Month: November 2020

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GAZA MOD WOD

30 Nov 2020
Mod GAZA WOD

TEMP : 38
GLOOM FACTOR : High

PAX : Yard Sale, Accounts Receivable, Faulkner, Bagger Vance (QIC) … CCR rolled in for 2nd and 3rd Fs

Disclaimer Claimed

Grab a mini coup and head to Pavillion

WOR :
Hops w BAC x 10 IC (F/R)
Side Hops w Mike Phelps x 10 IC
SGL DL X 5 IC (R/L)
DL w Mini Coup x 10 IC
GMA x 6 IC
HB x 10 IC
IW x 10 IC

THANG:

Gaza
35 Mini Coup swings
30 Merks
25 Pull Ups
20 Box Jumps
1 Baseball loop (RX : 1 Mile)
RnR

As Many Rounds as Possible

We all got through 4 rounds

Mary:

Plank 30”
Wall Sits RT leg across LT
Wall Sits LT leg across RT
Plank Progression 2’
Wall Sits RT leg extended arms parallel to ground
Wall Sits LT leg extended arms parallel to wall

TIME

NMM:

Looks like we need a KEEP DETENTION ALIVE campaign. Cold, wet weather post Thanksgiving had to be the culprit.

Good to have CCR catch some 2nd and 3rd w us at the end. He’s looking for an alarm back up if anyone has ideas.

BH:

Job Ruck this Saturday. Hit up Grease Trap for details.

Prayers up for the Umbrella and Ludwig families as they go through medical and family struggles.

Prayers up for the Fennema family. Pastor Mike just moved here from Augusta, GA and was recently in a tragic mountain biking accident. He’s at Vandy right now. See GoFundMe attached.

Fundraiser by Brittany Same : Praying for Mike Fennema

YHC,
🎒🐜

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BAB Q

25 Nov 2020 BAB Q

TEMP : 57
GLOOM FACTOR : MEH

PAX : Hugs Not Drugs, Wedding Singer, TOGA, Not a Sport, Venus, Bagger Vance
QIC : BV

0529 ish Disclaimer Proclaimed

Blockman’s Creed

This is my block. There are many like it, but this one is mine.

My block is my best friend. It is my life. I must master it as I must master my life.
Without me, my block is useless. Without my block, I am useless. I must carry and lift my block true. I must work harder than the Jester that seeks to kill me.

My block and I know that what counts in F3 is not the reps we complete, the noise of our grunts, nor the sweat we make. We know that it is the You v You work that counts.

My block is human, even as I, because it is my life. Thus, I will learn it as a brother. I will learn its weaknesses, its strength, its parts.

I will keep my block clean and ready, even as I am clean and ready. We will become part of each other.

Before God, I swear this creed. My block and I are the defenders of Virtuous Leadership. We are the masters of Sad Clownism. We are the Leaders in our Communities.

So be it, until victory is America’s and there is no Sad Clown, but only Virtuous Leadership.

WOR:
Hops & Bounding x 25 IC
IW X 13 IC
HB X 13 IC
SQUATS X 13 IC

Grab your BAB and head out. PAX carried BAB in various ways to the new stairs at HC. BAB hops up stairs and then down.

At bottom, steering wheel BAB to the grass. Various carry positions of BAB to Yungle Gym.

Thrusters
BAB Burpees
Pull Ups
1, 3, 5, 7, 9

(Insert Venus around rep count of 7)

BAB flips forward across the parade ground, reversing at the 1/2 point.

BAB calf raises IC X 10 on the steps.

BAB hair burners to first light post.

Hula Hoop BAB back to StartEx for

MARY:

LBC x 13 IC w BAB
5 Close grip BAB merkins
F Kix x 10 IC w BAB on chest the 10 IC w arms locked
5 Close grip BAB merkins
Finishing position AL PD
5 Close grip BAB merkins
WWI w BAB X 20 IC
Low plank on BAB

TIME

NMM: Hearty crew this am getting in pre Turkey Day work. Should invest in some BAB for BrentHood and leave in the bushes. Or at least chip in to buy TOGA a new block w handles.
Varied up movements today to work in BAB along w push, pull, squat and hinge.

BH: Continued prayers for the Sinclair (Ludwig) family. Please connect w Floppy Disk for more opportunities to serve.

