6/22//2021 Cornhusker Handicap

“Hit an in the park homerun”


AO: Cornhusker Handicap

Q: Nugent

Temp: 70 degrees. Beautiful, damp (because of the sprinklers) morning

PAX: 19 –  Othello, Doll Face, Skyhawk, Stitches, Grease Fire, Frosty, Spreadsheet, American Picker, Gunnar, E-85, Bovine, Buns of Steel, Biff, FNG Barista, Polaroid, U-haul, 2-step, Dome, Nugent

Opener: Nugent presented the 3 F’s, the mission statement, the five core principles, and the disclaimer as follows:

F3 stand for 3 important F’s:● Fitness● Fellowship● Faith


Our mission statement is:

To plant, grow, and serve small workouts groups for the invigoration of male community leadership

We strive off 5 core principles:● Always Free● Open to all men● Always held outdoors● Led in a rotating fashion● End in a rotation fashion

Disclaimer: **Even though I somehow used to be, I no longer am a fitness professional, please modify however you may need to**

Warm – A – Rama: 6 lines facing toward the stage at Stinson park. Active, calisthenic warm up● High Knees● Butt Kicks● Side Shuffles● Toe Touches● Frankensteins● Side Straddle Hops● Cherry Pickers

Pre-Thang:● 3 sets of line sprints with 5 monkey humpers once you reach the cones. Baseball players condition and this is part of it.

The Thang:

Number off in groups of 4. There will be 4 “bases” with exercises. 

Location 1 (1st Base):● Reverse Alternating lunges – this is used to work on scooping and stretching for the ball at 1st base● Squat Jumps – this trains the ability to jump for an errant throw

​**Rinse and Repeat**

Location 2 (2nd Base):● Mountain Climbers – this trains diving and laying out for a ball● Side to Side cone shuffles – this trains fielding a ball to each side o the body

**Rinse and Repeat**

Location 3 (3rd Basee):● Side Straddle Hops – this trains another way to jump for the ball● Merkins – this trains once you make a diving play you can get up and throw him out

**Rinse and Repeat**

Location 4 (Home Plate) The push group:● 20x Dips – strong triceps help closeline runners at home plate● 20x Big Boys – trains getting up off the ground once you get ran over at the plate

**Rinse and Repeat**


Post Thang:● 2x Front plank on elbow – 30 second hold and 45 second hold● 2x – 20 – LBC’s● 1x – American Hammers rancid style

Number off: 19 PAX total

Name – A – Rama

Announcements:● Queen service is going on


None mentioned



Thank you all for coming and my COT is short. With all of the craziness in our lives and world today we don’t slow down enough to appreciate what we have. Or to thank the lord for the opportunities we are blessed with. With moving into a new house, finishing the flip house, and other crazy things in my life I almost called 2-step and told him I couldn’t Q this morning. Reason being, I was “too busy”. Then I stopped to think about how much of a great opportunity this is to be able to Q a workout with PAX from Omaha and be surrounded by HIM’s that make everyone better. A group where we can build each other up, strengthen each other, all while working on our fitness and mental health. That’s freaking cool. So thank you again for letting me Q and lead you this morning, and I challenge each and every one of you to step back each day and be appreciative for what you have and have been blessed with, and hopefully you can strive off of that. 

I, Nugent led us in Closing Prayer

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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