Month: September 2017

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Praise

PAX: Ludwig, Big stick, DMish, PSL, Venus, Cowboy, Binary, Cathy, FoxTrot, CAPSLOCK, Tidy Cats, Jigsaw, PreVac, Dupree, Bagger Vance, Edible Arrangement, Bluegrass (F3 Birmingham), Funyuns (QIC)

18 PAX DRP’d for a little beatdown offered up by YHC. 14 PAX for the entire experience, 3 joined us halfway, and BV joined us at the end after his run in preparation for the Rock n Country. BigStick, Venus, and Cathy got a little off track but eventually joined us for half of the beatdown.

5:30 AM- mosey up Marchant to grass field between parking lot and stables. Stopped at gate for 5 merkins to allow FoxTrot and Bigstick to catch up. Somehow FT saw us, but BigStick lost us. As previously stated, he did find Venus and Cathy and eventually the rest of the PAX. Disclaimer. Make the most of this day starting with this workout!

COP: GMsx10 IC, WMHsx10 IC, BACs(f&r)x10 IC, APsx 10 IC, Seal clapsx10 IC. Quick and easy right into The Thang.

Happy Jacks (5 4ct SSHs followed by 2 jump squats) X 7

Burp Jacks (see above but sub burpees for JSs) X 7

Up/Downs (run in place, chest to ground and back up on Q’s call) for 1-1 1/2 minutes or so. Everybody is warm. Lets go

Mosey across parking lot down into the valley for Stairway to Seven. Run up hill to parking lot for 1 burpee. Back down, then back up for 2 burpees. Continue until 7 burpees at top. Flutter kicks for the 6.

Mosey back to grass field. (Insert BS, Venus, Cathy) for Happy Jacks x 5, Burp Jacks x 5, Up/Downs for a while.

Mosey to parking lot and line up along curb. Bear crawl to other curb (20-25 yards) for 10 Irking, crawl bear back for 10 derkins. Plank progression for the 6. R&R but sub burpee broad jumps for the bear crawl. Plank progression for the 6.

Mosey back down to the valley. AYG up the hill to the light pole for 7 burpees.

Mosey back to CUMC parking lot (Insert BV).

Happy Jacks x 5, Burp Jacks x 5, Up/Downs for 1 1/2 minutes.

Mary: FKs x 20 IC, 10 V-Ups OYO, 10 Mariah Carys right ankle left leg, 10 left ankle right leg. DONE!

COT/BOM

YHC read Psalm 103 after being very moved by GreaseTrap’s reading of it at Job’s memorial service. Knowing the agony of losing a son, David was able to write this psalm of praise and knowing the agony of losing a son, GT was able to passionately and beautifully pronounce this psalm of praise. Powerful!

Continue to lift up GT, Katie and their family.

I love you guys and love F3!

Funyuns

 

 

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Iditarod 1yr F3 Anniversary Q

QIC: Iditarod

PAX: Scraps, Schnitizel, Yosef, Aristotle, NPR, Black Lung, Mr. Roboto, G-String, Wood Shed, CDL, Sea Gull

A dirty dozen gathered this AM to celebrate 1 Year anniversary of YHC’s first post.  We paid homage to Polaroid from F3 Raleigh.

APB: Where’s Papa Juan, Long Relief, Godfather, Nadal, Ace, Alfonso, Anchor, Air Wolf, Wall Street, Big Worm and Pharoah.  I’m sure I forgot some.  A couple I know where you are.

WOR

Obligatory 2 Laps around the courthouse

GMs x 12 IC

WMH + BAC x 10 IC

WMH + BAC-Reverse x 10 IC

Imperial Walkers x 12 IC

Mountain Climbers x 10 IC

COP for Musical tribute to Polaroid who is planning a return trip to the Boro in November-To Wyclef Jean’s-Gone till November-Squats during verses-During the Chorus  Merkins for every November sang by Mr. Jean himself

YHC asked the PAX to Partner up

P-Patty Cake Merkins-Partners start in opposite directions around the courthouse Evrey time they meet 10-Patty cake merkins.  Merkin and when in high plank position exchange high five- 4 Sets of 10. Mosey to future site of Green House Ministries.

O-Ollie Norths-Fireman’s carry partner length of future site.

L-Lt Dan’s the entire length of the current Greenhouse Ministries Parking lot.

A-Awesome-A reprise of the Everything is Awesome Burpee challenge-Overhead arm claps and one Burpee for every Awesome sang.  Everything is Awesome-Tegan and Sara from the Lego  Movie.

