PAX: CAPSLOCK, Cathy, Razor, Spinal Tap, Tiny House, Bartman (visiting from Knoxville), Frugal, Blue Mule, American Girl, Grease Trap, Dmish, Big Stick, Calf Killa, Cinderella, Preacher Man, Prevac
QIC: Tampa Libra
Quick circle up and then mosey to the field for 90 yards of stretches.
Partner up in groups of 3 with similar strength then mosey to weight room to acquire a barbell, rx of (2) 25 lb plates, jump rope and heavy slam ball. Head to Tampa-theatre.
THANG:
1 person on 5 military presses (95lbs), 1 on Spartans, 1 on jumping split squats. Rinse and repeat until everyone has 15 reps each on the mp’s.
1 person using the bar for ab rollouts, 1 on wall balls, 1 on burpees. 3 rounds.
21’s with an empty bar and partner resistance. That’s 7 curls half way up, 7 curls, half way down, 7 full curls, while another partner pushes on the bar for resistance. 3rd partner on American Hammers with the plate.
Single plate overhead lunge, 20 each leg. 1 partner on the speed rope. 1 alternating 10 dips and 10 push-ups on the stadium steps.
Clean up and head to the field for corezilla. Core suggestions from Frugal, Calf Killer, Blue Mule, Big Stick, Dmish..and no suggestions from Tiny House.
65 and steamy, YHC was on two wheels coming into the lot at Westeros and hit the ground running like Forrest Gump.
Fast mosey down past the port-a-jon up to the school to pick up Willie Loman AKA Foxtrot from Cape Fear and back up to the top of the lot on West End.
Quick Disclaimer for Slaughter Starter
11 Burpees per Minute for 11 Minutes to the stylistic tunes of Punk Rock on Pandora…it’s not commercial free because we all need to know what time the Steve Harvey show comes on the WB!
Finish that up with Max Burps in the 11th Minute (Crowd Pleaser)
Mosey down to the Gaming field for
WOR:
SSH x 11 IC
Mariah Rt x 11 IC
Bridge Hold x 11 IC
Mariah Lt x 11 IC
Superman x 11 IC
Scorpion x 11 IC
Hillbillies er Imperial Walkers x 11 IC
Hillbillies x 11 IC
Main Thang:
11s w Merkins and Jump Squats
Get up the Hill w the Reverse Mosey aka Politician and get back down the hill with Bear Crawl…this is the ode to the Upside Down
As time was getting short, PAX instructed to finish #9 and #10 merkins and #2 and #1 squat jumps consecutively.
Back to the top of the hill for Minor Thang:
Stationary 11s
Reverse Burpees and Reverse Crunches
Time.
NM: Fantastic work this am paying homage to 11 from Stranger Things. Nice to pick up Foxtrot from Cape Fear. He got the Uber or Air BnB as T Cell calls it from the Lowes.
Nice to finally post w my buddy Megatron. Keep up that shoulder PT brother!
Had a fairly good representation of the GR05 Pax in the crowd. Tried to incorporate some team work at the end to help get all PAX pushed through MT 11s.
Bullhorn:
Keeping Foxtrot’s 2.0 in our TAP as she is entering week 4 at Quantico. Thank you for sharing with us.
Keeping the T Cell’s in our TAP as #2 is on the way, stubborn little sucker was supposed to show up on Sat and is still warm and cozy. Please pray for comfort for his M and peace as they go Man to Man on the homefront.
Really grateful for you HIM for pushing me and for allowing me to push you from time to time. Remember what we discussed this AM…”no discipline seems pleasant at the time…” This goes for our time in the Gloom, our time at home and work and our time as The Lord is sanctifying us here on earth.
Please reach out to someone who needs F3 today. There are plenty of HIM waiting to be unleashed, they just need you to help AWAKEN them.
Highly encourage you to come up with your goals for ’18…Personally, Professionally and Financially. How are you going to strengthen your walk with the Lord? How are you going to Pursue your Wife better? How are you going to love your Children better? How are you going to Leverage yourself for others?
Remember be Men of Action not reaction, be Men of Activity not passivity, be Men of Intention not of circumstance.
Bad Boy, Mickey Mouse, Third Person, Crawfish, Porcelain, Hambone, Edible Arrangements , Deep Dish, T Cell, Funyuns, ThreePutt, BV (QIC)
67 and thick
Since today was my three year anniversary YHC decided to start w the ever popular Blind Melon version of “3 is a Magic Number” and we commenced w the Slaughter Starter of Burpees for the entire song +/- 3:16.
