Temp: 74
Gloom Factor: Noticeable
Big Stick Factor: NilPAX: Life Champ, Preacher Man, Foxtrot Talks A Lot, Razor, Money Shot, Cowboy (Respect), Bagger Vance
QIC: BVWOR:
Mosey to Soccer Pitch whilst displainin the Thang
SSH, Imperial Walkers, Squats, Lunges, Merkins X 13 IC
Flutter Kix X 14 ICTHANG:
MOG MILE
3 Laps around soccer pitch (1 Mile)
50 Pull Ups
4 Rounds of:
25 Walking Lunges
25 Air Squats
4 Rounds of:
25 Merkins
25 Yard Sprint
100 Block Thrusters
50 Pull Ups
3 Laps around Soccer Pitch
TimeNM:
Most PAX got everything but the last Mile in with the exception of Cowboy who finished the entire Mog Mile. T Claps Cowboy, great work brother.
That was a doozy, no wonder Gwood PAX save it for their Saturday hour long AO.
Zero MC this AM, don’t know whether that is good or bad but that is how it went down.BH:
All clear scans for Spicoli and for Preacherman’s brother.
Some requests for accountability and strength as some PAX challenge themselves over the next month or so to get better.YHC,
Bagger Vance
Throwback Saturday at The Forge
13 PAX in Attendance: HushPuppy, Soccer Mom, “Typo+” (FNG), MRSA, “TVGuide” (FNG), Nimbus 2000, Numbtucks, Creeper, ShowMe, Stats, CheezWiz, RagDoll & 3rd Degree (QiC)
Warm-Up:
- 10 SSH
- 10 Seal Jacks
- 10 Tempo Squats
The Thang pt.1:
Today was a throwback of technology-inspired Q. We started off with MODEM to warm up:
- M: Monkey Humpers x 50
- O: One-legged Burpees x5 each leg
- D: Derkins x 15
- E: Everest up the Bleachers
- M: Mountain Climber Merkins: 4 count MC and then a Merkin x 15
The Thang pt.2:
Remember when the internet (and AOL) were only accessible through dial-up? We did pull ups in honor of that. Thankfully, no screeching log-on sound emitted during this exercise. Pax in partners took turns doing 1, 2, 3, 4…10 where partner assists with the last few after PAX attempts AMRAP solo. YHC and partner Numbtux made it to 8 each. Whew! Once you couldn’t get even 1 on your own, LBCs until the 6.
After this, we needed some cardio. So we did 2 AYG sprints from the end of endzone to endzone ~120yds.
The Thang pt.3:
Next stone-aged tech piece we paid tribute to was the Typewriter
At the end zone and sideline, start with squatting side shuffle to other sideline (karaoke modification allowed for injury only, not for difficulty), perform 10 clap merkins, then advance 5 yards. Squat shuffle back to other sideline (face same direction each time you shuffle/karaoke) and perform 10 double-shots of Jack Burpees (Modified to 5 after 25 yds). (Penalty for pausing shuffle was 5 Merkins) Advance 5 yards. Perform this until the 50 yd line. Then face the bleachers. Crawl-bear to the opposite sideline and there perform 10 floating starfish. Advance 5 yards, bear-crawl to opposite sideline and there perform 10 iron mikes (Penalty for pausing crawl was 5 SSH). Rinse and Repeat until a touchdown is scored by reaching the opposite endzone. Most PAX advanced to the 30 yd line on the opposite side when time was called.
The motion of the Pax back and forth with minimal advancement is akin to a typewriter…get it?
Amazing how fast an hour goes when having fun.
Circle up for COT
NMM:
- Praise the Sky-Q (God) that Spicoli’s scans came back this week completely clear! Amazing answer to many prayers.
- I am tentatively planning a 2nd F hangout at Nolen’s Place for 2-4-1 beers Tuesday night at 8pm. TBD.
- I am proud of all PAX that showed today for putting out good effort. No one quit. It was intentionally grueling and you all kept going. Keep it up!
- Great job SoccerMom and MRSA/SoccerMom/YHC for the EH of the FNGs. Excited to #GiveitAway
- Come out and support SoccerMom’s first absolute solo-Q this Tuesday at Broken Wheel.
