Tag: Tinsel

Early Risers at the Swamp

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When I pulled into the parking lot near Best Buy, there were several cars already parked near the AO.  Based on the mumble chatter on social media, several of the PAX were getting in some early training for upcoming events.  There were 23 men at the work out, 13 for ruck, 8 for BC, and 2 runners.

After the disclaimer, we jogged to the front of Best Buy.  We started with a few warm up exercises (Butt Kickers, Toy Solders) before we moseyed over to the back of Just Fresh.

COP

SSH  x 20

Imperial Walker x 20

Windmill x 10

Plank Stretches

 

Next, we moseyed to the front of Home Depot for a round of Dora 1-2-3

100 Lat Pull-ups on the bicycle rack

200 Squats

300 LBCs

Next, we moseyed back to Just Fresh near the staircase for a round of Arod 3-2-1 (reverse Dora). Instead of running around the parking lot, we ran up and down the stairs.

300 Calf Raises

200 Lunges

100 Jump Squats

Next, we headed back to COT for one last exercise, the Merkin Gauntlet.  The Pax lined up in a plank position.  Each person performed 4 merkins in front of each person.

COT

Special prayers for Twister as he recovers from his eye surgery

 

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Tinsel’s Utensils rolled in the Deep

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Great morning to bring all the props out, we had 17 PAX (4×2.0’s) kids have become “regulars” at the deep, we also had the visit from EZ rider from the Gas House Region.

We started with a slow mossey around the parking lot followed by the warm up exercises led in part by 2.0 Sonic:

Side Straddle Hops

Moroccan night clubs

Windmill

Weed pickers

Low Slow Squats

Mountain Climbers

Low Slow Merkin

As with most of my regular Q’s I had setup stations with different exercises on each station, in this case they were about 40-5- yards apart, we divided the group into 4 teams to conquer the 4 stations:

STATION 1

USE WEIGHTS 

-> 10 man makers

-> 20 biceps curls

-> 20 bent over row

-> 25 overhead press

-> 30 triceps extension

Bear crawl to station 2

STATION 2

-> 10 diamond merkins

-> 20 wide arm merkins

-> 20 regular merkins

-> 30 battle rope wave SC

-> 40 Shoulder taps

-> 40 plank jacks

Crawl Bear to station 3

STATION 3

-> 10 burpees

-> 10  Tire flips

-> 20  Monkey Humpers

-> 20 lunges SC

-> 30 low squat (touch the ground with hand)

Bear crawl to station 4

STATION 4

-> 30 LBC’s

-> 30 Rosalitas

-> 30 Sledgehammer swings  (15 each side)

-> 40 Dying Roach SC

-> 20 slam ball to ground

Crawl bear to station 1

Once all teams have finished all station we circled up for Royale to pick one of 3 cards that will give us the next exercise which consisted of a modified jack webb, I have used this webb twice and it’s best known to some of Lake Wylie’s pax as the Vin Diesel webb :

1 KneeKhtar N’Diaye (kneel down on both legs and get up, alternating legs) – 4 squats

Progressive to

10 KKND – 40 squats

It works your quadriceps on every single move, lots of whining during this set of exercises, next time I’ll bring extra smoked Gouda cheese for the whine.

We couldn’t  finish one of my workouts without the visit of the famous Captain Thor:

1 Big Boy Sit Up- 4 American Hammers

Progressive to

10 BBSU – 40 AH

Again lots of chatter during this one and one complained about his only Ab muscle being ripped apart after we finished,  but he certainly got better at ABS. We followed it with some stretching superman’s for about 1 minute.

With all the FiA ladies rolling in we had to go back to COT but we still had 5 minutes to spare so we finished our bootcamp with some Mary.

COT

We talked about the invergence and convergence coming up on September 6th and 7th.

Prayers for injured PAX, friends and family that are going through a difficult situation with their health and our families in general.

Great morning and great group of PAX, everyone got better!!

Thanks O’reilly for the opportunity to lead.

Tinsel Out

 

 

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4 Basic Exercises, Indian Runs, Achievement Recognitions and Pop Quizzes

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3 “Peg Leggers”, Me. Whitesnake and O’Reilly, met to get better (Cannonball Pre-run Staple to Peg’s house and back) before any other Pax showed up.

15 men Circle up on a muggy day and the disclaimer was given. I recently posted in Myrtle Beach and they added the Phrase “I do not know your injuries” to their disclaimer and I liked that so I added that.

