Keep It Simple Stupid
QIC: Turnover
Date: 1.26.23
PAX: Van Gogh , Sour Mash , Madoff , 60 Minutes , Rubber Ducky (WD) , Harden , Adobe , Turnover (Q, WB)
YHC was excited get back out to one of my favorite AO’s to Q a hopefully challenging albeit simple beatdown. The previous day’s weather and the uncertainty of cinderblock inventory were factors in my planning. A couple variations of the beatdown were developed, but upon realizing we would have more than enough coupons, Plan A was exercised. And because I am a man of the people, my objective was to keep everyone as dry as possible. You’re welcome.
YHC’s attempt to gloss over the Mission Statement and CP’s (since all in attendance were familiar) was quickly dashed by @Van Gogh as he is a stickler for procedure. Fair enough.
Mission Statement and CP’s recited to perfection and were were off.
Warm O Rama
6th Core Principle x20 IC
Imp Storm Walkers x20 IC
Abe Vigoda x6 IC
Stretchy-McStretcherson Circuit
ASTs and Michael Phelps x10 IC
The THANG
We had 2 stations: The Shelter and The Drive Thru Window
At the shelter, 4 exercises (w/ cinderblock), 25 reps each, 100 total reps
Shelter Exercises: Curls, Overhead Press, KB Swings, Merkins
Mosey to Drive Thru
At the drive thru, 4 exercises, 25 reps each, 100 total reps
Drive Thru Exercises: WW2’s, Gas Pumps, Low Flutters, LBC
Mosey back to shelter and Repeato.
We got through 4 full rounds of each station plus a bonus round of the Shelter exercises
125 reps each of Curls, Overhead Press, KB Swings, and Merkins
100 reps each of WW2’s, Gas Pumps, Low Flutters, and LBCs
Almost out of time so we put our blocks back (except for YHC because I operate on a BYOCinderblock policy) and circle up for:
MARY (or LARRY as it was deemed by @Van Gogh)
Bonnie Blairs x10 IC
30 second hold Al Gore
Finished
CoT
Announcements
2 year anniversary of #Alcatraz this Saturday (1.28). @Subfloor on the Q. #Supermax Murph @ 0600 (per the usual)
Blood Drive next month. Deets on The Slack
HDHH tonight (1.26) at Wiseman. Deets on Slack
F3 Gear Pre-Order closes tomorrow (1.27). Get those orders in. Deets on Slack
There’s a F3WS team setup for the Colon Cancer Coalition 5k at Jamison Park in March. Deets on Slack
Prayer Requests
@Lambchop and M for the arrival of their baby. At the time of the beatdown, we did not have any updates, but at the time of this posting, Miss Avery McKnight Lambchop Sutton has officially arrived and she and mom are doing great. Congrats @Lambchop!
@Van Gogh’s buddy Kieth was recently in a pretty bad car accident. Prayers for him and the guy that was driving the car.
@Harden’s mom undergoing treatment in NYC
Audio was cutting out pretty bad on the voice memo, but prayers for all F3WS PAX on the IR and dealing with medical difficulties.
YHC took us out thanking Him for our blessings, lifting up those mentioned in prayer requests, and asking Him for the reminder of the awesome responsibility we’ve been given as husbands and fathers.
NMM
Lots of OYO counting this morning so the MC was somewhat limited, but @Sour Mash and @Rubber Ducky were in attendance, so it was still plentiful.
The upper body and abdominal focus of today’s beatdown was for 2 reasons: First so all in attendance could have fresh legs for UA/OG’s/Tractors/BBBC tomorrow and second b/c YHC (and @Rubber Ducky) were still recovering from @Bluto’s brutal #BnW beatdown yesterday. #KingOfPlanks
There was plenty of discussion around bourbon, DOD security policies, and stolen Intellectual Property.
Based on my count, we only got one #RubberDucky-ism today. It involved Marines and Steel Balls. I’ll leave it at that.
Related: #RubberDucky-isms have become one of YHC’s favorite things. Always plentiful and hilarious. #2ScoopsOfHomemadeDammit
@60 Minutes was seen getting after it with a solo EC run. #Animal
@Van Gogh was doing Van Gogh things all morning. Leading the pack and adding laps around the parking lot while he waited on the rest of us mere mortals to finish our reps.
@Madoff was an inspiration during the cinderblock station showing off various exercise and form modifications. Really impressive stuff.
@Adobe was true to his word after he gave YHC the verbal HC when we ran into each other at church last night.
Related: Imma need someone who posted at #WIB this morning to confirm that @Huckleberry was in attendance today.
@Sour Mash shared some very interesting notes on how he fills out the Q calendar for BBBC.
YHC was posted up right next to the speaker and was furthest away from @Harden for most of the morning, so I didn’t capture much MC, but he was giving that cinderblock the business all morning.
Everybody put in some serious work and it was an honor to get after it alongside these HIMs
Genuinely grateful for everyone who posted and F3 in general.
Thanks for the keys, @Madoff. If they’re not under the shelter, they’re probably next to @Sour Mash’s bike with the cinderblocks.
