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Weight v Wait Vol iii

Weight v Wait Vol III

TEMP: 50
GLOOM FACTOR: Moderate

PAX: Cowboy, Money Shot, Red Skull, Pop A Lock, Hot Route, Brother @ Law, Reveille, Danosaur, Kurds, Black Widow, Floppy Disk, CCR, Ocho Cinco, Venus, Tampa Libra, Le Pew, Bagger Vance, Paw Patrol, Juice, Gold E Lox, Benjamin Button, Major Pain, Day Day, Lil Joker, Titan Man, Hedgehog, Baby

Mosey to front lot w coupons

SSH X 13 IC
IW X 13 IC
HB X 13 IC

Mosey to main building and circle up for

EVO I –

MERKINS X 13 IC
SQUATS X 13 IC
PLANK JAX X 13 IC
BULGARIAN SPLIT SQUATS X 13 (R/L)

Mosey to the rails by way of the back sidewalk

EVO II –

PARTNER PULL-UPS X 13
IRKINS X 13
DIRKINS X 13
SIDE LUNGE X 13 w Coup

Mosey to South side of B ball court

EVO III –

ATOMIX X 13
HYDRAULIC SQUATS X 13
PETER PARKER MERKINS X 13
REVERSE THRUSTER X 13 w Coup

EVO IV –

POWER MERKINS X 13
COUPON SWINGS X 13
OH SQUATS X 13
8 CT BB X 13 IC

PLATOONS (LT DAN W ARMS LINKED)
To 1/2 court … 10 Merks
REVERSE

TIME

NMM:
Classic BV Q Weight v Wait.

We all carry a weight, sometimes its visible like our coupons we carried. Sometimes its not visible like the dark things we don’t want exposed. Point is, we all have it and we all have others that are here for us to help shoulder that burden. We also wait on what is to come, that which is expected but not seen. We have a faith in something bigger than ourselves that sustains us.

The 413ers have both a Weight and to Wait for the next chapter to unfold. It is incumbent upon the F3ers to walk alongside and encourage them.

One parting shot from James Clear, author of Atomic Habits…environment plays a huge role in who we become.

Playlist
Alive – Pearl Jam … aren’t we all glad to be alive?
The Waiting – TP & 💔… it’s what we’re all doing
Won’t Get Fooled Again – Van Halen cover of The Who … that’s part of the mission of 413 to break the cycle
Gimme Shelter – The Stones … again, what 413 does
The Promise – Sturgill cover of When In Rome … if you follow what’s laid out in front of you, there is something bigger waiting
I Must Not Think Bad Thoughts – X … just timed up perfectly w the worst part of workout
Sonic Reducer – Dead Boys … just really live this song and it’s one of my favorite Pearl Jam covers & they will be here on 2 Apr

YHC,
🎒🐜


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Winter Hillympics Team Competition

1/9/2020

Today was the team competition for the annual Winter Hillympics and 14 PAX came out to get better and push each other.

PAX: Frugal McDoogal (QIC), Red Skull, Too Tall, Cathey, Le Pew (F3 Louisville), Iceman (F3 Louisville), Razorback, Yard Sale, Big Stick, Noodler, Pedialyte, FNG Crabs, High Flyer, Moneyshot

Quick disclaimer then mosey to the football field.

WOR: SSH x 20, GM x 10, WMH x 10, FBAC x 10, RBAC x 10, Overhead Claps x 10, Shoulder Press x 10

We then broke into two teams for the Winter Hillympics Team Competition and moseyed from goal line to goal line to get warmed up.

Competition #1: Relay – Sprint, Bear Crawl, Broad Jump, Backward Run

  • One at a time, PAX would Sprint 50 yards and back until all team members completed, followed by the same rotation of Bear Crawl (20 yards and back), Broad Jump (20 yards and back), and Backward Run (50 yards and back).
  • While waiting, PAX rotated between Merkins, Squats, WWI, and LBCs.
  • Team #2 wins.

