Category: Stonewall

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Sloppy Stonewall

PAX: Bagger Vance, Big Stick, Carebear, Hambone, Crawspace, Crablegs, Nuder (Birmingham), Slider (Birmingham), Rudder (Columbia, SC), Smokey (Toledo), Milton Bradley (FNG), Bad Boy (QIC).

Temp: 56 Degrees, and rain…lots of it. LOTS OF IT.

LOT’S OF RAIN. Great showing from PAX visiting from out of town. I believe in my 4+ years of F3, we never had some many at the same time at an AO. YHC took into consideration the amount of rain that he modified from his original plan to give us some refuge from the rain. Pain was still delivered.

COP:

SSH X 30

Cherry Pickers x 15

Willy Mays Hayes x 20

Little baby arm circles – F, B, Seal Claps.

The Thang:

An American Hero, Fallen solider, Zachary Tillier was honored today. I’ve done this once before, but didn’t read a lot about the background of the fallen solider. 

Round 1: 10 Burpees

Round 2: 10 Burpees, 25 push-ups

Round 3:  10 Burpees, 25 push-ups, 50 lunges

Round 4: 10 Burpees, 25 push-ups, 50 lunges, 100 sit-ups (Bagger chose to do in the POURING rain and soaked grass…others followed)

Round 5: 10 Burpees, 25 push-ups, 50 lunges, 100 sit-ups, 150 air squats

Completion of WOD, Zackary Tillier

Next up:

100’s : 100 SSH’s x IC (Burner), 100 step-ups (each leg counts as one), 100 squats

50’s: 50 Dips, 50 Mountain climbers, 50 Urkins

Quick Mosey over to kids side playground. PAX line up one behind the other for a Bear Craw ‘indian run’ around the playground circle. By this time YHC’s arms were smoked, and I may have run into Big stick in the end because my right arm gave out. Sorry, bro.

MARY:

Flutter kicks x 30 x IC

American Hammers x 20 x IC

Purple snakes x 10 each side x IC

V-ups x 15 OYO

Announcements:

  • March 22nd – Leadership Luncheon. Bagger Vance has an sports agent coming, which should be awesome to hear. Richland Country Club.
  • CSAUP is March 23rd. Starting at Bomber. Plan on several miles.
  • Welcome FNG Milton Bradley. His brother from Toledo (smokey) EH’d him while he was in town. He lives in Donaldson, hope to see him back.

Prayer requests:

  • Wife of Cowboy (Birmingham, not Nashville), lost his wife to breast cancer. PAX in Birmingham are wearing pink in memory. Keep him in your prayers.
  • Daughter of Rudder, Angela Mitchell is high-risk at the beginning of her pregnancy (13 weeks). Doing great, just keep in prayers.
  • Keep YHC’ M in your prayers. We are ~2 weeks away from arrival of baby girl. All is progressing well.

Coffeeteria: Hambone, Crawspace, Crablegs, Bad Boy

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2/2/19: Ring of Ire

Location: Stonewall

Conditions: A delightful 44 degrees, no precipitation or wind to speak of

QIC: Pumpkin Spice

PAX: Badboy, Bagger Vance, Brother-at-law, Buttfumble (FNG), Deep Dish, Edible Arrangement, Foxtrot Talks a Lot, Hambone, The Jeweler, Pop-a-lock, Pumpkin Spice (QIC), Tin Man (FNG)

THE THANG

After a brief disclaimer, the PAX moseyed around the property and up to the Mansion for some Warmorama. :

  • SSH x 15
  • Imperial Walkers x 15
  • Hillbillies x 15
  • LBAC x 15
  • Air Press x 15
  • rLBAC x 13 (just to see who was paying attention)

The workout today was mostly confined to the paved circular path around the mansion. The PAX partnered up and completed the workout in pairs. One partner was completing a traveling exercise in a counter-clockwise fashion around the paved circle, whilst the other partner ran a lap around the circle and met up with their traveling-exercising partner. Once a paired PAX completed their traveling exercise and got back around the circle to the starting point, they planked and waited for the Six. A twenty count gave the PAX a break until the next set of traveling exercises. The traveling exercises included:

