Backblasts

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31 May 2019 MARSOC SHORT CARD

Temp: 70s
Gloom Factor: Nil
PAX: Venus, Atlas, Offshore, Big Perm, PREVAC, Accounts Receivable, Movin on Up, D’Mish, Master Splinter, Dupree, CAPSLOCK, Yard Sale, Edible Arrangements, Bagger Vance
QIC: Offshore, BV

Quick mosey around the school w some high knees, butt kickers, lunge walk, Bernie and trash pick up.

WOR:
Squats, Good Mornings

Thang:
MARSOC
0. 30 Push-ups
0. 30 Air squats
0. 30 Crunches
0. 10 Burpees
0. 10 Windmills
0. 30 Push-ups
0. 30 Mountain climbers
0. 30 Flutter kicks
0. 10 Burpees
0. 10 Cherry pickers (4-count)
0. 30 Push-ups
0. 30 Star jumpers (or jumping jacks)
0. 30 Back Extensions (“supermans”)
0. 10 Burpees
0. 10 (Brain Fart)
0. 30 Push-ups
0. 30 Lunges
0. 30 Hello dollies
0. 10 Burpees
0. 10 Chain Breakers
0. 3 Sets Max rep Pull Ups

+/- 5 minute plank progression

Hand over to Offshore
Partner Carries, Indian Run, Suicides

Mary:
American Hammers
GMA

Time

NMM-
Classic workout in a box. Not a lot of creativity but I did see some unpleasantly, unsatisfied customers.
Kotters to Venus on his return to earth from the Need to Breath tour.
T Claps to Atlas (Double Respect) for three posts this week.
BH-
Keeping the families of F3 in our prayers…Ludwig, Penny Loafers, Dupree.
Tampa Libra and his M are adopting, look to Slack for their announcement and ways to help.
14 September 19 is our 5th Anniversary. It will be a Saturday at Stonewall. Put it on your calendar.

YHC,
BV

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Down & Back & Down & Back Again & Again & Again…

PAX:  22 of Nashville’s finest looking men got up early and pushed their baseline a little higher today.  From 4:13 strong we had: Paco, Puddle, Boo, T-Rex, Juice, Lockbox, Notes, Big Country, & Stretch.  Rounding out the PAX today we had Baggervance, Brother-At-Law, Foxtrottalksalot, Toga, Caps Lock, Red Skull, Hot-and-Ready, Hot Route, Porcelain, Casual Friday, FNG – Soccer Mom. I’m missing someone so tell me if I left you out.

QIC: TheJeweler

Gloom Factor: I’d have gone on an early morning picnic.

Disclaimer: The disclaimer was given and emphasis was put on not being sued.

Warm Up: 400m trot around the building from the parking lot back to the B-Ball courts.  Circle up.

20 SSH, 10 GM, 10 WMH, 10 FBAC, 10 BBAC, 10 Air Presses, 10 Hillbillies, 10 Imperial Walkers.  Sprint drills across the courts: High Knees, Butt Kicks, A-Skip, & B-Skip.  Short jog over to the power pole near the court to start the thang.

The Thang: You’ve heard of it, maybe you’ve even seen it, and if you’re really lucky, you’ve done it before… that’s right gents, it’s TABATTA time. 4 Rounds!

One 4min song equals 1 round.  Each song is broken up into 20s intervals with 10s recovery.   One round looks like this:

Sprint 20 sec, 10 sec rest, 20 sec SSH, 10 sec rest, Sprint 20 sec, 10 sec rest, 20 sec Merkins, 10 sec rest, sprint 20 sec, 10 sec rest, 20 sec LBC, 10 sec rest, sprint 20 sec, 10 sec rest, 10 sec lunges.  That’s one round.  We did 4 straight through.  The boys were feeling it, especially those that took off on the first sprint!

During the tabatta  ~20 people didn’t recover correctly.  That equals 100 additional penalty merkins to reinforce the correct way to recover.  Q said that we would take care of this later.

Mosey over to the concrete block pile and pax grabbed 11 blocks and moseyed to the basketball court.  Count off 1s & 2s.  Ones on one side, 2s on the far side of the court.  Partner up with the man directly across from you.

