03.23.2021: Cornhusker Handicap

“You do not have to be good.”

A reconciliation of us being exactly where we are supposed to be.

Temp: 48°. Wet and Rainy. Though it did not rain until the end. 

Pax: 17 total. Othello, Doppler, Patton, Port-a-John, Frosty, Two Step, Spreadsheet, Nugent, Ponzi, Bubbles, Lucky Charms, Drone Strike, Blue Chip, Slow Pitch, Water Boy, Bovine. 

YHC/Q: U-Haul

[@5:30] 1-2min

The Opener: Present the 3 F’s of F3, state the mission statement of F3, the 5 core principles, and the disclaimer. No FNG’s. 


Mosey:We mosey’d to just outside the parking garage behind Inner Rail for Warm-a-rama. YHC is hoping that the PAX by this point knows that the first part of his Q’s will involve Mosey’s peppered throughout his Warm-a-rama.

Warm – a – rama: 5-6min

20 (IC) SSH  

12 (IC) Tater Taps, 

Mosey: We then mosey’d to the benches North of the Obelisk. 

15 (D) Derkins

15 (D) Dips

Mosey: We then mosey’d to the hill behind the stage.


Pre-Thang: 6-8 min. On the Hill south of the Stage. 

Pair up.

A person – Sprint up the hill, over the wall, 10 Jump Squats. 

B person – Alternate between 10 Goofballs, 10 Merkins, 10Groiners. 


The Thang: Mosey to parking garage directly east of the shovel flags. Push Group in the parking garage. 

15-20 min

It was at this point Drone Strike made sure that YHC knew that he usually likes him but not today. This was, as you know, music to his ears and heart. Once the six was in at the lowest level of the garage, YHC explained the Thang.

Break up into groups of 5. Go in order doing the exercises in sets of 20 until you are pushed. If you get cut off, next time you show up to that station pick up where you left off. Repeat once you hit the end of the list. 

Since group 1 was at the bottom and the push was at the top level, YHC asked the groups to do a specific number of SSH’s before they began the sheet as to allow for the time for other groups to get to their corresponding level. 

Level 1. (Do all in sets of 20): First time only start with 50 SSH.


– (D) Werkins,  

– (D) Ranger Merkins, 

– (D) Chuck Norris Merkins, 

– (D) Diamond Merkins, 

– (IC) Tempo Merkins.


Then Run up Backwards to next Level 2

Level 2. (sets of 25): First time only start with 30 SSH.


– (D) Carolina Dry Docks,  

– (IC) Sun Gods (reverse@    rep 12) 

– (IC) Alt. Shoulder taps

– (U) Air Presses

– (IC) Mahktar N’ Diayes


Then Run Backwards to Level 3

Level 3. (sets of 20): First time only start with 25 SSH.


– (IC) Heals to Heaven 

– (IC) Mountain Climbers

– (IC) Big Boys 

– (IC) Freddy Mercury’s 

– (IC) Plank Jacks


then Sprint to Level 4 / Roof Top. Eastern end.

Level 4. (sets of 20): 


– (D) Jump Squats 

– (IC) Monkey Humpers 

– (D) Lunges (10 each Leg)

– (D) Bobby Hurley’s 

– (IC) High Knees

Mosey to Push Station on the other side of the Roof top by the stairs to do 10 Burpees. Then head down the stairs for Level 1.

Omaha called @ 6:06a. Mosey’d back to Shovel Flags for Mary.

YHC was humbled to receive multiple threats throughout the Thang, such as Slow Pitch saying “You just made the list U-Haul.” Bubbles was also posted at the bottom level by the time our group got there hanging out with the Chest station at Level 1, guiding us through that particular pain station with verbal feedback as to what we got to look forward to after each set of Chest. 

It was around this point where YHC began to think that he had probably spaced out the stations a little too far apart, but at the same time…. NAH. It was hard and good. 

6MOM:[@ 6:08am]

15 – (O) Never Cross Dolly

On your 6 just like you’re going to do Dolly’s but your upper body is in the iron cross position the whole time doing Dolly’s. Only your 6 is touching the ground.

17 – (IC) American Hammers / Rancid Style


Lucky Charms – Hop-ellujah run to Kros Stain and last 2 weeks of Queen Service, 

Othello -reminder of the Sunday run 12 in 21 this week, 

Bubbles- Announcement that he and his wife were pregnant after a challenging few months.


Two Step – Prayer for justice for his friend Jeff,

Patton – Praying for him and at this moment a reminder of calm, patience and letting go.

Water boy – A close member of his just received word that she has breast cancer. 

COT: “Wild Geese”

“Thank you joining me today. My child. Prepared but not really. My M said something in the hospital to our crying child that I’ll always take with me ‘It’s terrible, but then it’s not.’

I wasn’t prepared for the wonder, awe, and unconditional love every second I see her. 

I also wasn’t prepared for the incredible shock to my schedule and all commitments I had previously made outside of my M and 2.0, I find myself falling off and falling hard. I don’t feel like the HIM I was building myself up to be. 

It’s at those time where my M, says to me a phrase that haunts me because I don’t want to hear it, but I know that it’s true. ‘You are exactly where you are supposed to be.’”

So now, I want to share with you words from Mary Oliver that have been on loop in my head since we left the hospital. 

You do not have to be good.

You do not have to walk on your knees

For a hundred miles through the desert, repenting.

You only have to let the soft animal of your body

love what it loves.

Tell me about despair, yours, and I will tell you mine.

Meanwhile the world goes on.

Meanwhile the sun and the clear pebbles of the rain

are moving across the landscapes,

over the prairies and the deep trees,

the mountains and the rivers.

Meanwhile the wild geese, high in the clean blue air,

are heading home again.

Whoever you are, no matter how lonely,

the world offers itself to your imagination,

calls to you like the wild geese, harsh and exciting —

over and over announcing your place

in the family of things.

– Mary Oliver

You are exactly where you are supposed to be. Aye. – U-Haul.

F3Omaha - 2251 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