Month: April 2019

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Golden Bear Crawls – 11 Apr 2019

PAX: Defrost, Lunch lady, Pumpkin Spice, Crablegs (YHC)

Warm-Up/Disclaimer:

PAX warmed up with a quick mosey around the front of the park, traveling along Morrow road and to the playground – aka Driving Range for WOR

WOR: SSH, Squats, Moroccan night clubs, LBACs (f/r), good mornings

Thang:

PAX moseyed from the range to the first tee with a pit stop at the swings to perform 2 reps of the Shark Swinger (Steve Irwin/Underdog/Under row), honoring the 2nd place finishes of Greg Norman.

Upon arriving to the first tee PAX performed 5 rounds of the following (goal was 6, one for each of Jack’s green jackets):

  • Golden Bear Crawl down the path to the parking lot
  • Lefty Lunge down the parking lot
  • Sarazen Sprint back to the tee
  • 15 Jordan Jacks (new exercise – Moroccan Night Jacks, 2015 Masters winner)
  • 29 Rory MerkIlroys (29y old soon to be 2019 Masters champ)
  • 37 Sergio Squats (age 37 at time of masters victory)
  • 64 Hogan Hammers (one for each of Hogan’s 64 PGA tour victories)

Having been thoroughly exhausted by the circuit, PAX performed

  • 4 Big Cat Burpees (one for each green jacket)
  • Bobby Jones Broad Jump – from the first tee to the Clubhouse (aka – Pizza Hut) for a brief Mary
MARY: 30 Fowler Flutter kicks in cadence

Mosey back to the 19th hole for COT

  • Prayers for Lunch Lady’s friends as they deal with postpartum depression
  • Prayers for my family with circumstances around the loss of my grandfather a few weeks ago
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Baker’s Dozen @ TITAN

13 PAX Present at the inspiring Parthenon for a guest-Q by YHC today.

PAX: Porcelain, Cub Cadet, Vector, CrawlSpace, BadBoy, CrabLegs, Hi-Viz, Brother-at-Law, HarveyUpdyke, DFrost, Hot Route, CCR, & 3rdDegree (QiC)

Warm-Up/Disclaimer:

Burpee Beast Mile: 1 mile jaunt around the park with interspersed bursts of 10 burpee speedbumps. 50 Burpees, 1 mile jog, ~10 minutes. Good start to the workout! Disclaimer given mid way…glad no one got hurt…yet!

Circle up around Nessy after our last round of suffragette burpees and the final mosey for:

CoP:

  • SSH x 10 IC
  • SJ x 10 IC
  • IW x 10 IC
  • Demo and 3x of the following upcoming exercises:
  • Yurpees (Nolensville original), HRC (Hand-Release Clerkins (Clap-Merkins)) Aka Hilary Rodham Clintons, Floating Starfish

The Thang(s) 

Crawl-Bear 7s: Yurpees at bottom (Burpee with clap merkin and 2 tuck-jumps instead of jump at end), Crawl-Bear up 3 small sets of stairs to wide middle landing, Floating Starfish (each side = 1/2) at the top then mosey down stairs (Plank and wait for the 6 at the bottom when finished),  strong work men!
Mosey to the North side parking lot for:
Democratic National Convention! (exicon approval pending)
This is a routine consisting of HRCs, Obamas, Bernie Sanders (aka Politician BackPedal), Al Gore and, I made up on the spot, citizen-statesman sprint (forward, AYG sprints)
Meant to do this as a lap around the lot, but the 44th president killed that idea…We made it through Obama one end to the other after a 10x HRC start and a midterm Al Gore recovery speedbump. Ended with 2 Bernies and 2 Citizen-Statesmen
Whew!!
Mosey to John Thomas Statue on SW side of Parthenon for:
3 Minutes of Mary:
Exercises:
  • 30 seconds Al Gore
  • Flutter Kicks x 25 IC
  • Supermen x 15 IC
  • Freddie Mercuries x 25 IC
Mosey and circle up around Old Glory Shovel Flag for:
CoT, Countorama, NameoRama
BullHorn/NMMoleskine
  • F3Franklin Hosts WarpathXI this Saturday 4/13/19 5am @ “Armada” AO location (Pinkerton Park) launch site. 5.5 hours of Fun (~10 miles, with 7 AOs interspersed. JUST SAY YES!) Let Torch from F3Franklin know if you’re planning to come.
  • F3Nolensville Hosts our first CSAUP 5/4/19 “The Gauntlet” Starting and ending at The Forge AO (Nolensville High Football Field) launch at 5am. ~8 miles, 5 AOs ~2.5 hours. Come support this inaugural event!
  • F3Nashville to launch EastSide AO soon. BaL with more info.
  • Ended with BoM and reminder that we should be grateful for all the gifts we have: beautiful sunrise, Spring Weather, Brothers in Shield-Lock with us. Shout-Out to SkyQ for help in being the men we are called to be: men of conviction, character, servant-leaders in all the various roles we are in: father, husband, employer/ee, brother, son, friend. Let’s go!

