Month: October 2018

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Westeros – 10.15.18 – “Wet Willy”

4 PAX splashed around at Westeros this morning.

Conditions: Steady rain, heavy runoff, and soggy feet

QIC: Princess Aurora

PAX: Bicentennial Man, Porcelain, Right Said

THE THANG:

Took off on a quick mosey to the WEM Gym overhang for one of the three times we’d have cover during the workout.

COP:

  • SSH x 15 IC
  • LBAC F/R x 15 IC
  • SnL Squats x 15 IC
  • Merkins x 10 IC
  • Alt Shoulder Taps x 15 IC

Long mosey to the corner of Marlborough and Fairfax, and it was time for some no frills work. Run up Marlborough to the top of the hill at Acklen. 40 Squats. Back down. 5 Merkins. RnR subtracting 5 from the squats and adding 5 to the Merkins each round until ending with 5 Squats and 40 Merkins.

Indian Run back to the start, making sure to run through every 3″ puddle along the way, and take cover under the bus stop for a little Mary.

  • Bench Flutter Kicks x 20 IC
  • Bench Reverse Crunches x 10 IC

Noticing we’d covered 2.91 miles, YHC took the PAX on another brief mosey over to the new-ish 440 Greenway Map at Bowling Ave. Here we did some planking before a quick jog back to the start for 3.04 miles total.

COT/BOM

MOLESKINE:

As Hi-Viz reminded us all on Twitter, the best thing about rainy workouts is that you only get wet once. If you’re like me, once you’ve stepped in a deep puddle, you begin to relish each time you do it again because it doesn’t matter anymore. We’re just a bunch of grown men reliving our days as dirty, messy, adventuresome boys. Tclaps to those who did the hard thing and got up to brave it both at Westeros and across Nashville.

BULLHORN:

  • You have until this Thursday at midnight to order your shirts. Don’t be caught this winter without some warm F3 swag!
  • Q sheet is looking mighty barren right now. Just because we’re not doin the Ironclad challenge right now doesn’t mean you can’t Q! If you’re looking to Q for the first time, tell somebody. You know you’re ready!
  • Continued prayers for our sick and injured brothers as well as those affected or displaced by Hurricane Michael.
  • Got the Wolfpack at home this weekend and ready to hand them their first loss of the season. Maybe we’ll hand them a few laptops, too. Dude, you’re getting a DELL. Go Tigers!

PA out.

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Five for Fighting

Q: TampaLibra

PAX: White Russian, Pop-A-Lock, BoyBand, PSL

Warmup:
SSHx20, WMHx10, BACx10, Shoulder raise x 20

THANG:
11’s under the pavilion: Referee Jumps, Hand-Release Push-Ups
Plank and wait.

11’s on the hill: 8-Count Bodybuilder, Pull-Ups
If finished: 5 Bulgarian Split Squats each leg, 30-sec high plank, rinse/repeat.

Mary – Dealers Choice
Tampa: 10 around-the-worlds each way,
BoyBand: ((15?) Big Boy Sit-up-Ups
White Russian: 20 4-count flutter kicks
Pop-A-Lock: 20 J-Lo’s
PSL: 20 American Hammers

Announcements: Something about t-shirts and IronClad

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Bomber – 10.12.18 – “Nippy Out Here”

19 PAX posted on a wonderfully brisk morning for the 6th edition of Friendly Friday at Bomber.

QIC: Princess Aurora

PAX: Hi-Viz, Firefox, Lunch Lady, Trapper Keeper, Wahlburger (FNG), Dutch Oven, Duplex, Pop-A-Lock, Cobra Kai (FNG), Bad Boy, Crablegs, Cunning Linguist, Studio 42, Harvey Updyke, Porcelain, Blue Mule, Bicentennial Man

THE THANG:

After a perfectly articulated disclaimer, we stepped off for a medium mosey out of the main drive, up Sloan, and over to “the Nip” for a COP:

  • SSH x 13
  • SnL Squats x 13
  • WMH x 13
  • LBAC F x 13 – 10 ct hold
  • LBAC R x 13 – 10 ct hold
  • Overhead Claps x 13 – 10 ct hold
  • Air Presses x 13
  • Merkins x 13

Count off 1s and 2s and mosey over to the upper lot where YHC has laid out cones for some team suicides. Starting in single file line, P1 runs to first cone and back to the back of the line. Each successive man runs to the first cone and back until all have gone at which point P1 runs to the second cone. Continue until everybody has run to the last cone and back. Between each round, teams performed the following exercises while they waited.

