AO: Top Rope

February 3rd, 2021

28 degrees, real feel 18 degrees. A half moon in the sky. 

PAX: Super Tasty, Flanders, Super Nasty, Tater Tot, Hard Hat, Wario, Slow Roast, Moon Man, Tube Socks, Sparty, Convoy, Doppler, Retweet, Chucky, Armbar, Rollbar, Thera Band, Wait Time, Tugboat, Nailed It

Q: Roadhouse

I pulled into the parking lot at 4:35. I know what you are thinking, why so early? Well, as is usual with any night before I Q, I couldn’t sleep. I was up early, got ready and headed to Aldrich. I also wanted to “set up” and go for a pre run before the beatdown. Convoy showed up shortly after me and walked with me as I placed my Weinkes in position. We walked back and met a nice sized group for the pre-run. 

After a nice 3 mile jaunt, we returned to the shovel flags where the PAX had started to gather. There was some energy in the air and some chatter about my pre-blast in which I placed my face on Stone Cold’s body. It had stirred quite the response on the Twitter. At 5:30 I called the group to attention. I introduced myself, explained F3, gave the five core principles and the mission and invited the PAX to follow me across the street to do some Warm-a-rama. We moseyed across the street and circled up. 


SSH’s (Jumping Jacks) 15 IC

Cherry Pickers 15 IC

Pistol Lunges 10 each leg 

Imperial Walkers 15 IC

Sun Gods 10 each 

Once we completed Warm-a-rama we headed back towards the North side of the school. It was time for some Wall Work. The PAX lined up against the wall and got in position for some pain. 


10 Donkey kicks

10 chicken peckers

10 Australian mt climbers

Wall sit 30 count

For the second time through these exercises I added an additional challenge to the group. On the last donkey kick, keep your feet up on the wall and go immediately into chicken peckers. After chicken peckers, keep your feet up on the wall for the mountain climbers. This proved to be terrible and I immediately regretted my challenge. 

10 Donkey kicks- HOLD

10 chicken peckers- HOLD

10 Australian mt climbers

Wall sit 30 count

After the wall work, I asked to PAX to partner up. The Thang was going to be a two man grinder. 


We’re going to do a 2-man tag team grinder today. 

Partner up. One guy will do exercises while the other guy runs to the front of the school and does set of 15 Dips, 15 Derkinsand 15 airsquats. 

The other guy will do the list of exercises AMRAP until the other guy returns.

Smurf Jacks 

Heels to Heaven 


Carolina Dry Docks

Copperhead squats 

Air Presses 


Bonnie Blairs 

Bobby Hurleys

Sumo Squats

Chuck Norris Merkins

Monkey Humpers

A few notes about the thing: • Hard Hat and Tater Tot partnered up and crushed this workout. They were so far ahead of the Pax it was incredible. Well done boys! • Moon Man and Doppler were sprinting from station to station. Way to push gentlemen. • Lots of great mumblechatter throughout the workout and lot of guys encouraging other guys. Awesome to see. • The Chuck Norris Merkins were terrible. Whose idea was this? 

Finally, Omaha was called and we circled up for Mary. 


Low Dollies 20 IC

Flutter Kicks 20 IC

American Hammer Rancid Style 21 IC

After Mary, the Name-a-rama went smoothly and we moved into prayers and announcements.

Prayers and Announcements: 

Our man Splinter had his 8th son this week. (yes, you are reading that right) Keep his family in your prayers. 

Tube Socks offered a prayer of thanks for OPS being back this week. It was a great week for the kids and the teachers. 


A few years ago at a conference I was able to see Barack Obama speak and he said something that has since resonated with me. He said “Don’t focus on what you want to be Be, focus on what you want to Do.” 

At the time I was wanting to move up in my company or maybe even start my own things. I was so focused on being  a director or being a public speaker. I stressed and worred about being one of these things I thought I wanted. When I heard this quote, I thought about what I wanted to do. I wanted to inspire and teach, help people succeed and lift people up. And what I realized is that I could do all those things in the role that I was in. 

Sometimes we focus on being something we think we want and we feel empty and unsuccessful of we don’t get there; a great employee, a terrific husband, a good dad, etc. My challenge to you to focus more on what you want to do. And I think you will find that you probably have opportunities to do those things in your current reality. Don’t wait. Reflect on what you want to do and start doing it right now. 

Flander led us out in a nice prayer: 


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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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