Month: January 2019

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Stonewall 2019.01.19 – Tabata Rain

PAX: The Jeweler (pre-run and main show); Pumpkin Spice (pre-run only then Vandersack); Hambone (pre-ruck and main show); Brother at Law; Boy Band; Black Lung.

QIC: Brother at Law

Conditions: The escape scene from The Shawshank Redemption.

WOR: The PAX went for a quick mosey around the playground.  It was at this time we all realized that the puddles came to play today.  Standard fare WOR under the pavilion after that.  SSH, GM, WMH, LBAC, the like.

The THANG:

Due to the torrential downpour, YHC wanted to keep the work under the pavilion as much as possible, but I also wanted to log a few miles, so here is what we did.

Group fartlek run up and down 12th.  Q called out the tempo bits at random.  Again, the puddles were treacherous.  Probably about 1.5 miles.

Reconvene at pavilion for a planned 8×8 tabata, that got cut to an 8×7 tabata due to time constraints.  Eight sets of the identified exercise for 20 seconds, then 10 seconds off, then rinse and repeat 8 times before the “rest.”  Do that seven cycles.    Here is how it went:

Cycle 1: Burpees

Rest: Playground loop run

Cycle 2: Box jumps

Rest: Playground loop run

Cycle 3: Mtn. Climber Merkins (lots of grunting)

Rest: Playground loop run

Cycle 4: Alternating 1/2 ski abs; 1/2 Peter Parkers (note: Do ski abs have a name?  I’m calling them Mikaela Shiffrin’s until corrected)

Rest: Playground loop run

Cycle 5: Lunge pulses, alternating legs each set, with arms skyward.

Rest: Playground loop run

Cycle 6: Alternating 1/2 Carolina Dry Docks and 1/2 bench dips

Rest: Playground loop run

Cycle 7: Bunsen Burners off the bench.

Cool down with various stretches.

Ran out of time before Cycle 8.  It will forever remain a mystery.

Favorite MC: (1) Foxtrot actually thought the Jeweler was a real life Jeweler (not a ridiculous assumption) for an extended period of time and repeatedly asked him about which watch he should buy.  Jeweler, confused but a generally nice guy, just gave his thoughts anyway.  (2) “I saw Big Stick at REI yesterday, yelling at a customer service rep about his membership.”  – Jeff “Hambone” Hammond

Announcements: West Park starting 1/24; 4:13 is great and we should all go.

Love,
Brother at Law

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1/18/19: Bomber Broad Jump Relay

PRE-PARTY

A nearly 5-mile pre-party was enjoyed by YHC and Porcelain at an easy 8:02 pace. (There are plans to achieve a 6 mile pre-party in the same 40 minute time frame before a workout before too long) Shovel flags were then planted to prepare for the real action.

THE MAIN EVENT

QIC: Pumpkin Spice

PAX: Badboy, Bicentennial Man, Crablegs, Crawlspace, Cunning Linguist, En Fuego, Firefox, Harvey Updike,  Hi-Viz, Lunchlady, Porcelain, Pop-a-lock, Preacher Man, Ride Along, Shadow, Silver Medal, T-cell,  Tiny Dancer, Trapper Keeper, Vector

THE THANG

After a brief disclaimer, the PAX moseyed and made their way to the top parking lot for some Warmorama. The exercises served as a foreshadowing of the impending Broad Jump Relay pain:

  • SSH x 30
  • Flutter Kicks x 10
  • Merkins x 10
  • Squats x 10
  • Plank Jacks x 10
  • Low Plank Jacks x 10
  • American Hammers x 10
  • High Knees x 10

The PAX then counted off to identify their parter-in-pain for the Main Event. We moseyed to the top of the main entrance hill for instructions.

