January 10, 2023

Cornhusker Handicap

Q: Black Lung

Count: 21

PAX: Gunner, E-85, Rancid, Rail Runner, Doll Face, Rocket, Stapler,  Black Jack, Bobsled, Good Lookin, Snowman, Sandy Cheeks, Beeps, Stitches, Animal, Hu-Hot, Caruso, Woody, Joe Buck, Black Lung. 

FNG: John EH’d by E85 was given the name Milk-Stache for growing up on a dairy farm in CO. 

7:00 am: Welcome!

F3 – Fitness, Fellowship and Faith

It is the mission of F3 to plant, grow and serve small workout groups for the re-invigoration of male community leadership.

5 Core Principles. 

Disclaimer: Black Lung is no professional – An exercise enthusiast at best. 


Jog one lap with high knees, butt kicks, skipping, side shuffle, etc. 


Tabata workout 

20 seconds work/10 seconds rest

Round 1-4: SSH

Round 5-8: Jumping Lunges 

Round 9-12: Hollow Hold

Round 13-16: Jump Squats


3 rounds of 5×1 minute AMRAP of the following exercises. Rest 12 seconds between exercises and 1 minute between rounds.


Hand release push ups

Full sit ups

Planks to Push-ups

Air Squats




Tabata workout 

20 seconds work/10 seconds rest

Alternate Hollow Hold and Plank



Good Lookin has his VQ at Beverly Hills Jan 11th.

Rocket VQ coming up at Futurama 

Heartland Hope Food Bank event on Feb 11th.

CSAUP is Jan 28th. Look out for the sign up. 


Stapler’s uncle had a stroke. He is going through rehab at Madonna currently. 

Pitstop’s wife Lindsay could use continued prayers 

Continued prayers for Tincup handling is cancer treatments 

Dillion Pray for new friend/acquaintance of Rancid named Dillon


Famed college football coach Lou Holtz would tell his players that if they were going to achieve a goal they had to to ask themselves 25 times a day “What’s Important Now?” In order to WIN you have to do what’s important now. As many are pursuing new goals at the beginning of the year, remember to ask yourself “What’s Important Now” as you make make decision throughout the day. 

F3Omaha - 4341 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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