F3Greenwood BackBlasts

Pre-Blast Pump and Run 5k – Unleash Your Inner Schwarzenegger!

noreply@blogger.com (Unknown) — Wed, 6 Dec 2023 13:59:00 -0500

Pump and Run 5k – Unleash Your Inner Schwarzenegger!

Date: December 30, 2023

Time: 6:00 am

Location: Manley Garvin, 340 Main St.

Greetings, Pumped-up Pacers!

Are you ready to flex those biceps, tighten those laces, and run like you stole Arnold's protein shake? Get ready for the Pump and Run 5k, a workout extravaganza that will leave you feeling like a muscle-bound gazelle.

Why 5K and not 3 miles you may ask!

Legend has it that back in the days of the Cold War, a group of Russian scientists, fueled by their love for running and a secret passion for skinny runner shorts (AKA Inspector's shorts), hatched a plan to infiltrate the U.S. through the metric system.

Picture it: A clandestine meeting in a dimly lit Moscow basement where Russian masterminds exchanged notes on shorts, sneakers, spandex, and the perfect post-run protein shake recipe. Their diabolical plan? Convince the world to embrace the metric system, making everyone run 5 kilometers instead of 3.1 miles.

Why, you ask? Well, the Russians figured that after exhausting themselves in a 5K, the entire American population would be too winded to resist a friendly invasion. Little did they know, we'd turn their diabolical plan into the most epic workout event on the planet.

So, lace up your shoes, flex those muscles, and join us as we turn their dastardly plot into the most patriotic pump and 5K on this side of the Iron Curtain.

Each Element Explained:

The Bench Press Unveiled: An Anatomy of Power

As you step into the hallowed realm of the bench press, imagine it as a symphony of strength, a carefully choreographed ballet between muscle and might. Let's dissect the orchestration of this powerhouse exercise, starting from the moment the barbell is liberated from its metallic sanctuary.

Initiation: With the barbell cradled in the sturdy embrace of the rack, your journey begins. Arms fully extended, you position yourself beneath the bar, a canvas awaiting the brushstrokes of determination. Your grip, a collaboration between flexor digitorum profundus and flexor digitorum superficialis, establishes a connection with the cold, unyielding steel.

Descent – Eccentric Confluence: As you embark on the downward trajectory, the triceps brachii and pectoralis major, like coiled springs, initiate the controlled descent. Elbows, governed by the ulnar and radial collateral ligaments, perform a balletic bend, orchestrating a nuanced dance with gravity. Simultaneously, the deltoids lend their strength, gracefully guiding the humerus towards a harmonious alignment with the sternum.

The scapulae, under the command of the serratus anterior and trapezius, glide along the ribcage, stabilizing the shoulder blades in preparation for the impending ascent. Your pectoralis minor, rhomboids, and levator scapulae create a dynamic tension, a silent prelude to the crescendo awaiting in the upward surge.

Ascent – Concentric Resurgence: The pendulum of potential energy reaches its nadir, and here, the triceps, akin to a triumphant phoenix, reassert their dominance. A sinewy symphony of muscles, including the anterior deltoids, contribute to the upward thrust of the bar. The pectoralis major, now a prime mover, engages with the clavicular and sternal fibers, elevating the bar with a surge of controlled power.

The synergistic recruitment of the latissimus dorsi, teres major, and serratus anterior provides a stable foundation, ensuring the intricate dance remains harmonious. Meanwhile, the rectus abdominis and obliques function as the unwavering conductors of core stability, ensuring the kinetic energy channels through the most efficient pathways.

The Zenith – Synchronicity Achieved: At the zenith of the lift, the triceps lock out, an exclamation point to the symphony. Shoulders stabilize under the watchful eye of the supraspinatus, infraspinatus, and teres minor. The thoracic spine, under the guidance of the erector spinae, sustains an upright posture, a testament to the spinal integrity cultivated through the entire movement.

And thus, the bench press journey concludes – a saga of muscular collaboration, a tribute to the anatomical ballet performed with every repetition. As you unravel the layers of this biomechanical masterpiece, remember: You are not merely lifting a bar; you are conducting a symphony of strength.

Endurance Beyond the Repertoire: A Continual Crescendo

In the grand opus of strength, the bench press invites you to repeat this orchestrated masterpiece as many times as the tempo of your endurance allows, up to a grand crescendo of 30 reps. Each repetition is a stanza in the anthem of perseverance, an affirmation that the cadence of your strength knows no bounds. So, as you embark on this musical odyssey, continue the repetition, each lift echoing a resolute commitment to mastery. In this symphony of sweat and determination, may you find the fortitude to amplify your endurance, setting the stage for a performance that resonates with the echoes of accomplishment.

Navigating the Bench Press Symphony: A Personalized Score

As you immerse yourself in the sonorous realm of the bench press, consider it not just an exercise but a bespoke symphony tailored to your unique composition. Your weightlifting journey is influenced by the melodious interplay of age and strength, creating a harmony of effort and capability. For those aged 39 and under, it's a full-throttle crescendo – 100% of your might propelling the barbell. As the years compose their tune, each decade demands its own cadence: 90% for the 40-49 ensemble, 80% for the 50-59 orchestra, 70% for the 60-69 quartet, and a resilient 60% for the 70 and over virtuosos. Your musical sheet awaits below, guiding you to the precise notes of the bench press experience. Unveil your personalized score and embark on a lifting performance that resonates with the wisdom of age and the vigor of youth.

See chart below for your weightlifting concerto, and may your bench press symphony be nothing short of legendary.

Bench Press Percentage Chart:

Age Group	Percentage of Weight
39 and under	100%
40-49	90%
50-59	80%
60-69	70%
70 and over	60%

The Running Part: It's 3.1 miles. What else do you need to know? It's not hard to figure out.

And now, without further ado...

The Rules:

Weigh-in to take place right before you perform bench. Bench will be rounded to the closest number in increments of 5 and using the chart above. Weigh-in can be done without shoes.
Bench press requirements:

A rep will consist of lowering the bar to touching the chest and then raising to the full extension of arms.
Shoulders and rear must remain on the bench.
The only position allowed to stop is on full extension. Any stop or pause anywhere else will terminate the press.
Feet must remain on the floor during the lift. If necessary, plates can be placed under feet.

Bench Press as many as you can up to 30 reps max. Each rep will take 30 seconds off your finish 5K time.
The 5k will be marked (maybe). It is Mill Hill 5k on Strava.
Post-race flex-off: Compare gains, share your best Arnold impression, and decide who gets the title of Pump and Run Champion.

So, lace up, lift heavy, and let's turn this 5k into the most epic workout session of the century! Get ready to pump, run, and conquer – because, in the immortal words of Arnold, "It's not a competition unless I win."

