Tuesday, June 15th // Cornhusker Handicap AO // Stinson Park, Omaha, NE // 60 degrees, 80% humidity and an amazing sunrise

PAX (22): Spreadsheet, Othello, Polaroid, Ruckspin, Dome, Bovine, Lansbury, E85, Toadstool, Sister Act, Doll face, Hipster, Half Pipe, Frosty, Demogorgon, American Picker, LAX (FNG), Buns of Steel, Vintage, Two step, Stitches, Betamax

Q: BetaMax

Warm o rama at the stage

SSH IC x 20

Tappy Taps IC x 20

Big Ones IC x 20

Huffy 10 speeds IC x 15

Pre Thang 1 – Group Test

Mosey to obelisk

Line up in two lines facing each other

One side holds a plank while the other does 1 merkin

Other side holds a plank while the other side does 1 merkin

Increase + 1 until 12 merkins

*Basically, a REALLY long plank with 78 merkins sprinkled in

Pre Thang 2 – Individual test

Mosey to the gazebo

All PAX jumped up to grab the gazebo to see who could hang for the longest.  Two step beat the previous record and held on for 2:03 and could have held on longer but he knew we were bored.  Doll Face came in second.  Nicely done!

The Thang – Station based partner grinder

Mosey to Inner Rail garage to visit BetaMax’s treasure chest (trunk of his car)

BetaMax handed out equipment to half the PAX consisting of kettlebells, dumbbells, elastic bands, coupons, GoRuck sandbags, tires, etc.  and the PAX carried them to the appropriate cones setup near the brand new workout equipment area of Stinson Park.

The PAX partnered up and one partner did a station while the other ran to the stairs on inner rail and back.  BetaMax’s stereo was blasting loud as usual but the timer told everyone to rotate every two minutes and 15 seconds.

  • Back extension machine
  • Pull ups / hangs
  • Step ups
  • Air squats with 60lb sandbag
  • Kettle bell swings
  • Blockees
  • Tire throws
  • Kettlebell Swings
  • Shoulder Press w/coupon
  • Bicep Curls
  • Big boys on machine

Omaha was called at 6:04 and we moseyed to the grassy area in front of Genesis


  • Flutter kicks IC x 20
  • LBC’s IC x 20
  • Box cutters IC x 20
  • Plank 30 seconds
  • Left arm 10 seconds
  • Right arm 10 seconds

Moseyed to shovel flag

Name o rama, naming a FNG, announcements prayers and COT

Our new FNG is a former Lacross player and earned the name of LAX.  Welcome!


  • We have 2.0 workouts coming up this Saturday, so check the schedule and bring your kiddos.
  • We have an opportunity to do some 2nd F with Northstar on Friday, so check Slack for details


  • Hipster’s friend Marylin
  • Two steps friend
  • Frosty’s friend and Touché’s mentee recently passes away
  • Heart surgery for Cassidy


People often work harder on their careers than on themselves.  Strive to accelerate in all areas of your life.  Tangible examples were shared.

F3Omaha - 2100 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