  • Modified Burpee Broad Jump (1 Burpee for every 2 Broad Jumps)
  • Bear Crawl (till the half-way point) then Crawl Bear (second half)
  • Lieutenant Dan
  • Sideways Bear Crawl (leading with right hand till the half-way point, then left hand for the second half)

After the traveling exercises were complete, the PAX lined up and took turns with an individual AYG sprint around the circle. Before they left for their sprint, each PAX announced to the rest of the HIM an exercise they had to do while they waited for them to complete their sprint. This continued until each PAX completed their individual sprint. Exercises included, in no particular order:

  • Jump Squat
  • Toe Touches
  • High Plank
  • Low Plank
  • SSH
  • Flutter Kicks
  • Good Mornings
  • Hello Dolly
  • American Hammers
  • Aussie Burpees
  • Handless Burpees
  • Mountain Climbers

After completing everyone’s sprints and waiting exercises, we moseyed down to the playground for a final touch on the workout. With their partners, the PAX completed 10 Swerkins on the available swings. The waiting PAX were continuously doing American Hammers until each pair completed their 10 Swerkins.

We then moseyed back to the parking lot for COT, COR, and NOR. A strong showing at coffeteria followed.

MOLESKIN

  • YHC apparently thought that he and Crablegs had created the Swerkin in a fit of genius at the West Park playground. Turns out it’s actually in the Exicon. Brother-at-law brought YHC back down to earth and he paid the price by doing a true West Park original, the Kangarow (AKA Steve Irwins, AKA Down Unders; laying flat on your back under the swing, pulling yourself up by the swing in a horizontal row motion).
  • Bagger Vance continued the pre-party into the Main Event, strategically avoiding the Burpee Broad Jumps
  • Two FNGs today, Tin Man (Ryan) and Buttfumble (Tre), endured a tough workout and helped the PAX get better together

BULLHORN

  • On Wednesday Nights at 4:13 Strong there is the opportunity to go and prepare a meal and hang out with the men there. This is a great opportunity to show love to some guys who really need it, and who need men like you to pour into their lives. Reach out to Red Skull or Bagger Vance for more info.
  • Many February Q’s are wide open — for those who haven’t Q’d in a while, let’s get after it!
  • We are continuing to do run-only workouts on Tuesday’s starting from West Park. You don’t have to be a “runner” or be fast to join — all are welcome to come and get better!

– Pumpkin Spice

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5.4 Kilometers in European 3.35 miles in American – Stonewall

8 HIM came out to a chilly start of a beautiful Saturday morning.

PAX:  FoxTrotTalksALot, BlueMule, BigStick, Edible Arrangements, Life Champ, Boy Band, Deep Dish, & yours truly TheJeweler

Conditions:   A pleasant 34 degrees and partly cloudy

Warm Up: To kick things off we moseyed from the parking for a 3/4 mile trot down Lealand, rt. on Battlefield , rt on Granny White & left onto Gale to the grassy knoll just up from the dog park.  Along the way, we did high knees, butt kicks, karaoke, and ballerina skips.

#Disclaimer followed by 15 x SSH, 10 x Good Mornings, 10 x WMHs, 15 x Air Presses, 10 x BACs, 10 x Reverse BACs.

The in an effort to kill 3 Fs with one stone, the PAX was instructed to pick a member of the group and learn one interesting fact and one ideal or principle that the other lives by throughout the workout.  PAX will be quizzed after the circle of trust and any forgotten details will result in a 50 merkin penalty for the group.

Begin!
We started with a 400m sprint from the knoll down Gale Ln to the stop sign at Belmont Blvd.  PAX waited in push-up position until all in.  5 x Merkins in cadence.  Big Stick didn’t recovery correctly so PAX did an additional 5 Merkins – lesson learned!

Hop over to Christ The King field.