One partner is at the top of the hill doing flutter kicks. The other partner runs down and around the traffic circle and then, once they reach the stone wall entrance, broad jumps the 50-or-so meters up the hill until they get back to their partner. They tag each other out with a 5 burpee handshake and trade places. After both partners have run the course, they burpee handshake and then rinse and repeat with the following sets of exercises at the top of the hill AMRAP:

  • Flutter Kicks (already done first)
  • Merkins
  • Squats
  • Plank Jacks (alternating 10 high and 10 low)
  • American Hammers

Hi-Viz closed out with a final 5 MOM while YHC made an early exit to get to work on time (We’ll call it a FIFO).

MOLESKIN

  • YHC was apparently utilizing more of a bunny hop technique rather than a true broad jump for the first round of the relays. Mumblechatter abounded, notably by one T-cell, and YHC’s form slowed down for the subsequent rounds with T-cell’s approval of broad jump execution. 
  • Later in the Relay, the broad jump for many PAX seemed to take on the form of what seemed to me more of a walking lunge — but, as evidenced by my bunny hop, who am I to say so. I’m no expert on technique.
  • Many questioned the sanity of YHC, finding the Relay to be of a particularly potent degree of pumpkin spiciness

BULLHORN

  • Look out for an inaugural (formal) West Park AO Q from the one and only Crablegs this coming Thursday. Details to be posted on Slack.
  • Congratulations to Vector on taking the reigns as Bomber AO Q! The West Side’s most highly-attended AO could not be in better hands.
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BEARly surviving @ Trident

4 PAX in Attendance:  Umbrella, TapOut, BoyBand & 3D (QiC)

BG Music provided by LeCrae, Boston, Maserati, Greta Van Fleet and others.

Warm-Up:

  • Jog around 1st floor of parking garage to open stair door
  • SSH IC x 10
  • SJ IC x 10
  • LBACs IC x 10
  • Reverse LBACs IC x 10
  • Tempo Merkins IC x 10
  • Tempo Squats IC x 10
  • 30 seconds GM OYO

The Thang(s)

Mosey to the basement floor in stairwell for Partner Stair-work

Phase #1:

MOT: Partner Carry (PiggyBack) up the stairs (switch each floor)

Mosey to clean ledge of level 2 for round of 5:10:15 work of:

5 Pull-ups

10 Merkins

15 Sumo Jump-Squats

Mosey back down to ground floor for:

Phase #2:

MOT: Partner wheelbarrow up the stairs (switch each floor)

Mosey to clean ledge of level 2 for 1 more round of 5:10:15 work.

Mosey back down to ground floor for:

Phase #3:

MOT: Crawl-Bear (Intensive Stair-Bears as I like to call them) 2 floors up the stairs

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Mosey back to music on floor 2 for:

10 Pull-ups and then…

BearCrawl 9s Pyramid 

Pax lined up in the parking lot for 8 Double-shots-of-Jack Burpees, Bear Crawled to a middle line for 1 War Hammer (a WW1 with a 4-count American Hammer at the top) Crawl Bear to a third line for 8 Iron Mikes. Pax then Bear Crawl to the middle line for one more WarHammer, Crawl Bear to first line. Plan is lowering reps at the end lines & increasing reps at the middle line to = 9. Audible called after round 7 to skip ahead to 2:7:2:7 for time’s sake but with the modifier of Floating Starfish in the middle instead of WarHammers. (I wanted to get Mary out of the way early)

Let’s Sprint the garage ramp, shall we???? 2 AYG sprints halfway up the ramp with 5 Atomic Merkins at the top R&R for 2 rounds.

Down the stairs: Rallying Mosey to the Shovel Flag.

