Month: September 2017

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It’s Not About You

Why do we post Back Blasts?
As my dad would have said to me when I was a kid, “Because I told you to!” Obviously, that didn’t work for me then and it doesn’t work for us now as GAM, grown ass men.
I have been thinking a lot lately about the importance of the Back Blast coming off the Memphis launch, a host of new and reworked AOs and a great Nantaan call recently.
As I understand them, the Back Blast is the following:
  • A recap of the workout
  • A place to recognize those who posted
  • A way to track numbers and growth
  • A way to commemorate a break through
  • A way to commemorate someone splashing merlot for posterity
  • A way to make announcements
  • A way to document new and different exicon from the PAX
  • You’re a leader and part of Qing a workout is writing the BB
I’m sure there’s more on that from DREDD & OBT in Freed to Lead but I can’t get my hands on it right now.
All the above is great and I wholeheartedly agree with #1-8 and with the Nantaan of the Nation and the Great Weasel Shaker at WWHQ in their excellently penned Freed to Lead (which I still can’t find). But to me, the real reason we post the BB I realized today when I got a text from country code +44. At first glance I thought it was spam. Upon further inspection, it was from the one and only Scribe of F3Nashville Faulkner. So, without blabbing on, here’s what he wrote (I edited the very end)
“Been doing three F3 workouts a week by following the backblasts. Off days I run 4 miles. Miss the camaraderie and spiritual support. Tell everyone I said hey. Praying for those mentioned in backblasts, particularly the Kemps. Glad to see how F3 is growing … In this pic, I just finished Edible Arrangement’s latest Qed workout. The park I work out in mainly behind me. Hope you’re well.”


The title of this post is from the people at GoRuck.  I was constantly reminded of this over the past weekend in the 9-11 Memorial Ruck.  Ultimately, the BB isn’t about us being too busy, too lazy or too indifferent because it’s not about us and how we feel about posting the BB…it’s what someone else gets out of it.
So if not for #1-8 and for F2L, do it for the Faulkner’s, the Rooms2Go and others that find themselves DR for an extended period of time and that miss y’all, that miss F3Nashville and miss the 15 Burpess every minute for 10 minutes from that jerk Funyuns!
YHC,
BV
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Irma, BLIMPS, and Sir E

QIC:  Dupree

PAX:  Bartman (visitor from Knoxville), Cathy, Venus, PreVac, Too Tall, Black Widow, Black Lung, Funyuns, Yard Sale, Caps A Lot, Big Stick

12 PAX battled the remnants of Hurricane Irma at Sir E this morning.  Theme for the day was perseverance through the storm.  Irma’s remnant rained down on this cool morning as we moseyed from CMC to Sir E.

Warm UP:

Side Straddle Hop  xs 15

Willie Mays xs 15

Baby Arm Circles xs 10

Reverse baby arm circles xs 10

Cherry Pickers xs 10

The Thang:

Today’s beatdown was a test of endurance.  The PAX never stopped moving.  Figure eights around Sir E with two burpees at every speed bump.  At the bottom of the hill, in the middle, and at the top of the figure 8, we stopped for BLIMPS.  Ten reps each exercise

Burpees

Lunges

Imperial Marches

Mercans

Plank Jacks

Squats

25 WWI’s for fun.  Plank and wait for the 6.  Mosey back to the parking lot.

MARY

Flutter Kicks

Low Plank

End with stretching – Willie Mays Hays and hamstring stretch.

ANNOUNCEMENTS

A few PAX interested in buying F3 gear.  Funyuns noted the importance of sizing up.  We prayed for Harvey and Irma victims, the Kemps, and for God to continue to bless us and our families as we seek to serve Him.

 

It was an honor Qing this morning.  As I thought about the workout, I couldn’t help but think of all the people in the aftermath of the storms that have hit our coasts lately.  They are having to persevere and endure the trauma of putting their lives back together.  As we kept moving today, I was reminded that we are training our bodies, minds, and souls to persevere no matter what comes our way.  (A little 3rd F for you on this rainy day).

