Month: June 2019

Posted on

22 June 2019 25s

PAX:
Deep Dish, Black Lung, foxtrot, big stick, Lockbox, big country, Life Champ, notes, bagger vance, Dick Whitman, Cowboy
QIC: BV

Longish Mosey up Clayton, to Granny White and circle up in the upper parking lot for

WOR:
Squats, Imperial Walkers, Willy, SSH IC X various reps

THANG:

25s
To commemorate our esteemed guests from 413 Strong YHC took their average age and made it the rep count for all exercises, some single cadence, some 4 ct. This Q was a bit of a remix from Stonewalls past. One each Upper, lower core exercise per stop. Also incorporated the Indian Run in am effort to keep the PAX together.

Stop I at the Bridge

Merkins
Lt Dans
Dragon Flags

IR

Stop II Clayton and Lealand

BURPEES (2x merkins 15-25)
Squats
Hello dollies

IR

Stop III Big Kids Playground

Pull-ups (3 Burpee Penalty each time you dropped from the bar)
Box jumps
F kix

IR

Stop IV Clayton and 12 at 3rd Person’s Retching Wall (Big Country did us the favor of impersonating 3rd Person)

MIKE TYSONS
BULG SS
HIGH PLANK

Stop V we moved a bit down the side walk

MERKINS
Leap frog
F kix

Ir
(Bear crawl down Handiramp to Noahs ark)

Stop VI Kirkwood and 12

Burpees (2x thruster 17-25)
Sgl leg wall thrusters
6”

IR

Stop VII Back at the Bridge

Merkins w hold on the low
Wall sits
F kix

IR

Stop VIII Clayton & Lealand

Burpees (2x merkins 20-25)
Squats
F kix

IR

Mary-
Plank x 25 IC
Merkins x 5
F Kix X 15 IC
Plank X 25 IC

Time

NMM:
What a great effort by all PAX this am. That one was a bit of a doozy and more than once YHC was close to Splash City. Thankfully, Big Country helped out w a little Splash around stop #5. Glad that all had a good time, the 413 guys and I were worried it was gonna be a 4 Horseman type of day but the PAX started trickling in at 0556. Deep Dish joined us on the way to Stop I and Black Lung was the “runner coming up, oh it’s just Lung” at Stop I. So cool to have Cowboy come hang w us for a bit and grab coffeeteria.

BH:
Many prayer requests for Ms suffering from cancer.
Big Country dealing with anger issues and doubt.
Fallen Heroes ruck in Chattanooga on 13 July. We have places to stay if anyone wants to Clown Car over on the 12th. Hit me up for details.

YHC,
??

Posted on

The Burden Run

22 PAX in Attendance : Creeper, Nimbus 1500, Stats, Staples, TVG, 3rd Degree, Old Hickory,  Cheez Whiz, Swinger, Show Me, Numb Tucks, Whoops, Ulysses, Sprinkles, Topper, Double Bird, Mickey Mouse, Pocahontas, Tebow, Little Miss Piggy, Ragdoll, YHC Kermit on Q.

Pre-party…. 

Numb Tucks led 3D, TVG, Staples, Stats, Nimbus, & YHC on a 45 min off the cuff blaster.

Starting off with suicides on the tennis court. Partner up and PAX A suicides 7 laps while partner B planks. Each PAX continues this rotation in decreasing number, finally ending in 1 lap.

It was lovely to say the least. And I have failed to mention that is was already a stunning 98 degrees (J/K 72…) with a negative wind… it was pretty much like walking through warm pudding this morning except we were actually running through it.

Next 15-10-5 DIBs 3 Rounds. Where Im pretty confident that not a single PAX was actually keeping up with whatever they were doing because it would have been nearly impossible with that much MC….

Next was a quick mosey to the small bridge for a quick Bear Crawl (I felt cheated) and down the trail to the semi steep incline where we Crawl Beared up (I did not feel cheated…)

Then we continued our mosey around the pond where there was another speed bump of 50 calf raises. Which are deceptively difficult at 5:30a.m.

Mosey back to parking lot and called it a wrap. Thank the Lord.

Thanks Numb Tucks for stepping up and leading. Next time maybe Stats can get get there on time and he can lead….. :[

Medic: Brought to you by Metallica. History lesson included….

6:00a.m. starts with a quick intro, the fine print details and an impromptu prayer for those seeking The Higher Power. 

WarmUps :

GMs OYO

Willie Mays Hays OYO

11ish SSH’s IC

High Plank (Lifting L&R Arm)

All the while giving a schooling on the background of Metallica and James Hetfields faith, or lack there of, depending on where you stand.

