Tuesday, April 27, 2021 | Cornhusker Handicap | Stinson Park AO | 5:30A | Clear, Perfect 64 degrees
PAX: Slow Pitch, Buns Of Steel, Frosty, Dome, Khakis, Polaroid, Stitches, Vandelay, Gunner, Sister Act, Grillz, Tater Tot, Bovine, Two-Step, Cyclone, TC, Icy Hot, Honey Stinger, Tonight Show, and Wait Time.
QIC: Wait Time

YHC welcomed the PAX to Cornhusker Handicap. The workout was the opportunity to celebrate two important milestones in F3Omaha lore. Five years ago this week, the Greensboro > Omaha shovel flag traveled 1,200 miles and cut through Nebraska soil for the very first time…(F3Nation subsequently sent a nasty-gram to YHC…”Who is this guy?” but that is a story for another day). Good things happen to those who WAIT (pun intended). We did not officially kick-off F3Omaha for two more years. And we waited an additional year for one very good thing to happen – our HIGH IMPACT MAN – Slow Pitch posted as an FNG on April 27, 2019. Today, we celebrate Slow Pitch.

After sharing the mission statement, principles, and disclaimer (including YHC reminding the PAX that I am not your friend for the next 45 minutes).

PAX moseyed to the grassy area west of the Pacific Life Parking Garage for Warm-A-Rama.

SSH x 20 IC | Chinooks x 20 IC | Sun Gods x 20 IC | Cherry Pickers x 15 IC | Big Ones x 20 IC | Silent SSH x 15 IC…we almost held our cadence together but ultimately did five burpees together.

Moseyed across the bridge to the softball field parking lot for the PRE-THANG.


Plank x 30 IC | Chilcutt x 30 IC | Merkins x 10 | Amazing Spiderman x 10 IC (right) | Merkins x 10 | Plank x 30 IC | Chilcutt x 30 IC | Merkins x 10 | Amazing Spiderman x 10 IC (right) | Merkins x 10

PAX moseyed to west side of baseball fields to bottom of Heartbreak Hill. This area of AO has a lot fond and dark memories. Ethanol made a practice of using this hill whenever that Redwood Q’d.


The PAX paired up for a two-man grinder at Heartbreak Hill. As a tribute to our HIM Slow Pitch, our exercises used the acronym S.L.O.W. P.I.T.C.H. Partner A started the exercise while Partner B climbed the hill. All reps were single count and cumulative.

Shoulder Taps x 50
LBC x 100
Overhead Clap x 50
Werkins x 100

Plank Jacks x 50
Imperial Walker x 100
Turkish Get-ups x 50
Copperhead Squats x 100
Hand Release Merkins x 50

Omaha was called during Copperhead Squats. We could not end without fully spelling SLOW PITCH, so YHC led the PAX in 15 Hand Release Merkins before we moseyed to the shovel flag.

Marge and Homer | Big Boy Sit-ups x 15 | American Hammer (Rancid Style) x 20 IC

F3Foundation Family Event. Honey Stinger shared that we will be having a family-friendly F3Foundation Event at Stinson Park on Friday, June 11. More details to follow.
RESPECT Pop-up. Vandelay is leading a RESPECT Pop-up this Thursday at 5:30a at Regency Mall (Paradise Cafe). Workout open to RESPECT PAX and anyone who EH’s a RESPECT FNG.
Heartland Hope Volunteer Event. F3Omaha has a volunteer opportunity at Heartland Hope. See Wentworth for details and check out ThirdF Slack Channel.
T-CLAPS for F3OMAHA CONVERGENCE. Special recognition for Gunner and Tater Tot after a successful Third Anniversary Event.

Girl Dad. Prayers for Girl Dad’s Daughter.
Injured PAX. Prayers for healing of injured PAX.

It was an honor to recognize Slow Pitch. This High Impact Man has been an important leader in our group for the past two years. When I had the opportunity to celebrate his second anniversary, I thought of this George Bernard Shaw quote:

This is the true joy in life, the being used for a purpose recognized by yourself as a mighty one; the being thoroughly worn out before you are thrown on the scrap heap;” Slow Pitch always gives it his all. He finishes a Pre-Run and appears to need CPR, he double Murphs, he gives maximum effort every time he posts.

the being a force of Nature” We see the joy that Slow Pitch brings to everything F3. Name-A-Rama will never be the same. Just sharing his name is an act of enthusiasm that brings light to all of us in the gloom.

instead of a feverish selfish little clod of ailments and grievances complaining that the world will not devote itself to making you happy” Slow Pitch always has his eye on the six. No matter how he feels – any desire to be up-front and conquer a tough workout is surrendered to his desire to support the Six. He truly embodies “leave no man behind.” It is never about him.

We ended on a knee in prayer.

Grace & Peace,

Wait Time

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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.

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