Stay pumped,

I think I’ll sleep in tomorrow

noreply@blogger.com (Unknown) — Fri, 9 Jun 2023 14:37:00 -0400

Location

RED Friday 6/9/23

PAX

Smelt, Bengay, Duggar, Brut, Crayola, Sunshine, Tootsie Roll, Snake Eyes, Uncle Jesse, Rapunzel - Q

Warm-up

Mosey to Coupon Cage

The Thang

Muller (F3 Mod)

FF James Michael Muller (25)

Engine Co. 171 - Irmo FD

Died in Columbia, SC on 5/26/2023 when an apartment building he was fighting fire in collapsed on he and 7 other firefighters entrapping them. The other 7 survived their injuries.

He is survived by his parents, sister, wife and 2yo son

3 rounds (171 Reps)

400m +\- every round

20 Merkins

15 Mountain Climbers (4x)

10 Burpees

7 Goblet Squats

3(0) OHP

2x 50 ft Bear Crawl

Extra Credit

70 Big boys

70 Squats

70 Bent Over Row

Announcements

Saturday Bootcamp South Main 6:00AM

FoF 5K Saturday 8:00AM

Prayer Requests

Smelt's recovery

NMM

Smelt went and gave us all a bit of a scare this morning. Since his FNG post on Monday he has not missed a workout - including Thursday's Encinoman Fury beat down - and his body finally told him it wasn't interested in keeping up with his workhorse will power.

YHC has been encouraged today knowing we at F3 Greenwood have a group of brothers that can step in and intercede for each other real time in our times of need.

Like you said from your spot on the Starbucks sidewalk this morning Smelt "sleep in tomorrow", you've earned it.

Be Like Fratelli When I Grow Up

noreply@blogger.com (Unknown) — Thu, 25 May 2023 06:49:00 -0400

Location: Fury, 5/23

PAX:Brut-Q, Rapunzel, Duggar, Tootsie Roll, Mayflower, Fratelli, Crayola, Pacer

Warmup (if any): awaiting Duggar coming in hot, 20 SSH IC and 20 Imperial Walkers IC. In strolls Duggar and off we go. Mobile bootcamp with a destination in mind for main work. We did the following:

The Thang:

25/25/25 at Laurel (merkins, squats, abs)

25/25/25 at Pawn Shop

25 box jumps/25 leg Raises/25 decline merkins at fountain

Mosey to Amphitheater

Box jump up. 1 burpee and keep going up to 6, then 6 back down up to top step.

50 calf raises, 50 LBC's at the top.

BDE burpee jump down, 10 dips all the way down.

Mosey back to fountain. 25 incline merkins, 40 split squats (20 each leg), 25 Abs of choice

Mosey to Pull-up bar house : 2 rounds of 10 pull-ups and 10 burpees

25/25/25 at Pawn Shop

Take it on back to the flag. Finished right at 6, RECOVER called.

Announcements: Festivus for rest of us 5K June 10, Memorial Day Murph from fountain, waves going off from 5:45.

Prayer Requests: Errbody, YHC prayed us out.

NMM: I mentioned on the mosey back to Rapunzel I wanted to be like Fratelli when I grow up. Man ran a 1/2 Saturday morning, and was back at it, a leg intense mobile bootcamp, 2 days later! Stud. Way to show out this morning fellas. Always a pleasure to lead this group of HIMS.

Brut is out

Slosh-a-palooza

noreply@blogger.com (Unknown) — Tue, 16 May 2023 15:01:00 -0400

Location: Fury 5/2/23

PAX: Brut (Q), Fratelli, Snake Eyes, Crayola, Rapunzel, Tootsie Roll

Warmup (if any): Head to the area formerly known as pull-up bar area and partner up. 1 partner grabs a coupon, the other grabs a Slosh Stick and meet back at the flag.

The Thang: Mosey down to the Gazebo, time to get the party started. Partners grab a table.

Partner 1 does 50 Slosh Step-ups while Partner 2 does 50 BDE Big Boys with coupon, do 50 calf raises each, then switch work.

Grab our gear and mosey towards the bottom of Fury, stopping 4 times along the way for sets of 10 squats, swapping Slosh and coupon each set.

Bottom of Fury Dora

Partner 1 does work with Slosh Stick while Partner 2 farmer carry coupon to CFA driveway and back, switcharoo. Work is cumulative totals: 100 Slosh-Merkins, 200 Slosh Lunges, 300 AB's of choice (with many being Crayola created American Sloshers), and finally 200 Slosh Squats.

Time to mosey back up Fury hill. Multiple stops called along the way, with each PAX completing a set of 10 with Slosh and Coupon. We stopped for : Merkins, Overhead Presses, and Curls.

Back at the area formerly known as pull-up bar area, we got 2 minutes left. Max effort burpees 1st minute and max effort Big Boys second minute. Time, and RECOVER called. Circle up at the 🇺🇸

We counted, we named, we announced, and YHC prayed us out.

Announcements: Saturday at Woodshed, Saturday after that 8yr Anny Convergence at Epicenter, cookout to follow with Fam.

Prayer Requests: Bubblewrap 2.0, Crayola and Sharpies mom.

NMM: Well to test an old saying, you can't find out if you don't mess around, or something like that. YHC has been eyeing the slosh sticks for a while since the fun police tore down all our bars. So I took it upon myself to incorporate as many slosh stick substitutes into exercise as possible. Only major audible was Slosh-Makers, not really a time friendly endeavor so we did Slosh-Merkins instead. Crayola wins the gold ⭐️ for modifying my idea for American Sloshers (had to be there) and making it work. Great crowd, all busted it this morning. Always an honor to lead these men in the gloom.

Brut is signing off…

How Bad Could 5 Rounds Be?

noreply@blogger.com (Unknown) — Tue, 25 Apr 2023 06:46:00 -0400

Location: Fury Thursday 3/23

PAX:Brut-Q, Crayola, Bubblewrap, Mayflower, Fratelli, Flea, Encinoman, Rapunzel, Duggar, Quickie

Warmup (if any): Heading to Pull-up Bars 😆

The Thang: 5 rounds of work, 2 separate sets of exercises, with a running 3 minute EMOM of 3 Manmakers. 5/10/15/20/25 was the rep count for set 1, 10/20/30 for set 2.

Set 1: Pull-ups/KB Swings/Dips/Big Boys/Merkins

Set 2: HR Merkins/Ab of Choice/Squats

Tabata time. 45/15 work rest ratio of the following: X-Factors, Windshield Wipers, Thrusters, Goblet Squats, Flutter Kicks, Hello Dollies, Curls, Overhead Press, LBC's and "I Can't Recalls"

Last Hurrah: Around the horn for PAX calling 10 reps of an exercise and all performing. Exercises included Cut The Grass ( 🙄) courtesy of Flea, HR Merkins, Big Boys, Burpees ( 🤦‍♂️) courtesy of Fratelli, Overhead Press, Goblet Squats ( I think) and a few others. Time called for Title Belt Challenge.

