03.26.19 – Sir Ellington – “THE Loop”

13 showed up to entangle themselves in a PA-Sir E love affair. Only one Prevaculated.

QIC: Princess Aurora

PAX: Bagger Vance, Black Lung, Blue Mule, Boyband, CCR, Dupree, Edible Arrangement, Parks and Rec (Naperville), Prevac (LIFO), PSL, Red Skull, Too Tall 

THE THANG:

Disclaimer followed by a mosey around the church and over to the main circle drive for agility drills and “exploration.” Back down to the base of the driveway for COP.

  • SSH x 10
  • Squats x 20
  • WMH x 10
  • Good Mornings x 10
  • LBACs x 10
  • Moroccan Night Clubs x 10
  • Seal Claps x 10
  • Merkins x 10
  • Mountain Climbers x 10

For the main event partner up. While one partner completes AMRAP of leg exercise at the base, the other runs up the right (south) side of the driveway loop to the house and performs 10 reps of a Merkin variation before returning to tag their partner out. Plank and wait for six between each round.

  • Round 1: Squats/Hand Release Merkins
  • Round 2: Lunges/Clerkins
  • Round 3: Jump Squats/Renegade Merkins (Merk,Row R, Merk Row L, Merk=1)

Indian Run up and around the loop and back across the street to the playground.

With partners, PAX complete max number of pull-ups plus 5 assisted pull-ups. Flapjack. For round two, PAX subtracted 5 from their unassisted max and performed that number. Flapjack.

Circle up for some Mary:

  • Flutter Kicks x 15
  • Alabama Prom Dates x 10
  • Jane Fondas x 20 (R/L)
  • American Hammers x 15
  • Long Slow Flutters x 10

Joe Hendricks up to the lot and mosey back to flag for COT/BOM

MOLESKINE:

It’s always a good time at Sir Ellington, even when YHC doesn’t quite remember the lay of the land and all that crazy Shire lingo (“Which loop?” “THE LOOP.”). Glad to have Parks and Rec passing through from F3 Naperville. An F3er since September, he and YHC had a good chat about how much F3 has filled a void he didn’t know existed and how he has since been able to give it away to others in life, strangers and friends alike. Just remember, men: sometimes it’s not about showing up because we need it. It’s showing up because it might just be the day that there’s somebody else out there that needs us.

BULLHORN:

  • Lifting up the Newells, Carter, and Black Lung’s M’s aunt in prayer.
  • Wed 3/27, Mental Health Day at all your Wednesday AOs. Qs will end about 5 minutes early to allow for an extended COT. The purpose of this will be for folks to discuss depression and suicide awareness. Please know that if this is something you deal with, there are guys in this group that would love nothing more than to listen and step into the struggle with you.
  • Fri 3/29, 12th Man Leadership Lunch with retired US Army Ranger, John Belman.  11:30 at Richland Country Club. Link to RSVP. See more details on the Slack #leadership channel or contact Bagger Vance.
  • Sat 4/13, Warpath CSAUP in Franklin
  • Sat 5/4, The Gauntlet CSAUP in Nolensville

Rocky & The Rockettes

3/7/19

15 PAX made it out this morning, in what I hope is one of the last twenty something degree mornings of the year.

PAX: Nimbus1750, 3rdDegree, Tebow, Inspector Gadget, Kermit, Netflix, Stats, Sterno, Hot n Ready, Staples, Typo+, OldHickory, ShowMe, (shoulda done this earlier, now I don’t remember)

Warmup – delayed Capri lap due to technical difficulties. We tried out some new “Boxer Jacks” and a pretend jump rope progression.

Rocky I & II
-Mosey around the ballpark to the snack shack.
-50 Frog hops in to 50 Duckwalk steps X 4-5 depending on how long your duck stride was.
-50 Alternating “one arm” merkins with a clap merkin at the end. Each down counted as one
-Split into 2 groups    (Swap)                                                                                                                         Group A: 25 Bulgarian Split Squats (Each Leg)                                                                       Group B: 25 “One Arm” pullups…or at least they would’ve been if it wasn’t             so slick (seriously, that was the only thing preventing one arm pullups!)

