Category: Nashville

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FORMal Beatdown

6/12/18- Sir E- 72* and clear

PAX: Bagger Vance, Donuts, Too Tall, Venus, Big Stick, FTTAL, Big Bang, Bloodclot, Dr. Smart, Skid Mark, Cinderella, Floppy Disk, Dilly Dilly, Vegemite, Umbrella, BrotherAtLaw, Red Bag, Black Lung, Spider Bite, SlugsNBugs, Pocahontas (F3 Greensboro), Funyuns (QIC)

22 PAX decided to get better this AM at Sir E. 5:30 AM- mosey from CUMC up Manley and back to north parking lot of CUMC. Side shuffles, politicians, butt kickers thrown in during the mosey. Circle up for COP.

COP: SSHsx20IC, GMsx12IC, BACs(f)x5IC, BACs(r)x5IC, APsx5IC, SCsx5IC, Tempo merkinsx10IC, ASTsx20IC, Scorpionsx10IC, Supremansx10IC

The Thang:

During the F3Heavy 006, Cadre Danny (F3 Linus) instructed the PAX on the importance of proper form during exercises. He has posted at different  AOs all over the country and noticed poor form consistently across the board. He said we are cheating ourselves and not getting better when we choose the half-ass our exercises. With that in mind, YHC wanted the PAX to focus  on proper form. We partnered up for accountability. Oh yeah, form always tends to break when tired, so we did a lot of burpees in between sets. It looked something like this:

6 burpees every 30s for 5 minutes

P1 AMRAP merkins (elbows locked at top, break parallel at bottom, head up) for 1 minute while P2 checks form. Flap jack

6 burpees every 30s for 2 1/2 minutes

P1 AMRAP WWIIs (hands locked behind head, shoulders touch ground, chest to knees) for 1 min, P2 checks form. Flap jack

6 burpees every 30s for 2 1/2 minutes

P1 AMRAP squats (DILLY DILLY with proper form example, legs break parallel at bottom, legs locked at top), P2 checks form. Flap jack

6 burpees every 30s for 1 minute. Mosey to playground

P1 AMRAP pull-ups (hand down arms extended, pull up with chin above bar) for 1 minute, P2 checks form. Flap jack

6 burpees every 30s for 1 minute

P1 AMRAP 4 ct. flutter kicks (BV with demonstation, toes pointed up, legs straight, 6 inches above ground), P2 checks form. Flap jack

Mosey back to parking lot

6 burpees every 30s for 1 minute

Laney Lou for 1 minute

COT/BOM

NM: We need to do things the right and honest way all the time. Yes, we will slip and fail at times. That is why it is so important to have a brother or brothers to hold us accountable in all aspects of life. Let’s continue to sharpen each other physically as well as mentally and spiritually!

SYITG,

Funyuns

 

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Friendly Friday at Cruel Hall

Bagger Vance, Floppy Disk, Donuts, PSL, Brother-at-Law, Accounts Receivable, Yard Sale, Frogger, Landshark, Sharks with “Lazers”, Black Lung, Skid Mark, Vegemite, Third Degree, NumbTucks, Barney Fievel, Foxtrot Talks A lot, Ludwig van Osh Kosh, Reefer, Offshore, Cinderella, Edible Arrangement, Why Guy, Life Champ, Olan Mills, Hollowback Girl, Swamp Fox, Slugs n’ Bugs, Dupree, CAPSLOCK (Coffeteria and donut delivery), Nick Papagiorgio (FNG), Jake Brake (FNG), CCR (QIC)

Slamburry PAX for Coffeteria: Greasetrap, Dr. Smartt, Tampalibra,

A large group came out in the soup to get the scoop on the 2nd running of Friendly Friday at Cruel Hall.  YHC realized the group was larger than expected, made some slight modifications and asked the PAX to bang out 5 merkins before embarking on a slow mosey down Trousdale to the bus loop for some lunges, toy soldiers (aka hop kick warm ups), backpedal and just a regular old mosey back to the parking lot for some WOR.

