F3 is Fitness, Fellowship, and Faith
PAX: Floppy Disk, Jacques
QIC: EPO
Only two of us for the track workout SmokeBoots option. EPO came up with the workout and Jacques and I executed. The workout was 4×1200 w/2:00 jog between, then finish with 2×400 fast with 1:00 recovery between. It was a tough day. YHC struggled mightily, due to the conditions, and likely also in part to Funyuns smoker yesterday. Jacques pushed the pace the whole time. That guy is a machine. Big Stick was nowhere to be found.
PAX: Reveille, Afib, Skid Mark, Black Lung, Edible Arrangements, Too Tall, Frogger, Donuts/D’Mish, Dilly Dilly, Ludwig (Q)
A record 10 PAX (at least a record since I started posting two years ago) posted at smokeboots this morning for a nice muggy run through the shire. Apparently Reveille was unaware this was a running only workout. No matter.
During the first mile Donuts shared a great story about pranking his future sister-in-law at her bachelorette party. After the big hill 4 PAX continued on the 4.4 mile route, and the other 6 ventured off onto the 3.1 mile route.
We all eventually ended up back at CHE for COT/BOM.
Good work by all.
6/12/18- Sir E- 72* and clear
PAX: Bagger Vance, Donuts, Too Tall, Venus, Big Stick, FTTAL, Big Bang, Bloodclot, Dr. Smart, Skid Mark, Cinderella, Floppy Disk, Dilly Dilly, Vegemite, Umbrella, BrotherAtLaw, Red Bag, Black Lung, Spider Bite, SlugsNBugs, Pocahontas (F3 Greensboro), Funyuns (QIC)
22 PAX decided to get better this AM at Sir E. 5:30 AM- mosey from CUMC up Manley and back to north parking lot of CUMC. Side shuffles, politicians, butt kickers thrown in during the mosey. Circle up for COP.
COP: SSHsx20IC, GMsx12IC, BACs(f)x5IC, BACs(r)x5IC, APsx5IC, SCsx5IC, Tempo merkinsx10IC, ASTsx20IC, Scorpionsx10IC, Supremansx10IC
The Thang:
During the F3Heavy 006, Cadre Danny (F3 Linus) instructed the PAX on the importance of proper form during exercises. He has posted at different AOs all over the country and noticed poor form consistently across the board. He said we are cheating ourselves and not getting better when we choose the half-ass our exercises. With that in mind, YHC wanted the PAX to focus on proper form. We partnered up for accountability. Oh yeah, form always tends to break when tired, so we did a lot of burpees in between sets. It looked something like this:
6 burpees every 30s for 5 minutes
P1 AMRAP merkins (elbows locked at top, break parallel at bottom, head up) for 1 minute while P2 checks form. Flap jack
6 burpees every 30s for 2 1/2 minutes
P1 AMRAP WWIIs (hands locked behind head, shoulders touch ground, chest to knees) for 1 min, P2 checks form. Flap jack
6 burpees every 30s for 2 1/2 minutes
P1 AMRAP squats (DILLY DILLY with proper form example, legs break parallel at bottom, legs locked at top), P2 checks form. Flap jack
6 burpees every 30s for 1 minute. Mosey to playground
P1 AMRAP pull-ups (hand down arms extended, pull up with chin above bar) for 1 minute, P2 checks form. Flap jack
6 burpees every 30s for 1 minute
P1 AMRAP 4 ct. flutter kicks (BV with demonstation, toes pointed up, legs straight, 6 inches above ground), P2 checks form. Flap jack
Mosey back to parking lot
6 burpees every 30s for 1 minute
Laney Lou for 1 minute
COT/BOM
NM: We need to do things the right and honest way all the time. Yes, we will slip and fail at times. That is why it is so important to have a brother or brothers to hold us accountable in all aspects of life. Let’s continue to sharpen each other physically as well as mentally and spiritually!
SYITG,
Funyuns
Bagger Vance, Floppy Disk, Donuts, PSL, Brother-at-Law, Accounts Receivable, Yard Sale, Frogger, Landshark, Sharks with “Lazers”, Black Lung, Skid Mark, Vegemite, Third Degree, NumbTucks, Barney Fievel, Foxtrot Talks A lot, Ludwig van Osh Kosh, Reefer, Offshore, Cinderella, Edible Arrangement, Why Guy, Life Champ, Olan Mills, Hollowback Girl, Swamp Fox, Slugs n’ Bugs, Dupree, CAPSLOCK (Coffeteria and donut delivery), Nick Papagiorgio (FNG), Jake Brake (FNG), CCR (QIC)
Slamburry PAX for Coffeteria: Greasetrap, Dr. Smartt, Tampalibra,
A large group came out in the soup to get the scoop on the 2nd running of Friendly Friday at Cruel Hall. YHC realized the group was larger than expected, made some slight modifications and asked the PAX to bang out 5 merkins before embarking on a slow mosey down Trousdale to the bus loop for some lunges, toy soldiers (aka hop kick warm ups), backpedal and just a regular old mosey back to the parking lot for some WOR.