Rocky III
-Partner up for the Apollo beach run (ie. jog around the 1/3 mile track with a partner and race to the finish line from the bench by the bridge)…then hug it out

Rocky IV
-Snowy Sled Pull (Push…cause a pull would’ve been awkward…like if you had hung under a dude before over the bridge…not saying I ever did that)
PAX 1 bear crawl drives PAX 2 while  PAX 2 pushes against PAX 1s                           shoulders.  Down and back 3 times, alternating Alternating drivers.                    -50 Hanging leg lifts off the bench, not quote the dragon flag I was hoping for…

 

I’m sure I’m missing a post party and other things, but Yo F3 PAX, I DID IT!

Oh yeah, I think we finished with some more boxing jacks upon Sterno’s request.

 

A Defiant Launch

It was the perfect day to Launch Nolensville’s newest AO, Defiant, with a Bakers Dozen.

PAX: Inspector Gadget, TV Guide, 3rd Degree, Barney Feivel, Old Hickory, Creeper, Stats, NumbTucks, Gilligan, Altidore, Wolverine (FNG), Nacho Libre (FNG), Typo+ (QIC). [Tebow coming in hot with Coffeteria!]

 

Pre-Party of 1: 3rd Degree

 

Warmups, Intros, Disclaimers

12x SSH IC

12x LBAC IC

12x rLBAC IC

Mosey to the Things…

 

Time to get Defiant…

THING 1: Parking Spot Burpees

Divided into two groups to keep things moving along, each group working on a different row of parking spots.

Start with a Burpee at the end of a spot, then run and touch the curb.  Politician to the next spot and repeat all the way down.  Mode of transportation back: 10x Lunge, Lunge, BroadJump, then mosey the rest of the way.

Rinse and Repeat; Mode of Transportation: DuckWalk.

WWI while waiting on the 6.

Mosey…

THING 2:  a Nolensville Favorite

begin at starting line, Bear Crawl to Big Cement Balls.  Trying to think of something Witty to add here……aw nuts.

Mosey to playground, or as 3rd Degree likes to call it, the PainGround…

THING 3: 11’s

Pulling out an old 3rd Degree Workout…

Do two exercises, reps always totaling 11 [10 of A, 1 of B; 9 of A, 2 of B…].

A: Swing Knee-Ins; B: Pull-Ups; Mode of Transportation: Lunge

 

Mary: PAX Choice

Freddy Mercury x20

Flutter Kicks x20

American Hammers x20

Mosey back to Shovel Flag…

 

COT, Count-o-rama, Name-o-rama

13 lucky PAX endured the initial Defiant Beatdown.  Welcome to our two newest F3 Nolensville HIMs: Wolverine and Nacho Libre!  Bring all your high school buddies to workout with us old Fuddy-Duddies and we’ll show them what a workout really is!

 

Post-Party: 9 Yurpees (several PAX partook)

 

Thoughts & Requests:

*prayers for Gaylord Focker as his family deals with the rapid decline of his Mother’s health

*thoughts and prayers for Soccer Mom in Uganda

 

As always, I am proud and humbled to lead such an amazing group of HIMs.

ENCOURAGEMENT: We named this AO DEFIANT for a reason: to deny our natural tendency to remain at rest and to get better for ourselves, our families, and our community.

 

TYPO+

The Scorpion – 03.23.19 – “Success”

In what was arguably perfect weather, 23 PAX conquered F3 Nashville’s inaugural “Wild West” CSAUP, The Scorpion, this weekend and celebrated with McDonald’s and a birthday song. Special appearances and support from three other PAX.

QIC: Crablegs, Porcelain, Princess Aurora, Pumpkin Spice, Vector

PAX: Bad Boy (Stonewaudible), Bagger Vance (30#), Big Bang (30#), Black Lung, Blue Mule, Brother-at-law (Stonewaudible), Crawlspace, Cunning Linguist, Floppy Disk, Hambone, Hi-Viz (Photography/Sag Wagon), Leatherneck (30#), Ludwig Von Oshkosh, Mystery Machine, Pop-A-Lock, Reveille, Right Said, T-Cell, Tampa Libra, Tiny Dancer (30#), Trapper Keeper

THE THANG:

Princess Aurora

Following a PAX count, the usual disclaimer, and some extra instructions for the undertaking at hand, YHC took the PAX on a medium mosey up and around the Hill of Sisyphus and back to the Great Lawn for a COP, all exercises IC:

  • SSH x 43 (HBD BV!)
  • Chinooks x 10
  • Overhead Press x 10
  • Reverse LBAC x 10
  • Peter Parker x 10
  • Imperial Walkers x 10
  • Overhead Squats x 10
  • Newton’s Cradle x 10

Porcelain (Titan)

In the epicenter of the Athens of the South, this Q was heavily inspired by famous Greek battles and the years in and means by which they occurred. PAX divide into three teams and grab a picnic table, their ship for the battle. Whilst making their way around the entirety of Lake Watauga, PAX must complete as a team the following exercises and reps, avoiding the enemies’ attempts to block them along the way:

  • 490 Carolina Dry Docks
  • 480 Exaggerated Leg Raises
  • 300 Box Jumps
  • 479 Merkins

Winning team gets fewer burpees. Called for time (Qvantage: YHC)

2.5 miles to Westeros with a quick detour around Love Circle (for about half the PAX. Instructions clear for several, but not clear enough for all. YHC will own it.)

Pumpkin Spice (Westeros)

Making up for lost time, Pumpkin Spice dished out this short doozie:

  • Burpee Broad Jump down the sidewalk ~50 yards to WEMS steps
  • Crawl Bear up stairs
  • Sideways Bear across
  • Bear Crawl down stairs
  • Burpee Broad Jump another ~30 yards

Flutter Kicks for six and mosey back to start.

2.1 miles to Bomber.

Vector (Bomber)

A HIM known for his musical Q’s (and cues), Vector started the PAX off with a buy-in of 19 Burpees and 27 Squats paying homage to the AO’s former life as an airport created in 1927. With that out of the way, PAX were instructed to do three sets of Sevens, holding People’s Chair between each set and enduring the promised cheesy 80s playlist:

  • Set 1: Bulgarian Split Squats/Overhead Squats
  • Set 2: Merkins/Big Boy Sit-ups
  • Set 3: Erkins (variant spelling on Irkins originating somewhere near 51st and Nevada)/Rows/Pull-ups

2.5 Miles to Atlantis

Crablegs (Atlantis)

Short on time, but not on spirit, Crablegs closed the CSAUP out with two Atlantis signature exercises and a tribute to birthday boy Bagger. Quick hop over to the swings for Steve Irwins x 43. When you’re not rowing, Moroccan Night Club like a boss.

All in, and the CSAUP is complete.

COT/BOM

MOLESKINE:

Thank you to everybody who posted for this event as it’s been a long time coming. Nashville’s last AO-to-AO CSAUP was the original Ironclad in 2015, an event that introduced to F3 a curious bystander walking with his kid through Centennial Park. That bystander was none other than the HIM we came to know as Crawfish. YHC likes to think at least one guy saw us out there and thought to himself, “I need to know more.”

Hearty tclaps to Hi-Viz for playing photographer/videographer/support vehicle/catering. It’s a committed man who wakes up at 6am on a Saturday to walk around snapping photos of guys doing stupid and hard things. Or maybe it’s just a sadist. I’m banking on the former, though.

By my numbers, we had almost 11 miles including the workouts. Not bad! Also, excellent job by all the Qs coming up with four very different workouts and being willing to adjust on the fly. The Scorpion next year will be the chance for some new HIM to show us what they’ve got!

BULLHORN:

  • Wed 3/27, Mental Health Day at all your Wednesday AOs. Qs will end about 5 minutes early to allow for an extended COT. The purpose of this will be for folks to discuss the topic of depression.
  • Fri 3/29, 12th Man Leadership Lunch with retired US Army Ranger, John Belman.  11:30 at Richland Country Club. Link to RSVP. See more details on the Slack #leadership channel or contact Bagger Vance.
  • Sat 4/13, Warpath CSAUP with the Franklin Boyz
  • Sat 5/4, The Gauntlet CSAUP with the Nolensville Nard Dogs

PA out.

 

3/25/19: Westersoloing

Location: Westeros

Conditions: 50s and soggy

QIC: Pumpkin Spice

PAX:

Bad Boy, Bareback, Bicentennial Man, Blue Mule, Crablegs, Crawlspace, Harvey Updike, Hi Viz, Princess Aurora, Porcelain, Toothless

THE THANG

After a brief disclaimer, the PAX moseyed around to the back of the school for some Warmorama.

