Workout Date:





Valvano, Geno, Lombardi, Franklin, Stewy, Headgear, Hamburglar, OneCall (QIC)

The Thang:

Back to cold – 34.  Felt every bit of it in my Flu-recovering lungs

I took this Q a month ago cause, holiday.  Theme, music, fun, etc.  Then I got the flu.  And it has kicked my butt.  But I was intent on getting back, and like an idiot, didn’t modify this workout.  It was hard.  There was over 2 miles of running.  I couldn’t breathe.  But we all pushed through and had fun!

1 minute Warning
Disclaimer.  Pro-Husband tip given to Stewy – get your M a Valentine’s Day card from the unborn son!!!  HUGE points and a brilliant idea.  All PAX agreed and we got an AMEN!

SSH x 20 IC
It was here that Geno started talking trash about the Pro-Husband Tip.  Something like: DON’T do anything for your M.  Don’t set the bar too high.  If you start with something strong you have to do that every year.   Takeaway:  No wonder Geno’s M is out of town on Valentine’s Day.  Maybe, don’t listen to him!  LOL
TTT x 20 IC
Tempo Squats x 20 IC

Mosey to the track
BSUs – 140 – DORA style P1 exercise, P2 run across and back.  Cumulative count [Valvano just so happened to be at 69 when I returned.  By the time he got back, well, YHC enjoyed that # so stayed there!]
Ranger Merkins – 140 – DORA style P1 exercise, P2 run across and back.  Cumulative count
Ollie Norths – Heaving a man over your back to carry him from the battlefield – Each man do this 1 way across – Perhaps, in the spirit of the holiday – do it crossing the threshold on wedding day style or piggy back.
[This was a real #crowdpleaser.  The men clearly loved loved loved riding their partners]
Merkins – 140 – DORA style P1 exercise, P2 run across and back.  Cumulative count
American Hammers – 280 2 count – DORA style P1 exercise, P2 run across and back.  Cumulative count
No Mercy (modifed) ½ mile – Do this together – Begin at mid-point of straightaway – Jog to turn; Bear Crawl to top; Jog to mid-point of other straightaway – 25 4 count Flutters; Jog to turn; Lunge to top; Jog to start – 25 Squats – DO 2x – there was some lack of remembering and modifying where things were done, but everybody did the stuff.  This was hard!
Crunchy Frogs – 280 – This was hilarious, for some reason, everyone’s legs were smoked and this became extremely difficult….we modified some to Heels to Heaven, and then….
Elevens – stay with your partner – Burpees and LBC’s – BUT, based on time and difficulty of the Crunchy Frogs – we did 140 LBC’s each, and then 14 burpees each!


Count-O-Rama – 8
Prayer requests for all those sick and injured and all that
Prayer requests for Stewy and M and new baby boy in the oven
Prayer requests unspoken
Praise report for Hamburglar’s cousin smoking the Crucible on his way to the USMC!!!
Praise report for Hamburglar’s great grandma’s 100th birthday coming up.  He will do 100 burpees in front of her in her honor and will send us video proof

– Being sick sucks.  Holy cow.  But very glad to be back in the gloom even though it felt like day 1.  Thanks for the fun times men!
– The playlist [listed below] dated some of us.  Prom songs, behind the bleachers, couples skate only, etc.  Others, had no clue!  Jingles wasn’t there to share him seeing some of the 40’s songs live!!!
– Posted by me yesterday: All. Have had the flu and been dead like Billboard and a million other folks for the last 2 weeks. Making my grand return tomorrow for Valentine’s Day. I’m weak and pathetic now so it’ll be easy. Plus I have music. Show up to at least carry my sick weak butt around.
Valvano – after the workout – I didn’t realize I’d actually have to carry your sick weak butt around :joy:! Awesome themed Q as always!
YHC – Told ya!!!!
– As we talked about – spoil your M’s, your daughters, your moms, your M’s moms even.  Flowers, chocolates, a nice card.  Whatever!  Remember your #Concentrica!!!
– Many asked where Bling was on this special day.  Resting.  No no you sickos.  Resting for his GORUCK Heavy tomorrow!!!!  Kick butt!

– Tuesday 2/19 – see the email that went out.  Flop and Rousey starting a new AO – Catapult!!!!  Coming back from IR, need to take a little cardio easy, newer guys not comfortable with standard boot camp.  Another great option!!!
– Hopefully everyone has seen the 2 email blasts with some cool data on Texas Ranger and Hamburglar.  Humpback’s is next.  We have a few more in the kitty we will send out every other week or so, but feel free to email F3GrandStrand@gmail.com with your answers to the questions and we can add you to the queue
– Monthly Merkin Challenge continues
– Ground Zero Dragon Boat – April 27.  Brown Bag on Q.  Get with him.  DEFEND our championship!!!!
– We have a “networking/business directory” in our Slack Channel.  The linked is pinned, so get on it, and it can be a great resource for guys looking for someone in a particular field.

I Want to Know What Love Is – Foreigner
In Your Eyes – Peter Gabriel
I Will Always Love You – Whitney Houston
Fly Me To The Moon – Frank Sinatra
Can’t Get Enough of Your Love – Barry White
You Make Loving Fun – Fleetwood Mac
I Only Have Eyes For You – The Flamingos
Faithfully – Journey
I Can’t Stop Loving You – Ray Charles
Time After Time – Cyndi Lauper
When a Man Loves a Woman – Percy Sledge
Can’t Help Falling in Love – Elvis Presley
You Are So Beautiful – Joe Cocker
Take My Breath Away – Berlin (Top Gun Soundtrack)




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