Category: Nashville

Posted on

Bomber – 11.29.19 – “A Post-Thanksgiving T.H.A.N.K You”

9 HIM got after it the morning after Thanksgiving to work off some of that stuffing, mashed potatoes, and pumpkin pie with a gratitude-focused workout.

PAX: Crawlspace, Cunning Linguist (QIC), DFrost, Gentle Red (FNG), Hi-Viz, Right Said, T-Cell, Toothless, Trapper Keeper

At 0530, YHC gave the Disclaimer and then we moseyed out the 48th Street entrance to McCabe and toward the Sylvan Park Elementary School for our WOR:

20 x SSH
12 x LBACs
12 x rLBACs
10 x Windmills
12 x WMH
10 x SnL Squats

From here, we moseyed over to Wyoming where we turned left and headed on toward the gazebo area of McCabe Park for The Thang:

THE THANG – T.H.A.N.K. You
PAX partner up in pairs, with 1s performing the exercise while 2s run toward the stop sign at 51st and back to gazebo, then flapjack until completion.
Exercises were as follows:
50 x The Burpee
100 x Humpers (of the Monkey variety)
150 x Apolo Ohnos
200 x merkiNs
250 x Kicks (of the Flutter variety)

Upon completion, we moseyed back the way we came and landed on our sixes for a few minutes of MARY:
12 x Flutter Kicks
12 x Alabama Prom Dates
12 x Freddie Mercuries
12 x LBCs

COT/BOM

Philippians 4:6-7: “Do not be anxious about anything, but in every situation, by prayer and petition, with thanksgiving, present your requests to God. And the peace of God, which transcends all understanding, will guard your hearts and your minds in Christ Jesus.”

MOLESKINE:

Welcome to F3, Gentle Red!

I just want to express my gratitude and thanks to all of the HIM of F3 who I have interacted with up to this point in my journey. You are all an inspiration, and it is always an honor to lead you!

BULLHORN:

F3 Room at the Inn – check the 3rd F channel on Slack for details

Order your F3 Nashville swag ASAP! Orders will be taken until end of day 11/30! Here’s the link: https://f3.mudgear.com/products/f3-nashville-winter-pre-order

This is C.L., signing off. See you in the gloom, gents!

Posted on

Fartsack Friday

Black Friday
Temp: 44
Gloom Factor: As Expected

PAX: Pedialyte, Penny Lane – Wilmington, Nadia – Knoxville, Bagger Vance
QIC: Sharknado 2.0

Big loop to start then
WOR:
ALL IC X 13
SSH, IW, HB, Squats

THANG – Sharknado
Burpees 15
Merkins 20
Squats 20
Big Boy Sit Ups 20
Scorpion Dry Docks 20
Lap
AMRAP

Laps 1&2 went clockwise around bus loop
Laps 3&4 counterclockwise
Lap 5 clockwise w Bernie Sanders up speed bump stretch
Lap 6 clockwise high bound (ok, it was skipping) up speed bump stretch
Lap 7 clockwise butt kickers

Time called when Nadia finished his run and we headed to main lot for

6MOM:
Plank 1 min
Flutter kicks IC X 50
Side plank r/l 1 min
Pointer Plank r/l x 10 IC
5 Burpees OYO
5 GMA IC

TIME

NMM:
I expected a light crowd today but was pretty stunned to see how pervasive the Fartsack was today.

BH:
Room in the Inn Sunday night
413 dinner Thur night

YHC,
🎒🐜

Posted on

Gonna Fly Now

PAX: Crablegs, Pumpkin Spice, TK, Toothless and En Fuego (QIC)

Conditions: Favorable

0530 and we see Pumpkin moseying in from the front porch.  Knock out a few SSH while we await his arrival.  Upon it, we disclaim, then YHC informs the PAX that on November 21, 1976, exactly 43 years ago to the day, Rocky opened in theatres in New York City.  The film was made on a budget of just over $1mm and went on to earn over $225mm, and set off a series of 7 more films that collectively earned 10 Academy Award nominations and 3 Oscars.  None obviously better than Rocky IV where Rocky nearly single-handedly ended the Cold War.  Today, we honor the GOAT that is Rocky Balboa with our Rocky-inspired workout.

