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Myths and Legends

QIC:  threeskin

Date: 01/01/2021

PAX: Sunburn, Sports bra, Moneyball, Carebear, Dolly, U-turn, Recycle, Joanna, Fissure, Oui oui, Jazzy Jag, Prosciutto, Sniffer, Blackout, Ramrod, Snitch, Mr. Clean, Blue, Slim Shady, Mansiere, Gretel, Clickbait, Seagull, Sousa, Rollback, Mayhem, Picabo, Bob Jones, Clothespin, Mothballs, Tipper, MIA, FNG-Beat It, AOL, Cavity Search, Iron Butt, Nordictrack, Hasbro, Milkman, Pink Panther, Blindside, Skitch, Vsquared, Ducktales, Sunscreen, Free Candy

AO: Anvil

Conditions

Mild and wet, but not soaked…

COP

Warmup lap
Giant socially distanced circle in the middle of the field
On your belly. On your back. On your feet.
All reps x 21 in cadence:
SSH, high knees, low knees, SSH, Imperial walkers, windmills, SSH (final 16 reps silent)
On your belly. On your back. On your feet.
Baton passed from Fissure to Threeskin.

The Thang

Legend:
1 – 2 Burpees (Aquaman Style) on side A
2 – 4 Lunges each leg on side A
3 – 6 Imperial Walkers on side A
4 – 8 Merkins on side A
5 – 10 Plank Jacks on side A
6 – 12 Squats on side A
M – run across the field, Hand release merkins, on side B
P Pickle Pound or Point until six is in then walk back

Order:
1 M P
1 M 2 M P
1 M 2 M 3 M P
1 M 2 M 3 M 4 M P
1 M 2 M 3 M 4 M 5 M P
1 M 2 M 3 M 4 M 5 M 6 M P

One lap to catch the Six

Prosciutto’s gold chain til time.

COT
Suggestion: everyone should read Every Good Endeavor by Timothy Keller

4 myths and reasoning to implement change this year.

Myth: No room for mistakes – mistakes are proof you are growing

Myth: You need to know everything – more you know, more you realize you don’t know everything

Myth: Always look ahead for what may go wrong – Your powers resides in the present 

Myth: If you give up perfection you lose your edge – you actually make room for growth and opportunity 

Moleskin

47 PAX started the year off right.

Back, belly, feet was a real hit!

Beat it, no one wants to be defeated… Welcome!

News

Check out the 3rd F channel to get plugged in this year.

Recent Backblasts

    Posted on

    Blimp Bricks & Merkin Mortar

    QIC:  threeskin

    Date: 06/12/2020

    PAX: Butter Face, Corndog, Coldplay, Clothespin, Furley, Mr May, Mayhem

    AO: Parliament

    Conditions

    Nice+

    COP

    Good Mornings
    SSHs
    Seal claps
    SSHs
    Baby Arm Circles
    SSHs
    Military Press
    SSHs
    Arm circles of a baby
    SSHs
    Imperial Walkers
    SSHs
    Willie Mays Hays
    SSHs
    Mixed in some Burpees for good measure.

    The Thang

    Blimp Bricks & Mtn Merkin Morter (136 total Merkins)

    Building Exercises: start with first line, add a line every set.
    2 Burpee – Run across the field – 2 Merkins
    4 Lunges – Run across the field – 4 Merkins
    6 Imperial Walkers – Run across the field – 6 Merkins
    8 Merkins – Run across the field – 8 Merkins
    10 Plank Jacks – Run across the field – 10 Merkins
    12 SSHs – Run across the field – 12 Merkins

    – Chose Curl or Big Boy Sit Ups at the end of the set before walking back.

    COT

    Counted and Named

    Building Blocks of Life – These are the relationships that we make out here.  We come here for a workout and we leave with friends.  This makes our lives more rich and gives it purpose.  Part of F3 is practicing the three Fs in harmony.  Reach out, make the connection and help each other maximize the potential.  I can’t wait for you all to see the day when you are coming out here for someone else.

    • Are free of charge
    • Are open to all men
    • Are held outdoors, rain or shine, heat or cold
    • Are led by men who participate in the workout in a rotating fashion, with no training or certification necessary
    • End with a Circle of Trust

    Moleskin

    Mayhem was sad because no one could M-C. He also likes to disclaim the mission instead of proclaim it. hahahah!
    Apparently when clothespin eats, it sounds like hog slop, is he a razorback in disguise?
    Corndog wanted more merkins and 10 counts so he got them.

