Backblasts

Posted on

Floppy’s 39th bday celebration

PAX: PSL (personal seat license), Black Lung, Bagger Vance, CCR, Brother-at-Law, Umbrella, Black Widow, Tampa Libra, Panhandle, Too Tall, Pope, Dr. Smartt

QIC: Floppy Disk

13 thumbed their nose at the less than ideal conditions to come out to Sir E and help YHC celebrate his 39th birthday, the day after. Figure 8 warmup mosey to start things off then we convened in the lower church parking lot for some WoR.

Warm-o-Rama (all IC)
SSH x39 (a little hiccup on the cadence)
Squats x39
BAC F x20
BAC R x19
Plank Jax x39

THANG
Short explanation on today’s theme, in case it wasn’t obvious. We would do 39 total reps of various exercises generally broken up into 3 sets of 3 exercises with 13 reps each.

Mosey to the playground. 3 sets of 13x each: Pullups, Rows, Dips. BV asked if he could modify with Merkins in lieu of Dips. YHC obliged.

Mosey back to the lower lot. 3 sets of 13x each: Jump Squats, Jump Lunges (13 each leg), Tuck Jumps. The burn set in quickly on this portion. Short quad stretch to follow. We didn’t need anyone cramping up.

Short mosey across the street to the chains. Slightly modified 3 sets of 13x each: Bicep curls (each arm), Upright Rows (each arm). Only 2 exercises for this portion which really tested YHC’s OCD proclivities.

Mosey up to the big house… annnd… mosey a little more to the first speed bump of the top loop. We would perform our next set of exercises at this and 2 more locations around the top loop. 3 sets of 13x each: Atomic Merkins, Mtn. Climbers (13 each leg), J-Lo’s (13 each side). We enjoyed a brief respite from the rain on the porch of the auditorium for our second set, and a few PAX doubled down under the big house porch for our 3rd set.

Mosey back to the start. Let’s not neglect those abs.

Mary
Flutter Kicks x39 (IC)
Box Cutters x13 (IC)
LBCs x13 (IC)
Alphabet Abs (all uppercase)
Low Plank 1:15

Done! Great work, gents! It was wet out there, but we got it done. Good to have ATL Willie Loman, Panhandle, join us. Hope you can make it out again soon.

SYITG,
Floppy Disk

Posted on

Purple Cow 2-11-19

Conditions were favorable, a little warmer but no rain, for 7 PAX as they started the week off by making the correct decision and heading to Purple Cow

PAX: Umbrella, Offshore, Olan Mills, Leatherneck, Boone’s Farm, Penny Loafers, Black Widow (QIC)

Quick disclaimer in the BMS parking lot, and then head off to Granny White Park. Circle up in main parking lot.

WOR:

Good Mornings x 10

BAC x 10

RBAC x 10

Air Press x 10

Seal Claps x 10

Merkins x 10

Mountain Climbers x 10

WMH x 10

The Thang:

Head to the corner of the main parking lot of GWP for some four corners. Mode of transportation from one corner to the next is running. From our starting point, we run to the first corner where we perform exercise #1. From there we go to 2nd corner, where we perform exercise #1 and #2. Each corner we build, until we are back at the starting point. Exercises are:

Round 1:

Burpees x 10

Burpees x 10, Merkins x 20

Burpees x 10, Merkins x 20, Lunges x 30

Burpees x 10, Merkins x 20, Lunges x 30, Squats x 40

SSH for the six, and then all end in cadence with 10 SSH.

Round 2:

Atomic Merkins x 10

AM X 10, Jump Tucks x 20

AM x 10, JT x 20, Air Presses x 30

AM x 10, JT x 20, AP x 30, WW1 x 40

SSH for the six, and then all end in cadence with 10 SSH

**It’s around this point that Olan Mills departs after seeing that the park ranger is there opening up the “facilities”

Head to Pavillion

Step Ups x 30

30 Second Wall Sits w/ arms above heads

R&R

**Olan Mills returns feeling better than ever

We line up for a short IR mosey towards the baseball fields, and then back towards the park.

Find some benches for DID’s

Dips x 20

Irkins x 15

Dirkins x 10

R&R

Line up for another IR mosey from playground back to BMS parking lot.

LBC x 30 was all the mary we had time for.

Prayers for Offshore’s wife’s cousins who lost their mother suddenly over the weekend. Also, with this being the week of Valentine’s and all, we closed out with some encouragement to love our wives well. Pray for them, be intentional with them, and reach out for help if you’re in the midst of struggles.