Mosey around the loop and set up WOR in the lot under the lights.  In Rocky fashion, 12 jump ropes, 10 jabs, 10 Rocky Balboas, and 11 Butkus stretches (Rocky’s dog, looks quite similar to a Scorpion Stretch).  Total of 43 reps of WOR to represent the 43 years.  Move to the Thang:

THANG:

30 minute AMRAP (As Many “Rounds” as Possible) of the following 8 circuits (for the 8 total movies), each with 24 reps, all picked due to heavy representation throughout the Rocky training montages and played to the beat of all the Rocky classics:

  • Merkins (single-hand if you can; last 3 of each round must be clerkins – as Rocky throws three clerkins in the Rocky I training montage amidst the single-hand)
  • Down-Unders – Atlantis’s way of doing a pull-up, a favorite of the Italian Stallion
  • From the swings, head to the water tank, where a 30lb ruck plate awaits for one lap around the tank (training montage I begins with Rocky running with coupons in hand)
  • Goblet squats utilizing 15lb coupon (Rocky squatting with the log)
  • Overhead presses utilizing 20lb ruck plate
  • Ivan Dragos – standing hammers utilizing 15lb coupon
  • WWIIs – Pax instructed to end with four count jab combo, props to TK, clearly not his first time delivering said combo.
  • Finish with a consistent in every training montage – the sprint.  No steps to represent Philly in Rocky I, we opt instead to sprint up the hill from the lot to Morrow Street.

After 30 minutes, we all barely answer the bell (thanks to the coupon runs around the tank) for 90 seconds of Mary – perform leg raises in cadence.  YHC instructed the PAX to imitate Rocky with only shoulder blades touching the ground – none of us obliged.

Time called and we head back for COT.  Prayers and congrats to Pumpkin with little one on the way.  Good luck to the PAX representing Nashville in the upcoming fitness contest.

Good work to all the PAX – Rocky would approve as it wasn’t an easy AMRAP.  Always great to be with the HIM of Atlantis.

En Fuego

The Playlist:

  • Gonna Fly Now – Theme from Rocky
  • Eye of the Tiger – Survivor
  • Burning Heart – Survivor
  • Hearts on Fire – John Cafferty
  • Training Montage from Rocky IV
  • No Easy Way Out – Robert Tepper
  • Living In America – James Brown

 

 

 

Posted on

This Is Not a Running AO

Temp: 50
Gloom Factor: High
Morale: Higher
PAX: Money Shot, Hambone, Care Bear, Tampa Libra, Bagger Vance
QIC: BV

Trust Mosey Train over to playground, scrapped for two man Trust Mosey to Rec Center Lot for

WOR:
SSH X 13 IC
WMH X 10
Imp Walkers x 13 IC
Hillbillies x 14 IC

THANG

EVO I

1. 30 Merkins
2. 30 Air squats
3. 30 Pistol LBCs
4. 10 Burpees
5. 10 Windmills
6. 30 Merkins
7. 30 Mountain climbers
8. 30 Flutter kicks
9. 10 Burpees
10. 10 Cherry pickers (4-count)
11. 30 Merkins
12. 30 Lunges
13. 30 Supermans
14. 10 Burpees
15. 10 Chain breakers
16. 30 Merkins
17. 30 ?
18. 30 Hello Dollies
19. 10 Burpees
20. 10 Phelps

Trust Mosey to Picnic I

EVO II

AMRAP 20 Minutes
1. 5 pull-ups
2. 10 Merkins
3. 15 air squats

Walk to Main Lot

EVO III

Plank Progression
5 Merkins
Plank Progression
5 Merkins

EVO IV

Bear Crawl/Crawl Bear w 5 Merkins +/- 30 yards
Karaoke Rt w 5 side lunges
Karaoke Lt w 5 side lunges
Side shuffle Rt w 5 Burpees
Side Shuffle Lt w 5 Burpees
Politician w 5 Rev Burpees
Politician w 5 Rev Burpees

Mary
Plank Pointers R
Plank Pointers L
Plank March R
Plank March L
20 Pistol LBC IC
5 Burpees
Divers R
Divers L
GMA X 3 IC

TIME

NMM:
This is not a Running AO.

BH:
NO HILL THIS WEEK. ALL OTHER AO AS SCHEDULED. STANDARD IS ON, FUNYUNS ON Q.

