Month: January 2018

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Roll Tide Mosey

PAX
Bagger Vance, Floppy Disk, Funyuns, Big Bang, Blood Clot, CCR, Donuts, PSL, Dr. Smartt, CAPSLOCK, Black Widow, Edible Arrangement, Venus, Vegemite, Offshore, Braveheart, Quickie Lube, Oliver Clothesoff, Due Process, Private Sandman, Big Stick, Foxtrot Talks-A-Lot, Aunt Bea (QIC)

THANG
This will be quick… Disclaimer, MC, more disclaimer, MC, etc.

Capri Lap. COP. Winkie. 10 Burps OYO. 10 Merkins IC. 10 SSH IC. 10 Good mornings IC, not to be confused with the Windmill. 10 Skaters IC. 10 BAC/Seal Chokers/OH Claps IC. Winkie

Let the mosey Begin. A few hill climbs sprinkled in. 10 SSH IC. Slight Diversion to Barn Shuffles. You know the drill. Merkin at the end of the stall. Plank and wait Pre/Post. Winkie

Mosey to Partner Relay in front of the Caldwell Residence.
Line it up. Winkie. Wheel Borrow. Down and Back. Leap Frog. Winkie. Bear Crawl/Crawl Bear. Winkie. Mosey to Home.

MARY
20 something’s. No Hands Burpees, Crunchy Frogs, Baby Crunches, Hello Dolly, Freddie Mercuries, Merkins, Flutters(Scissor) Kicks, Mariah Carey’s,

COT/BOM/COFFEE (Thanks to Floppy for bringing the pot of Joe this am)

BULLHORN
Hit up Bagger for more details about the Barefoot Republic 5k 4 MLK. Monday. Here is the link for more information as well…https://barefootrepublic.org/archive-events/5k-4-mlk/
Remember to un-silence your alarm when you go to bed tonight.

Cheers,
@untbea

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We Interrupt Sharknado to Bring you Deconstructed Burpees

PAX
Bagger Vance, Floppy Disk, Black Widow, CAPSLOCK, PSL, Ludwig Van Osh Kosh, Dupree, Vegemite, Accounts Receivable, Umbrella, Black Lung, Rooster, Too Tall, Brother-at-Law, Greasetrap, NumbTucks, Pop-A-Lock, Harvey Updyke, Kashernick, Dilly Dilly (FNG), CCR (Your Humble Correspondent)

As time ticked closer to 5:30am, the 20 PAX must have felt confused…maybe a little scared.   Brother at Law confided in me that he was totally embarrassed.  5:30, no CCR. At this very moment, CCR was enjoying the very last bit of REM sleep which included a vision of the scoreboard from tonight’s historic beatdown (more to come on what it revealed). 5:32am came and a frantic blur of hygene, urination, coffee making (after urination), dressing, hitting a dear, fixing the dents, hitting vegemite’s wife as she was out getting the paper in her robe, caring for her, buying cones at CVS and finally pulling into the parking lot at 5:39am. Surprisingly, Bagger had taken charge of the situation and pulled out the fan favorite Sharknado.  Anyone seen Big Perm lately?  Quite a start to the morning. I assume there was a warm-up of some sort, but that will be left out of this account. PAX finish up their 2nd Sharknado lap and head to the parking lot, line up and partner up for the real THANG.

THANG
Deconstructed Burpees
Parter 1 performs a 5-legged suicide (run forward, backpedal back) while Parter 2 performs the deconstructed burpee pieces listed below. Flapjack, rinse and repeat until each piece has been completed, SSH for the 6 of course.

Squats (Deep…touching both hands to the ground)
Thrusters (like an atomic merkin without the merkin)
Merkins (slow and low focusing on form over quantity)
Frog Hops (These were bad if you actually did them the whole time)
Squat Jumps (form started slipping here)

All-In…SSH together for a few seconds, then resume suicides with Full Burpees in lieu of the pieces we just practiced. PSL and Too Tall both noted that the burpees were way easier after practicing all the pieces for so long. SSH for the 6

Rinse and repeat with a 3-legged suicide vs. 5. Enough of that.

MARY
Flutter Kicks x30 IC
Hello Dollys x20 IC
LBCs x20 IC

High Plank for about 1 min…Ludwig interjects with a great joke about counting. Done.

