Bricks n’stuff

PAX: Numbers, Drifter, Black Widow, Umbrella, Reefer, Olan Mills, Skid Mark, Swamp Fox, Prevac, Brother-at-Law, Blue Mule, CAPS LOCK, Vegemite, Calfkiller, PSL, Bagger Vance, Life Champ, Black Lung, CCR, Yard Sale, 3rd Degree, Cinderella, Frugal Macdoogal, Ludwig von Oshkosh, Accounts Receivable, Edible Arrangements, Dr. Smartt, Frogger, Dupree, Hollaback Girl, Floppy Disk

QIC: Floppy Disk

A healthy 31 posted at CH this morning. Temperature was a pleasant 68 degrees with 100% mug in the air. Together we performed the only burpees of the day at the strike of 5:30.. 2 burpees OYO. Warmup mosey included the bus loop and picking up Black Lung who, true to form, was strolling in late. He tucked in, we hit the hill, then convened in the parking lot to get warmed up.

Disclaimer (including bit about being covered in poison ivy… good times)

WoR (all IC)
Goofballs x15
SSH x15
BAC F x15
BAC R x15
Slow ‘n Low Merks x15
Air Press x15
Good Mornings x10
Willie Mays x10

Count off total group number to see if YHC had enough bricks. I was 2 short due to the CH group not being this big in a while. C’est la vie. Count off again, this time 1,2 to see who your pardsy is. Each group grab two bricks from YHCs truck.

THANG
Partner 1 does work while Partner 2 runs the small front loop, then flapjack. Each exercise must be executed 60x reps (each arm for individual arm exercises) by each PAX. Exercises were as follows:

Bicep Curls
Upright Rows
Thrusters
Flys
KB swings
Air Press
Squats

Any groups that finished early were instructed to start the rotation again with 20x reps of each exercise. Return the bricks to YHCs truck and mosey to the playground. Partner 1 does 30x rows while Partner 2 performs amrap pullups on the bar of their choice, flapjack, then RnR 1x. Mosey back to the parking lot for a quick…

Mary
SnL Merks x20
Low Plank 45 sec
Good Mornings x10 (IC)

Continue praying for Spicoli and his family. Continue to pray for other PAX and families that are dealing with sickness and injuries.

4:13 Strong kicks off next Thursday. This will be in lieu of the Hill that day. Check Slack for deets. F3 Dads will meet at Pinkerton Park in Franklin this Sunday at 3pm. Bring the kiddos for a little exercise and lots of fun. Snacks to follow.

See you boys in the gloom.

Floppy D

“Friendly Friday”

Pax: Yard Sale, Brother at Law, Edible Arrangement, Third Degree, Reefer, Ludwig, Swamp Fox, Razor DBA Venus, Cathy, Black Widow, CCR, Big Stick, Blue Mule, Dupree, PSL, FNG-Backlot, FNG- Hollowback Girl, FNG- Special Agent Greenwall

YHC: CAPS LOCK

19 courageous souls descended upon Cruel Hall for yet another Friday installment.  Today’s theme was “Friendly Friday” in an attempt to EH those we have been working on for a while and give them a lighter taste of “just a few jumping jacks and push-ups” (at least that’s how I pitched my FNG)).  The irony of YHC on Q for Friendly Friday was not lost on myself as I suspect most of my Q’s are Friendly Friday-worthy anyway.  I was sweating, so whatever.

It went like this:

Mosey down to the bus loop where I caught my FNG coming in hot.  He was apparently been sitting in the literal back parking lot of the school because YHC had given some bad directions.  Apologies. Caught him and the rest of the pax where the following WOR occurred:

SSH x 10

Squats x 10

Willie Mays Hayes x 10

Good Mornings x 10

LBAC front x 10

LBAC reverse x 10

Over head presses x 10

Everyone find a spot on the line for Cruel Hall’s newest favorite exercise — CAPS LOCK HOPS. 60 seconds front to back followed by 60 seconds side to side. RNR x 1.  Mosey down to grab some bar for 20 OYO rows and 20 OYO merkins on the bar.  Plank and wait for the 6.

