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Legs Feed the Wolf

Date: 8/1/19

AO: Liberty Park in Plano, TX

Conditions: Hot N’ Humid

PAX: Walmart, Boomer, Eruzione, Rabbit, QIC: The (Scranton) Stranger

Warmup
Mosey around the campus
Good Mornings
10 Imperials IC
10 Squats
11 Baby Arm Circles IC
11 Reverse Baby Arm Circles IC
11 Overhead Presses IC
100 SSH IC

(with it being Coolio’s Birthday, the playlist started out with a little Gangsta’s Paradise, then rolled through some Kanye and ended with Chance)

The Thang
1) Wind sprints – With a total of 4 tennis courts, we sprinted across three and walked one. At the end of each sprint we did 10 hand release push ups and subtracted one all the way down to 0 after each run. (First sprint 10, second sprint 9, third sprint 8….)

2) Bear Crawl 11’s – Bear crawl down then crawl bear back in between each set with Split leg jumps on one end and squats on the other. Therefore, we bear crawled across one tennis court and did 20 split leg jumps (10 each leg) then crawl bear’d back to do 1 squat and worked our way through.

Mary:
Lunged the entire length of all 4 tennis courts
20 Flutter kicks IC
20 High plank ankle touches with each ankle counting for 1
20 Hand release merkins

Circle of Trust, Count-o-Rama, Name-o-Rama:

Announcements: looking to do 2 – 2nd F events in August. One being a family friendly event, potentially grilling out at a park (More info to come). The other being a guy’s hangout/happy hour at a brewery, maybe Tupps brewery in McKinney? Taking suggestions. Also, Rabbit is taking dinner and gift cards over to his friends house whose child, Caleb, had a major back surgery (they had to split his entire back open). Venmo Rabbit if you feel called to give: venmo @nathan-newsome or 469-332-6429 or just give him some cash money.

Mumblechatter was light as the humidity did a number on us but on a legs focused day, Boomer let it be known that The Legs Feed the Wolf.

Prayer requests: we lifted up Caleb after his back surgery and for the long recovery ahead of him. Also, Rabbit’s friend Corey’s father who is on hospice and could go at any moment, such a hard time for the family but also a celebration of life as they bond together through this difficult time. We also prayed for Boomer’s friend, Zach, whose dad had chest pains and is in the hospital, I am sure there is a lot of confusion and uncertainty as this came unexpectedly. In addition, I’d like to lift up my Grandmother who is in hospice with a failing heart, not sure when she is getting the call, but her heart and soul are ready.

Writing this backblast, it reminded me of when F3 Nation lost our brother Dark Visor (from F3 Alpha), their message from that event was clear: “We don’t know when we will be called home. Live life like you are dying since we all are. Make your peace with your creator. My bags are packed.” With that being said, as we grow together as Men who need a savior, my prayer is that we help equip each other not only to take on the day and grow in our faith but also to enjoy every moment we have together as brothers. My bags are packed, are yours?

Pleasure to serve,
Taylor Brasher – Strangler

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Liberty

AO: Liberty Park in Plano, TX

Conditions: Next time – bring your bugspray….

PAX: Eruzione, Walmart, Mookie, QIC: The (Scranton) Stranger

Warmup
Quick Mosey
10 Good mornings
10 Imperials
10 Hillbillies
10 Baby Arm Circles – 10 Reverse
10 Overhead Presses
100 SSH’s

The Thang
Workstation 1) 10 – 100 Yard Sprints with 10 Merkins after each run (totaled 1,000 yards of sprinting and 100 Merkins)

Workstation 2) Walking lunges – for a full lap around the track. Which Mookie commented that the Vines High School track is actually longer than .25 of a mile.

Mary:
Good mornings OYO

Circle of Trust, Count-o-Rama, Name-o-Rama:
I believe this was the first time we all met in the same spot…. a lot of progress there.

Prayer requests: General prayer for the overall safety and well being of everyone’s children.

Pleasure to serve,
Strangler

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Liberty

Date: 6/11/19

AO: Liberty Park in Plano, TX

Conditions: Cool breeze in the air

PAX: Eruzione, Hopper, QIC: The (Scranton) Stranger

Warmup
Quick Mosey
10 Good mornings
10 Baby Arm Circles
10 Opposite Baby Arm Circles
10 Overhead Presses
20 Walking Toe Touches
50 SSH

The Thang
Workstation 1) Mile run, after every lap around the track complete 20 Merkins, 30 Squats, 40 LBC’s

Workstation 2) Football field – Alternating side squat to the 10, lunge to the 20, bear crawl to the 30, crab walk to the 40 then sprint to the endzone
– Rinse and repeat
Workstation 3) Start with a plank circuit in the enzone then bear crawl to the 10, crawl bear to the 20, crab walk to the 30, opposite hand/opposite foot hop to the 40, reverse hand and foot to the 50, sprint to the endzone.

