Backblasts

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DEFIANT Murph

Conditions: About 45 degrees. Crisp and clear. Insomnia for Kermit and YHC led to early posting and ready for battle mindsets. Perfect for this morning’s routine. We are continuing to prepare for The GAUNTLET and Memorial Day CSAUPs.

Pre-Party: YHC led Kermit & Creeper in a Bearway to Heaven. Great job HIMs who are breaking PRs in the process!

7 PAX in attendance: Kermit (Prevac), Wolverine, Nacho, Creeper, Typo+, PlayBoy, & 3rd Degree (Q) got after it.

Warm-up/BattlePlan:

  • ShowMe Lap
  • SSH IC x 5
  • SJ IC x 5
  • IW IC x 5

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

A few minutes of Mary:

  • Flutters x 15 IC
  • One-legged APD x 5 IC each side
  • Tempo Supermen IC x 10
  • BirdDogs IC x 10 (each side 1)

CoT/Numbers/Names

What we Learned:

  • Today’s workout is a CrossFit 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.
  • Nacho & Wolverine love superheros and debating which is best and who likes whom…perfect fit for F3Nolensville.
  • PlayBoy is clairvoyant and knew he was about to get called out and posted this morning in response…
  • The MEDIC was needed all the way around the school, but needed it’s own medic, and my phone’s speaker is a poor substitute.
  • YHC shared from an excellent sermon from church heard yesterday that if you are a Christian you should live without fear. Jesus’ first words after the resurrection recorded are to two women running back to the disciples to report what the angel told them at the empty tomb and He tells them “Greetings! Do not be afraid” What a gracious response from the risen savior, knowing their hearts and speaking to them personally…don’t fear. Live as men of courage. If you want more info, to discuss or debate, hit me up and let’s get some coffee or happy-hour to discuss further…

Post Party: Creeper picked his number #17, so we both did 17 HRCs.

BullHorn:

  • The Gauntlet is coming! 5/4/19 F3Nolensville’s first CSAUP event. Today was in prep for that…it will be 2.5-3 hours, ~8 miles, 5 AOs, endless memories…
  • Memorial Day CSAUP including preparty Murph set for 5/27/19. Brentwood YMCA, Preparty, Hero of the Day Workout 6-7, then Ruck Post-party.
  • RagDoll is planning F3Dads local event for May 19th and F3Franklin is hosting one this upcoming SUNDAY April 28th as well. Sunday afternoons. Free event with kid-friendly 45 minute workout with snacks and drinks afterward. Message 3D and RagDoll for more info..
  • Very excited to have had 2 V(co)Qs last week with Sterno/Scrooge Thursday and YHC/Staples  Saturday. Way to lead men! That’s what F3 is all about…
  • 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!
  • Has it been a while since you posted? (MuRSA, Pocahontas, Sprinkles, Cooter, AuntBea, Aby, A-Bomb, MallCop, Bernie, SnowBall, Jinxy Cat, HotNReady, Gilligan, Quickie, Lovie, BeerGoggles, VonTrapp, Udder, NedRyerson) NOW IS THE PERFECT TIME to get back in this. Catch up on what you missed in backblasts HERE 

Stay on the Path…3D-out!

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Staples VQ @ TheForge 4/20/19

7 PAX PREPartied for GAUNTLET: 3rd Degree, Staples, Sterno (QiC), Altidore, Stats, Typo+ & Nimbus.

Mosey around school for all sorts of madness. Trump Burpees, Farmer Carries, Barishnakov squats, Underdoggies, Merkins, Burpees, UpsideDown Kingdom Runs…work was done, fun was had and attitudes were adjusted. 45 min. flies!

6 o’clock is upon us, let’s go!

