Month: February 2019

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A Stroll at Titan

Pax: Bad Boy, Blue Mule, Centipete, Crab Legs, Cunning Linguist, G String, Halpert (WL from Memphis), Harvey Updyke (QIC), Hi-Viz, Porcelain, Reveille, Trapper Keeper, Vector

Conditions: 35ish and dry, gloom factor medium

Disclaimer

WoR: Moseyed from statue of JT to southern end of the main field. Circled up for:

  • SSH x20
  • Good Mornings x10 oyo
  • WMH x10
  • Imperial Walkers x20

Thang: The sidewalk monster at Westeros sent YHC for a tumble Monday morning, leaving me with a bruised palm heel and tweaky wrist. As such, my Q plan was modified to stay off the hands as much as possible, which naturally led to lots of running. Altogether the pax clocked around 3.4 miles, stopping every 1/3 of a mile or so for a dealer’s choice exercise, of which 10 reps were performed. Choices included jump squats, dips, burpees, regular squats, Freddie Mercuries, scissor kicks, and some other stuff I’ve now forgotten. The last leg involved an all-you-got sprint up the hill west of the Parthenon, before convening back at JT’s statue for a quick Mary consisting of 25 Crunchy Happy Frogs.

CoT: Great to have Halpert (a paper salesman) join us as a guest from Memphis. Heard a little more from G String, our sixth man. Prayers for Bad Boy and family as they look to welcome a 2.0 in 4 weeks, give or take.

Moleskine: The leadership lesson today is that restraints, while sometimes frustrating, can provide clarity and focus. A minor injury limited my options this morning, but simple was still effective. Self-imposing restraints, even when all is well, may help with cutting through the noise and focusing on the outcome. Thanks for the opportunity, men. A pleasure as always.

Harvey

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2 PAX post in rain 12 FEB 2019 @ III Pillars

PAX:  Blue Mule (Q), En Fuego

Conditions:  Not ideal.  Rainy and cold.  Very rainy.  Did I say rainy?

Wet Warm Up:  Mosey for a few minutes, some with a 25# coupon.  Arm circles and seal claps and squats.

Soggy Calisthenics:  Pull ups, coupon thrusters, squat jumps.  20 seconds on, 10 seconds off.  After we did that until we were sick of it, then we did 10-9-8-7-6-5-4-3-2-1 of the same exercises.

Deluge Buddy Drags:  Two laps around the ~1/4 mile track.  First lap switch roles every 20 steps.  Next leo switch every ten.  Tclaps to En Fuego — I think I weigh twice what he does and not a complaint out of him.

Life Lesson:  The life lesson here is obvious.  Sometimes the world throws rain at you.  And a lot of it.  And then sometimes life makes you run around with bricks and thrust them.  And sometimes you have to carry someone through it.  But, through faith, through fitness, through fellowship, and through preparation, these life obstacles can be overcome… And can make you smile.

Pleasure to be part of this community.

See you in the gloom.

Blue Mule OUT.

 

 

 

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You’ve been William Wallace’d

What a beautiful morning!  almost 60deg and raining, perfect for a F3 beatdown.  12 HIMs showed up for a William Wallace beatdown.  Welcome to FNG, Matlock.  Sterno, thanks for bringing him out!

 

PAX: MicDrop, Barney Feivel, Creeper, NumbTucks, Kermit, Snowball, Nimbus1500, Sterno, Matlock (FNG), Stats, Tebow, Typo+ (QIC).

 

Pre-Party: 10 Burpees on the minute for 10 minutes, led by NumbTucks.  NumbTucks, Stats; Late Arrivals: Creeper, Barney Feivel.

 

Mosey, Disclaimer, etc

Warmups:

12x SSH IC; 12x LBAC IC, 12x RLBAC; Stretch OYO

 

Let’s Get It Started In Here…

William Wallace

PAX break into 4 groups of 3.  PAX 1 in each group runs to the middle, does the exercise, runs back.  PAX 2 and 3 plank and wait.  PAX 1 finished, PAX 2 goes, and so on.  Once all 3 complete, rotate to new workout.  All groups complete all 4 exercises.