HIMs gathered for coffeeteria @ 3 Bros for LDP led by Porcelain.

3D- out!
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Fore! – A Mosey Down Magnolia Lane

Being called out to lead a VQ 18 hours prior to workout time, YHC responded.  PAX learned a little more about the hallowed grounds of Augusta National.

QIC: Silver Medal (VQ)

PAX: En Fuego (group Caddie), Bicentennial Man, Right Said, Pumpkin Spice, The Nanny (FNG- Welcome!), Defrost, Razorback, Tampa Libra, Crablegs, Goose (WL from Chattanooga), Boone’s Farm

CONDITIONS:  Wonderfully Gloomy. 60 and F O G G Y (though no pirate sighting).

WOR w/ MOSEY

Following a choppy disclaimer (and surprise disclosure to the PAX that contrary to what they probably expected based on the Slack forecast the night before, YHC has actually never attended The Masters tournament), we started with some Good Mornings OYO to loosen up those backs.  Then mosey down around the church parking lot and back up to main parking lot with some exercises woven in (SSH x 18, WMH x 18 along the way).

THANG

Headed up to the field with our trusted caddie and timekeeper En Fuego.  I proceeded to inform the PAX that while I had not actually attended The Masters, 11 years ago after my father passed away, a close friend of his asked my brother and me if we would like to play Augusta.  This was the point at which I imparted a great life lesson to the PAX.  Just as there is always only one answer to the question your waitress asks you at dinner: “Would you prefer the 12oz or 16oz beer” (16), there is no looking at a calendar or asking your M if you are free when asked to play Augusta.  The answer is immediate.  So, today we took a journey through YHC’s unforgettable round at Augusta.  We got to see a bit of the good, the bad, and the ugly.

Grounds Crew:

Our faithful caddie reminded YHC last night that given the weather conditions, the dew sweepers needed some extra help.  So we partnered up in pairs and lined up on the goal line for some 10 yard wheelbarrows, with 10 Derkins (other PAX still holding legs) then turn back to the goal line.  Flapjack.

Hole #1:

YHC was so proud about the opening par score that we forgot to do our tee-shot exercise.  So we took a stroll around the track to the 280 yard mark, then mosey another 105 yards, then another 40 yards with the following exercises at each interval:  Lt Dans x 18, Lt Dans x 18, Merkins x 18.

From there we mosey down past the playground around the upper school drop off lane and to the side hill next to the retirement center complex while YHC proceeded to boast that he was even par through 8 holes.  Then comes #9…

Hole #9 aka Carolina Cherry:

Still feeling good from a fabulous front 9 (and tee shot off 9 tee), we did 18 Carolina Dry Docks.  If anyone has ever been to The Masters to see the approach at #9, you will know that approaches often roll back off the green.  So, to memorialize my three attempts to get it on the green, we ran the side entrance hill three times with 5 burpees at the top and bottom of each.  And to get those quads in shape the third one was a Bernie Sanders up the hill.

