Month: November 2018

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Bomber 112318: Leftovers

CONDITIONS: 40 and calm at 0600 start. Nice sunrise.

PAX: Crawlspace, Tiny Dancer, Norm (F3 Raleigh), Right Said, Porecelain, Cunning Linguist, Shadow, Dutch Oven, Pumpkin Spice

QIC: Hi-Viz

DISCLAIMER

WOR: Quick mosey to the nip, followed by 23 of each, IC: SSH, Merkins, Air Presses.

THANG
T-Cell (who was planning to Q, until a a last-minute logistical issue) provided YHC a turnkey workout, so it was fairly straightforward. Run the greenway and stop at nine points along the way to perform 23 of each of the following exercises to spell out LEFTOVERS.

L Lieutenant Dans
E Elevated Merkins
F Flutter Kicks
T Travoltas
O Overhead Presses
V V-Ups
E E2Ks
R Reverse Lunges
S Squats

We rounded the corner back into McCabe with two minutes on the clock, just in time to find Tiny Dancer and wrap up with Jane Fondas on each side for good measure.

COT/BOM

Great work all around. Nice to have Norm from Raleigh visiting. Enjoy the rest of your long weekend. Viz out.

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MARSOC LONG CARD

TEMP: 37
GLOOM FACTOR: Moderate
PAX: Juan Valdez, Boyband, Dupree, Bagger Vance
QIC: BV
THANG: MARSOC LONG CARD
1.  Side Straddle Hops 30-IC
2.  Half Jacks 30-IC
3.  American Hammers 10-IC
4.  Wind Mills 10-IC
5.  Push Ups 50-SGL COUNT
6.  Chest Press Flings 15-IC
7.  Dive Bombers 20-SGL COUNT
8.  Wind Mills 10-IC
9.  Tricep Push Ups 25-SGL COUNT
10.  Up Back and Over 10-IC
11.  Cherry Pickers 15-IC
12.  Merkins 50-2 SGL COUNT (10×5)
13.  Bend Fore Aft 10-IC
14.  Sit Ups 200-SGL COUNT (25×8)
15.  Trunk Rotations 10-IC
16.  Merkins 50-SGL COUNT (10×5)
17.  Leg Lifts 30-SGL COUNT
18.  Pistol LBCs 50-SGL COUNT
19.  LBAC 10-IC
20.  Quad Stretch 1 min
21.  8 Count B Builders 25
22.  V-Ups 20-SGL COUNT
23.  Lunges 20-WALKING
24.  American Hammers 10-IC
25.  Flutter Kicks 140-IC
26.  Hello Dollies 75-IC
27.  GMA 10-IC
28.  Push Ups 50-SGL COUNT (10×5)
29.  Press Chest Flings 15-IC
30.  Flutter Kicks 50-IC
31.  LBCs 50-SGL COUNT
32.  Inboard/Outboard 10-IC
33.  Up Back and Over 10-IC
34.  Trunk Rotations 10-IC
35.  Tricep Push Ups 25-SGL COUNT
36.  Dive Bombers 15-SGL COUNT
37.  Squats 30-IC
TIME
NMM: Today was a great way to prove you can get an A$$ whipping without any running. We did modify some of the exercises and did break down the higher rep counts but it was still a smoker. YHC, would have woggled snot but couldn’t catch breath long enough to do so. PA would not have approved of the size of YHC’s #Weinke but I challenge any non military PAX to memorize that Q the first time through.
Small but hearty PAX this AM, everyone did their part to pull us through. So good to see Juan out and not in his 7Hills tennis get up.
Dupree kept pushing each time we drew Merkins and there were lots of variations to push through.
T Claps to Boyband for the coffee and the FEBA.
BH:
Room in the Inn on Sunday night at Dupree’s church. There is a sign up genius on Slack. Bring your kids, a great way to serve and to be fed by giving back to others less fortunate.
Speaking of Dupree, his wife is fur weeks away from delivering another baby. Keep them in your prayers.
12/1 Tacky Christmas party at our Hooch
12/7 First Friday lunch at Richland CC @ 1130 with Umbrella on Q and his good friend speaking on overcoming adversity.
Pleasure and honor to Lead yall,
BV
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Thankful Q @ The Pound

Thanksgiving coming at ya like:

14 PAX in Attendance:  Creeper, Sterno, Tebow, TV Guide, SoccerMom Altidore, Gaylord Focker, Nimbus 1500, “Cirrus Black” (FNG Will, Nimbus’ little brother), MuRSA, Netflix, HushPuppy, CheezWhiz  & 3D (QiC)

Surprise! 5:15 pre-party solo showing of YHC doing 5 burpees and then sprint 2 light posts (~50 yds) per round. We did 10 rounds in 10 minutes. Creeper came in midstream and busted out 6 good sets. Gaylord got in 2. BG Music provided by TobyMac, Metallica, Greta van Fleet and others.

