11 Sounds So Easy
29 PAX, including 1 FNG, braved the humidity for a very soupy downPAINment.
10 burpees to start us off.
Rack ‘em, stack ‘em and mosey to the church parking lot.
COP (all in cadence):
- Good mornings x 11
- SSH x 25
- IW x 25
- 2 handed swings x 20
- Goblet squat x 20
- Halo x 20
- Around the world x 20 CW/CCW
11’s on the Hill (Right side only):
- KB Renegade Row at bottom / Turkish get-ups at top
Mary:
- KB side dips x 10 R/L
- Flutter kicks with KB press x 15
- Dolly with KB press x 15
- LBC x 20
11’s on the Hill (Left side only):
- KB Renegade Row at bottom / Turkish get-ups at top
Rack ‘em, stack ‘em and mosey back to flag. Throw in a few tricep extensions along the way.
Ladder challenge:
- Complete x number of reps for each of the 2 exercises, looping thru as many as you can until time is called
- Goal is 5 rounds with the following rep counts 10/20/30/20/10
- 2 handed swings
- Burpees
Moleskin:
- Lots of chatter from Bananas and Bulldog during COP. #giddyschoolgirls. Guess I need to make COP more challenging in the future.
- Summer time is here in full force as the humidity felt like 300% this morning. #extrasoupy
- YHC acknowledges cadence failure on the Halo exercise. Note to self.
- T-claps to Tiger Rag for hanging in there despite a back injury.
- So the 11’s with KB rows and Turkish get-ups looked like a lot on paper. It turned out to be brutal, hence the audible to shorten round 2. It seems like 7’s would have been better.
- Strong work by all during the ladder challenge. With only 6 minutes left, I knew the 5 rounds were aggressive. I only made it thru the 30 swings in round 3. Anyone come close to finishing the 5 rounds?
Announcements:
- HDHH Wednesday – 6 pm at Vintner Wine Market.
- Compass concludes study of True Measure of a Man this week and will begin a new series next week.
- First annual F3 camp at YMCA Camp Thunderbird the weekend of August 16 – 18. Details: http://f3nation.com/2013/07/03/1st-annual-f3-camp/
Sweat’in out the Swine and Swill
22 brave souls opted to rise up Monday morning to shake off the cob webs and haze from the weekend festivities and entered the gloom. Only to find out that Yo Yo Ma was making his Q debut and would be conducting the orchestra on this day.
Elementary Warm-up
– Mosey to Parking Lot
– COP
- SSH x 20
- Imperial Walkers x 21
- Merkins x 20
- Squats x 25
– Mosey to Playground area
- 10 Pull-ups / 10 decline merkins / 25 dips x 3 — plank when finished
– Mosey to far side of school
- Peoples chair – 10 burpees
- Peoples Chair – 20 mountain climbers
- Peoples Chair – 10 merkins
– Mosey to Track – ¾ speed bursts
- ¼ lap – 15 jump squats
- ¼ lap – plank / 6 inches hold
- ¼ laq – 20 LBC
- ¼ lap – 10 Burpees
– Mosey back to playground area
- 10 merkins into
Plank – O – Rama
Pass over to Zip-a-Dee for Adult size Beatdown!
– Mosey back to far side of school
Basketball DRILLS & Suicide 8’s
– start with 1 burpee
– sprint to the farside of court 1 and back
– sprint to the farside of court 2 (7 air squats) and sprint back to where you started
Basketball DRILLS Part Dos (that’s 2 for the non-espanol speaking PAX) & Suicide 6’s
– Same as above with Merkins and LBCs
Mosey back to the other end of the school but WAIT, there’s some wall so everybody grab some….
People’s Chair 60 seconds (part Uno)
Peoples Chair (part Dos) for 90 seconds incorporating air presses in cadence X30.
Mary
– Dolly X20 (HOLD)
– Flutter X20 (HOLD)
HOLD ‘EM — Run Stopper can I get a 10 count!
Freddie Mercury X20
Fantastic turnout for Yo Yo Ma’s Q debut. It was a beautiful day indeed as I think it was the first dry morning in about 18. Prior to launch, I heard many of the PAX comment that although the weekend was fun, could’ve used a few more days of recovery #wedon’tbounce back like we used to only to be told YYM was making his Q debut. Then the comments were, man really — PAX on their 1st Q always try to bring it (which he did)and we just want to sweat it out a little. Ask and you shall receive boys because although moisture wasn’t raining for the sky, it got steamy and wet quick as we got going.