SSH x20 IC
Imperial Walkers x20 IC
Hillbillies x20 IC
Hop Kicks x10 IC ( I think this is the max reps)
Slow and Low Merks x10 IC
Partner up…Partner 1 grab a coupon and everyone circle up in the pavilion.
THANG
PART ONE – TABATA warm-up
20 seconds of high intensity exercise with 10 seconds of rest. 8 total sets.
Broad jumps/Fast Feet for the first 4 sets and Merkins for sets 5-8.
Bagger mistakenly identifies Young the Giant as punk rock…he got his punk on Monday
PART DEUX – HILL WORK
Partner 1 runs down to the holler, touches a sign and runs back up the hill to relieve Partner 2
Partner 2 performs AMRAP of the called exercise
Plank and wait for the 6 – 10 merkins IC between each round.
We did Thrusters, sumo squats and full body work (thruster with a curl and skull crusher mixed in)
PART THREE – SPRINTS
Parking lot…1s in front shoulder to shoulder, 2s pole to their partner’s hole
1s 50% to Vegemite’s ride and 100% to the end of the lot
Drop down for merkins while down there, repeat on way back.
Meanwhile, 2s perform various exercises with their coupon.
Flapjack. We did this sequence 3 times total
PART FOUR – BUS LOOP
1s in front, 2s behind – Broad Jump to 1st speed bump, 10 jump squats
Lunge to 2nd speed bump, 20 merkins
Backpedal to 3rd speed bump, 10 jump squats
If you are up for it, run to grab a coupon and return. If not, mosey to parking lot and circle up for some…
MARY
Flutter Kicks x31 IC
Megan Barry’s x10 IC
J-Los x20 IC
Mariah Carey’s x10 IC
One-Armed Mariah Carey’s x2 IC
High plank for 1 minute
Done? Nope…still have 5 more minutes. Those without a watch were snookered into thinking that was it.
THANG PART 5
Sevens – Merkins / Jump Squats. Now we’re done.
COT/BOM
Welcome FNGs Jake Brake (Bill Pickup) and Nick Papagiorgio (Lucas McIntosh). Great to have you out…see you back out again soon.
NMM
YHC challenged the PAX to think of one personal relationship that they have not been attentive to. The idea is to identify that one relationship and reach out to them TODAY. I am personally trying to do that at least once a week and encourage you all to do the same. My boy PSL closed us out in prayer and then it was coffee and donut time thanks to Donuts (for the coffee) and Capslock (for the Donuts). It was a pleasure always.
Until next time,
CCR
Soupy start to Tuesday for 10 F3Nolensville Pax this morning.
Pax in attendance:
Nimbus 2000 (Co-Q, VQ), 3rd Degree (Co-Q), RagDoll, Tebow, Creeper, SoccerMom, ShowMe, Barney Fievel, HushPuppy & welcome to Mr. Belding (FNG)
Mosey around lot for Creeper and HushPuppy (taking his sweet time rolling out of car and putting gloves on)
Circle up for Warm-o-rama and Disclaimer via 3D:
15x SSH IC, 10x Seal Jacks IC, 10x Tempo Merkins, 10x Tempo Squats, 10x Willy Mays Hays IC, 5x Good Mornings OYO
Nimbus VQ for the THANG:
It’s always perfect in Sylvan Park. No need for a weather update.
QIC– T-Cell
Pax– Princess Aurora, High Viz, Right Said, Porcelain, Third Person, Hawkeye, Trapper Keeper, Firefox, The Baptist, Lemon, Vector, Ebola, Bad Boy, Reveille, Crawlspace, Tiny Dancer (FNG), ABBA, (FNG) and Crab Legs (FNG).
Friendly Friday at Bomber last week. After Big Bang promising 20, we were so close, except we were missing one person, Big Bang. Sadly, after a visible mosey we circled by for some bricks.
COP – SSH, GM, Squats and some Merkins.
Mosey down to the bottom of the hill. Partner up for some friendliness. We had two circuits. One was leg heavy.
Box 1 were lunges or jump lunges for the pros. Box 2 were squat or jump squats for the pros. Box 3 were calf raises and Box 4 were Bulgarian Split Squats. And then two runners half-way up the hill as timers.
Other sides was Box 1 merkins or burpees for the pros. Box 2 were Lat Raises with bricks, Box 3 were overhead press with a cement block and Box 4 were Bat Wings (20 front circles, 20 reverse, 20 seal claps, and 20 overhead claps. And then two runners half-way up as timers.
I tried to add a little music for the day but my Haim centric playlist was getting panned. Only hard rock for this crew apparently.
Each group went through twice and then we switched.
