Conrnhusker Handicap – Outer Edge // 32Degrees 

Pax: 18 – Spreadsheet, Demogorgon, Othello, Replay, Grease Fire, Grillz, Lucky Charms, Khakis (R!), Slow Pitch, Blue Chip, Water Boy, Bunz of Steel, Sticky Bandit, Gunner, U-Haul, E-85, Hashtag, Polaroid

Q: Polaroid

Welcome to F3 and Cornhusker Handicap. Privilege to lead the PAX this Tuesday morning.  Five Core Principles were given and straight to playground for Warm O’Rama

Warm O’ Rama


14IC Imperial Walkers

13IC Windmills

Counted off for total number of PAX and then split into groups of four. For remainder of beatdown all PAX would complete all exercises within their group.


Prior to reaching the thang we took off for a series of short mosey’s and pain stations.  Along the way we made five stops.  At each stop 20 reps of selected exercise were completed along with 5 burpees. Our mosey took us north, winding west and crossing the bridge over Little Papillion Creek and eventually onto the campus of College of St. Mary’s. A little reminiscent of a paradise island style beatdown.

Stop One – 20 Dips, 5 Burpees

Stop Two – 20 Werkins, 5 Burpees

Stop Three – 20 Monkey Humpers, 5 Burpees

Stop Four – 20 Frozen Freddy’s, 5 Burpees

Stop Five – 20 Copperhead Squats, 5 Burpees

One last mosey brought us to the hill behind the College of St. Mary’s softball field. While not regularly visited this hill has been a favorite of YHC’s since starting F3.


At base of hill PAX were distanced into the four groups. This would be a four man grinder with reps completed in pairs while the other ran to the top of hill and back.

Exercises Completed were as follows:

50 Hand Release Merkins

100 Air Squats

125 Mountain Climbers IC

150 Plank Jacks IC

125 LBC’s IC

Omaha was called at 6:08 AM while most Pax were completing Plank Jacks. 

Short Mosey back to playground for Mary and some Rannnnciiiid style Hammers.


“Our deepest fear is not that we are inadequate. Our deepest fear is that we are powerful beyond measure. It is our light, not our darkness that most frightens us. We ask ourselves, ‘Who am I to be brilliant, gorgeous, talented, fabulous?’ Actually, who are you not to be? You are a child of God. Your playing small does not serve the world. There is nothing enlightened about shrinking so that other people won’t feel insecure around you. We are all meant to shine, as children do. We were born to make manifest the glory of God that is within us. It’s not just in some of us; it’s in everyone. And as we let our own light shine, we unconsciously give other people permission to do the same. As we are liberated from our own fear, our presence automatically liberates others.” – Marianne Williamson

For many of us F3 can help us let our light shine. Let’s all continue to use this light to bring forth positivity to those around us each day!

Closed in prayer – Polaroid

F3Omaha - 1536 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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