Month: March 2019

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Titan 03.13.19 – Side to Side

16 of Nashville’s finest celebrated this 50’ish degree morning with a healthy dose of lateral exercises and running.  Short sleeves, gloveless hands, and even bare chests were all reported.  It’s spring men.

Pax: Floppy D, CCR, Hot Route, Princess Aurora, Porcelain, Firefox, Crawlspace, Right Said Fred, Crablegs, Blue Mule, Pumpskin Spice, Hi Viz, Preacher Man, Harvey Updyke, Cunning Linguist, Brother at Law (Q).

WOR: Kind of did a bunch all over the place.

10 SSH

Run a bit

10 merkin speed bump

Run a bit

Walking lunge and twist to a flock of seagulls

Run a bit to backside of Parthenon

Then circle up at the porcelain dragon: SSH x30, GM x10, WMH x10, LBAC x10, Reverse x10, Navy Baby Seal Claps x10, Overhead Press x10

THANG:

Mosey up to upper level of Parthenon and perform the following as we made our way around entire perimeter: squatted side shuffles long side of parthenon, Lateraltenant Dans short side (side lunge one leg, side lunge other leg, squat), then repeat the other long side and other short side.

Next we revisited one of my favorite types of sets, a roughly 5 minute AMRAP super set with some hearty running in between:

Set 1: 10 Ariana Grandes (lateral lunge to lateral slide, push back up and repeat on opposite leg) x10; 2) Mike Tyson Merkins x15

Run Ellipse at roughly 70% effort

Set 2: Lateral box jumps x10 (modify with lateral step up); repeat other side x10; Carolina Dry Docks x10

Run Ellipse at roughly 70% effort

Set 3: Low, slow, deep skaters x20; Uneven merkins x10

Mosey to side parking lot and split into two roughly even groups for two sets of suicides.

  1. Group 1 runs light pole suicides while other half does atomic merkins; switch out.
  2. Group 1 runs light pole suicides while other half SSH; switch out.

Mosey to statute of virtue for MARY:

American Hammers x20

Leg crossed single leg Alabama Prom Dates x10 each leg.

Alternating Shoulder taps x20

Side Plank roughly 20 seconds each side

WMH x10 for a final side to side stretch.

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.

PA will throw a generic F3 Nashville shirt order up on the website for newer F3 members to get in on the fun (pyramid scheme).  The Scorpion also has a shirt up there for participants.  Look for the link on Slack.

Couple of births among the PAX.  Congratulations and prayers offered up to Preacher Man and Bad Boy.

Prayers: New family members, Hot Route’s family friend died in a plane crash leaving a widowed wife, and Bagger’s friend unexpectedly losing a baby at delivery.  Apologies if I forgot somebody’s intention but I think that was it.

Always an honor to lead and be lead.

Brother at Law

-30-

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St. Patrick Evangelizes The Skunk

Monday, March 11, 2019

Conditions: – breezy, 48 degrees, dark, and gloomy – quentissential  Irish weather

PAX: Bagger Vance, Venus, En Fuego, Money Shot, Cowboy, Fox Trot Talks Alot

QIC: Tiny Dancer

Warmarama:

Lap around the park back to the parking lot

Soundtrack: Blood of Cu Chulainn, Jeff Danna and Mychael Danna (remember the Boondock Saints?)

17 SSH

10 Good mornings

17 LBAC (forward and reverse)

17 Slow and low squats (little quick for BV’s taste)

40 Merkins on your own

The Thang

(Mosey to the soccer field)

Sevens – (had to pick lucky / holy number seven on St. Patrick’s Day week) pull ups on goal post, run the length of the soccer field, burpees at the opposite goal post.

Soundtrack – slightly Pogues-heavy:

  1. If I Should Fall from Grace with God – The Pogues
  2. Irish Rover – The Pogues
  3. Whiskey in the Jar – The Pogues
  4. Streams of Whiskey – The Pogues
  5. The Body of an American – The Pogues

(Mosey back to the parking lot to retrieve the 30lb ruck sack) (Shout out to Pop-a-lock for the loaner!)

