F3 is Fitness, Fellowship, and Faith
75 degrees and 1,000% humidity greeted the 6 PAX who posted for a 4.4 mile run this morning. Ideal conditions for endurance.
PAX: Floppy Disk, Edible Arrangements, Skid Mark, Too Tall, Donuts/D’Mish, Ludwig
Pace was roughly 7:40 a mile, but it felt like 7:15 in the heat and humidity.
Good work by all.
PAX: Funyuns, Skid Mark, Trojan, Canary, A-Fib, Offshore, Black Widow, Umbrella, Olan Mills
9 post for a muggy 72° start for the official launch of the Purple Cow.
Drop for a quick 5 burpees before we mosey over to the park.
Circle up in the middle of the soccer field for disclaimer and getting the party started.
Q: Olan
Q: Umbrella
11’s – Single leg squats each leg + Burpees running the length of the soccer field. My guesstimate is that field is a long’ish 75yds… enough to hurt.
Q: Black Widow
Mosey to picnic tables for dips, arkins, Derkins (20/15/10) rinse and repeat
Mosey to basketball court for some 4 corners bear crawling the length and crawl bearing the width with merkins x10 at each corner.
Q: Offshore
Mosey to swings for swirkins x10 & rows x10 rinse and repeat, rinse and repeat.
Mosey to monkey bars for a few sets of pull-ups x5.
Q: Olan
Mosey back to the parking lot incorporating some side shuffle and backpedaling.
Flutter kick for the six. Wrapped up with some Alabama Prom Dates, J-Lo’s, WWI’s, High plank with some alternating arms and finally some Good Mornings.
Great launch guys. Looking to get some more b’wood dudes out there.
Brentwood Baptist has an upcoming adoption picnic if anyone is interested.
PAX: Reveille, Afib, Skid Mark, Black Lung, Edible Arrangements, Too Tall, Frogger, Donuts/D’Mish, Dilly Dilly, Ludwig (Q)
A record 10 PAX (at least a record since I started posting two years ago) posted at smokeboots this morning for a nice muggy run through the shire. Apparently Reveille was unaware this was a running only workout. No matter.
During the first mile Donuts shared a great story about pranking his future sister-in-law at her bachelorette party. After the big hill 4 PAX continued on the 4.4 mile route, and the other 6 ventured off onto the 3.1 mile route.
We all eventually ended up back at CHE for COT/BOM.
Good work by all.
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
QIC: Iditarod
PAX: Papa Juan, Noble Virus, Scraps, Aristotle, Yosef, Mr. Roboto, Ace, Grohl
In celebration of 1 year of F3 in the Boro YHC put the bat signal out to see how many PAX we could muster. PAX started with a lap around the courthouse and some goading from either and inebriated lady or a tweaking woman. Noble Virus was no better at distinguishing the difference than YHC. Another lap of politicians in which said woman thought she could keep up if we continued running backwards. Some mumble chatter began to ensure about relocating to another part of the AO. But the Pax wax not to be thwarted this AM.
WOR:
GMs, WMH, Daisy Pickers, BACFandR, SSH
The Thang:
Cooper-Start with 10 of each-Burpees, Merkins, Squats then a lap around courthouse. Repeat with descending reps until a 1 count.- We sufficiently ran off the drunk/tweakers by the time we got good into this. All pax finshed by 23 minutes-Much shorter than the 1 time we tried it.
Yosef led the overachieving PAX in MARY until the 6 arrived.
Then Mosey to new courthouse for a these/those merkin pyramid of sorts. Cobains for YHCs vagueness in exercise description.
Brief plank session and YHC solicited testimonial/oprah bombs from PAX.
Mosey back to Courthouse
COT
Happy 1 YR F3 Murfreesboro,
Iditarod Out.
06/04/2018- Weather conditions: cool and clear.
PAX: Offshore, Black Widow, Toga, Olan Mills, Umbrella, Funyuns (QIC)
6 PAX DRP’d for the soft launch of new AO at Granny White Park. YHC will name it Purple Cow (old name for Granny White Market) for now, but it is still up for vote.
5:30 AM- Mosey from parking lot behind BMS down Granny White Pike through the gate (which is intentionally left cracked for runners per maintanence guy at the park) to parking lot for COP.