Per Duggar's challenge: Pick up 2 coupons and double farmer carry until ya can't carry no mo! Final competitors were Crayola, Quickie, and Rapunzel. Rapunzel narrowly edged out Quickie for the Belt. Way to grind fellas!

RECOVER called. Circled up, counted, and named.

Announcements: Bump n Grind (wait that's R Kelly) I mean Pump n Run ask Duggar for details.

Prayer Requests: Ridley (Duggars son) in hospital in Japan set for Thursday. Crayola had a player break their ankle and needs surgery. Garrett ( South Main Bible study) collapsed and taken to ER.

NMM: Way to grind fellas. Proud to lead this group of HIMs in a particularly gloomy Gloom. Way to get after it.

Brut is out.

Oh The Burn of Fury

noreply@blogger.com (Unknown) — Tue, 25 Apr 2023 06:45:00 -0400

Location: Fury, Tuesday 3/21

PAX: Brut-Q, Fratelli, Duggar, Yorkie, Bubblewrap, Boucher, Pacer, Mayflower

Warmup (if any): 20 SSH, 5 Burpees, 20 Imperial Walkers, 5 Burpees, 15 Cut the Grass, 5 Burpees

The Thang:Mosey to Gazebo: 50 Step-ups, 50 Leg Raises, 50 Decline Merkins

On down to Fury we go. One stop at Project Hope for 25 squats, 25 Merkins, 25 Abs of choice. Down to the bottom.

Dora time. Partner up, work is cumulative. 100 burpees, 200 merkins, 300 abs. While partner 1 works, 2 goes up to reflectors, alternating forward and backpedal each round (enter the 🔥).

Dora complete, so what goes down must run back up. Stopping again at Project Hope drive, 25 squats, 25 Bonnie's (hard way) and 25 abs of choice.

Back to where we began at the Gazebo. 50 incline merkins, 50 dips, 50 2-count flutter kicks (I think?)

Mosey back to flag, 30 second plank, and RECOVER called.

We circled, counted, and named.

Announcements:Pump and Run from MG April 22nd. Message Duggar for details.

Prayer Requests: Duggar son Ridley in hospital still in Japan, Crayola ans Sharpies mom, Pacer's M having an MRI.

YHC prayed us out.

NMM: Solid grind as always by some Furians, way to put in the work. The 100 burpee and 200 merkin back to back in Dora was a killer. Glad Boucher didn't ditch us for the Retirement Home, even though BC was slightly mobile. Way to get better brother! Always an honor to lead this crew.

Brut is out.

REDFriday

noreply@blogger.com (Unknown) — Tue, 25 Apr 2023 06:45:00 -0400

Location: REDFriday

PAX: Abacadaba, Tickle, Crayola, Bubblewrap, Brut-Q

Warmup (if any):

The Thang:

Announcements: BenGay -Q tomorrow, Stollin 4 Yo Colon tomorrow @ 9

Prayer Requests: Crayola and Sharpies mom and sister in law, Lewinski dad, Brut's mom.

NMM: Was an honor to lead a group of HIMs to honor a hero today. Until next time.

Brut is out.

Pi day at Fury

noreply@blogger.com (Unknown) — Tue, 25 Apr 2023 06:45:00 -0400

Location: Fury

PAX: Southern Belle, Crayola, Bubble Wrap, Yorkie, Fratelli, Foreclosure, Mayflower, Duggar, Pacer, Sunshine, Brut, BenGay

Warmup (if any): Mosey to the coupon pile, grab a coupon, and go to the pavilion.

The Thang:

We're Doing What?

-PAX paired up and the following instructions were given. After we moseyed down to the lake, PAX 1 was going to begin lunge walking around the lake to the right. PAX 2 was going to mosey around the lake to the left. When the PAX meet, PAX 1 will start moseying back from where he came from while PAX 2 will continue to lunge walk in the same direction. Keep flipflopping until a complete circle was made.

-After completing one trip around the lake, proceed back to the pavilion for the next part.

Celebrating Pi Day OYO (Total of 314 reps)

-50 reps of the following:

-Manmakers

-Flutters the hard way with the block in press position

-Incline merkins

-Freddie Mercuries

-KB Swings

-LBCs

-14 reps of BDE burpees

Abs until both members of the original pair are done and then mosey around the lake together. After that, return to the pavilion for abs until the 6 comes in.

Mosey back to the coupon pile to return the coupons. We had 5 minutes left so we divided up into 3 teams in front of the pull-up bars. One PAX hung while the rest planked.

Recover was called and we returned to the flag.

Announcements:

Q sheet is wide open

Prayer Requests:

Crayola's mom is having surgery today.

NMM:

-YHC instructed everyone to bring headlights the night before on Twitter. It's pretty dark down by the lake. The lunge walks were definitely a crowd pleaser. And I'm sure we'll see them again.

-The guys killed the work this morning. Yorkie, Bubble Wrap, and Mayflower have all jumped in and are getting after it. Goes to show what consistency will do for you. Foreclosure was very impressed by the length of Sunshine's arms during the hanging portion and might have made a parallel to another part of the body. But you had to be there to know for sure.

-YHC shared that trials, tribulations, and suffering are a part of life. But, for those of us who are Christ followers, He asks us to trust in Him as we go through those times. And we should take these as a compliment since He must care enough about us to give us opportunities to be molded into His image. So, during these times, we are called to lean on Him and also our brothers in the gloom.

Until next time,

BenGay

It's Pi Day! Circles for the win!

noreply@blogger.com (Unknown) — Tue, 25 Apr 2023 06:44:00 -0400

Location

Epicenter - 3/14/23 Pi Day

PAX

Abacadaba, Tickle

Warm up

SSH
5 Merkins OYO
Imperial Walkers
5 Merkins OYO
CTG
5 Merkins OYO

The Work

In honor of Pi Day we ran some circles and did some work. 🥧 💪🏻

5 stations around the 400 loop - 3 rounds of 3 exercises with 14 reps each at each station

Station 1:

Playground

Pull ups
Dips
Bonnie Blairs (hard way)

Run 400+ to next station

Station 2:

Swings

Swirkins
Monkey humpers
Squats

Run 400+ to next station

Station 3:

Corner

Flutter kicks (hard way)
American hammers
Merkins

Run 400+ to next station

Station 4:

Tables

Box jumps / step ups
Gas pumpers
Shoulder tap Merkins (both shoulders each)

Run 400+ to next station

Station 5:

Corner

Lunge walk to pull up bars and back to corner

Recover called.

