DICCS- All given to include cell phone, cpr and do not sue
Warm up
Two laps in front of school
Circle up
15- Imperial Walkers
15- Hill Billies
Jimmy Dungan stretch into plank
Plank right arm high right leg high ( 10 seconds)- flap jack
Runners Pose- flap jack
recover
The Thang
Mosey up parking lot to bottom of hill ( the exit/entrance to lot)
Partner Up – partners run up/down separate side of hill and when the they met complete each of the following
round 1- 10 hand slap merkins
round 2- 10 Bomb Jacks
round 3- 10 Bonnie Blairs ( 2 is one)
Everyone complete 3 burpees
Mosey to front of school and stick with same partner for more work
One Partner run around lot while other Partner does some work
150- pistol LBCS
100- Merkins
50 – Mike Tysons
Mosey to Rock pile near back parking lot and grab a lifting rock
30 curls- rife carry across lot and complete 30 more curls
15- Military press rifle carry across lot and complete 15 more Military presses.
15- Tricep extensions rifle carry across lot and complete 15 more Military presses.
Mosey Long way around school and head back to COT
Moleskin
Another great group I was honored to lead today. The boys pushed hard and humidity was nice and high ugh… The chatter seemed to be a minimum ( Even Schneider) so I assume everyone was happy with the workout. Sledge o Matic pushed himself hard today and this was the first we ever partner up- nice work brother. Sledge, also finished the workout and look like he rolled down Crowder Mountain, you might need a little extra detergent in the wash, Surge, Ricky Bobby, Schneider and Rockwell crushed it today. Spits when not at home photo shopping the chicken in a towel is rising to the Gazelle level right before our eyes- excellent work brother. Falco, this is my first time meeting you brother– WELCOME and I look forward to posting with you more- heck of a job bro.
Announcements
Ricky Bobby was the 6th man- name from his work since he was at Fox sports and mainly works on NASCAR. Ricky is from the great community of Briarcrest and was Ehed out to the workout by Chicken Little and Schneider and he is held accountable by O-69, Schneider and Chicken ( Briarcrest WOLFPACK ). Ricky is down around 30-35 lbs and is moving from the back of the pack when he started to the front of the pack and loves the push from others. Ricky Bobby made a great point today– When he started and was the 6th it meant a lot when the faster guys come back and gave him encouragement— Remember boys it is more than a workout and encouraging your brothers goes a long way.
Keep Tayler in your thoughts and prayers– 31 year old man who Mayhem is connected with has passed away..
DICCS- All Points covered- cell phone, cpr, do not sue ect..
Warm Up-
Mosey up and through Pet Smart and head back down towards Hickory Tavern – Circle Up
15- Imperial Walkers
15- Hill Billies
10- Merkins ( Damascus shows up around this time)- so might as well do a Calf Stretch
Runners pose-
Plank right arm high and right leg high 10 seconds- flip flop
The Thang
Mosey across street ( SAFELY cause Maddog was there) to the Linwood Hood.
head down Hardwood to Golden Rain and take a right for 4 points of fun at each stop sign or Cul-De Sac complete
3 burpees and 10 Bonnie Blairs – 4 all together
On way back out go to Autumn Gold and take a right for 4 more points of fun- at each stop sign of Cul-De- Sac complete..
5 Mike Tysons and 20 Pistol LBCS ( 10/10).
On way back out of hood stop two times of a combination of all exercises
3 burpees/10 Bonnie Blairs/5 Mike Tysons/20 Pistol LBS
Cross the road Safety to large lot on the left
Webb of 1 Dry Dock and 4 Bear Crawls- 10/40- that was just stupid
Mosey to Front of Tavern
40 dips/20 single leg dips flap jack- hot lap ( rinse repeat)
10 incline merkins/20 single leg dips flap jack/10 incline merkins- hot lap
30 dips/20 dips/10 dips/ 10 big boys – Head to COT
Moleskin
As always I leading the group and today was no different. I do not post much at Asylum mainly because Chickens need their beauty rest– but this site has many so much to offer from benches, Large Lots, hoods to run around.. Today the PAX pushed themselves as usual and with the added humidity it pretty much sucked in a good way. Thanks for allowing me to lead.
