June 26 – Sir E – Honoring Zachary Tellier

PAX:
Dilly Dilly, Spiderbite, Pope, Vegemite, CAPSLOCK, D’mish, Too Tall, Frugal McDougal, Big Stick, Yard Sale, Frogger, Edible, Bagger Vance, A-Fib, Skidmark, Umbrella, CCR, Floppy Disk, PSL, Razor

QIC: Umbrella

WoR:
PAX moseyed to top of hill for:
SSH x 20
Good Morning x 10
WMH x 10
BAC Forward x 10
Shoulder Press x 10
BAC Reverse x 10
Tempo Merkins x 10
Slow & Low Squats x 10

Thang:
10 Burpees
Run loop

10 Burpees
25 Merkins
Run loop

10 Burpees
25 Merkins
50 Lunges
Run Loop

10 Burpees
25 Merkins
50 Lunges
100 LBC’s
Run Loop

10 Burpees
25 Merkins
50 Lunges
100 LBC’s
150 Squats
Run Loop

If finished before the rest of PAX, help those that are struggling finish their last segment.

Mary:
20 – AL Prom Dates
25 – Flutter Kicks
15 – Makhtar N’Diaye
1 minute Lanny Lou

Today we honored Sgt. Zachary D. Tellier, 31, of Charlotte was a combat infantryman with the 4th Squadron, 73rd Cavalry Regiment, 4th Brigade Combat Team, at Fort Bragg. He died Sept. 29, 2007 of wounds sustained while on a ground patrol in Afghanistan.

The previous April, Tellier’s unit was conducting a mounted patrol when one of its vehicles drove over and detonated a bomb, which set the vehicle on fire, according to a statement from the 82nd Airborne.

Tellier pulled two paratroopers out of the vehicle to safety, suffering severe burns to his hands. He was awarded the Bronze Star Medal with valor for his actions.

After he was burned, Tellier jumped up in the turret to return fire, said Sgt. Michael Layton, a member of Tellier’s unit. A lieutenant made Tellier get out of the vehicle because of his injuries, Layton said.

“Zachary Tellier has to be the biggest hero I’ve ever known or heard of, not just because of what he did, but because of his personality,” Layton said. “He came in the Army because he wanted to be around soldiers and serve his country, and he paid the ultimate sacrifice.”

Tellier is survived by his wife, Sara Tellier of Atlanta, Ga.; his father, David W. Tellier of Groton, Mass.; and his mother, Pamela Rodriguez, of Falmouth, Mass.

Thank you for the opportunity to lead you men this morning.

God Bless,

Umbrella

“Warren” at Slamberry

Record 12 Pax showed up for another Slamberry workout. 

PAX: Bagger, Grisham, Dilly Dilly, Tampa, Funyans, Big Bang, Ebola, Numtux, Edible (prevac), Donuts, Rosemary, and Greasetrap QIC. 

Started off with a short mosey and circle up for warmup. Fast paced warmup with lots of squats and shoulders to get everything warm. 

Explain exercises and proper form by Dilly Dilly to make sure no one got hurt. 10 reps of each exercise, low weight to get warm and then load the bars up and start the clock. 

For time: (25 min cap)

2 Rounds of the following:

Run 400m

20 overhead squats 95, 85, or 65 weight

20 push press 95,85, or 65 weight

20 KB swings 70 or 53 weight

Run 400m

16 Wall balls 20lb balls

16 box jumps 24″

16 lunges 80 or 60 sandbag

If you had doubts on how hard this would be, those doubts quickly left. The squats suck!

Last 5 min everyone grabbed 20 or 25lb of weight for the beach body. 

20- V Ups w/weight

20- American hammers w/weight

20- Donut relaxing stretch

20- V Ups w/weight

20- Good Mornings

Great workout boys. If you haven’t experienced a Slamberry workout, what are you waiting for? No need to have weights, we have covered for up to 16 Pax. 

No thanks to Calfkiller making my workout exceptionally hard by showing up on my back porch late last night with two other guys carrying cigars and bourbon. For some reason I didn’t see them post this morning…

Logging In….

Hot and humid but a little bit of rain at beginning to cool us off.  Wolverine of the current 4:13 strong class stepped up to VQ with YHC.

Pax: Wolverine co-vq, Porcelain co-q, red skull, bagger Vance, PA, casual friday(FNG), kingpin aka snoopy(lifo?), reveille, toga, skid mark, pop-a-lock, sinestro, night crawler, venom, killmonger, hot and ready, vegemite, umbrella, donuts, dilly dilly

Warmarama: Wolverine led us off with a swift mosey down and up the stairs then to the softball field.  Disclaimer administered by Porcelain.  Wolverine cycled us through good mornings, merkins, squats, and a final round of good mornings.