Warm-Up/Disclaimer:

  • Jog around parking lot x 1
  • SSH IC x 15
  • IW IC x 10
  • Tempo Merkins IC x 10 (varying cadence)
  • SJ IC x 10
  • Tempo Squats IC x 10
  • 30 seconds GM OYO

The Thang(s) 

Apparently, NumbTucks got voluntold to cook 4 turkeys and hams, so I consulted with him for this part of the Q. Much love was sent his way as we busted out these sets…

We done DID it:
Derkins, Irkins and Dips in sequence. x3, x6, x9 & x12. Then back down the mountain with 9, 6, 3. Arms are pumped! But SoccerMom hasn’t had enough yet, “Is that it?” So we ended with 10 of each.

F3Nolensville Turkey-Trot. Indian Run 1 mile with a speedbump: We have to show our FNG what F3Nolensville is all about… lunge walk the short bridge 10 squats on far side, then lunge walk back.

Run past the long bridge (much to the appreciation of the PAX)…

Our family loves time together and games for the holidays…so we did:

The Deck of Death: 4 suits, 4 exercises. Do the number of reps on the card, all face cards are 10, Aces=11. Joker is 20 of Pax’s choice (mix & match or all of one). For today: ♥ = Iron Mikes (each leg = 1/2) ♠️= pull-ups  ♣️= Burpees ♦️= toes to bar.

Everyone got a turn and for some reason the Iron Mikes were very represented. Had my legs feeling like:

 

MoM: Pax perform a few Mary exercises:

We did: Flutter Kix with arms held up or out (not under butt) & American Hammers

CoT/Numbers/Names/Christening of FNG

Post-party of 26 burpees (3D pulled a 6 and planned to do Yurpees but STERNO was like, “PLUS??????” and YHC pulled a Joker, so modification to Burpees was announced. Strong Showing of most every PAX. Brutal finish!

But wait…There’s More! TVG hid his B-day until SoccerMom let it slip so we did 41 Merkins in his honor.

Moleskin/What we Learned:

  • So cool to see the beautiful Golden Full Moon and the colorful sunrise today, The Heavens declare the glory of God and I’m thankful y’all got out of the fartsack to witness it with me today.
  • Awesome to linger for 45 minutes of coffeeteria after the beatdown. Great to meet Nimbus’ Brother Cirrus and both Nimbus and CheezWhiz plan to bring more family Saturday. Sweet!
  • CheezWhiz has plenty of ideas for future Qs, CSAUPs, Gladiator-style F3 fights to the death, etc. Needs to sign up!
  • Exercise Self-Control and Discipline this weekend/holiday when men are expected to gratify the flesh and serve themselves. I’m not saying not to enjoy and be thankful for the gifts of good food and drink, I’m just encouraging to consider serving and not being a glutton…Aye?
  • I might need some help from Gramma to pass the potatoes after the DIDs though…
  • See you Saturday for a HushPuppy Q!!!!!!!!!!!

3D, out!

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Cochran

PAX: Dilly Dilly, PSL, Black Lung, The Strangler, Boy band, Yard Sale, Big Stick, Tiny Dancer, Red Skull, Prevac, Rooms-2-Go, Blood Clot, Bagger Vance, Venus, Edible Arrangements, Black Widow, CAPS LOCK

QIC: Floppy Disk

Conditions: 42 with a chilly breeze

Disclaimer then quick mosey around the church.