3D, out!
Stonewall 25 AUG 2018: 200 Burpees
Stonewall 25 AUG 2018: 200 Burpees
PAX: Blue Mule (Q), Deep Dish, Foxtrot, Bad Boy, Care Bear, Vegemite, Skidmark, Black Lung, Edible Arrangement.
Gloomy morning, muggy but not too muggy, warm but not too hot.
Warm-O-Rama: Appropriate amount of moseying, then boring things like arm circles and squats to loosen up the muscles.
The Thang: Perform 200 Burpees.
Section One: 100 Burpee Broad Jumps: Performed at basketball court. All PAX divide up into pairs or trios as needed. One PAX performs 10 burpee broad jumps across basketball court, then 10 burpee broad jumps back. Other PAX performs stationary exercise (squats, side straddle hops, overhead arm claps). All PAX rinse and repeat five times. Totals 100 burpee broad jumps. Simple but very effective.
Section Two: 23 Burpees and Laps: Performed at top of hill near basketball court. 8 burpees, one running lap around paved loop at top of hill, 8 burpees, second running lap around paved loop, 7 burpees. Simple but effective. Total burpee count: 123.
Section Three: 77 Burpees on the Clock: Performed at parking lot at starting point. One burpee, short rest, two burpees, short rest, three burpees, short rest, rinse and repeat until eleven burpees completed. Simple but very effective, especially after 123 burpees before this. Total burpee count: 200.
Mary: Step ups, homer to marge, flutter kicks, pull-ups, plank.
Other Commentary:
-Q started at 6:02. That’s right, I was on Q and got there two minutes late, I plead guilty and accept all punishments. I didn’t leave early enough to have to wait at a stop light for someone to get in trouble with the police and have to wait in an intersection for like 10 minutes.
-YHC fell on his butt during the first wave of burpee broad jumps.
-Strong coffeeteria. All but one PAX made it to Portland Brew. All PAX were jazzed on coffee and burpees. You could’ve heard a pin drop before we got there and after we left, but it sounded like a western movie while we were in there.
Pleasure to lead you gentelemen.
SYITG
BLUE MULE OUT
Studio 42’s Animal Kingdom
CONDITIONS: Cool and crisp, a glorious morning to be outside.
PAX: T-Cell, Keep-the-Change, Princess Aurora, Hambone, Porcelain, Right Said, Preacher Man, Rocket League, Crablegs, Hawkeye, Lunch Lady, Lemon, Firefox, Hi-Viz, Vector, Silver Medal, Trapper-Keeper, Bad-Boy
QIC: Studio 42
DISCLAIMER
WARM-UP/CoP: Mosey to the airplane circle for a poorly lit warm-up
- Side Straddle Hops
- Little Baby Arm Circles
- Squats
- Seal Claps
- Werewolves
- Good Mornings
THANG:
Animal Run (mosey’d the trail in between excercises)
- Bear Crawl
- Frog Hops (over your partner)
- Duck Walk
- Alligator Merkins
- “Catch Me If You Can” w/ 10 Gorilla Humpers
- Caterpillar (2 rows planking, facing each other, last 2 guys jump over plankers until they’re at the front)
- Black Snake Run back to the parking lot
Mary
- Crunch/Happy Frogs
- Starfish Crunches
- Werewolves (accompanied by some ridiculous howls…)
COT/BOM
BULLHORN:
- Grow Ruck, check it out
- 4-year anniversary Q coming up on September 9th at Stonewall
- Be praying for:
- Bad Boy and his wife and baby, that all goes well with the pregnancy
- The Luellen (sp?) family who just lost their 13 year old son to suicide
- That the Hawkeye family gets their Visas in time and he’s able to get that tooth taken care of!
- Hambone’s former co-worker that took his life and the loved ones he leaves behind
- Pushing back on the darkness around us
- Praise that Lunch Lady’s friend’s scan came back with good results!
MOLESKIN:
What a day to workout guys, bring on more of this cool weather! Glad to share the best part of the day with y’all.
Studio 42 out.