I think O’Tannenbaum #renamedJohnnyComeLately was still stuck in a time warp from last Saturday in Outlands where he peddled to the workout on 2 wheels because he showed up just in the nick of time but had that pour sedan sideways and definitley didn’t have 4 on the floor if you know what I mean.
It really pained me to hear PP (Powder Puff) get renamed to Hair Band. PP was an awesome moniker but Hair Band is pretty good too #SkidRowRocks… Great showing by Deadwood who came out for the first time today and he brought it strong. Great to have you and keeping coming out brother, I promise — it will NOT get easier!
Sweet Sixteen
Original artwork by Wing Man
Posted on behalf of Puppy Love
VSF planted and we launched @ 0530 with a ready PAX posting up to celebrate the 16th of July
The Thang:
Short jog to the Corners for a warm up – theme of the day is16 with all our work revolving around that:
SSH X 16
Windmills X 16
Merkins X 16
Plank: Right/Left/Regular
Longer run to the Tower of Pain – aka Premier Parking Deck for a game of “Pick 16″. Puppy Love wrote out 16 different pain stations on slips of paper and packed those in an envelope. Each PAX will pick one from the pile at each level of the deck, lead the exercise for a 16X rep, then we are off to run to the next level and Repeato. Mighty Mite thought their may be candy in the envelope when PL asked” Guess what is in here? He was wrong and suffered the consequences for the next 35 minutes.
Run back toward the launch point with a brief stop to the ground for Protractor led by Briskett – 16 degrees was a creative and painful choice. Well done!
Solid performance by all of the team with serious water weight dropped i the parking deck – -was nearing 150 degrees in there (or at least felt like it…man it was HOT in there).
COT
Welcome to our FNG, Cable Guy who was EH”d by Philmont – -his second for the Bagpipe. May put him in charge of Recruitment if this keeps up
Foxhole’s Monday Kettle Bell workout at Elon Park Elementary needs more victims – -give it a try.
Mighty Mite on for Q next week at Bagpipe – -be WARNED
Boys of Summer
No All-Star break for the 15 men, including 2 FNGs, who launched into the Monday morning gloom at #F3BaseCamp. Here’s the downPAINment that started the week off right.
The Thang:
Before leaving the parking lot, 5 burpees OYO.
Run down the steps and onto the centerfield grass of the first baseball field on the right for the COP.
- Warmup: SSHs – 15 cadence, Merkins – 15 cadence, IWs – 15 cadence, Squats – 15 cadence, LBCs – 15 cadence.
- ~10 minutes of She Hate Me: 10 Merkins, 10 Jumping Lunges, 20 Flutters…rinse and repeat until time is called.
Mosey down to lower baseball field on the right to get some of The Beast (sort of). Line up on the left field line and do 6 reps of the called exercise along the left field line, in centerfield, along the right field line and with stops on the way back (only 5 stops, hence the “sort of”). But we ran a lot in between.
- CDDs
- Squats
- Dollies
- Merkins
- Calf Raises
- LBCs
Mosey back toward the parking lot.
- First ramp – lunge walk up
- Second ramp – backward lunge walk halfway up, bear crawl other half
Grab some wall at the building for some People’s chair: regular, right leg up, left leg up, tip toes and regular.
Circle up in the parking lot for some Mary: High Flutters – 15 cadence (hold it), Rosalita – 15 cadence (hold it), Protractor (crowd pleaser), Russian Twists – 15 cadence
Finish it up with 5 burpees OYO.
Moleskin:
- Quiet crowd…not a lot of chatter. Not sure if it was from the She Hate Me or from a weekend that was perhaps a little too strong.
- But it was certainly was a solid effort by all the Pax, including our two FNGs (Spinner and Homeboy). Welcome to F3 brothers…keep coming out. I would say it gets easier…but it doesn’t. The pain is addictive though.
- With the LBCs and Flutters, most of the standing water in the outfield grass was soaked up into our clothing. #F3GroundsCrew. Heartthrob’s white t-shirt is never going to come clean…sorry M. Heartthrob.
Announcements:
- F3Dads at Camp Thunderbird in August. Check out the website and sign up.
PreBlast- Day Zero Challenge
It is time to challenge yourself. Come out and beat the old you. Or come out and challenge the new you. 9-28-2013, See below for details. HC in comments
The Day Zero Challenge
This Saturday will be the first of a recurring challenge at Day Zero.
