Hurricane Florence storm preparation at Pitchfork

Q.I.C.Benign
The PAXRoo (respect), Reborn (welcome from Rock Hill!), Pythagoras (respect), Deflated (respect), Cheesesteak (double respect), Whisper (runner/respect), Road Trip (runner)
Workout Date09/15/2018
A.O. Pitchfork

A PAX of 6 (plus 2 runners) got their pre-hurricane preparation in at Pitchfork.  It was a bit blustery, but Jim Cantore was nowhere to be found, signaling that all are safe (for now).

Mission: The mission of F3 is to plant, grow, and serve men’s small workout groups for the invigoration of male community leadership.

Disclaimer: Certainly not a professional.

Warm-up:

Imperial walkers x 20 IC

SSH x 20 IC

Monkey humpers x 20 IC

Overhead claps x 20 IC

Arm circles

BurpMerk 1 up to 8

Thang:

Mosey to the back playground.

11s (pullups and Bobby Hurleys)

Mosey to the speedway for DORA

-100 BBSUs (partner runs laps)

-150 overhead presses with coupon (sets of 25 / partner holds plank)

-200 merkins (partner runs laps)

-200 curls with coupon (sets of 25 / partner holds Al Gore)

-200 squats (partner runs laps)

Mosey back to the flag that was not there

Mary:

Mary was a group effort.  Each man took turns in the middle leading his “favorite” Mary exercise.

-Cheesesteak: fast flutters x 20 IC

-Roo: SSH x 20 IC

-Pythagoras:  one leg hip thrusts and one arm planks (10 each)

-Deflated: mountain climbers x 20 IC

-Reborn: V-Ups x  10 IC

Circle of Trust:

Prayers:

-Whisper’s mom with health concerns

-Deflated’s brother recovering from heart surgery

-Pythagoras’ daughter battling systemic lupus

-Benign’s grandmother recovering from hip fracture surgery

-Carolinians in the path of Hurricane Florence

Announcements:

-Spinx Run Fest (various distances 5K up to marathon) coming up in late October

Following the workout, there was 100% participation at coffeeteria.  In a veteran move, 1 Direction came to coffeeteria in his flashy new bad-ass Camaro without going to the workout.  Smart man.

As always, it is great to work hard with brothers in the gloom.

SYITG,

Benign

My new favorite app: Deck of Death

Q.I.C.PineTar
The PAXShortBarrel, Church Lady (r), Cheese Steak, (double r), Deflated, Nature Boy (r), ATM, Euclid (hate), Pythagoras (r), YHC. Run Nerds: Mint Julep, Benign, Whisper (r), Road Trip
Workout Date06/02/2018
A.O. Pitchfork

Since YHC was “freed to lead” this Saturday morning workout by my fellow PAX Friday, I decided to break out the ol’ Deck of Death.  After dropping a hard elbow to the fart sack, YHC went looking for the cards.   Turns out the 2.0’s must have had a need for all the face cards in the only deck I could find, because they we absent from the deck and I couldn’t let my good buddies down and bring a deck without royalty.  But guess what- they have an app for that! 3 quick taps of the screen and voila – a Q was born again!  8 other PAX and a few runnerds showed up to see what YHC had in store.

WARM UP

SSH X 25

Monkey Humpers X 15

Hillbillies X 20

THANG

Mosey to the speedway for the deck of death experience.

Spades = Burpees

Clubs = Merkins

Hearts = BBSU

Diamonds = Squats

4 cards (or whenever Church Lady started running) and take a lap. Repeat 13x

For those counting, we did 104 of each exercise, and got 1.7 miles. Well,there was speculation the app had an affinity for spades so maybe we did more burpees. And maybe Team Dessert did less.  Only they will know.

MARY

Flutters X 20

Plankorama

COT

ANNC – Need PAX to step up and Q.  Seriously, it’s not that hard especially when they make an app like the deck of death.   Be there for your brothers.

PRAYERS – Pythagoras’s daughter, Cheese Steak’s mom, F3Wilson, YHC’s Aunt Tammi, Andrew Brunson

I enjoyed it men.  See you next time.  Enjoy the sun this weekend.

