No Where to Hide

Pax-Shocker/OT/Gogurt/ScudRow/DogerDog(2.0)/HACKFACE/ZOOLANDER/

BigBang/Porch/Lump/Waterboy/ Doc CLAW/HOSER/FNG SKITZO/Tortoise QIC

Fun starts at 4:45 with CSAUP MONDAY. up and down stairs with rucks and bags of sand plus PT. Lump/Torch/BB/QIC

Preparty at 5:30 - same group led by Torch

545 Game time...

Mosey- warm up in sewage field. Trump Burpees plus bear crawl bro merks - rounds of this.

To the Death Star - sprints with burpee pull ups/WWIIS/squats - 5/10/15 and so on

Long and short we did continuous work until the bell rang.

Mole-

Now is a good time to start thinking about joining up for the 4:45am Monday CSAUP- help your Sunday discipline by putting something early on your Monday. Its also time to come to the Standard - 4:45am is early but you can do it. You can push yourself and work with your brothers to get better. Think about how much more you can do. Complacency is a threat in a group like ours - lots of big dogs, winning victories all over... but let's ask...

Can I do more, be more, extend more? Physically/Professionally/Spiritually/As Dad/As Husband/As friend. And what if I fail? Well, if that's not even a possibility... then I'm not stretching FAR ENOUGH.

Here's to being better together... WAY outside the comfort zone.

GET SOME.

Tortoise.

Sheldon Cooper and Coffee

4/20/19

Armada (MSGA!!!)

Pax: Hoser, Shoota, Bartman, Macaroni, Pope, Maytag, Oregon Trail (OT), WaterBoy (QIC)…Gig’em (Coffeteria post)

Beautiful, gloomy, morning…great time to get out with the brothers and get a work out in…

Rumor has it Torch was at G4, Bloodclot was at Lifetime getting a post birthday beatdown spin class, and Claw…I’m not sure where Claw was at!

With that being said…I am not one to spread rumors.

Warm-O-Rama

20 SSH

15 Mountain Climbers

10 Slow Count Merkins

MANY GOOD MORNINGS AND WILLIE MAYS HAYS!!!

The Thang Part 1

1 Mile Loop Indian Run w/at least 8-10 Speed Bumps of 10 Merkins, 10 Squats, and 20 Imperial Walkers

Head on over to a random pavilion for a 1 set of 5 Abyss Irkins and 1 set of 5 Abyss Derkins.

The Thang Part 2

Sheldon Cooper...start with 10 each of Burpees, Squats, Merkins, and WW2, followed by 1 lap around the loop parking lot. This routine will descend in reps all the way to one.

Rounds 10 and 9 were followed by Mosey laps

Rounds 8 and 7 were followed by Politician laps

Rounds 6 and 5 were followed by Skankin laps

Rounds 4 and 3 were followed by Karaoke laps

Rounds 2 and 1 were followed by Mosey laps

After Sheldon Cooper we jumped into two rounds of Indian Crawls. 1st PAX sets up in a Plank Bridge, 2nd PAX Army Crawls underneath to form a second Plank Bridge, 3rd PAX Army Crawls underneath to form a third Plank Bridge and so on…We went through the 8 Pax twice. WE DEFINITELY LOOKED COOL…and all the runners finishing off their morning run were jealous!

The Thang Part 3

Broad Jump the Bridge

Mary

Pope led the crew through a round of 30 J Lo’s in cadence and a round of 50 Freddie Mercury’s in cadence…(those were killer!)

Mosey back to the flag for CoT

Coffeteria

Gig’em shows up for the best part of the workout…a little 2nd F! Lots of talk…

Topics covered:

1. F3 Dads…100 Burpee Buy In

2. Some musician Shoota saw at the Franklin Theatre that Pope swore was Tom Petty

3. Kids Eat Free on Saturdays at Ground on Main!

4. Plans have begun for a 2nd F at The Pond on Hillsboro Rd…http://thepondinfranklin.com/

5. Making Armada a 6:30am kick off for the next couple weeks to see if we can make Coffeteria a habit

Moleskin

Had a little OT with OT (Overtime with Oregon Trail) and we discussed how fortunate we each feel to have a group like F3 in our lives. Thank you all for letting me lead in various ways! I feel extremely blessed to have all of you a part of my life.

Lake Holiday

Date: 4/19/19

AO: Firepit

Pax: Braddock (QIC), Gigem, Tortoise, Waterboy, Poodle, Hackface, Shoota, Lump, Macaroni, Hoser.

It's the sort of morning where if OG Gobbler graced us with his presence, he'd be singing Misty Mountain Hop at the top of his voice. Sigh. We managed without him. Again. 50 degrees should be shorts n shirts, weather, so whey were we all freezing? The world may never know. I digress...

Warm-O-Rama

50 quick SSH

High knees dropping to a merkin when the Q says "DROP!"

5X GM, 5X WMH

The Thang

First, a quick mosey around the lake, about a mile and change. I borrowed Triple Threat's pair of 20 lb dumbbells, which we passed around so that everyone had one approximately 1/5 of the time. Who cheated? Pumpkin eaters. I had to force it out of Tortoise's hands at one point. Gimme that. Did we do a 10 burpee speed bump? Yes I believe we did.

Back to the bus lot for the following:

1-6 Double Shot o' Jack, followed by a three-phase suicide each time. Then...

Partner up, find a parking line, and bear crawl to the center for 1-5 bro merkins, crawl bear back to the start.

To the courtyard for 2 rounds of one minute wall sit, then 10X balls-to-the-wall

To the swings for 10X Swirkins, 10X swing-ups, RnR

Mosey the long way 'round for a finisher of 10X burpees.

Moleskin: Felt strong today. Let's pay it forward with service and keeping eyes open for EH activities. You are beasts!