Competition #2: Plank Push

  • One at a time, PAX would Plank Push 20 yards and back until all team members done.
  • While waiting, PAX would do Merkins.
  • Team #2 wins.

Competition #3: Tunnel of Love

  • All PAX would get in a high plank position side by side starting at the goal line. The last person would crawl through the tunnel and resume high plank.  Rinse and repeat until the entire team passes the 50 yard line.
  • Team #1 wins.

Mosey down to the weight room.

Competition #4: Curls

  • First team to get 200 reps of curls with 65lbs. wins.
  • While waiting, PAX rotated between plank and Battle Rope.
  • Team #1 wins.

Competition #5: Bench

  • First team to get 100 reps of bench with 135lbs. wins.
  • While waiting, PAX rotated between squats and Battle Rope.
  • Team #1 wins.

Clean up the weight room then mosey to the top lot for COT.

Team #1 with the come from behind victory, but everyone put in good work this morning.

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Relays?

Pax: Crablegs, Harvey, Crawlspace, Drago, Defrost, Afib, Black Lung, BandB, Pop-A-Lock
Weather: Crisp

Warmorama: SSH, GM, LBAC F and Reverse, Squats, Overhead claps, overhead presses, butt kickers and high knees

Thang:
1s and 2s. Each pax from each team sprints and touches 5 lines on the tennis courts. Meanwhile other pax do exercises. Losing team at end of relay does jump squats, winners do squats, x30.

Repeat doing backwards one way.

Run to bridge. Do same relay (sprint to end and back), except all PAX do group exercises called by the winner of the sprint.

Run to startex. Ring of fire, each pax calls out exercise. Tclaps to Black Lung for calling Burpees at end of workout.

Good work today men! Keep it up in the New Year!

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Dre Day in Darkness & Downpour

Gloom Factor:  Windy, Sideways Rain, Darkness but warm with help from by a Dr. Dre playlist (with commercials)
Pre-Party:  Kermit, Nimbus 1500, and Staples
PAX in Attendance:  TV Guide, Huggy, Stats, Pocahontas, Nimbus 1500, Little Miss Piggy, Staples,  Best Balls, Topper, Professor X (Respect), Barney, Old Hickory, Sex Ed, Tebow, Sterno, FNG (Kodiak), New Juice, MicDrop, Kermit
Warm Up:  Mosey to football field with coupons, Disclaimer, Prayer (w 2 Pac playing in the background – “Holla If Ya Hear Me” Lord), 50 yard Butt Kicks, High Knees, Skanks w Arm Swings (side to side / up and down), Right/Left Leg Crossovers. Followed 1×10 exercises – Crab Reach,  Loaded Beasts, and Dwarf Kicks (no offense to short people)

Thang 1

Partner ladder work – start at goal line and work way to 50 yard line with Ape Walks as mode of transportation in between each set.

Yard lines = total number of reps (10,20,30,40,50): 10 Crab Reaches, 20 Loaded Beasts, 30 Dwarf Kicks, 40 Merkins, and 50 Mountain Climbers.

Mode of transportation back to starting line – “”Wounded Bear Crawls. Mode of transportation back to 50 yard line – “Coupon Push.”

Thang 2

Partner ladder (w/coupons) work starting at 50 yard line back to goal line with walking lunges as mode of transportation between each set. Yard lines = total number of reps (50,40,30,20,10): 50 Squats, 40 Squat Thrusters (Squat + Overhead Press), 30 Overhead Tricep Extensions, 20 One Arm Merkins (1 arm on coupon – 20 each side), and 10 Blockies.

Thang 3 

Partner work at midfield:

  • 10 (total) one arm “push” merkins (1 hand on coupon, push-up, push coupon to partner’s free hand, push-up, etc.)
  • 20 “coupon tosses” to partner

Thang 4

1 lap around track – 2 single file lines with 2 sets of 10 “Centipede Merkins” as a group (place both feet on shoulders of partner behind you and do merkins in unison). Mosey back to 50 yard line for more partner work. Wheel barrel Walks to other end zone and back (switching partners). “Coupon Pushes” back to original starting line.

