Month: June 2018

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Battle Brothers @ Titan

14 PAX Present at the inspiring Parthenon for a Brother-themed Q by YHC today.

PAX: Third Person, Porcelain, Bicentennial Man, Princess Aurora, Mickey Mouse, Reveille, Right Said, Hi-Viz, Smokey (Willy Loman from NC), Doubtfire (F3Knoxville PAX), the Bandit (F3Knoxville?), Blue Mule, Trapper Keeper, 3rd Degree (QiC)

Quick mosey to East side of Parthenon for WoR: SSH, SJ, Tempo Squats, IW, LBAC F and BaCs F

7s: Double shot of Jack-ees at bottom (Burpee with plank jack after merkin and SSH instead of jump at end), Piggy-Back Carry Partner up stairs, Lt. Dans at Top (Plank and wait for Partner PRN) Bear Crawl down stairs, Continue 7s alternating carrying-partner each time (Mickey really liked this one…Bicentennial Man almost got runover twice)
Mosey to John Thomas Statue on SW side of Parthenon
Speed Bump of Partner Leg Throws x20 each
Mosey to the Pain-ground
5:10:15s
 One Partner High-Planks until other Partner performs 5 pull-ups, 10 Merkins and 15 squats
x5 rounds each partner
Mosey to Parking lot North of Parthenon:
Perform Mary exercise until Q yells GO! and then sprint to other end of parking lot
Exercises:
Alternating High and Low planks
Twisting WWIs
Flutter Kicks
Back to Statue for 3:6:10 of DIDs
Dips, Irkins and Dirkins (3 of each, 6 of each, etc)
MoM:
LBCs x25 IC
Freddie Mercuries x25 IC
Supermen x 10 IC (Hold up on 1-3, down on 4)
American Hammers x15IC
CoT, Countorama, NameoRama
Announcements:
F3Franklin Hosts Warpath8 7-21-18 5am @ Battleground launch. 4 hours of Fun (~14 miles, with 10 short AOs interspersed. JUST SAY YES!)
BrewRuck that same afternoon (DoubleDip!)
F3Dads camp 8-10 through 8-12 coming up. Sign up by 8-1.
Ecclesiastes 4:9–12
Two are better than one, because they have a good reward for their toil. For if they fall, one will lift up his fellow. But woe to him who is alone when he falls and has not another to lift him up! Again, if two lie together, they keep warm, but how can one keep warm alone? And though a man might prevail against one who is alone, two will withstand him—a threefold cord is not quickly broken. (ESV)
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Monkey Bars, Relay Races & Crab Hunting – Honoring the Life of Levi Hughes

PAX: Foggy Pirate, Princess Aurora, En Fuego

QIC: En Fuego

3 PAX partake in a kid-friendly workout, honoring the life of Levi Hughes, the son of a buddy of mine who went to be with his Father following an all too quick but overly abundant 3 years of life on this earth spent with family and friends who absolutely loved and adored him.

Warm up with quick mosey around the parking lot, stop at separate speed bumps for 3, 13 and 15 merkins (Levi’s birthday of 3.13.15)

COP: SSH x 13; WMH x 13, Scorpion Stretch x 13 (totaling the 39 months Levi was able to bless those family and friends in their time together).  GMs oyo while YHC explained the motivation behind today’s workout.

Like friends on a playground, we head to the monkey bars, whereby YHC instructs the PAX we’ll be keeping the friend theme together this morning, as most of what we do we do in unison or in collective counts together.

THANG:

L – Lateral pull-downs, aka pull-ups.  117 together as a team (approx. 39 per person).  Upon completion, head to track for relay race – 1 PAX completes a lap while remaining PAX hold high plank; flapjack until all PAX completed a lap.  Head to:

E – Escalator utilizing BLIMPs (because what kid doesn’t love things that fly).  Collective counts of 30, 60, 90, 120, 150 with respective BLIMP of Bodybuilders, Lieutenant Dangers, Imperial Storm Squats (exhaustion setting in), Merkins and PlankJacks; back to track for repeat of relay race, this time PAX hold low plank

V – It’s time for some wheelbarrow play-time, in the form of Vacuum Cleaners.  Two PAX hop in wheelbarrow position; wheelbarrow to sideline (approx 15 yards away), perform 5 derkins, reverse wheelbarrow to starting line.  Flapjack until all PAX have completed, with third PAX performing exercise in unison doing bear crawl.  Back to track, repeat relay race, PAX alternate between high and low plank.

