Workout Date:





El Red Cardo, Rubber, Beefsteak, Hamburglar, Buffet and Sunshine

The Thang:

Conditions: Low 40s, dry, definitely chilly but not pervasive (at least to me).

This morning was one of YHC’s routine monthly Qs at his home AO #BombSquad (BS).  YHC/QIC had a #weinke previously planned for today befit for the #HIM of BS, but with the passing of former President George HW Bush, I decided to do a tribute beatdown commemorating and honoring this patriot. 6 #HIM rolled into the parking lot looking around for the bucket and bells that have been characteristic of YHC’s recent beatdowns, but with none of that visibly in play (initially) #mumblechatter ensued that consisted of weighty topics like fantasy football, college football, and leggings or no leggings…

Hello, welcome to F3, disclaimer, and mission statement…

Warm Up:

IC 15 – 20 reps. of SSHs, TTTs, Wind Mills, Imperial Walkers and LBACs forward and back.


SEGMENT 1 (at COP/SF area): Birthdate of GHWB (6-12-1924):

6 Big Boy Sit Ups (OYO), 12 Merkins (IC) and 24 4ct. Mountain Climbers (IC).

SEGMENT 2 (at student center parking lot by coupon pile): #Bush41

Each Pax completes the entire list with a paver block doing 4 total rounds equating to 41 reps. per round commemorating GHWB as the 41st President.

B – Blockees (10 reps.); we call them Manmakers at BS now (a la Vit-D).

U – Upright Rows (10 reps.).

S – Staggered Merkins w/ sliding block over to other side after each rep. maintaining position (10 reps.).

H – Heavy Mercuries 4-ct. (10 reps.).

1 lap from workout area to SF and back (without block).

Sunshine rolled in after the 1st round. Apparently there was a bet between him and Rubber regarding posting…and Sunshine didn’t want to lose. Not sure what the spoils are, but between those guys it could mean anything. We helped Sunshine do his 4th round of the circuit giving us some #EC.

SEGMENT 3 (at COP/SF area): Passing Date of GHWB (11-30-2018):

Conveyer belt of pain…

  1. 1 Pax does 11 BBSUs,
  2. 2nd Pax walks the 70lb. bucket 30 yards and back. This was purely an impromptu add-on after Hamburglar said before warm ups… “So I hear that there is a bucket workout here.” Ok — you got it my friend! Make it so!
  3. Rest of Pax does 18 reps. of first Pax’s choice of desired exercise.

Pax completed 2 rounds! YHC thought we’d only have time for 1, so great job guys!


Count-O-Rama 7
Praise report/Prayer requests: Spoken and unspoken.
BOM by Beefsteak.

Announcements: Check out F3 Grandstrand regional website, Slack messages and Twitter posts for daily updates and information. 12/15 Christmas Party; 12/17 Operation Sweet-tooth; and 12/22 Ugly Sweater themed Convergence at BS.

NMMS: Honor to Q and support BS!
El Red Cardo – A PT machine!
Buffet – Another beast who pushes the group while pushing himself!
Beefsteak – Again was done well ahead of us mortals!
Rubber – Hates the cold, but still posts and brings DNFQ intensity to the workout!
Sunshine – Speedster and newly appointed Nantan carrying on the good work of the Region bringing his ideas and energy to the Pax!
Hamburglar – Starting off his F3 journey right with multiple postings throughout the week at different AOs. He’s gonna want more bucket carry circuits…sorry guys!

NMMS2: While watching the funeral of GHWB, I kept hearing the same things from news commentators, friends of family, GWB and others…

  1. Loved his God.
  2. Loved Barbara.
  3. Loved his family.
  4. Loved his country.
  5. Kind, but courageous.
  6. Suffered loss, but pressed on.
  7. Not a perfect man, but one who tried to do the right thing.

#HIM even before there was an F3! #Bush41.



America is never wholly herself unless she is engaged in high moral principle. We as a people have such a purpose today. It is to make kinder the face of the nation and gentler the face of the world.

George H. W. Bush

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