01/12/21: Cornhusker Handicap

Happy Birthday, Sparty! 

Temp: 27, low wind, a bit icy in some areas.

PAX:(26), Nugent, Polaroid, Dome, E-85 (hate), Hoosgow, Flanders, Safe Ride, Wait Time, Khakis (respect), Lucky Charms, Toto, LPC, Touche, Black Flag, Zebo, U-Haul, Toadstool, Two-Step, Sister Act, Patton (respect), Buns of Steel, O.M.T. (YAY!), Tater Tot, Drone Strike, Porter John, Othello. 

QIC: Othello

The Opener –  Othello presented the 3 F’s, the mission statement, the five core principles, and the disclaimer. 

Buddy up! 

Get to know your buddy during the workout! 

 FNG today – NO FNGs… However, O.M.T. came out! Oh yeeeeaaaa! Great to see you, brother! 

Mosey – The PAX moseyed halfway around the park and went into the field. 

#mumblechatter: Lucky Charms threw shade at YHC while frolicking around the park and stated, “Way too much energy for the first mosey…” We were buddies during the workout and YHC noted the comment. 

Warm – A – Rama:

20 (IC) SSH

12 (D)  Dive Bombers 

10 (IC) Goof Balls

12 (D) CDD’s (Carolina Dry Docks)

20 (D) Jump Squats

Mosey –  The PAX moseyed to the Pacific Life parking garage, lower level 


Partner A

15 (IC) Chicken Peckers

Partner B

15 (IC) Alternating Shoulder Taps


10 (IC) Copperhead Squats

Partner A

15 (IC) Alternating Shoulder Taps

Partner B

15 (IC) Chicken Peckers


10 (IC) Copperhead Squats


20 (IC) Australian Mountain Climbers

#mumblechatter: The parking garage was poppin with noise. Wiz Khalifa “Black and Yellow” blasting? YHC voice carrying? Guys complaining about the workout? Everyone wanted to connect with O.M.T.? I don’t know, but it was poppin and FUN!

Mosey –  The PAX moseyed to the College of Saint Mary’s roundabout 

The Thang:

  • Both partners complete one exercise at a time, together. 

37 (D) – Ranger Merkins

Partner A – Bear crawl around the circle, 3 burpees

Partner B – Run over the bridge and back, 5 burpees

22 (IC) – Gas Pumpers

Partner A – Run over the bridge and back, 5 burpees

Partner B – Bear crawl around the circle, 3 burpees 

37 (D) – Bobby Hurley’s 

Partner A – Bear crawl around the circle, 3 burpees

Partner B – Run over the bridge and back, 5 burpees

22 (IC) – Mahktar N’ Diayes

Partner A – Run over the bridge and back, 5 burpees

Partner B – Bear crawl around the circle, 3 burpees 

15 (D) – Air Squats 

Partner A – Bear crawl around the circle, 3 burpees

Partner B – Run over the bridge and back, 5 burpees

#mumblechatter: Yes. Sparty turns 37 today… Yes. Sparty’s favorite number is 22… Get it? GEEET IT???

#mumblechatter: Sparty loves Ranger Merkins, Gas Pumpers, and Bobby Hurley’s… just saying. 

#mumblechatter: U-Haul singing loudly to “Creep” by TLC.

#mumblechatter: E-85 gracefully crawling like a bear around the circle and yelling, “I’m an animal! I’m a pretty, pretty, animal!”

#mumblechatter: It seemed like a lot of the PAX was upset with the Thang and wanted to stop.

#mumblechatter: Polaroid and Zebo declared their friendship was over with YHC… Sad day. 

Mosey –  The PAX moseyed back to shovel flags

#mumblechatter: YHC could not remember, but one of the guys in the PAX was rapping along to “Crossroads” by Bone Thugs N Harmony and did it with impeccable accuracy… Bravo. 


Modified Grinder Mile – Griswold Q – The Combine

#mumblechatter: Again… are you starting to notice today’s theme?

Partner A – Run around the park

Partner B – AMRAP Monkey Humpers


Partner A – Run around the park

Partner B – AMRAP Pickle Pushers


#mumblechatter: Lucky Charms was upset with YHC for taking his time around the park while Lucky was doing AMRAP pickle pushers… Whose frolicking now?

#mumblechatter: A lot of the guys were singing along to “This Is How We Do It” by Montell Jordan… Sparty loves ’90s R&B/Rap and the playlist was inspired by him… you’re welcome…


10 (U) – Big Boys 

26 (IC) – American Hammers



Queenservice, check it out! Holla at U-Haul and Tug Boat (toot! toot!)


Queenservice challenge 😀

A Loveland family

Wario’s son 

Message from the Q:

“Friendship is born at that moment when one person says to another, ‘What! You too? I thought I was the only one.” – C.S. Lewis

My first thought with F3 was “I’m not looking for friends. I already have my core group of friends, I just want to work out. My cup is full.” I told Armbar this several times before posting.

Well, naturally, that changed… Boy, I was wrong. Connections are inevitable to be formed and developed because of how F3 is organized and structured.

You have the opportunity to share a common ground with another individual by running, rucking, working out, coffeeteria all before 7 am… 

So naturally, friendships will form. And they form by speaking up and connecting with an individual… I could go on about our individual connections here today, however, I want to praise our man Sparty. I admit, I was quick to judge him when I first interacted with him and I did not think we were going to be friends. Well, over time, we got to know each other and I absolutely value this individual. 

Today is his birthday and this workout was dedicated to him.

Sparty is truly an HIM and consistently exemplifies what it means to be in F3.

He accelerates in fitness by being an athlete and being the Site Q of the Combine, the Hardest Working AO.

He advocates for fellowship by supporting you, guiding you, and simply seeking a connection with you.

He embodies the faith of F3 by spearheading the F3 Foundation and actively seeks partnerships with organizations in our community… Oh yea, we raised over 5,000! Whoa. 

This man is a stud and I’m giving him praise because he has inspired me to accelerate as a whole individual.

We speak openly to each other about our truths. 

He holds me accountable for my goals by checking in with me and following up.

He encouraged me to train and do the Spartan Race because his response was, “Of course you should do it, why not?”

Our friendship and my aspirations to improve as a whole individual would not happen if it wasn’t for F3. Y’all, I am so grateful to be friends, brothers, and simply a shield lock with you all. We truly have something special here in Omaha, and people are noticing. 

I want you all to leave this CoT today and find your Sparty or Sparty’s out there. Tell them how much you appreciate and are grateful for their connection. Acknowledge them. Be inspired. Grow.

We’re a shield lock, iron sharpens irons… get after it, gents! 


  • Othellooo

Tater Tot led us in a closing prayer, thank you, brother! 

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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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