Date: 04.18.2023
AO: Cornhusker Handicap

Pax: Frosty (Respect!), Flowers, Black Jack, Merch, Doll Face(Respect!), Gunner(Respect!), Beeps, Touche, Stitches, Bosley, Rocket, Sister Act, Demagorgan, Snowman, Polaroid, Sandy cheeks, Cyclone(Respect!, Respect!), Grease Fire, Bloodshot, Caruso(Respect! Respect!), Stapler, Ditty, Tonight Show

QIC: Tonight Show

Conditions: 45 degrees, slight breeze 7mph out of the East. Overall a lovely morning.

YHC greeted 22 pax as they slowly congregated in the gloom. YHC really enjoyed the opportunity to see several pax he hasn’t seen previously or those I haven’t seen for a long time. The size of F3 is both a blessing and a curse. I would encourage everyone to get out to other AO and meet the amazing men that make up the pax of this great thing called F3 Omaha.

The mission, credo, 5 core principles, and disclaimer were all delivered. With that pax began a mosey around the long side of the loop to the obelisk.


  • Side straddle hop * 20 IC
  • Tappy Taps * 20 IC
  • Windmills * 20 IC

After WaR the pax continued a mosey around the loop to the stage for a pre-thang of batwings.  YHC was feeling really good after one full round and so the pax immediately launched into round 2.

  • sun-gods forward/reverse * 10 IC
  • seal claps * 10 IC
  • overhead claps * 10 IC
  • cherry pickers * 10 IC
  • Take it from the top

The Thang:

Pax moseyed back on the short loop to the benches under the pavilion and paired up for BLIMPS. 1 partner ran to the light post across the green opposite the pavilion and back. While running the other partner performed exercises. When the partner returned they flap-jacked and accumulated reps until the maximum number was reached.

  • Burpees * 25
  • Lunges * 50
  • Incline Merkins * 100
  • Merkins * 150
  • Plank jacks * 200 Civilian counts
  • Squats * 300

All pax made it to the squats and some completed it before Omaha! was called.  

The pax stepped over to the spongy playground mat for some mary.


  • LBCs
  • Cindy Crawfords
  • Heels to Heaven
  • American Hammers


YHC has been excited to share this quote and COT with the pax and this was a great opportunity to do it. 

“You just listen to your gut, okay? And on your way down to your gut, check in with your heart. Between those two things, they’ll let you know what’s what. They make good harmony, like two-thirds of Bone Thugs-N-Harmony, you know what I mean?” – Ted Lasso

I love Ted Lasso! This show is a show about sad clown syndrome, fellowship, leadership, and all of the things that F3 exists to solve and what makes F3 great. Ted Lasso has a coach’s room right next to the player’s locker room. His locker room is made up of his confidants. The people he holds close and whose opinions he values. They remind me a lot of F3’s shield locks. So who is in your locker room? Who do you ask to help with your game plan? Wo do you look to when the game plan has to be adjusted because of the circumstances of life’s game?

Your gut and your heart (and I would add, your head please!) can make for a great harmony but I would also encourage you to talk to your support staff as well. And please, be a good support staff member also!


There are lots of opportunities to serve this week, especially with the upcoming 5-year anniversary. Check slack under all 3 F’s to see how you can participate.

Swiper family

Always proud to be part of this group

Tonight Show

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