Amen Corner:

As one can imagine, this is where it got a bit ugly.  Partnered up again for holes 11 and 12.  1s on the sideline for a bearcrawl across width of the field and walking lunges back while 2s performing AMRAP flutterkicks.  Flapjack.  Hole 12 got worse.  1s crawlbear across, with duck walk back [across Raes Creek], while 2s were doing LBCs AMRAP.  Flapjack.  #13 wasn’t much prettier.  Shot a double bogey 7 there.  So, 7s it was.  Box jumps and dips.

Hole #18:

Made it through the worst.  Pretty beaten up but sucked it up and gave it everything I had and actually made par on #18.  So, in the same format as #1 we ran 465 yards and stopping at the second, third and fourth shot intervals, we performed Lt Dans x 18, Lt Dans x 18 (w/ twist that included holding arms overhead as if we were marshals holding the Quiet signs), and lastly, Burpees x 18.

Mosey back to main parking lot with 15 seconds to go.  Time.

MOLESKIN:

I know it has been a long time coming, but thank you En Fuego for pushing me in to this with a few hours to prepare for a VQ!  WELCOME The Nanny (FNG)!  And thanks for joining us Goose (Willy Lowman from Chattanooga).  Really do appreciate the support from Atlantis crew, Razorback and Tampa Libra today.

BULLHORN:

  • April 13 – Warpath
  • May 4 – The Gauntlet
  • August 23-24 – GrowRuck Atlanta
  • En Fuego’s your 12th Man of the month, so be on the lookout for some communication from him around leadership.

Again, it was an honor to lead this morning.  Humbled by the turnout this morning.  Thank you for being a part of it.

Silver Medal

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Foggy Broken Wheel – 4/9/19

Public semi-locked Field @ Nolensville Park

19 PAX came out – Stats, Show Me, TypO+, 3rdD, TVG, Hush Puppy, Inspector G, Creeper, Wolverine, Nacho Libre, Kermit, Barney Fievel, Numbtucks, Staples, Road Rash, Mufasa, Scrooge, Old Hickory, Tebow (QIC)

Conditions in three words: foggy, gloomy, damp.
Several got up early and pre-gamed with a pull up, jump squat apocalypse. Nice work Numbtucks, Typo, Staples, Kermit, Show Me, Barney, & 3rd Degree.

At 0530 we all got started and warmed up with a quick lap, then SSH, Goofballs/Nordic Tracks, Hillbillies, ACs, Huggers, Merks, MCs, low plank climbers, calf/lunge stretch, squats

LETS GET GOIN:
10min AMRAP – Running Cindy + burpees:
– parking lot lap
– 5 burpees (gotta pay to play)
– 1 round of Cindy (5 pu, 10 merks, 15 squats)

Mosey to the football field (where the gates were on serious lock down – chains, heavy duty locks, face ID, the works; approximately 30% of the perimeter of the field, though: fence-less… welcome to Nolensville) for a couple of couplets

21-15-9 reps of:
– V-ups
– Burpees
Then, lunge to midfield,
21-15-9 reps of:
– American Hammers
– HR merks
Then, lunge back to goal line

Finally, dig deep, embrace the pain:
40 low plank climbers
40 jump knee tucks

My time was up. PAX including but not limited to 3rd Degree, Barney, Hush Puppy, and Show Me wanted more, so they got in a post party (again, Nolensville likes to party) of Yurpees.

– Warpath XI this Saturday starting @ Armada (Pinkerton Park) @ 0500. Check Slack, contact the Franklin crew to confirm details
– Also this Saturday, Stats on Q (not Scrooge) at the Forge with pre-party starting @ 0515
– Sterno’s got the reins on Thursday at The Pound!

Good work by all. Go Braves
-Tebow

 

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Perfect Record

PAX: Cowboy, Money Shot, Hipster (FNG Matt), Toga (QIC)

Four redwoods posted for some fun in the sun at The Skunk.  After quickly deciding that dodging lightning strikes was a priority, we relocated to Lipscomb’s parking garage.  Here’s how it went down:

Mosey lap around the garage followed by warmup COP: SSH, Imperial Walkers, T-Ups, Merkins, Cotton Pickers, Don Quixote

Reach out and touch a column: partner up with P1 running to touch 10 columns in the garage while P2 executes an exercise, then flapjack.  Exercises included: merkins, WWII, burpees, Squats

Four corners: 5 burpees, 10 jump squats, 15 merkins, 20 dips running the straights and bear crawling the ends.  Repeato with backwards runs and crab walks at the ends.