Mosey to the pavilion for burpee/squat 7s. Plank and wait for the 6.

Mosey to the top of the bus loop where we People’s Chair for the 6.  partner up and explain DORA 1-2-3. 100 plank jacks, 200 LBCS, 300 Overhead claps. P 2 is running the loop and beginning reps where P1 finished.

Mosey to the coupon shed for 10 rep coupon pyramid of OH presses. Next set is 10 rep coupon pyramid of squats.

Mosey back to the back lot.  Pax lines up on line and Lt. Dan’s approx 20 yards, 3/4 mosey to the other end (approx 60 yards).  Rinse n repeat back the same way.  All pax lines up for full sprint to end.  Rinse n repeat back the same way.

Mary:

30 flutter kicks

10 tempo merkins

Finish last 60 seconds with Good Mornings

FNGs: Glad to have three come out last Friday. Welcome Hollowback Girl, Backlot because that’s his favorite place to park for a workout, and Special Agent Greenwall.

 

Hope everyone enjoyed the first Friendly Friday, as always it was a pleasure to lead you all.

 

CAPS LOCK

Cruel Hall 02/16/18 – Knowing is Half the Battle

QIC: Vegemite

PAX: Bagger Vance, PreVac, Ludwig Von Oshkosh, Big Stick, Floppy Disk, Skidmark, Olan Mills, Edible Arrangements, Black Lung, Razor (Venus), Tidy Cats, Rooster, Swampfox, Accounts Receivable, Yard Sale, Foxtrot Talks A Lot, Frogger, Offshore, Brother-at-Law, 3rd Degree, Spider Bite, Balloon Knot (FNG), Sandlapper (FNG) (Missing two on this list — ping me on Slack if I didn’t include you.)

YHC’s first solo Q saw 26 HIM up bright and early for a little Cruel Hall action. As there were two FNGs today, BV suggested I drop the disclaimer before a quick mosey out of the parking lot and back around for today’s WOR:

SSH x15 IC
Slow and Low Squats x12 IC
Good Mornings x10 IC
Willie Mays Hayes x10 IC
Calf Stretch x10 IC
Baby Arm Circles x10 IC
Reverse BAC x10 IC

PAX counted off by twos, and the 1s looked to their left to find their partner for the day. Then we all moseyed down to the bottom of the bus loop for an explanation of today’s THANG:

A documentary series on Netflix called The Toys That Made Us inspired today’s workout. If you were a kid in the 80s, you owe it to yourself to check it out. One of the toys they covered was G.I. Joe, so what better way to take everyone back to their childhood than by working together to defeat Cobra. This was a variation on B.O.M.B.S., and I’ve listed the modifications below:

Cobra - A ruthless terrorist organization determined to rule the world.

C: Carolina Dry Docks x150
O: Overhead Claps x200
B: Big Boy Situps x200
R: Reverse Lunges x200
A: Americans (AKA Merkins) x150

Partners worked together to complete all reps. Partner 1 started the exercises while partner 2 ran the bus loop. Flapjack that until each team completed all reps. Teams planked and waited for the six.

Once we finished that up, YHC realized there wasn’t enough time to properly pay tribute to one of the most B.A. characters in the G.I. Joe universe, Snake Eyes. Don’t worry, we might revisit my plan for him at some point in the future.

Instead, we moseyed back to the playground area for 80 rows split among each team. Partner 1 started while partner 2 did AMRAP merkins. Once we finished that up, we moseyed back up to the parking lot to end the week like Ludwig started it. We actually finished two rounds of his excellent Bear Crawl/Crawl Bear Suicide and Burpee Extravaganza. Partner 1 started off with the Bear Crawls, while partner 2 did AMARP burpees — we flapjacked that after P1 finished.

