Month: October 2019

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Do you like Leg Puns…..No, I can’t STAND them…

Pre-Party: 3rdDegree, Staples, Numbtucks, Nimbus, Creeper ///             5pullups and 5 burpees per round; 9 for sure, maybe 10 rounds total

PAX: Profeesor X, Tebow, Stats, Creeper, Gaylord, Typo+, Numbtucks, Nimbus, Barney, 3rdDegree, GlennGary, OldHickory, Netflix, Staples, ShowMe, MicDrop

Warm Up: Intro, Disclaimer /// SSH x20 // LBAC X20, forward and reverse // Good Mornings x5 OYO // Willie Mays Hays // Calf Stretches

MEDIC MIX … LEG jams

The THANG 1

  • Phase 1 … 25 Iron Mikes per PAX // Partner High Knees to Far Light /// Both PAX complete this SET
  • Phase 2 .. 50 Lunges (completed together) // Partner BearCrawl -> CrawlBears back
  • Phase 3 .. 75 Calf Raises (completed Together) // Partner Skanks to Far Light
  • Phase 4 .. 150 Squats (Completed Together) // Partner Politicians to and fro

MOSEY to Shelter

Thang 2

  • Merkins // SQUATS // DIPS
  • 10 — 10 — 1
  • 9 — 10 — 2
  • 8 — 10 — 3
  • 7 — 10 — 4
  • etc…

MOSEY

BearCrawlBridge -> CrawlBear back across

Mosey to Parking Lot … Close with a ROUND of SALLY up/downs

Thanks for letting me lead fellas.  Have a great day! — MICDROP

POST-Party: MicDrop, Barney, Gaylord, 3rdDegree, ShowMe, Creeper // WheelBarrow crawl -> light to light, each partner does 1 length

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Route 66 to Paula Abdul’s Place

GLOOM FACTOR: what gloom?

Bearway to Heaven Pre-Party – Snowball, 3rd Degree, Numbtucks and YHC

Main Event PAX: Snowball, MicDrop, Professor X, 3rd Degree, Typo+, Numbtucks, FNG (Jeeves), Huggy (QIC)

Show me lap, disclaimer

Circle up for:
SSH x 15
Imperial Walker x 15
LBAC fwd x 15 DO NOT RECOVER
LBAC bwd x 15 DO NOT RECOVER
Moroccan nightclubs x 15 RECOVER
Merkins x 10 OYO

Thang 1
Route 66
Mosey from the parking lot down Newsom Ln to the back school entrance.
At the first lightpole do 1 burpee, second lightpole do 2 burpees, etc. til we hit Rocky Fork. Got to round of 11 burpees (grand total of 66 *gasp*). Pick up the six or fall in for Mary exercises til all-in.

Thang 2
PAULA ABDUL
Mosey back to the flag and line up.
Sprint up 2 parking spaces, do 2 burpees, back peddle 1 space, do 1 burpee, sprint 2 spaces, etc. Flag to far lightpole. Pick up the six or fall in for Mary exercises til all-in.

Mosey to the school entrance.
One end of the overhead canopy to the other and back: bear crawl, crawl bear. Then crab walk, walk crab. Pick up the six or fall…..….

Three quick sprints from school entrance out to Rocky Fork and back.

Find a spot along the wall, two minute people’s chair (wall sit) hold and two minute BTTW hold. Three Merkin penalty for dropping.

Mosey to flag
High plank, right arm up, 10 oblique dips. Left side.

And done. Great morning.

CoT
Count-o-rama, Name-o-rama (Welcome, Jeeves!)

Announcements:

    • ICC coming to a close soon.
    • Gauntlet 11/9. Launch at 0530 from the Forge.

YHC took us out with a prayer. Helluva morning today, HIMs!

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The Citadel – 10/19/19: The Doors are Open

7 HIM came to open the doors to the Citadel in Lebanon on Saturday. 

PAX: Reveille (QIC), Vector, Red Skull, Princess Aurora, Cunning Linguist, T-Cell, and Lebanon’s first FNG – Laff Track.

Double shovel flag meet up and disclaimer with a very short mosey to the grass for WOR.