Dora 1, 2, 3= Partner up for 100 merkins, 200 WWI (that took some time!), 300 squats

COT with YHC taking us out.  Prayers for Cowboy’s upcoming Boston Marathon and planned surgery.

NMM: YHC has never canceled a workout.  Ice storms, 18″ of snow in VA, and tons of rain never stopped a workout.  This morning was about to break that streak, but Money Shot and Cowboy cheerfully suggested that we move to Lipscomb’s parking garage, and away we went with problem solved.  YHC’s Feng Shui was a bit off with the sudden change of venue, but you can always fall back on the staples like Dora 1, 2, 3.  Thanks to the PAX for getting out there and pushing hard on a less than ideal morning.

Stay Classy,

Toga

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4/6/19 Stonewall – 3 minute mambo

The morning weather was just shy of perfect as the PAX arrived for what turned out to be a glorious morning. Photoshop (Willie Lowman from Memphis) was there bright and early to greet the rest of the PAX as they arrived.

QIC: Boyband

PAX: Photoshop, Bad Boy, Hambone, Tampa-Libra, Foxtrottalksalot

We started with a quick lab around the south half of the running trail and back to the parking lot for a quick warm-o-rama.

WOR: SSH, Willie Mays, Good Mornings, Baby Arm Circles f/b, Seal Claps

Thang: 

The goal today was to do AMRAP sets of exercises for a set time frame of 3 minutes.  To the tune of Tom Petty’s Greatest Hits, we performed the following exercises for 3 minute intervals.

Merkins, Pull-ups, WWIs/Side crunches, Squats/Step Ups, Dips, Bear Crawls/Lunge Walks, Dragon Flags, Deep Squats, and we finished with a 3 min dead hang.

Between each 3 min AMRAP, we performed a brief cardio interval.  Including Sprints, Hill Climbs, High Pace Mosey, and Reverse Mosey.

We finished the workout with 20 Burpees and Mary.

Mary:  LBCs (20),  Heel Touches (20), Flutter Kicks (20), Homer to Marge, Freddy Mercuries (20), and American Hammers (20)

Time

Mumblechatter:

  1. Thanks to everybody for allowing me to lead today. I appreciate everybody dealing with my technical difficulties with music and timers.
  2. Tampa Libra takes the most aggressive sprinting stances
  3. Hambone performed a good chunk of the workout barefoot
  4. Dead hangs are a lot harder than they sound…
  5. We had 5 for coffeeteria, including Photoshop (Willie Lowman), who endured a laundry list of descriptions about Big Stick (who he had never met) courtesy of FTTAL
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Manmakers, Humpers, and Cha Cha – Oh my!

April 6, 2019

CHALLENGE  — Numbtucks laid down the challenge!  NO EXC– USES – weather is glorious and time to show up (except for you, Show Me–it’s good, we got this).   If 20 or more PAX show, then Numbtucks promised 100 burpees plus 10 for every PAX over that.      GET READY FOR SOME BURPEES!

TWENTY THREE PAX got outta that fartsack and joined together.  Not sure if this is most ever here, but it is definitely the most this Q has seen.
Conditions: Glorious.  enough said.

PAX who made it:  Ragdoll, Cheezwhiz, (FNG) Beer Goggles,  Mr. Opus, 3rd Degree, Tebow, Stats, Typo +, TV Guide, Sterno, Hush Puppy, Best Balls, Numbtucks, Staples, Road Rash, Barney Fievel, Playboy, Kermit, Mufasa, Altidore, Old Hickory, Nimbus 1500, and Little Miss Piggy (QiC)

PreParty:  Getting ready for Gauntlet –Barney Fievel took 11 PAX for a mini-tour d’ Nolensville — 4 miles with a couple speed bumps

