New Year, New You. Unless you don’t post…

Location: Fury 12/29

PAX: Brut-Q, Fratelli, Boucher, Yorkie, Crayola

Warmup (if any): 20 SSH IC, 23 Plank Jacks IC, 20 Copperhead Squats IC, 23 Imperial Walkers IC

The Thang: Mosey to Pull-up bars.  Work began as follows—Running 1 minute 15 second EMOM. Each time it goes off, all PAX do 2 burpees and 3 pull-ups. In the meantime: 

20 reps first round of each:

HR Merkins

Big Boys

Thrusters

Knees to Block

Mosey to Laurel and back

Repeat with 23 reps of each. 

Mosey to Laurel and back. 

11's from Island to 1st Street Light

HR Merkins

Jungle Boy Squats

Gazebo Time

50 Step-ups

50 Calf Raises

50 Flutter Kicks

50 Gas Pumpers

Still a little time. I believe it was 20 incline merkins, 20 decline merkins, 20 squats and 20 big boys. 5 minute warning. Time for Title Belt Thursday Challenge. 

As reigning Champ, Crayola lead us back to main driveway. Challenge was Crawl-Bear back to shovel flag. First there or last PAX crawling wins. Yorkie took home the belt, solid work brother!  Recover called. 

Announcements:BenGay has Q Saturday, surely won't be any 🐻 crawls.  🙄 

Prayer Requests: Crayola and Sharpie's mom set for surgery Jan 20th.  YHC's mom got biopsy result back, Ductal Carcinoma, with metastasis to lymph nodes, meets with Oncologist tomorrow. All those dealing with plumbing issues, pastor of New Covenant house burned down.  YHC prayed us out.

NMM: Great work put in by all, honored to lead the last Fury Q of 22'.  Until next year, Brut is out.

Lifting Weights Will Make You Bigger...

Location:

Talon

12/29/22             

 

PAX:

Garvo, Sunshine, Foreclosure, Duggar, Tickle, Nomad, Tweet Dawg

 

Warmup:

 

SSH * 25 IC (warp speed)

10 squats OYO

 

 

 

The Thang:

 

Grab block and return to parking lot

Dora

(P1 works whilst P2 runs to the end of colored parked spots and back.  Work is cumulative.)

50 Burpees

100 Thrusters

200 Block Jump Overs

300 Curls

 

 

Mosey to Covered Picnic Area wit dem Stout Ass Picnic tables (Glynnis Built them I heard)

25 Leg Raises

25 more Leg Raises (Duggar request)

25 Box Jump onto benches

 

Mosey back to Parking Lot

 

Dora #2

(P1 works whilst P2 runs to end of covered parking spots and back.  Work is cumulative.)

100 Jungle Boi Squats

200 Merkins

300 Block Chest Presses

 

Recover

 

Announcements:

• Great work gentlemen
• Block Jump Overs get heart rate going
• Mark Chestnut has some songs you definitely are not aware of.
• Tweeter had no partner but no sweat.
• Blocks at Talon vary widely in weight

Return to Juggs' Hill

Location:

Fury

12/2722

 

PAX:

Garvo, Foreclosure, Brute, Fratelli, Yorkie, Tootsie Roll, Sunshine

 

Warmup:

 

SSH * 25 IC (warp speed)

10 squats OYO

 

 

 

The Thang:

 

Mosey to Bottom on Fury Rd

Dora

(P1 works whilst P2 runs to the 25 MPH Speed Limit sign and back.  Work is cumulative.)

100 Burpees

200 Squats

300 Abs

 

Sprint Work

Round 1 – Sprint to Speed limit Sign, walk back

Round 2 – Back Pedal to Sign, walk back

Round 3 – Broad Jump to Sign, walk back

 

Mosey to CFA (The smell of weed struck as we surprised 3 CFA team members.  No wonder it is always their “pleasure”.)

CFA Work

25 Box Jump onto Chick Fil A benches

**Extra Credit** - I then challenged the PAX to see if someone could perform a standing box jump to the Top of the Table.  Sunshine happily obliged.  Foreclosure followed soon thereafter.  This gave me the motivation I needed to attempt and successfully land as well. 

 

Mosey to super-secret Juggs’ Hill of Hell across street from Santa Fe

Dora #2

(P1 works whilst P2 runs to top of hill near the crepe myrtle and back.  Work is cumulative.)