Warmorama :

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

Seeing as YHC will be heading off to (what he thought was) an F3 desert for vacation (until Hi Viz kindly informed him otherwise) for the next 10 days, I organized a workout that someone can accomplish on their own when the unfortunate occasion arises where there are no PAX to be found. You can think of it as a solo Dora — Dora the Explorer? We started at the playground, doing one exercise and then running around the traffic circle in between each set:

  • 25 Pull-ups (run and repeat)
  • 50 Merkins (run and repeat)
  • 75 LBCs (run and repeat)
  • 100 Squats (run and repeat)

Between each different type of exercise, PAX waited for the Six. After completing the above exercises, we moseyed back to the shovelflag and it was all she wrote

MOLESKIN

  • The Merkin is the quintessential F3 Exercise. If we should be able to do anything right, it’s a Merkin. It’s always good to reflect on and be in tune with your own form throughout a  workout, and we should all do our best to prevent letting our form slip. Speed is not the goal — proper form is the goal. If you have to take a pause in order to avoid compromising your form, do that. We collectively paused for a refresher on perfect form for the Merkin with the help of none other than Blue Mule showing us how to get it done. Don’t cut corners just to finish faster or to finish first — do it right, and you’ll get better that way.

BULLHORN

  • Tclaps to PA for organizing The Scorpion (and whoever else worked behind the scenes in addition to Hi Viz) — it was a great event and we all got better!
  • PA’s family is headed back from Aspen today, prayers for safe travels!
  • Vector’s basketball team (the team which shall not be named) nearly lost in the Round of 32. He is sure to have had some palpitations during the game, let’s hope he’s alright.
  • On this Coming Friday we have the 12th Man lunch. Cadre Belman will be sharing his Leadership lessons from his time as an Army Ranger, which includes the Battle of Mogadishu aka Black Hawk Down. HC now if you haven’t done so already: http://evite.me/MBdjxuDw2H

– Pumpkin Spice

March 12th Man CONTEXT

CONTEXT

Def: 1. The part of a text or statement that surrounds a particular word or passage and determines its meaning.  2. The circumstances in which an event occurs; a setting.

I want to focus particularly on these words in the definition of CONTEXT … surrounds, meaning, circumstances…a TRUE LEADER exercises CONTEXT when he has a framework for how he lives his life, for how he does what he does and understands how this will allow HIM to leave a legacy.  Make no mistake, we will all leave a legacy. There are three distinct paths that legacy can follow: 1) a continuation on a positive path set before us by our fathers, mentors, et. al 2) turning a negative path bestowed upon us by our fathers or society into a positive trajectory or 3) abdicate that trajectory to societies unquenchable thirst for consumerism, for Me and for a “this is as good as it gets” attitude.  

This morning in a discipleship group that I am a part of, Big Pharm made this profound statement: “Society has made it common to be Inconsistent, Aimless, Secular and Prideful.”  If we don’t TRULY LEAD by some sort of CONTEXT, framework, guardrails, ethos our legacy will be doomed to either a) follow in societies footsteps or b) put in the hard work we should have shouldered.  

Quick review from last week on CLARITY: clear overall priorities to give CONTEXT to your life.  

“Most people surveying the world around them today see only chaos.  They suffer a sense of personal powerlessness and pointlessness. Individuals need life structure.  A life lacking in comprehensive structure is an aimless wreck. The absence of structure breeds breakdown.  Structure provides the relatively fixed points of reference we need.”

Alvin Toffler

I firmly believe that the word structure in the above quote can very easily be substituted for CONTEXT.  

“Without CONTEXT, every decision that confronts us, every situation we encounter, call for unnecessary and unproductive conflict.  Which, in turn, makes our lives much more challenging than they need to be.”

Pat Lencioni  

Think about that in terms of something as simple as whether or not to post in the morning.  Timely example, I was out with a buddy on Wednesday night, had a few more beers than normal for a Wednesday, got in bed much later than normal for a Wednesday but still got up at the appointed time my alarm went off for The Standard on Thursday.  Why is that? I had already worked out three times this week plus some double downs, I am scheduled to Ruck the Scorpion on Saturday, surely I could take one day off. I posted on Thursday because I had already committed, I knew HIM were expecting me and I knew that if I didn’t I would regret not being there.  So, my alarms, my clothes set out, are my CONTEXT for not Fartsacking.