One HIM would don the ruck sack and run solo counter-clockwise around the track, while the rest of us ran an indian run in the opposite direction, using my bluetooth speaker as the baton. Each time the lone runner would meet the remaining six, we’d share a five- burpee handoff, and the ruck sack would be passed on to the next HIM. We rinsed and repeated until all got a turn with the ruck. We then did 20 merkins and moseyed back to the parking lot. At some point during this evolution, Foxtrot finally arrived, allegedly after already working out at his house.

Mary

40 flutter kicks

10 Hello Dollys

Surprise end of Mary for meditative burpees and atomics, much to Bagger’s dismay. For meditation, we digested select quotes from St. Patrick himself in between burpees and atomics

    1. Check them out! This guy was a stud… https://www.goodreads.com/author/quotes/688258.St_Patrick

Quote 1: 20 burpees

Quote 2: 15 Atomics

Quote 3: 25 WWI’s

Quote 4: 15 Burpees

TIME

All told, we ran 9 laps around the track (3 laps = 1 mile). With the running during the sevens,, we managed between 3 and 4 miles. Extra respect to Cowboy for all the one-armed merkins he cranked out in order to compensate for his injured shoulder.

Prayers were sent up for Bad Boy, his wife, and his soon-to-be-born 2.0!!! Also, we prayed that we follow in St. Patrick’s example by answering God’s call in our lives. He is a timeless example that one God and one man can change entire nations.

It was an honor to lead you and to get better with each of you. The Skunk lives on!

 

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12 PAX, mosey and pushups @ Westeros 11 MAR 2019

  1. 12 PAX, mosey and pushups @ Westeros 11 MAR 2019

PAX:  Blue Mule (Q), Reveille, Porcelain, Tampa Libra, Vector, Bad Boy, Right Said, Crab Legs, High Viz, Pumpkin Spice, Big Pharma, Bicenntennial Man.

Conditions:  Perfect.  Dry, 50s, not humid.

The Thang:  Mosey to top of lovers circle.  Stop on the way there once for warm ups and twice for AYG pushups.  At top, AYG squats, sprint around park, then AYG pushups.  Mosey back to start, stop oj tje way four times for AYG pushups.

That’s a lot of pushups.

Look, that’s a short backblast, but that’s all there was to it.

Pleasure to lead you gentlemen.  SYITG.

Blue Mule OUT.

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The Playlist

Bagger and your’s truly, got the boys going this morning in a wet and wild stonewall.

QIC: TheJeweler & Baggervance

PAX: Brother-At-Law, Edible Arrangements, Baggervance, Pop-A-Lock, BoyBand, Crablegs, Bogart from F3 Ohio, TheJeweler

Gloom Factor: HIGH – wet and 50 deg F.

WOR: Following a disclaimer Baggervance kicked us off with a quick jog through the park to White’s Mercantile parking lot

  • 8 Count Body Builders x 25 (it felt like we weren’t ever going to stop)
  • 13 x Hillbillies
  • I’m sure we did something else, but my memory is failing me.

Mosey around the park, cut across the little bridge on the far end and lunge across the bridge. Then back to the parking lot. 

Q exchange: Bagger passed the torch to YHC.

After a quick trip to the car to grab the tunes and speaker, we moseyed over to the start of the brick wall at the main entrance to Stonewall on Clayton Ave.

My dad use to tell me that you can’t move on to bigger and better things until you finish what you started… well we’ve done 2 songs & 6 songs of this workout in the past and well… you know what’s coming boys… it’s Tabatta time!!  In fact, PAX is getting the privilege to do the entire Tabatta Mixtape playlist – that’s right Brother-At-Law, 10 songs total.

Let me break it down, each song is exactly 4 minutes long split up with 20 sec of effort, 10 seconds rest, rinse and repeat.  One round equals one song and it looks like this.