    News

    7/4 convergence at battlefield!

    Recent Backblasts

      Posted on

      OTB – Anvil Apocalypse

      QIC:  threeskin

      Date: 03/16/2020

      PAX: Fissure, Jazzy Jag, Pebbles, Escobar, Sidekick

      AO: Anvil

      Conditions

      Probably Raining… but it wasn’t! yeah!

      COP

      SSH IC x 10
      Little Baby Arm Circles IC x 10 forward and reverse
      1 Lap
      Willie Mays Hays IC x 10

      The Thang

      You heard the disclaimer, lets get to work…

      Anvil Apocalypse
      A bunch of apocalyptic stuff all split up by 1/4 miles.
      Curly Apocalypse (break timed by partner) – run
      Curl and Press Apocalypse (break timed by partner) – run
      Clean and Press Apocalypse (break timed by crunches) – run
      Thrust, Clean and Press Apocalypse (break timed by crunches) – run
      Block Burpee Apocalypse (break timed by crunches) – run

      COT

      Count & Name

      Anvil – heavy steal or iron block on which metal can be hammered and shaped.
      This is an AO where we can experience next level sharpening. The mission is to plant, grow, and serve small workout groups for the invigoration of male community leadership. The goal is to have greater accountability and responsibility for each other. Personally, I am challenged by complacency and would like a place where I can step up my game because everyone else is too. We should be thinking about playing up a level instead of falling into the trap of playing down. If we push each other we will continue to get better.

      Let’s talk about how Anvil can help us up our game.
      – plan your beatdowns, run it by another PAX, the AOQ
      – know your beatdown cold, be prepared, own the morning
      – maximize the word
      – it doesn’t end there – feedback (giving and getting)

      Moleskin

      Sidekick loves deadmau5!

      Who needs thumbs… Or a back!

      This old man got a b-day whooping, way to kill it guys! Thanks for making it easy for us to keep separated. T-Claps.

      News

      OTB
      Launch Mode
      Wash Hands
      No Partner Exercises
      No BOM, COT was just as effective.

      Recent Backblasts

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        Leap Day

        QIC:  threeskin

        Date: 02/29/20

        PAX: Burrito, She Shed, Doodles, Nemo, Ole Mess, The Count, Sidekick, Radiohead, Rocketman, Flyby, Pink Panther, Prosciutto

        AO: Landfill

        Conditions

        Coldish – not freezing

        COP

        Been a while since I’ve been in a true COP, so I created one. Had some built in leaping mosies to highlight blocks one, two, and three.

        SSH IC x 10
        Little Baby Arm Circles x 10
        SSH IC x 10
        Reverse Little Baby Arm Circles x 10
        SSH IC x 10
        Tea Pots x 10
        SSH IC x 10
        Milatart Press x 10
        SSH IC x 10
        Good Mornings x 10
        SSH IC x 10
        Willie Mays Hays x 10
        SSH IC x 10
        Squats x 10

        The Thang

        Leap Day can only mean one thing. We must leap… a bunch

        But first! Curly Apocalypse!!!!!!

        Title of exercises or routine
        Progress through 3 stages of activities at a blistering pace.
        Blocks 1, 2, and 3 are staged along the edge of the hill.
        Staging area is near the pavilion. Pair Up

        Leap to block one: 10 merkins and 10 squats when you arrive and before you depart
        – run down to swings: one pax low rows while other mountain climbs
        – run back up to block: one pax merkins while other imperial walkers

        Leap to block two: 10 merkins and 10 squats when you arrive and before you depart
        – run down to rocks: one pax curls while other presses
        – run back up to block: one pax merkins while other imperial walkers

        Leap to block three: 10 merkins and 10 squats when you arrive and before you depart
        – run down to swings: one pax squats while other mountain climbs
        – run back up to block: one pax merkins while other imperial walkers

        Leap to block two: 10 merkins and 10 squats when you arrive and before you depart
        – run down to rocks: one pax curls while other presses
        – run back up to block: one pax merkins while other imperial walkers

        Leap to block one: 10 merkins and 10 squats when you arrive and before you depart
        – run down to swings: one pax low rows while other mountain climbs
        – run back up to block: one pax merkins while other imperial walkers

        Winners get to alternate curls (Curly Apocalypse)

        Repeat the exercises with a couple of mods.

