Category: Detention

Q: A_R

PAX
CCR, Noodler, Old Fashioned, Ocho Cinco, Juan Valdesz, Bagger Vance, Michelin Man, Movin-On-Up, Tapenga, Yardsale, Ludwig, A_R

Warm up
– 20 count side straddle hop
– 10 count imperial walkers
– 10 count willie Mays
– 10 count hill billies
– 10 burpees

Thang
– Run to bottom of the road (by Elington)
– Run back up
– At each driveway do 10 Merkins
– And 10 mountain climbers
– Grab coupon and meet at hand rails

4 sets of
– 20 rows (waited optional)
– 10 pull ups
– 20 overhead presses with coupon
– 20 dips
– Side straddle hop for the 6. Start each set together.

Back to parking lot
– Sprints with 5 atomics in between

Mary
Flutter kicks and box cutters until 6:15

14 of F3’s finest came out for a glorious 55-degree morning in the Hall.  CCR regaled us with tales of Miami, Predators, and airplane wardrobe changes. Walter White edged out PSL in a foot race. And someone released some heinous anus on the basketball courts. So yeah, you could say it was a glorious morning.

PAX:
CCR, Dilly Dilly, Hollowback Girl, Too Tall, Vegemite, CAPSLOCK, PSL, Accounts Receivable,  Razorback, Frank and Beans, Black Lung, Walter White, YHC Tampa Libra

Warmup: Mosey the loop then circle up for SSHx9, WMHx9, Good Morningsx9 Hillbilliesx15, Squatsx15, Air Pressesx30, CDDx9.

THANG:
10-minute AMRAP – 15 swing set leg curls, 9 inverted rows, 15 hand-release pushups, run the loop

10-minute AMRAP – 9 box jumps, 5 pullups, 9 swing set arm curls, run the loop

Swing set arm curl to failure

Mosey to the lot and split into two groups for sprints. Second person in line holds in pushup position, rest of the line air squats, first person sprints and tags #2 who does a pushup before taking off.

Started off Mary with a little mobility work, heard lots of mumble chatter about yoga and jazzercise but it seems to die down as the pain set it.

Finished with 50 heel touches each side and a 10,8,6,4,2 ladder of around the worlds.

Announcements: CCR put out a plug for 4:13 Strong

Prayers: Hollowback Girl’s mother-in-law has been in the hospital for a spell (2 weeks?), praise for Black Lung’s dad leaving the hospital today. Prayers for our city. Over 400 churches of various faiths and backgrounds are joining together to devote the month of February to prayer and fasting for our city.

Tampa, out.

25 beauts showed up to get better on a cool Monday morning.  What a way to kick off the week.  Here’s how it went down.

When: 01.28.2019 5:30 AM

PAX: CCR (Co-QIC); Brother at Law (Co-QIC): Juan Valdez; Black Lung; BV; Boy Band; T-Cell; Kiss by a Rose (FNG); Frank and Beans (FNG); Floppy D; Accounts Receivable; Dine and Dash; Dilly Dilly; Too Tall; Dmish; Caps Lock; Edible Arrangement; Razorback; Tampa Libra; Ludwig; PSL; Walter White; Toto; Yard Sale; Vegemite.

Tunes: An extremely eclectic mix of Weather Report, Sturgil Simpson, Drive-by Truckers, Gang of Youths, Jawbreaker, Susto, Band of Horses and Fleetwood Mac.

Warmup: Bus loop mosey with some shuffles, then everybody grab a coupon (shout out to Razorback who grabbed the large rock instead) and met at the Pavilion for a fast-paced brother WOR, which included: SSH, GMs, WMH, LBAC with lunge; RBAC with lunge; hopkicks (obviously); overhead press; seal claps; low and slow squats; low and slow merkins.

THANG: Brother at Law kicked us off with the following 12 minute super-set:

Squat and press x10; plank for remainder of minute

5 low, 5 high, 5 full curls; plank for remainder of minute

RDLs x10; plank for remainder of minute.

Do that a total of four times, then CCR tagged in.