  • 20 second Sprint (~100m give or take a bit) – 10 sec rest
  • 20 seconds SSH – 10 sec rest
  • 20 second Sprint – 10 sec rest
  • 20 seconds Merkins – 10 sec rest
  • 20 second Sprint – 10 sec rest
  • 20 second LBCs – 10 sec rest
  • 20 second sprint – 10 sec rest
  • 20 second lunges – 10 sec rest

That’s one round… we rinsed & repeated 10 times!  You do the math… yeah, that’s 40 x ~100m (vive or take a bit)… we sprinted just over 3 miles and did 10 sets of SSH, Merkins, LBCs, & Lundges.

We finished up with just enough time for Bagger to step back in and bookend the event with Mary as YAC passed the torch back.

MARY:  If my memory serves me correctly, we knocked out 30ish flutter kicks broken up with regular, arms out to the side, hands to the heavens, 10 x 8 count body builders and additional flutter kicks.

Circle of Trust:

  • 3.19 – Get some 2nd F with Trivia Tuesday at Edley’s Sylvan Park. See Porcelain for details.
  • 3.23 – The Scorpion. 8ish miles. 4 AOs . Startex at Titan. Endex at West Park. Post-event breakfast to follow under the “Pizza Hut.” Also, if he’s still around, we will sing “Happy Birthday” to Bagger Vance.
  • 3.29 – 12th Man leadership lunch at Richland Country Club. BV on Q. Follow #leadership on Slack for more details.

You’ll have to forgive me but there were a few prayer request that I can’t remember.

2nd F: 9 for coffee at Portland Brew with plenty of deep conversations.  Hambone & FoxTrot decided to join us and were rather dry after seeking shelter at the sound of thunder this am.

~Jeweler out

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Bomber – 03.08.19 – “Friendly Monsters”

‘Twas a wet and chilly kind of morning at Bomber today, but that didn’t stop 22 HIM from posting at what they thought was going to be the usual kind of Friendly Friday.

QIC: Princess Aurora

PAX: Bareback, Bicentennial Man, Cunning Linguist, En Fuego, Firefox, Hi-Viz, Law Farm (FNG), Hambone Microbone, Porcelain, Pop-A-Lock, Pumpkin Spice, Ride Along, Right Said, Shadow, Silver Medal, Studio 42, T-Cell, Tiny Dancer, Toothless (FNG), Trapper Keeper, Vector

THE THANG

Following a disclaimer and a Hambone Microbone penis joke or four, quick mosey down the main entrance and over to the secondary driveway for Bernie Sanders up to the lot. Side shuffle left for half of the parking lot, side shuffle right for the other. CIRCLE UP. All exercises IC

  • SSH x 10
  • SnL Squats x 10
  • WMH x 10
  • LBAC x 10
  • Overhead Press x 10
  • LBAC x 10 R

Mosey down the jungle gym to explain today’s torture.

Oh wait, everybody count off 1’s and 2’s.

Pop-A-Lock, be quiet!

Ok, 1’s look to you right. That’s your partner.

Back to the torture explanation. Today would be a throwback to a Westeros workout Q’d by YHC a little over a year ago. This would be slightly modified and then further modified as you, dear reader, will see.

MONSTER. 200 150 reps per team of the exercises below, and exercises may not be partitioned. The catch: 5 Burpees EMOM (modified to 3 once team gets to Smurf Jacks).

  • Merkins
  • Overhead Lunges
  • Newton’s Cradle
  • Smurf Jacks
  • Turkish Sit-up (similar to Get-up. Legs flat and arms above your head like a bench press. Sit up keeping your arms perpendicular to the ground, and return.)
  • Extenders (Like a Reverse Crunch, but it starts with an E.)
  • Rows/Pull-Ups (modified to 75 as a team)

Once your team finishes, run laps around Community Center until time is called. Help Hambone Microbone finish his Pull-Ups. Mosey over to the wall for some Leaning Mary. Holding incline plank on the wall

  • Rear Leg Lift on each leg x 10 IC
  • Slow Mountain Climbers x 16 IC

COT/BOM

MOLESKINE:

Thanks for bearing with the instructional deficiencies and the mid-workout modifications. You can’t argue that the buddy system wasn’t friendly, but I’m not sure if it counts when you torture the PAX with an airhorn every minute on the minute.

