Temp: 70s
Gloom Factor: Nill
PAX: Huggy, Foxtrot Talks a Lot, Bad Boy, Hambone, Bagger Vance
QIC: BV
WOR
IW, HB, Squats, Thrusters x 13 IC
Riley Stephens HERO WOD RX
Run 1.5M
150 Burpees
Run 1.5M
THANG:
YHC wanted to pay tribute to SFC Riley Stephens but given that YHC has been on IR and still technically is on IR, it was decided to break down the WOD as such
Indian Run .5M
25 Squats
25 Merkins
25 Thrusters
25 Jump Squats
We incorporated the IR throughout the workout and headed north to Wedgewood, East on Wedgewood to 16th Ave, over to Belmont and looped back in on Elmwood.
PAX stopped every 1/2 mile or so and performed the work.
We did modify at Belmont to Squats on fountain, Irkins, Mike Tysons and included wall sits and piro stretch.
MARY
Flutter Kix x 39 IC
High Plank progression while we listened to SFC Stephens obit.
Time
NMM:
All PAX agreed to two things today 1)That was a doozy 2) We are grateful that we broke it up.
BH:
Lots going on this month
- 9/11 Convergence 0515 at steps of Percy Warner. Budget at least an hour of work but come and go as you need
- 9/14 Seven Springs soft launch
- 9/14 Friendly Friday
- 9/15 Tough Mudder
- 9/29 Four Year Anniversary at Stonewall followed by Grow School
- 9/30 2nd Annual Two Man Scramble
YHC,
BV
https://www.greenberetfoundation.org/memorial/riley-g-stephens/
Pain in the Grass
Today we had 20 PAX in attendance and another record for The Forge…keep giving it away fellas! 20 men came to get nice and grassy on the practice fields! Also, horse flies do bite! (right Udder?)
20 PAX: Barney Fievel, Typ O+, 3rd Degree, Sterno, Weasel, Udder, Creeper, Cooter, MicDrop (FNG), NumbTucks (QIC), HushPuppy, Netflix, Stats, Altidore, Soccer Mom, Show Me, Tebow, MURSA, TV Guide, Quickie (FNG)
Warmup – 1 Lap around football field since the stadium was locked! BOOOOO!
SSH x 20
Baby Arm x 15 (each way)
Air presses x 15
Overhead claps x 15
Seal claps x 15
Willie Mays OYO
Hip Flexer OYO
Hamstring OYO
THANG 1: Hill Runs
Start at the goal line on the practice field run down there, next time down there and back, and then down, back, down, then work your way back (1..2..3..2..1)
After each run do the following…
25 Merkins
10 Double Jack Burpees
20 WW1 Sit Ups
50 LBCs
(we worked down and back up with these going down by 5, but always doing at least 5 double shot of jack burpees) Confused, don’t worry everyone else was too!
Now that everyone is covered in grass lets keep the good times rolling.
THANG 2: Indian Bear Crawl
Single file line in plank position, back guy bear crawls to the front of the line, repeat until all PAX get tot eh end, every time Q yells down 5 Merkins
Last THANG:
10 Burpees on the min for 8 min.
Great work men! Love seeing the growth in Nolensville.
BEARing with one another @ Cruel Hall
24 PAX in Attendance: Vegemite, CCR, PSL, The (Scranton) Strangler, DineNDash, FloppyDisk, BlackWidow, HVAC, TinyDancer, YardSale, Reefer(b), OlanMills, OffShore, LudwigVanOshKosh, BlackLung, Backlash, Lumbergh (Respect!), BaggerVance, Venus/Razor, Brother-at-Law, Yumi, SwampFox, Frogger & 3D (QiC)
71 and Beautiful morning to start. This was my 2nd Q in a row at this AO, thanks for showing up! If no one signs up for next week I will make it a trifecta…
Warm-Up:
Disclaimer: Felt like today was a Bear kind of day
- Jog around short Bus Loop back to front of CH
- SSH IC x 25
- SJ IC x 15
- Tempo Merkins IC x 15
- Tempo Squats IC x 15
- IW IC x 15
- 30 seconds GM OYO
The Thang(s)
Fun Fact: Bears love Burpees
Royal Burpee: PAX perform 10 of each Burpee style called, BV immediately left circle & started modifying
We did: Burpees, One-legged Burpees, Martinis, Barrel-Roll Burpees, Slap Burpees (Slap hips during Merkin portion of Burpee)
Mosey to bottom of bus loop
Crawl-Bear to top of hill (this was a crowd favorite, 5 squat penalty for pausing)
Fun Fact: Bears love fish (not sure about starfish, but hey…)
30 Floating Starfish at the top (each leg = 0.5)
Mosey to the Pain Ground: Team up in 3s: PAX 1 performs 10 pull-ups while partners Parker Peter Plank. FlapJack. R&R x 3. Penalty for missing pull ups = Toes to Bar or Burpees/Merkins if grip is shot.