Thanks for the opportunity to Q this morning!

Black Widow

 

 

 

Posted on

The Hill 2/7/19

PAX: Frugal Macdoogal (QIC), Venus, Old Hickory, Money Shot

Disclaimer then mosey to amphitheater

WOR:

SSH x 15, GM x 15, WMH x 15, FBAC x 15, RBAC x 15, Overhead Claps x 15, Squats x 15, Merkins x 15

Exercise #1: 11s

Starting on the wall, bear crawl across to amphitheater and walk up amphitheater steps to top for 10 squats before heading back down, bear crawl back and 1 squat jump.  Every time you get to the bottom of amphitheater you would do 2 irkins (up) and then 2 derkins (down).  Rinse and repeat until 1 squat and 10 squat jumps.

Mosey to the South Campus Gym to get sandbags.

Mosey to football field while shoulder pressing on QIC call.

Exercise #2: Frog Jump/Merkin 20yd suicide

Starting on the goal line, do weighted frog jumps to 5 yard line, perform 5 merkins, then frog jump back for 5 merkins.  Rinse and repeat adding 5 yards and 5 merkins every time up to 20 yard line.

Exercise #3: Farmers Walk/Hip Thrusters 20 yd suicide

Starting on the goal line, do weighted farmers walks holding sandbag over head to 5 yard line, perform 5 weighted hip thrusters, then farmers walk/sandbag over head back for 5 weighted hip thrusters.  Rinse and repeat adding 5 yards and 5 weighted hip thrusters every time up to 20 yard line.

Exercise #4: 25 Weighted WWIs

Mosey back to South Campus Gym to return sandbags then mosey back to top lot for COT.

Posted on

40, 40, 40, 40, 40, 40 … it’s a bday bash

Image result for kermit and miss piggy

Kermit and Little Miss Piggy pairing up for Bday Beatdown!  Who knew they were the same age and born within days of one another…it was destiny that they find one another.   Now time to work off that cake…

15 PAX joined together this morning to wish LMP and Kermit a happy bday!
Conditions: A  wonderful 26 degrees, and more importantly NO rain.

PAX who made it: Nimbus 1500, MicDrop, Numbtucks, Altidore, Sterno, Ragdoll, Creeper, Tebow, Gaylord Focker, Stats, Typo +, Show Me, TV Guide, Kermit (CoQ / VQ) and Little Miss Piggy (CoQ )

PreParty: led by Stats –dunno what they did but it was probably good , and i’m sure Creeper caught the last round of it again.

LMP led us off
Warm up:   Disclaimer this time, then light mosey around parking lot
On the line: dynamic stretches – toy soldiers, butt kicks, high knees 2x 20 yards
Circle up:  cherry pickers OYO, good mornings OYO, hip flexors kneeling OYO

Thang 1:              The Old Fart’s Core Needs Some Work
LMP feels like he’s getting a little soft in the middle, so he made core workout into a full on Thang.   40 of everything:
American Hammers with coupon
WWI with coupon
Supermans
Split leg WWI with coupon
Nolan Ryan pull-through with coupon
Side Plank with leg raise (20 each side)
Plank with leg raise (20 each side)
Kneeling Halos with coupon (20 each direction)

Mosey over to parking lot — speed bump:  REAGANOMICS!!!
Remembering our ex-president who was born on Feb 6 just like LMP, and the Trickle-down economy of exercise:
trickle down from 10 to 1 reps of Jump squat holds (jump squats with an al gore for 10 sec  at end of each set)   — Q stopped us at 6 which = 40 reps !

Kermy took over at this point — Mosey back to starting point

Thang 2:              Fun with Sasquats
Pair up:  PAX1   does exercise while PAX2 travels to 40 yard mark and back; but throw in 10 SASQUATS!!! each time the partner returns
Exercises:  40 Burpees/MoT Sprint, 80 Iron Mikes/ MoT politicians, 120 Diamond Merkins / MoT Skank (stopped at 80 due to old man body not handling it and time )

Thang 3:               at the benches
Partners again:  PAX 1  does Climb squat x10 , while PAX 2 does Decline Merkin x10 — 4 rounds = 40!