Welcome to Bareback’s brother, Toothless. Apparently he’s had enough dental work to last a few lifetimes. Nobody’s blaming Bareback for knocking any of those teeth out, but it doesn’t mean it didn’t happen.

Welcome to Law Farm, an EH of Silver Medal and En Fuego. This farm-raised Kentucky lawyer did some business things we weren’t supposed to know, but we’ve already all forgotten them anyway.

BULLHORN:

  • 3.19 – Get some 2nd F with Trivia Tuesday at Edley’s Sylvan Park. See Porcelain for details.
  • 3.23 – The Scorpion. 8ish miles. 4 AOs . Startex at Titan. Endex at West Park. Post-event breakfast to follow under the “Pizza Hut.” Also, if he’s still around, we will sing “Happy Birthday” to Bagger Vance.
  • 3.29 – 12th Man leadership lunch at Richland Country Club. BV on Q. Follow #leadership on Slack for more details.

PA out.

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March 12th Man DISRUPTION

DISRUPTION

Def: The opposite of stasis and the status quo…DREDD refers to disruption in F1 as the key to influencing movement to advantage.  In this scenario, the LEADER is the Agent of Disruption; I would like to take a different perspective and look at DISRUPTION from another vantage point in this post.  As a reader of this post, I hazard a guess that you fancy yourself a LEADER.  In that case, how as a LEADER do you (or I for that matter) respond in the face of DISRUPTION?

As a disrupter, you … “Initiate Movement” – DREDD  or “Take the High Ground before the High Ground takes you” – JOCKO.

Those quotes are apropos and words to live by when you are taking the fight to the enemy, when you are in flow with LEADERSHIP. What happens when you aren’t the AGENTS OF DISRUPTION but rather the subjects or recipients of DISRUPTION?  In those times, your response is where the GoRuck, GROWRuck, CSAUP, your Qs are worth their proverbial weight in gold.

As you read this, think of a time when you have been the subject of DISRUPTION.  Travel to that place for a few minutes with me and allow me to hit you with this:

TRUE LEADERSHIP IS FORGED IN US DURING TIMES OF DISRUPTION

This concept has been on my mind for quite some time.  As I reflected upon the HIM among us that have really drawn me in during their DISRUPTION I landed on two specifically (I know there are many others just as exemplary) to illustrate how they taught me TRUE LEADERSHIP in the face of DISRUPTION.  I will close with what I have learned over the last 7 months as a 43 year old father of three and husband of one without a job who is awaiting the next chapter to be opened.

PAX – EBOLA

DISRUPTION – Job opportunity of a Lifetime in North Carolina.

I have known EBOLA for a long time, probably as long as anyone I am close to in F3 going back at least 7 or 8 years.  The first thing I can say about EBOLA is that he is a HIM amongst HIM. This is not his first dance with the quick footed partner of disruption and certainly won’t be his last.  And although he’s been to many a DISRUPTION rodeo and been thrown at each time, he has managed to dust HIMself off and get back after it each time.

The first lesson I learned from EBOLA is that he has a strong and deep faith; EBOLA has leaned into that faith as he waded through this big, life changing DISRUPTION.

Secondly, EBOLA knows who he is, how the Sky Q has designed HIM and who he is here to serve.  So, to rip off “The Rock” EBOLA knows his role and knows there is NO ONE else that can play that role.

Lastly, EBOLA has a mission to complete and the first target has been identified for him.  All of us will have a mission to complete (should we choose to enlist). For most of us it will look different than anyone else’s mission.

What I learned about LEADERSHIP from EBOLA in the midst of DISRUPTION: faith, role and mision are the keys to success.  

PAX – Grease Trap

Disruption – The loss of his oldest child, Job

If you have been around F3Nashville or F3Franklin for any amount of time, you have likely heard a bit of Grease Trap’s story, and that he and Katie lost Job late in the summer of 2017.  Let me stop for a quick sec, we didn’t “lose” Job, he simply went home ahead of us and is there now working on some sweet BATMAN artwork to share with us all.

