Month: February 2019

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Go, Diego, GO! @ ThePound

My Bambino is still not arrived, so Big Papa on Q! Today’s theme is to push yourself physically, mentally and spiritually. You vs. You. Focus on Form>Speed.

12 PAX in Attendance:  Creeper, Sterno, BarneyFievel, Typo+, ShowMe, MicDrop, Nimbus 1500, Kermit, HushPuppy, Stats, Altidore & 3D (QiC)

Stats, Altidore, Creeper (for the whole thing!), & ShowMe (Great to have you dude!) @ 5:15 for a pre-party showing with YHC doing Cindy routine (5 Pullups, 10 Merkins and 15 Squats per round). We did 7 or 8 rounds in ~10 minutes. Nimbus and Barney came in toward the end and busted out 1 or 2 good sets.

BG Music provided by Andy Mineo, Greta Van Fleet, AudioSlave, West Coast Revival and others.

5:30, let’s do this!

Warm-Up/Disclaimer:

  • Jog around parking lot x 1 (find a partner and 1 coupon (Thanks Barney!) per team then circle up)
  • SSH IC x 10
  • SJ IC x 10
  • Tempo Squats IC x 10

The Thang(s) 

3rd Degree’s version of DIEGO: Diego (Dora the explorer’s cousin) – Similar to Dora 1, 2, 3 but just tougher… Same partner situation but the exercises were as follows:

  • 50- Blockees as team, P2 Bear-crawl/crawl-bear 5 parking lengths and back
  • 100- Overhead press w/ block, P2 Politician to 2nd light pole and jog back
  • 150- weighted American Hammers (each side 1), Back to bear-crawl/crawl-bear
  • 200- Block Curls, P2 Skanks (High jump skipping, like Mario breaking bricks) to 2nd pole, jog back
  • 250- Squats w/ Block, P2 Politician to 2nd light pole and jog back

Then…

It’s kinda my thing… Bear crawl and Crawl-Bear the bridge (3 squat bonus for any stoppage)…

This is a mental game where you have to convince yourself you can do more and not quit!

Various MoM exercises were performed by Pax/Teams finishing rounds and waiting for the 6 throughout the workout today.

We did: Flutter Kix, LBCs, American Hammers, Plank progressions (High, R arm up, High, L arm up, Hip Dips both sides)

CoT/Numbers/Names

Moleskine

  • 3rd F opportunity: Sterno and Altidore will make Costco runs for supplies for refugee elementary students at Tusculum schools through a NumbTucks connection. Deets to come to Venmo money to these HIMs who agreed to head up a supply purchasing run.
  • 2nd F opportunity: Lunch today at San Antonio Taco Co. on 21st Ave. near Vanderbilt with Little Miss Piggy and YHC at noon.
  • Shared a little about how we tend to unhelpfully compare ourselves with those around each other and “one-upmanship” is common among men. Shared a story told originally to an audience that tried to see themselves as self-righteous, about 2 men, the first of whom compared himself to his neighbor and saw how much more he did, how much better he was and felt smug and proud, while the second looked internally and saw how much he failed and needed help. The point being, the path to healing and growth comes from seeing your weaknesses, limitations and need, and then asking for help and pursuing growth. The first thinks he has arrived and needs no one, to his doom. The second realistically sees his need and receives help and grows. If you are interested in more details, hit me up and I would love to get lunch, a coffee or beer and talk more. Profoundly affected me and thought I should pass it on.

What we Learned

  • Micdrop got sore from Pull-ups. PSA: working hard = sore muscles, KEEP IT UP!
  • HushPuppy was present for his 3rd in a row…I love warm weather too buddy. Good to see you!
  • Creeper is planning to Q soon…stay-tuned.
  • Put March 9 on your calendar for convergence with F3Franklin Planned for 6-7:30 at Pinkerton Park. Clown Cars Assemble!
  • Thanks to Kermit for Coffee and Barney for Coupons!
  • Come on out Saturday to The Forge for the co-Q/VQ of LMP and Kermit respectively (fitting that LittleMissPiggy and Kermit team up 😉 )
  • Everyone is getting stronger, faster and better the more you post. I am proud of you all! In the 10 months F3Nolensville has been posting there is growth! Let’s keep giving it away and inviting/Emotionally-headlocking (EHing) new guys that need this too. GREAT WORK!

Post party of 6 rounds of MegaMan happened. Whoooeee! He has mad hops!

video games nintendo GIF

3D, out!

