Month: December 2018

Posted on

My Name is Al Gore and I Approve This Message

12 embarked on an Al Gore themed workout in the gloom. 5 came for a one-legged burpee pre-party (8 on the min). Thanks to 3rd Degree suggestion we had a leg/ab focused workout.

PAX: Altidore, Creeper, 3rd Degree, Soccer Mom, Stats, Pocahontas, Sprinkles, NumbTucks (QIC), Mic Drop, Nimbus 1500, TypO+, Inspector Gadget

Today I pulled out my inner coach from childhood and we got to work (3rd degree encouraged the inner coach for sure). This morning it was all about Al Gore, and there was an emphasis on form over speed.

Warmup:
Up Straddle Hop (one leg) IC X 20
Squats IC X 10
Arms Circles IC X 12 (forward and backward)
WMH OYO
** At this point the Q revealed a proper Al Gore since we would be doing this most of the morning if you are waiting you need to be in Al Gore

THANG 1: Iron Hulk
with a ratio of 1:4, we did Merkins: Air Presses, starting with 1 Merkin: 4 Air Presses until we id 10:40.

THANG 2: Leg Wrecker
After numbering of in 2s, the 1s lined up 25 yards from the 2s facing each other. The 1s LT Dan to the 2s while the 2s hold Al Gore. Once 1s reach 2s the 2s LT Dan back to where 1s began. everyone stops and does Hydraulic Squats (10). Then rinse and repeat Lt Dan and Al Gore. Everyone does 10 Imperial Squats, rinse and repeat but do duck walks, with more Imperial Squats.
** in the middle we did some attitude adjustments with 10 one-legged burpees.

THANG 3: Swing Set Failure
After the legs are nice and warm we ran over to the swing set, the goal was 3 pull-ups with 1s while 2s performed monkey humpers, but halfway through the ice on the swing set made it difficult so we switched to Carolina Dry Docks, we performed around 10 rounds.

THANG 4: Captain Therkin
With a ratio of 1:4 we did 1 WW1: 4 American Hammers (each side is .5). After each “round” you do 5 Merkins. We went to 10:40 (Abs were hurting). At the end, we held Al Gore to finish our time.

Q Encouragement: Ephesians 5:6-14
A reminder to live in the light. It hurts to expose weaknesses and bring them into the light, but remember there is joy once we do. We are here for one another no matter what is going on.

Christmas Party is tomorrow at 601 Mer Rouge Dr 37135 at 6:00pm!!

Posted on

Shop Till You Drop aka Ship Till You Drip

QIC– T-Cell

PAX- Big Stick, Foxtrot, Too Tall, Pop a Lock, Backlash, Boone’s Farm, Lumberg, Yoga, Tampa Libra, Olan Mills, Vera Wang, Double Check, Umbrella, Offshore

Conditions: Cold. But above 30. Anything above 30 is fine. Shorts weather.

Quick mosey to the top of the garage for some COP.  Upon arrival, Big Stick and FTTAL came dashing through the door. Quick COP – SSH X 20, GM X 20, Willie Mays Hays X 20, Merkins X 10, Little Baby AC X 20.

Mosey back down. At that point we were joined by 3 additional PAX for the main event.

The Thang:

Shopping along the commerce route in the newly renovated shopping area was the theme.  Before any Christmas, need to get your bank in order. There was a 25 burpee buy-in at the ATM to start.

The circuit then consisted with a set of 25 salad squats at Chopt, mosey down to Puffy Muffin for a mid-shopping snack and worked it off with 25 WWI sit-up., picked up some boxes at FedEX with 25 box jumps (step up modification for some, high wall), and we finished the shopping with 25 Mountain Climbers at REI. Like any good shopping experience, we needed to make a lap through the parking lot, so we looped up and around after the circuit.

The next round was a rinse and repeat, but some items were returned. So we skipped the Salad Squats and proceeded with previous route. Same thing next round minus WWI, and so on until all items were returned. For the sake of time, we did take an Uber on the last trip and saved ourselves the parking lot nightmare.

Some quick Mary while the PAX completed and then a mosey back to the start.

Bullhorn: Great to have so many opps to give back during this season. See below for just a few. A great reminder that this is MORE than a workout group. 

