Backblasts

Posted on

Polar Pain

The polar vortex blew in 17 PAX this morning to Broken Wheel where our theme was simply to keep warm and not die of hypothermia. It would have been a very Oregon Trail way to go, but, not on my watch!!

There was a Preparty, but: NumbTucks yelled something grumpy and unintelligible when I asked him what they were doing, so I let it be. To a bystander it looked like sprints between light poles with speed bumps of shivering.

PAX: Nimbus1500, CheezWhiz, Netflix, NumbTucks, Show Me, Creeper, Tebow, MicDrop, Stats, Gaylord Focker, Snowball, Barney Fievel, Steinbrenner (F3 Memphis), Sterno, Kermit, Inspector Gadget, and RagDoll (QiC).

Warm-up: 

  • 40 Side Straddle Hops
  • 10 LBAC’s forwards and backwards in cadence.
  • Stretch out the legs with some Toe Touches, Willie Mays Hayes and Good Mornings, and away we go!

Thang 1: Urban Typewriter

We’ve done the Typewriter a few times before on the glorious Forge football field, but we’re remanded to a parking lot this morning with only parking space stripes to guide us. So we’ll call this the Urban Typewriter.

  • Starting at the edge of the parking lot the PAX perform 10 Ranger Merkins (that’s a Merkin with your arms pulled back toward the bottom of your ribcage)
  • Then duck walk approx 40 yards towards the other end of the parking lot
  • Move forward approx 5 yards and perform 10 Burpees
  • Bear crawl back across the parking lot 40 yards
  • Repeat 10 Ranger Merkins and continue to serpentine your way through the lot, moving ahead 5ish yards each time you cross the lot.

Now, you kids that are over 35 should know what a typewriter is: that old writing machine where you press a key, and a hammer raises to strike an ink ribbon to impress a letter on a sheet of paper. Keys get pressed, the carriage moves right to left, until you get to a new line and it all starts over again.

Well, our typewriter looked more like one of those janky old rusty bits someone dug out of a dumpster behind Goodwill where all the keys are locked up, and you press one key and 5 letters all try to strike the ink ribbon at once, and it ends as a whole gobbed up inky mess that jacks up your paper.

I admit, performing the Urban Typewriter with little more than faint parking lot stripes to guide you is a challenging task, and as Q, I take responsibility for any unclear directions. The function was there – we’ll need to keep working on form.

At any rate, the PAX were breathing hard at the end of 10 passes across the parking lot.

Mosey 1: Catch Me If You Can

We line up for an Indian Run, 1.25 times around the the track. Last PAX in line drops to do 3 Yurpees (check the Exicon, courtesy of F3 Nolensville), then sprints to the front of the line, tagging the last person in line on his way past who then drops to do 3 Yurpees.

Thang 2: Wall Work

We pull off at the Snack Shack to do a Nimbus1500 favorite thing – Wall Walk-Ups. After pairing off…

  • Partner 1 does 5 Inverted Box Jumps (start at the top, jump down), while
  • Partner 2 does as many Wall Walk-Ups as possible (begin in high plank position, then walk your feet backwards up the brick wall of the Snack Shack, then down again).

Rinse and repeat this, increasing the number of Inverted Box Jumps by 5 each set – 5, 10, 15, 20 – until Q calls time or Barney Fievel breaks your phone.

Mosey 2: Catch Me If You Can (Redux)

Those who had already done Yurpees get to start at the front of the line while we continue our Indian Run. We complete another .75 times around the track and then stop off at the picnic shelter.

Thang 3: Arm To Table

We number off in groups of 4, each standing at the corner of a wooden picnic table bench. We do three sets of:

  • 5 Derkins
  • 5 Overhead Presses of the picnic table

I know there was some jealousy for those who didn’t get to do Yurpees on our Indian Run, so after circling up we all do 3 Yurpees together for good measure.

Nameorama / COT

I was impressed to have 17 PAX on what I think has been one of our coldest mornings of the winter so far… even while missing a couple regulars on IR. Great job men!