The Stronghold – 08.23.18 – “C is for Cookie”
24 PAX including 5 FNGs and 4 Willy Lomans from all over the country posted for the final workout of the year with the men of 4:13 Strong. These men are will start new jobs next week (6 out of 10 already started!), so YHC wanted to send them off with a special workout highlighting the Leadership Characteristics known as “the 5 C’s.”
QIC: Princess Aurora, Toga
PAX: CAPSLOCK, Red Skull, Jersey Money, Big Ticket, Bruh Bruh, Teddy, Fallout, Life Champ, Biscuit, Tool Time, Straight Pipe (FNG), PewPew (Louisville), Scuba Steve (Louisville), Olaf (Dallas), Flo Jo (Louisville), Cargo (FNG), Paradise (FNG), Naked & Afraid (FNG), Fungi (FNG), Casual Friday, Stranger, Joey Freshwater
THE THANG:
Toga kicked things off with a masterfully presented disclaimer followed by a brief mosey and warm-o-rama consisting of:
- Imperial Walkers
- Hillbillies
- Good Mornings
- LBACs
- Mountain Climbers
- Scorpions
YHC took over for today’s lesson in the 5 C’s. PAX were divided into groups of three and we moseyed over to the baseball field to get started.
- Candor: being open and honest; frank
– P1 performs max Merkins, P2 performs max Jump Lunges, P3 rests and critiques form, doesn’t allow team members to slack. Call outs were encouraged.
- Commitment: being dedicated to your group and to the mission
– P1 holds Air Chair, P2 performs SSH x 100, P3 performs 4ct FKs x 50. If P1 breaks Air Chair before others finish, add 20 to rep count. Rotate through.
- Contentment: consistent attitude
– Suicides for 8′.
- Courage: strength in the face of pain or fear
– Block Webb (1 Merkin, 2 Block Presses, 2 Merkins, 4 Block Presses…5 Merkins, 10 Block Presses, back down to 1). Finished with a nice surprise of 5 and 10 again.
- Competence: the ability to do something successfully or efficiently
– Mary led by each of the PAX using proper cadence. We got through all of the 4:13 guys as well as some FNGs who all performed wonderfully in the moment.
MOLESKINE:
It was great to have PewPew and his conference buddies in tow. F3 Louisville is doing big things, so big that they’re taking over Nashville apparently. As the FNGs return to their respective cities, I hope they will find a way to continue giving it away in their own communities.
BULLHORN:
- Next 4:13 class begins in January, so no more The Stronghold for 2018. Talk to Red Skull to learn how you can continue to support them in other ways.
- 4th Anniversary Convergence and Q School on 9/29 at Stonewall. BE THERE.
- Ironclad is wrapping up in a week! Hope to patch you all!
PA out.
Drop a beat down
70ish, clouds, gloom, but no rain yet. Yours truly QIC Porcelain was motivated to demonstrate how to make people hate music. The dancers in the circle were: PA, TK, Bad Boy, Reveille, Studio 42, Crab legs, Hawkeye, megatron, soft wood. Disclaimer before play was hit on the designated playlist.
warmarama: Blacked Eyed Peas Let’s Get It Started run. Every time they say “started” jump squat. Got into the tennis courts just in time for Moby, Porcelain to come on for some calming COP. 20 windmill, 20 ssh, 20 little baby arm circles, 20 overhead arm claps, 20 reverse little baby arm circles, 15 good mornings.
The thang: music continued no rest for the wicked between songs. Next up my deep version of sally. Moby Flower “up” = stand, “down”=squat femur parallel to ground, “ground”=deep squat as low as you can with knees back chest up.
The Police Roxanne hold plank “Roxanne”=merkin, “red light”=plank jack.
Eminem&Rhianna Love the Way You Lie on your 6. Rhianna singing=flutter kicks. Eminem rapping=WW1 sit-ups.
AC/DC Thunderstruck ssh in place. “Thunder”=burpee. Moleskin: yes, Rev, thunderstruck counts as thunder too. Shifted to run in place during about halfway through.
Drowning Pool Bodies hold the downward dog yoga position because this song is so relaxing. “Let the bodies hit the floor”=donkey kick. Counting “1,2,3”=Carolina dry dock on each number.