CoP (all IC)
SSH x20
High Knees x15
Butt Kickers x15
BaC F x15
BaC R x15
Overhead Claps x15

THANG
Mosey to the bottom of the Cochran hill, some of us more speedily than others. Simple. Each PAX must mosey to the top of Cochran and back 3x as well as perform 200 reps of each exercise: Merkins, Squats, Big Boy situps. Exercises could be broken up as desired. If you finished early head to the playground and perform the following until all PAX were in: 5x Pull-ups, 10x CDDs, 15x Rows, 20x Dips.

Mary
Flutter Kix x20 (IC)
J-Lo’s x10 (IC)

MS
Great to have Rooms-2-Go back in the fold, if only for a day. There’s a chance that he may be moving back to town next summer. We anxiously await confirmation. Black Lung’s standard practice of rolling up 5 minutes late finally backfired on him. We were not in a regularly visited part of Sir E, so he spent almost the entire 45 minutes scouring the grounds for the PAX. He found us with about 5 minutes to spare. Big Stick had to take care of some business midway through the workout. I wouldn’t recommend picking up a pair of socks if you happen to come across them in the woods near Sir E.

BH
Room at the Inn this Saturday, 11/24. Reach out to Dupree with any questions.

SYITG,
Floppy Disk

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Glutes And Ladders

PAX: Princess Aurora, Silver Medal, Bicentennial Man, Boone’s Farm, Harbaugh, Lumbergh, En Fuego

QIC: En Fuego

Conditions: A perfect Thanksgiving week gloom

7 PAX got in the Holiday spirit today, as we embarked on a F3 family road trip to take in some Christmas lights while dusting off an old family board game of Chutes and, err, Glutes and Ladders.

THE THANG:

0530 Disclaimer given and we begin our mosey from the friendly confines of III Pillars to the Green Hills Hill Center.  YHC had previously issued a challenge to the PAX to get the Q-calendar full for the balance of 2018.  Despite the valiant effort of a few, select HIM, we had one open Q spot remaining and with that a penalty is issued – during our mosey for every car that passes us going southbound we stop for four merkins.  Approximately 40ish merkins performed in route – all PAX thankful those cars traveling northbound were not included in the penalty count.

Arrive at the Hill Center and set up COP under the holiday lights across from Zoe’s / Pei Wei.  The PAX knock out some WMH, GMs and Scorpion stretches; PA spends his time perusing Kendra Scott’s latest collections through the window, potential stocking stuffers for the M no doubt on his mind. We then head down the stairs to the bottom floor of the Whole Foods garage, where we count off in 1s and 2s and instructions for Glutes and Ladders are given.

There are six flights of stairs.  Team 1 goes first, up the first flights of stairs, perform 5 Imperial Squat Walkers, back down the stairs.  While Team 1 goes, Team 2 is performing Lieutenant Dans.  Flapjack.  Once Team 2 returns, Team 1 takes off again, this time going up two flights of stairs, where they stop and perform 10 Imperial Squat Walkers.  R&R until both teams knock out six flights of stairs, with Imperial Squat Walkers increasing to 15 reps (3rd flight), 20 reps (4th flight), 25 reps (5th flight) and 30 reps (6th flight).

PAX all in, mosey back under the lights to the street that divides the Hill Center.  Team 1 runs approximately 50 yards (always facing Hillsboro Blvd, so backwards mosey during half the run) and performs 10 Bulgarian Split Squats each leg.  While Team 1 goes, Team 2 is performing flutter kicks.  Flapjack.  After one round, we are short on time and we head back to the friendly confines, with one stop along the way to knock out 20 more merkins.  Arrive back at 6:15 and 59 seconds on the dot, with the run home slightly more painful than the initial run out.  Huddle up for COT/BOM.

BULLHORN:

  • Bicentennial will be leading the next round of F3 Libeery – December 11th at Fat Bottom Brewery.  Freed to Lead is the book of choice.
  • Umbrella, our 12th Man for December, is hosting a leadership luncheon December 7th at Richland Country Club.  Get your RSVP in to Umbrella on slack.
  • 6th man was Harbaugh – glad to have him back in the fold!

MOLESKIN:

In this season of Thanksgiving, extremely thankful and feel blessed to have all of you HIM in my life.  Appreciate y’alls leadership, your accountability and allowing me the opportunity to lead.  There are certainly many days where I can take home the trophy as biggest facade or poser as a leader in my professional life, or a leader within my home.  But there is never a facade with F3 – and that has nothing to do with my Q talents, or primarily lack thereof, but everything to do with the men who populate the COT and the environment that you create.  F3 counts – and I am appreciative.

