AMRAP World Tour. Today’s stop is Casa Animal. Yeah, boy. Special thanks to Rambler and Griswold (and the AMRAP crew) and the bros of AH for their help in getting this together.

2018 has been a great year for YHC so far. I have had the opportunity to Q 50+ times, and after today, Animal House will be the 34th AO to be checked off my Q list. Along the way, I have had the privilege and honor of meeting a ton of great guys and have very much appreciated and enjoyed the support and fellowship of all my F3 brothers throughout Churham. Great times, awesome memories. Thank you.

But, I gotta say, when you get out and about a bunch, well, you talk and get to hear some sh*t. In my journey, yeah, I feel like I have pretty much heard it all. All kinds of Mumble Chatter…All kindz. And, more often than not, it is raw, it is no holds barred, and it is funny as sh*t. Very much a highlight of my workout and the overall experience. But for today’s BB, I am gonna switch it up a bit and throw down some things that I haven’t heard at an F3 workout. So, let’s get onto it…

Things I Have NOT Heard At An F3 Workout

1. You know, I really do much prefer the peace and solitude of working out on my own.
2. Hey, that sounds like a great idea. Perhaps we should save that for a time when all these other guys are not around.
3. I feel like I get the most out of these workouts when I can stay within my comfort zone.
4. As long as I outdo a couple guys, I feel I can go home happy.
5. Let’s cut this workout short, guys. I want to make sure I leave something in the tank for my morning meetings.
6. Yo! Aerobicize is my jam!!
7. I really need to start scaling back my workouts ‘coz my shirts are getting a bit too tight.
8. I have found that ever since I started getting up early, the quality of my days have really started to nosedive.
9. I just don’t feel like a workout is worthwhile unless it is led by a trained and fully licensed professional.
10. Hey, get off my coupons, bro. If you wanted some, you should have brought your own, be-y*tch!
11. It’s a bit too wet and dirty to get on the ground so I think I am gonna go ahead and skip Mary today.
12. I don’t know why we have to have different guys leading us all the time. Workouts should be predictable, systematic and consistent.
13. Ha! That dude over there is sucking wind big time. I mean, why the hell is he even here??
14. If I don’t get anything out of a workout, then I know the Q didn’t do their job.
15. What’s the point of working out outside when there are all these great gyms we can join?
16. Why waste your energy on EC when you’re just gonna do a workout right afterwards anyways??
17. I hate when all these new guys show up. I remember back in the good old days when it was just the few of us.
18. What’s with all these extra activities? Who has the time and interest to go ruck, run, do challenges, fellowship and charitable work?
19. Why do you keep handing me heavy sh*t? What the hell am I supposed to do with it??

And last, but not least…

20. Man, why do I keep coming out to these things? I always regret it.

INTRO

4 PAX hit the Curtis Pre-Workout

6 PAX got the EC Ruck

19 PAX for the Main Event

WARM UP

Circle up @ StartEx

• Burpees, Good Mornings, SSH, Burpees, LBACs F, Slow Cadence Squats, Burpees

Coupon Carry down to the Field

400 Meter Run

Partner Up for 2 Min Max Rep Test (Thanks to Beano for serving as Time Keeper)

• Push Ups (Standard: 55)
• Sit Ups (Standard: 65)

If you didn’t meet the standard, you know where to put some work in.

MAIN EVENT

19 PAX and a stockpile of heavy sh*t (Sandbags, Kettles, Barbell, Weight Plates, Cinder Blocks, Dumb Bells, etc). We had a plan, but due to the big numbers that showed up, well, that plan was shelved and we had to improvise. Good problem to have.

PAX circle up with a coupon. Time to get creative, guys. Plan is to go one minute AMRAP, then rotate clockwise to the next coupon, new exercise & repeato. After first round, YHC called audible on new plan. Each PAX will take turn and serve as timer by hitting 10 pull ups, 15 merkins, and 20 squats (averaged about 1-2 minutes per round).

Exercises: Bent Row, Chest Press, Bear Complex, Bench Press, Burpee with Coupon, Derkin, Dead Lifts, OH Press, Power Cleans, Flutter w/ OHH, Weighted Lunge, Cool Runnings (aka the “Blind-Slide”), Goblet Squats, One Armed Rows, Bicep Curls, KB Swings, Thrusters, Upright Rows, Run Lap.

We went one entire evolution with each PAX serving as timer, then hit a few more rounds for good measure. Hit all the major muscle groups and even flexed on the most important “muscle”…El Braino.

Called time at 0625. Coupon Carry back to StartEx.

Circle up for Mary

• WWIIs, Flutter Kicks, 3 Merkin Ring of Fire

0631. Time called.

COT/BOM

Announcements

• Draper: Holiday Bar Night, 12/18 @ 2000. Crunkleton. Casual, F3 Only (Sorry, no Ms or 2.0s). Drinks only. Get your ono grinds on beforehand.
• Rambler: Basecamp (Briar Chapel) is hosting a Rucking 101 open house, 11/24 @ 0600. Great opportunity for the ruck-urious.
• Chum: Soybean’s F3 Belts and Backpacks Drive for Urban Ministries of Durham. Goal is 150 Backpacks, 50 Belts. Cash Goal: $2000.00. Please check Slack for complete deets.
• Grunge: Forgot to mention at COT this morning, but our F3 brothers up in the Northern Province (Hillsborough) are hosting their inaugural convergence/CSAUP The Wolf on 1/5/19. Meet up/launch @ Duck & Weave. Shirt pre-sale is live through 11/21. Link to Mudgear and deets on Slack.

Name-o-Rama

BOM

Quick word of thanks to the brothers of Animal House and AMRAP for coming out and crushing it this morning. I can’t think of a better way to start the day than manhandling a bunch of coupons in the company of all you good gents. Best thing about F3 is that no matter what, you will always have a group of guys that are totally willing and able to give it 100% and get the work done in the gloom, regardless of the situation or the conditions. Encourage all you all to keep challenging and pushing yourself – and more importantly – always support and push one another to go farther, get stronger, be better, and reach and achieve your goals. We are F3 Churham Hardcore. All For One & One For All. Aye!