Category: Sir Ellington

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Floppy D, Me and Sir-E…and Dupree

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.

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Reminiscing of the early F3 Nashville days when things were hard

Conditions:  Pleasant, calm, 60 degrees,  a sleeveless KeyLargo type of morning.

MC early: Funyuns reminiscing oh how YHC wears weird cloths / shoes to STH, CalfKiller giving some nice long hugs to Yardsale, FD’s coffee is primed on the back of his truck, but YHC has a feeling that we’ll run into him at the bottom of the ninth.

8 PAX Double in the last 3 minutes, thankfully to make 16ish

PAX: Cowboy, Kathy, Prevac, Yard sale, Unbrella, Karamazov, PSL, Razor, BlackLung, Nightstand, Bagger Vance, Floppy Disk, Calfkiller, Cinderella, Funyuns, CapsLock, Binary and YHC

COP: Short slow lap around church     

37 SSH  IC

37 Burpies  IC ( IC so PSL didn’t have to wait 5 min for YHC )

Bluetooth time: “Mountain Dew”   

Oldie but goodie. PAX perform MTN CLMrs entire song and give Q a Merkin when MTN Dew is said

OK count off into groups of 4 and each group grab a log    

Mosey to the Valley next to the Horse parking lot

THANG: 4 PAX = 4 Exercises rotate through all

#1 Lunge up the hill 

#2 Broadjump up hill

#3 Roll Log up hill 

#4 Crawbear up hill

YHC was surprised how fast the Valley work went so……

Group Log sit ups. each grp of 4 PAX created an “+” and then did a WW2 and passed log to PAX to his right. This didnt last long, YHC takes blame for the mess.

Change of plans. Line up on one side of parking lot and Burpie broad jump to the tower (aprrox 60-80yds)

Back to the start for next group work.

PAX#1 Sprint to Tower and back

PAX#2 Thruster with Log

PAX#3 J-Los

Pax#4 180° jump squats.

rotate through all stations.

RNR

Back to the Valley for an encore.  Crawlbear all together to top, and grab your logs and back to start.

Finale: Bill Withers “Lovely Day”

Low plank and give Bill a Merkin everytime lovey day is said. Oh and hold that last note.

Moleskin/COT: Thanks for “bearing” with me this morning. YHC hates seeing his number increase, but happy to start it off right with some HIMs.

Prayers for Kemps, Vegas, F3 Houston and the other F3 Brothers we have lost this year.

Upcoming:

WarPath Sat 10-7-17 5am start @ pinkerton in Franklin  hit me up and we can talk.

GrowRuck 11-17-17

Reach Out, Lift Up, and know that God is Good all the time.

Sparty On

 

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Biggles

PAX:  FTTAL, Big Stick, Too Tall, Venus, Funyuns, Off Shore (FNG), umbrella, D’Mish, Toga, Binary (Respect), PreVac, Floppy Disk, Dupree, PSL, Chum, Blue Mule, Walter White, CAPSLOCK

QIC:  BV

72 and humid this am for the 19 that made the decision yesterday to get better today.

Took @unt Bea’s Capri lap and sprinkled some Politician in at the end.

WOR:

  • All IC X 13
  • SSH
  • WMH
  • SNL SQUATS
  • BAC F
  • SEAL CLAPS
  • BAC R

High Plank for a quick read:

From A Warriors Faith:

Though blinded, the irrepressible Job recovered from his wounds and began facing a new set of obstacles with his characteristic humor and resolve. He married the girl of his dreams, hunted elk, climbed Mt. Rainier, graduated college with honors, influenced countless people around him, and was looking forward to being a father—before his life was tragically cut short by a hospital medical error.

Count off 1s &2s and partner up.

Biggles

  • 20 Burpee’s x 3 rounds (60 total)
  • 15 Pull up’s x 3 rounds (45)
  • 60 Single Count Alternating Leg, Lunge Jumps x 3 rounds (180)
  • 25 push up’s x 3 rounds (75 total reps)
  • 1,000 m row or 1,000 m run x 3 rounds (3,000 meters total)

All Work set done with eyes closed.

P1 leads P2 with eyes closed out on run to designated flag and flap jack back to playground to begin next Work set.

Plank for 6 then a quick read:

From Biggles’ Obituary

Blinded by a sniper’s bullet in Iraq, Ryan Job retained his characteristic determination and persistence. He climbed Mount Rainier, trained for a triathlon and became a spokesman for an organization that helps wounded veterans transition to civilian life.

Mr. Job’s younger brother, Aaron, served three tours of duty in Iraq with the Marines. The Seattle Times profiled the Job family during Aaron Job’s deployments in 2003 and 2004.