Mosey back to the vehicles

Thang 4:     SHOULDER COMPETITION
Circle up and get a coupon. Hold that coupon out in front.  Let’s start by taking turns running around the inside of the circle and giving a little love tap (or shove) down on the other PAXs’ coupons. Done when last person gets around.
Now time for the comp!   Which old fart can hold em out the longest?  Kermit provided a $10 gift card for the winner!
Well age won over beauty this time baby!   Came down to two of the 40+ PAX, LMP and Creeper, but LMP could clearly see the spirit of Hulkamania burning in Creeper’s eyes and knew he could never hold out.  SO CREEPER TOOK THE PRIZE

CoT:  Numbers/Name-o-rama
Prayers for 3rd deg wife and new 2.0, soccer mom,

2ndF-  Thanks to Nimbus and Numbtucks for coming out on Friday for a the surprise bday bash for LMP and Cheezwiz!
1st F- opportunity to share with Tusculum Elementary by providing supplies; Sterno and Altidore will go get and PAX can donate through Venmo app

Red SOLO cup with beer for all to celebrate Kermits VQ !

Image result for sasquash

Posted on

West Park – 02.07.19 – “Floodgate”

6 PAX took advantage of a 70 degree morning February to muck around in the swamp that was West Park.

QIC: Princess Aurora

PAX: Bicentennial Man, Crablegs, Lunch Lady, Pumpkin Spice, Trapper Keeper

The Thang:

PAX moseyed over and around the tank before settling into the COP in the big lot. All exercises IC.

  • SSH x 15
  • Squats x 15
  • LBAC F x 15 (10ct hold)
  • LBAC R x 15 (10ct hold)
  • Overhead Press x 15 (10ct hold)
  • Chinook x 15 (10ct hold)
  • Seal Clap x 15 (10ct hold)
  • Moroccan Night Club x 15

Head down to the end of the lot and split into two teams. Teams must travel to the end, stopping at each of the three medians to. perform 5 burpees. Teammates must wait until all members of team have finished burpees before moving on.

Method of travel:

  • Start to Median 1 – Lunge Walk
  • M1 to M2 – Sprint
  • M2 to M3 – Bear Crawl

Winners all around! 10 merkins for everybody.

Rinse and repeat in reverse with Crawl Bear, Backpedal, and Reverse Lunge. 15 Merkin prize at the end.

Next up, using the same teams and medians, is a suicide relay. While non-runners hold People’s Chair, P1 begins suicide. After PAX in front of you completes the first leg (first median and back), next PAX begins.

All in? Mosey over to the swings for a 3 exercise countdown circuit. PAX perform 10 reps each of Steve Irwins, Swerkins, and Jump Squats. SSH for six. RnR dropping a rep each round (9, 8, 7, etc.) all the way down to 1.

Head over to the wall for another circuit. 10 Step-Ups per leg, a lap around the tank, and 20 dips. RnR with 15 and 15.

Mosey back to the parking lot for COT/BOM.

Moleskine:

YHC did his best to avoid the puddles and keep everybody relatively dry. There was plenty of discomfort in the exercises! Excited to see this AO take off. It’s going to be a fun one.

Bullhorn:

  • Prayers for Pumpkin Spice as he prepares to take his boards next week.
  • Prayers for Lunch Lady as he navigates discipline issues with one of his students.
  • CSAUP coming March 23…

PA out.

Posted on

Racetrack 2-6-19

10 PAX came out to Racetrack for much warmer conditions than normal for early February with a little drizzle mixed in. Perfect for getting work done

PAX: Numbtucks, Too Tall, Toga, Old Hickory, Funyuns, Backlash, Offshore, Penny Loafers, Razorback, Black Widow (QIC)

Disclaimer and then head up Maryland Way to the top level of the parking garage.

WOR:

GM x 10

SSH x 15

Merkins x 10

Mtn Climbers x 10

AST x 10

WMH x 10

The Thang:

On the top deck of the parking garage, line up along one side facing the long direction.

Sprint to other side & perform 10 Merkins

R&R x 6

All in and count off 1’s and 2’s for teams that we will need later.

Head down the stairs and stop at the 2nd floor. Head to the ramp for some 7’s.

At the bottom, perform gorilla humpers.

Backwards mosey to top

Burpees at top

Forward mosey back down

All in, and mosey to bottom floor. Divide up into our two teams.

Each team of 5 head to opposite stairs, head up and over the top deck and back down to finish line. Teams must perform IR and stay together. This is a race.

Team 1 is the winner and only gets 5 Burpees. Team 2 has 10.

All in, and head to wall outside of Holler and Dash for some DID’s.

