Author: Mark Lenihan

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A Good One – Titan 05.01.2019

PAX: CCR (COQIC); Brother at Law (COQIC); Pumpkin Spice; Crablegs; Right Said Fred; Hi Viz; Hambone; TK; WL from Lexington whose name escapes me…

I think I got the PAX right.  Sorry… waited too long to write this!

CCR took part 1.  Brother at Law (YHC) took part 2.

WOR: Jog up and around the train, back down the hill driveway.  Circle up for classic WOR led by CCR.  Capped off with some excellent Hop Kix by all.

THANG: A CCR Titan classic: 11’s on the big driveway hill.  Mountain Climber merkins at the top.  Split squats (both legs) at the bottom.  Two burpees at ever road/sidewalk/concrete on the way up and back down.  An absolute smoker.  After every 2 legs something got chopped off because it was becoming clear that it wasn’t getting finished in a split Q, but everybody was hurting when we wrapped it up about 6 or 7 reps in.

BAL tags in.  Up to the Parthenon for some AMRAP 30 second exercises.  30 seconds on, 10 seconds off of: Split squats; decline merkins; box jumps; dips.  Rinse and repeat.

Mosey to playground for 8 minutes of Cindy: 5 pull ups; 10 merkins; 15 squats.  Go until I call time.  Good mumblechatter and focus on form by all.

Mary: Grab bag of American Hammers; High Plants; AL Prom Dates.  Time.

Announcements: Great workout this morning and always an honor to lead.  Prayers offered up especially for Ludwig and his family and the 4:13 Strong Guys as they were preparing to take the next steps in the program and their lives.  Walk for Williams Syndrome this Saturday (5/11) at Centennial.  See Slack for details.

Good work.

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Shaq Sings Bowie – The Stronghold 04.04.2019

28 beauts turned out to celebrate an absolutely perfect spring morning for working out.  50 degrees and dry.  These are my favorite conditions.

PAX: Baby, Febreeze, Legally Blonde, Play Station, Sir Topham Hat, Paw Patrol, Lil’ Jon, Dubs,  3 Stacks, Shaq, Mitch, Dreads, Big Lank, CCR, Red Skull, Porcelain, Toga, Floppy D, Pop a Lock, Hot N Ready, Khakis, Bagger Vance, Black Widow, Danosaur (FNG), B & B, Rev, Hot Route, Brother at Law (QIC).

WOR: Run about 47 feet around the cul-de-sac before circling up for some stretching.  SSH x40, GM x10, WMH x10, Lunging LBAC x10, Reverse LLBAC x10, some high plank, slow and low merks x20.

THANG: Name of the game today was constant movement and getting back to relieve your partner.  Count off 1’s and 2’s (I believe we successfully had 4:13 guys paired off with non-4:13 guys).  We never ran far, but it all added up.

Mosey to the big hill.  P1 does work for time at top of the hill.    P2 runs to bottom of hill, then runs back up and tags P1 out.  No sets, no reps, just work on called out exercise until Q calls out something different.  Rinse, repeat, rinse, repeat, rinse, repeat, ad nauseum (literally for Lil’ Jon).

Exercises at the top (rough minutes done in parentheses): Burpees (5); squats (4); American hammers (3); Carolina dry docks (4); LBCs (3); alternating shoulder taps (3).

Mosey to basketball court. With your partner, line up on the long sideline.  Same idea, but running suicides this time.  Exercises at top: Burpees 43); squats (3); Carolina dry docks (3).

Mary: Some high plank, some Alabama Prom Dates, some American Hammers, some flutter kicks, more high plank, GMs x10 to send us home.

Announcements/COT

It was a true honor to lead today.  As I shared, Q and Play from the previous 4:13 class kept coming out after their 4:13 class ended but before their jobs started, which was just awesome to see (props to BV for picking them up for these posts).  They got run into the ground one day at Titan and said I had to pass on a similar beating to this class.  Challenge accepted.  But this class absolutely stepped up today.  Very little complaining, walking, or loafing.  There was some, sure, but that’s expected.  All in all, I was just really impressed with the guys today and the non-4:13 partners that offered constant encouragement and positive modeling.  Just one of those days out there that lifts your spirits.

Sorry to Lil’ Jon, who either splashed merlot or dry heaved merlot at the end.  And props to Paw Patrol who, at the end, requested I never Q at 4:13 again.  That won’t work.