– Quick 20 merkins/50 mountain climbers
– Rinse and repeat Workstation 3 – except lunge the final 50 yards.

Mary:
1 Cool down lap around the track followed by some Good mornings

Circle of Trust, Count-o-Rama, Name-o-Rama:
The day began in confusion of where to meet (my bad) but on the final lap of Workstation 1 Eruzione and myself were pleasantly surprised to be joined by none other than Hopper (who has been on a 1-year sabbatical). Glad to have you back in the mix Hopper!

Prayer requests: General prayer for overall safety and well being for everyone’s children. Also, lifted up the F3 babies (Baby Boomer, and Thunderlips’ newborn).

Honored to serve,
Strangler

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Launch of the Liberty AO (Tank Park/Parked Tank)

Date: 6/4/19

AO: Liberty Park

Conditions: YHC called it the dead of summer, the other PAX said it was early spring.

PAX: Boomer, Eruzione, Mizzourah, FNG: Ledger, QIC: The (Scranton) Strangler

Warmup
Quick Mosey
10 Good mornings
10 Imperial Storm Troopers
10 Burpees – on your own
35 SSH

The Thang
Workstation 1) Merkin Flowers by Moby – while “Flowers” by Moby (made famous by Gone in 60 Seconds) played, anytime they sang “green sally up” you go up on your merkin and hold then when they sing “green sally down” go down on your merkin and hold your chest off the ground. Played through to the end of the song. Amounts to thirty pause reps in 3 minutes and 30 seconds.

Squat Flowers by Moby – same rules as above except with squats. So, we spent the first part of the morning in the low squat and low merkin holds.

On this Day:
On this day (June 4th) in 1984, Bruce Springsteen released his album Born in the U.S.A. – therefore our background noise was the album, Born in the U.S.A.

Workstation 2) 11’s – Squats and WWI’s – started with 10 squats and 1 WWI on opposite ends of the parking lot.

Workstation 3)
-Plank Circuit (30 seconds each way)
-Reverse pyramid Merkin 10/9/8/6/4/2
-Moseyed over to the picnic tables for 3 sets of 15 dips
-We ended with 10-minute walking lunges by the tank in honor of the 75th anniversary of D-Day which is this Thursday June 6th.

Circle of Trust, Count-o-Rama, Name-o-Rama:
Prayer requests: Boomer and FNG “Ledger” both expecting babies soon (first baby for both of them too). Ledger’s grandfather is in the hospital, so we want to keep he and his family covered in prayers.

Honored to serve,
Strangler

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TITAN UP

11 Pax made the right decision (a month ago) to get after it in the gloom: AlrightAlright, Gambler, Spread, Special Sauce, Ant Man, F150, Rump Roast, Aaaarrrggghhh, Ina, Oatmeal, QIC: The (Scranton) Strangler [Nashville]

Warm Up:

Mosey around the park – 10 Good Mornings – 12 Imperial Walkers – 12 Baby Arm Circles – Reverse – 12 Overhead Press – 35 SSH

Partner Off 1’s and 2’s

Thang 1 – Park Benches

Partner 1 runs the sidewalk to the Flag and back while partner 2 does completes 10 merkins 12 Dips 15 Squats continuous. Switch when Partner 1 gets back. Each Partner did that twice.

Thang 2 – Soccer Field

-Everyone together – walking lunge to the half way mark and run the remaining distance (flutter kick till all in)

-Lunge back to the half way mark and run the remaining distance (flutter kick till all in)

-Bear crawl the entire length of the field

-11’s –  Start with 1 Merkin – backwards run the length of the field – 10 Burpees – Forward run to the starting point (PAX did this till the Q got tired).

Thang 3 – Time Wasters

-Plank Circuit

-Pushup and Squat Variations

-Plank Circuit

-Pushup and Squat Variations

-Pause Squats

Mary

Mosey back to the flagpole

F3 Dallas: Thank you all for allowing me the opportunity to serve. I look forward to moving down to the area and working out/getting to know you all in my transition from a Volunteer to a Texan. PS I apologize for the delay – honestly, I completely forgot.

Best,

The (Scranton) Strangler