Creeper gave us a 9th Man overview of his life which included the fact that he is an Eagle Scout, how he started dating his wife when she was but a young intern at a local church (he assures us she was 18 and not his intern), and how he’s a professional wrestling super-fan. Who knew! I honestly don’t think we could handle any more info from Creeper than we got today – mind blown.

Continued prayers for Soccer Mom and fam. Keeping 3rd Degree and his fam in prayer as they prepare for 2.0. And healing for all our injured PAX.

Really enjoyed seeing you all and leading you this morning. Until next time, peace!

~ RagDoll

Posted on

5.4 Kilometers in European 3.35 miles in American – Stonewall

8 HIM came out to a chilly start of a beautiful Saturday morning.

PAX:  FoxTrotTalksALot, BlueMule, BigStick, Edible Arrangements, Life Champ, Boy Band, Deep Dish, & yours truly TheJeweler

Conditions:   A pleasant 34 degrees and partly cloudy

Warm Up: To kick things off we moseyed from the parking for a 3/4 mile trot down Lealand, rt. on Battlefield , rt on Granny White & left onto Gale to the grassy knoll just up from the dog park.  Along the way, we did high knees, butt kicks, karaoke, and ballerina skips.

#Disclaimer followed by 15 x SSH, 10 x Good Mornings, 10 x WMHs, 15 x Air Presses, 10 x BACs, 10 x Reverse BACs.

The in an effort to kill 3 Fs with one stone, the PAX was instructed to pick a member of the group and learn one interesting fact and one ideal or principle that the other lives by throughout the workout.  PAX will be quizzed after the circle of trust and any forgotten details will result in a 50 merkin penalty for the group.

Begin!
We started with a 400m sprint from the knoll down Gale Ln to the stop sign at Belmont Blvd.  PAX waited in push-up position until all in.  5 x Merkins in cadence.  Big Stick didn’t recovery correctly so PAX did an additional 5 Merkins – lesson learned!

Hop over to Christ The King field.

6 x Roll Back Burpees (From standing position you roll on your back, then in one motion you roll forwards thrusting your feet behind you ending in a push-up, then jump back up to the sky as you would to finish a regular burpee)            6 x Burpee Jacks (A burpee ending in a jumping jack)                                                      6 x Burpee Rolls (Drop to a pushup roll to one side & then jump up to finish the burpee… that’s one).                                                                                                                           6 x Half Burpees (Requested by BigStick… basically don’t jump at the end)

PAX was then instructed to grab some fence for 25 leg raises.

After demonstrating the Merkin, LBC, Burpee, & Scissor Kicks we kicked off:  2 x 400m Circuits (no breaks):  Sprint ~100m across the field 10 Merkins, 100m back 10 LBCs, 100m Sprint 10 Burpees, 100m Sprint 10 Scissor Kicks & 10 Cross Overs.

After Deep Dish proved that the white man still can’t jump in his glorious attempt to dunk a soccer ball, we moseyed indian run style back to the Stonewall playground.  For some partner work: 1 does Pull-ups while the partner does lunges.  Pull-ups 10 x 8 x 6 x 4 x 2 cut down (switch out each set).

At this point the Q had other plans but Deep Dish really wanted to introduce the boys to Tabatta Jeweler style, so Q called an audible.  We moseyed over to the parking lot entrance on Clayton street with enough time for 2 songs Rocky & Uptown Funk.

1 Round = One 4 min song like so: Sprint 20 sec – 10 sec rest, 20 sec SSH, 10 sec rest, Sprint 20 sec, 10 sec rest, 20 sec Merkins, 10 sec rest, 20 sec sprint, 10 sec rest, 20 sec LBCs, 10 sec rest, 20 sec sprint, 10 sec rest, 20 sec lunges.