Thang (Burden Run)….

Think of a Indian Run mixed with a Batan Death March, meets a Ruck Sack and a Shovel Flag Carry, yep it freaked me out a bit too.

Its a little hard to explain you kinda needed to be there (TWSS?) but I’ll give it a good ol college try, which is destined to fail like all my other good ol college try’s….

PAX start to mosey as the lead PAX carries shovel flag. Starting Rear PAX drops and does 2 Burpees with said ruck. PAX then sprints to about 10 yards in front of the lead PAX (Carrying Shovel Flag) to provide enough time to drop the ruck and grab the shovel flag before he is passed. Now the new rear PAX continues in line until he reaches the dropped ruck where he then puts on the ruck, drops and does 2 Burpees, then sprints to 10 yards in front of the lead PAX, drops the ruck, and is handed the shovel flag. Rinse and Repeat.

This is the MOT for the entire workout.

Speedbump #1  (The Sidewalk)

50x Jane Fonda’s (I think that’s what they’re called) Lay on your side and raise your leg as high as you can. After 50 roll to your other side and repeat. Numb Tucks started complaining after 4… he was pretty consistent.

Speedbump #2 (The Curb)

25 Incline Merkins… They were more like baby incline merkins because the only incline was the curb….

Speedbump #3 (The Busses)

25 Decline Merkins. It just seemed right. There was a hill, we needed a speed bump to allow others to catch up, and bada bing bada boom.

Speedbump #4 (The Ledges)

I enjoy God’s created natural areas. I also like to pull out a few Sasquats when we can, so there’s that. Also, I enjoy meandering through the woods, so to train for the elevation gains and losses we used the ledges as a stair master.

25 Sasquats

50 Step Ups = (Step all the way up the ledge and back down with both feet, facing the ledge, counts as 1)

50 Step Downs = (Standing on top of the ledge and facing out, step all the way down with both feet and then back up, counts as 1)

Yes, you read that correctly.

Speed Bump #5 (The Cluster ….)

Theres was nothing “OK” about what happened here…

50 Negative Leg Raises

50 Negative WWI

One PAX literally crapped himself while doing one of the exercises. Because it completely disrupted the flow we did a 10 Burpee penalty for that ol messy mess.  That was completely uncalled for, thanks Wiz 🙂

We continued in our reps and a couple PAX broke out with amnesia and could not remember how many frikkin WWIs we were doing to the point that Q got a little irritated with folks inability to remember a simple number repeatedly, so,…  In honor of amnesia we did 10 more Burpees.

Speed Bump #6  (The Parking Lot)

Since now we are honoring things,…. In honor of Little Miss Piggies 16th wedding anniversary we finished the morning off with 16 Ironmikes each side is a half…. cause that makes sense right? After we finished, LMP stated that he is looking forward to 10 more years of marriage, so to honor that…. we did 10 more Ironmikes each side as one.

Thats a wrap.

Post Party – 

There wasnt a Post Party cause degummit everyone was frikkin spent. Or nobody stepped up. I actually forgot that we didn’t do a PP until I started writing this sentence…

Other News-

  • 2nd F opportunity:

We have quite a few. If I miss one I’m sorry so here goes: This coming week after Defiant and after Broken Wheel those who are interested will be meeting at E&B for a nutrition accountability group…. There are rules, goals, consequences, and rewards. Thanks Numb Tucks for leading this.

Next Friday we are doing some climbing at Ascent in M’Boro around 6:00pm. and then food and beer afterwards. If you’re interested hit up Kermit.

In July Stats is heading up another challenge, I forget the deets but check Slack for more info, Im sure we will be seeing some emphasis on this as it draws closer.

  • 3rd F opportunity:

Staples coworker Robert lost his life this week. Lift up Roberts family as they are grieving.

Thank you HIM for burning it out today.  Its a blessing to have the opportunity to serve you guys.

Peace out!

-Kermit

Posted on

21 June 2019 — Coupons and Burpees @ Bomber

21 June 2019 — Coupons and Burpees @ Bomber

 

Conditions: Very little gloom factor, mild in temp, but very humid.

 

PAX:

-Fireballs: Blue Mule (QIC), King P, Toothless, Firefox, Pumpkin Spice

-Bulldogs AKA Pitbulls: Hi-Viz, Vector, Cub Cadet, Defrost, Bareback

 

Warm-Up: Mosey with circle up with usual suspects – baby arm circles, squats, merkins, good mornings.

