Wednesday September 6, 2023

Top Rope – Aldrich Elementary School 506 No 162nd Ave

59 Degrees, slight breeze

36 PAX: Lifeline, Fr. Tom, Kielbasa, Bogy, Amazin, Superfly, Teleprompter, Mrs. B, Lamps, Pre-Game, Steeple, Yodel, Waterboy, WaitTime, Old Spice, Boji, Tupac (FNG), Little Pony (FNG), Haboob, Davito, Flatstick, Ace, Papa Smurph, Hi Point, Canadian Bacon, Supertasty, Tubboat, Thor, Sandworm, Kill Switch, Home Alone, Doppler, LPC, Greenhouse, T Swift, Vespa

Q: Vespa

5:30am: Vespa welcomed 36 Pax to F3. He began by stating the F3 Mission Statement, 5 Core Principals, & credo. He let everyone know that he was not a professional and to modify as necessary.  We had 2 FNG’s this morning. 

We began the morning activities with Warm-O-Rama at the Asphalt court

  • 25 Side Straddle Hops (IC) 10 out loud, 15 silent
  • 15 Tappy Taps (IC)
  • 15 Cherry Pickers (IC)
  • 20 Sun Gods IC (10 Front & 10 Back)
  • 15 Michael Phelps (IC)

Pre Thang

We moseyed to the entrance of the school and performed 3 sets of the following:

  • 10-Dips
  • 10-plank jacks
  • 10-Ranger Merkins


The workout today was a Pearls on a String workout.  We moseyed up the road to our first stop at the bank parking lot.  PAX held a plank until the six arrived.  We did 20 merkins, 20 squats, and 20 raise the roofs, followed by 10 merkins, 10 squats, and 10 raise the roof.  On to the next stop  20 Merkins, 20 squats, 20 raise the roof,10 merkins, 10 squats, 10 raise the roof. Mosy to the next spot: 20 Merkins, 20 squats, 20 raise the roof, Head back to the flags.

Omaha was called at 6:02am.  We ran back to the north side of the building for Mary.

Mary: Vespa called on Pax to get on their six for Mary:

  • We ended Mary with a round of Hammers (Rancid Style) starting with Boji



  • F3 Fire Pit at Valas
  • Happy Hours on Friday, see Slack

Prayer Requests



Tassel’s M Amy


Old Spice


Everyone will go through tough times at some point, and we also will know someone that will go through a difficult situation.  As HIM understand that when times get tough, do not break, keep fighting, especially if it will make a difference in someone’s life

1 Peter 5:10 The God of all grace, who called you to his Christ after you have suffered a little while, will himself restore you, and make you strong, firm, and steadfast.

Vespa lead us out in Prayer.

Thank you for the amazing support this morning.  It was an honor to lead the PAX at Top Rope!


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