Concrete block relay races.  1s with the blocks sprinted across the court carrying the block and passed off to their partner who sprinted back to the other side.

Penalty merkins… were renamed to Recovery Merkins (I think it has a nicer ring, maybe we call them reinforcement merkins b/c it’s not about penalizing someone for doing something wrong, we want to grow and do things better in the future).  PAX did 10 in cadence.

We did ~10 (maybe more) relay races and 10 sets of recovery merkins in between each race for a total of 100 merkins.  2 sets were windshield wiper merkins, and one set were dolphin merkins.  We did have one PAX go green face and make use of the grass to the side of the court.  Not gonna lie, the PAX was music to my ears as they counted out those last ten Merkins in cadence.  This strong group of men was loud and clear as we tried to wake up the neighborhood!

MARY:  We circled up on the court, 10 WW1s hold the last one at 45 degrees.  20 American Hammers. 50 SSH. TIME!

Announcements & Prayer Request: I’m gonna forget some but continue praying for Ludwig’s wife’s recovery, Steven’s (aka Boo if my memory is correct) grandmother is in the hospital, some of the 4:13 boys are back on the street as well and we just pray that God reaches down and affects their life in the right way in the coming weeks.  The boys set the baseline a little higher today… we will always have tough situations, and curve balls thrown our way, but if we keep working hard, and pushing ourselves in all aspects of life, that baseline of what we can face keeps going higher and I believe that’s how we become leaders by example and men of virtue.

It was an honor to be out there with you F3 Men of Nashville, and an humbling to lead the 4:13 group today.

YHC TheJeweler

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III Pillars 5/28/2019

PAX: Bicentennial Man, Toothless, Trapper Keeper

QIC: Boone’s Farm

WOR:

  • SSH x20
  • WMH x10
  • GM x10 OYO
  • LBAC x10 F/R
  • Merkins x10

Thang:

Mosey the 0.75 mi route down to Hill Center in Green Hills to bottom of parking deck.

At bottom,

  • 10 burpees
  • 30 squats

Run to top of stairs ~4-5 flights,

  • 20 merkins
  • 40 LBCs

RnR – All PAX finished at least 7 rounds before we had to head back to start.

Finished with 30 flutter kicks IC in parking lot

Great work by all.

Continue to pray for those with illness and need of healing, Bicentennial Man and his dad mourning the loss of his mom, safe travels for Toothless and M trip to Italy.

Always an honor,

BF

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One Easy Mile…

19 PAX in Attendance : Pollywog, Mufasa, Inspector Gadget, Creeper, Barney Fievel, Nimbus 1500, Stats, Staples, TVG, 3rd Degree, Old Hickory,  Sterno, Polar Express, Cheez Whiz, Color Run (AKA Sex-Ed), Mursa, Typo +, Show Me, YHC Kermit on Q.

Pre-party…. @ 5 – 7 – 10

Staples & Kermit

Me and Mr. Staples busted out

5 Pull-Ups

7 Squats

10 Merkins

On the Minute for 10 Minutes

Medic –

Medic was on point today with a nice variation of Country. Little bit of Waylon, Colter Wall, Dierks, and some others.

5:30a.m. starts with a quick intro and the fine print details.

WarmUps :

Show Me lap

Tebow Stretch

15ish SSH’s IC

GM OYO /  Willie Mays Hayes

BAC’s IC front and back 10x IC

Plank and wait with Right and Left arm raises… (Q had to fix the Medic… it was on the fritz)

Thang

Little Miss Piggy is leading a few PAX in a 40 day 1 mile run challenge. YHC is participating in this so to get the mile in PAX completed a variation of the 1 Mile Indian Run. Basically a Bataan Death March but instead of Burpees the PAX had to pass off a 5ft steel bar to last PAX in line, where last PAX would then execute 7 squats while holding steel bar over his head then catch up to the group, pass off the bar, and run to the front of the line… R&R throughout the workout.

Speedbump #1  (.15ish Miles) Back Side of Track

2 Burpees

Speedbump #2 (.3ish Miles) Field House

PAX found a partner and proceeded to do 5 rounds of Wheel Barrows up the stairs. MOT back down the hill to the bottom of the stairs was Bear Crawl. Everybody really seemed to enjoy this…. 🙂 Each PAX went up the stairs 5x and down the hill 10x

Somebody said something about a 3 Burpee attitude adjustment… so we did 4….