The thang: Wolverine took charge in setting up the first exercise by calling for everyone to buddy up.  Set up a Dora variation with partner sprints to the outfield fence and back to the dugout bench where the exercises were 100 merkins, 100 step-ups (both legs = one rep, and 100 sit-ups.

Porcelain picked up a mosey back back to the basketball courts then established a last man up Indian run out and back.  It was a setup for log training.  Broke into a short and tall groups with 4:13 pax in charge.  Demonstrated lift with tall team on the first log aka telephone pole.  The team managed to get up to hip simply enough but struggled with 10 pax to shoulder so YHC called the short team on the log as well and repeated 8 reps of shoulder to overhead as a full workout before carefully crushing but not breaking toes on the down.  Foregoing further pain on the log for safety’s sake.

YHC set up 11’s on the basketball court with 10 burpees on the far end followed by 1 jump squat on the near end and continuing OYO.  Called 11’s short around 2/3’s through to keep time for Mary as I wanted to give more of the 4:13 pax time to lead.

Mary: Around the circle for 20 reps of abs decided on and cadence called by the 4:13 pax.  Wolverine led off with sit-ups.  Peter Parker’s were called by night crawler.  We all were feeling a little fog of war at that point so all was well with Venom finishing it off with squats.

Welcome Ed aka Casual Friday that is helping out our brothers in the evenings with a support group.

A little tailgate coffeeteria was had with PA, toga, red skull, pop-a-lock, venom, Wolverine, skid mark, vegemite, umbrella, and porcelain.

Reveille on Q next week for the last stronghold workout before this class graduates to take on different jobs around town many involving construction.  Come by to give them a great send off.  If you have never been in on a Reveille workout get ready for some pain.

Smokeboots 6/20/18

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.

World Cup Conditioning

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

  • SSH x20
  • Good Mornings x10
  • Willie Mays Hays x10
  • Baby Arm Circle x10
  • Rev Baby Arm Circles x10
  • Merkins x10

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.

Smokeboots 6/13

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.

Back to the Future in The Boro

It’s October 25, 1985, 1:21am at the Twin Pines Mall in Hill Valley, CA. You are Marty McFly.
 
QIC: Aristotle (in his Flux Capacitor t-shirt)
 
PAX: CDL, Yosef, Grohl, Papa Juan, Noble Virus, Aristotle (multiple excused absences for the Churchmen attending SBC in Dallas this week)
 
WOR:
 
Quick lap around Courthouse (or if you prefer, the ‘Clock Tower’)
SSH x 15 IC
WMH w/BAC x 10 IC
Imperial Walkers x 15 IC
Mtn Climbers x 15 IC
Bridge and stretch your core (back and abs)
 
“It’s the Libyans! Run for your life Marty!”
 
Brisk mosey away from the Clock Tower to well-lit City Hall courtyard……travelling back to November 5, 1955 in the process!!!
 
THE THANG:
 
How do we get back to 1985? We need Doc Brown’s elements for what makes time travel possible:
 
1) Flux Capacitor  (Bear-muda Triangle, meeting at a point in the middle)
First bear-lap:
Merkins x10
WW1 x20
Burpee x10
Second bear-lap:
Merkins x20
LBC x55
Burpee x10
(Supposed to do a third lap, but recognizing PAX Bear Crawl fatigue, we modified)
 
2) 1.21 Giga-SQUATS
Partner up, do alternating squats until you add up to 121
Lap around the courtyard
Second round: one partner does 20 LBC, other one holds Treehugger. Do 120 combined LBC, and do the final LBC together for 121
 
Mosey down stairs to bottom of parking deck
 
3) 88 MPH – “When this baby hits 88 MPH, you’re gonna see some serious…..stuff”
Long sprint to the far end of the parking deck (probably around 88 yards of road, but where we’re going we don’t need….roads.)
Catch breath, then SSH x19
Long sprint back to starting position
 
Didn’t quite make 88 MPH, try a different way
 
Circle of MARY: Each PAX picks one ab exercise x15 reps (adds up to 90, which puts us past the required 88 and activates the time circuits to engage the Flux Capacitor and send us back…..TO THE FUTURE!)
CDL: Rosalitas
Grohl: Flutter Kicks
Papa Juan: Scissor Kicks
Yosef: Crunchy Frogs
Noble Virus: Freddie Mercury
Aristotle: WW1
 
AYG sprint to shorter side of parking deck
Slow mosey back to the Clock Tower
Circle of Merkins up to 5, holding plank
Finish with Merkins x10
 
We have returned to October 26, 1985!
 
COT: Sometimes we want to travel back in time to fix or change something, because we messed up or it didn’t go how we wanted it to. God is in control, there is a plan, and if we were to go back in time, we would mess it up even more anyway (even if we had a magic Delorean).
 
TO BE CONTINUED–>

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

1 Year of F3 Murfreesboro

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.

The Purple Cow

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!