We then moseyed to the far corner of the parking lot for my usual and now retired COP
Basically a Deconstructive “Worse Ever Merkin”
30 SSH in cadence – Because u should always do 30
20 Werkins in cadence
30 Seal Jax in Cadence
20 Merkins in Cadence
15 Smurf Jax in cadence
10 Diamond Merkins in cadence

A couple Kettle bell Indian Runs back and forth to the 2 parking lots with The “Thang” worked into them.

Also did 102 kettlebell burpees in recognition of O’Reilly loosing 102 pounds. My math was 102lbs divided by 15 pax = 10 each rounded up
Also recognized Costnaza and his weight lose and running achievements

3 rounds of The “Thang” in between the Indian Runs:
Kettlebell curls on my count till my arms hurt
Kettlebe Tricep ext. on my count till my triceps hurt
Goblet Squats with a kettlebell overhead press on my count till my legs hurt
Big boys with a kettlebell push over knees on my count till my gut hurt

Quiz with Kettle bell hold away from body until the new Pax told me F3 Mission Statement and 5 Core Principles (they did ok)
Quiz on Me – I asked a few personal questions about me and the Pax seemed to know me pretty well. Questions were pretty easy or I talk about myself to much.

A little time for some Wall sits and burpees and merkins sprinkled in.

My take on the whole thing, we all got better and very wet. So wet that I had to hang my clothes on my brush guard all day and they still didn’t dry by the time I went home. I guess that is what happens in 100% humidity and a lot of work getting done. Also, I told these guys again I didn’t want any new friends when I started this thing but crap now I do and I can’t see to shake them.

Till next time
Forever – I will be TWO FERNS!

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The Honey Badger 1776 Challenge

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There was alot of chitter chatter on Twitter…..and Slack……leading up to this workout on 7/1 regarding posting to Badger or some other location in the greater Fort area. I ponder if some thought my idea of a finishing this Badger workout with an earned patch was like luring kids with candy and less worthy. I guess others though 0430 wakeup was a little too early, disturbing their beauty sleep, and had to lament about that as well (even though preruns and prerucks some participate in do indeed launch around that time). I guess  some people still think Badger workouts ONLY come from a book.

Well, I like to think they were all wrong. If others chose to not post to Badger, that’s their choice. That’s part of what 7/4/1776 is all about.

But 11 HIMs did show up early. They heard my disclaimer. We had a VERY brief warmup run then the  COP right at the start

15-20 or so of the following to loosen up a little:
* SSH
* Windmill
* IW
* MNC
* and a few other things

Then off we went to the track/football field for the main event.

The Honey Badger 1776 Challenge

7 Laps of 400m runs, plus 1,776 Exercises
Not many words of inspiration. Get right into it. OYO, You vs you. Similar to the Fort’s infamous Board of Pain, but I tweaked it a little because wanted everyone to complete it in around 90 minutes, not get 1/2 way only to come back a week later to get 1/2 way again. Q Special was  – if running out of time – allow folks to team up to accumulate/add reps together. Goal is for everyone to complete it in 1.5 hrs or so. We did not need it.
  1. 50 Burpees
  2. 100 Calf Raises (50 Reg / 50 Toe out)
  3. 100 Ski Abs (DC)
  1. RUN 400m
  1. 100 Merkins
  2. 100 LSS
  3. 100 LBC
  1. RUN 400m
  1. 100 CDD
  2. 100 Jump Squat
  3. 100 AMERICAN Hammer (DC)
  1. Run 400m
  1. 100 Overhead Clap
  2. 100 Mountain Climbers (DC)
  3. 100 Hello Dolly
  1. Run 400m
  2. Q Special – Teaming can start after this run pending time remaining
  1. 100 Wide Arm Merkin
  2. 100 Jump Lunge (SC)
  3. 100 Flutter (DC)
  1. Run 400m
  1. 100 Plank Shoulder Tap (SC)
  2. 100 Hillbilly Walker AND – Badger Challenge of 100m Crab Walk
  3. 100 SSH AND – Badger Challenge of 100m Bear Crawl
  1. Run 400m
  1. 26 Burpees
  2. CROSS THE FINISH WITH 400m RUN!!

Music was provided. Not the death metal Dirty wanted to satisfy his unicorn rainbow spirit animal urges, but what I provided was good enough. MAN WAS IT HOT!! We all were completely coated in those little rubber pellets in the artificial turf field. Longshanks was King for sure, but we all pushed each other through it and everyone completed it. That was the goal, and we met it.

