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5 PAX got better this morning at The Cow. 32 degrees and gloom factor was high as we shook off the weekend.

PAX: Toga, Backlash, Boone’s Farm, Black Widow
QIC: Umbrella

Mosey to the parking lot at Granny White Park.
WOR:
20 x SSH
10 x LBAC Forward
10 x Seal Clap
10 x Shoulder Press
10 x LBAC Reverse
10 x Good Morning
10 x WMH
10 x Cotton Pickers
10 x Tempo Merkins
10 x Tempo Squats

Thang:

Santa’s Ladder:
PAX Run 50 yard to building perform ladder down of below exercises. Each time you are perform that ladder number – “sprint” to starting point and back. Resume next rung on ladder. Ladder was as follows:
10 x Burpees
9 x Burpees
8 x Burpees
7 x Burpees
6 x Burpees
5 x Worst Merkin
4 x Worst Merkin
3 x Worst Merkin
2 x Worst Merkin
1 x Worst Merkin

RNR with descending ladder of:
Mountain Climber Merkins
Burpees

PAX mosey over to parking lot for parking lot suicide sprint as follows:
Sprint to first parallel parking line – 5 x squats – reverse mosey to start.
Sprint to next parallel parking line – 10 x squats – reverse mosey back.
PAX continued across parking lot increasing squats by 5 x each time and maxed out at 25. Always reverse mosey back.

Indian Run from Granny White Park back to BMS for quick Mary:

20 count Flutter Kick
20 count American Hammer
10 count Alabama Prom Date

Massive fail by the group to bring their YES gifts resulting in 18 burpee penalty. Toga only one to bring gift but still endured burpees with group.

Mumble chatter was high this am as PAX were not happy about RNR of Santa’s Ladder, but great effort put out by all.

COT with a brief recap of Dan Klein’s My 3:59 talk from Friday’s Leadership Lunch.

It was an honor to lead you men.

Umbrella

Temp: 33
Gloom Factor: High

PAX: T Cell, Venus, Preacher Man, Bagger Vance
QIC: BV

400M Mosey
WOR:
ALL IC X 13
SSH
IW
UP BACK OVER
CHAIN BREAKERS
HB
SQUATS

THANG:
Laredo
6 Rounds
24 Squats
24 Merkins
24 Walking Lunges
400M Run

Plank and wait for 6

Cool down 400M

1’ Plank
10 Burpees
10 Man Makers
10 8 CT Body Builders

MARY:

Pistol LBCs
Flutter Kix
Speed Skaters (part of YHCs PT)

Time

NMM:
Small but hearty group for Hero WOD Laredo.
YHC shared the My3:59 concept in COT.
Prayers up as we are 9 days into Advent that we may humbly live and share the Story.

YHC,
Bagger Vance

9 were present for today’s cold and wet squaredance. @Bigstick, @Baggervance, @lifechamp, @hambone, @deepdish, @thejeweler,@pumpkinspice, @carebear, and me.  We began with quick warm up of SSH, BAC, Willymays, Goodmornings, ImpWalkers and Hillbillies, and slow and low Merkins. Mozy around the outedge of park over to the mud filled soccer field. Turned right up the hill towards tennis courts and began. 

The thang:

Derrick Henry scores 4 touchdowns  on Thursday night. His number is 22. And because he’s such a beast of a man, I figured we could really only measure up to half of him. Half of 22 is 11. Get it?!

So, we performed 4 different exercises of 11’s (10 to 1 and 1 to 10)…with some audibles thrown in. 

The first of the 11’s was a 40 yard run beginning with Merkins and ending with Squatjumps. 

Then mozy thru tennis court to b-ball court. Begin 4 line suicide runs for an 11 count. At suicide #6 we ran to half court and back and full court, then proceed to end. 

Quick break with wall sit to hear BV talk about Roger Bannisters sub four minute mile and the teamwork that it required to do so. 

We then counted of into 3 teams of three for the next exercise. Mozied to outside corner of tennis courts. 

Then began the following: one teammate was to run around the tennis courts while other two performed 11 exercises with a team count of 110 reps.

First exercise was merkins, then single leg squats, then LBC’s, then Carolina dry socks, then incline Merks, then dips, then slow and low squats, then fence grabbers, and finished with Burpees. I forgot two of the excerices. 

We mozied over to the covered pavilion and did next 11 with Pull UPS and Leg Lifts whilst on the picnic table. 

Finished with Mary for 2 minutes. 

Freddie Merck’s and Alternating LBC’s. 

Have a great

Weekend!