FYI: 10 songs are on the playlist… Soon!      Image result for mel gibson soon gif

Not much time left so we moseyed over to the tennis court.  Line up on one side in high plank.  5 merkins, side crawl (in high plank position) to the centerline 4 merkins, side crawl to center of courts 3 merkins, rotate 180 degrees, side crawl to the centerline 2 merkins, & finish on the other side with 1 merkin.  Mosey back to the parking lot.

MARY:  25 Flutter kicks in cadence… TIME!

COT:

  • Forgive me if I get this wrong… but Boy Band mentioned that a family member was recently diagnosed with cancer.   Prayers for the entire family and medical staff.

POST COT QUIZ: The PAX was asked to learn something interesting about another HIM & something that person lives by or ascribes to.  I’ll just highlight a few:    Edible Arrangements has 3 kids – who knew?!  Deep Dish lives by the principle of “Always be the first to apologize”.  My favorite of the day came from FoxTrot, “The Optimist Creed”.  Here’s the link to read it: https://www.optimist.org/creed

All 8 PAX attended coffee and mumble chatter with a brief appearance from Baggervance post 14 mile run with a cowboy.

Was an honor to lead you men this morning. SYITG,

TheJeweler

Posted on

You’ve had the rest, now have the West – AO Launch

8 PAX showed up for the *official* inaugural West Park AO Launch.

We took this opportunity to explore many of the features of the park, discuss names and marvel at a water tank that could have only been painted by Bob Ross himself. There was a disclaimer somewhere in there as well.

PAX:  Pumpkin Spice, Vector, Hi-Viz, Right Said, Crawlspace, Porcelain, Crablegs (YHC) and Cunning Linguist

Conditions:   High 20s, windy, excellent

Warm up got started with a trip around 75% of the 1 mile loop encircling the park. This gave us a 270 degree view of the water tank prior to landing near the playground area .

Warm-o-rama:  SSH, high knees, merkins, squats, WMH, LBACs, OHCs

Thang 1:

PAX Partnered up and got to a round of DORA.

The exercises were 100 Merkins, 200 Step ups and 300 LBACs (alt 15 forward and back).

The running target became progressively further with each round finding the PAX at a garbage can further and further away.

Thang 2:

PAX got the opportunity to spend time with a new take on an old favorite: The DIDI

3 Rounds of DIDIs as follows:

20 Picnic Table Dips

15 Incline Pushups

10 Decline Pushups

15 Irwins (Irwin -aka Steve Irwin – aka Down under: Inverted row underneath the swings with hands on swing or the chains)

We finished out the day with 2 hill sprints up the entrance to the park and a COT.

NMM:

YHC is honored and proud to have the chance to help grow F3 Nashville with the launching of this AO. Looking forward to seeing more PAX out here on Thursdsay mornings and can’t wait to see where this goes.

SYITG,

Crablegs

Posted on

Titan Games – Jan 23 2019

PAX:  Studio 42, Apgar, Blue Mule, Reville, Porcelain, Incognito (WL from F3 Lexington), Harvey Updike, Right Said, BnB, G-string, Bicentennial Man, Crablegs (YHC), Trapper Keeper, Brother at Law

Conditions:   Easily in Double Glove range

Warm-O-Rama

PAX started the brisk morning off with a mosey to the concert venue near West End Ave for a muddy WOR that included LBACs, Merkins, high knees, air presses and squats – not necessarily in that order. We picked partners and took a mosey to the first challenge of the day.

Part One:

PAX lined up at the base of the hill that approaches 31st ave and traveled up in the form of a Crawl Bear. Each PAX performed 2 merkins for every 5 hand moves up the mountain until they reached the top where 10 jump squats and a significant degree of mumble chatter awaited them.

Back down the hill with an alternating leg lunge for more mumble chatter and 10 burpees.

Part Two:

PAX moseyed to the ellipse on the back side of the parthenon, found the aforementioned partners and prepared for DORA.

