Fear the Kraken

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  • QIC: Hauschka
  • When: 05/18/17
  • Pax: Crawdaddy, What Did, Mainframe, Backdraft, Lulu, Jiffy, Snaphook, Sugar Bug, Cheddah, Cauliflower (FNG), Magic Hat, Straight Up, Ginsu
  • Posted In: The Ranch

Short mosey to traffic circle for Warmup.

15 – Mountain Climbers
15 – Peter Parkers
15 – Parker Peters
15 – Imperial Walkers
20 – SSH
20 – Moroccan Night Clubs

The Thang

Mosey to rear entrance of school. YHC had a quick word on maturity and a few thoughts to ponder during the exercises.

Bear crawl to the first speed bump, Lt. Dans to the second, etc…for 4 speed bumps. Lot of mumble chatter on the distance between speed bumps.

Mosey to the circle beside the school and partner up.

50 Kraken Burpees (lots of mumble chatter during the demo of this exercise as well as during the exercise itself). You’re welcome!

Kraken Burpees: A Burpee that is performed with 3 hand-release Merkins at the bottom…

150 Dips
300 Flutters

Partner 1 – Run the traffic circle (1/4 mile)
Partner 2 – Work on the exercises

Slow mosey back to COT for a few more words on Maturity.

Moleskin

The challenge after the workout was to think about an area in our lives where we need to mature and to think about what is holding us back. The area(s) of our lives that need maturing are most often where we need the most forgiveness from others. Most of the time, we are at fault as we don’t ask God for help and we try to handle it on our own. Paul wrote in 2 Corinthians 12:9 how we are to mature. He asked God to remove his thorn in the flesh (telling God what he ought to do instead of the other way around) and God responded, “My grace is sufficient for you, for my power is made perfect in weakness.” The challenge for all of us is to recognize this and change from a self-centered life to a God-centered life. We can’t but he can! And that is maturity.

Great job by all the PAX for crushing it today, especially our FNG Cauliflower. Thanks Backdraft for the opportunity to lead and to the Pax for working their butts off.

Announcements
Read the newsletter – lots coming up
F3 Dads baseball game
Convergence at Eternal tomorrow (HT Baxter)
Mission trip fundraising for the Colombia mission trip – bracelets, bowling tournament June 10th, Sam’s Car Wash gift cards

Prayers
Injured pax
What Did – loss of loved ones Gigi and Justin

Hauschka

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Where the Hell am I?

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  • QIC: Dark Helmet
  • When: 05/17/17
  • Pax: Yogi, Red Ryder, String Bean, Korn, Chef, Horton, Drifter, Copperhead, Bounty, Dark Helmet (QIC)
  • Posted In: Uncategorized

Bounty posted that he needed some men to Q at School of Ruck. I raised my hand. This was before I knew how far it was from me… and that it started at 0500 rather than 0515…

As I drove under the light of a half-moon down 77… then down Celanese Rd… then down past anything that resembled civilization… (where the hell am I, anyway?) I remember thinking,
“it’s no joke to get out to “The School”, but once you are there, the possibilities abound.

The day before the Q, I had tweeted Winston Churchill’s quote, “If you are going through hell, keep going.” (Or for my trip out to Q, if you are going to York… Keep going…) I thought it would be fun to resurrect a ruck workout I had led a couple weeks ago that I called “Dante’s Inferno” where we traveled through the 9 “circles of Hell”. It looks something like this:

9 circles of Hell
Partner up, size matters…
Circle 1: Walk around the bus loop at the Elementary School

  • 5 curls
  • 5 overhead press
  • 5 flutter presses (double count)
  • 5 dips
  • 5 sumo squats

Circle 2: Double time around the building

  • 10 of each exercise

Circle 3: Overhead hold around the building

  • 15 of each exercise

Circle 4: Catch me if you can around the building

  • 20 of each

Circle 5: Lunge Walk around the building

  • 25 of each

Circle 6: Crab walk around the building

  • 30 of each

Circle 7: Bear crawl around the building

  • 35 of each

Circle 8: Partner 1 Fireman’s Carry around the building

  • 40 of each

Circle 9: Partner 2 Fireman’s Carry around the building

  • 45 of each

Sadly, for time’s sake, we had to cut a little bit short and ended up skipping from Circle 7 directly to Circle 9. Needless to say, I am sore today…

