Backblasts

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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

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Warcries Ring Out @ TheForge

17 PAX in Attendance: MuRSA, TVGuide, Nimbus 1500, BooBoo Numbtucks, Creeper, Gaylord Focker, ShowMe, Stats, Altidore, Little Miss Piggy, CheezWiz, RagDoll, Tebow, Lovie, Pocahontas, Sprinkles & 3rd Degree (QiC)

Warm-Up:

  • Quick Lap Around the parking lot as stragglers straggle
  • Disclaimer as BooBoo Numbtucks comes off IR with his aircast for the win and leads off the warmup
  • 25 SSH
  • 10 Tempo Merkins 3D back on Q
  • 10 Tempo Squats
  • Let’s Go…we will need time to finish this Thang!

Thang 1: Typewriter of DOOM

At the end zone and sideline, start with 3 Clerkins then karaoke left to opposite sideline, perform 5 WWI, then advance 5 yards. Karaoke right to other sideline (face same direction each time you karaoke) and perform 3 Clerkins Advance 5 yards. Perform this until the 50 yd line. Then face the bleachers. Perform 3 Atomic Merkins then Crawl-bear to the opposite sideline and there perform 3 floating starfish. Advance 5 yards, lunge-walk back to bleacher sideline. Rinse and Repeat until a touchdown is scored by reaching the opposite endzone. Some PAX finished and Most PAX advanced to the 25 yd line or better on the opposite side when time was called (40 minutes in). Before our last round QiC called for us to summon our inner warrior with a WarCry. Strong work. Nolensvillians woke up scared!

Thang 2: Contra Burpups

Pax Partnered up and while P1 performed 1 Burpup (burpee + Pullup) P2 rested. Flapjack. Go up in # of pullups by 1 each round until each partner performed a 10 pullup Burpup.

3 MoM:

  • 25 Flutter Kicks IC
  • 25 Freddie Mercuries with varying cadence IC

Amazing how fast an hour goes when having fun.

Circle up for COT

NMM:

  • I am proud of all PAX that showed today for putting out good effort. No one quit. It was intentionally grueling and you all kept going. Keep it up! I especially loved Altidore’s fiery spirit and Numbtucks modifying as needed but getting out there even when on IR. What’s your excuse?
  • Pray for Stats’ mom, Barney’s Mom, and Typo+’s family as they battle GI illness.
  • Come out and support RagDoll’s first absolute solo-Q this Tuesday at Broken Wheel.
  • Don’t forget to get some F3Nolensville Swag while you still can. 5 days left on the pre-order: Get Some by 11/8/18 when the order closes! https://f3.mudgear.com/products/f3-nolensville-broken-wheel-pre-order
  • Coffeeteria is a core principle for F3Nolensville and this AM was no exception with excellent conversation and brews facilitating 2ndF after the beatdown. Love it Gents!
  • Don’t waste your weekend on yourself pursuing your own wants/desires but lay it down and find true greatness as you are spent in service to others

3D, out!

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What’s 10x better than 6 min abs….60min abs

PAX: Right Said, Deep Dish, Hambone, Bagger Vance (kind-of)

QIC: Boyband

3 PAX showed up on time for a chilly Stonewall workout. Disclaimer was made and we jumped right into it. Deep dish showed up as we started with the warm up.  Bagger arrived after our first round of exercises with an assortment of stretching and rolling appliances that he used in a semi-seductive manner in the parking lot.

WOR: SSH, Willy Mays, Good mornings, Baby Arm Circles (F and B), Overhead claps, Slow and low squats

Thang: 60min abs

In order to obtain a visible set of abdominal muscles, a good mix of cardio (for calorie burn) and core workout is required. To accomplish this goal, a modification of the Hambone classic “Portland Brew and Back” workout was presented to the PAX.  The PAX would perform 3 exercises at the parking lot (10-20-30 reps) and then would mosey to Portland Brew and back.  Exercises were targeted at the core with a few chest and leg reps thrown in to even out the workout. 5 Rounds were accomplished in roughly 50 minutes.

Parking Lot Exercises: (I forgot them all, but this is pretty close)

Round 1: 10 Mountain Climbers, 20 LBCs, 30 4ct flutter kicks

Round 2: 10 Merkins, 20 Side crunches (each side), 30 Freddy Mercury’s

Round 3: 10 Lt. Dans, 20 Supermans, 30 LBCs

Round 4: 10 Single leg deadlifts (each leg), 20 LBCs, 30 4ct flutter kicks

Round 5: 10 Reverse Snow Angels, 20  Squats, 30 WWIs

Mary: Because why not more abs

-Mountain Climbers x15, Supermans x15, LBCs x15, J-Los x15

COT

Mumblechatter:

It was a great group this morning with strong work effort. We stayed together as a group and each PAX got a chance to work out their core. I suspect we will all have 6-packs by tomorrow. I know I’ll have one this afternoon as I sit on the couch and watch college football.  Interesting note, Deep dish in a moment of exercise induced confusion suggested that his father-in-law was also his step-father….I’ll let you figure that one out, there are a couple of ways this could happen.  Bagger Vance did a great job guarding the parking lot while aggressively foam rolling, followed by a short jaunt with his ruck and joining the group for mary. In all, the workout was an 800 calorie burn per my watch.

