Just a Little Lunge Walking

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

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

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

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

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

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

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.

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

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

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

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

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!