That’s not to say that CONTEXT is some sort of magic potion to keep things smooth, easy and Osteen.  More like CONTEXT allows us to stay focused on our mission at hand knowing that we will encounter challenges along the way but if we know our Why, What, How and Who we can be prepared for the unexpected.  

“A man must have a battle to fight, a great mission to his life that involves and yet transcends even home and family.  He must have a cause to which he is devoted even unto death, for this is written into the fabric of his being.”

John Eldredge

If that statement is true, if we all agree to it then what happens next?  Do we nod our heads, say “Hell Yeah” but then go back to our NCAA brackets, our fantasy baseball leagues and bullshitting with each other?  Or do we ask what’s next? Do we put on the full armor of God and move out into the world boldly? Yes, yes we do but not without a battle plan or CONTEXT for why we are in the Arena.  What battle looks like today? What we are here to protect so we can stay in the game?

What tactics will you rely upon to accomplish the mission?  Tactic as defined by Merriam Webster

“A procedure or set of maneuvers engaged in to achieve an end, an aim or a goal.”  

Those tactics are the CONTEXT of how you live your life.  The procedures, the steps to accomplish an end.

Some of the HIM of F3 that we know have a CONTEXT by which they step into battle, this is what I have learned…

PAX: Grisham

In full disclosure, I pulled this from an email that Grisham sent me earlier this year in which he got very specific on his goals broken down to the day and as far out as the next 10 years.  I have redacted that document and will share now what he refers to as his daily goals but that I see as his CONTEXT for living his life. This is the CONTEXT by which he accomplishes his weekly, monthly and annual goals: His relationship with his Maker, his M, Family, Health, Work, Chores, Finances, Personal Growth and Friends.  You see, Grisham can’t step out into battle on a daily basis if the CONTEXT of his life isn’t in alignment. I can’t speak specifically for Grisham but empirical data would suggest that if all of those puzzle pieces aren’t connected he won’t win the day.

PAX: DREDD

The Nation’s Nantan, DREDD, often talks about CONTEXT in the 43 Feet podcast, in the book Freed to Lead as well as in other mediums.  While DREDD uses the terminology Guardrails, I would argue that we are talking about the same thing, CONTEXT.  

In episode 4 of the 43 Feet podcast, DREDD introduces the concept of Get Right with the podPaxers, as in get upright, the righting of a ship and orienting it properly towards the correct port.  Without being upright in relation to the world you won’t have any perspective that something is off kilter (Red Pill). Now that you are properly aligned you can begin to put up what DREDD refers to as Guardrails that are to give CONTEXT to your life.  Once that is in place, you can now accelerate and head as fast as we want to towards that ultimate goal at the end of the line. There will be waypoints along your route, time hacks to celebrate along the way…in the same way you will hit potholes, run into roadblocks and you will need to adjust so that your CONTEXT is in place.  

In an abbreviated study of DREDD, his CONTEXT starts with his relationship with his Maker.  If the guardrail of proper sleep isn’t up, he misses that quiet time and in his words, the rest of his day doesn’t align properly.  In the same way, if he isn’t texting his LBZ to his shieldlock on a daily basis, he knows he is on the boat to fat guy island.

A final leadership lesson on CONTEXT from DREDD comes from his admission of knowing his JESTER of anger, realizing that there are seven specific situations he needs to avoid in order to not get angry.  Certainly there are other daily things that can trip him up but these seven are the ones he avoids at all costs. He does that as a highly regimented (CONTEXT) man.

At times, I think of CONTEXT as a rudder on the ship.  In that parlance, a ship without a rudder will get exactly where it is going…by happenstance and chance.  That is not how a TRUE LEADER lives his life, without a rudder.

By no means do I have the determination and dedication that Grisham and DREDD have but I would like to share with you some of the ways I am trying to become a better leader by adding CONTEXT into my life.  

With Jesus:

Reading two chapters per day in the New Testament.  CONTEXT: I keep my Bible at the ready and it is one of the first things I touch when I get up in the morning.  This doesn’t make me any better than anyone else or any less susceptible to sinning than anyone else. What it does for me is that with that under my belt, no matter how my day goes, how many times I fail or how many nut shots I take I started my day with the most important relationship I have.  

