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.
WARM-UP
Jog one lap with high knees, butt kicks, skipping, side shuffle, etc.
PRE-THING
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
THE THING
3 rounds of 5×1 minute AMRAP of the following exercises. Rest 12 seconds between exercises and 1 minute between rounds.
Exercises:
Hand release push ups
Full sit ups
Planks to Push-ups
Air Squats
Burpees
OMAHA
Mary
Tabata workout
20 seconds work/10 seconds rest
Alternate Hollow Hold and Plank
Name-O-Rama
Announcements:
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.
Prayers:
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
COT:
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.