100 Merkins – 150 squat press (squat w/ overhead press modification) – 200 LBCs (cadence style, so 1 LBC = 0.5 rep)

MARY:

1 Minute of Mary found just enough time for 10 burpees to close out.

COT:

  • Prayers for my close friend whose wife had really terrible post-delivery course after their first child this week.
  • West Park AO launching this week
  • Q sheet open for February

Several PAX continued to get better mentally with Q source study at 3 bros.

SYITG,

Crablegs

Posted on

The Forge 1/26/19 – Camp Altidore

16 PAX joined in for a UK Basketball Themed – Jinxy Cat, Creeper, Old Hickory, Nimbus 1500, Type O +, Sterno, Stats, Netflix, Showme, Little Miss Piggy, Kermit, Mic Drop, Rag Doll, Tebow, 3rd Degree, Altidore (VQ)

UK Basketball Facts: 

8 National Titles

Most wins in NCAAB History

Most NCAA Tournament Wins in NCAAB History

Gonna beat Kansas by 1000 today. 

Conditions: Cold, Dry, and Amazing

Warm Up:  Mosie + Stretching + Baby Arm Circles

Workout
Partner Hill Work:

Part I = 10 Min 1 partner bear crawls up hill runs down while other partner does as many merkins as he can then switch.

Part II = 10 Min 1 partner sprints up hill then crawl bears down while other partner does as many squats as he can.

Mosey to upper parking lot @ Elementary School

Same Partner: 1 partner duck walks while other partner does 8 burpees and 8 lunges then runs to switch with partner. We did this up and down the parking lot for 15 min.

Mosie to Playground:

Same Partner 3 sets alternating 8 berpees and 8 pullups

Mosie to the ledge area 20 dips 20 Incline merkins and 20 decline merkins

There was pre-party action lead by 3rd degree – Good work, boys.

Prayers for Kermit’s daughter’s test results. And continue to pray for Soccer Mom. Prayers for 3rd degree with a 2.0 on the way. Mic Drops Neighbor, Little Miss Piggy’s mother in law

Ride or Die,
Altidore

 

Posted on

Bomber 1-25-2019: Strange Happenings Afoot

22 HIM came out into the chilly gloom to make themselves better, and strange happenings ensued.

PAX:  ABC, Bad Boy, Bicentennial Man, Blue Mule, Brother-at-Law, CCR, Crawlspace, en fuego, Firefox,  Harvey Updyke, Hi_Viz, Hot Route, Pop-A-Lock, Porcelain, Pumpkin Spice, Ride Along, Right Said, Shadow, T-cell, Tiny Dancer, Trapper Keeper, Vector (QIC)

Conditions:   23 degrees, wind chill a balmy 13 (Ironclad credit, ka-ching)

Mosey to the upper parking lot and then down to Rec Center cul-de-sac for the

Warm-o-rama:  WMH x 12,  Cherry Pickers x 12, Good Mornings OYO x 15 (at which point, YHC was mocked for his “strenuous Good Morning Apocalypse” — oh, just you wait, my friends . . . ), LBAC x 15, Overhead Claps x 15, Reverse LBAC x 15, SSH x 20.

Partner up for first round, which was moderately successful given YHC crappy instructions to “look to your right” for your partner — most figured it out.

First Round:
DORA — 100 burpees, 200 merkins, 300 dips with partner run around Rec Center.   And then, strange things ensued . . . While attempting to start the patented Vector Cheesy Playlist (“Heat” themed, of course), we learned several important lessons:

  1.   Crappy bluetooth speakers don’t like the cold
  2.   T-cell REALLY likes the playlists, running back to his car for a cord (hmm, why  so persistent, you say?  You’ll see in a bit)
  3.   Hi-Viz is a true HIM, as his “partner,” YHC, spent more time with the audio than with his share of the exercises
  4.   The PAX is a little slow on the draw at 5:30am and 23 degrees, as it took a good 4 songs before realization of the “heat” theme to today’s audio enjoyment.

