December 17, 2019//Stinson Park//AO- Cornhusker Handicap//19 degrees//

Pax: Cyclone (Respect!), Gunner, Bubbles, Lucky Charms, Huffy, Jean Claude, Folsom.

Q: Folsom

Warm O’ Rama

  • Mosey to the entrance of the Blue Cross Building
  • Sun Gods ICx10 forwards and backwards
  • Don Quixote ICx12
  • High Knees ICx20
  • Shoulder Taps ICx20

The Thang: Khakis’ Favorite Exercises* done in the random style of Wait Time

*I have no idea if any of these are Khakis’ favorites

The beatdown was a 2.5 mile mosey with a stop every ¼ to ½ mile for a 3 exercise pain station. The following exercises were selected at random by the PAX. Folsom assigned a number for the first pick (column 1) the second pick (column 2) and the third pick (column 3). The 3 different numbers prevented the PAX from remembering the numbers of the exercises they didn’t want to do and therefore not selecting them. Ironically enough, Folsom’s most hated exercise, Monkey Humpers was never selected randomly, therefore Folsom picked them intentionally for the last stop along with American Hammers, because Folsom is pretty sure that is Khakis’ favorite.


  • 1, 3, 9             Hand clap Merkins x10
  • 2, 8, 5             Cherry Pickers ICx25
  • 3, 10, 4            Werkins x20
  • 4, 2, 7             Bonnie Blair’s ICx15
  • 5, 4, 3             Bobby Hurley’s x20
  • 6, 1, 1             Monkey Humpers ICx15
  • 7, 7, 2             Box Cutters ICx20
  • 8, 5, 10            Freddy Mercurys ICx25
  • 9, 6, 8             Gas Pumpers ICx15
  • 10, 9, 6            American Hammers ICx25

Mary: There wasn’t time, but the pain stations were pretty heavy on the ab portion of the list.

Announcements/Prayers: Prayers for Stella and his family with his newborn daughter! Also prayers for Bubbles’ 98 year old grandmother, who has touched the lives of many, as she struggles to overcome an unknown illness.

COT: Battles are won from within. That’s the tag line on a billboard Folsom drives by often. Folsom commented on how true that is. Take for example Khakis, who was celebrating his 1 year F3 anniversary (Khakiversary) elsewhere this morning. He posted a “before and after” picture of himself to Twitter yesterday and he will give credit to F3 and The Plague, but truly the transformation he made was all done from within. He won the battle and got up all those mornings, and always pushed himself to do better and the results are all his. Yesterday YHC lost the battle and turned his alarm off and went back to sleep instead of getting up for the Murph. But today I won the battle and got out of bed. Losing or winning a battle shouldn’t be a low or a high, because this is a war. Keep fighting and remember the battle is won from within.

Aye- Folsom

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