6 x Roll Back Burpees (From standing position you roll on your back, then in one motion you roll forwards thrusting your feet behind you ending in a push-up, then jump back up to the sky as you would to finish a regular burpee)            6 x Burpee Jacks (A burpee ending in a jumping jack)                                                      6 x Burpee Rolls (Drop to a pushup roll to one side & then jump up to finish the burpee… that’s one).                                                                                                                           6 x Half Burpees (Requested by BigStick… basically don’t jump at the end)

PAX was then instructed to grab some fence for 25 leg raises.

After demonstrating the Merkin, LBC, Burpee, & Scissor Kicks we kicked off:  2 x 400m Circuits (no breaks):  Sprint ~100m across the field 10 Merkins, 100m back 10 LBCs, 100m Sprint 10 Burpees, 100m Sprint 10 Scissor Kicks & 10 Cross Overs.

After Deep Dish proved that the white man still can’t jump in his glorious attempt to dunk a soccer ball, we moseyed indian run style back to the Stonewall playground.  For some partner work: 1 does Pull-ups while the partner does lunges.  Pull-ups 10 x 8 x 6 x 4 x 2 cut down (switch out each set).

At this point the Q had other plans but Deep Dish really wanted to introduce the boys to Tabatta Jeweler style, so Q called an audible.  We moseyed over to the parking lot entrance on Clayton street with enough time for 2 songs Rocky & Uptown Funk.

1 Round = One 4 min song like so: Sprint 20 sec – 10 sec rest, 20 sec SSH, 10 sec rest, Sprint 20 sec, 10 sec rest, 20 sec Merkins, 10 sec rest, 20 sec sprint, 10 sec rest, 20 sec LBCs, 10 sec rest, 20 sec sprint, 10 sec rest, 20 sec lunges.

FYI: 10 songs are on the playlist… Soon!      Image result for mel gibson soon gif

Not much time left so we moseyed over to the tennis court.  Line up on one side in high plank.  5 merkins, side crawl (in high plank position) to the centerline 4 merkins, side crawl to center of courts 3 merkins, rotate 180 degrees, side crawl to the centerline 2 merkins, & finish on the other side with 1 merkin.  Mosey back to the parking lot.

MARY:  25 Flutter kicks in cadence… TIME!

COT:

  • Forgive me if I get this wrong… but Boy Band mentioned that a family member was recently diagnosed with cancer.   Prayers for the entire family and medical staff.

POST COT QUIZ: The PAX was asked to learn something interesting about another HIM & something that person lives by or ascribes to.  I’ll just highlight a few:    Edible Arrangements has 3 kids – who knew?!  Deep Dish lives by the principle of “Always be the first to apologize”.  My favorite of the day came from FoxTrot, “The Optimist Creed”.  Here’s the link to read it: https://www.optimist.org/creed

All 8 PAX attended coffee and mumble chatter with a brief appearance from Baggervance post 14 mile run with a cowboy.

Was an honor to lead you men this morning. SYITG,

TheJeweler

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Stonewall 2019.01.19 – Tabata Rain

PAX: The Jeweler (pre-run and main show); Pumpkin Spice (pre-run only then Vandersack); Hambone (pre-ruck and main show); Brother at Law; Boy Band; Black Lung.

QIC: Brother at Law

Conditions: The escape scene from The Shawshank Redemption.

WOR: The PAX went for a quick mosey around the playground.  It was at this time we all realized that the puddles came to play today.  Standard fare WOR under the pavilion after that.  SSH, GM, WMH, LBAC, the like.

The THANG:

Due to the torrential downpour, YHC wanted to keep the work under the pavilion as much as possible, but I also wanted to log a few miles, so here is what we did.

Group fartlek run up and down 12th.  Q called out the tempo bits at random.  Again, the puddles were treacherous.  Probably about 1.5 miles.

Reconvene at pavilion for a planned 8×8 tabata, that got cut to an 8×7 tabata due to time constraints.  Eight sets of the identified exercise for 20 seconds, then 10 seconds off, then rinse and repeat 8 times before the “rest.”  Do that seven cycles.    Here is how it went:

Cycle 1: Burpees

Rest: Playground loop run

Cycle 2: Box jumps

Rest: Playground loop run

Cycle 3: Mtn. Climber Merkins (lots of grunting)

Rest: Playground loop run

Cycle 4: Alternating 1/2 ski abs; 1/2 Peter Parkers (note: Do ski abs have a name?  I’m calling them Mikaela Shiffrin’s until corrected)

Rest: Playground loop run

Cycle 5: Lunge pulses, alternating legs each set, with arms skyward.

