AO: Top Rope 

July 22nd, 2020 5:30 AM- 64 degrees, clear skies, beautifulsunrise, a perfect morning 

Q: Roadhouse

21 PAX- Tater Tot, Pele, Kielbasa, Father Time, Othello, Tube Socks, Slow Pitch, Rancid, Tuna Fish, Scrapper, Tug Boat, Roll Bar, Convoy, Hard Hat, Arm Bar, Night Crawler, Wait Time, DR Footy, FNG Alright, The Curse

The alarm went off at 4:30 am. I was up ten minutes before it went off. I was excited, I was nervous, I was ready. I grabbed the shortest pair of shorts I could find and I tiptoed out of the house. On my drive to Aldrich my mind was working overtime. Would anyone show up? Would they enjoy the beatdown? Were my shorts short enough? So much going on. 

I pulled up at 4:40 am to do a Pre-Run. I was the first one there. Oh no, I felt like I had showed up for my own birthday party and there were no guests… Maybe I’ll just go home. What was  Ithinking…? Then headlights in the distance. My heart raced with anticipation. It didn’t slow down, drove by me, moved on. I’m gonna go home. Then more headlights, a slow down, the car pulls into the lot. Relief. 

Arm Bar got out of the car and greeted me. Then Slow Pitch showed up. Why was he here? Did Paradise get cancelled? Rancid pulled up, then Wait Time, and Tater Tot. Ok… there are 2 Nan’tans at my Q. No big deal. Breathe Roadhouse… Breathe… 

As we took off for the pre-run a truck came flying into the parking lot. Our boy Hard Hat! That put us at 7 guys for the pre-run. Nice! I was hoping the pre-run would distract me and the mumble chatter would take my mind off the workout. Sadly, Slow Pitch refused to speak to me so I was left with just my thoughts… Love you buddy! 

After 3 miles through the neighborhood, we returned to the school. We came around the corner and found a pretty good group of guys waiting for us. Ok… this real… People showed up. I greeted a few of the guys and stopped at my car to grab my phone. It was 5:28. Here we go. 

I greeted the group  and welcomed our one FNG. I then went through the mission, the 5 core principles and told everyone I was not a professional. The FNG was shocked. He looked me over a couple times, “how can this guy not be a professional” I assume his thought was… 

We started with a Mosey to the parking lot across the street. Let’s Warm-a-rama! 


SSH’s (Jumping Jacks) 15 IC

Big Ones 15 IC

Alternating Shoulder Taps 15 IC

Goofballs 15 IC

Ultimate Warrior Sun Gods 10 each 

After the Warm-a-rama, we moseyed down to the basketball courts. It was time for the pre-Thang. But not just any pre-thang… a sexy pre-thang! I encouraged the group to lean in, to re-discover their bodies and to get weird. Let’s go. 

THE Ravishing Rick Rude SEXY PRE-THANG: 

Pickle pushers 20 IC

Oh Yeahs x10 each arm

Iron Sheik Monkey Humpers 20 IC 

Pickle Pointers 20 

Dive Bombers 20 IC

I will be honest, the Iron Sheik monkey humpers sounded like a better idea than it was. I was instantly worried there were cameras on the school building, that the neighbors might call the police, that this whole workout would end terribly. It didn’t look good, but it felt amazing. I never had much of a shot at public office anyway… 


Now it was on to the Thang. A two man grinder with constant motion. On one end a list of exercises to perform AMRAP. 

Smurf Jacks 

Heels to Heaven 


Carolina Dry Docks

Copperhead squats 

Mountain climbers 


Bonnie Blairs 

Bobby Hurleys

Sumo Squats

Plank Jacks

Meanwhile their partner would be run across the court (50 yards-ish) and do a set of ten Merkins. The type of Merkinwould change with each trip. They would include merkins, werkins, chuck Norris, ranger and tempo merkins. 

I got things set up and by the time I got back to the group everyone had partnered up. Great, except I had no partner. I looked around desperately, who could I partner with. Then I turned and I saw it… 6 feet away… that classic Tater Tot smile. “Do you mind if I join you guys?” I asked. “Of course”, he replied. That was my first mistake. For the next 20 minutes, Tater ran me all over that court and kicked my ass. In fact, I have hired someone to type this Backblast because I still can’tlift my arms. That smile is deceiving… he is a beast! 

At 6:04, I called Omaha. The group returned to the center of the court for Mary. 


Scissor Kicks 15 IC

Low Dollys 15 IC

Flutter Kicks 15 IC

Under Taker Big Boys 15

American Hammer 25 IC

The workout was complete. I felt good. What a perfect morning… 

Name- A- Rama: 

We had great energy during Name-a-Rama and then invited our FNG into the circle to be named. He grew spending a lot of time at Lake McConaughy so after some mediocre efforts, we landed on Alright… as in Alright, alright, alright… 

Announcements and Prayers: 

5 new AOs in the next week- get out of your comfort zone and check them out 

GrowRuck KC is coming in August. Talk to Rollbar if you are interested. 

Pray for Arm Bar’s sister in law- currently in her 45th hour of labor… OUCH! 

Pray for the Boystown family, they have had several losses in their family 

Pray for the Aldrich school family, they lost a student this week


This COT is all about control. A few weeks ago I fell into a little place called Victim Mode. Everything was happening to me and I felt powerless and helpless as the hits kept coming. Global pandemic, social injustice, surgery, family business closing down… it was all adding up and I couldn’t get on top of it. Finally, on a Wednesday afternoon, I broke down. 

It was then I realized that right now there are a lot of things going on that out of my control. But there are also things I can control. And it boils down to two things; what we choose to think and what we choose to do. That is all that we have control over and once we take ownership of those things, we put ourselves on a pathway to success. A pathway to be better. A pathway to be great.

So my challenge to you is this, reflect on what you can control. Reflect on your thoughts, on your actions ands take ownership of them. 

Go be great my brothers! We need you more than ever…

F3Omaha - 1544 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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