10 PAX in attendance: Wolverine, Nimbus 1500, Stats, Sterno, Ragoll, LittleMissPiggy, Altidore, Typo+, Staples (VcoQ), & 3D(YHC, coQiC)

Warm-up/Disclaimer (Staples on Q):

  • Jog around parking lot x 1 (then circle up)
  • SSH IC
  • Tempo Merkins IC x 10
  • GM OYO

To the Field!!!
Partner up. Grab a tennis ball from Staples Vacation Bible School knapsack and get on the line. P1 throws the ball across the field and P2 goes and gets it with called MoT while P1 AMRAPs the exercise called. When P2 reaches the ball, mosey back to endzone to meet up with P1. Then flapjack. Rounds included: Skanks and Merkin, DuckWalk and WWIs, Sprint and American Hammers, lunge-walk and squats. Maybe there was another round too…Oh well. Should have been there.

RING OF FIRE!

Pax circle around the Knights logo at the 50 and shoulder to shoulder held highPlank. One by one, pax bear crawl around the circle back to their place. Almost resembled Duck, Duck, Goose. Lots of MC about playing with Staples’ balls. Priceless. Also…Wolverine and Nimbus resemble gorillas when crawling sideways…and FAST.

Great job Staples! Then the reigns were handed off to 3D and things went a little sideways…all spontaneous ideas. Some were keepers…some were…interesting.

Bleacher Work:

Pax split into 2 groups of 5, on each end of the bleachers (where no middle hand rail would rack you) and in line crawl-bear up the stairs to the top, then mosey back to the bottom and HP/Al Gore for the 6.

Then a race of sorts where Teammates RiverDance the bottom bleacher seat while one at a time pax race to the underside and perform 10 pull-ups, then rejoin their team. Proceed through team until all have performed pull-ups. Basically a tie.

Enough of that…let’s head to the track.

BURPEE BEAST MILE (modified)

10 Burpees, run 400m, 10 Burpees x 4 with some Ab work thrown in, including 30 LBCs, 15 WWIs. Nice way to get 80 Burpees and 1 mile in, then some!

Next!

We just had to take advantage of the Hurdles on the field, so:

Hurdle Curls x 30. Then some Boxing Sequences including:

  • 4 jabs, then side-step duck under hurdle, R&R x 10.
  • 4 UpperCuts then step over hurdle R&R x 10,
  • Jab-Hook then side step behind and around to opposite side. R&R x 10.
  • High kick-Low kick then alternate stance and R&R x 10.

Finally, Line up the 10 hurdles and bear crawl through the tunnel. 3 burpee penalty for any knocking into the hurdles. If Sterno hadn’t been trying, we would have done better. 6 penalties. Oh Well, everyone did 18 penalty burpees.

Then we lined back up and crawl-beared through the tunnel. Pax didn’t know the penalty this time, and we racked up a whopping 10 penalties. Pax lined up and had to sprint 10 yds per penalty, so we sprinted 100yds.

TIME CALLED.

CoT/Numbers/Names

Sterno 9th man. Married, 2 kids, all beautiful apparently. Owns a catering business. All around good dude.

Spoke to the Pax about the freedom that comes through a right relationship with the Sky-Q. It’s what this weekend’s holiday is all about. When Jesus yelled out “It is finished”, it wasn’t a cry of defeat, or relief that suffering was ending, but a victory cry declaring that his Mission was complete, complete forgiveness is possible and available now through His finished work! Now we can live in light of that. Enjoy the holiday!

What we Learned:

  • Sterno will adjust some attitudes…
  • Thanks to LMP for Coffee!!! (Thanks Sterno and Altidore for the buds)
  • Cerveza Salute is a cool tradition, but funny that it occurs on high-school property.
  • Staples is cool under pressure…Uh, guys?! Cops are rolling up…
  • Altidore may need bail money. Hit him up on Venmo…
  • Sterno will forever rename our CSA(not)UP Guillotine, which is unfortunate, because Altidore relied on this when informing the tattoo artists what he wanted.
  • Welcome FNG “DickTat”

BullHorn:

  • The Gauntlet is coming! 5/4/19 F3Nolensville’s first CSAUP event. Today was in prep for that…it will be 2.5-3 hours, ~8 miles, 5 AOs, endless memories…we will be getting ready over the next month with 45 minute (extended) PREParties before the Forge on Saturdays. Sterno is on this week. Lace up your sneakers for a field trip…
  • RagDoll is planning F3Dads local event for May 19th and F3Franklin is hosting one April 28th (Next Sunday, 3pm, Pinkerton Park) as well. Sunday afternoons. Free event with kid-friendly 45 minute workout with snacks and drinks afterward.
  • Very excited to have had 2 V(co)Qs with Sterno/Scrooge Thursday and 3D/Staples today. Thanks for coming out in support fellas! The mission of F3 is to reinvigorate male community leadership through the planting and serving of mens workout groups. The mission is being fulfilled!

Thanks for stepping up today Staples and all for following my spontaneous lead today,

3D-out!

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Atlantis – 04.18.19 – “Just Barely BEARable”

6 PAX took the DRP this morning and went with the flow at Atlantis (pun intended).

QIC: Cunning Linguist
PAX: Crablegs, Cunning Linguist, En Fuego, Lunch Lady, Pumpkin Spice, Trapper Keeper
TEMP: A fairly balmy and moist 62 degrees at launch.

THANG 1:
Mosey from shovelflag along the track toward lower parking lot and then pull off onto grassy area near said parking lot for COP:

• SSH x 20
• LBAC x 15
• rLBAC x 15
• WMH x 12
• SnL Squats x 15

YHC failed to have the PAX count off in pairs and instead moseyed toward end of parking lot. Having remembered the count off at this time, YHC then called for Bear Crawl 1-2-3s (allegedly a Pumpkin Spice Special).

YHC however was slightly aggressive in his plans for this routine, as the routine (IIRC) calls for Bear Crawls and then Crawl Bears back while partner performs 100 Merkins, 200 LBCs, and 300 Squats.

However, YHC could sense after the first round that the Crawl Bears were a bit ambitious, and therefore, modified the maneuver so that all PAX were to sprint back to starting line instead of Crawl Bears. Plank upon completion.

THANG 2:
Once all in, YHC called on Pumpkin Spice to give countdown from 30 to 1 then mosey to Pizza Hut (during which, there was significant mumblechatter overheard discussing the best pizza places in town) for 7s, starting with:

• Dips x 6
• Step-Ups x 1 (1/2 per leg)
• Mosey to port-a-john between rounds

Again, plank upon completion.

THANG 3:
With time to spare, we moseyed over to the Swings to perform 50 Down Unders (aka Steve Irwins) OYO.

Then, slightly circuitous mosey back to shovelflag and down on 6s for Mary:

15 Boxcutters
20 Alabama Prom Dates (thanks Crablegs)
20 WWIs OYO (thanks En Fuego)

COT/BOM

MOLESKINE:
It never ceased to amaze me that PAX continue to show up to YHC’s Qs. I continue to be humbled by such HIMs, day in and day out. Each one of you who I interact with as a member of F3 is an inspiration.

BULLHORN:
• Prayers for Lunch Lady on two fronts: new job opportunity closer to home, and postpartum depression suffered by a friend
• Keep an eye out for the 4/25 Leadership Lunch with Tom Ward, CEO of the Oasis Center, at Crievewood Baptist

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Good Friday at Bomber

Location: Bomber

Conditions: low 50’s and misty

PAX: Princess Aurora, Porcelain, Bareback, Toothless, Hambone, Pumpkin Spice, Harvey Updike, Hi Viz, Right Said, Gus, and Bookworm. (I know i forgot one of you – sorry!!!)

