Backblasts

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20 or 21, Whatever it Takes

A jaunty four posted for some fun in the sun at The Skunk.  Here’s how it went down:

Mosey about 6 ft. for warmup COP: SSH, imperial walkers, hillbillies, mtn climbers, scorpion stretch, good mornings, T-stretch

EMOM CoP: Complete 10 merkins, 10 WWII situps, 10 squats every minute on the minute for 20 minutes (Note: we did 21 in case Foggy Pirate lied about the count).

Grab some weights for death crawl circuit: P1 completes 10 yd death crawl (bear crawl with 45 lb kettlebell) and back, P2 overhead tricep press with dumbbell, P3 db curls, P4 kb swings.  Rotate and repeato x3

Mary: flutter kicks, leg raises w heals to heaven, Alabama prom dates

COT

NMM:  Apparently YHC should have done more promo on Slack after seeing the numbers CCR pulled to Detention #CHallMafia.  Nevertheless, we got after it, and Kathy seemed pleased to be back in the elements after the subzero NY conditions.  Apparently he’ll be wearing very little to future workouts due to the thickening of his blood that took place over the holidays.  Similarly, Razor initiated a new workout where you get in some extra miles chasing burglars #NotBilbo from your car prior to leaving for the workout.  No dude is too big after joining F3!

Thanks to everyone for letting me Q while not moving more than a few feet from the cars.  Hopefully it was enough to get the week started right.

Stay Classy,

Toga

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Winter Hillympics: Week 5

Week 5 of the Winter Hillympics is in the books as 12 strong braved the single digit wind chill and conquered the Mega Hill…basically FRA’s version of the Aggro Crag.

PAX: Frugal MacDoogal (QIC), Prevac, Tampa Libra, Bagger Vance, D’Mish, Funyuns, Blue Mule, Venus, Big Bang, Foxtrot, Cinderella, Faulkner

WOR:

SSH x 10

Good Mornings x 10

Willie Mays Hayes x 10

THANG:

We’ve done the Mega Hill in a previous workout and QIC thought it should make a return as a Winter Hillympics competition.  To even the playing field, instructions were given on the Mega Hill:  venturing from the lowest point on campus by the front gate all the way up to the highest point at the top of the bleachers while stopping at 8 cones along the way for an exercise.  It looked a little something like this:

Start at Cone #1:

Burpees x 10

Sprint to Cone #2 (about 80 yards):

Tuck Jumps x 20

Backward Run to Cone #3 (about 80 yards ending with sprint up 10 steps):

Merkins x 30

Sprint to Cone #4 (about 40-50 yards ending with sprint up 12 steps):

Mountain Climbers x 40

Bear Crawl to Cone #5 (about 15 yards and then 32 steps):

Toe Touches x 40

Broad Jump to Cone #6 (about 15 yards):

Merkins x 30

Crawl Bear to Cone #7 (about 15 yards):

Single Leg Donkey Kicks x 20 total

Stadium Steps to Cone #8 at the top of the bleachers (about 25-30 steps):

Squat x 10, Lunges x 10 total, Step Up x 10 total

We would rinse and repeat until time was called.

MARY:

Flutter Kicks x 30

WWI x 10

Burpees x 10

 

COT

UPDATED STANDINGS

Today, all PAX got 5 points for every completed Mega Hill.   For those on the 4th attempt, a point was given for every cone you reached.  Additionally, bonus points were awarded for the top three finishers (Big Bang 5 points, Funyuns 3 points, Prevac 1 point).

Prevac is trying to distance himself in the standings as he remains the leader.

Top Eleven:

Prevac 145
Tampa Libra 124
Bagger Vance 98
Frugal 84
D’Mish 77
Funyuns 64
Headstud 61
Blue Mule 58
Pop-A-Lock 57
Venus 53
Big Bang 53

FINAL THOUGHTS:

There’s not a chance I would have ever worked out in weather like we’ve had this week if it wasn’t for F3 and you all.  I’m thankful for this brotherhood and accountability – it makes me better in a lot of ways.