A story on Ryan Job, a former Navy SEAL, reaching the summit of Mount Rainier appeared in July 2008.

The men’s mother, Debbie Job, of Issaquah, said her son had taken on the challenge of blindness with the same strength with which he confronted other challenges in his life.

“He was determined not to be a disabled guy,” his mother said Friday by phone from Arizona.

Ryan Job underwent an eight-hour surgery Monday to rebuild his face. The recovery seemed to be proceeding smoothly, his mother said, though her son reported some discomfort Wednesday night. A nurse checked on him at 3:30 a.m. Thursday. He was found unresponsive at 5 a.m. She said the hospital had not determined the cause of death.

“It wasn’t supposed to happen like this,” said Debbie Job. “It’s a total shock.”

Neighbors of the Job family on the Sammamish Plateau recalled Ryan Job as a strong, physically active young man who had been determined to join the elite Navy special-operations force, despite the grueling training regimen. Mr. Job regularly swam across Beaver Lake a few miles from his home and ran for hours before dawn, said Neil Iovino, a neighbor who watched the Job boys grow up.

“His goal was to be a Navy SEAL and it didn’t matter how hard it was,” Iovino said.

Ryan Job was born in 1981, the eldest of three children. He graduated from Issaquah High School in 1999 and joined the Navy in 2002. Mutual friends in San Diego, where he trained for the SEALS, introduced him to his future wife, Kelly. The couple married in 2007.

Mr. Job was on patrol in Ramadi, Iraq, in 2006 when a sniper’s bullet struck his rifle. Pieces of the shattered weapon tore through his face, destroying one eye and severing the optic nerves of the other.

After his injury, Mr. Job spent time in military hospitals in Maryland, Florida and finally Palo Alto, Calif.

He and Kelly moved to Arizona in 2007 with the help of the Sentinels of Freedom Scholarship Foundation. The California-based organization assists armed-forces veterans severely injured in the line of duty on or after Sept. 11, 2001.

The foundation found a condo for the couple to live in, arranged for furniture and helped Mr. Job enroll in an online college program to complete the business degree he’d begun at the University of Washington.

“He was a great spokesman for the organization,” said Lein, whose father, Howard Lein, founded the Arizona chapter of the Sentinels.

A 2007 story in The Arizona Republic quoted Mr. Job as saying he and his wife wanted to return the generosity others had shown them.

“Once I’m back on my feet, we’d like to help the next group of guys make the same transition.”

Debbie Job said her daughter-in-law is pregnant with the couple’s first child.

Time

NM:

Awesome to be with y’all today and to see all the hard work and teamwork that went into Sir E.

It is always good to remind ourselves that even with adversity we can do work.

It is always good to remind ourselves that during adversity we need men to come alongside and guide us.

Please take my words to heart, find someone to mentor you and find someone to mentor. Go up a generation or two for the mentor, someone that’s been through the shit and gotten out alive. Seek someone younger than you to mentor that may still see things through rose colored glasses or that needs to be pushed and nudged to be made aware of their potential.

Bullhorn:

Lots of good stuff coming up to get involved with:

BV Out

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Praise

PAX: Ludwig, Big stick, DMish, PSL, Venus, Cowboy, Binary, Cathy, FoxTrot, CAPSLOCK, Tidy Cats, Jigsaw, PreVac, Dupree, Bagger Vance, Edible Arrangement, Bluegrass (F3 Birmingham), Funyuns (QIC)

18 PAX DRP’d for a little beatdown offered up by YHC. 14 PAX for the entire experience, 3 joined us halfway, and BV joined us at the end after his run in preparation for the Rock n Country. BigStick, Venus, and Cathy got a little off track but eventually joined us for half of the beatdown.

5:30 AM- mosey up Marchant to grass field between parking lot and stables. Stopped at gate for 5 merkins to allow FoxTrot and Bigstick to catch up. Somehow FT saw us, but BigStick lost us. As previously stated, he did find Venus and Cathy and eventually the rest of the PAX. Disclaimer. Make the most of this day starting with this workout!

COP: GMsx10 IC, WMHsx10 IC, BACs(f&r)x10 IC, APsx 10 IC, Seal clapsx10 IC. Quick and easy right into The Thang.

Happy Jacks (5 4ct SSHs followed by 2 jump squats) X 7

Burp Jacks (see above but sub burpees for JSs) X 7

Up/Downs (run in place, chest to ground and back up on Q’s call) for 1-1 1/2 minutes or so. Everybody is warm. Lets go

Mosey across parking lot down into the valley for Stairway to Seven. Run up hill to parking lot for 1 burpee. Back down, then back up for 2 burpees. Continue until 7 burpees at top. Flutter kicks for the 6.