R-Randorama-20 Monkey humpers IC, 20 Dips OYO, 20 Irkins OYO, 20  Bulgarian Splits Sqauats IC

O-One legged Burpees-6 One legged Burpees-(YHC started to notice the  time dwindling fast here.)

I-Indian Bear Crawl-Pax formed line head to to in plank position from the 6 Pax Bear crawls to front until all have participated.

D-Drying Cockroaches-10 OYO

Mosey Back to the Square

COT

YHC Shared extreme gratitude for relationship with Polaroid when he was in the Boro acknowledging that even though Polaroid sought YHC as a Elder/Mentor YHC gained just as much from the relationship.  Prayed for Polaroid prayed for Pax to develop relationships where the y could give away what they know and help other men.

 

Bullhorn-Hit up Air Wolf if you want to help with oil changes at the Greenhouse Ministries on Saturday.  He needs to know something by Thursday I believe.

 

NMM
I can’t describe enough what F3 has meant to me and why I want to see it grow in the Boro.  Over the past year I have seen men ask for prayer for their marriages, families, sick loved ones.  I have been picked up when I was struggling early on by fellow PAX like Blue Mule.  I have been challenged to lead by the likes of Funyuns, Bagger, and CCR.  So many more of the F3 Nashville crew especially in the Shire have challenged and pushed me in some way and desire to see that happen in the Boro and to see it affect other men.  Not to mention my Dr. the last time I had a check up asked what are you doing differently because he noticed improvement in overall health that he wasn’t sure I’d ever achieve because of genetics.  Keep challenging each other Physically, Mentally, Spiritually. Always be head locking. ISI

Thankful for the PAX and thankful to lead,

Iditarod

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Lonely at the Skunk

PAX: Chum, Head Stud, Toga, Night Stand

Four, slightly confused but ready PAX posted for fun a The Skunk.  Here’s how it went down:

Mosey one lap around park and meet at playground for warmup COP: SSH, Don Quixote, russian soldiers, imperial walkers, good mornings, merkins, scorpion stretch

Mosey to pavilion for 10 bulgarian split squats left, 10 derkins, 10 bulgarian split squats rt, 10 irkins, 10 squats to the seats and 10 clerkins

Mosey through swamp (not a good call) to tennis courts.  Complete four rounds of the arc loader= lunges followed by sprints.  Lineup for sideways bear crawls with the PAX stopping at the half and ea. sideline for PAX called exercise (LBC, burpees, merkins, dry docks, archer merkins)

Lineup at far court for suicides.  Two rounds were completed with Freddy Mercury in the middle.

Mosey back to the flag and stop for merkins and quick steps at the speed bumps.

Head Stud took us out.

NMM:  YHC was surprised by the light attendance along with the rest of the PAX.  Having looked at the Q sheet, YHC was also prepared for a beatdown from Leatherneck.., who never appeared.  The slander that would normally have followed not posting for your own Q would have been epic, but we’re going to refrain from all that.  After reading SLACK and BV’s backblast, there are clearly bigger things going on today.

Prayers for Grease Trap and family

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Three-Way at CRUEL HALL

THE PAX
Bagger Vance, 2. Floppy Disk (Co-Q), 3. D’Mish (Co-Q), 4. Funyuns, 5. Calfkiller, 6. Yard Sale, 7. Books-A-Million, 8. Tidy Cats, 9. CAPSLOCK, 10. T-Swizzle, 11. Edible Arrangement, 12. Ludwig von Osh Kosh, 13. HVAC, 14. Swamp Fox, 15. Prevac (not pictured due to premature evacuation), 16. Walter White, 17. Mattress Money, 18. Accounts Receivable, 19. Cathy, 20. Venus, 21. Mugshot, 22. Dupree, 23. Drone Zone, 24. Colonel Flo-Dotty (FNG-David Ott), 25. Baker Mayfield (FNG-HVAC’s Vistor from Kalamazoo – Ohio State Fan), 26. Brother-At-Law (FNG-Mark Lenihan), 27. Lt. Dan (FNG-Dan Oliver), 28. CCR (YHC)

MIA
Bigstick (another bachelor party?), Foxtrot (beemer 3 is in the shop?), Aunt Bea (…), PSL (a groin concern), JV, Dine N Dash, Grisham, Rooster, Tebow, many more

A perfect gloomy morning was the setting for this morning’s easy slide into the weekend. As the PAX rolled in, three things became clear:  1) Everyone was hyped for the first ever three-way Q, 2) @auntbea, who requested that I bring out the Q-shorts, wasn’t going to make it and 3) there was a slew of FNGs .  All good things.  …and 4) @calfkiller was struggling…and farting more than usual.

