Month: October 2017

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Beasts of the Morning

QIC: Yosef
Conditions: Perfect conditions, cool and dark, some moonlight
PAX: NPR, Airwolf, Grohl, Dolly, Scraps, Aristotle, Black Lung, Schnitzel

Warm-0-rama: Obligatory lap around the parking lot
20x Side straddle hops
10x Willie Mays Hays w/ forward arm circles
10x Willie Mays Hays w/ backwards arm circles

Pax was eager to let the beast out, so blended COP and WOR. Iditarod’s famed Blutooth speaker was not in attendance, so Yosef improvised by going back to his high school days. Opened the doors & trunk to his vehicle and cranked it to 11.

King Kong – Bare & Datsik

PAX performed Imperial Walkers, Hillbilly’s, or chest beaters until they heard the words “King Kong.” Each King Kong = 3x Monkey Humpers. This makes for a decent amount of Monkey Humpers (read thigh burning).

Took the PAX on a quick trip to the Bermuda Triangle. 10 Merkins at Point A, Bear Crawl to point B. 10 Squats at Point B, Bearcrawl to point C. 10 Burpees at Point C, Bearcrawl back to Point A. Rinse and Repeat x3. Confirmed some PAX got lost in there, but remainder of PAX helped them escape.
There was much midwife noises and mumblechatter about thighs during this one.

Played Catch Me if You Can around the parking lot. Pairs of 2, Person A does 5 Merkins, Person B moseys around the lot. Once Person A completes Merkins, they sprint to catch Person B and tag them. Roles reverse. Rinse and repeat until lap is complete.

Played Catch Us if You Can around the parking lot next. Groups of 3, Person A does 5 full crunches, Person B fireman carries Person C around the parking lot. Person A sprints to catch B & C, and tags up. C drops and begins crunches, Person A carries Person B, cycle repeats until full lap around lot is complete.

Had a couple minutes left so Q led the PAX in Flutter Kicks x20, Hello Dollys x20.

COT and BOM – Prayed for continued discipline in the men in our spiritual lives, not just the physical one.

Tclaps to Dolly for returning for his 2nd workout in the same week.

Bullhorn: Any PAX interested in some basketball this Sunday with your F3 brothers? Holler @ Yosef or Pharaoh.

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Titan 10/04/17

Q: Crawfish

PAX: Bicentennial Man, Blue Mule, Stein, Jackpot, Tesla, Big Brother, Reveille, Right Said

Lots of new faces today. Introductions were made and we were off.

Mosey down around new amphitheater and back to the south lawn.

Warmorama: GMA x 10IC, SSH x 20IC, Toy soldiers x 10IC, BAC F/R x 10IC, Seal claps x 10IC, WMH x 10 IC

Mosey to swing sets for some circuits: Pull-ups x 5, Hanging knees to elbows x 10, Swerkins x 15, Jump squats x 20, LBCs x 25. R&R but sub burpees for knees to elbows. Slow recovery mosey around playground then R&R again.

Mosey to the parthenon. Lunge walk to the opposite end.

Seeing the red, white & blue lights decorating the parthenon, what else could we do but Merkins. 10 merkins, run across the lawn, 9 merkins, run, 8 merkins, etc, etc.

Short recovery then AYG to the top of the Parthenon Ave hill & 10 burpees.

Mary: Flutter kicks x 20IC, American hammers x 20IC, 2min plank progression.

COT: Nice work today men. Great to have all the new guys out. Keep working hard and you will get better. It is an honor to lead you. Sign up for GrowRuck. Continue to pray for The Kemps, Texas, Florida and Vegas.

SYITG,

Crawfish

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LOOOOOOONNNNNGGG Mosey

October 3, 2017

QIC: Iditarod

PAX: Yosef, Aristotle, Woodshed, Papa Juan, Grohl, CDL, NPR, G-String, Scraps, Dolly (FNG), Air Wolf (LIFO)

In the mood for something different YHC decided for a change of scenery.

Obligatory lap around the courthouse scanning for stragglers.  Only Garage BARRE practitioners in sight.  Extra long mosey down main st with a couple of stops for various warm up exercises along the way.   Mainly squats.

Stop at field adjacent to CMS for …..

WOR

SSH x 10 IC

WMH x 10 IC

BAC x 10 IC

RBAC x 10 IC

Imperial Walkers x 10 IC

Hill Billies x 10 IC

Squats x 10 IC Slow and low

Mosey to playground near the Presbyterian Church-AKA the nearest unguarded swingset to the Boro AO

The Thang:

Swingset thrusters x 10 OYO

Dips x 10 OYO

Merkins x 10 OYO

Rinse and Repeat 3 rounds

Swingset thrusters x 10 OYO

Lt. Dans x 10 OYO

Dips x 10 OYO

Rinse and Repeat 3 rounds

Long Mosey back with multiple stops for Squats of varying number in cadence and not IC.  Pax mostly thankful no Monkey Humpers were involved.