 

The Thang: Coupon Carries and Burpee Box Jumps

-Divide into two teams – the fireballs and the bulldogs

-One team moseys around the center and the parking lot carrying 2x ~25 lb coupons. Other team does burpee box jumps at the parking lot. When moseying team completes a lap, teams switch roles. Round completed when each team moseys and burpees.

-That’s ~15 minutes of burpee boxjumps. Pace yourself and modify as needed, but maintain intensity.

-Three rounds, each round taking just shy of 10 minutes.

 

Mary:

-Relocate to playground. Stay as two teams.

-One team calls out an ab exercises and does a short run there and back. Rinse and repeat until all PAX get to pick an exercise.

-All done – just 10 seconds left – all out sprint back to shovel flag.

 

Announcements, 6th man, and COT. Simple, effective, and straightforward.

 

Announcements, 6th man, and COT.  Simple, effective, and straightforward.

 

Pleasure to lead you men.  SYITG!

 

Blue Mule OUT

Posted on

CLIMING

Temp: 73.5

PAX: Dupree, Prevac, Movin on Up, Reefer, Accounts Receivable, Big Perm, Black Widow, Penny Loafers, Deck the Hollis, Atlas, Ludwig, Bagger Vance

QIC: BV

Mosey down the big loop, lunge walk up, reverse lunge, politicians.

Nod to my Spirit Animal Grisham w 10 HSPU on the wall.

AYG to StartEx

WOR:
SSH X 13 IC
Hillbillies x 10 IC
IW x 10 IC
Squats x 10 IC
AL prom dates x 10 IC
Iron Crosses, Scorpions x 10 IC

THANG:
YHC was thinking about CLIMBING this week as such wanted to design a Q w that in mind. Only problem was YHC dropped the B inadvertently and the PAX didn’t have the joy of the 25 Burpees per round. Hence the Qonfusion on the rep counts from YHC. All in all, we did some good work and threw in 5 Burpees at the end in penance.

Pair off 1s and 2s then stay in circle for
C – Carolina Dry Docks x 5
L – Lunges x 10 (f,r,s,)
I – Imperial Squat Walkers x 15
M – Merkins x 20
B – Burpees x 25 ( YHC FAIL…totally forgot the B)
I – Inch Worms x 25
N – Nolan Ryans x 30
G – Gorilla Humpers x 35

Partner Indian Run around the big loop.

Rinse n Repeat CLIMING w the IW and Inch Worms switching places.

Partner Indian Run to CBC lot and back.

RNR CLIMING

Blind Partner Run to bottom of bus route flap jack to StartEx.

RNR CLIMING…feeling pretty Dum right now for forgetting the B.

MARY:
Supermans x 10 IC
Merkins x 5 OYO
Flutter Kix x 13 IC
Merkins x 5 OYO
BURPEES X 5 OYO
High Plank to Beast R/L x 5 IC
Flutter Kix X 16 IC

TIME

NMM:
Certainly it was my suconsious and not my Mississippi State lamskin that kept the B out of CLIMBING.
We still seemed to get the most out of today’s eatdown…YHC was awarded Sweat Stain of the week.
BH:
Leadership lunch today at Thistle Farms, Vector on Q.
Lots of families hurting out there men. We heard of two men lost last week, one with a wife 6 months pregnant. PSA…please get life insurance, disability insurance and a will at the very least. I have no dog in the fight with whom you purchase these things but please see someone about the basics. I am happy to share my thoughts face to face if you would like…I am in no way advocating one company over another, just something.
Keep the wives of Dupree, Ludwig, Penny Loafers and Missionary in your TAP.

SYITG,

BV

Posted on

Old Fashioned Beatdown

PAX: 3rd Degree, Stats, Show Me, NumbTucks, Ragdoll (Q)

Let’s talk for a minute about poor life decisions.

Staying up until midnight the night before your Q because of a work function is a poor life decision.

Drinking too much whiskey at said work function the night before your Q is a poor life decision.

Performing a PT test with 3rd Degree in the minutes before your Q is a poor life decision.

Q did all of these things. I make poor life decisions.

PRE-PARTY AND SUCH
Round about 4:58 I look at the radar and see the rain has stopped and ol’ sparky has moved east, so we’re go for launch. Sitting at low 70’s, humid. Soggy ground. Muddy pavement.

Now here’s how this went down.