Goal:  is that I have a deeper relationship with Jesus

Leslie:

If Les and I aren’t sympatico then no other earthly relationship will be as fruitful.  CONTEXT: Leslie and I have a meeting scheduled every Monday morning after the kids are on the bus.  In our meeting we review the week past, look at calendars that need to be synced, go over the activities for the week and I check in with Leslie on how she is and what she needs.  This forces me to be intentional about my most important earthly relationship, my marriage. Check out the most recent 43 Feet podcast and listen to DREDD and Dark Helmet’s thoughts.  

Goal in this relationship is to have a deep, meaningful marriage with the added desire to emulate for my boys how to love their wife well and for my daughter to show her what it looks like to be loved well by her husband.  

Physical Fitness:

“Ladies and Gentlemen, in the case of a sudden cabin depressurization, oxygen masks will drop from the ceiling.  Please place the mask over your face first before you help anyone traveling with you.” Odd concept of the servant leader to help HIMself first, but the point is that you must first take care of yourself before you can take care of others.  CONTEXT I set my alarms on my phone and rarely if ever turn them off. I also have an alarm set on my watch. Lastly, purely by coincidence my push notification for the Bible verse of the day hits at 0445. I am not immune to kids getting sick, to early morning meetings and being down range, too much bourbon and life happening but I have CONTEXT in place to minimize those intrusions.  I am controlling what I can control through CONTEXT. Goal in this part of my life is fitness, fellowship, sticking around a long time for the kids and being a part of the F3 movement to reinvigorate male leadership in our communities.

Parting Shot:

As I write this, I am realizing there are other areas of my life where I am not accelerating…maybe it is time for me to own those areas as well and add some CONTEXT to these areas I claim are important.  Fiscal responsibility, my Queen, my relationship with my dad are the three that come to mind right off the bat. By way of writing this out, I am inviting all of yall that are reading this to ask me what I am doing in those areas as well.  

Where do you need CONTEXT in your life?

March Madness Battle for 75K

Location : The Forge (Nolensville High)

Conditions : 39 dry with light breeze of 3-5

QIC : Stats

PAX : Barney Fievel, 3rd Degree, Numbtucks (welcome back), Altidore, Nimbus 1500, Gaylord Focker, Old Hickory, Cheez Whiz, Lil Miss Piggy, TV Guide, Sterno, FNG Playboy.

Quick Show Me lap around the parking lot, which did not work for Show Me, however Lil Miss Piggy and Coffateria did arrive during this time.

Disclaimer

Warmorama :

4 SSH IC

4 LBAC IC

Good Mornings OYO

Now that the round of the “First Four” is over its time to get to the real madness. Pax moseyed over to the football field, counted off into four teams and the four “Regions” were identified. The workout areas were on the 10s and 50s of the field.

The Thang :

Round of 64 (each team started at a different region and completed 64 reps of the exercise once all Pax on the team completed the reps all moved to the next region by the MOT listed. Each subsequent round also represented the number of reps that were executed)

North – Merkins

South – Plank Jacks

East – Squats

West – LBCs

MOT – Mosey

Round of 32

North – Atomic Merkins

South – Burpees

East – Iron Mikes

West – WW1 Situps

MOT – Politician

Sweet Sixteen

North – HRCs (Hand Release Clap Merkins)

South – Double Shot of Jack Burpees

East – Lt. Dan Squats

West – Warhammer Situps

MOT – Duck Walk

Elite 8

North – Clap Merkins

South – Yurpees

East – Bobby Hurleys

West – Captian Thor (round 8)

MOT – Lunge Walk

Final Four (transitioned from the 10s and 50s to the middle of the field still four workout stations, just closer since we were running short on time)

North – 4X4 Merkins

South – Kracken Burpees (but with 4 clap merkins instead of 3)

East – Freddie Mercury’s (X40)

West – Dan Taylors (a Lt. Dan with 4 lunges instead of 2 lunges)

MOT – Bear Crawl

Championship Round

Pax counted off into 2 groups and took a shot at the “Sally” push-up challenge which came down to Nimbus and Barney almost making it to the end. Barney bested all of us this day, but I suspect we will all have another chance at this one again.

The prize for winning was a scratch off lotto ticket with a potential jackpot of $75,000.00.

