10/27/18 | The Oracle AO | Heroes Blvd – Boys Town

22 PAX: Superfly, The Plague, Kilowatt, Vandelay, Coach K, Cyclone, Reba, Borland, No Doze, Brazilian, Pinkman, Mayhem, Saul, Room Service, Tater Tot, Big One, S’Mores (FNG – Charles Kistler), Flashdance (F3Suncoast), CSI, Tonight Show,

Co-Qic:  Selleck & Lowman

Weather: 44 & fantastic

After the welcome, mission, core principles and disclaimer, the PAX moseyed south on Heroes Blvd to the nearest parking lot. Field for the warmarama. Lowman lead through series:

  • SSH x 20 IC
  • Windmills x 15 IC
  • String Rippers x 15 IC
  • Imperial Walkers x 15 IC
  • Chasing arms x 15 IC both ways
  • Cherry Pickers x 15 IC

In the warmed up circle, Selleck moved into BWM’s (bitching moaning and whining) which begs for some refinement from Selleck on design and execution! Thanks for a forgiving PAX!

BMW – PAX holds plank for the duration

B – Blades of Steel x 10 IC
M – Mt Climber Merkins (two Mt Climbers IC, two merkins)

W – 10 Werkins IC

Rinse at repeato x two sets. PAX performed werewolf X2 two in between sets.


PAX moseyed to north end of Heroes’ blvd and partnered up.

  • 1 Partner performed static lunges while the other partner ran to the first street light and performed 7 burpos (lower burpee)
  • Partner 1 ran back to starting point and to tag out with partner2 who completed same suicide distance and burpo could
  • Cycle completed for 7 street light posts and descending count of burpos
  • Half way through non-suicide running partners switched from Lunges AMRAP to air squats.

THE THANG – Field of Fears

PAX moseyed to field north of shovel flags to complete web of death workouts. PAX numbered off by 5’s. each group was sent to a different station with listed exercises. The 5th station is SSH X 15 IC served as the pacesetter while all other stations were AMRAP for each round. When SSH group completed their round they ran to station 1 to bump to station 2, etc.

Station 1

  • Merkins
  • Werkins
  • Chuck Norris
  • Diamond Merkins
  • Crucible Merkins

Station 2

  • Monkey Humpers
  • Sumo squats
  • Al Gore
  • Air Chair with overhead claps
  • Lunges

Station 3

  • Cherry Pickers
  • Carolina Dry Dock
  • Moroccan night clubs
  • Reverse Plank
  • Big Boy Sit ups

Station 4

  • Pickle Pusher
  • Plank Jacks
  • Turkish Get Ups
  • Mt Climbers
  • LBCs

Station 5

  • SSH 15 IC – then run to relieve station 1, station 1 to relieve station 2

Selleck and Lowman called Omaha during round 4 of the rotation. PAX moseyed back to shovel flags for ab session.

 6 MoM

Lowman got to the core of it:

  • Heal taps – 20 IC
  • Freddie Mercury – 30 IC
  • Cindy Crawford – 15 IC each side
  • Captain Thor – achieved level 6 status.


While the group was working through physical pain this morning during the beatdown, Selleck read an except from Michael Sterling’s Untethered Soul and as a good reminder to question if we allow pain/fear to distract us from the important stuff.

Prayer request for all to be mindful of how we fill our worry-bucket and that it does not limit the leadership we bring to our families, work colleagues and community. Rather we continue to face our pain/fears and grow stronger for it.



Lowman & Selleck

F3Omaha - 4341 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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