100 Jungle Boi Squats

200 Merkins

300 Abs

 

Sprint Work #2

Round 1 – Sprint to top of hill, walk back

Round 2 – Back Pedal to top of hill, walk back

Round 3 – Broad Jump to top of hill, walk back

 

Mosey back to Fury Hill

 

Indian Run

Line up for backwards Indian Run all the way up Fury Hill to Entrance to Dog Park (everyone backpedaling).  Last person in line drops, performs 3 merkins, turns around and runs forward to front of line. 

Once we reach “Yield” sign at entrance to Fury, jailbreak to the flag.

 

Recover

TIME

 

Announcements:

• Great work gentlemen
• Probably the best Q I feel like I’ve had in a while.    Feeling it in the legs and cardio was 100%
• That Indian Run was something else. 
• Did I mention broad jumping up two different hills?
• RIP Juggs.  2023 is a new year and consensus is we need Juggs back at F3. 

Predicting snow?!? No snow is a good snow.

Location

• Epicenter

PAX

• Abacadaba 
• BenGay
• Tickle
• Mayflower

Warm up

• SSH
• Merkins
• Imperial Walkers
• Merkins
• CTG

The Thang:

Around the Block Circuit

Go up by 1 pull up and burpee and 5 for everything else each round

• Pull ups - 2
• Dips - 5
• Swerkins - 5
• Big boys - 5
• Step ups / leg raises - 5 (hard way)
• Burpees - 2
• Lunge walk

No snow flurries even though the weather apps were calling for it. 4 PAX got out and worked off some of the holiday weight. Good conversations while rolling around the 400m circuit. We were able to get in 5 rounds before the R was called. Solid work men!

Announcements

• F3 250 for 2023 - set your goals for 2023 and stick to them!
• Trampoline for our adopted family was set up on Monday

Prayer Requests

• Tickle's co-worker - diagnosed with breast cancer - it's the "good kind" so it should be easier to treat and keep at bay
• The Harrell family (New Covenant pastor) - home burned down Christmas evening - they all got out but the only things they were able to save were the clothes on their backs

The Gate was Frozen

Location:

Talon

12/26/2022        

 

PAX:

Garvo, BenGay, Fratelli, LandLine, BubbleWrap

 

Warmup #1

I was late so Bengay (Thanks) handled warmup.  No clue what was done.

 

Warmup (if any):

20 SSH (IC – Light Speed)

 

Run to top of Charles Street

 

Elevens

1 merkin, 10 squats

Run down to driveway

2 merkins, 9 squats

Up to top

3, merkins, 8 squats

 

Rinse and repeat until all the way down

 

25 Abs

 

Mosey to Southstate ATM with old school Soccer “Up” and “Down” calls along the way.

 

25 decline merkins

25 Leg Raises 

25 Squats

50 Calf Raises

 

Mosey to 4 way stop at Stanley Ave

 

5 Burpees

 

Mosey to Franks Carwash

 

5 Burpees

10 step ups each leg on bench

 

Mosey to Great Wall of Lander

 

5 Burpees

 

Mosey to 4 way stop

 

20 Jungle Boi Squats

 

Mosey to Bottom of Hill near Lander Fountain

 

25 Merkins

 

JAILBREAK to Stop Sign at top of Hill – (Holy Shit)

 

25 Abs

 

Mosey to Great Wall of Lander

 

20 Squats

 

Mosey to Franks Carwash

 

5 Burpees

10 Steps up each leg

 

Mosey To Top of Charles Street

 

25 Abs

 

Mosey to Bottom on Charles Street

 

5 Burpees

20 Squats

20 Merkins

 

Time

 

Announcements:

• Great work gentlemen
• Next Year is the New year. 

No Monkeys were harmed, only humped in this Backblast

Location: Fury 12/22

PAX: Brut-Q, Crayola, Yorkie, Southern Belle, Foreclosure, Boucher, Fratelli, Inspector (ran from Fury)  

Warmup (if any): Quick mosey to Gazebo then: 20 SSH IC, 5 burpees OYO, 20 Imperial Walkers IC, 5 burpees OYO, 20 Copperhead Squats, 5 burpees OYO

The Thang: 45/15 work/rest intervals of 10 exercises.  They were: 

Leg Raises, Merkins, Flutter Kicks, Jungle Boi Squats, High Plank, Calf Raises, Low Plank, Step Ups, Shoulder Taps, LBC's

Still raining, still in the Gazebo.  Next up, a true TABATA.  4 exercises, 8 rounds of each (20 seconds work, 10 second rest).  8 consecutive rounds of each exercise, 1 minute rest between.  4 exercises were: Burpees, Bonnie Blair's, Big Boy Sit-ups, Squats.

