December 22, 2020 //AO: Cornhusker Handicap // Stinson Park // 300 and Clear

PAX: (26) Lucky Charms, Gumbo, Port-a-John, Touche, Frosty, E-85 (Hate), Sticky Bandit (Hate), Tater Tot, Khakis (Respect), Dr. Thunder, Drone Strike, Firewalker, TC (Respect), Bubbles, Waterboy, Polaroid, Tube Socks, Ponzi, Buns of Steel, Vandelay(Respect), Painkiller, 2-Step, Bovine, Othello, Grease Fire, Icy Hot. 

Q: Icy Hot 

YHC arrived at 445am to set up the cones and finish in time for the “Shirley Street” pre-run. The pre-run consisted of a Clydesdale group that ran a 2 mile loop and a group that tackled Shirley Street. When Icy returned to the shovel flags around 522am the PAX was slowly arriving. 

The PAX was promptly welcomed at 530am by the Qic with the F3 mission statement, core principles, the disclaimer. It was a veteran group as no FNG’s were present.  


The PAX made their way to the greenspace in front of Genesis Health Club for Warm-a-Rama

Tappy Taps 20 IC 

Big Ones 12 IC 

Seal Claps 12 IC

Windmills 12 IC 

The PAX numbered off into two groups and moseyed to the stairs by the Inner Rail for the Pre-thang 


Group 1 started by running the stairs, while group 2 completed an exercise as many times as possible before group 1 returned. After group 1 returned to the bottom of the stairs they rotated with group 2 and completed the same exercise. The PAX made it through the list of exercises one and a half times before Icy called Omaha and led the PAX through one round of ATMs.



Plank Jacks IC

Mt. Climbers IC

Alternating Shoulder Taps IC

ATMs: Alternating Shoulder Taps – 10 IC, Tempo Merkins – 10 IC, Merkins – 10

The PAX numbered off into groups of 4 and proceeded back to the shovel flags where Icy Hot instructed the PAX that we would complete a classic Cornhusker beatdown.


Each group proceeded to their station. Group 1 was the push group. Each group would start with the first exercise, do as many reps as possible until pushed, and then do the second exercise the next time they were at that station. This would continue until Omaha was called.

Station 1: 10 Burpees 

Station 2: AMRAP  

Bonnie Blairs IC

Monkey Humpers IC

Station 3: AMRAP 


Hand Release Merkins

Station 4: AMRAP 


Step Ups

Omaha was called at 607am.  


The PAX was instructed to complete Mary within their small groups at the station they were currently at until Omaha was called again at 610am. Icy Hot did this the last time he Q’d and received a positive reaction so he again decided to go this route with Mary. This allows each group to lead Mary.

The PAX moseyed back to the shovel flags. 

Announcements/Prayers: – CSAUP January 2nd @ 6:01 am starting at Cornhusker and ending at Cornhusker. – Ferdinand is leading a canned food drive. Please bring food to the Sandlot on Thursday, 12/24. – Free coffee today at the Starbucks on 72nd & Poppleton courtesy of the manager, James. Tips are appreciated.  – Prayers for Water Boy’s cousin, Julie.   

COT: About three years ago, I was given a book, Twelve Pillars by Jim Rohn. I try to read this book at least once a year and each time I learn something new from it. There is a chapter titled, Surround yourself with the best people. In this chapter it states, “Don’t join an easy crowd, you won’t grow. Go where the expectations and the demands to perform are high. Surround yourself with winners; successful people who exhibit and live consistent to values and skills you want to acquire and develop. You become like those you hang out with so be picky.” 

F3 is a group of winners. People who believe in something greater than themselves. People willing to help each other out in times of need. People who are there to lend advice when you start to think only about yourself like Tater did for me when he talked some sense into me. I potentially could have destroyed the whole hockey Pod I was a part of for the last 4 weeks if I continued with what I wanted.This group has helped me handle the resentment that my M has towards F3 because of how much it can consume you if you let it. Lean in and ask for help.

As I reflect on 2020, it’s easy to find the negatives but for me there are also a lot of positives and I think one of the biggest positives for myself and many of you is the people of F3. I have learned that F3 is more than just fitness. Continue to take advantage of all that F3 offers such as cafeteria, third F opportunities, First Friday lunches, and stay connected through SLACK. Embrace the relationships as the people will help you grow physically, mentally, and spiritually. 

Aye! Icy Hot

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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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