Somehow during the Bear Crawls/Burpees, the timer on my watch stopped. It seemed strange that there was always 5 minutes left every time I looked down at it. After the suicide/burpee combo, MARY consisted of 20x Flutter Kicks followed by 20x Hello Dollys. Fortunately, someone else knew it was time to stop after that.

COT:
Keep Prevac and his wife in your thoughts and prayers. She’s been dealing with dizziness, head/neck pain, and nausea due to some inflammation in her mandible. Also, please continue to keep Ludwig and his wife in your thoughts and prayers. Last Friday was one year out from her brain tumor surgery.

I appreciate y’all allowing me to Q, and I’m looking forward to more in the future.

SYITG,
Vegemite

Burpie Police is on Patrol at Detention

Scene: Detention AO, Time: 515am , Officer:  CalfKiller

Patrol arrived at the welcome party ( 10 burpies on the minute for 10 minutes ) and issues YHC a warning for improper jump during a burpie .  5mins later Backup Sergeant Ludwig was quick to enforce the citation by confirming the lack of jump.

Penalty: Ghost Q = BigBang

PAX :CCR, Floppydisk, Officer Calfkiller, Sergeant Ludwig, Blackwidow, Dupree Accounts Receivable , TooTall (PlankBoy), Umbrella, Brother-at-law (TomBradyHater), Pop-A-Loc, NumbTucks (FutureRuckStar), Tokyo Rose, Dr.Smartt, Skid Mark, FNG ChairForceOne,  and YHC (BigBang)

COP: Who Cares (GMs AMRAP and 5min Disclaimer spoke by Siri, your welcome Bagger)

Thang: Good thing Burpies were fresh on the mind

     Set1: 10 burpies on the minute for 10 minutes

3 suicides (Keep the blood Flowing)

     Set2: 10 burpies on the minute for 10 minutes

3 suicides (Keep the blood Flowing)

     Set3: 10 burpies on the minute for 10 minutes

MARY: 20 FK, 1 min low Plank

Moleskin: Thanks to CCR for keeping me accountable on the Q. Mad love for CalfKiller and Ludwig appreciate the honesty. Floppy thanks for the Pre-F3 Ruck and congrats. You got to experience 100 more burpies than everyone else. #Winning

Welcome Russ: ChairForceOne. Appreciate your service, and hope you come back and get to experience an Aunt Bea Q to really see how werid F3 can be. This morning was pretty stupid,  thanks to all PAX for giving it your all.

Sparty On, and SYITG

 

Ned Ryerson Takes Over Cruel Hall

PAX:       Bagger Vance, Floppy Disk, Black Widow, Ludwig van Osh Kosh, PSL, Big Stick, Vegemite, Yard Sale, Accounts Receivable, Third Degree,  Offshore, Brown Nose, HVAC, Prevac, Brother at Law, Braveheart, Aunt Bea, Swamp Fox, CAPSLOCK, Black Lung, Skid Mark, CCR (YHC)

22 unsuspecting PAX were met with a stiff single digit wind chill and a redundant test of wills this morning.  A quick counter clockwise (Brother at Law tried to take it to the bus loop) mosey around the small loop and down to the pavilion to get the blood flowing.

YHC aka Ned Ryerson, Needle Nose Ned, Ned the Head, etc… explained to the PAX that today is Groundhog Day and that we would be paying homage to PunxsutawneyPhil’s annual temporary home for February 2nd, GOBLER’s KNOB.  To add to the drama, I staged a little trouble with the Bluetooth speaker to get started.