Announcements

N/A

Prayer Requests

Lewinski's Dad
Crayola's and Sharpie's mom (surgery)

The Rain Must Not Be for Everyone

noreply@blogger.com (Unknown) — Mon, 13 Mar 2023 12:33:00 -0400

RED Friday 3/10/23

Q-Southern Belle

Conditions- raining, and not, raining again, and then not…

PAX- BenGay, Crayola, Southern Belle

The Thang-

Bauer WOD-

For Time
2 minute Elbow Plank (in silence)
13 Burpees
18 Kettlebell Swings
31 Merkins
53 Goblet Squats
53 Burpees
31 Kettlebell Swings
18 Merkins
13 Goblet Squats
2 minute Wall Sit (in silence)

Jack WOD-

AMRAP in 20 minutes
10 Push Presses
10 Kettlebell Swings
10 Box Jumps

Bauer- This workout is dedicated to Chicago Police Cmdr. Paul Bauer who was shot and killed in the line of duty after a chase and struggle on February 13, 2018.

Jack- Army Staff Sgt. Jack M. Martin III, 26, of Bethany, OK, assigned to the 3rd Battalion, 1st Special Forces Group, Fort Lewis, WA, died September 29th, 2009, in Jolo Island, Philippines, from the detonation of an improvised explosive device. Martin is survived by his wife Ashley Martin, his parents Jack and Cheryl Martin, and siblings Abe, Mandi, Amber, and Abi.

COT-

Countorama

Nameorama

Announcements- Get yo peanut butter. Work day at Connie Maxwell Sat from 9-11.

Prayer requests- Crayola’s mom having surgery Tuesday 3/14.

DO BETTER! YHC didn’t have a particular verse to share but challenged our PAX to do better. We wake up way to early in the mornings to go work out and get better physically. Maybe so much so that it may take some of our drive throughout the day to DO BETTER in other areas of our lives. Speaking for myself, I can DO BETTER as a husband, DO BETTER as a dad, DO BETTER as a friend, or DO BETTER at my job. Sometimes it’s not enough to just get by. As men and leaders, we should go the extra mile and DO BETTER at doing life.

YHC prayed us out.

NMM- Evidently, I must have some kind of jinx on me when it comes to Q’ing RED Friday. I bet it has rained 8 out of 10 of my last Q’s here. Kudos to BenGay and Crayola for showing up when everything else was telling them it would be better to stay at home in a warm bed. Being completely transparent, I probably would have too. But that is one good thing about signing up to Q. You know you have to be there, rain or not, tired or not, cold or not. There are guys that are going to show up counting on you to be there. So get your arses on the Q sheet! Sometimes you have to be your own accountability. Evidently rain isn’t for everyone, even though we had a nice dry place to put our downpainment. Two fallen heros were honored. 3 HIMS got better so we could go about our day and DO BETTER!

Southern Belle is hanging up…

No Quit in That Horse

noreply@blogger.com (Unknown) — Mon, 13 Mar 2023 06:39:00 -0400

Location: Talon, Saturday 3/11

PAX: Sunshine, Tickle, Foreclosure, Bubblewrap, Fratelli, Landline, Swingline, Special K, Flea, Brut-Q, Triple Bogey, Inspector, Switch, Sharpie, Rapunzel

Warmup (if any): 25 SSH, 20 Shoulder Taps, 20 Imperial Walkers

The Thang: And so it begins. Head to Covered area. 50 leg raises, 25 Box Jumps, 25 Decline Merkins. Next up 1 minute Wall sit, 25 more decline Merkins, 50 calf raises.

Short mosey to back playground. 1/1/1 all the way to 10/10/10 reps of the following: Merkins, Big Boys, Pull-ups.

Mosey back to parking lot, with a short stop at the steps for 50 more calf raises.

30 minute AMRAP: 5 exercises, 24 reps of each = 1 round. After you complete a round, alternate forward/backward mosey painted parking spots and back. Exercises were: Bonnie Blair's (easy way), Hollow Rocks, Squats, Big Boys, Burpees. After 3 rounds we had about 10 minutes left, quick audible to mix it up for the grand finale.

Line up first parking space, a PAX calls 5-10 reps of an exercise, all perform work then 🐻 crawl to next spot, and go on down the line of PAX and repeat. Burpees were flowing like the salmon of Capistrano, and we ended with a 60 second plank. RECOVER called, circled up. We counted, named, announced, and YHC prayed us out.

Announcements: Connie Max work day today and presentation of PB and fundraising, 9-11. Thank you Swingline for including us to help this awesome ministry. He had his ride sitting in the axles packed with peanut butter!

Prayer Requests: Crayola and Sharpie's mom, Budweiser's family with passing of his dad.

NMM: Point 1, hollow rocks are no joke, abs were a burning after those and big boys. Point 2, YHC hopes Fratelli still has skin left on his shin (hazard of premosey and box jumps combo). Point 3: 600 jars of peanut butter weighs a lot! Point 4: A Clydesdale rolled into COT late (had to get all prescribed miles) and admitted to narrowly avoiding the F3 name Shrinkage. 😂 Could have been worse, a sanitation worker was dubbed Outhouse and never was seen again. If ya can't take the heat, get yo butt out da kitchen. Great crowd today, top shelf effort by all. As always, an honor to lead this group of HIMS.

Brut is out

No Room for MDE at Fury. BDE or Bust

noreply@blogger.com (Unknown) — Tue, 7 Mar 2023 17:12:00 -0500

FURY 3/7/23

Q- Southern Belle

Conditions- 56 and clear

PAX- Crayola, Tootsie Roll, Brut, Fratelli, Duggar, Rapunzel, Southern Belle

Warm Up at pull up bars-

50 SSH IC

50 Mountain Climbers IC

50 Jump Ropes OYO

The Thang- The BDE Big Boi- With a coupon held at the chest in the start position, lay back, do a chest press, sit up, and do an overhead press= 1 BDE Big Boi(BDE BB)

20 BDE BB, run to woodline 20 Jump Ropes(JR), run back to start

15 BDE BB, run to woodline 20 JR

10 BDE BB, run to woodline 20 JR

5 BDE BB, run to woodline 20 JR

Grab coupon and farmer carry to F3 pole on Fury switching hands on my call. Anyone setting the coupon down early, the group does 20 JR.

20 JR OYO

20 Mountain Climbers IC

Farmer carry to next pole, switch hands, then carry to next pole

20 JR

20 SSH 4 Ct IC

Farmer to next pole, switch hands, then carry to next pole

20 JR OYO

20 BDE Jungle Bois over block (Perform a 2 Spoons Jungle Boi with a full squat, both hands touching the ground, and jumping over the coupon to the side with arms over your head = 1 BDE JB)

Turn around and head back repeating the same work but adding 20 JR before assigned work at each stop.

Gazebo- BDE Thrusters= perform 1 goblet squat, do 1 step up, then 1 overhead press= 1 BDE Thruster

20 BDE thrusters

Run to bathrooms and do 20 JR

15 BDE thrusters

Run to bathrooms and do 20 JR

10 BDE thrusters

Run to bathrooms and do 20 JR

50 Calf raises and 50 abs for the 6

RECOVER

COT

Countorama

Nameorama

Anouncements- BRING PEANUT BUTTER! Connie Maxwell work day this Saturday 3/11 from 0900-1200. Sign up link https://t.co/4ULenusf3c?ssr=true

Prayer requests- Lewinsky and his dad. Foreclosure and his parents.