Cupid Cupid Shuffle lunge walking around the volleyball court. “Down”=air squat, “left, right”=lunge in that direction, “kick”=like the dance or pistol. I didn’t see anyone pull it off.
Mosey to playground. Partner dance, buddy up. Mark Robson & Bruno Mars Uptown Funk Dora style 100 pull-ups runner up the short steps. Pull-ups add on “uptown funk”=hanging knees to elbows. Continued exercise in to Daft Punk Get Lucky with same stipulation. Plank and wait for 6 then mosey toward the cars.
Michael Jackson Beat It mosey. “Beat It”=merkin. Arrived back with time and music left hold plank for Mary and maintain merkins to time.
Pray for me that I don’t quit my day job quite yet. Sixth man Hawkeye is raised up and ready soon for the next leg on his mission to Cameroon to help train surgeons there. Next stop is France for language training. Always an honor to lead you men.
The Hill 8/23/18
Felt a little like fall as 15 strong crushed it at The Hill this morning.
PAX: Frugal Macdoogal (QIC), Big Stick, Cowboy, Foley, Money Shot, Lumbar, Umbrella, Skidmark, Venus, Black Lung, Razorback, Too Tall, Dilly Dilly, Foxtrot Talks A Lot, Prevac
Here’s what went down:
Disclaimer then mosey up to the football field for WOR.
SSH x 15, WMH x 10, GM x 10, FBAC x 10, RBAC x 10, Seal Claps x 10
Mosey to the endzone.
Bear Crawl x 20 yards, Broad Jump x 20, Sprint x 60
Mosey down to the weight room, partner up and grab dumbbells (15-20 lbs.) per group.
Round One:
Partner One sprints to and up the steps at the end of the library before heading back (about 200m). Partner Two AMRAP weighted exercise.
Weighted exercises were shoulder press, curls, forearm curls, triceps kickbacks, flys, RDLs, deep squats, press, calf raises, American hammers
Round Two:
Partner One does one set of AJs while Partner Two does the same AMRAP rotation of weighted exercises.
Return weights and mosey to top lot.
COT
F3 Rosemary – 08.17.18 – “Beach Bomber”
3 PAX hit the shores of Rosemary Beach for a SEAL worthy beatdown administered by yours truly.
QIC: Princess Aurora
PAX: Diamond Cutter, T-Cell
Diamond Cutter and I were staying in a house together and hit the beach early for a 3/4ish mile run to meet up with T-Cell at what we thought was a good halfway point. Except it was more like 300 yards from T-Cell’s spot. YOU’RE WELCOME.
THE THANG:
Once 0530 hit, it was time for a warmup mosey down and back along the shore, throwing in some side shuffles to really work the angles. Followed that up with COP of SSH, Merkins, Squats, WMH, and LBACs.
Now it was time to get our sea legs! Three stations, 3 rounds each:
- Knee Jumps
- Skater Lunge Jumps
- Broad Jump 20 yards and back (PAX serves as timer)
With the legs a’quivering, it was time for some sandy 11s featuring Hand Release Merkins and Hydraulic Squats with a Bear Crawl there and Backwards Run to the start.
This seemed like the perfect time for a rinse, so we got in the water and on our six for some Flutter Kicks and Crunchy Frogs (Difficulty Level MAX). Then we turned it over for 15 Surfees OYO, and some static holds in the bottom of Merkin position as the tide crashed over us.
Closed it out with 25 Jump Squats and then COT/BOM.
MOLESKINE:
The beautiful thing about F3 is the ability to pull together a workout on short notice with some guys on vacation. F3 Rosemary is pushing legit regional status. Twas also glad to have Diamond Cutter back in the mix with us, even if he really had no choice in the matter. I don’t see 4:50 guys throwing together workouts at the beach…
BULLHORN:
- 9/29 – 4th Anniversary Boot Camp at Stonewall – Q/Grow School to follow. Please make plans to be there!
- Final push for checking off those Ironclad requirements. You’ll have until 11:59pm CST on 9/2 to get your entries in. Let me know if you have questions.
- Libeery tonight at Fat Bottom starting at 2000. Bicentennial Man will Q this discussion over Tim Keller’s The Reason for God.