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Life Lessons @ Titan 06 FEB 2019

Life Lessons @ Titan 06 FEB 2019

PAX: Blue Mule (Q), Vegemite, Right Aid, G String, Reveille, CCR, IE (FNG), Hi-Viz, Centipete (FNG), porcelain crab legs, Pumpkin Spice Latte, Crawl Space

Conditions: Muggy and 60 some degrees. Gloomy. Ideal F3 situation.

Life Lesson Challenge: Princess Aurora challenged area PAX to sign up to involve life lessons in their Qs for a month. I signed up for this task February. The life lesson today was three-fold. First, when handed a tough task – like carrying over 130 pounds of bricks for a mile – teamwork is critically important. Second, when performing an important and challenging task – like 55 decline pushups and 110 overhead arm claps – you must perform the task to standard because cheating the reps is only cheating yourself.

Warm-Up: 1/3 mile run, arm circles forward and back, squats, Wilie Mayes Hayes.

Coupon Mile Run: Life Lessons #1: 5 coupons. 130 pounds total. 1 mile. Start running. PAX switch out coupons early and often. Do the math, that ain’t easy, and you don’t need me writing a paragraph to explain that, and you don’t need me writing a paragraph to explain switching off makes that easier.

Merkins and Overhead Armclaps: Life Lessons #2: 1 merkin, 1 four-count overhead arm clap. Rinse and repeat and increase number of reps until reaching 10. Life lesson is to keep the items up to standard. As the reps get tougher and more numerous, resist the temptation to slack on form.

Mosey from amphitheater with coupons to starting location.

Sprints and Coupons: Life Lesson #3: Pair up. One PAX does a coupon exercise – either thruster or curl or row – while one PAX springs ~200 yards and back. Rinse and repeat for ten minutes. That’s quite a bit of sprinting, and that’s the life lesson – dig deep to get that done.

Mary: Flutterkicks, homer to marge, big boy sit ups, American hammers, crunchy frogs, flutterkicks, two burpees.

Welcome two new FNGs Centipete and Indecent Exposure abbreviated as IE.

An excellent workout. An excellent morning. An excellent group of men.

See you in the gloom.

Blue Mule OUT

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Life Lessons @ Sir E 05 FEB 2019

PAX: Blue Mule (Q), Boy Band, Red Skull, Floppy Disk, PSL, Edible Arrangment, Umbrella, Dr. Smart, Too Tall, Dupree, Razor, Calf Killer, CAPSLOCK, Pre Vac, Black Lung

Conditions: Humid and 60s and gloomy. Unseasonably warm. Very good weather to post in.

Life Lesson Challenge: Princess Aurora challenged area PAX to sign up to involve life lessons in their Qs for a month. I signed up for this task February. The life lesson today was three-fold. First, when challenged – such as with manmakers and coupon carries – step up to the plate and work hard to get the task completed. Second, keep to the standard – such as depth for squats – because deviating from the standard only hurts in the long run. Finally, third, when presented with trivial but important tasks – like countless jane fondas – link up with your team and crush the job no matter how big or small.

Warm-O-Rama: Jog around the church. Arm circles forward and backward and Willie Mayes Hayes.

Coupon Mosey: Five coupons 25-30 pounds. Mosey from church to stables, approximately ½ mile. All PAX swap turns carrying the coupons. Plenty of opportunities to be under the weight.

The Thang: Partner up. One partner sprints ~40 yards there and back while another partner does calisthenics, repeat until both PAX sprint twice and calisthenic twice. Seven rounds. Exercises included hand release pushups, pause squats, flutter kicks, overhead arm claps, squat jumps, homer to marge, and burpees. PAX were huffing and puffing after this.

The Thang with the Life Lesson: First Round: Same concept. However, all PAX must take turns using coupons for sprinting. Also, double the reps. Calisthenics replaced with manmakers and squat jumps. Rinse and repeat until all PAX sprint four times with the coupons. That’s a fair amount of manmakers.

The Than with the Life Lesson: Second Round: Same concept. All PAX must complete 10 rounds of sprints and 10 rounds of jane fondas. That’s a lot of jane fondas.

Repeat coupon mosey home.

Mary: Flutter kicks in cadence for 50x four count, plank for 60 seconds.

An excellent workout. An excellent morning. An excellent group of men.

See you in the gloom.