Daily nugget- “Vanity of vanities, says the Preacher, vanity of vanities! All is vanity. What does man gain by all the toil at which he toils under the sun? A generation goes, and a generation comes, but the earth remains forever. The sun rises, and the sun goes down, and hastens to the place where it rises.” Ecclesiastes 1:2-5

We can all get caught up in the daily grind and feel like every day is no different than the other. God didn’t put us here to live a mondain life just going through the motions. He designed us to glorify Him and to worship Him. Even in the daily routine that never seem to change, we can glorify Him in the things we do and be thankful.

YHC prayed us out.

NMM- Word on the street is that I haven’t been around much since D2D. Leg 11 did take some things from me that I may never get back. IYKYK. So, after my very brief hiatus, I jumped back on the Q sheet. I figured I better bring the donkey punch when I came back. The only way to make an exercise suck more is to sprinkle a little BDE on it. And that’s what we did. We will see more of these in the future as well. The jump ropes haven’t made an appearance since IPC, so we threw a few hundred of those in the mix. Solid group of studs this morning. Good to see Rapunzel getting his bootcamps on. He will turning over the Fury Belt Thursday, so if you think you have what it takes to win the belt, then get your 6 up and be at Fury Thursday. Rumor has it that I won’t be recovered by Thursday to be there. We’ll just have to see if there’s any truth to that. Only one way to find out. Thanks for showing up guys. If you weren’t there, then you were missed!

Southern Belle is hanging up…

Just a Little Lunge Walking

noreply@blogger.com (Unknown) — Tue, 28 Feb 2023 09:07:00 -0500

Location: Terrapin

PAX: EncinoMan, Weaver, Southern Belle, Tickle, Tootsie Roll, Abacadaba, Mayflower, Crayola, Rapunzel, BenGay

Warmup (if any):

SSH x 20

Merkins x 20

Imperial Walkers x 15

Merkins x 15

Cut the grass x 10

Merkins x 10

SSH x 5

Merkins x 5

The Thang:

Divide into three teams. Grab 2 blocks for each team. Let's get to walking. One member of the team double farmer carries until they have to stop. No one had to stop so we stopped at the bottom of the hill at Charles Street and did 25 calf raises and 25 merkins. Another member of the team picked up the blocks and began to farmer carry up Charles Street. Everyone not carrying a block, held an Al Gore until the three groups were about ¾ of the way up Charles Street and then we sprinted up Charles. Weaver had to put his blocks down, so we did 25 merkins. The third member of the team grabbed the blocks and we carried all the way to the main entrance at Lander and hid the blocks behind the wall. We'll come back and get them later.

We moseyed to the 4-way stop sign and did 25 calf raises. We lunge walked about halfway down and stopped and did 25 merkins and then we lunge walked the rest of the way down the hill. We did 25 calf raises at the bottom. We then moseyed to the fountain.

21-15-9 at the fountain

-Box jumps

-Dips

-Flutter kicks (hard way)

-Complete all three rounds of each exercise and then lunge walk around the fountain.

21-15-9 set 2

-Split lunge right

-Split lunge left

-Leg raises

-Complete all three rounds of each exercise and then take a lap around the flagpole in front of Horne Arena

Mosey back to the bottom of the hill at the main entrance and do 25 calf raises. Back pedal all the way up to the 4-way stop. Mosey to the wall and retrieve the coupons. Take turns double farmer carrying back to Terrapin.

Announcements:

-Collecting peanut butter

-Connie Maxwell work day on 3/11

-Workout at Woodshed Saturday at 7. Breakfast after

Prayer Requests:

NMM:

-Great work today by all who beat the fartsack. Trying to work on some carrying and some calves.

-YHC shared the idea of only let those who share similar beliefs influence your decisions.

Until next time,

BenGay

Grin and Bear It

noreply@blogger.com (Unknown) — Thu, 23 Feb 2023 09:58:00 -0500

Location:

- Talon - 2/23

PAX:

- Abacadaba, Quickie, Tickle, Sunshine, Landline, Fratelli, Flea, Mayflower, Encino Man, Wil E (rucked)

Warmup:

SSH - 20
5 burpees
SSH - 15
5 burpees
SSH - 10
5 burpees

The Thang:

Get a block. Line up on the goal line.

Round 1

25 Curls
Bear crawl 20 yds
5 hand release merkins
Bear crawl back
25 Thrusters
Bear crawl 25 yds
5 hand release merkins
Bear crawl back
25 Goblet squats
Bear crawl 30 yds
5 hand release merkins
Bear crawl back
25 Overhead press
Bear crawl 25 yds
5 hand release merkins
Bear crawl back
25 Tricep extensions
Bear crawl 20 yds
5 hand release merkins
Bear crawl back

Abs for the 6.

Round 2

25 Big bois
Lunge walk 20 yds
5 hand release merkins
Lunge walk back
25 Gas pumpers
Lunge walk 25 yds
5 hand release merkins
Lunge walk back
25 Squats
Lunge walk 30 yds
5 hand release merkins
Lunge walk back
25 LBCs
Lunge walk 25 yds
5 hand release merkins
Lunge walk back
25 Flutter kicks (hard way)
Lunge walk 20 yds
5 hand release merkins
Lunge walk back

Plank for the 6.

Extra Credit Circle:

Hold al gore while each PAX does 10 squats
Hold plank while each PAX does 5 merkins
Hold V sit while each PAX does 5 V ups
Team Effort Call Outs

50 LBCs
25 American hammers
25 Hello dollys
11 V ups
25 Big bois
10 Cut the grass (in cadence)
10 Burpees

Recover called. Blocks were put away. 💪🏻

Announcements:
- Collecting peanut butter for Connie Mac.

- Work day at Connie Mac on 3/11

Prayer Requests:

N/A

6 month subscription Q on the fly

noreply@blogger.com (Unknown) — Wed, 22 Feb 2023 13:25:00 -0500

Location:

- Epicenter

PAX:

- Abacadaba, BenGay, Boucher, Tickle, Mayflower, Rapunzel

Warmup:

SSH
Imperial Walkers
Shoulders - LBAC forward & reverse, front claps, overhead claps

The Thang:

It's a starry day even with clouds — star formation work.

Run to get a block and head to the roundhouse.

At the roundhouse - repeat each time you come back

30 Curls
10 Burpees

Point of the star work

Point #1

20 Monkey bumpers

Point #2

20 Bonnie Blairs (hard way)

Point #3

20 Big bois

Point #4

20 Merkins

Point #5

20 Gas pumpers

15 Thrusters and 40 LBCs till the 6 is in

Finish work

High plank on block - 60 count
Wall sits - 60 count
High plank on block - 60 count
Wall sits - 60 count
30 Merkins
30 Leg lifts
50 step ups (hard way)

Recover! Take the blocks back.

