Month: April 2018

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Plate Full of Fun

17 PAX: Frugal Macdoogal (QIC), Blue Mule, DMish, Too Tall, Money Shot, Dr. Smartt, Yard Sale, Funyuns, Vegemite, Dilly Dilly, Old Hickory, Heister, Venus, Umbrella, Mickey Mouse, Pop-A-Lock, Vocals

At 0530, QIC did a quick disclaimer and decided to skip the WOR to mosey to the weight room and dive right in.  All PAX partnered up, grabbed a plate (45lbs) per person and moseyed to the top of the hill at the east side of the football bleachers for three rounds of fun.

ROUND ONE:

  • Partner One runs down the hill and back (approx. 300 meters) while Partner Two does a weighted exercise with the plate. Rotate until complete the following four exercises and then weighted wall sit until all in.
    • Clean and Press
    • RDLs
    • Overhead Squat
    • Floor Press

ROUND TWO:

  • Partner One would run down the hill and back (approx. 150 meters) while Partner Two does a weighted exercise with the plate. Rotate until complete the following four exercises and then weighted wall sit until all in.
    • Curls
    • Triceps Extensions
    • Bent Over Rows
    • Overhead Reverse Lunges

ROUND THREE:

  • Partner One would run down the hill and back (approx. 100 meters) while Partner Two does a weighted exercise with the plate. Rotate until complete the following four exercises and then weighted wall sit until all in.
    • Weighted Plank
    • Chest Press
    • Around the World
    • American Hammer

Mosey back to the weight room to return the plates and call it a day.

Good work fellas!

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PT Test Day

The PT Test Day

Warm O’ Rama
Lap w/ politicians, and side shuffle both ways
SSH: 16 IC
WMH: 12 IC
GM’s: 12 IC
Hillbillies: 12 IC

The Thang:
Pushup’s 2 min, all you can get
Sit up’s 2 min, all you can get
2 mile run for time

Below are everyone’s PT test scores based on the Army scoring system. Your reps and age factor in, and then give you a percentile. Total percentile adds up to a best possible score of 300. I have broken it down for record keeping by your reps today in pushups, sit ups, and run time. If any inconsistencies, please let me know. I’m also highlighting any personal records with “PR!”s.

Scraps: P: 101 PR, S:89 PR, R:17:04
100+100+70= 270
Papa Juan: P: 82, S:70 PR, R:17:04 PR
100+98+74= 272
Beanstalk: P: 43, S:50, R:20:32
63+60+16 = 139 Passed the push up and sit up, run is what brought your score down.
Iditarod: P: 67, S:64, R:16:09 PR
92+86+74 = 252
Grohl: P: 51 PR, S: 63 PR, R:23:17 PR
83+91+20=194
Yosef: P: 77 PR, S: 95 PR, R: DNP – Punished w/ Bruce Lee x30reps x 3 sets. Also kept splits for the runners.
100+100+0=200

For comparison’s sake, here are your reps from last time:
Scraps: 80-83-17:01
Papa Juan: 92-56-18:56
Beanstalk – DNP
Iditarod: 67-76-17:23
Grohl: 40-45-27:10
Yosef: 75-87-14:30

CoT and BoM.

Bullhorn: It sounds like there may be a make up test tomorrow morning. Hit me with your scores and ages, and I’ll run your scores too.

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ImpromptQ at Stonewall

QIC: Skidmark

PAX: Porcelain, Cathy, Deep Dish, FTTAL, Crawfish, Shambala (visiting from Morresville, NC)

It was cold and most of the usual suspects were out all night rucking, but 7 PAX braved the cold for a good morning beat down. We started with a quick mosey to the basket ball courts.

WOR: SSH, Willie Mays, Baby Arm Circles (Forwards and Reverse), Windmills

Thang:

7 Station Loop: 

1 Pax does 30 burpees in the middle of the court while the remaining 6 did a series of AMRAP exercises around the outside of the court. Exercises included: Jump-rope, Squat jumps, ‘Merkins, Table Dips, Single leg squat, and an 18lb medicine ball thruster with goal of hitting the backboard with the ball.

Round the world around the world:

We mosey’d around the basketball court performing the following exercises at each corner. Tripod Merkins: Right arm only, left arm only, right leg only, left leg only; Plank Series: Mountain climber, R side plank, L side plank, Mountain climber; then crab walk the outside with 20 WWI situps at each corner

Wheelbarrow Races:

Then we headed down to the brick parking lot and each PAX took 3 laps from the center of the parking lot up the stairs towards the basketball court as a wheelbarrow.

Rows and Squats: 40 and 200 per pair of Pax, performed at the bicycle posts

Then we mosey’d a single lap around the park as a coupon indian run using the medicine ball.