Thanks for giving me the opportunity to lead!

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Bomber 11.2.2018: Reflections on Time

22 HIM came out into the gloom to reflect on time

PAX:  PA, Bad Boy, T-cell, Hi-Viz, Lunch Lady, Pumpkin Spice, Crawl Space, Right Said, En fuego, Duplex, Shadow, Ride Along (FNG), Hambone, Harvey Updyke, Crablegs, Bicentennial Man, Porcelain, Silver Medal, ABC, TK, Firefox, Vector (QIC)

Conditions:   Cool but comfortable, especially as many HIM debuted their new F3 wardrobe swag

Warm-o-rama:  Willy Mayes Hayes x 12, Good Mornin’s x 12, LBAC x 12, Seal claps x 12, Reverse LBAC x 12

Flashback:  November 3, 2017 – YHC arrived at Bomber with Ebola, unsure of what was about to happen.  Hambone on Q, several thoughts flashed across my brain about 4 minutes in as we bear crawled up the street next to Edley’s (1. “This is odd,” 2. “Holy crap, I’m out of shape,” and 3. “Don’t barf. Don’t barf. Don’t barf.”)

In the year that’s followed, I’ve gotten stronger, embraced the odd, and have not barfed.   More importantly, I’ve grown as a HIM and leader thanks to all of you.  So today, as I reflected on the passage of time, I decided we all should do the same.  Time is fleeting, often wasted, and finite.  We must use the time we have to better ourselves as leaders, men, husbands, partners, brothers, sons, uncles, etc.

Playlist:

It’s Time – Imagine Dragons (2012)

Days Go By – Dirty Vegas (2002)

Only Time Will Tell – Asia (1982)

4 Minutes – JT/Madonna (2008)

Time Has Come Today – Chambers Brothers (1967)

Too Much Time on My Hands – Styx (1981)

Closing Time – Semisonic (1998)

Clocks – Coldplay (2002)

Mosey to Rec Center Cul-de-sac. Clock shaped, it served well as our first exercise AO.  Partner up to race the clock:

#1:   On even numbers of the clock face, jump squats (12 reps, 10, 8 . . .) around the clock. Odd numbers, merkins.  Once group moves to 11, next group starts at 12.  PAX performed SSH (as seconds ticking away) until their turn to race.  Plank action when finished.

#2:  Evens: Squats.  Odds: Plank Jacks

Mosey to Hill for 7s (like the days of the week).  Lt. Dans at bottom, burpees at top.  On 3rd time up the hill (representing Wednesday, which of course is “HUMP DAY!” run down to other side of the hill and back, stop to perform the Bad Boy Honorary Lt. Dan Burpee x 4.

Mosey to Wall:  DID x 15 for 2 sets.  3rd set x 10 with focus on partner’s form.

Mary:  Circle up (like a clock) – PAX choice around the clock:  Flutter kicks, Hello Dollys, WW1s, Crunchy Happy T-cells . . . I mean Frogs, Ankle Taps, J-Los, Freddy Mercurys, Russian Twists

COT:   Welcome FNG Ride Along (a.k.a. Chris)!!  6th Man: Porcelain.  Congrats to Bad Boy and M for the gender reveal (It’s a girl!).

Thanks to all HIM for the past year.  I have truly grown in ways I had not planned or anticipated.  Value the time you have with your loved ones, and continue to strive each day to be better than the day before.

SYITG,

Vector

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Stranger Things & Numbtucks tribute – The Pound 11/1

11 men showed up for a heavy-hearted tribute to recently injured PAX – by a couple folding tables, no less, allegedly – Numbtucks. It was a single-leg themed workout from the warmup on. Also, still in Halloween mode, we got weird with some Stranger Things etc. music. Not the “Neverending Story” soundtrack as Barney guessed. Close, though.

11 PAX: TV Guide, Barney Fievel (Co-Q), Altidore, Nimbus 1100, Stats, Sprinkles, Pocahontas, Mursa, Creeper, HushPuppy, Tebow (Co-Q)

Warmup
Lap around the track then, SSH x 15, GM x 10, SL GM x 10 each leg, SL inchworms x 5 each leg, huggers, squats

Workout
10, 9, 8, … 1 SL merkins
SL hop from light to light between sets

5 min AMRAP:
5 toes to bar
5 SL burpees

Q reigns were handed to Barney who led us on a merkin run around town. Performed irkins and derkins at various spots before heading to the church to attempt some merkin waves (circle merks?). Still needs some work.