Gobble Hobble tomorrow at the Corner of Caldwell and Lealand. 5 mile loop around GH to Belmont and back up Lealand. All welcome. 0530 start.

Black Friday at S2H. 0530 start. Ruck kindly suggested. Hit me up if you need a Loan a Ruck.

YHC,
🎒🐜

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Form follows Function

PAX: Wedding Singer, Hugs not Drugs, Razor/Venus, Olan Mills, Toga (QIC), Boone’s Farm, Not a Sport

Gloom Factor: 70 and sunny

Lucky number seven posted for a little fun at GWP in the gloom.  The PAX was warned that there would be a renewed focus on the mighty pull-up, and they weren’t disappointed.

Mosey to GWP for WOR then head over to the monkey bars for pull-up clinic that went down like this:

  • Determine your max number of real pull-ups.  No, not the knee jerking, cross-fit butterfly or half arm extension varieties.  We’re talking about slow return, fully extended, head hang pull-ups.  Once you know that, plan to do half or 1/3 of that # for 6 rounds.
  • Execute pull-ups, 10 strict form merkins while making meaningful/socially distanced eye contact with your partner, and 10 WWII
  • Repeato x5

Mosey to parking lot and keep partners.  P1 runs half the lot while P2 bear crawls the same loop.  Keep the distance with the team doing bear crawls, lunges and braid jump burpees until the loop is completed.

Mosey back to the lot for Mary Fest 2020.  The PAX hit 10-12 exercises until time expired.

NMM:  Many families are dealing with illness as a result of Rona and life in general.  Prayers for healing and faith.

Stay Classy,

Toga

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POP UP AO WEEK I

19 November 2020

Temp : 47
Gloom Factor : Moderate

PAX : Yardsale, BnB, High Flyer, Black Lung, Bagger Vance (QIC)

Disclaimer 0530:15

Mosey entire Lipscomb Loop and circle up for

WOR:

SSH X 12 IC
Squats x 6 IC
Lunges R/L x 6 IC
Lunges R/L (REV) x 6 IC
IW X 12 IC
Side Lunges x 6 IC

THANG:

Pearls on A String

Goal was to utilize as many stations as possible. Goal NOT accomplished.

STATION I

Incline Peter Parker Merkins x 12
Decline Peter Parker Merkins x 12

Lunge Walk to Light Pole 1
Reverse Lunge Walk Light Pole 1-2
Bear Crawl Light Pole 2-3

STATION II

Pull Ups 12, 9, 6, 3

Indigenous People’s Run corner 2-4

STATION III

Knees to Elbows 12, 9, 6, 3

STATION IV

Jacob’s Ladder
7 Burpees at bottom of sidewalk 6 at top all the way down to 1

STATION V

Parking Lot Inchworms

MARY
Heel to Heaven RT X 6 IC
Heel to Heaven LT X 7 IC
LBCs x 20 IC
Beast RT x 10 IC
Low Plank
Beast LT x 10 IC
F Kix X 30 IC
GMA X 5 IC

TIME

NMM: Small but hearty group today. Oddly enough, Black Lung was actually early. Yeah, I know. Crazy.
Good recon on the new AO. Today’s work was sufficient but not too difficult.
Lots of good discourse at Coffeeteria RE: Charlie19. Hoping that Vector and BL will start a Slack channel for a deeper dive.
Naming still up in the air. Front runner is Green Acres or something like that. A guy from the hood used to park his landscaping trucks in the lot we use and that may or may not have been the name of his company.

BH:
Continued prayers for Ludwig and the Sinclair family. Not sure how we will be called to serve them but please be aware. Prayers appreciated for sure.

NEXT WEEK HIGH FLYER ON Q … PLAN ON 5 MILE TURKEY TROT IN LIEU OF THE BLVD BOLT. AGAIN, THURSDAY AO @ CALDWELL/LEALAND WILL BE A 5 MILE RUN ON THANKSGIVING DAY. ROUTE WILL FOLLOW SHORTLY.