5 quick burpees to get the blood flowing and we were off on a leisurely mosey toward @dupree ‘s domain and back between the baseball fields to the pavilion for some ovulation, disclaimer and…

WARM-O-RAMA

Side Straddle Hop x20 IC
High Knees x10 IC each leg
Butt Kickers x10 IC each leg
Hop Kicks! X10 IC each leg
Slow and Low Merkins x10 IC
Willie Mayes Hayes X10 IC
Good Mornings x10 IC

Once the PAX were split up into 9 groups of three (plus me), we moseys over the bottom of the grass hill for some work. The gloom was personified by the low fog…breathtaking.

THE THANG
1s and 2s start on top of the hill with 3s down on the bottom. 1s start with atomic merkins on top.  3s start with jump squats on bottom.  2s sprint down the hill to relieve the 3s from their jump squats.  3s sprint up hill to relieve the 1s from their atomic merkins.  Repeat cycle with various upper body exercises called on the top.  These include atomic merkins, mountain merkins and straight up merkins.  After a few rounds, we held the 1s and 2s at the bottom and sprinted up the hill together to join the 2s.

Mosey to the parking lot for round 2.

1s, 2s and 3s line up pole to hole with a few yards of room in between for some burpee broad jump Indian runs. A few groans later we started.  All PAX perform called exercise while the PAX in the back of the line burpee broad jump to the front of the line.  Rinse and repeat until all PAX have had a chance to display their skills.  Called exercises included merkins, burpees, squats, and atomic merkins.

We finished with 10 burpees OYO and the reigns were handed to the ever so capable floppy D.

Staying in our three groups, Floppy send us out and three different 1 mile routes to retrieve flags that he had planted earlier. One group ran to Sir E and back, one group went north on Trousdale and one went south on Trousdale.  Once back, get into your team of three for some group total work:

100 Burpees, 200 Deep Squats and 300 Freddy Mercury…plank and wait for the 6.

Floppy had to prevac to get back before the M left for work, so D’Mish took over Mary and BOM/COT for the first ever 3-way Co-Q. Much to the relief of the PAX,  D’Mish punted the standard Mary in exchange for a nice easy stretch to close it out.

COT/COM

BULLHORN
Discussion regarding GrowRuck in Chattanooga. Hit up BV, Funyuns or Hambone with questions.

T-Shirt order coming soon. Keep an eye out for order details.

Continued prayers for the Kemp family.

MOLESKINE
On behalf the three way Q team, it was a pleasure. Seeing three FNGs this morning, with one being my brother-at-law, was awesome.  There is still plenty of room on the Q calendar, so do yourself a favor and sign up.  There are plenty of guys willing to co-Q or simply be a sounding board if it is your first time.

Until next time,
CCR, on behalf of Floppy D and D’Mish

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The Real Superhero

THE PAX: Yard Sale, Black Widow, Foggy Pirate, Frugal McDugal, Torch, Tortoise, Sanctions, CCR, Bad Boy, T Cell, Dr. Smartt, Loveboat, HVAC, Leatherneck, Crawfish, Big Bang, Floppy Disk, Spicoli, Edible Arrangements, Grease Trap, Grisham, CAPSLOCK, Iron Lung, Accounts Receivable, Third Degree, D’Mish, Princess Aurora, Col Flo Dotty, PSL, T Swizz, Blood Clot, Big Stick, Dine n Dash, Sterno, Funyuns, Blackwater, Hi Viz, Olan Mills, Cinderella, En Feugo, Lump, Walter White, Dupree, Bartman, Tidy Cats, Lewd Wig

QIC: Bagger Vance

47 HIM were present this AM at Detention to honor the life of Job Kemp and to support Grease Trap and Katie Kemp and their family.  Cobains to the 4 who posted at The Skunk, poor comz on my part.

0529 – one minute call

0530 – mosey down Hogan, side shuffle right then left on Trousdale, BearCrawl speed bump 1-2, crawl bear 2-3, deep lunge 3-4, Politician length of portables.  Finish w 5 HSPU and circle up

With 47 HIM, there was a bit of a lag so we SSH’d for the 6.