COT/BOM/COFFEE (Thanks to Umbrella for bringing the necessary 2nd pot of Joe this am)

BULLHORN
Hit up Bagger for more details about the Barefoot Republic 5k 4 MLK. Next Monday. Here is the link for more information as well…https://barefootrepublic.org/archive-events/5k-4-mlk/
Remember to un-silence your alarm when you go to bed tonight.

MOLESKINE
Good times this am. I feel lucky that this morning was the first time in almost two years that I had an alarm malfunction. Glad Bagger gave everyone a small taste of the Sharknado, but even more glad that you didn’t have to finish. Good luck to Harvey Updyke and the underdog Tide as they try to beat the long odds tonight. Almost forgot…my REM vision…i am going to make the very bold prediction that UGA puts the beatdown on Bama tonight. Final score 27-13. Take that to the bank fellas. If I am wrong, I will do 10 extra burpees tomorrow am.

Cheers,
CCR

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Stonewall 01-06-17

PAX: Hambone, Bad Boy, Princess Aurora, Vegemite, FTTL, CCR, Crawfish (Q)

Conditions: Still cold

5 burpees right out of the gate to get the blood pumping and get warm.

Mosey to soccer fields for Warmorama: IW x 10IC, Hillbillies x 10IC, Squats x 10IC, Merkins x 10IC, SSH x 20IC, WMH x 10IC

The Thang:

Since the AO is called Stonewall YHC felt like we should incorporate its namesake today. 11s: atomic merkins & jump squats – climb up 4ft stone wall in between

Mosey to playground & partner up. PAX 1 runs to top of hill while PAX 2 performs AMRAP pull-ups. R&R x 5.

Flutter kicks x 30IC

Circuit of 15 swerkins, 15 sit-ups, 15 dips, and 15 box jumps. R&R x 3.

Indian run around perimeter of Sevier. Stop at base of flagpole hill for a quick Jacobs Ladder. 7x up the hill w/ increasing number of burpees each trip.

Plank progression.

Mosey to tennis courts. Lunge walk width of courts & back.

Mary: Crunchy frogs x 20IC, LBCs x 20IC, Flutter kicks x 20IC, J-Los x 20IC, 30s high plank.

Bullhorn: Nice work men! Not a lot of mumblechatter today, which I always take as a sign of a good beatdown. Congrats to the PAX who completed Warpath!

SYITG,

Crawfish

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20 or 21, Whatever it Takes

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

Mosey about 6 ft. for warmup COP: SSH, imperial walkers, hillbillies, mtn climbers, scorpion stretch, good mornings, T-stretch

EMOM CoP: Complete 10 merkins, 10 WWII situps, 10 squats every minute on the minute for 20 minutes (Note: we did 21 in case Foggy Pirate lied about the count).

Grab some weights for death crawl circuit: P1 completes 10 yd death crawl (bear crawl with 45 lb kettlebell) and back, P2 overhead tricep press with dumbbell, P3 db curls, P4 kb swings.  Rotate and repeato x3

Mary: flutter kicks, leg raises w heals to heaven, Alabama prom dates

COT

NMM:  Apparently YHC should have done more promo on Slack after seeing the numbers CCR pulled to Detention #CHallMafia.  Nevertheless, we got after it, and Kathy seemed pleased to be back in the elements after the subzero NY conditions.  Apparently he’ll be wearing very little to future workouts due to the thickening of his blood that took place over the holidays.  Similarly, Razor initiated a new workout where you get in some extra miles chasing burglars #NotBilbo from your car prior to leaving for the workout.  No dude is too big after joining F3!

Thanks to everyone for letting me Q while not moving more than a few feet from the cars.  Hopefully it was enough to get the week started right.

Stay Classy,

Toga

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Winter Hillympics: Week 5

Week 5 of the Winter Hillympics is in the books as 12 strong braved the single digit wind chill and conquered the Mega Hill…basically FRA’s version of the Aggro Crag.

PAX: Frugal MacDoogal (QIC), Prevac, Tampa Libra, Bagger Vance, D’Mish, Funyuns, Blue Mule, Venus, Big Bang, Foxtrot, Cinderella, Faulkner

WOR:

SSH x 10

Good Mornings x 10

Willie Mays Hayes x 10

THANG:

We’ve done the Mega Hill in a previous workout and QIC thought it should make a return as a Winter Hillympics competition.  To even the playing field, instructions were given on the Mega Hill:  venturing from the lowest point on campus by the front gate all the way up to the highest point at the top of the bleachers while stopping 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 and then 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 total

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

Squat x 10, Lunges x 10 total, Step Up x 10 total

We would rinse and repeat until time was called.

