Conditions – A cool balmy 83 degree fall night with the hint of man sweat in the breeze.

Disclaimer/COP – YHC arrived at Black Flag with a truck full of goodies “blocks” to start this night off right. Somewhere in my planning this Q my mental faculties must been askew, this looked great on paper. After the disclaimer to the pax, this is how it went down.

Warm Up –

Mosey to the top deck for the warm up.

TTT x10 IC

LBAC x10 IC Forward

LBAC x10 IC Reverse

Motivators aka SSH aka Penthouse/Bellhop Shuffle x10 IC. This little ditty I saw on F3 Naperville twitter and it looked awesome. The total amount done = 220. Definitely a #crowdpleaser #countingnumbers

Slowly mosey back to the main lot for the next round of fun. #itburns

The Thang –

Grab a block, cusack to corner one:

• Curls for the Girls x20 IC
• Overhead Presses x20 OYO
• Squats w/Block x20 OYO
• Block Merkins x20 IC

Cusack to corner two:

• Curls for the Girls x15 OYO
• Overhead Presses x15 OYO
• Squats w/Block x15 OYO
• Block Merkins x15 OYO

Cusack to corner three:

• Curls for the Girls x10 OYO
• Overhead Presses x10 OYO
• Squats w/Block x10 OYO
• Block Merkins x10 OYO

Cusack to corner four:

              Curls for the Girls x5 OYO

• Overhead Presses x5 OYO
• Squats w/Block x5 OYO
• Block Merkins x5 OYO

Pre Mary (to recover), the lack of oxygen clouded my memory on the count.

• LBC – Penthouse
• 6” w/lift – Penthouse
• Flutter kicks – Penthouse
• Canoes – Survey Says
• Freddie Mercury – Costanza
• Dying Cockroaches – Soft Shell
• American Hammers – Shakespeare

Part Two:

Partner Up

Pax 1 farmer carries w/shoulder lift holds every other ten steps

Pax 2 20 block swings, 15 triceps extensions, 10 thrusters

Rinse and repeat x2

The coup de gras ended on 21’s (curls) IC

Mary –

BBSU x25 IC (3up / 1 down count)

#SweatAngels

Recover Recover

This beatdown was more than I expected. Thanks to the HIMs that decided to DRP with me this evening. On another note, there was a quick glance of a Chippindale in our presence. “The glistening and buffness under the night lights” noted one pax. Needed to be there to know!!

This thing called F3 is contagious. Wanting to do more for F3, the Pax, family and community. As some, if not most are total beatdowns and still I come back for more. A big thanks to my bro-in-law Fryin’Pan @TCBrinkley on the EH, @F3LakeMurray @F3Depot and @F3LakeWylie #Wyliemen for making me a better man all around and lifting me up.

Announcements –

• Nessy CSAUP – 10/26 (3 man teams)
• Last few days left to order your F3 Lake Wylie Shirts. Get them before they’re gone.
• Needing to double down or looking for an evening AO? Black Flag has you covered…do it!!

Prayers – Unspoken

Until next time,

Penthouse

#ISI #DRP

SYITG