And we’re off through the creek bed, up to 12th for bear crawl, crawl Bear, reverse lunge and skipping (AKA recruiting tool) back down around the Stonewall and circle up in lot next to Picnic Area 1.
WOR:
Plank Jax x 7 IC
IW X 7 IC
SSH X 20 IC
GMA X 7 IC
Check in w Bad Boy to see how his sciatica is feeling and mosey to Picnic Area 1 for
Evolution I:
7 Rounds AMRAP Pull Ups
Plank for 6
2 Min LBC
Wall Sir on STONEWALL
PAX chase down 12 to Kirkwood
Superman Plank for 6
PAX chase up service road to Sunnyside then down to playground for
Evolution II:
7 Rounds AMRAP Push Ups
Nail Salon for 6
2 Min V Ups (if you break set, must run up hill to split tree and back until all break)
Applesauce IR around Com ctr up to Tennis Courts for
Evolution III:
7 Rounds AMRAP HSPU
2 Min LBC
2 Min Rev Crunch
Evolution IV:
11s w Dragon Flags and Deep wall facing Squats (another recruiting tool)
Mosey back to Lot for
Mary:
Bringing it full circle, we finish with “3…” and Burpees
Time
NM:
That Slaughter Starter and Finisher w the Burpees was enough for any normal AOs entire Q but not the Big Show, Stonewall.
Thank y’all for all your hard work, for pushing yourselves and for pushing me. I think I lost time for a bit, didn’t hear nearly as much MC as I was expecting.
T Claps to Hambone for leading the Ruck portion of the am today. He had 7 others out for some good livin. I’m glad y’all didn’t have to suffer his awful Kim Jong Un impression. Am I right Edible?
Always a blast getting a behind the scenes in the law world w Deep Dish at Pre.
Wow, three years and man have things changed. Well, some have stayed the same but there is a ton of good that has come from my engagement with F3.
The first and most obvious to people that I haven’t seen in a while is the weight I’ve lost. Depending on the week is going and how burdened my heart is, I’m down 35 pounds. Much of this is due to better fueling but a lot also has to be attributed to the amount, frequency and pushing that comes from an F3 workout. In years past, I had been an early morning Y guy but honestly would never push myself the way I get pushed at F3. In the past, I’d quit w ten seconds left on a timed workout rather than start a new set of AMRAP. All that changed once I started posting w you freaks. Just this morning as we’re bumping out pull-ups I was directly in Funyuns line of vision, you think I’m gonna drop from the rafters before him, uh, HELL NO!
As far as the Fellowship piece, what a ride it’s been getting to experience that aspect. At the Y, I had the same old conversations with the front desk guys, the young kid at Smoothie King and the Fern Waterers. That’s not to forget all those old men that wanted to talk about their golf grip, posture and last round of golf…naked, no shame, ???⚽️⚾️??? just hanging out everywhere.
In the last five to six years, I’ve felt that a Man needs to have a Band of Brothers out there watching his six, making sure he’s not slipping making sure he’s got his hands on the wheel with Jesus, family, friends, vocation and calling. In years past, I’d rely on my pastor, my brother and my old business partner amongst the half dozen or so. In the last three years, I can testify that number has grown by more than I ever expected. Sure, there’s guys on the outer rings of the circle that are there but shoot, they’re as close as some of my inner circle was in years past.
One of the greatest works of God I’ve seen in my lifetime has been the story of sweet Job, Grease Trap, Katie and their precious family. I know this sounds odd and believe me it’s not because of how I understand (which I don’t) how God saw fit to call Job home BUT how they loved US all so well through their pain. I am so truly blessed to call Grease Trap a friend. It has been truly beautiful to see the other F3 HIM love him and his family well through this Valley. While I yearn for more 3rdF in our group, I have been blind and failed to see how God had been brining it to us this whole time through our brother Grease Trap. Isn’t that how God works? He puts it right there in front of us we just have to gain perspective to see it.
Thank you all for getting out there when it’s humid and hot, when it’s cold and dark or when you smell like last night! This F3 thing isn’t about you or me, it’s about that guy at the office, at church or down the street that needs an Emotional Headlock, a group of men that are fighting for him and to start the morning off with three minutes of Burpees!
