Month: October 2017

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More Murph at The Racetrack

PAX: Offshore, Life Champ, Red Skull Bone, Numbtucks (sp?), Toga, Shug, Black Widow

Lucky 7 posted to take on The Murph at the Racetrack.  Here’s how it went down.

Mosey down Maryland Way for a half mile to kick things off.  Head back to the pull-up bars at the park. = ~1 mile

Complete 10 rounds of 10 pull-ups, 20 merkins, 30 squats.

Run back down Maryland Way for a half mile and then head back to the flag.  Some folks had time for a little Mary when they got back.

COT: YHC took us out

NMM:  Ludwig’s version of The Murph last week at Cruel Hall got me thinking about doing something a bit more like the original.  The Murph may be the most well known WOD, and you can read more about the amazing act of courage of Lt. Murphy here.  Nobody had body armor or a weight vest nor did we come close to Donald Trump Jr’s sub 32 minute PR (only 4 minutes off of the world record no less).  It was still fun to get out there and knock this out before sunrise.  The PAX cruised through all ten rounds, but the mumble chatter was distinctly light.

Stay Classy,

Toga

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Murph at Cruel Hall

18 PAX gathered to finish the week strong.

Started with a mosey around the bus loop and circled up for WOR.

SSH x20

Butt-Kickers x10

High Knees x10

BAC x10

RBAC x10

Head to the playground for the thang.

I recycled (ripped off) the Memorial Day convergence Q from PA and Floppy, which was a Murph.

The standard Murph workout is named in honor of LT. Michael P. Murphy, who was KIA in Afghanistan in 2005. The Murph was one of his favorite workouts, which he completed wearing a 20lb vest.

Standard Murph is:

1 mile run

100 pull-ups

200 merkins

300 squats

1 mile run

But for our version, we divided up into teams of 4, where one person runs a lap around  the school from the playground down to the bus loop and back, and the other 3 are doing AMRAP of the 3 exercises until the runner returns. A new runner begins the next lap and remaining PAX cycle through the exercises. Since this was a team version of the Murph, each team is trying to complete a combined number of reps of

400 pull-ups

800 merkins

1200 squats

I don’t know that any team actually finished, and we certainly didn’t have time to run a full 2 miles, but Big Bang indicated 1.4 miles or so logged on his watch.

Head back to parking lot for Mary.

Flutter Kicks x40

Tempo Merks x10 – because I can

30 sec low plank

Good day. Simple workout but effective. Big Stick mentioned several times how “creative” it was. (sarcasm font)

Ludwig

 

 

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Floppy D, Me and Sir-E…and Dupree

PAX
Bagger Vance, Funyuns, Big Bang, Ludwig von Osh Kosh, PSL, Calfkiller, CAPSLOCK, Cinderella, Hambone, Dr. Smartt, Grease Trap, Prevac, Dupree, Too Tall, Edible Arrangement, Foxtrot Talks-A-Lot, Walter White, Brother-At-Law, Spring Break on Ricki Lake, Nightstand, Black Lung, Floppy Disk (Co-Q), CCR (YHC)

It was a clear black morn, a clear white moon (see photo from after). Floppy D and I decided to take the last minute co-Q. Always love trying to fit two beatdowns into 45 min. 23 PAX turned out for the show…CAPSLOCK rolled in hot and hurdled the chain to meet us midway through our mosey up the hill to get the blood flowing. Hambone graced us with his presence along with his ranger panties…so there’s that.

WARM-O-RAMA
SSH x20 IC
Windmills x20 IC
Good Mornings x10 IC
Willie Mays Hayes x10 IC
Baby Arm Circles Forward x15 IC
Slow and Low Merkins x10 IC
Baby Arm Circles Backward x15 IC
Slow and Low Merkins x10 IC
Air Presses x15 IC
Slow and Low Merkins x10 IC
Smoked already. Mosey down to the church playground for…

THE THANG (PART 1)
Hillevens with Atomic Merkins on Bottom and Jump Squats on top. Plank and wait for the 6.
All PAX complete the following OYO:
Pullups x20
Rows x30
Dips x50
Already time to hand the reigns over to CCR…and we were off on a mosey to the bottom of the loop.

