Backblasts

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Bomber – 11.09.18 – “Gloomiest of Glooms”

17 HIM were keen to take the DRP on this Friendly Friday despite the rather unfriendly temps and pouring rain. YHC was proud to see so many on a day that would keep most in the fartsack.

QIC: Princess Aurora

PAX: Harvey Updyke, Cunning Linguist, Preacherman, Lunch Lady, Crablegs, Shadow, Frequency (Kotters), T-Cell, Blue Mule, Homeboy (WL-Cherokee), Porcelain, Ride Along, Tiny Dancer, Hi-Viz, Hot Mic (FNG), Pumpkin Spice

THE THANG:

After a thorough disclaimer and introduction to F3, we took a quick mosey around the upper lot and up the big drive, splashing in the puddles along the way. COP, all IC:

  • SSH x 20
  • Merkins x 10
  • SnL Squats x 10
  • LBAC F x 10 (15 ct hold)
  • OH Claps x 10 (10 ct hold)
  • Air Press x 10 (5 ct hold)
  • LBAC R x 10

Back down to the end of the lower lot for the main event, a three exercise ladder with some Bernie Sanders thrown in. Exercise in (  ) for those who’ve done F3 longer than

  • Merkins x 15
  • Bernie Sanders to first median
  • Lunges x 15 e/s
  • Bernie Sanders to second median
  • Imperial Walkers x 15 e/s
  • Spring back to start

RnR with 14, then 13, on down to 5 for time’s sake. Plank progression to wait for six.

Head over to the wall for

  • Dips x 20
  • Irkins x 15
  • Slow MCs x 10
  • MCs x 10
  • Rear Leg Raise x 15″ followed by 10 Reps (R/L)

3MOM

  • Flutter Kicks and Long Slow FKs until Q calls time

COT/BOM

MOLESKINE:

Said it already, but it’s days like this when you see the Magnet that is the 1st F. You’d be hard-pressed to find many who would so willingly get out in these conditions, and I’m grateful for all who did, especially my 22-year-old coworker, Chase now known as Hot Mic!

BULLHORN:

  • YHC on Stonewall Q tomorrow with something fun planned. Don’t miss out!
  • Remember our Veterans this Veterans Day
  • TWO VQ’s on tap for next week with Pumpkin Spice sharing a Q with Brother-At-Law at Titan and Cunning Linguist taking the reins at Bomber
  • Reveille is our 12th Man this month. Check the Slack for his leadership thoughts.
  • Umbrella has it for December, and he’s invited us all to an event at Richland Country Club on Dec 7. Check Slack for that, too.
  • Go Tigers.

PA out.

 

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SNIP SNIP

Mid 40’s and a downpour greeted the 6 PAX who made the correct decision. Contrary to popular belief, we did not actually traverse the undying lands of middle earth or summit the top of Minas Tirith.

PAX: Brother-at-Law, Floppy Disk, Donuts, PSL, Black Widow, Ludwig Vas Deferens

We moseyed down to the pavilion to have a drier workout.

WOR:
20 SSH
10 Butt Kickers
10 High Knees
10 Good Mornings
10 WMH
10 Air Presses

Thang:

This was YHC’s first time to lead after undergoing a male sterilization procedure, so I thought it was appropriate to have a SNIP SNIP themed workout.

S – Squats and Merkins — 15 and 10 on the minute for 10 minutes. The balance of the minute is used for recovery. Mumble Chatter was inspiring and spirited during recovery times.

N – Nines (like elevens) with WW1s and 2 count Crunchy Frogs on the other end

I – Iron Mikes – Also known as Jump Lunges – one set of 20

P – Partner Carry to the other end of the pavilion. Flapjack on the way back.

But that only cuts one tube, and we need to sever the other as well. So rinse ‘n repeat.

S – Squats and Merkins — 15 and 10 on the minute for 10 minutes. (May modify to 12 and 8)

N – Nines (like elevens) with WW1s and 2 count Crunchy Frogs on the other end

I – Iron Mikes – Also known as Jump Lunges – one set of 20

P – Partner Carry to the other end of the pavilion. Flapjack on the way back.

Mosey back to the parking lot.

20 ASTs – time

We did name and count-o-rama, but an hour later I realized I completely forgot COT, as our conversation quickly shifted to having coffeeteria under the covered awning of the gym to get out of the rain.