Cool down with mix of Loaded Beasts and Flutter Kicks (2 min total)

Number Off/Name-a-rama/COT
Prayer Requests

  • Continued prayers for LMP and his wife
  • Prayer/praise for the soon to be “new baby Sterno”

Announcements

  • Ironclad signups – encourage everyone to step up to the challenge.
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2020 Titan Kickoff 1/8/20

PAX:

Drago
Reveille
Crawl space
Cunning linguist
Porcelain
Hambone
Pop-a-lock
Preacher man
Black lung
Right Said
Blue mule

Warmup mosey:
To Running Wild by Moon Taxi
Warm up mosey around the park the other side of the Parthenon

GM
WMH
LBAC
rLBAC
Air presses

SSH
To Disco Inferno

Box jumps
To Push it by Rick Ross

Low plank
To What’s New Pussycat? by Tom Jones

3 x 15 Patty cake merkins

5 x 10 double high-five burpees

1:00 partner wall sit

Mary:
Flutter kicks
American hammers
LBCs

Mosey back to the start

-Right Said

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Purple Cow: 1/6/2020

PAX: Tiny Dancer, Umbrella, Black Widow, Toga, Not a Sport

QIC: Boone’s Farm

WOR:

  • SSH x20
  • WMH x10
  • Squats x10
  • Merkins x10
  • Scorpion x10

Thang:

Mosey to bottom of driveway for 7’s:

  • squat jumps at bottom
  • backpedal up
  • burpees at top
  • forward down

Mosey to BHS track and partner up:

Partner 1 run lap around track while Partner 2 is working thru exercises combined totals; flapjack until complete

  • 100 merkins
  • 200 squats
  • 300 LBCs

Mosey to GWP. Run around path, stopping at playground for:

  • 10 pull-ups
  • 15 swerkins
  • 20 dips

RnR

All in, finished with indigenous peoples run back to parking lot. Completed just over 3 miles and some hill work.  Great work by all to get the week started right.

Always an honor,

BF

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And We’re Choppin’

PAX: Bagger Vance, Uncle Jerry, Ocho Cinco, Soft Serve (Welcome FNG Brock), Olan Mills, Not a Sport, Umbrella, Razor/Venus, Black Widow, Tampa Libra, Faulkner, Iceman, Offshore, Boone’s Farm, Toga (QIC)

Gloom: Sunny and 70

15 posted in the gloom to get a little better this morning, and it went something like this:

Quick disclaimer then circle up in the Racetrack lot for warmarama then mosey to park loop for some Cindy’ish fun= run ten laps around the park stopping at the pull-up bars for 5 pull-ups and 10 merkins and stopping at the back porch for 10 squats and 10 WWII during each lap.  We also broke up the fun with “burpee breaks” of 5 burpees to be executed wherever you are on the course every 3 minutes.

Form up in columns on the field for some old school football “grass drills” = chopping feet with calls to roll right, left, backwards and forward on the Q’s call.  Fun was had by all!

Mosey back to lot for Mary.

COT with Bag of Ants taking us out

NMM:  We’re officially putting the Wood back in Brentwood.  Be prepared when you post at The Purple Cow of Racetrack.

Announcements:

  • The Stronghold is starting back next Thursday with more info to follow.
  • Look for Iceman to post some Ruck times
  • The Battle Plan for Prayer book study starts next Friday, 1/17

Stay Classy,

Toga

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20s in 20 – 1/2/20

Pax: Crablegs, Defrost, High Flyer, Pumpkin Spice, and Trapper Keeper (QIC)

Gloom Factor: Not to cold and pre rain.

Disclaimer was given and off the PAX went with a little mosie around the side loop of the park and ended up at the back parking lot where we met back up with Crablegs after a parking tag exchange with his M.