Announcements
Blood Drive is over and we hit 44 and goal was 50- Not to shabby
Eli- Led the pack with the fastest draining time with 4:03 while Atlas finished last with 8:01.
F3 Dads Camp 08/20-8/22 is coming so check links in channel to sign up for Camp Thunderbird aka Lake Wylie.
Blue Screen dog ( Aspen ) Just passed away- thoughts and prayers brother
New Site coming later this Summer ASPEN at Antioch Elementary soon ( western union county) Thursday Morning.
Swimmers will start passing out BALLS for the Q or guy who pushes himself during the workout to wear- Today The Chicken Got to wear BALLS around his chest- , WHAT A HAPPY DAY.
Call Outs
Flanders and Loafer- Boys have been logging some miles and are fast.
Blue Screen – great push with an injured calf.
Premature- Loved seeing you back out brother.
O-69- Thanks for knocking on my window while I was working on my Wienke and making me pretty much shit myself at 4:50 am– AWESOME JOB today as usual.
DICCS -given to include all the regular stuff
Warm Up
Mosey around side lot to front of middle school
Continue to mosey down to the front of the high school.
The Thang
High School Side Alcoves:
20 dips on benches
15 donkey kicks in first alcove
15 mike tysons in second alcove
back to front of high school…
Repeat X 3
Partner Up at Back Parking Lot:
EACH: 50 curls, 50 shoulder presses, 50 squats, 50 LBCs
One runs to end of lot, other exercises
“Dog Bone” Web:
7 merkins one end, 1 jump squat on the other
until 1, 7
skip…
Final Path to COT with Stops at Light Poles:
1 burpee, increment 1 at each light up to 5, then decrease by 1 down to end
COT.
Moleskin
Enjoyed leading this group of men from veterans to rookies. Everyone pushed hard. Few call outs today:
Tonyatine – great work, good to meet you, way to represent with ‘tine’ pronounced ‘teen’ (Havertine)
Snowball – welcome! way to come out on your own and way to finish!
Elmers – great seeing you hang tough.
Chatterbox – hard keeping up with you on the partner work! awesome job.
6th man – Beetle. Thanks for sharing and I learned what Beetle Bailey is today. Keep coming out!
Announcements
DICCS Given- normal stuff
Warm Up-
25-SSH
15 Imperial Walkers
Jimmy Dungan stretch into plank
While in Plank ask the PAX what are the 5 CORE principles of F3
Free to All
Open To Men
Outdoors- rain/shine/hot/cold
Led by men in rotating Fashion
End with COT
The Thang
Explain the Workout– 7 stations 1:20 seconds each with a 15 second break to move to next station ( but while moving complete 1-2 blockees)– 3 full rounds ugh!!
station 1- Curls
station 2- Sit Ups then push your coupon to the sky
Station 3- Hit the tire with sledge hammer
Station 4- Squat Thrusters
Station 5- Military Press with coupon
Station 6- Merkins on your block
Station 7- Flutters with coupon over your head
When finished explain the next stupid exercise
4 Murder Bunnies/1 Blockee– Get to 20 murder bunnies and 5 Blockees– DONE SON!!!
Moleskin
I am really starting to dig Diesel although I miss the running the different exercises you can do and push yourself is really intriguing to me and challenging. So for all you peeps like Schneider and Ricky Bobby who are scared of Diesel due to the lack of running, I would say come get you some and get out of your comfort zone.
Today was a tough one I must say and the Blockees between stations was ridiculous and someone like Chastain, Centerfold, Premature, Jwow, and or 0-69 should have Q jacked me to stop that madness ( ya’ll are suppose to be leaders in F3) LOL !!. Not only did they fail the Pax by allowing that to happen they even let the Murder Bunnies show up and go unchallenged at the END OF A WORKOUT!! GEEZ GUYS.. Step up and say something guys.. hahah
Heck of a job by all today and appreciate the opportunity as usual to led this group of men.