MARY:

Flutter Kicks x 30

WWI x 10

Burpees x 10

 

COT

UPDATED STANDINGS

Today, all PAX got 5 points for every completed Mega Hill.   For those on the 4th attempt, a point was given for every cone you reached.  Additionally, bonus points were awarded for the top three finishers (Big Bang 5 points, Funyuns 3 points, Prevac 1 point).

Prevac is trying to distance himself in the standings as he remains the leader.

Top Eleven:

Prevac 145
Tampa Libra 124
Bagger Vance 98
Frugal 84
D’Mish 77
Funyuns 64
Headstud 61
Blue Mule 58
Pop-A-Lock 57
Venus 53
Big Bang 53

FINAL THOUGHTS:

There’s not a chance I would have ever worked out in weather like we’ve had this week if it wasn’t for F3 and you all.  I’m thankful for this brotherhood and accountability – it makes me better in a lot of ways.

It was a pleasure to have Faulkner back with us today.  He shared a little about what F3 has meant to him in England as he’s worked out with us from afar.  I know he’s missed around here, but excited what God is doing in and through his family across the pond.

ANNOUNCEMENTS:

Armada is this Saturday.  Check out Slack for more info, but should be a party.

Three weeks left of the Winter Hillympics – come join us!  If you’re interested in Qing, feel free to sign up.

Till Next Time,

Frugal MacDoogal

 

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Roll Tide! & LOOONNNNGGGG Mosey

PAX: Yosef, Aristotle, Mr. Roboto, Iditarod (QIC)

YHC sent out a call to have more PAX than degrees the night before the workout but to no avail we fell short as it was 5 degrees out and only 4 PAX posted for what YHC had in store.

Obligatory normal lap around the courthouse followed by a capri lap (Politicians)

WOR
Good Mornings x 10 IC
SSH x 24 IC
WMHs x 24 IC
BACF x 24 IC
BACR x 24 IC

The Thang
Cash in with 6 Burpees representing the only points that Bama gave up the night before against Clemson.

Long Mosey to Oaklands Mansion steps and back with breaks along the way for the following

Reverse Lunges
One Legged Burpees
Lunges
Lt. Dans

Tony Hawk Burpees
Irkins
Derkins
Escalator-Burpees, Merkins, Lunges, Squats

Made it back to the courthouse just in time. Like YHC timed it perfectly.

COT-Prayer for us all.

NM-About halfway through asked PAX if they knew what we were spelling out in my tribute to the tides playoff victory YHC had to tell them probably due to frozen brain cells or something. Noticed Sea Gull did not post today. Wanted to wager him for next Tuesdays workout but alas lots of Fartsackers in the Boro Pax the last couple of weeks. APB for Schnitzel, CDL, NPR, Scraps Air Wolf, Dolly, Nuggets, Pharoah, Papa Juan Et. Al.

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Baby it’s cold outside

A PAX of 8 challenged the cold start at a mere 15 degrees this morning to get the racetrack kicked off right for 2018. Dr. Smart, Black Widow, Too Tall, Harvey Updike, Veggie Mite, Umbrella, Olan Mills, & Offshore (Q) started off the new year with the Murph challenge.

The PAX made a quick mozy down Maryland Way to get the blood pumping for the first 1.0 piece of the Murph. Some of the PAX may have thought the cold got to the Q and confused the racetrack for smokeboots. The PAX then gathered on the racetrack to continue the defrosting process. SSHx10, BACx10 then reverse, Willie Mays Hays x 10, Michael Phelps x 10, & squats x10 all in cadence.

At this point the real work began, the PAX partnered off to attack the Murph of 100 pull ups, 200 merkins, & 300 squats in sets of 10, 20, 30. At this point the Q still frozen from Monday’s convergence had to remove the additional layers that were not needed after Monday’s frost bitten experience. The PAX completed 7 to 8 sets of the Murph before continuing the Mozy back down Maryland way for the remaining 1.0. The PAX then cooled down with flutter kicks x 30, American Hammers x 10, and Maria Carries x 10. Umbrella graced the group with a wonderful and much appreciated coffeeteria to round out the morning.