Barely raining now, YHC got stir crazy to get out of the Gazebo.  Quick hike up the hill back to Fury Road.  1 PAX mosey's to light pole while others maintain a high plank.  Upon PAX return, all do 1 BDE burpee.  Next PAX takes off, the rest resume high plank.  Each time a PAX came back we increased the # of BDE burpees.  We did this until all PAX had moseyed, (7 BDE burpees that round) and we substituted an Al Gore hold until they got back instead of high plank.

Back to Gazebo for Title Belt Challenge. Apologies to whoever watches Gazebo security footage today 😂 Challenge was a Hump-Off.  Monkey Humpers IC until only one man left humping, that man was Crayola.  

5 minutes left, 15 reps of dealers choice around the circle.  If memory serves: Hand release merkins, Flutter Kicks, Burpees, IC Monkey Humpers (camera still rolling I'm assuming 😂), SSH's, Alternating Single Leg Dips, Big Boy sit-ups.  Time, Recover called.

Announcements: Regular schedule Saturday, make some Resolutions, Chicken and cig's served after Pistol tomorrow. F3250

Prayer Requests: Belle family friend, Crayola and Sharpies mom, Brut's mom (biopsy today), everyone traveling in bad weather, those dealing with losses during Christmas season.

We balled up, YHC prayed us out.

NMM: Best job in Greenwood, watching security footage from Grace St park gazebo Tuesday and Thursday's if it rains.  Even better if it records sound.  😂 

Inspector is a beast, put in 9 miles in the soggy gloom today.

All men put in maximal work, was an honor to lead them.

Brut signing off

Burpee Free @ Epicenter

Location: Epicenter

PAX: Abacadaba, Baby Blu, Biofreeze, Tickle, Special K, Boucher, Fratelli, BenGay

Warmup (if any):

-SSH x 25

-Imperial Walkers x20

-Arm burner x20 each

-Little baby arm circles, Reverse little baby arm circles, front claps, overhead claps, Moroccan night clubs

-Cut the grass x 10

Mosey to pull-up bar and partner up.

The Thang:

Part 1 – Just Hanging Around for 5 minutes

          PAX 1 straight arm hangs while PAX 2 holds Al Gore. Switch when either gets tired. Rinse and repeat for 5 minutes.

Mosey to coupon cage and grab one coupon per pair.

Part 2 – DORA

          Cones set up at sideline, 15 yards out, 30 yards out, and 45 yards out. While work is being done at sideline, PAX 2 moseys to first cone, bearcrawls to next cone, and then moseys to fence and then moseys back to starting cone. After each PAX bearcrawled 3 times, we lunge walked 3 times each, and then crabwalked. Following cumulative work was being done at sideline:

                    -50 manmakers, 100 goblet squats, 150 BBSUs, 200 curls, 250 flutter kicks

YHC called time with about 8 minutes to go.

Part 3 – Plank and pull

          PAX lined up in a straight line and held a plank. Coupon started at the beginning. First PAX in line dragged the coupon under him to the next PAX. This continued all the way down the line and back. Once the PAX pushed the coupon, he performed 10 merkins. This was repeated twice. After each complete circuit, PAX did 25 LBCs OYO.

Recover was called, coupons returned, and we moseyed back to the flag.

Announcements:

Prayer Requests:

NMM:

-The new year is upon us. Set your goals now. Set physical ones. Set family ones. Set spiritual ones. Set ones that are attainable but not easily attainable. Continue to accelerate forward. The physical goal is F3250. Commit to 250 workouts of at least 30 minutes or more. They all don’t need to be in the gloom. But a vast majority should be.

-YHC shared 1 John 4:11, “Dear friends, since God so loved us, we also ought to love one another.” Showing love is the easiest thing to do. We make it difficult. When we encourage, we love. When we support, we love. When we do acts of kindness, we love. Commit to this every day.

Until next time,

BenGay

I Eat So Much Shrimp...

…I got Iodine poison. 

