Backblast! Tampa from the block
Date: 125/2022
AO: #detention
PAX: @worksforaguy @esposa @deepstate @ar @ccr @bagofants @YHC
FNGs: 0
Q: @tampalibra
Total: 7
Conditions: Perf
WOR:
SSH x 25
Squat x 15
Merkin x 15
Flutters 4 count x 15
Finger bangers x 10 each way
Thang:
7s on the back hill:
Block crunch at the bottom
Burpee pull-up at the top
20 curl speed bump on your way up
Thang 2:
7s on baby front hill:
Kraken burpees on the bottom
Blockees on the top
Planned for a speed bump and to do Thang 2 at the church but audibled for time.
COT:
Lots of new blood in the shire, loved being back with you lot.
YES – bring donations if you’d like by this Wednesday at #the-racetrack, or drop by my house. Sign up to volunteer for YES event on 12/10 – afternoon slot. https://volunteersignup.org/LRPHE
Prayers: @esposa and his BIL as @esposa walks with him through his DUI and any related fallout
EVO IV
Block push/pull
P1&P2 push then drag block about 50’ while the other PAX perform different exercises w block. Flap Jack until all 4 groups rotate through.
KB swings
OH Press
Thrusters
Curls
EVO V
Blocks up back to row bars
Deep Squat holds x3 x 20”
EVO VI
1 Burpee
1 GM
2 Burpees
2 GM
MARY –
Various core work movements
TIME
NMM – True honor to have the MML T Cell out in the Shire today. As usual, MOU, W4AG & A/R led the way in speed, reps and form; the rest of us were truly on awe. Focker made it back to the Shire and had some nice MC going. As we entered the lot, it looked as if EZGO was phoning a friend; turns out he was just adjusting his coif. Deep State continues to vie for MVEH this year … T Claps to Floppy who oddly enough has posted fewer times recently than his protege. Hmm. No quarterly citing of Juan Valdez, WOTS he’s got a new program going on.
Tunes from Sir Elton John.
BH – Greyson, MOU’s newborn nephew who has some respiratory / lung issues and is in the icu.
SSH X 13 IC
Sumo Drops X 10 OYO
Power Iron Mikes x 13 IC
Inch Worm Merkins x 10 IC
MTN Climbers X 20 IC
Spider Lunge w Rotation X 10 IC
8 Rounds-
5 Pull Ups
10 Merkins w Alt Arm Extension
20 Iron Mikes – SGL Count (1-4), Apollo (5-6), “Broad” jumps /Reverse shuffle (7-8)
30 Pistol LBC (15R/15L)
40 Squats
Mary
Bear Crawl / Crawl Bear
Bear Crawl Walk Arounds
Bear Crawl Kick Outs
Side Shuffles (L/R)
High Skips (F/R)
Hold low squat
Time.
Tunes – https://open.spotify.com/album/7vAB87YflHzcgkuIp8RprK?si=tfp43D85T0eKhngOhfSN1w (Because who doesn’t want a 19’ Turn on your love light)
NMM – Hearty crew per usual at Detention. Topanga did his best Venus cover and showed up at 0535. Good to see EZGO back out after almost losing a finger on Friday if not for YHC’s excellent first aid skills. As usual, Cinderella hated the music. Accounts Receivable led us all in form while Works For a Guy was our pacer.
BH –
New 413 Class started up with 7 young men looking to become HIM.
MEMORIAL DAY MURPH options abound … link attached https://f3nashville.slack.com/archives/C3NL0TTM3/p1652286463765569
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.
Temp: 37
Gloom Factor: Nil
PAX: Topanga, Faulkner, CCR, T Cell, Grisham, Tampa Libra, Movin on Up, Too Tall, Accounts Receivable, Bagger Vance
QIC: BV
UA: Razorback, Dupree, High Flyer, Vegemite
Noticeable Absences: W4AG, Trot, Rug Dr, Noodler, Pedialyte, D Frost
WOR:
SSH, IW, SnLSquat, Inch Worms, Pistol LBC
Mosey the baseball loop in reverse (no handicap ramp in honor of Razorback) to swing-set for
THANG:
5 Big Boy Pull-Ups
5 Burpees
10 Lt Dans
15 Inch Worms
20 Merks
25 Pistol LBCs
30 Squat Jumps
1 Baseball Loop
RnR 30’
After R 5 of work set, PAX instructed to Coupon walk the length of the swing-set holding ‘pon in different ways : Farmer, OH, Bear Hug
Return Coups and circle up in lot for
MARY:
F Kix x 15 IC (2X)
Plank Progression
1’ of Burpees to finish
Time.
NMM:
Good output today men. Pleasure to start the week w y’all. Looks like Too Tall has restarted his Tiger Blood routine. Be advised.
Nice to hear the work was adequate to get the blood flowing and the week stated.
Topanga continues to grind out one armed burpees, one armed merkins and one armed pull ups. It’s a sight to see for sure.