Mosey back to grass field. (Insert BS, Venus, Cathy) for Happy Jacks x 5, Burp Jacks x 5, Up/Downs for a while.

Mosey to parking lot and line up along curb. Bear crawl to other curb (20-25 yards) for 10 Irking, crawl bear back for 10 derkins. Plank progression for the 6. R&R but sub burpee broad jumps for the bear crawl. Plank progression for the 6.

Mosey back down to the valley. AYG up the hill to the light pole for 7 burpees.

Mosey back to CUMC parking lot (Insert BV).

Happy Jacks x 5, Burp Jacks x 5, Up/Downs for 1 1/2 minutes.

Mary: FKs x 20 IC, 10 V-Ups OYO, 10 Mariah Carys right ankle left leg, 10 left ankle right leg. DONE!

COT/BOM

YHC read Psalm 103 after being very moved by GreaseTrap’s reading of it at Job’s memorial service. Knowing the agony of losing a son, David was able to write this psalm of praise and knowing the agony of losing a son, GT was able to passionately and beautifully pronounce this psalm of praise. Powerful!

Continue to lift up GT, Katie and their family.

I love you guys and love F3!

Funyuns

 

 

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Iditarod 1yr F3 Anniversary Q

QIC: Iditarod

PAX: Scraps, Schnitizel, Yosef, Aristotle, NPR, Black Lung, Mr. Roboto, G-String, Wood Shed, CDL, Sea Gull

A dirty dozen gathered this AM to celebrate 1 Year anniversary of YHC’s first post.  We paid homage to Polaroid from F3 Raleigh.

APB: Where’s Papa Juan, Long Relief, Godfather, Nadal, Ace, Alfonso, Anchor, Air Wolf, Wall Street, Big Worm and Pharoah.  I’m sure I forgot some.  A couple I know where you are.

WOR

Obligatory 2 Laps around the courthouse

GMs x 12 IC

WMH + BAC x 10 IC

WMH + BAC-Reverse x 10 IC

Imperial Walkers x 12 IC

Mountain Climbers x 10 IC

COP for Musical tribute to Polaroid who is planning a return trip to the Boro in November-To Wyclef Jean’s-Gone till November-Squats during verses-During the Chorus  Merkins for every November sang by Mr. Jean himself

YHC asked the PAX to Partner up

P-Patty Cake Merkins-Partners start in opposite directions around the courthouse Evrey time they meet 10-Patty cake merkins.  Merkin and when in high plank position exchange high five- 4 Sets of 10. Mosey to future site of Green House Ministries.

O-Ollie Norths-Fireman’s carry partner length of future site.

L-Lt Dan’s the entire length of the current Greenhouse Ministries Parking lot.

A-Awesome-A reprise of the Everything is Awesome Burpee challenge-Overhead arm claps and one Burpee for every Awesome sang.  Everything is Awesome-Tegan and Sara from the Lego  Movie.

R-Randorama-20 Monkey humpers IC, 20 Dips OYO, 20 Irkins OYO, 20  Bulgarian Splits Sqauats IC

O-One legged Burpees-6 One legged Burpees-(YHC started to notice the  time dwindling fast here.)

I-Indian Bear Crawl-Pax formed line head to to in plank position from the 6 Pax Bear crawls to front until all have participated.

D-Drying Cockroaches-10 OYO

Mosey Back to the Square

COT

YHC Shared extreme gratitude for relationship with Polaroid when he was in the Boro acknowledging that even though Polaroid sought YHC as a Elder/Mentor YHC gained just as much from the relationship.  Prayed for Polaroid prayed for Pax to develop relationships where the y could give away what they know and help other men.

 

Bullhorn-Hit up Air Wolf if you want to help with oil changes at the Greenhouse Ministries on Saturday.  He needs to know something by Thursday I believe.