SSH x20 IC

Imperial Walkers x20 IC

Hillbillies x20 IC

Hop Kicks x10 IC ( I think this is the max reps)

Slow and Low Merks x10 IC

 

Partner up…Partner 1 grab a coupon and everyone circle up in the pavilion.

THANG

PART ONE – TABATA warm-up

20 seconds of high intensity exercise with 10 seconds of rest. 8 total sets.

Broad jumps/Fast Feet for the first 4 sets and Merkins for sets 5-8.

Bagger mistakenly identifies Young the Giant as punk rock…he got his punk on Monday

PART DEUX – HILL WORK

Partner 1 runs down to the holler, touches a sign and runs back up the hill to relieve Partner 2

Partner 2 performs AMRAP of the called exercise

Plank and wait for the 6 – 10 merkins IC between each round.

 

We did Thrusters, sumo squats and full body work (thruster with a curl and skull crusher mixed in)

PART THREE – SPRINTS

Parking lot…1s in front shoulder to shoulder, 2s pole to their partner’s hole

1s 50% to Vegemite’s ride and 100% to the end of the lot

Drop down for merkins while down there, repeat on way back.

Meanwhile, 2s perform various exercises with their coupon.

Flapjack. We did this sequence 3 times total

PART FOUR – BUS LOOP

1s in front, 2s behind – Broad Jump to 1st speed bump, 10 jump squats

Lunge to 2nd speed bump, 20 merkins

Backpedal to 3rd speed bump, 10 jump squats

If you are up for it, run to grab a coupon and return. If not, mosey to parking lot and circle up for some…

MARY

Flutter Kicks x31 IC

Megan Barry’s x10 IC

J-Los x20 IC

Mariah Carey’s x10 IC

One-Armed Mariah Carey’s x2 IC

High plank for 1 minute

Done? Nope…still have 5 more minutes.  Those without a watch were snookered into thinking that was it.

THANG PART 5

Sevens – Merkins / Jump Squats.  Now we’re done.

 COT/BOM

Welcome FNGs Jake Brake (Bill Pickup) and Nick Papagiorgio (Lucas McIntosh). Great to have you out…see you back out again soon.

 NMM

YHC challenged the PAX to think of one personal relationship that they have not been attentive to. The idea is to identify that one relationship and reach out to them TODAY.  I am personally trying to do that at least once a week and encourage you all to do the same.  My boy PSL closed us out in prayer and then it was coffee and donut time thanks to Donuts (for the coffee) and Capslock (for the Donuts). It was a pleasure always.

Until next time,

CCR

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Kid Swings

PAX: Umbrella, Offshore, Olan Mills, Black Widow, Toga (QIC), Ponzi (FNG), Trojan (FNG)

Lucky seven posted for the second test kitchen of our Granny White Park AO (official launch next week!!!).  The gap in the gate is plenty large, and the park has lots to offer.  Here’s how it went down:

Mosey from BMS to main lot of park.  Warmup COP.

Toga’s knee rehab= Use cones for ladder drills lateral x6 and forwards x4.  Hold planks and tables in between sets.

Side squats across one side of parking lot, flapjack and side squats to the playground.

Partner up for 5 pull-ups, 10 merkins (various flavors), and 20 reps of core (varied) – repeato x3.  5 chin-ups, 10 merkins (various flavors), and 20 reps of core (varied) – repeato x3.

Mosey to kid swings (careful not to touch the seats) for 10 rows and 20x abs exercises- repeato x3.

Mosey back to BMS parking lot for ring of fire (Toga and PAX on vocals).

NMM:  Strong work by the PAX today as we tested some new exercises at the AO.  It’s always good to work pull-ups, and there will be more to follow.  Special welcome to Ponzi and Trojan who had the unfortunate pleasure of sitting next to YHC at church yesterday.  Trojan was so excited about his first workout that he eschewed the offer a ride from YHC and beat me to the AO.