MARY: Around the world pick your own ab exercise.  Only made it halfway around before time.  Several pax neglected instuctions to keep count below 20 for selected ab exercise.

COT: Payer for PAX and for Leadership in our homes and communities.

Moleskin:  Welcome FNG Dolly  whom YHC mistakenly called out upon arrival “Are you wearing Khaki shorts.”  They were indeed khaki in color.

 

 

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That sounds brutal, I like it.

    PAX: see picture + BV + Blackwater…BB might never get posted if I tried to name everyone

QIC: Books-a-Million & Olan Mills

24 unsuspecting HIM did not know what they were getting themselves into this morning, but knew it was going to make them better……but at burpees?!?

WOR:
Short mosey around the parking lot
circle up
SSH x10
Willie Mays Hays x10
Good Mornings x10
Mountain Climbers x10
Air Chair – hold deep squat, air claps in cadence x15 (thanks to BV)

THANG:
Mosey to coupon shed
Slaughter Starter 10 mins
20 burpees / min OYO rest for balance of minute x10
— can’t do 20, do 15…can’t do 15, do 10

partner-up
head to top of the hill…Partner 1 grab coupon on the way

Partner 11’s
partner 1 -w/ coupon runs down the hill, 1 jump squat  (work up)
partner 2 -11 hanging toe touches (work down), flutter kick waiting for partner

Mosey back to parking lot for some sprints and WWI’s

MARY:
Flutter Kicks x30
J-Lo’s x15
Plank and hold
10 Merkins OYO

Announcements:
GrowRuck event in November
Continued prayes for Greasetrap and family

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Reminiscing of the early F3 Nashville days when things were hard

Conditions:  Pleasant, calm, 60 degrees,  a sleeveless KeyLargo type of morning.

MC early: Funyuns reminiscing oh how YHC wears weird cloths / shoes to STH, CalfKiller giving some nice long hugs to Yardsale, FD’s coffee is primed on the back of his truck, but YHC has a feeling that we’ll run into him at the bottom of the ninth.

8 PAX Double in the last 3 minutes, thankfully to make 16ish

PAX: Cowboy, Kathy, Prevac, Yard sale, Unbrella, Karamazov, PSL, Razor, BlackLung, Nightstand, Bagger Vance, Floppy Disk, Calfkiller, Cinderella, Funyuns, CapsLock, Binary and YHC

COP: Short slow lap around church     

37 SSH  IC

37 Burpies  IC ( IC so PSL didn’t have to wait 5 min for YHC )

Bluetooth time: “Mountain Dew”   

Oldie but goodie. PAX perform MTN CLMrs entire song and give Q a Merkin when MTN Dew is said

OK count off into groups of 4 and each group grab a log    

Mosey to the Valley next to the Horse parking lot

THANG: 4 PAX = 4 Exercises rotate through all

#1 Lunge up the hill 

#2 Broadjump up hill

#3 Roll Log up hill 

#4 Crawbear up hill

YHC was surprised how fast the Valley work went so……

Group Log sit ups. each grp of 4 PAX created an “+” and then did a WW2 and passed log to PAX to his right. This didnt last long, YHC takes blame for the mess.

Change of plans. Line up on one side of parking lot and Burpie broad jump to the tower (aprrox 60-80yds)

Back to the start for next group work.

PAX#1 Sprint to Tower and back

PAX#2 Thruster with Log

PAX#3 J-Los

Pax#4 180° jump squats.

rotate through all stations.

RNR

Back to the Valley for an encore.  Crawlbear all together to top, and grab your logs and back to start.

Finale: Bill Withers “Lovely Day”

Low plank and give Bill a Merkin everytime lovey day is said. Oh and hold that last note.

Moleskin/COT: Thanks for “bearing” with me this morning. YHC hates seeing his number increase, but happy to start it off right with some HIMs.

Prayers for Kemps, Vegas, F3 Houston and the other F3 Brothers we have lost this year.

Upcoming:

WarPath Sat 10-7-17 5am start @ pinkerton in Franklin  hit me up and we can talk.

GrowRuck 11-17-17

Reach Out, Lift Up, and know that God is Good all the time.

Sparty On

 

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Detention Oct. 2 – In Memory of Maggie and Ellen

Moderate temperatures awaited 17 pax as they hit the gloom this October morning.  Fall had definitely arrived.

PAX – Cinderella, PSL, DaMish, Grisham, Edible Arrangements, Ludwig, Tidy Cats, capslock, red skull bone, CCR, Too Tall, Yard Sale, Accounts Receivable, Black Widow, Dine N Dash,

QIC:  Dupree

Q led PAX on double warm-up loop around the parking lot as a preview of what was to come.  Three years ago on this day Q’s M gave birth to twin girls Maggie Jane and Ellen Olivia Miller.  They were born prematurely at 23 weeks and lived for about 30 minutes.  Q dedicated workout to their memory.  Each exercise will be 23 reps and will be done twice (with the exception of elevens).