CoT/Numbers/Names

Moleskin

  • Make sure to sign up for Q slots for Titan & F3 in general at F3nashville.com under Q Sign up (created a link in this sentence)
  • Shared a little about how there was a training at work yesterday from a psychologist about listening to and understanding your feelings. While this has it’s place, I (and I am sure many of you) spend far too much time listening to yourself and assessing how you feel & letting that dictate what you believe or do rather than the correct way of letting what’s true dictate what you say, do OR even what you feel! Let your feelings follow the truth. As a Christ follower and a student of God’s Word, I am thankful for biblical examples of this, like David in Psalm 42 where he literally talks to himself in the psalm asking: why he is troubled? Why he is feeling distraught. Instead, he counters these feelings with truth, that He will praise God who has been merciful to him. Encouraged Pax not to let their inner monologue dictate their actions but to let truth inform how they see themselves. We are called to be servant-leaders and to put the needs of others before our own. In His strength and by His grace, let’s get to work!
  • Everyone is getting stronger, faster and better the more you post. GREAT WORK! Keep EH’ing folks and consider the Trident as your new Friday post to keep it going. What a great AO.
  • Good quick coffeeteria discussion enjoyed by all re: SoccerMom serving in Uganda, what a great AO Trident is and how we can spread the good word and EH guys here.

3D, out!

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Cruel Hall (1/18/19)

Lower 40’s temps and wet pavement greeted the 17 PAX who chose to end the work week correctly.

Took the bus loop for a warmup lap with some backpedaling up the hill for good measure.

WOR:

20 SSH

10 Slow ‘n Low Squats

10 LBAC (and reverse)

10 Seal Claps

10 Good Mornings

10 WMH

10 Tempo Merks

Thang:

We did 3 rounds of BLIMPS in the parking lot (5 burpees, 10 lunges, 15 imperial walkers, 20 merkins, 25 planjax, 30 sqauts). After each round, PAX instructed to run the capri lap before starting the next round. WWI for the 6.

Partner up and head to the rails with a coupon. P1 performs 10 rows with block on chest while P2 holds his legs. Flapjack, and 3 sets total.

Up next, P1 takes off around the baseball field loop while P2 performs AMRAP of Shoulder Presses with the coupon until P1 gets back. Flapjack.

Round 2 – Curls

Round 3 – Squats

Various Mary exercises were instructed while the rest of the 6 came in.

Returned the coupons and headed back to the parking for 10 burpees.

Time.

Good work today by everyone. And welcome FNG Blue Devil, who went to UNC.

 

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The Pound (1/17/2019)

Conditions:

40 Degrees and Rainy

PAX:

3rd Degree, Nimbus, CheezWhiz, Inspector Gadget, Typo+, Show Me, TV Guide, Altidore, Mic Drop, Stats, Tebow, Polar Express (RESPECT!), Creeper (Pre-Vac) and Sterno (Q)

Capri Lap

Disclaimer

Warm Up:

SSH (IC) x 20
Shoulder Press (IC) x 20
LBAC (IC) x 20
Seal Jacks (IC) x 20

Time to get to work!

Burpee Apocalypse – 10 Burpees, 9 Burpees, 8 Burpees… all the way down to 1

Mosey to nearest shelter

D.I.D. – Dips (OYO) x 20
– Incline Merkins (OYO) x 20
– Decline Merkins (OYO) x 20

Aiken Legs – Squats (IC) x 20
– Box Jumps (OYO) x 20
– Lunges (OYO) x 20 (10 each leg)
– Split Jacks (IC) x 20

Mosey to Mill Creek Brewery Parking lot

PAX circled up for another round of Burpee Apocalypse.

Mosey to the nearest Shelter for another round of D.I.D.’s. Elevated Mumble Chatter forced Q to reward PAX with 10 more Burpees.

Mosey to another Shelter to finish second round of Aiken Legs. Q’s poor time management left 8 minutes on the clock and Q really doesn’t like Mary so what better way to finish the workout than with another round of Burpee Apocalypse.

COT

Prayer Requests/ Announcements

– 3rd Degree’s wife is 37 weeks pregnant
– Nimbus welcomed two foster children into his family
– SoccerMom and family serving in Uganda
– Typo+ dealing with a broken nose

Great work today Gentlemen!