Good Mornings x10 IC
Overhead Claps x10 IC
Burpees x10 OYO
Burpees x10 OYO
Lieutenant Dumps x10 OYO
Escalators.  10 merkins, run to 1/2 court and back.  15 merkins, ¾ court and back. 20 merkins, full court and back.
Reverse It…Run to ¾ court and back, 15 merkins.  Run to ½ court and back, 10 merkins.
SSH for the 6

Now that we are warm, it is time for the KNOB

Knerkins (knuckle merkins) x10 OYO
Nelson Mandela Merkins (aka terrorists) x10 OYO.  SSH for the 6
One-Legged Burpees x10 OYO (5 each leg)
Burpees x10 OYO

Time for a quick mosey to the parking lot.  Gather in a blob similar to starting time.

22 unsuspecting PAX were met with a stiff single digit wind chill and a redundant test of wills this morning.  A quick counter clockwise (Brother at Law tried to take it to the bus loop) mosey around the small loop and down to the pavilion to get the blood flowing.

YHC aka Ned Ryerson, Needle Nose Ned, Ned the Head, etc… explained to the PAX that today is Groundhog Day and that we would be paying homage to PunxsutawneyPhil’s annual temporary home for February 2nd, GOBLER’s KNOB.  To add to the drama, I staged a little trouble with the Bluetooth speaker to get started.

Good Mornings x10 IC
Overhead Claps x10 IC
Burpees x10 OYO
Burpees x10 OYO
Lieutenant Dumps x10 OYO
Escalators.  10 merkins, run to 1/2 court and back.  15 merkins, ¾ court and back. 20 merkins, full court and back.
Reverse It…Run to ¾ court and back, 15 merkins.  Run to ½ court and back, 10 merkins.
SSH for the 6

Now that we are warm, it is time for the KNOB

Knerkins (knuckle merkins) x10 OYO
Nelson Mandela Merkins (aka terrorists) x10 OYO.  SSH for the 6
One-Legged Burpees x10 OYO (5 each leg)
Burpees x10 OYO

Time for a quick mosey to the parking lot.  Gather in a blob similar to starting time.

22 unsuspecting PAX were met with a stiff single digit wind chill and a redundant test of wills this morning.  A quick counter clockwise (Brother at Law tried to take it to the bus loop) mosey around the small loop and down to the pavilion to get the blood flowing.

YHC aka Ned Ryerson, Needle Nose Ned, Ned the Head, etc… explained to the PAX that today is Groundhog Day and that we would be paying homage to PunxsutawneyPhil’s annual temporary home for February 2nd, GOBLER’s KNOB.  To add to the drama, I staged a little trouble with the Bluetooth speaker to get started.

Good Mornings x10 IC
Overhead Claps x10 IC
Burpees x10 OYO
Burpees x10 OYO
Lieutenant Dumps x10 OYO
Escalators.  10 merkins, run to 1/2 court and back.  15 merkins, ¾ court and back. 20 merkins, full court and back.
Reverse It…Run to ¾ court and back, 15 merkins.  Run to ½ court and back, 10 merkins.
SSH for the 6

Now that we are warm, it is time for the KNOB

Knerkins (knuckle merkins) x10 OYO
Nelson Mandela Merkins (aka terrorists) x10 OYO.  SSH for the 6
One-Legged Burpees x10 OYO (5 each leg)
Burpees x10 OYO

Time for a quick mosey to the parking lot.  Gather in a blob similar to starting time.

BULLHORN
Lunch today (already happened)

MOLESKINE
I appreciate everyone’s willingness to jump in and embrace the glory that is Groundhog Day.  One of the best movies (films?) of all time to be sure.   Always good to lead…its been awhile since I’ve knocked out two in one week.  If you are reading this, stop what you are doing and go sign up to Q.   It’s what keeps this thing going.