I – Indian Crab Walk.  Apparently Levi was all about some crab hunting at the beach, and in fact his last t-shirt worn was his favorite crab hunting shirt.  PAX lined up on their six, PAX in the back crabwalks to the front, then next guy, etc.  Guys on six alternate doing WWIs, LBCs and American Hammers.  Approx. 60 yards of crab walking – here’s hoping the little man was smiling as he was watching.

2 minutes left on the clock, we give an AYG shuttle run on the field – 1/3, half, 2/3, full.  Time called and we mosey back for COT.

PAX – Honor to be able to lead you this morning in celebrating Levi and appreciate you showing up and doing your part in it.

For all of us men, Levi’s mom mentioned in the eulogy that Levi came to her at 11:00 that night and asked her to come sleep with him.  Whereas normally she might think twice at such a request, she this time hopped out of bed and unbeknownst to her spent her final night with him cuddled up in a bunk bed together.  How special is that.  Reminder to us all the preciousness of this life and our time together.  Fathers (and YHC is speaking to himself here), be quicker to listen and slower to raise your voice, spend that extra five minutes rubbing their backs at night, get off the couch and down on the floor with them – and most of all, keep reminding those littles how loved they are.

En Fuego

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World Cup Conditioning

PAX: Funyuns, Skid Mark, Trojan, Canary, A-Fib, Offshore, Black Widow, Umbrella, Olan Mills

9 post for a muggy 72° start for the official launch of the Purple Cow.

Drop for a quick 5 burpees before we mosey over to the park.

Circle up in the middle of the soccer field for disclaimer and getting the party started.

Q: Olan

  • SSH x20
  • Good Mornings x10
  • Willie Mays Hays x10
  • Baby Arm Circle x10
  • Rev Baby Arm Circles x10
  • Merkins x10

Q: Umbrella

11’s – Single leg squats each leg + Burpees running the length of the soccer field. My guesstimate is that field is a long’ish 75yds… enough to hurt.

Q: Black Widow

Mosey to picnic tables for dips, arkins, Derkins (20/15/10) rinse and repeat

Mosey to basketball court for some 4 corners bear crawling the length and crawl bearing the width with merkins x10 at each corner.

Q: Offshore

Mosey to swings for swirkins x10 & rows x10 rinse and repeat, rinse and repeat.

Mosey to monkey bars for a few sets of pull-ups x5.

Q: Olan

Mosey back to the parking lot incorporating some side shuffle and backpedaling.

Flutter kick for the six. Wrapped up with some Alabama Prom Dates, J-Lo’s, WWI’s, High plank with some alternating arms and finally some Good Mornings.

Great launch guys. Looking to get some more b’wood dudes out there.

Brentwood Baptist has an upcoming adoption picnic if anyone is interested.

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FATHERHOOD

PAX:  Blue mule, En frego, Hi viz, Crab legs,  Vector,  T cell,  PA,  RIGHT SAID,  Bad boy, Porcelain, Trapper Keeper, Bicentennial Man, Revelry

13 PAX learn a lot more about Fatherhood this morning. Strength, Patience, and Endurance was all tested.

Temp: Cool 73 degrees with 80% humidy.

Warm up with a quick mosey around the neighborhood. New homes going up if anyone is interested. Medium price ~$800k…

COP: SSH x 30 IC, High Knees x 30 IC, Merkins x 15 IC, Mountain Climbers x 20 IC, Willy Mays x 15 IC Each Leg, Good Mornings x 15 OYO.

Each exercise represented a point in a fathers life where he would feel such pain or exhaustion in a muscle group. After each exercise, PAX completed a sprint up the hill with a mosey back down to complete the next exercise.

F – Fast sprints x 3
A – Air presses  x 60
T – Single Leg Thrusters x 30
H – Monkey Humpers x 30
E – Elbow plank progression
R – Reverse Lunges length of hill
H – American Hammers x 30
O – Overhead Claps x 60
O – Overhead squats x 30
D – Dips x 50

MARY: Fludder Kicks x 30 IC, LBC x 30 IC, Nolan Ryans x 15 IC Each arm

Announcements:

This Tuesday, June 19th, Send off for Crawfish, Third Person, and Mickey Mouse at Edley’s in Sylvain Park @ 8pm.

Tin Can Ruck – See PA’s announcement on Slack.  ~6 hours or running starting mid-Saturday morning, July 21st.

It was awesome to lead you men this morning!

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Detention 11’s

As QIC moseyed into the parking lot he was surprised to see two young men from his church he invited.  Both think themselves to be hotshot athletes.  Today they got put in detention.

