July 2, 2019 | AO – Cornhusker Handicap | Stinson Park | 82°

PAX: Bubbles, Honey Stinger, Folsom, Picabo, Smashmouth, Arm Bar (FNG), Countdown, Biggie Smalls, Polaroid, Stella, Bloodshot, Crawl, Brazilian, Huffy, Twin Peaks, Dufresne, Selleck, Khakis, No Doze, Toadstool, Wario (FNG), The Plague, Safe Ride, Lucky Charms

Q: The Plague & Lucky Charms (VQ)

Lucky Charms welcomed 24 PAX (including two FNGs) to the Cornhusker HC. Reminded PAX that he and The Plague are not professionals and to modify exercises as needed. Mission of F3 to plant, serve and grow small workout groups for the invigoration of male community leadership. Stated the principles of F3 are that they are free, open to all men, held outdoors, peer led on a rotating basis and of course end in a COT.

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


  • Seal Jacks 20 IC
  • Tappy taps 12 IC
  • Windmills 10 IC
  • Nancy kerrigans 10 IC forward, switch leg and 10 IC backward


Lucky Charms introduced the PAX to Flying Merkins – 10 Merkins followed by 10-second superman, rinse and repeat two more times. It’s worth noting the VQ started these off by saying Merkins IC, but then counting on the down. The issue was identified and resolved before proceeding.

The Plague then led the PAX in some Happy Jacks – 5 SSH then two Jump Tucks – Repeat 4X


PAX split into two groups to complete the following, with the Bermuda Triangle being the push group.

Bermuda Triangle – 3 markers 30yds apart in a triangle. PAX performed one burpee at first cone and bear crawl to second cone, two burpees and bear crawl to third cone, three burpees and bear crawl back to first cone. Repeated three times

Charles Bronson – 50 SSH, sprint to second cone, army crawl to third cone, mosey back to start, 50 Merkins, rinse and repeat, 50 burpees, rinse and repeat, 50 LBCs, rinse and repeat, 50 Jump Tucks rinse and repeat

The mumble chatter was minimal as the PAX tried to dry the sweat from their eyes & cursed Lucky Charms for making them think a pot of gold was anywhere in their near future.


  • Leg raises 15 IC
  • Gas Pumpers 15 IC
  • American Hammers 41 IC (Led by No Doz, former AH champ)


  • Announcements/Prayers
    • July 4 CSAUP at The Oracle. 5:30 and 7:00 a.m. are the two official times
    • July 20 new AO at Halleck Park. EH Papillion contacts, but don’t show up because you can’t handle it
    • Prayers are requested for Vandalay and his family, No Doz’s father, Big One’s wife, Wario’s (FNG) son.
  • COT
    • In the spirit of the 4th of July week, Lucky Charms shared some thoughts on celebrating our freedoms, specifically our freedom of identity. He challenged the PAX to be individuals and enjoy not being held back or weighted down the expectations of the someone or something we think others want us to be. He shared a quote from Marianne Williamson:
      • “Your playing small does not serve the world. There is nothing enlightened about shrinking so that other people won’t feel insecure around you. We were born to make manifest the glory of God that is within us. It’s not just in some of us; it’s in everyone. And as we let our own light shine, we unconsciously give other people permission to do the same.”
    • He wrapped up the COT by challenging the PAX to be intentional with their leadership this week, especially in making sure we are examples of being our true selves in hopes that we lead and inspire others around us to do the same. Be free and an individual as a way of strengthening the groups we are in.
  • TAPS/Prayer
    • Lucky Charms closed out in prayer
  • Coffeteria/3rdF at Starbucks


Lucky Charms

F3Omaha - 4303 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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