NMM:
Each of us at different times faces difficulty. Our jobs, our families, our fitness, our faith, any number of things can be strained or challenged. Sometimes, you’ll want to quit. Sometimes, you’ll feel alone and like you are going through hell. Whether it’s a ridiculous workout, or whether it’s a personal challenge, the best thing to do when you feel like you have no more left, is to just keep going. If you quit and stop moving, you have guaranteed failure. If you keep moving, you may still fail, but then at least you can be taught what it was you were put through the test for in the first place. That’s not an option if you quit. The goal is not always to achieve some amazing thing. Sometimes, the goal is to learn on the way… through hell…

Helmet, out.

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“10 Would Have Been Plenty” at PoopDeck

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  • QIC: DaVinci
  • When: 05/18/17
  • Pax: Cable Guy, Peg, Shakespeare, Dark Helmet, Witch Hunt, Brickhouse, Andretti, Kenyan, Kamikaze, Olaf
  • Posted In: Poopdeck

Got the “call” on the Twitters late yesterday afternoon that a substi-Q was needed at PoopDeck. It’s been a while since I have led a workout, so I felt compelled to raise my hand. Plus, I knew if I Q’d, there’d be no burpees. After Witchhunt’s Q at Abyss, that was very important to me.

The Thang

Having properly disclaimed that I am not a professional, etc., we went for a two-lap mosey around the parking lot, with a little side-shuffle and karaokes, then switching to toy soldiers all the way to COP. Warm up was off the cuff, and as I remember it was:

  • SSH x 15
  • Windmills—nice n slow x 10
  • Weed-Pullers aka Potato Pickers aka Cherry Pickers x 10
  • Merkins x 15 (“10 would have been plenty.” — Dark Helmet)
  • A little stretching of the “claves” and the back, then
  • Mountain Climbers x 15 (“10 would have been plenty.” — Dark Helmet)

A little MORE stretching of the “claves” and the back, then

  • Peter Parkers x 15 (AGAIN from Helmet lol)

Then a short mosey to the front of Bowl n Bounce. We used the columns as distance markers.

  • 5 merkins, bear crawl to next column
  • 5 LBCs, crab walk to next column
  • 5 merkins, bear crawl to next column

and so on.

Then, on the way back:

  • 5 squats, lunge walk to next column
  • 5 squats, lunge walk to next column

and so on.

Then we took a long(ish) mosey to the parking lot near the lake for some OBT-inspired Dirty McDeuce. 3 exercises per set, 12 reps of each with a long(ish) lap between sets.

  • Merkins, LBCs Squats
  • RUN!
  • Shoulder Taps, Freddy Mercurys, Lunges
  • Run!
  • Parter Derkins, Crunchy Frogs, Jump Lunges
  • Run!
  • Incline Diamond Merkins (on wood posts), Dying Cockroaches, Sumo Squats
  • Run!

Then, since Kamikaze is getting ready to head to Japan for 3 years, I asked him to come up with our last set:

  • Merkins, LBCs(?) and Mountain Climbers
  • Run! (lap and then back to COT)

We arrived back with a couple minutes left on the clock, so I asked for the PAX to name some ab exercises. Cable Guy counted off some American Hammers and Andretti did some Fast/Slow Freddys. Then it was time for some announcements (Convergence) and praises prayers. I asked Kamikaze to take us out with a prayer. I wish I’d had my phone recording, because it was a perfect prayer and there’s no way I can recount it as eloquently as he prayed. Though he was only able to post with us for a week, he is truly an F3 brother and will be missed. We wish him well as he deploys to Japan where he will serve as a Navy Chaplain.

Thanks to all the men who posted and to WildThing for the opportunity to Q.