 

Location:

Fury

12/20/2022

 

PAX:

Garvo, Brute, Yorkie, Snake, Cray Cray, BubbleWrap, Sunshine, Closure

 

Warmup:

 

25 SSH IC

10 Pullups

 

Partner Up, one Block for team, mosey to bottom of Fury Hill

 

 

The Thang:

 

Dora-ish – P1 works at bottom of hill, P2 runs to reflector up the hill and back, flapjack.  Work is cumulative.

 

50 Burpees

50 Thrusters

100 Block Jump Overs

100 Squats

200 Abs

200 Curls

200 Abs

200 Curls

100 Merkins

100 Squats

50 Thrusters

50 Burpees

 

Early Finishers take a trip up Hibachi Hill.  Then help others complete the work.

 

Line up and Indian Run (with blocks) back to Pullups station. 

 

Cool Down

5 Pullups

5 Dips

10 Squats

10 Merkins

10 Jungle Boi Squats

 

TIME

 

Announcements:

• Great work gentlemen
• Foreclosure was late, but saved the day with the speaker (kind of)
• The playlist was entertaining
• Dead Cat and Dead Cinder Block sighting on way to bottom of Fury Hill
• World Cup is great for a “pair” of reasons according to Closure. 

 

Red Friday - 12/16/2022

Location:

Red Friday

12/16/2022

 

PAX:

Garvo, Cray Cray, Yorkie

 

 

The Thang:

 

Matt B (modified slightly)

 

5 Rounds of…

5 Burpees

10 Pullups

20 Jungle Boi Squats

30 Merkins

400 meter run

 

 

Crayola did an extra round. 

We all three finished early.  We then all three ran a mile together. 

 

Announcements:

• I was slightly late, but made it
• It was cold

 

Master Baiter

Location: Talon

PAX: Tickle, Frateli, BenGay, Mary Anne, Bubble Wrap, Yorkie, Foreclosure, Bouché, Sunshine, Landline, Miiiiichael, Inspector

Warmup: 25 SSH IC / 25 butt kickers IC / 25 high knees IC

The Thang: 5 minutes continuous step ups + prescribed work. Rinse and repeat. Work included 20 squats (A2G), 20 merkins, suicide sprints in parking lot, 20 jump squats, 20 tricep dips (one leg extended), suicides again. About 6 rounds (30 minutes total) of step ups. 

10 minute ab circuit finisher - 30 seconds each of LBCs, side crunches, gas-pumpers, side crunches, plank (x4).

Time.

Announcements: Christmas party at Blu's house tonight (9 days ago by the time Koby publishes this BB), still collecting money for barista's (need co-treasurer for if/when UJ fartsacks), still collecting for Christmas family, putting a trampoline together, repairing a roof, and other shenanigans.

Prayer Requests: Boyter family, Miiicheal's patient. 

NMM:

Gave 'em the ole bait-n-switch by dropping a "leg friendly" text the day before. For some reason, more people show if they think they're not going to use their legs. We used our legs today. I'm no fisherman but I am a master at baiting. 

Mary Anne ran during the bootcamp but BenGay kept MA's tradition alive by laying some God-awful ones. Everyone got a mouthful. I'm no proctologist but there might be cause for concern. 

Music sponsored by Punk Rock Factory's Disney cover playlist. Classics. I'm no music critic but screamo Frozen really slaps. 

I talked up Crayola's peanut butter pudding that I'm expecting him bring to the Christmas party tonight. If you've never have it, you've never truly lived. Deceptively simple yet exquisitely elegant. An amalgamation of peanut butter, 'nilla wafers, pudding, and Cool Whip. Kinda like banana pudding without all that pesky healthy fruit. I'm no nutritionist but I ran some quick numbers thanks to a meal tracking app and estimated about 482 calories per serving (8 servings per recipe). I plan on having 4 servings. Garmin said I burned 682 calories this morning. I'm no mathematician but I think I should be okay. 

Respectfully yours,

Inspector 

#stillnotontwitter

There is No MDE in F3 Greenwood

Location: Fury, Tuesday 12.13

PAX: Brut (impromptu Q), Southern Belle, Foreclosure, Fratelli, Sunshine, Yorkie, Inspector (he ran like 20 miles)

Warmup (if any): 20 SSH, 10 Burpees OYO 

The Thang: no formal plan (hence the impromptu status of Q) so we went mobilish.  3 stops along the way to Lander campus for 20/20/20 Merkins, Squats, AB's  and we finally found the amphitheater (YHC zigged when he should have zagged).  