I’ll do better next time.
Ludwig

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A Little Fellow Follows Me

Gentlemen,

I came across this poem a few years ago and it has stuck with me ever since. I’d like to share it with you all now:

A careful man I want to be — 
a little fellow follows me. 
I do not dare to go astray, 
for fear he’ll go the self-same way. 
I cannot once escape his eyes. 
Whatever he sees me do he tries. 
Like me he says he’s going to be — 
that little chap who follows me… 
He knows that I am big and fine —
And believes in every word of mine. 
The base in me he must not see — 
that little chap who follows me… 
But after all it’s easier,
that brighter road to climb, 
With little hands behind me — 
to push me all the time. 
And I reckon I’m a better man 
than what I used to be… 
Because I have this lad at home 
who thinks the world of me. 
-Rev. Claude Wisdom White

As the father of a young boy, this sentiment hit hard. A tiny human full of life and curiosity looks to me to discover how the world works and how we should conduct ourselves in it. He watches and mirrors every move I make, learns from every personal interaction I have, and (scariest of all) listens to every word I speak. He is there all the time measuring the statements I make against the actions I take and that scares the daylights out of me.

Gentlemen, this sentiment leads me to my leadership theme for this month: Lead by Example. Those of us who are fathers know this idea very well. Our children will see us as the paragon of humanity and work their whole young lives to imitate us both consciously and subconsciously. Those of us who have yet to become fathers see this at work in the lives of those who have led us well and in the reflections of those whom we are tasked to lead. It’s an idea echoed in one of F3’s Q-ing standards: “If you can’t do it, don’t Q it”. Leading by example is the single most important characteristic of any leader. It should always be kept top of mind for us as we train our leadership abilities.

My son has watched my evolution from the sad clown state to that of one who actually cares about what he does with his life and his body. He has seen me go from a guy who wakes up late, rushes into work at the last minute, and spends his life drowning in a mixture of video games and self-pity to a man who is up before the sun, pushing his body to grow, and training both my mind and the minds of my family. He has come to admire this transformation and desired to push himself to do the same. The most exciting evidence of this exampled leadership is in his most recent request: “Dad, if I wake up early can I work out with you too?” It’s been 2 months now and this tiny human of 10 years has woken up (on his own) at 4:30 every morning to hit the ground outside in the cold, wet, dark of the morning by 5 to warm up. Some days he loves it and can’t get enough. Others, like this icy, rainy morning, he grimaces and forces himself through it. But the most amazing thing I’ve witnessed is the fact I have not had to push him once. He has seen my constant example and has begun holding himself to the same standard. This is a reflections of Plato’s insight, “The best way of training the young is to train yourself at the same time; not to admonish them, but to be seen never doing that of which you would admonish them”.

This is the core of being a leader. Lead yourself first. Build yourself in all facets through unmitigated daily discipline. Spend every day holding yourself to the highest standard at work, around friends, and with your family. Those who lead you will take note and push themselves to be greater because of it. Those who follow you will admire this discipline and be mentored by your actions. Take that brighter road to climb. Do not dare to go astray. Develop unmitigated daily discipline in all things. And always remember, somewhere, there is a little fellow who follows you.

-Reveille

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It Takes 2 To Tango at The Trident

2 PAX showed up for a cold, wet, and gloomy morning at The Trident.

QIC: Boyband; PAX: Old Hickory

WOR: We started with a mosey to pick up a coupon (8x8x16″ cinderblock, approx. 28lbs) from the back of the lot. Then to the parking garage to get out of the wet.  Good mornings, Leg swings, Willie Mays, Low and Slow Squats, and Low and Slow Merkins were performed.

Thang:  As my shoulder continues to be an issue and oldhickory had been blasting his chest at the gym lately, YHC decided to do a leg/core heavy workout.  This was a 2 station workout, one end of the parking garage to the other, about 75yds apart. Station 1 (near side): Coupon work. Station 2 (far side): Core work.  Mosey between each site with a 2 burpee speed-bump in the middle.  Each set of exercises was RnR’d x2 for a full set of 3 laps.