It was a pleasure to have Faulkner back with us today.  He shared a little about what F3 has meant to him in England as he’s worked out with us from afar.  I know he’s missed around here, but excited what God is doing in and through his family across the pond.

ANNOUNCEMENTS:

Armada is this Saturday.  Check out Slack for more info, but should be a party.

Three weeks left of the Winter Hillympics – come join us!  If you’re interested in Qing, feel free to sign up.

Till Next Time,

Frugal MacDoogal

 

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Roll Tide! & LOOONNNNGGGG Mosey

PAX: Yosef, Aristotle, Mr. Roboto, Iditarod (QIC)

YHC sent out a call to have more PAX than degrees the night before the workout but to no avail we fell short as it was 5 degrees out and only 4 PAX posted for what YHC had in store.

Obligatory normal lap around the courthouse followed by a capri lap (Politicians)

WOR
Good Mornings x 10 IC
SSH x 24 IC
WMHs x 24 IC
BACF x 24 IC
BACR x 24 IC

The Thang
Cash in with 6 Burpees representing the only points that Bama gave up the night before against Clemson.

Long Mosey to Oaklands Mansion steps and back with breaks along the way for the following

Reverse Lunges
One Legged Burpees
Lunges
Lt. Dans

Tony Hawk Burpees
Irkins
Derkins
Escalator-Burpees, Merkins, Lunges, Squats

Made it back to the courthouse just in time. Like YHC timed it perfectly.

COT-Prayer for us all.

NM-About halfway through asked PAX if they knew what we were spelling out in my tribute to the tides playoff victory YHC had to tell them probably due to frozen brain cells or something. Noticed Sea Gull did not post today. Wanted to wager him for next Tuesdays workout but alas lots of Fartsackers in the Boro Pax the last couple of weeks. APB for Schnitzel, CDL, NPR, Scraps Air Wolf, Dolly, Nuggets, Pharoah, Papa Juan Et. Al.

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Baby it’s cold outside

A PAX of 8 challenged the cold start at a mere 15 degrees this morning to get the racetrack kicked off right for 2018. Dr. Smart, Black Widow, Too Tall, Harvey Updike, Veggie Mite, Umbrella, Olan Mills, & Offshore (Q) started off the new year with the Murph challenge.

The PAX made a quick mozy down Maryland Way to get the blood pumping for the first 1.0 piece of the Murph. Some of the PAX may have thought the cold got to the Q and confused the racetrack for smokeboots. The PAX then gathered on the racetrack to continue the defrosting process. SSHx10, BACx10 then reverse, Willie Mays Hays x 10, Michael Phelps x 10, & squats x10 all in cadence.

At this point the real work began, the PAX partnered off to attack the Murph of 100 pull ups, 200 merkins, & 300 squats in sets of 10, 20, 30. At this point the Q still frozen from Monday’s convergence had to remove the additional layers that were not needed after Monday’s frost bitten experience. The PAX completed 7 to 8 sets of the Murph before continuing the Mozy back down Maryland way for the remaining 1.0. The PAX then cooled down with flutter kicks x 30, American Hammers x 10, and Maria Carries x 10. Umbrella graced the group with a wonderful and much appreciated coffeeteria to round out the morning.

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0451 Fill In BOMBS and Short Card 2.0

PAX:

Floppy Disk, Big Stick, Funyuns, Donuts, @unt Bea, Vegemite, PreVac, Big Bang, Willy Loman (?), Bagger Vance (ATQ)

At some point yesterday YHC and CAPSLOCK were corresponding about some high level cases going on in Music City at which point the deal was struck to CoQ CAPSLOCK’S triumphant return.  This am at 0451 the text came in that CAPSLOCK was unable to go due to ongoing 2.0 feeding/sleeping issues.  YHC gladly grabbed the baton, as you all know ATQ is always looking for the spotlight.

5 ish degrees met the 9 RedPillers of the day.  We had a Willy Loman in from the Carolinas and sad to say he didn’t make it all the way through…more to come.  We took off heading out towards the back part of the lot in a Politician style mosey which led into some side shuffles and out of the corner of YHC’s floating/wandering eye another PAX was spotted.  Our wildest dreams came true as we turned north on Marchant to see the Silver Stallion that belonged to none other that the elusive, infamous and otherwise absent @unt bea.