Dips x 20

Irkins x 15

Derkins x 10

R&R

Head down to the park for another IR race with your team. At the track, teams head out in opposite direction for a race around the track while performing IR. Team 2 is the winner this time, and gets to pick between rows or pull ups first.

Team 2 performs AMRAP rows for 1 minute

Team 1 performs AMRAP pull ups for 1 minute

Flapjack

Head to parking lot for Mary

WW1 x 30

LBC x 30

J-Lo x 20

Good Mornings x 10

Time!

We closed out with some words on fighting for our marriages & the importance of community and having men to walk through life together. We’re not meant to go at this alone.

Thanks for the opportunity to be out there with you guys!

Black Widow

 

Posted on

2/8/19: Frodo and Sam

Location: Bomber

Conditions: A crisp 28 degrees

QIC: Pumpkin Spice

PAX: Bicentennial Man, Crablegs, Crawlspace, Dewey, Ebola, En Fuego, Hi-Viz, Lunchlady, Porcelain, Pop-a-Lock, Princess Aurora, Pumpkin Spice (QIC), T-cell, Tiny Dancer, TK, Vector

THE THANG

After a brief disclaimer, the PAX moseyed around for a few minutes before they made their way to the top parking lot for some Warmorama.

Warmorama :

  • SSH x 15
  • High Knees x 15
  • LBAC
  • Moroccan Night Clubs x 15
  • rLBAC

In the spirit of Friendly Friday, the PAX paired up with a partner with whom they felt they knew the least — not knowing a PAX’s full hospital name served as a good surrogate here. Once partners were established, we moseyed to the top of the hill by the main entrance and YHC provided instructions for the impending pain.

Today’s life lesson centered around bearing one another’s burdens. We aren’t meant to bear burdens alone (life struggles, anxieties, fears, sins, pain, etc.). Neither are we meant to bear the burden of bear crawls or continuous man makers alone — man makers are a group effort, after all. There have been few greater literary examples of brothers bearing one another’s burdens than Frodo and Sam in Tolkien’s The Lord of the Rings. Thus, today’s workout was entitled FRODO and SAM (a modified Dora of sorts). One parter was at the top of the hill (Mount Doom, of course) doing SAM exercises (outlined below), waiting for FRODO to perform a traveling exercise (outlined below) by running down the hill (towards the Shire), around the circle (Bag End), and then doing the FRODO exercise up the hill to meet his parter back on the top of Mount Doom. Once FRODO finished his first traveling exercise, the PAX traded off. The traveling partner picked up with the SAM exercises where their partner left off, and the exercising partner then did the same first FRODO traveling exercise. The cycle continued until each partner had done all 5 FRODO traveling exercises and the sum total of SAM exercises were completed. For those who finished the SAM exercises early,  the PAX started to spell out WISE, first with 100 Walkers (Imperial Style) and next with Incline Merkins.

FRODO

  • Lieutenant Freds (In honor of Right Said AKA Fred Pickney; Lunge-Lunge-Broad Jump)
  • Run
  • Obamas (In honor of the 44th president — Bearcrawl, and after every 4 hand moves do 4 merkins)
  • Dutch Skate (Jump out with right foot 45 degrees, pull left foot behind right foot, jump out with left foot at 45 degrees, pull right foot behind left foot — should look like speed skating on land)
  • Obamas

SAM (WIse)

  • Squats — 300
  • American Hammers — 200 (left + right = 1)
  • Man Makers — 100
  • Walkers (Imperial) — 100
  • Incline Merkins — 100

Once thirty seconds were left on the shot clock, we moseyed back to the parking lot for COR, NOR, and COT.

MOLESKIN

  • There was much mumblechatter at the beginning of this workout due to the lengthy instructions and necessary demonstration of new exercises.
  • We all learned that Pop-a-Lock had been doing Alligator Merkins wrong his whole life when he thought that the newly-coined Obama exercise was the same as an Alligator Merkin. I presume it’s the same amount of Merkins in the end, so we’ll give him partial credit.
  • At coffeteria, we learned that Hi-Viz won an Emmy for his media coverage of the massive flooding back in 2010 that devastated Nashville. How did this not somehow make it into his F3 name??

BULLHORN

  • Hi-Viz is crushing the Fuel challenge he started at the beginning of the year, having lost 19 pounds in just 5 weeks. What a boss. If you want to support him and others, head on over to the #Fuel channel on Slack to help hold one another accountable.
  • Vector is facing some big decisions at work for which he could use your prayer and support.
  • YHC is taking a two-day medical licensing exam on Monday and Tuesday, and I would love your prayers surrounding this undertaking.