Station 1 exercises: Coupon Thrusters x15; Kettle Bell Swings x20; Deep Squats (squat until your butt hits the coupon laying on the ground) x30

Station 2 exercises: LBCs x30; Dragon Flags x20; J-Lo’s x10 (each side)

Mary: Flutter kicks x20, Box cutters x15, Freddie Mercury’s x10

COT

Another glorious morning in the bag. As the season turns colder, we should all focus inward and remember the things that make us love F3 and bring us out in the early morning.  Then put on some layers and get out there.  As a native Floridian (I’ll admit it, and don’t hold it against me I’m not going back) I have already started wearing my workout pants and jacket.

SYITG

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A Quasi Veterans Day Team Work Salute

 

Pre Party: Led by NumbTucks himself one legged and all cast the vision for 6 PAX in 15 rounds of Merkins and LBCS on the minute. Pax included 3rd Degree, Soccer Mom, Gaylord Focker, Creeper, and Show Me

Parade Conditions: The Gloom was in full at 5:30am with Low’s in the 40’s but it didn’t stop 13 Pax from gearing up to lay it out in more ways than one….

PAX: 3rd Degree, Numbtucks, Creeper, Tebow, Soccer Mom, Pochantus, Sprinkles, Stats, Type O+, Nimbus 1500,  Gaylord Focker, Creeper, Barney Fievel, Show  Me (Q)

Warm Up: 

Baby Arm circles x 15

Over Head Claps x 15

Merkins x 15

Good mornings

Butt kicks x 15

Mosey to Parade Route…..

Parade March (Thang 1):

Partner up for a March!

Lap 1: Partner Carry as far as possible and switch followed by 15 Alternating Shoulder Taps

Lap 2: Lap the track then 15 partner throw down crunches each

Lap 3; Partner Cary as far as possible and switch followed by 15 partner curl ups each.

Let Freedom Ring (Thang 2): 

Frisbee is an American Freedom and its also what dogs chase… What better way to salute The Pound??

6 v 7 in a Ultimate Game of Ultimate of Frisbee

Game Rules:

Rule 1: Frist to 3 wins

Rule 2: Each change of possession = 3 Burpees by all PAX

Winning Team: 3rd Degree, Tebow, Numbtucks, Type O+, Creeper, Stats, Gaylord Focker….(They must be better dogs than us!) (Show Me is a sore loser)

Mary:

American Hammers x 15

Flutter Kicks x 15

Amber Waves of America (Guest Q Soccermom!)

COT:

Ecclesiastes 4:12 – We need community!

Lift up Soccermom as he travels to Alabama and raises support, and Stats as his family and mom walk through loss.

Reminder: Get your F3 swag gear TODAY!!! Last chance call!!!

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Comrade coupons

~12 C and lost some gloom due to silly American fall back from daylight savings time.  YHC Porcelain QIC.  PAX: BnB, Crab Legs, Pumpkin Spice, Crawl Space, Right Said, TK, Hi-viz, Shadow, ABC, Reveille, Minnow Tank, Bad boy, Cunning Linguist.

Scared off a random park lurker again off loading multiple coupons from my own suspicious vehicle.  Coupons to be moved throughout this workout were: 25 kg kb, 12 kg kb, 9 kg large medicine ball, 2×7 kg dumbbells, and 2×20 liter buckets full of sand weighing around 32 kg each.  Disclaimer with Crawl Space rolling in hot.  Started some rock and roll music and a mosey to the rear of great Greek communist temple.

warmarama: 30xssh, 12xwmhs, 10xslow and low squats, 10xslow and low merkins

the thang: hope everyone got out to vote yesterday.  11/7 was a big day for regimes that would love to see our democratic constitutional republic fail.  On this day, Comrade Lenin completed the Bolshevik overthrow of the Russian monarchy in 1917 and Comrade Mao  proclaimed the People’s “Republic” of China in 1931.  Thus we would share our coupons in a five group circuit.  Note with some different movements going on YHC had to move groups closer for guidance.

Stations:

1-the time farmers carry of the 2 buckets up the stairs one by one, waiting=burpees

2-10×55# kb swings, waiting=LT Dan

3-10xmanmakers with 15# dumbbells, waiting=squats

4-10×35# single arm kb swings, waiting=squats

5-20# medicine ball chest passes

2 rotations were all we had time for.  Moleskin: my Bluetooth range on the speaker is weak.  However, we may have attracted some new recruits from those dirty capitalists of camp gladiator including their dog that joined us for keep away with the medicine ball.  Mosey return to front of Parthenon.