COP: SSHsx15 IC, BACsx15 IC, SCsx15 IC, GMsx10 IC, Scorpion stretchx10 IC, Supermansx10 IC, Tempo merkinsx10 IC, ASTsx20 IC, Merkinsx10 OYO, Squatsx10 IC
The Thang:
Mosey to soccer field for 4 corners: C1: 10 burpees, C2: 10 burpees, 20 jump tucks, C3 10 burpees, 20 jump tucks, 30 CDDs, C4: 10 burpees, 20 jump tucks, 30 CDDS, 40 ASTs. Running was mode of transportation between corners.
Mosey to playground swings for 3 sets of 10 swerkins, 10 inverted swing rows.
Mosey to B-ball court for suicides every minute for 5 minutes.
Mosey to picnic tables for 3 sets of 10 irkens, 20 dips. Stay at tables for 10 burpee box/bench jumps.
Mosey to west side of creek. 10 turkish get-ups, back pedal up hill to volleyball court, run back down. R&R with 5 turkish get-ups.
Mosey back up GWP to BMS for Mary.
Mary: 10 WW1s, 10 butterfly sit-ups, 10 WW2s, 2nd and 3rd Alabama Prom dates x 10 IC, FKs x 20 IC, Laney Lou for 1 minute.
COT/BOM
NM: Great start to this AO. Official launch is 6/18. Excited about the possibilities here and hopefully spread the F3 love in Brentwood. EH, EH, EH! Ironclad is up and running. Not too late to start.
Prayers for Spicoli, El Maestro, Ludwig’s sister, Offshore’s family (aunt passed away)
Until next time in the gloom,
Funyuns out!
QIC: Yosef
Pax: Grohl, Nobel Virus, Iditarod, Mr. Roboto, Aristotle, Papa Juan
WoR: Warm up lap x2. Some politicians and side shuffles mixed in
Good mornings, Daisy Pickers, Paciao’s IC x10
The Thang: YHC wanted to do something to prove that despite being the last of the 80’s babies, he isn’t a Millennial.
The (anti) Millennial:
Completed as a team, pax did 100 reps each of a called exercise, then ran a 100m lap around the courthouse. There were 10 cycles, which got us to the number. Teamwork mattered: The first nine cycles ended when the FIRST person got to 100, which kept the pax together. The last cycle was done together and roating the Q through the 100 burpees. The cycles: 1) SSH; 2) Lunges; 3) Merkins; 4) LBCs; 5) Mtn. Climbers; 6) Flutters; 7) Arm Raises; 8) Squats; 9) Bicycles 10) Burpees
Due to time limitations, we came 50 burpees short of the goal, to be completed Thurs AM.
BoM, CoT
Backblast for 5/30/18 Titan
It was a rainy morning at Centennial Park but 8 pax braved the moisture: Porcelain, Brother at Law, Crawfish, CCR, Bicentennial Man, T-cell, Trapper Keeper, and yours truly.
Warm up mosey around the path to the band shell but it was occupado so over to the Parthenon for some cover. SSH, GM, LBAC, and seal claps.
Parking lot 11s. Merkins and jump squats.
The thang: DORA 1-2-3. 100 Merkins, 200 LBCs, 300 squats while partner takes a lap around the path by the lake. A plump of ducks (look it up) and a gaggle of geese were on hand with encouragement quacks. Had to cut the squats short.
Mary: Freddy Mercuries, flutter kicks, box cutters, and LBCs to wrap it up.
Announcements: sign up for Ironclad Challenge. Come to lunch at 11:30 at Cookery this Friday.
Coffeteria at Three Brothers
-Right Said
and then there were five….
pax – funyuns, umbrella, offshore, pop-a-lock, and myself (cinderella)
warm up to work out – the usual shtuff
workout – 10 pull ups things, run half the loop, 20 something with legs, run half the loop, 20 merkins, run half the loop, 30 sit up types, run half the loop
rinse and repeat with different varieties of each workout
mary – planks
prayer – praying for spiccoli, el maestro, ludwig, umbrella’s brother, and offshore’s aunt’s family.