 

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Be careful what you ask on Twitter

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  • QIC: Bonsai
  • When: 5/16/2017
  • Pax: Maximus, Cornhole, Shady, Rad, Lil E
  • Posted In: Golden Corral

The evening before the workout I sent out a message on twitter asking who was the Q at Golden Corral for the Ruck WO.  I quickly got a response back saying it was wide open just for me.  Obviously I stepped up and took the Q.  For about the next 20 minutes I thought about trying to put together a winkie, but then I finally decided to wing it since I have participated in several WOs at GC and figured I could put something together.  So the moral to my story is don’t post something on Twitter or any other social media where other Pax are that you aren’t willing to lead.

Warmup:
20 SSH IC
10 Windmill IC
10 Hill Billy Walker IC
10 merkins IC – with ruck on

I have participated in quite a few ruck workouts at GC and every time we walk around to the back side of HT/ 9 Round I always think we are going to do something to incorporate the large tractor tire sitting on the sidewalk.  Every time we always continued right past it without stopping except for this time.

The Thang:
Split up in pairs and do the following:
1 – partner flip the tire from 9 Round to the end of building and back
2 – squats and run to cones and back – rotate with partner between squats and run until team 1 has finished
3 – LBCs and run – same rotation as #2

Once #1 finished all teams rotated to their next station after 5 Man Makers
Rinse and Repeat until completing all 3 stations

Mosey over behind the Tire Station for a modified version of Dora
100 merkins – with ruck
50 step ups on wall – with ruck
**Initially I called out 100 step ups but realized it would take forever to complete so being Q I modified

5 Man Makers
Gave pax a quick breather while I shared my thoughts on Maturity
Back to the wall for 25 more step ups as a group
DORA 100 LBCs
15 more step ups as a group
5 Man Makers
10 more step ups as a group

After completing 100 step ups we moseyed over to the side of the HT for a 6-10 count wall sit
15 Dips IC

5 Man Makers

After all of this terrible stuff I still didn’t feel like a ruck workout is complete until you have to bear crawl.

Finally it was completed with a round of Homer and Marge until COT.

Honestly I found it to be very fun and challenging to Q on the fly.  However I wouldn’t recommend it to anyone who has never been to a site to try and do this because it could be an epic failure.  With that said I still plan to do some prep work for my Q’s just so I have something to leverage if needed.

Thanks for allowing me to lead and great work by all Pax!

 

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Final Pre-Blast for PHOP 0500 START TIME

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  • QIC: Dawg Pound
  • When: 05/24/17
  • Pax: Everyone
  • Posted In: Uncategorized

We are 1 week away from the PHOP Games, which will start at 0500, and not the normal 0515!!  I am excited and nervous.  I’ve never done anything like this and I am not sure how it’s gonna go.  Hoping all my worrying ends up being unfounded.

As far as the exercises:

Various excercises will be counted for two minutes as many reps as possible(AMRAP).

I will get out there Tuesday night to set up and finalize how to most efficiently and effectively move through the exercises.  I have hand drawn diagrams I’m working with.

If we finish early, we will get creative and do some more work, if we don’t finish on time we will go home disappointed.

The 8 exercises to be tested:

  • LBCs
  • Burpees
  • Side Straddle Hops
  • Hammer Swing on tire
  • Tire flips
  • Bear crawl around tire
  • Cinder block shoulder press
  • Cinder block shoulder shrug
  • Cinder block swing

Proposed Schedule(subject to change)

0500  Welcome/Disclaimer/Warm Up

0505  Stage 1-All PAX do SSH, Burpees, and LBC together

0515  Stage 2-Half of PAX go to tires; half of PAX go to blocks

0535  Stage 3

0555  Clean up, collect sheets, COT

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Going out with a Bang… The Abyss 5/17/2017

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  • QIC: Witch Hunt
  • When: 5/17/2017
  • Pax: Cornhole (R), Da Vinci, Cornerstone, Nasa, Peg, Bones, Snooki, Cable Guy, Royale, Kamikazi, Kenyan (R), Axl, Haushka, Witch Hunt (QIC)
  • Posted In: Abyss

What a great day to Q a bootcamp. Perfect conditions for sweat and pain. When I showed up there were already a number of cars in the parking lot with Pre-Ruckers and Pre-Runners aplenty. Once all the other cars started to roll in we had 12 Bootcampers ready to roll and 2 runners out doing there thing.