14 HIM weathered the wet to conquer the Bomber Bear Crawl 1-2-3 and Burpee Ladder home.

QIC: Pumpkin Spice

PAX: Bicentennial Man, Crablegs, Cunning Linguist, Harvey Updike, Hi-Viz, Lunch Lady, Porcelain, Princess Aurora, Ride Along, T-cell, Tiny Dancer, Trapper Keeper, Vector

THE THANG:

Quick disclaimer, then a Mosey on the greenway towards the outdoor gym, pausing there for some COP, in cadence of course:

• SSH x 15
• High Knees x 15
• LBAC x 15
• rLBAC x 15
• Air Press x 15
• Side Straddle Squat x 15

A quick additional mosey around and back to the outdoor gym, then the fun began. The PAX partnered up for the Bear Crawl 1-2-3 (see attached map). One started the team count of the following exercises:

100 Merkins

200 LBCs

300 Squats

The other partner started bear crawling to the adjacent parking lot. Once they arrived at the lot, they gave an AYG around the sign in the middle of the lot and then back to tap their partner out to swap roles. The fun continued until the 1-2-3 exercises were complete. Alternating 30-second elbow planks and tree huggers were aplenty until the six arrived.

We’re just going to mosey back to the cars, right? No, sir. We made back eventually — but we took the burpee ladder home.

• Mosey for a bit
• Stop and do 10 burpees
• Bernie for a bit
• Stop and do 9 burpees
• Side travel hop facing right for a bit
• Stop and do 8 burpees
• Side travel hop facing left for a bit
• Stop and do 7 burpees
• Little baby arm travels for a bit
• Stop and do 6 burpees
• Reverse little baby arm travels for a bit
• Stop and do 5 burpees
• Broad jump for a bit
• Stop and do 4 burpees
• High knees for a bit
• Stop and do 3 burpees
• High skips for a bit
• Stop and do 2 burpees
• Mosey for a bit
• Stop and do one final burpee
• AYG back to the shovel flag (~200 meters)

BULLHORN:

• 12/7: Leadership Luncheon.  Richland Country Club at 11:30. Details on Slack. If finances are tight, please don’t let that be the reason you can’t come — T-cell has offered to cover anyone who is in a financial bind — DM him on Slack.
• 12/7: Friendly Friday! Needs a Q too.
• 12/11: Bicentennial will be leading the next round of F3 Libeery – December 11th at Fat Bottom Brewery.  Freed to Lead is the book of choice, but feel free to join even if you haven’t read it.

Strong work gentlemen!

A cool 29 degrees greeted the dozen PAX who made the right decision on a Friday morning.  They unknowingly immersed themselves in a lesson in WISDOM.

QIC – Dupree

PAX – Yard Sale, Dilly Dilly, Offshore, CCR, Dine-n-Dash, PreVac (who did not Prevac), Dmish, and I’m sorry for the others I can’t remember.

Disclaimer given before warm up lap.

THANG

W – Warm o’Rama – 20 SSH, 20 willie Mays, 20 baby arm circles, 20 reverse baby arm circles, 20 low and slow squats, 10 low and slow merkins

I – Indian Run (or Indigenous People’s run if you are from Oklahoma) down to Rochelle, right on Blackman, to CBC parking lot

S- Squats (as part of elevens on the bottom of hill)

D – Derkins (as part of elevens at the top of the hill, using the hill as decline)

O – On the minute . . . wait for it . . . .

M – Merkins – lots of these for one minute at a time – merkins, irkins, diamond merkins, atomic merkins, merkins, irkins, mountain merkins, and finally more merkins

Chests and arms are totally beat now.

MARY

WW2’s – 20 on your own

Flutter kicks – 30 in cadence

American Hammers – 20 in cadence (Q was done by this point)

Good Mornings

Moleskin:

Q has been doing a deep study of the Proverbs recently for personal growth.  Proverbs 4:5 tells us to get wisdom, though it may cost you all you have.  It made me think about what is the cost of wisdom?  Much of what we at F3 talk about in regards to leadership is what the scriptures refer to as wisdom.  It is costly to be a leader.  It costs time and discipline.  It costs emotional energy.  It costs ego, because wisdom and leadership is not about us – it’s all about giving it away.  But the gains outweigh the cost.  The gain of the good life, the gain of healthy marriages, and influence in others lives far outweigh the costs.

It is always an honor to lead and serve.  See you in the gloom

 

Dupree

Conditions:  Very Cold, but plenty of sunshine to brighten the gloom for 16 HIMS who wanted to get better.

Pre-Party: 3rd Degree, NumbTucks, Soccer Mom, Cheeze Whiz, Little Miss Piggy, and Barney Fievel for one set.

16 PAX came to the Shiny Gloom:  Little Miss Piggy, Pocahantas, Nimbus1500, Cheez Whiz, Tebow, Ragdoll, Altidore, Soccer Mom, Stats, 3^rd Degree, Barney Fievel, TV Guide, NumbTucks, ShowMe, Hush Puppy, Typo+ (QiC)

Disclaimer

Warmup

After a quick mosey to try to get warm, we circled up and did these exercises. Side Straddle Hop (15 reps IC), Arm Circles (12 count front; 12 count back, IC); Huggers OYO

Stretch Progression:

Touch your toes:  Walk your hands out so you are in pike position. Stretch your Calves.  Pull Right leg up so your foot is under your knee.  Lean in and stretch hip flexor.  Drop Left knee down to stretch groin.  Lean in to it.  Straighten right leg to stretch hamstring.  Point right foot up.  *Repeat for Left Leg.*

Recover

The Stuff

At this point, the MumbleChatter was excessive and Q needed to work it out of the PAX.