  • SSH
  • Squats
  • Lunges
  • Jump Squats
  • SSH

Mosey on down to the stone benches in front of Neighbors and pair up for some Bell Cow action. In pairs foursomes, call out an exercise for the rest of the PAX and then Indian run to the roundabout, bear crawl around, and return. Exercises, in no particular order, included:

  • Flutter Kicks
  • Mountain Climbers
  • Carolina Dry Docks
  • SSH

Took the PAX to the playground to knock out a set of max pull-ups whilst the non-pullers planked, and then headed back to parking lot for…

4MOM

  • Dixie Stampede
  • Bridge Sit-Ups
  • LBCs

COT/BOM

MOLESKINE:

Welcome to our FNG’s Eric and Luke, now known as Wahlburger and Cobra Kai. Both were up to the tasks before them, and I have no doubt they are ready for some less “friendly” workouts. Tclaps to Dutch Oven and Pop-A-Lock for getting them out here.

BULLHORN:

  • Prayers for all of those affected by Hurricane Michael
  • Praises for Bad Boy’s M entering her 18th week of pregnancy.
  • Bomber is still very alive, and we are exploring the possibility of a West Park AO
  • Chattanooga Training Day led by YHC was a success with many an FNG and even more muscle failure. Glad to have been a part.
  • Even on a bye week, go Tigers.

PA out.

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11s with Friends

PAX: Big Stick, Umbrella, Accounts Receivable, Big Bopper, Venus, Cathy, Magic Mike, Swamp Fox, Black Widow, Offshore, PSL, Black Lung, Prevac, Floppy Disk

QIC: Floppy Disk

15 assembled in the gloom this am at Cruel Hall for a brisk Friendly Friday. YHC dispensed with the disclaimer, explained the 6-count IC Burpee and we were off.

No formal warmup this morning. We moseyed, occasionally stopping for an increasing number of 6-count IC Burpees. The mosey took us around Crievewood Baptist, in between the baseball fields and down towards the playground where we stopped at the rails for some rows and calf raises.

THANG
3 sets of:
10x Rows
20x Calf Raises (each leg)

We finished this with AMRAP Rows to be performed until failure.

Feeling a bit warmer we moseyed to the pavilion for the main part of the morning. 3 sets of 11s with increasing level of difficulty.

Round 1: Merkins/Squats
Round 2: Mt Merkins/Jump Squats
Round 3: Atomic Merkins/Jump Lunges (both legs=1)

With the 11s under our belt we moseyed to the bus hill and did: Broad Jumps to the first speed bump, Bear Crawl to the second speed bump and Duck Walk (proper form emphasized) to the third.

Final mosey back to the parking lot for a quick Mary

Mary
Flutter Kix x20 (IC)
Freddie Mercuries x20 (IC)
Supermans x15 (IC)
Low Plank 1:00

YHC,
Floppy Disk

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Nobel Virus Bday Q

Q: Nobel Virus for his 28th

Pax: Aristotle, Iditarod, Scraps, Yosef

Warmup: Mosey, side shuffle, politicians, Hillbillies, imperial Walkers, Daisy pickers, side straddle hops all x11

Indian Run to playground
Bear crawl steps, plank and wait at top, crawl Bear back down the steps.
11’s- merkens and squats across the parking lot
Burpee up downs- each pax(5) called the down 4 times
Lunge back up the path.
Indian Run back to MMC, person in the back dropped for 5 merkens
Partnered up, 100 lbc’s and 150 overhead arm claps, alternated while partner ran sprints
Circle of Fire

CoT, BoM.