Announcement
Folding/ Giveaway party tomorrow at Christ Closet- there is some confusion but just show up. 9AM-NOON
Welcome FNG- Martin Head – 38 years old- aka Yellen– for Janet Yellen since he is in the treasury dept. at Truist bank. Jwow and him hit it off right away talking about work since they are with the same company– pretty cool. He is from New York, Cleveland, Buffalo, and lived in Concord for awhile before relocating to BRIARCREST…..WHOOHOOO.
6TH Man- Baklava- got his name since he is from Greece- Lives in BRIARCREST works for United Airlines as a mechanic and been in BRIARCREST 7 years and was brought out by Chicken Little and 0-69 who are also from BRIARCREST
Everyone please pray for Premature and keep him in your prayers- MRI is today that he has been waiting for months to get scheduled. PRAYING BROTHER..
All sites closed Monday except ASYLUM…. 5:15AM Monday 05/17/2021 afterwards mental health awareness speaker– PREMATURE THANKS FOR SHARING YOUR STORY WITH MENTAL HEALTH AWARENESS coming up….
DICCS- Given as usual and covered all topics
Warm up– Light mosey with Coupons near rock pile, so PAX who actually work and do not live on GroupMe could grab a coupon or rock since they did not get the memo– The Chicken is turning this boot camp upside down with gear.. Drop our coupons and rocks and mosey to front of school for….
20 SSH
10 MERKINS
Plank- right arm high and right leg – 10 seconds– left arm and left leg high – 10 seconds
Can Opener Pose.
Recover
The Thang
Before we decide to play with our toys/coupons we needed a normal boot camp.
Mosey to stop sign at long road in front of school and at every light/stop sign complete…..
10 Mike Tysons and 1o Bomb Jacks ( Chastain would be proud)– 70 Tysons and 70 Bomb Jacks WTF!! Waxhaw Trail Fest ( more on that later) haha
On way back to starting point
10 Speed skaters and 5 lunges.
A quick mosey to pick up Twista since he was walking and let him know we will be playing with coupons now –so he could stay near us.
At bottom of lot grab you coupon for….
2-Blockee’s
20- Rifle Carries
Repeat until we get to middle median at top of lot- sprint down to starting point and back.
Continue with Blockees and Rifle Carries until we get across the whole parking lot– WTF –Waxhaw Trail Fest ( more on that later)…
Grab you block for the following– complete 2 rounds of each but in between each round sprint up to median and mosey back to start.
20- Kettle Bells/2o curls- sprint/repeat
20- bench press/20 flutters with coupon- sprint/ repeat
20- Squat Thrusters- sprint/repeat
Now for the real fun with 8 minutes left..
1-Blockee ( number stays the same)
4-Military Press ( number stays the same )
4- Murder Bunnies ( increase by 4 each round until we get to 20) — WTF-– Waxhaw Trail Fest— more on that later.
Mosey back to COT
DONE!!
Moleskin
As always I love leading a group of leaders like this. Today I wanted to dig deep into my Q bag and find some different types of exercises and I believe we accomplished that. I heard a good bit of complaining, breathing hard and actual a few choice words directed at the Chicken ( ANIMAL ABUSE!!).. The PAX pushed extremely hard today and I have a feeling we will have some tight arms and backs tomorrow– well done boys..
Few Call Outs.
One Star– down 15 pounds and is crushing it. Dude was a machine today
Schnitzel– I have seen him posting a lot lately at the running workouts but somehow we miss each other– dude is fast and if gazelles actually knew how to recruit they might could actually bring him to their side.. nice work brother.
Soft Pretzel– MACHINE!! enough said
Wildebeest– Love having my brothers Sugar Daddy and Premature there- boys bring their a game daily.