19 posted for some fun in the gloom. Here’s how it went down:
Mosey around parking loop and down to bottom of the hill. Backwards run up the hill and head to the main lot for warmup COP (yes, we did one this time)= SSH, Imperial Walkers, Hillbillies, various merkins (regular, clerkins, werkins, staggered grip, Chuck Norris)
Check with Big Stick to see if he’s ready to take over.
While in circle, bear crawl to center, 5 merkins, crawl bear back to the outside of the circle, 5 merkins, and repeato x3.
Check with Big Stick to see if he’s ready to take over.
Lineup on parking arrows, run backwards to end of drop-off lanes, 5 merkins, sprint forwards back to starting line and 5 more merkins. Repeato x4 with some random core work between some sets.
Check with Big Stick to see if he’s ready to take over.
Polar Bear down the lot, turn around, inchworm merkins half way and burpee broad jumps the rest of the way.
Indigenous People bear crawl across lot. Everyone planks while the person in back bear crawls to the front. Once everyone completed a rotation we switched to holding table and crab walks.
Check with Big Stick to see if he’s ready to take over, but Big Stick decided to leave.
Mosey back to the center of the lot for 5 minutes of Mary.
NMM: Based on last Friday’s Co Q, YHC decided to do most of the driving. Big Stick appeared extremely prepared, and YHC planned to give Mr Stick the Q for the last ten minutes. This served to shield the PAX from 25 minutes of sprints and explosive merkins as well as to make sure everyone got a full dose of Toga this time (can you really get enough?). Imagine YHC’s surprise to learn that Big Stick had another date that required him to leave before the end.
There were of course the usual festivities at The Hall today. Bagger was disappointed when YHC forgot to do both sides of the staggered merkins, nobody knows how to perform Balls to the Wall, and Ludwig needs some tricep work to maintain crab walk form.
Strong work today, happy birthday Kathy, and welcome to FNG American Girl!
Stay Classy,
Toga
PAX: Bagger Vance, American Girl, Black Lung, Edible Arrangement, Ludwig, Big Stick, Floppy Disk, Swamp Fox, CAPS LOCK, Blue Mule, Toga, Kathy, Yard Sale, PSL, Offshore and four others I’m missing (Big Stick was supposed to take roll call)
9 HIMs posted at Bomber for a taste of some fresh-baked ciabatta.
With four PAX coming off of a 2-mile warmup, the rest of the crew rolled in and we got going.
THE THANG
After a .4 mile mosey of a circular nature, we hit the COP back at the starting point. All exercises IC
SSH x 20
WMH x 20
LBAC x 10 F
Big “Baby” Arm Circles x 10 F
Big “Baby” Arm Circles x 10 R
LBAC x 10 R
Enough playtime. Step over to the path and whip out the timer for some tabata. Each round of tabata was followed by another .4 mile run.
Merkins
Squats
BBS
With some help from Hambone, we broke out the rucks to use as coupons. PAX split into threes. P1 does 10 walking lunges with the ruck overhead while P2 and P3 bear crawl beside him. Rotate through and RnR back to the starting point.
Next up was a 50-yard Farmer’s Walk. Switch sides on the way back. P2 and P3 performed burpees .
Out of time! COT/BOM
MOLESKINE:
Glad to see Bicentennial Man back in the mix, and thanks to Hambone for Qing the warmup trot. Murphy Mile WILL happen
BULLHORN:
GrowRuck training is happening. Check Hambone’s blast for info on times, places, and routines.
Prayers for T-Cell as they’re expecting 2.1 this week. And praises for Grisham as they welcomed 2.2 Friday!
21 redwoods posted for a beautiful morning at the Hall. Here’s how it went down.
Mosey around parking loop with high knees, butt kickers and lunges interspersed. Immediately begin sprints across parking lot with 10 explosive merkins after each sprint. Repeato 30x (probably 10 really but felt like 30).
Grab a partner, grab a coupon and begin 3 minute cycle where P1 executes 10 thrusters, 10 merkins (because we hadn’t already done those.., oh wait) and 10 pull-ups. P2 does WWIs then flapjack. Complete two cycles.
Big Stick mumbled something then disappeared. YHC took Q.
Stay on playground for triple check. Divide into teams of 3. P1 does balls to the wall (B2TW), P2 does 10 swerkins, and P3 does leg raises. Switch when P2 completes swerkins, and each person hits each station 3x.