  1. 10 Squats / 10 Baryshnikov Squats (Legs rotated out to the sides, hips opened, heels raised, then squat.)
  2. 5 Captain Thor (An ab exercise done in a 1:4 ratio. 1 big boy sit up to 4 American Hammers (Russian Twist).)
  3. 20 Bulgarian Ball Busters (Reverse lunge ending with a sharp knee-up. Should be accompanied by a karate sound for maximum effect.) Each leg is 1.
  4. 10 Burpees (do it!)

 

Indian Run

PAX all do a slow run.  Last PAX sprints to front and joins the line.  All PAX follow in like manner until all PAX have a chance to run to the front.  Thanks to Sterno for staying with the 6 on this run.  Make our way back to the parking lot.

 

11’s

PAX line up at light pole.  Run to next light pole, do 10 Merkins.  Run back to first light pole and do 1 Jump Squat.  Total of 11 reps.  Continue in like manner decreasing Merkins and increasing Squat Jumps, keeping total reps at 11 at each light pole.

 

Zig-Zag-ing

PAX plank head-to toe.  Last PAX rises and hops over each PAX in succession until they get to the front, then plank.  Progress until each PAX has hopped.

 

CoT

Count-o-rama, Name-o-rama; naming of FNG; closing prayer.

 

Great job today folks! I’m honored to lead you on my 50th post.

 

Typo+

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Floppy’s 39th bday celebration

PAX: PSL (personal seat license), Black Lung, Bagger Vance, CCR, Brother-at-Law, Umbrella, Black Widow, Tampa Libra, Panhandle, Too Tall, Pope, Dr. Smartt

QIC: Floppy Disk

13 thumbed their nose at the less than ideal conditions to come out to Sir E and help YHC celebrate his 39th birthday, the day after. Figure 8 warmup mosey to start things off then we convened in the lower church parking lot for some WoR.

Warm-o-Rama (all IC)
SSH x39 (a little hiccup on the cadence)
Squats x39
BAC F x20
BAC R x19
Plank Jax x39

THANG
Short explanation on today’s theme, in case it wasn’t obvious. We would do 39 total reps of various exercises generally broken up into 3 sets of 3 exercises with 13 reps each.

Mosey to the playground. 3 sets of 13x each: Pullups, Rows, Dips. BV asked if he could modify with Merkins in lieu of Dips. YHC obliged.

Mosey back to the lower lot. 3 sets of 13x each: Jump Squats, Jump Lunges (13 each leg), Tuck Jumps. The burn set in quickly on this portion. Short quad stretch to follow. We didn’t need anyone cramping up.

Short mosey across the street to the chains. Slightly modified 3 sets of 13x each: Bicep curls (each arm), Upright Rows (each arm). Only 2 exercises for this portion which really tested YHC’s OCD proclivities.

Mosey up to the big house… annnd… mosey a little more to the first speed bump of the top loop. We would perform our next set of exercises at this and 2 more locations around the top loop. 3 sets of 13x each: Atomic Merkins, Mtn. Climbers (13 each leg), J-Lo’s (13 each side). We enjoyed a brief respite from the rain on the porch of the auditorium for our second set, and a few PAX doubled down under the big house porch for our 3rd set.

Mosey back to the start. Let’s not neglect those abs.

Mary
Flutter Kicks x39 (IC)
Box Cutters x13 (IC)
LBCs x13 (IC)
Alphabet Abs (all uppercase)
Low Plank 1:15

Done! Great work, gents! It was wet out there, but we got it done. Good to have ATL Willie Loman, Panhandle, join us. Hope you can make it out again soon.