 

Benign’s 41st birthday Q

Q.I.C.Benign
The PAXMint Julep, Pine Tar, Dr. Phil, Patch Adams, Whisper (respect), Goose Egg, Church Lady (respect), Deflated (respect), NYOPT, Bambi, Short Barrel, Sammy, YHC
Workout Date04/27/2018
A.O. Pitchfork

13 forsook (?) the fartsack in favor of helping YHC celebrate his last day as a 40 year-old.

Mission: The mission of F3 is to plant, grow, and serve men’s small workout groups for the invigoration of male community leadership.

Disclaimer: Even age hasn’t brought legitimacy to YHC’s Q’s

 

Warm-up: 

Imperial walkers x 25 IC

SSH x 25 IC

Arm circles

 

Thang:

Grab your dumbbells and mosey to the speedway for DORA.  Music accompaniment is a playlist from the 1977 Billboard Top 100 music hits.

Partner up for DORA.  10 exercises of 41 reps each.  One partner does the exercise while the other partner runs a lap.  Reps are not cumulative (i.e. each PAX keeps his own reps).  The exercises are as follows:

-Upright flies x 41

-Rows x 41 each arm

-Front arm raises x 41 each arm

-Triceps x 41

-Decline merkins x 41

-Horizontal flies (on back) x 41

-BBSUs x 41

-Gorilla humpers x 41

-Flutters (4-count) x 41

-Squats x 41

Leave the dumbbells at the speedway and mosey to the rear basketball courts for ascending testicles (merkins with feet at 10 degrees x 5, 45 degrees x 5, vertical x 5)

Mosey back to the flags for Mary.

 

Mary:

LBCs x 25 IC

Rosalita x 25 IC

Dolly x 25 IC

 

Circle of trust:

Announcements:

-FiA / F3 convergence in Greer (The Station) 4/28 at 0700

-Mud Run 5/19

-Greenville War Fund 5K 5/19

Prayers / praises:

-Andrew Brunson (American missionary imprisoned in Turkey)

-Pine Tar’s neighbor Carl

-Pine Tar’s friend with a brain tumor

 

It is my pleasure and honor to lead!

SYITG,

Benign

 

 

Return of Tank Top Friday to Pitchfork

Q.I.C.Benign
The PAXSammy, Strange Brew, Sticky Willy, Mint Julep, Name Your Own Price Tool, Soccer Mom, Cheesesteak, Lieutenant Dangle, Whisper, YHC
Workout Date04/14/2018
A.O. Pitchfork

9 PAX joined YHC for the return of Tank Top Friday.  Soccer Mom, Cheesesteak, and YHC celebrated the occasion in style.  Never mind that it was only 52 degrees- it was warm enough for Sammy to drop the tights under the sweatpants for the first time in 2018.

Mission: The mission of F3 is to plant, grow, and serve men’s small workout groups for the invigoration of male community leadership.

Disclaimer: no professionals here

 

Warm-up:

Imperial walkers x 25 IC

Monkey humpers x 25 IC

Side straddle hops x 25 IC

Arm circles

Overhead claps (i.e. Ray Lewis) x 25 IC

 

Thang:

Mosey to the speedway with dumbbells for the beatdown.

Partner up.  Partner 1 does a set number of burpees while partner 2 does another exercise AMRAP.  Then flapjack.  Yep, it was as fun as it sounds.

15 burpees, curls AMRAP

14 burpees, overhead presses AMRAP

13 burpees, lateral flies AMRAP

Indian run x 1 lap

12 burpees, goblet squats AMRAP

11 burpees, triceps extensions AMRAP

10 burpees, BBSUs AMRAP

Indian run x 1 lap

9 burpees, upright rows AMRAP

8 burpees, front arm raises AMRAP

7 burpees, LBCs AMRAP

Indian run x 1 lap

6 burpees, flutters AMRAP

5 burpees, bent over flies AMRAP

4 burpees, squat jumps AMRAP

Indian run x 1 lap

Mosey back to the flags for 6MOM.

 

Mary:

BurpMerk 6 down to 1

Floyd Mayweathers x 10 IC

American hammers with dumbbells x 15 IC

Flutters x 20 IC

1 round of Guantanamo in a circle

 

BURPEE TOTAL: 120

 

Circle of trust:

Announcements:

-Mud Run coming up

-WAR Fund Memorial 5K run walk 5/19 Click here.