Warm-O-Rama

  • x10 Windmills
  • x10 Baby Arm Circles front
  • x10 Baby Arm Circles back
  • x10 Seal Claps
  • x10 Imperial Walkers
  • x10 Hillbilly Walkers
  • x10 Merkins
  • x30 SSH

Thang

Q started off with a very non-descript piece of paper with the words Wheelbarrows to ATMs to BOMBS WOKE. This paper got left at the park so my only assumption is the cops were called after we left.

Pax split into partner teams for a Wheelbarrow Derkin walk to a pavilion about 50 yards away. Once there we shifted some tables for two rounds of table dancing at Coyote Ugly. This was followed by ATMs.

  • 15 Alternating Shoulder Taps
  • 10 Tempo Merkins
  • 10 Merkins (patty-cake style)

Setup for 11s with Manmakers and Burpees. After 1 round these changed to Squats and Lunges because of my own injuries. Once finished, our teams got WOKE.

  • 50 Werkins
  • 100 OH Press
  • 150 Flutter Kicks
  • 200 Alabama Prom DatE
  • Partner runs to the track and back while the other works

 Finish up with a round of BOMBS

  • 50 Baby Arm Circles
  • 100 OH Claps
  • 150 Merkins
  • 200 Big Boy Sit-up (easily confused with WWIs)
  • 250 Squats
  • Partner runs to the track and back while the other works

Mosey back to the shovel flags for COT.

COT:

Libeery on the 29th. Details on Slack.

Welcome to our FNG now named Laff Track.

100% coffeeteria at Split Bean after wrapup.

Thank you to the Nashville Pax for coming out to support the launch! It’s humbling to see myself surrounded by men willing to take on challenges and wake up earlier than they should to come along beside me while this new region gets off the ground.

It was an honor to lead you all!

 

SYITG

Reveille

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Westeros 10-21-2019: Spooky Things Afoot

13 HIM emerged into the gloom for a frighteningly spooky workout.

PAX:  Vector (QIC), Hi-Viz, Harvey Updyke, Cub Cadet, Crablegs, Drago, Bicentennial Man, Siri, Blue Mule, Porcelain, BnB, Reveille, DFrost [T-cell had HC’d but it appears the zombies ate his brains before he could make it safely to Westeros].

Conditions:   65ish degrees, light  breeze,  creepy cloud cover  . . . so basically, perfect.

Disclaimer given. Mosey to back of school for the

Warm-o-rama:  

Pumpkin Pickers x 14
Give You the Willie(s) Mays Hayes x 12
Ghoul Mornings x 12
Frankenstein Walkers x 12
Little Baby Scarecrow Arm Circles x 12
Reverse LBSAC x 12

Mosey to front of school for the

First Round: Thriller

On Saturday, Cunning Linguist [who also must have been eaten by zombies this morning] told me about Blue Mule’s Halloween Q last year.  I stole this in honor of the blue one himself (because what’s more spooky than a blue-colored horse?):

As Thriller plays, the PAX do squats.  Each time the word “thriller” or a spooky sound occurs, they do 1 burpee.  Reminded the PAX that the song goes for about 6 minutes . . .

Second Round:  Trick or Treat

Mosey to playground. The PAX took turns picking an exercise from one pumpkin and the # of reps from the other for rapid fire exercises.  Some highlights included 36 burpees, 75 overhead presses, and 20 pull-ups.  Last few sets multiplied x 3 for a bit more of a trick.

Playlist:  

Thriller – Michael Jackson
Heads Will Roll _ The Yeah, Yeah, Yeahs
Somebody’s Watching Me – Rockwell
Superstition – Stevie Wonder
Ghostbusters – Ray Parker Jr.
Psycho Killer – Talking Heads
Dead Man’s Party – Oingo Boingo
Zombie – Cranberries

[For completeness, the rest of the playlist that we did not get to]

Twilight Zone – Golden Earring [PS: A  teaser for my Bomber Q next Friday]
Bad Moon Rising – CCR
(Don’t Fear)The Reaper – Blue Oyster Cult

Third Round:  B-O-Os

20 Big Boy Sit Ups
15 Overhead Squats
15 Overhead Claps

Fourth Round:  Zombie Walk

Traverse the large field by lunge walking in a Zombie Walk (because after a while, you look like lumbering zombies across the field).  Bonus spooky points to Crablegs for his arm flailing.  Several PAX added zombie groans, but unclear if those were intentional or a result of the workout . . .

