Zags & Tater Tot!

PAX (29): Thomas, Crab Cakes, Mr. Miyagi, Bob Ross, Bambi, Lincoln Logs RESPECT RESPECT, Sven, Cheap Seats, Sparty, Super Host, Supe, Pit Stop, Obi-wan, Barbershop, Escobar, Sweet Sweet, Sasquatch, Zags RESPECT RESPECT, Jean Claude, Ketchup, Schrute, TC RESPECT, Fine Print, Mufasa, Slow Piiiiiiiiiiittttchhaaaaaaaaaaaaaaa, Tater Tot, Arm Bar & Tee Ball

QIC: Ferdinand

Pre-Run: TC, Sven, Cheap Seats, Barbershop, Ferdinand, Sparty, Jean Claude, Tater Tot, Slow Pitch

Ferdinand welcomed the PAX and introduced himself, F3’s Mission, The Three Fs, 5 Core Principles, F3’s Credo, Disclaimer and asking if there are any FNGs. No FNGs.


Mosey to the restroom shelter for some warm-o-rama!

Big Ones – 10 IC

Tappy Taps – 10 IC

Windmills – 10 IC

Side Straddle Hops – 10 IC


Handstand walk across one side of the shelter and then right into a wall sit. Once the last PAX member finishes the handstand walk then the first PAX member to wall sit jumps right back into the handstand walk. Unfortunately, this did not work out like I pictured in my head, so we made it around the shelter once before I called everyone over to circle up and number off into groups of 3 for the thang!

The Thang: HILL TIME

You and your partner(s) will complete the same exercise at the top of the hill and the bottom of the hill. You will change exercises each round. I believe most groups completed at least round 8. This was just over 2 miles of hill work!

Round 1 – 10 Burpees

Round 2 – 10 Jump Squats

Round 3 – 10 Alternating Shoulder Taps IC

Round 4 – 10 Big Boys

Round 5 – 10 Merkins

Round 6 – 10 Bonnie Blairs IC

Round 7 – 10 Flutter Kicks IC

Round 8 – 10 Carolina Dry Docks

Round 9 – 10 Bobby Hurley’s IC

Round 10 – 10 Heel Touches IC


Omaha was called at 6:07 AM to mosey back to the shovel flags!

Mary: Sarpy Slammers IC Rancid Style

# Off/Name-o-rama/FNG/Announcements/Prayer Requests/COT/Prayer:

Announcements – Abide has a few volunteer opportunities in February. Please reach out to Sparty, Wentworth or check Slack for additional information. Mufasa is hosting a poker tournament for charity on February 26th. Please reach out to Mufasa for additional information. Also, if you’re interested in doing the polar plunge for charity in a frozen Lake Zorinski check Slack for additional information.

Prayer Requests – Our brother Patton on a quick recovery from his fall he took yesterday. Also, any unspoken prayer requests.

Mumble Chatter – I could go on and on for days on how special of a morning this truly was! It started off by getting to Wild Kingdom around 4:30 AM to get everything setup for the beatdown. I then drove over to where we plant the shovel flags to park and get ready for the 4:45 AM pre-run. There was Sven, TC, Cheap Seats, Barbershop, Sparty, and Jean Claude ready to rock n roll. We took off and I got a chance to connect with two HIMs, Cheap Seats and Barbershop! This goes to show the importance of heading to other sites to connect with other HIM! We got back to the shovel flags with about 5 minutes to spare and oh boy was I in for a surprise. I thought for sure we would have around 10-15 PAX and instead was blessed with 28 HIM! The chatter was already going strong prior to the 5:30 AM start time! We completed warm-o-rama and the PAX then put up with my confusing pre-thang that sounded terrific in my head. We scratched that quickly and went right into The Thang! It was beyond amazing hearing the chatter happening as we would pass each other as we headed up and down the same hill. I was lucky enough to be paired with Fine Print who put up with all my questions throughout the beatdown! What a great dude and I look forward to connecting with him sometime soon! The energy was off the charts prior to 5:30 AM and never let up even at coffeteria! I am blessed to be apart of such an amazing organization with guys that are truly making a HUGE impact in our communities! Thank you again to Mufasa for letting me lead this morning!

Nugent Flag – This was a special morning as the Nugent Flag was passed from our Nantan Tater Tot to Nikki’s dad and Nugent’s father-in-law Zags from Spokane, WA!

COT – Let’s not lose sight of our concentrica as we dive further into F3! It’s great to jump all in and want to be a part of every aspect F3 has to offer; however, it’s important to not lose focus on our order of importance. Make sure you and your M are on the same page and you’re taking care of home life before everything else. If you have any 2.0’s, make sure you’re giving them the attention they need and desire. Lastly, make time for your shield lock as this will help with personal growth. This is a work in progress in my life and I am always looking for ways to balance F3, work, etc. with my concentrica. If we aren’t participating in the lives of our family, what are we really doing this for?

Prayer – Tater Tot took us out in prayer!



Fomaha - 3870 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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