I show up at 5:15 to lay down some cones for our running Thang. But 3rd Degree is sitting there all lonely with no one taking him up on his call for a pre-party, sadly unrolling the shovel flag, and shuffling his soggy Deck Of Death from Tuesday’s workout.

So I guilt myself into this thing and agree to 2 minutes AMRAP pull-ups, followed by 2 minutes AMRAP merkins, followed by 2 minutes AMRAP situps. So I blow my arms out on the first two, and get about 90 seconds into the situps and just start laughing because I’m so miserably bad at them.

It’s 5:31 so 3D and I head back to the parking lot to meet up with Statsy and NumbTucks. Show Me pulls in late and parks his big black pickup truck about as far away from the group as possible. We wait for him while he huffs it in from Smyrna.

Disclaimer doesn’t need to include lightning but does include that I drank Old Fashioned’s last night, to my great detriment it turns out. We Side Straddle Hop to 20. We stretch thine legs. We mosey to the track.

THANG 1: Mile Run with Sprint Segments
3x around our humble track is a mile. I’ve placed cones at two segments within the track, marking a distance of approx. 20 yards. During these segments the PAX are to sprint.

We crank out 40 merkins in cadence. And then we run. Plank and wait for the 6 when you’re finished with a mile.

Q is the 6. I blame the Bulleit Bourbon.

They also did not plank for me. Though they did wait, so I can’t complain.

THANG 1.5: Lunge Walk
Must get to the bridge. Bridge is a quarter track behind us, so we lunge walk thata’way.

NumbTucks takes off like a scared kitten in a lightning storm. Says he hates lunges so he wants to get them done fast. Omaha about halfway there because lunge walking is silly. We mosey the rest of the way.

THANG 2: Crawl The Bridge
Simple rules. Bear crawl the bridge. Special request from 3rd Degree.

Turn around and do it again. This time Q says you will Crawl Bear the bridge, but also need to spend some distance Crab Walking it.

All those without alcohol in their bloodstream do Bridge & A Smidge. Go you!

Q requests a 12 count from Stats, because he wants 2 more than 10.

THANG 3: The Liberal Leap
To the tune of the recently-released Armin van Buren remix of Van Halen’s “Jump”, the PAX hold Al Gore position for the duration of the song. Each time he sings “JUMP!” the PAX squat jump.

Song is 3:40 and includes 40 squat jumps. 3rd Degree reviewed it on Yelp! as “Suitably miserable” or “Delightfully awful” or something … he didn’t like it. Or maybe he did. I don’t know.

THANG 4: Timekiller
Back to the pain ground for:
– 10 Under-(mud)doggies
– 10 Derkins
– 10 Copenhagens
– 20 Flutter kicks
– 20 American hammers

NAMEORAMA & COT
We prayed for all our F3 brethren, both present and in absentia. We prayed for strength in our families, and wisdom in career choices, and hope within our relationships of friends and community.

We reminded each other that when you step into the boxing ring, you’re gonna get some punches and bruises. But life takes place inside the ring. Be the man in the arena. Be present. Be involved.

POST PARTY:
Numbtucks, 3rd Degree, and Ragdoll did 12 Yurpees while Stats and Show Me went to snatch my cones (thanks guys).

ACKNOWLEDGEMENTS
Thanks to the PAX for their patience with me this morning. I had actually planned for a 2nd mile run and a good deal more merkins but my poor life decisions stunted my capabilities this morning. Thanks for pulling me along and leading the leader. You guys are da’ best.

Posted on

Wednesday Bloody Wednesday – Racetrack 6.19.19

13 PAX (initially) posted for a mosey and some humid garage work. ’twas an interesting first 10 minutes…

PAX: Offshore, Red Skull (paramedic #1), Double Check, Penny Loafers (paramedic #2), Dr. Smartt, Bedpan, Hot Pockets, Umbrella, Black Widow, Boone’s Farm, Calf Killer, Greasetrap (patient), Razorback (Q).

Conditions: Not as muggy as expected….until we reached the depths of the parking garage. Lesson learned: for the balance of the summer any garage work will be featured on the top deck where the air actually moves.

WOR: Mosey around MW park loop and circle up for SSH, GM, WMH, cotton pickers, OH and seal claps, squats, merkins, spidermans and hillbillies.