COT:

  • Libeery on the 29th – check Slack for details
  • Thankful that Stella (Porcelain 2.0) gets her shots today — get vaccinated, kids (especially the flu shot! Take that Jenny McCarthy!)

Thanks as always for coming out and supporting YHC – I always worry that I won’t push the PAX enough, but it seemed folks were pretty sweaty and breathing hard throughout (I know I was).  Plus I think folks had fun.  Was an honor as always to lead you men this morning.

SYITG,
Vector

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Studying for the Big Test

Image result for billy madison

Gloom: Six degrees warmer than yesterday, making it 45, but it felt colder. Gloomy as can be of course, as we haven’t fallen back to get the extra sun in the morning. Perfect conditions to test our grit and get a benchmark for the forthcoming FitTest, Saturday November 23rd.

Pre-Partie(s): Kermit and Numbtucks got a 45-minute workout in before putting their bodies through the additional agony. 2.25 mile run, 30 inline merkins and 50 yards of tire flips. Y’all crazy…

A separate 15-minute pre-party consisting of stretches, high knees, etc. was attended by Huggy, Nimbus and yours truly.

16 PAX in Attendance:  Barney Fievel (YHC and QiC), Numbtucks, Cheeze Whiz, Gaylord Focker, Hushpuppy, Cathe (FNG, welcome!), Sparta, Ragdoll, Old Hickory, Typo+, ShowMe, Tebow,  Nimbus 1500, Kermit, Prof. X (Respect), Huggy & 3D.

Warm-Up/Disclaimer

The FitTest

For Time:

    • 50 hand release burpees
    • 1 mile run (4 laps around the track)
    • 100 yards bear crawl
    • 100 yards crawl bear
    • 1 mile run
    • 100 yards crab walk/walk crab
    • 100 yards broad jump
    • 1 mile run
    • 100 yards bear crawl
    • 100 yards crawl bear
    • 25 hand release merkins
    • 25 jump squats
    • 1/4 mile sprint to the finish!

I was able to record the following times:

    • Barney 44:55
    • Sparta 47:20
    • Tebow 47:41
    • 3D 47:50
    • Nimbus 48:00

I think all of the above will be able to make it November 23rd (right guys?), but we need one more and at least an alternate or two. Anyone that is willing to step up and represent F3 Nolensville in this capacity is encouraged to perform the above workout, on your own or with other PAX, and submit your time to me.

CoT/Numbers/Names

Moleskine

  • 3rdF (Faith) opportunity: We’re raising funds for Safe Families that will be our “buy in” to the FitTest on November 23rd. Safe Families is an amazing organization that finds homes for children as their families transition through some of the harder seasons of life. Living next to Nimbus, I’ve seen first hand the good that this organization does and the hope that it provides to children that would otherwise have none. Winner of FitTest gets 60% of all for their charity with 10% going to the other 4 regions. I’m going to be going HARD for this charity. Please join me in raising funds for this very worthy cause and lets go win this thing.
    • We already have a $1k donation from a generous benefactor that we’ll reveal later, but its up to all of us to grow this and earn as much as we can to bless the Middle Tennessee Region. Any raised funds can be sent to the F3Nolensville Venmo account or can be handed over in another fashion to Numbtucks.
    • Keep listening & reading along as we go through the Bible App Romans chapters 9-16.
  • 2ndF (Fellowship) opportunity: I want to know when we’re having another game night! If you haven’t had the pleasure of sitting back and listening to Sparta call Numbtucks a cheater for 3 hours straight, I feel sorry for you.
  • 1stF (Fitness) opportunity: The Gauntlet is coming Saturday November 9th! Please help me promote this and let’s all plan to be in attendance, as we’ll play host to some out-of-towners! Start and end at Nolensville High School. About 5:30 to 8:30pm. This one will be totally different from our last Gauntlet. Whether that means something to you or not, doesn’t matter! Come out and get sharpened…
    • Iron Clad Challenge closes on Halloween! Join the ranks!! Step up and lead, recruit some new blood, get up early and hit the pre-parties, but do whatever it takes to hit the mark and achieve this accomplishment!