Welcome back to the Shire, T Cell. CCR nailed it… a co post from T Cell and Grisham can mean only one thing, SpringBreakY2K21 just around the corner.
TL and I shared some horror stories regarding our IBS issues from the AM
Rooster aka Mike Bannon and some other shadowy character were hanging out under the pavilion with some weights.
Didn’t get a Q for next week but I’m sure TL has that on lock.
BH:
Prayers up for Martin family and for Ludwig and his family. See F3 General tab for ways to help Ludwig.
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
PAX: High Flyer, Big Bang, Works for a Guy, Yard Sale, Venus, Dine n Dash, Tampa Libra, Bagger Vance (QIC)
Disclaimer 0529:30
WOR: Mosey the top loop, grab a block and head to the bus loop.
P1 Works
P2 Runs
R1: Squats
Front x 24
Overhead x 24
Bulgarian x 12 (R/L)
(Flutter Kix)
R2: Hinge
Perfect Mans x 12 (R/L)
Coupon Swings x 24
Dead Lifts x 24
(V Ups)
R3: Press
Chest Press x 24
Thrusters x 24
Merkins x 24
(LBC)
R4: Pull
Curls x 24
Coupon Drags x 12 (R/L)
Bent Rows x 24
(V Ups)
R5: Carry
Lunge Walk Press x 24
Bear Hug (speed bump to speed bump)
Farmer Carry (SB2SB)
Pons back to the shed, PW46
Mary:
Flutter Kix x 24 IC
Merkins 6 SnL IC
LBC x 24 IC
Merkins 6 SnL IC
Pistol LBC x 24 IC
Merkins 6 SnL IC
Ola Dollies x 24 IC
Merkins 6 SnL IC
TIME
NMM:
Hearty group of HIM to honor those who Labor. So great to have one of the OGs, Big Bang back out in The Shire.
BH:
Shirt order still live, link here: https://f3.mudgear.com/products/f3-nashville-records-pre-order-september-2020
Prayers up for the Sinclair family (Ludwig)
Prayers up for the young men who recently graduated 413. We also recently lost Sleeves from this last class. Red Skull is going to assess the demeanor on campus today and I will give y’all an update.
PAX: Bagger Vance, Ludwig, Noodler, A/R, Dine N Dash, Topanga, Too Tall, Edibles, Yard Sale, Rug Doctor, Swingline, YHC
Prime conditions this morning. Disclaimer and mosey the baseball loop, grab a block at the end.
THANG:
50’s a la 7’s style starting with 45 block merkins and 5 kb block swings. lunge down and shuffle back each time.
That’s a total of 225 merkins, 225 kb swings, and avg 175-200 lunges.
Finisher: 40 block curls, 20 block cdd’s left, 20 block cdd’s right, 40 4-count flutters. YHC was hoping to walk that all the way down the ladder but time was called.
COT: Slow run tomorrow at 4:13, prayers for school/kids.
Low 60s made for a welcome respite from the 70s and high humidity we’ve been experience lately.
14 HIM posted for a beatdown history lesson celebrating YHC’s classical music upbringing.
CCR, OchoCinco, Venus, Too Tall, Tampa Libra, Big Pipeline, Topanga, Yard Sale, Accounts Receivable, FoxTrot Talks A Lot, Movin’ On Up, BV, Ludwig van Oshkosh (QIC)
WOR: Very Standard
SSH, WMH, Good Mornings, LBAC (r), But Kickers, Air Presses
Thang:
3 well-known classical pieces served as the soundtrack for our day. Not exactly the most pump you up and get you inspired to work hard music, but they still served our purposes effectively. CCR served as our Spotify maestro.
1 – 1st movement of Beethoven’s Moonlight Sonata
Slow ‘n Low squats the entire piece without stopping. To keep the musical explanation simple, the piano has a “1 2 3 4 5 6” pattern the entire piece. Down on the first 3 beats, up on the 2nd 3 beats. Roughly 140 total.
Ran a capri lap after the piece.
2 – 1812 Overture – As noted previously on Slack, this piece is popular at American patriotic festivals, leading to the popular and incorrect belief that is has something to do with the war of 1812. It was composed by Tchaikovsky to commemorate the 1812 Russian defeat of Napoleon and the invading French.
18 Plank Jax, 12 Merkins, 18 Mountain Climbers, 18 Burpees – entire superset X2, then run capri lap. RnR until piece is complete
3 – Rachmaninoff Piano Concerto no. 2 – 2nd movement
Melody serves as the verse in Eric Carmen’s 1975 hit “All By Myself.” He believed Rachmaninoff’s music was in the public domain by that time, which it was, in the US only. Rachmaninoff’s estate informed Carmen that his compositions were still under copyright protection internationally, and so Carmen agreed to a 12% royalty outside the US.
Piece was composed in 1900, which was the also the same year the modern zeppelin first took flight — so we did some BLIMPS. Two rounds of BLIMPS, then run a capri lap. RnR until piece is complete.