 

NMM
I can’t describe enough what F3 has meant to me and why I want to see it grow in the Boro.  Over the past year I have seen men ask for prayer for their marriages, families, sick loved ones.  I have been picked up when I was struggling early on by fellow PAX like Blue Mule.  I have been challenged to lead by the likes of Funyuns, Bagger, and CCR.  So many more of the F3 Nashville crew especially in the Shire have challenged and pushed me in some way and desire to see that happen in the Boro and to see it affect other men.  Not to mention my Dr. the last time I had a check up asked what are you doing differently because he noticed improvement in overall health that he wasn’t sure I’d ever achieve because of genetics.  Keep challenging each other Physically, Mentally, Spiritually. Always be head locking. ISI

Thankful for the PAX and thankful to lead,

Iditarod

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It’s Not About You

Why do we post Back Blasts?
As my dad would have said to me when I was a kid, “Because I told you to!” Obviously, that didn’t work for me then and it doesn’t work for us now as GAM, grown ass men.
I have been thinking a lot lately about the importance of the Back Blast coming off the Memphis launch, a host of new and reworked AOs and a great Nantaan call recently.
As I understand them, the Back Blast is the following:
  • A recap of the workout
  • A place to recognize those who posted
  • A way to track numbers and growth
  • A way to commemorate a break through
  • A way to commemorate someone splashing merlot for posterity
  • A way to make announcements
  • A way to document new and different exicon from the PAX
  • You’re a leader and part of Qing a workout is writing the BB
I’m sure there’s more on that from DREDD & OBT in Freed to Lead but I can’t get my hands on it right now.
All the above is great and I wholeheartedly agree with #1-8 and with the Nantaan of the Nation and the Great Weasel Shaker at WWHQ in their excellently penned Freed to Lead (which I still can’t find). But to me, the real reason we post the BB I realized today when I got a text from country code +44. At first glance I thought it was spam. Upon further inspection, it was from the one and only Scribe of F3Nashville Faulkner. So, without blabbing on, here’s what he wrote (I edited the very end)
“Been doing three F3 workouts a week by following the backblasts. Off days I run 4 miles. Miss the camaraderie and spiritual support. Tell everyone I said hey. Praying for those mentioned in backblasts, particularly the Kemps. Glad to see how F3 is growing … In this pic, I just finished Edible Arrangement’s latest Qed workout. The park I work out in mainly behind me. Hope you’re well.”


The title of this post is from the people at GoRuck.  I was constantly reminded of this over the past weekend in the 9-11 Memorial Ruck.  Ultimately, the BB isn’t about us being too busy, too lazy or too indifferent because it’s not about us and how we feel about posting the BB…it’s what someone else gets out of it.
So if not for #1-8 and for F2L, do it for the Faulkner’s, the Rooms2Go and others that find themselves DR for an extended period of time and that miss y’all, that miss F3Nashville and miss the 15 Burpess every minute for 10 minutes from that jerk Funyuns!
YHC,
BV
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Welcome to Love Hill

QIC: Toga

Pax: Bagger Vance, Floppy Disk, Funyuns, Foxtrot, Tortoise, Grease Trap, Cowboy, Venus, Vegemite, Toga.., and at least 13 others

23 strong posted for a perfect morning at Sir Ellington’s.  Here’s how it went down:

Mosey up the hill to the central parking lot.  COP: SSH, Don Quixote, Imperial Walkers, hillbillies, merkins, scorpion stretch #crowdpleaser

Mosey to the foot of the hill at the Hogan Rd entrance and begin Love Hill= partner 1 runs up the hill to the Moss Building and returns to partner 2.  In the mean time, partner 2 executes lunges up the hill, and the team keeps his progress.  Switch roles then switch to broad jump burpees for round 2 and bear crawls for round 3.

All in for merkins and abs: flutter kicks, close grip merkins, leg raises, archer merkins right, archer merkins left, scissor me Xerxes, wide grip merkins.., maybe something else.

Return to the bottom of the hill for.., you guessed it, Love Hill 2.0.  Same format with reverse lunges, crab walk and bear crawl.

Mosey back to the flag for ~3 minutes of SheHateMe= 10 2-count lunges, 10 burpees and 10 merkins, rinse and repeat till time expires.

NMM:  YHC figured it was time to dust off the Q shoes and give it a try here in Nashvegas.  Sir Ellington certainly gives you a lot of options, and the hill circuit is a long time favorite.  There was some initial discussion of the virtues of the scorpion stretch and the blissful sounds of YHC’s cadence.  We’ll await reports on how that works out in respective bedrooms.

Who was it that heard the call of nature during Love Hill round 2?  He may be the smartest member of the PAX out there.

Thanks to all of you for providing an F3 community in our family’s new home!

Prayers for those in need of healing, those coming home and the people of TX in need of a home.

Stay Classy,

Toga

PS:  YHC’s phone required a complete rebuild this morning and caused me to lose the recording with the names.  Feel free to add them in comments.

