Cornhusker Handicap AO | Stinson Park | 6750 Mercy Road

PAX: The Plague, Bluegrass, Wait Time, Brazilian, Bubba Gump, Placebo, Truss, Waffle House, Big One, Folsom, Lowman, Borland (Happy Birthday!), Tater Tot, Pablo

Q: Ponzi

Weather: 53 degrees with a light, occasional drizzle, not enough to keep Brazilian in his fartsack

15-ish PAX (Had a few late arrivals. Ponzi has zero tolerance for tardiness and made everyone suffer as a result. Punctuality has often been noted as his number 1 trait) were welcomed to the Cornhusker Handicap, core principles and disclaimer were given, followed by a short mosey to Center Stage.


SSH x20 IC

*Ponzi noted Warm-A-Ramas can get a little boring so “Fire Drill!” would be added to this morning’s warm-up. Anytime the words “Fire Drill” were heard, the PAX had to stop, drop, roll left, merkin, roll right, merkin, back up. All PAX were encouraged to interrupt at any point to call “Fire Drill!” during the morning but no one took the bait.

Flying Sun Gods Sobriety Style x10 IC, switch feet and reverse directions x10 IC with a “FIRE DRILL!” in the middle

Imperial Squat Walker x15 IC

Hillbillies x10 IC


Extended Warm-A-Rama:

Al Gore’s Howling Monkeys- Everyone hold Al Gore pose, Q starts w/ 5 monkey humpers OYO, then next guy does 5 monkey humpers, etc. Goes in domino fashion around circle while everyone else holds Al Gore position.

  • Same format but PAX dropped to plank position while each guy performed 5 merkins around the circle.

Ended with another…FIRE DRILL!!

PAX formed 2 lines for a Black Snake Indian Run to The Thang. PAX really stretched the AO today and crossed over Little Papillion Creek for The Thang.

The Thang:

The PAX performed exercises as a group. At the end of each exercise one group ran to the end of the bridge (which Ponzi has now dubbed “Crybaby Bridge”), performed a burpee, and ran back while the rest of the PAX performed a cardio-type exercise together until they returned.


  • 20 Derkins
    • Bobby Hurleys while other group runs
  • 25 Dips
    • Bobby Hurleys while other group runs
  • 25  Elevated Carolina Dry Docks
    • Jump-Ups/Iron Mikes while other group runs
    • Ponzi informed PAX their shoulders had been looking soft and weak so out of concern for the F3 brethren, shoulder exercises were included in today’s beatdown
  • 25 Cherry Pickers IC
    • Jump-Ups/Iron Mikes while other group runs
  • 20 Incline Merkins
    • Plank Jacks while other group runs

AB BREAK!!! — 15 big boys. 15 gas pumps IC. 15 LBCs IC


  • 30 squats w/ overhead claps
    • Plank Jacks while other group runs


  • 25 Monkey Humpers
    • Burpees while other group runs


  • 10 Lunges IC
    • Burpees while other group runs



  • 15 Werkins
    • Rocky Balboas (Toe taps) while other group runs – Ponzi attempted to sing a beautiful rendition of the Rocky theme song that was swiftly and rudely rejected by The Plague and Lowman.



  • 20 Smurf Jacks IC
    • Rocky Balboas (Toe taps) while other group runs


Black Snake Indian Run back to the playground for…

6 MoM:

Crunchy Frog x20 IC

Reverse Crunch x15 IC

Heel Taps x15 IC

American Hammer x30 IC

Circle of Trust:

  • Announcements:
    • Bluegrass reminded us about The Horsetrack on Thursday night at 6pm at Stinson Park followed by the 2nd F at Dudley’s Tavern at 6:45pm! Rumor has it Specimen is paying for everyone’s dinner that night!
    • At The Murph on Monday, Placebo encouraged the PAX to remember F3 is also for the guys who have already joined and are part of this group. And if you notice a PAX hasn’t been in a while or you think of them, to send a text or call or message of encouragement. Basically, to remember to keep an eye out for sad clowns in our own midst.
    • Wait Time told us today he thought of someone and reached out to them on Monday. They were struggling and he wanted to remind the group of Placebo’s Murph message and to look to encourage any of our brothers we haven’t seen or who we might be thinking of. Don’t be afraid to reach out and see how they’re doing! We are all here for each other.
      • Remember the Nation’s Credo: “Leave no man behind, but leave no man where you find him.”
  • Name-o-Rama
  • The Plague took us out with a prayer.
  • Coffeeteria at Starbucks afterward was a good time as usual! 

Thanks as always to the PAX for trying out the crazy ideas that come to my mind. I always enjoy a good beatdown with you weirdos!




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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