SYITG,
Floppy Disk

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Purple Cow 2-11-19

Conditions were favorable, a little warmer but no rain, for 7 PAX as they started the week off by making the correct decision and heading to Purple Cow

PAX: Umbrella, Offshore, Olan Mills, Leatherneck, Boone’s Farm, Penny Loafers, Black Widow (QIC)

Quick disclaimer in the BMS parking lot, and then head off to Granny White Park. Circle up in main parking lot.

WOR:

Good Mornings x 10

BAC x 10

RBAC x 10

Air Press x 10

Seal Claps x 10

Merkins x 10

Mountain Climbers x 10

WMH x 10

The Thang:

Head to the corner of the main parking lot of GWP for some four corners. Mode of transportation from one corner to the next is running. From our starting point, we run to the first corner where we perform exercise #1. From there we go to 2nd corner, where we perform exercise #1 and #2. Each corner we build, until we are back at the starting point. Exercises are:

Round 1:

Burpees x 10

Burpees x 10, Merkins x 20

Burpees x 10, Merkins x 20, Lunges x 30

Burpees x 10, Merkins x 20, Lunges x 30, Squats x 40

SSH for the six, and then all end in cadence with 10 SSH.

Round 2:

Atomic Merkins x 10

AM X 10, Jump Tucks x 20

AM x 10, JT x 20, Air Presses x 30

AM x 10, JT x 20, AP x 30, WW1 x 40

SSH for the six, and then all end in cadence with 10 SSH

**It’s around this point that Olan Mills departs after seeing that the park ranger is there opening up the “facilities”

Head to Pavillion

Step Ups x 30

30 Second Wall Sits w/ arms above heads

R&R

**Olan Mills returns feeling better than ever

We line up for a short IR mosey towards the baseball fields, and then back towards the park.

Find some benches for DID’s

Dips x 20

Irkins x 15

Dirkins x 10

R&R

Line up for another IR mosey from playground back to BMS parking lot.

LBC x 30 was all the mary we had time for.

Prayers for Offshore’s wife’s cousins who lost their mother suddenly over the weekend. Also, with this being the week of Valentine’s and all, we closed out with some encouragement to love our wives well. Pray for them, be intentional with them, and reach out for help if you’re in the midst of struggles.

Thanks for the opportunity to Q this morning!

Black Widow

 

 

 

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The Hill 2/7/19

PAX: Frugal Macdoogal (QIC), Venus, Old Hickory, Money Shot

Disclaimer then mosey to amphitheater

WOR:

SSH x 15, GM x 15, WMH x 15, FBAC x 15, RBAC x 15, Overhead Claps x 15, Squats x 15, Merkins x 15

Exercise #1: 11s

Starting on the wall, bear crawl across to amphitheater and walk up amphitheater steps to top for 10 squats before heading back down, bear crawl back and 1 squat jump.  Every time you get to the bottom of amphitheater you would do 2 irkins (up) and then 2 derkins (down).  Rinse and repeat until 1 squat and 10 squat jumps.

Mosey to the South Campus Gym to get sandbags.

Mosey to football field while shoulder pressing on QIC call.

Exercise #2: Frog Jump/Merkin 20yd suicide

Starting on the goal line, do weighted frog jumps to 5 yard line, perform 5 merkins, then frog jump back for 5 merkins.  Rinse and repeat adding 5 yards and 5 merkins every time up to 20 yard line.

Exercise #3: Farmers Walk/Hip Thrusters 20 yd suicide

Starting on the goal line, do weighted farmers walks holding sandbag over head to 5 yard line, perform 5 weighted hip thrusters, then farmers walk/sandbag over head back for 5 weighted hip thrusters.  Rinse and repeat adding 5 yards and 5 weighted hip thrusters every time up to 20 yard line.

Exercise #4: 25 Weighted WWIs

Mosey back to South Campus Gym to return sandbags then mosey back to top lot for COT.