Moleskin:

  • Polar Express is recovering well from his triple bypass surgery
  • Sterno’s LP9 and 2.0 are fighting through the flu and friend recently received a diagnosis of cancer
  • Gaylord’s Mother is not feeling well he is traveling to Memphis to be with her during this time
  • 1st Thessalonians 5:16-18 – Rejoice always, Pray Continually, give thanks in all circumstances; for this is God’s will for you in Christ Jesus. Let us all remember to Rejoice, Pray and Give thanks in all circumstances as we consider Christ’s love and sacrifice for us.

Bullhorn:

  • The Gauntlet is coming May 4th, if you would like to run the course with the AO leaders reach out to Barney. The CSAUP event will be 8 miles consisting of 5 AOs beginning and ending at The Forge.
  • The new Monday AO, Defiant kicks off this Monday the 25th at 5:30 am with a pre-party at 5:15.

Always a pleasure to lead.

-Stats

3/21/19: Bearcrawlbear 1-2-3

Location: Atlantis (West Park)

Conditions: Mid-40s and dry

QIC: Pumpkin Spice

PAX: Lunch Lady, Mystery Machine, Princess Aurora, TK

THE THANG

After a brief disclaimer, the PAX moseyed around the field and took the long route around the pumping station, settling under the Pizza Hut. We started things off with a Side Straddle Hopocalypse x 100, followed by:

Warmorama :

  • LBAC x 15
  • Air Press x 15
  • Moroccan Night Clubs x 15
  • rLBAC x 15

The PAX paired up and we moseyed over to the starting parking lot for instructions. One partner would be doing the Bearcrawlbear traveling exercise, with the other doing the 1-2-3. PAX swap places when the traveler gets back to the start, and the count continues where the 1-2-3 PAX left off.

  • Bearcrawlbear: Bear crawl up one row to the light post (50 feet), cut across the parking spaces to the other row, then crawlbear back to the start
  • 1-2-3
    • 100 Merkins
    • 200 LBCs
    • 300 Squats

After the Bearcrawlbear was complete, the PAX repeated the warm up mosey, taking the long route around the field and pumping station, ending at the swings. One partner then started doing Steve Irwins while the other ran around the nearest water tower. PAX swapped places until both had run and done Steve Irwins.

Finally, PAX made there way to the parking lot for some Mary:

  • Flutter Kicks x 20
  • Hello Dolly x 20
  • LBC x 20
  • High Plank x 60
  • Left arm up x 60
  • Right arm up x 60
  • Box Cutters x 20
  • Freddie Mercuries x 20
  • American Hammers x 30

MOLESKIN

  • Mystery Machine treated the PAX to some deliciously tasty chocolate chip toffee cookies for tailgate desserteria. A few PAX understandably went back for seconds
  • Lunchlady shared stories about his 5 year-old son being a budding chef. He doesn’t let Lunchlady make chili without him — and who can blame him??

BULLHORN

  • The Scorpion CSAUP is on Saturday at 6am shoving off from Titan. Be there! Breakfasteria to follow at Atlantis (AKA West Park), featuring Pumpkin Spice coffee no less.
  • F3 Nashville shirt order is live on the Slack general page. Thanks to Hambone for finishing out the Scorpion order, so that all of us, and most especially Cunning Linguist, can get our hands on that PA-designed thing of beauty

– Pumpkin Spice

Sprint into Spring – The Hill 3.21.19

9 of Nashville’s fastest posted for a beautiful first spring morning of the year (to preempt the calendar nerd comments, farmer’s almanac online tells me the vernal equinox did not occur until 4:58 CT on 3/20).

PAX: Pop-A-Lock, Money Shot, Life Champ, Big Stick, Too Tall, Lumberg, Razor, Prevac, Razorback (Q).

WOR: Field lap, SSH x 20, GM x 10, WMH x 10. We then did 20 yds of the following to get the legs loose: high knees, butt kickers, walking single leg RDLs, high kicks, heel taps, A-skips.

THANG: 100-yd sprints x20, with each sprint starting every 75 seconds. At the end of each sprint, 20 reps of the following:

    • Sprints 1-10: merkins (east goal line), squats (west goal line)
    • Sprints 11-20: LBCs (east goal line), ‘Bama prom dates (west goal line)

Impressive pace set by the Big-Tall-Shot trio, and a winded group at the end of the 20th sprint. Had a few minutes left so added some lateral movement to round it out: side shuffle line drill to the 10/20/30/40/50 yd lines and back, with 10 merkin speed bump each time you hit the goal line. Mosey back to parking lot for abbreviated Mary and it was time.