Speedbump #3 (.65ish Miles) Field House

PAX stayed with previous partner and executed 20x each of Abyss WWII

Proceded by….

5x Low and Slow Merkins IC with a 5 sec hold on the bottom.

Speedbump #4 (.8ish Miles) Back Side of Track at the Benches

25x High Incline Merkin

25x Low Incline Merkin

20x Abyss WWII

Speed Bump #5 (.(9ish Miles) The Bridge

Cant pass the bridge twice with out a quick Bear Crawl & Crawl Bear.

Many PAX were pretty tapped by then and the CB was quite difficult, YHC is guilty of not being able to fully complete the CB back across… 🙁

Speed Bump #6 (1.1 Miles) The Parking Lot

Medic died on our last 30 yards of the mosey so that was a good sign to end it.

Post Party – 

Facilitated by 3rd Degree (Stats, Nimbus 1500, Creeper, TVG)

3 Rounds of “Cindy” 5 Pull-Ups -7 Merkins – 9 Squats

Other News-

  • 3rd F opportunity:

Continually lifting up our brother Soccer Mom in his fight to spread the Kingdom in Africa.

Barney’s Grandfather has been ill for a while

Barney has an interview today at 1:00pm

Kermit for travel

I feel like I am missing one prayer request (Jesus knows what it is)

Peace out!

-Kermit

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The Sandlot

Gloom Factor: Nil

QIC: TheJeweler

PAX: Porcelin, Bad Boy, Vector, Black Lung, Crawlspace, Crablegs, Siri,

The disclaimer was given.

Warm Up: Jog around the Parthenon and zig-zag around the poles.  Circle up.  25 SSH, 10 GM, 16 WMA, 15 Air Presses, 10 FBAC, 10 BBAC, 10 Hill Billies, 10 Imperial Walkers, 20m High Knees, 20m Butt Kicks, 2x 20m Karaoke, 20m A-Skip, 20m B-Skip.

Thang 1: Mosey up the stairs and partner up at the main entrance to the Parthenon.  Exercise on the short sides of the building and sprint on the long sides and goes like this… first column 1, second 2, 3, 4, 5, 6 reps.  Burpees on one side, and split jump squats on the other.  Your partner does Alabama Prom Dates and LBCs while they wait to get tagged in.  One lap was completed.

With the PAX warmed up good, we immediately sprinted 300m to the volleyball court.  Now that we’re winded a bit, we did a 20 sec count down.

Thang 2: PAX lined up on one side of the court and on Q’s call, PAX sprinted to the other side.  10 sec rest & sprint back with a forward roll at the halfway pt across the court.  REPEAT 15 times.

Thang 3: Circle up in the sand.  6 split squat burpees, 4 Burpee Jacks, 6 Walmart (roll back) burpees.  10 windshield washer merkins, 10 dolphin kick merkins.  5 ppl didn’t recover correctly.

Sprint 300m back to the starting point for Mary

First PAX did 25 additional penalty merkins for not recovering correctly… the last 5 were slow holds in high plank position.

MARY: Alt. high and low plank, right arm left arm up.  20 American hammers, 10 WW1s with a 45 degree hold on #10.  25 LBCs

TIME

Announcements & Prayer Request: Continued prayer and meal train sign up for Ludwig.  Bad Boy’s friend (Andrew) still in the hospital after injury.  Cunning’s new baby.

4 for Coffeeteria!

YHC TheJeweler Out!

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[Razor]Back to Back Stair Work – Racetrack 5.29.19

17 PAX tolerated a back-to-back stair-heavy Q from yours truly.

PAX: Offshore, Dr. Smartt, Tampa Libra, Double Check, Yard Sale, Umbrella, Penny Loafers, Tiny Dancer, Atlas (mad respect), Hot Pockets, Boone’s Farm, Bagger Vance, Dinger (FNG), Edible Arrangement, Grease Trap, Olan Mills, Razorback (Q).

Conditions: Summer is here [said in Jon Snow voice].

Tunes: We got the Led out, but the PAX withheld verbal affirmation of such great music selection.