We all dedicate a great deal of discipline, time and effort into participating in F3 workouts. Purple Haze and I want to help you measure your results on a regular basis. The event will consist of several exercises completed over a 1 hour period. It will be the same every time we hold the Day Zero Challenge. (We are thinking every 8 weeks or so). The clock will start at 0700 and end at 0800. You will measure how far you get within the cycle. And then the next time you do it try to exceed your last.
There will be no coupons, sandbags, etc. It will be just you, your body and your mind. I think it is a safe assumption that the exercises chosen will be difficult and so will the amount you have to do. We wouldn’t call it a challenge if this wasn’t the case.
There will be no heroes in the back blast or scores posted. If you want Purple Haze and I to keep track of how far you get then we are happy to do so. That way you do not have to worry about tracking your improvement.
Things to consider:
- If you need to warm up, show up early and do so. The clock will start at 0700. We will have a timer out there so everyone is on the same page. We may even have some tunes going. (requests for music is acceptable but nothing promised. Keep it clean)
- We will meet in a COP on the lower fields. This is where we will start. The exercises and clock will be posted so you can see.
- 2.0s are welcome but keep in mind that the purpose of this is for you to progress as far as you can within the hour time allotment.
- Good form is always a topic at Area 51. Especially when certain individuals are present. You should know the right way to do the exercises. No one will call anyone out. Integrity is expected in everything we do. This is about you only. (Of course, I am sure there will be some healthy motivational banter out there too.)
- Bring water because you will be smoked at the end of this.
Here is an example of how it will work. The sequence has not been determined yet but will be soon. Each set of exercise is followed by a lap around the track. (The lap will consist of every inch of the cement track. If you stay on the outside edge you will be fine. I note this because there are places where you could cut across (basketball court). We will try to put some cones out to guide you)
COP-
Exercise #1-
100 Burpees
Take a lap.
Exercise #2
100 Squats
Take a lap
It will go on like this until one hour expires. We hope to see you all out there. The following Hard Committed Saturday night. I thought is best to put them here so they know I didn’t forget. HC in the comments below. That way you know you will do it. We look forward to seeing you out there.
-Radar
Hard Comitted
Bulldog
StageCoach
Stone Cold
Good Hands
Spackler
Bananas
Yo Yo Mah
Wiggler in Need of a Q!
Always wanted to Q an F3 workout but never had the opportunity? We here’s your chance!
Kenyon Slider is on the DL (knee – basketball) so the Wiggler needs a Q (or two) for at least a couple of weeks. Email me at bmuller@charlottepipe.com if you can step in. Its easy – all you have to do is show up and finish last (like I do). “Lead from behind” as it were. Any takers?
Otherwise – you can Q yourselves – 6:00 am summer hours – corner of Foxcroft and Rothwood. 3.32 miles of fellowship pace fun!
Are those basketball players on a soccer field?
5 of Ballantyne’s brave shed the fartsacks and posted for round 2 of the Foxhole. It was a good turnout and we had a great pain session, but we are still looking for the remaining SOB’s to get in the trenches. If you are reading this and you didn’t post, you should be feeling the peer pressure about now… Aye!
The Thang:
Warm-up COP in front of school
– SSH x 30
– Front lunges w/ twist x 10 each leg
– IW x 30
– Side lunges x 10 each leg
– Mountain Climbers x 25
– Back lunges x 10 each leg
LBJ w/ KB to parking lot by the fields
– 2 arm swing x 20
– KB on ground with toe taps x 30
– 1 arm clean x 10 each arm
– KB slingshot out in front and around back x 10 each way
– 1 arm swing x 10 each arm
– Russian twist x 15
LBJ w/ KB above head to the field for a little Tutorial-o-Rama: Turkish Get-Up
– 5x shoulder lifts, 5x lift to elbow, 5x lift to left hand, 5x lift hip off ground, 5x leg up and under, 5x sweep leg and stand,
– 5x Turkish Get-Ups on each side
Partner up on one side line (KB size matters)
– Partner 1: Merkin rows w/ KB, Partner 2: High knees to other side line 10 knee-ups & back, flapjack
– Partner 1: Figure 8, Partner 2: Karaoke to other side line 20 mountain climbers & karaoke back, flapjack
– Partner 1: Squat w/ 1 arm shoulder press, Partner 2: Butt kickers run to other side line 10 squats
6 Minutes of Mary
– LBC with KB
– Dolly with KB press
– Mission Impossible
– Freddy Mercury (bicycles)
– High plank supermans
– Side low plank hip drops
5 minutes left – head to playground for AMRAP pullups
Then run to COT with KB
The Naked Moleskin:
It was a great day in the gloom. About half way through the workout, the PAX thought they were being stalked by an anonymous red coupe idling at the locked gate to the fields. The concern grew as 20 more cars piled into the parking lot. As the newcomers filed onto the field, the speculation continued. Maybe they were lacross players? Maybe football? Soccer? Market Timer offered basketball as an option. In the end, they were either soccer or baseball players. I swear I saw a baseball bat. Looks like we are not the only ones who know how nice this facility is.