THE THANG (PART DEUX)
ATOMIC B.O.M.B.S
Start with 15 Atomic Merkins at the bottom, all you got to the top followed by 10 Burpees. WWI and wait for the 6. All in…lets mosey to the parking lot. Since I am sick of using overhead claps for an “O” exercise, I made up something called the Ocho Cinco. 8 Mountain merkins on one side, sprint to middle island, 5 burpees, sprint back to start, 5 Mountain Merkins, sprint to middle island, 8 burpees, sprint back to start. Flutter kix for the six. Circle up for some Mandela Merkins x20, SSH then Mandela Merkins x10. Butterfly situps x10 before we lined back up for a round of Sevens with Jumps Squats and Merkins. This time we only went to the horse trailer. Flutter kix for the six. Flutter kix as a group x20 IC. Everybody up for a nice easy yog back to the point of origin. -30 seconds to spare so we threw in 5 burpees OYO for good measure.

COT/BOM

BULLHORN
Grow Ruckers…we are starting a ruck training session on Wednesdays at 5:30am at Crieve Hall Elementary. It will start and end around the same time as Smoke Boots, but it won’t replace it.

MOLESKINE
I always love a good Co-Q with Floppy D. Glad he was up for the last minute effort. Also love that there was 23 PAX out there this AM. Sir-E is alive and well. Glad to have Big Bang and Hambone make the trek to the Shire this morning. Brother-at-Law also made trek from Easy Nasty. Having SBORL and Night Stand back was the icing on the cake…and Black Lung. Please think hard about ways that we can serve our community as a group. We have a ton of resources and brain cells amongst the PAX and I would love for us to bring those to bear this holiday season. Bring us your ideas. T-Claps to Bagger for making it to his 250th post of the year. You are an animal. Also great to see Calfkiller‘s bare ass in the picture. very nice bare ass.

Until next time,
CCR (YHC) on behalf of my better half Floppy D.

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The Q is Optional or Missed Chance for Waffle House

PAX: Preacher Man, Offshore, Toga

Q: Toga

A hearty three posted for some fun in the sun at The Skunk.  Here’s how it went down:

Do three laps around the parking lot with interspersed high knees, butt kickers, karaoke, and backwards runs.

Warmup COP with the usual: SSH, Imperial Walkers, merkins, scorpion stretch…

Mosey around track and run to pavilion: Bulgarian split squats, irkins, Bulgarian other leg, derkins, squats

Lap around track to 2nd field bleachers, leg raises, Chuck Norris merkins, pistol squats rt and left, Bruce Lee merkins

Mosey around track to first field for WWII sit-ups, dips

Mosey to tennis courts for arc loader.  Realize tennis court is too slick and move the loader to the road beside the school.  Repeato x5

Mosey to parking lot for polar bears and crab walks.

Mosey back to flag for variable speed Freddy Mercury, Dead Cockroach, 3 minute high plank

COT: Preacher Man took us out (pays to go with a professional)

NMM:  Where to begin with this one?  First, thanks to Preacher Man and Offshore for posting in what looked like some serious gloom.  The rain actually abated (@Bagger, that means to lessen or decline) as soon as Preacher Man rolled up.  Coincidence?

Now to the cavalcade of Qs that were to be on this morning.  First up was Funyuns (Ranked #17 of Gas Station Snacks).  To be honest, YHC had one finger on the alarm trigger to fartsack this morning, but YHC remembered that Funyuns was Q and wouldn’t have many people on a rainy morning.  Fortunately Offshore remembered to read Slack and knew we were Q’less (Get it?  I kill me sometimes.).

We also learned that Funyuns contacted Big Stick to be the designated Q, but his whereabouts remain unknown.  It’s rumored that he’s taken up residence in Fox Trot’s pool house and must have assumed the workout was canceled when he heard rain gently beating on his tin roof.  It’s a bit of a theme, so you better wear your Q shoes when you post at The Skunk.., you never know when it might be your turn.