Blue Mule OUT

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Broken Wheel 2/5/2019

AO: Broken Wheel

Conditions: It was an un-seasonally warm day (65 degrees) for the middle of winter. The fog was rolling in as 18 PAX decided to take the Red Pill and get stronger.

PAX: Kermit, Altidore, Snowball, WMD, Udder, Inspector Gadget, Hush Puppy, Mic Drop, 3rd Degree, Numbtucks, Cheez Whiz, Type O+, Show Me, Stats, Ragdoll, Creeper, Netflix (AKA not Hulu), Sterno (QIC)

Warm-O-Rama: (20) Don Quixotes (IC), (20) American Hammers (IC)

After a mosey around the ball field PAX returned to the parking lot, partnered up and toed the line. Time to get to work!

Routine: “Nolan Richardson”
Partner 1 will perform each exercise denoted below as Partner 2 Politicians 50 yards, performs a ” Bobby Hurley” & jogs back to continue the exercise from the count accumulated by Partner 1. This will continue until the repetition count stated below is met. 1. Burpees (150). 2. Squats (300). 3. Big Boy Sit-Ups (150). 4. Little Baby Arm Circles (300). 5. Merkins (150). 6. Imperial Walkers (300).

Exercise 1: Burpees (150)
Exercise 2: Squats (300)
Exercise 3: Big Boy Sit-Ups (150)

Due to time constraints, mode of transportation was switched from a Politician to a Sprint. PAX seemed to appreciate this audible.

Exercise 4: Little Baby Arm Circles (300)
Exercise 5: Merkins (150)
Exercise 6: Imperial Walkers (300)

8th man (3rd Degree AKA Big Poppa): Originally from California, just outside of L.A. (That’s RAD!, nice one Altidore), Graduated with three degrees from the University of Tennessee (Go Vols!) and is currently waiting for his fourth 2.0 to enter the world.

Announcements/ Prayer Requests: Nolensville has a new Monday AO starting soon. There are several names being kicked around. I’m pretty sure guillotine has been vetoed but we’ll see. Continue to pray for Soccer Mom.

Great work today gentlemen!

Sterno

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2/4/19: Poetic Co-Q at the Cow

AO: Purple Cow

Conditions: 52 degrees, cloudy, moderate breeze…aka Perfect

PAX: Backlash, Black Widow, Boone’s Farm, En Fuego, Leatherneck, Offshore, Penny Loafers, Toga

QIC(s): En Fuego, Leatherneck

INTRO

Conditions were perfect, only a slight breeze,

Evidenced by no beanies and more PAX in short sleeves;

All PAX dressed in black, dark greys or midnight blues,

The only reflective gear we had was Penny Loafers UT orange shoes;

I checked my watch for the infamous, “Let’s go”,

As one more PAX arrived, ahem…”Black Widow”.

 

A brief mosey ensued with essentially no light,

A slight twist of Offshore’s ankle, thankfully he was alright;

Circle up for WOR, as YHC gave a late disclaimer,

You can always count on Toga to correct bad behavior;

4-count exercises, ah the usual stuff,

Only did 4, because honestly that’s enough.

 

En Fuego and Leatherneck broke the Thang down in 2’s,

That’s usually what happens when there are Co-Q’s;

YHC quickly walked over to the Co-Q stash,

Gotta mention two other HIMs…Boone’s Farm and Backlash;

Grabbed the jump rope for Thang Part 1,

Hold on tight, this is gonna be fun.

 

THANG – PART I

  • 1 PAX – 50 jump rope repetitions; remaining 7 PAX perform called exercise while 1 PAX jumping rope. Upon completion of each 50-rep jump rope, all PAX run to bottom of hill entrance and back up.  No rest in between.  Cycle through all PAX and this format until each PAX had a turn jumping rope.  Called exercises:
    • Merkins, Air Squats, Flutter Kicks, Irkins, Alternating Lunges, Hello Dollies, Derkins, Low Plank
    • Penalty – any mess-up/mis-hap/whatever you want to call it resulted in Burpees x 2 at the end for all PAX. Only one mis-hap out of 400 reps (not going to mention any names, but you know who you are…Toga).
  • PAX Partner up in 2’s. Two evolutions.
    • Evo 1: PAX 1 – wall sit. PAX 2 – bear crawl across parking lot, crawl bear back to starting point. Flap Jack.
    • Evo 2: PAX 1 – wall sit. PAX 2 – Lt. Dan’s across parking lot, broad jump back to starting point. Flap Jack.

