April 25th, 2022//West Memorial Park//AO- Ironwood//Temps were decent, slight wind//

13 Pax: U-Haul, Doll Face, Merit Badge, Hard Hat, Rancid, Joe Buck, Rooster, Ranch, Wiley, Ahau, Stapler, Polaroid, Gunner

Q: Bovine

Bovine welcomed the PAX to Ironwood and ran through the 5 core principles, Credo, and the F3 mission statement. Bovine also explained this site is a murph inspired site and the beatdown is inspired by that principle.

Warm O’ Rama

  • The Pax moseyed to the east up the hill to the flower bed
  • Side Straddle HOP 15 IC
  • Tappy Taps 10  IC
  • Imperial Walkers 15 IC
  • Hill Billy’s 10 IC
  • Mountain Climbers intended to stretch out

The Thang

The Thang was a essentially a modified murph. The Pax moseyed together around the path around Memorial park. We stopped 5 times. Each stop we either went back for the 6, Al Gored, or planked until the PAX was all circled up. At each stop a different member of the PAX took turns leading 20 merkins, 30 air squats, and 15 core exercises of their choice. The last stop was at the Ironwood murph pull up bars (best pull up bars in Omaha) we completed 10 pullups in addition to the 3 exercises.

  • Total Merkins: 100
  • Total Airsquats 150
  • Total core 60
  • Total pull ups 10
  • Total burpees 10 (thanks, Ranch)


Mary was cut a bit short. We got on our 6’s and did Tappy Tap’s to get a little more stretch in since Bovine is not limber. We then did Rancid style hammers to complete the beatdown.

Announcements: 4 year anniversary was a hit this past weekend. Brick Builder coming up and remember it is open to everyone. Rushmore had a baby and everyone is doing well.

COT: Get involved

Most of my COT’s are centered around things in my life I need to improve on. One of them is being more involved in activities, boards, committees, etc. I have lots of excuses about being busy but in reality some of the things I am busy with would improve my life I traded them for community service type activities. F3 provides a lot of opportunities to give back, all I have to do is sign up and show up.

Aye- Bovine

Fomaha - 3389 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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