We took a long mosey around the school with some dynamic stretches (i.e. Toy Soldiers, Butt Kickers, Side Shuffle). We circled up in the back parking lot for the Warmup:

  • Windmills x10
  • 1 Burpee OYO
  • Moroccan NCs x25 (Thanks to DaVinci for the reminder to not be a hero)
  • 2 Burpees OYO (Groan from the crowd, they are seeing the pattern)
  • SSH x20
  • 3 Burpees OYO
  • Imperial Walkers x10
  • 4 Burpees OYO
  • Low Slow Squat x10
  • 5 Burpees
  • Hydro Merkins x10
  • 6 Burpees OYO
  • Seal Jacks x20
  • 7 Burpees OYO
  • Peter Parkers x10
  • 8 Burpees OYO
  • Mountain Climbers x10
  • 9 Burpees OYO
  • Plank Jacks x10
  • 10 Burpees OYO

Asked for a couple 10 counts after this fairly aggressive warm-up. Then we were off to the hillby the school for THE THANG:

This was a workout I first did at Laces In and I love it. A real push for the Pax and it gets the heart rate WAY UP. Starting at the bottom of the hill:

Pyramid 1
10 Merkins, 10 squat jumps, 1 Backwards Run up Hill/Run Down
14 Merkins, 14 squat jumps, 2 Backwards Run up Hill/Run Down
18 Merkins, 18 squat jumps, 3 Backwards Run up Hill/Run Down

Pyramid 2
10 Bomb Jacks, 10 Plank Jacks, 1 Bear Crawl Up Hill/Run Down
14 Bomb Jacks, 14 Plank Jacks, 2 Bear Crawl Up Hill/Run Down
18 Bomb Jacks, 18 Plank Jacks, 3 Bear Crawl Up Hill/Run Down

With the Pax feeling the burn I gave them a choice. I had two exercises written down but only time for one. We either did another round of Pyramids or a mystery exercise (Would have been the Iron Hulk). The Pax went with what the knew versus the unknown, so it was another modified round of pyramids.

Pyramid 3
2 Burpees, 10 LBCs, 1 Sprint Up Hill/Run Down
4 Burpees, 14 LBCs, 2 Sprint Up Hill/Run Down
8 Burpees, 18 LBCs, 3 Sprint Up Hill/Run Down

After a couple of 10 counts, we lined up for a short Indian Run back to COT.

Thanks to the Pax for putting up with my craziness. There was no quit in this group today.

Moleskin:

Less than a year ago, we opened this Abyss and Dark Helmet asked if I wanted to be the Site Q. I jumped at the chance without really knowing what I was getting into (Thats my F3 motto: “Just say ‘Yes’ and figure it out later). What a great ride it has been in a short period of time. I received incredible support and leadership from the Pax. They were always willing to step up for Qs when asked, we always had great numbers and everyone pushed hard at the workouts. While its a bitter sweet moment for me, I have all the confidence that Bones will be able to take this AO to the next level. Thanks to all the Pax that have posted, Q’ed and supported this AO.

Announcements:
Friday Convergence
The Deep Time Change

Prayers:
Cornerstone’s Daughter Emma
Patience for Fathers

Until next time, back to the hunt…

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Crossy Road at the Ballroom

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  • QIC: Chicken Hawk
  • When: 05/16/17
  • Pax: Twister, Sparkplug, Mash, Fire Marshall Bill, Optimus, Newman, Barry Manilow, Moulder, Smithers, Deep Dish, Gilmore, Quick Books, Bass O matic
  • Posted In: The Ballroom

14 # HIMs enjoying great weather, great fellowship and a moderate work out on this beautiful morning.  It was a great Pax wide discussion on the theme of the month of Maturity.  Thank you to those #HIMs that stepped up to share their perspective on those areas of generational brokenness that they are overcoming and those areas where we continue to struggle even though we see the need for change.

COP – Thank you to Fire Marshall Bill for stepping up and leading an impromptu lead of the COP.  His cadence was perfect and he lead with purpose.  Beautiful Work!!

The THANG!

Mosey to the parking lot to do a little crossy back and forth across the parking lot width wise then running length wise.

