ShortSOC
TEMP : 26
GLOOM FACTOR : ModPAX : Boone’s Farm, Black Widow, Olan Mills, Hugs not Drugs, Penny Loafers, Faulkner, Red Skull, NotASport, TOGA, Ponzi, Venus, Barkley, Nurse Rached, Bagger Vance
QIC : BVDisclaimer
Mosey
WOR :
SSH
IW
HB
COBRA
DOWNWARD DOGTHANG :
TEMPO / TUT10 X merkins, squats, pistol lbc 5 ct Cadence
10 X Burpees, GMARUN LAP
10 X merkins, Mtn climbers, f Kix 5 ct cadence
10 X Burpees, Cherry PickersRUN LAP
10 X Merkins, squat jumps, Superman’s 5 ct cadence
10 X Burpees, Chain BreakersRUN LAP
10 X Merkins, lunges, ola dolly 5 ct cadence
10 X Burpees, American HammersMosey back to StartEx
Wall Sits : Regular, RT leg only, LT leg only
Bear crawl from the wall to
MARY:
5’ Plank ProgressionTime
NMM: Thank y’all for bearing w me on the new cadence call and for partnering up to ensure proper form for your PAXters. Very little MC due in large part to the coolish weather. Grateful for the Leadership of Boone’s Farm, TOGA, Black Widow, et al in Bwood.
BH: Prayers up for Hugs Not Drugs niece, Carly and for Umbrella’s wife.
Convergence Franklin 26 Feb 0600-0730. Coffeeteria after. Hit up Hoser for details.YHC,
🎒🐜
The Return of the Block Party
PAX: Pipes, Shaguar, Pusher, Jimmy John, Astaire, Moonwalk, Works for a Guy, Hambone, Bagger Vance, Detective Pikachu, Crawl Space, Dan and Dave, D frost, Red Skull, Toga QIC), The Black Widow
Gloom Factor: Nil, 70 and Sunny
A hearty sixteen posted to get a little better in the gloom. It went something like this:
Disclaimer, mosey to everyone’s favorite gravel lot, standard issue WOR (including nipple sharpeners), then lineup for some grass drills= PAX in one line facing the fence, chop legs like the mountain climber, and then roll right, left and forward based on the Q’s cadence. Complete 4 rounds
Partner up, mosey to block pile and collect one block for each team before heading to the bball court. Lineup on the baseline for some block work:
- Round 1: P1 bear crawl down the court and mosey back while P2 executes block shoulder presses, flapjack and repeato x3
- Round 2: P1 Carryovers down and back while P2 executes block squats, flapjack and repeato x3
- Round 3: P1 burpee broad jump down and mosey back while P2 executes WWII with blocks, flapjack and repeato x3
- Round 4: P1 lunge down and mosey back while P2 executes block curls, flapjack and repeato x3
- Round 5: P1 crab walk down and mosey back while P2 executes block swings flapjack and repeato x3
Deliver blocks back to the deck in a nice, neat pile, and conduct some very quick Mary in the parking lot while waiting for the 6.
Announcements: See Red Skull’s note in channel about a 5k to run with the 4:13 speedsters, see BV’s note (in ‘main’ channel) about an upcoming convergence in Franklin. Prayers for Pusher’s son turning ONE TODAY!!
NMM: It’s always an honor to lead at 4:13. Most of us haven’t faced the challenges these young men have in their rearview or the ones they have in front of them. Stay humble, work hard, support the man next to you, and enjoy a jock jams playlist where appropriate.
Stay Classy,
Toga
Ice Storm?
PAX: @t-cell @Tim the Toolman @hambone @McAfee @bluemule @Vector @Pop-A-Lock @Michelin Man @toga (QIC)
Gloom Factor: Nil. 70 and Sunny
Lucky number 9 posted in an alleged ice storm to get a little better this morning. It went something like…
Circle up next to cars, lineup most of the weights in YHC’s home gym, and commence with standard issue WOR. Mosey up and down the parking lot a few times to get the ol’ ticker going then lineup for bean bad toss=
Each PAX lines up at a station to execute an exercise whilst one member of the PAX tosses a sandbag a predetermined distance and back, run to the end of the lot, rotate to the next station and repeato. The exercise for today’s outing included:
- Alternating offset merkins
- Goblet squats
- Kb swings
- Tricep press
- Jump rope
- Man makers
- Med ball slams
- Dumbbell side raises
Time!
Announcements: Get training for GrowRuck 27, get yourselves to 4:13 next week, and enjoy keeping the kids busy since they’re all home from school.
NMM: YHC was terribly excited to receive an offer to Q at Bomber (a first), and the opportunity to take Hambone’s Q made it all the sweeter. The PAX quickly learned that the main part of the driveway was relatively clear of ice, but the parking spaces were slippery as whale s@&t! We managed to complete almost 3 times through the circuit and got to witness some sweet form on the sandbag lift and toss. The coffee is all the better when Pop a Lock buys!
