03/17/21: Top Rope 

A Primal Community – Release the Beast Within 2.0

“The need for connection and community is primal, as fundamental as the need for air, water, and food.” – Dean Ornish

Temp:   39 degrees with slight rain… mist more than anything. 

PAX: 17 – Moon Man, Rip Tide, Nailed It!, Flanders, Hard Hat, Kill Switch, Z-Bo, Rollbar, Armbruh, Safe Ride, Black Flag, Bubbles, Doppler, Second Chance, Convoy, Roadhouse, Othello.  

QIC: Othello

Shovel Flags Location – The shovel flags at Top Rope will now be located near the playground. That is where we will start and end at Top Rope beatdowns – Thank you Site Q! 

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

No FNG’s today  

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

Warm – A – Rama:

20 (IC) SSH

15 (D) Carolina Dry Docks

20 (U) Dirty Dogs – 10 each leg

15 (IC) Plank Jacks 

3   (D)  Werewolves 

Mosey – The PAX moseyed to the south entrance of the school for the Pre-Thang

#mumblechatter: The PAX totally embraced Werewolves and there were definitely some howlers this morning. Okaaaaay! 

#mumblechatter: Convoy agreed that listening to Kesha “Blow” at 5:35 am gets the blood circulating and the energy up! I see you, Convoy!


Killer Bees! (Bear crawl Broad jump/Bunnyhop, Burpees)

  • Bear crawl to cone
  • Broad jump OR Bunny hop back to the original cone
  • After 3 board jumps or 3 bunny hops, do 3 burpees and continue to jump/hop to cone 
  • Rinse and Repeat 

3 (D) – Werewolves 

#mumblechatter: The PAX did not like this. It was a bit too quiet. Outkast “Hey Ya” did not add positive value to the pre-thang. Sorry, gents, but great work! 

Mosey – The PAX moseyed to the blacktop, north of the school for The Thang

#mumblechatter: Hard Hat asked YHC during the mosey if the PAX should be moseying or frolicking since YHC was doing the latter. YHC responded “you do you” and Hard Hat began to frolic with a weighted vest… BEAST. 

The Thang:

The PAX was numbered off into three different groups. They would complete the exercises as a community, but when everyone came back to HOME, everyone did the exercise together. 

Home Station 

  • 20 (D) Jump Squats
    • Crab Walk
    • Bear Crawl
    • Duck Walk
  • AMRAP – Burpees until the last group comes home.
  • 3 (D) Werewolves at the end of three sets. 

Station 1: CRABS

  • 15 (IC) Crab Humpers
  • 15 (IC) Crab Jacks
  • 10 (IC) Dying Cockroaches 

Station 2: MONKEYS

  • 15 (IC) Monkey Humpers
  • 15 (IC) Gorilla Humpers
  • 10 (IC) Copperhead Squats  

Station 3: BEARS

  • 15 (IC) Alternating Shoulder Taps
  • 15 (IC) Dancing Bears
  • 10 (IC) Pickle Pushers

#mumblechatter: The PAX found Crab Jacks as a difficult and awkward exercise. Most guys felt their arms and thighs tingle… an Othello specialty.

#mumblechatter: The PAX had a great debate on which way to crab walk… Forward? Back? Side to side? Again, YHC yelled “you do you” and it seemed like the forward approach was preferred. Thanks, Kill Switch for your curiosity in which way to crab walk, thank you Safe Ride for just getting it done, and thank you Armbruh for your sexual innuendo. 

#mumblechatter: Roadhouse gleed with excitement when Micheal Jackson “Rockin Robin” came on the playlist.  In fact, Roadhouse gleed quite often during the beatdown, he was feelin’ himself this morning!

Mosey –   The PAX moseyed to behind the school


Partner A – BTTW – Chicken Peckers – AMRAP

Partner B – Bear crawl down the hill and back


Partner A – Bear Crawl down the hill and back

Partner B – BTTW – Chicken Peckers – AMRAP 

Mosey –  The PAX moseyed around to the new shovel flag location

#mumblechatter: YHC is pretty sure the facial expression on Safe Ride was, “Dude, the shovel flags are by the playground, remember, we changed it? Why are you running towards Dodge?” tee-hee, sorry buddy, YHC wants everyone to get some extra steps in to burn the calories! 


  • 17 (IC Rancid) American Hammers



Safe Ride’s law firm, call if you need a ride tonight! – Fo’real, you don’t want to deal with that! 

The third F, check Slack and reach out to Wentworth and Sparty.

Folsom Pop up lunch today… too late 😀

Grow Ruck in July… reach out to Rollbar!


Always sending out positive energy to those in need! 

Love all!

Message from the Q:

The need for connection and community is primal, as fundamental as the need for air, water, and food.” – Dean Ornish

I had a wonderful conversation with Roadhouse during a beatdown at Paradise. Tater Tot was Q and the overall concept was to engage with your brother and your community. 

So, in-between stations, you had to partner up with a buddy and just talk to each other. On the last leg I teamed up with Roadhouse and we had a wonderful conversation. 

One of the things we spoke about was the power of connection when training and teaching other individuals. It becomes emotionally exhausting in connecting with a lot of different individuals who have different needs…


… There is something primal and fascinating when you’re able to collaborate with other individuals and have the opportunity to help each other grow. If you think about it, that is how you develop positive relationships, and that is how you develop communities.

F3 is a perfect model of this process. Wait Time and a few others (Redwoods), collaborated at first to figure F3 out… those relationships became stronger… other individuals saw that and wanted to be part of it and over a couple of years, F3 Omaha is a community of itself. 

It’s pretty cool how that happens because innately, we are all seeking positive connections/relationships with other individuals. 

And naturally, we have our own shieldlocks within F3 Omaha… I admit I looked at Name a Rama and I don’t know most of the guys from Sarpy… fo’real.

But when Knobs Q’d Cornhusker yesterday and we did Sarpy Slammers, I instantly felt connected, I felt I instantly had the #SarpySwagg… Because we’re in F3 and we are bounded through F3. I had a primal reaction to feeling part of a greater PAX. 

And I feel that’s important to identify and remind folks because again, there are so many unique and different personalities and perspectives within F3…  It’s a great environment to enrich each other with stories, perspectives, SWAGG and that’s how we develop a community… As always, lean in dudes.

Happy St. Patty’s Day!

  • Othellooo!

Armbruh led us in a closing prayer, thank you bestie. 

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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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