Circle Up for

WOR: SSH x 13 IC, Squats x 10 IC, Imperial Walkers and Hillbillies x 10 IC, Merkins x 10 IC, Mtn Climbers x 10 IC…BOMBS inserted as a nod to CAPSLOCK as he mentioned that being on his radar…5 Burpees, 5 Overhead Squats, 5 Merkins, 5 Burpees, 5 Squats OYO…enough time to REMIX Stonewall’s MARSOC short card, Cobains Vegemite!

Quick lap around CHUM

All PAX partnered up for accountability purposes for today’s festivities.  This would come back to haunt YHC as his #Pardsy got a bit light headed halfway through the Card, took a knee and ultimately bailed on us.  Well, so much for my ability to help PAX push through…a great and timely blow to YHCs inflated ego!  So, we partner up for the following

MARSOC Short Card

30X Merkins (OYO), Squats (OYO), LBCs (IC)

10X Burpees, Windmills (OYO)

quick mosey 1/2 down lot and back

30 Merkins (OYO), 30 Flutter Kix (IC), 30 Mtn Climbers (OYO sgl ct…these proved to stump YHC as we normally do these IC but hey, it was 5* out)

10X Burpees (YHC Count), 10X Cherry Pickers (OYO)

quick mosey 1/2 down lot and back

30 Merkins (OYO), 30 SSH (IC), 30 Supermans (YHC Count)

10 Burpees (OYO), 10 Chain Breakers (IC)

quick mosey 1/2 down lot and back

30 Merkins (OYO), 30 Sgl Leg Lunges (OYO), 30 Ola Binary’s (IC)

10 Burpees (YHC Count), 10 Am Hammers

Mosey

5 Dead Hang Pull Ups, focusing on the negative on way down

Rinse N Repeat

No Mosey in between sets, Time called right before Am Hams

NM: a little cold and frost and the PAX dwindle down significantly.   Floppy was on bean patrol this am and you know he brought some seriously bad coffee when he bolts out and has Donuts bring the carafe back.  So great to have @unt Bea back in the Gloom, he picked up right where he left off busting everyone’s balls and rolling in 2 minutes late!  Now all we need to do is get Juan back out and we can resume our Mission from God.  Cobains to Willy Loman on many counts 1) not getting his F3 name when he was my Pardsy 2) not realizing he was fading during the Short Car 3) not getting his info to follow up with him post workout.  If you are reading this, please accept my apology and know that the rest of F3Nashville/F3Franklin is much more empathetic and caring than YHC.

I saw a twitter post from a PAX in a different region who had performed a rogue test.  He dropped out of his normal running and boot camp AOs for 2.5 months to see if anyone would notice.  While I think this is a bit, “hey look at me”, he brought up a telling point that only 1 PAX reached out to him and only one other did he bump into at Church.  I share this to say, yall think about the PAX you were sweating next to a few months ago that have been absent, reach out to them and let them know you care and want them back in the Gloom with the rest of us Disrupters.

Bullhorn:

Warpath 6.5 this weekend in Franklin.  Starts and ends at Armada, it’s gonna be cold and it’s gonna suck.  There will likely be many variations of burpees and there will undoubtedly be a crap ton of running, should be just what you need to get the NewTear started.

5K4MLK supporting Barefoot Republic on 15 January starting at East Community Center, check this out for more info: www.5K4MLK.com

Keep Leveraging yourself to Serve others and help them accomplish what is important to them.   Keep Lowering yourself to Lift others.  Keep Headlocking to eradicate SadClownism in your community!