– Pumpkin Spice

Posted on

Go, Diego, GO! @ ThePound

My Bambino is still not arrived, so Big Papa on Q! Today’s theme is to push yourself physically, mentally and spiritually. You vs. You. Focus on Form>Speed.

12 PAX in Attendance:  Creeper, Sterno, BarneyFievel, Typo+, ShowMe, MicDrop, Nimbus 1500, Kermit, HushPuppy, Stats, Altidore & 3D (QiC)

Stats, Altidore, Creeper (for the whole thing!), & ShowMe (Great to have you dude!) @ 5:15 for a pre-party showing with YHC doing Cindy routine (5 Pullups, 10 Merkins and 15 Squats per round). We did 7 or 8 rounds in ~10 minutes. Nimbus and Barney came in toward the end and busted out 1 or 2 good sets.

BG Music provided by Andy Mineo, Greta Van Fleet, AudioSlave, West Coast Revival and others.

5:30, let’s do this!

Warm-Up/Disclaimer:

  • Jog around parking lot x 1 (find a partner and 1 coupon (Thanks Barney!) per team then circle up)
  • SSH IC x 10
  • SJ IC x 10
  • Tempo Squats IC x 10

The Thang(s) 

3rd Degree’s version of DIEGO: Diego (Dora the explorer’s cousin) – Similar to Dora 1, 2, 3 but just tougher… Same partner situation but the exercises were as follows:

  • 50- Blockees as team, P2 Bear-crawl/crawl-bear 5 parking lengths and back
  • 100- Overhead press w/ block, P2 Politician to 2nd light pole and jog back
  • 150- weighted American Hammers (each side 1), Back to bear-crawl/crawl-bear
  • 200- Block Curls, P2 Skanks (High jump skipping, like Mario breaking bricks) to 2nd pole, jog back
  • 250- Squats w/ Block, P2 Politician to 2nd light pole and jog back

Then…

It’s kinda my thing… Bear crawl and Crawl-Bear the bridge (3 squat bonus for any stoppage)…

This is a mental game where you have to convince yourself you can do more and not quit!

Various MoM exercises were performed by Pax/Teams finishing rounds and waiting for the 6 throughout the workout today.

We did: Flutter Kix, LBCs, American Hammers, Plank progressions (High, R arm up, High, L arm up, Hip Dips both sides)

CoT/Numbers/Names

Moleskine

  • 3rd F opportunity: Sterno and Altidore will make Costco runs for supplies for refugee elementary students at Tusculum schools through a NumbTucks connection. Deets to come to Venmo money to these HIMs who agreed to head up a supply purchasing run.
  • 2nd F opportunity: Lunch today at San Antonio Taco Co. on 21st Ave. near Vanderbilt with Little Miss Piggy and YHC at noon.
  • Shared a little about how we tend to unhelpfully compare ourselves with those around each other and “one-upmanship” is common among men. Shared a story told originally to an audience that tried to see themselves as self-righteous, about 2 men, the first of whom compared himself to his neighbor and saw how much more he did, how much better he was and felt smug and proud, while the second looked internally and saw how much he failed and needed help. The point being, the path to healing and growth comes from seeing your weaknesses, limitations and need, and then asking for help and pursuing growth. The first thinks he has arrived and needs no one, to his doom. The second realistically sees his need and receives help and grows. If you are interested in more details, hit me up and I would love to get lunch, a coffee or beer and talk more. Profoundly affected me and thought I should pass it on.

What we Learned

  • Micdrop got sore from Pull-ups. PSA: working hard = sore muscles, KEEP IT UP!
  • HushPuppy was present for his 3rd in a row…I love warm weather too buddy. Good to see you!
  • Creeper is planning to Q soon…stay-tuned.
  • Put March 9 on your calendar for convergence with F3Franklin Planned for 6-7:30 at Pinkerton Park. Clown Cars Assemble!
  • Thanks to Kermit for Coffee and Barney for Coupons!
  • Come on out Saturday to The Forge for the co-Q/VQ of LMP and Kermit respectively (fitting that LittleMissPiggy and Kermit team up 😉 )
  • Everyone is getting stronger, faster and better the more you post. I am proud of you all! In the 10 months F3Nolensville has been posting there is growth! Let’s keep giving it away and inviting/Emotionally-headlocking (EHing) new guys that need this too. GREAT WORK!