QIC: Tiny Dancer

Part 1: Modification of Zachary Tellier Hero WOD

Mosey up to the parking deck where we completed the following:

10 burpees

10 burpees, 25 merkins

10 burpees, 25 merkins, 25 WW1’s

Mosey down to playground for the Rosary

Part 2 – Rosary – The Sorrowful Mysteries

(QIC would announce the Sorrowful Mystery then PAX would complete a series of workouts while contemplating said Mystery as follows:

  1. Agony in the Garden – 40 merkins, 10 pull-ups, 15 squats, 20 burpees, mosey around the gym
  2. Scourging at the Pillar – (we scaled back the reps due to apparent time constraints) 5 pull-ups, 10 merkins, 15 squats, 10 burpees
  3. Crowning with Thorns – rinse and repeat,
  4. Jesus Carries the Cross – rinse and repeat
  5. The Crucifixion – rinse and repeat

Every Rosary is finished with a prayer entitled “Hail Holy Queen” wherein we ask our Blessed Mother to pray for us to her Son. Accordingly, for our Rosary, I found a rendition of the prayer by the University of Notre Dame’s folk choir performed on Monday after news of the Notre Dame fire broke. Though I had some technical difficulties with the blue tooth connection between my new iPhone and my old speaker, we completed the following while the beautiful and haunting song played:

  • each Pax began with a dead hang with chin above the bar until muscle failure and then planked. Once all PAX were planked, QIC led a series of calls for low plank, high plank, and 10 merkins until the song finished.

Mary – dealer’s choice

Hambone – LBC’s

Porcelain – V ups

Due to time constraints, QIC had to cut Mary short to remind PAX of Peter learning from Mary Magdalene that Christ’s tomb was empty on Easter Sunday. Though none of the other disciples believed her, Peter got up and ran to the empty tomb, where he found Christ’s burial cloths rolled up in a separate place. See John 20:1-9. In honor of Peter’s faithful response, PAX sprinted back from the playground to the parking lot.

PAX were reminded during COT that, whatever you believe regarding Good Friday, Christ’s actions on that day are the ultimate acts of sacrifice and selflessness; true men are givers, not takers. Be a faucet, not a drain!

Welcome Gus and Bookworm from Memphis!!!

It was an honor to sweat with and to share my faith with you this morning. You are all inspirations to me. Have a blessed Good Friday and Easter Sunday!

 

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Trust the Process

Clear skies and sixty something degrees.  11 pax took the daily red pill and trusted the process at Titan.  QIC: Porcelain.  Pax: Cub cadet, crab legs, bicentennial man, beano-WL, vector, hot route, Right Said, hambone, Crawl Space, pumpkin spice.

Warmup mosey to picnic table area 30 ssh, 20 Wmh, 10 good mornings, 10 merkins, 10 squats.

My hometown 76ers scored a record 51 points in the 3rd quarter of game 2 to win.  Many years of trusting the process is seeing pay off in the playoffs.  So the workout will trust the process for 51 reps each after breaking into a tall and short table groups. 

P-picnic table pickups ground to overhead in cadence (hip, shoulder, up, shoulder, hip, ground=count)  took a break at 26 to swap positions.

R-Rows bent with picnic table in cadence (up, down=count).

O-One leg (Bulgarian) split squats foot on table.  51 each leg oyo.

C-Carolina dry table.  Dry docks with feet on bench for a bit more stress on shoulders to build to more hand stand merkins.

E-Exaggerated leg raises.  Laying on table with legs off to hyperextend 51 reps oyo.

S-squat (box type) on to the bench.  51 oyo.

S-step ups on to the bench 51 total to keep time.

All waiting was planking.

Group had carried two medicine balls and cones to the area.  Revealed their purpose to be a game I called free Ballin.  1 small 8# ball and 1 large 20# ball to always keep moving.  Pax in circle facing each other.  Pitch and catch ball to another pax once you catch it.  If a pax drops a ball then it is a 5 burpee penalty for everyone and those holding the balls do the burpees with ball in hands.  Also, 5 burpee penalty if no throw before Q can say Boban Marjanovic (sixers backup center).  Only one drop for burpees over around 3 minutes of figuring out names while throwing.  Yea….no need for the cones.