Prayer requests:

-Stephanie (Soccer Mom’s M) with neck pain

-Andrew Brunson (American Christian missionary imprisoned in Turkey; “trial” to start soon)

-Whisper and Hulk Smash investigating employment options

-Thumper with important job interview

 

It is always a blessing to lead!

SYITG!

Benign

 

Strange things at Pitchfork

Q.I.C.Benign
The PAX22 strong (see below)
Workout Date02/20/2018
A.O. Pitchfork

22 PAX ignored the threat of precipitation to post at Pitchfork for a good old-fashioned beatdown.  The threat of precipitation was only a threat until 6:14:50, at which time the rain started, likely a sign that everyone had had enough.

T-claps to Billy Ray for bringing an FNG (welcome, Hope Solo!) to his second-ever post.  Extra credit for bringing someone already in better shape than most of the group.

 

Conditions: 54 degrees, cloudy, foggy

PAX: Deflated (respect), Church Lady (respect), NYOPT, Urban (runner), Goose Egg, Commodore (respect x 2), Mint Julep, Barney, Whisper (respect), Coxswain (respect), Gymboree (respect), Washer, Sammy, Easy Bake, Live PD, Billy Ray, FNG Hope Solo (welcome), Short Barrel, Cheesesteak (respect x 2), Peekaboo, Cyclone, YHC

Mission: The mission of F3 is to plant, grow, and serve men’s small workout groups for the invigoration of male community leadership.

Disclaimer: very unprofessional in every way

 

Warm-up:

Imperial walkers x 20 IC

Monkey humpers x 10 IC

Gorilla humpers x 10 IC

 

Side straddle hops x 25 IC

Merkins x 10 IC

 

Thang:

Line up in 2 lines for Indian run.  Run from the flags to the track, one lap around the track, and back to the basketball courts beside the school.

Line up shoulder to shoulder for a set of 20s.  Start with 19 merkins and run 1 width of the basketball court.  Then decrease to 17 merkins and 3 widths of the basketball court.  Decrease/increase by 2 all the way to 1 merkin and 19 lengths of the basketball court.  If you cannot count or just prefer not to, do whatever you want.

Line up again on the side of the basketball court.  Do 10 BBSUs and bear crawl the width of the court.  Do 9 BBSUs and crab walk back across the court to the other side.  Keep alternating bear crawls and crab walks all the way down to 1 BBSU.

Plank variations on the basketball court (regular, right arm high, regular, left arm high, regular, low plank, recover).

Mosey back to the flags for 7s (diamond merkins on 1 end of the parking lot and Bobby Hurleys on the other end).  Instead of doing Bobby Hurleys, Sammy did Kyle Hortons.

 

Mary:

Flutters x 40 IC

LBCs x 25 IC

Captain Thor (1:4 ratio of BBSUs to American Hammers) up to 6:24.

 

Circle of trust:

Announcements:

-Swamp Rabbit Half Marathon and 5K 2/24/2018.  Time to start training.

-P200 coming up 3/23-24/2018.   Swamp Rabbit has 2 running teams and a rucking team.  The rucking team needs another idiot, er, rucker.

Prayers/praises:

-Drake (2.0 of My Little Brony)

-Gymboree’s dad recovering from golf cart accident

-Friend of Whisper just miscarried twins

-Andrew Brunson (Christian missionary imprisoned in Turkey)

-Many others mentioned and not mentioned

 

YHC has been spending more time with the great men at Golden Strip, and it has been a blast doing so.  It is always good to get back to Pitchfork (where it all started for him 9/23/2016) and get better together in the gloom.

 

SYITG,

Benign

F3 Dads at Pitchfork

Q.I.C.Benign
The PAX25 strong, including 10 FNGs (see below)
Workout Date12/30/2017
A.O. Pitchfork

10 FNGs were welcomed to F3 Nation by 15 veteran PAX at F3 Swamp Rabbit’s winter edition of F3 Dads.  The little boogers in attendance showed their aging dads how it is done.