Playlist:
Some Like It Hot – The Power Station
Burn the House Down – AJR
The Heat is On – Glenn Frey
Hot, Hot, Hot – The Cure
Hot in Herre – Nelly
Blister in the Sun – Violent Femmes
Walking on Sunshine – Katrina and the Waves
Hot Stuff – Donna Summer

Second Round:
After plank work, mosey to playground for “7”s”
Pull-ups (regular on the odds, wide on the evens) and squats

Because we “had enough time,” PAX performed 100 jump squats, perhaps in part for mocking my Good Mornings . . . and that’s when we discovered T-cell’s unabashed love for Donna Summer/Disco.  In what could be described by some as “feeling the spirit,” our friendly neighborhood Volunteer shook his groove thang.  A sight that the PAX won’t quickly forget . . .

Mosey to parking lot for quick Mary of flutter kicks x 20 and Crunchy Happy Frogs x 20 (led by T-cell, so we could stop his boogie fever).  Time called.

COT:

  • Bicentennial Man – 6th man.  Learned “C” stands for “Clarence.” So all we need is a Roger to re-enact the classic scene from Airplane:
  • Prayers for ABC’s friend, Jennifer, in Texas, hospitalized with fevers of unknown origin.
  • Glad CCR could mosey over to his first Bomber post.  Hopefully all the high jinx won’t make it his last visit.
  • Plenty of Q spots open for February — opportunities for leadership (and if anyone wants to VQ, I’ll provide the playlist, free of charge).
  • West Park AO launch successful yesterday, led by Crablegs.  Try to make it out to keep momentum at a great AO site.
  • And finally, the last lesson learned — when trying to shut down your iPhone, don’t ignore the “Emergency Call” feature, as YHC accidentally let our friendly neighborhood 911 operator know we had finished our workout (hence the sudden 862-8600 follow up call).  I blame the trauma induced by T-cell’s gyrations . . . so disturbing, so mesmerizing.

Was an honor to lead you men this morning. SYITG,

Vector

Posted on

Short but Not Sweet @ Trident

Going for my shortest Bb ever…

4 PAX in Attendance:  BoyBand, TapOut, BlackLung & 3D (QiC)

Temp: ~28* FloppyDisk didn’t show, so Crawls will be present.

5:30, let’s roll! Mosey lap through parking garage to bottom of ramp to 2nd floor for:

WarmoRama: BearCrawl 1/2 ramp length then reverse orientation to crawl-bear to the top.

The Deck of Death: 4 suits, 4 exercises. Do the number of reps on the card, all face cards are 10, Aces=11. Joker is 20 of Pax’s choice (mix & match or all of one). For today: ♥ = Sumo Jump Squats ♠️= pull-ups  ♣️= Double-shot-of-Jack-Burpees ♦️= Toes to Bar (Concrete Ledge)

mel gibson poker GIF

Everyone got multiple turns. Almost made it all the way through. 1/4 way through and at end for MoM we repeated bear crawls and crawl bears of ramps. Very restful. Bonus 3 squats for every pause.

Down the stairs…Mosey to the Shovel Flag.

CoT/Numbers/Names

Moleskine/What we Learned

  • TapOut loves having to jump to the ledge. He also like one armed CDDs.
  • BoyBand looks like John Cusack when he holds up my jam-box over his head so the Tardy BlackLung can find us in the garage.
  • 3D is good at playing cards.
  • WarmORama and Mary are both accomplished by bear crawls. Effective, and satisfying.
  • Testicles ascend when the weather is cold.
  • Good coffeeteria discussion re: Rube Goldbergs, or whatever those crazy machine things are called…kid projects and cinnamon Coffee. BL had to bounce but 3 for Coffeeteria.
  • Pray for BL’s Mother-in-Law’s partner with recent CA dx.
  • Pray for TO trip to Atlanta.
  • Let’s ensure we pursue integrity ethically, not just physically. Proverbs 6’s warning against adultery.
  • Make Trident Great Again!