Announcements–
Twista- 6th man- ran into a few of us during neighborhood watch and we told him about F3. He had a heart attack last Tuesday and will begin posting regularly and going Vegan. He got his name since he is from Oklahoma and has seen 4 tornados.
WTF- Waxhaw Trail Fest- 05/01/2021– SIGN UP we have 40 peeps now and are looking for more- This is a F3 event but others can attend and FIA will be joining as well.
Last Call- Has new hours– 5:32AM due to school being back in.. Just think 2 more minutes of sleep and One Start is Qing Friday..
DICCS– no given but we had lights and reflectors ( Maddog would be proud)
Warm up- walk down a hill from Carb Loads house to bottom on the swinging bridge and to verify if Rubbermaid is showing or not. Rubbermaid stated he needed a rest day but with his addiction to running we needed to make sure he would not be left. 5:34am a Gazelle and a Chicken are off to find Hollywood somewhere out yonder…..
The Thang
Run from swinging Bridge to end of trail near Blackhawk ( BAMMMMMM I see Hollywood )
Now it is official 2 Gazelles and a Chicken will head back towards the bridge with Carb leading the pack in a somewhat group– Carb and Hollywood where clocking around a 9 min pace while the Chicken was hanging in trees and becoming one with nature flying solo clocking around a 9:30 pace.
Moleskin
I am starting to really love the trail run- challenging, rewarding and time fly’s bye. It was good getting back out there with Carb as we had great conversation and have not posted together in awhile. Hollywood is prepping for is nutty 25 miler and was in his normal zone today. At the end of our run we all chatted for awhile and basically all agree whatever board member came up one ONE Q in April only this close to APRIL is a mean person, especially for the well organized sites like FLASH and IGNITION as it appears those site Qs are always on point and probable already had Qs lined up – ugh…….. hahah !! I am not pointing fingers but through a few conversations and a few board members basically saying they had nothing to do with it appears this pressure might have come a 1-2 members- I can be bribed for information of who the suspect is though with a frosty beverage, not Coke or Pepsi but one with Hops and Barley..
In a perfectly timed exit to the trail run Carb and I came up the hill together on the way to his house just as Twinkle Toes was coming out of his house— unfortunately I already had my shirt off, wonder what Twinkle Toes is thinking about two dudes walking out of the woods at 7:15am and one dude has no shirt on. Thankfully he did figure out who we were so maybe just maybe that eased his mind, I think,,,.. Have a great day boys!!
Announcements
WTF coming so sign up
April 1 Q per month- boooooo
DICCS- Given to include the usual- added a few pointers about lifting properly so we have no injuries
Warm up
2 laps around lot
20-SSH
Jimmy Dungan Stretch- Can open right side and left side with arm raising to the sky.
The Thang
Start at top of trail heading towards transporter shed
2- Blockees every light pole, 25 paces of rifle carry, and carry your cinder block the rest of the way to the next light pole- Rinse Repeat all the way down, We did stop once at the T intersection for a sprint to the shed and a mosey back before continuing.
In Parking lot on other side of shed the real work begins
3 rounds of each – After you complete a cycle in each sprint up to 3rd light pole and mosey back ( around .10). Do not sprint after you complete last round in the cycle just go to next section
#1. 25- Kettle Bells/25- Curls
#2. 25 – Bench Press/25- Flutters with block overhead
#3. 15- Squat Thrusters/15 -Military Presses
Rifle Carry back to shed for a horrible idea–a web with cinder blocks
1- Blockee ( stays the same)
4- Military Presses ( stays the same)
4- Murder Bunnies– increase murder bunnies by 4 each times until we get to 20
once complete we will finish the trail heading back towards COT with the following.
25- paces of rifle and then walk the rest of the way however you see fit- carry until you get to light pole ( we did this for 4-5 light poles). The last 3-4 light poles we rifle carried the section between light poles- yikes!!
5 merkins right hand on block and 5 merkins with left hand on block at each light pole.