Temp:  76 ish

Gloom:  100% muggy

PAX:  Floppy Disk, CAPSLOCK, Splinter (FNG), Fumble Brag (FNG), Cinderella, Grease Trap, CCR, Ludwig, Pop a lock, Accounts Receivable, Vegemite, Grisham, Too Tall, Dilly Dilly, Donuts

QIC:  Dupree

Warm  up lap around the short loop and then for a surprise between the baseball fields over to the Dupree Domain at CBC Parking lot.

Disclaimer given

WOR:

SSH – xs11 in cadence

Good Mornings – xs11 in cadence

Willie Mays Hays – xs11 in cadence

Baby Arm Circles – xs11 in cadence

Reverse – xs11 in cadence

Seal Claps – xs11 in cadence

Slow and low squats – xs11 in cadence

Slow and low Merkins – xs11 in cadence

THANG:  All about 11’s today

Round 1 – Merkins at the bottom of the hill, squats at the top.  Starting with one merkin at bottom and 10 squats at the top.  Two young FNGs thought this was a race.  They soon learned they were in detention.

Round 2 – Atomic Merkins at the bottom of the hill; jump squats at the top.

Round 3 – Burpee at the bottom of hill; lunges at the top.

Mosey back to CH parking lot for some Mary

MARY:

WW1 – 11 on your own to wait for six

Flutter Kicks – xs 33 in cadence

Good Mornings xs 11 in cadence to close

COT:

Two FNGs brought by QIC today.  Both young and athletic and like to talk about themselves.  Both have also contacted QIC to say that was the hardest thing they’ve ever done.  You’re welcome.

3rd F opportunity this Saturday at 4:00 pm at Crievewood Baptist Church.  We are packing snack packs for Oasis Center.  Oasis’s CEO Tom Ward will be there to talk about what Oasis does for homeless teens.  Also making it a 2nd F opportunity for the family.  Bring the M and the kids.

Always an honor to lead you men.  You all inspire me to be better each day.  Thanks for starting off the week right.

 

Dupree

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16 June 2018

Temp: 70s

Gloom Factor: Nil

PAX: Wall Ball, Crawfish, Frogger, SkidMark, Black Lung, Blue Mule, Chiccadance, Umbrella, Bagger Vance

QIC: Bagger Vance

0600: Disclaimer

8 Count Body Builders x 10 IC

Long Mosey to Upper Lot for WOR:

Squats IC x 13, IW IC X 13, HB IC X 13, SSH whilest YHC gets Tunes lined up

Disclaimer #2…Lots of today’s work will be new to the PAX and Q so #Grace will be much applied and appreciated…

Mountain Climber Merkins IC x 13 (three count Mtn Climber x 1 Merkin = 1)

Head out in Mosey fashion North on 12th Ave

Stop 1 at the Yoga Joint for Evolution I

Wall Sits, Break Dancers x 13 IC

EVO II – Mosey to Howell’s Alley

Right Hip Flexor Wall Sits x 13 IC

Side Straddle Squats x 13 IC

Bear Crawl to Curb

Inch Worm Incline Merkins x 13 OYO

Left Hip Flexor Wall Sits x 13 IC

EVO III – Mosey to the Dry Cleaners

Wall Sits for the 6

Side Straddle Squats x 13 IC

Merkins x 13 IC

EVO IV – Mosey to Jenni’s So So Ice Cream and Partner Up

P1 Dips on Wall while P2 holds feet x 13 OYO, Flap Jack

EVO V – Mosey to Ashwood for Partner Politician Pushes

P1 pushes P2 in the chest as P1 Politicians (Reverse Mosey) up the Hill, Flapjack 1/2 up and Flutter Kick for the 6

Wall Sits w Hip Flexor Stretch x 13 IC R/L

EVO VI – to the rear of Belmont Church, wall sit for the 6 then to high plank

Mountain Climber Semi Circle (High Plank, walk feet semi-circle up towards right hand then back around towards left hang = 1) x 13 OYO

To the front of Belmont Church

Box Jump Squats – start position is sitting on ledge, jump up and then return = 1 x 13 OYO

Face Melters – start position is in high plank, walk feet to the top of steps and perform one decline Merkin, walk feet down to starting position and perform one Merking = 1 x 13 OYO

EVO VII – Mosey to Bernard, wall sit for the 6.  With partner, Bear Crawl up Bernard to first utility pole, Mosey to second utility pole, Politician to third utility pole.  Rinse n Repeat in that order to the crest of the hill.  #CrowdPleaser

Shake out over to Belmont dormitory for more partner work utilizing the 50′ sand bags keeping the temporary fence in place.  P1 back to back w P2 and PAX simply hands bag back and forth between the two for 1′.