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40, 40, 40, 40, 40, 40 … it’s a bday bash

Image result for kermit and miss piggy

Kermit and Little Miss Piggy pairing up for Bday Beatdown!  Who knew they were the same age and born within days of one another…it was destiny that they find one another.   Now time to work off that cake…

15 PAX joined together this morning to wish LMP and Kermit a happy bday!
Conditions: A  wonderful 26 degrees, and more importantly NO rain.

PAX who made it: Nimbus 1500, MicDrop, Numbtucks, Altidore, Sterno, Ragdoll, Creeper, Tebow, Gaylord Focker, Stats, Typo +, Show Me, TV Guide, Kermit (CoQ / VQ) and Little Miss Piggy (CoQ )

PreParty: led by Stats –dunno what they did but it was probably good , and i’m sure Creeper caught the last round of it again.

LMP led us off
Warm up:   Disclaimer this time, then light mosey around parking lot
On the line: dynamic stretches – toy soldiers, butt kicks, high knees 2x 20 yards
Circle up:  cherry pickers OYO, good mornings OYO, hip flexors kneeling OYO

Thang 1:              The Old Fart’s Core Needs Some Work
LMP feels like he’s getting a little soft in the middle, so he made core workout into a full on Thang.   40 of everything:
American Hammers with coupon
WWI with coupon
Supermans
Split leg WWI with coupon
Nolan Ryan pull-through with coupon
Side Plank with leg raise (20 each side)
Plank with leg raise (20 each side)
Kneeling Halos with coupon (20 each direction)

Mosey over to parking lot — speed bump:  REAGANOMICS!!!
Remembering our ex-president who was born on Feb 6 just like LMP, and the Trickle-down economy of exercise:
trickle down from 10 to 1 reps of Jump squat holds (jump squats with an al gore for 10 sec  at end of each set)   — Q stopped us at 6 which = 40 reps !

Kermy took over at this point — Mosey back to starting point

Thang 2:              Fun with Sasquats
Pair up:  PAX1   does exercise while PAX2 travels to 40 yard mark and back; but throw in 10 SASQUATS!!! each time the partner returns
Exercises:  40 Burpees/MoT Sprint, 80 Iron Mikes/ MoT politicians, 120 Diamond Merkins / MoT Skank (stopped at 80 due to old man body not handling it and time )

Thang 3:               at the benches
Partners again:  PAX 1  does Climb squat x10 , while PAX 2 does Decline Merkin x10 — 4 rounds = 40!

Mosey back to the vehicles

Thang 4:     SHOULDER COMPETITION
Circle up and get a coupon. Hold that coupon out in front.  Let’s start by taking turns running around the inside of the circle and giving a little love tap (or shove) down on the other PAXs’ coupons. Done when last person gets around.
Now time for the comp!   Which old fart can hold em out the longest?  Kermit provided a $10 gift card for the winner!
Well age won over beauty this time baby!   Came down to two of the 40+ PAX, LMP and Creeper, but LMP could clearly see the spirit of Hulkamania burning in Creeper’s eyes and knew he could never hold out.  SO CREEPER TOOK THE PRIZE

CoT:  Numbers/Name-o-rama
Prayers for 3rd deg wife and new 2.0, soccer mom,

2ndF-  Thanks to Nimbus and Numbtucks for coming out on Friday for a the surprise bday bash for LMP and Cheezwiz!
1st F- opportunity to share with Tusculum Elementary by providing supplies; Sterno and Altidore will go get and PAX can donate through Venmo app

Red SOLO cup with beer for all to celebrate Kermits VQ !

Image result for sasquash

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West Park – 02.07.19 – “Floodgate”

6 PAX took advantage of a 70 degree morning February to muck around in the swamp that was West Park.

QIC: Princess Aurora

PAX: Bicentennial Man, Crablegs, Lunch Lady, Pumpkin Spice, Trapper Keeper

The Thang:

PAX moseyed over and around the tank before settling into the COP in the big lot. All exercises IC.

