AO:  Cornhusker Handicap 

Date: March 30, 2021  5:30 AM

Conditions: 25 F @ 5:30, Cloudy Skies

Q: Waterboy 

PAX:  Uhaul, Porta-a-John, Buns of Steal, TC, LPC, Gunnar, E85, Toto, Jeeves, Sportiva, Waterboy.  

I arrived about 15 minutes prior to the start. Saw a few HIM running.  Placed some cones for the Thing. 

I recited the mission:

The Mission of F3 is to plant, grow, and serve small men’s workout groups for the invigoration of male community leadership.

5 Core Principles: 1) It’s free; 2) open to all men; 3) always held outdoors; 4) peer led in a rotating fashion; and 5) ends in a circle of trust.  

I assured all that I am not a professional at this so please modify as necessary. 


Mosey – ¼ mile – Around the Stinson Park Oval

Stretch – The PAX stretched under the obelisk. Yes it is an Obelisk, not a tower.  Towers have people in them. Obelisks are monuments. 

  • Side Straddle Hop – 20
  • Tappy taps – 10
  • Big Ones – 10
  • Cherry Pickers – 15
  • Big Arm Circles – 10
  • Merkins – 15
  • Mountain climbers – 15
  • Goof balls – 15


  • We moseyed over to the Stage and broke into pairs.  One partner did 10 modified “Rolling alarm clocks, while the other partner did Donkey Kicks or Balls to the Wall. Alternatining. 4 rounds. 

The Thing

  • We numbered off into fours.  Group one was the push group. 

Group 1

  • Merkins – 20
  • Monkey Humpers – 20
  • Burpees – 5


Group 2

  • H.R. Merkins – 20
  • Bonnie Blairs – 20
  • Burpees – 5
  • LBCs until Push

Group 3

  • Diamond Merkins – 20
  • Squats – 20
  • Burpees – 5
  • Big Boys until Push

Group 4

  • Carolina Dry Dock – 20
  • Bobby Hurley- 20
  • Burpees – 5
  • Hill Billys until Push


  • 30 American Hammers   


  • One of my favorite subjects is human evolution and the development of human culture. I want to understand how we as humans evolved as a species because it helps me understand why humans do the things they do.
  • I just finished a book called Excersied by Daniel Lieberman. The main question of the book is “If exercise is so good for you why do so many of us dislike it and avoid it?.”
  • Exercise is not something that we as humans evolved to do. We didn’t evolve to wake up at 5 am run around for an hour doing jumping jacks and pushups, to then go sit and stare at the computer for 8 hours.
  • We evolved to be hunters and gathers. Men evolved to go out into the bush and hunt for 4-5 hours at a time. There was no need to exert ourselves more than we already needed to in order to survive.
  • Going to workout requires us to overcome our natural instincts to not exert ourselves. And that natural instinct makes it really hard for us to propel ourselves to work out.
  • So there should be no shame in not wanting to workout. There should be no judgement in not wanting to get out of bed, or not getting out of bed. What we are doing here every morning goes against what we as humans are hardwired to do. Even through we all feel great right now.
  • So how do we make it easier for ourselves to workout? By doing exactly what we do here at F3 every morning. We make working out a social event and we make it fun. We come here to see each other, to talk and to do crazy workouts that hopefully have fun. And by that we actually work harder, and it makes working out easier.
  • So keep coming out, keep bringing new guys out. Let’s grow this community. Let’s be supportive to those guys who have a hard time getting out here. And most importantly let’s have fun doing it.
F3Omaha - 2100 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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