Mosey back to statue for Mary.  Getting some open water swimming in lately for the Chattanooga half-Ironman so I had some old swimming dry land ab exercises in mind.  Circled up because the medicine balls will be used again.  The Mary thang: 51 four count flutter kicks; 20 breast stroke kicks (on back, start legs elevated 6 inches like flutter kick but cadence with drawing both knees back towards the head along the sides then return to starting position); lever degrees of leg raises varying down at 6 inches then ups varied for 25 degrees, 45 degrees, and 90 degrees for around 2 minutes; 20 j-los in cadence, ball circle-5 american hammers with the two medicine balls rotating clockwise(I started counter-oops) around group, those without balls did hollow holds legs and arms up, one full rotation.

Bullhorn: east side AO opens next Friday.  Clown car from Bomber.

COT: prayers of thanks for god giving us the strength the push each other to be better men.

moleskin: Boban had a good night tonight with 14 pts to cover a resting Embiid and still a sixers victory.

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Westeros – 04.15.19 – “Taxman”

15 rendered unto the Q the things that are the Q’s at Westeros this morning.

QIC: Princess Aurora

PAX: Bad Boy, Bicentennial Man, BnB, Crablegs, Crawlspace, Cunning Linguist, Harvey Updyke, Hi-Viz, Pop-A-Lock, Porcelain, Pumpkin Spice, Right Said, Toothless, Vector

THE THANG:

No frills mosey to the RCC lot for a COP:

  • SSH x 15
  • WMH x 16
  • Merkins x 15
  • LBAC F/R x 15
  • SnL Squats x 15

Count off into teams of four and then mosey to the hill at Fairfax and Marlborough. Time to pay your taxes!

One member from each team would run the hill up to Acklen while the rest of the group performed AMRAP of the following:

  • Thighmasters
  • American Hammers
  • Cross(X)Fit Merkins aka Hand-Release Merkins

When runner returns, pax rotate to the next exercise until each member has run. RnR two more times, but not without an audit after each round!

  1. Burpees x 15
  2. Jump Squats x 15
  3. Clerkins x 15

Line up for an Indian Run down Marlborough to Elmington and then medium mosey back to the lot for Mary.

  • Flutter Kicks x 15
  • Hello Dollies with arms pointing up x 15
  • Leg Raises with arms overhead x 15

COT/BOM

MOLESKINE:

A few highlights: Right Said and Crawlspace just can’t get enough of the Indian Run. AMRAP American Hammers are terrible. Nice to have BnB back in the fold. Crawlspace is trying to cop that Bad Boy look with the new ‘do.

BULLHORN:

  • 4/25 – Leadership Lunch with Tom Ward, CEO of the Oasis Center, at Crievewood Baptist
  • 5/4 – The Gauntlet CSAUP in Nolensville
  • 5/27 – Memorial Day Murph CSAUP Convergence Extravaganza – Murph, WOD, Speed Ruck. Come for one or all!

PA out.

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The Pound 4/18/2019 – Scrooge (Virgin Q)

Conditions: Mid 60’s

QIC: Scrooge (Virgin Q) and Sterno (Co-Q)

PAX: Old Hickory, Nimbus 1500, Stats, TV Guide, Staples, Type O+, Mufasa, Creeper, Wolverine, and Kermit.

Disclaimer:

Mosey around the parking lot for a Show Me lap but he didn’t appear so we had to keep moving without his world class mumble chatter. Scrooge takes the lead and issues a sneaky beat down of epic proportions.