 

 

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21 PAX @ Sir Ellington Tuesday 15 August 2017 — Moby, Olivia Newton John, and Justin Bieber

21 PAX @ Sir Ellington Tuesday 15 August 2017. Weather was low 70s but very humid. This is the third Q by YHC during the Week of the Mule

 

The 21 PAX were YHC Blue Mule, DMish, Bagger Vance, Funyuns, Big Stick, Razor, Big Bang, Too Tall, Yard Sale, Calf Killer, El Maestro, Cowboy, Karamazov, CAPSLOCK, Binary, Dr. Smart, FNG (Black Lung), RBON, Prevac, Edible Arrangments, Dupree.

 

SHOCK AND AWE: One starjump, two burpees, three starjumps, four burpees, five starjumps, six burpees, seven starjumps, eight burpees, nine starjumps, 10 burpees. Total is 30 burpees and 25 starjumps to get things rolling.

 

Mosey to top of hill.

 

WARM-O-RAMA: Squats, willie mayes hayes, baby arm circles forwards and backwards.

 

40 count 4 count flutter kicks.

 

MOBY FLOWERS PUSHUP CHALLENGE: Put on the song “Flowers” by Moby. Each time the lyrics say “up” go to top of a pushup, each time the lyrics say “down” go to the bottom of a pushup. This is a tough challenge – TClaps to all PAX who completed all pushups without having to rest.

 

Mosey to building other side of the loop.

 

OLIVIA NEWTON JOHN AND STAR JUMPS: Put on the song “Physical” by Olivia Newton John. During the song all PAX perform flutterkicks or Jane Fondas or hello Dollys to the beat. Whenever Olivia sings “physical” or “animal” all PAX perform a starjump. Sounds simple but it is not – popping up off of your butt to do those starjumps gets you winded.

 

Mosey down the gravel path past the beefarm to the wooden fence.

 

JUSTIN BIEBER “BABY” MERKIN CHALLENGE: Put on the song “Baby” by Justin Bieber. During the song all PAX perform plankjacks to the beat. Whenever Justin sings “baby” perform a pushup. That’s a lot of pushups.

 

Mosey along the gravel path back to the starting point

 

SPRINTS: Good old fashioned sprints across the church parking lot. Sprint from one side, after a quick rest sprint back to the other side, rinse and repeat several times.

 

MARY: Flutterkicks, WW2 situps, and planks for five minutes to round out the time.

 

It was a pleasure leading you gentlemen and I’ll see you in the gloom.

 

Blue Mule Out

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Glad He’s Leaving Early

QIC: PreVac (VQ)

PAX: Binary, Funyuns, Calf Killer, Grease Trap, Too Tall, Yard Sale, Spring Break on Ricky lake, Chum, edible arrangement, big stick, CAPSLOCK, Tidy Cats, foxtrot talks a lot, TOGA, Cowboy, Vegemite, Venus, El Maestro, PreVac (VQ), Bagger Vance

Bitterly cold as the 21 red pillers this a.m.

Quick Mosey around upper lot and back

Side straddle hop, Willie Mays Hayes, good mornings

 

THANG:

25 Merkens every three minutes while running in between sets

South on Marchant up towards the Ag Center for the first set of Merkins in Ag Center parking lot…

Second set of Merkins around the loop towards Ellington mansion…

Third set of Merkins halfway up the hill loop

Mosey down the grass hill towards the Lilly pond

partner up in ones and twos…

PAX 1 AYG to top of Hill while PAX 2 waits flapjack 3X

PAX 1 politician up the hill I’ll PAX two waits flapjack 3X…

PAX one wheelbarrow uphill with PAX 2 flapjacks 3X…

PreVac out

BV takes over
Mosey back to parking lot for Duckwalk in the first two stalls then crawl bear the next six… Mosey around to the brick wall in the middle of the parking lot and grab some off for the six…

Head down to Playground for partner pull ups and squats 50 X each team

Stay with your partner in the stalls for sevens of Burpee’s and plank jacks… PAX one begins Burpee’s while PAX 2 hold people’s chair…

Three MOM:

Laney Lou X 13 IC
Superman x13 IC
Beast left leg x13 ic
Beast right leg 13 XIC
Plank progression one minute

Time

NM:
great group of guys out again this morning. Awesome to have PreVac take the reins on his VQ. It was a run smoker for sure but we did get some upper body in as well. Chum & SBORL heading up a strong contingent of Hates.

BH:
>Continue to keep the Wallace and Kemp families in your prayers.
>>FRA AO on Thur am
>>>JT MOORE AO BEGINS 14 AUGUST
>>>>Memphis launch on 19 August
>>>>>Give2Give http://f3nation.com/2017/07/29/give2give-august-1-31-2017/

BV for PreVac Out