Conditions: 31 degrees, clear

PAX: Thumper, Sizzler, Kingpin, Peek-A-Boo, Cubed, Utility, Seabiscuit, Hey Y’all Watch This, Dansby, Mary Lou, Magic School Bus, Ron Swanson, Sticky Willy, Deflated, Unikitty (FNG), Ledecki (FNG), Little Drummer Boy (FNG), Shortstop (FNG), Apollo (FNG), Chief Knockahoma (FNG), Beasley (FNG), Big Papi (FNG), Pele (FNG), The Joker (FNG), YHC

Mission: The mission of F3 is to plant, grow, and serve men’s small workout groups for the invigoration of male community leadership.

Disclaimer: YHC is very unprofessional

Warm-up: After YHC gave a brief overview of what F3 is and why men spend gloomy mornings together, the PAX circled up for a few warm-up exercises:

-Side straddle hops x 15 IC

-Imperial walkers x 15 IC

-Monkey humpers x 15 IC

-Windmills x 15 IC

Thang:

Mosey to the track and number off 1-4.  Each group goes to its designated starting spot on the track.

-Round 1: 10 merkins, 10 BBSUs, 10 squats, then horse gallop to the next station

-Round 2: 10 merkins, 10 BBSUs, 10 squats, then bear crawl to the next station

-Round 3: 10 merkins, 10 BBSUs, 10 squats, then bunny hop to the next station

-Round 4: 10 merkins, 10 BBSUs, 10 squats, then pig crawl to the next station

Mosey to the basketball courts.  Groups 1 and 2 wall-sit while groups 3 and 4 tiger crawl to the other side of the court and back.  Flapjack for 4 total rounds (2 wall-sits, 2 tiger crawls per person).

Line up on the speedway for a good old-fashioned foot race for 1 lap around the speedway.  The little guys/gals were given a slight headstart which they used to their full advantage and did not allow their fathers to catch them.

Mosey back to the flags for Mary.

Mary:

-Flutters x 16 IC

-American hammers x 10 IC

Circle of trust:

Announcements: New Year’s Day convergence 1/1/2018 at 0700 at Pitchfork.  ATM and Mint Julio are co-Q’s.

Prayer requests: Many were mentioned and lifted up.

Naked moleskin:

F3 is a life-altering experience for most men who commit themselves to it.  At the beginning of today’s workout, YHC mentioned that F3 stands for “fitness, fellowship, and faith”.  The first F is typically the reason that most men come out to an F3 workout in the beginning.  However, for most, the 2nd and 3rd Fs are what cause most men to keep coming back.  All 3 Fs should be important to every PAX; an AO which is operating properly cultivates all 3.  At F3 Dads in particular, the importance of the 2nd and 3rd Fs should have been obvious.  As we bring our 2.0s out into the gloom with us, we should be motivated to make our bodies stronger to be able to better protect and nurture them.  Additionally, we should strive to raise our 2.0s in a way that provides an environment conducive to their developing a strong faith in an Almighty God bigger than ourselves.  It is a privilege for us to be able to participate in the cultivation of that faith in younger generations.

 

SYITG,

Benign

12 Days of Christmas, brought to you by Jose Feliciano

Q.I.C.Benign
The PAXHulk Smash (respect!), Pet Stain, Whisper (respect!), Mayo, Lt. Dangle, Church Lady (respect!), Road Trip, Sammy, Thumper, Peek-a-boo, NYOPT, Deflated (respect!), YHC
Workout Date12/22/2017
A.O. Pitchfork

13 PAX ignored the fartsack in favor of the silent majesty of a winter morn and the clean, cool chill of the holiday air.  The workout was a mere bonus.

Conditions:  48 degrees, gloomy

Mission: The mission of F3 is to plant, grow, and serve men’s small workout groups for the invigoration of male community leadership.

Disclaimer: I still have no idea what I am doing

 

Warm-up:

Imperial walkers x 25 IC

SSH x 30 IC

Monkey humpers x 15 IC

Merkins x 15 IC

 

Thang:

Mosey to the speedway with dumbbells for a celebration of the 12 days of Christmas.

On the 1st day of Christmas my true love gave to me…

-1 lap around the track

On the 2nd day of Christmas my true love gave to me…

-2 manmakers and 1 lap around the track

On the 3rd day of Christmas my true love gave to me…

-3 chest flies, 2 manmakers, etc.

On the 4th day of Christmas my true love gave to me…

-4 4-count Americans, etc.