Named FNG Dan Alexander Danosaur.  For sure one of the longest, most impressive, and well-rehearsed resumes we’ve ever heard for a namorama.  For those that aren’t familiar with Nebraska football, I texted my die-hard Husker fan friend afterwards telling him I worked out with Dan Alexander today.  Within literal seconds, he texted me an 80-yard touchdown run against Colorado in 1999: “My favorite Dan Alexander play.  Always carried the ball high and tight.”  Husker fans are amazing.

Pop-a-Lock and (I believe) 3 Stacks on Q next Thursday.  Love it.

First Friday lunch this Friday, April 5, 2019 at The Cookery on 12th.  Forgot to announce that, but fortunately everybody reads the Blackblasts and will see it here.

4:13 Annual Banquet on 4/11.  Contact Red Skull or T-Cell for information.  Join us!

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Blarney Stoned – 03.18.2019

14 turned out for an Irish folk-scored, coupon-heavy (Blarney Stones), cardio-heavy, workout at Detention.  Because I’m related to CCR, it was my AO with him on 2.0 duty.  It’s the law.

PAX: Floppy D, Reefer, Ludwig, PSL, Greencastle, Dmish, Drone Zone, Old Hick, Dine and Dash, Black Lung, Dilly Dilly, Brother at Law (O’Q), Movin’ on Up, Bad Boy.

WOR: Ran a bit, did the greatest hits a bit: SSH, GM, WMH, LBAC, RLBAC, Navy Babies, Overhead Press, Slo and lo merks.

THANG: Count off 1’s and 2’s.  1’s go grab blarney stones.  2’s head to Pavillion.  One partner would do an exercise while the other did a run.  Here’s what we did:

One partner suicide sprints while the other did the following exercises.  Flapjack after each suicide and wait for the six: 1) Goblin squat; 2) RDL with upright row; 3) plank jacks; 4) coupon lunch; 5) curlies for the girlies.

One partner runs the hill while the other did the following exercises.  Flapjack after each hill and wait for the six: 1) bench jumps; 2) RDL with curl; 3) blarney o’hammers nee american hammers nee Russian twists;  4) lateral coupon lunge; 5) dips; 6) squat thrusters.

Return coupons.  Stop at the railing for 17 rows, 17 merkins, 17 rows.  Cool.

Return to top lot for sprinting mary (TM).  True Moo cut off our sprinting lanes, so we did a sprint and back instead of our typical 100m dash.  Alas.  Sprint, flutter kicks x25, sprint, high plank followed by 20 ASTs, sprint, circle up for Alabama prom dates, I think maybe american hammers again, then GMs to see us on through.

With final sprint we officially cleared 2 miles by my watch.  A good weekday morning for sure.

Fin.

ANNOUNCEMENTS:

3/29 Leadership lunch at Richland with Ret. US Army Ranger John Belman.  See Slack for details or contact Bagger.

3/23: Westside CSAUP The Scorpion.  Begins at Titan and ends at West Park.  See Slack or contact Princess Aurora for details.

Great to have Bad Boy out with us 6 days after welcoming his new baby girl.  Looked super rested.

Prayer: Grateful to be able to get up in the morning with you all.  Don’t want to take it for granted.

Brother at Law

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Titan 03.13.19 – Side to Side

16 of Nashville’s finest celebrated this 50’ish degree morning with a healthy dose of lateral exercises and running.  Short sleeves, gloveless hands, and even bare chests were all reported.  It’s spring men.

Pax: Floppy D, CCR, Hot Route, Princess Aurora, Porcelain, Firefox, Crawlspace, Right Said Fred, Crablegs, Blue Mule, Pumpskin Spice, Hi Viz, Preacher Man, Harvey Updyke, Cunning Linguist, Brother at Law (Q).

WOR: Kind of did a bunch all over the place.

10 SSH

Run a bit

10 merkin speed bump

Run a bit

Walking lunge and twist to a flock of seagulls

Run a bit to backside of Parthenon

Then circle up at the porcelain dragon: SSH x30, GM x10, WMH x10, LBAC x10, Reverse x10, Navy Baby Seal Claps x10, Overhead Press x10

THANG:

Mosey up to upper level of Parthenon and perform the following as we made our way around entire perimeter: squatted side shuffles long side of parthenon, Lateraltenant Dans short side (side lunge one leg, side lunge other leg, squat), then repeat the other long side and other short side.

