11/12/19 | Cornhusker Handicap AO | Stinson Park | 12 Degrees – Feels like 6

PAX: Wait Time, Brazillian, Folsom, Lucky Charms, OMT, Gunner, Blue Suede, Tatar Tot, Two Step, Khakis (Respect!), Ponzi, Slow Roast, Slow Pitch, Jean Claude, Hard Hat, Flat Iron (FNG), Polaroid, Bubbles (Hate!)

Q: Bubbles (Hate!)

Bubbles welcomed the PAX, gave the mission statement and the disclaimer.


The PAX moseyed from the playground, around the park, and finished at the stage.

SSH x 25 IC

String Rippers x 15 IC

Imperial Walkers x 15 IC

Bobby Hurleys x 16 

The PAX then moseyed from the stage to the gazebo and performed two sets of 5-10 pullups. The PAX then ran up to the 4th floor of the parking garage.

The THANG: Ponzi’s Grinder

The PAX got into groups of four. Group members ran to the corner of the parking garage that they were assigned to. Exercises were performed at three of the corners of the parking garage, the fourth member in the group was the push man.

Corner #1 AMRAP – Rinse and Repeat after round 3

  • Burpees
  • Carolina Dry Dock
  • Squats
  • Lunges to halfway between Corner #1 and #2, then run to corner #2, and relieve partner

Corner #2 AMRAP – Rinse and Repeat after round 3

  • Frumpers (Monkey Humper with a Frog Hop on the 4 count)
  • Flutter Kicks
  • Burpees
  • Bear Crawl to halfway between Corner #2 and #3, then run to corner #3, and relieve partner.

Corner #3 AMRAP – Rinse and Repeat after round 3

  • Bobby Hurleys
  • Burpees
  • Merkins
  • Run from Corner #3 to Corner #1 and relieve partner 

6 MoM:

American Hammers x 20 IC

Gas Pumpers x 15 IC

American Hammers x 20 IC

Prayers and Announcements: 

Make sure to look at the donation list for the CSAUP. Hard copies of the list have been distributed. It is also on Slack. We are asking that each PAX that participates, donates at least one item from the list. Any and all items will help a family in need.

Welcome FNG Flat Iron (Andrew M.) to the group.


When googling 1 year anniversaries, I found that the gift for your first anniversary is paper. At first it was hard for me to relate this to F3, but after some time, here is what I came up with. 

The definition of paper is: “A thin material produced by pressing together moist fibres of cellulose pulp derived from wood, rags or grasses, and drying them into flexible sheets. It is a versatile material with many uses”. Men are like paper. We are made up of many things to make us who we are. We are formed from our past, present, and future experiences. Fibers make up our body, mind, and soul. With these fibers we are able to produce a product…ourselves. This product is durable, but also fragile. It can tell a story, or be torn to pieces. It can show what we want, and expose our truths. As men, we should be labelled as, “Don’t judge a book by his cover”. We are hard on the outside, rigid, firm, and maybe a little rough. But on the inside, we are filled with pages. Those pages represent who we really are. Each page is a section of our story, a story that needs to be shared.

I am asking you to remove the hardcover of your book and share your story. Let others know who, what, and how you are. Use this group to be vulnerable and to help write your pages.

Slow Pitch closed us out in prayer

Here’s to year two!

Love you all,


F3Omaha - 1544 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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