So, how did the battle Job fought with cancer and his reunion with Jesus teach me leadership through Grease Trap?  There are some HIM I know that emit grace but let me assure you, there are none that did it then and continue to emit grace like Grease Trap.  The way he continued to pursue Jesus and at the same time continue to pursue the HIM of F3Nashville and F3Franklin is a study in true servant leadership.  Grease Trap did these things while continuing to serve Katie, love his family well and run a very successful business. His needs, while many, during the summer of 17 always seemed to pale in comparison to how well he loved Job, Katie, Zeke and Penny.  

Grease Trap’s singular goal was to get Job well.  He was always thinking of Job, Katie and the family while continuing to seek a brotherhood to protect and provide for him, to strengthen him and to give him rest.  The grace, vulnerability, passion and purpose Grease Trap showed us all that summer is true leadership and that continues today as Job’s memory lives on.

What I learned about LEADERSHIP from Grease Trap in the midst of DISRUPTION: You  must be others focused, knowing you are not alone that there is a fellowship that seeks to protect you and you must live a life full of purpose.

PAX – Bagger Vance

DISRUPTION – leaving multiple jobs seeking the silver bullet to success

As some of you may know, I left my job this past July with no back up plan, no options, and nothing even remotely on the horizon work wise.  I’d like to say I am like William Borden  but that just isn’t the case.

This self induced disruption has taught me vast amounts about leadership, here are some of my takeaways:

God is in Control…true leadership is making the next right decision based upon the choices in front of you while staying target focused and goal oriented.  We have to surrender our will to God’s plan for our lives. I used to say that I was guilty of pushing God aside to grab the typewriter so I could crank out a few lines of my story, telling Him to add them to the chapter.  How foolish?! It wasn’t until recently that I realized the story had already been written (with NO EDITS), printed and published…it is up to me to play the unique role only I can play.

Leslie (and my children) need my attention, consideration and provision (not always financial).  I was unable to die to myself until my identity (insert the jobs I have had ever since more money became my idol) was torched.  This burning of the boats forced me into one of two corners…self pity (the doldrums of the Mascot) or selflessness (the goal of the HIM).  By the Grace of God, I chose selflessness and man did it SUCK at the beginning. Over time, I realized I had no choice but to die to myself and completely surrender to Jesus.  This allows me to walk fully, faithfully and finally with Him.

My biggest idol is comparison and competition.  I finally realized, though I still struggle with it daily that comparison and competition is about as life giving as a steady diet of Doughnuts, Frappe Mochachino Lattes and porn.  Real leadership is leveraging yourself to serve others, to elevate them to the places they aspire to be, i.e. to a position of advantage.

In my own DISRUPTION, this is what I learned about LEADERSHIP – Someone Bigger than me is in control.  Provision for those closest to you allows you to truly come alive.  If you’re not a servant first, you will never be a true leader.

I hope this helps as you come face to face with DISRUPTION in your life.  Or as you are coming through DISRUPTION.  Or as you round the corner to  DISRUPTION.

PARTING SHOT: As LEADERS, should we seek circumstantial disruption or circumstances that will DISRUPT us and welcome that into our lives?

 

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3/7/19: Inclines and Declines

Location: West Park

Conditions: A crisp 30 degrees. Perfect shorts weather.

QIC: Pumpkin Spice

PAX: Crablegs, Lunch Lady, Porcelain, Princess Aurora, Pumpkin Spice (QIC), Right Said, Vector

THE THANG

After a brief disclaimer, the PAX moseyed around the playing field to warm up the legs, followed by some Warmorama. :

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

The PAX then made their way over to the pavillion (Pizza Hut) for some instructions. The exercises were:

  • Station 1: Using the picnic tables, PAX performed:
    • 20 Incline Merkins (alternating regular and diamond)
    • 20 Incline Plank Jacks
    • 10 Decline Merkins (alternating regular and diamond)
    • 10 Decline Plank Jacks
  • Station 2: In the Decline position (feet on the wall, hands on the ground), PAX shuffled the entire length of the wall next to the playground (100 feet)
  • Station 3: Using the swings, PAX performed 30 Steve Irwins (AKA Down Unders, Kangarows, Underdogs)
  • Station 4: The PAX made their way back to the starting parking lot and did Lieutenant Dans the length of the parking lot (100 feet) and Burpee Broad Jumped their way back

The above exercises were repeated once more, with the only modification being that Station 2 was performed in the Incline position.