YHC had the pleasure to turning over the reins to En Fuego for Thang Part 2.

 

THANG – PART II

Upon Q handoff from Leatherneck, brief mosey around parking lot and arrive back at base of lot positioned with 3 light posts approx. 50, 75 and 100 yards away.  YHC congregated the PAX around the Q stash, which included a variety of 20-30 lb coupons (ruck plates, dumbbells or homemade brick coupons).  YHC informs PAX to keep same 2-PAX partner groupings and each group needs one coupon.  Coupon Shuttle Run with Variety of 10-20-30s (Two Evolutions) awaited us.

  • Evo 1:
    • PAX 1 commences coupon run to first light pole (approx. 50 yrds away); performs 10 goblet squats, run back to Partner 2.
    • While PAX 1 completing shuttle run, PAX performs rotation of 10-20-30s until PAX 1 returns, alternating between two exercises – Merkins and LBCs (10 merkins, 10 LBCs, 20 merkins, 20 LBCs, 30 merkins, 30 LBCs)
    • PAX 1 and PAX 2 flapjack.
    • This same process continues to light post 2 (75 yds) and 3 (100 yds), except goblet squats increase to 20 (at light post 2) and 30 (at light post 3).
    • All in
  • Evo 2:
    • Rinse and repeat above with following differences:
      • Replace goblet squats with Iron Mikes
      • Replaces Merkins and LBCs with Moutain Climbers and Flutter Kicks.

With 5 mins left, YHC instructed PAX to do one final run loop, with an AYG up the hill entrance for 1 minute of Mary – 15 4-count flutter kicks and approx. 25 second 6-inch leg off the deck.  Time.

COT

Good to be back in the Q saddle and thoroughly enjoyed the Co-Q with En Fuego.  I went cold turkey UA for a long time and it’s been great being back out in the gloom and getting to be part of a great AO and great group of guys.  Pleasure to be on Q this morning for you all.

Not a lot of announcements this am, but did want to share one quick item.  When I got home from the workout this am, my M (Mandy) was visibly saddened by the news that one of her good friend’s husband was found unresponsive this morning from a drug overdose.  I don’t want to dishonor his life by detailing his struggles, but as I sit here writing this BB, I’m reminded that people do have struggles (all in different forms and severity).  While overcoming one’s struggles leads to becoming stronger, sometimes going at it alone isn’t enough.  I’m convinced he didn’t really have someone (or someones) he could count on…a real “go-to” in his time of need.  My hope for each of you is that you have that “go-to”, that someone (or someones) you can count in to be there for you in a time of need (no matter the severity)…and vice versa.  There is strength in numbers…

Roger that,

Leatherneck and En Fuego

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Not a Super Bowl Q

Gloom Factor: Low
Temp: 56
PAX:  Porcelin, Right_Said, Crawlspace, Princess Aurora, Hi-Viz, Crablegs, PumpkinSpice, Buttermilk, LandingStrip (from F3 New Orleans)

QIC: TheJeweler

Disclaimer:

600m mosey around the park to the lot by the side of the school.Circle Up:

  • 10 x Good Mornings
  • 10 x SSH
  • 10 x WMH
  • 10 x Air Presses
  • 10 x Seal Claps
  • 10 x Hillbillies
  • 10 x Imperial Walkers

Mosey over to the stairs in front of the school

  • The Thang:
  • The PAX spreads out cross the step
  • 30 seconds of quick alternating step-ups on one step.  15 sec rest
  • 30 seconds quick alternating step-ups two steps. 15 sec rest
  • 30 seconds hops up to the top of the stairs hitting each step (2 laps). 15 sec rest
  • 30 seconds alternating feet together then wide hops hitting each step (2 laps). 15 sec rest
  • 30 seconds run sideways up the stairs with high knees each foot hits each step.  15 sec rest (coordination requires)
  • 30 seconds reverse sideways run up.  15 sec rest.
  • 10 SLOW & LOW Merkins in cadence.  Hi-Viz decided that the PAX needed a lesson in recovering correctly so he went down to both knees after completing the set of Merkins.  In effort to reinforce the correct way to recover, the PAX did 5 Very Slow & Low Merkins on a 10 count in cadence.