Next we revisited one of my favorite types of sets, a roughly 5 minute AMRAP super set with some hearty running in between:

Set 1: 10 Ariana Grandes (lateral lunge to lateral slide, push back up and repeat on opposite leg) x10; 2) Mike Tyson Merkins x15

Run Ellipse at roughly 70% effort

Set 2: Lateral box jumps x10 (modify with lateral step up); repeat other side x10; Carolina Dry Docks x10

Run Ellipse at roughly 70% effort

Set 3: Low, slow, deep skaters x20; Uneven merkins x10

Mosey to side parking lot and split into two roughly even groups for two sets of suicides.

  1. Group 1 runs light pole suicides while other half does atomic merkins; switch out.
  2. Group 1 runs light pole suicides while other half SSH; switch out.

Mosey to statute of virtue for MARY:

American Hammers x20

Leg crossed single leg Alabama Prom Dates x10 each leg.

Alternating Shoulder taps x20

Side Plank roughly 20 seconds each side

WMH x10 for a final side to side stretch.

ANNOUNCEMENTS:

3/29 Leadership lunch at Richland with Ret. US Army Ranger John Belman.  See Slack for details or contact Bagger.

3/23: Westside CSAUP The Scorpion.  Begins at Titan and ends at West Park.  See Slack or contact Princess Aurora for details.

PA will throw a generic F3 Nashville shirt order up on the website for newer F3 members to get in on the fun (pyramid scheme).  The Scorpion also has a shirt up there for participants.  Look for the link on Slack.

Couple of births among the PAX.  Congratulations and prayers offered up to Preacher Man and Bad Boy.

Prayers: New family members, Hot Route’s family friend died in a plane crash leaving a widowed wife, and Bagger’s friend unexpectedly losing a baby at delivery.  Apologies if I forgot somebody’s intention but I think that was it.

Always an honor to lead and be lead.

Brother at Law

-30-

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Tighten – 01.30.2019

10 men woke up this morning and said “Dang it’s cold, and is it snowing now?” and still came to Titan.  Love it.

When: 01.30.2019 5:30 AM

Conditions: 20 degrees, windchill lower, with progressively sticky snowflakes throughout the morning.

Pax: Brother at Law (QIC); Bad Boy; CCR; Rev; Porcelain; Crab Legs; Hi Viz; Pumpkin Spice; Trapper Keeper; Tampa Libra.

WOR: Easy mosey taking the long way to the backside of the Parthenon, where we did a nice mix of SSH, GMs, WMHs, lung and LBAC, lung and RBAC, overhead press, and seal claps.

THANG: Mosey back to the front of the Parthenon and under cover, where we would perform four super sets.  You would keep doing each super set AMRAP for five minutes.  When I called time, then we all run the big hill loop.  Gather back at the Parthenon and move onto the next super set.

Set 1: Lateral box step up x10 on each leg; box jumps x10

Run the big hill loop.

Set 2: DIDs for 4 minutes (20 dips, 15 incline merkins, 10 decline merkins)

Run the big hill loop.

Set 3: Bunsen Burners (bulgarian split squats x10 each leg); 40 mountain climbers.

Run the big hill loop.

Set 4: Broad jump as far as possible, then fast feet backwards to starting point x10; plank jacks x10; Carolina dry docks x10.

Run half the big hill loop and gather at virtuous statue for…

MARY: Simple, but effective: 1 minute high plank, 30 seconds side plank, 30 seconds other side plank, 1 minute high plank, 5 GMs, 10 WMHs.  All done.

Announcements: First Friday Lunch this Friday, February 1, at the Cookery at 11:30 AM.  Be there.  Tampa Libra will not be there.  West Park (name TBD) tomorrow at 5:30.  Q Source with Porcelain at 3 Brothers after Titan.  I could not make it but I’m sure it was great.

Prayer Requests: Pumpkin Spice’s wife’s knee (meniscus surgery); Bad Boy’s M is six weeks away from their next 2.0 and related Bad Boy is cramming in a lot of business travel in February to be home for deliver, so prayers for safe travels too; Crab Legs is in a good place after some discernment about work, so hoping to keep that momentum moving forward.

Theme of today’s prayer, in continuing with my personal work with Ignatian Spirituality, was focusing on cura personalis, Latin for “care for the whole person.”  I think F3 does a great job with that and has really helped me focus on all aspects of my life.  More reading here if you’re so inclined: https://www.ignatianspirituality.com/16996/cura-personalis.

It didn’t feel as cold as the mercury indicated and the snow was truly beautiful, so it made for a very special Titan this morning.  Always a privilege to lead and be pushed by you guys.