Rest: Playground loop run

Cycle 6: Alternating 1/2 Carolina Dry Docks and 1/2 bench dips

Rest: Playground loop run

Cycle 7: Bunsen Burners off the bench.

Cool down with various stretches.

Ran out of time before Cycle 8.  It will forever remain a mystery.

Favorite MC: (1) Foxtrot actually thought the Jeweler was a real life Jeweler (not a ridiculous assumption) for an extended period of time and repeatedly asked him about which watch he should buy.  Jeweler, confused but a generally nice guy, just gave his thoughts anyway.  (2) “I saw Big Stick at REI yesterday, yelling at a customer service rep about his membership.”  – Jeff “Hambone” Hammond

Announcements: West Park starting 1/24; 4:13 is great and we should all go.

Love,
Brother at Law

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Tom Petty’s Stonewall Odyssey

A balmy 45 degrees with some light rain greeted the PAX as they arrived this morning.  In a true first, Black Lung arrived early and had already run a few miles before the workout began (good luck with the marathon). Hambone had just finished a pre-ruck.

QIC: Boy Band

PAX: Black Lung, Hambone, Harvey Updike, Care Bear, Brother-at-Law

Disclosure was given and we started with a short mosey lap around the inner park loop and a quick WOR.

WOR: SSH, Baby Arm Circles, Squats, Willie Mays, Hill Billies

Thang: 

A few of us are getting started with marathon/half-marathon training, and previous discussions with the Jeweler after the New Years convergence left me wondering how many miles we could put in for a single workout.  So YHC planned a workout in which we would try to optimize mileage while still maintaining a good whole body workout. Goal >4mi in 1 hr workout.

Tunes: Tom Petty and the Heartbreakers: Greatest Hits

Instructions: We will be running through the 12 South area. At random, we will stop and a single PAX will be chosen to lead the group in 10 reps of an exercise of their choice.  Additionally, the pace was altered intermittently to increase the difficulty.

The Route: We ran up 12 South towards Portland Brew. As we headed north on 12 South, an odor of vomit and manure greeted us at the edge of the park and lingered until we reached Hambone Hill.  At Hambone hill, we headed upwards, then hung a right and headed to Belmont. From Belmont we mosey’d back to 12 South and again to Hambone Hill. A second trip up Hambone hill and we worked our way to Blemont Blvd to avoid the smell of 12S hippies, or whatever it was.  Around this time, a very refreshing light rain moistened the remainder of the run. We passed Martin’s barbecue and made a turn back towards Sevier park at Gale Ln. We passed the running circle and turned back towards the park at Leland.  As we reached the park, we started a backwards mosey to parking lot.  Total Distance 4.1 miles.

The Exercises:  6 PAX x 4 rounds/PAX x 10 Exercises/Round  = 240 exercises (+/- as some were not countable, i.e. bear crawls)

My Imperfect Recollection is as follows: Squats, Merkins, LBCs, Mt. Climber Merkins, WWIs, Burpees, Lt. Dans, Bear crawl up and down a staircase, J-Los, Ranger Merkins, Freddy Mercuries,  Jump Tucks, Lunges, Merkins, Squats, WWIs, Imperial Walkers, Carolina Dry Docks, ~50yrds Bear Crawl.

Mary Mode: Burpees, LBCs, Flutter Kicks, Hello-Dolly, Plank/Nolan Ryans.

We finished with 10 Burpees OYO.

COT

Thanks to everyone for allowing me to lead. I enjoyed the miles with you men.  Major kudos to Hambone who dug deep and finished the running despite his pre-ruck, as always with a smile on his face.  Unfortunately, Brother-at-law didn’t get to tell his story about the “Outdoor Voices” store as we passed it due to our brisk pace. Ask him about it.

