Cornhusker Handicap Backblast: Saddle Up

April 12, 2022 | Stinson Park | AO – Cornhusker Handicap | 

PAX (16): Beeps, E-85, Buns of Steel, Dollface, Davinci, Bovine, U-Haul, Othello, Bubbles, Grillz, Ponzi, Polaroid, Black Jack, Stitches, Gunner, The Plague

QIC: The Plague

This is F3 – Fitness, Fellowship and Faith. F3 is a national 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.


PAX moseyed a lap around the park then middle of the field for warm-a-rama

  • SSH 15 IC
  • Imperial walkers 15 IC
  • High Knees 15 IC
  • Mountain Climbers 15 IC

Pre-Thang:  Release the Kraken

PAX partnered up and completed the following exercises together

  • 1 partner does 5 Kraken Burpees then bearcrawl down and back while the other partner does AMRAP Jump SQUATS. 
  • Switch and repeat 

Thang: Coming Around the Bend

PAX ran to various locations around the AO and stopped to complete the following exercises

  • Round 1:
    • Box Jumps & Bonnie Blairs – 5, 10, 15
  • Round 2
    • Australian MC & Chicken Peckers – 5, 10, 15
  • Round 3
    • One partner runs to the top of the parking garage and does 10 burpees then returns, while other partner does AMRAP Chillcut Pickle Pushers
    • Switch and repeat

PAX then moseyed to the shovel flags for American Hammers Rancid Style

Circle of Trust:

  • Prayers:
    • Injured PAX, 2.0s and Ms with health conditions/issues
  • Announcements:
    • 4/19-4/22 – Shovel Flag passes
      • Trident, Danger Zone, Brickyard, The Farm
    • 4/23 – 4-Year F3Omaha Anniversary
    • 5/21 – F3 Omaha Foundation Brick Builder Event
  • CoT
    • The Plague shared about the feelings wheel
      • YHC has recognized the importance of reflecting and examining my feelings to better understand the root of the feeling/emotion I may be experiencing in any given moment. I get angry, annoyed, judgmental, and frustrated a lot. I realize the root of those feelings are often shame, guilt, or fear. I feel inadequate when others around me are doing things that are cooler, better, bigger, or more impactful. Rather than being happy for them I find myself being jealous, angry and judgmental. How stupid is this? Can’t I just be happy for other people? The answer is yes, yes I can but I need to reflect often on my thoughts, feelings, and actions so I can become more self aware
      • Easter is this Sunday – this event is very significant because Jesus conquering death and fulfilling God’s plan for His life to save us from our sin means that you are enough just as you are. If you’re avoiding God, Church, or religion, make sure you’re not letting someone else’s behavior or interpretation of God/Jesus be what’s getting in the way between you and God. Your relationships with God is about you, not about other people. Take a step toward God this year and learn about why Easter is the gamechanger.
      • Thank you for loving me and letting me be myself – I’m forever grateful for this space to rant and not be judged and to work through the challenges in life alongside my F3 Brothers.
  • U-Haul closed in prayer


The Plague

Fomaha - 3408 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