11.04.2020 | Heavy Metal AO | Stinson Park  | 6750 Mercy Road

PAX: 21 – Honey Stinger, Lucky Charms, DroneStrike, Stella, Bloodshot, Folsom, Spacebar, Wentworth, DaVinci, Cyclone, Buns O’ Steel, Touche, Othello, Hooskal, Grease Fire, Farva, Sticky Bandit, E85, BetaMax.

Qic: Selleck

Weather:  49 Degrees & Spicy.

Selleck welcomed PAX to HM, dispensed the F3 mission, core principles and disclaimer. Rather than starting Warm-O-Rama with SSH, Selleck decided to mix it up with some side-walk to side-walk mosey across the park bowl.


Selleck Shuffle

  • Mosey from N to S sidewalk
  • Skipping High Knees from S to N sidewalk
  • Backpedal from N to S sidewalk
  • Grapevine from S to N sidewalk

Hillbillies x 10 IC

Batwings x 10 IC
String Rippers x 10 IC

Big Ones x 10 IC

Downdog walk out into Carolina Dry Dock x 10 IC

THANG – Goodlife HIIT (High Intensity Interval Training)

3 sets of 3 different exercises commenced. Each set was repeated three times before moving to the next set. Each exercise was performed with ~20 reps.

First Set

Dumbell Snatch – 10 each arm

Dumbbell curls – 20

Mary (round 1 = LBC x 20 IC, round 2 = flutter kick x 20 IC, round 3 = Dry Docks)

**Rinse & Repeato First Set two more rounds**

Second Set

Dumbbell Swings – 20

Bent Over Rows – 20

Merkins (round 1 = LBC x 20 IC, round 2 = flutter kick x 20 IC, round 3 = Freddie Mercury)

**Rinse & Repeato First Set two more rounds**

Third Set

Dumbbell Squat x 20 IC

Deadlift x 20 IC

Lunges (round 1 = reverse lunge x 10 each leg, round 2 = lunge w/twist x 10 each leg, round 3 = weighted Big Ones x 10 IC)

**Rinse & Repeato First Set two more rounds**


Merkin Jaxs – 1:4 ratio

  • 1 merkin / 4 plank jacks
  • 2 merkins / 8 plank jacks
  • 3 merkins / 12 plank jacks
  • 4 merkins / 16 plank jacks
  • 5 merkins / 20 plank jacks


  • Selleck touched on the being grateful and thankful during this slog of a year and the grind of day-to-day pandemic vigilance
  • Shared a quote that fellow colleague shared:
    • I’m thankful for all of it. The highs. The lows. The blessings. The Lessons. The setbacks. The comebacks. The Love. The hate. Everything.
  • Handful of PAX members shared what they were thankful/grateful for during this time of division in our country/community.



F3Omaha - 1519 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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