A celebration workout!

A celebration workout!

Workout Date:





Lombardi, Geno, Billboard, Bling, Valvano, Screaming Eagle, Macho Man, Weedeater, Varsity, Flash, Papa Smurf (TRIPLE RESPECT), Hamburglar, Headgear, OneCall (QIC)

The Thang:

50.  Pretty nice

YHC was excited to bust out my new whiteboard for the first half of the workout.  I took lots of time writing things neatly for the PAX to read and there were still soooooooooooo many questions.  Mostly from Geno!  But seriously, this workout was for my dad, who turns 69 today.  He had a rough year with heart issues and quadruple bypass surgery that went well, then didn’t, and then after another hospital visit, got things situated and he is cleared for a year before his next appointment.  #GodIsGood  Throughout this trying time my F3 Brothers were there in COT’s, texts, slack messages, calls.  All praying and lifting us up.  It’s what makes F3 so unique, and so awesome!  Having these men around me and the prayers being lifted, made this difficult time so much easier.  Knowing men had my 6 and my family was in their prayers meant a ton!!  THANK YOU ALL!!!!  Now, let’s honor Marty!

Ruckers rucked in.  Cyclists put their gear up and joined.  Other men popped in ready to work.  And Weedeater rushed in from the Nike Outlet sidewalk sale looking sharp even if he left the tags on his new gear.

1 minute warning

SSHs x 20 IC
IW x 15 IC
TTT x 10 IC
Windmills x 10 IC
Merkin position – stretch your calves for the upcoming running
22 Merkins – single count cadence – #22Kills
Head to track

The THANG (broken up into 3 main ideas)
My dad was born in 1949.
19 Turkish Get-ups to BUY IN to the main event
Run a lap – then 7 exercises x 7 reps of each one (various format) = 49
1. Merkins – 4 count
2. Tempo speed single count Squats (down on 3, up on the count)
3. SSH – 4 count
4. BBSU’s – single count – Geno asked every round what these stood for
5. Mountain Climbers – 4 count
6. Tempo speed single count Diamond Merkins
7. Prisoner Squats into surrender – single count
Rinse and repeat 3 more times for a total of 4 – Quadruple bypass heart surgery
Early finishers pick up 6 or AMRAP some core exercise
Great work here by all!!

Mosey 3/4 lap around to playground for the 2nd idea
Dad turns 69 today
So, 6 pull-ups
9 burpees
Rinse and repeat 3 more times, again for 4 total rounds for the quadruple bypass
AMRAP Core exercises

To Mount Myrtle for the final idea
My dad served in the United States Army during Vietnam and then the reserves
Partner up – DORA – cumulative reps – P1 exercise while P2 runs up and over Mount Myrtle and touches blacktop on other side
American Hammers x 75
Rosalitas [that lady LOVED my demo] x 150
Merkins x 150
Y Squats x 75

Mosey to start for 2 minutes of fellowship


Count-O-Rama – 14
Prayer requests and PRAISE for Veterans and our FREE COUNTRY!
Prayer requests unspoken

– Several of the PAX need to work on their math skills!  1, 2, 3, 1; 1, 2, 3, 2; 1, 2, 3, 3; ETC.  Some did 28, some did the right 14, some did 7, and some of the Jelly Lubers did 4, 5, 0r 6.
– Flash NEVER needs to cut his beautiful locks.  Watching him run and his hair bounce is like watching the intro to Baywatch!!  You can’t look away!
– Weedeater will not be able to return his new Nike gear
– Bling relied on Geno to help with the counting – HUGE mistake
– Screaming Eagle completed his first workout in months!!!  He has to jet early during the week and football took his Saturdays…so it was nice for him to be part of a COT!!!
– Always amazing to have our Triple Respect Papa Smurf join us!  True #HIM
– Billboard was sporting the neon yellow today…I think he likes to stand out in some way since he is clearly lacking in the physique department
– Lombardi was busy cranking out reps and was quiet and pensive today, although he is hot on the lookout for a deal on potato farms
– Great having Macho Man back after soccer killed his fall posting!!  He hasn’t missed a step as he crushed it today!
– Speaking of crushing it….Varsity and Headgear were on like lap 7 while others were finishing up lap 4.  #Beasts
– Enjoyed my laps with Valvano.  We discussed many things, but his love of Pi (3.14159265359) and pie is quite extensive.
– Since joining, Hamburglar has been a steady regular and crushes everything thrown at him!
– We have at least 4 PAX that are ready for VQ’s!!  December is the perfect time!!! Get with me or Lombardi and get on the sheet!!!  F3 is about building leaders!!!  Let’s do it!!!
– Y’all rock guys!!!!  Thank you always for the support, fellowship, accountability, and awesomeness!!

– Christmas Party – Saturday December 15, 2018 – 7PM – Sign up here: http://f3grandstrand.myrtlebeacheventmaps.com/regionnews/2018-christmas-party/
– Huge UGLY SWEATER Christmas Convergence on December 22 at 0700 at #BombSquad!!  DO NOT MISS!!


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