As we were around #12 or so the sun started coming up…..an amazing red glow that got brighter and more vibrant as daybreak drew closer. We all took a moment now and then to admire God’s creative artistry on display. It was absolutely stunning. and seeing it as your rounded the curve halfway through a lap was quite motivating. It gave you that little boost only He can do.

Back to the COT for a little discussion on Freedom, getting patched, and A/P/P.

Those who were there earned a “Freedom Isn’t Free” patch. Yes, a patch. For one, in honor of 7/4/1779. For two, the BoP is pretty much a mini CSAUP. Completing a slightly watered down version (half the running. a few different exercises, but more exercises) IMO warranted something to remember that.

Freedoom Isn’t Free

As well drew close to Independence Day on that Monday, I wanted everyone to remember what went into achieving our independence. It is not just about the soldiers who fought and died in the Revolutionary War. They are a huge part of why we have our independence, but so are the people who essentially started the war. In the years leading up to it, the men and women behind the rebellion from British rule were forging the foundation of a new, independent country knowing that their actions could lead to their own death, or to harm of their loved ones. That took alot of courage to stand behind their convictions. They wanted this country to stand and prosper on its own ruling power, but in order to do that they collectively had to stand and fight on their own willpower. They knew that once they declared freedom from the Kingdom of Great Britain, there was no turning back. Either they would become a free country, or they would all die trying. When those 56 men of the Second Continental Congress from the Thirteen Colonies that made up the fledgling nation signed the Declaration of Independence, they knew the gravity of the situation but were more than willing to do so. Their act of signing and ratifying the Declaration of Independence was an act of treason, punishable by death. Those men were hunted down. Their properties, belongings seized. Their families were taken prisoner or sometimes executed as well. But that did not matter to them. While other men were dying on the battlefield, they were dying behind the lines. MANY made the ultimate sacrifice to forge our freedoms. To this day MANY have made the ultimate sacrifice since to ensure they remain in place. Never forget that. Never take anything you are blessed with in this country for granted, for there are MANY with MUCH less. Pay what you have forward to others less fortunate, even if it means taking risks – however they may affect you –  to do so. That’s how this country, and world, will get better. That’s how our country was born.

Happy Independence Day!! Happy Birthday USA!!

Thanks for the opportunity to lead.
-NASA

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Hero Workout – “Jay”

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11 at the Honey Bader to honor Spc. Javion “Jay” Sullivan for his service to our country and giving the ultimate sacrifice.  He was a hero before he went overseas and solidified that truth with his sacrifice  Jay is the last soldier from from Fort Mill to give his life for this country.  He was a man with dreams and aspirations and he is a great reminder that we need to give our all every step of the way.  Thank you Jay for serving our country and thank you for inspiring me to live with purpose!

Who                                        Spc.Javion(Jay)SavonteSullivan

From                                       FortMill,SC

Deceased                 January8th2018 inOperationInherentResolveinAlAnbarProvince

Age                            24yearsold

Survived by                       Wife–RavenSullivan;Daughter3 year-oldMahogany

PartI:

Specialist JavionSullivan diedJan. 8, 2018 in Al Anbar Province, Iraq, inanon-combat-related accident, according to the U.S. Department of Defense.

Sullivan was assigned to the Fort Hood,T Texas based 16th Signal Company, 11th Theater Tactical Signal Brigade ,which provides communications support to III Corps operations. Serving from 2015 until 2018.

Jay was a star wrestler at FortMill HighSchool. He even had some skills on the basketball court, too. But his parents are most proud of the love he showed his wife, Raven, and3-year-old daughter, Mahogany, as well as his unwavering passion to serve his country.

PartII

Raven andJay met each other while in junior high school. Raven was a student at a private school in Greer and Javion, of FortMill, had cousins at her school. In 2005, they met at Cleveland Park whiles he was playing volley ball and he playing basketball.

His cousins told her he wanted to see her again. After several attempts to ask her out,she finally said yes. They met and continued to date until marrying in 2015. They had one child together, Mahogany.

“Heal ways wanted a challenge that was strong, physically and emotionally,”she said.

He had planned on becoming a personal trainer, owning his own gym and developing a line of protein supplements.

“He (also) wanted to build cars from the ground up, and build a house from the ground up—with all the bells and whistles,” Raven said.