PA out.
Ambitious ShowMe VQ @ BW
14 PAX in Attendance: WMD, Creeper, Sterno, NumbTucks, RagDoll, 3rd Degree (YHC), Barney Fievel, Tebow, HushPuppy, A bomb, Udder (FNG Shawn), Stats (FNG Chris), SoccerMom (co-Q) & ShowMe (VQ)
NumbTucks @ 5:18 for a pre-party showing with YHC doing 11 burpees on the minute x 10 rounds. Random running music playlist including ACDC (nice!) Enya and Yanni and other lullabies provided by Numbtucks.
Warm-Up:
- Jog around a baseball field/field-house and back to parking lot
- SSH IC x 25
- Tempo Merkins IC x 15
- Tempo Squats IC x 15
- 30 seconds GM OYO
- 9 Burpees OYO
The Thang(s)
Bear Crawl Snake to Baseball field (adjusted to gazebo): PAX in High Plank ~5ft apart while PAX in back weaves through planking 13 to the front and then calls NEXT. R&R.
Baseball Team UP until 7 runs (adjusted to 1): PAX divided somewhat evenly between 4 bases set ~15 yds apart and team must complete rep # before boo-boo bear-crawling to next base. All the way around = 1 run. First Base = 115 Hydraulic squats (adjusted to 50), Second Base = 50 Finger-tip Merkins, Third base = 75 squats (adjusted to 50), Home Plate = 100 Wolverines (Burpee Variation)
Lunge-back Mountain: PAX moseyed to gravel hill and while P1 performed AMRAP lunges (each leg 1/2), the other Partner politician ran to dumpster at top of hill and moseyed back. 100 lunges as a team before plank and wait for the 6.
MoM:
- flutter kix x 25 IC
- Willy Mays Hays x 30 seconds OYO
- Amber Waves of Merkins
CoT
Naked-man Moleskin (look it up at the Lexicon)
- Great job on the VQ ShowMe and the support SoccerMom. Way to step up and lead gents!
- Welcome Udder and Stats! Great job on the EHing Sterno! #GiveItAway
- Make sure to sign up for Q slots for F3 Nolensville on F3nashville.com under Q Sign up (created a link in this sentence) or 3D will take them all!
- If you can bring or Venmo $ for coffee supplies to Numbtucks or Tebow (@jstntucker or @nathan-Wright-34) that would be great as supplies are running low (Thanks guys for making coffeeteria happen almost every AO!!!)
- Come on out for a nostalgic technology-inspired beatdown by yours truly at The Forge Saturday.
Lil Tony’s VQ
Conditions: High 70s and humid with a nice breeze and the threat of rain.
PAX: Lil’ Tony (VQ), Preacher Man, Duce, Mile High, Claud, Life Champ, Can’t Get Right, Fallout, Big Ticket, Gussy, Teddy, Bruh-Bruh, Jersey$, Hambone, Hot N’ Ready, Brother-at-law, Spinal Tap, Porcelain and Red Skull (YHC).
Warmorama: Long mosey around the campus with several rapid and unexpected turns thrown in to keep all PAX on their toes. Gussy started off the Mosey by leading the pack but quickly dropped back when he realized he had to slow down in order to “keep his shorts on”. End at the tennis court for 10 Hillbilly Walkers and 10 Seal Claps IC. Then off for another Mosey and back to the tennis court for 10 GM IC.
Thang: Battan Death March to the end of the main drive and back. Form two lines for Indian Run with last man doing 5 burpees before sprinting to the front. Waited with SSH IC for six. All in and mosey to the rear parking lot for the next exercise.
Partner up for a little Dora 1-2-3. Adding a concrete block to the run was a real crowd pleaser. Squat for six.
Bear Crawl to the basketball court for Mary: 10 each IC: Flutter Kicks, American Hammers and Pickle Pointers. Plank for final two minutes while Hambone entrains all with a couple of jokes.
CoT
There is only one more workout with this group of 4:13 Strong men. After next week, they will begin working and will likely be on the clock when F3 gathers. Come out next week for a farewell workout and help send these 10 men off to the next chapter of their journey with some sore muscles and an extra boost of confidence.