 

Dupree

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The Carnival

QIC:  Edible Arrangement

PAX:  Binary, Three Putt, Foxtrot, Deep Dish, Dr. Smartt

Turn out was initially robust for men and women alike. However, most were there to run a separately coordinated 12 miles around 12S.

As such, we mosey’d to Belmont Blvd for an inspirational whiff of Martin’s and disturb the dew on CTK school’s field before their unknowingly planned Sat outdoor carnival.

Warm up:

  • SSH
  • Willie Mays
  • BAC forward
  • BAC reverse
  • Air presses
  • Good mornings
  • Windmills
  • Butt kickers

The Thang:

Field ladder lunges/sprints with Merkins x 10

Partner up:

  • 50 pull ups
  • 75 coupon thrusters
  • 100 decline/incline merkins

Ab mashup:

  • Flutter kicks > Hello Dolly’s > Box cutters > Freddie Mercuries
  • Wide merkins, reg merkins, diamond merkins btw sets
  • Rinse repeat x3

Indian run back to 12S Ao

Flag pole ladder:

  • Reverse and forward sprints up hill with wide, reg, diamond merkins

Mosey back for final Ab mashup + ABCs & merkins in between sets as above.

Announcements / Prayers :

Continued prayers for the Kemp’s and HVAC’s little one on the way. Additional prayers for those in FL and those affected in TX.

Remember Monday’s 9/11 convergence at Percy Warner Steps. 5:15AM start time I’m told.

Again, pleasure as always being part of such a great group of guys.

YHC,

EA

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Ultimate Thursday

PAX: Frugal Macdoogal (Q), Big Stick, D’Mish, Cinderella, CCR, Dr. Smart, Wee Wee, Toga, Nightstand, Venus, Cathy, Jigsaw, Vegemite

We took a little break from the dumbbell workouts that the PAX have been accustomed to at The Hill to get the blood pumping and have a little fun through a game of ultimate frisbee, F3 style.

WAR:

SSH x 15

Good Mornings x 10

Willie Mays Hays x 10

FBAC x 15

RBAC x 15

Overhead Claps x 15

Overhead Press x 15

THANG:

We counted off and broke in to two teams (tapping in to our middle school selves by playing shirts vs. skins) to play ultimate frisbee on the entire football field, with slight variations.  Every time a team scored, the scoring team would do 20 merkins.  The team that got scored on would do 20 squats.  Upon completion, we’d go right back in to ultimate.  Music was also playing over the stadium speakers, so at the conclusion of every song, we’d pause play and do 5 burpees, then continue where we left off.   We did burpees much more often than merkins/squats due to our ineptitude at scoring.

The final score was 4-3* shirts…the asterisk is due to the fact that the shirts had an extra player.  Although skins had  Big Stick, who really counts as two players since he’s got a non-stop motor…

After the game, we made a quick detour to run a round of stadium steps on the mosey back to the parking lot then WWI until time called.

Circle of Trust to end with prayers for Chum’s dad, the Kemps, those in Houston, as well as those affected by or going to be from Hurricane Irma.

It was a fun time – enjoyed it and look forward to Big Stick leading the charge next week.

Until Next Time,

Frugal

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Bringing SEXY back

18 in the Pax – Cinderella (Q), Calfkiller, Vegemite, Boudan, Dupree, Homeboy, Funyuns, D’Mish, CCR, Edible Arrangements, Too Tall, Dr. Smarrt, Floppy Disk, Hambone, Venus, Binary, Due Process, CAPSLOCK.

Warm Up – 5 Burpees then mosey up the hill to do 10 slow and low squats then mosey to do some alternating shoulder taps, only to mosey over to have a near death experience with a skunk. After that, we moseyed over to do some calf raises, then to finally make our way over to the Thang.