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Teabags for All

PAX: Boyband, Bagger Vance, Tool Time, Red Skull, The Strangler, Foley, Fox trot Talks a Lot, Venus/Razor, Trevino, Life Champ, Cinderella, PreVac, White Russian, FNG= Squee, Money Shot, Cowboy, Toga (QIC)

17 hard chargers posted for the first real day of Fall in Nashvegas.  Here’s how it went down:

Disclaimer followed by mosey to the southwest gate at the bottom of the hill.  WarmupOrama then partner up for Love Hill.., FRA edition= Partner 1 runs up hill and returns while Partner 2 executes walkout merkins/inchworm merkins while advancing up the hill.  Flapjack then switch to broad jump burpees followed by bear crawls.  Repeato until you reach the top of the hill.  Each team also rotated through carrying YHC’s favorite new toy/sandbag/Teabag for the running portion of the hill.

Mosey back to bottom of the hill and circle up for “Don’t ask me about abs”= complete ab exercise in cadence then flip to 5 quick merkins and a plank hold.  Repeato through ~6 core exercises.

Groundhog Day Lovehill with polar bear crawl (4 steps then merkin), Lt Dan, and crab walks to the top of the hill.

Mosey to flag for a quick round of American Hammers and APD.  YHC took us out.

NMM:  It really did feel cool for the first time in a long time in the gloom this morning.  YHC has missed The Hill since the knee rebuild, and it was great to be back to such a fun AO.  Some interesting observations: Cinderella can’t stay in cadence for SSH, Cowboy and Toga crushed Love Hill, everyone loves Teabag jokes, and Bagger’s scissor mobile is Da Bomb.

Strong work by all!

Stay Classy,

Toga

 

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Dirty 30

PAX:Cathy, Venus, Life champ, Tampa Libra, Pinterest (FNG), Cinderella, White russian, Dr smartt, Nature boy, Umbrella, Black widow, Boones farm, Grease trap, Offshore, T cell, Funyuns, BV
QIC: Bagger Vance

Temp: Mid 70s
Gloom Factor: High
0529:45 – Disclaimer

Mosey theough the park back to circle drive for WOR:

SSH x 14 IC
(Fashionably late Cathy & Razor)
Squats x 14 IC
Merkins x 14 IC
IW x 14 IC

Partner up for form and camaraderie

THANG:
Mosey throughout the AO stopping at various points for –

Dirty 30
30 Tuck Jumps
Mosey around the short loop
30 Pull Ups
(plank n wait for 6)
30 Merkins
Mosey to cut out on MD way
30 Squats
Mosey to Valet lot behind Brentwood’s tallest building
30 Thrusters (Prone)
Sprint to top of said building…wall sit for 6
30 Air Presses
Bear Crawl to light pole, crawl bear back and sprint to other end of lot
30 ASTs
Bear Crawl to light pole, crawl bear back and sprint to other end of lot
30 OH Claps (wall sits)
Mosey to end of lot down stairs
30 Thrusters (Supine)
Bear crawl steps to MD Way
Mosey back to playground stopping to gather PAX along the way
Tunnel of love
30 Toes to Bar
Mosey to parking lot
30 Burpees
(Flutter kix for 6)
MARY:
Plank Progression
F Kix x 14 IC
More Planking
5 Penalty Burpees
Beast rt/lt X 14 IC
Butterfly Sit Ups x 14
Time

NMM: Nice to have a large group to post this am. This AO has really taken off, grateful for the leadership of Funyuns and Umbrella, et al.

The Dirty 30 was a modification from a CF WOD that incorporates barbells and all that fancy gym stuff. T claps to yall for indulging my lack of creativity. This is T Cell’s second go round w YHC and the ripping of a CF WOD. COBAINS

I made a point to count out to 14 today in remembrance of a tragedy I read about on the Twitter…a 14 year old in Hermitage was arrested for the murder of another 14 year old. This is so sad and so unnecessary; prima facia evidence of us living in a fallen world. Prayers up for both families restoration and redemption.

Keep the Davis family in your prayers as they bury their 16 year old son today. This tragic situation is one no parent should have to endure.

BH:
T shirt order is up and ready. Order a couple to get you through the fall and winter.