Warm up:  Light jog around the parking lot once. Light jog around the parking lot once.
OK already, I know…it was a rough start for the Q this morning getting a little distracted by the stragglers streaming in from the preparty 🙂  Sorry guys.    Disclaimer given.
Circle up: IC baby arm circles x10 each direction, Cherry pickers IC x 15, Michael Phelps OYO
On the line:   20 yards of toy soldiers, butt kicks, long lunge

Grab the coupons (2 small ones each): Travel to lot next to soccer field:  Mosey carrying the coupons
SPEED HUMP!    here’s where QiC started drawing the ire of the PAX –let’s get some Monkey Humpers going IC .   As QiC drew near 20 count, it became apparent that a full on revolt was taking place.   So what to do….more humpers! Ended with 50,  feelin those hamstrings.  Carry on to the parking lot

Thang 1:     Cha-Cha Slide in tall plank
The hardest thing about this might have been just getting everyone in place–Q should not have been so ambiguous.  Next time just circle up.  ughhh
Plank and do what the song says . Just cut the mumble chatter and listen in 🙂

Mosey  to soccer field with coupons

Thang 2:       Shoulder thang– partner up
Kermit showed his lack of soccer skillz and set the mark for the travelling partner
Partners alternately work toward: 60 reps of Lateral raises, Front raises, bent over reverse flys, shoulder presses
MoT for other PAX:Duck walks, Lunges, Skanks, Bear Crawl

Thang 3:     MANMAKERS!  — circle up with coupons   x20

Thang 4:      No man left behind!   On the line, All together-
Q called out random number and corresponding PAX annouced an exercise, Q set the reps.  MoT was Alligator crawl — progress 10 yards each time and stay together
Burpees x 10, sidestep Merkins x 8 each side, WWI x8 IC, Squats x 40, Good Mornings x 8 (thx TV Guide)

Mosey back to start with coupons

CoT:  Numbers/Name-o-rama including FNG naming – Welcome “Beer Goggles” who has 4 children and an Optometrist for a wife!
Prayer requests:  Soccer Mom -things are rough right now, Barney’s friend Bobby (cancer), friend David whose baby passed recently,  Numbtuck’s church member,  LMPs mother in law with breast cancer (MRI next week)
Announcements:  Gauntlet May 4 — Forge preparties x 45 min going fwd, Warpath next weekend ! ,  2ndF- being considered for Barney’s house prior to Gauntlet
Romans 5:3, James 1:2-3 “pure joy when you face trials…perserverence”  Often we feel like every time we take 2 steps fwd, we take 1 back and keep getting knocked down — how do we continue on –lean on your brothers (and God and you faith).  We do a lot of partner work to remind us of this. Prov 17:17 “a friend loves at all times , and a brother is born for a time of adversity”   Psalm 133:1

Thanks for the chance to lead in a group of amazing men!

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Bomber 4-5-2019: 49 and All is Fine

19 HIM came out into the beautiful gloom to make themselves better and to celebrate YHC’s 49th (technically, the real day was 3 weeks ago, but an untimely IR kept me off the Q).

PAX:  Vector (QIC), PA, T-cell, Hi-Viz, Bad Boy, Harvey Updyke, Toothless, Duplex, DFrost, Cub Cadet, WL Carmen SanDiego (F3 Cherokee), WL Deuce (F3 Jackson), Tiny Dancer, Lunch Lady, Firefox, Preacher Man, Crablegs, Crawlspace, Porcelain

Conditions:   57 degrees, perfect

Last year, for my 48th birthday and my inaugural Q, I started with 48 SSH, but my overall lack of fitness had me die out around 27.  So today, I had to start with 49 SSH, with PAX lined along the wall.  Nailed it.

Mosey to McCabe Pub for rest of the

Warm-o-rama:  WMH x 4, WMH x 9, LBAC x 4, LBAC x 9, Seal Claps x 4, Seal Claps x 9, RLBAC x 4, RLBAC x 9, Good Mornings x 4, Good Mornings x 9.

Mosey behind Murphy Road Animal Hospital to the conveniently placed large rocks.  49 Step-ups.

First Round:
Mosey over to playground where the main event was held.