WOR: 10 burpees at home base then mosey/walking lunges to top of parking garage for Good Mornings, WMH, BACs, Spidermans, Scorpions, Iron Cross, and Jane Fondas. Mosey to bottom of stairs near Holler & Dash for…

THANG: 11s up and down the big stair case. Burpee/box jumps at the bottom (start at 10 down to 1), atomic merkins at the top (start at 1 up to 10).

Impressive pace by several PAX, Q was dragging a bit this morning. After finishing the 10th ascent, we gathered at the top of the stairs for Mary: WW1s, flutter kicks, Alabama prom dates, Supermans, LBCs, side plank oblique J-Lo something or others. 

Mosey/walking lunges back to starting point just in time. 

ANNOUNCEMENTS:

Welcome FNG Nate Cloak (aka Dinger). He hails from Omaha, and there was some post-workout confusion that the Little League World Series is hosted there (it’s actually the site of the NCAA World Series). This link explains his name despite the incorrect underlying premise: https://www.youtube.com/watch?v=ZoSj1GaIIsU.

Penny Loafers’ wife received an unwanted diagnosis yesterday, but their treatment path sounds confident and their outlook is admirable. Be praying for Emily and the Herring family as they figure out next steps. 

Continue to pray for Sinclair family and look to F3 General slack feed for meal signup and other ways to serve. 

I believe a new group of 4:13 Strong young men started recently, so look for opportunities to post with them in the weeks ahead.

Pleasure to be with you men this morning.

#wps

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Broken Wheel Rolls On

Intro:  Memorial Day is over and this morning marked Tuesday nothing remarkable about the Tuesday following  a great memorial day weekend celebration. But today we live out the freedom we so celebrated this weekend. One thing about freedom sometimes that’s hard to recognize is the work it takes to keep walking in it. Grateful for the men this morning who decided to work out from the freedom they’ve received.

Pax: Nimbus 1500, Kermit, Tebow, Hot N Ready, Creeper, Numbtucks, Polywag, IG, Altidore, Mufasa, Stats, ShowMe(QIC)

Conditions: Warm

Pre Party: Not sure?

Warm Up :

  • ShowME Lap then circle up
  • Baby Arm Circles IC – 14
  • Baby Arm Circles backward IC- 15
  • SSH IC – 14
  • Seal Jacks – 15
  • Good Mornings OYO
  • Merkins IC – 10

Long Mosey around the fields to the football field.

Workout: 

THANG 1 – Tebow Remix 

Pax lined up on goal line mode of transportation between trees (aka yard lines) broad jump)

Tree 1 – 10 WW1

Tree 2 – 20 Burpees

Tree 3 – 30 Iron Mikes (each side is a half so 15 full)

Tree 4 – 40 Merkins

Pax repeated the remix back to the goal line they started

Thang 2 – ShowMe Remix 

Pax partnered up for 3 sets of the Show Me remix

20 – Copenhagens

2 – Bear crawls down the hill and then partner wheel barrel back up the stairs

Thang 3 – 3rd Degree Remix

Bridges are things we will all face in life if we aren’t already. A bridge is a transition between where we are and where we’re going. Transitions sometimes suck really bad too. No doubt this one did. The PAX bear crawled the bridge in the remaining 3 minutes of their time. Hopefully we are better for it.

COT – Mufasa’s family and friends in Dayton Ohio need us to be praying after last nights Tornado. We continue to remember SoccerMom.

Announcements – Nimbus and Numbtucks are planning a night ruck soon. Can’t remember the date? Convergence with Franklin at the Forge Saturday 6am – 7:30am.

Encouragement – Protect your marriage. The enemy is real and he wants to destroy families. Enjoy intimacy with your brides! Its a God given gift we’ve been given the freedom to enjoy!

Post Party – Not sure?