Mosey to bottom of the hill on the northeast side of the school. Begin The Beast= 6 exercises, 6 reps, 6 stops stopping at ~25, 50, and 75 yards up the hill and then back. Exercises were leg raises, merkins, squats, WWII, and half of a round of burpees before time expired.
NMM: YHC contacted Mr Stick about doing a Co-Q this morning, and there was even a comment about YHC’s portion being heavy on merkins. Not to let that stop him, Big Stick skipped the traditional warmup, disclaimer and chit chat and went right to sprints and explosive merkins. Was this motivated by YHC calling Big Stick second and not first, or was this because BS informed the PAX he had to go play round ball immediately after his portion of the Q? Who can say. Nobody puts Big Stick in a corner!
All jokes aside, the PAX tackled the exploding sprints of doom and confusion around Triple Checks and The Beast with the usual aplomb. Mumble chatter was high with discussions on the various modifications of exploding merkins, the various interpretations of balls to the wall, and where the 25, 50 and 75 lines should be for The Beast. Good times!
PAX: Books a Million, Shug, Big Stick, Bagger Vance, Dmish/Doughnuts, Floppy Disk, Ludwig, Grease Trap, PSL, Cinderella, CAPS LOCK, Toga, Swamp Fox, Offshore, Yard Sale, and a cast of thousands (sorry Big Stick wasn’t there to capture all the names).
Tampa Libra, Bro at Law, Tiny House, SBRL, Funyuns, Traffic Jam, Cinderella, Yard Sale, Preacher Man, D Mish, Frugal MacDugal, Foggy Pirate, BV
QIC: BV
40 and perfect
Double loop up stairs and down HCap ramp
WOR in West End Zone:
All IC X 13
SSH, IW, HB
THANG:
Evolution I
B urpees
O ne Arm Plank Jax
M erkins
B ig Boy Sit Ups
S quats
Start in end zone, each yard line indicates number of reps
10,20,30,40,50,50,40,30,20,10
(Those 50 Burpees in the middle had a large degree of suck)
Evolution II
Lt Dan length of End Zone
AYG on the diagonal to East EZ
Dan Lt length of EZ
AYG on the diagonal to West EZ
FKix, Plank Progression for the 6
Evolution III
Crawl Bear up bleachers side shuffle Plank to steps and Bear Crawl down. Raccoon walk on lowest seats to steps and Crawl Bear up. Side shuffle Plank to steps and crawl Bear down. Superman Plank on low step for 6.
Evolution IV
5s
Balls to the Wall
Donkey Kicks
HSPU
Evolution V
Indian Run
Mary:
Beast R x 10 IC
Beast L x 10 IC
Mariah L x 10 IC
Bridge x 10 IC
Mariah R x 10 IC
Superman x 10 IC
Scorpion x 20 IC
TIME
NM: Light crowd at The Hill this AM but work was dispensed nonetheless. Such a great venue to Q. Check out the sign up sheet for next opportunity.
BH:
GrowRuck 05 still open for sign ups. Call me, Funyuns, Big Bang or Hambone for intel.
Rob Jones Journey Marathon coming up 7 November at Shelby Bottoms. Looks like we will start at 0700, run two nine mile loops and one 8.2M loop.
Spitballing the idea of our own Grow School the first weekend of December. Reach out to Floppy, CCR, D’Mish or myself for intel.
41* and perfect weather to do some Good LIvin…7 fall in and await instruction.
PAX instructed on how to line up…Dress Right
PAX instructed to open Ruck for inspection
Mosey over to Baptist Church for some quick Ruck style bloodflow movement…
Merkins x 10 IC
OH Squat x 10 IC
Zercher Squats x 10 IC
Mosey down to Marchant and Hogan avoiding the Skunk at Juan Valdez’ hooch.
Mosey on to Rogers Walk and up to the Gravel Hill. At this time Cadre/Q/YHC instructed that one PAX to become a casualty. Cinderella was the man for the job. Grease Trap takes hold of the EVAC to the halfway point at which time YHC takes over. T Claps to the PAX who literally pushed me up the hill.
PAX instructed to get back to AO in 17′ which was way too easy to accomplish.
Back at AO:
Ruck overhead hold 1′
Ruck in front of chest ‘1
Ruckish Get Ups x 5 Ea Side
NM:
Nice to lead a strong group of GR5ers this am. Look forward to hitting it up again next Wednesday.