Lastly, for those keeping score, I’ve got all in 2.24 total miles traversed, 21 flights of steps climbed, 105 Imperial Squat Walkers performed and 10+ minutes of Lieutenant Dans.  Sprinkle in some Bulgarian Split Squats – impressive work by all!

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17 BEAR down @ BrokenWheel

 

17 PAX in Attendance:  Creeper, Sterno, NumbTucks,  Barney Fievel, Tebow, TV Guide, SoccerMom, ShowMe, MicDrop, Inspector Gadget, Nimbus 1500, MuRSA, WaterBoy (F3Franklin Pax), Netflix, RagDoll, CheezWhiz  & 3D (QiC)

NumbTucks & SoccerMom @ 5:15 for a pre-party showing with YHC doing 6 Pullups, 9 Irkins and 12 Iron Mikes (or Squats for NT) per round. We did 8 rounds in 10.5 minutes (1 round every ~75 seconds) Creeper came in midstream and busted out good sets including a makeup set after other Pax were done. BG Music provided by Maserati, TobyMac and others.

Warm-Up/Disclaimer:

  • Jog around parking lot x 1
  • SSH IC x 10
  • Tempo Merkins IC x 10
  • SJ IC x 10
  • LBACs x 10 Forward and Reverse with Big ACs intermingled
  • Tempo Squats IC x 10
  • 30 seconds GM OYO

The Thang(s) 

Dancing Bear Pyramid: PAX perform 2 Merkins and then recover to perform 2 Dancing Bears (Andean Bear (RIP) from Nashville Zoo on news…basically a jump squat and OHP). R&R going up in 2 reps of each until 10 & 10. Then back down the other side of the pyramid back to 2 each.

Bearway to Heaven: Bear crawl and then crawl-bear Sprints from parking lot lines (every 2 lines = 1 station) with Burpee Speedbumps at every station (10, 8, 6, 4, 2) all set to the 8:16 minutes:seconds of Stairway to Heaven. It rocked! YOU TRY IT!

Then…

It’s kinda my thing and we have to show our guest WaterBoy what F3Nolensville is all about… Bear crawl and Crawl-Bear the bridge (5 squat bonus for any stoppage)…

Lastly…

Deconstructed Yurpee Apocalypse: Start with 10 squats, then 10 Atomic Planks, 10 Clerkins (Clap-Merkins), 10 APs, and 20 Tuck-Jumps. Then decrease by 2 for Squats, APs, Clerkins, APs and by 4 for the TJs all the way down to 2:2:2:2:4.

MoM: Pax perform various Mary exercises until Q is smoked, then asks PAX for input on next exercise…R&R.

We did: Flutter Kix, Freddie Mercuries, American Hammers, Plank progressions (High, R arm up, High, L arm up, Low)

CoT/Numbers/Names

Moleskin

  • Make sure to sign up for Q slots for F3 Nolensville on F3nashville.com under Q Sign up (created a link in this sentence)
  • If you can bring or Venmo $ for coffeeteria to Tebow (@Nathan-Wright-34) that would be great as supplies are needed
  • 3rd F opportunity in Franklin: Marriage Tune up Series Date: Thurs Nov. 29th Location: 320 Main Street Suite 200 Franklin TN 37064 (above the TN bank on square) Time: 530am-6:30am
  • Exercise Self-Control and Discipline this week when men are expected to gratify the flesh. I’m not saying not to enjoy and be thankful for the gifts of good food and drink, I’m just encouraging to consider serving and not being a glutton…Aye?
  • Shared a little about when overwhelmed with darkness in your heart, others’ hearts or the world around us, remember that Christ overcame the world, nothing can separate those that are loved by God through Jesus if a Christian
  • Romans 8:35 Who shall separate us from the love of Christ? Shall tribulation, or distress, or persecution, or famine, or nakedness, or danger, or sword?36 As it is written,

    “For your sake we are being killed all the day long;
        we are regarded as sheep to be slaughtered.”

    37 No, in all these things we are more than conquerors through him who loved us. 38 For I am sure that neither death nor life, nor angels nor rulers, nor things present nor things to come, nor powers, 39 nor height nor depth, nor anything else in all creation, will be able to separate us from the love of God in Christ Jesus our Lord.

