Freedom Rings at B&W

Freedom Rings at B&W

QIC: Goofy

Date: 7/24/2019

PAX: Lace, Whirley, Zuck, TSA (WB), Manscape (WD), The Singing Cowboy, TSA, Wobegon, FNG Tighty Whitey (fka Bowman Lewis) Light Brigade, Goofy (Q)

10 Pax, including one FNG posted to B&W for a gorgeous 60 degree morning.  This beatdown was originally supposed to air on July 3rd with a patriotic playlist, but it never happened.  However, 3 weeks later Goofy’s alarm actually went off and Freedom finally rang at B&W.  Find out how our FNG got named in the NMM below.  It went something like this:

The Thang

Strength (all IC unless stated)

• curls
• S.C.
• Goblet Squats
• Bent rows
• Press
• Lunges. 10 each leg. OYO.
• Curls
• SC
• Squats

Individual Medley – made harder.

• 5 each of following
• Burpees
• AH
• Goblet squat
• Curls
• Swings
• Then, sprint up hill to gate and back
• Rest until 2:30 minutes is up, then go again.
• Add one rep each time through to until reach 11 reps each.

Plank -for roughly 2 minutes.

Mary: Round Robin called by various Pax until…

FIN

Announcements:

• Prayers for @Zuck’s father who has some tests this week
• Prayers for Pax who are out on injured reserve, including @Cobra and @Bluto
• @Fender and his M had their second child last week. Prayers for all Mom, Baby and family.
• Speaking of @Fender, he has a fundraiser for ArtsForLife and is trying to fill a table. Let’s show our support for @Fender and for a great cause. See him for details.
• Schmedfest – 8/24, watch Twitter, @Plunger leads this great fundraiser for Crisis Control, highly recommend

NMM

• Our FNG, Bowman Lewis gave us lots of material to work with for his nickname, not the least of which is that his name is Bowman, he works at Hanes and is from Washington NC. Oh and his M runs a fitness studio in Clemmons. Short Track (as in Bowman Gray Stadium) and Tighty Whitey (Hanes) had some early momentum. Just as your Q was calling him Short Track, our FNG stuck his leg out, lifted up his workout shorts to reveal some tight white compression wear! Thus, he is now known as Tighty Whitey. Naming credit goes to @TSA
• The weather was gorgeous at 60 degrees and clear skies!!
• YHC loves the IM. So much so, that I decided to modify it for B&W and make it longer. We originally were going to go to 10, but with some extra time, we extended to 11! Well done men.
• As the IM progressed, some Pax, including your Q was starting to feel the beatdown.
• Tclaps to @Lace kept at it hard all 45 minutes and led the field each time.
• Tclaps also to @Whirly, who on the last round said, “@Goofy I owe you 11 burpees”, then he proceeded to do them at the end before planks. A few pax joined him for those extra. Well done men – that is what F3 is all about. #PickUpTheSix
• Finally, YHC is thankful my alarm went off this morning.
• Always great to be at F3, and honored to be your Q.

Playlist (Patriotic Theme originally meant to be played on 7/3

• All American Man, Kiss
• We’re an American Band, Grand Funk Railroad
• Living In America, James Brown
• American Girl, Tom Petty and the Heartbreakers
• ROCK in the USA, John Mellancamp
• Philadelphia Freedom, Elton John
• Only in America, Brooks & Dunn
• American Saturday Night, Brad Paisley
• America, Neil Diamond
• Surfin USA, The Beach Boys
• Back in the USA, Chuck Berry
• Red, White & Blue, Lynard Skynyrd
• Fan Fare for the Common Man, (requested by @TSC)