October 13, 2020 | Cornhusker Handicap | Stinson Park | 52 Degrees

PAX: (27) –  Two Step, Wolverine, Mac’n Cheese (Hate), E85 (Hate), Gunner, Biggie Smalls, Blue Suede, Jean Claude, Toto, Grillz, Chiclets (Respect), Wait Time, Side Dish (Hate), Armbar, Buns of Steel, Hightower, Grease Fire, Slow Pitch, LPC, Icy Hot, Knobs, Nugent, Polaroid, Drone Strike (FNG), Lucky Charms, Spreadsheet (Hate), Sparty

QIC: Sparty

What a beautiful morning! YHC rolled in and parked in front of his employer’s building around 05:15 and was stunned to see how many cars were already there for the Pre-Run. He loved the “Pre-Blast” chatter on Twitter the night before about running before the workout and taking on Shirley. Sparty waited quietly at the flags for the men to return and said very little due to a tooth ache he had. 05:30 hit and it was time to get to work; the PAX were all welcomed to Cornhusker Handicap with the traditional verbiage. It was time to Mosey.

Upon arriving to the Inner Rail, YHC let the PAX know that we had just completed Warm-a-rama. We jumped right into the Pre-Thang. The group was gathered in an oval and Sparty led off by running up and down the stairs to the building while giving the group instructions on an AMRAP exercise. When he completed the stairs, the next PAX member then went up the stairs and instructed the PAX on the next exercise. This continued for 5 minutes when Hightower hit us with the Burpees. YHC told the group to “Recover” and instructed them that “we are now going to move on to The Thang. Run to Shirley, and take a right.” There was silence for a moment, and then Sparty could hear Blue Suede making funny comments from the back of the group about “Recalculating the GPS…….” While Sparty was amused, the pain in his tooth and knowing what was ahead of the PAX didn’t result in any outward laughter.

As we arrived to the base of Shirley (the largest hill in Omaha according to Wait Time), instructions were given. We would run as a group, up the hill. We will wait for everyone to arrive, and then we will do an exercise at the top. The HIM took off, and Mac’n Cheese (Hate) was hungry as he got out of the gates hot and joined Jean Claude (who had on a 20lb vest – Beast Mode) to lead the pack up the hill. HIM started arriving to the top and did what they could to catch their breath, and held a plank until the 6 was in. First exercise, Sparty called on Wait Time, and he did not disappoint. Before he could even get anything out, a request to NOT do the STINHL. The choice was Makhtar N’Diayes. Sparty was the only idiot and stayed in the street on the concrete. When they were completed, the Pax made their way back down the hill.

The PAX made 3 trips up and down the hill with performing the following exercises at the top or bottom of the hill: Makhtar N’Diayes, Box Cutters, Air Squats, Ranger Merkins, and Flutter Kicks. YHC knew we were short on time and needed to get back to base, so a long mosey ensued. Along the way: we ran passed a Spin Class that was outside with a speaker going as they gave us a nice shout out, and our FNG (Drone Strike) commented to a HIM, “I can’t wait until I’m the guy coming back to help the new guys!” Wow, we have a HIM in this one! Once everyone arrived at the swing set, we got on our 6 and did a quick round of American Hammers.

Name-a-rama: Sparty started with the moon in honor of the site-Q, there was a lot of Hate, and YHC struggled with closing out.

FNGs: Drone Strike

Announcements/Prayers: 2.0 Workout this Saturday, 3rd F opportunity with Freed to Bleed, Grand opening of The Berm, and Prayers for our F3 brother, Hightower (Myrtle Beach), who we recently lost while in the line of duty.

COT – “Sua Sponte is Latin for ‘of his own accord’. In the law, a judge acts sua sponte when he exercises his inherent authority to make a ruling without a petition from a lawyer to do so. He takes the initiative to act on his own accord. Sua Sponte is also the motto of the United States Army’s 75th Ranger Regiment. It is a recognition that that to become a ranger a man must be a triple volunteer: first the Army, then Airborne School, and finally the Ranger Regiment. Rangers aren’t drafted, they must make the choice for themselves-three times. The Rangers are elite because every man there is taught to be a leader and every Leader is expected to take the initiative to do what is necessary to accomplish the unit’s mission.”

“In F3, a Sua Sponte Leader is a man who has been freed to lead. He is a leader who exercises Individual Initiative by taking action in furtherance of his Group’s Articulated Purpose without specific instructions. He initiates Movement toward Advantage for his Group in the absence of explicit authority because he is that rare man who will Lead with or without another Leader to direct him. He is That Somebody.”

F3 is not a group with leaders. We are a group of leaders. This is a platform for all of us to lead. I always post #FreedToLead on Twitter because I want guys to see that we can lead in our own ways without permission or authority given. I encourage guys that are newer to get on the Q Schedule. We need to hear your message. We need to follow your lead in workouts. This is what makes us better. Be proactive, don’t wait for someone to ask you to Q. Reach out to any of the Site-Q’s to discuss how you can get on the schedule. It also goes beyond that. Find your mission and share it with us. It may not be our mission too, but we believe in you and will support you.

Lastly, 2 quick shout outs: Wait Time took it upon himself to lead the Planks at the top of the hill today while we waited for the 6. No one asked him to do it, and he didn’t need my permission. That is a HIM that is Freed To Lead! And the 2nd thing, props to Armbar and Mac’n Cheese (Hate) for keeping watch at the top of the hill to make sure no cars came turning onto the street. Appreciate it!

Two Step took us out in a beautiful prayer!



Fomaha - 3648 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