On the 5th day of Christmas my true love gave to me…

-5 squat presses, etc.

On the 6th day of Christmas my true love gave to me…

-6 upright rows, etc.

On the 7th day of Christmas my true love gave to me…

-7 overhead shoulder presses, etc.

On the 8th day of Christmas my true love gave to me…

-8 triceps extensions, etc.

On the 9th day of Christmas my true love gave to me…

-9 curls, etc.

On the 10th day of Christmas my true love gave to me…

-10 lateral raises, etc.

On the 11th day of Christmas my true love gave to me…

-11 front raises, etc.

On the 12th day of Christmas my true love gave to me…

-12 weighted squats, etc.

Mosey back to the circle for Mary

 

Mary:

Get in plank position while Feliz Navidad by Jose Feliciano plays.  Every time he says “Feliz Navidad,” do a merkin.  Every time he says “Merry Christmas,” do a plank jack.

 

Circle of trust:

Announcements:

-F3 Dads Saturday 12/30 at 7:30 AM at Pitchfork

Prayer requests:

-Andrew Brunson (Christian missionary falsely imprisoned in Turkey).

-ACA and his kidney stone.

-Hulk Smash’s friend battling cancer.

 

During this special time of year, may we all remember the importance of the incarnation of Christ our Saviour.  May we all strive to be men who serve our communities with humility.

 

SYITG,

Benign

Bataan Death March

Q.I.C.Benign
The PAX25 strong (see below)
Workout Date11/07/2017
A.O. Pitchfork

25 PAX did not heed fair warning of the things to come and posted at Pitchfork for fun in the gloom.  Seeing the large size of the group, Iceman accused YHC of paying PAX to post.  YHC can neither confirm nor deny the merits of that accusation.

PAX: Iceman, Hot For Teacher, Easy Bake, Name Your Own Price Tool, Deflated (respect!), FNG Schnitzel (welcome!), Church Lady, Peekaboo, Short Barrel, Haagen Dazs (hate!), Mint Julip, Ponch, Whisper (respect!), Sticky Willy, Cyclone, Urban, Ron Swanson, Magic School Bus, Nomad, Washer, The Muff, Road Trip, Pine Tar, Mayo, Benign (YHC)

Conditions: 62 degrees, dark

Mission: The mission of F3 is to plant, grow, and serve men’s small workout groups for the reinvigoration of male community leadership.

Disclaimer:  Benign is not a professional (though The Muff might be)

Warm-up:

Imperial walkers x 20 IC

Side straddle hops x 20 IC

Monkey humpers x 20 IC

Merkins x 10 IC

Thang:

Mosey to the track for a Bataan Death March.  Line up in 2 lines.  While both lines run, the last PAX in each line drops for 3 burpees and runs back to the group, tapping the last PAX in his line (who drops for 3 burpees) and going to the front to lead.    Repeat-o for 3 total laps (~0.5 miles).

Mosey to the dumpster near the speedway for an escalator:

Round 1:

Run to the basketball court and do 10 BBSUs.

Round 2:

Run to the basketball court and do 10 BBSUs.

Run to the stop sign and do 20 merkins.

Round 3:

Run to the basketball court and do 10 BBSUs.

Run to the stop sign and do 20 merkins.

Run back to the speedway and do 30 overhead presses with a coupon.

Round 4:

Run to the basketball court and do 10 BBSUs.

Run to the stop sign and do 20 merkins.

Run back to the speedway and do 30 overhead presses with a coupon.

Run back to the dumpster and do 40 squats.

Round 5:

Same as round 3.

Round 6:

Same as round 2.

Round 7:

Same as round 1.

Mosey back to the flags for 6 minutes of Mary.

 

Mary:

BurpMerk (burpees with increasing numbers of merkins at the “bottom”, 1–> 10)

Flutters x 25 IC

Hold 6 inches (or 12 if you prefer), then 45 degrees, then 90 degrees, then 45 degrees, then 6 inches)

Captain Thor (1:4 ratio BBSU:American Hammers) up to 5:20

 

Circle of Trust:

Announcements:

-Toys for Tots convergence at BSWA Thursday 11/9 at 0530.  Bring an unwrapped toy.  All Swamp Rabbit AOs will converge at BSWA.