After 2 rounds of punishment were complete, the PAX performed 10 MOM with 60 seconds per exercise, which included:

  • LBCs
  • Box Cutters
  • Hello Dolly
  • 60 degree leg raise
  • Alternating Heel Taps
  • American Hammers
  • Flutter Kicks
  • Low Plank
  • Backwards Plank
  • Alabama Prom Dates

MOLESKIN

  • We opined whether Alabama PAX refer to Alabama Prom Dates as Mississippi Prom dates. We may never know.

BULLHORN

  • Vector’s 2.0 is making a decision on where to attend high school next year, be praying for him and his family in this big decision!
  • CSAUP (The Scorpion) coming up on March 23, where we will be running between the West Side AOs (West Park, Titan, Bomber, Westeros) and performing a 15-minute workout at each site. Details, including t-shirt orders, available on Slack.
  • Friendly Friday tomorrow with PA on Q! As Vector has said, BYOFNG.
  • This coming Sunday at 2pm Right Said and The Jeweler are hosting a time trial on the track for a distance of your choice (1600 and 800 are current distances being run). Come join for some fun!
  • We are continuing to do run-only workouts on Tuesdays starting from West Park. You don’t have to be a “runner” or be fast to join — all are welcome to come and get better!

– Pumpkin Spice

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Tardy Party

PAX:
Turbo, Play, Lockbox, Popalock, Red Skull, Frugal, Prevac, Boy Band, Black Lung, Venus, Razorback, Floppy Disk, Too tall, Tampa Libra

QIC did not sleep well, wasn’t feeling 100%, and forgot his gloves making him a few minutes late. YHC apologized for being tardy and jumped into the beatdown. Modified for time and my personal energy level but I think it was still an effective full body scorcher.

THANG:
After a quick trip to the weight room, we mosied to the field with barbells in tow. Floppy and Boy Band suggested it would be funny to arrive at the field with barbells just to immediately return them back to the weight room, repeating with various weight room equipment. Alas, that was not the plan.

– 20 curls + row
– 20-yard lieutenant dan’s. Barbell in back squat, front squat, or overhead form all acceptable.
– Sprint the remaining length of the field
– 15 merkins

– 15 upright row + lateral raise
– 20-yard lieutenant dan’s.
– Sprint the remaining length of the field
– 15 merkins

– 10 single leg RDL (each leg)
– 20-yard lieutenant dan’s.
– Sprint the remaining length of the field
– 15 merkins

– 20 skull crushers. Rinse and repeat.
– 20-yard lieutenant dan’s.
– Sprint the remaining length of the field
– 15 merkins

Quick loop on the bleachers, up twice down twice.

Circle up for Mary pt. 1
– 10 windshield wipers each way (holding barbell overhead)
– 10 overhead barbell situps
– Roughly 45-second hollow hold (again, with barbell overhead)

Quickly return bars to the weight room and circle up for 20 IC American Hammers and 15 IC Flutters.

It was a beautiful morning, cold, but the skies were clear and it was nice to see the city from #thehill. My prayer is that we can encourage, push, and make each other better as men this week the same way we do when we workout. Ask the Spirit to put each other on our hearts and when that happens I challenge you to reach out with a text or Slack message just to say what’s up and let your brothers know you’re thinking about them.

In the words of the American poet Khaled Mohamed Khaled – Bless Up!

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T minus 87654321

15 HIM braved the cold this morning for a run heavy special.  The gloom factor was high but the temperature was low at 21 deg F.