Announcements:
- Collecting peanut butter for Connie Mac's

- Work day at Connie Mac's on 3/11

Prayer Requests:

- Lewinsky's dad isn't doing well - pray for healing, strength, and comfort

Birthday Bash Part Deux

noreply@blogger.com (Unknown) — Wed, 22 Feb 2023 10:36:00 -0500

Location:Fury Tuesday 2/21

PAX:Brut-Q, Foreclosure, Yorkie, Crayola, Duggar, Bubblewrap

Warmup (if any): 20 SSH IC, 5 Burpees OYO, 20 IW's IC, 10 Burpees OYO, 15 CTG IC. Mosey to pull-up bar area.

The Thang: 1-10 of each, followed by 20 AB's of choice each round. (Format 1/1/1 Abs, 2/2/2 Abs etc..)

Next over to the Gazebo. 50 calf Raises, 50 Leg Raises, 50 Squats. Mosey on. Stopping a few times on our way to bottom of Fury, 5 burpees OYO one stop and 20/20/20 Merkins/Squats/Abs.

We hit the bottom of Fury and kept moving to CFA seating area. 20 Box jumps, 20 Dips, 20 Decline Merkins. Back to bottom of Fury. Series of planks and Abs (30 second high plank 20 abs, 45 sec plank 20 abs, 60 sec plank 20 abs).

Line up, all ya got to bid driveway before reflectors, 5 burpees, mosey back. Next backpedal to same driveway, 5 burpees, slow mosey back down.

Indian run back up Fury, 6 does 5 squats then hustle to front. Halfway up switched to backpedal.

Back to pull-up bars. Started raining so coupons up and back to flag (so I could stash my phone in my car.) Mosey to Yield sign, 5 burpees, jailbreak back. 15 HR Merkins OYO. Mosey to Yield, 5 burpees OYO, jailbreak back. Just enough time for a 30 second plank and RECOVER called. COT: counted, named, prayed us out.

Announcements: Peanut butter to all AO's for Connie Max.

Prayer Requests: All unspoken

NMM: Great effort by all. The 50/50/50 in gazebo garnered the most mumblechatter, followed closely by backpedal up second half of Fury. But these studs tackled everything YHC could throw at them, and worked hard all the way to the buzzer. Honored as always lead my F3 brothers in the gloom. Until next time, Brut is out.

Another Trip Around the Sun

noreply@blogger.com (Unknown) — Tue, 21 Feb 2023 08:24:00 -0500

Location: Terrapin, Monday 2/20

PAX: Crayola, Pusher, Blu, Flea, Encinoman, Lewinsky, Inspector, Dixie Chick, Alpo, BenGay, Fratelli, Landline, Tickle, Rapunzel, Abacadaba, Boucher, Sunshine, Brut-Q

Warmup (if any): Getting the party started, 20 SSH IC, 5 burpees oyo, 20 Hillbillies IC, 10 Burpees oyo, 20 SSH IC, 5 burpees OYO. Time to grab a coupon, crank the music, and get this party hopping.

The Thang: 20/23's PAX perform 20 of the first called exercise and 23 of the second, then move on same format to next set. Sets went as follows:

Pull-ups and Big Boys, Thrusters and Merkins, Manmakers and X-Factors (hard way), Curls and V-Ups, Tricep Extensions and American Hammers

Nothing gets a party crunk like Tabata Time. 4 rounds of each called exercise, 45/15 work/rest ratio. Exercises called were as follows:

HR Merkins

Toe Taps

Goblet Squats

Windshield Wipers

We're Not Worthy's finished up right on time. RECOVER called, coupons returned, time to COT. We counted, named, announced and prayed.

Announcements: Start bringing peanut butter to your favorite AO, goes to help ministry at Connie Maxwell.

Prayer Requests: Lewinsky's father need our prayers, Praise report for No D2D injuries. YHC prayed us out in a BOM.

NMM: You know the saying beauty is in the eye of the beholder? Well so is "leg friendly." I stand by my selections this morning, and didn't take weary D2D legs mobile or 25 minutes of step ups (you know who you are that did that). Despite a significant amount of belly-aching to the contrary from Nantan( and quite possibly IBS from Fratelli 💨 🤢) Awesome to see a large group of HIM show up and show out on my 43rd trip around the sun celebration morning. I am blessed to have this community of F3 men, and blessed to spend the rest of the day with my family.

Until next time, Brut is out.

Taper Shmaper

noreply@blogger.com (Unknown) — Tue, 21 Feb 2023 08:24:00 -0500

Location: Fury 2/16

PAX: Brut-Q, Foreclosure, Yorkie

Warmup (if any): Walking to flag and calling 1 minute warning.

The Thang: Very little sleep, no plan, YHC knows these 2 PAX are down, we going mobile.

We covered 3.25 miles, stopping for work that consisted of (to the best of YHC's recollection):

20/20/20 Merkins, Squats, Abs at Laurel. Next stop down the road, 20 HR Merkins and 20 x-factors. Pawn shop for 20 monkey Humpers, 20 Big Boys, 20 jungle boys. Next stop the prophylactic house for 20 squats, merkins and ABs and max effort pull-ups. Next stop Lander parking lot for an 11's, Big boy sit-ups and jungle boys the other end of the parking lot. On to the fountain for box jumps, leg raises, and decline merkins. Across the street to the entrance road, Jail-break up to stop sign, easy mosey back. Backpedal halfway up, mosey back down. One more parking lot for a shoulder burner: Bear crawl to a parking line, into a merkin, adding a merkin each line for 5 lines, then crawl near same format back.

Time to head back to home base. Jail break up the hill, short walk cool down. Stopping again at Pawn shop for 20 v-ups and 20 squats. On the double back now, stopping at Laurel for another 20/20/20 and back at the flag we arrived.

Circled, counted, named and prayed.

Announcements: D2D Saturday, normal BC at Talon.

Prayer Requests: Everybody with loved ones facing medical issues. YHC prayed us out.

NMM: Glad these 2 studs showed up for the push, and not complaining about my lack of a plan. The work was tough, the mumblechatter was on point, and the three of us got better.

Until next time, Brut is out

Backup Valentine and Shrinkage

noreply@blogger.com (Unknown) — Thu, 16 Feb 2023 16:17:00 -0500

Location: Fury, 2/14

PAX: Pacer, Mayflower, Yorkie, Brut-Q, Crayola, Foreclosure, runners Inspector and 🛎️

Warmup (if any): Mosey to Pull-up bar Area

The Thang: 100 Burpees to pay Super Bowl Debt for Brut and Foreclosure whilst the rest enjoyed a 21-15-9-15-21 of the following: Hand Release Merkins, Dips, and Jungle Boys.