Warmorama:

SSH x 10 (IC)
LBAC x 10 (IC)
Reverse LBAC x 10 (IC)

THANG #1:

Partner one kneels down (knees on the ground, head between the knees) while Partner two jumps over Partner ones back. After Partner two jumps over Partner one, Partner one high planks and V ups so Partner two can bear crawl under Partner one. Rinse and repeat until Partner one completes 10 reps. Partners switch exercises, rinse and repeat until Partner two completes 10 reps.

THANG #2:

Partner one does AMRAP Merkins while partner two Burpee Broad Jumps to light poll and moseys back to starting line. Partners switch exercises, rinse and repeat until each group completes 200 merkins.

THANG #3:

Partner one does AMRAP WWI’s while partner two Bear Crawls to light poll and moseys back to starting line. Partners switch exercises, rinse and repeat until each group completes 200 WWI’s.

THANG #4:

Partner one does AMRAP Squats while partner two Lunge Walks to light poll and moseys back to starting line. Partners switch exercises, rinse and repeat until each group completes 150 Squats.

THANG #5:

Mosey to Pain Ground for some upper body work.

Partner one does AMRAP Merkins while partner two completes a set of ten pull-ups. Partners switch exercises, rinse and repeat.

THANG #6:

Partner one does AMRAP WWI while partner two completes another set of ten pull-ups. Partners switch exercises, rinse and repeat.

Mosey back to Parking Lot.

Mary:

Co-Q takes over at this point for a little bit of Mary

Flutter Kicks (IC x 31)

LBC (IC x 15)

Right Side LBC (OYO x 10)

Left Side LBC (OYO x 10)

High Plank and Hold/ Low Plank and Hold

Recover

Plank Jacks (IC x 10)

Low Plank Jacks (IC x 10)

Times Up

Count O Rama/ Name O Rama/ COT

Great work out there today men! I’m definitely gonna feel that beatdown tomorrow. Way to bring the heat on your first “Q” Scrooge. Looking forward to the sequel.

Prayer Requests/ Announcements

Pray for Creepers Family.

Pray for Scrooge and his mother. After a routine exam, the doctors found an area of density that needs further evaluation.

Pray for Soccer Mom

Third Thursday lunch at Oscars. Thanks for heading this up Type O+!

F3 Nolensville’s first CSAUP is coming up on May 4th, 2019. Get your minds right! There is another Gauntlet training pre-party opportunity this Saturday at The Forge (5:15am-6:00am)

Sterno/ Scrooge

 

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Shaq Time!

PAX: Hot Route, Hot n Ready, Bagger Vance, Hambone, Red Skull, Pop a Lock, Khakis, Brother-at-Law, CCR, Big Stick, Fox Trot Talks a Lot, Tool Time, Toga (Q2), Danasaur, B&B, Baby, Febreeze, Legally Blonde, Play Station, Sir Topham Hat, Paw Patrol, Lil’ Jon, Dubs,  3 Stacks, Shaq (Q1), Mitch, Dreads, Big Lank

30 redwoods posted for block therapy at The Stronghold.  Here’s how it went down:

Quick disclaimer then mosey to South field and commence warmarama= high knees, side shuffles, SSH, merkins, burpees, arm circles

Mosey back to cinder block pile, each pair grabs one block then mosey to basketball court for Blockfest Stronghold Edition= 1: toe-to-toe w partner for situps while passing block, 2: P1 lunges w block while P2 SHH repeato x2, 3: P1 lunges w block while P2 mtn climber x2, 4: P1 and P2 side shuffle while doing chest passes w block, 5: P1 set of 10 block presses while P2 high knees switch and repeato x3, 6: P1 set of 10 squats while P2 mtn climber switch x3, 7: P1 behind the head tricep extensions P2 bear crawls switch x3, 8: P1 block swings while P2 backwards run then sprint back switch x3

Circle up for Mary: burpees in cadence, flutter kicks, leg raises, bicycles

Announcements: See CSAUP channel for special Memorial Day option, See 3rd F channel for Dupree’s leadership lunch, and the East folks are doing the last soft launch at Shelby Park this week.