At this point, those in attendance may have wished scheduled Q had showed.  Work went as follows: Start at bottom step, working your way up by way of box jumping.  Each step you do hand release merkins, starting at 2 and increasing 2 each step.  5 steps in, and a whole bunch to go, YHC called Omaha!  We went up the ladder to 14 HR Merkins, then back down to 2 at top step.  Perform 20 Big Boys at the top, then work your way back down, this time doing Bonnie's (hard way) with same count, up to 14 then back down to 2 at bottom step.  AB's to the 6.

Mosey back to Fury, stopping once at the fountain for 20 leg raises and 20 decline merkins.  

On the hill back up to Pawn Shop we alternated jailbreak/mosey for 6 street lights.

Stopped at Pawn Shop for a dealers choice of 10 reps, each PAX calling an exercise.  If YHC remembers correctly we did : V-ups, Big Boys, Merkins, BDE Dolly's (Belle created this gem) which is a Hello Dolly into a Leg Raise into a Vertical Hello Dolly, 10 High Knee Jumps, and 10 Burpees.

Time running short, had to double time it back for COT.

We circled up, we counted, we named.

Announcements: Partay at Blu's Saturday, details and HC list on Twitter feed.

Prayer Requests: Crayola and Sharpies mother, The Boyter Family, Sharpies M about to have another 2.0

Short devotion on Enoch, and how God raised him to Heaven without dying because of his faithful walking with God all his life.  Made YHC reflect if it were my time (as Enoch) would that same grace have been extended to me?  YHC prayed us out.

NMM: if you are wondering, as I'm sure you are, there is a backstory behind the BB title.  When we returned to the Shovel Flag and informed Inspector 🛎️ had created a new exercise called BDE Dolly's, he quickly quipped "Why don't we ever do any MDE things in F3?"  😂 that's a good question, but if we did I'm sure it wouldn't be as fun.

Brut signing off.

The Burpee Zone

Location: Talon

PAX: Boucher, Brut, Tickle, Inspector, Fratelli, Landline, Mayflower, Sunshine, Bengay, Special-K, Toto, Crayola (Q)

Warmup (if any): 20 SSH, 20 burpees

The Thang: We started with a modified 11's workout across the parking lot. Hand-release merkins on one end, and bonnie blairs on the other. Once we did a set of the HR merkins, we bearcrawled to "The Burpee Zone" where we did 5 burpees. After the burpees we crawlbeared to the other end and did our bonnies. Once each set of bonnies were completed, pax mosey back to the start, but again crossed "The Burpee Zone" and completed yet another set of 5 burpees.

Next we began another round of the 11's, but did jungle-boys on one end and gaspumpers on the other. The burpee-zone only required 1 BDE-burpee, and we lunge walked to replace the crawls. 

Announcements: Christmas party at Blu's on 12/17

Prayer Requests: Chris Brown's family, Flossy and family

NMM: I was glad to receive a friendly reminder that I had the Q. I had honestly forgotten that I had signed up. Heaven forbid someone misses their Q. I received some requests from some of my fellow pax to keep the workout stationary, and not to use blocks. Challenge accepted.

I have no doubt that every pax in attendance got better today. I also have no doubt that "The Burpee Zone" will for sure make another appearance in future workouts. What a kick in the nards! It's good to see our new pax being consistent. Some of our older participants need to take note.

Until next time,

Crayola is off to color.

The spiral light of Venus, Rising first and shining best

Location:

Talon

12/12/2022        

 

PAX:

Garvo, Tickle, Mayflower, BubbleWrap, Weaver, Fratelli, Pusher, Bengay, Cray Cray, Tweet Dawg, Abba, Encino, Flea

 

Warmup (if any):

20 SSH (IC – Light Speed)

 

 

The Thang:

(Grab Block – Meet at Bottom of “Terrapin Crossroads”.  Running Clock 45 min cap)

 

Using the three hills, complete the following:

 

Up Hill and over Bridge – 20 Merkins, 20 Abs

Back to Bottom – 10 Burpees Block Jump Overs, 10 Thrusters

Up Charles Street Hill

20 Jungle Boi Squats, 20 Abs

Back to Bottom – 10 Burpees Block Jump Overs, 10 Thrusters

Up the hill to Pascals

20 Monkey Humpers, 20 Abs

Back to Bottom – 10 Burpees Block Jump Overs, 10 Thrusters

 

Rinse and repeat until time

 

Announcements:

• Great work gentlemen
• Music was mostly jambands.
• First Time Back at Terrapin in a long time.  Couple of Terrapin Facts:
• I founded and launched Terrapin several years back as a Monday Bootcamp alternative to running, bc I hated running.  Hmm.
• Blu made some cool shirts and I Q’d first workout.  I think the entire second eff crew was there and some feel down that steep dark hill. 
• The train track used to run through West Cambridge park with a Train Station not far away.
• My favorite Grateful Dead song is Terrapin Station.  Hence the name Terrapin.  Give it a listen.
• “Some Rise, Some Fall, Some Climb, To get to Terrapin”
• Pusher was there but Blu didn’t make it this morning.  Still coughing. 
• Good to see and workout with some of the newer Pax.  Where was Yorkie? 

Made to Run

 Location: Starbucks

Conditions: 50* F with a slight breeze

PAX: MaryAnne, Quickie, Bueller, Tootsie Roll, Southern Belle, Piddler, Pacer, Mac-n-Cheese, Beano, kobayashi

The Thing: Most ran.

Announcements: Christmas Party at BabyBlu's on 12/17/2022

Prayer Requests: Ava Boyter diagnosed with and being treated for super aggressive cancer. Chris Brown's funeral is today.

NMM: MaryAnne needs to seek help from a medical professional.

We All Wanna Be Like Inspector

Location: Fury

PAX: Brut, Southern Belle, Crayola, Fratelli, MaryAnne, Bubble Wrap, Inspector, Yorkie, Inspector….I mean EncinoMan, Foreclosure, BenGay

Warmup (if any): Mosey to the coupon pile and grab a coupon and go to the road by the street sign. Right hand farmer carry. When someone gets tired, we all put block down and do 5 burpees. Then farmer carry with the left and repeat the same thing. Repeat this all the way to the flagpole in front of Project Hope.

The Thang:

Drags and Lunges 10 merkin drags, 20 lunge steps out, mosey back to block
8 merkin drags, 18 lunge steps out, mosey back to block
6 merkin drags, 16 lunge steps out, mosey back to block
4 merkin drags, 14 lunge steps out, mosey back to block
2 merkin drags, 12 lunge steps out, mosey back to block

Rifle carry block to bottom of Fury Road

Fried Chicken Hill Suicides 5 manmakers at bottom of Fury Road
Mosey to first driveway at CFA and do 5 jungle boys
Mosey back to bottom of Fury Road for 5 manmakers
Repeat this pattern, stopping at each driveway all the way up to Nagoya

Rifle carry back to flag in front of Project Hope.

Line up along school wall for wall squats and pass the block back and forth, 10 squats, wall sit block pass, 5 squats.

Handstand planks against wall for 20 seconds, 10 merkins, Handstand planks against wall for 20 seconds, 5 merkins.

Grab your block and repeat farmer carry to the lightpole before the F3 lightpole on the road for Crayola’s reverse murder bunny belt challenge. Belle won the belt.

Announcements:

-Christmas party at Blu’s house on December 17th at 6:00. Bring a dish or two to share. Families encouraged.

-Still time to donate to Argo family and baristas for Christmas

Prayer Requests:

-Flossy’s and Abacadaba’s family for comfort due to losses in family

NMM:

-Great work by all this morning. Heart rate got up quickly during the suicides and stayed up. That hill keeps going.

-Not sure EncinoMan’s heart rate came down before COT because he called himself Inspector. YHC can’t deny those flowing locks are something to envy as are the legs that come out of those hoochie daddy shorts but YHC thinks EncinoMan should keep his man crush to himself. You just never know what is going to happen at Fury.

-YHC shared Isaiah 9:6-7. Jesus is the Prince of Peace. The Hebrew word for peace is Shalom and the word actually refers to something that is complete and full. When we have peace in our lives, we are complete. There is no dissension in our family or at work, we have this kind of peace. And usually, we find this peace when we keep our eyes focused on Him. That’s the challenge every day.

Until next time,

BenGay

2 for 1 BackBlast

Location:

Talon

12/1 and 12/8

 

I forgot to do my 12/1 backblast, so I decided to repeat the same workout on 12/8 so I dint have to do 2. 

