3 September 2021

AO: Pop-up at Elkhorn Ridge Middle School (2021 IronPAX Week 0)

Weather: Cloudy 70 degrees

PAX (16): The Plague, Thor, Slick, The Curse, Magic, Chucky, Nailed It, Goose, Thera Band, Scoober, Rollbar, Cataracts, Sven, Armbar, Birdman, Pantyhose

QIC: Pantyhose

Pantyhose arrived at 0450 and pulled into the parking lot just behind The Plague. The two exited their cars simultaneously as The Plague asked, “Are you here for the prerun?”. Pantyhose chuckled but quickly realized and mumbled something like “yeah, right” but quickly realized by the look on his face that it was not a joke. The Plague was serious. Whoa!

The Plague graciously helped carry some of the necessities for IronPAX Week 0 down to the track…A table, which would provide the perfect viewing angle for the official clock as well as a Bluetooth speaker to keep the PAX motivated throughout those 250 merkins. Pantyhose, with a backpack, shovel flag, and chair departed the parking lot for the field. Pantyhose noticed a third car in the lot and asked The Plague, “is that one of ours?”. Plague responded, “No, it’s a female.” While in route to the field, Plague inquired about the chair…It was for our IronPAX proctor, Birdman.

Shortly after getting to the south end of the track and planting the flag, Chucky arrived. The energy level immediately went to 10. After a fairly simple setup, a few weinkes with exercises, some cones and lights, the stage was set. Pantyhose was pleasantly surprised at the turnout…after all, the idea for this pop up was born only about 16 hours prior.

At 0515, the group of 16 was assembled and ready to go. YHC welcomed the PAX, recited the 3F’s, mission statement, five core principals, and disclaimer reminding everyone that this is you versus you. It will be a challenge and a stretch goal for most. Go out and make the best of it. Pantyhose read through the Week 0 workout (Capoot) to remind everyone of what was about to transpire.

With the entire PAX eager to get started, Birdman gave the command about 0520 and Week 0 was underway.

Week 0 (Capoot)

  • 100 Merkins
  • 800 meter run (2 laps)
  • 75 Merkins
  • 1200 meter run (3 laps)
  • 50 Merkins
  • 1600 meter run (4 laps)
  • 25 Merkins
  • 2000 meter run (5 laps)

16 PAX gave it their all. TClaps to Birdman as he provided a solid push to many of the PAX on intermediate and final laps. Birdman can fly on the track! The PAX concluded the workout around 0600 with everyone helping bring in the 6. It was a beautiful sight.


  • First Friday Lunch today at Inner Rail
  • Rollbar 24 hour ruck on Sept. 11
  • New Tuesday AO – The Mess Hall – will launch on Sept. 14
  • Birdman birthday Q on Sept. 14


  • Sven’s son (Zach) is having a kidney transplant
  • Rollbar’s grandmother (Lois)
  • Nailed It’s father (Larry)


Celebrate Success (courtesy of Jon Gordon)

“Before you go to bed celebrate your success of the day. Identify one great thing about your day; one great conversation, accomplishment, thing that made you smile, or win that made you proud. Focus on your success and you’ll look forward to creating more success tomorrow!”

Go be great today gents!



F3Omaha - 2251 posts

Our mission is to plant, grow and serve small (free) workout groups for men for the invigoration of male community leadership.


Leave a Reply