  • SSH x 15
  • Squats x 15
  • LBAC F x 15 (10ct hold)
  • LBAC R x 15 (10ct hold)
  • Overhead Press x 15 (10ct hold)
  • Chinook x 15 (10ct hold)
  • Seal Clap x 15 (10ct hold)
  • Moroccan Night Club x 15

Head down to the end of the lot and split into two teams. Teams must travel to the end, stopping at each of the three medians to. perform 5 burpees. Teammates must wait until all members of team have finished burpees before moving on.

Method of travel:

  • Start to Median 1 – Lunge Walk
  • M1 to M2 – Sprint
  • M2 to M3 – Bear Crawl

Winners all around! 10 merkins for everybody.

Rinse and repeat in reverse with Crawl Bear, Backpedal, and Reverse Lunge. 15 Merkin prize at the end.

Next up, using the same teams and medians, is a suicide relay. While non-runners hold People’s Chair, P1 begins suicide. After PAX in front of you completes the first leg (first median and back), next PAX begins.

All in? Mosey over to the swings for a 3 exercise countdown circuit. PAX perform 10 reps each of Steve Irwins, Swerkins, and Jump Squats. SSH for six. RnR dropping a rep each round (9, 8, 7, etc.) all the way down to 1.

Head over to the wall for another circuit. 10 Step-Ups per leg, a lap around the tank, and 20 dips. RnR with 15 and 15.

Mosey back to the parking lot for COT/BOM.

Moleskine:

YHC did his best to avoid the puddles and keep everybody relatively dry. There was plenty of discomfort in the exercises! Excited to see this AO take off. It’s going to be a fun one.

Bullhorn:

  • Prayers for Pumpkin Spice as he prepares to take his boards next week.
  • Prayers for Lunch Lady as he navigates discipline issues with one of his students.
  • CSAUP coming March 23…

PA out.

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Racetrack 2-6-19

10 PAX came out to Racetrack for much warmer conditions than normal for early February with a little drizzle mixed in. Perfect for getting work done

PAX: Numbtucks, Too Tall, Toga, Old Hickory, Funyuns, Backlash, Offshore, Penny Loafers, Razorback, Black Widow (QIC)

Disclaimer and then head up Maryland Way to the top level of the parking garage.

WOR:

GM x 10

SSH x 15

Merkins x 10

Mtn Climbers x 10

AST x 10

WMH x 10

The Thang:

On the top deck of the parking garage, line up along one side facing the long direction.

Sprint to other side & perform 10 Merkins

R&R x 6

All in and count off 1’s and 2’s for teams that we will need later.

Head down the stairs and stop at the 2nd floor. Head to the ramp for some 7’s.

At the bottom, perform gorilla humpers.

Backwards mosey to top

Burpees at top

Forward mosey back down

All in, and mosey to bottom floor. Divide up into our two teams.

Each team of 5 head to opposite stairs, head up and over the top deck and back down to finish line. Teams must perform IR and stay together. This is a race.

Team 1 is the winner and only gets 5 Burpees. Team 2 has 10.

All in, and head to wall outside of Holler and Dash for some DID’s.

Dips x 20

Irkins x 15

Derkins x 10

R&R

Head down to the park for another IR race with your team. At the track, teams head out in opposite direction for a race around the track while performing IR. Team 2 is the winner this time, and gets to pick between rows or pull ups first.

Team 2 performs AMRAP rows for 1 minute

Team 1 performs AMRAP pull ups for 1 minute

Flapjack

Head to parking lot for Mary

WW1 x 30

LBC x 30

J-Lo x 20

Good Mornings x 10

Time!

We closed out with some words on fighting for our marriages & the importance of community and having men to walk through life together. We’re not meant to go at this alone.

Thanks for the opportunity to be out there with you guys!