Mosey to the bottom of the Hill for a couple of suicides.  Exercises 1/3 up the hill then back to the bottom; exercises 2/3 up the hill then back to the bottom; then pull ups at the top of the hill.  Here were the sets:

Set 1: 1/3 = Atomic merkins x10; 2/3 = Jump squats x10; 3/3 = 10 pullups.  Flutter kix for the six.

Set 2: 1/3 = 4 count mountain merkins x10; 2/3 = jump lunges x10; 3/3 = 10 pullups.  20 more atomic merkins and WW1s for the six.

Set 3: 1/3 = 10 reverse burpees aka Grishams; 2/3 = burpees x10; 3/3 = 10 pullups.  20 mountain climber merkins and then plank for the six.

Drop off coupons and mosey to upper lot for final workout: Diagon Alleys.  Shuffle and shuttle run the zig zag the diagonally striped parking lanes and at the bottom of each “stall” (for lack of a better word) do 3 merkins.  My guess is there were 10-12 stalls, but I wasn’t counting.

That’s all she wrote.

Announcements: Welcome FNGs Kiss by a Rosé and Frank and Beans.

Tampa Libra confirmed that First Friday Lunches are still going strong, be there this Friday, February 1, at the Cookery at 11:30 AM.  BV reminded folks to check out 4:13 Strong on Thursdays, one of the coolest things going in F3 these days.

Prayers for Black Lung’s father-in-law and their entire family as he struggles with advanced stages of cancer.  I think for many of us a grandparent was the first serious death in our lives, so special prayers for Black Lung’s children especially as it can be a hard and confusing time.

I offered up my intention for the week, which was Ignatius’s Presupposition, the general theme of which is to not assume the worst in people and to instead put a good interpretation on another’s actions/statements at the outset, then work from there.  Helpful lesson in these times and something I often forget.

Always an honor to lead.

Brother at Law and CCR

18 of the most handsome men in Nashville turned out to celebrate an unseasonably warm January day in Crieve Hall.  Thin Lizzy’s “The Boys are Back in Town” played on repeat, except for Jeff Rosenstock’s “Festival Song” (link: https://www.youtube.com/watch?v=E5qjTzPeA1E) in the middle.  After all, the boys were back in town.

When: 01.07.2018

PAX: Floppy D; Black Lung; Dilly Dilly; Dr. Smartt; A/R; Tampa Libra; Pop a Lock; Stirrups; CCR; Dine and Dash; Boy Band; Too Tall; Ludwig; Reefer; Edible Arrangements; Juan Valdez; Bagger Vance; Brother-at-Law (QIC)

Warm Up: We did three mosey laps around the bus loop: 1) a brisk jog; 2) a side shuffle up the loop; 3) then a side shuffle facing the other way around the loop.  Much grumbling.  Then we did a walking lunge and reach to engage our core.  Thin Lizzy engaged our ears.

The Thang:  Split into two lines.  Too Tall Loop American Indian Run.  We lost Juan Valdez, who went to poop without telling anybody (he texted me).  So after the run there was some brief confusion.  BV had already gone to find Valdez by the time I saw the text.  It was all very confusing.   CCR had folks doing what appeared to be rows and pullups down at the playground.  Thank you CCR.

After order was restored, we split back up into two groups at the playground for the following:

Group 1: 10 minutes AMRAP Cindy (5 pullups, 10 merkins, 15 squats).

Group 2: 10 minutes AMRAP of the following super-set: 10 swirkins; 10 bunsen burners (bulgarian split squats with a foot in the swing) each leg); 10 ASTs.

Switch after 10 minutes.

Mosey back up to the lot for a series of sprints, plank jacks, planks/side planks, American hammers, and cash out with 5 burpees for notorious burpee lover Juan Valdez.  That’s all she wrote.

Announcements: Leadership lunch next Friday 1/18 organized by Bad Boy and put on at Richland Country Club (apparently excellent catering?).  See Slack for details.

Ironclad signup closes tonight I think.  Good way to stay accountable during the dreary months.

4:13 Strong AO opens back up next Thursday.  An awesome program, AO, and group.  Make it out there for a few workouts this session if you can.

Prayers for the Santos and McCauley (spelling, sorry) families.

Loved seeing so many guys kicking off the post-holiday period off right.  2019 will be a good one.  I feel it.

Brother-at-law