Lil mosey around the building and finish with some mosey.
Great to have another great crowd at Bomber. And great having 3 FNGs, way to go Right Said and Third Person for the recruits. And great to have Fernando from the Sylvan Park Fest out. The tent worked!
I had to bolt, but rumors of 13 for coffeteria. We might have to open our own coffeeshop.
#KBA #BlameBigBang
13 Pax at Westeros this morning
QIC – Reveille
Pax – Bad Boy, Third Person, Trapper Keeper, Hawkeye, Crawfish, Blue Mule, The Baptist, Porcelain, En Fuego, Right Said, Crab legs, and
Light mosey to the drop-off pad for WOR
Mosey to the soft, dewy grass for the “My daughter called me fat” workout
Mule-paced mosey to AO to end with strecthing
Few notes: Tuesday 6-19 there’s an 8:00 pm meetup to send off 3 of our pax. Brew ruck registration is live. See Princess Aurora for details. Keep En Fuego’s wife in your prayers as she goes in for an outpatient procedure.
PAX: Umbrella, Offshore, Olan Mills, Black Widow, Toga (QIC), Ponzi (FNG), Trojan (FNG)
Lucky seven posted for the second test kitchen of our Granny White Park AO (official launch next week!!!). The gap in the gate is plenty large, and the park has lots to offer. Here’s how it went down:
Mosey from BMS to main lot of park. Warmup COP.
Toga’s knee rehab= Use cones for ladder drills lateral x6 and forwards x4. Hold planks and tables in between sets.
Side squats across one side of parking lot, flapjack and side squats to the playground.
Partner up for 5 pull-ups, 10 merkins (various flavors), and 20 reps of core (varied) – repeato x3. 5 chin-ups, 10 merkins (various flavors), and 20 reps of core (varied) – repeato x3.
Mosey to kid swings (careful not to touch the seats) for 10 rows and 20x abs exercises- repeato x3.
Mosey back to BMS parking lot for ring of fire (Toga and PAX on vocals).
NMM: Strong work by the PAX today as we tested some new exercises at the AO. It’s always good to work pull-ups, and there will be more to follow. Special welcome to Ponzi and Trojan who had the unfortunate pleasure of sitting next to YHC at church yesterday. Trojan was so excited about his first workout that he eschewed the offer a ride from YHC and beat me to the AO.
Come out for the OFFICIAL LAUNCH NEXT MONDAY, 6/18!! Olan Mills, Umbrella and Black Widow will be passing around the Q. The naming of the AO challenge is on.
Stay Classy,
Toga
19 PAX arrived at Stonewall this morning for a hot workout. Brother-at-Law showed up in his tank top to set the tone.
QIC: Skid Mark
PAX: Eddible Arrangments, Princess Aurora, Bagger Vance, Black Lung, Goose, Vegemite, Bad Boy, Deep Dish, CCR, Brother-at-Law, Floppy Disc, Foxtrot-talks-a-lot, Itsy-Bitsy-Spider, Creeper, Hi-Viz, Chica-dance, Abacus Finch (FNG)
We started with a mosey around the park that finished at the old house.
WOR: SSHx20, Squatsx20, Baby Arm Circlesx15, Seal claps x10, Overhead claps x10
Thang:
Partner up: Each set of 2 alternated Bear Crawls and Lunge walk to complete the loop around the old house. LBCs for the 6. Then it was a set of Crawl Bear and Reverse Lunges in the opposite direction to finish the circuit.
With our guns blazing, we transitioned to Dora-1-2-3 with Merkins, Pistol Squats, and Flutter Kicks. Plank for the 6.
Following Dora, was a short mosey to the parking lot. It was time to give the old arms a break and give the legs a better workout. A little competition always brings out the best in the PAX so it was time for a race.
1s and 2s line up in groups for an all out sprint from one end of the parking lot to the other. The last man across had to sit out after the first round and judge the rest of the races. After that, the last 2 men in each race were removed from each racing group and transitioned to doing squats while waiting for the others to finish. When it was down to 5 PAX, the groups merged for a final race. Itsy Bits Spider took the victory (aided by some well timed boxing out of Floppy Disc). As he is 20 years old, we all did 20 burpees in his honor.
Lastly, we mosey’d to the swing set area for some walks along the outer wall of the play area. 1) Derkin walk clockwise, 2) Right Leg step ups, 3) Derkin walk counter-clockwise, 4) Left leg step ups.
Mary: Due to some poor time management skills on my part, we ran a bit short on time during this 1 hr workout. Fortunately, most people were drenched and our arms and shoulders will be swole enough that nobody will be looking at our abs.
COT
Welcome FNG “Abacus Finch”. Thanks again men for letting me lead. It’s always an honor. Keep El Maestro and Spicoli in your prayers. Brew Ruck is scheduled for 7/21/18, information to be coming soon from PA.