WOR:

Side Straddle hop xs 23

Willie Mays xs. 23

Baby Arm Circles xs 23

Reverse xs 23

Mercans xs 23

Low and Slow Squats xs 23

THANG:

Mercans – 23 – run to end of outdoor court (Maggie)

Jump Squats – 23 – run back (Jane)

Mountain Mercans – 23 – Plank and Wait (Miller)

Rinse and Repeat

Elevens – Carolina Dry Docks and Atomic Mercans (Ellen)

One-Legged Squats – 23 each leg (Olivia)

Mercans – 23 (Miller)

Rinse and repeat One-legged squats and mercans

Dips -23

Rows – 23

Rinse and repeat

MARY:

Willie Mays – 23

Good Mornings – 23

Flutter kicks – 23 count

WWI – 23

J-Lo – 23

Rinse and Repeat Flutter Kicks, WWI, J-LOs

Mole Skin:

I cannot express how grateful I am to be part of F3, especially on a day like today.  It gave me purpose for getting out of bed this morning.  Maggie and Ellen taught me more about life in their 30 minutes than anybody else ever has.  Grief has taught me it is ok to struggle.  It is ok to have a broken heart.  Because a broken heart is an open heart, and God can work wonders with an open heart.  It was an honor to share a little about my girls and to lead this morning.

If anyone cares to read a bit more of our story, here is my wife’s blog from that time:  http://sarahchisolmmiller.blogspot.com/2014/

Dupree

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Michael Anthony Monsoor 29 Sept 2006 Died

Another HERO WOD awaited the unsuspecting PAX that made the correct decision last night to get better this AM.  Temps were moderate and a little less humid than in the recent few weeks.

PAX: Hi Viz, The Baptist, Bicentennial Man, T Cell, Crawfish, Right Said, BV

QIC: Bagger Vance

Start with a Mosey out of the LARP lot over to the road, side shuffle right then left.  T Claps to Right Said for being the only man blocking the passing lanes during this portion of the WOR mosey.  Transition into Politicians, get to the front of WEM for Bear Crawl and Crawl Bear.

WOR:

SSH x 20 IC

IW x 10 IC

GMA x 10 IC

WMH x 10 IC

LBAC F/R x 10 IC

Thang:

Monsoor goes like this:

Four Rounds

800 M Run (Check)

20 Sumo Deadlift High Pulls (traded for Hallelujah Squats)

20 Burpees (Check)

100 Yard Farmer Carry (subbed in bear crawl, High Skip…BC, Rev Lunge, Crawl Bear, Bear Crawl)

40 LBCs

We rinsed and repeato’d 3x instead of the prescribed 4x due to time constraints.

NM:

Thank you for letting me lead yall at Westeros today.  Hope yall had as much fun as I did.  The point of today’s Q was to honor another Fallen Soldier.  Regardless of your stance on the Flag and sitting v standing, there is no denying that millions of brave men and women have fought to give us our 1st Amendment right to Freedom of Speech.  Too often we forget to honor those who have paid the ultimate price for our Freedoms.

The other point of the exercise today was to partner up for encouragement, to push and to be pushed.  It was dark but there didn’t seem to be much shouldering of the load by PAX 1 that finished ahead of PAX 2.  I find it always refreshing to help my Pardsy with his work set and am grateful when he helps me with mine.  I am sure I could have made it more clear to stick together and to help bear the other PAX burdens.  Comz fail on Qs part!

Great AO with lots of options, please be sure to reach out to others in the area that may be interested in joining.  ABH…

Bullhorn:

First Friday Lunch coming up on Friday at 1130

Warpath 4 coming up on Saturday in Franklin, be sure to hit up Big Bang or Torch for details.

31 Marathons in 31 Cities in 31 Days coming to Nashville on 11/7…a Tuesday if yall can join for some or all it would be great. Check out Rob Jones story here at www.robjonesjourney.com

Please keep praying for Chase and Katie Kemp.  This is a time of transition for them and also a time when the Father of Lies could be lurking around the corner.  I pray that we stay vigilant with them!

GrowRuck05 coming up 17 November weekend.  Let’s shoot to have 24 PAX from Nashville/Franklin sign up to join.  This is a great leadership development weekend.  I am happy to share more with you or you could reach out to Funyus or Hambone.

Be sure to nominate a HIM that is Being that Somebody on the F3Nation.com/podcast site.