413 Strong Supper 5 Dec on Campus

YHC,
🎒🐜

Posted on

Westeros – 11.18.19 – “Woooow”

13 PAX kicked the week off with a short but sweet Owen Wilson birthday tribute and not so short hardcourt throttling.

QIC: Princess Aurora

PAX: Black Lung, Crablegs, Crawlspace, Drago, Harvey Updyke, Hi-Viz, Pumpkin Spice, Right Said, Siri, T-Cell, Vector

THE THANG:

Mosey over to the WEMS circle drive for a little COP:

  • Overhead Claps
  • Werkins
  • E2K
  • Newton’s Cradle
  • Werkins
  • Imperial Walkers
  • Lunges
  • SSH
  • Overhead Press
  • Newton’s Cradle

Happy birthday, Owen Wilson. Now let’s mosey over to the tennis courts for 4-line suicides across both courts. RnR x 3. With the last one complete in 55 seconds, the PAX were challenged to complete one more in 45 seconds or less or else do it again. First try was a success!

Still on the tennis courts, PAX lined up for some 11s with Prisoner Squats and Hand Release Merkins traveling by Broad Jump out and Crawl Bear and back. (For the sake of time, once 8 HRMs were completed, running was subbed for the Crawl Bear)

All in and the PAX split into two groups to head over to they playground for some Pull-ups. Each team would complete 150 Pull-Ups while the other did Flutter Kicks.

Mosey back to the parking lot for some Mary:

  • LBCs
  • Alabama Prom Dates
  • Single Leg APDs
  • American Hammers
  • Long Slow Flutters

COT/BOM

MOLESKINE:

Not much to report other than Crablegs not catching on to the Owen Wilson COP until the very end of the workout. I like to this he’s focusing his mental energy on doctor things.

BULLHORN:

  • 11/23 – The FitTest Challenge at Nolensville High – 0600
  • 12/1 – 3rd F opp with Crievewood Baptist and Room at the Inn – details and sign up here
  • 1/16 – Gentleman’s Dinner at Jimmy Kelly’s – 1800 – HC here

Pleasure as always, gentlemen.

PA out.

Posted on

THE FEW, THE PROUD, THE…[ones who show up at 0530 with a wind chill of 11 degrees]

244 years ago this week the “most powerful fighting force on the planet” was established: the United States Marine Corps.  YHC’s father was a Marine officer in Korea and landed in Incheon on 10 November, 1952.  Happy Birthday Marines!

QIC: Silver Medal

PAX: En Fuego, Moneyshot, Bicentennial Man, High Flyer

CONDITIONS:  Wind chill of 11…what do you think it was like?

MOSEY (“slow calculated ice dance”)

Started with a long mosey trot around the church parking lot then back up around the back of the retirement center g-i-n-g-e-r-l-y placing every step.  Heading back to the main parking lot a skidding/sliding noise was heard by all, but alas, it was just bicentennial who had discovered that sliding on the ice [on his feet] was easier than running on it.  Pretty impressive.  Skipped typical WOR because who really needs to warm up anyway in these temps?

THANG (modified heavily)

Audible 1- The impending ice looming, YHC decided the night before to pivot and not go off-campus…some “field” training would be perfect.  So three on-campus main events were planned. (Audible 2- we only really got to one of them).

  • MARSOC Short Card.  Straight from the USMC Special Operations Command website.  If you haven’t done this, try it.  Simple 15-20 minute routine but a good one that will get the heart pumping without moving out of a 3’ radius.
    • 30 Merkins
    • 30 Squats
    • 30 LBCs
    • 10 Burpees
    • 10 Windmills
    • 30 Merkins
    • 30 Mountain climbers
    • 30 Flutter kicks
    • 10 Burpees
    • 10 Cherry pickers (4-count)
    • 30 Merkins
    • 30 SSHs
    • 30 Supermans
    • 10 Burpees
    • 10 Chain breakers
    • 30 Merkins
    • 30 Lunges
    • 30 Hello dollies
    • 10 Burpees
    • 30 American Hammers (modified count)
    • 50 dips (modified from AMRAP pull ups as bar was inaccessible)
  • In preparation for his Korea deployment in 1952, my father attended the USMC’s Mountain Warfare Training Center in Pickel Meadow CA (in the Sierras).  So to remember that we headed up to field for second and third acts that would include plenty of mountain “crawling” training.  Gate is frozen shut.  The locking device was plastic so we decided not to break it.  Ice was everywhere so jumping it posed risks.  Mosey around to Bernie Hill gate (which was also in the same frozen condition).  But who would have thought, Bernie Hill was [almost] completely dry.  So….
    • 3 rounds of El-Capitans/Everest combo (Lt Dans uphill);
    • 4 rounds (I think) of uphill Bearcrawl.
  • Long mosey back to main parking lot for some Mary that included ample J-Los, Freddie Mercurys, WWIs, Flutters, WMHs, and extra stretching that didn’t occur during WOR.