WOR:

SSH x 13 IC

Disclaimer

Willie Mays Hayes x 10 IC

High Knees x 13 IC

Butt Kickers x 13 IC

Hillbillies x 13 IC

Deep Squats x 13 IC

Imperial Walkers x 13 IC

Ok Mornings x 13 IC

High Plank and Count 1-5…Funyuns, Floppy Disk, D’Mish and CCR to the center to help with

THE THANG:

In groups of 5 (Job’s age) we break out and perform the following:

B urpees

A tomic Merkins

T oe Touches

M ountain Climber Merkins

A lternating Shoulder Taps

N olan Ryans

Batman is Job’s favorite superhero.  We did all exercises in reps of 29 (Grease Trap’s age) and mosey’d a loop at the end.  We AMRAP’d BATMAN until 0610.

Circle Up back at the Main Lot

Flutter Kicks for the 6

Mary:

Heels to Heaven x 20 IC

Yoga of some sort x 10 IC

Mariah Careys x 10 IC R then L

Scorpions x 10 IC

Flutter Kicks x 20 IC

Time

NMM:

The theme of the day is to honor Job and The Kemp family.  Over a few texts last evening, we decided to break into groups of 5 and disperse over the Detention campus and perform the BATMAN sequence.  As per normal, YHC left out Floppy Disk and had to download w him on the fly.  Also as per normal, FD did an excellent job.

D’Mish delivered a great heartfelt prayer in BOM.  Thank you for reminding us all how much Grease Trap has been a beacon of hope and a glaring example of faithfulness and grace.  May the Lord’s mercy rest upon him, Katie, Penny, Zeke and their entire family.  Thank you GT for the humility and dignity you have displayed during this emotional experience.  Thank you for letting us be near to yall and be engaged with yall.  Thank you for not shutting us out and for drawing us into your family.

Funyuns sent me a text after the Q that this was a great reminder to him and to me about what is different and special about F3.

Thank you for allowing me to lead yall and thank you for being such good leaders in and of yourselves.  This is not mine and it’s not yours, we have a responsibility and duty to give F3 away to others.

For the sake of the next story that will come up in the lives of those of us F3ers in Nashville and Franklin, please reach out to someone and invite them to come see what F3 is all about…and make sure you let them know, it ain’t about you!

YHC,

Bagger Vance

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Heads you get Lemon, Tails you get T-Cell. It’s a Win/Win!

Q’s – Lemon and T-Cell

Pax – Princess Aurora, En Fuego, Porcelain, Bad Boy, Bicentennial Man, and FNG FireFox

Since it’s Florida/TN week, seems appropriate to quote the old ball coach, Steve S, and say that “God smiled on Sylvan Park this morning!” Beautiful day for Lemon’s VQ.  Lots of talk pre-workout from Bad Boy on how beautiful Knoxville is. AGREE! Good omen for the upcoming win against the
Gatas.

The Thang

Lemon took the reigns of his first VQ. Mosey up and around the clubhouse for the warm-o-rama. Was joined mid-run by FNG, Chris Pau (FireFox). Great to have a new man join the ranks.

COP consisted of 20 SSH, 10 Good Mornins, 10 Willie Mays Hays,  a dose of little tiny baby arm circles and presses, and 10 merkins for good measure.

Made our way over the parking lot to utilize the the medians. Each round consisted of high-knees to first median, backward mosey to the next, lunges to the next, and then bear crawls to final median. The first round we did 5 burpees at each median. The next round we followed the same script except we did 10 merkins at each stop.

Lemon then led us down the hill for a round of 7’s. It was dips at the bottom and squats up top.

YHC took over her for some baked bread. Chibatta was in the oven and we were cooking baby. Burpee Tibata for 4 min.

In honor of football season, we worked on the coin toss. If it was heads, we headed up the hill. If it was tails, we jumped on our six for a pax-picked Mary.  Because of some confusion, we will be using Bit Coin only at the next Bomber.

COT

Welcomed FNG Chris Pau from way of CA, via Raleigh-Durham, via Chatt Town. Heard out about us from The Next Door website. Great to have an FNG join.  He will be known as FireFox.

50% headed to Dose for coffeeteria.  ALWAYS the highlight of a successful Bomber.

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Lets a Go!

QIC: Aristotle, Co-Q Yosef (for MARY)

 

PAX: Aristotle, Iditarod, Yosef, Scraps, Ace, Jack, King, NPR, Grohl, Schnitzel, Seagull, Mr. Roboto

 

Super Mario Circle of Pain: an 8-Bit idea turns slightly two-bit execution due to glitches, but 12 PAX did a fun workout.

 

YHC programmed a custom soundboard app on his phone with basic sound effects from the original Super Mario Bros. Bringing the game into the real world.

