May 4, 2021|Stinson Park | AO – Cornhusker Handicap | 50° 

PAX (14): Gunner, Polaroid, Dome, E-85, Port-a-John, Buns of Steele, Bovine, American Picker, Khakis (R), Icy Hot, Demogorgon, Stitches, Two-Step, The Plague

Q: The Plague 

The Plague sent out a pre-blast encouraging PAX to come out for Jedi Training. Little did the PAX know, The Plague has very little Star Wars knowledge and had plans to simply combine difficult exercises that would be good for any type of warrior training.

The Plague welcomed the PAX to a beautiful morning at Cornhusker Handicap. The PAX were greeted with a typical Plague playlist including techno, hip-hop, pop, and many other genres. Their hips were shaking, especially Polaroid who loves EDM tracks. Polaroid yelled, “Let’s get this party started” and the beatdown commenced.


This is F3 – Fitness, Fellowship and Faith. F3 is an international network of free, peer-led workouts for men. Our mission is to plant, grow and serve small workout groups for men for the invigoration of male community leadership.
Core principles:

  1. Are free of charge
  2. Are open to all men
  3. Are held outdoors, rain or shine, heat or cold
  4. Are led by men who participate in the workout in a rotating fashion, with no training or certification necessary
  5. End with a Circle of Trust

Disclaimer: The Plague is not a professional – PAX need to modify as necessary.

Warm-A-Rama

PAX moseyed one lap around the park and stopped at the stage for warm-a-rama

  • SSH 20 IC
  • Imperial Walkers 20 IC
  • Tie Fighters – 20 IC (10 each direction)
  • Tappy Taps 15 IC
  • Jump Tucks – 10 on up

Pre-THANG – The Jedi

PAX started their Jedi Training with some moves

  • Lunges – 20 IC
  • Cross Chops with Light Saber – 20 on down
  • Side Lunges – 20 on down
  • High Knees – 20 IC
  • Plank Jacks – 20 IC
  • E2K – 20 IC

THA-THANG: Crazy 8’s
PAX paired up and worked their way around the following stations. Each stage has two exercises – PAX complete 8s and then move to the next station

Station 1 – Top Stage

  • Bonnie Blair’s – 7, 6, 5, 4, 3, 2, 1
  • Bobby Hurley’s – 1, 2, 3, 4, 5, 6, 7

Station 2 – Tower

  • Australian Mountain Climbers IC – 7, 6, 5, 4, 3, 2, 1
  • Chicken Peckers IC – 1, 2, 3, 4, 5, 6, 7

Station 3 – Pavilion

  • Pull-ups – 7, 6, 5, 4, 3, 2, 1
  • Hand Release Merkins – 1, 2, 3, 4, 5, 6, 7

Station 4 – Playground

  • Catalina Wine Mixers IC – 7, 6, 5, 4, 3, 2, 1
  • Groiners – 1, 2, 3, 4, 5, 6, 7

Station 5 – Bottom Stage

  • Muscle ups – 7, 6, 5, 4, 3, 2, 1
  • Bro-pees – 1, 2, 3, 4, 5, 6, 7

The Plague called Omaha and the PAX moseyed back to shovel flags for Mary

6MoM

  • Shakira’s – 20 IC
  • Peter Parkers – 20 IC
  • Big Boy Sit-ups – 20 on up
  • American Hammers – 14 IC Rancid Style

Announcements

  • 5/7 – First Friday Lunch at Inner Rail this Friday
  • 5/8 – Heartland Hope Third F opportunity – reach out to Wentworth
  • 5/8 – 2.0 Workout this Saturday 0700 at Aldrich – all other workouts remain active
  • 6/12 – F3 Foundation Event

CoT

  • The Plague shared a story about acceptance and the lies we often believe that keep us from feeling accepted and thus prevent us from gaining the confidence needed to have the impact we’re built for
  • We all have those things we believe about ourselves that keep us stuck – whether it’s lust, looks, performance, productivity, or your past – none of those things should prevent you from becoming who God created you to be
  • God has the power to work through those challenges and help you overcome them so you can realize your true potential.
  • “My grace is sufficient for you, for my power is made perfect in weakness. Therefore, I will boast all the more gladly about my weaknesses, so that Christ’s power may rest on me. That is why, for Christ’s sake, I delight in weaknesses, in insults, in hardships, in persecutions, in difficulties. For when I am weak, then I am strong” – 2 Corinthians 12:9-10

Prayers

  • YHC led us out in prayer – Prayers for Demogorgon’s ex-wife battling MS, prayers for Khaki’s mom and her upcoming surgery, prayers for injured PAX, our Nation, our Community

AYE!

The Plague

F3Omaha - 1734 posts

Our mission is to plant, grow and serve small (free) workout groups for men for the invigoration of male community leadership.

Cornhusker Handicap

Leave a Reply