Month: June 2018

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440 on the 440 and Double the AO’s

YHC was planning on rain. Didn’t happen. What a glorious treat.

12 showed for a little exploration of the recently completed 440 Greenway.

First we did a quick COP in the Great Lawn. WMH, GM, SSH, Squat, and Merkins. It was quick. Needed to get moving. I had no idea how long that sucker was going to be. Felt like an Aunt Bea Q.

We started at what will now be the official Westeros launch point at the Greenway entrance. We did 10 Merkins, 10 Squats. 10 Little Baby Crunches, and 10 SSH. This 40-pack would be repeated 10 more times (11 total sets)

We headed down the 440 Greenway, stopping occasionally for the 40-pack. Ultimately, in maybe what had not been accomplished since Ironclad 1.0, we arrived at Titan. Circled back and finished our 40 packs at the start. For those who weren’t tracking, we did 440 of the exercises. Greenway is approx 2.5 miles. Helpful to know for any future Ironclad events.

Wrapped up with some Mary.

Bullhorn:

  1. Wednesday is Mickey’s last day before he heads to Chapel Hill. Let’s send him out with a bang.
  2. Continued prayers for Vectors father plus Reveille’s brother and father. One is deploying to Russian border and father is coming home.
  3. GREAT having Harvey Updike back out. With Voucher appearing, enjoy seeing so many new-old faces. Who knows, maybe The Mighty Stork  is coming back next.
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The Beast Comes to the Cow

Pax: Canary, Tinder, Trojan, Ponzi, Umbrella (coffeeteria, THX!), Olan Mills, Black Widow, FNG William= Boone’s Farm, FNG Ben= Flopper, Toga (Q)

Ten (Purple Cow PR) redwoods posted for another glorious day at The Purple Cow.  The weather was just right for some PT, and it went something like this.

Mosey to main park parking lot for Warmarama: SSH, merkins, Russian Soldiers, Imperial Walkers, Scorpion Stretch, Hillbillies, Good Mornings

Mosey to soccer field for The Beast= run down field stopping at 25, 50 and 75 for 6 reps of an exercise, touch the far end line and repeat coming back.  Exercises were WW I, merkins, squats, LBC, flutter kicks, and something else?

Mosey to pavilion for ye old triple check= teams of 3 rotate through 3 exercises until all players execute each exercise three times.  Three truly is a magic number.  Exercises= people’s chair, mtn climbers and run to picnic tables for dips.

Mosey to monkey bars for pull-up ladder to 5 and back down.

Indigenous peoples’ run back to BMS parking lot for quick mary and merkin ring of fire.

COT: Prayers for Spicoli and joy for YHC getting a new job.

NMM:  The Purple Cow seems to have hit a chord in Meadow Lake.  It seems the residents all know one another or only have one degree of separation.  YHC knew everyone would be more related when we moved back South.  The PAX kept it together and made solid eye contact with their partner holding the chair.., per Q’s instructions.  It increases intimacy and deepens the bond!

Stay Classy,

Toga

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Stonewall 06-23-18

PAX: Hambone, Blue Mule, Big Bang, Bagger Vance, Bad Boy, Black Widow, T-cell, Princess Aurora, Black Lung, Skid Mark, Vegemite, Foxtrot, Cowboy, Pop-a-lock, Edible Arrangement, Third Person, Hi-Viz, Floppy Disk, Porcelain, Brother at law, Big Stick (coffeeteria), Crawfish (Q)

Conditions: not terrible

Mosey to gravel lot on Kirkwood for warmorama: SSH x 20IC, IW x 15IC, WMH x 10IC, GM x 10IC

The Thang: Dredd’s 5 C’s of Leadership

Candor: being open and honest; frank

– partner up; stay w/ your partner for duration; encourage him, push him

Competence: the ability to do something successfully or efficiently

– Modified Army Ranger Fit Test: Merkins & WWIIs AMRAP x 2 min

Commitment: being dedicated or devoted to a cause

– 10 burpees/min x 10 minutes (15 last minute)