  • Everyone is getting stronger, faster and better the more you post. GREAT WORK! See you Thursday!!!!!!!!!!!

3D, out!

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WISDOM at Cruel Hall

A cool 29 degrees greeted the dozen PAX who made the right decision on a Friday morning.  They unknowingly immersed themselves in a lesson in WISDOM.

QIC – Dupree

PAX – Yard Sale, Dilly Dilly, Offshore, CCR, Dine-n-Dash, PreVac (who did not Prevac), Dmish, and I’m sorry for the others I can’t remember.

Disclaimer given before warm up lap.

THANG

W – Warm o’Rama – 20 SSH, 20 willie Mays, 20 baby arm circles, 20 reverse baby arm circles, 20 low and slow squats, 10 low and slow merkins

I – Indian Run (or Indigenous People’s run if you are from Oklahoma) down to Rochelle, right on Blackman, to CBC parking lot

S- Squats (as part of elevens on the bottom of hill)

D – Derkins (as part of elevens at the top of the hill, using the hill as decline)

O – On the minute . . . wait for it . . . .

M – Merkins – lots of these for one minute at a time – merkins, irkins, diamond merkins, atomic merkins, merkins, irkins, mountain merkins, and finally more merkins

Chests and arms are totally beat now.

MARY

WW2’s – 20 on your own

Flutter kicks – 30 in cadence

American Hammers – 20 in cadence (Q was done by this point)

Good Mornings

Moleskin:

Q has been doing a deep study of the Proverbs recently for personal growth.  Proverbs 4:5 tells us to get wisdom, though it may cost you all you have.  It made me think about what is the cost of wisdom?  Much of what we at F3 talk about in regards to leadership is what the scriptures refer to as wisdom.  It is costly to be a leader.  It costs time and discipline.  It costs emotional energy.  It costs ego, because wisdom and leadership is not about us – it’s all about giving it away.  But the gains outweigh the cost.  The gain of the good life, the gain of healthy marriages, and influence in others lives far outweigh the costs.

It is always an honor to lead and serve.  See you in the gloom

 

Dupree

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11/17/18 – The Forge – Heavy on the Core, Heavy on the MumbleChatter

Conditions:  Very Cold, but plenty of sunshine to brighten the gloom for 16 HIMS who wanted to get better.

Pre-Party: 3rd Degree, NumbTucks, Soccer Mom, Cheeze Whiz, Little Miss Piggy, and Barney Fievel for one set.

16 PAX came to the Shiny Gloom:  Little Miss Piggy, Pocahantas, Nimbus1500, Cheez Whiz, Tebow, Ragdoll, Altidore, Soccer Mom, Stats, 3rd Degree, Barney Fievel, TV Guide, NumbTucks, ShowMe, Hush Puppy, Typo+ (QiC)

Disclaimer

Warmup

After a quick mosey to try to get warm, we circled up and did these exercises. Side Straddle Hop (15 reps IC), Arm Circles (12 count front; 12 count back, IC); Huggers OYO

Stretch Progression:

Touch your toes:  Walk your hands out so you are in pike position. Stretch your Calves.  Pull Right leg up so your foot is under your knee.  Lean in and stretch hip flexor.  Drop Left knee down to stretch groin.  Lean in to it.  Straighten right leg to stretch hamstring.  Point right foot up.  *Repeat for Left Leg.*

Recover

The Stuff

At this point, the MumbleChatter was excessive and Q needed to work it out of the PAX.

Belching

We started with Belching, one of a man’s favorite things to do.

PAX starts flat on the ground.

Q says GO and everyone hops up similar to recovering from a Burpee.

  • Run to first cone, then dive back down. à Complete: 20 American Hammers, 10 Merkins
  • Run to second cone, then dive back down. à Complete: 30 LBC, 20 Plank Jacks
  • Run to third cone, then dive back down. à Complete: 20 Leg Raises, 20 Shoulder Taps
  • Run to fourth cone, then dive back down. à Complete: 20 WW1, 10 Diamond Merkins
  • Run to fifth cone, then dive back down. à Complete: 20 Side Plank Hip Raises (20 each side)
  • Planked and waited for 6 between each set.