 

Warm O Rama:

Short lap around MMC parking lot, with Politician and side-skip thrown in

All exercises IC:

SSH x20

Willie Mays Hays x10

Front Arm Circles x8

Reverse Arm Circles x8

Overhand claps x8

Good Mornings x10

Slow, deep squats x10

Long lap around MMC parking lot, with intermittent “jump” sounds to signal a mid-run hop, and the “time running out” sound to signal a sprint to our circle spot.

 

The Thang: Super Mario COP

 

Sound FX from the app correspond to an exercise:

 

Coin = Two ‘Mericans (because $$$)

1-UP = Burpee

Jump = Split lunges, each leg

Pipe = Two squats

(honorable mention to Fire Ball and Pause, which got no assignments but were randomly pressed)

 

Everyone gets a turn to play. One PAX planks while retaining control of the sounds. Planking PAX mashes a button, and all do the exercise. Initially button-mashing was for as long as they could hold a plank. Switched up to 1 minute timers due to other-worldly ab strength becoming an unfair advantage (“Dad, when do I get a turn?!”)

 

Some went completely random. Some stuck mostly to one exercise for their tenure. All had a good time and got to work.

 

Due to water buildup and phone unreliability, there were app glitches. MC included requests to just call out the workouts, and how the phone issues were straight out of a Portlandia episode (true). Cobains to all for two-bit execution of a cool 8-bit idea.

 

Old-school speak: had to stop the game a few times to blow the dust out of the cartridge and resume play. You know how it is.

 

 

Lessons learned:

Mario and Luigi gotta be super jacked with all that running and jumping. Must be all the mushrooms.

Technology is a good supplement to a workout, but cannot be relied upon. Need to be able to do without.

When we got into a groove, it was good. Without the glitches we would have been sufficiently smoked.

KISS principle. Too many moving parts. Will refine and simplify the process and execute again soon (maybe next time with Sonic the Hedgehog sound FX).

 

The conn was handed to co-Q Yosef for the last 10 with the Mary. Yosef remembered Mario was a little pudgy around the middle and didn’t want the PAX’s abdominals to feel neglected.

25 LBC’s, 25 adolescent situps (half situps), 25 WW II sit ups on OYO.

Flutter kicks in cadence x 16

Scissor kicks in cadence x16

Reverse situps x30

Bicycles x20 in cadence

Rockies x25

PAX were relieved to hear we were out of time, but sad to hear we only did 3/4 of what I had planned for the abs. Will save the smoker for another day.

 

Mosey back to starting position.

 

BOM/BOL- Aristotle likened following Jesus to playing the best video game ever– one where you get free plays, but you aren’t the hero, the game is already won, there are infinite lives, and it lasts forever. Prayed for PAX to catch that vision of eternity and the resurrection as much more attractive than temporary pursuits, look forward to that hope, and share with others.

BULLHORN-Tuesday is Anniversary Q for Iditarod-Lets mark it as High Post Tuesday-Our high number since starting this thing is 20 PAX.  See if we can break that for Iditarod’s Anny-Q

September 23-Greenhouse Ministries Oil Change day-Air Wolf is heading up-Great way to serve the underprivileged of our community.  No experience necessary Air Wolf and company can teach anyone willing.

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Enter The Lucky Horseshoe

Q: Toga

PAX: Fuego, Olin Mills, Bagger Vance (?), Funyuns, Big Stick, Toga, Venus, Cinderella, Black Widow

9 hearty souls got up for a glorious, gloomy morning at the Track.  Here’s what went down:

Mosey to center of track loop for warmup COP: SSH, Storm Squats, merkins, scorpion dry docks, scorpion stretch, wonder where Bagger was…

Begin Lucky Horseshoe= 33 minutes to complete

1 lap, 20 merkins

1 lap, 20 merkins, 20 storm squats (think imperial walkers with 2 added squats)

1 lap, 20 merkins, 20 storm squats, 20 scorpion dry docks

1 lap, 20 merkins, 20 storm squats, 20 scorpion dry docks, 20 WWII sit-ups

1 lap, 20 merkins, 20 storm squats, 20 scorpion dry docks, 20 WWII sit-ups, 20 lunges

1 lap, 20 storm squats, 20 scorpion dry docks, 20 WWII sit-ups, 20 lunges

1 lap 20 scorpion dry docks, 20 WWII sit-ups, 20 lunges

1 lap 20 WWII sit-ups, 20 lunges

1 lap 20 lunges

1 victory lap

Circle up for ring of fire= hold plank while 1 PAX member at a time completes 7 pull-ups, continue holding plank while each member does 10 merkins.  Singing Johnny Cash was required throughout.