Contentment: consistent attitude

– 10 merkins, bearcrawl width of bball court, 9 merkins crawlbear back, 8 merkins, etc to 1

– 10 jumpsquats, lunge width of bball court, 9 jumpsquats, reverse lunge back, 8 jumpsquats, etc to 1

Courage: strength in the face of pain or fear (represented by the stars & stripes at the top of the hill)

– Partner pushes to top of hill, flapjack, R&R

– Hill sprints x 5

Mary: Flutterkicks x 20IC, J-Los x 29IC

Bullhorn: TN Can Ruck & Warpath 7/21, Last 4:13 Strong this Thursday, Continued prayers for Spicoli and El Maestro

It has truly been an honor to post with you guys the last 3 years. I had no idea how much I needed F3 before that run through Centennial in September 2015. I am better physically, mentally, emotionally, and spiritually thanks to you guys. My wife thanks you as well, because my marriage is better for it too. Keep giving it away and keep the momentum going!

Godspeed,

Crawfish

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“Warren” at Slamberry

Record 12 Pax showed up for another Slamberry workout. 

PAX: Bagger, Grisham, Dilly Dilly, Tampa, Funyans, Big Bang, Ebola, Numtux, Edible (prevac), Donuts, Rosemary, and Greasetrap QIC. 

Started off with a short mosey and circle up for warmup. Fast paced warmup with lots of squats and shoulders to get everything warm. 

Explain exercises and proper form by Dilly Dilly to make sure no one got hurt. 10 reps of each exercise, low weight to get warm and then load the bars up and start the clock. 

For time: (25 min cap)

2 Rounds of the following:

Run 400m

20 overhead squats 95, 85, or 65 weight

20 push press 95,85, or 65 weight

20 KB swings 70 or 53 weight

Run 400m

16 Wall balls 20lb balls

16 box jumps 24″

16 lunges 80 or 60 sandbag

If you had doubts on how hard this would be, those doubts quickly left. The squats suck!

Last 5 min everyone grabbed 20 or 25lb of weight for the beach body. 

20- V Ups w/weight

20- American hammers w/weight

20- Donut relaxing stretch

20- V Ups w/weight

20- Good Mornings

Great workout boys. If you haven’t experienced a Slamberry workout, what are you waiting for? No need to have weights, we have covered for up to 16 Pax. 

No thanks to Calfkiller making my workout exceptionally hard by showing up on my back porch late last night with two other guys carrying cigars and bourbon. For some reason I didn’t see them post this morning…

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Partners, Coupons and Whatnot

PAX: Prevac, Yard Sale, CAPS LOCK, Tinder, Dupree, Brother-at-Law, Black Widow, A Fib, Captain Flatline, Ludwig von Oshkosh, Vegemite, PSL, Big Stick, Reefer, Tiny Dancer, Swamp Fox, Accounts Receivable, Floppy Disk

QIC: Floppy Disk

Cooler than normal temps for this week met the 18 that posted at CH this morning, dutifully taking their red pill. Big Stick Q was originally on the menu, but he phoned in a favor last night so YHC picked up the reigns. We commenced with the obligatory bus hill warmup mosey discussing 20 year reunions and Canada. Circle up in the parking lot for some COP.

Disclaimer
WoR (all IC)
SSH x20
Imperial Walkers x15
High Knees x10
Butt Kickers x10
Guten Morgens x10
Willie Mays x10
BACs F x10
BACs R x10
Air Press x10
Squats x10

THANG
Partner up and send one pardsy to pick up a landscaping coupon. Meet back up at the incredibly necessary sidewalk rails for some coupon rows and merks. 3 sets of:

15x weighted rows while partner holds legs
15x weighted merks

Grab those coupons and head to the pavilion. Partner 1 does amrap block exercise while partner 2 does some playground work with merkin variation. Flapjack. 3 total sets.

Block Exercises: Thrusters (with bicep curls), KB swings, Dead lifts
Playground Exercises: 10x Pullups, 15x Diamonds/Swerkins/Atomics, 30x bench dips (or 15x bar dips)

Return the blocks and head back to the parking lot. Partner 1 runs the front loop while Partner 2 does amrap Burpees. Flapjack. 2 rounds of Burpees then 1 round of Squats.