Come out for the OFFICIAL LAUNCH NEXT MONDAY, 6/18!!  Olan Mills, Umbrella and Black Widow will be passing around the Q.  The naming of the AO challenge is on.

Stay Classy,

Toga

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Global Running Day at SmokeBoots

6/6/18

PAX: Skid Mark, Bagger Vance, Ludwig Von Oshkosh, Black Lung, Floppy Disk, Edible Arrangements, Too Tall

QIC: Ludwig von Oshkosh

Appropriately, we celebrated Global Running Day at SmokeBoots. We continued to enjoy the low humidity and cooler temperatures this week. Too Tall, with his first intentional SB post, seemed ecstatic to be there. EA said something about “not feeling it” but ended up pushing the pace the whole time. Those damn Texans. Begrudgingly, we got moving at 5:30 and ran the stereotypical 4.4, or 4.45, or 4.5 depending on your tracking device of choice. Our group naturally separated into a few smaller clusters. Conversation was riveting. No special pace goals, but the lead group kept the pace around upper 7:30s. Not too shabby. We circled up at the end for some NoR and BV closed us out.

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We Start at 0530

Temp: Low 60s

Gloom Factor: Nil

QIC: Bagger Vance

PAX: Funyuns, Life Champ, 3rd Person, Pop A Lock, Porcelain, Venom, Sinestro, Night Crawler, Red Skull, Darkseid, Wolverine, Donuts, Toga, Hot N Ready (FNG), Erik Killmonger

WOR:

Long Mosey around the quad with some Side Shuffle L/R and Reverse Mosey thrown in for good measure.  Picked up some 413 PAX and F3 PAX on the way back through.  YHC definitely had his panties in some sort of WAD as the start time was harped on over and over this am.

Circle up for:

Attitude Adjustment Burpees x 10

Attitude Adjustment Burpees x 8

SSH x 30 IC

Squats X 10 IC

Merkins x 30 OYO

Thang:

Evolution I:

Mosey out to the Southeast corner and the big open field fence.  Modified DORA was explained 100 Merkins, 200 Squats, 300 LBCs.  Since YHC was having trouble showing the exact endex of the run, we ran down to the bushes on the opposite end of the field and used that as our StartEx and the Fence as our EndEx.

Modification: P1 starts with exercise, P2 runs to Fence and calls for his Pardsy.  This was intended for P1 and P2 to actually know the name of their Pardsy.  YHC failed miserably and called Sinestro Nightcrawler at first.  So when P2 gets to fence he commences on exercises and calls for P1.  Flapjacking all the way through until all in.  Toga’s team was leading Plank variation as YHC and Funyuns brought up the 6.

Evolution II:

Tennis court work –

P1 Starts with Bear Crawl Kick outs and P2 attempts to catch P1.  Not sure that any P2s caught the P1s. ( It was at this point that YHC noticed some nice Telephone poles for some Log PT for next Q. )

After going lengthwise, we FlapJacked and had the P1s chase the P2s.  Again, no one was caught.

P1 in High Plank, P2 burpee over P1 flapjacking all the way down to the other end.

Mary:

30 Merkins OYO on YHC count to reiterate our starting time.

Flutter Kix X 30 IC

5 Merkins OYO

Ola Dolly x 30 IC

5 Merkins OYO

Time.

NM:

Men, we start at 0530, not 0529 or 0531.  We owe it to ourselves and those we are leading to start and finish at the appointed time.  These young men at 413 need to see us leading the way in this respect.

Nice to have Erik Killmonger out with us today.  I didn’t meet him in week 1.  Also, T Claps to Red Skull for getting Hot N Ready out to work with us.

Porcelain will take the Q next week at 413 and surely have something good n hard for us then.

BH:

Please EH an FNG for tomorrow’s Friendly New Guy Friday.  Q will be modified so that everyone can work themselves into a lather all dependent upon your fitness level.