Belching

We started with Belching, one of a man’s favorite things to do.

PAX starts flat on the ground.

Q says GO and everyone hops up similar to recovering from a Burpee.

• Run to first cone, then dive back down. à Complete: 20 American Hammers, 10 Merkins
• Run to second cone, then dive back down. à Complete: 30 LBC, 20 Plank Jacks
• Run to third cone, then dive back down. à Complete: 20 Leg Raises, 20 Shoulder Taps
• Run to fourth cone, then dive back down. à Complete: 20 WW1, 10 Diamond Merkins
• Run to fifth cone, then dive back down. à Complete: 20 Side Plank Hip Raises (20 each side)
• Planked and waited for 6 between each set.

For kicks and in hopes the mumblechatter would get to a normal level, sprint to start and back.  Mission Accomplished.  Too tired to mumble.

Repeat all again heading back to start.

Blimps

Next we rode in Blimps all the way down ( I know we didn’t do them in Blimp order)

Start with a set of exercises.  Run up 3 cones.  Repeat exercises.  Politician back one cone, run up 2 cones.  Repeat exercises.  Politician back one cone, run up 2 cones.  Repeat exercises.  Recover.

5 burpees, 10 lunge each leg, 10 merkins, 15 plank jacks, 20 imperial walker, 30 squats

BlackJack

At this point, the MumbleChatter picked back up, so Q decided to play some BlackJack.  Started where we left off from blimps.  Perform 1 Merkin – run down 3 cones – perform 20 LBCs. Run back and do 2 Merkins. Run back for 19 LBCs.  We were limited on time, so only made it ¾ of the way through the progression.  Great work guys!

6 MoM

6 Leg Raises – IC – Q decided to do 10 because he felt good and we needed more core.  PAX loved his counting issues.

6 Alternating Leg Raises – Q messed up and called them scissors and was corrected by the PAX during exercise.  We did 10 of these.

6 Scissors – IC – Since we didn’t do scissors, we had to do them.  Stuck with the theme of 10.

 

Ran out of time.  Circles up, count-o-rama, Name-o-rama.  No new FNGs today.  Finished with this prayer.

 

Lord, I pray that we be given the gift of joy. Let the spirit of joy rise up in our hearts this day. Help us to understand that true happiness and joy are found only in You. Whenever we are overtaken be negative emotions, surround us with Your love.  Teach us to say, Psalm 118:24 – this is the day that the Lord has made, I will rejoice and be glad in it.  Deliver us from despair, depression, loneliness, discouragement, anger or rejection.  May these negative attitudes have no place in our lives. Instead, let us rest in the fullness of joy that is found only in Your presence.

Q is humbled that you let him lead you from time to time.  This is an amazing group of guys.

 

TYPO+

9 PAX including half a mobile Bagger Vance got better this morning in the sub-freezing weather for a Racetrack version of smoke boots Q handed out by YHC.

PAX: Soccer Mom, Pope, Tiny Dancer, Boone’s Farm, Yardsale, Backlash, T-Cell, Bagger Vance,

QIC: Umbrella

Quick disclaimer then 10 burpees to get the blood pumping. Mosey around the racetrack to WOR:

SSH x 20
BAC Forward x 10
BAC Reverse x 10
Air Presses x 10
Squats x 10
Merkins x 10
GM’s x 10
WMH x 10

The Thang:

Mosey to building on west side of track for quick instruction of Cooper consisting of:

Run loop of track returning to starting point for:
10 x burpees
10 x squat
10 x merkins
Run a lap
9 x burpees
9 x squat
9 x Merkin
repeat in descending order through 1 x each and finish with lap.

Once all in we lined up on end of infield for sprint work across the field with 5 atomic merkins at other side. RNR x 4

Since we had no breath left in our lungs, time to finish with Burpee Jack Webb w/ Air Presses in ascending order 1 – 10.

Mosey to parking lot for COT.

COT & Announcements:

Bagger Vance upcoming party on 12/1 at 7:00 pm.
12th Man Leadership Luncheon on 12/7 at Richland Country Club 11:30 am

Shared with PAX that I had the opportunity to spend the weekend with my oldest son Will (10 y/o) as it was time to have “The Talk” .  I shared with Will the expectations that God has for him and his life, as well as expectations that his mother and I have for him as a young man and in this particular area. What struck me as we were talking through everything was at the core of our discussion was Discipline. Discipline in our actions, thoughts, and decisions. It was also glaringly obvious to me the hypocrisy that was coming out of my mouth at the time. I was asking my son to exercise the very thing I had been so lax in for some time….Discipline. I have found myself to lack discipline in my workouts, diet, my words at times, and even in my most important relationships (lacking intentionality and focus). I know if I struggle with Discipline at times, I am certainly not alone. At the very least, learn from my poor example of late men, and don’t let the ways of the sluggard creep slowly into your existence. We are called to be better. The challenge for today and the rest of the week was to be disciplined a little more than we were yesterday in our thoughts, words and actions.

It was an honor to lead you men today.

Godspeed,

Umbrella