Mosey to Gazebo: 50 Calf Raises, 50 Leg Raises, 50 Decline Merkins (horrible choice after 100 burpees by the way).

Mosey down Fury Rd: 1 pit stop for 20 squats and merkins then down to the bottom we go.

Murderers Row: start with 2 jungle boys and 2 HR merkins, up by 2 each light pole. We went out 5 and back, with final set being 18 HR Merkins and 18 Jungle Boys.

1 trip backpedal up to reflectors, then a slow Indian Run back up Fury with a pit stop for 50 abs of choice.

Back where we started with time on the clock. Rounds of 20 followed by 3 pull-ups we did OH press, curls, Goblet squats, and V-sit Presses. I believe we had a tv timeout for a farmers carry out to woods and back then RECOVER CALLED.

Circled up, counted, named, and prayed.

Announcements: D2D, normal Talon BC on Saturday

Prayer Requests: Brut's Mom, Crayola's Mom and sister in law mom, teacher at GHS upcoming spine surgery.

NMM: The wind was a tad brisk to start, and it reminded Crayola of shrinkage factor after getting out of the pool as a kid (sure buddy, as a "kid"). Great crowd, and a great push from my brothers in the gloom. Always a pleasure to lead, even if I was the second choice Valentine.

Brut is out

Sent from my iPhone

Life's like a box of chocolates. You never know what you'll get.

noreply@blogger.com (Unknown) — Wed, 15 Feb 2023 07:50:00 -0500

Location:

- Epicenter

PAX:

- Abacadaba, Tickle, Boucher, BenGay, Duggar, Nomad, and Bubble Wrap

Warmup (if any):

- SSH

- Imperial Walkers

- CTG

- 10 Merkins OYO

The Thang:

Blocks were grabbed and taken to the tables near the round house.

Box of Chocolates — you never know what you're gonna get
Each PAX drew a random exercise from a bag then spun a spinner for the rep count.

Not all exercises were picked, but it was a solid full body workout 💪🏻

Available Exercises
- Merkins
- Curls
- Pull ups
- Overhead press
- Chest press
- SSH
- Alpos
- Bent over rows
- Leg lifts
- Box jumps / step ups
- Kettle bells
- Dips
- Big Bois
- LBCs
- Farmer carry around the round house
- Rifle carry around the round house
- Run 400m
- Goblet squats
- Air squats
- Tricep extensions
- Burpees
- Hello dollys
- Bonnie Blairs
- Lunges
- Bear crawl
- Gas pumpers

Announcements:
- Collecting peanut butter and have a work day at Connie Mac on 3/11

Prayer Requests:

- Lewinsky's dad is not doing well. He's been helping take care of him and going over there often. Lewinsky also needs prayer for just being there and being in a situation that he doesn't want to be in.

Landline / Fratelli Co Q

noreply@blogger.com (Unknown) — Mon, 13 Feb 2023 08:47:00 -0500

Location: Talon

PAX: BenGay, Toto, Sunshine, Boucher, EncinoMan, Brut, Fratelli, Landline, Varner, Foreclosure, Special K , Tickle, Switch, Crayola, Triple Bogey, Uncle Jesse, Inspector, WileE

Warmup (if any): Landline started us with 25 SSH in cadence , 20 imperial Walkers , 20 merkins OYO hold high plank for 30 seconds - mosey to get a coupon for work

The Thang: 3 rounds of : 21-15-9

Round 1 : 21 of each : burpees -overhead presses - goblet squats - mosey out and around the front Parking lot and back. 15 burpees , overhead presses - goblet squats - bear crawl out 40 yards and mosey back . 9 burpees- overhead presses - goblets squats- lunge walk out 40 yards and mosey back . Pax that finished early did abs for the 6s.

Round 2 : 21 of each : man makers- block curls - kettle bell swings - mosey around the front parking lot and back . Repeat with 15 reps - bear crawl out 40 and mosey back 9 reps - lunge walk out 40 and mosey back abs for the 6s

Round 3 : 21 of each: merkin with coupon drag under after each rep - big boi situps - jungle boy squats - mosey around the front parking lot and back - repeat with 15 reps - bear crawl out 40 yds mosey back- 9 reps of each and lunge walk out 40 yards - mosey around the front loop of Talon for the 6s.

8min were remaining so we circle up and each pax called out an exercise of their choice till time called.

Announcements: bring peanut butter for Connie Maxwell - Dam 2 Dam next week - regular boot camp at Talon for those not doing D2D

Prayer Requests: Everyone - BenGay prayed us out

NMM: Uncle Jesse , Triple Bogey and Inspector ran and showed up for COT -What blatant disrespect but we still love them ! WileE came out of nowhere with the Super Rucksack on and bearded up , found out during mosey that Nantan was also the George Steinbrenner of Greenwood youth baseball , Brut complained about only doing 60 burpees — evidently he loves them after Fury Burpee Fest, Boucher called out 25 Flutter Kicks in Cadence with authority- pretty sure he was having Citadel flashbacks from Hell Week! Gas leak was noted Uprange! Great to see all the Pistol guys there on a Saturday 29620 4Life , great work by all ,,

Unti next time — Fratelli and Landline

Bunnies and Bars Bonanza

noreply@blogger.com (Unknown) — Tue, 7 Feb 2023 16:14:00 -0500

Fury- 2/7/23

Q- Southern Belle

PAX- Sunshine, Crayola, Yorkie, Alpo, Foreclosure, Brut, Fratelli, Southern Belle

Conditions- 34

Disclaimer given at 0500

While we waited on Foreclosure and Alpo to finish their hill repeats, YHC decided to throw todays workout to chance and flip a coin. Heads, we do the work I held in my hand. Tails, we run to Epicenter and crash their party. You could hear that quarter a mile away when it hit the pavement. The anticipation was like a vacuum. Heads it is. To the pull up bars!

Warm up-

Foreclosure and Alpo must be changing outfits or something, so we did 30 SSH IC. Foreclosure joined us on the last two. He hated both of them.

21-15-9-15-21

Merkins, Squats, Big Bois

The Thang- Everyone meet the Bunny Humper

The Bunny Humper is completed by performing a Murder Bunny and while the coupon is between your feet and your hands are still on the coupon, perform a monkey humper.

Line up at the ditch. Murder Bunny to the woodline. On the first Murder Bunny, do 1 Bunny Humper. Every Murder Bunny after, add a Bunny Humper until you reach 10 Bunny Humpers. Then reduce by one back down to 1. Then Reverse Murder Bunny back to the ditch. What a smoker!!

Recover

“To the Monkey Bars!”

100 Overhead Presses

100 Squats

100 Curls

100 Calf Raises

100 Merkins

100 Big Bois

After every 20 reps, either run to pull up bars and perform 5 pull ups or make a trip across the monkey bars. Alternate between the two after every 20 reps.