YHC,

Bagger Vance

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New Year’s Day Convergence – 01/01/18 – “Better Than Yesterday”

QIC: Princess Aurora

The PAX: Bagger Vance, D’Mish, Big Bang, Spicoli, Tortoise, Bartman, T-Cell, Porcelain, Bicentennial Man, Concrete, The Jeweler, Babe the Blue Ox (FNG), Braddock, Hambone, Blue Mule, Grisham, Edible Arrangement, Deep Dish, Numb Tucks, Braveheart, Frugal MacDoogal, Big Stick (LIFO), Cowboy, Hi-Viz, Hustler (LIFO), Pretty Plies (FNG), Ludwig Von Osh Kosh, Offshore, Venus, Private Sandman, Webelo (FNG), Black Widow, Funyuns, Leatherneck

35 brave souls (33 of which were on time) dove headlong into a crisp start to 2018. At 7 degrees with the wind giving us a real feel of -6, this is and will probably continue to be the coldest F3 Nashville workout on record.

THE THANG:

Started with a quick mosey down and back up the parking lot to give folks enough time to sign the standard FRA waiver, and then quickly headed over to the track, throwing in some side shuffles along the way. Circle up at the 50 for disclaimer and WOR, all exercises IC:

  • SSH x 20
  • SnL Squats x 18
  • WMH x 20
  • Imperial Walkers x 18

Count off 1 through 5 and line up in columns along goal line. Instructions are for PAX 1 to alternate Walk Duck and Backpedal every 10 yards through the 50 before sprinting to opposite end zone. Remaining PAX are to begin when PAX in front gets to 10 yard line and to SSH while waiting. RnR back across the field. That’s Round 1. Round 2 was the Simian Shuffle alternating left and right, and Round 3 was Duck Walk and Broad Jump Squats (Jump Squat immediately followed by Broad Jump) #crowdpleaser.

Next up was a modified mile run. PAX perform 20 Merkins and 18 Squat Jacks followed by a lap. Repeat x3 and plank and wait for six. Big Stick and Hustler decided it was a good time to show up somewhere around Lap 2, and we were glad to have them!

Count off 1 through 5 and line up in columns along the goal line again. This time, PAX 1 sprints the length of the field while remaining PAX cycle through 18 reps each of Carolina Dry Docks, WWI Sit-Ups, and Jump Lunges. Once PAX 1 crosses the opposite goal line, he signals to the next PAX to begin his sprint. Continue to complete the cycle until the last PAX crosses. In keeping with my mantra for this year of “Better Than Yesterday,” we decided to up the speed a bit. First round was completed in 2:40, so the goal was 2:30. After crushing that in 2:08 or something, we decided to take a crack at the two-minute barrier. 1:57!

Through with the huffing and puffing, we circled up for Mary.

  • LBCs x 18
  • Flutter Kicks x 18
  • Rosalitas x 18
  • Side Leg Raises L/R x 18
  • Plank x 18″ plus…

…to send us out, one at a time, each PAX performed 18 Merkins. Upon completion and moving counterclockwise, the next PAX began his reps. We were probably 10 PAX in when it was wisely decided that each PAX would go when the previous one got to 9.

All in! COT/BOM with Shout-out by Bagger.

MOLESKINE:

  • TClaps/Darwin Award to Big Bang for rocking short sleeves. That’s a lovely shade of red on your arms now.
  • Welcome FNGs Tyler Jones aka Babe the Blue Ox, Ben Weber aka Webelo, and David Gensheimer aka Pretty Plies. F3 is glad to have you, especially if you’re the kind of man who would make his first post in these conditions.
  • Big thanks to Frugal for offering up The Hill and more importantly for the coffeeteria.

BULLHORN:

  • Warpath with F3 Franklin begins at 0500 this Saturday. 300 minutes of fun!
  • Prayers for those who have lost loved ones this year. Reach out as you are able and take time to cherish your own loved ones.
  • Having the opportunity to lead the NYD workout for 4 years now has been amazing. Thank you all for going along with my shenanigans and cursing me (lovingly) under your breath. It’s truly a privilege, and I’ve enjoyed watching this thing continue to grow. Keep at it this year!
  • Go Tigers.

PA out.

 

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30 December 2017 MARSOC Short Card

PAX: Deep Dish, Cowboy, Vegemite, The Jeweler, T Cell, Bagger Vance

QIC: Bagger Vance

At 0610, 34* felt down right balmy as YHC, Deep Dish and Cowboy headed out for Pre.  Pretty uneventful run, save nearly getting run over on Caldwell and DD having the slowest fall ever recorded by a 40 something year old.