YHC,

Bagger Vance

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Strategy & Tactics

Date: 9-30-17

QIC: Edible Arrangement

PAX: Crawfish, Bagger Vance, Lemon, C-Lo (Memphis), Edison, Three putt, Foxtrot, Badboy, Deep Dish, Binary, Lothar (8 year old FNG), Blue Mule, Top 40

Decided to try out the Workout In a Box (WIB) – Stonewall Edition #2. Hambone turned me onto this a few weeks ago.

Just as a box has four corners, 4 areas of workout were identified (more less the 4 corners of Sevier Park). PAX were numbered off 1-4. Each PAX was responsible for mini Q’ing two exercises at their corresponding number/corner. As a group we ran to each corner and would do 2 exercises decided upon by each corresponding PAX’s corner before running to the next corner.  The goal was to always keep moving.

I took some ribbing about who was leading the workout and other ragging about delegation of authority, my day job, etc. I just found it easiest to explain that YHC was the morning’s Strategy and those Redpillers that showed would be the Tactics.

Warm up:

  • 10 Burpees to get the blood flowing
  • Run to top of hill/flagpole and circle up
  • SSH
  • High knees
  • Butt kickers
  • Windmills
  • BAC forward, BAC reverse, seal claps
  • Willie Mays
  • Good mornings

The Box / The Thang (in no particular order):

Corner 1:

  • Deep Dish: Diamond merkins, thrusters
  • Edison: Squat jumps, alt shoulder taps
  • Three putt: Pull ups, merkins

Corner 2:

  • Badboy: Lt Dans, wide merkins
  • C-Lo & Top forty: Cotton pickers, plank jacks
  • Badboy: Purple snakes

Corner 3:

  • Crawfish: Imperial walker squats, and something else
  • Foxtrot: V-ups, kamikazes
  • Bagger: Some sort of yoga thing

Corner 4

  • Lemon: Bear crawls, crawl bears
  • Binary: Hello dollies, hillbillies
  • Blue Mule: Man makers, flutter kicks

It should be noted that somewhere between Corner 1 & 2, Foxtrot and Top 40 broke off to do some butt/back stretches or something that sounded to be inspired by Sergio at the Green Hill’s Lululemon.

Additionally, Bagger’s spirit animal, the Crawl Bear, is a force to be reckoned with. I can attest to this as I write this bblast with no distal right middle finger.

Mary:

  • Tempo merkins, Freddie Mercuries, box cutters, Ab ABC’s

Moleskin:

  • Great to have C-Lo (F3 Memphis) out and his son (FNG Lothar – 8 years old) who joined us for some Mary and get the scoop on how F3 Memphis is growing
  • GrowRuck 11/17-11/18
  • F3 gear sign up
  • Prayers for those in TX, FL, Puerto Rico
  • Continued prayers for the Kemps

On the flip side,

EA

 

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No Skunks or Big Sticks at The Skunk

PAX: Foxtrot Talks-A-Lot, En Fuego, Funyuns, Toga, Foggy Pirate, Erector Set, Venus, Leatherneck, Offshore, Floppy Disk

QIC: Floppy Disk

10 Redpillers accumulated in the gloom at The Skunk this morn. Nothing but fresh, 60-degree air met us as we began our short warmup mosey. Circle up in the big field for some…

Warm-O-Rama (all IC)
SSH x20
High Knees x10
Butt Kickers x10
Good Mornings x15
Willie Mays Heys x10
BAC F x10
Front Claps x10
BAC R x10
Swimmers F x10
Swimmers R x10

Warm enough, anyway, so let’s get to it.

THANG

BLIMPS – 20x reps of each exercise followed by a mosey around the big field (approximately 0.33 miles). Everyone got in 3 sets before time was called on this portion.

Split into 2 groups and short mosey to the baseball diamond for some F3 Baseball. Group 1 at home, Group 2 at 2nd base. At each base perform 20x Merkins, 20x Mtn. Climbers, 20x Jump squats. Group exercise to next base as follows:

Home > 1st : Broad Jump
1st > 2nd: Bear Crawl
2nd > 3rd: Crawl Bear
3rd > Home: Lunge

Just enough time before Mary to line up on the soccer field baseline for AYG to the opposing baseline. 20 second rest then AYG back.

Mary (all IC)

Flutter Kicks x20
Hello Dolly’s x20
Freddie Mercuries x20
High Plank rotation
J-Lo’s x20
Low Plank 30s hold

MS
Good work today, gents! Really enjoyed my maiden voyage to The Skunk. APB for Big Stick. I’m beginning to wonder if “bachelor party” is just code for Sunday Night Football at home.

Cleared up F3 name confusion. It’s Erector Set not Erection Set, for better or worse, haven’t decided yet.

Foggy Pirate was on point this morning with proper lens fogging form…just the one.

BH
Continue to pray for the Kemps. Sign up for the GrowRuck! I’ve never done one of these things, either, so don’t feel intimidated. We’ll get through it.

Love your families and friends well, men. They are a gift.

SYITG,
Floppy Disk