PAX: Offshore, Life Champ, Red Skull Bone, Numbtucks (sp?), Toga, Shug, Black Widow
Lucky 7 posted to take on The Murph at the Racetrack. Here’s how it went down.
Mosey down Maryland Way for a half mile to kick things off. Head back to the pull-up bars at the park. = ~1 mile
Complete 10 rounds of 10 pull-ups, 20 merkins, 30 squats.
Run back down Maryland Way for a half mile and then head back to the flag. Some folks had time for a little Mary when they got back.
COT: YHC took us out
NMM: Ludwig’s version of The Murph last week at Cruel Hall got me thinking about doing something a bit more like the original. The Murph may be the most well known WOD, and you can read more about the amazing act of courage of Lt. Murphy here. Nobody had body armor or a weight vest nor did we come close to Donald Trump Jr’s sub 32 minute PR (only 4 minutes off of the world record no less). It was still fun to get out there and knock this out before sunrise. The PAX cruised through all ten rounds, but the mumble chatter was distinctly light.
PAX
Bagger Vance, Funyuns, Big Bang, Ludwig von Osh Kosh, PSL, Calfkiller, CAPSLOCK, Cinderella, Hambone, Dr. Smartt, Grease Trap, Prevac, Dupree, Too Tall, Edible Arrangement, Foxtrot Talks-A-Lot, Walter White, Brother-At-Law, Spring Break on Ricki Lake, Nightstand, Black Lung, Floppy Disk (Co-Q), CCR (YHC)
It was a clear black morn, a clear white moon (see photo from after). Floppy D and I decided to take the last minute co-Q. Always love trying to fit two beatdowns into 45 min. 23 PAX turned out for the show…CAPSLOCK rolled in hot and hurdled the chain to meet us midway through our mosey up the hill to get the blood flowing. Hambone graced us with his presence along with his ranger panties…so there’s that.
WARM-O-RAMA
SSH x20 IC
Windmills x20 IC
Good Mornings x10 IC
Willie Mays Hayes x10 IC
Baby Arm Circles Forward x15 IC
Slow and Low Merkins x10 IC
Baby Arm Circles Backward x15 IC
Slow and Low Merkins x10 IC
Air Presses x15 IC
Slow and Low Merkins x10 IC
Smoked already. Mosey down to the church playground for…
THE THANG (PART 1)
Hillevens with Atomic Merkins on Bottom and Jump Squats on top. Plank and wait for the 6.
All PAX complete the following OYO:
Pullups x20
Rows x30
Dips x50
Already time to hand the reigns over to CCR…and we were off on a mosey to the bottom of the loop.
THE THANG (PART DEUX) ATOMIC B.O.M.B.S
Start with 15 Atomic Merkins at the bottom, all you got to the top followed by 10 Burpees. WWI and wait for the 6. All in…lets mosey to the parking lot. Since I am sick of using overhead claps for an “O” exercise, I made up something called the Ocho Cinco. 8 Mountain merkins on one side, sprint to middle island, 5 burpees, sprint back to start, 5 Mountain Merkins, sprint to middle island, 8 burpees, sprint back to start. Flutter kix for the six. Circle up for some Mandela Merkins x20, SSH then Mandela Merkins x10. Butterfly situps x10 before we lined back up for a round of Sevens with Jumps Squats and Merkins. This time we only went to the horse trailer. Flutter kix for the six. Flutter kix as a group x20 IC. Everybody up for a nice easy yog back to the point of origin. -30 seconds to spare so we threw in 5 burpees OYO for good measure.
COT/BOM
BULLHORN
Grow Ruckers…we are starting a ruck training session on Wednesdays at 5:30am at Crieve Hall Elementary. It will start and end around the same time as Smoke Boots, but it won’t replace it.
MOLESKINE
I always love a good Co-Q with Floppy D. Glad he was up for the last minute effort. Also love that there was 23 PAX out there this AM. Sir-E is alive and well. Glad to have Big Bang and Hambone make the trek to the Shire this morning. Brother-at-Law also made trek from Easy Nasty. Having SBORL and Night Stand back was the icing on the cake…and Black Lung. Please think hard about ways that we can serve our community as a group. We have a ton of resources and brain cells amongst the PAX and I would love for us to bring those to bear this holiday season. Bring us your ideas. T-Claps to Bagger for making it to his 250th post of the year. You are an animal. Also great to see Calfkiller‘s bare ass in the picture. very nice bare ass.
Until next time, CCR (YHC) on behalf of my better half Floppy D.
