Category: Bomber

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The Scorpion – 03.23.19 – “Success”

In what was arguably perfect weather, 23 PAX conquered F3 Nashville’s inaugural “Wild West” CSAUP, The Scorpion, this weekend and celebrated with McDonald’s and a birthday song. Special appearances and support from three other PAX.

QIC: Crablegs, Porcelain, Princess Aurora, Pumpkin Spice, Vector

PAX: Bad Boy (Stonewaudible), Bagger Vance (30#), Big Bang (30#), Black Lung, Blue Mule, Brother-at-law (Stonewaudible), Crawlspace, Cunning Linguist, Floppy Disk, Hambone, Hi-Viz (Photography/Sag Wagon), Leatherneck (30#), Ludwig Von Oshkosh, Mystery Machine, Pop-A-Lock, Reveille, Right Said, T-Cell, Tampa Libra, Tiny Dancer (30#), Trapper Keeper

THE THANG:

Princess Aurora

Following a PAX count, the usual disclaimer, and some extra instructions for the undertaking at hand, YHC took the PAX on a medium mosey up and around the Hill of Sisyphus and back to the Great Lawn for a COP, all exercises IC:

  • SSH x 43 (HBD BV!)
  • Chinooks x 10
  • Overhead Press x 10
  • Reverse LBAC x 10
  • Peter Parker x 10
  • Imperial Walkers x 10
  • Overhead Squats x 10
  • Newton’s Cradle x 10

Porcelain (Titan)

In the epicenter of the Athens of the South, this Q was heavily inspired by famous Greek battles and the years in and means by which they occurred. PAX divide into three teams and grab a picnic table, their ship for the battle. Whilst making their way around the entirety of Lake Watauga, PAX must complete as a team the following exercises and reps, avoiding the enemies’ attempts to block them along the way:

  • 490 Carolina Dry Docks
  • 480 Exaggerated Leg Raises
  • 300 Box Jumps
  • 479 Merkins

Winning team gets fewer burpees. Called for time (Qvantage: YHC)

2.5 miles to Westeros with a quick detour around Love Circle (for about half the PAX. Instructions clear for several, but not clear enough for all. YHC will own it.)

Pumpkin Spice (Westeros)

Making up for lost time, Pumpkin Spice dished out this short doozie:

  • Burpee Broad Jump down the sidewalk ~50 yards to WEMS steps
  • Crawl Bear up stairs
  • Sideways Bear across
  • Bear Crawl down stairs
  • Burpee Broad Jump another ~30 yards

Flutter Kicks for six and mosey back to start.

2.1 miles to Bomber.

Vector (Bomber)

A HIM known for his musical Q’s (and cues), Vector started the PAX off with a buy-in of 19 Burpees and 27 Squats paying homage to the AO’s former life as an airport created in 1927. With that out of the way, PAX were instructed to do three sets of Sevens, holding People’s Chair between each set and enduring the promised cheesy 80s playlist:

  • Set 1: Bulgarian Split Squats/Overhead Squats
  • Set 2: Merkins/Big Boy Sit-ups
  • Set 3: Erkins (variant spelling on Irkins originating somewhere near 51st and Nevada)/Rows/Pull-ups

2.5 Miles to Atlantis

Crablegs (Atlantis)

Short on time, but not on spirit, Crablegs closed the CSAUP out with two Atlantis signature exercises and a tribute to birthday boy Bagger. Quick hop over to the swings for Steve Irwins x 43. When you’re not rowing, Moroccan Night Club like a boss.

All in, and the CSAUP is complete.

COT/BOM

MOLESKINE:

Thank you to everybody who posted for this event as it’s been a long time coming. Nashville’s last AO-to-AO CSAUP was the original Ironclad in 2015, an event that introduced to F3 a curious bystander walking with his kid through Centennial Park. That bystander was none other than the HIM we came to know as Crawfish. YHC likes to think at least one guy saw us out there and thought to himself, “I need to know more.”

Hearty tclaps to Hi-Viz for playing photographer/videographer/support vehicle/catering. It’s a committed man who wakes up at 6am on a Saturday to walk around snapping photos of guys doing stupid and hard things. Or maybe it’s just a sadist. I’m banking on the former, though.

By my numbers, we had almost 11 miles including the workouts. Not bad! Also, excellent job by all the Qs coming up with four very different workouts and being willing to adjust on the fly. The Scorpion next year will be the chance for some new HIM to show us what they’ve got!