For kicks and in hopes the mumblechatter would get to a normal level, sprint to start and back.  Mission Accomplished.  Too tired to mumble.

Repeat all again heading back to start.

Blimps

Next we rode in Blimps all the way down ( I know we didn’t do them in Blimp order)

Start with a set of exercises.  Run up 3 cones.  Repeat exercises.  Politician back one cone, run up 2 cones.  Repeat exercises.  Politician back one cone, run up 2 cones.  Repeat exercises.  Recover.

5 burpees, 10 lunge each leg, 10 merkins, 15 plank jacks, 20 imperial walker, 30 squats

BlackJack

At this point, the MumbleChatter picked back up, so Q decided to play some BlackJack.  Started where we left off from blimps.  Perform 1 Merkin – run down 3 cones – perform 20 LBCs. Run back and do 2 Merkins. Run back for 19 LBCs.  We were limited on time, so only made it ¾ of the way through the progression.  Great work guys!

6 MoM

6 Leg Raises – IC – Q decided to do 10 because he felt good and we needed more core.  PAX loved his counting issues.

6 Alternating Leg Raises – Q messed up and called them scissors and was corrected by the PAX during exercise.  We did 10 of these.

6 Scissors – IC – Since we didn’t do scissors, we had to do them.  Stuck with the theme of 10.

 

Ran out of time.  Circles up, count-o-rama, Name-o-rama.  No new FNGs today.  Finished with this prayer.

 

Lord, I pray that we be given the gift of joy. Let the spirit of joy rise up in our hearts this day. Help us to understand that true happiness and joy are found only in You. Whenever we are overtaken be negative emotions, surround us with Your love.  Teach us to say, Psalm 118:24 – this is the day that the Lord has made, I will rejoice and be glad in it.  Deliver us from despair, depression, loneliness, discouragement, anger or rejection.  May these negative attitudes have no place in our lives. Instead, let us rest in the fullness of joy that is found only in Your presence.

Q is humbled that you let him lead you from time to time.  This is an amazing group of guys.

 

TYPO+

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10 by 10 and a 4 year recap

Temp: Low 30s
Gloom Factor: Mid
Music: Paul’s Boutique 20 yr anniversary edition, Venus’ greatest hits, Ten out of Tenn Christmas Vol.1

PAX: Bad Boy, Deep Dish, Foxtrot Talks a Lot,  Care Bear, Boy Band, Black Lung, Hambone, Bagger Vance
QIC: BV

Today’s Q was historical for several reasons… 1) There would be no, absolutely NO Running, B) It was YHC’s 4th(ish) Ann’y w F3 and Lastly, there would be a Slaughter Starter featuring one of the most epic Exercises ever

Slaughter Starter :

Drunk in the Park x 4 (A nod to the Good Dr, Ironlung)

Grab one of several coupons – Rebar, Kettlebell, Cinderblock, Ruckplate, Sandbag

Walk leisurely over to Picnic area 1 and drop off Pon.  Walk leisurely over to the grassy area next to PA1 for

WOR:

SSH, HB, IW, Squats, LBAC(F/R)…at this point several things happened, Blacklung rolled in and YHC lost concentration and focus

THANG: 10 by 10

Merkins, Thrusters, F Kix w Presses (IC), Burpees, Chainbreakers (IC)

Pull ups, Overhead Squats, Single Leg Dead Lift (10 ea side), Lunges w Curl (10 ea side), Prone Thrusters

We did 6 rounds of these with the following MODs in R6…

Cherrypickers in lieu of Chainbreakers

Bodybuilders in lieu of Burpees

5 Pull ups and 5 Knees to elbows

Sub Iron Crosses for SLDL

Sub Rockettes for Lunges w Curl

Extended Mary +/- 13 minutes

First 4′ Plank and plank variations

Crunchy Frogs x 13 IC
Putin Pounders x 13 IC

More Planking

Pistol LBC x 20 IC
Ola Binarys x 13 IC

4 Burpees OYO

GMA x 4 IC

TIME

NMM:

Great work this AM by the PAX as YHC pulled out an oldschool ‘Pon beatdown replete with Rebar and all its friends.  First time to post with Care Bear, he lived up to his name for whatever that means.  Foxtrot with his normal Midwife noises and complaining.  Deep Dish with his usual crushing of the Pull Ups and modification of most everything else.  YHC was in the Drs corner and all 3 of us were struggling.  Felt like I didn’t see Bad Boy until the very end of the Q almost as if he was just having a smoke over there until we Mary’d up…will have to check the surveillance footage.