 

 

PAX:

12/1 – Garvo, Tickle, Sunshine, Boucher, Tweeter, and some other folks I don’t remember

12/8 – Garvo, Tickle, Weaver, DC, Sunshine, Boucher, Wil-E, Mayflower

 

 

Warmup:

 

12/1/2022

I don’t remember

 

12/8/2022

SSH * 25 IC

20 LBAC (Weaver Called)

20 Jungle Boy Squats (DC Called)

 

The Thang:

 

Loredo

6 Rounds for Time

24 Lunges Steps (12/1 hard way, 12/8 easy way)

24 Merkins

24 Squats

24 Abs (these aren’t in the traditional workout)

400 meter run

 

TIME

 Announcements:

• We had fun, kind of.
• Compound Interest, Compound Interest, Compound Interest
• Croatia is still in the World Cup
• “There’s no one left to run with anymore”
• Gains take longer to achieve than losses.  Stay consistent.

S-Murph n Good Time

Location: Fury

PAX: Brut-Q, Crayola, BenGay, Duggar, Yorkie, Bubblewrap, Tootsie Roll

Warmup (if any): 15 Burpees OYO 

The Thang: Opening Salvo: 1/2 Murph.  Ran as a group opening 800M, followed by 10 rounds of 5 pull-ups, 10 merkins, 15 squats, then another 800 to wrap it up.

Mosey to Gazebo for Round 2: 5 Rounds of the following, 5 Burpees, 10 Box Jumps, 15 Leg Raises. 

Slow Mosey back to pull up bars. Busted out the timer for a good Ol fashioned Tabata beatdown.  Exercises were as follows: back to back rounds of each, Curls, OH Press, Plank on Coupon, SSCD, American Hammers, Bonnie's, KB Swings.  All rounds were 45 seconds work, 15 seconds rest.

Just enough time remaining to crown a new Fury Champ.  The Challenge: Continuous Walk with coupon in Rifle carry.  Last block up takes the belt.  It was a battle royale between BenGay and Crayola, with the newly gall bladder free Crayola taking the belt in the end.  Maybe we outta look into that, as he was back to his usual ways of looking in the rear view mirror for the rest of us.

We circled up, counted, and named.

Prayers requests: Crayola and Sharpies mom, Quickies Mom, Aba's uncle.  YHC prayed us out.

NMM:  Good group of men putting in maximal effort today, not a whole lot of mumblechatter, too busy knocking out pull-ups and silently blessing me out in their heads.  😂 

Until next time, Brut is signing off.

Fwd: F3 Terrapin

Location: Terrapin

PAX:  

Abba, Crayola, EncinoMan, Sunshine, Bengay, Bubble Wrap, Fratelli, Landline, Yorkie, Flea, Mayflower, Quickie

Warmup (if any):

20 Burpees
20 SSH
15 Burpees
15 SSH
10 Burpees
10 SSH
5 Burpees
5 SSH

The Thang:

Grab a block and head to the Jeffs Barber Shop.

AMRAP 15 minutes

25 Overhead press, 25 Bonnie Blairs (the hard way)

Run up to the top of Charles Street do 25 Big Boi sit-ups, run back down, Rinse and repeat

AMRAP 15 minutes

25 curls. 25 squats

Run up to the top of Charles Street do 25 American Hammers (the hard way), run back down, Rinse and repeat

We stopped with 5 minutes to spare and did 10 Burpees.

5:58 Recover was called. Return blocks

Announcements:

Christmas Party at Blu's house 12/17

Prayer Requests:

Flossy's Family​

NMM:

Great Job this morning guys! Didn't realize how many Burpees that was during the warmup until after we actually did them. Probably not the smartest thing I've done. Oh well we all got better this morning! Also, Crayola is faster without his Gallbladder

Until next time,

Quickie

December 5, 2022

 Location: Starbucks

Conditions: Cold wind blowing in from the North.

PAX: Duggar, Southern Belle, Inspector, Pacer, Bueller, Tweeter, Piddler, kobayashi

The Thing:

3 PAX showed up early to get in a little extra. 45 minutes just isn't enough for some folks. 4 PAX were on time and 1 was just a little behind. 

All PAX got better.

Announcements:

• Christmas Party at BabyBlu's house on December 17th.

Prayer Request/Praise Reports:

• Flossy's and Family after the lass of Flossy's dad.
• Pacer's family member had their baby.

NMM:

• Tweeter doesn't care that his van likes The Wallflowers
• The brisk, north wind had Tweeter layered up with a hipster beanie and 3 shirts.
• Not sure why the Name-O-Rama video abruptly when it got to me, but popular opinion is that my hair scared the camera.