Warm UP: SSH, Imperial Walkers, Hillbilly’s

Thang 1: Escalator 4 corners start at 5 go up to 10, then back down. Merkins, LBC, CDD, and Dying Cockroaches.

Thang 2: Thunderstruck Do a burpee everytime song says thunder. Realized to late that my speaked was insufficient for the group size….

Thang 3: Step up Dips and Irkins 15 ish count each.

Mary: Popcorn Mary called by Pax

Announcements: Duck Donut Dash, TCP Sawgrass, Highland Games

TClaps: To everyone who came out, BIB site Q’s and pax for coming to launch and Wah Wah for making the flag.

Prayers: Pray for the family YHC’s Cousin who was killed on new years days.

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6 there were that found the coldest, wettest gloomiest part of the hood. The PAX traveled as a unit, everywhere, as Loud n Proud the 6. But first…after a WaterWings-like Q arrival…these real men of SCARY found the deepest puddles and commenced their warmup with HRelease merkins. Running Loud n Proud the 6, it was all up hill from there to a full set of 7 of diamonds (HRel. burpees, star jumps, prisoner squats, and heel touching LBCs. Loud n Proud the 6 were to find another P-lot for a curb shuffle with curb derkins, bear crawls to center, shoulder work, crawl to opposite curb, repeat, 6x. Oh, alas, Loud n Proud they were after that one. Back to the flag as they recalled their intrepid leader’s epic speech last night – those riveting memories it made, pathways created for global peace. The PAX finished near the flag with a human centipede, thereby truly making it a great beginning to their day. The fellas ended with a message in COT that lifts up all our fart sacking brothers, their families and shout outs to those families with specific hurts. The blessing given should be a blessing shared. The Q did not accelerate his day alone.

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Here’s what happened. 13 it was to enjoy a Merry Merkin Christmas. Warm ups and exercises were arm and shoulder focused. SSHs, many many arm circles WITH shurgs, wide grips, IW’s, Hillbillies and mosey….where distances between exercises for the remainider of the workout were covered with “Loud n Proud the 6” – an Indian Run, slow, where front man peels off to do 6 merks and falls in behind the line shouting “Loud n Proud the 6” to signal front man to do the same. Along the way of the morning the PAX enjoyed various merkin related exercises like decline Walking (alligator) merkins, CDDs, etc. Loud n Proud to the next stop where we found a short steep hill and did 5’s with foxholes at bottom and standard burpee at top. Loud n Proud to  another hill for Clock merkins. Despite some fellas in different time zones we still got it done. At the fountain we found a low wall perfect for Erkins, Diamond Derkins, dips dips and more dips. Loud n Proud continued back to the flag with some Copperhead merks along the way. @breezy with Excellent traffic and safety control. Reliable man there.

Extra bonus to see guys haven’t seen in a while.

Pro wrestler Macho Man Randy Savage once said (among many other flamboyant things): “It’s ok for Macho men to show every emotion available. Ya know – I’ve cried 1000 times., I’m gonna cry some more. BUUUTTT…. I’m gonna tell ya, there is one guarantee in life and that there are no guarantees, yeah baby….AAANNNDDD…understand this….no body likes a quitter, no body said life was easy so if you get knocked down, take the standing 8 count, get back up and fight again.”

That said, we heard some specific prayer requests prior to me sharing that, family health emergencies, men hurting, some more general comments about strife in the world around us. Us men of F3, especially the guys presently stronger of muscle, mind and heart, we must each do our part for for our families, for our friends the men WE ALREADY know in F3 that may be down, and for men outside of F3 that need help. Reach out. Make that small effort. Was good to see @Okafor after a LOT of travel. He told me something like this: “that’s for that DM, man. Yep, it changes my thinking and helped get back out. ” Or some version of that.

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Several for EC.

Cauliflower led the pax in warm-up / stretches en route to Botticelli. At the stop sign:
squats and side lunges, 
Run the 0.3 mile neighborhood loop,
Forward and backward lunges,
Loop,
squats and side lunges, 
Loop, 
Forward and backward lunges,
Loop,
squats and side lunges, 
Loop, 
Return to the flag,

Cauliflower with the stretches

Done

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12 HIM’s showed up on this beautiful Saturday morning. We moseyed to the hill for what the Q called “mostly 7’s” which included derkins on the hill, squats at the top, prisoner runs down the hill to a pickle that included flutters and curls with a coupon. Finished it off with a Mary. Thank you all for pushing me to be better. MIAGD.

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In true BRR season form, hill repeats were performed on Ederlee and Avenue of the Estates with various ab exercises in between. Some PAX noticed residents letting their yard go and were justifiably upset. This put Water Wings at 6000 ft of vertical for the week. Coffee was enjoyed by many afterward.

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A lot of people showed up. More than YHC expected. Counting didn’t go well but we persevered. Some people did derkins while others did erkins on the bridge, nobody knows what the Q said. We ran a Dora, did a bear crawl then had to make some additions to buy time at the end. If things went wrong it’s ok to blame shipyard. LDB led us in prayer. Thank you all for your support! MIAGD guys!

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Attempted Murph, beautiful morning MIAGD

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Started at 0630 with intro and then Pledge. Ran two loops around upper lot and circled up for warmups and discussion about the twelve stations of the Cross (coming to S Cary next year). Covered approximately 3 mile with sting of pearls through the greenways (ran same route as last time I Q’d and still took wrong turn). Alternated exercises shoulder taps and merkins, then boat/canoe and LBCs. Came out of greenway on to Sylvan Grove. Ran up Sylvan Grove stopping for 5 Body Builders at each street. Turned right on to Lochview. Did creeping lunges past an HGTV job site and then did Monkey Humpers in front of Water Wings and IC’s house. On way back to flag we stopped by the spillway to do some follow the leader up and down the hill. Q had to modify halfway through. Moseyed back to flag with a few minutes for an HGTV lead stretch clinic.

Prayers for Okafor’s father who has a major surgery in a couple weeks.

Great workout and great fellowship!

Happy Easter!

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While it was my first Q, extensive training by Hermes made all things possible! We started on time via an analog watch followed by a basic count and mosey with some heckling on the way to a warm up. Various warm up moves with some off cadence counting followed by a 21 which we did not finish in silence together resulting in penalty burpees loved by all. Primary workout was 7 of diamonds-7 x4 burpees, 14×4 flutter kicks , 21×4 merkins, 28×4 squats then down the ladder w 21×4 merkins, skipped the flutter kicks, then 7×4 burpees. Total of 56 burpees, 56 flutter kicks, 168merkins, 112 squats. Ran back just before 0600. Job well done PAX.

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