3D, out

Posted on

The Pound – 1/24/19

13 PAX – Sterno, 3rdD, TV Guide, Kermit, Creeper, Altidore, Stats, Steinbrenner (via F3Memphis), Inspector Gadget, Show Me, TypO+, Nimbus 1350, Tebow (QIC)
Conditions: like a cold shower – cold, soggy, exhilarating?

We tried to Warm Up with a short jog/shuffle and then SSH, Imperial Walkers, Squats, BACs, Huggers, Merkins, Spider Climbers, Squat Jacks, and Floating Starfish

Workout
5 min AMRAP x 2 (PAX split into 2 groups)
Playground station: 8 t2b, 8 AH, 8 Floating Starfish
Pavilion station: 8 dips, 8 derks, 8 one-legged burps

Mosey to the Brewery – speed bump of 10 balls to the wall at the concession stand at the urging of 3rd Degree

With partner:
Lt. Dansbees (Lt. Dan + burpee) x 50, partner runs lap, switch
Burpee iron mikes (burpee + iro… you get it) x 50, partner runs lap, switch

There was pre-party and post-party action – you know how we do it. And by we I mean several other guys. Good work, fellas. Props to Kermit for the deer jerky and coffee.

Welcome, Steinbrenner from F3 Memphis. Prayers for Kermit’s daughter’s test results. And continue to pray for Soccer Mom.

til next time,
Tebow

 

 

Posted on

A Modified Bert or a Workout Inspired by the Bert? You Decide…

PAX: Silver Medal, Umbrella, Black Widow, Trapper Keeper, Boone’s Farm, Bad Boy and En Fuego

QIC: En Fuego

Conditions: An ideal winter gloom, and 5 degrees sub the 32 degree ceiling we were after

7 HIM got up and got after it this Tuesday morning, taking on (and in YHC’s case being defeated by) the Bert – or at best a modified version of the Bert and at less than best perhaps more aptly coined a workout inspired by the Bert, due to said modification.   The Bert is a Hero WOD in honor of U.S. Marine Cpl. Albert Gettings, who died 10 years ago this month while conducting counter-sniper operations in Iraq.  27 years old and survived by his wife, sister and parents – every quarter his fellow Marines honor him in completing the Bert.

The THANG:

0530 – Disclaimer given, and in some instances repeated again for Black Widow due to some headgear layer interference.  MC ensues from our Purple Cow brethren and we’re off.   Mosey around lot and up to the football field for COP – SSH, WMH, GMs and Scorpion Stretch.  Partner up and instructions given for how the next 30-35 minutes are going to go down, with YHC giving the background of Cpl. Gettings and our intent to honor him today.

We kick things off with a 25 burpee and 400mm buy-in (15 burpees and one lap around track; 10 burpees and another lap) – then head to the end zone and find your partner.  Begin the following:

  • 150 merkins (total combined count between the two partners, approx. 75 merkins per PAX)
  • Run 400mm
  • 200 walking lunges across the football field (combined count)
  • Run 400mm
  • 300 squats (combined count)
  • Run 400mm

R&R AMRAP for 30 minutes.  All PAX got thru the walking lunges of Round 2 and subsequent 400mm run; TClaps to Umbrella and his cheat code partner Boone’s for getting some Round 2 squats in as well before time was called.  Mosey back and huddle up for COT / BOM and some tailgate coffee.

Moleskin:

  • Great to have some III Pillars newbies in attendance this morning, with her charm clearly getting straight to the heart of TK, who HC’d for some future partakes in its Tuesday morning gloom.  A win for Ironclad and its Away AO efforts there…
  • The Bert proved itself to be no joke – even this partnered-up, watered down version of it.  Great effort by the PAX – all in each HIM knocking out 2.5+ miles and approximately 150 merkins, 200 walking lunges and minimally 150 squats along with the burpee buy-in.
  • Always good to be able to incorporate a Hero WOD into the workout mix and honor the life of a fallen soldier.  YHC also wanted this to serve as a reminder to us all however that it doesn’t take a uniform and a deployment to Iraq to be a Hero or First Responder.  We each have a calling in our lives to be the same – be it within our family, our neighborhoods, our 9-5 lives, etc.  There are battles taking place all around us within a world that daily doesn’t want us to be all that we are capable of being, and with that we all have our Ms, 2.0s, shieldlocks, blades – you name it, that need someone, namely us, to be that First Reponder in their lives.  First Responders that walk in courage, walk in conviction, aren’t waiting for someone else to fight their battles.  First Responders that don’t chuck the responsibility or training and raising their 2.0s to the school system, that aren’t waiting on their Ms to be the first to apologize – men that are simply holding themselves to a higher standard of action and accountability than what the world around us might otherwise suggest.    YHC is thankful for the service and sacrifice of Cpl. Gettings, and beyond appreciative of having the HIM of F3 around me – ensuring YHC continues to grow in a desire not to accept anything less than First Responder status from the man in the mirror.

En Fuego

 

Posted on

Westeros? More like Winterfell, amirite

PAX: APGAR (FNG), Autotune, Blue Mule, Crab Legs, Crawlspace, En Fuego, Harvey Updyke (QIC), Hi Viz, Porcelain, Pumpkin Spice, Right Said, T-Cell, Trapper Keeper, Vector

Conditions: 18° and still frozen-over after the weekend snow

14 pax braved the cold this morning to earn their IronClad stripes. Pumpkin Spice and Porcelain showed up early for the pre-party, and the rest of the crew rolled in just in time for a brief disclaimer before setting off. Quick mosey around the west side of the park, halting in front of the school’s main steps.

WOR: Comprised of the exercises that would follow in the Thang, so as to give the Pax a memory cue when the inevitable “wait, what does the second B stand for again?” question arose:

  • SSH x20
  • Burpee x5
  • Overhead Press x10
  • Merkin x10
  • Big Boy Sit Ups x10
  • Squat x10

The Thang: Stink B.O.M.B.S.

Take the traditional BOMBS model (like Dora, just different exercises) and add some complexity with a hub-and-spoke model. Pax would start at the end of spoke #1 with one partner performing Burpees, while the other ran to the center of the Hub (the school steps), performed 40 SSHs, and ran back. Flapjack until the required cumulative reps at spoke #1 were complete, then move to spoke #2, and so on. Spokes would be the traditional BOMBS selection, but ambitiously doubled:

  • Burpee x100 (small lit parking lot behind western wing of school)
  • Overhead Press x200 (2nd base on the baseball diamond)
  • Merkin x300 (playground)
  • Big Boy Sit Ups x400 (small lit parking lot behind the eastern wing of the school)
  • Squat x500 (front of gymnasium)

After YHC explained the routine and fielded several follow up questions, the pax collectively moseyed to spoke #1 and began. Mumblechatter ensued, primarily revolving around how far the pax would actually get in the ambitious scheme. Some shaky handoffs followed, with some pax completing their burpees and passing their returning partner in the dark. However, after a spoke or two, the pax found their rhythm, traded their mumblechatter for grunting, and ground out all of spokes 1-3, and varying degrees of spoke 4 (albeit in the wrong location, but all’s well that ends well). With three minutes to spare, YHC called it and led the pax in a mosey back to the starting point. All 14 participants cranked out a quick 35 reps on squats (Pumpkin Spice nobly took an extra 10), allowing us to at least collectively make good on our goal of 500.

COT:

  • West Park will officially make its AO debut this Thursday, after a one week delay. It will be given a fancy name, so don’t miss out!
  • Welcomed FNG APGAR, a fellow resident with Crab Legs and church-goer with Pumpkin Spice.
  • Today we celebrate the life and legacy of Dr. Martin Luther King Jr., who struggled peacefully to bring racial equality and justice to this great country. More than 50 years after his untimely death, we’re still not fully there, but my hope is that the men of F3 will be a shining example to our communities for what true brotherhood and unity look like.

Much love,

Harvey