Moleskin
As always I love leading this group of men and today was no different. I am not exactly sure WTF I was think with this workout maybe but it SUCKED. This workout was designed to get me out of my comfort zone as Popeye has challenged me to work on strength training. Today was designed to be a mix of Waxhaw Express /Chiseled and I believe the mission was accomplished- as we logged 1.85 miles and 1/2 of that was a fast paced mosey and the blocks work helped with strength training. The PAX pushed hard today and I heard many groans and moans especially during the murder bunnies- bad idea.
Surge/Mad Dog /Bottle Cap– we all in beast mode today every time I looked up these dudes were crushing it.
Exlax– decided enough is enough and basically just slammed his block on the asphalt so he would not have to do anymore block work
Schneider and Ricky Bobby– (The Briarcrest Power Couple)- Just put their heads down and put in the work- nice work boys- Schneider I know deep down you truly love burpees.
Breadbowl- On the first sprint- WOW.. DUDE HAS SOME WHEELS.. Nice work Bowl now keep pushing buddy, heck of a job today.
Popeye- No doubt probably the strongest of one the strongest dudes in our PAX but do not look now he is gaining speed and distance with running– he is getting dangerous. Watch out IPC.
Announcements
Surge was our 6th man- Foundation brought him out after a drunk fest and some arguing in Lawson sounds like a shady neighborhood- ( Booze, In Fighting). He has been out with us about 6-7 months and he got his name since he works at Coke
Q- school tomorrow 6:30-8 Cuthbertson
CPR- Surge leading this so 03/29/21- $15.00 cash 6pm-8pm.
CSAUP- A new one is coming and yes we will drink at tap house again.. yeehaww
Counterfeit Gods- (The False Promises)- Come to Sanctuary– If you like power, sex and money this coming Monday 7:30pm Ice9 also stated there will be pizza and beer— Goodness we might need to create a signup Genius so the place does not get over booked- lol Serious note sounds like a great discussion- thanks Ice 9
DICC- given and covered
Warm up
Fast paced mosey down past laundry mat and apartments to Vet Lot
20- SSH
Jimmy Dungan Stretch into a plank for calve stretch
Can Opener both sides- return to Plank- recover
The Thang
Mosey Across Hwy 16 to Blyth Mill and up to stop sign of Blyth and North Providence for Oval of Speed
3 laps around oval track at 5 k pace and at each turn complete ( Blythe up North Providence, turn left on Mill and left back on Blyth.
3 burpees and 5 jump Squats- circle back for the 6
Gather Flock and head back across Hwy 16 for more work in Vet Lot ( ABORT ABORT ABORT) A few FIA members who somehow were allowed to workout with F3 today started complaining about rough pavement and they might break a nail — we moved to apartment lot
10 Mike Tysons, 10 Big Boys and 20 Pistol LBC- alternating leg at 10– 3 rounds
Sprint up Hill to laundry mat lot- dry heave cause I was trying to stick with Baio– not smart, damn he is fast. regroup and gather Flock and head down Price to 2nd road on left to church lot for lot to lot work.
Lot 1- 20 Bonnie Blairs
Lot 2- around corner on Jackson street – 5 merkins/10 shoulder taps, 4 merkins/ 8 shoulder tap ect….. to 1/2
between both lots complete 20 Bomb Jacks
head back to COT completing 20 Bomb Jacks- DONE!!
Moleskin
We had s great group today ( 19 total) and an awesome mixture of Gazelles, Clydesdales , 3 Wildebeest, 1 pink Bunny, 2 form police, and a few FIA PAX. Overall everyone push hard and most seemed to hate the workout which is always a success for the Q. It appears we had mileage range from 3.15-3.5 miles which is a good target for a regular boot camp and safety seemed to be fairly in order and if Maddog posted with us he would have been someone happy
Few Call Outs
Twinkle Toes– you have officially graduated to the Gazelle group- Nice work brother!
Recalculating– You better step it up Chief of Form Policing before Deputy Zinfandel pushes you into retirement and takes you role. He was calling out many pees today ( myself included on Jump Squats)- bastard! but I love it makes us better.
