Top Rope

Wednesday June 21, 2023

Aldrich Elementary (506 N 162nd Ave, Omaha, NE 68118)

65 Degrees, Warm & Muggy.  Great Day to get a good sweat going.

29 PAX: Magellan, Pappa Smurf, Flat Stick, Jaybird, Jukebox, Specimen, Schnitzel, Kryptonite, Lansbury, Canadian Bacon (Respect/Respect), Kill Switch, Greenhouse, Roadhouse, Vespa, The Fridge, Home Alone, Chowda, Starlord, Bogey, Macanudo, Steeple, Yodel, Mufasa, FNG, Wait Time, Old Spice, Baliwood, Superfly, Boji

QIC: Boji

I set my alarm for 4:30 this morning.  It seemed to come super early as I attended the College World Series the evening before with fellow F3 brothers Ozark, Mufasa & Gator.  Top Rope has always held a special place in my heart as it is one of the first “west” sites I posted at and where I did my VQ.  As this was the last beatdown before the shovel pass, I decided to pull a Q out of the archive.  I prepared the same beatdown we did for my VQ. 

The PAX started arriving at the shovel flags shortly before 5:30am.  I reminded them if they had a coupon to go and get it.  Some people (Roadhouse) seemed to take offense at this request. 

At exactly 5:30am, I welcomed the PAX to F3 and Top Rope.  I recited the five (5) core principles, mission statement, credo, let everyone know that I was not a professional, and then asked for FNG’s.  We did have one (1) FNG.

I asked the PAX to mosey to the Methodist West parking lot.  Once arriving at the parking lot, I noticed that we did not grab the coupons. Upon noticing this error, the PAX moseyed as a group back to the shovel flags to gather the coupons and then mosey back to the parking lot of Methodist West.  As you can imagine, there was plenty of mumble chatter directed at yours truly for not instructing the PAX to take the coupons to the parking lot the first time. None of this mumble chatter was encouraging or supportive.

Once we finally got the coupons to the Parking Lot we circled up for Warm-O-Rama


  • 20 Side Straddle Hops IC (10 Counted Out Loud / 10 In Silence)
  • 20 Sun Gods IC (10 Front & 10 Back)
  • 10 Big Ones IC (5 Each Direction)
  • 10 Tappy Taps IC
  • 10 Michael Phelps IC

This concluded Warm-O-Rama.  We stayed circled up for the Pre Thang

Pre Thang

The Pre Thang was my gift to the PAX this morning.  I wanted to prove to the PAX that 2 minutes is a long time regardless of what they may have heard at home. 

For the Pre-Than we did 2 Minutes of AMRAP Merkins

The Thang

After proving to the PAX that 2 minutes is a long time it was time to do the Thang.  I broke the PAX up into pairs for a 2-man grinder style beatdown.  I had four (4) stations set up.  The PAX were encouraged to go to any station and begin.  One PAX was doing the exercises on the sheet while the other PAX ran to the far side of the parking lot, completed 3 burpees, and ran back to switch with his partner.  Once the pair completed the cumulative reps on the sheet they were to move to the next station.  Following are the exercises that were on the sheet:

  • Station 1: (Coupon Station) 75 Overhead Presses & 75 Curls
  • Station 2: 200 Big Boys
  • Station 3: 50 Burpees
  • Station 4: 200 Squats
    • Rinse and Repeat until Omaha is called

As I was jogging there were many PAX that questioned my intelligence for putting together this beatdown.  One PAX in particular (Roadhouse) repeatedly let me know that I was #1 his book (finger gesture).

Omaha was called at 6:04am, the PAX gathered the lights, exercise sheets coupons and we moseyed back to the shovel flags for Mary.

6 Minutes of Mary

Boji asked the PAX to circle up and get on their six.  We did one (1) round of Rancid Style American Hammers.


  • FNG Mitch is now known as Bunyon

Announcements / Prayer Requests

  • Freed to Bleed June 30th
  • Heartland Hope 2nd F opportunity this upcoming Friday/Saturday
  • Continued prayers for Pete
  • Check Slack


There was a family that lived kitty corner from us in Iowa.  We had kids the same age and my son spent nearly every day with this family before we moved.  The adults occasionally gather with the kids on Friday evenings for a bonfire or a Sunday afternoon to watch a race.  My wife (Peg) worked with the father (Dan) before he switched jobs.  When COVID hit Dan’s job went remote and he started working from home. As a result of this, his drinking became heavier, and we did not see him as much. 

After we moved to Omaha I didn’t check in with Dan or his family all that often.  I heard through the grapevine that Dan’s drinking had gotten worse, and he had legal problems as a result.  I found out last weekend that Dan lost his battle with alcoholism and passed away on Friday from liver failure.  He was only 45 years old and left behind a 13-year-old son and 11-year-old daughter.

This hit me hard.  Dan was a fun guy to be around and very intelligent to have a conversation with. He was an avid reader and Notre Dame football fan.  I cannot imagine what his kids are going through.  I feel bad for not reaching out to Dan and trying to help more with his battles. We all know people that are struggling with things in life.  Don’t wait until it is too late to reach out.

I led the PAX out in prayer.

I really appreciate the support this morning!  T-Claps to Superfly for his leadership at Top Rope over the past year.    



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