Crossy road

 – Lunge

 – Backwards lunge

        Run lap

 – Broad jump

 – Burpee broad jump

        Run lap

 – Bear crawl

 – Backwards bear crawl

        Run lap

 – spider man/ Alligator walk

 – backwards spider man (Cancelled from winkie)

       Run lap

Curb arama split into two groups Indian run

 – Plank walk

 – toe tap

 – crab walk

Mosey to cinderblocks at the back of the of the Dunkin Donuts parking lot for some impromptu curls, arm extensions and squat extensions

It was a great morning with lots of mumble chatter.  Nice job by all and thank you for the honor of being Q

Aye!

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If you build it…. 5/16/2017

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  • QIC: Witch Hunt
  • When: 5/16/2017
  • Pax: Bones, Tater (R), Cerrano, Nasa, Bullwinkle, Craw Daddy, Hauscka, Peg, Andretti (R), Shakespeare, Kenyan (R), Kamikaze, Witch Hunt (QIC)
  • Posted In: Sea Legs

Could not have picked better weather for the launch of Sea Legs, F3 Lake Wylie’s newest running AO. 13 Pax showed up ready to take on the day.

The course was set for a trip through River Hills which includes some very hilly terrain. Pax took off and completed the 4 mile track. Everyone pushed and everyone finished.

I really appreciate all the support from the Pax this morning. You never know whether a new workout will catch on or not. But based on the support today, I know that this will be a great AO with plenty of support from the Pax.

Also as stated previously, this AO is for current runners and new runners. Do not be discouraged from posting to this workout because you dont think you can keep up. Everyone goes at their own pace and gets better.

Never forget, as we heard during the GRT, running is a life skill. A skill that needs to be sharpened.

Until next time, back to the hunt…

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4-Corner BLIMPS Accumulators

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  • QIC: Old Bay
  • When: 05/16/2017
  • Pax: Lincoln Log, Olaf, Funhouse, Falcon Crest, ChaChing, Maximums, Senator Tressel, Boeheim, Elvis (FNG), Pusher, Rad, Shady, Lil'E, Jeevs, Repeat, WWL, Atticus, Jekyll, Lutefisk, Bonsai, Cornhole, Decibel, Smuggler, Mainframe, ChangeOrder, FlatTire, Oldbay
  • Posted In: Golden Corral

27 Pax showed out for some work at Golden Corral, and to enjoy perfect F3 weather (low 60’s, clear, and not too humid). After the disclaimer was issued, half a dozen or so ruckers split off with Bonsai at the helm. The remaining pax moseyed with YHC for some warm-up action behind the Harris Teeter. #Mumblechatter was strong, and the epicenter of it seemed to follow Pusher.

Warm-up

  • SSH x25 (IC)
  • Windmills x15 (IC)
  • Forward lunges
  • Reverse lunges
  • Imperial Walkers x15 (IC)
  • Peter Parkers x20 (IC)
  • Parker Peters x20 (IC)
  • Mountclimbers x15 (IC)

As we moseyed from behind Harris Teeter, we crossed paths with an FNG (later named “Elvis”) that was EH’ed by Boeheim. Elvis arrived late due AO location confusion. T-Claps for him searching us out and catching up to the pax. We landed at the Rite-Aid building for the main event: 4-Corner BLIMPS Accumulators

The Thang
For each “round” described below, all pax were to run to each corner of the Rite-Aid building and do BLIMPS exercises. For those unfamiliar with the shape of a square building, that means the exercises were repeated 4 times each round (once at each corner). After each round, leading pax planked until the 6 arrived. So we all started each round together.