Mary: despite my unclear instructions we managed to make a circle with Reveille holding the medicine ball.  Did one rotation around the circle doing American hammers passing the medicine ball until everyone got 5 reps with it.  Finished Mary with 10 lbcs.

COT- Pumpkin Spice stepped up to VQ.  TK gave a great sixth man fun fact about his research lab’s work on colitis.  Yes, I know the shitty problem joke was cheap but I really didn’t recognize the disease.

Veterans Day is Sunday.  Being a vet I just ask everyone to thank a vet that they know on that day and just have fun talking with them.

Honored to lead y’all.  Just pray for further peace and love in this world and thank those that have given much more than me to make this country great.

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A Get Out The Vote Beatdown at Broken Wheel

14 PAX tagged up at Broken Wheel this morning as Precinct Judge RagDoll supervised an Election Day themed beatdown.

But first… Preparty: 3rd Degree, TV Guide, Creeper, Typo+ and SoccerMom hammered out 5 pull-ups, 10 Merkins and 15 Squats per round. 8 rounds in 9.5 minutes. Good job men!

PAX: ShowMe, MicDrop, 3rd Degree, Typo+, Creeper, TV Guide, Sterno, Hush Puppy, Tebow, Nimbus 2000, Soccer Mom, Inspector Gadget, Stats, RagDoll (QIC)

We all survived the night’s tornado scare and welcomed a slightly less gloomish morning due to the end of daylight savings time. Nice to actually see each other’s faces for the first time in weeks.

It’s 5:30am. 56 degrees. Polls are open. Let’s roll!

Disclaimer:

Warm Up:
We kicked things off with an Indian Run around the track, and let’s keep it patriotic with our Old Glory shovel flag in the lead. 1/3 mile around the track, then back to the parking lot for:

  • A bit of stretching including: Cherry Pickers (4 count stretch bending over at waist and touching ground forward, middle back then stand), next pull your arm over your head and bend to the side toward your opposite leg… I suppose there’s a name for that, but I don’t know what it is. Plus a few other nameless stretches and Good Mornings.
  • 20 Side straddle hops
  • 18 Tempo squats.

It’s 2018 – that’s 242 years of democracy! #America!

Thang 1: The Millard Fillmore
Millard Fillmore was pretty mediocre at most things, namely being a very mediocre 13th President. But there was one thing he did do right.

One day the Library of Congress caught on fire, so old Millard ran from the White House to lead the bucket brigade to save the building. Today we honored the one un-medicore presidential act of #13.

PAX partner-up and line up in the parking lot at the East light pole. Here’s the drill.

  • Politician (backpedal) across the parking lot to the middle light pole (approx 30 yards)
  • First partner wheelbarrows to the North edge of the parking lot (approx 20 yards).
  • At the edge of the parking lot both partners complete 3 Yurpees (Clurpee with 2 tuck jumps = 1). It’s named after a Communist – but you doing them reminds you to be thankful for democracy.
  • Second partner now wheelbarrows back to the middle light pole
  • Continue Politician across the parking lot to the far West light pole (approx 30 yards)
  • Same as before – partner wheelbarrow, 3 Yurpees, wheelbarrow back to the light pole.
  • Now both partners Politician all the way back to the starting light pole (approx 60 yards)
  • Imperial Walkers until all in.

Those proficient in mental geometry and spatial reasoning have recognized we’ve made the outline of an “F” in our Millard Fillmore work. Not everyone got it, and the fire is still burning, so let’s rinse and repeat but this time with 6 Yurpees at each wheel barrow turn. 3rd Degree war cried. Q got tired. Nice work everyone.

Thang 2: Great American 11s
QIC hasn’t been voted out of office yet so we gather at the middle light pole for another celebration of democracy.

Great American 11s are 11s with a decidedly patriotic twist — Merkins / Mountain Climbers, Lame-duck Session Walks, and American Hammers.

  • PAX form a line and perform 10 sets of 3 Merkins + 1 Mountain Climber.
  • Then Lame-duck Session Walk 15 yards (that’s a duck walk 2 steps + a hop forward… like a duck with a broken foot, kinda like Congress after midterms).
  • Perform 1 American Hammer.
  • Immediately go into your next cadence of 9 sets of 3 Merkins + 1 Mountain Climber.
  • Lame-duck Session Walk back to the light pole for 2 American Hammers, and continue on as 11s do.