        Mary: Flutter Kick Apocalypse!!!!!


        COT

        Count and Name: MmmHmm – Even mathletes can do it.

        The math of leap year is crazy interesting. The reason is to keep the summer solstice in the right spot of the middle of the year. Sometime we need to make a leap of faith to keep out center in the right place. If we let things drift over the years we can get out of sync. Know when you need to leap and make the move.

        Moleskin

        Flyby Flewby

        Nemo and Ole Mess were very thankful (so thankful they don’t even know) they led the whole way and didn’t have to hear anything about Burrito expelling fluid before the in-laws showed up.

        Sidekick argued that he can miss the first 25% of a second hour workout and because that is still longer than 2 45 minute work outs and get credit for all the work. What say you Peanuts?

        It was noted that flutter kick apocalypse had likely never been put together. Everyone was in favor of the partner curly apocalypse.

        The merits of going down a hill when you have to go back up were argued.

        The goals for that sport with the funny spotted ball were reported missing.

        News

        Praises! Pro’s momma, and Threeskin’s 2nd Cuz
        Both followed by Burrito asking forgiveness.

        Posted on

        Hot Dam Convergence

        QIC:  Threeskin

        Date: 02/08/2020

        PAX: Fissure, Sidekick, Sunburn, Jaywalk, gusher, moneyball, burrito, FNG-Mendoza, Prosciutto, Gaylord, Mayhem, Bubbles, Iron Butt, Bernie, Geek Squad, Shot Put, Doodles, Fastlane, Skitch, U-Turn, Milkman, FNG-Snips, Free Candy, Tinkle, Back Pew

        AO: The Dame

        Conditions

        Snow? – < that was written more than 24 hrs before the convergence. My wish came true…

        COP

        Many discussion have taken place regarding what constitutes a warm up. I stand by my belief that we are supposed to STRETCH before the disclaimer and the WARM UP is the COP or Circle of Pain after the disclaimer. However, today we are honoring the wonton and his version of a warm up.

        Warm Up: Hotel SSH
        50 SSHs IC – Take me to the bridge…

        The Thang

        Todays Thang is an inspired beatdown from the wonderful body of work of Fissure and Sidekick BackBlasts. Hats off and TClaps to you gentlemen.

        Sept 2019 – Fissure: SLAUGHTER STARTER: Convergence Style, with feeling! (and coupons)
        – Partner up and select a coupon that will stay with you and just Take It Easy
        10 burpees
        Run to other end with coupon
        9 squats
        Run to other end with coupon
        8 burpees
        Run to other end with coupon
        7 squats
        Run to other end with coupon
        6 burpees
        Run to other end with coupon
        5 squats
        Run to other end with coupon
        4 burpees
        Run to other end with coupon
        3 squats
        Run to other end with coupon
        2 burpees
        Run to other end with coupon
        1 squat
        Run to other end with coupon – finish line, time to Take It to the Limit

        First team back – 2 Merkins then Plank and do what subsequent finishers do.
        Second team back – 4 Merkins then Plank and do what subsequent finishers do.
        Third team back – 6 Merkins then Plank and do what subsequent finishers do.
        Forth team back – 8 Merkins then Plank and do what subsequent finishers do.
        Fifth team back – 10 Merkins then Plank and do what subsequent finishers do.
        And so on… Winning Team calls cadence and decides who finished and when.
        Ties are counted as one single place finisher.

        Okay Desperado… Time to hand it over.

        May 2018 – Sidekick: Three Ring Circus.  Something new to provide a little competition in the group and hopefully build some burst and lung function – Threeskin Hurricane Style

        Everything ZEN
        Break up into teams of 3

        Block Curls, Plank and Sprint. 
        Sprint is roughly 40 yds down and 40 yds back. “This time on a hill!
        I left my yardage wheel in my other compression shorts so work with me here.” (Sidekick, 2018) – Funny, me too… Guess an SLD will have to do.