The rest of the PAX slowly trickled in around 0657 as the 3 Pre were shaking off the run.  Oddly enough, T Cell repeated almost verbatim the conversations DD, Cowboy and YHC had 40 minutes earlier…Temp, Christmas tree dump, etc.

Ok, here we go, short mosey coupled w Side Shuffles and Politicians to the Parade ground for

WOR (weak attempt from YHC to replicate the day’s Q)

SSH x 13 IC

Squats x 10 IC

Merkins x 10 IC

Cherry Pickers x 10 IC

Mtn Climbers x 10 IC

Flutter Kicks x 10 IC

Boredom set in and we started the Thang:

Run up to Sunnyside Mansion

Quick bad run down on the days Evolutions, turn on the speaker and start jamming out to Punk Radio on Pandora with commercials, bc who doesn’t want to save money on car insurance?!

Today’s Beatdown brought to you by the Leathernecks of the USMC and the MARSOC short card:

Perform 30X exercises then 10 X exercises, technically no running and performed back to back with no rest…that makes it just a bit more difficult!

Evolution I

30X Merkins       10X Burpees                      30X Merkins                       10X Burpees

30X Squats          10X Windmills(IC)            30X Flutter Kix (IC)           10X Cherry                                                                                                                                                 Pickers (IC)

30X LBCs              Down hill and back          30X Mtn Climbers (IC)    Mosey

Evolution II

30X Merins         10X Burpees                      30X Merkins          10X Burpees

30X SSH (IC)       10X Chain Breakers (IC) 30X Lunges        10X AmHammers (IC)

30X Supermans Down Hill & Back       30X Ola Binarys (IC)    Mosey

Rinse & Repeato (crowd pleaser)

To the Playground for 2 Rounds Max Dead Hang Pull-Ups with Mary thrown in

MARY:

Alabama Prom Dates

Plank

Mariah Carys

LBC Pistols

Plank

Mosey back to Lot

Time.

NM – while we modified some of the MARSOC short card by adding SSH instead of Star Jumps, flipping the F Kix and Mtn Climbers and adding in the running it was still a pretty nasty beatdown.  I woggled snot for sure, can’t speak for the rest of the PAX.  Awesome to have Jeweler back in the mix, Kotters.  By the by, may want to get a new alarm clock as we still start at 0700!  Fun workout in a box as Hambone would call it, perhaps in 2018 we can implement the Long Card…we shall see.

Thank you all for being a part of F3 this year; it has been really neat to see this thing grow.  As you wind down ’17 and reach for ’18 please think of that guy that could benefit from shared suffering, not being left behind and having a Fellowship that seeks to protect him.  I am ever grateful for 5 Star’s introduction of F3 to me in the fall of ’14, it goes without saying that life would look a lot different without you HIM around.  Again, I would encourage you to reflect upon the HIM that you have come to know for the first time or have gotten closer to through F3 and urge you to focus on just one EH a quarter that you can share this IMPACT with.

So, in closing, I want to thank yall for pushing me, allowing me to push you and for being a part of something that is bigger than us all.

 

Bullhorn –

NYD workout led by Princess Aurora at The Hill at 0700 on 1/1/18…it will be a doozy, I’m sure but worth every minute of it!  I don’t know what this year’s theme will be but I can almost guarantee you a well schemed theme.

Keep our brothers in your prayers that have lost loved ones over this last year on the front of your prayer/thought list.  This is a tough time for them and we should be lifting them up as much as possible.

Warpath version 93 coming up on 6 January, should be about ½ Marathon distance wise with about 4 AOs sprinkled in for good measure.  Startex is Armada at 0500, endex should come 3-3.5 hours later, guessing back at Armada. Please reach out to Big Bang for routing and details.

5K4MLK coming up on 15 January, see www.5k4MLK.com for more details and information.