NMM:  YHC has been looking forward to leading a workout with Shaq since week one.  He did not disappoint with several instances of calling out burpees (1 in cadence) and several block exercies that YHC hadn’t even thought of.  Someone must have done some preparation, and that’s a great sign of taking ownership and shouldering the responsibility of leadership.  Keep it up!

Stay Classy,

Toga

PS: I’m missing a few names on the PAX list, so feel free to sound off.

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III Pillars – 4/16/2019 – “Bernie Hill”

After all the hill work we’ve done recently we decided to name the hillside entrance to St. Paul track “Bernie Hill” since we are often doing “Bernie’s” on it.

QIC: Boone’s Farm

PAX: En Fuego, Silver Medal

Conditions: nice crisp clear 48

WOR:

  • SSH x20
  • WMH x10
  • BAC x10 F/R

Thang:

Mosey around front of St. Paul while discussing how I can’t seem to attract the crowd like Silver Medal last week, we circled around to go up “Bernie Hill” and run 2 laps around track and back to bottom of hill.  11’s with Burpees at bottom Bernie up and APD at top; quickly realize that downhill isn’t really any relief.

All in we mosey 2 laps and then complete DORA, but 50% larger for the 3 PAX total (150 merkins, 300 squats, 450 flutter kicks 2-count), 1 running others doing reps.

2 more laps ending at pull-up bars, 1 partner runs lap, 1 does pull-ups AMRAP, 1 does Swerkins AMRAP, rotate thru

4 more laps, with Mary mixed in rotating PAX choice; finish with mosey back to parking lot.  All 3 stayed for Dunkin.

Great job guys, I know none of us were 100% this morning but all pushed each other well.

En Fuego has leadership lunch for April, finalizing details, watch general channel for update.

Thanksgiving for the provision of salvation by Jesus’ life, death and resurrection that we remember and celebrate this week.  Encourage one another to be mindful of this reality.

Always good fellowship with y’all.

Boone’s Farm

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The Racetrack 4.17.19

Baker’s dozen for a beautiful morning of garage work at The Racetrack. BV and Bigbang showed up after an unsanctioned 10K (less a few steps for BV while he took a bio break). But I digress…

PAX: Bagger Vance, Penny Loafers, Razor, Life Champ, Black Widow, CAPS LOCK, Double Check, Dr. Smartt, Big Bang, Offshore, Tampa Libra, Boone’s Farm, Razorback (Q).

Conditions: Mint.

WOR: Mosey to usual parking lot, SSH x 15, GM x 15, WMH x 15, BACs x 10 forward and backward, Mountain Climbers x 15, Merkins x 10, Squats x 10. Starting at the bottom of the west staircase…burpees x 5, up the stairs, burpees x 5, down east staircase, burpees x 5, up the east staircase, burpees x 5, down the west stair case, burpees x 5. Heart rate = elevated.

THANG: Starting at bottom of each ramp of the parking garage, perform 20 reps of exercises below, sprint to top of ramp, slow mosey recover to bottom of next ramp. Each round was 5 sets of exercises/sprints.

Round 1 – Legs: squats, squat jumps, reverse lunge, split squat jumps, tuck jumps. Sprint forward up ramps.

Round 2 – Arms: HR merkins, Carolina dry-docks, close grip merkins, Caroline dry-docks (FYI I lack creativity), merkins. Sprint backward up ramps.

Round 3 – Abs: V-ups, cockroaches, LBCs, box cutters, windshield wipers. Side shuffle up ramps.

Round 3 finished about 90 seconds before 6:15, so we hustled back to home base and arrived about 1 minute over time.

ANNOUNCEMENTS:

Leadership lunch later this month at Crievewood Baptist. Monitor Slack for more details from Dupree/BV.

Razor confirmed that The Skunk is an AO and people show up and do exercises there from time to time. If you’re interested. 

Pleasure to be with you men this morning.

#wps