Hero Workout – Jay

18 Min. AMRAP – with 24 reps representing Jay’s age and 3 burpees between reps to honor Jay’s daughter Mahogany

  • 24 Pull- ups (8 regular, 8 wide-arm, 8 shrugs)
    • 3 Burpees
  • 24 Inchworm Merkins
    • 3 Burpees
  • 24 squats w/ weight (tire, cinder block)
    • 3 Burpees

Pavement of Pain – To honor’s Jay’s desire for a challenge that was strong both physically and emotionally.  With a life expectancy of 76 years old for men, Jay lost an estimated 52 years of his life.  Each of these exercises are a reminder of making the best of the time we have left regardless how m

  • 52 – Hand release Merkins
    • Run down the hill forward and up the hill backwards
  • 52 – Squat Jumps
    • Run down the hill forward and up the hill backwards
  • 52 – Knees to chest on Pull-up Bar (x2 Big Boy Situps)
    • Run down the hill forward and up the hill backwards
  • 52 – Burpees
    • Run down the hill forward and up the hill backwards
  • 52 – Jumping Lunges (right/left = 1)
    • Run down the hill forward and up the hill backwards
  • 52 – Leg Lifts (tap heals to pavement to 90 degrees)
    • Run down the hill forward and up the hill backwards

Thank you for the opportunity to lead!

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Webs at Bermuda Triangle for anniversary celebrations

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First time out at the Bermuda Triangle, longer drive than usual but it was totally worth it, good to see new faces out in the gloom.

Today marks my 2nd anniversary with F3 Nation and it’s also the first anniversary of the Bermuda Triangle AO, TCLAPS to Homebrew for leading this AO during this year so what better way but to combine the celebrations; 15 PAX decided to get better and were ready to start the party at 0500, some where disappointed to know that no utensils were in the menu but later found out that it was better that I left the utensils out.

After a short disclaimer, we moseyed to the front of the school for the warm up in cadence:

Windmills

Moroccan Night Clubs

Low slow squats

Low slow merkins

I’ve been nursing a pulled hamstring all week so I decided to keep the running part to a minimum; I had 4 cards in my pocket with predetermined webs, we circled up on a “grassy” area, even though most of it was dirt with patches of grass, time to start our webs series, first web LEGS:

1 Knee Tar Jie – 4 squats, progressive to 10 KTJ and 40 squats (55 KTJ and 220 squats total)

Some questions arose when the second card was pulled out of my pocket but you don’t get up at 4 am to to the easy thing, second web CHEST/SHOULDERS:

1 Worst Merkin Ever (wide, regular, diamond) – 4 Carolina Dry Docks, progressive to 10 WME – 40 CDD, after the 8th WME I decided to switch the 9th and 10th round to regular merkins only and the CDD stayed the same. Flux was a champ and decided to do WME on the 9th and 10th as well so some of us joined him in the action. (+-150 merkins and 220 CDD)

we moseyed back to the soccer field for a softer grassy area and on the way there the site Q asked me about the legendary Captain Thor web, well, that was our third web ABS:

Captain Thor
1 Big Boy Sit Up – 4 American Hammersogressive to 10 BBSU and 40 AH (55 BBSU and 220 AH total)

With about 7 minutes left in the clock, I pulled my last card for the fourth web series CARDIO:

1 burpee – 4 goof balls, progressive to 10 burpees – 40 GB (most of us finished the 8th round for 36 burpees and 144 GB) I learned about goof balls last weekend at Hog and Coyote and this exercise really gets your heart pumping,  yes you guessed, you look like a goof ball!!

My plan was to include all groups of muscles into one workout and we did it, great job pushing yourselves out of the comfort zone gentlemen!!

We finished with announcements about Q School at Bermuda Triangle, we included our injured AX, families and kids on our prayers.

Thank you Homebrew for the opportunity to lead!!

Tinsel out…

 

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Gemini Birthday Bash

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The Thang:

Mosey to the parking lot near the tennis courts

COP: Hillbilly Walkers(20x), Imperial Walkers (15x), 1 min of 7 burpees and 33 SSH, 3x

Mosey to the band’s practice parking lot

Jack Webb Style with Crackin Burpees for the 1 and Bobby Hurley for the 4 with 3-4 partners for encouragement

Bomb Jacks (100x), Overhead Claps (200x), Merkins (100x), Big Boy Sit Ups (100x), Squats (200x)

Moleskin:

On this glorious day, we followed our own advice of not “going it alone.” So we decided to lock shields to celebrate the 40th birthday of two Geminis that were born two days apart. We are humbled and honored by the love and support of our F3 brothers for our birthday bash. We can’t thank you enough.