YHC,

Bagger Vance

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28 December 2017 APFT

When: 28 December 2017

PAX: Tampa Libra, Princess Aurora, Dr. Smartt, Blue Mule, Vegemite, Deck the Hollis, Yard Sale, PreVac, Dupree, Bagger Vance

QIC: Bagger Vance

 

Whoah, 13* was a bold kick in the retreated crotch this am.  10 PAX made the right choice and took the RedPill this am to be there for their brothers.  YHC was a bit nervous at 05:25:30 when it was an empty lot but thankfully, the cavalry finally arrived.  Some quick paperwork at 05:28 and mosey over to pick up Veg and Dr. Smartt.

 

Mosey down to soccer field and track where the day’s Evolutions would take place.  Take a lap around the track with some side shuffles, butt kickers and high knees.  Circle up at mid-field.

Disclaimer

WOR:

SSH x 20 IC, Lunge Progression Right Leg x 5 IC in all directions, Lunge Progression Left Leg x 5 IC in all directions, Deep Squats x 10 IC, GMA x 10 IC, WMH x 10 IC, LBAC F/R x 10 IC, Michael Phelps x 10 IC, Air Presses x 10 IC, Mariah Carey R x 10 IC, Mariah Carey L x 10 IC, Supermans x 10 IC, SSH x 10 IC

Thang:

APFT consisting of 2 mins max Merkins, 2 mins max Big Boy Sit Ups, 2 mile run.

After Merkins and BBSU, we did some more calisthenics and movements so no one pulled anything.

As we got back to the start line YHC realized timing had hit the fan so we would do 6 laps instead of 8 and multiply out those times for the 2 mile score.

Time.

NM: it is days like today that make us better, not necessarily physically but mentally.  Glad that today wasn’t going to be a solo Q ala Bad Boy several weeks back.  Part of the beauty of F3 is posting for that other HIM…such a different world view than most employ.  With the cold weather, YHC wanted to make sure we got plenty of loosening and warming up in, hopefully as the year progresses and weather turns we won’t be rushed and will be able to do more after the APFT.  Blue Mule and I came to the conclusion that having a heavier partner or at least one that is pretty close in weight is helpful when anchoring on the BBSU.

BH: continue to lift up those brothers who are going through this season having recently lost loved ones.  Also, think about someone you haven’t seen in a while and reach out to him, CCR and I amongst others, have all the PAX contact info if you need help.

Upcoming Events –

1/1/18 – Annual NYD Convergence come one come all even if you still smell like 2017!  Launch at 0700 from The Hill Princess Aurora on Q

1/6/18 – 57th Running of Warpath in Franklin.  Launch at 0500 from Armada, will be 13.2M run with multiple AOs and multiple Qs…Truly something to check off your list and it is an all paces run as No Man Left Behind in full effect.

1/15/18 – 4th Annual 5K4MLK sponsored by Barefoot Republic, great cause and pretty easy course.  Cost goes to $30 on 1/1/18, details here www.5k4mlk.com

Look for more 2nd and 3rd F Opportunities in the weeks to come as well as launch in Tullahoma and Nolensville Q1 of 2018.

YHC,

Bagger Vance

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Explosive Christmas Cheer

Nothing says Tender Tennessee Christmas like a mid 50s temperature and cloudy skies that greeted the 28 PAX in the gloom.

We began with a warmup mosey around the bus loop and circled up in the parking lot for WOR.

20 SSH
10 seal claps with butt kickers
(Do we call them Seal Kickers?)
10 BAC
10 RBAC
10 Good Mornings
10 WMH
10 HopKicks
10 Tempo Merkins

Thang:
YHC was eager to spread the Christmas cheer, so we divided into 4 groups for a 4 corners explosive workout in the parking lot.

Dimensions of said rectangle were roughly 15 X 25 yards. Important because we bear crawled between each corner.

Corner 1 – 15 burpees
Corner 2 – 15 jump squats
Corner 3 – 15 jump lunges (1 1, 2 2, etc.)
Corner 4 – 15 clerkins (merkin with a clap)

We did the lap of all 4 stations 3 times. Legs were on fire after lap 1, and shoulders were quick to follow. MC from Cinderella after lap 1 questioned YHC’s spreading of Christmas cheer.