YHC,
🎒🐜

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Purple Cow 2020-11-16

PAX: Toga, Not a Sport, Penny Loafers, Nurse.Ratched, Wedding Singer, Hugs not Drugs, Venus, Boone’s Farm

QIC: Boone’s Farm

WOR:

  • SSH x20
  • BAC x10 F/R
  • Squats x10
  • Merkins x10
  • Scorpion x10

Thang:

Mosey to GWP path stopping periodically along the way for:

  • Burpees x10
  • Iron Mikes x20
  • American Hammers x30
  • Mosey
  • Pull-ups x10
  • Merkins x20
  • LBC x30
  • Mosey
  • Squat Jumps x10
  • Mountain Climbers x20
  • Flutters x30 IC
  • Mosey
  • RnR x3

 

All in, finished with indigenous peoples run back to parking lot. Prayers for Wedding Singers uncle with COVID in hospital, Nurse.Ratchet, co-worker Dad with mass behind eye, traveling safety and difficult family conversations over thanksgiving, particularly this year.

Great work by all to get the week started right.

Always an honor,

BF

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17 November 2020

17 November 2020
Temp: 42
Gloom Factor: Avg.

PAX: Foxtrot, Rug Dr, Dupree, Too Tall, PSL, Floppy Disk, Pedialyte, Blue Mule, Black Lung, Bagger Vance
QIC: BV

Disclaimer given at 0529
Big Blocks dispersed. PAX mosey top loop of SirE carrying blocks in varying positions … farmer carry, chest, overhead, etc back to StartEx for

WOR:
Plank Jax x 13 IC
IW X 13 IC
HB X 13 IC

THANG:
Cruise down to playground w Big Blocks and pick your spot for the following

3,6,9,12,15,18

EVO I
Thrusters
Burpees over Blocks
Pull Ups

Back to StartEx

EVO II
Merkins / Atomic Shoulder Taps (18)
Single Leg DL / Bent Over Row (15,18)
WWII

Mary:

Flutter Kix x 72 IC (F3 Sir E PSA for 6’)
High Plank 30”
AL PD x 20 IC
Low Plank
Ola Dolly x 20 IC
High Plank R/L arm up

TIME

NMM: General consensus was the workout was exceedingly adequate. Some MC about the initial Jazzercise feel to the tunes. FD is a big Toadies fan, who knew?
Not a lot of MC during today’s work. Always a good sign of some strenuous efforts.

BH: Lifting up Ludwig and the Sinclair family. Praying also for Metro school parents and children. Hoping a vaccine comes soon.

Launching Thursday am workout this Thursday at the Caldwell / Lealand intersection. Will start at 0530. Come see what that AO has to offer.

YHC,
🎒🐜

 

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11 Nov 2020

Veteran’s Day Q

Temp: 60s
Gloom Factor: High

PAX: Nurse Rached, Not a Sport, Hugs not Drugs, Penny Loafers, Boone’s Farm, Red Skull, Tampa Libra, Black Widow, Wedding Singer, Ponzi, Yumbrella, Venus, Scout (F3 ATL), Bagger Vance

QIC: BV

0530 – Disclaimer

Mosey short loop back to turnaround

WOR :
SSH X 11
IW x 11
HB x 11
BAC F X 11
BAC R X 11

Split into 4s : Army, Navy, Air Force, Marines
(This proved relatively pointless)

21,18,15,12,9,6,3
Squats
Burpees

21 at Turnaround
Crawl bear ~50M
18 at Light pole
Bear crawl ~50M back
15 at Turnaround
Cover and move (bear crawl and broad(?) jump)
12 at Light pole
Cover and move
9 at Turnaround
Karaoke / High Knees
6 at Light Pole
Karaoke / High Knees
3 at Turnaround

Just enough time to head over to outdoor playground apparatus for

11s
Pull Ups
Merkins

Mary:
High Plank and hear the quick story of U.S. Marine Corps Corporal Larry D. Harris

Flutter Kix x 21 IC
AST X 21 IC
Heel Raise x 60”

Time

NMM:
Well done today y’all. Great way to honor our Veterans. T claps to Umbrella for letting YHC jack his Q and for the coffee after. Ripped a pretty cool idea from Noodler last week, in COT, each PAX lifted up their own prayer and YHC closed out. A long version of the dial and hang up prayer chain from back in the day. Nice to have a Willy Loman in from F3 ATL. We lift up his son at The Naval Academy.

BH:
⁃ Prayers up for Ludwig and family.
⁃ F3 Oprah er book club happening at Panera on Friday. 0600. Hit up 🌂 or 🕷for deets.
⁃ Run group Fridays also, hit up Not A Sport for deets.