  1. Let’s make Friday’s Leadership Luncheon on a priority. Tclaps to Umbrella for arranging. Should be a great day. Don’t let cost be a prohibitive factor and please invite non-F3 guys who may be interested. Info on Slack.
  2. Tampa Libra is collecting toys for YES. Great ministry and gives back to inner city kids. See Slack or Tampa for info. Decision was made that anyone who didn’t bring a toy by next week would have 10 burpee penalty. Info on Slack or see Tampa.
  3. Bagger and PA are involved in an event on Monday at the Rescue Mission in which mentors/sons are needed for gift giving at the Nashville Rescue Mission. At last glance, needed 3 more men. Info on Slack or see Tampa.

 

 

Posted on

The (Sir E) Strangler

15 PAX made the right decision:

Bagger Vance, Floppy Disc, Donuts, PSL, Dilly Dilly, Black Widow, Boy Band, Funyuns, Big Bang, Blood Clot, White Russian, Edible Arrangements, Razorback, Caps Lock, QIC The (Scranton) Strangler

Warm Up

Short Mosey/ 12 Good Mornings/ 20 SSH/ 12 Baby Arm Circles/ 12 Reverse Baby Arm Circles/ 12 Overhead Presses/ 12 Willy Mays Hays/ Sets of 10, 9, 8, 7, 6, 5 Hand Release Merkins

Partner off 1’s and 2’s

Thang 1:

One partner will run to Marchant Drive and back – while the other will knock out the following sequenced workout:

100 Squats

100 Merkins

100 Mountain Climbers

100 Split Leg Squats

Thang 2: In no particular order

A lot of squats/ Pause Squats

A lot of Merkins/Hand Release Merkins

1 set of Bear Crawls

2 Sets of Walking Lunges Across the parking lot

Multiple Indian Runs around the church

Numerous Sprints

Zero (0) Burpees

Teaser Marry

20 WWI’s

20 Count Flutter Kicks

Thang 3:

More Indian Runs/ Additional Merkins/ and more Squats

Marry X2

Good Mornings

Announcements:

-New AO at the Concord Road YMCA (Titled “Slamboots?” By Dmish) Will be a 4:45 to 6 AM workout of a Slamberry/Smokeboots themed mix.

-Everyone please check out the YES Christmas Store. It is a great opportunity to give to the community and those less fortunate in order to provide a Christmas meal/presents to various families. Check out Slack or reach out to Tampalibra for more information.

-12th man leadership/first Friday lunch this Friday at Richland Country Club (11:30 AM). RSVP to Umbrella no later than this Thursday. Tickets are $20. See slack for more details.

Thank you all,

The (Scranton) Strangler

Posted on

Broken Wheel Pyramid 11s

21 PAX endured mid 30s temperatures in an extra oppressive gloom to work out this morning.

PAX: Numbtucks, Mic Drop, Nimbus 1500, Sterno, Rag Doll, Altidore, Barney Fivel, Woody, Tebow, Soccer Mom, Netflix, Show Me, Creeper, Gaylord Focker, Jason Bell (FNG) know known as “Kermit”, Cheese Whiz, TV Guide, 3rd Degree, Inspector Gadget, Typo +, Stats (QIC)

Disclaimer

Warmup:

Mosey around parking lot

Baby Arm Circles X20 IC

Reverse Baby Arm Circles X20 IC

Side Straddle Hops X20 IC

Round of Good Mornings, Willy Mays Hayes and Cherry Pickers OYO

Thang 1: Bataan Death March

PAX ran in a straight line last in line dropped for three Burpees. Caught back up with the last PAX and tagged him out for a his three Burpees proceeded to front of the line. We proceeded until everyone had the chance to do Burpees and lead the group. Appx .75-.8 of a mile.

2nd Thang: 11s Pyramid 

Pax lined up in the parking lot for 10 Atomic Merkins, Bear Crawled to a middle line for 1 War Hammer (a WW1 with an American Hammer at the top) Crawl Bear to a third line for 10 Plank Jacks. Pax then Bear Crawl to the middle line for one more War Hammer, Crawl Bear to first line for 9 Atomic Merkins, Bear Crawl to the middle line for 2 War Hammers, Crawl Bear to the third line for 9 Plank Jacks and repeat lowering reps at the first and third line increasing reps at the second line. We called this as finished after about 20 minutes.