 

War Eagles,

CCR

 

 

26 Jan 2018 Hansen RedFriday

34 and perfect for the 21 RedPillers in the Gloom this am.  Mosey start down Hogan, right on Trousdale and up the bus loop to upper parking lot. Hey, @unt Bea, welcome to the PAX. Keep this route in mind as we will be cruising it again this am. Circle up for WOR and Diaclaimer, Hey Frogger, welcome, guessing traffic was intense.
WOR-
SSH x 13
Squats x 13
GMA x 13
Can Openers Rt x 10
Can Openers Lt x 10
Sgl leg swings Rt x 10
Sgl leg swings Lt x 10
Alabama Prom Dates x 10 IC
THANG:
Quick reading of the obit of SSG Daniel Hansen while holding forward leaning rest.
Quick rundown on today’s HERO WOD HANSEN
5 Rounds for Time
30 KB swings
30 Burpees
30 BBSU
Modifications:
Partner up for accountability
Burpees split btwn PAX but coupon must be part of the burpee movement
BBSU w coupon
Run loop between rounds
2 MOM:
Reading from Heb 12 on discipline
Time
NMM:
Always good to have a partner. In the reading of Hansen’s obit it was cool to see that Daniel’s twin brother Matthew joined the Marines with him. How great is it to have a brother in arms, even better to have a Band of Brothers. Being the odd man out this am it was much more difficult to get through the discipline of the Hansen WOD. While we aren’t literally laying our lives down for our brothers, we are out early every morning to be there for them. Thank ya’ll for continuing to show up and help me get better.
Bullhorn:
Service opportunities coming up, check in w me, CCR Floppy or Dupree.
F3 Dads camp late summer, more details to follow.
YHC,
BV
PAX:
Yard Sale, Calf Killer, Due Process, Swamp Fox, CAPSLOCK, Brown Nose, Umbrella, @unt Bea, CCR, Floppy Disk, D’Mish O Nuts, Braveheart, Venus, Frogger, Dine N Dash, 3rd Degree, PSL, Vegemite, Offshore, Accounts Receivable, skid Mark, Lewd Wig, Bagger Vance

Explosive Christmas Cheer

Nothing says Tender Tennessee Christmas like a mid 50s temperature and cloudy skies that greeted the 28 PAX in the gloom.

We began with a warmup mosey around the bus loop and circled up in the parking lot for WOR.

20 SSH
10 seal claps with butt kickers
(Do we call them Seal Kickers?)
10 BAC
10 RBAC
10 Good Mornings
10 WMH
10 HopKicks
10 Tempo Merkins

Thang:
YHC was eager to spread the Christmas cheer, so we divided into 4 groups for a 4 corners explosive workout in the parking lot.

Dimensions of said rectangle were roughly 15 X 25 yards. Important because we bear crawled between each corner.

Corner 1 – 15 burpees
Corner 2 – 15 jump squats
Corner 3 – 15 jump lunges (1 1, 2 2, etc.)
Corner 4 – 15 clerkins (merkin with a clap)

We did the lap of all 4 stations 3 times. Legs were on fire after lap 1, and shoulders were quick to follow. MC from Cinderella after lap 1 questioned YHC’s spreading of Christmas cheer.

Moseyed to the bus loop and spread more cheer by bear crawling to the top of the hill and performed 10 reps each of the 4 explosive exercises from the loop.

SSH for the 6 and headed to the playground for the 3 sets of:

15 rows
15 derkins
15 hanging knees to chest — after reading about some advanced calisthenics moves this week, I came across this. Loved the way it crushes the core stabilizer muscles. And you get some lat work too.

Moseyed back to the parking lot for one final explosive exercise: the sprint.

We sprinted the length of the parking lot, roughly 40-50 yards, and then finished the capri lap by jogging in for Mary.

30 flutter kicks
10 Laney Lou
20 hello Dolly
10 AST
5 good mornings — per request from D’mish ‘n Donuts — although I should’ve denied the request if I knew that he fartsacked on coffeeteria.

Great work today. And welcome FNGs Barney Feivel and Ulysses. EH’d by NumbTucks.

Announcements — no detention on Monday. Enjoy the Christmas holiday.
New Year’s Day convergence at the Hill.

Prayers for those families who have lost loved ones. Christmas is a hard time for that. Specifically the Kemp family.