Who’s a Great American? 14 PAX performing Great American 11s – that’s who!

Mary:
Circle up in the parking lot. On your 6 – we’ve done this routine before!

Keep your feet floating during entire routine: 8 count leg hold, 40 Scissor kicks, leg hold, 20 FlutterKix, leg hold, 20 Toes to the Stars (reverse crunch leg thrusters), leg hold, 20 Freddie Mercuries (bicycles), leg hold. And recover.

We made it fellas. Polls are closed. Time to get your “I Voted” stickers. Actually I don’t have stickers for you… but Tebow brought coffee. Thanks Tebow!

Counterama/Namerama/CoT:
It’s easy to get disillusioned during election season with all the negativity and broken promises. But we live in America and we are free, thanks to the sacrifice of so many men and women who have gone before us. They pledged to each other their lives, their fortunes and their sacred honor.

So today, enjoy your freedom. Lead with freedom. Worship in freedom. Live your freedom. And get out the vote!

Post-Party: 3rd Degree and Soccer Mom are still hungry for more. ShowMe and RagDoll join in for 6 more Yurpees for America.

Announcements:

Thankful to lead you men today!

– RagDoll


This Morning’s Playlist

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McChrystal 3.0

Temp: 57
Gloom: Factor Moderate

PAX: Foxtrot Talks a Lot, Cowboy, Life Champ, Money Shot, Venus, Bagger Vance

QIC: BV

Pretty foreboding weather but that didn’t stop the 6 HIM that made the right decision to forgo the Scions of the Fartsack to get out and get after it.  Today’s Q was a throwback with a few modifications due to YHC’s bum left wheel.

Mosey a couple laps around car rider loop moving in various directions.  Circle up near the school building for

WOR:

SSH, IW, HB, Squats, etc. X 13 IC

Thang:

5 Rounds : 25 Merkins (YHC Count), 25 LBC (IC) or Pistol BC, Plank then move down the lot in the called fashion and back in the reverse fashion.  This is a rip off of General Stanley McChrystal’s pre-workout.

R1 – 25 Merkins, 25 LBCs, Plank x 3′ Lt Dan to speed bump, Dan Lt (Lunge, Lunge, Tuck Jump) back

R2 – 25 M, 25 Pistol BC, Plank x 2.5′ Bear Crawl to speed bump, Crawl Bear back (Single Leg DL for 6)

R3 – 25 M, 25 LBC, Plank 2′, Skip to speed bump, skip in reverse back (SLDL for 6)

R4 – 25 M, 25 PBC, Plank 1.5′, Side Shuffle RT to speed bump, SS LT back (SLDL for 6)

R5 – 25 M, 25 LBC, Plank 1′, Mosey to playground

PAX partner up and perform 25 Pull Ups then Circle back up for

Mary:

Plank 2′, 60 Flutter Kicks (IC), Plank 2′

TIME

NMM:

Great work this am, no running to speak of but a lot of busting Hermes from Carpex’s balls on his poor form last week.  Please note PAX, when you travel adhere to local customs…just ask CCR about his trips to the MILE HIGH city.

Need a PAX to step up and Q next week, I forgot to consult w the PAX on a Q.

I shared a little in the COT about some of my struggles over the last few months and specifically an incident on Thursday.  Please stay connected with other HIM in your life, F3ers or not, to make sure you are staying on the PATH and building your GUARDRAILS up.  Feel free to hit me up if you would like to hear more or if you need someone to talk with.

BH:

Friendly Friday this week, bring an FNG and post with him.

12th Man Lunch at Richland CC on the 7th of December should be a great time to learn more about overcoming adversity and believing in the Larger Story.  I will get out a link to the invite.

YHC,

BV

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Wedding Bliss

PAX:  Trapper Keeper, Blue Mule, Hi-Viz, Right Said, Vector, Pumpkin Spice, Porcelain, Bad Boy (QIC).

Temp: 55 with slight cool breeze.

Warm up with a quick mosey around the neighborhood heading down West End to have some good light.