As we turn 40 years old, we understand that we are progressing into the next season of life. Age 0 to 20 is the spring season where we identify who we are. Age 20 to 40 is the summer season where we learn and grow. Age 40 to 60 is the fall season where we influence others. Age 60+ is the winter season where we share wisdom with others.

What season of life are you in? Own it. Celebrate life and your season daily.

Peace,

Deacon & Shady

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Badger 1 year Convergence

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Thank you to our QICs of the Badger Convergence.  For those that were close with Badger and his family who was in attendance it was a blessing to see 78 strong come out in his honor.

Cyclop’s Portion of Badger Convergence

The W/O: The sets follow the dates of every March madness trip I took with badger and the 71-64 significance is the final score of the Kentucky-Wisconsin game in 2015 (our first trip) when badger’s badgers knocked off unbeaten Kentucky in the final 4.  I heard a bit about that. 😎

3 – burpees
19 – merkins
20 – squats
15 – LBCs

64 second – wall sit (people’s chair):  reflect in silence on how we leave no doubt as badger did.

3 – burpees
17 – LBC’s
20 – flutters
16 – burpees

DORA partner up – 71 burpees.  Partner 1 runs to semi trailer and back while partner 2 does burpees then switch off and repeat until 71 is reached

3 – burpees
16 – squats
20 – lunges
17 – flutters

71 seconds – balls to the wall

Reflect on leaving no doubt and what that means for each of us – then mosey to COT.

 

Change Order’s Portion of Badger Convergence

18 merkins
48 Lbc
4 burpees
9 merkins
11 side startle hops
20 freely mercury
07 merkins
39 Lbc
Run a lap in between each

Jiffy’s Portion of Badger Convergence

Headed over to the side of Parking Lot…

 

I shared the Pax my background with Badger – I joined F3 because of him.  F3 has had a meaningful impact on my life and I owe that to Badger.  I shared with the Pax how quickly things turned for Badger and encouraged them (and myself) to make sure we are using our time and resources very intentionally.

 

The workout

 

I had cones setup and the Pax did the following sequences:

  • Lunge Walk to each cone and stop and do 10 jump squats, run back
  • Bear crawl to each cone and stop and 10 merkins
  • 20 LBC’s in cadence
  • Sequence of 10 merkins, 10 plan jacks, 10 merkins, 10 plank jacks, 10 merkins, 10 plank jacks

 

  • Lunge Walk to each cone and stop and do 5 bomb jacks, run back
  • Bear crawl to each cone and stop and 10 carolina dry docks
  • 20 American Hammers in cadence
  • Sequence of 10 merkins, 10 shoulder taps, 10 merkins, 10 shoulder taps, 10 merkins, 10 shoulder taps

 

  • Lunge Walk to each cone and stop and do 10 monkey humpers bomb jacks, run back
  • Bear crawl to each cone and stop and 10 dips
  • 20 flutters in cadence
  • Sequence of 10 merkins, 10 side shoulder punches, 10 merkins, 10 shoulder punches, 10 merkins, 10 shoulder punches

 

  • Straight suicide

 

 

We then ran to the side and between a couple of islands did a Jacobs Ladder with Bomb Jacks on one side and Burpees on the other with a total of 6.

 

Great job by the Pax pushing each other and picking up the 6 at the end.

 

We headed back to the group at the end for COT.  It was an honor to serve especially in honor of Badger.

 

Trucker’s portion of Badger Convergence

Ran behind 9 rounds. Badger would have been 40 this year. So honored him with 40/4 workout. Each PAX had to do 4 rounds of 4 exercises of 40 reps with a run from 9 rounds to end of parking lot.
Merkins
Squats
LBCs
CCD

Then over to Red Bowl wall for 40 leg raises. Wall sits with 2 burpees each down the line. Repeat with 4 scorpion merkins.

Missy to oil change store. 4 PAX lined up 20 yards away while the other took 4 car tires and flipped tires to partner, return back to start. Each PAX then grabbed a tire nd did 40 shoulder presses.

Mossy to COT

 

Senator Tressels Portion of Badger Convergence

After COP, mosey to the inclined driveway by the apartment complex on Tega Cay Drive.  I gathered the group and told them that Matt was my neighbor and friend.  Our families spent time together and that Matt was active in an adult men’s soccer league.  Matt’s fight with cancer was very short and that he was gone way too soon.

 

On to the workout:

 

Jacob’s ladder, 1-7, with burpees at the top of the hill.  Plank when you are finished.