Thang – SEXY

5 burpees

S – Squirkins – 20 Merkins, 20 Squats for each partner

Ran the loop

E – E2K – 50 reps each leg/side

Ran the loop

X – Factor – 25 reps each side

Ran the loop

Y – Yul Brynner – 12 reps of diamond, military, reg, wide, and Carolina dry docks

Ran the loop.

S – Squirkins – rinse and repeat

25 slow and low Squats

5 burpees then moseyed to do calf raises 100 total, 25 dips, 15 single leg dips left, 15 single leg dips right.

Moseyed back to the parking lot – stretched, 5 burpees, alphabet on our six, then gorilla humpers.

Let’s keep praying for Houston and surrounding areas. Dupree and Calfkiller are headed down to do some clean up work. Remember to pray for the Kemps any and every time you think of them.

 

 

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Stonewall 09/02/17

Q: Crawfish

PAX: Badboy, Three Putt, Deep Dish, Porcelain, Toga, Third Person

Lots of stragglers this soggy morning, but 7 PAX came out to show Harvey what they thought of him.

Mosey to gravel lot for warmorama: GM, SSH, toy soldiers, WMH, BAC F/R

Plank compass: Perform 5 diamond merkins. With legs stationary use only arms to rotate 90 degrees to the right. 10 wide merkins, rotate 90 degrees to left. 20 regular merkins, rotate 90 degrees left. 10 wide merkins, rotate 90 degrees right. 5 diamond merkins.

Long mosey to the dog park. Split into 2 teams. 6 exercises, 50 reps each. Each PAX must complete all reps before team can move on to next exercise. First team to complete all exercises and a lap around the dog park wins. Exercises: Squats, Flutter kicks, merkins, alt leg jumping lunges, WWII sit ups, Makhtar NDiayes. 1 minute plank recovery.

Mosey to covered pavillion for burpee/merkin varietal 10->1 reps.

Mosey to bball courts. Bear crawl length of court and back. Lunge length of court and back. Duck walk, Crawl bear & broad jump each to half court and back.

Mary: Flutter kicks 30IC, American hammers 30IC, LBCs 20IC, Plank x 2min.

COT: Continued prayers for Job and the Kemp family.

SYITG,

Crawfish

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Welcome to DBags. What are you having?

6 hard workers showed up for a Labor Day celebration unlike any other.  Here’s how it went down:

Grab coupons and mosey to back of school for warmup COP: SSH, Imperial Walkers, Don Quixote, Hillbillies, merkins, scorpion stretch, bridge and reach

Carry coupons to tennis courts for Triple Check fun.  Teams of three rotate through three exercises three times.

Round 1:  P1 people’s chair, P2 kb swings, P3 run, repeato x3

Round 2: P1 balls to the wall, P2 alternating kb press, P3 bear crawl, repeato x3

Round 3: P1 balls to the wall, P2 dumbbell burpees (drop, merkin, stand, press), P3 bear crawl, repeato x3

Round 4: P1 hold legs 6″ off the deck, P2 kb high row, P3 run, repeato x3

Timed, ascending 10 yrd shuttle run: PAX lines up at tennis court net and runs to the baseline.  That is one.  We started with 5 in minute one.  Then 6 in minute 2, 7 in minute 3…  You are out if you don’t complete the run segments within the minute.  16 was the last attempt (see below).

Mosey back to flag for quick mary and COT.  YHC took us out, and please keep Headstud’s family in your prayers as they had a lot of flood damage from last Friday’s heavy rains.

NMM:  YHC got more than a bit panicked when there appeard to only be four contestants for the day.  Four is not a magic number when you’re trying to do triple checks.  Thankfully two more players showed up at the last minute.  It’s also fun to bring some different moves to a workout.  Triple checks, balls to the wall, and the timed shuttle run seemed to be real crowd pleasers.  Headstud asked somewhere around minute 8 where this was all going so he could get “mentally prepared.”  After we got past ten everyone understood the reality of more work and less rest on each rep.  Nearly everyone was out at minute 15, but Big Stick got it completed and had to immediately start 16 while the rest of us were doing abs.  He was not successful, but the record currently stands at 15 for our next attempt.  Solid work Big Stick!