My calorie count for the workout was 973 which also helped with my other goal of cutting weight.  Next time we’ll try for the even 1000.

Coffeeteria was well attended by all but B-a-L.

SYITG

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Six for circuits

PAX: Edible Arrangements, Bagger Vance, Bad Boy, Care Bear, Boy Band, Porcelain

QIC: Boy Band

As Bagger is still recovering from his ankle/foot issues and there were few HCs prior to showtime, YHC planned a no running circuit workout inclusive of some jump-rope for cardio burn.

We started with a quick mosey to drop some coupons (~30lb cinder blocks and 18lb Ball) to the playground along with jump rope and pullup assist band. Then back to the parking lot for WOR and to pick up Bagger.

WOR:  SSH, Good Mornings, Squats, FLBAC, BLBACs, Seal Claps, Overhead Press.

Thang: 

Six stations for six PAX.  Station 1 was jump-rope to 100 (modified to 50 after 2 cycles due to timing and form).  This kept the pace. The remaining 5 stations were AMRAP exercises that changed with each cycle as follows.

Station 1: Jump rope, Jump Rope, Jump Rope, Jump Rope, Jump Rope

Station 2: Kettle Bell Swings, Bent Over Rows, Overhead Press, Weighted American Hammers, Kettle Bell Swings, Weighted American Hammers, Bent over rows

Station 3: Ball push ups (alt. arms), Weighted sit up, Shoulder raise, weighted sit-up, Ball push ups, Weighted sit ups, Bent over rows

Station 4: Goblet Squats, Single Leg Deadlift-R, Derkins, Crunchy Frogs, Squats,  Crunchy Frogs, Bent over rows

Station 5:  Overhead press, Single Leg Deadlift-L;  Blockees, Plank Jacks, Overhead Press, Plank Jacks, Bent Over rows

Station 6: Pull ups, Pull ups, Maktars, J-Los, Pull Ups, Flutter Kicks, Pull Ups

MARY:  Mosey back to the parking lot with the coupons. As we did a lot of core work during the circuit and YHC’s legs were feeling a little under-worked we circled up for 3 minutes of rapid fire deep squats.  We lost count around 55 and did somewhere near 70 in that time.

COT – Prayers for all those PAX who are welcoming new little ones into their lives.  There are a bunch.

Moleskin: Thanks for the opportunity to lead. We had a great turn out with many of the regulars still out of town for the holiday weekend. My abs are still sore from all the weighted core work, and I suspect tomorrow will be worse.

SYITG

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10 by 10 and a 4 year recap

Temp: Low 30s
Gloom Factor: Mid
Music: Paul’s Boutique 20 yr anniversary edition, Venus’ greatest hits, Ten out of Tenn Christmas Vol.1

PAX: Bad Boy, Deep Dish, Foxtrot Talks a Lot,  Care Bear, Boy Band, Black Lung, Hambone, Bagger Vance
QIC: BV

Today’s Q was historical for several reasons… 1) There would be no, absolutely NO Running, B) It was YHC’s 4th(ish) Ann’y w F3 and Lastly, there would be a Slaughter Starter featuring one of the most epic Exercises ever

Slaughter Starter :

Drunk in the Park x 4 (A nod to the Good Dr, Ironlung)

Grab one of several coupons – Rebar, Kettlebell, Cinderblock, Ruckplate, Sandbag

Walk leisurely over to Picnic area 1 and drop off Pon.  Walk leisurely over to the grassy area next to PA1 for

WOR:

SSH, HB, IW, Squats, LBAC(F/R)…at this point several things happened, Blacklung rolled in and YHC lost concentration and focus

THANG: 10 by 10

Merkins, Thrusters, F Kix w Presses (IC), Burpees, Chainbreakers (IC)

Pull ups, Overhead Squats, Single Leg Dead Lift (10 ea side), Lunges w Curl (10 ea side), Prone Thrusters