Spicoli continues to kick Cancer in the nuts, please continue to pray for him.

Lift up El Maestro as he continues to seek answers for his seizures.

Please pray for the men of 413 that they would take this opportunity given to them and use it to their advantage and the advantage of others.

YHC,

BV

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Titan – 06.06.18 – “Operation Neptune”

16 PAX including Willy Lomans from Charlotte, Crotch Rocket and Rice Burner, paid tribute to D-Day at Titan this morning and got a little sand in their cracks.

QIC: Princess Aurora

PAX: Crotch Rocket, Right Said, Bad Boy, Porcelain, Trapper Keeper, Pop-A-Lock, Brother-at-Law, Reveille, Bicentennial Man, T-Cell, Hi-Viz, En Fuego, 3rd Degree, Rice Burner, Third Person

After heavy mumblechatter about how everybody was passing the two spots closest to the gathering of PAX, T-Cell finally comes in hot and nabs the first one to cheers from the group. Third Person would eventually take the second, and it was off we go for a brief tribute to Global Running Day.

THE THANG:

At a medium mosey, PAX ran a modified version of the mile loop counterclockwise and ended at the statue of JT. Circle up for a quick warmup:

  • SSH x 20
  • SnL Squats x 15
  • LBAC F x 15 – 20ct hold – LBAC R x 15

Off we go toward the sand volleyball courts, our beaches of Normandy this morning. PAX were encouraged to remove shoes, a built-in 60 count. Started off with some lateral shuffling to the right around the perimeter of the court. Take another lap leading with the left this time. Split into two lines on either side of the net for a little volleyball jump drill. Two steps to the right, jump block. Repeat down the net and get back in line for another round. RnR going left.

It was time for the main event, but first, a short history lesson. The Normandy invasion (codename: Operation Neptune) consisted of many parts, but perhaps most famous were the beach landings by Allied infantry. The coast was divided into five sectors: Utah, Omaha, Gold, Juno, and Sword. Both Utah and Omaha were the responsibility of American troops, so that would be our inspiration for the day.

In honor of the 74 years since D-Day, PAX performed 74 reps of the following:

  • U-boats
  • Tuck Jumps
  • American Hammers (2ct)
  • Hillbillies (2ct)

After a light mosey around the courts, it was time to land on Omaha.

  • Overhead Squats
  • Merkins
  • American Hammers
  • Hip Slappers
  • Ab Thrusters

With just over a minute left, YHC had to call time and lead us back on a barefoot mosey to the launch point. COT/BOM.

MOLESKINE:

  • Glad to have Crotch Rocket and Rice Burner in from Charlotte. CR shared some great information about F3 Expansion and the cities F3 has recently launched in Phoenix, St. Louis, and Lexington, as well as some planned launches for Detroit, Omaha, and Kansas City. Spread the word if you know people in these places, and reach out to [email protected] if you’re interested in helping out.
  • Working out in the sand is tough, but it’s so much easier with a group like this. From Bad Boy’s sandy crack comments to Brother-at-Law’s story about his grandfather serving in Italy and sharing a birthday with D-Day, the camaraderie makes the hard work that much more enjoyable.

BULLHORN:

  • Friendly Friday this week. Get your SadClowns out.
  • Friday is also the last day to get in on Ironclad. DO IT.
  • 3rd F opportunity supporting Oasis Center at Crievewood Baptist on Saturday, June 23. Hit up Dupree for details.
  • TN Can Ruck on Saturday, July 21. Registration goes live Saturday. Your fee is a ruck full of food and an optional $5 if you want a patch. This will be an open event, so invite anybody you think would enjoy it.
  • Continuing to lift up Spicoli and others both sick and injured.

As always, thanks for letting me lead you.

PA out.

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III Pillars – 06.05.18 – “Coop”

4 PAX gave III Pillars one last test run before next week’s official launch.

QIC: Princess Aurora

PAX: En Fuego, Bad Boy, Third Person

THE THANG:

Set off on a brief mosey toward the main entrance and over toward the tiniest amphitheater I’ve ever seen. Box jumps x 20, next level x 15, next level x 10, next level x 5.

