Category: Uncategorized

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

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.

PAX: Bagger Vance, CAPS LOCK, Umbrella, Black Widow, Offshore, Cinderella, Olan Mills (QIC)

Still adjusting to being able to see everyone’s face at the beginning of the workout.

Dislclamer along with explanation that today is going to be a reproduction of my first ever post where I was quite certain afterwards that I would not make it to work that day.

Get things going with an Indian Run up Maryland Way to Franklin Rd and around the corner to Del Frisco’s parking lot. Friendly narration along the way reliving my inner dialog from that initial post.

Cirlce up for some:

• SSH x10
• Willie Mays Hays x10
• Good Mornings x10
• BAC x10
• Reverse x10

Thang:

Our obstacle: Stairs between garage and Holler and Dash.

Start with 5 merkins and 20 squats. Make your way to the top of the stairs stopping at each break in the steps for 5 merkins. At the top, 5 more merkins and 19 squats. Turn around making your way back down with the same merkin stops along the way. Rinse and repeat down to 1 squat.

For anyone that’s counting, that’s about 210 squats and 405 merkins.

Mosey back to the the parking lot.

Mary:

• Flutter kick x30
• WWI x15
• American Hammer x15
• Good Mornings x10
• Hi-Lo x10 (high plank J-Lo’s)
• High Plank 1 min

Prayers out to Jigsaw and Spicoli.

Gateway (burp) Island Tour

Q:Yosef
PAX: Mr. Roboto, CDL, Schnitzel, Grohl, Scraps

Warm up lap (even though it was pretty warm this morning)
X12 IC SSH
X10 Daisy Pickers
X10 Annie’s
X10 Good mornings

Cash in with ATM (modified to x30 alternating shoulder taps x20 merkins)

Mosey to the new benches, x15 Derkins, x15 squats

Mosey to new building, used the parking lot for Circle Burp and Bulgarian Nutbusters. Also did quick paced step-ups around the parking curb.

Mosey to 3 way intersection for core burn: x25 WWII situps, x50 Scissor kicks, x50 Bicycles

Sprint to next intersection: Circle Burp

Mosey the long straight stretch to the next intersection. Finished last 1/3 as Politicians.

Aiken Legs: x15 burpees, x20 split lunges x30 squats

Mosey back to starting lot.

Finished w/ circle burp, COP with call your favorite ab exercise and reps. Included 6inches, Lolitas (rosalita’s), American Hammers, WWI’s, Bicycles, and crunchy frogs +2 AYG sprints to finish.

BoM, CoT.

Bullhorn: Top Gun is coming next Thursday in honor of its 32nd anniversary (5/16/18). You don’t want to miss it. If you’re interesting in watching it, holler at YHC

12 PAX at Titan 09 May 2018

PAX: Blue Mule on Q, Crawfish, Right Said, Hawkeye, Drone, Brother-In-Law, Third Degree, Princess Aurora, T-Cell, Porcelain, Reveille, Hacker (welcome from Jacksonville)

Nice weather. Sun is up. It’s the start of sweat season rather than gloom season.

Long mosey around the park over to the pavilion.

Warm-o-rama: Squats, good mornings, Willie Mayes Hayes, baby arm circles.

DIDs: Decline pushups, incline pushups, dips. Rep scheme: 3, 6, 9, 12, 3, 6, 9, 12, 3, 30 seconds match on each.

Mosey over to the large Greek pavilion.

11s: In front of the large steps. Burpee box jumps and decline pushups. Start with 10 burpee box jumps and move down from there. Got the PAX all huffin’ and puffin’.

Mosey over to the large parking lot.

Wind sprints – sprint across parking lot, do 10 merkins, sprint back across parking lot, do 10 merkins, rinse and repeat and change merkin count to 8, rinse and repeat and change merkin count to 6.

Mosey over to the parking area for mary.

Mary: Flutterkicks x50, Freddie Mercuries x20, American hammers x20, LBCs x20, mountain climbers x 30.

That’s all she wrote gentlemen. Simple but effective. That was a lot of moseying, sprinting, and merkins.

SYITG

Blue Mule out.