        The circus goes like this:
        RING ONE Comedown: One guy sprints while one guy knocks out curls and the third holds plank. When the sprinter is back, the block drops and PAX takes off.  Plank goes to block, sprinter goes to Plank.  Once everyone has completed the circuit move to the next ring and do it again. Go until the six has completed all three rings.

        Little Things: Winning team holds starts WMHs, 2nd Place (1st loser (Ricky Bobby)) gets 4 burpees, 3rd place (2nd loser) gets 8 burpees, and 4th Place (Rhino’s tail) gets 12 Burpees. – Edit to 3-6-9 to get more rounds in. Swap Testosterone teams.

        RING TWO Sabotage: One guy lunges while one guy knocks out Milatary Press and the third holds hip bridge. When the lunger is back, the block drops and MP takes off.  Bridge goes to block, lunger goes to Bridge.  Repeat until all 3 PAX have completed all 3 stations 3 times. 

        RING THREE Just Because: Groups run to blocks, one PAX continues to lot performs burpee number that coordinates with the ring. Rings, 1, 2, 3, 2, 1,

        Mary – Back In Black (Sidekicks Wardrobe) Planks to failure. When you drop out, go motivate or trash talk, your pick.

        COT

        Counted and Named – 27

        Be a leader! step up and say something or let your actions show. This is the best place to practice.

        Moleskin

        Burrito hotline, how may I help you?

        Moneyball, (ctrl+p) and rip away…

        Welcome Jaywalk! 2 weeks in and hitting up a convergence. Well done!

        I got to witness a baseball slide by a professional.

        Fissure will fall for anything in the gloom. (4 Burpees, LMAO!!!)

        Seemed like a lot more going on that I just didn’t get to hear. Thanks for the honor of the Q today.

        News

        Tuff Muff – 2/22

        Oh yeah, we have a new Nantan, did you know? 😉

        Recent Backblasts

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          12 Days of Iron Pax

          QIC:  threeskin

          Date: 12/27/2019

          PAX: Chavez, Mayhem, John Doe, Toe Tag, Peanuts, Cold Play, Snow Patrol, WuzntMe, Clothespin

          AO: Hacksaw

          Conditions

          Amazing for December, kinda like a cool September morning. So lets do Iron Pax stuff.

          COP

          Short and Sweet so we can see if we can get all 12 days in

          SSHs IC
          Arm Circles IC
          SSHs IC
          Good Mornings IC
          SSHs IC
          Willie Mays Hays IC
          SSHs IC
          Merkins IC
          Imperial Walkers

          The 12 Days of Iron Pax

          This was my last chance to do an Iron Pax workout in 2019, duh!

          Day:
          1 – Lap
          2 – 8 Ct Body Builder
          3 – Bonnie Blair
          4 – Coupon Curls IC
          5 – Burpees
          6 – Imperial Walkers
          7 – Squats (Slow Count)
          8 – Plank Leg Lifts
          9 – Pickle Pointers
          10 – Squat Press with Coupon
          11 – Mountain Climbers
          12 – Merkins

          COT

          Do something BIG!
          Go for it!

          When you do, find someone to call and give you a pep talk. I don’t usually share stuff, especially personal stuff. This doesn’t have to be that. Just know that you have an F3 brother there to encourage you no matter what. I encourage your to find them.

          Moleskin

          Chavez edged me out today but we had to stop before we got to the last lap. He will be an IP contender next year.

          Not much MC today, wonder why?

          News

          New years at Lions Den
          Gloomies the 13th

          Recent Backblasts

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            Mojo Burrito

            QIC: threeskin

            Date: 12/11/2019

            PAX: couch potato, ducktails, geek squad, hasbro, u-turn, spackler, radiohead

            AO: The Huey

            Conditions

            Crisp and cold… certain smells in the air.

            COP

            Quite possible the perfect warm up…
            SSHs x 10 (always ten)
            lil baby arm circles
            SSHs
            merkins x 10
            SSHs
            military press
            SSHs
            merkins
            SSHs
            willie mays hayes (proper lead of with the right foot)
            SSHs
            merkins
            SSHs
            squats
            SSHs
            merkins
            SSHs
            good mornings
            SSHs
            merkins
            SSHs
            imperial walkers

            The Thang

            Mojo Burrito
            one like the hippies make:
            group of three (one add on if needed)
            2 PAX on opposite ends will broad jump to the middle until they meet
            remaining PAX runs between the other two until they meet
            Fastest trio does 5 burpees, 2nd trio does 10
            broad jump back out, rest at the end, then rotate PAX

            Swap broad jumps for lunges for set 2.