Sterno

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Anyone Pack a Sponge?

PAX: Play, Rabbit, Water Boy, Scar, Luigi, Slim, Timon, Kid, Frozen, Simba, Turbo, Radio, Donkey, Lightning, Styles, Mater, Too Tall, Bagger Vance, Right Said, Crawlspace, Caps Lock, Brother At Law, Life Champ, Red Skull, Pop a Lock, Toga (QIC), Porcelain, Right Said, Crablegs

29 strong posted at the 4:13 site for some fun in the sun.  Spirits were high as we joined a new class at the Stronghold, and here’s how it went down:

Disclaimer then mosey around the complex and back to the field near Foster Ave.  Warm-up COP including SSH, Imperial Walkers, Cherry Pickers, Hillbillies, Merkins, Scorpion Stretch (crowd pleaser).

Mosey to office building near the entrance for triple check.  Teams of three executing three exercises and rotating through all of them three times.  Round 1= People’s Chair, WWII, backwards run.  Round 2= plank walks on the wall, flutter kicks, and forward run.

Mosey up to the main road and begin curb crawls.  Round 1 = bear crawls and crawl bears with ascending merkins to 7.  Round 2= crab walks with ascending dips to 5.

Mosey to basketball court for Mary= 10-15 reps of core work, flip over for a quick 5 merkins then hold the plank.  Repeato for flutter kicks, WWII, APD, single leg APDs, squat thrust interlude, then finish with bicycles.

COT with Bagger taking us out

Announcement: See Red Skull’s invite for a new Bible study on the struggle to be Authentic Men.  Date and Time: Friday mornings, 7:15am – 8:45am, 1/25 – 2/22
Location: Flavor Catering (downtown Nashville), 618 Ewing Avenue near the Rescue Mission. Parking is available beside the building and on the street.

NMM:  The PAX may have worked hard, but YHC has never heard so much grumbling about getting wet.  Most of us shower, and YHC assumes everyone can swim, so how was this different?  As my son explained this morning when arguing over packing a rain jacket for school, “you don’t need one if you run fast enough.”  Word!

This is another great group of young men embarking on a new challenge, and it was awesome to see so many F3 faces out there on such a fine morning.  Strong Work- FEBA!

Stay Classy,

Toga

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Duck Hunt

16 Sportsman came out for a guided tour of the marshes of Nolensville this morning guided by yours truly….

Conditions: It ain’t Teal season boys….. So forget the September temps. The mallards are flying for this late season hunt! 30 degrees with about 1-2 mph NW wind

Pax: 3rd Degree, Sterno, Barney Fievel, FNG – Snow Ball, Kermit, Inspector Gadget, Stats, Creeper, TV Guide, Ragdoll, Tebow, Netflix, Altidore, Micdrop, Nimbus, Show Me (Q) aka lead guide.

Pre-Party : Something ridiculous, hard, and grueling…(Which is why Q skipped so he could get his shotgun ready)

Warm Up:

18 was a special number today

18 – Side Straddle Hops

18 – Squats

18 – Merkins

18 – Forward Arm Circles (Q’s cadence struggled but it was because he wanted his Quack cadence to be stellar for the rest of the hunt)

18 – Backward Arm Circles

Mosey to the Blind where we will put in!

Thing 1 – The DUCK Blind Mill Creek (River) Bridge

#1 – Decoy Set up

Mill Creek Bridge was our hunting blind this morning. The mallards love the river bottoms and we were there to make sure we smoked em when they committed to our blind. But first we had to get our decoys across the river…. You can’t expect to get on em if your mojo ain’t in proper flying position… Q made the sportsman duck walk the bridge to get their decoys out. But since sun was coming up and we needed to be timely about a 5 burpee penalty/reward was issued for any hunter who gave in early.