YHC,
BV

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Die of Death

QIC: Iditarod
PAX: Yosef, Aristotle, Grohl, Scraps, CDL, Papa Juan, Noble Virus

WOR: Two laps around Courthouse. Politicians and side shuffles included.
GM x 12 IC
Daisy Pickers x 12 IC
WMH w BAC x 12 IC
RBAC x 12 IC
Michael Phelps x 12 IC
SSH x 12 IC

YHC discovered a new toy and purchased at the local dollar store a dodecahedron die with various exercises printed on the face of it. See List.

Squat Jumps
American Hammers
Wall Sits
Jump Tucks
American Hammers
Merkins
MTN Climbers
Run-Modified from original “water break”-YHC don’t Q those.
Split Lunges
Dips
Bicycle Crunches
Side Planks

The PAX took turns “rolling the die” PAX either can’t follow direction or “got creative” with how the Die was rolled. Thankfully the Die remained intact and was not lost on roof or under cars. Fun was had by some work was done by all. Much mumble chatter was made.

I’m sure we’ll see the die again.

COT

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Gross Tuesday Gloom

12 PAX came out in the gloom to experience what is known as the “Gross” workout. NumbTucks definitely had a gross voice for sure. Pre-party of 10 burpees on the min for 8 minutes was performed, cut short due to gagging on mucus.

PAX: Barney, Nimbus 2000, Creeper, Udder, Stats, NumbTucks (QIC), Soccer Mom, Tebow, Typo+, Woody (FNG), Gay Focker (FNG), Mall Cop (FNG)

Warmup
SSH x 48
Willie Mays
Hip Flexers
Merkins x 10
Squats x 10

Thang 1: The Gross (20 reps each exercise) –
**Run to 50 yd line in between – Al Gore while waiting between each exercise.
Merkins, Gorilla Humpers, Burpees, Squats, WW1s, Diamond Merkins, Lunges (each Leg), Plank Jacks, L. Dans, Double Shot of Jack Burpees, Jump Squats, Atomic Merkins

After this we did a long jog to Mill Creek Brewery with a 10 Merking speed bump. The plan was to go around the long way to the backside of fields. We lost an FNG and since we never leave a man behind we ran back to link up.

Thang 2: Bear Crawl Across Bridge (5 squat penalty for stopping)

Mary to Lot for count off and name-orama

Great work this morning, and pumped to have 3 FNGs. Remember to keep the Davis family in our prayers from Creepers church. Their son died this past weekend, he was in the youth group.

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The Forge Is Sharpened by Sterno

17 Pax came out to be welcomed by homecoming decorations and an evil plan by Sterno.

PAX: Nimbus 2000, Soccer mom, Tebow , Sterno (QIC) , Lovie , Pocahontas, Sprinkles, Mr Belding, Mursa, Weasel, TV Guide, Typo +, Ned Ryerson, Quickie, Creeper, Hush Puppy, NumbTucks

Warmup:
Some nice stretches, merkins, arm circles, and 110 SSH in cadence…yeah that’s right 110. Sterno explained later that was for 100 floors for 9/11. We all just thought he didn’t like us. Some good mumble chatter with Typo+ about homecoming mums.

Merkin Blimp Run (20 merkins work down) 110
Ran around the school with speedbumps from time to time. Started with 20 Merkins and worked down to 2, in increments of 2.

Partner work
1: 100 Merkins total, one partner does the exercise the other bear crawls down and jogs back (half the field)
2: 200 LBS. Crawl bear down and jog back
3:  300 Squats; politician down and 1 Boby Hurly at the end

Corners
Get on one corner of the practice field
Sprint long side, bear crawl shorts side, lunge walk long side, crawl bear short side to finish (some were thinking of spilling the merlot at this point.) 10 Burpee penalty at the end for too much mumble chatter.

Mosey back to starting parking lot, but speed bump along the way
10 burpees, 10 lunges, 20 Imperials, 25 planks jacks.

Mary
Merkins 20 IC, LBC, Flutter Kicks, American Hammers, Alabama Prom Date 

Remember tomorrow F3 dads in Franklin at Pinkerton Park (405 Murfreesboro Rd, Franklin, TN 37064). Bring some juice boxes, snacks, etc. See you all Tuesday!!