11/3/20 | Cornhusker Handicap AO | Stenson Park | 39 Degrees 79% humidity

23 PAX: Side Dish (hate), Frosty, Luck Charms, Demogorgon, Grease Fire, Buns of Steel, Polaroid, Splinter, Spreadsheet (hate), Water Boy, Swinger, Drone Strike, Icy Hot, Blue Chip, Sticky Bandit (hate), Gunner, Sister Act, Two Step, Piano Man, Dome (hate) (FNG), U-Haul, Mac n Cheese

Q: Grillz

Welcomed FNG: Dome

PAX gathered at the shovel flag on the northside of Stenson Park in Aksarben. Grillz welcomed the PAX, shared the mission statement, and gave the disclaimer that he is in no way a professional – modifications were also encouraged!! After asking if any FNGs made it out in the gloom, the five core principles were shared! Then the beatdown commenced…


15 Tappy Taps (IC)

20 Sun Gods – 10 each direction (IC)

15 Imperial Walkers (IC)

20 Goof Balls (IC)

Pre Thang: Chain run with 28 burpees. PAX formed two single file lines and maintained a pace suitable for ALL PAX, the HIM at the back of each line sprinted to the front, once they had reached the front, the next one in the back sprinted to the front. The PAX continued this pattern for the duration of the run. There were four pain station stops along the way, all about 2-3 blocks apart.  The run ended at the south entrance of the parking garage behind spirit world. 

  1. Stop 4 times (approx every 2-3 blocks) to complete burpee pain stations:
    1. Stop 1 = 10; Stop 2 = 6; Stop 3 = 8; Stop 4 = 4
    2. Early finishers will low plank for The Six has completed all burpees (PAX member splinter requested monkey humpers for The Six at the roundabout on Shirley, Grillz was more than happy to oblige.)

Thang: PAX numbered off into four groups. Each was sent to the parking garage floor corresponding with their group. From there the groups completed the exercises for their stop. Once all exercises were completed they moseyed as a group up the ramp to the next level.  The group at the top then ran down the stairs to the first level. This rotation continued until Omaha was called. 

Stop #1

10 Donkey Kicks as group (On Up)

10 Burpees with overhead clap

20 Bobby Hurley’s (On Up) 

Run to next station

Stop #2

30 Copperhead Squats (IC)

15 Carolina Dry Docks (On Down)

30 Mountain Climbers (IC)

15 Plank Jacks (IC)

Run to next station

Stop #3

Bear crawl 4 parking spaces

20 Yogi Werkins (IC)

Bear Crawl back

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

Run to next station

Stop #4

15 Box Cutters (IC)

15 Pickel Pushers (IC)

15 Flutter Kicks (IC)

15 LBCs (IC)

Run to next station

Omaha was called at 6:08am and the PAX moseyed back to the shovel flags. 


Due to time constraints and the fact that all PAX had completed Stop# 4 in the parking garage, mo Mary was delivered at the shovel flags.


Grillz presented the six points below for consideration of PAX about servant leadership. Most acknowledge Jesus was an influential historical figure. His leadership is one of the best, if not the best, example of leadership in history. Grillz presented a challenge for the PAX to incorporate at least one of these points into their leadership style…no matter if at home, at work or within the PAX!

Using John 13:1-17, Dr. Throsten Grahn identifies several points that reveal Christ’s leadership style.

  • Jesus’ basic motivation was love for his followers.
  • Jesus was fully aware of his position as leader.
  • Before the disciples experienced him as their servant, they had already experienced him many times before as a strong and extremely powerful leader.
  • Jesus voluntarily becomes a servant to his followers.
  • He did not come primarily as their foot washer, but he was ready to do this service for his followers if needed.
  • Jesus wants to set an example for his followers to follow.

“But among you it will be different. Whoever wants to be a leader among you must be your servant.”  Matthew 20:26

Citation: https://churchleaders.com/pastors/pastor-articles/326406-20-bible-verses-about-leadership.html

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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