BULLHORN:

  • Wed 3/27, Mental Health Day at all your Wednesday AOs. Qs will end about 5 minutes early to allow for an extended COT. The purpose of this will be for folks to discuss the topic of depression.
  • Fri 3/29, 12th Man Leadership Lunch with retired US Army Ranger, John Belman.  11:30 at Richland Country Club. Link to RSVP. See more details on the Slack #leadership channel or contact Bagger Vance.
  • Sat 4/13, Warpath CSAUP with the Franklin Boyz
  • Sat 5/4, The Gauntlet CSAUP with the Nolensville Nard Dogs

PA out.

 

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Hail Caesar Coupon Circuit

High 40s with a bit of the gloom back from springing forward.  3+1 late arrival for pre-hustle run.  YHC-Porcelain on the Q pre-staged coupons in parking lot by the playground.  19 total Pax: PA, Hi-viz, Pumpkin Spice, Hambone, Ride Along, TK, Studio 42, En Fuego, Crab Legs, Blue Mule, Cunning Linguist, Tiny Dancer, Crawl Space, FNG-Speed Bag, Shadow, Pop-a-lock, Bareback, Toothless.

Disclaimer than short mosey to the parking lot for COP.  Quick warmup: 20xssh, 10xslow and low merkins, 10xslow and low squats, 10xwmh.

Started explaining different workout stations.  The thang: 2 min AMRAP(as many reps as possible).  Should have explain at start instead of end.  Speaker on the ready to cycle through music on the 2 minute to signal rotation.  Also, ran out of time to prepare numbered signs for stations.  Some did not remember their numbers when group counted off for station to start at.  Every 5th station was a rest station to critique form or as Ride Along so eloquently put it hype man.  Every man passed off high score of reps to next man entering the station.

Stations:

Parking lot

1-sprint suicides

2-deadlift 135# barbell

3-jump rope

4-farmers walk with 5 gallon sand buckets

5-rest/candor form critique

Monkey Bars

6-situps

7-weighted pull-up 35# weight belt

8-bear Crawl suicide playground to sidewalk

9-pullups

10-rest/candor form critique

11-merkins

12-overhead press 95# barbell

13-swerkin

14-underdogs (aka Irwin’s or kangarows)

15-rest/form critique

16-sumo deadlift high pull 55# kettlebell

17-wall ball throws with squat (20# large soft medicine ball)

18-tricep wall ball throws (8# small soft medicine ball)

19-rest/form critique

got through 15 stations before 0612 end exercise to review high scores

as we knew blue mule is a lifting machine for strength wins.  I was unaware of shadow’s stamina with a couple of calisthenics rep wins.  PA showed his jump rope speed.

Got some good feedback from the pax on this format I have been working on.  Thanks PA for the vary exercise critique for peak performance.  Hope everyone got some good feedback from their brothers along the way or learned that they can use some more candor.

got a little out of order on the sequence of events calling for a quick after action review.  Announcements covered the Scorpion coming next Saturday at 0600 launching from the Parthenon.  The third brother Pickney arrived this morning.  Eldest brother Crawl Space has the strong nickname of Speed Bag prepared as his brother is another XC runner and did some fraternity boxing.

COT-prayers for Christchurch and more peace and love in this world.

 

 

 

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Bomber – 03.08.19 – “Friendly Monsters”

‘Twas a wet and chilly kind of morning at Bomber today, but that didn’t stop 22 HIM from posting at what they thought was going to be the usual kind of Friendly Friday.

QIC: Princess Aurora

PAX: Bareback, Bicentennial Man, Cunning Linguist, En Fuego, Firefox, Hi-Viz, Law Farm (FNG), Hambone Microbone, Porcelain, Pop-A-Lock, Pumpkin Spice, Ride Along, Right Said, Shadow, Silver Medal, Studio 42, T-Cell, Tiny Dancer, Toothless (FNG), Trapper Keeper, Vector

THE THANG

Following a disclaimer and a Hambone Microbone penis joke or four, quick mosey down the main entrance and over to the secondary driveway for Bernie Sanders up to the lot. Side shuffle left for half of the parking lot, side shuffle right for the other. CIRCLE UP. All exercises IC

  • SSH x 10
  • SnL Squats x 10
  • WMH x 10
  • LBAC x 10
  • Overhead Press x 10
  • LBAC x 10 R

Mosey down the jungle gym to explain today’s torture.

Oh wait, everybody count off 1’s and 2’s.

Pop-A-Lock, be quiet!

Ok, 1’s look to you right. That’s your partner.

Back to the torture explanation. Today would be a throwback to a Westeros workout Q’d by YHC a little over a year ago. This would be slightly modified and then further modified as you, dear reader, will see.