Mary:
Group Mary including: Flutter kicks, Hello Dolly, Crunchy Frogs, JLo’s, Rocking plank, and American Hammers

Thanks to everybody for coming out. SYITG.

 

 

 

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Cruel Merkins

PAX: Donuts, Cinderella, Accounts Receivable, Skid Mark, Sharks with “Lasers”, Juan Valdez, Vegemite, Venus, Black Widow, Old Hickory, Deep Six (FNG), Olan Mills, Floppy Disk, Third Degree, PSL, Yard Sale, Ludwig van OshKosh (QIC)

Mid 40s and light wind greeted the 17 PAX who choose to end the week correctly.

Began with a capri lap and headed down to the pavilion for WOR.

20 SSH

10 WMH

10 Good Mornings

10 Butt Kickers

10 High Knees

10 Big Arm Circles

10 Reverse Big Arm Circles

Thang:

We did 3 rounds of a merkin and squat circuit. Each round consisted of 5 sets of various merkins (Diamond, Werkins, Derkins, Irkins and Regular Merkins) and squats. YHC provided a demonstration of proper merkin and deep squat technique for maximum effectiveness. Many PAX still chose to not follow his example.

Round 1 was a set of 15 various merkins followed by 25 deep squats.

After last set of deep squats, mosey to the bottom of the hill and back, 10 SSH.

Round 2 was a set of 12 various merkins followed by 8 single leg squats.

After last set of squats, mosey to the bottom of the hill and back, 10 SSH.

Round 3 was a set of 10 various merkins followed by 20 deep squats. On the last set of squats, called an audible for 30 deep squats instead.

Mosey to the bottom of the hill and head back up to the rails for 3 sets of:

10 rows, 10 hanging knees to chest, 10 dips

All in.

Mosey to bottom of the bus loop. YHC later learned it was such a tease to run back to the parking lot, only to keep going. At the bottom of the bus loop, we bear crawled to the top, sprinted across the top to the corner of the school, and moseyed back to the start for Mary.

40 Flutter Kicks

15 LBCs

5 Good Mornings – a favorite of Donuts, though I shouldn’t have done it since this is the second time he has fartsacked on coffee when YHC was on Q. It was a “mistake,” he claims.

Good work today everyone. And welcome FNG Deep Six, in what was the longest duration ever in naming a FNG. He was EH’d by Old Hickory, and showed the other veteran PAX nearby how to do a proper deep squat.

WARPATH next Saturday, 4/14 beginning at 5am at Battleground. Same AO location as the Spicoli convergence. Also, the launch of the new Nolensville AO is about a week after that. Can’t remember the exact date. Reach out to Third Degree for details if you live down there.

Ludwig

 

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Acél indító bónusz az izgalom nyerésében

A különböző ajánlatok és bónuszfunkciók izgatják a győzelmet

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Hatalmas választék a verziók és a slot gépek közül az Excite Win webhelyen.

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Az Excitewin a legjobb hely a szerencsejátékok rajongói számára. Mindenki, aki legalább egyszer belép a webhelyre, már nem lesz képes újra elmenni az Excitewin kaszinóba. Több száz nyílásgép, tucatnyi eladó informatív társasjátékokkal, élő kaszinóval, heti promóciókkal és biztonságos fizetési funkciókkal. Nem az, hogy a szerencsejáték -világ minden rajongója keres?

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The Hill 05 APR 2018 — 12 PAX, 4 Coupons

PAX:  Blue Mule (Q), Caps Lock, Vegemite, Foxtrot, Frugal McDougal, Dr. Smart, Prevac, Yardsale, Black Lung, Tampa Libra, Spider Bite, Skidmark

Conditions were gloomy — 32 degrees and dark for 2/3 of the workout.  12 PAX were not deterred.  This completes Blue Mule’s week of coupons to celebrate my 31st birthday.

Four coupons used in each exercise.  Coupons were sets of wrapped bricks weighing ~30 pounds.

Coupon mosey around school and parking lot, ~1/3 of a mile, PAX trading coupons to distribute the load.

Warm-o-rama:  Squats, Willie Mayes Hayes, good mornings, baby arm circles forward and back.

Coupon Event 1:  All PAX divide into 4 teams of three.  Each PAX takes a turn around the ~1/3 mile loop.  Other two PAX do alternating squat jumps and overhead arm claps.

Coupon mosey to the auditorium.

Coupon Event 2:  All PAX stay in teams.  One PAX does coupon mosey around the atrium, one PAX does wall sit, one PAX does burpee box jumps, all PAX alternate once lap around atrium complete, continue until each PAX has done each station.

Coupon mosey back up to the parking lot.

Coupon Event 3:  All PAX stay in teams.  One PAX does thrusters with coupon while other two PAX run out ~100 yards, do 1 burpee, and run ~100 yards back.  PAX switch when returns finish the ~200 yards running.  Rinse and repeat until each PAX has had 6 200s and 3 rounds of thrusters.

