July 9, 2019/Aksarben Village/73 degrees and wet

PAX: Lucky Charms, The Plague, No Doze, Clorox (FNG), Folsom, TC, Polaroid, Caesar, Twin Peaks, Dufresne, Arm Bar, Bubbles, Tater Tot, Stella, Biggie Smalls, Picabo, Brazilian, Ponzi, OMT, Flo, Safe Ride, Bloodshot, Honey Stinger, Crawl, Jean Claude (FNG), Squidward, and

Q: Toadstool (VQ)

Toadstool welcomed 26 PAX (including two FNGs) to the Cornhusker HC. Gave the mission statement, disclaimer, and the Credo. Ominous thunderclaps ensued….

PAX performed a mosey around the tower and circled up for warm-a-rama.


 Side Straddle Hop 20 IC
 Sun Gods 15 IC (forward and backward)
 Tappy taps 20 IC
 Windmills 20 IC


Toadstool took the PAX on a leisurely Indian Run around Aksarben as the rain began to pour.  Puddles everywhere.


The PAX split into five groups to complete the following, with the groups continuing the exercise until the push group (runners) arrive:

Station 1: Ups and Downs

 20 Pull-ups followed by plank position

Station 2:  Abs

-20 LBCs (IC)

-20 Big Boy Sit-Ups

-20 Flutter Kicks (IC)

-Rinse and Repeat 

Station 3: Hill

-Run backwards uphill / 10 incline Merkins against wall at top

-Lunge uphill / 10 incline Merkins against wall at top

Bearcrawl uphill / 10 incline Merkins against wall at top

-Rinse and Repeat

Station 4:  Arms and Legs

-10 R. Step Ups / 10 L. Step Ups (IC)

-20 Derkins

-20 Squats

-10 Burpees

-Rinse and Repeat

Station 5: Push Group

-Run around perimeter once and then relieve Station1

The mumble chatter was substantially diminished once the torrential downpour started.  Some of the PAX mused about getting struck by lighting or otherwise washed out of Stinson Park.


 Freddy Mercury 15 IC
 Alphabet (ABCs) (Led by Brazilian)
 American Hammers 20 IC (Led by Honey Stinger)


 COT – “Do something every day that you don’t want to do. This is the golden rule for acquiring the habit of doing your duty without pain.”  Mark Twain
 He wrapped up the COT by challenging the PAX to get out of their comfort zone.  The only way to grow in our careers and personal relationships is to do the hard stuff.
 Prayers for Wario’s son and for Clorox and his familythis week.
 The Plague closed out in prayer
 Coffeteria/3rdF at Starbucks

F3Omaha - 4302 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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