June 4, 2019 | AO – Cornhusker Handicap | Stinson Park | 62°

PAX: Tate Tot, Polaroid, Big One, Smashmouth (FNG), Huffy, Toad Stool, No Doze, TC (R), Tenderfoot, OMT, Khakis (R), Brazilian, Lucky Charms, Bloodshot (FNG), Caesar, Lightyear, Safe Ride, Saul, Ponzi, Stella, Twin Peaks, The Plague

Q: The Plague

Welcomed 22 PAX to a gorgeous morning at Cornhusker HC. Reminded PAX that Plague is not a professional. The mission of F3 was spoken with great confidence and the PAX was scouted for FNGs – two were found and welcomed with great cheer.

PAX moseyed long route around the park trail to the stage for warm-a-rama.


  • SSH 20 IC
  • Mountain Climbers 20 IC
  • Sun gods 20 IC (10 each direction)
  • Chinooks 20 IC (10 each direction)
  • Snuffy 5 IC
  • Bear rolls 15 IC
  • Jump tucks 10 on up

The Thang – Confidence Booster Stations

PAX counted off in 4’s and splint into their designated groups. The Plague demonstrated muscle ups to be performed on the station and directed PAX to their stations.

Station 1 – Segmented Bodyweight Fran – PUSHER

  • 21­-15­-9 reps of:
  • Pullups
  • Pushups
  • Squat jumps to 12” above max reach

Station 2 – Ryan (on the stage)

  • 5 rounds for time:
  • 7 muscle­ups
  • 21 burpees

Station 3 – Annie

  • 50­-40-­30­-20­-10 reps
  • Bobby Hurley
  • Big boy sit-ups

Station 4 – Barbara

  • 5 rounds for time
  • 20 Derkins
  • 30 LBCs
  • 40 Squats

Lots of mumblechatter that the PAX did not like Fran or her sister Barbara. No Doze specifically stated that we’ll never get through all of the reps…he was right and the PAX rotated stations after completing about 2 rounds at each station depending on how quickly station 1 completed their exercises. PAX struggling with pullups were encouraged to attend the Monday Murph.

The Plague called Omaha and the PAX joined back together on the stage for mary


  • Slow Motion Freddie Mercuries 20 IC
  • Gas Pumpers 10 IC
  • American Hammers 30 IC (TC)


  • The Plague reflected on the 3 C’s of Confidence – the devil can’t take away your calling so he tries to steal your confidence
    • Conscience
      • It’s hard to have confidence if you have a troubled conscience
      • You may have lost your confidence because you violated your conscience which makes it difficult to have confidence
    • Community
      • God will surround you with people that love you so you can’t turn back
      • God brings people into your life that surround you until you see his protection, provision and promise
    • Consistency
      • People who have peace in their heart have consistently forgiven others, people who trust God pray consistently
      • God is consistent if you consistently rely on his sovereignty in your life
    • The PAX have been instrumental in supporting The Plague and building his confidence
  • TAPS – continue to pray for all our F3 brothers who are injured or unable to attend workouts due to other circumstances
    • Reminder of Freed to Lead discussions (started today 6/4 and will continue each Tuesday)
    • Reminder First Friday 2ndF Lunch at FlagShip Commons this week
    • Plague closed out in prayer
  • Coffeteria/3rdF at Cornhusker AO – Discuss the Freed to Lead book


The Plague

F3Omaha - 4054 posts

Our mission is to plant, grow and serve small (free) workout groups for men for the invigoration of male community leadership.


Leave a Reply