Back to the parking lot for
“Sally” – squats (PAX were mercifully given choice between squats and more merks)

Mary
Alt. shoulder taps, crunchy frogs, AHs, reverse plank SL holds

Reminder:
2ndF lunch at Nolensville’s own In-n-Out, Burger Shack TODAY @ 11:30
Get well Numbtucks

See y’all at lunch
-Tebow

 

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10/25/18 The Strangler VQ

10/25/18 The Hill – Lost my Virgin Q

15 PAX took to The Hill: Frugal – Boy Band – Black Lung – Too Tall – Money Shot – Cinderella – Dilly Dilly – Floppy D – Blue Mule – Life Champ – Red Skull – Hot n Ready – Cowboy – Squee – Strangler

Disclaimer
Warmup:

Mosey – 10 Good Mornings – 12 Imperial Walkers – 12 Baby Arm Circles – Reverse – 12 Air Press –– 25 SSH

Count off 1’s and 2’s 1’s to your left. 2’s to your right.

Thang 1 – Merkin and Squat Variations
– 1’s starts with Upper Body 2’s Lower Body – Switch. Start each new sequence together.

  • Merkins – 10/Squat – 10
  • Hand Release Merkins – 10/Squat Jumps
  • Fingertip Merkins – 10/Split Leg Jumps – 20
  • Derkins – 10/Squat – 10
  • Irkins – 10/Squat Jumps – 10
  • Merkins – 10/Split Leg Jumps – 20
  • Diamond Merkins – 10/Squat – 10
  • Derkins – 10/Squat Jumps – 10
  • Hand Release Merkins – 10/Split Leg Jumps – 20
  • “Perfect” Merkins – 10/Squat – 10
  • Dips – 20/Flutter Kick
  • Dips – 20/Flutter Kick

Thang 2 –Football Field Workout– Start in the endzone – Partner 1 starts – Partner 2 starts when 1 gets to the 20 yd line.

  • 20 mountain climbers – Lunge (to the 10 yd line) – Bear Crawl (to the 20) – crab walk (to the 30) – Inchworm
    Merkins (to the 40) – Broad Jump (to the 50) then run to the opposite endzone.
  • Rinse and repeat
  • 20 mountain climbers – Pivot Squats (to the 10) – Bear Crawl (to the 20) – Crab Walk (to the 30) – Opposite hand and opposite foot hops (to the 40) – Switch hand and foot (to the 50) – run to the opposite endzone
  • Rinse and repeat.
  • Partner wheel barrel (to the 10) – switch (to the 20) – Partner Carry (to the 40) – switch (to the 60) – Run to the opposite endzone
  • Rinse and repeat
  • Partner wheel barrel (to the 10) – switch (to the 20) – Partner Carry (to the 40) – switch (to the 60) – Run to the opposite endzone
  • Rinse and repeat

Thang 3 – Time Wasters

  • Flutter kicks (40) – 10 Spider Merkins – Plank – side plank – switch – plank
  • Stretch

Thank you all for coming out and letting me serve,
-The (Scranton) Strangler

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Halloween Retrospective

PAX: Too Tall, Razorback, Ollan Mills, Boone’s Farm, Offshore, CCR, Bagger Vance, Dijiorno (Special out of town guest), Backlash, Yard Sale, Pope, Tampa Libra, Umbrella, Toga

A frightful fourteen posted for a little Halloween celebration at the track.  Here’s how it went down:

Quick disclaimer then mosey to parking lot beside the parking deck for warmarama= zombie walks, dead man drag merkins, scorpions, dead cockroaches

Mosey to Parking Deck for DONNIE DARKO= hustle up the stairs to the top of the deck then complete 28 merkins.  Hustle down the stairs, plank for the six then repeato x3 for 6 Turkish getups, 42 boxcutters and 12 burpees.

Mosey down to the bottom of the level 5 ramp then begin ZOMBIE CHASERS. The PAX sprinted up the ramp with the last of the PAX ‘zombified’ and sentenced to executing leg lifts while the rest of the PAX continued up and down the ramp with a new zombie designated until nobody was left.  Yard Sales was the big winner!

Mosey down to level five to begin the homage to The Exorcist.  CCR became possessed and had to yell out an exercise for the PAX to execute ten reps at every other colored column on the way down the deck.  Exercises included burpees, atomic merkins, single leg deadlifts, side shuffle squats, mtn climber merkins.., maybe something else.

Mosey back to the flag for a few minutes of Marie/Carrie.  CCR gave us his 6th Man.

COT and YHC took us out.

Announcements:  Prayers for Ollan Mills’ family and Umbrella’s friends

  • Big thanks to Dijiorno for coming out and safe travels back to Louisville
  • Lunch Friday at the Cookery
  • Congrats to Grease Trap on the new arrival
  • 12/7 Leadership breakfast being coordinated by Umbrella.  See his post in General

NMM:  First, let me say that this entire workout was stolen/borrowed from Honey Do in RVA.  He’s a huge horror movie fan and always brings it on Halloween.  That said, YHC must have failed as Too Tall and Umbrella could be heard chatting through most of the workout.  “This aggression will not stand, Man!”  Also, it was a big win for all of us that Yard Sale is the fastest and therefore will become the future seed of man in the coming zombie apocalypse.

Stay Classy!

Toga