Stay Classy,
Toga
MARSOC, Back Spasms and Epistaxis
31 Jan 22
MARSOC
Temp : 30
Gloom : Moderate
PAX : W4AG, D Frost, Movin on Up, Cinderella, Bagger Vance (QIC)
Day started out poorly for YHC with a bloody nose that lasted most of the AM. Quick Disclaimer then Mosey out on the Too Tall loop only to realize we lost Cinderella due to a back spasm.
Return back to StartEx to retrieve Cinderella and perform
WOR (D Frost retrieved a tampon for YHC to stem the blood flow. Didn’t really work as desired)
SSH X 20 IC
SQUATS SnL X 10 IC
Cobra x 10 IC
Downward Dog x 10 IC
IW X 10 IC
HB X 10 IC
WMH X 10 IC
(Discard Nosepon)
THANG
MARSOC SC w Laps
RI
30 Merkins (SGL)
30 Squats (SGL)
30 F Kix (IC)
10 Burpees
10 Windmills
LAP
RII
30 Merkins (SGL)
30 MTN Climbers (IC)
30 Pistol Crunches
10 Burpees
10 Chain Breakers (IC)
LAP
RIII
30 Merkins (SGL)
30 SSH (IC)
30 Supermans
10 Burpees
10 Cherry Pickers
LAP
RIV
30 Merkins
30 Lunges
30 Hello Dollies
10 Burpees
10 American Hammers
Mosey to playground
3 Rounds max Dead Hang Pull Ups
To StartEx
Inch Worm
Peter Parker
(RnR in Rev)
Mary:
APD X 30 IC
Plank Progression
TIME
NMM:
Cinderella and YHC really showed our age with his back spasm and my uncontrollable bloody nose.
Sorry the workout wasn’t as intense as planned; had to adopt and overcome.
BH:
Willa, D Frost’s 2.0 is now potty trained.
1/21/22: Form Matters
AO: #Bomber
QIC: @pumpkin spice
Conditties: Bone-chilling
@bluemule
@Crablegs
@Crawlspace
@DintyMoore
@hambone
@McAfee
@Michelin Man
@Minus3
@Natural Ice
@Pop-A-Lock
@pumpkin spice
@Salpal
@Siri
@t-cell
@Tim the Toolman
@Vector
Warmorama:
SSH x 15
LBAC x 15
rLBAC x 15
Moroccan Night Clubs x 15
High Knees x 15
Butt Kickers x 15
WMH OYO
THE THANG:
Today’s workout emphasized the importance of proper form. Because after all, as @Crablegs appropriately likes to say, we came here to work out. As @River Dawg used to say (maybe he still says this, he’ll have to come back for a visit to find out), as fast as you can — not as fast as you can’t. Modifying as necessary is commendable, cutting corners is not.
Phase 1:
The PAX line up on the top deck parking lot. Bearcrawl across the parking lot, and stop at each line in the parking lot to do a hand release Merkin. You can’t cheat on those. Once moved across the whole lot, flutter kick and wait for the six.
Phase 2:
Lunge across the lot and do 5 squats at each line. 90 degrees on the squats, or else. If YHC or the AOQ spot anything less, everyone has to stop and do 10 Big Boy Sit-ups. There were some repeat offenders. When anyone tried to flying EH women, we also had to do 10 Big Boys. Hello Dolly and LBC for the six.
Phase 3:
High knee across the lot, and stop at each line to do 5 Plank Jacks. Hard to cheat on those too. Alabama prom date and box cutters for the six.
Phase 4:
Partner up and make your way to the top of the main entrance hill. PAX take turns doing sets of stationary exercises at the top of the hill, with the other partner moseying to the bottom of the hill and traveling back up in different modes of travel. At the top of the hill partners collectively perform 100 Merkins, 200 Iron Mikes (each leg is one), and 300 American Hammers (each side is half; keep your hands together and must touch the ground on each side for it to count). Traveling exercises alternated between Apollo Ohnos and Bernie.
BULLHORN:
@bluemule is hosting the next rendition of side straddle hops tonight. See 2nd F channel for details.
Pray for @Popalock’s friend who is suffering from a mysterious medical illness
– Spice
13 Jan 22
413
PAX:
Guero (WL), FNG – Shotgun, Shootuh, Shocker, Life Champ (Kotter), Black Widow, PopALock, BnB, Detective Pikachu, Bogey, Hambone, Blue Mule, Dan N Dave, 413ers – Pipes, Astaire, Shaguar, Pusher, Jimmy John, Moonwalk, Red Skull, Bagger Vance (QIC)
Disclaimer, Claimed
Long Mosey out main road back to Smokestack w Side Shuffle L/R, High Knees, Butt Kickers, Bernie
WOR:
ALL IC X 13
SSH
IW
HB
LBAC F/R
THANG:
Partner Up – 2 F3:1 413er
4×13
Mountain Climbers (4ct)
Squats
F Kix (4ct)
Burpees
Run to top of Lot –
4×13
Merkins
Lateral Bounds (2ct)
Ola Dollies (4ct)
8 Ct BB
RnR x 4
Round 4 completed at StartEx on my count.