NMM:  YHC completed the Lucky Horseshoe a few times in RVA and nearly splashed merlot the fist time.  The Nashville PAX completed it in record time, and Big Stick was done in ~28 minutes.  YHC also posted a PR and could not figure out what happened.  Is everyone faster in Nashville?  Did YHC’s recent increase in hamburger consumption make him faster?  Is Funyuns giving out PEDs?  It turns out that the truth is in the data.  The usual Lucky Horseshoe laps are .25 mile.  The loop at the RaceTrack is .2.  Having asked Olin Mills about this prior to the running, YHC blames him for the false  info #FakeNews.  We’ll correct it next time.

Stay Classy,

Toga

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Titan 09/13/17

Q: Crawfish

PAX: Bicentennial man, Porcelain, Green Bean (ATL), Crawfish

The cool and soggy morning kept many PAX in the fartsack, but 4 persevered and were rewarded.

Mosey up the Parman Pl hill and back to the refuge of The Parthenon.

Warmorama: GM x 12IC, SSH x 30IC, WMH x 16IC, Toy soldiers x 10IC

Mosey to playground. While 2 PAX run around the performing arts center other PAX performs AMRAP pull-ups. Flapjack until group total reaches 150.

Mosey to Parthenon lot for Webbicide. 5 merkins at first lightpole, return to start. 5 merkins at 1st lightpole, 10 merkins at 2nd lightpole, return to start. 5, 10, 15 at 3rd pole… 5, 10, 15, 20 at 4th (Green Bean joined us for the last round following some confusion on launch point). R&R with squats.

Burpee indian run around jogging path back toward the launch point. After one round AYG back to the LP.

Mary: Flutter kicks x 30IC, J-Los x 15IC, Crunchy frogs x 10IC, 1 min plank progression.

COT: Prayers for Job and The Kemps, prayers for victims of Harvey and IRMA.

Small but hardworking crew today. Thanks for the effort men!

SYITG,

Crawfish

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Bomber – 09.08.17 – “Hands-free”

QIC: Princess Aurora

PAX: Bicentennial Man, T-Cell, Crawfish, Porcelain (LIFO), Third Person

6 PAX posted at Bomber for a medium dose of pain administered by YHC.

THE THANG:

Mosey over to the lot at McCabe Pub, passing Porcelain along the way. Circle up and hold People’s Chair to wait for his company. “Umm, does anybody see him?”

Ok, so we scratched that and went back to retrieve him. Moseyed back over to Love a First Sight to check out the cute puppies and kittens while we warmed up. COP, all IC:

  • SSH x 30
  • SnL Squats x 30
  • Planks Jacks x 15
  • Mountain Climbers x 15
  • Merks x 15
  • Air Press x 15

Step on over to the stone bench for some muscle pumping DIDs paired with Box Jumps.

Round 1: Dips x 15, Irkins x 10, Derkins x 5, Box Jumps x 10

Round 2 Dips x 20, Irkins x 15, Derkins x 10, Box Jumps w/ Squat at bottom x 10

Mosey back to stone entrance and backpedal up the hill. Pause for Jumping Dans x 10, and then head down to the lot and pair up for modified Dora.

  • Burpees x 50
  • 4ct Flutter Kicks x 100
  • Squats x 150

Quick stop at the wall and hold dip position. 10 Leg Lifts L/R. RnR.

Head over to the jungle gym where each PAX is to do Pull-Ups x 20 while the rest do an ab exercise.

  • Crunchy Frogs
  • J-Lo’s
  • Freddie Mercuries
  • Hello Dollies
  • Butterfly Crunches
  • Boxcutters

Mosey back to the long wall by the lot for Irkins x 10 IC

THAT’S ALL, FOLKS! COT/BOM

MOLESKINE:

Glad to see Bicentennial Man keeps coming back. Already seeing improvements in his fitness, and hopefully he feels it, too. All of us are also pondering the disappearance of Lemon and The Baptist. Guys, it’s 60 degrees, not 30. You’ve got a solid two months until hibernation.

BULLHORN:

Since I’m writing this from the future, tclaps to all the guys who completed the GORUCK Tough Fri/Sat. For those of us who didn’t make it, let’s make a pact to do the GrowRuck together on 11/18. I speak for all of us when I say we won’t regret it.

PA out.