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0451 Fill In BOMBS and Short Card 2.0

PAX:

Floppy Disk, Big Stick, Funyuns, Donuts, @unt Bea, Vegemite, PreVac, Big Bang, Willy Loman (?), Bagger Vance (ATQ)

At some point yesterday YHC and CAPSLOCK were corresponding about some high level cases going on in Music City at which point the deal was struck to CoQ CAPSLOCK’S triumphant return.  This am at 0451 the text came in that CAPSLOCK was unable to go due to ongoing 2.0 feeding/sleeping issues.  YHC gladly grabbed the baton, as you all know ATQ is always looking for the spotlight.

5 ish degrees met the 9 RedPillers of the day.  We had a Willy Loman in from the Carolinas and sad to say he didn’t make it all the way through…more to come.  We took off heading out towards the back part of the lot in a Politician style mosey which led into some side shuffles and out of the corner of YHC’s floating/wandering eye another PAX was spotted.  Our wildest dreams came true as we turned north on Marchant to see the Silver Stallion that belonged to none other that the elusive, infamous and otherwise absent @unt bea.

Circle Up for

WOR: SSH x 13 IC, Squats x 10 IC, Imperial Walkers and Hillbillies x 10 IC, Merkins x 10 IC, Mtn Climbers x 10 IC…BOMBS inserted as a nod to CAPSLOCK as he mentioned that being on his radar…5 Burpees, 5 Overhead Squats, 5 Merkins, 5 Burpees, 5 Squats OYO…enough time to REMIX Stonewall’s MARSOC short card, Cobains Vegemite!

Quick lap around CHUM

All PAX partnered up for accountability purposes for today’s festivities.  This would come back to haunt YHC as his #Pardsy got a bit light headed halfway through the Card, took a knee and ultimately bailed on us.  Well, so much for my ability to help PAX push through…a great and timely blow to YHCs inflated ego!  So, we partner up for the following

MARSOC Short Card

30X Merkins (OYO), Squats (OYO), LBCs (IC)

10X Burpees, Windmills (OYO)

quick mosey 1/2 down lot and back

30 Merkins (OYO), 30 Flutter Kix (IC), 30 Mtn Climbers (OYO sgl ct…these proved to stump YHC as we normally do these IC but hey, it was 5* out)

10X Burpees (YHC Count), 10X Cherry Pickers (OYO)

quick mosey 1/2 down lot and back

30 Merkins (OYO), 30 SSH (IC), 30 Supermans (YHC Count)

10 Burpees (OYO), 10 Chain Breakers (IC)

quick mosey 1/2 down lot and back

30 Merkins (OYO), 30 Sgl Leg Lunges (OYO), 30 Ola Binary’s (IC)

10 Burpees (YHC Count), 10 Am Hammers

Mosey

5 Dead Hang Pull Ups, focusing on the negative on way down

Rinse N Repeat

No Mosey in between sets, Time called right before Am Hams

NM: a little cold and frost and the PAX dwindle down significantly.   Floppy was on bean patrol this am and you know he brought some seriously bad coffee when he bolts out and has Donuts bring the carafe back.  So great to have @unt Bea back in the Gloom, he picked up right where he left off busting everyone’s balls and rolling in 2 minutes late!  Now all we need to do is get Juan back out and we can resume our Mission from God.  Cobains to Willy Loman on many counts 1) not getting his F3 name when he was my Pardsy 2) not realizing he was fading during the Short Car 3) not getting his info to follow up with him post workout.  If you are reading this, please accept my apology and know that the rest of F3Nashville/F3Franklin is much more empathetic and caring than YHC.

I saw a twitter post from a PAX in a different region who had performed a rogue test.  He dropped out of his normal running and boot camp AOs for 2.5 months to see if anyone would notice.  While I think this is a bit, “hey look at me”, he brought up a telling point that only 1 PAX reached out to him and only one other did he bump into at Church.  I share this to say, yall think about the PAX you were sweating next to a few months ago that have been absent, reach out to them and let them know you care and want them back in the Gloom with the rest of us Disrupters.

Bullhorn:

Warpath 6.5 this weekend in Franklin.  Starts and ends at Armada, it’s gonna be cold and it’s gonna suck.  There will likely be many variations of burpees and there will undoubtedly be a crap ton of running, should be just what you need to get the NewTear started.