MARY
20x Flutter Kix (IC)
20x Freddie Mercuries (IC)
10x WW1s (OYO)

2nd/3rd F tomorrow, 6/23, at Crievewood Baptist hosted by our own Dupree. 4pm. Bring yo kids and yo wife. Don’t hide them. Continue to lift up our brothers Spicoli and El Maestro.

Floppy Disk

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Logging In….

Hot and humid but a little bit of rain at beginning to cool us off.  Wolverine of the current 4:13 strong class stepped up to VQ with YHC.

Pax: Wolverine co-vq, Porcelain co-q, red skull, bagger Vance, PA, casual friday(FNG), kingpin aka snoopy(lifo?), reveille, toga, skid mark, pop-a-lock, sinestro, night crawler, venom, killmonger, hot and ready, vegemite, umbrella, donuts, dilly dilly

Warmarama: Wolverine led us off with a swift mosey down and up the stairs then to the softball field.  Disclaimer administered by Porcelain.  Wolverine cycled us through good mornings, merkins, squats, and a final round of good mornings.

The thang: Wolverine took charge in setting up the first exercise by calling for everyone to buddy up.  Set up a Dora variation with partner sprints to the outfield fence and back to the dugout bench where the exercises were 100 merkins, 100 step-ups (both legs = one rep, and 100 sit-ups.

Porcelain picked up a mosey back back to the basketball courts then established a last man up Indian run out and back.  It was a setup for log training.  Broke into a short and tall groups with 4:13 pax in charge.  Demonstrated lift with tall team on the first log aka telephone pole.  The team managed to get up to hip simply enough but struggled with 10 pax to shoulder so YHC called the short team on the log as well and repeated 8 reps of shoulder to overhead as a full workout before carefully crushing but not breaking toes on the down.  Foregoing further pain on the log for safety’s sake.

YHC set up 11’s on the basketball court with 10 burpees on the far end followed by 1 jump squat on the near end and continuing OYO.  Called 11’s short around 2/3’s through to keep time for Mary as I wanted to give more of the 4:13 pax time to lead.

Mary: Around the circle for 20 reps of abs decided on and cadence called by the 4:13 pax.  Wolverine led off with sit-ups.  Peter Parker’s were called by night crawler.  We all were feeling a little fog of war at that point so all was well with Venom finishing it off with squats.

Welcome Ed aka Casual Friday that is helping out our brothers in the evenings with a support group.

A little tailgate coffeeteria was had with PA, toga, red skull, pop-a-lock, venom, Wolverine, skid mark, vegemite, umbrella, and porcelain.

Reveille on Q next week for the last stronghold workout before this class graduates to take on different jobs around town many involving construction.  Come by to give them a great send off.  If you have never been in on a Reveille workout get ready for some pain.

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The New Cooper

Conditions: Swimming Pool, 70ish degrees

PAX: Funyuns, Floppy, Too Tall, Big stick, Pope, Fttal, CCR Donuts, Dilly dilly, Umbrella, Caps lock, Dupree, Tiny dancer, Psl, Prevac, Venus, YHC

Warmorama: Who Cares

Thang: The New Cooper

Start: 50 Burpies

Famous Hill Lap

50 WWIIs

Famous Hill Lap

40 Burpies

Famous Hill Lap

40 WWIIs

Famous Hill Lap

etc.

Floppy was on the round of 10 and then YHC called time.

Head over to the hill by the Gazebo,  Crawl Bear to the Top

Head home for MARY:

Mary: 2 minute plank

COP: Pray for your Brothers in F3 and the daily struggle that is life.

Moleskin: Great work dun by all, even though the delay tactics in asking all sorts of stupid questions did work.

3rd F: Keep a lookout for Duprees slack message

Lots going on this summer: TN Can Ruck, Warpath 8, 4th of July Convergence, and Ironclad to do lists.