MARY :
1’ APD
TIME
NMM –
Nice to have such a large crew to welcome 413 Strong class 1 of 2022. Willy Lomans – Guero pasted as promised along w Bogey. Kotters to Life Champ who’s back in the game. PopALock is a man on a mission back in the fold w a new fiancé. BnB laying out his plans for 2.0 sleep patterns, feedings, etc. Show of speed after coffeeteria from Astaire, Jimmy John, Moonwalk and Shaguar was nothing short of impressive. So glad they were sprinting and not smoking post Q. Pretty cool having the F3ers chime in on NameORama this class. We’ve got one 413er down w a stomach issue.
BH:
Tortoise n Hare kicks off next Tuesday 0530 same location. 5K loop around campus.
YHC,
🎒🐜
RaceTrack 2022/1/12
PAX: House on the Praire, Ponzi, Hugs not Drugs, Black Widow, Umbrella, Tampa Libra, Big Bang, Cinderella, Merida, Wedding Singer, Movin on Up, Not a Sport, Barkley, Venus (met up with us at COT)
QIC: Boone’s Farm
Conditions: a balmy 32 or 35 depending on whose weather app was used
WOR:
- SSH x20
- Squats x10
- Shoulder Presses x10
- Michael Phelps x10
- Merkins x10
Thang:
Mosey to stairs beside parking deck for AMRAP of running up the stairs pausing for 10 Irkins and 10 Merkins on the way up, 20 LBCs at the top sidewalk, 10 merkins and 10 Derkins on the way down, and 20 Squats at the bottom
Mosey back to start for:
- 50 4-count flutter kicks
- 20 4-count American hammers
- 30-sec plank
Great effort by all this morning. A pre-party of Ponzi and Big Bang did a Murf, so the several hundred additional merkins was not very appreciated. Quote of the day goes to Ponzi who said near the end that after all the merkins “I’m going to need to be fitted for a bra after all these merkins”.
Prayers for Snoop (F3 Franklin) battling Covid on ventilator, Not a sport’s mom battling depression, Hug’s mom’s surgery, House on the prairie Marine OCS, Merida and wife’s jobs keeping them apart for next several months
Always an honor,
BF
New Year’s Day 2022 Convergence – “I’m Feeling 22” – 01.01.22
36 PAX (+1 Runner) from across Middle Tennessee descended on Stonewall for an NYD convergence manwich as can only be concocted and delivered by the dynamic duo of Foxtrot Talks A Lot and Princess Aurora (YHC).
Conditions: Positively sublime.
QIC: Foxtrot Talks A Lot & Princess Aurora
PAX: Bad Boy, Bagger Vance, Black Widow, Carebear, Cinderella, Cocoon, Cowboy, Crablegs, Cross Stitch, DFrost, Dinty Moore, Hambone, Hi-Viz, House Arrest, Margot, Michelin Man, Moneyshot, Oregon Trail, Ponzi, Pumpkin Spice (PP), Red Skull, Rug Doctor, Shocker, Sooner, T-Cell, Toolbit, Toolman, Tuna, Vector, Vespa, Waterboy, Whoopie, Winger, Works For A Guy, Yard Sale
THE THANG:
PA Bread Bottom Slice
Upon issuing a Happy New Year welcome and standard disclaimer, PAX set off on a medium mosey up and around Sunnyside Mansion as we made our way to the basketball court for a raucous COP mostly backed by Blondie’s “Call Me.” The extra challenge to stay on beat was much appreciated.
- SSH x 22
- Squats x 22 (went from double count to single count pretty quickly)
- LBAC F x 11 (Hold for bridge)
- LBAC R x 11
Quick yog to the tennis court for 11s from alley to alley. Jump Squats and 4ct Mountain Climbers with a wall sit for the six. We also had a visit from a nearby neighbor who complained to Michelin Man about how Prince’s “Nothing Compares 2 U” stirs up too much emotion in her and is making her NYE hangover worse so could you turn it down please?
Handoff to FTTAL for Meat and Cheese
Team Building Exercises:
Four teams, four stations, four minutes of work with a minute to rest and rotate. Tally up all of your reps with a special prize going to the winning team!
Station 1: Leap Frog from playground to path around mansion. Odd man Broad Jumps. Each rep counts as 1.
