1/9/2021 @0700| The Oralce  | Aldrich Elementary – 506 N 162nd Avenue

PAX:  17 – Wentworth, Kill Switch, Rollbar, Lemon Law, Spacebar, Ketchup, Folsom, Chiclets, Vandelay, Crab Cakes, Retweet, Mother Goose, Sister Act, Room Service, Cheap Seats, Skipper & Selleck.

Weather: 22 and a light stew.

Qic:  Selleck

Selleck welcomed the PAX to Oracle 7am edition and dispelled mission, core principles and disclaimer; with no FNGs Selleck informed the PAX there would be small spirts of moseying, nothing excessive, but we’d cover decent ground with a variety of routines. Modify as needed!

The PAX moseyed east to upper lot of Methodist’s office building and circled up for warmo!


  • Sumo Squats – 10 IC
  • Apollo Ohno – 10 IC
  • Bat Wings – 10 IC x 4
  • Breakdancer Merkin – 5 IC x 4
  • Cat/Cow – 8 singles
  • String Ripper – 10 IC
  • Grady Corn – 10 IC


Now warmed, Selleck directed the PAX back east to lower lot of the office building for prethangs.

  • Parking Lot Tracer – 50 yards
  • Hand release merkins – 20 IC
  • Parking Lot Tracer – 50 yards
  • Flutter Kicks – 20 IC

PAX quickly moved from lower lot to Aldrich playground blacktop for Apple Turnover:

  • Apple Turnover – PAX lined up on east side of blacktop and began to bear crawl; QIC then called Crab Walk and PAX turned over continuing across the asphalt. At halfway point QIC called 10 jump-ups; then back to bear craw, crab walk and another 10 jump ups when PAX reached the west end of the blacktop.
  • PAX had a 10 count rest and numbered of in groups of 4 and moseyed to the soccer field for the THANG.


Groups of 4 were directed to their stations all formed in a row approximately 20 yards apart. Group 1 was the push group; group 4 to mosey back 60 yards to station 1 when pushed. Groups completed first exercise on the list before moving to next station, all groups completed 3 rounds at each station.

Station 1 * push group

  • Burpees – 10 IC
  • Bonnie Blairs – 15 IC
  • SSH – 20 IC

Station 2 * AMRAP

  • People’s Chair with overhead clap
  • Cherry Pickers
  • Grady Corn

Station 3 * AMRAP

  • Plank Jacks
  • Mountain Climbers
  • Flutter Kicks

Station 4 * AMRAP

  • Imperial Walker
  • Air Squats
  • Johnny Dramas

OMAHA called and PAX moseyed to shovel flags for Mary.


    • 1 WWI Sit-up/1 merkin
    • 2 WWI Sit-up/2 merkins
    • 3 WWI Sit-up/3 merkins
    • PAX made it to 10/10 with modifying LBCs for WWI from #7-#10.
  • Superman – 30 second hold

Announcements/Prayer Requests: 

  • Donate to F3 Omaha Foundation on Venmo
  • Opportunities to give back to Aldrich Elementary for use of AO; Folsom/Vandelay have more details
  • Annual Valentine’s day “tap that…vein” Blood Drive is plan for Friday, February 12th from 7am-noon; M’s are welcome. Right now there are 20 slots. Check slack for sign-up details.


  • Selleck read a verse & passage from Prayer Cleats; a book gifted to him by his father at Christmas 10 years ago.
    • Prayer Cleats, By USN Retired BC Bolt, Chapter  10 – The still, small voice.
      • John 14:27 – Peace I leave with you, my peace I give unto you, Let not your heart be troubled, neither let it be afraid.
      • In this time of craziness, Selleck talked about his challenge to find stillness/peaceful time to reflect, but noticed when he does things are simpler, God’s voice can be heard and our purpose/direction in life becomes more clear.
      • The challenge to the PAX was to find time to be still and be a calming force for our family, friends, community.   
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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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