It continues to be a pleasure to serve as the F1 for this amazing region. You guys have all gotten crazy strong from the first time we each worked out together. Let’s keep going!

SYITG

    -Barney-
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Diego Remix @ ThePound

14 PAX in Attendance:  BarneyFievel, Typo+, ShowMe, Tebow, MicDrop, Nimbus 1500, Kermit, Glengary, Stats, SexEd, Prof. X (Respect), Staples, Huggy & 3D (QiC) (am I missing 2 PAX? ComzQ tweeted that 16 were there…)

Staples, Kermit, Huggy & Micdrop @ 5:15 for a pre-party showing with YHC doing Cindy routine (5 Pullups (scale of Under-doggies), 10 Merkins and 15 Squats per round). We did 8 rounds in ~10 minutes. Barney came in toward the end and encouraged us as he warmed up 🙂

5:30, let’s do this!

Warm-Up/Disclaimer:

  • ShowMe Lap (Look, it worked!)
  • SSH IC x 10 into:
  • SJ IC x 10
  • InchWorm Merks “4×4” (4 Merkins per x 4 sets)
  • IW IC x 10
  • 3 GM

The Thang(s) 

3rd Degree’s version of DIEGO: Diego (Dora the explorer’s BadA 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
  • 75- Squat Thrusters w/ block, P2 Politician to 2nd light pole and jog back
  • 100- weighted Flutter Kix (hold coupon over body) (each leg =1/2), Karaoke to 2nd Light Pole facing road and then Karaoke back)
  • 125- Block Curls, P2 Skanks (High jump skipping, like Mario breaking bricks) to 2nd pole, jog back
  • 150- Calf-raises w/ Block, P2 lunge-walk t0 1st light pole and politician back

Then…

It’s kinda my thing…surprising I know… Bear crawl and Crawl-Bear the bridge (3 squat bonus for any stoppage)… We did some IC Squats and IWs and GMs (not in cadence because that would be wrong…) at the Feed Mill before sledding back…

Super-fun variation where you have to manage the frosty, shellacked bridge. Crawl-bearing back was reminiscent of sled pushing…gave Q and others ideas of fun winter variations of exercises…think Iditarod…

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

We did: Flutter Kix, LBCs, Freedie Mercs, Planks, IWs, etc.

CoT/Numbers/Names

Moleskine

  • 3rdF (Faith) opportunity: Keep listening & reading along as we go through the Bible App Romans chapters 9-16. Possible opportunities to find funding for our FitTest regional competition upcoming, stay tuned…
  • 2ndF (Fellowship) opportunity: Haunted-House building kids workshop at Lowe’s Smyrna Saturday AM. Check with Typo+ for more deets. F3Dads in F3Nolensville is alive and well! Thanks for leading Typo+!
  • 1stF (Fitness) opportunity: Regional FitTest Qualifier (think IronPax challenge, but without the cheating) is this Saturday. If you can’t make it, look at the BackBlast and run it on your own time and post your time. Top 6 qualify for the regional competition Nov. 23rd at Crockett Park against Franklin, Nashville, SpringHill and Murfreesboro
  • Shared a little from Psalm 27 as I read the first and last verses. Gets me fired up to think that though on my own I am weak, tried, failing, that with the SkyQ I am never alone and can find refuge in Him to where I no longer have to fear.

What we Learned

  • Micdrop, Stats and Huggy are near the finish line for IronClad Challenge. Keep it up!
  • Huggy was 9th man (thanks for reminding us to re-institute this, Netflix!) and shared a little. Good dude.
  • Thanks to Tebow and Glengary for Coffee!
  • Everyone is getting stronger, faster and better the more you post. I am proud of you all! In the 18 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 17 Squat Thrusters to make sure we utilize those coupons while we have access to them…

3D, out!

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Calling all Audibles

The most perfect morning for me to knock some Q rust off, thank God for the Weinke!