We did 6 rounds of these with the following MODs in R6…

Cherrypickers in lieu of Chainbreakers

Bodybuilders in lieu of Burpees

5 Pull ups and 5 Knees to elbows

Sub Iron Crosses for SLDL

Sub Rockettes for Lunges w Curl

Extended Mary +/- 13 minutes

First 4′ Plank and plank variations

Crunchy Frogs x 13 IC
Putin Pounders x 13 IC

More Planking

Pistol LBC x 20 IC
Ola Binarys x 13 IC

4 Burpees OYO

GMA x 4 IC

TIME

NMM:

Great work this AM by the PAX as YHC pulled out an oldschool ‘Pon beatdown replete with Rebar and all its friends.  First time to post with Care Bear, he lived up to his name for whatever that means.  Foxtrot with his normal Midwife noises and complaining.  Deep Dish with his usual crushing of the Pull Ups and modification of most everything else.  YHC was in the Drs corner and all 3 of us were struggling.  Felt like I didn’t see Bad Boy until the very end of the Q almost as if he was just having a smoke over there until we Mary’d up…will have to check the surveillance footage.

So, as YHC mentioned, today marked roughly the 4 year anniversary of the birth of Bagger Vance aka ATQ (both of which are acceptable monikers as is BV).  I am forever indebted to 5 Star for the nudge to join and for all the HIM along the way that have made me better and didn’t leave me behind.  There have been way more good times, deep conversations and bonds built than YHC would have ever expected.  I can say that without F3 my life wouldn’t be as full and rich as it is.  Just yesterday, I had two conversations with HIM that I would likely never have known had 5 Star not EH’d me at Belle Meade $4Bux those years ago.

Instead of a sappy or inspiring #WASNOW YHC dug into the vault along with the help of Cambrige Analytica, Breitbart and Alex Jones to come up with some very compelling statistics over the last 48 months and here they are…

# of Burpees:  1,346,988
Merlot Splashed: YHC – 0, PAX – 87 (majority of that was 3rd Person and F3Memphis)
Black Miatas: 1
Posts: 1,976 (including today)
SF confiscated: 1
Barney Fife Dust Ups: 4
Beards Grown:  3
DownRange Posts: 17
AOs Launced: 975 (personally)
AOs Closed: 973
GoRucks: 5
Elvis’: 19
Are you wearing cotton blasts: Daily

Great to be a small part of a great thing.  Let’s see how many SadClowns we can EH in ’19 and Give It Away to others as it was Given Away to us.

BH:

7 December at Richland CC leadership lunch hosted by Umbrella, $20/head for lunch buffet…I heard it was all you can eat and the menu is as follows: Chitterlings, Pizza Logs, Corn dogs and all the Fanta (Blue and Orange) you can drink.

YHC,

BV

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Stonewall – 11.10.18 – “Audible”

5 PAX and a sidelined Bagger Vance braved the chill for a cardio-heavy Q by YHC.

QIC: Princess Aurora

PAX: Pumpkin Spice, Blue Mule, Hambone, Boyband, Bagger Vance (Audience Member)

THE THANG:

Quick disclaimer then off for a warm-up mosey around  the community center and back to the lot for COP, all IC:

  • SSH x 20
  • Squats x 15
  • WMH x 16
  • LBAC F/R x 10
  • Merkins x 10

Off on another mosey to preview the route for today’s main event. Roughly, .35 miles later, we had returned to the cars. At this point, YHC went to unlock his car and grab the supplies, but alas, the key fob battery had frozen. Not only did this leave me wondering how to modify, but it also left me fearful that I might not be able to get home. No matter! There’s a workout to finish first.

AUDIBLE:

Each pax completes a round of Burpees x 10, Merkins x 20, and Squats x 30, followed by a lap. RnR x 5 with the added caveat that if you were tagged by anyone along the course, you had to drop and do 5 burpees. I don’t actually know that anyone was tagged because I was too busy leading from the front.

All in and it was over to the jungle gym for some pull-ups. One pax performed 10 reps and gave the rest an exercise to do. RnR down the line, and then go again with 8 reps, then 6, then 8 again. Exercises included:

  • Donkey Kicks
  • Crunchy Frogs
  • Freddie Mercuries
  • Leg Raises
  • Manmakers
  • LOTS of Jane Fondas (Blue Mule special)

Long mosey around the perimeter of Sevier and back to the lot of 3MOM. Boxcutters, Flutters, and more before COT/BOM.