REPEAT THE ROUND ON THE STAIRS

  • 30 Second count out by Crablegs
  • 200 x SSH in cadence… Remember when you think you’re done, you’re only at 40% effort… you’ve got much more in the tank.  For those of you counting that’s 400 total jumping jacks.  I heard they did 150 in Crieve Hall last week.

With everyone feeling extra bouncy now, we jogged over the field on the right side of the school for some partner work in pairs of two for a relay race.

  • First man sprints across the field and does 10 diamond Merkins while his partner does side crunches – gotta work those obliques!  Each man goes down and back twice.

Pumpkin Spice & Crablegs won the race and their reward was shared by the entire group.

  • 10 x Burpee Jacks
  • 6 x Yurippes

Rinse and Repeat but this time, we did star pushups and J-Lo’s

PAX did an additional 15 Merkins because 3 HIM (5 for each) did not recover correctly.

Mosey back to the main lot.

MARY:

  • 1 min of Slow Bikes on my call
  • 10 x Alabama Prom Dates
  • 20 x American Hammers
  • 10 x SSH
  • TIME!

 

Announcements:

Friendly Friday this Friday… bring a friend and get a snow cone (you have to get your own snow cone).  I saw this from Bagger’s BB this am… he has a friend John Wallace who will be sharing his story on Thursday night at Nashville Gun Club, free food and beer. Look for the link on Slack.  Don’t forget new running AO Tuesday mornings at West Park and new bootcamp AO at West Park on Thursday mornings.

 

Pleasure to lead all of you HIM again!

YHC ~ TheJeweler

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4 February 2019 Shawn WOD

Gloom Factor: Mid
Temp: 56
PAX: Cowboy, T Cell, Life Champ, Venus, Money Shot, Bagger Vance
QIC: BV

0529:45 Disclaimer

Short Mosey through the lot w some Side Shuffle thrown in for good measure.

Circle Up for WOR:
High Knees x 13 IC
Butt Kickers x 13 IC
Good Mornings x 13 IC (Venus busts up my composure w his country accent counting)
Willie x 13 IC FBAC
Willie x 13 IC RBAC
Chest Press Flings x 13 IC
Up Back n Over x 13 IC

THANG:
Shawn Hero WOD
Pretty simple
Run 5’ then perform work sets of 50 Squats and 50 Merkins
We Indian Ran the 5’. Looped up Lone Oak, rt on BPT, rt on Shack, rt on AGD’s street, left on G White, rt on Lone Oak
Cover 3+miles. Multiple pit stops for work sets.
Q fail in instructing PAX to head to Shack and back so we all 2x’d back to startex.

MARY:
Flutter Kix x 13 IC

TIME

NMM: No man left behind but no man left where we found him. T Claps to Cowboy on his return. T Claps to Life Champ for hanging in. Double T Claps to Venus for attempting to get Cathy out after Cathy’s goading of us to HC and for getting YHC to crack in Cadence call.
BH: Friendly Friday this week. My man, John Wallace shares his story on Thursday night at Nashville Gun Club, free food and beer. Link will be on Slack.

YHC,
BV

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Welcome to Miami

14 of F3’s finest came out for a glorious 55-degree morning in the Hall.  CCR regaled us with tales of Miami, Predators, and airplane wardrobe changes. Walter White edged out PSL in a foot race. And someone released some heinous anus on the basketball courts. So yeah, you could say it was a glorious morning.

PAX:
CCR, Dilly Dilly, Hollowback Girl, Too Tall, Vegemite, CAPSLOCK, PSL, Accounts Receivable,  Razorback, Frank and Beans, Black Lung, Walter White, YHC Tampa Libra

Warmup: Mosey the loop then circle up for SSHx9, WMHx9, Good Morningsx9 Hillbilliesx15, Squatsx15, Air Pressesx30, CDDx9.

THANG:
10-minute AMRAP – 15 swing set leg curls, 9 inverted rows, 15 hand-release pushups, run the loop

10-minute AMRAP – 9 box jumps, 5 pullups, 9 swing set arm curls, run the loop

Swing set arm curl to failure

Mosey to the lot and split into two groups for sprints. Second person in line holds in pushup position, rest of the line air squats, first person sprints and tags #2 who does a pushup before taking off.

Started off Mary with a little mobility work, heard lots of mumble chatter about yoga and jazzercise but it seems to die down as the pain set it.

Finished with 50 heel touches each side and a 10,8,6,4,2 ladder of around the worlds.