Station 2: Pull-ups on Jungle Gym
Station 3: Merkins in parking lot
Station 4: 100m Sled Push
RnR with 2:00 stations and sled resistance set to zero (or was it only never zero for our group???)
Handoff back to PA for the Top Slice of Bread
How do you get to 22? With two 11s of course! Circle up in the parking lot for Stationary 11s with Clerkins and Big Boy Sit-Ups. Plank for six.
Time called and the winner is….everybody and nobody!
COT/BOM and ice baths for a select few.
MOLESKINE:
From Foxtrot:
Happy New Year F3 Men!!
Having 36 willing participants for Stonewall’s first post of the year was definitely a treat. As I sit here nestled on my couch, the pain of yesterdays tenuously choreographed 60 minute workout symphony rings in my ears (and my lower leg parts).
MVP was Princess Aurora. From the beginning stretches, the circuit audible, the Mary intensity, the closing prayer and his brave “I’ll go first” ice plunge.
Honorable mention goes to my wing man Yard Sale. Set up and break down of the ice chamber and tiki torch ensemble was much appreciated. Not to mention the ice contribution!!!
Highlight of the workout goes to DFrost. His smile when hearing all the 80’s throwback music was beautiful. And him unfurling his love sword when getting into the ice bath was truly priceless.
The ‘until next time’ award goes to the Franklin crew. Their unwillingness to try their first ice bath post F3 workout was understandable. We will bring it again next year!!
BULLHORN:
TAPS for the families of the sick and those we lost this year.
Please continue to pray for Spicoli’s family. There will be a celebration of his life on January 8 at City Church Franklin.
Also please pray for Franklin’s Snoop as he is battling serious complications from COVID right now. You can also support his family here.
May you be courageous in your goal-setting and tenacious in your pursuit!
PA out.
Green Machine – 12.30.21 – “Wet Leg”
Six PAX took a ride on the Green Machine Thursday morning. Conditions: soggy and mild.
QIC: Princess Aurora
PAX: Cowboy, High Flyer, Moneyshot, Ponzi, Works For A Guy
THE THANG:
Armed with an indie/alt/post-punk/rock playlist and some simple exercises, PAX took a long mosey before settling down at the pull-up station for a COP warm-up and EMOM circuit:
- Pull-Ups x 5
- Merkins x 10
- Squats x 15
Perform all three sets, resting for remainder of minute. 15 minutes total.
Mosey over to the parallel bars for another circuit
- Dips x 15
- Big Boy Sit-Ups x 15
- Lunges x 16
RnR x 4
Mosey along the westside of the Victory Trail to the steep hill leading up to yellow gate. Bernie up the hill x 8.
Hobble back to start for 2.25MOM:
- Plank x 45″
- Side Plank R x 15″
- Plank x 15″
- Side Plank L x 15″
- Plank x 45″
MOLESKINE:
High-quality crew this morning in spite of the fact that every time YHC Qs the Green Machine, it has been/is raining. Tclaps to High Flyer for the process improvement during our first circuit as well as for the hair-bending coffeeteria. For the musically curious, playlist is below.
BULLHORN:
TAPS for Charlie, Heather Norton, Spicoli Family, and other families dealing with sickness.
NYD Convergence tomorrow at Stonewall. 0600 run with Bagger and co. 0700 Main Event with White Bison coffeeteria to follow. Foxtrot has promised prizes and treats, so show up to find out what’s up his sleeve!
PA out.
Golden Horseshoe 2021-12-20
PAX: House on the Praire, Ponzi, Faulkner, Venus, Hugs not Drugs, Red Skull, Black Widow
QIC: Boone’s Farm
Conditions: a balmy 25
WOR:
Mosey to BHS track
- SSH x20
- Squats x10
- Shoulder Presses x10
- Michael Phelps x10
Thang:
- Lap 1 around track
- 20 merkins, lap 2
- 20 merkins, 20 storm squats, lap 3
- 20 merkins, 20 storm squats, 20 dry docks, lap 4
- 20 merkins, 20 storm squats, 20 dry docks, 20 WWI, lap 5
- 20 merkins, 20 storm squats, 20 dry docks, 20 WWI, 20 Lunges (1 is 1), lap 6
- 20 storm squats, 20 dry docks, 20 WWI, 20 Iron Mikes, lap 7
- 20 dry docks, 20 WWI, 20 Iron Mikes, lap 8
- 20 WWI, 20 Iron Mikes, lap 9
- 20 Iron Mikes, lap 10
House on the prairie and Ponzi finished under the 33-minute time limit. Ponzi told YHC was about 5-7 seconds away from finishing under time (ouch). Everyone put out great effort this morning with rather chilly conditions.
Prayers for those who lost family and friends as holidays often brings those wounds fresh.
Always an honor,
BF