It’s Friday, Friday, Friday….. 21 PAX, 19 on time and two that joined during a Dad Joke/Burpee challenge but who is paying attention, to get their Friday kicked off with some cheesy smiles. Not one complaint about the 26 degree brisk no wind morning. After a quick intro, Tater Tot asked for two brave men to stand eye to eye and see if they could hold smile through a Tater Tot dad joke. 10 burpees per smile were on the line and Slow Pitch and Bubbles were nominated. Slow Pitch was not able to make it through the punch line to (What does a nosey pepper do? It gets Jalapeno business) and the PAX banked 10 burpees quickly. Bubbles was able to keep the PAX off the ground after holding court to (What do you call the man that can’t stand? Neil). Tater Tot was nice and just wiped out Slow Pitches 10 and we were off for a short mosey to the gorato…

PAX: Samples (Respect), Safe Ride, Stella, OMT, Jean Claude, Lucky Charms, Khakis (Respect!), Bubbles (love), Ponzi, Smashmouth, The Plague, Huffy (Ching, Ching, Ching) Honey Badger, Baby Grand, Slow Pitch, Polaroid, Beta Max, Cyclone (Respect), TC (Respect), Tenderfoot and Tater Tot.

Warm a rama – 

Side Straddle Hop

Sun Gods w/calf raises – Slow Pitch was asked to lead this exercise for many reasons.  He did awesome!

Seal Clap in Al Gore Squat Hold


6 Failure to Launch (10 second squat hold with jump tuck)

The Thang – Short mosey to a dark parking lot near the empty swimming pool.

Break off into groups of 2 or 3.  Run and complete exercises together until Omaha is called.

Do exercise at bottom of hill.

Run halfway up hill to street.  Do 10 Merkins

Run to top of stairs and repeat exercise from bottom of hill

Run halfway down hill to street.  Do 10 Merkins

Run to bottom of hill and start new exercise. 


1)           13 Burpees

2)           25 Jump Tucks

3)           20 Hand Release Merkins

4)           25 Monkey Humpers IC 

5)           25 Plank Jacks IC 

6)           15 Bonnie Blairs IC (15 each leg)  – No one got to these.  Darn…..

Mary – Mosey back to the shovel flags.  Did a count off too soon but was able to get everyone tight, tight, tight for Mary.

  1. Chillcut Peter Parker (outside) 20 IC – Tater forgot what chillcut was.
  2. Reverse Crunch 20 IC
  3. American Hammer


First Friday Lunch

Prayers for Lowman and his foot

Prayers for pushing PAX to get out in the gloom even with ailments

Tater Tot mentioned that every day that he comes to F3 he genuinely smiles with his F3 brothers that he has known for years or just days. He can’t always say that as he goes throughout the remainder of his day and credits that to the depth of relationship he has with these men and hopes that we can learn to share these smiles with as many people as possible. We know life isn’t always all smiles and many times it doesn’t feel natural or even good to smile pending the situation. With that said, we often don’t realize how impactful our smile is to give to others as we know impactful it can be when someone shares a smile with us.  He ended with a quote he found online that encompassed not only smiles but a reflection of how it translates to his relationship with F3, leadership and starting his day with others. 

Smile Quote by someone:

“Welcome every morning with a smile. Look on the new day as another special gift from your Creator, another golden opportunity to complete what you were unable to finish yesterday. Be a self-starter. Let your first hour set the theme of success and positive action that is certain to echo through your entire day. Today will never happen again. Don’t waste it with a false start or no start at all. You were not born to fail.”

Thank you for letting me lead this group of men as I always feel lucky.


Tater Tot

F3Omaha - 1536 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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