MONSTER. 200 150 reps per team of the exercises below, and exercises may not be partitioned. The catch: 5 Burpees EMOM (modified to 3 once team gets to Smurf Jacks).

  • Merkins
  • Overhead Lunges
  • Newton’s Cradle
  • Smurf Jacks
  • Turkish Sit-up (similar to Get-up. Legs flat and arms above your head like a bench press. Sit up keeping your arms perpendicular to the ground, and return.)
  • Extenders (Like a Reverse Crunch, but it starts with an E.)
  • Rows/Pull-Ups (modified to 75 as a team)

Once your team finishes, run laps around Community Center until time is called. Help Hambone Microbone finish his Pull-Ups. Mosey over to the wall for some Leaning Mary. Holding incline plank on the wall

  • Rear Leg Lift on each leg x 10 IC
  • Slow Mountain Climbers x 16 IC

COT/BOM

MOLESKINE:

Thanks for bearing with the instructional deficiencies and the mid-workout modifications. You can’t argue that the buddy system wasn’t friendly, but I’m not sure if it counts when you torture the PAX with an airhorn every minute on the minute.

Welcome to Bareback’s brother, Toothless. Apparently he’s had enough dental work to last a few lifetimes. Nobody’s blaming Bareback for knocking any of those teeth out, but it doesn’t mean it didn’t happen.

Welcome to Law Farm, an EH of Silver Medal and En Fuego. This farm-raised Kentucky lawyer did some business things we weren’t supposed to know, but we’ve already all forgotten them anyway.

BULLHORN:

  • 3.19 – Get some 2nd F with Trivia Tuesday at Edley’s Sylvan Park. See Porcelain for details.
  • 3.23 – The Scorpion. 8ish miles. 4 AOs . Startex at Titan. Endex at West Park. Post-event breakfast to follow under the “Pizza Hut.” Also, if he’s still around, we will sing “Happy Birthday” to Bagger Vance.
  • 3.29 – 12th Man leadership lunch at Richland Country Club. BV on Q. Follow #leadership on Slack for more details.

PA out.

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Team Suicides

Team Suicides

15 HIM got to experience the one thing at basketball teams love and hate the same time with alittle F3 twist

PAX in attendance: ABC, cunning linguist, porcelain, Crawlspace, Right Said, Badboy, T Cell, En Fuego, Crab legs, Fire Fox, Ride Along, Silver Medal, Shadow,Trapper Keeper, Vector, Hambone, Tiny Dancer; Princess Aurora (coffee; get well soon!)

QIC: Ride Along

Conditions:

February: 45 degrees, cloudy, and wet

WORKOUT:

Mosey up down the hill and through the neighborhood to the park entrance to the middle rock behind not the apartment complex

 

Warmarama

  1. Side Straddle hops x20,
  2. little babby arm circles (forward and reverse) x 15each
  3. Willie Mayes Hayes x 15
  4. Good Mornings x15

PAX counted to 1’s and 2’s and partnered up. Mosey back to the parking lot

Doracides

PAXs that’s were partnered together  worked to reach cumulative exercises goals of 150 Merkins, 200 LBCs, 300 squats. 1 PAX member stared with doing sucides with  1 burpee, sprint back to partner, touch, sprint to cone 2, 2 burpees, sprint back to partner, touch, sprint to cone 3, 3 burpees, sprint back, switch with partner. PAX member picks up where PAX member doing the exercises left off.

Mosey to the playground

Eleven’s

11s-pull ups to 1 jump squat and alternate until 11 jump squats were completed with 1 pull up

Mosey back to starting parking lot and conducted the following Ab exercises for the remaining 5 minutes:

Fullter kicks

Box Cutter’s

American Hammers

Little Baby Fullter Curls

Prayer

Sent prayers to BadBoys and his Family as they prepare to bring a new child into the world.

Thank you for allowing to conduct my VQ today!

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Mardi Gras, Ash Wednesday, and Lent

20 HIM got refreshers in work-life balance and reminders about the importance of continual self-improvement. It truly was an honor to lead you men. Hope you enjoyed the Mardi Gras sound track packed exclusively with New Orleans artists.

PAX in attendance: Badboy, T Cell, En Fuego, Mystery Machine, Hot Route, Boy band, Crab legs, Fire Fox, Ride Along, Silver Medal, Shadow, Pumpkin Spice, Hi Viz, Crawl Space, Porcelain, Pop-A-Lock, Trapper Keeper, Vector, Hambone, Tiny Dancer; Princess Aurora (coffee; get well soon!)

