“Royal Rumble Grinder”

PAX (10): Skidz, KOA, Sweet Roll, Nelly, Roll Bar, Skeet, High Life, Superfly & Doppler

QIC: Ferdinand

Pre-Run: Doppler & Ferdinand

Ferdinand welcomed the PAX and introduced himself, F3’s Mission, The Three Fs, 5 Core Principles, F3’s Credo, Disclaimer and asking if there are any FNGs. No FNGs.

Warm-a-rama:
Mosey to the parking lot for the Royal Rumble Grinder!

The Thang: Royal Rumble Grinder

There are four stations set up in a big square that we will work through. We will do the same exercise at all four stations with the same amount of reps. We will then move onto the second exercise and move through all four stations and so on!

Round 1 – 5 Burpees

Round 2 – 10 Jump Squats

Round 3 – 15 Alternating Shoulder Taps IC

Round 4 – 20 Bonnie Blairs

Round 5 – 25 Merkins

Round 6 – 30 Flutter Kicks IC

RINSE & REPEAT!

We made it through all the rounds once and then got to Alternating Should Taps on the second time through!

Omaha was called at 6:05 AM to mosey back to the shovel flags!

Mary: Sarpy Slammers IC Rancid Style Twice Around

# Off/Name-o-rama/FNG/Announcements/Prayer Requests/COT/Prayer:

Announcements – CSAUP 1/29, See Doppler about PAX getting together that are dealing with divorce, and encourage Q’s to tag the bruiser cruiser twitter handle when they will be bruiser cruiser friendly to keep getting those PAX members out to post.

Prayer Requests – Pray for Superfly’s friend Blake and his family during these difficult times, injured PAX, and any unspoken prayers.

Mumble Chatter – Ferdinand hit the road around 4:20 AM not knowing truly how long it would take to get all the way from Springfield to 162nd & Dodge! I arrived around 4:50 AM with just enough time to get everything setup prior to parking and planting the shovel flag. Right at 5:00 AM Doppler got out of his vehicle and planted his shovel flag and we decided to take off for a pre-run! I was underdressed, and the wind was howling! The first mile and a half didn’t seem too bad until Doppler mentioned we should probably turn around and head back in which we faced a 20-30 mph headwind that was terrible! It was great catching up with Doppler and before you knew it, we were back at the shovel flags with 4 minutes to spare! All the PAX started arriving and it was great to see faces I have never seen before as well as some sarpy swagger! I decided since there was 10 of us that we would all just do The Thang as one big group which was a GREAT idea! The chatter was fantastic, and everyone stepped up and counted off the different exercises. It was nice keeping our bodies moving with the cold and windy weather. I am disappointed in myself that this was my first Top Rope Q as I loved this site and will be back!

COT – 10 Life Tips

#1: Redefine Success – Success requires that you feel good about who you are, the decisions you’re making and how you’re living your life. A success definition that’s redefined in this way allows you to work toward a better future yet still be happy with where you are in the moment.

#2: Understand Your Internal Biases (and How to Change Them) – Remind yourself (often) that we ALL come to the table with our own unique perception of reality. Start listening to those who are different from you for the purpose of understanding. Not to try to change minds. Or to fix their problems. Just let them be heard (someone must take the first step and note that this often leads them to reciprocate).

#3: Re-Frame (To Change Your Reality) – Make it a game if you like, where you’re the hero battling against your challenge. I know that sounds silly, but it works because your brain LOVES to win at games (and to prove others wrong).

#4: Learn To Be Vulnerable – Working to excel in life is about being yourself and living with purpose. It requires that you go out on a limb, risk ridicule and potentially do or say the “wrong” thing. That’s vulnerable and takes courage.

#5: Challenge The Voice Inside – People often talk about being stuck. But you’re not really stuck. It’s just a feeling created by the voice inside of your head (that’s convinced you to do nothing, feel paralyzed).

#6: Live With Purpose (For Meaning and Fulfillment) – Purpose is created from within. It’s about being content in who you are and where you’re going, given your current circumstances.

#7: Let Go of Busy – Prioritize the things you say are important, or let them go (for good) because they’re not as important to you as you’ve led yourself to believe.

#8: Focus On Your Relationships – Although bettering yourself has a positive ripple effect on others, there’s a catch. It’s easy to become selfish (without realizing it).

#9: Be Open to Whatever Comes – Life isn’t fair. Some people have it easier than others. Many don’t play by the same rules. And sometimes people will try to hold you back.

#10: Have a Strong Support System – Identify who’s within your support system and any gaps. And then fill the gaps. Then use your support system like your life depends on it (because it does).

Prayer – KOA took us out in prayer!

Aye!

Ferdinand

Fomaha - 3045 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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