Black Widow

 

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2/8/19: Frodo and Sam

Location: Bomber

Conditions: A crisp 28 degrees

QIC: Pumpkin Spice

PAX: Bicentennial Man, Crablegs, Crawlspace, Dewey, Ebola, En Fuego, Hi-Viz, Lunchlady, Porcelain, Pop-a-Lock, Princess Aurora, Pumpkin Spice (QIC), T-cell, Tiny Dancer, TK, Vector

THE THANG

After a brief disclaimer, the PAX moseyed around for a few minutes before they made their way to the top parking lot for some Warmorama.

Warmorama :

  • SSH x 15
  • High Knees x 15
  • LBAC
  • Moroccan Night Clubs x 15
  • rLBAC

In the spirit of Friendly Friday, the PAX paired up with a partner with whom they felt they knew the least — not knowing a PAX’s full hospital name served as a good surrogate here. Once partners were established, we moseyed to the top of the hill by the main entrance and YHC provided instructions for the impending pain.

Today’s life lesson centered around bearing one another’s burdens. We aren’t meant to bear burdens alone (life struggles, anxieties, fears, sins, pain, etc.). Neither are we meant to bear the burden of bear crawls or continuous man makers alone — man makers are a group effort, after all. There have been few greater literary examples of brothers bearing one another’s burdens than Frodo and Sam in Tolkien’s The Lord of the Rings. Thus, today’s workout was entitled FRODO and SAM (a modified Dora of sorts). One parter was at the top of the hill (Mount Doom, of course) doing SAM exercises (outlined below), waiting for FRODO to perform a traveling exercise (outlined below) by running down the hill (towards the Shire), around the circle (Bag End), and then doing the FRODO exercise up the hill to meet his parter back on the top of Mount Doom. Once FRODO finished his first traveling exercise, the PAX traded off. The traveling partner picked up with the SAM exercises where their partner left off, and the exercising partner then did the same first FRODO traveling exercise. The cycle continued until each partner had done all 5 FRODO traveling exercises and the sum total of SAM exercises were completed. For those who finished the SAM exercises early,  the PAX started to spell out WISE, first with 100 Walkers (Imperial Style) and next with Incline Merkins.

FRODO

  • Lieutenant Freds (In honor of Right Said AKA Fred Pickney; Lunge-Lunge-Broad Jump)
  • Run
  • Obamas (In honor of the 44th president — Bearcrawl, and after every 4 hand moves do 4 merkins)
  • Dutch Skate (Jump out with right foot 45 degrees, pull left foot behind right foot, jump out with left foot at 45 degrees, pull right foot behind left foot — should look like speed skating on land)
  • Obamas

SAM (WIse)

  • Squats — 300
  • American Hammers — 200 (left + right = 1)
  • Man Makers — 100
  • Walkers (Imperial) — 100
  • Incline Merkins — 100

Once thirty seconds were left on the shot clock, we moseyed back to the parking lot for COR, NOR, and COT.

MOLESKIN

  • There was much mumblechatter at the beginning of this workout due to the lengthy instructions and necessary demonstration of new exercises.
  • We all learned that Pop-a-Lock had been doing Alligator Merkins wrong his whole life when he thought that the newly-coined Obama exercise was the same as an Alligator Merkin. I presume it’s the same amount of Merkins in the end, so we’ll give him partial credit.
  • At coffeteria, we learned that Hi-Viz won an Emmy for his media coverage of the massive flooding back in 2010 that devastated Nashville. How did this not somehow make it into his F3 name??

BULLHORN

  • Hi-Viz is crushing the Fuel challenge he started at the beginning of the year, having lost 19 pounds in just 5 weeks. What a boss. If you want to support him and others, head on over to the #Fuel channel on Slack to help hold one another accountable.
  • Vector is facing some big decisions at work for which he could use your prayer and support.
  • YHC is taking a two-day medical licensing exam on Monday and Tuesday, and I would love your prayers surrounding this undertaking.

– Pumpkin Spice