Easy Button, Baio, Ice 9, Chastain, and Deadwood– ugh what the F? slowdown and smell the roses once in awhile boys- geez!!
LRC– always great to see the LRC back out as a group as it appears they must have finally figure out baby duty schedules at Smithers House and all is well in the group again ( Smithers , Foundation and Deflated).
Do not look now but Rockwell is looking at the Gazelle’s and thinking hummmm I can be one — He is getting faster and faster boys
Sugar Daddy and Premature– I appreciate our accountability group boys– WILDERBEEST- SADDLE UP FOR THE RIDE minus to Smart Sackers for rest days!
Announcements
Q- school this weekend 6:30-8am- Cuthbertson
Rooster next weekend- if you have to ask what this is your a DUMBASS– This is slowing becoming Blood Drive communication territory .
Baio- was our 6th man- got his name cause he runs a company and his hospital name is Charles ( Charles in Charge! Scott Baio) awesome name. He has 5 kids and comes to us all the way from Matthews a she posted over there some but found us via the BAT SIGNAL in the sky ( AKA- on line) and has been a regular since. Bratwurst brought him out initially a few years back.
Lucy ( aka Ricky her F3 name) the chickens dog had surgery yesterday and everything seemed to go well.
Peace out boys.
DICCS -given to include all the regular stuff
Warm Up
Mosey around large lot and up stairs to front of school
Mosey down road in front of school to first lot on right in front of Middle school
The Thang
Web to warm up Core
1 Dry Dock ( increase by 1 until we reach 10)
4 Big Boys ( always)
4 LBC or Pistol LBCS( increase by 4 until we reach 40)- Chicken calls out pistol or regular LBCS or a combo of each.
Mosey down road and take a left at the gate to the gravel lot that leads up to the baseball/softball fields for some fun
10 Bomb Jacks at gate and run to fields on path for 10 jump squats- repeat 3 times and circle back for the 6
Mosey to lot in front of school across the road for another fun filled web
1- Mike Tyson ( got to 7)
4 Bear Crawls ( got to 28)
Mosey down trail behind school and near practice fields then cross road where buses are back into large lot where COT is to finish the web from heck!!
8- Mike Tysons ( got to 10)
32 – Bear Crawls ( got to 40)
Mosey to top of lot to a parking island for sprint/burpee/mosey cycle
At top island complete 3 burpees then mosey down parking lot to next island for 3 burpees as a group. Once all PAX is finished we sprint-fast pace mosey back up lot to parking island for 3 burpees- Rinse repeat 3 times ( ughh).
Mosey back towards COT and stop a another parking island for slide over curve merkins
plank on curve and complete a merkin then slide over – go right 7 times then left 7 times HOLD PLANK.. go right 5 times and then left 5 times HOLD PLANK… Recover and mosey to COT.
With 1 minutes left sprint up lot to parking island and mosey back down to COT.
Moleskin
As always I love leading this group of men and leaders within our community and today was no different. I must say I was little nervous as I have not been to this site in quite sometime for whatever reason. This site has a lot to offer so when Premature asked me to switch due to a injury to Deep Dish I was like helllllll yeaaaaaa lets do this.. Few call out todays.
Soft Pretzel- Beast mode ( not sure if he even broke a sweat)
Tanyatine, Noonan, Schnitzel and One Star crushed it today.
The Wildebeest were out in force today ( Premature, Sugar Daddy, Mad Dog) only missing one injured Beest in Carb Load – get well lad we miss you bro.
Announcements
Soft Pretzel was out 6th man actually 5th man but we stepped up- has been with F3 since 2012- WOW.. Has a wife and 2 daughter and got his name cause he is front Philly. The guys who gave him the name are MIA and the guy who brought him out (Hokey Stone) is MIA- Reminder to all reach out to your brothers.
Mayhem- Might be organizing a trip to Brunswick county NC to help with the tornados. If you feel led to help reach out to him he might be heading down Sunday-Tuesday.