Fun Fact: Bears are really fast at short distances
40 yd sprints as teams of 3: PAX will sprint to partner 40 yds away and tag waiting PAX. The tagged partner will then run back to start and tag 3rd PAX who will take off to tag PAX #1. R&R back and forth for about a minute or two.
Then we slow moseyed to the middle and performed reverse crunch/Feet thrusters (Toes to Stars, aka the Back-scraper), American Hammers IC and Mountain Climber Merkins x 7 each.
20 yd sprints as teams of 3: You get the idea
R&R those same 3 exercises (by this time, we could really feel the Ab burn during the MCMerkins) 14 of each
Last but not least…Bear Crawl/Crawl Bear suicide the parking lot width and end with 10 Floating Starfish
CoT, Countorama, Nameorama, BoM
NMMoleskin
- Great work today Men! Great to see 24! We make each other stronger.
- Had on my heart to pray for each other re: temptation to lust and protection against adultery in our marriages. It takes only small steps to lead down a path you would never have chosen the destination of when you took that first step. God help us! Sometimes the strongest and bravest and smartest thing to do is run the opposite way from temptation. Protect your eyes, heart and marriage. AYE!
- Pray for BackDoor who had a boating accident and traumatic Brain Injury.
- Convergence 9/11 at Percy Warner Stairs. Ping Funyuns for more info.
- Shameless Plug for F3Nolensville. Tuesdays at 5:30 and Saturdays 6-7. Come Get Some!
SYITG,
3D, out!
The Hill 9/6/18
19 at The Hill this morning for a sweating good time.
PAX: Big Stick, Skid Mark, Bloodclot, Yard Sale, Hot N Ready, Bagger Vance, Lumbergh, Black Widow, Money Shot, Cold Call, White Russian, Red Skull, Trevino, The Strangler, Vegemite, Cinderella, Calfkiller, Foley, Frugal Macdoogal (QIC)
Mosey to the Amphitheater for WOR:
SSH x 10, GM x 10, WMH x 10, FBAC x 10, RBAC x 10, Overhead Clap x 10, Seal Clap x 10
Partner up and grab a 45lb plate per group from the weight room then mosey to the loop in front of the library. Partner One does a weighted exercise while Partner Two does a cardio exercise.
Round 1: Overhead Press and Run to suburban and back (about 185m)
Round 2: Bent Over Row and Backward Run to end of cones (about 135m)
Round 3: Weighted Merkin and Broad Jump to middle cone (about 65m)
Round 4: Curls and Bear Crawl (about 20m)
Round 5: Deep Squat and Run
Round 6: Swings and Backward Run
Round 7: LBCs and Broad Jump
Round 8: Upright Rows and Bear Crawl
Round 9: Floor Press and Run
Round 10: Figure 8 and Backward Run
Round 11: Weighted Lunges and Broad Jump
Round 12: Triceps Pushups and Bear Crawl
Round 13: Deadlift and Run
Round 14: Shrugs and Backward Run
Round 15: Flutter Kicks and Farmers Walk with Plate
Round 16: Squat Jumps and Bear Crawl
Time was called before all groups finished, but great job by all on this hot and muggy morning. We returned the weights and headed up to the top lot.
Once all in, we did 19 burpees then COT.
Announcements:
- First Friday Lunch Tomorrow at The Cookery
- 9/11 Convergence at the steps of Percy Warner next week
- Saturday, September 29 is the F3 4 Year Anniversary Q with Q School to follow
- Sunday, September 30 is the 2nd Annual F3 Scramble at Harpeth Hills Qd by CAPSLOCK. Details to follow on Slack
Thanks for letting me lead this morning.
Frugal
Bombs on The Hill
14 pax broke a sweat at Titan this morning, in the gloom that with each passing day lingers just a bit more. Hambone and Porcelain got Centennial ready for us with a two mile run before the main event.
Pax: T-Cell, Huggie, DaVinci, Hi-Viz, Keep the Change, Softwood, Hambone, BnB, Bicentennial Man, Porcelain, Right Said, Tiny Dancer, Crab Legs, Harvey Updyke (QIC)
Warm-O-Rama:
Disclaimer followed by a mosey to the southern end of the main field, where the pax circled up for some limbering. Got things started with:
- SSH x 25
- WMH x 20
- LBAC x 20
- Reverse LBAC x 20
- Good Mornings x 10
Thang:
At the request of DaVinci, the pax ramped up the intensity level with an Indian Run that took us counterclockwise around the lake, ending at The Hill west of the Parthenon. Distance: 0.7 miles.