#2 – Harvest Retrieval (don’t tell the Mrs.’s)

Any duck hunter worth his salt doesn’t leave his kill in the river and since we didn’t have a dog with us we were our own dogs. Pax were issued partners and partnered bear crawl back across the bridge as far as they could make it with their partner pax strapped to their waist. Once pax were exhausted and ducks started to sink pax’s switched up and completed the bear crawl back to the boating ramp.

Mosey  to Mill Creek Brewery Parking lot

Thing 2: The Clean Up

Time to clean our kill…

18 – Calf Rises

Duck walk the parking lot to the other side

6 – Iron Mikes in honor of Michael Waddell the great Realtree host

Rinse and repeat 2 additional times…. Why you wonder? The daily bag limit is 6 but the possession limit is 3 times the bag limit BABY so lets go!

Mosey to the pain ground

Thing 3: 6 pack

We ate a lot of Duck so we want to work off the flab even though this routine has nothing to do with our core.

1 Pull up and 5 Merkins repeat with 2 pull ups and 4 merkins and so on each time to equal 6. Once the sportsman hit 5 pull ups and 1 merkin the lead guide ShowMe showed no mercy and told them to rinse and repeat to wash off all that filthy duck meat from their teeth…..

6MOM

18 – Freddy Mercury

18 – WWI

Q had struggled on his calling cadence giving too many quacks in the blind so graciously 3rd degree and Tebow stepped up to the shooting platform and unloaded one final good load of steel shot on em…

18 – American Hammers (courtesy of 3rd degree)

18 – Crunchy Frogs (Thanks to Tebow because he knew we needed sushi after all that wild game)

Circle of Trust

Q encouraged the sportsman with the importance of spending quality time with their 2.0;s and how this is so vital. Outdoors is simply one way to do that. Be intentional with our time, put the phone away and invest in those who need us the most.

9th Man – Stats allowed us to peak in a little bit more to his world and shared about hometown, love for running, F3, and his bride.

 

Announcements

The guillotine I mean gauntlet (sorry Sterno) is coming soon….

Welcome Dave Ramsey’s Snowball to the group.

2nd F this Thursday lunch meet up not sure where yet?? Tebow has mentioned potentially Brothers  Burgers on Slack…

 

That’s all for now men. Thanks for getting on the waders and diving in the water with me this morning and making some memories. Keep your guns loaded and your calling reeds cleaned out for our next hunt…. Sometimes them coots come in hot!

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Shoot your 3pt Shot

PAX:  Vector, Pumpkin Spice, Bad Boy, HiViz, Porcelain, Cunning Linguist, Harvey Updike, Autotune (FNG), Right Said, Crawlspace, Crablegs, T-Cell

Temp: low 40s, damp and gloomy

12 PAX got the week started off right with a trip to Westeros. The original plan was scrapped when Vector’s Blue Devils schemed themselves open to break the hearts of Nole nation everywhere.  Thanks to this, we worked until Reddish in the face today.

Mosey to the back parking lot for WAR:

SSHx15, WMH x 12, Cherry Pickers x 12, LBAC x 15, Air Presses (air ball for Vector, but really for me) x 15, rLBAC x 15. We picked partners and were thankful for an even 12 PAX prior to mosey to the playground for some modified DORA.

DORA: 100 pullups, 150 merkins, 200 squats. The traveling partner would run to the steps of West End Middle School, bear crawl up the steps, 3 burpees at the top (3 at the top of the key, so to speak), and crawl bear down prior to returning to their partner. This was tough and many thanks to Bad Boy and others who helped ease the squat burden for struggling PAX (YHC included).

This was followed by a quick mosey back to those same steps for 7s: Jump squats at the bottom, burpees up top. PAX were given the opportunity to choose their means of traveling up the stairs. Most ran while Pumpkin Spice went with the crawl bear.

Next up was a mosey to the west edge of the park for an AYG hill spring to the shovel flag and a bit of Mary go round.

We wrapped up with the COT and the welcoming of FNG Autotune who was brought by Pumpkin Spice. He will now claim his ironclad credit and we will hope that Autotune returns.