DORA (I mean, it’s what I do):

Pull-Ups x 49
Merkins x 149
Squats x 249
Plankjacks x 349

More pull-ups when finish early

Playlist:  Rather than torture the PAX with songs from 1970, my birth year (“Bridge Over Troubled Water” doesn’t really lend itself to a strong workout), I played selected cheesy/awesome tunes from 1984 (my 14th year and, by coincidence, PA’s birth year)

Owner of a Lonely Heart – Yes
The Reflex – Duran Duran
Talking in Your Sleep – The Romantics
Let’s Go Crazy – Prince and the Revolution
I Feel for You – Chaka Khan
Out of Touch – Hall & Oats
You Might Think – The Cars
I’m So Excited – The Pointer Sisters

 Mary:  Down the line PAX called special exercises including Flutter Kicks, Alabama Prom Dates, WWIs, LBCs, Alphabet (“Happy Birthday Vector” – Thanks T-cell!), Boxcutters, Hello Dolly’s, Crunchy Happy Frogs, Leg Lifts (AKA “Weezy Jeffersons” per Carmen SanDiego, because we’re “movin’ on up”), Freddy Mercuries, Hello Dolly’s again, American Hammers, and probably a few more . . .

COT:

  • Prayers for Duplex’s dying grandfather (honorary F3 name Big Daddy) and his family and for keeping our kids safe (prompted by Lunch Lady and his colleagues finding a student that was being stalked online by a sexual predator).  Also for my dad, who turns 80 today (and several PAX were thankful I didn’t celebrate with 80 SSH today).
  • So awesome to see the newer guys come back out – Cub Cadet, DFrost, Toothless, keep up the strong work!
  • Ended with a thanks to the PAX, as a year ago, I couldn’t lead the men on 48 SSH. Shows how far I have come in all areas F1, F2 and F3. Remember that age is just a number, be it 49 or 47 or 33 or 26, and each day we should push each other to be better in all aspects of life.  Look out for those around us who need F3 and keep EH’ing.

Was an honor as always to lead you men this morning.

SYITG,
Vector

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Start Your Day with B and K!

Image result for friendship

Pre-Party: 3rd Degree, Kermit,  Altidore, and Typo+. These over-achievers bear crawled 1 and 1/3rd  of our beloved bridge, then crawl beared (English?) the same distance.

Conditions: 50 and clear. Absolutely fantastic day to be alive and looking so good. Where are you, fart sackers?!

13 PAX rose with the sun, including: 3rd Degree, Nimbus 1525, Netflix, Kermit (QiC), Barney Fievel (QiC), Mufasa (FNG), Show Me, Mic Drop, Tebow, Stats, Altidore, Typo+, and Playboy.

Disclaimer and Warm-Up by Kermit:

SSH and LBAC (16 reps each). GM and WMH OYO.

Thang 1: Mini-Murph Challenge

Once Kermit handed over the reigns, YHC didn’t waste any time getting us sweating. PAX run laps around the track (1/3rd of a mile each). After every lap, bust out 10 pull-ups, 20 merkins, and 30 air squats. Treat it like a PT test and see how many “reps” you can get if each lap and its exercises is one rep. We’ll do this again and see how we’ve improved!

Thang 2: Obedient Bears

I think I’m becoming an actual bear with the number of bear crawl exercises we’ve been doing lately! PAX start by bear crawling 150 ft. Then, SasQuat, WWI, WWII, and American Hammers (20 reps each). QiC (Kermit) went on a power trip and assigned 10 penalty burpees because someone spoke out of turn. Firm, but fair. I like it!

Crawl Bear the 150 ft back to the starting line. Then SasQuat, flutter kicks, starfish and alternating shoulder taps (20 reps each). Sprinkle 10 more burpees on top and enjoy!

Mary

GM and WMH OYO. Finish with a nice Tebow stretch.

CoT

Post Party: 3rd Degree led us in an apocalypse of 3 exercises: Pull-ups, merkins, and air squats. Start with 10 pull-ups, 9 merkins, 8 air squats, 7 pull-ups, etc.

