On Tuesday, September 3, 17 PAX (1 showed up, left for 15 minutes, and then returned….) showed up at Westside High School a hair before 5:30am to be greeted to “Best of My Love” by The Emotions. I am not sure if any appreciated or even knew it was playing as some look like they were still sleeping or passed out from a triple Murph the day prior…. Tater Tot gave a stretched into as a couple PAX were pulling up right at the dinner bell.  And we were off…

PAX: Flo, Safe Ride, Room Serve, Wide Right, Gumbo, Tenderfoot, TC (Respect), Bloodshot, Khakis (Respect), Blue Suede, Arm Bar, Toadstool, Spackler (Haaaaate…), Crawl, Sparty, Stella!!!, Tater Tot. 

Warm-a-runna: – Khakis led us in a ¾ run around the well lit soft bouncy track and met in the middle of the football field.

Side Straddle Hops – 25 IC

Sun Gods (sobriety style) 10 and 10 IC

Tappy Taps – 10IC

Side Taps – 8IC

Imperial Walkers – 10IC

Mountain Climbers – 10IC Slow

Pre Thang –Out of respect for those PAX that were putting themselves through the IronPAX Challenge across the nation, Tater Tot thought it would be good for the men to at least experience round one of the five rounds. There was mumble chatter already, but nothing compared to those going through the entire challenge as we could hear them yelling from the Kingdom and Cornhusker….

Start at Goal Line

10 Yards of Broad Jumps

10 Burpees at 10 Yard Line

10 Jump Lunges (5 each leg)

10 Big Boi Situps

Rinse and Repeat two more times and then bear crawl 30 yards back to the goal line.

The Thang  – B.O.M.B.S. but not really B.O.M.B.S – We now had 16 guys?…  but it worked well.   We split the groups into four and then the groups of four partnered two and two for the exercises.

The Run

Partners 1 & 2) Backwards 65 yard run to goal line and forward run back to relief partners 3 & 4

The Exercises (None of which actually started with the correct letter from B.O.M.B.S except the Makhtar N’Diayes and basically just ripped off the concept but not fully implemented.  The Big One, who was not at the actual workout, called Tater Tot out on this on a phone call but did it gently not to make Tater Tot feel to stupid… 

The Exercises – Two men stayed and did the exercises together giving their total the returning running group (Only one PAX total number was to be given, not the total of the two, which was not explained well enough by the Q)

50 – Plank Jacks with Knee Tuck

100 – Bobby Hurley’s

150 – Makhtar N’Diayes – Chill Cut to Plank – This was not a crowd pleaser….

200 – Cherry Pickers in Squat hold

250 – LBC’s

Omaha was called after most of the PAX had started a good portion of the LBC’s.  At one point the 17th PAX member returned in the middle of The Thang and joined Tater Tot’s group only to say that he had to find the nearest HyVee or there would have been another Ponzi….


American Hammer – 25IC (We had enough from the 250 LBC’s but always have to end in hammer..)

Prayers and Announcements:

Tater Tot asked for prayer’s and reminded the PAX that even though it may be hard to share prayers with a group out loud to make sure to continue to find time to pray with themselves or share with a family member such as your spouse or child.  T-Claps were given to Wide Right for revisiting the PAX after a short getaway and to continue to help him stay on track. 

IronPAX Challenge will be offered again Friday at the Golden Spike for those that would like to attempt

First Friday, September 6 at Westroads

September 14 – Two Club Challenge – Contact Ponzi

September 20 – Vala’s with the family

September 21 – 2.0 Workout


On the 5th of February, 1676, Sir Isaac Newton penned a letter to Robert Hooke. In the letter, Newton wrote “if I have seen further, it is by standing on ye shoulders of giants.” The quote did not originate with Newton but the meaning to me is clear. No matter what we do in our lives, in our work, if we are making progress, if we are “seeing further” it indeed is because of all those who have contributed to our work, our beliefs, and our practice. Our current success is due to those who have come before and paved the way.

We have been lucky enough to learn from those that have led before us and allow us to see more clearly the mission of F3 and continue to the mission of F3.  There are many that come and go over time but those that are there are watching and learning.  We are a part of something much bigger than ourselves. 

Thank you for allowing me to lead.   

! – Tater Tot

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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