When Astro asked me to switch Q dates, I was not sure what the workout may be. So I decided to Think Outside the box.

Pledge, mosey (wait the Q forgot his weinke)
Warmups in the church North drive. Kirkland’s words to rep count was approaching Chernobyl levels already

Pearls on a square string. Stops roughly every .25 miles.

Tempo merkins
Heels to heaven
Imperial walker
Nolan Ryan
Knerkins

Outlaws
Up downs
T merkins

Thank you for following along the new ground and the chance to lead. MIAGD!

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Problematic numbers this morning but great to see some neighbors visit from the Peak tribe. Disclaimer then pledge then off we go. No elaborate plans but our friend from the far far west in LaLa Land debuted a new exercise yesterday, so we had to try it out. Warmups with stretching then mosey to the long hill that Bing shared during BRR training.

7’s was the call with the Lt. Dan Tuck Jump Burpee at the top and WW2’s at the bottom. Nope that’s not the bottom of the hill keep going. Finished with 6 regular burpees as a group.

Mosey back to the warmup spot for some post hill stretching. Back to the flag for a few popcorn Mary and HAND with 2.5 minutes to spare. Our lone Ochoer returned safely with mysterious blood stains.

DDD 2.22, HG25 4.19, SCary Picnic 4.27, HDHH 2.5 at Craft

MIAGD!

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88 was the number of the morning. Started with a warmup mosey and then 22 reps of 4 different exercises.

Then to the medical building for a rectangular 4 corners with some modifications, and that’s when the pax were introduced to a NEW EXERCISE! Sledgehammer WWII’s. At corners 1 and 3 we did 22 SHWWII’s and at corners 2 and 4 we did 22 Stifler’s Moms. At the long sides of the rectangle we sprinted at 88% max speed to the middle and 44% the rest of the way. We did 2 laps of that, then repeato with CDD’s and squats. So we got 88 reps of each of those 4 exercises.

Then to the parking deck where we did sets of 8 reps of various merkins at each end, 11 stops total. Diamond, standard, wide grip, hand release, Peter Parker, double merkin burpees, then back down to the beginning.

Back to the flag as the clock tower struck 0615. Great start to the day. Thanks for the opportunity to lead.

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21 fine HIM came out to the great AO, Point Break. Another great weather morning and that started us off right. Quick disclaimer, the pledge and we were off. A short mosey jog around the way and ended up in front of Shake Shack.

After a warmup of 50 SSH’s and good mornings, we headed over to the center of Waverly. We started with 18 merkins for good measure and then the first of three set of 7’s since we are only 7 days away from Christmas. We learned a new burpee today and it’s the only burpee I will do. The Walmart Burpee! So Walmart burpees at the bottom of the stairs and CCD’s at the top.

Next set of 7’s were on the adjacent side of stairs with squats at the bottom and scorpion CCD’s at the top.

Final set of 7’s were on the narrow stairs on the back side of Waverly. We utilized the soft, wet, green fake grass to do X’s and Y’s at the bottom and regular merkins at the top.

We finally moseyed back to the flag and finished up with low slow flutters.

Christmas party tomorrow night and Oakwood 24 on Saturday. Prayers for Bubba’s friends, Jerry and Kelly going through medical issues, prayers for Term Papers family and prayers for Fresh Prince’s friend who is going through legal issues. I am so thankful for all my F3 brothers! You guys rock!! Coffee on point as always. Go MIAGD!

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0530 hit as pax were still getting situated. YHC kicked it off with the full blitz F3 welcoming: Disclaimer, Mission, 5CPs, and Pledge then we mozy’d off to Lowe’s to warm up.
(in the meantime what we didn’t know is Brie was just arriving and instead of peering over at the shopping center he went medical park and missed us!)

THANG 1
20 squats with heels on the curb (someone said they are Stiletto Squats? Haven’t heard that before but I’ve noted for next time!)
Increasing exercises at each parking spot divider: 1, then 2, 3, 4, 5 and then run back for the next set. Each set different exercise: Merkins then Burpees, then Mtn Climbers.
As I gasped for air on the burpees I saw my heart rate hit 170. Everyone was pushing. There were no Mailmen at this workout.

THANG 2: Medical park now (sorry Brie). YHCs car was waiting for the pax with a plethora of coupons. Cindys , #35 plates, and a kettle bell. Partner up, and partner with coupon does a repeating Squat, step, Curl, step, Press, step working his way around the pickle. P2 is running the pickle back to P1 and they flapjack until the pickle is completed. Mileage and Strength…win win!

Back to the flag for a Plank O Rama, followed by COT. YHC has adopted a new COT disclaimer so pax of all walks of faith understand F3 is for all men and faith backgrounds. It goes sorta like this if you want to replicate it in some fashion, “F3 ascribes to no specific faith and isn’t a Christian organization. The Q is welcome to end the workout how he feels led. Being that I’m Christian i’ll take us out the way I know how, which is prayer.” And then I said “Ball up!” ha! Which now I want shirt with a picture of a COT and it says BALL UP! above it.

And with that, a great morning was had by all. Thanks for being there with me fellas! MIAGD

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Nine HIMs gathered in the gloom. They welcomed an FNG, reviewed the mission and the core principles, said the Pledge, then moseyed for some stretches.
Nextup, the Thang.
Did a reverse, modified pain train along the islands. Started at 5 reps and worked our way down to 1
Burpees
Lunges
Imperial walkers
Merkins
Plank jacks

Back to the flag for Chillcut.

We welcome our FNG @Fresh Prince.

Announcements
Convergence Thursday
WGM on Dec 7
Toy Drive for Western North Carolina ongoing – see 3rdF channel or HGTV for more info
Christmas party Dec 19th
MIAGD f3llas!

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