COP:

SSH x 27
Slow and low x 11 IC
Baby arm x 11 IC
Air press x 11 IC
Overhead claps x 11 IC
Willy Mays x 11 IC
Mosey to tennis court
My 7-year Wedding Anniversary 11-5-11. Add up the date you get 27.
Round 1:
Man makers 11
Burpees 5
Plank jacks 11
Line jumps 27 (Each jump counts as one)
Round 2:
Mountain climbers 11 IC
Burpees 5
Air squats 11
Line jumps 27 (Each jump counts as one)
Round 3:
Monkey humpers 11
Burpees 5
Shoulder taps 11
Line jumps 27 (Each jump counts as one)
Round 4:
Hand release Merkins 11
Burpees 5
Lieutenant Dans 11
Line jumps 27 (Each jump counts as one)
Rinse and Repeat all 4 rounds
Before we leave the tennis courts…Suicides! Times 3.
Head back to parking lot.

MARY: Freddie mercury’s x 27 IC, Hello dollies x 11 IC, 6 inches hold x 11 IC, Hello dollies x 11 IC (Last 3 exercise legs didn’t hit the ground.

Moleskin:

  • Pray for Vectors wife has she heads to France for a work conference. Pray even harder for Vector has he has the kids.
  • Continue to pray for me and my M. 21 weeks pregnant this week, found out last Thursday that we are having a baby girl!
  • First 12th man being held on December 12th. Check Slack for details (Leadership channel). Don’t just bring yourself, invite someone outside of F3.

It was great to lead you men this morning.

-Bad Boy

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WHALE’S VAGINA 3.0 at DETENTION

PAX
Ludwig van Osh Kosh, PSL, Yard Sale, CAPSLOCK, Dr. Smartt, Edible Arrangement, Vegemite, Brother at Law, Too Tall, Dupree, Dilly Dilly, Dine N Dash, Boy Band, TampaLibra, White Russian,  , CCR (QIC)

Conditions were damp and a little chilly, much like what I believe the conditions inside a Whale’s Vagina are. Quick disclaimer and off we went on a little mosey down Hogan and over the Crievewood Baptist parking lot.

WOR
SHH x20 IC
Willie Mays Hayes x10IC
Good mornings x10 IC
Little Baby Arm Circle Forward x10 IC
Baby Seal Claps x10IC
Slow and low merkins x10 IC
Mountain Climbers x10 IC
HOP KIX X19 IC!!

THANG
Time to get down to business…

WOR (already done)
Humpers – 10 humpers of your choosing at the bottom, run to the next four islands with 10 humpers at each island, run backward to the driveway, 10 more humpers, run backward to the top, 10 more humpers.  70 total humpers.  Indeterminate amount of fun.  Mosey back to parking lot.
Atomic Broad Jumps – Ever so slightly different than Burpee Broad Jumps (in name only). We did these back and forth across the parking lot with WWVI situps (ask Vegemite if you want info on WWVI situps) for the 6.
Lap around the new baseball/ADA path and down to the pavilion for some
Elevens – Simple.  Merkins and Squats.  2 burpee speed bump at mid-court added some difficulty.  Effective.
‘Sumo Squats – Like, Greasetrap deep squats x25 oyo

Various Exercises – Started by D’Mish in Whale’s Vag 1.0, improved upon yet again today.  PAX scatter and listed to me tell them what to do.
AMRAP – 60 seconds of good solid merkins
Gorilla Humpers – 50 humpers OYO
Incline Merkins – Find a bench…x15 oyo. SSH for the 6.  X10 OYO SSH for the 6.  X5 OYO, SSH for the 6
Nelson Mandelas – There was no obligatory terrorist chatter from Yard Sale today!  10 OYO and then 5 more OYO.  These really suck…just ask Yard Sale.  Off we all went on a reverse lap back to the parking lot.
Atomic Broad Jumps – Ever so slightly different than Burpee Broad Jumps (in name only). We did these back and forth across the parking lot with WWI situps for the 6.

MARY
Flutter kicks x20 IC, Boxcutters x20 IC and a 60 second high plank.  A final 5 burpees followed by 5 good mornings OYO and we were done.

COT/BOM

BULLHORN
Go vote.  See CAPSLOCK for any details regarding police oversight board.

MOLESKINE
Always great to bring back the Whale’s Vagina. For those that don’t know, I was born and raised inside the Whale’s Vagina (San Diego) which was the original inspiration for the workout. Continued prayers for Olin Mills’ dad, Vegemite and his wife and all those in need.

Until the next time,

CCR