5K4MLK supporting Barefoot Republic on 15 January starting at East Community Center, check this out for more info: www.5K4MLK.com

Keep Leveraging yourself to Serve others and help them accomplish what is important to them.   Keep Lowering yourself to Lift others.  Keep Headlocking to eradicate SadClownism in your community!

YHC,

Bagger Vance

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New Year’s Day Convergence – 01/01/18 – “Better Than Yesterday”

QIC: Princess Aurora

The PAX: Bagger Vance, D’Mish, Big Bang, Spicoli, Tortoise, Bartman, T-Cell, Porcelain, Bicentennial Man, Concrete, The Jeweler, Babe the Blue Ox (FNG), Braddock, Hambone, Blue Mule, Grisham, Edible Arrangement, Deep Dish, Numb Tucks, Braveheart, Frugal MacDoogal, Big Stick (LIFO), Cowboy, Hi-Viz, Hustler (LIFO), Pretty Plies (FNG), Ludwig Von Osh Kosh, Offshore, Venus, Private Sandman, Webelo (FNG), Black Widow, Funyuns, Leatherneck

35 brave souls (33 of which were on time) dove headlong into a crisp start to 2018. At 7 degrees with the wind giving us a real feel of -6, this is and will probably continue to be the coldest F3 Nashville workout on record.

THE THANG:

Started with a quick mosey down and back up the parking lot to give folks enough time to sign the standard FRA waiver, and then quickly headed over to the track, throwing in some side shuffles along the way. Circle up at the 50 for disclaimer and WOR, all exercises IC:

  • SSH x 20
  • SnL Squats x 18
  • WMH x 20
  • Imperial Walkers x 18

Count off 1 through 5 and line up in columns along goal line. Instructions are for PAX 1 to alternate Walk Duck and Backpedal every 10 yards through the 50 before sprinting to opposite end zone. Remaining PAX are to begin when PAX in front gets to 10 yard line and to SSH while waiting. RnR back across the field. That’s Round 1. Round 2 was the Simian Shuffle alternating left and right, and Round 3 was Duck Walk and Broad Jump Squats (Jump Squat immediately followed by Broad Jump) #crowdpleaser.

Next up was a modified mile run. PAX perform 20 Merkins and 18 Squat Jacks followed by a lap. Repeat x3 and plank and wait for six. Big Stick and Hustler decided it was a good time to show up somewhere around Lap 2, and we were glad to have them!

Count off 1 through 5 and line up in columns along the goal line again. This time, PAX 1 sprints the length of the field while remaining PAX cycle through 18 reps each of Carolina Dry Docks, WWI Sit-Ups, and Jump Lunges. Once PAX 1 crosses the opposite goal line, he signals to the next PAX to begin his sprint. Continue to complete the cycle until the last PAX crosses. In keeping with my mantra for this year of “Better Than Yesterday,” we decided to up the speed a bit. First round was completed in 2:40, so the goal was 2:30. After crushing that in 2:08 or something, we decided to take a crack at the two-minute barrier. 1:57!

Through with the huffing and puffing, we circled up for Mary.

  • LBCs x 18
  • Flutter Kicks x 18
  • Rosalitas x 18
  • Side Leg Raises L/R x 18
  • Plank x 18″ plus…

…to send us out, one at a time, each PAX performed 18 Merkins. Upon completion and moving counterclockwise, the next PAX began his reps. We were probably 10 PAX in when it was wisely decided that each PAX would go when the previous one got to 9.

All in! COT/BOM with Shout-out by Bagger.

MOLESKINE:

  • TClaps/Darwin Award to Big Bang for rocking short sleeves. That’s a lovely shade of red on your arms now.
  • Welcome FNGs Tyler Jones aka Babe the Blue Ox, Ben Weber aka Webelo, and David Gensheimer aka Pretty Plies. F3 is glad to have you, especially if you’re the kind of man who would make his first post in these conditions.
  • Big thanks to Frugal for offering up The Hill and more importantly for the coffeeteria.

BULLHORN:

  • Warpath with F3 Franklin begins at 0500 this Saturday. 300 minutes of fun!
  • Prayers for those who have lost loved ones this year. Reach out as you are able and take time to cherish your own loved ones.
  • Having the opportunity to lead the NYD workout for 4 years now has been amazing. Thank you all for going along with my shenanigans and cursing me (lovingly) under your breath. It’s truly a privilege, and I’ve enjoyed watching this thing continue to grow. Keep at it this year!
  • Go Tigers.

PA out.