23 June 2021 / Top Rope / Aldrich Elementary School / 70 degrees – nice

PAX (37): Tugboat, Lifeline, Tater Tot, Vandelay (respect), American Picker, Patchy Adams (hate), Father Time, Mother Goose, Nemo (hate), Roadhouse, Tonight Show, The Plague, Slick, Kielbasa, Fine Print, Sparty, Wait Time, Wide Right, Blades of Glory, Armbar, Beaver, Super Tasty, Strokes (respect), Hard Hat, Speed Square, Smashmouth, Mufasa, Cheap Seats, FDIC, Cataracts, Thor, Theraband, Brad Pitt (respect, respect), Ketchup, Moon Man, Gator (and Patton (respect))

QIC: Gator

Pre-run (7): The Plague, Cheap Seats, Armbar, Gator, Vandelay, Sparty, and Tater Tot.

Pre-ruck (2): Strokes and Father Time

Coupons? Check (thanks, PAX). Orange Cones? Check. Tape Measure? Check. Arrive super early with plastic-coated papers containing overly detailed station exercises on clipboards to ease those VQ jitters? Ah… yes. 

It was a gorgeous morning at Top Rope and I was glad to see we had a solid group of pre-runners and pre-ruckers. Cheap Seats and The Plague gave a demonstration on “How to Accelerate,” followed by a presentation on “Picking Up the Six.” 

With the shovel flags planted in their proper location, a crowd of 37 took the shape of a circle on the basketball court. I was grateful to Patton for showing his support for my VQ, even though he was working through an injury. Respect!

Welcomed the PAX and completed the F3 introduction. Formed a big circle for warm-a-rama.


1.​Slow Windmills x 10 IC

2.​Finkle Swings x 10 IC (5 each side, with laces out)


3.​SSH x 20 IC 

4.​Gator Teeth x 10 IC (5 each side, with explanation of ornery gators) 


5.​Tappy Taps x 10 IC

The Pre-Thang

We did a short mosey to the field and formed a line before doing two rounds of the following exercises:

Walking Gator Merkins x 20 OYO

Run to the top of the hill

Monkey Humpers x 20 IC OYO

Run down the hill to the starting position 

Then a mosey around the school and back to the basketball court.

The Thang

We counted off into five groups and started working through Stations.

Station #1

PAX did murder bunnies 25 meters down and back

Then pushed the next group at Station #2

Station #2

PAX did the following exercises on a rinse and repeat cycle:

Cherry Pickers x 20 IC

Imperial Walkers x 20 IC

Air Squats x 20 (singles on the down)

T-Merkins x 10 (singles on the down)

Station #3

PAX did the following exercises on a rinse and repeat cycle:

LBCs x 20 IC

American Hammers x 20 IC

Flutter Kicks x 20 IC

Jump Tucks x 10 (singles on the up)

Station #4 

PAX did the following exercises on a rinse and repeat cycle:

Carolina Dry Docks x 20 (singles on the down)

Baby Dips x 20 (singles on the down)

Alternating Should Taps x 20 IC

Bobby Hurleys x 10 (singles on the up)

Station #5

PAX did the following exercises on a rinse and repeat cycle:

Alternating Lunges x 20 IC

Mountain Climbers x 20 IC

Copperhead Squats x 20 IC

Burpees x 10 OYO

Before the Q hit Station #5, Omaha was called.

We circled up on the basketball court for…


We moved into plank and did some tough core exercises:

Gator Spears x 10 IC (5 for each arm)

Alternating Swamp Slaps x 10 IC

Gator Tails x 10 IC (5 for each leg)

Name-O-Rama went well (with some assistance from Tugboat) and moved on to announcements.


Wait Time reminded us that there’s a Respect Pop-Up on Thursday at Paradise.

Tater Tot gave shout outs to the VQs this week, including a great beatdown from Blades of Glory yesterday at Wild Kingdom and one more to come from Patchy Adams at The Maize tomorrow.He also put out the word that Casual Pint will be hosting a Hump-Day Happy Hour today.

Hard Hat let us know that the monthly fitness challenge at the Apex (complete with murder bunnies and T-merkins) is being offered on Thursday with Slick at Stinson Park and Saturday at Aldrich with Blades of Glory.

Site-Q Armbar let us know about a half-marathon and other running opportunities. 5am at Stinson park this month.


We will keep FDIC in our prayers this week and, in true FDIC fashion, he led us in ours in a tight ball-of-man. Thanks, FDIC.

COT: “Who am I? Why am I here?”

I opened with a trivia question on the names of the candidates for the 1992 Vice Presidential Debate. Several PAX correctly chimed in that then-Senator Al Gore and then-sitting VP Dan Quayle were on the debate stage. When asked for the third-party candidate, Mufasa’s horseshoe was the closest with a Ross Perot guess. Mr. Perot’s running mate, Vice Admiral James Bond Stockdale, was third contender that night. He gave an opening statement and started with the line, “Who am I? Why am I here?”

This brought the Q back on topic to the COT. 

I talked about how I grew up in Tallahassee, Florida with a family full of grads from Florida State University and my deep connections to FSU. And then contrasted that with receiving my F3 name at Top Rope two months ago. 

But I knew right away that F3 was what I had been looking for in the past three years since moving to Omaha. Shortly after we moved here, I made a positive change in my life by choosing to run every morning. But I always ran by myself. I knew I needed the type of fellowship I had most of my life in Tallahassee and that I needed to feel part of my new community. I come to F3everyday because of the fellowship and outstanding culture of this group. I’m grateful to be a part of it and thankful to all the F3 Omaha PAX for their hard work, dedication, and leadership that made this group what it is today. So, chomp chomp – and thank you. 

– Gator –

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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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