Cornhusker Handicap | Stinson Park AO | February 5, 2019 | Temperature: 9 degrees (Feels like -4)
PAX: Low Man, Point Break, The Plague, Tonight Show, Khakis, Bubbles, Tater Tot, Folsom, TC, OMT, Saul, Honey Stinger, Truss and Wait Time.
QIC: Wait Time
Wait Time greeted the 14 PAX. Shared the F3 mission statement and disclaimer before quickly leading the PAX in a mosey to the #WinterQuarters.
SSH x 30 IC | Sun Gods x 15 IC (front/back) | Don Quixote x 12 IC | Mountain Climbers x 20 IC | Hillbillies x 20 IC.
THANG #1: #SHUFFLIN
The PAX circled up and started in Al Gore. On the Q’s command, the PAX began lateral slides (#SHUFFLIN) until Q called out an exercise and number of reps. When exercise was finished the PAX shuffled until next exercise. These exercises were performed:
Burpees x 10 OYO | Diamond Merkin x 15 OYO | Bobby Hurley x 15 OYO | Pickle Pusher x 20 OYO | Turkish Get-ups x 10 OYO
Heart rates quickly rose and upon completing Thang #1, TC initiated a 10 count.
THANG #2: BOMBS, BLIMPS and WEIGHT TIME
PAX divided into groups of three. Partner A started on Level 4 doing a BLIMPS (AMRAP: As Many Reps As Possible):
Burpees | Lunges | Imperial Walkers | Monkey Humpers | Plank Jacks | SSH
Parter B started on Level 2 doing BOMBS (AMRAP):
Burpees | Overhead Claps | Merkins | Big Boy Sit Ups | Squats
Partner C was given a Sand Bag on Level 4 to deliver to Partner A on Level 2. Upon delivering the special package, Partner C took over BLIMPS and the grinder began.
Sand bags were of various weights: 15, 20 and 25 lbs. A very special sand bag delivery was in motion at all times. One of the four groups was required to carry a 70 lb. bag throughout the routine. This bag was passed to each group, so all PAX had an opportunity to carry the load.
PAX ran out of time, and OMAHA was called after Lunges and Merkins were completed.
Wait Time led the PAX in one exercise for a focused but gut wrenching 6MOM. PAX did American Thor (1:4 Big Boy Situps to American Hammer). Workout ended on 5:20 American Thor.
Wait Time wrapped up the Cornhusker Handicap with reinforcing the theme “Wait Time and Weight Time.”
1. The sand bags represented the personal transformation that many of the F3Omaha men have undergone over the past few months. For some of the guys, the 15 or 25 lb bag represented the weight they were carrying every day before becoming more physically fit. It is difficult to appreciate how that extra weight taxes the body when climbing stairs until you have to carry it again.
2. The bags also serve as a reminder that we don’t have to carry our burdens alone. The routine was organized in 3-man teams. No one carried the bags alone, and we can always take our burdens to God and to other men who can provide relief and support.
The verb wait means to stay in place until something else happens. All of us are likely waiting for something in our lives. How do we discern between presence, patience from passivity? Presence ensures that we are in the moment rather than being fixated on the future. Patience is needed so we recognize when situations are beyond our control. Passivity may be fear in disguise. What fears keep us on the sidelines? How can we overcome those fears and activate? Make “it” happen!
Khakis is showing off his beach bod at Paradise Island tomorrow as Co-Q with the Plague.
Heavy Metal kicks off tomorrow at Stinson Park. This weights-only workout will be on the first floor of the parking garage. If you don’t have weights, some will be available. T-claps to Folsom for his leadership as Site Q and heavy metal DJ (fulfilling his dream of hosting Headbanger’s Ball).
Winter Is Here Shirts. Wait Time ordered some extra “Winter Is Here” Shirts. First come first serve…All sizes are Large and XL.
Prayers. Bubbles requested prayers for his wife’s family. Yesterday, an uncle passed away unexpectedly. Prayers for Bubbles , his M and their family. Khakis asked that we pray for all the men carrying extra weight/burden.
Wait Time ended in prayer.
Grace & Peace,