10/7/20 | Top Rope AO | Aldrich Elementary | 57 Degrees

PAX: Pele, Short Sale, Spacebar, 40oz, Tater Tot, Mac and Cheese (Hate!), Seabiscuit, Tug Boat, Sister Act, Tube Socks, Arm Bar, Birdman, Hard Hat, Flanders, Blue Suede, UHaul, Wilson, Skipper, Mufasa, Chip and Dale (FNG!), Dr. Thunder, Patton, KingPin, Bubbles

Q: Bubbles

Bubbles welcomed the PAX, gave the mission statement and the disclaimer. Bubbles also made a statement that according to the rules of F3, you don’t need to say the 5 core principles before a workout, but because there was an FNG, the QIC was asked to say them…So I did. 


Mosey to the CIT Bank Parking Lot

SSH x 20 IC

Tappy Taps x 15 IC

Tater Taps x 15 IC

High Knees x 15 IC

Sun Gods Forward x 10 IC

Sun Gods Reverse x 10 IC

Mosey to the field behind Aldrich Elementary


  • Partner Bomb
    • 50 Burpees
    • 100 Carolina Drydocks
    • 150 Monkey Humpers IC
    • 200 LBC’s IC
    • 250 Merkins
  • While partner number 1 performs the exercise, partner number 2 runs to the end of the school and back. Each time your partner runs past the midpoint of the field, he must do two burpees before continuing on the run.
  • If a group makes it through 250 merkins, rinse and repeat.


  • 15 Double Leg Wall Touch
  • 15 Left Leg Wall Touch
  • 15 Right Leg Wall Touch
  • 20 American Hammers

Prayers and Announcements: 

Vala’s Pumpkin Patch tomorrow. Please bring your canned foods to any Site Q this week so we can donate them.

Pray for Mufasa’s family friend.


Being the Top Rope AO, I wanted to talk about a story about one of my all time favorite wrestlers, The Rock. I was researching quotes and videos from The Rock and I came across a video of him talking in an intimate setting with a few fans. He was talking about Wrestle Mania and his match with John Cena. The match was scheduled to last 45 minutes and was the main event. The Rock was at the end of his wrestling career and this was one of his biggest farwell matches. He had trained his entire life to be the best in the business, and he planned on putting it all on the line that night. In the 16th minute of the match, John Cena put The Rock on his shoulders and performed one of his signature moves, the Attitude Adjustment. BOOM! The Rock was slammed to his back. At this point, he heard something pop around his hip. The Rock was in excruciating pain. 

In his story, The Rock talks about this being his defining moment in wrestling. He was an icon. He was loved. He was one of the best there ever was or will be. He knew that his fans were there to see him compete. He knew that he wanted to compete, but could he? He said in the moments to come, he had to make a difficult decision, does he tap out, effectively ending his storied career on a sour note, or does he continue with the uncertainty of potential long term effects on his body. At this point he made a choice. He chose to compete. He chose to get up and finish out the fight. As he stood to his feet, he could not catch his balance, he stumbled. He could not make his right leg work. He had to slide his leg around the ring rather than try and take steps. 

30 more minutes went by and it was time for The Rock’s career to finally come to an end. As John Cena lifted him in the air again, one last time, he thought to himself, please god, let me live through whatever is about to happen to my body. BOOM! He hit the mat again. This time Cena pinned him and the match was over.

Later that night, The Rock flew home to be looked at by his own doctors. He had torn all the major tendons in his up right leg. Looking back at the moment, he said that he would not change a thing. Did he get hurt, yes. But he knew that on that night in the ring, that moment would define his name forever in wrestling history. He chose to fight on.

What will be your defining moment? How will your life change? How will you make the best of it? Defining moments are moments in our lives that make us who we are. They are moments that change the way we see the world. They are moments that tell us we are going to be okay, or moments that tell us we need to make a change. They can be good or bad. They can be happy or sad. Defining moments do, however, have a positive effect on your life. Take your moment by the reins and run with it. You should feel empowered, energized, and ready to conquer whatever may be at your fingertips. It’s what makes you, you. 

Love you all,


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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