Post COT discussion was all over the place.  What started as a discussion of skinny jeans, man-scaping, and work ended with Fox Trot’s new business venture.  Yes, he’s opening a new coffee and vintage record shop to be called “DBags.”  He’s taking orders for the first shirts= “Get T-Bagged at DBags.”  Investors welcome!

Stay Class,

Toga

QIC: Toga

PAX: Leatherneck, Fox Trot, Big Stick, Toga, Fuego, Headstud

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5 Minutes of Fun #notwhatshesaid

QIC : Olan Mills

PAX: Big Stick, Cinderella, Foggy Pirate, Leatherneck, Venus,  Black Widow, Too Tall, Chum, Funyuns, Life Champ, Greasetrap, Edible Arrangement, Doggystyle (FNG), Umbrella, Headstud

Nice 68° start to our day.

Mosey to LBMC parking lot. Disclaimer.

WOR:

  • SSH x 15
  • Good Mornings x10
  • Willie Mays Hays x10
  • Baby Arm circles x10….Reverse x10

Thang:

Hustle over to the base of the parking garage stairs and count off 1, 2, 1, 2….

1’s start with 5 minutes of Mary

  • Freddie Mercury x1 min
  • Flutter Kicks x 1 min
  • American Hammer x 1 min
  • Mariah x 1 min
  • LBC’s x 1 min
  • Head for the stairs

2’s start with stairs…some may or may not have hit every stair

  • Hustle up the stairs…25 Carolina Dry Docks at the top
  • Hustle to other stairwell…25 Burpees
  • Bottom of stairwell…25 Derkins, 25 Aerkins
  • Hustle back over to starting position and commence 5 minutes of Mary

Rinse & Repeat with 20, 15, 10 reps

It was a pleasure to lead you guys.

I’d be happy to Co-Q with anyone who hasn’t led before but is interested!

Please keep the Kemp’s and Chum’s dad in your prayers.

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Light Crowd Today

9/1/2017

Q: Ludwig

PAX: Big Stick, Third Degree, Yard Sale, Dupree, Vegemite, Ludwig, CCR, Dine ‘n Dash, Bagger Vance, Accounts Receivable

10 PAX posted on a slightly drizzly morning of 68 degrees. YHC anticipated a light turnout, and verily, it came to pass. I recycled my first Q from about a year ago with some slight tweaks.

Mosey to Crievewood Baptist parking lot for WOR.

SSH x20

WMH x10

Good Mornings x10

High Knees x10

Hop Kicks x10

LBAC x10

Seal Claps x10

Thang:

We lined up in the parking lot right at the point where you begin to go uphill.

Lunge to the top of the hill at Hogan and do 20 Deep Squats. Jog back down and plank for the 6.

Rinse ‘n Repeat but with broad jumps to the top.

Rinse ‘n Repeat but Lt. Dans to the top. Stay at the top after 20 deep squats.

Mosey to the rails.

Increasing/Decreasing pyramid

1 row, 1 merkin

2 row, 2 merkin, etc.

All the way up to 10, and then back down to 1. 100 rows and merkins each when all is said and done. LBCs for the 6.

Partner up and head to the pavilion for 5 sets of suicides.

P1 performs suicide, while P2 performs called exercise AMRAP. When P1 finishes suicide, flapjack.

Round 1 – Atomic Merkins

Round 2 – Mountain Climbers

Round 3 – Plank Jax

Round 4 – SSH

Round 5 – Burpees

Still some time left, so let’s get in some more upper body work at the playground.

3 sets each of 10 dips, 10 pullups and 10 swerkins.

Head back to the parking lot.

A bear crawl/crawl bear suicide for good measure. Real crowd pleaser.

Mary:

Flutter Kicks x30

30 seconds of low plank.

Time

Good work today men. Continue to pray for the Kemps and Wallaces, and baby Loretta. Also, all those affected by the flood in Texas and Louisiana.