Announcements:

-RSVP for Leadership luncheon

-4:13 strong starting back up. Incredible opportunity here.

-Be on the lookout for a more consistent F3 Presence at West Park on Thursday mornings, with a new AO coming quite soon. You could even HC for a workout this Thursday if you want. An official name will be chosen on this day.

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How many loafers do you really have?

PAX:  Black Widow, En Fuego, Offshore, Toga (QIC), Penny Loafers (FNG), Leatherneck, Boone’s Farm

Temp:  70 and sunny

Lucky seven posted for another day on the range at the Purple Cow.  Spirits were high and clothing was aplenty as we got after it like this:

Quick disclaimer then mosey to Granny White Park.  Perform tracers (forward, side shuffle, backwards, side shuffle) through each parking space across the main lot.  Perform standard issue warmup COP then repeat tracers in alternate  direction.

Mosey to playground for 8 pull-ups, 16 swerkins, 24 dips, 8 setups ea. leg, 16 squats and 24 calf raises.  Repeato x3

Mosey to basketball court for “death by shuttle run” = 10 yr shuttle run EMOM adding one rep each minute.  Most of the PAX was done at 12, but BF, LN and OS made it through 13.  Blue Mule’s record is very much intact.

Mosey back to BMS parking lot for Mary,

COT with Offshore taking us out.

NMM:  Funyuns, Black Widow, Boone’s and YHC have been working on getting Penny Loafers (FNG- Monty) off the less than free workout train and onto the F3 express.  Today was his inaugural post, and he got after it with the rest of the PAX.  Thanks to Black Widow for talking him out of a couple of layers before we left the parking lot.

Stay Classy,

Toga

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“Friendly Friday”

PAX: PA, Crablegs, Hot route, Porcelain, hambone, Tiny dancer, brother-in-law, T-Cell, Vector, Cunning Linguist, Hi-viz, Right said, Ride-along, Silver medal, Bicentennial Man, Studio 42, Trapper keeper, Firefox, Lunch lady, Bad Boy.

Temp: 22 Degrees.

Chilly 22 degree morning didn’t stop 20 PAX to come out to get better. YHC posted on slack if any PAX could bring an FNG to a Friendly Friday workout sub 25 degrees, they would officially get 5 reps off of every exercise. How many did we have? Zero. So I changed up the workout a little.

Quick Mosey around the back of the golf course. On the way picked up the pre-hustle crew, which including one nifty head-lamp from PA. Was a lot darker behind the course than I thought it would be. YHC had head-lamp envy.

COP:

SSH X 30

Cherry Pickers x 15

Willy Mays Hayes x 20

High Knees x 25

Air Press x 25

The Thang:

Mosey back down to the parking lot to the hill, for a good round of 11’s.

Simple: Burpees & Squats.

I will say, there wasn’t a lot of Mumble Chatter, but a lot of heavy breathing. The combination of the 11’s + Hill + temp = heavy breathing.

Completed 11’s, PAX went over to the wall. Line up, Plank position parallel to each other. One by one, each PAX would step behind the Plank and lift legs for a little bicep action. This was both tough for the PAX curling legs, and the 20 PAX holding plank.

MARY:

Flutter kicks x 30

Crunchy Frogs x 15

Hello Dolly x 30

Announcements:

Prayers to Ride-along’s family for the passing of his Grandfather.

Congratulations to PA and his new job! Will be on the road to the West Coast more, but still commits to posting on Friday’s.

Leadership Luncheon: January 18th. Dr. Clay Stauffer. Richland Country club. 11:30. Please HC to Bad Boy to get a count for the food order.

Coffeeteria: PC, Tiny Dancer, Studio 42, Ride-along, Hambone, Bi-centennial Man, T-Cell, Vector, Hi-Viz, Crablegs, Right said, Cunning Linguist, Bad Boy.