 

Walk to the grass area in front of the apartment gym and circle up for  Jack Webb’s (10/40).

 

Freddie Mercs x 20, and Hello Dolly x 20, all in cadence.

 

End with 90 seconds of the body destroyer.  As the Pax laid still and quiet,  I told them to think about how much they have, how lucky they are, and that every day is a gift.

 

Mosey  back to the Harris Teeter lot for COT

 

End.

 

Decibels Portion of Badger Convergence

 

MERKINS X25

ALTERNATING LUNGES X25

TOE TAPS X25

TONY HAWK BURPEE X15

Heals to Heaven x25

GORILLA HUMPER X20

IMPERIAL WALKER X20

EMPTY WHEELBARROW

SQUATS X20

LBCs  X39

E2K X20 EACH SIDE

ROSALITA X25

During the workout we keep 3 soccer balls moving at all time to honor Badger’s love for soccer. 

It is hard to believe that it has been a year since Badger went to be in heaven.  I was blessed to spend time with him prior to his passing.  We talked about him being saved and how important that was to him.  He let me know that his M was a big reason he was saved but also seeing my families reaction to losing our daughter and son and our dependence on God at that time.  I am saying this to let you know as Christians people watch our actions and want to make sure our actions match our words.  I encourage every Christian brother in F3 to live out your faith and in times of need lean on God just like Badger did in his time. 

My M and I received a letter from Badger.  In that letter he mentioned F3 and the support he and his family received after the diagnosis.  I remember him just being in awe of all the people that were praying for him.  He was so touched by this community that he asked that I make sure that his boys get involved in F3.  It was such a blessing to have Jeter and all the his relatives experience the convergence.  To have 78 men in our community support Badger was an emotional journey for all of us that knew him.  I had several members of his family let me know how much they appreciated the convergence and the support for Badger.  Thank you to each man that showed up!

Badger was a man I respected to the utmost.  He was not a guy that sought attention or glory, but he was always there when you needed him.  He loved his family and was a loyal friend.  I am still in awe of how he bravely prepared to walk into heaven.  It was so comforting to know he was going to see Jesus.  He told me many times that he would take care of our babies (Elizabeth Grace and Garrett) until we met up with him.  Badger was a great Father and I know he is having a blast with my kids in heaven. 

Let us all take this time to pour into, support, love on and encourage our F3 brothers. Then take that momentum and turn it to our families.  Then take that momentum and pour it out on the least and the lost in our community.  Badger knew that God had a purpose for him and that purpose was to spread the word of God’s Grace and Love.  Let’s make that happen for him.

 

 

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DORA Got Lost at Quagmire

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While driving the clown car with 5 deep there is no better site then coming around the corner and seeing Jedi posting up the #Quagmire Shovel Flag. 13 PAX arrived to hit it hard with the worst merican ever dora.

Disclaimer was given and moseyed off to the Home Depot parking lot for a little warm up. Once warm up was complete off to the Target parking lot to get that blood flowing and a little more stretching. Then comes the pain.

With the help of Jedi (trying to utilize the whole area/not get lost) we made our way to the fountain. Partner up. Dora time. Start out with 100 worst mericans ever (wide push up, normal push up, diamond push up=1), 200 clapping crunches (thanks six pack abs in 30 days), 300 irkins, and 400 LBC’s. One partner would run around the fountain while the other pushed pavers or worked those abs. Then once around the fountain trade spots. We were all able to get the 1st 3 exercises done before having to mosey back to COT. Once back at COT with a little time to spare we crunched out 100 LBC’s together. We were able to get in 2.25 miles and about 600 different variations of pushups.

These guys took the pain and kept on going. Proud to be part of this Pax and this community. Thanks Jedi for making me a better man. Until next time.

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30 of Everything

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18 at the Abyss for some 30th birthday themed fun.

COP

30 Moroccan Night Clubs
30 Peter Parker’s
30 Imperial Walkers

The Thang

Counted off to form groups of 3, each got a CB

Each pax:
Pull ups x 30
Push Press x 30
Plank for 6

Circled up for 30 body builder burpees in cadence (crowd pleaser) followed by a couple 10 counts

Swings x 30
Step ups x 30
BBS for 6

Squats x 30
Wide armed Merkins x 30
Diamond Merkins x 30
Farmers Walk to end of track and back
Crab Cakes/flutters/lbcs for 6

No time for Jack Webs… oh well.

COT
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Welcomed FNG Mudslide (works in corrosion prevention)

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