QIC: Tiny Dancer

Conditions:

Dream-like for February: 50 degrees, cloudy, and dry

WORKOUT:

Mosey up hill, down driveway, down stairs, to community center parking lot

Soundtrack: Struttin on Sunday, Aaron Neville

Warmarama

  1. Side Straddle hops x12,
  2. little babby arm circles (forward and reverse) x 12 each
  3. slow and low squats x 10
  4. Walking Merkins x15

PAX were taught about the tradition of Mardi Gras and its reminder that we should always ensure that we take the appropriate time in moderation to relax and spend time with family. As long as you are taking care of your family and yourself, play as hard as you work!

Parade Route – 15 min

PAX were divided into 1’s and 2’s. 1’s stayed at playground with the music and 2’s went to top of the hill.

Playground: 30 merkins, 5 pullups, 10 split lunges

sprint up hill

Top of Hill: 5 burpees, 10 WW1’s

run mosey route back to playground for 3.5 revolutions (restricted by time)

Soundtrack:

  1. Go to the Mardi Gras – Professor Longhair
  2. Carnivale Time – Galactic (feat. Al “Carnival Time” Johnson)
  3. Hey Pocky A-way – The Meters
  4. Mardi Gras Day (feat. Rebirth Brass Band) – Kermit Ruffins and Rebirth Brass Band

Mosey to parking lot

Bead Cleanup

Prior to the hard stop of Mardi Gras fun at midnight on Ash Wednesday, there is a mad dash for beads uncaught from the parade. PAX paired up with unfamiliars and relay raced in a 2-station shuttle-run / suicide format for a little friendly competition.

While one flutter-kicked into perpetuity, the partner completed the 2 station suicide run, found waiting throws at the far end of the parking lot, and brought them back to their partner. After a 5 merkin handoff, the other PAX would likewise complete the suicide run.

After round 1 finished in dispute, (much like the NFC championship, Who Dat) Pumpkin Spice and his partner took round 2. Congrats, men!

Mosey to softball diamond

Ash Wednesday 

“From dust you are, and to dust you shall return,” are the famous words of the Catholic priest at Ash Wednesday mass. With that in mind, as one does after taking full advantage of Carnival season, the PAX purged themselves of their personal weakness and reflected on both spiritual and secular lessons from scripture while doing burpees and atomics in the dust. Get some.

From best recollection, rounds were as follows:

  1. Joel 2:12-18: (even now, return to the path) 20 burpees
  2. John 15:5-8: (stay on the vine) 10 atomics
  3. Luke 9:59-60:  (no excuses; don’t let anything keep you from fulfilling your responsibilities) 15 atomics
  4. Matthew 24:9-13: (this only ends at death, so keep getting after it!) 10 burpees

Mosey back to parking lot for 1 minute of flutter kicks

Many prayers went up for Princess Aurora and for my daughter Lucy. 

Again, it truly was an honor to lead you men. You have made me such a better man over the last 8 months, and it was very fulfilling to finally give back.

 

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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

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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

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“Friendly Friday”

PAX: PA, Crablegs, Hot route, Porcelain, hambone, Tiny dancer, brother-in-law, T-Cell, Vector, Cunning Linguist, Hi-viz, Right said, Ride-along, Silver medal, Bicentennial Man, Studio 42, Trapper keeper, Firefox, Lunch lady, Bad Boy.

Temp: 22 Degrees.

Chilly 22 degree morning didn’t stop 20 PAX to come out to get better. YHC posted on slack if any PAX could bring an FNG to a Friendly Friday workout sub 25 degrees, they would officially get 5 reps off of every exercise. How many did we have? Zero. So I changed up the workout a little.

Quick Mosey around the back of the golf course. On the way picked up the pre-hustle crew, which including one nifty head-lamp from PA. Was a lot darker behind the course than I thought it would be. YHC had head-lamp envy.

COP:

SSH X 30

Cherry Pickers x 15

Willy Mays Hayes x 20

High Knees x 25

Air Press x 25

The Thang:

Mosey back down to the parking lot to the hill, for a good round of 11’s.

Simple: Burpees & Squats.

I will say, there wasn’t a lot of Mumble Chatter, but a lot of heavy breathing. The combination of the 11’s + Hill + temp = heavy breathing.

Completed 11’s, PAX went over to the wall. Line up, Plank position parallel to each other. One by one, each PAX would step behind the Plank and lift legs for a little bicep action. This was both tough for the PAX curling legs, and the 20 PAX holding plank.

MARY:

Flutter kicks x 30

Crunchy Frogs x 15

Hello Dolly x 30

Announcements:

Prayers to Ride-along’s family for the passing of his Grandfather.