BULLHORN:

Well, I was bummed that I didn’t get to use my supplies, but, I’m grateful for the lessons learned in this dry run of my “fun idea.” Now I can hone it a little more before debuting the real thing. Another positive is that I was able to warm my keys up enough to get back into my car.

MOLESKINE:

  • Congrats to F3 Rucktrain (Funyuns, Big Bang, Grisham, and Tortoise) for finishing first at the Star Course in Jacksonville. Honorable mention goes to Bagger for training with them. I know he was bummed to not be there.
  • Keep that Q calendar full, guys. Winter is coming, but the workouts won’t stop!
  • Speaking of winter, the 2nd Annual Hillympics are just around the corner. Talk to Frugal for more details.
  • As we enter this season of Thanksgiving, I know I’m very grateful for each and every one of you and the opportunities to lead and be led by you. Prayers for safe travels as you all go to spend time with your families over the next couple of weeks.
  • Go Tigers.

PA out.

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What’s 10x better than 6 min abs….60min abs

PAX: Right Said, Deep Dish, Hambone, Bagger Vance (kind-of)

QIC: Boyband

3 PAX showed up on time for a chilly Stonewall workout. Disclaimer was made and we jumped right into it. Deep dish showed up as we started with the warm up.  Bagger arrived after our first round of exercises with an assortment of stretching and rolling appliances that he used in a semi-seductive manner in the parking lot.

WOR: SSH, Willy Mays, Good mornings, Baby Arm Circles (F and B), Overhead claps, Slow and low squats

Thang: 60min abs

In order to obtain a visible set of abdominal muscles, a good mix of cardio (for calorie burn) and core workout is required. To accomplish this goal, a modification of the Hambone classic “Portland Brew and Back” workout was presented to the PAX.  The PAX would perform 3 exercises at the parking lot (10-20-30 reps) and then would mosey to Portland Brew and back.  Exercises were targeted at the core with a few chest and leg reps thrown in to even out the workout. 5 Rounds were accomplished in roughly 50 minutes.

Parking Lot Exercises: (I forgot them all, but this is pretty close)

Round 1: 10 Mountain Climbers, 20 LBCs, 30 4ct flutter kicks

Round 2: 10 Merkins, 20 Side crunches (each side), 30 Freddy Mercury’s

Round 3: 10 Lt. Dans, 20 Supermans, 30 LBCs

Round 4: 10 Single leg deadlifts (each leg), 20 LBCs, 30 4ct flutter kicks

Round 5: 10 Reverse Snow Angels, 20  Squats, 30 WWIs

Mary: Because why not more abs

-Mountain Climbers x15, Supermans x15, LBCs x15, J-Los x15

COT

Mumblechatter:

It was a great group this morning with strong work effort. We stayed together as a group and each PAX got a chance to work out their core. I suspect we will all have 6-packs by tomorrow. I know I’ll have one this afternoon as I sit on the couch and watch college football.  Interesting note, Deep dish in a moment of exercise induced confusion suggested that his father-in-law was also his step-father….I’ll let you figure that one out, there are a couple of ways this could happen.  Bagger Vance did a great job guarding the parking lot while aggressively foam rolling, followed by a short jaunt with his ruck and joining the group for mary. In all, the workout was an 800 calorie burn per my watch.

Thanks for giving me the opportunity to lead!

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Stonewall – 09.29.18 – “Four-More-Years!”

Twas a beautiful morning to celebrate F3 Nashville’s 4th anniversary, and, if you ask the 33 PAX who posted at Stonewall, they’ll tell you as much.

On September 13, 2014, a Charlotte man named Uncle Q’d the first workout at Sevier Park and thus began something life-changing in Nashville. Over the next few months, many men posted, some for their first workout and others who hadn’t missed since day 1. To honor some of the guys there in the infancy of F3 Nashville, YHC put together a Q-list and some greatest hits to celebrate.