 

Sparty ON and SYITG,

BigBang

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The Hills Were Alive

11 Pax treated themselves to an early morning beatdown with a new FNG “Von Trapp” and the hills were alive with the sound of music…well actually with sounds of pain, but that is the official F3 music anyways.

QIC: Creeper
Co-Q: NumbTucks
PAX: 3rd Degree, Ragdoll, Netfilx, Hushpuppy, Barney Fievel, MRSE (FNG), Von Trapp (FNG), Sterno (F3 Franklin), Shocker (F3 Franklin)

Warmup:
SSH x 20; Imperial Walkers x15; Merkins Slow and Low x 10; Good Mornings x 10; Willies x 10

THANG 1: Creeper took over to introduce us to some good pain
1 lap around the track (.35 miles) then 10 double pump burpees all together
1 more lap then 15 Merkins
1 more lap and then 20 Copenhagens
1 more lap and then 25 squats
1 last lap

THANG 2:
Partner up
1 bear crawls around pavilion and 1 lunges around pavilion then 20 diamond merkins
switch mode of transportation around pavilion and then 20 merkins
switch modes again and then 20 squats?
switch one last time and then 20 reps of your choice

COT:
Good Mornings – 10
Willies – 10
Cherry Pickers – 10
High Plank  – 1 min

Great job Creeper for first Q! Remember that this Saturday we are testing out Nolensville High School at 6am-7am for a potential new AO. Come on out to support and be punished.

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Thr Four Corners of Brentwood

PAX: Umbrella, Vegemite, Big Bang, Cathy, Razor DBA Venus, Tinder, Olan Mills, Proton (F3 Knoxville), Canary

QIC: CAPS LOCK

10 got better, or at least sweated like it at the Racetrack this morning.  It went like this:

Capri lap around the parking lot and back for

WOR:

SSH x 15

GM x 10

Willie Mays Hayes x 10

Cotton Pickers x 10

LBAC forward x 10

LBAC reverse x 10

OH Presses x 10

Big baby arm circles forward x 10

Big baby arm circles reverse x 10

Thang:

Mosey across Maryland Way to the corner for an explanation of today’s workout. YHC took a gander at Google Maps yesterday to formulate the Four Corners of Brentwood Escalator:

1st Corner: 10 squats and mosey up sidewalk to OHB for

2nd Corner: 10 squats and 20 merkins.  Mosey just below OHB past O’Charleys to Walgreens at corner of OHB and Franklin Road for

3rd Corner: 10 squats, 20 merkins, 30 lunges (15 each leg). Mosey down Franklin Road to LBMC/Hill Center at Maryland Way for

4th Corner: 10 squats, 20 merkins, 30 lunges and 40 OH claps. Mosey back to 1st Corner

Since we’ve reached the top of the escalator, we’ve got to get back down. 1st corner 10 squats, 20 merkins, 30 lunges, 40 OH claps and mosey on same route as before. Repeato each corner subtracting one exercise each time ie., 2nd Corner was 10 squats, 20 merkins, 30 lunges.

All corners completed and back to the parking lot for some

Mary

Flutter kicks x 20

Remain on 6 and hamstring stretch each leg 25 seconds x 2. Finish with 25 second stretch in middle.

Time.

Moleskin: 3rd F Opportunity at Crievewood Baptist this Saturday about 4 to benefit the Oasis Center. See Slack for details and AO Q is Dupree.

Great work this morning.  I had never run that route and wasn’t certain we were going to finish, but made it with 3m to go.  Each lap is about 1.8 miles, so put yourselves down for approx. 3.6 miles with some decent elevation change and some exercises mixed in.  Great to have Proton join us from F3 Knoxville.  Come back any time!

 

CAPS LOCK

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Smokeboots 6/20/18

75 degrees and 1,000% humidity greeted the 6 PAX who posted for a 4.4 mile run this morning. Ideal conditions for endurance.

PAX: Floppy Disk, Edible Arrangements, Skid Mark, Too Tall, Donuts/D’Mish, Ludwig

Pace was roughly 7:40 a mile, but it felt like 7:15 in the heat and humidity.

Good work by all.