-Thanksgiving Day convergence at Legacy Thursday 11/23 at 0700.  All Swamp Rabbit AOs will converge at BSWA.

Prayers:

-Whisper’s friend with a difficult cancer diagnosis.

-Andrew Brunson (missionary held captive in Turkey for more than a year)

-The Muff’s M having their first baby this week

 

It is exciting to see all of the Golden Strip AOs (Pitchfork, Golden Strip, Tower of Terror, Graceland, Course Corrected) growing with huge numbers of PAX and multiple FNGs each week.  We are all reminded about continuing to EH friends and colleagues to give it (F3) away.

 

SYITG,

Benign

Benign’s 1-year anniversary Q

Q.I.C.Benign
The PAXThe Muff, Nomad, Strange Brew, Sticky Willy, ATM, Mint Julep, Whisper, Pet Stain, Magic School Bus, Dr. Phil, Mayo, Short Barrel, Road Trip, Urban, Lt. Dangle, NYOPT, Sammy, Deflated, Ponch, Bambi, Soccer Mom, Benign
Workout Date09/22/2017
A.O. Pitchfork

52 weeks ago today, YHC was EH’ed into posting at an F3 AO for the first time ever by Sammy.  Dr. Phil was the Q that day, and, in addition to Dr. Phil and the FNG (i.e. YHC), 7 other PAX (Pine Tar, Deflated, Hulk Smash, Whisper, Earthmover, NYOPT, and Soccer Mom) also posted that day.  To go from 9 PAX one year ago to 22 today speaks volumes about the growth of F3 Nation, F3 Swamp Rabbit, and the Pitchfork AO under the leadership of Whisper and, now, Mint Julep.  Today’s circle of men was filled with friends new and old.  The workout, however, was not new.  It was shamelessly recycled from Dr. Phil’s weinke from YHC’s inaugural post on 9/23/2016.    In fact, the soundtrack to today’s dumbbell beatdown was nothing but boy bands, just as it was that day.

Mission: The mission of F3 is to plant, grow, and serve men’s small workout groups for the invigoration of male community leadership.

Disclaimer:  None are professionals, which seems obvious considering that the PAX were following orders from a guy wearing a “sun’s out, guns out” tank top in the gloom.

WARM-UP:

SSH x 20 IC

Hillbilly x 20 IC

Burpees x 5 OYO

Run a lap around the parking lot

THANG:

Partner up for One-Fiddies.  PAX 1 does the dumbbell exercise while PAX 2 sprints 30 yards and lungewalks back.  Flapjackuntil 150 reps of each of 4 exercises are complete:

-Hammer curls

-Triceps extensions

-Dumbbell flies while in the bridge position

-Forearm curls on the curb while in the plank position

Circle up for Merkin Musical Chairs.  All dumbbells heavier or lighter (snicker!) than 15 pounds were removed from the circle.  Each PAX planks shoulder width apart and does 4 merkins.  The group then rotates 4 positions to the right.  PAX landing on a set of dumbbells do 10 overhead presses, while those landing on an open “chair” do burpees AMRAP until the overpresses are complete.  Go back to themerkins.  Complete 5 rounds of this.

Partner up for Standing American Hammers (passing the dumbbell to the partner with each twist).  Do this for 1 minute at a time and then rest for 15 seconds.  Repeato 4 times.  ATM felt that it was best that this exercise be forever renamed the Reach Around.  It will be added to the Exicon soon.

Run a lap around the parking lot.

MARY:

Freddy Mercury x 20 IC

LBCs x 20 IC

Flutter x 20 IC

ANNOUNCEMENTS:

-Spinx RunFest

-Benefit 5K for My Little Brony’s son Drake, soon to turn 1 year old.

-F3 co-founder OBT will be in Greenville 10/3 for workout(s) and happy-hour/updates at Mac’s Speed Shop 6-8 PM

PRAYERS:

-ATM and Whisper’s friend Tammy Bowley, whose husband passed away unexpectedly

-Andrew Brunson unfairly imprisoned in Turkey

-Soccer Mom’s step father-in-law battling advanced throat cancer

-Benign’s M’s college roommate’s 16-year-old niece battling rare Burkitt’s lymphoma

 

All F3 workouts are impactful, but this one was especially meaningful for YHC, as it represented the 1-year anniversary of beginning the process of meeting some amazing friends who have had a major impact over the last year.  It will be exciting to see what Benign’s 2nd, 3rd, and 4th F3 years will bring!