Welcome to The Worm for his first visit to Foxhole. It is good to have you brother. Make sure Mic Check follows through and joins us next week!
Mighty Mite showed us how a 45 lb bell is swung. Strong brother!
Thanks all for joining the PAX this morning and humoring YHC with lower reps / better form and the Tutorial-o-rama session. As TR mentioned last week, taking it slow and focusing on form will pay dividends and will allow some serious beat-downs to occur injury free in the coming weeks.
Market Timer on Q next week. Come prepared!
Border Patrol – Outland Launch / Area 51 Convergence
25 Dedicated men gathered in the Gloom of the Sun Valley campus from all directions.
The Thang
Warmup (middle school disc golf field)
- SSH x20
- Imperial Walker x20
- Mountain Climbers x20
- Squats x20
- LBCs x20
- Perfect Merkins x10
Cross Campus Patrol Begins (middle school to elementary School)
- Lunge walk through the gauntlet
- Run campus from middle school to Playground at Elementary School
She Hate Me @ Playground
- Donkey Kicks
- Dips x20
- Jump-ups x20
Continue Patrol campus borders (elementary school to high school)
- Indian run with sprawls to start
- Partner Carries down the dirt path (until lead PAX calls audible)
- Man-maker Merkins (amrap)
- Supine pull ups x20
Pass the baton to 2nd Half Q (Zip)
- – 1/4 mile Mosey over to the football stadium
- – Overcome the obstacle they call a fence and get over it safely
Rail Work
- – Everyone grab some rail for a nice leisurely rail plank walk
- – Those not on the rail play London Bridge and bearcrawl to the front of the line.
- *** This was an epic fail as Q did not anticipate having a PAX as large as 25 so we called an audible.
Bleacher work (Stadium Style)
- – Sprint up the near side of the Home Team’s stadium bleachers
- – Side shuffle left to the far side
- – Sprint down the far side bleachers
- – Side shuffle right to the other side
- <Plank> followed by 20 dips in cadence
– Sprint back up the near side bleachers
- – Sprint across to the far side
- – Sprint (gingerly) back down
Hit the Track and mosey over to the Visiting Team’s side of the field for some more bleacher work
- – Frontwords Bearcrawl up to the top of the stadium bleachers
- – Sprint to the other side
- – Mosey back down to the bottom
- – Sprint to the other side
- – Reverse bearcrawl up to the top of the bleachers
- Another fail – these concrete bleachers weren’t conducive for shorties.
**Audible**
- – Bunny Hop up the stadium bleachers
- – Sprint to the other side
- – Mosey back down to the bottom
Running short on time and the PAX is still a ways out so time to come up with an exit plan…
– 3/4 circuit around the track and hop over a 4 – 5 foot concrete/cement wall.
- – Quick Mosey back to camp (1/4 – 1/3 mile)
- Time for some Hendricks!!
- JH#1
- – Partner 1 planks
- – Partner 2 jumps over and backwards belly crawls back up X5
- – Flabjack and ladder down to X1
Circle up for Mary
- – Dollies 20X (in cadence)
- – Hold ’em
- – Flutter 20X (in cadendce)
- – Hold ’em
- – O’Tannenbaum – can I get a 10 count
- Drop ’em
Q is informed that we still have a little over a minute to go
So to close – 10 burpees on your own at the request of Donkey Kong
Moleskin:
- Thanks to our Area 51 brothers who made the trek to plant Outland’s shovel flag on the disc golf course beside the Sun Valley middle school. The PAX parking in the Middle school lot and the High school lot converged in the marshy wastelands of the campus for an epic opening.
- Farside and O’Tanenbaum made a solid showing by arriving in the Outland on peddle power. 20 miles round trip. Strong work brothers!