At the base of The Hill, we regrouped for an explanation of the next ~23 minutes. The pax partnered up, and did B.O.M.B.S. (a distant cousin of Dora) on The Hill. One partner stayed at the base and worked on the reps while the other partner ran up and back down The Hill. Partners worked together to cumulatively perform:
- Burpees x 50
- Overhead Press x 100
- Merkins x 150
- Big Boy Sit-Ups x 200
- Squats x 250
Per MapMyRun, The Hill appears to be exactly 0.1 miles round trip, so depending on how many times each pair swapped out, everyone ran another 1.0-1.2 miles up and down the hill in addition to their share of the above reps.
Back to the sidewalk near the JT statue for…
Mary:
Pax lined up on their sixes and starting at the southern end, called out an exercise and counted us off for 15 reps each. Worked our way up the line, skipping every other pax in the exercise choice. Choices included (might be missing one):
- LBCs
- Flutter kicks
- Freddie Mercuries
- Box cutters
- Big boy sit-ups
- J-Los
CoT:
- First Friday lunch this Friday, 11:30am at The Cookery
- Grow School coming up in September, more details coming soon
- Prayers for Tiny Dancer’s colleagues Ben & Jeff, who are recovering from injury and dealing with the loss of a loved one.
Five for coffee and CFB @ Three Bros.
Honor to lead you men this morning, thanks for kicking off your Wednesday with me.
No trees were harmed in the making of this workout.
Broken Wheel Field Trip to the Pain Ground
14 PAX in Attendance: CheezWhiz, Soccer Mom, Udder, Stats, Creeper, ShowMe, Numbtucks, Netflix (Welcome back!), MuRSA, Sterno, Tebow, Typo+, TVGuide & Tercer Grado (3rd Degree) (QiC)
Numbtucks and YHC came early for a 10 burpee on the minute for 10 minutes pre-party. Awesome playlist, Numbtux. Way better than Enya, also way more explicit EARMUFFS! Eventually 13 PAX came in and we got (kept) rolling.
Jam Box provided by MuRSA, playlist by YHC. BG music included AudioSlave, LeCrae, Tripp Lee, Van Halen, TobyMac, West Coast Revival, Black Sabbath, Led Zepplin.
Mosey the dark streets of N’ville to NES basketball court (~0.3mi). CheezWhiz rolls up out of the gloom at this point so 14 PAX total.
Warm-Up with Van Halen (Dance the Night away, “Love in the Third Degree”, get it?!?!?!):
- Obligatory (JK) 25 SSH
- 10 Tempo Squats
- 10 Tempo Merks
- 10 Imperial Walkers
- 30 seconds GM OYO
THANG 1
Mosey to Nolensville Elementary School Pain-ground (~0.3 mi) for 9s
Exercises:
- Swerkins (Swing Merkins)
- Pull-ups
MOT: lunge walk back and forth
THANG 2
Explain Tabata (20 seconds maximal effort of whatever is called, followed by 10 seconds rest) Outline: Sprint, rest, Exercise, rest, back to Sprinting toward the original side of the field, etc. Rinse and Repeat X 3 Songs (8 rounds total per 4 minute song)
We did: SSH, Merkins, Imperial Walkers & Squats to Tabata Songs Playlist played through BT speaker carried back and forth across the field with Q.
Playlist: UpTown Funk, Smells like Teen Spirit, Rocky Theme (12 minutes total of Tabata)
Mosey Back to Nolensville Park
Not enough time for the bridge, but plenty of time for more WORK!
Mary:
- 4 IC SSH and 2 burpees. 8 or 9 rounds. Could tell by everyone’s faces that everyone loved this. Don’t worry, we’ll bring it back!
What?! Over already? The fun was just starting…to be continued at The Forge!
CoT:
- Word of the Day: Endurance/Perseverence
- 36 For you have need of endurance, so that when you have done the will of God you may receive what is promised. 37 For,
“Yet a little while,
and the coming one will come and will not delay;
38 but my righteous one shall live by faith,
and if he shrinks back,
my soul has no pleasure in him.”39 But we are not of those who shrink back and are destroyed, but of those who have faith and preserve their souls.
- If you can and haven’t already, shoot some cash (suggested $5) to Tebow on Venmo for Coffeeteria (which has been very well-attended!)