            Had some extra time so we hit the weight room:
            Super Dips – Merkins – Mary X 3
            Decline Merkins just for fun
            Made use of the specially designed tables for horizontal rows and more mary.

            COT

            Important vs Urgent
            Do you know the difference? How can we prioritize the two? What is important to you and what is urgent?

            Moleskin

            One of the PAX had to leave urgently, it was important and it stinks that he had to leave.

            Most of us know how to play ping pong, some of us don’t…

            Spackler is NOT Lloyd… just so everyone knows.

            News

            Gloomies!

            Recent Backblasts

              Posted on

              10 or 11 bites at a time…

              QIC: Threeskin

              Date: 11/25/2019

              PAX: Best In Show, Chavez, Dolly, Early Bird, Fissure, Lanyard, Jazzy Jag, Mayhem, FNG – Plunger, Gru, John Doe, Stars, Swing Set, Swipe Right, Toe Tag, Vaccine

              AO: Beast Ridge

              Conditions

              38 degrees and moderate humidity, let it snow!

              COP

              Let there be Side Straddle Hops! 100IC

              SSH x 10 mosey
              ‘lil babe’ arm circles
              SSH x 10 mosey
              ‘lil babe’ arm circles – other way
              SSH x 10 mosey
              Mayhem’s Moroccan Night Club
              SSH x 10 mosey
              Military Press
              SSH x 10 mosey
              Seal Claps
              SSH x 10 mosey
              Tea Pots
              SSH x 10 mosey
              Good Mornings
              SSH x 10 mosey
              Willie Mays Hays
              SSH x 10 mosey
              3rd Grade Exercises
              SSH x 10 mosey

              The Thang

              WARNING: Only complete once you are warm.
              11 Elephants

              1st Set: hold position
              Partner 11s:
              Curls & 8 Count Body Builders & Mtn Climbers
              Mosey to SSHs

              2nd Set: swap position

              3rd Set: swap positions til time

              We didn’t break a world record, but we will try again…

              COT

              How do you eat an elephant? One bite at a time…
              600 SSHs – If I told you before we started would you have thought we could have done it?
              Learn to pace yourself, learn to reach out to others, and learn to maximize the time you have. Achieving your goals will become a natural way to live and work.

              Moleskin

              It takes a lot of SSHs to sharpen some guys.

              PAX just couldn’t get enough SSHs so we did more. Not saying “in cadence” is a hard habit to break.

              Some where close to splashing merlot on the 8ct BB rounds 🍷

              0 modifications by the Q. One PAX decided to modify 8ct BBs with a jump. 🤦🏼‍♂️

              News

              Thanksgiving at Hill City on… if you don’t know by know I can’t help you.

              Recent Backblasts

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                Bozza: Trepelle al Discarica

                QIC: Threeskin

                Date: 11/09/2019

                PAX: Dolly, Fissure, Fly By, Money Ball, Iron Butt, Steam Engine, Sunburn, Friar Tuck, Uncle Fester, Whittler, She Shed, Venus 

                AO: Landfill

                Conditions

                Cold, and stinky… yep, that sums it up.

                COP

                • SSH
                • Arm circles
                • SSH 
                • Merkins
                • Tea pots 
                • Good Mornings 
                • Willie Mays Hays left
                • Imperial Walkers

                The Thang

                Group Effort

                1 –  run length and back – the timer
                2 – lunge 10 out and back
                3 – broad jump 5 out and back
                4 – plank if 4 – everyone joins the plank square then…
                Team push ups – everyone gets 2 rounds
                Bring in the six

                Pick your poison on the hill: 4 rounds
                Bernie up – 5 Burpees
                Run up – 10 Burpees

                1 –  run length and back – the timer – block thrusters 10
                Everyone Else – the plank square then, man climbers, SSH, Squats in rotation…
                Team push ups – everyone gets 2 rounds


                Mosey – play ground – do the math for how many rounds

                • plank to pike
                • Swing stretch 
                • Good mornings. 
                • Willie Mays Hays 

                COT

                What did you like better? The team exercises or the individual one?
                The experiences we in the gloom can apply to real life. Sometimes, we all need someone to lean on. When you are going through something difficult it helps to have other lighten your load. In the gloom, we drop our egos, we drop our names… You don’t have to tell someone everything to get help. If you need to talk, get your mind off everything, just reach out. I can guarantee you will find someone.