So, as YHC mentioned, today marked roughly the 4 year anniversary of the birth of Bagger Vance aka ATQ (both of which are acceptable monikers as is BV).  I am forever indebted to 5 Star for the nudge to join and for all the HIM along the way that have made me better and didn’t leave me behind.  There have been way more good times, deep conversations and bonds built than YHC would have ever expected.  I can say that without F3 my life wouldn’t be as full and rich as it is.  Just yesterday, I had two conversations with HIM that I would likely never have known had 5 Star not EH’d me at Belle Meade $4Bux those years ago.

Instead of a sappy or inspiring #WASNOW YHC dug into the vault along with the help of Cambrige Analytica, Breitbart and Alex Jones to come up with some very compelling statistics over the last 48 months and here they are…

# of Burpees:  1,346,988
Merlot Splashed: YHC – 0, PAX – 87 (majority of that was 3rd Person and F3Memphis)
Black Miatas: 1
Posts: 1,976 (including today)
SF confiscated: 1
Barney Fife Dust Ups: 4
Beards Grown:  3
DownRange Posts: 17
AOs Launced: 975 (personally)
AOs Closed: 973
GoRucks: 5
Elvis’: 19
Are you wearing cotton blasts: Daily

Great to be a small part of a great thing.  Let’s see how many SadClowns we can EH in ’19 and Give It Away to others as it was Given Away to us.

BH:

7 December at Richland CC leadership lunch hosted by Umbrella, $20/head for lunch buffet…I heard it was all you can eat and the menu is as follows: Chitterlings, Pizza Logs, Corn dogs and all the Fanta (Blue and Orange) you can drink.

YHC,

BV

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B.O.M.B.S. for Breakfast

16 HIMs made the right decision and escaped the Fartsack this morning to make themselves better.

VQIC: Cunning Linguist

PAX: Blue Mule, Studio 42, Porcelain, Ride Along, Hi-Viz, En Fuego, Vector, Lunch Lady, Preacher Man, Pumpkin Spice, Crablegs, Crawlspace, Right Said, Harvey Updyke, and Macaroni from F3Franklin

THE THANG:

YHC gave a one-minute warning followed by a rather verbose disclaimer (during which mumblechatter was overheard surrounding the Weinke on my left arm), then we moseyed along the outside of Bomber and uphill (where YHC got  “turned around”) to the area euphemistically known as the “Bump” for Warmarama.

Warmarama consisted of:
SSH x 15
WMH x 12
LBAC x 12
rLBAC x 12
4-Count Squats x 12

YHC had PAX count off 1s and 2s, and strongly encouraged them to remember their neighbor.

Mosey to Park Smart sign near entrance of Bomber.

Main event was B.O.M.B.S. with 1s running to and looping around traffic circle outside Bomber while 2s started on:

Burpees x 50
Overhead Claps x 100
Merkins (called an audible) x100
Big Boy Situps x 200
Squats x 250

When 1s tagged in, they took note of 2s progress with Burpees and counted from there. Wash, rinse, repeat until Squats are complete.

Mosey back to main parking lot area for 3MOM:

Freddie Mercury x 12
Boxcutters x 12
Flutter Kicks x 12
American Hammers x 12
LBC x 12

Circle up and perform Countarama, Namearama, Sixth Man, and CoT. Highlighted Macaroni for putting YHC in the EH less than two months ago.

BULLHORN:

Lessons learned were a-plenty this go ‘round, but I cannot say enough positive things about the group of HIMs I have the opportunity to share 45 minutes with on the Big Ball every morning. I am humbled by the outpouring of support given to YHC, both today and up to now, and I look forward to my next Q.

They say you never forget your first, right?

MOLESKINE:

• Let’s keep adding our names to the Q calendar. Cold weather is no excuse to avoid taking the DRP.
• Speaking of cold weather, props to Porcelain and Bagger Vance for sharing a link in the Slack channel for where we can procure additional gear and learn how to layer effectively.
• Post-workout coffeeteria discussion revolved around the planning of a HDHH in the near future. Be on the lookout for details very soon.