Brother at Law

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My Hammies are Barking – Detention 01.28.2019

25 beauts showed up to get better on a cool Monday morning.  What a way to kick off the week.  Here’s how it went down.

When: 01.28.2019 5:30 AM

PAX: CCR (Co-QIC); Brother at Law (Co-QIC): Juan Valdez; Black Lung; BV; Boy Band; T-Cell; Kiss by a Rose (FNG); Frank and Beans (FNG); Floppy D; Accounts Receivable; Dine and Dash; Dilly Dilly; Too Tall; Dmish; Caps Lock; Edible Arrangement; Razorback; Tampa Libra; Ludwig; PSL; Walter White; Toto; Yard Sale; Vegemite.

Tunes: An extremely eclectic mix of Weather Report, Sturgil Simpson, Drive-by Truckers, Gang of Youths, Jawbreaker, Susto, Band of Horses and Fleetwood Mac.

Warmup: Bus loop mosey with some shuffles, then everybody grab a coupon (shout out to Razorback who grabbed the large rock instead) and met at the Pavilion for a fast-paced brother WOR, which included: SSH, GMs, WMH, LBAC with lunge; RBAC with lunge; hopkicks (obviously); overhead press; seal claps; low and slow squats; low and slow merkins.

THANG: Brother at Law kicked us off with the following 12 minute super-set:

Squat and press x10; plank for remainder of minute

5 low, 5 high, 5 full curls; plank for remainder of minute

RDLs x10; plank for remainder of minute.

Do that a total of four times, then CCR tagged in.

Mosey to the bottom of the Hill for a couple of suicides.  Exercises 1/3 up the hill then back to the bottom; exercises 2/3 up the hill then back to the bottom; then pull ups at the top of the hill.  Here were the sets:

Set 1: 1/3 = Atomic merkins x10; 2/3 = Jump squats x10; 3/3 = 10 pullups.  Flutter kix for the six.

Set 2: 1/3 = 4 count mountain merkins x10; 2/3 = jump lunges x10; 3/3 = 10 pullups.  20 more atomic merkins and WW1s for the six.

Set 3: 1/3 = 10 reverse burpees aka Grishams; 2/3 = burpees x10; 3/3 = 10 pullups.  20 mountain climber merkins and then plank for the six.

Drop off coupons and mosey to upper lot for final workout: Diagon Alleys.  Shuffle and shuttle run the zig zag the diagonally striped parking lanes and at the bottom of each “stall” (for lack of a better word) do 3 merkins.  My guess is there were 10-12 stalls, but I wasn’t counting.

That’s all she wrote.

Announcements: Welcome FNGs Kiss by a Rosé and Frank and Beans.

Tampa Libra confirmed that First Friday Lunches are still going strong, be there this Friday, February 1, at the Cookery at 11:30 AM.  BV reminded folks to check out 4:13 Strong on Thursdays, one of the coolest things going in F3 these days.

Prayers for Black Lung’s father-in-law and their entire family as he struggles with advanced stages of cancer.  I think for many of us a grandparent was the first serious death in our lives, so special prayers for Black Lung’s children especially as it can be a hard and confusing time.

I offered up my intention for the week, which was Ignatius’s Presupposition, the general theme of which is to not assume the worst in people and to instead put a good interpretation on another’s actions/statements at the outset, then work from there.  Helpful lesson in these times and something I often forget.

Always an honor to lead.

Brother at Law and CCR

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Stonewall 2019.01.19 – Tabata Rain

PAX: The Jeweler (pre-run and main show); Pumpkin Spice (pre-run only then Vandersack); Hambone (pre-ruck and main show); Brother at Law; Boy Band; Black Lung.

QIC: Brother at Law

Conditions: The escape scene from The Shawshank Redemption.

WOR: The PAX went for a quick mosey around the playground.  It was at this time we all realized that the puddles came to play today.  Standard fare WOR under the pavilion after that.  SSH, GM, WMH, LBAC, the like.

The THANG:

Due to the torrential downpour, YHC wanted to keep the work under the pavilion as much as possible, but I also wanted to log a few miles, so here is what we did.

Group fartlek run up and down 12th.  Q called out the tempo bits at random.  Again, the puddles were treacherous.  Probably about 1.5 miles.

