F3 Omaha December 15, 2020 – Cornhusker Handicap

Q: Biff

PAX: E85, Othello, Fish Oil, Hoosegow, Waterboy, Big One, Nugent, Grease Fire, Buns of Steel, Selleck, Slow Pitch, Cyclone, 2 Step, Lucky Charms, Gunner, U Haul, Touché, Sticky Bandit, Port-a-jon, Mac n Cheese

Welcome, F3 stands for Fitness, Fellowship and Faith and the Mission is to Plant, Grow and Serve, 

5 Core Principles

Be free of charge

Be open to all men

Be held outdoors, rain or shine, heat or cold

Be led by men who participate in the workout in a rotating fashion

End with a Circle of Trust

In fact it has nothing to do with Blackshirts or yellow shirts or white shirts or whatever the heck it is.

I’m Not a professional and this will likely be really dumb!

22 PAX came out for this unique beatdown, YHC let the group know that this workout would be a tribute to the Schick and Nick show/Podcast.  By the blank stares the majority of the group had no idea what I was talking about.  Thus they were in for a treat.

¼ Tim Miles mosey to the lighted park just north of the HDR building.


You can’t beat fun. – GOOFBALLS X 10 IC

Chan Ho Park – I gotta lotta diarrhea – Mountain man poopers X 10 IC

Like Bo Pelini We Point the Thumb – Diamond Merkins X 10

You missed it, you missed it, it went over your head claps! X 15 IC

October 4th? September 4th – 4 Tappy Taps followed by 4 Tater Taps

OH my Gosh, here comes the Wave – Morrocan Night clubs X 15 IC 

Big Mac Sac – Makhtar N’Diayes X 10 IC

Dip ‘em in the batter than dip ‘em in the flour. – 10 regular Dipsfollowed by 10 Rockette Dips

¼ Tim Miles mosey around and into the parking garage behind HDR stopping on the ramp from main floor to the second floor

Pre Thang

I ate the Pizza, all by myself, nobody el, ates eat the pizza. – MJ  

The PAX spread out along the parking garage ramp to get a nice incline and decline and performed the Pizza Wheel of Merkin– Start in plank position at 12 o’clock. 5 Incline Merkins. Move to 3 o’clock, 5 Merkins. Move to 6 do 5 Derkins , move to 9 o’clock and do 5 more Merkins. – Repeat

You are a Clown! – Clowney exercise (2 jump squats on UPfollowed by 4 merkins on Down) x 7 Clowney’s #, the PAX really started grumbling during this one at about rep 4 the hate was building.  The PAX counted off into 3’s.

¼ Tim Miles mosey back near the shovel flags where 3 stations had been set out.

Station 1

Monkey Humpin the cotton candy it was all over the park X 20IC

Open up some salsa – Explodes all over muh chest! – Seal ClapsX 20 IC

Hypothetical Hydraulic Squats X 10 IC

Enjoy your Bye! Bear crawl to Station 2

Station 2

George Gerkins (Hand Release Merkins) X 20

I cannot hear air – Squats X 40

We have to go BACK! Wards to the next station. Bernie run to Station 3

Station 3

Magic Johnson’s Dead Legggs – Bonnie Blairs X 15 followed by Bobby Hurleys X 15

Whatya 10? Burpees

Big Giant Wreck (Leg Wrecker to next station– squat – 2 walking lunges (repeat))

Might that topic be Revisited?  – Rinse and Repeat

We made it through 1 and 2/3 rounds before OMAHA was called to much relief from the PAX.

Mary – While listening to WIZZ IN MY PANTS

Calm down – Abe Vigoda’s nice and slow X 5 IC

I thought Whoa – Tom Osborne (HELLO DOLLY’S) 25 (Years as HC) IC

I’m Not HapHapHappy about that. – Canoe Crunch X 10 IC

When WIZZ IN MY PANTS finished YHC tried to play some Airwolf theme song but his phone had frozen and shut down so no additional music was played.

Garg Sharpe TOUCHDOWN THAT’S A TOUCHDOWN – dying cockroaches X 15 IC

American Hammers (Singing Howdareyou.com, howdareyou.com, you need to log on to howdareyou.com (That’s 1) X 5).


Thanked the PAX for coming out to get some smiles, laughs and a good workout in. In the end about 4 of the 

The Schick and Nick podcast has been a really fun listen these last 8 months.  I was a fan of the radio show and mostly stopped listening to sports talk radio shortly after they went off the air.  I enjoy the memories, the humor, the chemistry and of course all the stupid drops!  This workout came about from discussions with my friend Fish Oil and with some help from Safe Ride.  Just wanted to have some fun with a workout.  Nothing else deep and meaning but….

In the words of the mighty Paul Rhodes: 

Got people tired everywhere, got people sore everywhere, l couldn’t be prouder. NO, LISTEN TO ME, LISTEN TO ME I AM SO PROUD TO BE YOUR Q!

Take a knee. Prayer.     

From the bottom of my ART.

F3Omaha - 1734 posts

Our mission is to plant, grow and serve small (free) workout groups for men for the invigoration of male community leadership.

Cornhusker Handicap

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