PAX: Fred Said, Porcelain, Wendell G (from F3 Raleigh), Lockbox & Turbo from 4:13 thanks to BV and the clown-car, Trapper Keeper, Brother At Law, Craglegs, Bicentennial Man, Bad Boy, Cunning Linguist, High Viz, and YAC TheJeweler.

Warm-o-rama: The disclaimer was given briefly after we started jogging… we took a lap around the big green space (let’s call it the Hulk from now on) for a 600m warmup jog.  Circle up by the memorial for some stretching: 20 SSH, 10 WMH, 10 Hill Billies, 10 BAC (F & R), 15 Air Presses.  Mosey onto the 1 mile loop track for the following.

The Thang: 800m, 700m, 600m, 500m, 400m, 300m, 200m, 100m count down with 80, 70, 60, 50, 40, 30, 20, 10 reps  in between.   The exercises were as follows: 80 SSH, 70 Air Presses, 60 LBCs, 50 Squats, 40 BACs, 30 Merkins (diamond, wide, regular), 20 kicking the moon, 10 burpees.

Mary: We did the last 100m or ~150m to make up for lost distance earlier,  on the field and ended close to where we began.  30 seconds of American Hammers in the middle of the field.

After your YHC almost lost the breakfast he had yet to eat, we counted off with 15 total HIM.  BV gave a few announcements, we have a Nashville CSAUP coming up, and a TT this weekend at Rose Park at 2pm.  It was great to have the men, Lockbox & Turbo, from 4:13 strong, they really showed a lot of heart and grit!

It was a pleasure to lead and be lead by this great group of men.

~TheJeweler

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Ash Wednesday Sunrise

Venue: The Racetrack

Theme: Ash Wednesday

Pax: Boone’s Farm, Capslock, Double Check, Life Champ, Black Widow

QIC: Tiny Dancer

Conditions: Sweltering 21 degrees, breeze at a minimum

Warmarama:

Mosey to the running path

40 SSH

12 WMH

12 LBAC Front

12 LBAC Back

12 Slow and Low Squats

40 merkins OYO

THANG:

Pax Counted off 1’s and 2’s and paired up

AMRAP:

One PAX would perform the following exercises while the partner ran the track for 1 lap, at which time they would switch out:

60 pullups

200 merkins (switched to 2 laps for non-exercising Pax)

100 squats (switched back to 1 lap for non-exercising Pax)

100 split-lunges

Had to cut the split lunges phase due to time

Meditative Burpees and Atomics

All Pax circled up in the middle of the running track to hear some Ash-Wednesday-appropriate scripture and meditate on its both secular and spiritual applications while doing burpees and atomics.

  1. Joel 2:12-18 – 20 burpees OYO
  2. Luke 13:6-9 – 15 atomics OYO
  3. John 15:15 – 10 burpees OYO

Mosey to parking garage. PAX were encouraged to reflect on the things that are holding them back from being the men they aspire to be.

Capslock gave us a 10-count, then we moseyed up the stairs to the top floor of the parking garage

Mary:

Dealer’s choice:

  1. 40 Flutter kicks
  2. 12 Freddie Mercs
  3. 12 J Lo’s
  4. 12 WWI’s – these are tough to do in cadence
  5. 12 LBC’s
  6. 12 Freddie Mercs

Finished up with surprise 20 burpees OYO to close it out.

PAX were reminded that the sun was literally and metaphorically rising on what could be a new version of ourselves, and to take advantage of the opportunities for self-improvement provided by Lent.

Prayers went up for the children of Metro Nashville Schools and for Life Champ’s continued role in their lives, as well as for the children of Caps Lock and Tiny Dancer.

Reflections:

It was cold, but it was an honor to start off Lent with you and to finally lead you. Racetrack will forever hold a special place in my heart, as it is where I posted out of desperation back in October while my third child was in the NICU. You all prayed for me and comforted me, and I received immense peace as a result. It was an honor to give back.

Have a great and fruitful Lent, and remember that Easter is on its way!

Tiny Dancer – out