Stay Classy,

Toga

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Seasons Change

PAX: Porcelain, RightSaid, Megatron, FireFox, Bad Boy, En Fuego, T-Cell, Hambone

QIC: Hi-Viz

YHC was pleasantly surprised to see nine of West Nashville’s Finest® embrace the darkest, brisk-est morning at McCabe in a minute. A good time was (hopefully) had by all.

The Thang:

Mosey and bear crawl around the park roundabout.
Mosey and crab walk around the Murphy Road roundabout.
Mosey to McCabe Pub parking lot.

DISCLAIMER

  • COP (All IC)
  • SSH X20
  • IW X20
  • Hillbillies X20
  • Good Mornings X10
  • WMH X10
  • Shoulder Taps X20

Mosey to 1:00 wall sit by Edley’s, which was already smelling pretty sweet in the gloom.

Mosey to the driving range. (YHC (Internal Dialogue): WOW. IT’S DARK UP HERE. CAN WE DO THIS? HELL, YES.)

Alternate lunge with bear crawl, but rotate the bear crawl 90° every time. Plank-N-Wait.

Mosey to lower lot. Quick circuit, with a runner as the timer — to the park entrance stop sign — at the end of the line. Wait, what’s this? Cinder block coupons on a couple of these. What, what’s this again? Coupons on coupons on two more, thanks to Hambone.

  • Mountain Climbers
  • Jump Squat
  • Merkins
  • Split Lunges
  • Overhead Press
  • Slow-N-Low Squat
  • Row
  • Flutter Kicks

MARY:

  • Bear Crawl Plank
  • Dixie Stampede (A Bomber Classic)
  • LBC
  • Freddie Mercuries

DONE.

COT/BOM

NM: Tclaps to everyone for sticking with Bomber as it gets a bit more uncomfortable in the gloom. Let’s keep the momentum going.  #KBA

Thanks to Hambone for offering up the rucks — and the encouragement — to add some additional, um, benefit (?) to the circuit. HIM, for sure.

SYITG.

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The Mega Hill

10/19/17

17 PAX: Frugal Macdoogal (QIC), Big Stick, Venus, Too Tall, Grease Trap, Dr. Smartt, Black Widow, Olan Mills, Calf Killer, Brother at Law, Foxtrot Talks A Lot, Cinderella, Tiny House, CCR, Tampa Libra, Bagger Vance*, CornFed (F3 New Bern)

Quick Disclaimer then long mosey around the lower school down to the front entrance of FRA.

THANG:

QIC gave directions on running a Mega Hill – from the bottom of campus at the lowest point by the front gate all the way up to the top of the bleachers at the highest point with straight incline all the way up. To make it more fun, we stopped at 8 cones along the way for an exercise.  It looked a little something like this:

Start at Cone #1:

Burpees x 10

Sprint to Cone #2 (about 80 yards):

Tuck Jumps x 20

Backward Run to Cone #3 (about 80 yards ending with sprint up 10 steps):

Merkins x 30

Sprint to Cone #4 (about 40-50 yards ending with sprint up 12 steps):

Mountain Climbers x 40

Bear Crawl to Cone #5 (about 15 yards ending with sprint up 32 steps):

Toe Touches x 40

Broad Jump to Cone #6 (about 15 yards):

Merkins x 30

Crawl Bear to Cone #7 (about 15 yards):

Single Leg Donkey Kicks x 20 each leg

Stadium Steps to Cone #8 at the top of the bleachers (about 25-30 steps):

Squat x 10, Lunges x 10 each leg, Step Up x 10 each leg

Plank and Wait

Mosey down to the amphitheater for each person to grab set of dumbbells (10-20lbs. depending on strength) for minute long dumbbell exercises (AYG for 1 minute) followed by a round of amphitheater jumps after each round (henceforth should be called Big Stick Jumps aka BSJs).

Round #1: Curls

Round #2: Shoulder Press

Round #3: Triceps Kick Backs (switch arms after 30 seconds)

Round #4: Weighted WWI

Round #5: Wrist Curls (reverse curls for last 30 seconds)

Round #6: Goblet Squat

Round #7: Shoulder Raises (dumbbell scaptions for last 15 seconds)

End with each round repeated back to back for 10 seconds at a time before returning weights.