Congratulations to PA and his new job! Will be on the road to the West Coast more, but still commits to posting on Friday’s.

Leadership Luncheon: January 18th. Dr. Clay Stauffer. Richland Country club. 11:30. Please HC to Bad Boy to get a count for the food order.

Coffeeteria: PC, Tiny Dancer, Studio 42, Ride-along, Hambone, Bi-centennial Man, T-Cell, Vector, Hi-Viz, Crablegs, Right said, Cunning Linguist, Bad Boy.

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Right Said’s Soggy Birthday Q – Titan – 1/4/19

Titan

1/4/19

It was a soggy one this morning. Steady light rain fell on 18 PAX who braved the weather to improve themselves.

 

PAX:

Blue Mule

Firefox

Porcelain

Brother-at-Law

Hot Route

Hambone

Crablegs

Tiny Dancer

Studio

Pop-a-lock

Hi Viz

Trapper Keeper

Cunning Linguist

T-Cell

Vector

Bicentennial Man

Harvey Updyke

 

QIC: Right Said

 

One Good Morning

 

Warm Up:

Mosey to Sylvan Park Paideia

SSH

LBAC forward and reverse

Air press

Cherry pickers

Mosey to Richland Park tennis courts

 

Pre-thang thang:

Group 1 bounds from one end of the tennis courts to the other while Group 2 does 5 burpees and then sprints to the end of the tennis courts. First team to finish wins. Bounders won.

The thang:

DORA 1-2-3

100 Merkins

200 Situps

300 Squats

Mosey back to McCabe Park

 

7 minutes of Mary in 5 minutes:

10 rep dealer’s choice ab routine.

 

COT:

Bad Boy’s 3rd F event is coming up

Warpath January 12th

Winter Ironclad has begun

 

Learnings: Tennis courts are not designed for water runoff. Situps in the rain on wet tennis courts make Dose coffee taste that much better.

 

-Right Said

 

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Bomber – 12.14.18 – “Six Monkeys Humping”

19 PAX got into the Christmas spirit as they made their way through the 12 Days of Christmas on the last “Friendly” Friday of 2018.

QIC: Princess Aurora

PAX: Ride Along, Cunning Linguist, Harvey Updyke, Hi-Viz, Studio 42, Porcelain, Bad Boy, Firefox, Crablegs, Brother-at-law, T-Cell, Pumpkin Spice, Shadow, Hot Route (FNG), Crawlspace, Preacherman, Vector

THE THANG:

PAX set off on a medium mosey around the baseball fields and MPCC over to the upper lot and circled up for a little warmup pain. All exercises in cadence.

  • SSH x 12
  • SnL Squats x 12
  • Merkins x 12
  • Mountain Climbers x 12
  • LBAC w/ Good Mornings x 12
  • Cherry Pickers x 12
  • Air Press x 12

Thoroughly warm and likely wondering when YHC was going to stop being polite and start getting real, the theme of the day was introduced. The PAX would go through the 12 days of Christmas building on each day in the same manner as the song, and those days went a little something like this:

  1. A Lap Around the Parking Lot
  2. Jump Squats
  3. American Hammers
  4. Clerkins
  5. Burpees
  6. Monkey Humpers
  7. Flutter Kicks
  8. Imperial Squat Walkers
  9. Hop Kicks
  10. Jump Lunges
  11. Thrusters
  12. High Knees

This turned out to not be as friendly as some would expect, but YHC is convinced it was at least friendly in spirit if not physically. What’s better than a bunch of grown men butchering a classic Christmas carol with shouts of “Six Monkeys Humping” echoing through the parking lot?

Upon completion of one final AYG lap, PAX moseyed back to the lot to hold a Boat Pose for 60″ in honor of the wet ground.

COT/BOM

MOLESKINE:

YHC got a little defensive when Hi-Viz and Bad Boy questioned his math, but there is speculation that perhaps it was either misspoken or misheard. Regardless, the point was ultimately made that Christmas would be Day 12 from this point in time. This was enough for YHC to build a workout around even if the true “Twelvetide” is Dec 25 – Jan 5. All is forgiven.

BULLHORN:

  • Libeery on 12/18 at 7:30 – Fat Bottom Brewery.  PAX will be discussing the F3 book Freed to Lead. Reading, while highly encouraged, is not required to join the fun.
  • Christmas Day workouts will be OYO. Coordinate amongst yourselves should you wish to work off the cookies and milk.
  • NYD Convergence to return to FRA aka The Hill. Likely time will be 0700 – 0800. Here’s hoping it’s not 7 degrees outside again.

PA out.