Moseyed to the bus loop and spread more cheer by bear crawling to the top of the hill and performed 10 reps each of the 4 explosive exercises from the loop.

SSH for the 6 and headed to the playground for the 3 sets of:

15 rows
15 derkins
15 hanging knees to chest — after reading about some advanced calisthenics moves this week, I came across this. Loved the way it crushes the core stabilizer muscles. And you get some lat work too.

Moseyed back to the parking lot for one final explosive exercise: the sprint.

We sprinted the length of the parking lot, roughly 40-50 yards, and then finished the capri lap by jogging in for Mary.

30 flutter kicks
10 Laney Lou
20 hello Dolly
10 AST
5 good mornings — per request from D’mish ‘n Donuts — although I should’ve denied the request if I knew that he fartsacked on coffeeteria.

Great work today. And welcome FNGs Barney Feivel and Ulysses. EH’d by NumbTucks.

Announcements — no detention on Monday. Enjoy the Christmas holiday.
New Year’s Day convergence at the Hill.

Prayers for those families who have lost loved ones. Christmas is a hard time for that. Specifically the Kemp family.

And thanks for the prayers for my wife — God’s name Kate. (ask Bagger) The tumor is stable and hasn’t changed, so we’re very thankful about that.

Ludwig van OshKosh van Enthusiasm van Lederhosen

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Winter Hillympics Week Three

Week Three of the Hillympics is in the books! It’s been a blast so far – great idea Frugal!

The assumption was that Prevac ruled the day..not true! Donuts comin’ in hot with 26pts to Prevac’s 24pts!

PAX: Tampa Libra (QIC), Razor, Frugal,Toga, Chum, Black Lung, Prevac, Pop-a-Lock, Funyuns, Donuts, FTTA, Headstud, Buffalo Bill, Brother-at-law, CAPSLOCK

Quick WOR:
Forward arm circles x 20
Reverse arm circles x 20
Good Mornings x 10ish
Willie Mays Hays x 10

Thang:

Sprint circuit: 20 yard sprint,  10 hand release merkins, back peddle 10 yards, 2 split squats – repeat length of the field.

1.  Prevav
2. Razor
3. Pop-a-Lock

Group competition 1 – 50 yard partner carry while rest of the group planks

Team 1 (winners):
Donuts, Prevac, Funyuns, Headstud, Buffalo, Brother-at-law,  CAPSLOCK, Tampa

Team 2 (not winners):
Razor, Frugal, Toga, Chum, Black Lung, Pop-a-Lock, FTTA

Group competition 2 – Merkin ladder to 10. (Person 1 does 1 merkin, then person 2, 3, etc. Then person 1 so 2 merkin’s, and so forth up to 10.)

Team 1 (winners):
Donuts, Prevac, Funyuns, Headstud, Buffalo, Brother-at-law,  CAPSLOCK, Tampa

Team 2 (not winners):
Razor, Frugal, Toga, Chum, Black Lung, Pop-a-Lock, FTTA

Mosey (hobble for Toga and Tampa) to weight room to grab two-10lb plates each. Meet in the tampa-theater.

30 seconds of shoulder press with the plates, 30 sec hold at the top x 2 – count your reps.

1. Donuts. I didn’t write it down but it was something ridiculous like 108
2. Tampa Libra
3. Prevac

30 seconds of strict curls with the plates, 30 sec hold at 90 degrees x 2 – count your reps

1. Donuts
2. Frugal
3. Prevac

Last, we split into groups of 3 (one group of 4) for a last-team-standing (or planking, rather) competition. Only one team member can be up at a time while the others hold a plank. You can switch out as often as you’d like and in any order but your team member must be down before the next one gets up.

– Winning team was Donuts, Frugal, and Prevac

COT

Here is the top ten after week 3:
Prevac (77), Tampa Libra (70), Headstud (60), Frugal (58), Pop-A-Lock (56), Bro-at-law (49), D’Mish (47), Skid Mark (46), Dr. Smartt (44) & Toga (44), Black Lung (40)