Mary (Sally):

PAX did the Sally squat challenge.

-Sign up for the Christmas party December 7th.

– Through this season take time to slow down from all the running and remember the meaning of Christmas. “Long lay the world in sin and error pining, til he appeared and the soul felt its worth”

– Keep Spicoli in your thoughts as he walks through his illness.

– Remember Rag Doll and his family during this time.

-Prayers continue for Little Miss Piggy and his family.

Stats out!

Posted on

Partner Work

When: 12-3-18

PAX:  Accounts Receivable, CCR, CAPSLOCK, Dine-n-Dash, Dr. Smartt, Dupree, Big Perm, PSL, Ludwig, Tampa Libre, Boy Band, Too Tall, White Russian, Gaylord Focker, Lumberg, Bagger Vance, Edible Arrangement (QIC)

Warm Up:
Mosey around the AO
SSH x 20
GMornings x 10
BAC x 10
Reverse BAC x 10
Seal claps x 10
Air presses x 10
WMays x 10
Squats x 10
Merkins x 10

The Thang:
Partner 1 – Lap around bball field
Partner 2 – Begin combined 75 burpees/150 merkins/300 squats/400 LBC’s until Partner 1 returns
Rinse and repeat until above completed

Lt. Dangers across parking lot
Lt. Dan back
Suicide across lot

Mary:
Flutter kicks X 30
Hello Dolly x 20
Freddy Mercuries  x 10
Box cutters x 10
Low Plank

BH:
Continued support for Vegemite’s wife following surgery.  Prayers for all those expecting and with little one’s on the way.

Always a pleasure,
EA

Posted on

Licking wounds

PAX: Black Widow, Backlash, Offshore, Olan Mills, Umbrella, Funyuns (QIC)

Conditions: 36* clear

6 PAX made the right decision and posted at The Purple Cow this AM. YHC was still feeling blue from the SEC Championship game (I hate Bama and the refs they have on payroll), and really wanted to fartsack and lick my wounds from the gut wrenching defeat of my beloved Bulldogs. Alas, I DRP’d and made it out to Q this beautiful morning.

Mosey from BMS to GWP parking lot for COP:

SSHs x 3OIC, BACsx10IC, SCsx10IC, APsx10IC, RBACsx10IC, GMsx10IC, WMHsx10IC, Merkinsx10IC, MCsx10IC,  Supermansx10IC, ASTsx20IC, Squatsx10IC, BKsx15IC

The Thang:

Line up at end of parking lot. Bear crawl for 4 lines, then switch to crab walk for 4 lines, Repeat sequence till  reach other end of parking lot. Plank for 6

Go back to other end, but crawl bear and walk crab, plank for 6.

Spartan 100: Sprint length of parking lot with 10 merkins at end of spring. We did this every minute on the minute for 10 minutes.

40s: Step-ups and dips at picnic table. 30:10, 25:15, 20:20, 15:25, 10:30

Back to end of parking lot for BC, CW, CB, WC switching every 3 lines to other end.

Mosey with politician mixed in back to BMS for Mary

Mary: 15 8ct body builders, 20 FKs IC, Alabama prom date x 10 IC

COT/BOM

NM: Glad I got out of the fartsack this AM. Always good to be with the PAX. Pleasure to lead. Good work by all.

Bullhorn:

12th man leadership luncheon at RCC this Friday. 11:30, $20 per person. Hit up Umbrella for RSVP and more details.

Praise for Backlash’s father’s MRI coming back negative

Remember MP’s wife Ginny Burton. Brest cancer. Starts chemo this week.

Continue each day to strive to be better. Keep getting after it in all aspects of life.

Funyuns

Posted on

The Stormy Seas of Nolensville!!

Peg Leg Workout

In the wet/windy/ stormy gloom of Nolensville 10 PAXS got to work and let the world know there is no such thing as excuses. We picked one leg that was our “injured” leg and got to work. (I needed some company with my broken toe).