Lots of time was wasted with slow mosey and botched plans.  The lack of continuity was frustrating but on a day like today, you just keep moving.

BULLHORN:

  • Prayers for Hipster’s recovery
  • Prayers for High Flyer’s “you know, um, procedure” this Friday.  Moneyshot’s prep advice was duly noted by all.

I appreciate you guys making it out there this morning.  Had some curveballs thrown but we kept moving and made it through.

Silver Medal

Posted on

8 November Robbie Miller Hero Workout

Temp: 32ish
Gloom Factor: Moderate

PAX: D’Mish O Nuts, Floppy Disk, PSL, Accounts Receivable, Yard Sale, School Girl, Ludwig, 85, Pedialyte, Movin On Up, Too Tall, Paul Blart (FNG), Bagger Vance
QIC: BV

0529:45 Disclaimer

Lots of early MC RE: temperature, wind and proper attire…more on that to come.

Normal long mosey down Trousdale, up bus loop over to shed to pick up Coupons.

Circle up under pavilion. High plank for 6 …quick review of F3’s 5 core principles and our #Mission as well as another Disclaimer for our FNG.

WOR:
SSH x 13 IC
Squats w Block x 13 IC
High Knees > Butt Kickers x 13 IC
WMH X 13 IC (YHC was reminded this is a stretch and to slow down)
NO GOOD MORNINGS to the chagrin of D’MON.
5 Ct Burpees x 5

THANG
Robbie Miller WOD from GoRuck’s Heavy Hitter Monthly Challenge.

12 Rounds:
6 Pull Ups
6 Burpees
6 Mountain Climbers (4 ct.)
6 Coupon Get Ups

Plenty of time left so we dropped off the ‘Pons and headed to the front wall for
6 HSPU
6 Mike Tysons
5 HSPU
5 Mike Tysons

Side Shuffle down Hogan and then Circle up for

6 MOM:
Flutter Kix X 50 IC to commemorate the 50 year anniversary of something that happened 50 years ago today.
5 Merkins
25 Ola Dollies IC
High Plank
5 Merkins
20 AL Prom Dates IC
5 Merkins
High Plank Yoga version for Too Tall
3 GMA OYO

TIME

NMM:
Sustained cold weather for the foreseeable future. All agreed that wind was the main culprit in today’s discomfort.
It’s Tights season once again for Too Tall.
Floppy gets all his hats for free and his Cabelas hat was on point today.
Ludwig will dress more appropriately next week to account for wind chill.
D’Mish O Nuts (stylized as D’Mon) needs us to chip in for a new pair of Ninja Ice. I thought he’d just bill CPA for some but apparently that’s frowned upon.

BH:
• Continued prayers for Sinclair family.
• Tampa Libra’s ongoing adoption process.
• VETERAN’S DAY CONVERGENCE AT THE HILL 11 NOVEMBER…Porcelain on Q.
YHC,
BV


Posted on

III Pillars – 11.05.19 – For Fawkes Sake

 

QIC: Princess Aurora

PAX: Bareback, Crablegs, Deuce (WL – Jackson, MS), En Fuego, Moneyshot, Silver Medal, Toothless

“Remember, remember the fifth of November, gunpowder, treason, and plot. I know of no reason why gunpowder treason should ever be forgot.”

After coming in on two wheels, YHC delivered the above quote, frustrations with Amazon failing to deliver on time, and a disclaimer, and it was showtime!