QIC: Hi-Viz, Probe, T-Cell, Torch (Blood Clot proxy), Princess Aurora, Bad Boy

PAX: Funyuns, Zoolander, Crablegs, Bagger Vance, Tortoise, Big Bang, Care Bear, Bartman, Harvey Updyke, Dupree, Third Degree, Electron, Boyband fka Skidmark, Cowboy, Right Said, Bicentennial Man, Foggy Pirate, Big Stick, Foxtrot Talks A Lot, Black Lung (LIFO), Grisham, Pop-A-Lock, Hambone, Umbrella, Shootah, Waterboy, Vector

THE THANG:

Hi-Viz

After a perfectly executed disclaimer by YHC, Viz took the PAX off on a medium mosey over to the Community Center parking lot for a little COP:

  • SSH
  • SnL Squats
  • LBAC F/R
  • Merkins

Probe

Broke out a classic with the Merkin pyramid. PAX perform 1 Merkin on “down” count followed by 1 Air Press. 2 Merkins, 2 Air Presses…10 Merkins, 10 Air Presses, and all the way back down to 1. Let’s just say everybody’s merkin form deteriorated by the time we started going back down. A lot.

Mosey over to the soccer field for some sprint work. 50 Dan Jansens. Sprint goal to goal. 25 Squats. Sprint goal to goal. 50 Ski Jumps. Sprint goal to goal.

T-Cell

Mosey up to the tennis courts for Hell in a T-Cell. Line up across the sidelines for suicides. All PAX begin at the same time and keep repeating the pattern until time is called.

  • Round 1: Standard running
  • Round 2: Standard running
  • Round 3: Broad Jump out, backpedal in
  • Round 4: AYG Sprint to the last line and back

Torch

PAX braced themselves for the Blood Clot special they knew was coming. BURPEE APOCALYPSE. Burpees beginning at 10 and working all the way down to 1. This was followed by continuous SSH and dropping down for three Burpees each time down was called. 5ish rounds. Ended this session the only way we could: Double Shot of Jack x 12.

Princess Aurora

Mosey over to the base of Sunnyside Hill for a modified F3 staple: Sevens. Run up to the path, Clerkins at the top, back to the start, Jump Squats. Simple, yet effective.

Bad Boy

Mosey to the parking lot to break in the brand new F3 Deck of Cards. My memory is getting a little hazy at this point, but I believe we drew the following:

  • 25 Burpees
  • 50 Squats
  • 25 Plank Jacks

Hi-Viz (pt 2)

Closed it out with 5MOM.

  • Flutter Kicks
  • Hello Dollies
  • LBCs
  • Plank progression
  • J-Lo’s

COT/BOM

MOLESKINE:

It’s truly an honor to be a part of this great brotherhood we call F3 and to have the opportunity to lead you. There were faces I’d never seen, faces I hadn’t seen in a while, and face I’ve been seeing consistently these last 4 years. I’m glad to know that each one of them belongs to a man who is committed to bettering himself for the sake of his community. The G-School that followed was a great opportunity to discuss how to more fully engage each one of you and reach those we’ve yet to reach, and I’m very confident that we’ll be seeing a lot more new faces this time next year. But hopefully not Blood Clot’s.

BULLHORN:

  • T-Cell has instituted a monthly program called The Twelfth Man. Starting this month and rotating monthly, a PAX will own sharing leadership lessons and planning an opportunity to hear from local leaders. See T-Cell for more details.
  • A couple of launches are forthcoming. The official launch of The Trident down at Seven Springs and The Pound coming later this month, Thursdays in Nolensville.
  • Please continue to pray for the family and community of Darth Visor and those down in F3 Alpha and Cherokee where he posted.
  • We are asking Q’s to always make sure there is a phone in the group in case of emergency, especially when you are away from the starting point. Additionally, Bagger has reached out to a few of our PAX in medicine to coordinate a sort of condensed version of the Basic Life Support class. The idea is that this will not be an official class for which you receive certification, but it will provide enough knowledge to be dangerous in the event of an emergency.
  • As always, and especially for Darth Visor, Go Tigers.

PA out.