- Also, what if any interest is there in buying a portable Bluetooth speaker for F3Nolensville general use? If enough folks would incorporate it into their Qs, it may be worth everyone chipping in. Suggestion Box Wide Open.
- KEEP POSTING! Great to see guys who were FNGs just recently sticking with it and getting better/faster/stronger. Iron Sharpens Iron.
Love getting to lead these HIMs.
Until next time,
3D, out!
Parking Deck Shenanigans
QIC: Iditarod
PAX: Scraps, Childish Gambino, Aristotle, Omaha, CDL, Yosef, Noble Virus, Grohl
2 Laps around courthouse while a couple of stragglers pulled up. Side Shuffles, Bear crawls, Politicians all included.
WOR:
GMs x 10 IC
WMH x 10 IC
Daisy Pickers x 10 IC
BAC x 10 IC
Big ole arm circles x 10 IC
SSH x 10 IC
The Thang:
Mosey to top of parking deck.
10 Burpees every minute on the minute for 10 Minutes
Top Level-30 LBCs, 30 Squats, 30 Merkins
1 Level Down-20 LBCs, 20 Squats, 20 Merkins
1 Level Down- 10 LBCs, 10 Squats, 10 Merkins
Bottom Level- 5 WWI sit ups, 5 Lt. Dans, 5 Hand Release Merkins
Mosey Back To the Courthouse
MARY:
10 Crunchy Frogs
10 WWIs
10 LBCs
20 Flutter Kicks
That’s All
COT: Prayer and Name o Rama.
4 SEPT 2018 MARSOC SHORT CARD
Temp: 74
Gloom Factor: Moderate
PAX: Princess Aurora, TOGA, Plunger, Silver Medal, Boone’s Farm, Bagger Vance (6th Man)
QIC: BV
YHC was called in at the 11th hour by the Honorable En Fuego hence the Q would be WIB consisting of the following:
Super short, slow, varied mosey ending w picking up PA in lot and
WOR:
IW x 13, Squats x 13, Hillbillies x 13, Lunges x 12, Merkins x 13
Partner Up for Accountability
MARSOC SHORT CARD
130 Merkins
230 Air squats
330 LBC IC
410 Burpees
510 Windmills
630 Merkins
730 Mountain climbers IC
830 Flutter kicks IC
910 Burpees
1010 Cherry pickers (4-count)
1130 Merkins
1230 Side Straddle Hops
1330 Supermans
1410 Burpees
1510 Chain breakers IC
1630 Merkins
1730 Lunges
1830 Hello dollies IC
1910 Burpees
2010 Putin Pounders IC
213 Max sets of dead-hang pull-ups or flexed-arm hangs
Mosey back from playground for:
Extended MARY:
30 Merkins
30 LBCs IC
30 Squats
10 Burpees
10 Cherry Pickers
30 Merkins (broken into sets of 10)
30 Lunge w Twist
Plank variation
Time
NMM:
Great to hang w the PAX of III Pillars this am and to lead a high impact virtually no running Q. The above Thang was copied and pasted from the US Military Officer Candidate School website. YHC fouled up the order from above but rest assured all PAX got a good lather.
BH:
•This Friday is First Friday Lunch 1130 at Cookery
•Tuesday, the 11th all AOs will converge at the steps of Percy Warner starting at 0530 and will last about 60’
•Friday, the 14th is Friendly Friday
•Saturday, the 15th Tough Mudder
•Saturday, the 29th F3 Four Year Anniversary Q and Q School to follow
•Sunday, the 30th 2nd Annual F3 Scramble at Harpeth Hills Qd by CAPSLOCK and YHC. Details to follow on Slack
•Prayers up for Silver Medal’s M heading to SE Asia to lead the ministry they are associated with and for him to lead his family well while she is gone
•Prayers up for TOGAs M’s grandmother in hospice in FL
YHC,
BV
Labor Day Detention
74 degrees greeted the naughty nine PAX who correctly decided to labor on Labor Day.
PAX: Backlash, Yard Sale, Dine ‘n Dash, Floppy Disk, Bagger Vance, Vegemite, Boy Band, Reefer, Ludwig van OshKosh (QIC)
Mosey around the bus loop and backpedal for a bit behind the school and circle up in the pavilion.
Warm-o-rama
20 SSH
10 Butt Kickers
10 High Knees
10 Good Mornings
10 WMH
10 Air Presses
10 Overhead Claps
10 LBAC, then reverse
Thang:
YHC has been known to start some workouts with 10 burpees a minute for 10 minutes, but I decided to deconstruct the burpee a bit and vary it up with 10 merkins and 15 squats a min for 10 mins. The balance of the minute is used for recovery before starting again.