  • Continue to keep Soccer Mom and Gaylord Focker in your prayers.
  • Keep our newest PAX (Mufasa) in your prayers also as he recently adopted (growing his family to 4 children!) and is being forced to look for new employment. He’s trying to be a teacher, so let him know if you can help. It’s all about who you know.
  • CSAUP – The Gauntlet is F3 Nolensville’s first completely stupid and utterly pointless event!
    • May 4th 0500-0730ish
    • Start and End at Nolensville High School
    • 5, 20-minute AOs and 8ish miles.
    • Tons of laughs, fellowship and a great workout!

-BF Out-

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Shaq Sings Bowie – The Stronghold 04.04.2019

28 beauts turned out to celebrate an absolutely perfect spring morning for working out.  50 degrees and dry.  These are my favorite conditions.

PAX: Baby, Febreeze, Legally Blonde, Play Station, Sir Topham Hat, Paw Patrol, Lil’ Jon, Dubs,  3 Stacks, Shaq, Mitch, Dreads, Big Lank, CCR, Red Skull, Porcelain, Toga, Floppy D, Pop a Lock, Hot N Ready, Khakis, Bagger Vance, Black Widow, Danosaur (FNG), B & B, Rev, Hot Route, Brother at Law (QIC).

WOR: Run about 47 feet around the cul-de-sac before circling up for some stretching.  SSH x40, GM x10, WMH x10, Lunging LBAC x10, Reverse LLBAC x10, some high plank, slow and low merks x20.

THANG: Name of the game today was constant movement and getting back to relieve your partner.  Count off 1’s and 2’s (I believe we successfully had 4:13 guys paired off with non-4:13 guys).  We never ran far, but it all added up.

Mosey to the big hill.  P1 does work for time at top of the hill.    P2 runs to bottom of hill, then runs back up and tags P1 out.  No sets, no reps, just work on called out exercise until Q calls out something different.  Rinse, repeat, rinse, repeat, rinse, repeat, ad nauseum (literally for Lil’ Jon).

Exercises at the top (rough minutes done in parentheses): Burpees (5); squats (4); American hammers (3); Carolina dry docks (4); LBCs (3); alternating shoulder taps (3).

Mosey to basketball court. With your partner, line up on the long sideline.  Same idea, but running suicides this time.  Exercises at top: Burpees 43); squats (3); Carolina dry docks (3).

Mary: Some high plank, some Alabama Prom Dates, some American Hammers, some flutter kicks, more high plank, GMs x10 to send us home.

Announcements/COT

It was a true honor to lead today.  As I shared, Q and Play from the previous 4:13 class kept coming out after their 4:13 class ended but before their jobs started, which was just awesome to see (props to BV for picking them up for these posts).  They got run into the ground one day at Titan and said I had to pass on a similar beating to this class.  Challenge accepted.  But this class absolutely stepped up today.  Very little complaining, walking, or loafing.  There was some, sure, but that’s expected.  All in all, I was just really impressed with the guys today and the non-4:13 partners that offered constant encouragement and positive modeling.  Just one of those days out there that lifts your spirits.

Sorry to Lil’ Jon, who either splashed merlot or dry heaved merlot at the end.  And props to Paw Patrol who, at the end, requested I never Q at 4:13 again.  That won’t work.

Named FNG Dan Alexander Danosaur.  For sure one of the longest, most impressive, and well-rehearsed resumes we’ve ever heard for a namorama.  For those that aren’t familiar with Nebraska football, I texted my die-hard Husker fan friend afterwards telling him I worked out with Dan Alexander today.  Within literal seconds, he texted me an 80-yard touchdown run against Colorado in 1999: “My favorite Dan Alexander play.  Always carried the ball high and tight.”  Husker fans are amazing.

Pop-a-Lock and (I believe) 3 Stacks on Q next Thursday.  Love it.

First Friday lunch this Friday, April 5, 2019 at The Cookery on 12th.  Forgot to announce that, but fortunately everybody reads the Blackblasts and will see it here.

4:13 Annual Banquet on 4/11.  Contact Red Skull or T-Cell for information.  Join us!