PAX: NumbTucks (QIC), Nimbus 1500, Creeper, Gaylord Focker, Mic Drop, Stats, Altidore, Show Me, Little Miss Piggy, Sterno

Warmup:
Up Straddle Hop IC (20)
Squats (15)
Arms Circles (15)
Air Presses (15)
Overhead Claps (15)
Merkins (10)
THANG 1: Boo Boo Bear Crawl Partner
Partner up, and both boo boo bear crawl with one leg to a designated spot in the middle. Once they meet in the middle they perform 10 Bruce Merkins (one leg crossed over the other and clap hands. Boo boo Crawl bear back. 2 Sets. Now that we are nice and warmed up on to THANG 2
THANG 2: Broken Wheel Barrel / One Legged Burppee 
One partner wheel barrels with one leg to designated spit and the each PAX performs 10 one-legged burpees. Switch partners with the wheel barrel back to the start and each perform 9 one-legged burpees. You finish once you get to one-legged burpee (we went down two after 6). Now we are angry let’s move on.

** We ran to the Elementary and halfway did 1 min “wall sit” against the side of the bus.

THANG 3: DIDS With Scorpion Dry Docks
 20 dips, 15 Irkins, 15 Scorpion Docks (Carolina Dry Dock with one leg in the air), 10 Dirkins. We decreased by 5 until every exercise was at 5.
THANG 4: Captain Therkin
(1 bog boy sit up / 4 American Hammers). A ratio of 1:4, we ended up with 8:32; 5 Merkins in between each set
MARY (extended) – TABATA (45 sec / 10 sec break)
Flutter Kicks IC
Hello Dollys
LBCs
American Hammer
Planks High
Plank Low
Freddy Mercuries
Leg Hold 6 inches off the ground
LBCs again
WW1sThats it folks!

– Remember December 7th Christmas Part at 6pm..
– Advent devotion starts today
– Pray for Little Miss Piggy’s wife (had breast cancer last year and looking at more medical procedure this year)

Posted on

11/30: Bear Crawl 1-2-3 with a Burpee Ladder Home

14 HIM weathered the wet to conquer the Bomber Bear Crawl 1-2-3 and Burpee Ladder home.

QIC: Pumpkin Spice

PAX: Bicentennial Man, Crablegs, Cunning Linguist, Harvey Updike, Hi-Viz, Lunch Lady, Porcelain, Princess Aurora, Ride Along, T-cell, Tiny Dancer, Trapper Keeper, Vector

THE THANG:

Quick disclaimer, then a Mosey on the greenway towards the outdoor gym, pausing there for some COP, in cadence of course:

  • SSH x 15
  • High Knees x 15
  • LBAC x 15
  • rLBAC x 15
  • Air Press x 15
  • Side Straddle Squat x 15

A quick additional mosey around and back to the outdoor gym, then the fun began. The PAX partnered up for the Bear Crawl 1-2-3 (see attached map). One started the team count of the following exercises:

100 Merkins

200 LBCs

300 Squats

The other partner started bear crawling to the adjacent parking lot. Once they arrived at the lot, they gave an AYG around the sign in the middle of the lot and then back to tap their partner out to swap roles. The fun continued until the 1-2-3 exercises were complete. Alternating 30-second elbow planks and tree huggers were aplenty until the six arrived.

We’re just going to mosey back to the cars, right? No, sir. We made back eventually — but we took the burpee ladder home.

  • Mosey for a bit
  • Stop and do 10 burpees
  • Bernie for a bit
  • Stop and do 9 burpees
  • Side travel hop facing right for a bit
  • Stop and do 8 burpees
  • Side travel hop facing left for a bit
  • Stop and do 7 burpees
  • Little baby arm travels for a bit
  • Stop and do 6 burpees
  • Reverse little baby arm travels for a bit
  • Stop and do 5 burpees
  • Broad jump for a bit
  • Stop and do 4 burpees
  • High knees for a bit
  • Stop and do 3 burpees
  • High skips for a bit
  • Stop and do 2 burpees
  • Mosey for a bit
  • Stop and do one final burpee
  • AYG back to the shovel flag (~200 meters)

BULLHORN:

  • 12/7: Leadership Luncheon.  Richland Country Club at 11:30. Details on Slack. If finances are tight, please don’t let that be the reason you can’t come — T-cell has offered to cover anyone who is in a financial bind — DM him on Slack.
  • 12/7: Friendly Friday! Needs a Q too.
  • 12/11: Bicentennial will be leading the next round of F3 Libeery – December 11th at Fat Bottom Brewery.  Freed to Lead is the book of choice, but feel free to join even if you haven’t read it.

Strong work gentlemen!