- The Tour de Stade started with a bang as the PAX scaled the fence for some fun in the bleachers. Next time everyone is bringing ski masks and urban camouflage to avoid any undue notice from the local authorities.
- Unfortunately we ran out of time before we had a chance to use the obstacle course but bring your gloves because it’s going to be a staple on the menu at Outland.
- The crew mill be much smaller next week so it’ll be a great chance to invite any Indian Trail “locals” for an introduction to fun F3 style.
Hey! The Grass is Drier over Here
23 members of the Nation walked away from the poisonous bite from the venomous reptile better, known as Cottonmouth, doing his inaugural Q.
The fields were nice and wet – the way they should be- for such a beatdown as we received.
The Thang
Cottonmouth Q
Count of into groups 1 & 2 for Indian Run to Front Field,
COP:
IW x25
SSH x31
Merkin x25
Mason Twists x10
Air Squat x10 5sec down 5 sec up in cadence
20sec hold squat with a few groans signifying a #crowdpleaser and will be enjoyed soon again bc YHC loved these too.
Two lines Indian Run to soccer fields
Short loop around field to hill
At bottom of Little Hill:
-P1 planks
-P2 places P1’s ankles in hands on shoulders and squats/military press x5
-Wheelbarrow to top
-Bearcrawl down
Flapjack
Repeato x4 yet Q allowed 3 and planking if needed.
Mosey to sand box for softer “landing” on next exercises
Partner-up on line
Knee Highs alternating legs x20
Flapjack x3
Tuck Jump x20
Flapjack x3
Plank
Left and right leg/arm high x3
Mosey to picnic pavilion
Partner 1-Decline Merkins x10 AND Dips x20
Partner 2-ßä#š! To The Wall Hold until Partner 1 finishes.
Flapjack X3
Skywalker Q
Short Mosey from Pavilion to soccer fields for 3 MOM
Dolly x 32
LBC x 21
Mosey to Parking Lot for some Skywalker Uphill Sprints
Sprint to 1st light post (approx 50 yds) for 5 Burpees, Sprint back to Finish
Sprint to 2nd light post (approx. 100 yds) for 10 Burpees, Sprint back to Finish
Rinse & Repeato with Lunges: 15 & 20 respectively
Rinse & Repeato with Merkins: 10 & 20 respectively
Mosey to bottom of North Face
Jacobs Ladder with 7 Burpees at top working down to 1. However, YHC called an audible and we stopped after the 5 Burpee round
Mosey to field above North Face for some more pain
All in Cadence
Merkins x 10
Freddy Mercury x12
Rosalita x 21 (in espanol)
Merkins x 11
Run back to Shovel flag for COT
Moleskin
Observations by Cottonmouth:
In the beginning of the Indian run, a comment of “slowdown” made YHC realize how much fun this could be for all men involved (especially for Iceman, our 11 yo FNG who decided to, without effort, sprint within our line). Must have loved Skywalker’s sprints to follow later.
After running around, apparently aimlessly, we devised a strategy of moving masses, in wheelbarrows, up our (yet to be named) Small Hill soon after to face an unexpected challenge when being chased by Bears. The unassuming Pax knew nothing of this teaser to Skywalkers NorthFace #beatdown to come but clearly was up for the task and, for some, eager to try something new.
Following our contest to see how high each of us could jump, in the sandbox, we decided to relax by leaning against the wall of the pavilion. While one of the Pax commented “the Q’s holding up The Wall backwards”, followed by the explanation that in fact he was doing it the right way because of something about “…his back”, the Q quickly corrected his position without a snappy retort as he was clearly focused on making sure “the wall” didn’t fall on his Pax.
T Claps to all the Pax today for a GREAT performance! Thank you for encouraging YHC for his virgin Q as he promises to deliver future pain when least expected. Huge thanks to Skywalker for his Fellowship and guidance in allowing YHC to co-lead these fine strong men today! #funtimes
Observations by Skywalker:
So the North Face exercise was not well thought out. It’s been several weeks since YHC has had to scale that mountain. Trying to do Jacob’s Ladder after Cottonmouth’s #beatdown and YHC’s sprints turned out to be not a great idea. After the 2nd “sprint” up the hill, YHC was gassed and several of the pax werent able to do more than crawl up the Face. Seeing that we would have to extend the workout by 30 mins for an exercise that normally takes most of us 10 mins, YHC made the very popular call to stop.