EVO VIII – As we were 15 minutes left in the Q and a little over 1M to the StartEx, YHC called audible and had PAX Indian Run back to StartEx.  Great job HIM keeping in formation and in getting all PAX to push themselves to keep moving.

MARY:

Single Leg Thrusters x 13 IC – on 6, keeping left leg on ground, thrust right leg towards chest

Alabama Prom Dates x 13 IC – Static position of the Mariah Carey

Single Leg Thrusters x 13 (left leg)

Pistol LBCs x 10 IC ea leg

Dynamic Leg Thrusters – movement is just like the single leg thrusters but with both legs in motion.

GMA x 13 IC

Cherry Pickers x 13 IC

Time.

NM: Pretty wet n humid this am.  Thank you all for humoring YHC with the new movements; I picked them up from Men’s health…lots more to come from there.

Chiccadance back for more…two weeks in a row looking for three next week.

BH:

Spicoli, El Maestro, En Fuego’s friend, Jigsaw…heal up and lean on and into The Lord.

Crawfish Farewell Q at Stonewall next Saturday 0600.  Should be a goody.

Mickey Mouse, Third Person and Crawfish Farewell 2ndF and beers on 19 June…check slack for Deets Edley’s in Sylvan Park is AO.

Purple Cow starts up on Monday at Brentwood MIddle School.  All welcome.

413 will come to an end for this Session on Thursday.  One of the 413 PAX, Wolverine Co-VQ with Porcelain.  Should be a doozy.

YHC,

Bagger Vance

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The Ring of Fire – The Hill 6/14/2018

It was a great morning to get out and make ourselves better.  74 F and Muggy for the 10 PAX that made the effort to better themselves.

QIC: Skid Mark

PAX: Black Lung, A.fib, Bagger Vance, Yard Sale, Bob the Tomato (rename), Cowboy, Too Tall, Vegemite, Money shot

We started with a medium pace mosey around the campus, arriving at the ring of fire (red rubberized track) for warm-o-rama.

Disclaimer

WOR – SSH x20, Good Mornings x10, Willy Mays x10, LBAC f/b x15 each, overhead claps x10

Thang:  The Longest Mile

As many of us experienced Funyuns’ strength building beat down this past Tuesday, a cardio heavy routine was in order.  We set up at the start of the 100m on the track for a track based work out.

4 Laps around the track; Start each lap with 5 Burpees, stop at each 4×1 relay exchange site and the finish for a strength exercise. Plank for the 6 after each lap.

-Lap 1: Merkins x15 per stop

-Lap 2: LBCs x20 per stop

-Lap 3: Squats x20 per stop

-Lap 4: Carolina Dry Docks x10 per stop

The PAX were breathing heavy at this point and muscles were begging for relief.  There was none given. Time to partner up.

-1 lap: Partner carry the straights, mosey the corners

-1 lap: Bear Crawl/Lunge Walk the straights, mosey the corners

Mosey Back to the parking lot

Mary:  Flutter Kicks x30 (ran out of time again)

COT

Thanks again for giving me the opportunity to lead this morning.  Target for increased cardio/calorie burn achieved. My estimate was 720 kcal burned in 45 min which comes out to 960 kcal/hr.  Not bad.

SYITG

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4:13 Strong: Sinestro Had to Take Off His Jacket

It was hot this morning.  Yet there was Sinestro rocking a full sweat suit.  Hoodie.  Pants.  The works.  What a guy.  Here is what happened.

PAX: Porcelain, CAPSLOCK, Hot n’ Ready (incredible name), Venom, Sinestro, Night Crawler, Red Skull, Wolverine, Killmonger, Floppy D, Donuts/Dmish, CCR (CoQ), Brother-at-Law (CoQ).

WOR:

CCR kicked us off with a mosey to the LF foul pole.  Killmonger took off like a bat out of hell.  After the workout Red Skull informed us that Killmonger was determined to kick ass this week after what he felt was a poor showing last week, thus the fast start.  We’ll get to how that turned out.

SSH (x20), GMs (x10), WMH (x10), LBAC (x12?), Reverse LBAC (x12), Overhead claps (x12), NAVY SEAL claps (x12).

Four corner workout.  Each station has 4 sets of 13 reps of the following:

1. Merkin variations

Broad jump to behind home plate

2. Squat jumps.  Sinestro led us by counting.  Killmonger faded after the third set and had splashed merlot by the time we lunged our way to the RF foul pole.  “Steve, that pork is coming up on me.”  I assume they all had pork for dinner last night.