Head back toward the Babe the Blue Track, stopping for 5 Merkins at each speed bump along the way (3). Stop at the hillside entrance for disclaimer and then Crawl Bear x 2 to get that blood pumping. Head inside the gate and over to midfield for COP:

  • SSH x 15
  • LBAC F/R x 15
  • WMH x 15
  • Leg Swings R/L x 15

Mosey to starting line at track and explain a modified version of The Cooper. One lap around the track followed by one circuit of Jump Lunges x 10 (ea), Merkins x 10, Squats x 10. RnR dropping rep count by one each lap. Getting our global running day on one day early! Tacked on some agility drills in the form of lateral shuffles and carioca with sprints.

Skip over to the jungle gym for max pull-ups with good form. Repeat aiming to hit two less than previous rep count. Repeat another time aiming to hit three less than previous rep count. End with max effort with good form.

5MOM

  • Crunchy Frogs x 12
  • Flutter Kicks x 12
  • LBCs x 12
  • Boxcutters x 12

Mosey back to start for COT/BOM

MOLESKINE:

  • Glad to have a track on our side of town to work with. It might not be standard, but it works for me! This will be a fun AO that I hope will bring F3 to more men of Green Hills.
  • Welcome back Bad Boy returning from a lower back tweak. He says he’s due for one a year, so let’s hope that holds true.
  • Excited to see what En Fuego and Foggy Pirate have in store for the PAX at next week’s launch.

BULLHORN:

  • Friendly Friday this week with CCR at Cruel Hall and T-Cell at Bomber. E-H! E-H! E-H!
  • Ironclad is in full swing, but it’s not too late to join in the fun. You have until this Friday to get registered.
  • Continued prayers for our sick and injured brothers and their families.
  • Brentwood AO at Granny White (Working Title: Purple Cow) will be launching on Monday, June 18. Call all your Brentwood peeps.
  • TN Can Ruck on 7/21. Sign-up will be available this weekend. Come ruck for a cause and drink some beer while you’re at it.

PA out.

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The Stronghold – 05.31.18 – “Q Half Full”

13 PAX including one FNG from 4:13 Strong got down with Dora and Four Corners today at The Stronghold. What was supposed to be a co-Q turned into a full Q by YHC after failing to connect with Preacherman on the plan. He’s busy doing the Lord’s work, so all is forgiven.

QIC: Princess Aurora, Preacherman

PAX: Preacherman, Toga, Red Skull, Killmonger (FNG), Sinestro (Wakey Wakey?), Darkseid, Venom, Pop-A-Lock, Wolverine, Porcelain, CAPSLock, Nightcrawler

THE THANG:

0529 and there’s only 3 residents in sight. 0530 and the bus starts rolling to objections and cries of “wait, there’s still guys not out here yet.” Sorry, but we gotta move!

Circle back for the stragglers and head over to basketball court for COP, all exercises IC:

  • SSH x 20
  • SnL Squats x 15
  • Merkins x 10
  • Plank Jacks x 10
  • LBACs F x 15, 20″ hold, R x 15

Mosey back over to the path to explain a modified version of Dora 1-2-3. Instead of the usual rep count, PAX were to do half, so 50, 100, and 150 of Merkins, LBCs, and Squats. Plank for six.

Back to the basketball court to distribute ourselves evenly for a four corners escalator. Alternate Lunge Walk and Bear Crawl between corners, stopping for 5, 10, 15, and 20 Burpees. Reverse plank for six.

Line up for an Indian Run, and get moving. Once everybody has gone, line up again for a Backwards Indian Run, with the “sprinter” running forward on his turn. Wall Sits to wait for six. With everybody back, get back in Wall Sit position for a Nightcrawler quick 20-ct. Quick break and then back down, but this time with heels up and hold for a slow 30-ct by Sinestro.