YHC,
🎒🐜

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Bomber 11-6-2020: 3 is the Magic Number

A shy over 3 years ago, I finally succumbed to Ebola’s prodding and came out to meet a bunch of men, working out, in the dark cold gloom.  Flash forward to 2020, and the positive impact of F3 on my life has been huge.  Thus, this morning, I wanted to celebrate all things 3.

PAX:  Black Lung, CB, Cowbell, Crablegs, Crawlspace, Cub Cadet, Dewey, Dfrost, F3G, Hambone, High Flyer, Hi-Viz, Michelin Man, Organ Donor (FNG), Porcelain, Ranger Rick (FNG), Right Said, Spinal Tap, Vector (QIC),

Conditions:   Cool, mid-40s

Playlist:  What better way to celebrate 3 years than with a playlist featuring the biggest trios from pop music history?

Stayin’ Alive – Bee Gees
Synchronicity II – The Police
Take on Me – a-ha
Basket Case – Green Day
Land of Confusion – Genesis
Tom Sawyer – Rush
In Bloom – Nirvana
Sabotage – Beastie Boys
Uprising – Muse
Walk this Way – Run-DMC (feat. Aerosmith)

Disclaimer given and then mosey up hill and down to the McCabe Rec Center for the Warm-o-rama:  

Round 1:   Divide into groups of 3.  Triple DORA – 300 reps of the following exercises with 1 person lapping the Rec Center, 2 others do the exercise:
Squats, then merkins, then WWIs

Round 2:  Mosey to hill — 3 runs of 3 person hill sprints

Round 3: Triple D-I-Ds (or I-D-Ds — oops) – 30 reps each of irkins, dips, and derkins

Mary:  30 reps of Flutter Kicks, American/Russian/Drago Twists, Freddy Mercury, Alabama Prom Dates, and more.

COT:

  • Welcome FNGs Organ Donor and Ranger Rick!
  • Prayers for Crablegs 2.0 who may need neurosurgery down the road
  • 4:13 fundraiser Nov 16th(?) – hit up Hambone for details
  • And sincere thanks to the HIM and F3.  Weeks like this one and times like these vividly illustrate the importance of F3 in our lives. Being an HIM, inspired by all of you, has made me such a better person and leader. Keep pushing and inspiring me and each other. #ISI

SYITG,

Vector

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Racetrack 11/4/20

PAX: Umbrella, Faulkner, Penny Loafers, Wedding Singer, Olan Mills, Nurse.Rachet, Toga, Blackwidow

QIC: Boone’s Farm

Disclaimer and mosey to the park for:

WOR:

  • SSH x20
  • WMH x10
  • LBAC x10 F/R
  • Merkins x10
  • Squats x10

Thang:

Mosey to pull-up bars

  • Pull-ups x10
  • lap around racetrack
  • RnR for 3 total rounds

Mosey to stairs at far end of racetrack for 7’s with Burpees at bottom, run up stairs,

  • Burpees x6, run up stairs, APD x1, run back down
  • repeat burpees x5, APD x2, etc finish at top

Mosey to parking deck for DORA, partner 1 does exercise while partner 2 backpedals up ramp (it is a great day to honor politicians), runs straightaway then back down, flapjack

  • Merkins x100
  • Squats x200
  • LBC x300

Mosey back to start.  Finish with 30 4-count flutters IC

Announcements: Book study Celebration of Discipline 11/13/20 at Panera. See slack posting for details. Prayers for Nurse.Rachet’s co-worker Clayton’s dad with mass behind eye. Prayers for our country that leaders would rise up.

Our hope is not in princes but the One who is truly unshakable regardless of circumstance.

Always an honor to lead.

Boone’s

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What is Love? – Titan 11.4.20

11/4/20

5 PAX crawled out of the fartsack to post. A sunny 41 degrees.

PAX:

Blue Mule

F3G

D Frost

Rug Doctor

YHC

 

Warm up:

Mosey around Centennial Park

LBAC

rLBAC

Jump squat/air press combo

WMH

Good Mornings

 

Thang: (Playlist: Night at the Roxbury Soundtrack)

DORA

100 Merkins

200 LBCs

300 Squats

 

Mary:

Rapid fire dealer’s choice

 

-YHC