ANNOUNCEMENTS:

3/29 Leadership lunch at Richland with Ret. US Army Ranger John Belman.  See Slack for details or contact Bagger.

3/23: Westside CSAUP The Scorpion.  Begins at Titan and ends at West Park.  See Slack or contact Princess Aurora for details.

4:13 starts back up next Thursday morning.

#wps

Man-Making Murph @ ThePound

Conditions: About 48 degrees. Gloom is in full effect. Perfect for this morning’s routine.

Pre-Party: YHC led Kermit & Stats in a Bearway to Heaven with the actual artists who wrote the song serenading us from Stats’ vehicle’s speakers. Nice touch! WaterBoy (Franklin PAX) joined up for some burpees at the finish line with YHC. Great job HIMs who are breaking PRs in the process! When I encouraged Stats and Kermit to get in their Burpees and crawl now because there wouldn’t be during the THANG, Stats got a little concerned about what was coming….

11 PAX in attendance: (unfortunately there were some casualties to WhiskeyKnee that couldn’t make it in today due to recent beat-downs (RoadRash & Barney)) However, Kermit, WaterBoy, Sterno, RagDoll, Inspector Gadget, Nimbus 1500, Stats, ShowMe, Tebow, OldHickory & 3rd Degree (Q) got after it.

Warm-up/Disclaimer:

  • Jog around parking lot x 1 (then circle up) (ShowMe Lap)
  • SSH IC x 5
  • SJ IC x 6
  • Tempo Squats IC x 7
  • GM OYO

Explained the concept for today: modified Murph. Great standard to measure fitness over time as it is done for best time. Lets Get it!

Thang:

Partner up! All PAX chose the 1/2 mile lap and division of exercises accordingly x 4. Battle-buddies will pace and push each other to complete the:

Image result for murph

No Mary since no time! 

CoT/Numbers/Names

Inspector Gadget was the 9th man and shared about family (wife and 3 kids), profession (Metro Detective), has lived in Nashville 19 years and married for 18.

What we Learned:

  • Today’s workout is a CrossFit routine in honor of Lt. Mike Murphy (Commanding officer of Marcus Luttrell of Lone Survivor). He was a true HIM who led and served others to the sacrifice of himself.
  • Thanks to Kermit & Tebow for Coffee!!! So cool to hang out with 9 other guys for an extended time of fellowship.
  • Arms got super pumped between laps…The Murph is no joke.
  • Don’t eat burgers and onion rings the night before a Murph. Lesson learned Nimbus!
  • The MEDIC was needed all the way around the track, but was a comfort at the pain-station.
  • YHC shared from Hebrews 13 that we are not to be controlled by love for money, but to be content with what we have because God promises to always be with his people. We don’t have to fear man, what can he do to me? We are stewards of our lives and resources from Him and will give account to Him for how we used them. I encouraged folks to make sure they are right with their Maker, because every other relationships is affected by this primary one. Also, let’s live today knowing that at any time our last day may come. If you want more info, to discuss or debate, hit me up and let’s get some coffee or happy-hour to discuss further…

Post Party: Stats led us in 10 Yurpees, strong finish! ShowMe was especially appreciative.

BullHorn:

  • F3 Nolensville will launch our 4th AO, DEFIANT, this upcoming 3/25/19 (Monday) at Nolensville Elementary 5:30-6:15. Bootcamp style workouts. (one more step to becoming our own region)
  • The Gauntlet is coming! 5/4/19 F3Nolensville’s first CSAUP event. Today was in prep for that…2.5-3 hours, ~8 miles, 5 AOs, endless memories…
  • Warpath is returning April 13. Sterno is geeking out! WarHalf would be similar to what is planned for The Gauntlet if you want a preview…
  • RagDoll is planning F3Dads local event and F3Franklin is hosting one soon as well.
  • ThirdThursday lunch (2ndF) will be TODAY at 11:30– ~1pm at Los Cabos in Nolensville
  • Make sure to sign up for Q slots for F3 Nolensville on F3nashville.com under Q Sign up (created a link in this sentence) or I will gladly take them all!

See you Saturday for Coach NumbTuck’s glorious return…3D-out!