To my Band of Brothers; this.. is what readiness feels like.

Temp:68 degrees with a light fog just above the ground.  

Pax: 23 PAX: Othello, Doppler, Patton(Respect), Spreadsheet(hate), Frosty, Saul, Folsom, Jean Claude, Arm-Brah!(Armbar), Nugent, Spacebar, DOME (hate), Bovine, Doll Face(Respect), Wide Right, The Plague, Slow Piiiiiiiiiiiiiitcha, Tatertot, Demogorgon, Gunner, Polaroid, and KC.

QIC/Site Q: U-Haul

When YHC arrived at 0440, all the nerves and tingles were coursing head to toe. Ready and not ready all at the same time. I was fortunate enough to see the Smurph crew about to christen this site with their eagerness while YHC was prepared the field. Saul, Armbar, Jean Claude, Slow Pitch, The Plague, and Stitches were all in early Monday morning form raring to carve a path. With a few smiles exchanged, the Smurphers took off, and YHC left to set cones out in the park, deep amongst the trees.

YHC definitely did his research the evening before by visiting the park and doing a dry run to check what was available to us after the Wind Storm damage Saturday morning. It looked like there was 2 fell trees and a few larger branches covering the path, but nothing we couldn’t avoid.

With all that underway and behind us, we were readvisit some of the main features of the site. YHC could only hope it inspired some of what is possible at this AO when they Q.

[0530] 1-2min

The Opener: “Good Morning! Welcome to F3Ironwood! Today is the official Launch of this AO. This AO will include a Murph on the first Monday of every month, but that is not this day.” YHC Presented the 3 F’s of F3, stated the mission statement of F3, the 5 core principles, and the disclaimer. FNG’s? No? then The Credo.

[0532] Mosey to the Cul-de-sac.

Warm-a-rama (2 min)

6 Big Ones (IC), 6 Tappy Taps (IC)

YHC peppered in Quotes in his original research around the naming of the site. So every section of the beatdown after the Warm-a-rama began with a Quote.

[0534] Pre-pre thang (5min)- “‘TRUE HIM are not born, they are forged.’ Get a brother (pair up). Let’s take Chicago and at the top AL Gore until the Six is in.”

Mosey back down midway to the parking lot west of the Pull-up bars.

[0539]Pre-thang– (5 min) “ ‘As Iron sharpens Iron, So one man sharpens another.’ Proverbs 27:17. Welcome to the Pullerama. Switch Brothers. This is a descending Pyramid of Pull-ups and Merkins. We’ll start with 20 Merkins and 10 Pull-ups. Then do 19 Merkins and 9 pull-ups. Work your way DOWN to 10 Merkins and 1 pull-up. Then go back up if there’s time.”

There was not enough time to make it down for most groups before mini-Omaha was called.  

[0544]Mosey around the St. Margaret Mary’s building to the woods on the outskirts of Memorial Park.

“It was ironwood that gave the Endless Forest its green-black hue, and only the bravest woodsmen dared go after it, for there were dangers along the Ironwood Trail—which barely pierced the skin of the Endless Forest”

Most of the PAX bravely navigated their way around fell trees and found the cone closet to the path and circled around it in plank, while YHC picked up the Six. It was not only a great pleasure to pick up the Six but also watching freed to lead commence as the rest of the PAX began doing exercises in plank formation.

[0549]The Thang – (15 min) Push Groups/Stations in the Woods.

“Count off in groups of 5. Push Stations. Each group starts at the corresponding station. Station 5 is the push group with 10 burpees. You will move through the exercises on the sheet in either 15 or 20 reps depending on the sheet. If you are pushed before you are finished with the sheet, return to that exercise and continue grinding through the sheet. Rinse & Repeat until Omaha.”

Station 1. (sets of 15): – (D) Werkins, – (D) Ranger Merkins,  – (D) Chuck Norris Merkins, – (D) Diamond Merkins, – (IC) Tempo Merkins. — (D) Merkins  Station 2. (sets of 20): – (D) Jump Squats – (IC) Monkey Humpers – (D) Lunges (10 each Leg) – (D) Bobby Hurley’s – (IC) High Knees – (D) Squats  Station 3. (sets of 20): – (D) Carolina Dry Docks, – (IC) Sun Gods (reverse@ rep 10) – (IC) Alt. Shoulder taps – (U) Air Presses – (IC) Crab Cakes – (IC) Plank Jacks
Station 4. (sets of 15 reps): – (IC) Heals to Heaven – (IC) Big Boys – (IC) Flutter Kicks – (IC) Freddy Mercury’s – (IC) Rosalitas – (IC) Gas PumpersStation 5: 10 Burpees 

[0604] Omaha. Mosey back to Shovel Flags.

[0609] 6MOM: 10 Never Cross Dollies(O) – American Hammers(IC) Rancid style.

Count-a-rama, Name-a-rama,


–Third F opportunity this Saturday at Heartland Hope.

–Summer expansion just kicked off with Ironwood… more Pop-ups to come.

–Hump Day Happy Hour at Casual Pint on Weds at 1730.

Prayers for all those who do not have power yet.


“Thank you and T-claps are in order to Tatertot, The Plague, and Folsom for their continued support and experience. To Patton, Frosty, and Polaroid for their wisdom and encouragement. To Othello for his undying support and continued Shieldlock, who always said ‘Yeah, I’ll be here. You just tell me when and I will be there.’ But especially to the HIM that keep showing up every Monday. Without you, this site would have just been a Pop-up.

I wasn’t ready for this. I was trained in my former career path to embrace the unknown. That fear will lead you to where you need to go next. That waiting for the perfect time will never come. This right now, facing the unknown, this is what readiness feels like.  

There are a few things that are known. A direction to move toward. Principles to uphold.

This site is dedicated to the F3 Mission statement, it’s core principles, and it’s Credo. It’s name, Ironwood, is a call to it’s location and it’s purpose.

-Ironwood on Underwood, the combination of the Pull-up bars and Trees, the combination of Bootcamp and Murph, AND it is an AO that supports growth on the east side with a continued push more north for a greater diverse representation of Omaha. Men of different color and background that have new stories to share and learn from. And that part, the serving part, will be hard. But we are the kind of people that say yes to things. To difficult things. We are the few that will go on a run in the snowy negative degree weather and embrace the “suck” even though we don’t feel ready So….

Rather proclaim it, Omaha, through my host,

That he which hath no stomach to this fight,

Let him depart; or modify as needed,

We would not die in that man’s company

That fears his fellowship to die with us.

This day is called the Launch of Ironwood:

He that outlives this day, and comes safe home,

Will stand a tip-toe when the day is named,

And rouse him at the name of Ironwood.

He that shall live this day, and see old age,

Will yearly on the Sunday of greet PAX,

And say ‘To-morrow is Ironwood’s Day:’

Then will he strip his sleeve and show his scars.

And say ‘These wounds I had on Ironwood’s day.’

This story shall the good man teach his son;

And F3 Omaha shall ne’er go by,

From this day to the ending of the world,

But we in it shall be remember’d;

We few, we happy few, we band of brothers;

For he to-day that sheds his sweat with me

Shall be my brother; be he ne’er so vile,

This day shall sharpen his condition:

And FNG’s and others now a-bed

Shall think themselves accursed they were not here,

And hold their manhoods cheap whiles any speaks

That fought with us upon the Launch of Ironwood.

All things are ready, if our minds be so.

This is what readiness feels like..



F3Omaha - 2064 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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