Reconvene at pavilion for a planned 8×8 tabata, that got cut to an 8×7 tabata due to time constraints.  Eight sets of the identified exercise for 20 seconds, then 10 seconds off, then rinse and repeat 8 times before the “rest.”  Do that seven cycles.    Here is how it went:

Cycle 1: Burpees

Rest: Playground loop run

Cycle 2: Box jumps

Rest: Playground loop run

Cycle 3: Mtn. Climber Merkins (lots of grunting)

Rest: Playground loop run

Cycle 4: Alternating 1/2 ski abs; 1/2 Peter Parkers (note: Do ski abs have a name?  I’m calling them Mikaela Shiffrin’s until corrected)

Rest: Playground loop run

Cycle 5: Lunge pulses, alternating legs each set, with arms skyward.

Rest: Playground loop run

Cycle 6: Alternating 1/2 Carolina Dry Docks and 1/2 bench dips

Rest: Playground loop run

Cycle 7: Bunsen Burners off the bench.

Cool down with various stretches.

Ran out of time before Cycle 8.  It will forever remain a mystery.

Favorite MC: (1) Foxtrot actually thought the Jeweler was a real life Jeweler (not a ridiculous assumption) for an extended period of time and repeatedly asked him about which watch he should buy.  Jeweler, confused but a generally nice guy, just gave his thoughts anyway.  (2) “I saw Big Stick at REI yesterday, yelling at a customer service rep about his membership.”  – Jeff “Hambone” Hammond

Announcements: West Park starting 1/24; 4:13 is great and we should all go.

Love,
Brother at Law

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The Boys Are Back In Town

18 of the most handsome men in Nashville turned out to celebrate an unseasonably warm January day in Crieve Hall.  Thin Lizzy’s “The Boys are Back in Town” played on repeat, except for Jeff Rosenstock’s “Festival Song” (link: https://www.youtube.com/watch?v=E5qjTzPeA1E) in the middle.  After all, the boys were back in town.

When: 01.07.2018

PAX: Floppy D; Black Lung; Dilly Dilly; Dr. Smartt; A/R; Tampa Libra; Pop a Lock; Stirrups; CCR; Dine and Dash; Boy Band; Too Tall; Ludwig; Reefer; Edible Arrangements; Juan Valdez; Bagger Vance; Brother-at-Law (QIC)

Warm Up: We did three mosey laps around the bus loop: 1) a brisk jog; 2) a side shuffle up the loop; 3) then a side shuffle facing the other way around the loop.  Much grumbling.  Then we did a walking lunge and reach to engage our core.  Thin Lizzy engaged our ears.

The Thang:  Split into two lines.  Too Tall Loop American Indian Run.  We lost Juan Valdez, who went to poop without telling anybody (he texted me).  So after the run there was some brief confusion.  BV had already gone to find Valdez by the time I saw the text.  It was all very confusing.   CCR had folks doing what appeared to be rows and pullups down at the playground.  Thank you CCR.

After order was restored, we split back up into two groups at the playground for the following:

Group 1: 10 minutes AMRAP Cindy (5 pullups, 10 merkins, 15 squats).

Group 2: 10 minutes AMRAP of the following super-set: 10 swirkins; 10 bunsen burners (bulgarian split squats with a foot in the swing) each leg); 10 ASTs.

Switch after 10 minutes.

Mosey back up to the lot for a series of sprints, plank jacks, planks/side planks, American hammers, and cash out with 5 burpees for notorious burpee lover Juan Valdez.  That’s all she wrote.

Announcements: Leadership lunch next Friday 1/18 organized by Bad Boy and put on at Richland Country Club (apparently excellent catering?).  See Slack for details.

Ironclad signup closes tonight I think.  Good way to stay accountable during the dreary months.

4:13 Strong AO opens back up next Thursday.  An awesome program, AO, and group.  Make it out there for a few workouts this session if you can.

Prayers for the Santos and McCauley (spelling, sorry) families.

Loved seeing so many guys kicking off the post-holiday period off right.  2019 will be a good one.  I feel it.

Brother-at-law

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Titan 11.28.2018 – Iditarod/IDIDarod

PAX: T-Cell; Princess Aurora; Rev; Sand Lapper; Blue Mule; Porcelain; Trapper Keeper; Bicentennial Man; Cunning Linguist; Brother at Law (QIC)

10 brave men climbed out of bed this morning, despite their weather app displaying a temperature in the high teens.  Fortunately, the wind was calm and we quickly shook off the chill.

WOR

10 SSH

Mosey, with 15 SSH  speed bump to move all them limbs

Circle up on backside of Parthenon

20 SSH

LBAC x15

Reverse x15

10 low and slow squats

10 GMs

10 WMH

 

THANG

Inspired by Porcelain doing “DID Sprints” a few weeks back, I decided to build a few circuits around DIDs.”