Announcements: CCR put out a plug for 4:13 Strong

Prayers: Hollowback Girl’s mother-in-law has been in the hospital for a spell (2 weeks?), praise for Black Lung’s dad leaving the hospital today. Prayers for our city. Over 400 churches of various faiths and backgrounds are joining together to devote the month of February to prayer and fasting for our city.

Tampa, out.

 

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III Pillars – 01.29.19 – “The Hills Are Alive”

4 PAX layered up for a heavy run workout disguised as a boot camp in the bitter cold of temps in the low teens. Thankfully, nobody stopped moving until 0615.

QIC: Princess Aurora

PAX: Bicentennial Man, En Fuego, Hi-Viz

The Thang:

With a disclaimer and safety reminders delivered, the PAX hit the streets for a mosey over and around Burton Hills Blvd. Along the way, runners were treated to some light pole Merkins to the tune of 10 x4 followed by some Squats, WMH, and LBACs.

Upon reaching the main attraction for the morning, the Driveway to Heaven, PAX took a trip up to familiarize themselves with this beast and the turn for Deconstructed Dora. At the base,  all PAX complete 50 Merkins and run to the top to wait for the six. RnR with 100 Flutter Kicks and 150 Squats.

As if four trips up the hill weren’t enough, YHC had one last trick up his sleeve: the worst suicides ever. Using the four lamp posts as markers, PAX ran a set of suicides up the hill and SSH at the base for the six.

All in for a medium mosey back to the flag.

COT/BOM

Moleskine:

In many trips to III Pillars, YHC had never experienced life across Hillsboro. Apparently that’s all Bicentennial Man had experienced as of late, but that wasn’t going to get in the way of a good hill Q. Driveway to Heaven suicides will return!

Bullhorn:

  • Prayers for resolve and accountability for all those participating in the goal groups launched by Bad Boy.
  • If you’re still lacking some some sub-freezing posts and see a cold day coming up, jump on it. It looks like a relatively mild few weeks ahead.
  • Having been spoiled by a travel-free career for several years, prayers for finding a rhythm in all aspects of life for YHC with this new position.

Always a pleasure, gentleman.

PA out.

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All In The Numbers (2/2/19)

It was a beautiful day in Nolensville.  Stats led the pre-party, but I completely forgot to ask who showed up.  My bad, but great work y’all.

15 PAX in Attendance: Little Miss Piggy, Tebow, Stats, Aunt Beau, Nimbus1500, Old Hickory, 3rd Degree, Sterno, Creeper, NumbTucks, ShowMe, HushPuppy, Ragdoll, CheezeWhiz, Typo+ (QIC).

Yes, they let me Q!

Mosey, Intros, Disclaimer (I am definitely not a professional)

 

Warmups:

15 LBAC IC; 15 RLBAC IC; 15 SSH IC; Stretch OYO

 

Here We Go!

Thang 1:

21-15-9 (PAX perform these reps of each exercise)

Round 1: Squats / Merkins – between sets, Bear Crawl down and back; (work the core while waiting on 6)

Round 2: Lunges / American Hammers – bewteen sets, Duck Walk down and back (work the core while waiting on 6)

Round 3 – AUDIBLE!  No Round 3.  Instead, let’s do a Bear Crawl race.  I believe Nimbus1500 won with a photo finish over NumbTucks.

 

Thang 2 – Partner up and lets do some 76’s.  PAX 1 works exercise while PAX 2 sprints a short distance and back. Switch with cumulative counting.

Oops, Q lost his Weinke and had to go back for it.  3rdDegree let PAX in some CORE work, because we always need more of that.  Weinke now in-hand!  Back to business.

Round 1 – 76 each of Squats, WW1, The Bruce Merkin (ankle on top of another to start, switch ankles at top of Merkin).

Round 2 – 76 each of Lunges, American Hammers, Calf Raises

 

GutBusters!

Everyone starts in and holds a plank during the Ghostbusters song.  Every time they say “Ghostbusters” you complete a burpee.   In the “I ain’t afraid of no ghost” sections, do plank jacks in rhythm.  Bustin’ makes you feel good.

CoT:

Count-o-rama; Name-o-rama; announcements and prayer requests; quick prayer to finish thanking God for his faithfulness to us.

 

Post Party: 15x Burpee variation where you do an Iron Mike at the top of the burpee.  Very fun.  Attended by 8 or so PAX.

 

Coffeteria

 

Continues prayers for SoccerMom in Uganda.

 

Typo+