Mosey back down to the lowest point of campus to repeat the Mega Hill.  For time sake, we cut each exercise back by 10 at each cone and sprinted (for most of us, sprinting is a very generous word) between cones back to the top of the bleachers.

Mosey back to the parking lot for a quick MARY:

Flutter Kicks x 30 seconds

American Hammers x 30 seconds

WWI x 10 OYO

COT

Great work today fellas!  I didn’t mention this at the end, but I’ve traveled a little this week and had the chance to work out with F3 Columbus OH and F3 Memphis in the last three days, but it was good to get back to The Hill!  It’s awesome to see what God is doing all over through F3 and I’m honored to be a part of it.

*Bagger Vance sneakily showed up on The Hill for the last 5 minutes – I think he was running (Dmish would probably say rucking) around campus the whole time planning what next week looks like. He’s on Q, so everyone come out for what is certain to be a fun beat down!

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A Bigger, Better Stick

PAX: Olan Mills, Funyuns, Bagger Vance, Razor, Umbrella, Toga, FNG Suge, Offshore, Edible Arrangements, Big Bang, Cobalt

Q: Toga

11 posted for a correction to a workout previously stolen by Big Stick (notably absent again).  Here’s how it went down:

Mosey to parking lot by parking deck for COP: usual warmup stuff

Mosey to bottom level of parking deck to carry partner up first ramp, run flat, partner two executes wheelbarrow, run the flat, flapjack and continue alternating till we arrived at the top deck.  Some marry to gather the 6 and hustle down the steps.

Run to Franklin Rd by Uncle Julio’s for 10 burpees, mosey to corner of Franklin and Maryland Way for 10 burpees, back to the corner of the lot and Franklin Rd for 10 burpees, and finish at the far corner of the lot for 10 more burpees.

Mosey back to the bottom of the parking deck and repeato the partner exercise back to the top.  Run down and mosey to the pull-up bars at the park.

Complete pull-up and WWII sit-up ladder: 1:3, 2:6, 3:9… 7:21

NMM:  Let’s be very clear about this workout.  It came from Swamp Fox in Charlotte.., at least that’s where it hit me in the face, and I was telling several PAX members about it one day at the RaceTrack.  Big Stick must have thought it was a good idea as he attempted to copy it a few weeks ago.  After reading the backblast, YHC felt it was necessary to do it again.., correctly.  We’ll do it again sometime when Big Stick returns.

The PAX rolled through the workout inspire of lots of Bagger confusion on what’s a flat vs. an incline.  Olan Mills has clearly been wheelbarrowed before as he hustled right up two inclines.  Big Bang eschewed the piggy back method and was running up an incline with Umbrella across his shoulders.  Funyuns appropriately showed good form since he was unable to help the grandparents stack chairs after a 2nd grade concert last evening #recoveryday #t-rexarms.

COT:  Prayers for your brothers dealing with marital concerns.  Be there for those in your life and pray for guidance on ways we can develop strength at home.

Stay Classy,

Toga

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1 Large All the Things from Papa Juan’s

QIC: Papa Juan (HIM)
PAX: Aristotle, Schnitzel, Scraps, Ace, Yosef, Mr. Roboto, Air Wolf, NPR, Iditarod, Gambino (FNG)

11 Unsuspecting PAX were treated in the cool sub 50 degree gloom to Papa Juan’s Large hand tossed with all the things. Papa Juan had cooked up a 15 station beat down that included the following stations:
Squats
Deeps (Dips for the uninitiated)
Lunges
Pushups (Merkins)
Shouder Presses W/ DBs
Run (to the hotlly debated statue)
Star plank
Crunches (LBCs)
Curls (For the Girls)
Burpees
Leg Raises
Deadlifts
Superman
Rest Station
Papa Juan instructed the Pax to work with all you got for 45 seconds and then 15 seconds rest/transition to next station after recording reps where applicable with chalk he’d provided at each station. Second round try to meet or bet your previous round. After two rounds pax was sufficiently smoked and many gagged after an apparent early am cleaning of a grease trap or releasing of a septic tank or something nearby.
4-5 mins of around the world choose your own ab exercise from each pax until time was met.
Tclaps to Papa Juan for using the google DOC to sign up and grabbing the Q unsolicited. Grateful for your leadership and initiative. And to FNG Gambino getting involved early introducing the PAX some exercise that definitely helped my SI Joint.
COT: Prayers for our PAX Air Wolf requested prayers for interview this week.
See you in the gloom,
The Boro Scribe

