to work out inside of area gym (Selleck’s favorite spot for warmorama).


  • SSH x 15 IC
  • Candy Corn 10 IC
  • Sprinkler 10 IC
  • String rippers X 15 IC
  • Hill Billies X 15 IC
  • Runner’s lunge/stretch x 15 count each side

PAX moseyed from Theater back to obelisk for pre-thang.

PRETHANG – Shouldo & Legos

  • BTTW chain run (Selleck still working to perfect this one with nearly 30 dudes)
  • Mucho Lego
    • Narrow Squat – 10 IC
    • Standard Air Squats – 20 IC
    • Wide Squats – 20 IC
    • Bonnie Blairs – 10 IC

THE THANG – 10-20-20-20

There was an attempt for the 10-20-20-20 guanlet in small groups of three, but Selleck audibled and instructed PAX to form three large groups; Groups started across the Stinson filed in zig-zag fashion stopping at 4 stations to completed outlined exercises. Once the group reached the South sidewalk they were instructed to mosey back for round 2; 4 rounds were attempted.

Station 1 – 10 reps

  1. Burpees
  2. Plack Jacks IC
  3. Pickle Pusher IC
  4. Imperial Walkers IC

Station 2 – 20 reps

  1. SSH IC
  2. High Knees IC
  3. Jump Tucks – Single
  4. Smurg Jacks IC

Station 3 – 20 Reps

  1. Alt Shoulder Taps  IC
  2. Makhtar N’Diayes IC
  3. Al Gore w/Overhead Claps IC
  4. Carolina Dry Dock – single

Station 4 – 20 reps

  1. Monkey Humpers IC
  2. Sumo Squats IC
  3. Bonnie BlairsI IC
  4. Bobby Hurleys – singles

6 MoM:

Pax circled up and got the FOXHOLE for 1:2 ratio of WWII and Merkins:

  • 1 WWII Sit up
  • 2 Merkins
  • 2 WWII
  • 4 Merkins
  • 3 WWII
  • 6 Merkins
  • Until 10/20 ratio was met
    • Shout out to Ponzi, Two-Step, TC, for picking up Selleck’s in the foxhole!
    • Total completed – if failure was not reached
    • 140 merkins
    • 55 WWII sits ups


  • F3 Mission and intention of ideal state was shared from “Freed to Lead” Selleck challenged the PAX to stay engage and hold each other accountable as we enter freeze gloom months…feel free to call him out if goes dark (for too long). Our communities need HIMs now more than ever!
  • TC invited others to sign up for round 2 of Queens’ Challenge – shoutout to Nugent, down 5 lbs in his first week!
  • Coffeteria was held on Frontporch of starbucks at 72nd and Pacific Plaza



F3Omaha - 1644 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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