07/15/20: Top Rope

Release the Beast Within Temp: 67 degrees, a nice and cool morning. Thar’s a storm a brewin!

PAX: 14 – Arm Bar, MacNChesse (HATE!), Rancid (HATE!), Convoy, Father Time, Roadhouse, Hard Hat, Nightcrawler, Kielbasa (HATE!), Tube Socks, Toto, LPC, Smashmouth, and Othello.

QIC: Othello
The Opener – Othello presented the 3 F’s, the mission statement, the five core principles, and

the disclaimer.

No FNG today

#mumblechatter – The PAX began to jump up and down while listening to “Elevate” from Spider-Man: Enter the Spider-Verse to start channeling their inner beast.

Mosey – The PAX moseyed to the parking lot across the street.

Warm – A – Rama:

20 (IC) SSH
10 (IC) Crab Cakes
20 (U) Dirty Dogs – 10 each leg 15 (IC) Pickle Pushers
5 (D) Werewolves
6 (A) Circle Burps

Mosey – The PAX moseyed to the north entrance of Alderich for the Pre-Thang.


Bear Crawl Inch Worm 10 (U) Donkey Kicks x 3 Tribal Shout Spider-man Crawl

20 (D) – Air Squats

#mumblechatter – During the tribal shout, the PAX yelled a loud cry, which probably woke up the neighbors in Alderich, but oh well, we’re here and proud… The PAX then entered the CAGE.

The Thang:

Station 1: FROGS – PUSH

  • –  20 (D) Jump Squats
  • –  10 (U) Groiners
  • –  5 (IC) Crunchy Frogs
  • –  Frog Jump to next stationStation 2: CRABS
  • –  15 (IC) Crab Humpers
  • –  15 (IC) Crab Jacks
  • –  10 (IC) LBC’s
  • –  Rinse and Repeat until pushed
  • –  Crab Walk to next stationStation 3: MONKEYS
  • –  15 (IC) Gorilla Humpers
  • –  15 (IC) Monkey Jumpers
  • –  10 (IC) LBC’s
  • –  Rinse and Repeat until pushed
  • –  Duck Walk to next stationStation 4: BEARS
  • –  15 (IC) Dancing Bear
  • –  15 (D) Dry Docks
  • –  10 (IC) LBC’s
  • –  Rinse and Repeat until pushed
  • –  Crawl Bear to Station 1Mosey – The PAX moseyed to the back of the schoolPost-Thang:#mumblechatter – The PAX left the cage in hoping it was time for Mary, but then grunted when they realized there was a post-thang, with more challenging exercises… At this point, the PAX went into full BEAST mode and it was awesome. The Q was very proud!

Partner Up!

Partner A – BTTW – Chicken Peckers – AMRAP Partner B – Bear crawl down the hill and back Both Partners – 10 (D) – Air Squats


Partner A – Bear Crawl down the hill and back Partner B – BTTW – Chicken Peckers – AMRAP Both Partners – 10 (D) – Air Squats

Mosey – The PAX moseyed to the front of the school for Mary. 6MOM:

– 10 (IC) Starfish Crunch

CoT: Announcements:

  • –  Site openings – 5 new sits by August 1!
  • –  Pitt anniversary – This Saturday!
  • –  Blood drive – This Friday!Prayers:MacNCeese Friend, Zach.Message from the Q:

– “If the tongue had not been framed for articulation, man would still be a beast in the forest.” Ralph Waldo Emerson

This CoT is focused on how as individuals, we need to embrace our primal and basic instincts. In other words, if we are struggling with any situation, a fork in a road, a job opportunity, or simply stand up for what is right, then listen to your gut and go with it. It’s a reason why there’s a saying for it.

We’re all animals or specifically beasts. Because we get after it, we grind. Sure, we can speak, have thoughts, opposable thumbs. But the basic needs to live are the same we share with animals… eat, drink, sleep, protect, love, sex, survive.

So it’s great to use our brains to make sure we are making rational decisions, but we also need to make sure we are listening to our bodies, our gut, what “feels right” because that’s nature talking to you.

We’re all connected and we share this invisible thing called energy and to some degree we all are experiencing trials and tribulations. Lucky for us, we are part of F3 and we have better access to our core, or inner spirits because we are choosing to come here, outside, with a PAX, working together… This is a very primal organization. We are all ready ahead of the game because there are individuals who are choosing to ignore their gut feeling, their instincts, and are not choosing to after it like we are. F3 is expanding, so let’s be beastly men and get after life. Let’s not regret our decisions, get after it!

– Othello

MacNCheese led us in a closing prayer, thank you brother.

F3Omaha - 1537 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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