Every 2 rounds we varied the merkin from regular, to clerkins, diamond, one-legged and werkins. Somewhere during round 2 or 3 YHC realized he didn’t give a proper disclaimer and audibled one during the merkins. The very last set we did 15 jump squats for good measure as well.
Partner up for 4 rounds of more leg work going the length of the pavilion and back.
R1 – P1 squat side shuffle (the basketball defensive posture) — face same way each way. Meanwhile P2 doing planjax until P1 returns and then flapjack
R2 – P1 lunge down and reverse lunge back, P2 mountain climbers
R3 – P1 broad jump down and back, P2 SSH
R4 – P1 bear crawl down, crawl bear back, P2 SSH
Head to the rails for more upper body work
10 derkins with partner holding legs, then immediately flip over and do 10 rows with partner holding legs. Flapjack. 3 sets total.
Mosey back to parking lot.
I couldn’t decide between 7s or 11s based upon the time remaining, so I chose 9s because why not. Start with 8 burpees on one end and 1 squat on the other end. WW1s for the 6.
Mary:
40 Flutter Kicks
5 burpees OYO
Time.
Good work today. Next Tuesday 9/11 is the all area convergence at the steps of Percy Warner Park. Big Bang and Funyuns leading that CSAUP.
A week from Friday (9/14) in the Seven Springs shopping center on OHB, Boy Band is launching a new AO in the parking garage behind The Well and other stores. They’ll likely be doing burpees in front of Orange Theory fitness trying to EH some Sad Clowns who pay way too much for zero accountability.
A tough mudder is coming up soon, I believe on 9/15. Calf Killer is looking to sell his spot to someone wanting to do it.
Many PAX enjoyed the lukewarm coffeeteria — compliments of CCR, who was MIA. Beggars can be choosers too.
Ludwig
Today’s Magic Word…Burpee
17 PAX came out to set a record for The Forge in Nolensville. 2 for Pre-party with 2 joining in around round 5. 10 burpees on the minute for 10 minutes.
PAX
3rd Degree, Udder, Sterno, Typ O+, MuRSA, HushPuppy, NumbTucks(QIC), Soccer Mom, Little Miss Piggy, Cheez Whiz, Stats, Tebow, Altidore, Creeper, Ragdoll, TV Guide, & FNG (F3 name? help me Mersa)
3rd Degree, Udder, Sterno, Typ O+, MuRSA, HushPuppy, NumbTucks(QIC), Soccer Mom, Little Miss Piggy, Cheez Whiz, Stats, Tebow, Altidore, Creeper, Ragdoll, TV Guide, & FNG (F3 name? help me Mersa)
Run around to practice fields for warmup since gates were locked (so much for the open policy huh?).
Warm Up
SSH x 20
Slow low Merkins
Slow low squats
Knee to Chest / hip flexer stretch
Thang 1 – Burpee Royal (with little rest in between)
Regular Burpee – 10
Double Shot Jack – 10
Double Shot Jack – 10
180 Burpee – 10
Clap Burpee – 10
Mountain Climber Burpee – 10
Tony Hawk (360) Burpee – 10
Wolverine Burpee – Left knee / Right knee / Regular jump up 10
Regular – 10
Regular – 10
Thang 2 – Wheel Barrel Derkins (partner)
Grab a partner and do wheel barrels & Every 10 yards 5 Derkins to 50 yd line then switch partners (50 Derkins)
Grab a partner and do wheel barrels & Every 10 yards 5 Derkins to 50 yd line then switch partners (50 Derkins)
Thang 3 – Grizzly Burpees
Start with one burpee and then get down and start bear crawling. Every time Q says “Grizzly” perform one burpee. Go the majority of the football field.
Start with one burpee and then get down and start bear crawling. Every time Q says “Grizzly” perform one burpee. Go the majority of the football field.
Thang 4 – Lunge Burpee
Do 4 Lunges (each leg is 1/2) & then 2 burpees (i told you it was the magic word) Go the length of the field.
Do 4 Lunges (each leg is 1/2) & then 2 burpees (i told you it was the magic word) Go the length of the field.
Thang 5 – Burpee Apocolypse
10 Burpees – 9 Burpees – 8 Burpees – until you get to 1. Very little rest in between.
10 Burpees – 9 Burpees – 8 Burpees – until you get to 1. Very little rest in between.
Mary to midfield
Flutter Kicks IC x 35
Alabama Prom Date x 12
Q realized we have plenty of time left so all perform 10 WWIs then run a lap around the track, 10 American Hammers lap around the track, 25 LBCs run lap around the track.
COT
Total Burpee count – around 170 for most, 270 for those who came for pre-party.