Rice and Beans is tonight and there are a few slots open.
Friday morning at 6am Last Call is launching at same spot as dromedary – Das Boot is leading and it will be great especially if you like pickle pounding– lol
Rooster is coming March 13th — get ready boys- 5 man relay, full marathon- last mile whole team runs together
Blood Drive this Friday SOB at the YMCA— If you can give reach out to Mighty Mite
Mad Dog- Took us out and nailed his message as always- appreciate you brother
DICCS– Given to include all the usual items.
Warm Up– Long Mosey to front of high school for monster walk, knee’s to chest and since Damascus was here we walked it out into a plank for the good ole calve stretch. Plank into runners pose/can open each side- Recover
The Thang
Mosey long way to the first Alcove at the school for a horrible web- Grab some wall
1- Mike Tyson- increase by 1
4- Dry docks- stay the same
4 – donkey kicks or shoulder tabs- increase by 4 each time
We got to 5 Tysons, 4 dry docks and 20 Donkey kicks– THIS IS STUPID!!
Mosey down road all the way around parking lots and end at the rock pile for some work but we stopped at select points for 10 Bomb Jacks or 10 Jump Squats and burpees while waiting on Bread-bowl ( Damascus offered to carry him). POSSE appeared from somewhere to join the group..
At rock pile grab a good size lifting rock for some lifting. At each parking lot section ( there are 6 ) complete what the chicken calls out and sprint down to the end of the lot and mosey back to your rock,. When you mosey back grab your rock and rifle carry your rock to the other parking lot section- Rinse repeat down and through the whole parking lot ending at other end.
WATCH OUT FOR THE GAZELLES THEY ARE RUNNING IN OUR LOT!!!. I would hate for a Clydesdale to mow one of those precious animal over. It would be a blood bath!!!
space 1- 20 curls- 10 tricep extensions
space 2- 20 triceps extensions- 10 curls
space 3- 20 squat thrusters
space 4- 20 bent over rows- 10 tricep extensions
space 5- 25 curls
space 6- 20 triceps extensions
Rinse repeat on way back.
Mosey up around school to overhang where steps are to work on rest of the web
6 Tysons
4 Dry Docks
24- Donke Kicks or Shoulder Tabs
we got to 8, 4, 32
Mosey to covered area near buses
9 Tysons
4 Dry Docks
36 Donkey Kicks
Mosey to front of school
10 Tysons
4 Dry Docks
20 Donkey Kicks and 20 Shoulder Tabs
Hit benches for 25 dips left leg out and 25 dips right leg out
Mosey to COT and complete a 1/2 lap TIME!!!
Moleskin
The infamous ICE-9 was scheduled to Q today but unfortunately he has suffered an injury- speedy recovery brother. I am not sure anyone at FLASH was looking forward to a ICE-9 Q that might be why numbers were down- lol.. I felt the pressure of trying to delivery a Q that would make him proud and I hope I did , my goal was to get someone dry heaving in his honor. Unfortunately my plan did not work but I did hear a lot of complaining, so I am thinking I 1/2 way accomplished my goal. I promise if I ever Q again that web will never come out again ( HORRIBLE). Sorry boys… It looked good on paper after 3 delicious Modelo’s for my VDAY dinner. A few call outs from today
Chainsaw- got his new shirt and what a great story- your a inspiration to us all. Loved the story about you and your daughter having breakfast every Friday .. MAKING Memories!
I think Ricky Bobby and Schneider are pissed at me and most likely will not talk to me again about the Web!! You two still crushed it today.
Inspector Gadget- Glad to see you out brother- you are heading towards GAZELLE territory young lad
Surge- My man is back and he is getting back in his old form- watch out boys he is a machine!
Damascus- great you see you back out man and that calve stretch was just for you.
0-69- crushed his miles today and jumped in with the PAX for the rock workout- badass!!
Ex-lax- Us Wildebeest ( Carb Load, Mad-dog, Sugar Daddy , Premature and I )are accepting applications-