The Thang:

Following an easy breezy mosey ending in the middle of the football field, the PAX circled up for a rousing warm up involving:

  • SSH
  • LBAC
  • Overhead Claps
  • Reverse LBAC
  • Good Mornings
  • SnL Squats
  • WMH

YHC explained that on this day, the fifth of November, the PAX would commemorate the infamous Guy Fawkes and the Gunpowder Plot with a little routine dubbed “For FAWKES sake!” The PAX wo

  • Flutter Kicks (2ct) x 23
  • Atomic Merkins x 23
  • Windshield Wipers x 12 ea
  • Knee Jumps x 23 #crowdpleaser
  • E2K x 12 ea
  • Smurf Jacks x 23

Take a lap. Plank and wait for the six. RnR x 2 for three total rounds, 69 reps per exercise, or 414 total reps, the number of years since Guy Fawkes tried to blow up the House of Lords. #math

Keeping with the theme of blowing things up, PAX paired up for some mini-B.O.M.B.S.  While P1 performs reps of first exercise, P2 runs 30-yard repeats until reps are complete and switches. Repeat for each exercise until both partners have completed all reps. Al Gore for six.

  • Burpees x 10
  • Overhead Claps x 15
  • Merkins x 20
  • BBSU x 25
  • Squats x 30

Wouldn’t be a Guy Fawkes tribute without a V for Vendetta reference in the form of V-Ups x 11! Our co-conspirators await, so mosey back to the rendezvous point — uh-oh! looks like the search party is onto us — pick up the pace and give it all you got to the finish!

But alas, just as with Fawkes, the plan was foiled, and the PAX were found guilty of treason  and sentenced to 15 Burpees.

Moleskine:

Always a pleasure to lead the men of III Pillars, and the new regulars of which the group is comprised. Great job by En Fuego (and Crablegs) on reinvigorating AO attendance via the Swaggy P games, and I’m confident the momentum will carry over into the frosty months ahead. Glad to have Deuce join the crew once again, especially since I talked him out of posting at Sir E. Sorry, Boyband!

Bullhorn:

  • TAP for Toothless’s MIL’s upcoming eye procedure
  • Tclaps to the PAX who participated in the Star Course Saturday: En Fuego, Leatherneck, and Umbrella as a 26.2 team, and Big Bang and Tortoise for the 50-miler. Shake their hand next time you see them!
  • Less than three weeks until The Fittest. Who will be our six? Vote on Slack!

PA out.

Posted on

Stay in the Flow

PAX: Money Shot, Cowboy, Red Skull, Bagger Vance, Big Stick, Yard Sale, Frugal MacDoogal, Toga (QIC)

Eight strong got after it this morning with some fun and exciting new kettlebell  flow exercises.  Here’s how it went down.

Mosey to gym to collect kb’s.  Form-up at the base of the auditorium steps for the following:

Modified Dora: Partner up for P1 to execute the following while P2 executes alternating waiter’s carry and farmer’s carry of kb.

  • 50 merkin rows
  • 100 squats
  • 150 weighted situps
  • 200 kb swings

Circle up for kb flows with repeat x2=

  • kb dead lift to drop squat x10
  • kb curl to halo x10
  • kb clean to twisting press x10
  • kb bridge press and over x10

Mosey back to the lot for some quick Mary then COT with Bag of Ants taking us out.

Announcements: See rucking and CH channels for info on St Jude ruck training.

Thanks to everyone for entertaining the new exercise!

Stay Classy,
Toga

Posted on

Plague of Locust

PAX: Barney Fievel, Venus, Locust (FNG), Umbrella , Olan Mills, Black Widow, Toga (QIC), Old Hickory, Jerry’s Kids.

9 Posted for a glorious 70 and sunny morning to get a bit better in the Racetrack parking garage. It went something like this:

Mosey to parking lot for brief warmup COP then mosey to the bottom level of the garage for a quick round of pole smokers.  Mosey up the deck to the first ramp to begin execute the following exercises on the ramps and sprint the flats:  lunges, bear crawl, broad jump burpee, crab walk, backwards run.

Execute more pole smokers on the top level and repeat the exercises as we descended the garage.  Then execute one more round of pole smokers.

Mosey to pull-up bars for pyramid to five and back down.  Mosey back to the flag for Mary.

Announcements:

  • Keep those that are sick in your prayers
  • Reach out to friends that are grieving
  • And strongly consider the Nolensville CSAUP in Barney’s post

Stay Classy,

Toga