                Moleskin

                First time I’ve ever called a “poop” audible

                Doing the team pushup was hard to explain and harder to do.

                Sunburn started hating me about 20 minutes in, maybe okay with me in the COT.

                Ellie just wants to run, and run, and join other groups that want to run. What do you feed her fly-by? whew…

                News

                RidgeCut – Thursday and Saturday Launch

                Recent Backblasts

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                  BLIMP Bricks & Merkin Mtn Mortar

                  QIC: threeskin

                  Date: 10/01/2019

                  PAX: Blind Side, Burrito, Gusher,  Laces Out, Money Ball, Prosciutto, Whittler, WuzntMe, FNG-Newport

                  AO: Smackdown

                  Conditions

                  Warm October mountain aire. 

                  COP

                  Good Mornings
                  SSHs
                  Seal claps
                  SSHs
                  Baby Arm Circles
                  SSHs
                  Military Press
                  SSHs
                  Arm circles of a baby
                  SSHs
                  Imperial Walkers
                  SSHs
                  Willie Mays Hays
                  SSHs

                  The Thang

                  Blimp Bricks & Mtn Merkin Morter (136 total Merkins)

                  2 Burpee – Run across the field
                  2 Merkins – Walk Back (winner gets curls) 2

                  2 Burpee – Run across the field
                  2 Merkins – Run across the field
                  4 Lunges – Run across the field
                  4 Merkins – Walk Back (winner gets curls) 6

                  2 Burpee – Run across the field
                  2 Merkins – Run across the field
                  4 Lunges – Run across the field
                  4 Merkins – Run across the field
                  6 Imperial Walkers – Run across the field
                  6 Merkins – Walk Back (winner gets curls) 12

                  2 Burpee – Run across the field
                  2 Merkins – Run across the field
                  4 Lunges – Run across the field
                  4 Merkins – Run across the field
                  6 Imperial Walkers – Run across the field
                  6 Merkins – Run across the field
                  8 Merkins – Run across the field
                  8 Merkins – Walk Back (winner gets curls) 28

                  2 Burpee – Run across the field
                  2 Merkins – Run across the field
                  4 Lunges – Run across the field
                  4 Merkins – Run across the field
                  6 Imperial Walkers – Run across the field
                  6 Merkins – Run across the field
                  8 Merkins – Run across the field
                  8 Merkins – Run across the field
                  10 Plank Jacks – Run across the field
                  10 Merkins – Walk Back (winner gets curls) 38

                  2 Burpee – Run across the field
                  2 Merkins – Run across the field
                  4 Lunges – Run across the field
                  4 Merkins – Run across the field
                  6 Imperial Walkers – Run across the field
                  6 Merkins – Run across the field
                  8 Merkins – Run across the field
                  8 Merkins – Run across the field
                  10 Plank Jacks – Run across the field
                  10 Merkins – Run across the field
                  12 SSHs – Run across the field
                  12 Merkins – Walk Back (winner gets curls) 50

                  Mary-go-Round

                  Pickle Pointers
                  Pickle Pounders
                  Stretch
                  Pretzel Crunches

                  COT

                  Building Blocks of Life – These are the relationships that we make out here.  We come here for a workout and we leave with friends.  This makes our lives more rich and gives it purpose.  Part of F3 is practicing the three Fs in harmony.  Reach out, make the connection and help each other maximize the potential.  I can’t wait for you all to see the day when you are coming out here for someone else. 

                  Moleskin

                  Burrito Really, I mean really… Enjoyed the beat down.  But he will never like coming to F3 because he doesn’t like to go to places where he is not the funniest guy in the room. 

                  Prosciutto defined Big Boy Sit Ups for us and why they were important in WWII

                  Visitor bleachers are now Wrigley Field

                  Whittler left the clothed dryer on and we didn’t notice until it was time for Mary

                   

                  News

                  Tuesdays and Thursday are now official at Smackdown!

                  Recent Backblasts