SYITG,

Benign

 

Anchormen

Q.I.C.Affordable Care Act
The PAXBoss Hog, Washer, Whisper, ATM, NYOPT, Cheesesteak, Footloose, Erector, The Muff, Short Barel, Mint Julep, Deflated, Copacabana, Sticky Willie, Ron Swanson, Pine Tar, Lionheart, Gymboree, Road Trip, The Commodore, Crab Legs, Sleazy Rider, Urban, ACA(YHC)
Workout Date08/15/2017
A.O. Pitchfork

Monday mornings have an element of excitement.  They kick off the week and although it means the weekend is over, there is much anticipation of responsibilities and adulting.  Wednesdays are celebrated as hump day.  Some celebrate different than others.  Thursdays have that beginning of the weekend feel.  Fridays are just plain awesome.  I mean, you get to wear jeans at work.  What about Tuesdays???  Well, they’re meant to be weird.

24 men came out to welcome YHC back to the grind and the gloom after a week at the beach.  They expected me to be the hunted, but alas!  YHC has the Q so I will do the hunting (while gasping for breath).  My theme this morning is “Anchorman”.  It’s a book I’m reading now (should be done before the next eclipse).  It’s nothing like the movie.  More on that later…. now here’s what went down:

Mission and Disclaimer:  No signs of rust.  No FNGs, however I did manage a screaming EH at my friend who walks the campus in the mornings.   I wasn’t being rude.  I’m wearing him down… I can tell.

Weather: 

Warmup:

  • SSH x 25
  • Crab Cakes x 20
  • 10 Burpees OYO

The Thang

Glass Case of Emotion:  All exercise will be done within a narrow rectangle extending from one parking space to the parking space across the lot.

  • squats x 20/ star jacks x 20/ split jacks x 20/ lunge walk to other side. (Repeato back!)
  • blast off merkins x 15/  flutters x 25/ lateral burpees to the other side. (Repeato back!)
  • 17 Merkin Ladder.  It’s like a set of 17s only with merkins at every stop (1 to 17).
  • Parker Peters x 20/Maktahrs x 15/Burp n Merk to 5 merkins/Monkey Humpers x 20/lunges x 20/ then bear crawl to the other side (Repeato back!)
  • 5 MOM in Glass Case of Emotion (there’s no escaping until 6:15).  Flutters x 20, 15 big boys OYO, Mr. Miagis x 20

COT

Announcements:

  • F3 Laurens is launching this weekend.  Please let these men feel the love and excitement of this great group by making the trip down there.  Please DON’T ask @Footloose about the details.  #Fuzzy
  • Gideons House graduation is tonight at 6PM at the house!  I am bummed I can’t be there, but please step up in my absence and make our presence felt!  These guys really appreciate us being there.

Prayers

  • Lift @Sammy up for continued progress on recovery.
  • Ford Swinney ongoing health issues.
  • Lift @RickyBobby  up for family health issues.

Moleskin:

  • I think we took up every single parking space today.  The numbers at #Pitchfork are impressive.  I blame @Whisper‘s forceful and sometimes abrasive leadership.  Good luck filling those shoes, @MintJulep!
  • The look on @Copacabana‘s face when he was introduced to his first YHC costume Q was priceless.  I thought he was going to leave for a second there.
  • Maktahrs were the #CrowdPleaser.  I know this because most of you were spectators.
  • Great to have @PineTar‘s 2.0, @Lionheart, out there this morning.  I’m glad I wasn’t next to her.  I felt bad enough as it was.
  • As always, I’m looking for any ideas to be a better Q.  If you have any suggestions, please click here.
  • Back to the Anchorman book I’m reading leisurely and mentioned in BOM.  Fewer and fewer families have Anchormen these days.   Steve Farrar discusses the impact of a father that roots his family in the truths of the Bible as well as the devastating effects of a father that does not.  The effort we make with our children and the example of a Christian marriage not only affects the next generation, but at least two following generations.  The further a family goes without that Anchorman, the further they will drift.

Thanks for being models of Anchormen, gents!  I love you all.  #OprahBomb

ACA