20 PAX in Attendance:  Tebow, Nimbus 1500 (QiC), Kermit, Stats, NumbTucks, Prof. X (Respect), Glengary, SexEd, OldHickory, Creeper, 3D, Toy Story, TVG, LMP, CheeseWiz, RAGDOLL, Netflix, Barney, Staples & Sparta

First time in my F3 career that I’ve beat Staples to the AO…probably because I forgot when preparty started.  5:15 showing with 3D, Nimbus, Staples, Creeper, Ragdoll, Kermit &….if I missed anyone, sorry, just glad I remembered all 20 who posted for the thang.

  • AMRAP Pullups
  • BearCrawl/CrawlBear the bridge w/o stopping
  • AMRAP Pullups

5:30, let’s do this….for real, we gotta go.

Warm-Up/Disclaimer:

  • Showme Lap
  • 15 secs of good morning and we’re out

Thang 1

Partner Swap – 5×5 Burp(chin)ups / HipDips while you wait

Terrible Q instructions/communication about rep counts and the massive crowd waiting for the bar led to Audible 1

Mosey to picnic shelter

Thang 2

Partner Swap – Apolo Ohno’s / Copenhagens

3×10 wait Audible 2, 6×10 wait Audible 3, 5×10

A non-awesome song came on, fortunately, I could change it before we got to far for Numbtucks Audible 4

Mosey to BearCrawl Bridge

Thang 3

  • Canary Crawl Across
  • Bear Crawl Back
  • Crabwalk Backwards Across
  • Crabwalk Feet First Back

This was planed and executed flawlessly!  My only regret is not enforcing the 5 Burpee fine for whining. (Credit Chris LeDoux) NEXT TIME

Mosey to the field house

Thang 4

Partner Swap:

  • Round 1 – Wall Walkups
  • Round 2 – Balls to the Wall
  • Round 3 – Donkey Kicks on the Wall

Partner Runs to Creek and Back then Swap

Almost got out of the workout with the promised Travis Tritt track, but I was able to update the playlist just in time Audible 5

CoT/Numbers/Names

Moleskine

  • Qualifier for the FitTest is this Saturday, Barney has a great progression planned, get ready!
  • Beta Ruck workout is tomorrow (Wed. 10/16).  Bring a bag and some weight (Tebow is wearing a Jansport w/Books).  There are limited loaners open for those that ask.
  • Shared Proverbs 28:1  – “The wicked flee though no one pursues, but the righteous are as bold as a lion.”  Fix your mind on Christ and walk in boldness!

What we Learned

  • 3D, Numbtucks and Barney all perform better when I DJ!  RagDoll was feelin it too
  • Q Consistency/Frequency makes a difference
  • Prepare like 20 PAX will show up…oh wait, they did!
  • F3 Nolensville needs more Canary Crawls
  • Apparently I have a reputation for delayed backblasts.
  • I may have stumbled on a whole new line of F3 gear.  The BearCrawl friendly phone holder for F3 DJs

PostParty: 3D led progression of Pullups, Merkins, Squats descending reps from 10 to 1

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My Favorite Things Part 2 (The HEART)

PAX: NumbTucks (QIC), Creeper, Huggy, Staples, Professor X, Swinger

Warm-up/Disclaimer:

  • ShowMe Lap
  • SSH IC x 10
  • Stretching

Thang.1:

Mosey to back of school and while running a lap around the “heart” YHC explained the concept for today: split into 3 groups and while P1 does AMRAP of the called exercise, P2 run a lap around the heart. But you have to enter and exit the Heart from the same side.

We did:

  • H: Humpers (The Monkey variety)
  • E: Everest (Mountain Climbers)
  • A: Angle Grinders
  • R: Reverse Lunges
  • T: The Wolvering (burpee variation)

Each lap was ~0.2 miles and took ~1.5 minutes.

Thang 2:
Partner 1 performs 10 merkins while partner 2 performs as many LBCs as possible. 10 rounds for 100 merkins each.

Thang.3:

Now that the calisthenics portion is complete, let’s sprint!