25 Burpees (that totals 31 burpees to celebrate my 31st birthday!)

Mary:  30 count flutter kicks, 40 seconds American Hammers

Moleskin:  Those bricks get heavy quick.  Even though they did, all PAX kept pushing hard for the full 45 minutes.   It was a pleasure leading you gentlemen.  I’ve enjoyed doing F3 for the last three or four years, and I look forward to doing it for many more years to come.  SYITG.

Blue Mule out.

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Titan 04 APR 2018 — 7 PAX and 4 Coupons

Titan 04 APR 2018 — 7 PAX and 4 Coupons

PAX:  Blue Mule (Q), Porcelain, Tesla, Reveille, Bad Boy, Bicentennial Man, Right Said.

Conditions were cool and windy, about 40 degrees.  Sun was down but rising.  Very gloomy morning.

7 PAX were not deterred.

Wheels up at 0530.  All PAX must carrying four sets of wrapped bricks, ~30 pounds each.

Start with long mosey from parking area to eastern side of Parthenon, taking the looooong way.

Warm-o-Rama:  Squats, Willie Mayes Hayes, arm circles, good mornings.

Coupon Event 1:  Divide into two groups.  Half of group runs with coupon around parking lot with coupon (`1/4 mile).  Other half of group performs manmakers.  Switch when coupon returns.

Coupon Event 2:  Rinse and repeat, replacing manmakers with dips.

Coupon Event 3:  Rinse and repeat.  Replace run around parking lot with run up and down Parthenon stairs with a coupon burpee before each set of stairs and 5 thrusters at the top.  Other half of group goes back to doing manmakers.

Coupon Event 4:  Rinse and repeat.  Replace manmakers with dips.

31 Burpees to celebrate my recent 31st birthday.

Coupon Mosey back to start, taking the looooong way again.

Doesn’t look like much on paper — but those coupons get heavy quick.

It was a pleasure leading you gentlemen.  SYITG.

Blue Mule OUT.

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Westeros 02 APR 2018 — 6 PAX Own Coupons

Westeros 02 APR 2018 — 6 PAX Own Coupons

PAX:  Blue Mule (Q), Reveille, T Cell, Right Said, Bad Boy, En Fuego

I turned 31 last month.  This week is the BLUE MULE WEEK OF COUPONS to celebrate.  This was work out one of four.

Weather was about 40 degrees and drizzling.  Sun was not up.  Very gloomy.

The PAX managed three coupons during this post.  Each coupon was a set of six wrapped bricks, weighing approximately 25 pounds.

Start with mosey from parking lot around park to side of the school.  PAX traded off with who carried coupons.

Warm-o-rama:  squats, Willie Mayes Hayes, arm circles front and back, seal claps, good mornings.

Disclaimer:  have fun, pace yourself, don’t hurt yourself, modify as needed.

Coupon Event One:  31 Coupon Burpees:  All PAX pair up.  Each pair must do a combined 31 burpees with the coupon.  If you are waiting your turn for burpees, you must do side straddle hops.

Coupon Even Two:  31 Coupon Duck Walks:  All PAX pair up with a different person this time.  Each pair must do a combined 31 trips from the wall to the side walk and back doing a duck walk and holding the coupon, approximately 20 meters total duck walked.  Round is completed when the coupon is duck walked back and forth 31 times.  If you are waiting your turn then do merkins.  This round got the PAX all huffin and a puffin.

Coupon Event Three:  31 Sprints.   All PAX pair up with a different person this time.  Each pair must do a combined 31 sprints to the parking sign and back, approximately 50 meters total sprinted.  Round is completed when the coupon is sprinted back and forth 31 times.  If you are waiting your turn then do wall sits.

About this time one of the PAX said “Blue Mule, why didn’t you turn 9?”

Coupon Event Four:  62 Overhead Presses.  All PAX pair up with a different person this time.  Each person must do 62 overhead presses.  If you are waiting your turn then do side straddle hops.

Coupon Event Five:  31 Thrusters.  All PAX pair up with a different person this time.  If you are waiting your turn, then hold plank.

Coupon Mosey back to start, then do 10 burpees, and that’s all she wrote.

Gentlemen, it was a pleasure leading you.  SYITG.

Blue Mule out.

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Handel and Yandell – He Is Risen

PAX

Skid Mark; Ludwig (resident classical music expert); Floppy D; PSL; Donuts; Black Widow; CCR; Accounts Receivable; Yard Sale; Sharks with “Lasers”; Vegemite; Old Hickory; Frogger;  Spark Plug; Barely Legal; Pop a Lock (not CAPSLOCK, totally different people); Dine-n-Dash; Brother-at-Law nee CCR.

Quick mosey around the bus loop, with some side running and backwards running to stretch those hard to reach muscles.