As we next circled up on the field above the Face, a pax says, “hey, it’s wet here, let’s move over a little.” WHAT??????? YHC’s response, “That’s why it’s called working out outdoors.” Embrace the wet my brother – that’s part of what makes F3 what it is. Rain, snow, sleet or shine. And clearly this unidentified #complainer hasn’t been to Death Valley after a night of downpours or on the football field at DMZ or Governator.
Great work by all this morning. This was a small crowd for The Rock normally but was a great size for what the Q’s had planned. A special welcome to Ice Man and Volker. Hope to see the two of you out in the gloom again soon. Aye!
Fear the Whistle Meets Chestplosion!
The shovel flag was planted in the middle of the Day Zero Proving Grounds when 24 men and 2.0s set off into the gloom in anticipation of the coming pain. Here’s what we did:
The Thang:
Spackler Q:
Baby jog around the field and to the flag for a little COP:
- SSH – 25 (cadence)
- Merkins – 20 (cadence)
- Squat – 20 (cadence)
- Circle run – 1 minute
Fear the Whistle – group jog around the track and every time Q blows the whistle, perform stated exercise.
- 1 whistle – 10 burpees
- 2 whistles – 15 merkins
- 3 whistles – 20 LBCs
The whistle was blown a lot. The Q seemed to favor the 1 whistle call for 10 burpees the most.
At the end of the first 3 laps, a little stop off at the playground for some called out exercises.
- Lap 1 – 30 dips
- Lap 2 – 20 CDDs
- Lap 3 – 20 incline merkins
We ran 4 laps total. At the end of lap 4, a little circle up at the flag for plank-o-rama. Hand off to PHaze.
Purple Haze Q – X marks the spot for Chestplosion:
Partner up, size does not matter. Partner 1 performs called exercise at the flag while Partner 2 runs out to corner of field to complete called exercise. Flapjack. We hit all four corners. We ran hard.
- Round 1 – Squats in the middle until partner returns. Corner 1 – 20 decline merkins on wall. Corner 2 – 20 CDDs. Corner 3 – 20 wide-arm merkins. Corner 4 – Bear crawl up hill from bball court then plank on the rails for some rail slides back down to the field.
- Round 2 – Jump squats in the middle until partner returns (crowd pleaser). Corner 1 – 20 incline merkins on wall. Corner 2 – 10 Mac Tar Gai. Corner 3 – 20 narrow merkins. Corner 4 – 20 supine pullups on rails.
Circle up for Mary
- But first, 10 diamond merkins OYO
- Flutters – 50 (cadence), hold it for 10 count
- Rosalita – 30 (cadence), hold it at 90 degrees, then 45, then 15
- Groiners – 10 (OYO)
Moleskin:
- Any chatter that existed after COP was quickly squashed during Fear the Whistle. As stated above, the Q seemed to favor the 1 whistle call for 10 burpees. Not sure if it was really the desire to do the burpees or if O2 deprivation caused an inability to blow it more than once. Regardless, the Pax probably did about 60 burpees during the 4 laps. Add to that the merkins, LBCs and called exercises at the playground and the first 30 minutes seemed to go on forever. #firsthalfpummeling
- When we started the laps, it seems we ran off a non-English speaking Chinese guy that had shown up earlier this morning to walk some laps around the track. However, he did lurk in the trees and kept poking his head out to see what we were doing. We invited him to join…but that seemed to fall on deaf ears. #cultureshock #languagebarrier
- With The Hoff actually being scheduled to Q this morning but scratching to join Radar for their elitist ruck training, PHaze thought is was appropriate to call for a bunch of chest exercises during the 2nd half. Needless to say, all the Pax left looking more like our barrel-chested brother and we all wished that our new Area51 shirts were sleeveless. #thepump
- The call for jump squats during Round 2 was met with some groans. By the time we were done, the jumps looked more like calf-raises and the runs the corners looked more like the old Chinese-guy’s walk around the track.
- One unfortunate incident: PHaze left the flag behind in his haste to tweet and fellowship at Starbucks. Thankfully, Busch saved the day and returned it at coffeeteria. Got a feeling that PHaze is looking at some serious burpees at tonight’s pig pickin’.
Announcements:
- Pig Pickin’ tonight – 5 to 9 at OP Elementary.
- #F3Dads at Camp Thunderbird coming up in August. Check out the website for details.
- Co-site Qs Radar and PHaze have the Day Zero lead next week. Stay tuned to Twitter and F3Nation.com for details of what is sure to be a crusher.