THANG: Extended mosey from MW park to parking garage. Q took the time to drive the route this morning and confirm sidewalk availability for PAX safety. Q failed to evaluate the number and placement of light poles, not thinking that would be a relevant impediment to PAX running in a straight line. As Q was approaching intersection of East Park and OHB, I hear a loud “dooong” noise, akin to running past a street sign and slapping it. Turns out, that noise was the product of Greasetrap’s forehead making direct, full-speed contact with a light pole (he turned to speak to Red Skull, looked up and the light pole was upon him). As Slack pictures show, the result was a doozie of a cut on his dome – thankfully Red Skull and Penny Loafers jumped in to serve as his care team, got him home safely and Andy Wicke was at the ready to stitch him up. Harry Potter has been submitted as a potential new name for Chase – based on placement and size of scar to come, this idea has promise.

Bloody excitement behind us, we continued our circuitous mosey for about 1.25+/- miles to the garage for the following.

Bottom of each ramp:

  • 5x burpees
  • 10x Peter Parkers (5x each side)
  • 15x Carolina dry docks
  • 20x merkins
  • 25x air presses
  • Backward run up the ramp
  • Walking lunge the flat section to next ramp

After first two rounds, Q realized the above exercises all work the same muscles, and modified to 5/10/10/10/15. Last round was just 50 air presses to finish in time.

ANNOUNCEMENTS:

Surgery is scheduled for Penny Loafers wife in mid-July. Continue to pray for the family and let’s be thinking about ways to serve them next month.

Calf Killer’s cousin Ryan was in a bad climbing accident recently and is recovering from some very serious injuries. More procedures to come so pray for full recovery.

Pleasure to be with you men this morning. Let’s try to limit injuries from running in straight lines in the future. 

#wps

Posted on

III Pillars 6/18/2019 – Lightning Avoided

PAX: En Fuego, Toothless, Pumpkin Spice, Life Champ, Black Lung, Bareback, Crablegs

QIC: Boone’s Farm

Since thunderstorms were going right thru Nashville, we called an audible to change the venue to nearby Hill Center in Green Hills parking deck to avoid lightning and still allow for workout.

WOR:

  • SSH x20
  • WMH x10
  • IW x10
  • Merkins x10

Thang:

Mosey around parking deck to bottom of stairs for 11’s.

At bottom, burpees (10 -> 1)

At top, iron mikes (1 -> 10)

 

Partner up for DORA

Partner 1 runs lap around parking  deck level, Partner 2 performs exercises (combined total for Partners), flapjack

  • 100 merkins
  • 200 squats
  • 300 Flutter-kicks (4-count)

Time called.  Great work by all.

Continue to pray for those with illness and need of healing (Ludwig’s wife, Penny Loafer’s wife, Life Champ’s dad), good encouragement from En Fuego to take opportunity to share time with loved ones.

Ps 90:12 “Teach us to number our days that we may get a heart of wisdom”

Always an honor gentlemen,

BF

Posted on

4 Horsemen @ BrokenWheel

Pre-Party: 3rdDegree led Staples & Kermit in moving Coupons to the Storm Shelter.

Conditions: Perfect for the Theme, Active Thunderstorm, progressively flooded gazebo with silty run-off and bugs

party anger GIF

10 PAX in attendance: TV Guide, ShowMe, Stats, Nimbus1500, Numbtucks, Staples, Sex Ed, Tebow, Kermit, & 3rdDegree (Q, YHC)

Warm-up/Disclaimer/Extra Disclaimer for Sparky Conditions (F3Corporate waivers were signed in triplicate at this point):

  • 12 SSH IC
  • 13 GoofBalls IC
  • 15 Tempo Merkins IC

Thang:

Inspired by the conditions, and Tombstone quote referenced above, we did the 4 Horsemen of the Apocalypse: (patent pending)

4 exercises with coupons: Blockees, Coupon Squats, Curls and Flutterkicks (progressively SplutterKicks) with coupon held above body.

I initially wanted to do this progression:

Exercises A, B, C & D in progressive rounds like this: 10A, 1B, 1C, 1D, 1A, 10B, 2C, 2D, 2A, 2B, 10C, 3D (the best round), 3A, 3B, 3C, 10D, 4A, 4B, 4C, 4D, 9A, 5B, 5C, 5D, 5A, 9B, 6C, 6D, 6A, 6B, 9C, 7D, 7A, 7B, 7C, 9D, 8A, 8B, 8C, 8D and done…

Instead, in the Fog of War and excitement of the stormy conditions, I whipped out….wait for it….the Deck of Death and we did the 4 exercises based on card number or face value…Aces=11, Joker = 20 of dealer’s choice.

Worked as well, but not as cool. Next time…Next time….