Recover

With about 10 minutes left on the clock, grab your coupon and line up on the ditch. You know what time it is. Same Murder Bunny/Bunny Humper series as before but only go up to 5 on the Bunny Humpers and back to one. Rinse/repeat to the woodline and rifle carry back.

Still a few minutes on the clock so 10 burpees OYO. These guys are too fast. Still time for 10 more OYO.

Recover.

COT- Countorama/Nameorama

Announcements- SC Leadership Group taking up peanut butter for Connie Maxwell. Work day with this group at Connie Maxwell in March. Deets to come.

Prayer requests/praise reports- Brut’s mom having surgery today, Crayola’s mom having treatment tomorrow. Scrum after loss of his mom.

Devo- Mark 12: 28-31

“And one of the scribes came up and heard them disputing with one another, and seeing that he answered them well, asked him, “Which commandment is the most important of all?” Jesus answered, “The most important is, ‘Hear, O Israel: The Lord our God, the Lord is one. And you shall love the Lord your God with all your heart and with all your soul and with all your mind and with all your strength.’ The second is this: ‘You shall love your neighbor as yourself.’ There is no other commandment greater than these.”

I know that Jesus is referring to everyone when he says “neighbor”, but it made me think about my brothers. When F3Nation lost Cardinal a few weeks ago, I was really blown away at the outpouring of love that erupted from his region that spread not only across our nation, but across the WORLD! Guys, he had only been in F3 for a month or so, but he was part of this brotherhood, and he was loved. When we all joined F3, for whatever reason, we were adopted into a family. I have formed many bonds and relationships over the last 6 years. You guys are part of my family. As men, we are always wanting to keep up that tough exterior and not show weakness. And we also relate telling our brothers that we love them as being soft. I doubt that Cardinal left this world without hearing and knowing that he was loved. I love you guys! If I didn’t, I’d just stay in the fartsack and be the sadclown I used to be before you guys took me in.

YHC Prayed us out.

The Bunny Humper is a result of signing up to sub Q and then getting all up in my darkest thoughts about what to put on the weinke. It will definitely make a return to an AO near you. It’s been a minute since I have taken a Q. Felt good to get in a good beatdown since the D2D training has had me logging the miles as of late. Everyone was working their 6’s off this morning. Mad props to Yorkie for showing up right after getting off from work and crushing the work like he just got his day started. Pure beast. And also to Alpo for getting in an early start before heading to work. Solid performance by all. I thank you guys for showing up to join me in the gloom. Was an honor to lead!

Southern Belle is hanging up…

Capture the Flag, Pt II

noreply@blogger.com (Unknown) — Fri, 3 Feb 2023 14:39:00 -0500

Location: Fury

PAX: Southern Belle, Crayola, Encinoman, Flea, Bubblewrap, Yorkie, BenGay, Rapunzel, Lewinsky, Fratelli, Abacadaba, Brut

Warmup (if any): Little baby arm circles, in cadence.

I'm foolin'. We hit the pavement hard and fast. Options were explained en route.

The Thang: Run to Talon, capture the flag, run back.

Announcements: I dunno, I missed the COT

Prayer Requests: ?

NMM:

~6.5 miles

-Stationary options along the way for those that didn't want to run. Leg Day at top of Fury and Tellier Hero WOD at Nagoya.

-Jungle boi squats at strategic locations to catch our breath and wait for the 6. Officially a "bootcamp" now because we don't do jump squats on Wednesday runs. Although I bet during real armed forces bootcamps they do a lot of running so y'all can calm all the way down with this hate for running.

-I wore acid wash jorts in lieu of workout britches. You'd think that my inner thighs would look like a half pound pack of 80/20 ground beef but I greased them suckers up with petroleum jelly real good immediately prior. I felt like I was riding the wind.

-Strong performance from all that showed. Special shout-out to Encinoman for bringing up the rear with the newly-acquired flag and not quitting. And not stopping talking either.

-Lewinsky still putting in the work and seeing the results. Give it another few months and we'll be following him to random places to steal things.

-Outside of the context of a peanut butter and jelly sandwich, the word jelly is just gross. Might make it to the list with moist, creamy, and succulent.

-Aba ran the entire distance and was a good sport about it so I retract my hurtful statements about him driving to get Epicenter's flag back. He more than made up for it today.

-Wonder who from Talon is going to drive over to Fury in the comfort of their sedan to retrieve their flag?

-How far is the Pistol from Fury? 🤔

Respectfully yours,

Inspector

#stillnotontwitter

Re-Capture The Flag

noreply@blogger.com (Unknown) — Thu, 2 Feb 2023 14:53:00 -0500

Location: Epicenter, but really Fury Tuesday 1/31

PAX: Abacadaba, Inspector, Yorkie, Boucher, Fratelli, Chipper, Switch, Bottom Shelf, Mayflower, Mary Anne, Foreclosure, Crayola, Tootsie Roll, Brut-Q

Warmup (if any): that's for Retirement Homes, got straight to work.

The Thang: Opening salvo was a nice 12 minute dose of Cindy (5 pull-ups, 10 HR Merkins, 15 Squats AMRAP. All surely warmed up now. Easy mosey to first corner, 20 HR Burpees (Crayola invention), mosey to tables and bleachers for 20 decline merkins, mosey to coupon cage 20 hand-clap merkins (Foreclosure invention, and fairly certain he was the only one who could do them).

Grab a block, leg and abdominal beatdown ensued. Rifle carry coupon and lunge out 20 steps, on your 6 for 20 v-sit overhead presses, 20 rifle carry lunges back. Next 20 lateral goblet squats out, 20 v-ups, 20 lateral goblet squats back.

TABATA for an interlude. 45/15 work rest, 4 rounds of each: Big boy sit-ups, jungle boy squats, x-factors, burpees.

Grab your coupon, farmer carry out to furthest light pole, 20 more big boy sit-ups, farmer carry back and replace coupons.

Before we headed back to flag, 10 more burpees with a side straddle hop at the top, then mosey to table area for 50 calf raises, and back to flag right at 0600. Recover called.

We circled up, counted and named.

Announcements: Saturday at Woodshed

Prayer Requests: praise report for Brut's mom PET scan results, treatment going well for Coach Krull at Emerald. YHC prayed us out.

NMM: Solid work by all brothers attending today to tackle a very Fury-worthy beatdown off our home turf. Great crowd, great mumblechatter, and as always proud to lead this group in the gloom.

Brut signing off!

29620 - Represent

noreply@blogger.com (Unknown) — Sun, 29 Jan 2023 23:16:00 -0500

Location:

Red Friday

1/27/2023

PAX:

Garvo, Fratelli

The Thang:

Run 1 mile

20 Rounds of…

5 Pullups

10 Merkins

15 Squats

Run 1 mile

TIME

Announcements:

Great work gentlemen
Fratelli had no idea this was a partitioned Murph until the end. He crushed it.
Too bad the rest of you fartsackers out there cant say the same.