We sprinted from one end of the heart to the other through the middle with various MOT: AYG Sprint with mosey around the border back to start with speedbump of 20 APD with feet on a ball, Round 2: same as before but speedbump was 20 derkins with feet on ball, Round 3:  Karaoke while facing school to midway through heart then turn and AYG to other end. Round 5: Same as 4 but to the other side. Round 6: Bear Crawl to midpoint then AYG, Round 7: Crawl Bear then AYG

Run to the front of the school for COT (wait you must perform 1 Wolverine for good measure)

Remember Ruck workout dry run begins this Wednesday at 5am to 5:50am. We will need the extra 5 minutes.

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A Few of My Favorite Things

Its been a while with me at the helm, but at least I was wearing ranger panties…Also I was so excited I woke up at 2am, so with a new playlist we got moving!

PAX: NumbTucks(QIC), Tebow, 3rd Degree, Kermit, Mr. Opus, Professor X, Little Miss Piggy, CheexWhiz, Trophy Wife, Staples, Sparta, Huggy, Nimbus – *forgot the number, **forgetting someone sorry

Warmup:
Disclaimer; SSH; Baby Arms Circles, Air Presses, Overhead Claps, Slow Squats, Slow Merkins.

Favorite #1: Burpee Apocolypse
(with different burpee variations mixed in) an did 7 twice, I cant count whoc ares.

Favorite #2: Wheel Barrel Fun
Wheel Barrel with a partner but 3 merkins every 5 yards switch partners at the 50

Favorite #3: NEW (Ruck Tag)
Split into four groups. One person in the group begins walking around the field (on the edge) with ruck overhead – fast walk. The rest of the group does an exercise (see below) and then the first person to get up and sprint to leader takes ruck from there.
Exercises: 5 burpees / 20 WWIs / 20 Tebow Skates / 25 Merkins / 20 Tebow Skates / 20 WWIs / 5 Burpees – There was a penalty for those that did not make it to the leader. Always wait for the group to get together to start the next exercise. Flutter Kick until all return.

Favorite #3: Bearway to Heaven – every 10 yards. 

Favorite #5: Burpee Sprint (25 yards)
Sprint to 25yd line, then perform 3 burpees. Repeat until you hate the Q. Got bored so we threw in some sprint relays with 15 burpees for losing team

Mary – Various ab exercises.

Announcements:
Gauntlet November 9th / Next Saturday is Warpath in Franklin / Thursday game night coming / Wednesday Ruck Workout test run this Wednesday (this is breaking news!)

Prayer:
– Little Miss Piggy’s wife who has some pain in the same place she had cancer
– Staples mom, pray meds work
– Thankful for 3rd Degrees new job

It was fun, good job Kermit leading 45 min preparty.

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First cast the beam out of thine own eye

PAX: Big Stick (ofc), Dmish incognito as Bagger, PSL, Yardsale, AR, BoyBand, Locust, Venus, Pedialyte, Dupree, Movin’ On Up, yours Qly.

WOR: Good mornings for my boy Donuts, SSHx15, FIN.

THANG: Mosey down an unexpected and unfamiliar path through the Shire to a brief but very memorable lane called Brevity.

Partner up, grab a BAB (big ass beam), and lets roll.
Partner 1: Walk 300 paces holding beam in zercher position
Partner 2: 30 4-count flutters, sprint to catch up, perform 10 burpees before switching.
– RR

Partner 1: Walk 200 paces holding beam in back squat position
Partner 2: Walk alongside, 10 burpees (cant start until 150 paces are complete)
– RR

Partner 1: Walk 150 paces holding beam in overhead press position
Partner 2: Same, walk alongside, 10 burpees (cant start until 150 paces are complete)

Gather under pavilion: Both partners hold beam on right shoulder, Lt. Dan down. Turn around, flip to left shoulder, Lt. Dan back to start.

Partner 1: Suicide sprints
Partner 2: Irkins on (2) beams
– RR

Partner 1: Sucide sprints
Partner 2: Dirkins on (2) beams
– RR

Grab your wood, Indian Run the bus loop, and return to startex.

MARY: Dmish called for Megan Barry, Big Stick called for Alabama Prom Dates, YHC added single leg APDs, and we finished her off with Razer Blades™
by Venus.

COT: Be intentional

America runs on Dmish. Best coffee I’ve ever had, thanks.