WOR

10 Good Mornings; 10 WMH; 10 BAC; 10 BAC reverse; 5 big arm circles; 5 big arm circles reverse; 20 SSH.

THANG

Count off 1’s and 2’s and partner up.  Partner 2 grabs a coupon and everybody meets in the Pavillion.

To celebrate the Resurrection, we begin with a rousing rendition of Handel’s Messiah (HWV 56) performed by the Mormon Tabernacle Choir – a four minute chorus.  Run in place and burpee every time the Tabernacle Choir sings “Hallelujah”.  It should have been right about 60 over the 4 minutes, but they come in hot and heavy at certain times so a few might have been missed.  Noted classical musical expert Ludwig didn’t miss a single one though.  I even think he was nailing the harmonies in the background when the sopranos were singing Hallelujah.  Unbelievable.  I see you Ludwig.

Partner Dora – Partner 1 runs a loop while Partner 2 does the following.  Switch out.  Plank and wait after Partner 2 returns from their jog so that we all stay together, both for a few socials sprinkled in and also just a general sense of togetherness – can’t have the Floppy D/PSL combo racing out ahead of everybody.

Happy Jacks (4 SSH  then 2 squat jumps in perpetuity until partner arrives)

Elf on the Shelf (Coupon wood choppers)

I – American Indian Run Social

Swings with Coupons, which sounds like a great dance troupe name for a group of middle aged mothers that swing dance after grocery shopping for the week.

Russian Dips (Dips on benches alternating one leg up with each dip)

Inch worms.  Too much confusion and mumble chatter during this.  I will do better.

Simbas – Squat and overhead lift with coupon.

‘ – Time constraints eliminated the second “E,” which would have been an Escalator social.  Dammit Handel.

Noodling for catfish (bench push up then reach under with one hand at bottom and get that big ole boy with your free hand)

Mosey to parking lot, end with 10 Good Mornings for Donuts’ tender legs.

Great work today everybody.  Thanks for showing up and kicking ass.  My Garmin said we ran 3.4 total and I trust satellites.  A really good cadence on the runs as well, whether we were running the loop or cutting it short by turning around at Brett’s “Piece of shit truck” (credit Donuts).

COT – I have a lot of trouble with F3 names and general F3 protocol.  I’ll get there.

Bullhorn – First Friday lunch at Cookery this Friday at 11:30.  Be there.  It’s a great mission and they make it insanely easy for our large, staggered-arriving group to order and pay on our own.  Floppy will be getting some Nashville F3 gear up on the site in the near future.  Rumors of tank tops and ranger panty’s sent the group into a real tizzy.  Go Ruck Death March is coming up; I believe this Friday.  See Slack for details.

BOM – Grateful for the small miracles this Easter season, like walking out of bed every morning and having a healthy family.  Important to not lose sight of those.

Great work.

Brother-at-Law (My name is my name – https://www.youtube.com/watch?v=jCaBYEEFTKE)

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Pre-Final Four workout at Stonewall

QIC: Skidmark

PAX: Big Stick, Hambone, FTTAL, Black Lung, Just Cheese, Deep Dish, 3rd Person, Venus

It was a relatively cold March morning as a few PAX came out early on Final Four Saturday.  As usual, FTTAL nearly ran over the group while trying to pull into his parking space just before the buzzer.

Warm-o-rama: SSH, baby arm circles, seal claps, air presses, chest to ground merkins, low and slow squats

We started out easy with a slow lap around the park.  In order to add some difficulty, we added a 18lb medicine ball which the group passed from front of the line to the back and the final person indian ran back to the front.  About 1/2 way through we stopped at a bridge to do some leg raises.  After 1 loop around the park we stopped at the playground.

Hillevens:  Merkins at the top, Pull-ups at the bottom.  In true ABEH fashion, black lung took a minute to invite a buddy of his who was out doing pullups with a group of Nashville rock climbers.

Once we were done it was coupon indian run to the main building where we did 3 sets each of a wheelbarrow relay up and down the entry way stairs.

Then it was coupon indian run to the short track 1 block south of the park for a Dora 1-2-3, featuring Merkins, Lunges, and LBCs. As we had 9 total, we split into groups of three and did 150, 300, 450 of each exercise.  Following, Dora we coupon ran back to the parking lot for some mary.

Mary:

The Circle Merk: Pax circled facing inward. All PAX began doing AMRAP merkins while the first PAX performed 5 merkins with the medicine ball under the right hand, 5 under the left hand, and then passed it to the PAX on his left until all had completed the exercise. It was a bit awkward at first, but when the last PAX finished we were all relieved.

Then it was a quick succession of flutter kicks, Mariah’s, and JLos to finish the morning.

Thanks to everyone for coming out this morning and giving me the opportunity to lead!