Post party of 6 rounds of MegaMan happened. Whoooeee! He has mad hops!

video games nintendo GIF

3D, out!

Posted on

Life Lessons @ Titan 06 FEB 2019

Life Lessons @ Titan 06 FEB 2019

PAX: Blue Mule (Q), Vegemite, Right Aid, G String, Reveille, CCR, IE (FNG), Hi-Viz, Centipete (FNG), porcelain crab legs, Pumpkin Spice Latte, Crawl Space

Conditions: Muggy and 60 some degrees. Gloomy. Ideal F3 situation.

Life Lesson Challenge: Princess Aurora challenged area PAX to sign up to involve life lessons in their Qs for a month. I signed up for this task February. The life lesson today was three-fold. First, when handed a tough task – like carrying over 130 pounds of bricks for a mile – teamwork is critically important. Second, when performing an important and challenging task – like 55 decline pushups and 110 overhead arm claps – you must perform the task to standard because cheating the reps is only cheating yourself.

Warm-Up: 1/3 mile run, arm circles forward and back, squats, Wilie Mayes Hayes.

Coupon Mile Run: Life Lessons #1: 5 coupons. 130 pounds total. 1 mile. Start running. PAX switch out coupons early and often. Do the math, that ain’t easy, and you don’t need me writing a paragraph to explain that, and you don’t need me writing a paragraph to explain switching off makes that easier.

Merkins and Overhead Armclaps: Life Lessons #2: 1 merkin, 1 four-count overhead arm clap. Rinse and repeat and increase number of reps until reaching 10. Life lesson is to keep the items up to standard. As the reps get tougher and more numerous, resist the temptation to slack on form.

Mosey from amphitheater with coupons to starting location.

Sprints and Coupons: Life Lesson #3: Pair up. One PAX does a coupon exercise – either thruster or curl or row – while one PAX springs ~200 yards and back. Rinse and repeat for ten minutes. That’s quite a bit of sprinting, and that’s the life lesson – dig deep to get that done.

Mary: Flutterkicks, homer to marge, big boy sit ups, American hammers, crunchy frogs, flutterkicks, two burpees.

Welcome two new FNGs Centipete and Indecent Exposure abbreviated as IE.

An excellent workout. An excellent morning. An excellent group of men.

See you in the gloom.

Blue Mule OUT

Posted on

Life Lessons @ Sir E 05 FEB 2019

PAX: Blue Mule (Q), Boy Band, Red Skull, Floppy Disk, PSL, Edible Arrangment, Umbrella, Dr. Smart, Too Tall, Dupree, Razor, Calf Killer, CAPSLOCK, Pre Vac, Black Lung

Conditions: Humid and 60s and gloomy. Unseasonably warm. Very good weather to post in.

Life Lesson Challenge: Princess Aurora challenged area PAX to sign up to involve life lessons in their Qs for a month. I signed up for this task February. The life lesson today was three-fold. First, when challenged – such as with manmakers and coupon carries – step up to the plate and work hard to get the task completed. Second, keep to the standard – such as depth for squats – because deviating from the standard only hurts in the long run. Finally, third, when presented with trivial but important tasks – like countless jane fondas – link up with your team and crush the job no matter how big or small.

Warm-O-Rama: Jog around the church. Arm circles forward and backward and Willie Mayes Hayes.

Coupon Mosey: Five coupons 25-30 pounds. Mosey from church to stables, approximately ½ mile. All PAX swap turns carrying the coupons. Plenty of opportunities to be under the weight.

The Thang: Partner up. One partner sprints ~40 yards there and back while another partner does calisthenics, repeat until both PAX sprint twice and calisthenic twice. Seven rounds. Exercises included hand release pushups, pause squats, flutter kicks, overhead arm claps, squat jumps, homer to marge, and burpees. PAX were huffing and puffing after this.

The Thang with the Life Lesson: First Round: Same concept. However, all PAX must take turns using coupons for sprinting. Also, double the reps. Calisthenics replaced with manmakers and squat jumps. Rinse and repeat until all PAX sprint four times with the coupons. That’s a fair amount of manmakers.

The Than with the Life Lesson: Second Round: Same concept. All PAX must complete 10 rounds of sprints and 10 rounds of jane fondas. That’s a lot of jane fondas.

Repeat coupon mosey home.

Mary: Flutter kicks in cadence for 50x four count, plank for 60 seconds.

An excellent workout. An excellent morning. An excellent group of men.

See you in the gloom.

Blue Mule OUT