3. Carolina Dry Docks.  Sinestro ditched the hoodie here.  Wise.

Backwards run to Center field.

4. Burpees.  People were struggling at this point, but everybody perservered.

Slowsey to LF foul pole, gather up, then Brother-at-law tags in for a slowsey to the basketball court.  We picked Killmonger back up in the parking lot.  He jumped right back in like a champ.  Love it.

11’s on the basketball court with jump lunges at one end broad jump to wide grip merkins, then jog back to jump lunges.  Many were hurting during this, but everybody kept at it.  Great attitude across the whole group this morning.

Everybody was pretty gassed so we slow rolled into Mary with some GMs and WMHs, then a bunch of Happy Jacks IC.

Mary was a simple flutter kick x20 IC and high plank shoulder taps x20.  Wrap it up with 10 GMs.

Porcelain delivered an excellent announcement to the group about taking responsibility for your own actions.  Porcelain will have the Q next week and will be splitting it with Wolverine, who asked to Q for the first time.  Awesome initiative shown on his part.  Let’s try to get as many guys out to support them.  Sinestro and Venom both offered up prayers that they keep on the right path and keep looking forward.  Killmonger and Red Skull discussed how to deal with negative thoughts towards others.  A great final five minutes and COT.

Unfortunately Shaq left 4:13 Strong on Sunday night.  Let’s pray for him and all the others that are sticking with it.

-30-

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Titan 06-13-18

PAX: Trapper Keeper, Crab Legs, Hawkeye, Preacher Man, Third Person, Right Said, Hambone, Bagger Vance, Sand Lapper, T-cell, Hi Viz, Porcelain, Blue Mule, Crawfish (Q)

Conditions: couldn’t ask for much better

Short mosey to the ampitheater for warmorama: GM x 10IC, SSH x 10IC, WMH x 10IC, High Knees x 15IC, Butt kickers x 10IC, BAC f/r x 10IC

DIDs: 20 dips, 15 incline, 10 decline.

Mosey to playground for Hambone’s pullup special: 3 rounds AMRAP w/ 5 more partner assisted.

20 swerkins while partner holds peoples chair.

Mosey to Parthenon Ave hill for BLIMPS: 10 burpees, 15 Lt Dans, 20 IW, 25 merkins, 30 plankjacks, 35 smurfjacks. Run up to top of hill & back after each round.

Mosey to volleyball courts for partner sand sprint races x 5 rounds. Loser does 10 merkins each round.

Attempted assault on the HCA black miata at this point, but were quickly (and very politely) turned away by a female security guard.

Mosey back to Parthenon for mary: ABCs, LBCs x 20IC, J-Los x 20IC, 2 minute plank progression.

It’s been an honor to post with you men at Titan the past 3 years. This is the best AO in town. Keep it growing!

Bullhorn: Brew Ruck and Warpath July 21, Farewell beers for Third Person, Mickey Mouse and YHC at Edleys in Sylvan Park on 6/19 @ 8pm.

SYITG,

Crawfish

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The Racetrack Summer tribute

Summer Tribute

6.13.18 -The racetrack – conditions 73 degrees and clear.

PAX of 8: Olan Mills, Big Bang, Ebola, Twinkle, Canary, Blackwiddow, Tinder (FNG via Offshore & Canary) and Offshore (QIC).

The PAX took a quick mosey up the hill to the parking garage for some warm ups after the disclaimer is given. SSHx10, goodmornings x10, willie mays x10, baby arm circles both ways x 10, 10 merkins, squats x10 all in cadence.

The PAX then paid tribute to the Summer through a convergence of cardio and strength highlighting the 6 story parking garage as a venue. Each set began by running six flights and checking out of stairwell with 5 burpies to then run the parking deck and down the adjacent stairwell and back. To then enter the stairwell each PAX completed an exercise to then enter back into the stairwell and dog days of summer.

S – squats x 25

U- carolina dry docs x 20

M – merkins x 20

M – diamond merkins x 20

E – lunges x 20 (each leg)

R – sprints 75 yards x 4

A quick mosey back to the race track provided the PAX the opportunity to get 2 sets of 10 pull ups before heading back to the parking lot to finish with some Mary.

Mary – AIC flutter kicks x 30, alabama prom dates x 10, alternating shoulder taps x 10 each arm, low plan for 30 seconds, 10 merkins, and American Hammers x 30.