CoT/Numbers/Names

What we learned:

  • Bugs also hate water & bite (it was in the disclaimer)
  • Numbtucks looked like this in the water with his coupon:

inflatable summer GIF

  • Don’t blame me if you get some flesh-eating bacteria from the stagnant water. I’m pretty sure that I said something in the disclaimer…
  • SexEd had some passive aggressive issues with the playlist today and decided to see if the medic can float. It carried on like a champ despite the water-log and is drying out in the car…y’all keep an eye on SexEd!

Coffeteeria enjoyed by all but a few of those in attendance: some 2nd F and 3rd F took place as PAX shared needs and opportunities for accountability.

BullHorn:

  • contact Kermit re: Ascent 2nd F climbing outing 6/28.
  • Numbtucks to host 3rdF talk on Dude’s Guide to Manhood 6/29 after the Forge.

Good work today, OUT!

– 3D

Posted on

The Committee-Q

Conditions: mid-70s and huuuumid

Pax: Bicentennial Man (QIC), Blue Mule (QIC), Harvey Updyke (QIC), Hi Viz (QIC)

…you read that right. When YHC pulled in at 5:28, the other three pax were ready and waiting. Blue Mule threw out the idea that in the absence of anyone stepping up to the Q-plate, we all split the Q duties, each taking roughly 11:15 of leading the pax through their paces. And so began the Committee-Q…

Hi Viz’s Part 1: Disclaimer to remind us all that none of us are professionals, then mosey from shovel flag, around western edge of Elmington, to just behind home plate of the baseball diamond. Warm-ups including SSH, LBAC, Air Press, Reverse LBAC, WMH, and Good Mornings. Lined up on the nearby bleachers for some 10-15-20 DIDs, followed by Monkey Humpers. Rinse and repeat, reversing the numbering (20-15-10) on the DIDs.

Blue Mule’s Part 2: Mosey to the playground, pair up. One partner runs to a destination point (cycled through the southwest corner of the park, the steps in front of WEMS, and the nearby book birdhouse), while the other gets in AMRAP of the called exercises, which rotated after both partners had completed the run. Exercises included merkins, overhead claps, burpees, and manmakers.

Harvey Updyke’s Part 3: Mosey to the tennis court for some 4-corners action. At the first corner, 25 merkins. Crab walk to second corner, for 50 Carolina dry docks. Bear crawl to third corner, for 75 monkey humpers. Lt Dans to fourth corner, for partner curls (one partner is down in wheelbarrow position, other partner grabs their ankles and performs a bicep curl).

Bicentennial Man’s Part 4: Mosey back to the playground for Elevens with pull-ups and decline merkins. Time was called with 3 minutes to spare, and the pax moseyed back to the shovel flag, for a quick Mary consisting of J-Lo’s, flutter kicks, and box cutters.

COT/Announcements:

Leadership lunch this Friday at Thistle Farms cafe, coordinated by Vector. The topic will be dealing with difficult people, with words of wisdom from a senior leader in Vanderbilt’s Compliance organization.

Great creativity and flexibility by our small group this morning. Pleasure to lead – and be lead by – each of you.

-Harvey

Posted on

Surfer on Acid / Killing the Gut

Conditions: Beautiful, but a touch on the humid side.

PAX in Attendance:  WHOOPS, Staples, Ragdoll, CheezWiz, Gaylord Focker, NumbTucks, Little Miss Piggy, Swinger, Playboy, Double Bird, Voyeur, Old Hickory, Barney Feivel, SexEd, Nimbus, Typo+ (QIC)

Disclaimers

Warmups:

Mosey

10x SSH

10x LBAC

10x rLBAC

Stretch OYO

 

THANG 1:

Three Rounds of:

  • 1 lap around school
  • 21 burpees

Finish with one last lap around the school for a full mile.

 

THANG 2:

Time to Bust the Gut!

 

Two Rounds of:

50 LBC (alternate sides)

50 American Hammers

50 Side Plank Hip Raise (25 each side)

50 WW2

10 Inchworms

 

COT

Count-o-rama, Name-o-rama – 16 strong today which sets a new records for Defiant!  Great job today fellas!

 

BULLHORN:

  • Third Thursday Lunch this week. Look for more details on Slack.

 

MOLESKIN:

  • Several folks asked for prayer for certain friends and co-workers battling illnesses of varying types.

 

I closed out by reminding people that, as believers in Christ, we are not of this world, we are just in it.  Scripture reminds us to not be conformed to the world.  We must stand firm on the truth found in Scripture and hold to that truth in love with those around us.

 

Always great getting to lead such a great group of guys.

 

TYPO+