Aaaaand back to the basketball court for 8MOM led by YHC with help from Darkseid, Nightcrawler, and Wolverine. Flutter Kicks, LBCs, Pretzel Crunches, Merkins, and Parker Peters were in order.

COT/BOM

MOLESKINE:

  • Once again, it was a great experience working out with the men of 4:13 Strong. It was good to see a few of them really pushing themselves hard. Tclaps to Toga for hanging back to motivate the six. We know it wasn’t just because of the knee.
  • Having not been able to reach my co-Q, I was glad to have a few standbys to pull out, and I actually appreciated having to think a little more on my feet. It’s very different from the usual meticulously-planned, themed workouts with acronyms and stories behind everything.
  • Welcome to FNG Killmonger, another guy from the program. Also, for some odd reason, Sinestro motioned to change his name to Wakey Wakey. Hard no.

BULLHORN:

  • Ironclad Challenge officially begins TOMORROW. If you’ve yet to sign up here, do it now. I’ll accept late entries until June 8, though I see absolutely no reason why you shouldn’t have signed up by now if you’re going to do so.
  • Prayers for these 4:13 guys to really make the most of their time in the program and give Red Skull their utmost attention. A true desire to be better men is within them.
  • Prayers for those dealing with cancer and other maladies either themselves or in their families.
  • Stonewall is moving to 0600 start this Saturday, June 2.
  • 3rd F opportunity supporting Oasis Center on June 23 at Crievewood Baptist. See #3rdF on Slack and Dupree for details.
  • Brew Ruck benefitting Second Harvest (and our beer bellies) will roll out from Fat Bottom at noon on 7/21. Be on the lookout for a registration form as well as 2nd F opportunities leading up to the event to support the participating breweries in getting donations. Hit me up with questions.
  • If you haven’t marked 9/15 and 9/22 on your calendar, please do so. The former will be a 4th Anniversary convergence, and the latter is a super special, one-time CSAUP; it’s a long-expected party that I’m really excited about. Free event patch to the first person to guess the theme and message me on Slack.
  • Ruckers considering the Star Course 50-Miler in Cincinnati on 10/5. Check the rucking channel.
  • Tclaps if you’ve made it this far. How about all of these bolded words!?

PA out.

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2018 Convergence Murph (F3 Hard Version)

42 on Franklin and Nashville’s finest showed up this morning to Honor our troops, and be reminded that freedom is not Free.

Conditions: 70 degrees and air is “Alittle full, alot of sap” Sweating just talking to the PAX.

PAX: Princess Aurora, Tortoise, Funyuns (Alram Malfunction), The Jeweler, Blue Mule (Fresh off a Boys night Out), CCR (Fresh Haircut), DaMissionnuts, FTTRA (DJ on IR), Pope (Shirtless), Lump, DillyDilly (Full Weight Vest included), Grease Trap, Floppy D, Hi-Viz, CrawDaddy, 3rd Person, 3rd Degree, Torch, LifeChamp, Dupree, CalfKiller, Dr. Smart, Vegemite, Ludwig, Yard Sale, Hambone, Frogger, Venus, FNG Dorothy, Offshore, Edible arrangements, NumTucks, FNG SexWax, Grisham, HackFace , Shocker, PopaLock, Blago ( Welcome Back), OlanMills, Cinderella, Diesel and YHC.

Warmorama: Who Cares! BBC, SSH and Couple of Burpies. Honestly I couldn’t hear myself talk with the U2 Concert going over from FTTAL’s Sound System.

The Thang: The Murph F3 Style.

Get into 4 groups
Group 1: Run around the Soccer Fields ~ 0.25miles
Group 2: 5 Pullups
Group 3: 10 Hand release Burpies
Group 4: 15 Jump Squats.

Perform (5pullups, 10HRB, 15JS) RnR then do you lap
you need to do 8 laps total and 20 rounds of (5pullups,10HRB, 15JS)

This will equal the 100, 200, 300 with the running distance over 2 miles, which is the Murph.