And thanks for the prayers for my wife — God’s name Kate. (ask Bagger) The tumor is stable and hasn’t changed, so we’re very thankful about that.

Ludwig van OshKosh van Enthusiasm van Lederhosen

Field of Dreams…Or Pains

When:  12-15-17

PAX:   Big Stick, PSL, Floppy Disk, Ludwig, Private Sandman, Foxtrot, Funyuns, Braveheart, Bagger Vance, Accounts Receivable, Savannah, Deck the Hollis, Swampfox, D’mish, Dupree, Offshore, Black Widow, Patti, Vamos (F3 Metro), Chum, Vegemite, CCR, Slumlord (F3 Birmingham), Cinderella, Walter White, Numb Tucks, Grisham, Prevac, Umbrella, Olan Mills, Edible Arrangement (QIC)

31 PAX braved the cold and took the daily red pill to get better heading into the weekend.

WOR:
Mosey around the AO then
SSH x 20 IC
Butt kickers x 10 IC
Squats x 10 IC
BAC x 10 IC
Reverse BAC x 10 IC
GMornings x 10 IC
Windmills x 10 IC

Thang:
Mosey to the shed.

With musical inspiration provided from Metallica’s ’83-’88 discography and a few Pantera riffs we engaged in Suicide BLIMPS. Each exercise performed at different ends of the court with the mode of transportation being a suicide.

Burpees x 20
Suicide
Lunges each leg x 30
Suicide
Imperial Walkers each leg x 40
Suicide
Merkins x 50
Suicide
Plank jacks x 60
Suicide 
Squats x 70
Suicide

Then Count off 1-4. Mosey to the baseball field and groups 2 & 4 grab coupons on the way. Field lights turned on to visualize the sweat.  Group 1 gathered at 1st base, group 2 at 2nd base, etc.

1st base – WWI x 50
2nd base – KB/coupon swings x 50
3rd base – Merkins x 75
Home plate – Lion kings x 50
Mode of transportation between the bases = bear crawls & crawl bears.

Mosey back to parking lot.

Mary:
Tempo merkins x 10
Jane Fonda’s x 20 each side
Flutter kicks x 30
Hello Dolly’s x 20
Outlaws forward x 10, reverse x 10
Boxcuttters x 10
Freddie Mercuries x 10

BH:
Remember TAK Paks.  Also see T-Cell’s post on Slack within F3 Nashville General channel regarding the F3 Nashville Job Kemp Memorial Fund.

Pleasure as always.

Merry Christmas,
EA

Job’s Birthday Celebration

AO: Cruelhall

PAX: Bagger Vance, Donuts, Edible Arrangement, Dr. Smartt, Floppy Disk, Big Bang, Funyuns, CCR, PSL, Bartman, Blood Clot, Torch, Tortoise, Love Boat, Giggem, Cajon, CAPSLOCK, Accounts Receivable, Blackwater, Rooster, Grisham, Dupree, Prevac, Cinderella, Umbrella, Yard Sale, Big Stick, Foxtrot Talks A lot, Ludwig von Beethoven, Braveheart, Numb Tucks, Harvey Updyke, Offshore, Swamp Fox, Captain Derivative, Private Sandman, Black Widow, Olan Mills, Hood Rat (FNG), Wedding Planner (FNG), Ettou-five (FNG), Bernie Madoff (FNG), Honey Badger (FNG), Fancy Pants (FNG), GreaseTrap QIC

When I arrived there was a welcome party doing extra credit burpees, which I did not partake in. I watched Bagger, Funyuns, and BigBang put there rucks on which I advised would not be a good idea. They should have known that you don’t have to make my workouts harder.

Everything in the workout was based around two numbers(more to come on this):

135- the number of days Job lived after being diagnosed with DIPG

6- this day (Dec 8) was his birthday which he turned 6 years old.