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Memorial Day Meltdown

Temp: Summer
Gloom Factor: Nil

PAX: The Jeweler, Floppy Disk, Toga, Frugal McDugal, Pope, Offshore, Olan Mills, Foxtrot Talks a Lot, Blue Mule, Tiny Dancer, Tebow, Bagger Vance (Murph) … Bad Boy, Boone’s Farm, Red Skull, Big Pharm, Vegemite, Yard Sale (Bert) … Tampa Libra (Ruck)

Thang:
Murph
1 Mile Run
100 Pull Ups
200 Merkins
300 Squats
1 Mile Run

Floppy and Jeweler led the way to no one’s surprise. YHC played the role of flesh anchor. Overall, great effort by all PAX and a nice turnout. Good to see Tebow back from Nole & Pope doing his shirtless Pope thing reppin Franklin.

After Murph, we lost a few PAX and picked up a few others for
Bert
50 Burpees
Run 400M
100 Merkins
Run 400M
150 Walking Lunges
Run 400M
200 Squats
Run 400M
150 Walking Lunges
Run 400M
100 Merkins
Run 400M
50 Burpees

Wow, those last everything were tough. Pope pulled us all through on the last 20 Burpees. Apparently, he had a thing w some horses and a cattle round up to catch. While that workout is meant to be done for time, I always like the idea of a battle buddy pushing you through. All PAX performed all reps save a little help from his brothers towards the end of a rep count (Thank you TD).

Now we moved into the Rucking portion of the am. Supposed to make it 5 miles but due to YHC lolly gagging at the start we had to cut off the last .75 in order to make it on time. Most of the PAX had dropped out by this time but we still had Blue Mule, Tiny Dancer, Vegemite, Boone’s Farm, Tampa Libra and YHC. A little slow on the first two miles also held us back from the 5 miler. All in all, we had some good livin.

So here’s how we Posted in terms of the workouts:
Murph – Foxtrot, Tiny Dancer, Blue Mule, Olan Mills, Tebow, Offshore, Pope, Leatherneck, Floppy Disk, The Jeweler, Toga, Frugal McDugal, Bagger Vance

Bert – Yard Sale, Blue Mule, Olan Mills, Vegemite, Big Pharm, Bad Boy, Pope, Red Skull, Leatherneck, Tiny Dancer, Boone’s Farm, Bagger Vance

Ruck – Tiny Dancer, Blue Mule, Vegemite, Tampa Libra, Boone’s Farm, Bagger Vance

NMM: Pretty awesome hang this am HIM.

Grateful for all the men and women in the military as well as our first responders for protecting us here and taking it to the enemy abroad.

Having all the PAX show up like they did was pretty awesome for YHC on this Memorial Day weekend…let’s male it a tradition.

BH:
Prayers up for the Hunter family out of New Orleans, a co-worker of Bad Boy who’s son is in the ICU trauma unit in Atlanta.
Ludwig’s wife, Kate, is still in recovery from her recent surgery to remove a brain tumor.
Loafer’s wife had a biopsy last week, results to come this week.

YHC,
Bagger Vance

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F3Nolensville 2019 MDM

Memorial Day, May 27th, 2019

15 PAX in attendance: Creeper, Typo+, NumbTucks, Nimbus1500, HotNReady, LMP, CheezWhiz, RagDoll, Barney Fievel, MicDrop, Stats, OldHickory, Inspector Gadget, Staples & 3rd Degree (Q) got after it.

BattlePlan:

No time for warm-up, Q was ready to get after it and complete his first complete Memorial Day Murph+.

Explained the concept for today: straight or modified Murph+. Great standard to measure fitness over time as it is done for best time. Lets Get it!

Thang:

Image result for murph

To also shred the core, we added 400 LBCs intermixed into the traditional Murph.

Medic was stationary at the PainGround pumping out a mix of patriotic tunes and aggressive Spa music (name patent pending) to keep the PAX distracted from the pain.

CoT/Numbers/Names

What we Learned:

  • Today’s workout is a routine in honor of Lt. Mike Murphy (Commanding officer of Marcus Luttrell of Lone Survivor). He was a true HIM who led and served others to the sacrifice of himself.
  • Everyone completed in some form or fashion (straight or modified)!!!! I congratulate you all and challenge each of you (including myself) to continue to stretch yourself to grow by completing more reps without assistance or modification, and to work on proper form, even when tired. If those steps are complete, add a ruck. If that is accomplished, work on better time. There is always room to improve.
  • YHC shared that as we celebrate Memorial Day and Lt. Murphy’s sacrifice with today’s routine, we remember that the Bible says not only that Great LOVE is displayed when one gives their life for a friend, but even more, God loved us even when we were sinners and enemies of Him by giving a sinless savior to open a way into reconciliation and hope but did so through a cross. Live as humbled men of courage and thankfulness in light of this. If you want more info, to discuss or debate, hit me up and let’s get some coffee or happy-hour to discuss further…

Beereteria and ColdBrew was consumed for refreshment.