MC: None to be found, or at least none around me. Sweat pouring everywhere. A random Dude decided to take up a full pullup bar for himself. I hope some one at least tried to Flying EH him. If you follow F3 Nashville on Insta you’ll see him in the background still getting his reps in while we are doing COT.

Moleskin: I did not expect 42 this morning. Thanks for giving me the opportunity to yell at Y’all in organized Chaos . Please reach out to guys you haven’t seen in a while.

Crawfish/3rd Person going away party. More Dets to come.

Dupree on the 3rd F, watch out on slack for info.

Safe travels to all those DR

Prayers for Spicoli. Please DM if any question on his Cancer.

Ironclad Signups still going on. Again Slack is your place to signup.

GoRuck Heavy…………. Another F3 Custom will be put on the Calendar. I will let you know when information comes out. I would encourage us to get as many HCs from Nashville and Franklin. Consider it a way to keep your Man Card up to date.

Sparty on, and SYITG,

Big Bang

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Stonewall – 05.26.18 – “Fresh Flowers and Ether”

QIC: Princess Aurora

The PAX: Foxtrot-Talks-A-Lot, Deep Dish, Just Cheese, Stout (Davidson), Hambone, Blue Mule, Venus, Umbrella, Cowboy

10 PAX blessed Sevier Park with their presence and kicked off the long weekend with a Full-body Fatblaster ™. The air was as thick as our midsections, but we could only reduce one.

THE THANG:

Long mosey with a lap around Sunnyside Mansion before circling up in the gravel lot at the NW entrance. COP:

  • SSH x 15
  • Squats x 15
  • WMH x 16
  • Merkins x 15
  • LBAC F x 15, 20ct, R x 15

Mosey over to the tennis courts for the first half of the main event. Introducing the Daisy Chain: beginning at the net, PAX lateral shuffle to the baseline, jog forward to center service line, shuffle back to the net, jog forward to doubles sideline, shuffle to baseline, cross over to the next court, and repeat pattern on court 2 and then on the other side of the net. Rinse and repeat x 2.

With the PAX thrice familiarized to the route, it was time to introduce the R.O.S.E. 5 reps each of Reverse Burpees, Overhead Squats, SSH, and E2K (ea side). Follow that with one run of the Daisy Chain and plank for six. Repeat two more rounds, adding 5 reps to each exercise each round. Later dubbed McEnroes.

Long mosey over to 440 Greenway and partner up for Dora 1-2-3 with the partner running the loop up and around the rock. All in, and it’s up Gale with two pole-to-pole sprints thrown in because why not?

Head down to the playground for pull-ups. PAX performs reps to about two shy of failure and then tags out with partner. Repeat three more times, aiming to get within at least two reps of the previous round.

Circle up for a crowdsourced 9MOM with lots of focus on hip flexors.  American Hammers made an appearance not just once but twice.

COT/BOM

MOLESKINE:

  • Good to have Stout in from Davidson, NC. Of course he was the one to make a sarcastic comment about the running workout listed on another day of the week. To be fair, we did cover about 2.7 miles.
  • Hambone and Blue Mule weren’t showing the 5 miles they rucked prior to the workout. Strong work out there.
  • Foxtrot regaled a few of us post-COT with a story about the last time he smelled his own fat burning. Something about cycling until the ether of vaporized fat stores emanated from his pores. Apparently I brought this on again, so…compliment taken!

BULLHORN:

  • Continued prayers for Olan Mills, The Jeweler, Spicoli, and Dilly Dilly’s close friend.
  • Ironclad Challenge starts Friday, June 1. Read more about it here. Sign up for it here.
  • Memorial Day Murph at Concord YMCA Monday, May 28. 0600-0700.
  • First Friday lunch is June 1. Check the Twitter and Slack for details.
  • Next Friday, June 8 is our second Friendly Friday. Keep EHing!

PA out.