Here is how everything went down:

There was some malicious intent on our part with the warmup. For all the FNG’s, we normally run a slow loop and circle up to stretch and warmup. That was not our plan. At the strike of 5:30 Edible hollers to circle up with some SSH in cadence. The joy to me was no one but a few pax knew how many we were going to do. Edible did a fantastic job calling out 135 SSH. Not only did he do them all, but he kept good cadence. Props to him. I will remember for a long time Bagger standing there waving his hands in the air. Haha.

Once finished I brought everyone in to explain the significance of the day and what the numbers meant. We were there to workout so no long speech for me, and I sent pax off to grab coupons and meet again under pavilion.

We had already knocked out 1 of 6 135 reps exercises, so here was the rest:

Partner up- count reps together

135 merkins with coupon on back switching off

135 Burpees (shoot me)

135 Tabletop jumps (some pax did bench jumps-weak)

135 coupon squats (FNG- Wedding Planner has the best form out of all of us)

135 Rows with coupon on chest

You had 5 min to compete each round and if not finished, move to the next exercise to keep up with time.

Put coupons up and meet back in parking lot for COT. Skipped Mary. 44 Pax took a min, but it was so cool. 5 FNG’s to meet and name. I knew all of them from different walks of life, and it was great for them to be there.

Prayer and then the announcement there was Donuts and coffee at Dupree’s church next door for everyone.

Words can not describe how much each of you have meant to me this year. It started out as a workout, and had lead to some of the best friendships. You all have been there with me through the whole time. There are moments that I will never forget- at the hospital Edible and Calf Killa were some of the first people to see us after the diagnosis, who, at the time did not know us that well. You all sent letters, texts, and recourses to me that I can not describe how much helped. You have always been there, at my house, when I said I needed help within 10 minutes. I particularly remember on Sept 14 I sent a text out and you were there in my driveway, quick. You prayed for us everyday and still do! Your wives have become some of Katie’s best friends and have given her so much strength. You have shown us a lot of love, and I am so thankful!

The 135 days Job lived after the diagnosis were some of the hardest but sweetest times of my life. With this type of news, your perspective on life changes, and it did that to me. I will cherish those days with Job for the rest of my life. I was suffering at the time, and F3 was what seamed to be the only constant in my life. Everything in my life turned upside down, but F3. I was still there because you gave me strength to go home and face the reality of my life.

Thanks to all of you who showed up Friday morning. It means a lot to me.

GreaseTrap

Monday Funday

Under a bright super moon on an unseasonably warm December morning, 21  decided to start the week out right…
PAX: Olanmills, Legalzoom, Offshore, CAPSLOCK, Umbrella, Yardsale,  Dine ‘n Dash, NumbTucks, PSL, Harvey Updyke, CCR, Dupree, Pop A Lock, Donuts, Ludwig van OshKosh, TooTall, Floppy Disk, Black Widow, Accounts Receivable, Blackwater, Dr Smart

Started out with 10 Burpees and then a jog around the ball field…
WOR:
20 side straddle hops
15 good mornings
15 BACs forward
15 BACs backward
15 high knees

The Thang:
Indian run to the bottom of the hill / entrance of Ellington (.4 miles)
20 jump squats
Indian run back up the hill to the school (.4 miles) and meet at shed to pick up coupons
Begin the Murph
Break up 100 pull ups, 200 merkins, 300 squats w/ coupons into 10 sets (10/20/30)
We get through about 5-6 sets before time to run again
Indian run to bottom of the hill / entrance of Ellington (.4 miles)
Indian run back up hill to the school (.4 miles) and circle up for Mary

40 WW1s
20 Freddie Murcury’s
10 tempo merkins

Good push by all and welcome to FNGs Randy Bostich aka Legal Zoom and Malcolm Reddoch aka Harvey Updyke.

Announcements: It’s Joel Kemp’s bday on Friday. Please keep the Kemps in your prayers.

A_R