BullHorn:

  • Convergence with F3Franklin at the Forge Saturday 6am – 7:30am. Tebow will lead the way for us. Show up in force and give our Franklin brothers a “warm welcome”.
  • I love this group. I am seeing personal and corporate growth and sharpening.
  • Make sure to sign up for Q slots for F3 Nolensville’s 4 AOs on F3nashville.com under Q Sign up (created a link in this sentence) or I will gladly take them all! Bring a new guy with you for a co-VQ or co-Q if it’s been a while. Let’s share the opportunities to grow as leaders! AYE?! Next week is wide open at time of posting today…

Stay on the Path…3D-out!

#HIM honoring HIM

 

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Physical Assessment Round 2 – Measuring Day

PAX: Boone’s Farm, Princess Aurora, Pumpkin Spice, Crablegs, DFrost, Lumbergh, Tampa Libra, Napster, En Fuego

QIC: En Fuego

Conditions: A perfect 61 degrees

On August 14, 2018, the PAX of III Pillars underwent a physical assessment to kick off the school year, with YHC informing the PAX that we would reconvene to perform that same assessment at the end of the school year in order to measure our progress over the 9-month period.  With YHC informing the PAX via slack what was waiting their arrival this week, the PAX showed up with their minds and bodies prepped and ready – Pumpkin Spice having visualized for hours a sub 22:00 performance and Princess Aurora knocking out a late-night Taco Bell run, stating his desire in seeking some flatulence-driven extra propulsion for the main event.  With that…

0530 arrives, Pumpkin Spice lets PA know he’s coming after his 22:43 post that took top podium in August, we disclaim and then mosey up to the soccer field.  WOR that included some WMH, LBAC, Moroccan night clubbing and Scorpion stretch.  We wrap up WOR and head to the far end endzone – where YHC instructs one final time what’s about to go down in physical assessment round 2.  It’s you against you out there, focus on proper form and let’s get after it.

The Thang:

Complete the following in order, for time.

  • 40 Merkins, run 2 laps (.25 miles)
  • 40 Merkins, 30 Jump Squats, run 2 laps
  • 40 Merkins, 30 Jump Squats, 20 Burpees, run 2 laps
  • 40 Merkins, 30 Jump Squats, 20 Burpees, 10 Big Boy Situps, run 2 laps
  • 40 Merkins, 30 Jump Squats, 20 Burpees, 10 Big Boy Situps, run 4 laps

All in the PAX completed 200 merkins, 120 jump squats, 60 burpees, 20 big boy sit ups (400 collective reps) and ran 1.5 miles. 

The unofficial official Results:

  • Pumpkin Spice – 21:41 (beyond impressive)
  • Boone’s Farm – 22:30 (90 second improvement from August – TClaps)
  • Princess Aurora – 25:24
  • En Fuego – 26:50
  • Crablegs – 27:29
  • Napster – 27:39
  • Lumbergh – 28:30
  • Tampa – 29:08 (modified due to injury, we saw some Chuck Norris going on throughout)
  • DFrost – 29:45

No time for Mary – mosey back for COT.

Moleskin:

  • The PAX definitely put in the work this morning – no merlots splashed but several held back as each PAX competed against oneself in pursuit of their own respective goals.  All PAX came in sub 30 minutes – fantastic effort
  • Props to Pumpkin – he boldly proclaimed at the onset he was going after sub 22:00 and taking home the gold medal in doing so.  At 21:41, he delivered
  • Props again to Boone’s at knocking 90 seconds off his time from August.  I’m pretty sure YHC almost saw him breathe heavily toward the end.
  • Tremendous F3 spirit shown throughout – lots of verbal encouragement tossed as PAX cheered and supported their brethren.  Always great to see in the workouts

Job well done men – Honor to have led and appreciative to live out the gloom with each of you

En Fuego