October 12, 2021//Stinson Park//AO-Cornhusker Handicap//46 degrees//

10 Pax: 2 Step, Bovine, Buns of Steel, Cyclone (Respect, Respect), Polaroid, Dome, Gunner, Stiches, Doll Face (Respect), and Folsom.

Q: Folsom

The PAX gathered at the Shovelflags, while Folsom welcomed the PAX with the mission statement, the 5 core principles, the F3 Moto, and a disclaimer that he was not a professional so the PAX could feel free to modify when necessary. Then he began the beatdown thusly:

Warm O’ Rama (7 minutes)

  • Mosey to Sonny’s Astroturf and string lights.
  • Copperhead Squats ICx15
  • Tappy Taps ICx10
  • Imperial Walkers ICx15

The Pre-Thang: Tabata (4 minutes)

Folsom led the PAX in a true Tabata beatdown. That means 20 seconds of exercise, followed by 10 seconds of rest, repeated 8 times for a total of 4 minutes. Exercises:

The Thang: World’s Longest Grinder (22 minutes) Folsom had the PAX count off into 4 and sent them off to the 3 stations described below. The 4th group stayed with the 1st group at the stairs. The other two groups ran to their stations. Just for the beginning, groups 1 and 4 performed 30 S, S, H’s to give the other groups time to get to their stations before the push came. Once the S, S, H’s were completed, group 1 ran to group 2 to push them to group 3, who then ran to push group 4, etc.  

  1. The Stairs:
    1. Box jump up the stairs
    1. At the top, Alternating Shoulder Taps x10IC
    1. Run down the stairs, Heels to Heaven x10IC
    1. Rinse and Repeat until Pushed
  2. The Pullup Pavilion:
    1. Burpee x1
    1. Chin Up x1
    1. Big Boys x7
    1. Rinse and Repeat until Pushed
  3. The Obelisk
    1. Balls to the Walls 30 Count
    1. Wall Sit 30 Count
    1. Shuffle around the obelisk
    1. Rinse and Repeat until Pushed

6 MoM (There was plenty of ab exercises sprinkled in the Thang so Folsom took mercy on the PAX and didn’t deliver his traditional 6 minutes.)

  • American Hammers, Rancid Style with 3 reps/PAX ICx30

Announcements/Prayer Requests: Continued prayers and support for Nugent’s family and friends. Humpday Happy Hour, Wednesday at Inner Rail at 5 p.m.

COT: Folsom warned the PAX that the bit of cold in the air this morning was a sign that winter is coming. Could be next week, but hopefully, it’s later rather than sooner. Either way, it will come. Folsom believes that most of the time posting at F3 is physically challenging. But in winter it becomes mentally challenging. Getting out of a warm fartsack at 5 when you can hear the wind howling, hear the snow pelting your window, and it’s sooooo dark out takes a real mental toughness. But just like always, you will be greeted by smiling HIM, and after taking that first step, you’ll be smiling too. Be mentally strong and keep posting all winter.

Aye- Folsom

F3Omaha - 2096 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