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Royal H Burpee Returns

16 October 2017

PAX: Foggy Pirate, Detention, LifeChamp, Preacher Man, Bagger Vance

QIC: BV

It was a brisk 49* this am as the 5 RedPillers took to the Skunk.  We kept looking for FTTAL and BigStick but at 05:30:01 they were nowhere to be found.

Took off around the Jogging loop, could be Yogging, not sure we made a note of all four corners that would be used throughout our time together this morning.

Oh wait, damn, forgot about the Slaughter Starter:

10 Burpees, 9 Squats, 8 Burpees, 7 Squats, 6 Burpees, 5 Squats, 4 Burpees, 3 Burpees, 2 Burpees, 1 Burpee

Then to the Yogging track…

Rectangle up at the Backstop for Disclaimer and WOR:

All IC x 13 –

SSH, IW, HB, GMA

Explanation of the four corners

R1:

Royal H Burpee Burpees x 5 corner 1

Merkins x 10 corner 2

Squats x 20 corner 3

Reverse Thrusters x 40 corner 4

Rinse N Repeat w slight variation

R2:

Royal H Burpee Burpees x 40 Corner 1

Merkins x 20 corner 2

Squats x 10 corner 3

Reverse Thrusters x 5 corner 4

R3:

Royal H Burpee Burpees x 5 Corner 1

Merkins x 10 Corner 2

Squats x 20 corner 3

Reverse Thrusters x 40 corner 4

R4:

Reverse Thrusters x 40 start ex

Squat Jumps x 20 Corner 1

Merkins x 10 Corner 2

Royal H Burpee Burpees x 5 Corner 3

Mosey to Parking Lot for Flutter Kicks for the 6

Finisher:

Curb Crawl 7s w Merkins

Flutter Kicks, LBCs, Mariah Carey for the 6

5 Regulation Burpees til time

Time

NM: nice to have Detention out from Knoxville this am.  Thank you for joining us.  Pleasure to lead yall this am.  As you can see, it doesn’t take much to have a good Q.  I say that to encourage yall to get out here and Q one day soon if you haven’t done so. Plenty of opportunities to sign up and Q this week and next. Check in with Binary for the excel link.

Bullhorn: discount code for Tough Mudder for 15 Sept 2018 is online…$89

Still room for anyone who wants to join us for GrowRuck05.  Give me a shout if you would like to learn more about the opportunity.

31 Marathons in 31 days with Rob Jones on 7 Nov, check out his website for more details: robjonesjourney.com

YHC,

BV

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Detention – 21/15/9

When: 10/16/2017

QIC: Grisham

The PAX: 18 redpillers.

Temp was perfect hovering around the mid-40’s.

Warm Up:

  • Shoulder circuit to warm up
  • Grinder PT (SSH, Deep Squats, SL Deadlifts, Lunges, ‘Mericans, Supermans, sit- ups, Car. Dry Dockers)
  • 2X10 – 1 arm shoulder press w/KB, 1 arm row

THANG:

  • Part I – Strength Work:
  • 10 Handstand push-ups
  • Partner up
    • 5 X 10 – Underhand grip – row w/ coupon, feet up (1st set warm up w/ ft down)
    • 5 x 10 ‘Mericans w/ coupon on back (1st set no weight)

Part II – Metcon:

Odd numbers start at swing set – 21/15/9 – KB Swings / Pull-ups, flutter will wait, then 50 sits ups

Evens start in pavilion – 21/15/9 burpbees / box jumps

Switch

MOLESKINE:

Great to see everyone this morning.  Have a great week.