Round 1- 1 burpee at each corner (running between corners)
Round 2 – 1 burpee, 2 step lunges at each corner
Round 3 – 1 burpee, 2 lunges, 3 Imperial walkers
Round 4 – 1 burpee, 2 lunges, 3 Imperial walkers, 4 merkins
Round 5 – 1 burpee, 2 lunges, 3 Imperial walkers, 4 merkins, 5 plank jacks
Round 6 – 1 burpee, 2 lunges, 3 Imperial walkers, 4 merkins, 5 plank jacks, 6 squats
Round 7 – 2 lunges, 3 Imperial walkers, 4 merkins, 5 plank jacks, 6 squats
Round 8 – 3 Imperial walkers, 4 merkins, 5 plank jacks, 6 squats
Round 9 – 4 merkins, 5 plank jacks, 6 squats
Round 10 – 5 plank jacks, 6 squats
Round 11 – 6 squats

We managed to get all 11 rounds in before heading to COT. For those curious about the numbers.
24 burpees
48 step lunges
72 imperial walkers
96 merkins
120 plank jacks
144 squats
Total Distance run: 1.8 miles (at least that what I thought I over heard Pusher/Funhouse say). That’s a health distance to put around a single building. Wouldn’t be surprised if Rite-Aid Security HQ was panicking.

Naked Man Moleskin
Welcome FNG “Elvis”, who tolerated YHC refusing to give any demos of the exercises, and was also denied the traditional 5 minutes of AbLab, since we were busy with the main event right up until 0600. Prayers were requested by Lutefisk who’s father is undergoing surgery, and mother who will be taking care of him, but is having some new health issues of her own. Also for Shady who lost his dad a few weeks ago and needs comfort and encouragement as he continues to grieve. Also, for the men giving it away by helping launch F3Cincinnati – wishing them safe travels and praises for their willingness to serve.

Excellent work by all this morning. Thanks to Decibel for allowing me to Q.

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Almost had #SaveTheShanks at Tomahawk

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  • QIC: Longshanks
  • When: 05/15/2017
  • Pax: Java, Pin-up, Geronimo, Skate-or-Die, Cash Flow, Clampet, Chicken Wing, Sugar Bug, Longshanks(QIC),
  • Posted In: The Snake Pit

Received a text from Chicken Wing yesterday afternon asking me if I was good to go for Tomahawk this week.

I HAD NO FREAKIN IDEA!!! So Thank you to Chicken Wing for the reminder (shameless Plug for Site Q’s – make sure you are checking with your Q’s each week to remind them of their responsiblity to Q so we don’t have another #savetheSquatch )

9 showed up at Tomahawk for a semi-professional beatdown from YHC. Disclaimer given and off we went.

The Thang

Slow Mosey up the car loop with some butt kicks, high knees, and Toy soldiers while Java came rippin in hitting the 3 wheel motion. Back to parking lot for COP:

20 X SSH
10 x IW
10 x Windmills
10 x Slow Merkins
10 x Mountain Climbers
10 x Peter Parkers
Plankarama

Grab the bell at head to light pole where a dry erase board and deck of cards had been placed earlier. We would do 4 cards worth of exercises and then run a recovery lap and then draw 4 more. Keep going that way until we finished the deck.

Hearts – KB Swings
Spades – Squats
Clubs – Triceps Extensions
Diamonds – Clean And Press
Face Cards (Jack, Queen, King) – 5 KB Burpees
Aces – 20 American Hammers

Made it through the deck (although we skipped the lap twice) and then finished with 30 seconds of LBC’s.

Announcements – 1st F and 3rd F convergence this Friday at Harris Teeter near Baxter/Eternal Church offices

Prayers – sick and hurting, followers of Christ that are oppressed around the world,

Moleskin
1. Thanks to Chicken Wing for the opportunity to lead this morning. The regulars noticed it was much quieter with Birdcage not there.
2. Get on Twitter and follow @F3SPEEDFORNEED Awesome thing that our SOB brother JRRTOLKIEN is trying to get started with F3’s involvement. Last I checked they already have enough money for 3 wheelchair racers.
3. If I had failed to show up this morning we would’ve had #savetheShanks My version would’ve had Dark Helmet doing 10 burpees for every like on #savetheshanks With Friends like me, Dark Helmet sure doesn’t need any enemies. Probably doesn’t have any enemies anyways, too nice of a dude #bromance
4. Some of the best workouts I’ve been to over the years have been the simpliest. Thanks Maximus for this idea a couple of years ago. Modified it just to make it a little bit different and a lot more awful. 4 jacks in a row = no Bueno

Til next time (tomorrow at Coliseum, you’ve been warned if you’ve gotten this far)

Longshanks out!!!

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