Warm up:
SSHs x 20 IC
Squats x 20 IC
Good Mornings x 10 OYO
High Knees x 20 IC
Butt Kickers x 20 IC
Air Presses x 20 IC

Thang:
PAX hung around the back parking lot for some 20s in 20. Same concept as 7s but augmented it to 20. The 2 exercises alternated between merkins/big boy sit ups. The starting point was at the first median where PAX started with merkins then traveled to 3rd light post to perform big boy sit ups. PAX hung around there for a majority of the time traveling betweens those to points. Work related, Pumpkin Spice had to cut out early. Indifference to time QIC shortened the last 2 rounds back to the 2nd light post so that we could complete and get back for stretching.

Total of 190 merkins and 190 big boy sit ups.

PAX headed back to shovel flag area and spent the last 3 minutes with a Crablegs inspired stretching session.

COT:                                                    Prayed for a friend of mine who has cancer. Please keep the him and his family in your prayers. Last name is Karrich.

Always a pleasure                  ~Trapper Keeper

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Ironclad Challenge 2020 is here!

Gentlemen,

The Ironclad Challenge is back! For the uninitiated, the Ironclad Challenge is an opportunity to ensure we hold each other accountable during these climatically trying months and continue to engage in the mission of invigorating male community leadership in Nashville and beyond. Should you accept the challenge, you will participate in all three aspects of F3: Fitness, Fellowship, and Faith.

The challenge will run until 3/31/2020, and new to this year’s challenge is the introduction of the Challenger, Pro, and Elite levels. Below are the minimum standards to be met, and each achievement will contribute one point to your total score. On the sheet, you will find the tiers and their associated score ranges.

 1st F – The Magnet – Improve your Fitness

  • Post 26 times, three of which must be in temps below 32 degrees.
  • Post at five “AwayOs” (workouts you don’t normally attend)
  • Q two times

2nd F – The Glue – Strengthen your Fellowship

  • Attend at least two 2nd F events (lunches, happy hours, etc.)
  • Attend eight coffeeterias (or stick around in the case of tailgate coffeeteria)
  • Bring one FNG or Kotter (>six months since last post)

3rd F – The Dynamite - Make an Impact

  • Participate in one 3rd F opportunity. This can be a study of religious text, going through Q Source, community service, or some other opportunity that involves thinking outside of your own interests.
  • Read one book on leadership (>200 pages) or Freed to Lead.

Additionally, you must complete one CSAUP in the 13-week period. This can be a 5K, triathlon, Spartan race, GORUCK challenge, etc.

THE REWARD:

For successful completion of all requirements of the 2020 Ironclad, you will be eligible to purchase a custom Ironclad shirt* to show off at your next workout. Should you achieve a higher tier, you will have the opportunity to purchase the corresponding shirt color.

*Subject to minimum order requirement of 12. Price will be in the range of $24-27 and likely coincide with a spring F3 Nashville shirt order if you want to combine shipping with other items

TO REGISTER: 

Put your name on this sheet and get to tracking!

A FEW NOTES:

  • This challenge will be on the honor system, and you are responsible for updating your standings on the “2020 F3 Nashville Ironclad Sheet.” I would encourage you all as grown men to use your best judgement if you have questions about what does and doesn’t count.
  • Though we are already at 1/5/2020, you may retroactively apply any achievements from 1/1/2020 and later.
  • Solo Q’s for the Willy Lomans among us count toward your overall post total but do not count toward your AwayO total. Posting at other regions’ AOs do count toward AwayO total.
  • You may count up to 10 “Off the Books” workouts (organized runs, rucks, etc. that are not regularly scheduled) toward your post total.  However, rucking or running before a regular workout does not count as an additional post.
  • Please share your 3rd F book choice with the group! It’s always good and helpful to know what others are reading.
  • Lastly, please use this opportunity to take initiative and arrange your own events for the PAX.

Let’s warm up!

PA out.