12/10/19 – Cornhusker HC Backblast: What does the corn stand for?

December 10, 2019|Stinson Park | AO – Cornhusker HC | 27°

PAX:  Slow Pitch, Honey Stinger, Fire Walker, Khakis (R), Polaroid, Huffy, OMT, Bubbles, Lucky Charms, The Plague

Q: The Plague

Welcomed 10 PAX to a brisk morning at the Cornhusker HC. The Plague reminded PAX the mission of F3 and provided a disclaimer before beginning the workout.


PAX moseyed the long way around the track to the stage for warm-a-rama

  • Seal Jacks 20 IC
  • Sun Gods 20 IC (10 each direction)
  • Peter Parker 20 IC
  • Merkins 15 IC
  • Alternating Shoulder Taps 15 IC
  • In and Out Plank 15 IC
  • Merkins 20 on down


Burp Back Mountain – partner up

  • One partner runs backward up the hill/forward down the hill 5 x while the other partner performs burpees. Continue alternating running with burpees until 100 total burpees completed. When finished, PAX continue to run hills until entire PAX completed.

PAX completed an escalator followed by 1 lap around the park

  • Monkey Humpers – 10 IC
  • Jump Tucks – 20
  • Burpees – 15
  • Bonnie Blairs – 40
  • Air Squats – 50

PAX gathered on the stage for a few partner exercises

  • Lateral Jump Burpees – 10
  • Incline Merkins – 20
  • Patty Cake Big Boy Sit-ups – 20
  • Ab Circles – 10

PAX moseyed back to shovel flags


Circle of Trust:

  • The Plague shared from the book “Thoughts Without a Thinker”
    • There’s a tension between one’s true nature and social self, a person’s sense of self can become entirely warped. We learn that being accepted means appearing to be someone we’re not – someone who is better, smarter, stronger or more confident. In the process we suppress our true thoughts and feelings.
    • Narcissism – causes a pathological self-centeredness and an overpowering need for admiration
    • Realize that you are enough just the way you are – the only way you’ll figure out who you are and what your purpose is, is by actually being yourself
  • TAPS
    • Prayers for PAX and families


Coffeteria was held and pontification occurred



The Plague

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