First: DID Sprints x2: 20 dips, 15 incline merks, 10 declines, sprint the ellipse

Mosey to front of Parthenon

Second: Animal Kingdom DIDs: 20 dips, 15 incline merks, 10 declines.  Crab walk length of Parthenon; bear crawl short side of Parthenon (core and SSH for the six); duck walk long side of Parthenon; crawl bear short side of Parthenon.

Mosey to McDonalds Amphiteater (TM).

Third: Elevation DIDs x2: 20 dips, 15 incline merks, 10 declines, then 10 box jumps, 20 step ups.

Mosey to playground with an AMRAP partner pullup finisher.

 

Mosey to statute for Mary

15 J-Lo’s (h/t to CCR for suggesting this one because she can say “I did Arod”)

10 Flutterkicks

10 GMs

 

Always a pleasure to make it out to Titan and see the Westside crew.  Everybody kept up a great pace throughout, which allowed us to get a lot of work in.

 

There were a lot of announcements, many of which I have forgotten, but here goes: First Friday lunch at Richland CC on leadership presented by Umbrella, check slack for details.  Libeery (Beer Library?) some time in December, watch Slack and read Freed to Lead–the F3 bible.  PA is coming up with a winter Ironclad challenge; watch this space.  Cunning Linguist expecting a child (based on my maths) this summer.  Huzzah!

 

Everybody made a hard decision to get out of bed this morning in quite frigid weather to get better today.  Take that attitude with you beyond the workout.  Get it.

 

Many thanks to Mrs. Rev for the cinnamon rolls.  You can really taste the difference between homemade cinnamon rolls (especially the icing) vs. Grands, and I love Grands too!  What a special world.  Grateful.

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June 27 Titan: The Heavens Opened for Crawfish’s Final Post

PAX: PA; T Cell; Right Said Fred; Rev; Crotch Rocket (Charlotte and Expansion Man); CCR; Dupree; Vegemite; Hi Viz; Trapper Keeper; Porcelain; Crawfish; Keep the Change (Ya Filthy Animal) (FNG); Hambone; Brother at Law (Q)

15 scoffed at the conditions and made their way to the Parthenon for a cardio-heavy Titan.  YHC was very pleased to see Crawfish one last time; I thought he was gone!  Let’s go.

Mosey around the path with a quick 10 burpee speed bump.  Loop our way to the back of the Parthenon where the ducks play for…

WOR

SSH x40 (HBD CCR, ya old gray beard)

GM x10

WMH x10

LBAC w/ lunge x10

RLBAC w/ lunge x10

Seal claps x10

Overhead press x10

Hopkicks x10

Mosey over to backside of Parthenon for some SEVENS.  Imperial squatters at the bottom (squat with an imperial walker at the top counts as 1), with Mike Tyson Merkins (aka Punch Out! Merkins) at the top.  Plank and wait for the six.

Bear crawl the length of the Parthenon to the bottom of the big hill.  More SEVENS!  Carolina Dry Docks at the bottom with jump squats at the very top.  Two burpees at each concrete path or road on the way up.  A set of skaters at each concrete path or road on the way down.  The final stretch of the hill was horrible.

It really opened up at this point.  Felt like Andy Dufresne emerging from the sewage pipe.  Then…WHAT’S THAT!?!  Lightning, quite close (potentially).  Everybody get in under the  Parthenon, plank and wait for the six.  Crawl bear the length of the Parthenon.  Plank and wait. Slowsey back up front for….

MARY

FKs x20; Shouldertaps x20; GMs x10

Great to lead this morning.  Thunder and lightning woke me up repeatedly in the night, so I wasn’t optimistic about turnout, much less it even happening, so 15 was quite impressive.

Everybody said final goodbyes to Crawfish, who will be missed.  But lots of mumblechatter at the end about visits and vacations to Charleston.

Crotch Rocket explained current Expansion efforts and sought input.  Detroit is final launch for first half of 2018.  So if you’re in Detroit this summer…

TN CAN Ruck July 21.  Counts as 1) a post; 2) a CSAUP; 3) a 2nd F; 4) a 3rd F; 5) a papal dispensation from all prior sins; and 6) a submission for the Nobel Price in Physics.

July 4 Convergence at Titan.  5:30-7:30.  Only counts as a post.

You guys are awesome.