Thirsty Thursday

April 4, 2019

Gloom: crisp, clear, 50°

PAX: Defrost, LunchLady, RightSaid

QIC: Crawlspace

Warm up: quick jog around/ through the park, side straddle hops, Willie Mays Hayes, squats, lil baby arm circles, air presses, Moroccan night clubs, Shnooks, reverse lil baby arm circles etc…

Work: At the playground with two teams of two: One PAX sprinted to the shipping container then jogged back to swap with working PAX.

  • 50 pullups
  • 100 squats
  • 100 swing merkins
  • 100 box jumps
  • 100 down unders

Mary: sit ups, box cutters, hello dolly, world war 1’s, Freddy mercury’s, leg raises, one minute plank.

COT: Everyone is excited for Vector’s Q at Bomber tomorrow and we realized that Atlantis isn’t on the website for new folks to find. All in all a great start to the morning!

SYITG,

YHC Crawlspace

Murph Workouts All Over the Place

Pax: Leatherneck, Venus, Boone’s Farm, Big Bang, Toga (QIC), Offshore

Conditions: 70 and Sunny

Six redwoods posted for a little fun in the early morning sun.  Here’s how it went down:

Preamble then begin “The Murph”.., or a heavily modified version of it.  In this case:

  • 1 mile mosey
  • 100 pull-ups, 200 merkins and 300 squats broken up into ten sets of 10, 20 and 30 respectively.
  • Lots of flavors of merkins were used including: regular, werkins, clerkins, Chuck Norris, archer, Bruce Lee, derkins, irkins
  • 1 mile mosey

The crowd rejoiced!

COT with YHC taking us out

Announcements:

  • Warpath is back in 2 wks
  • BWood area breakfast 2nd F event at First Watch on Franklin Rd, Saturday 0700- see Leatherneck

NMM:  Apparently the F3 Nashville sewing circle was hard at work at BV had informed Grease Trap and Big Bang that a Murph was about to go down at Racetrack.  This didn’t stop Mr Bang as her rolled right from one into the next #WhatThe.  YHC appreciated the support of the Pax as a drive by burrito incident made this event a bit more challenging than usual.

Stay Classy,

Toga

III Pillars – 04.02.19 – “Mean Hills”

Fearless Site Q, En Fuego, called out YHC on Slack. YHC responded as 4 PAX endured a hill-acious workout at III Pillars this morning.

QIC: Princess Aurora

PAX: Boone’s Farm, En Fuego, Silver Medal

THE THANG:

A quick disclaimer including confirmation of today’s intended destination was followed by a mosey to said destination and a COP at the base of that destination consisting of the following:

  • SSH x 15
  • WMH x 16
  • Imperial Walkers x 15
  • SnL Squats x 15
  • LBAC x 15
  • Seal Claps x 15

With that fluff out of the way, YHC took the PAX to the base of Mount Covenant to explain the oh-so-simple workout. PAX were instructed to run up the hill 15 times individually 30 times as a group.  Should PAX require a running break, they could perform Merkins, Flutter Kicks, or SSH as rest.

A few if not all took at least one Merk break to give the legs a chance to remove some lactic acid, but the hill never ceased to do its share of the work. As PAX finished up their 7th trip, all waited to do one last trip together (2 rep bonus!) with the added fun of a ~50-yard Bernie Sanders about two-thirds of the way up.

Mosey back to SPCA for 60 rep Ring of Fire with both Merkins and Squats followed by Mary:

  • Shoulder Taps x 20
  • Jane Fondas R/L x 20
  • Alabama Prom Dates x 20
  • Plank x 30″

COT/BOM

MOLESKINE:

It is certainly appreciated that any PAX would show up after the obvious forecast of a trip to Mount Covenant. Apparently the one set of hill suicides from the last Q have become the stuff of legend. YHC won’t always spill the beans on future Qs, but rest assured it will be revisited. Strong work out there by all.

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.

Always a pleasure, gentlemen, and remember: there’s something in these hills.

PA out.

 

Dr. Orange visits Stonewall

It was a crisp 59 degrees last Saturday morning at Stonewall. There were 12 brave men, plus BaggerVance who joined after a shitastic run/ruck that left the Kroger bathroom violated.

The night before this workout,  I was researching heart rate monitoring devices,  and had a great idea for the workout I was about to Q.

The goal was to achieve max heart rate in the first 15 minutes to warm up.  Then spend 35 minutes in a cross training circuit with 6 different exercises, and finish with 10 minutes of Ab work.  This workout was inspired by scientific studies and theories from a man name Dr. Orange.  Don’t bother trying to find him on the World Wide Web.  This guys stuff can only be found at local libraries on microfilm. 

The workout went pretty much to plan, with the exception of a few fumbles that I will most certainly point out as I know some interested eyes will add comments if I don’t volunteer. 

To begin, my Q’ing skills showed a little rust. I started with the disclaimer to appease the bosses and then jumped into  “jumping jacks”….excuse me! Side straddle hops. It took me a few seconds but eventually I got my “one, two, three” on and we were off.

25 Ssh’s

13 windmills

13 baby arm circles forward and then backward

15 imperial walkers

15 hillbillies

10 count Willy Mays hayes

10 count quad stretch each side

The pack was led on a 4 minute light jog around the perimeter and thru the basketball court and back to the parking lot

We mosey over to the parking lot entrance and I begin to explain the goal of the first Dr. Orange Workout.

The goal was to achieve a solid warm up based on your personal max heart rate. Currently, my max heart rate calculated by the Doctor was 175 beats per minute.

The goal was to progressively run from Granny White down to Leland on side street increasing heart rate over a 6 minute progression. The Doctor told me that a good jog would get most people to 65-70% of max heart rate. So that’s where we began.  Each member was instructed to push themselves on each minute mark attempting to go from 75% rate up to 100% rate by the sixth minute. It was up to them to run at a pace that felt like they were progressing their heart rate up. The Jeweler was the clear alpha in this excercise. Granted, it was not a competition against others but rather  with yourself. I assume you would want to know who was the one who dominated.

We finished the warm-o-Rama and moseyed over to the covered pavilion.

Now the confusing part. The workout.  Dr. Orange had specifically told me that building muscle was essential to good health and using weights was necessary to do that. He also said it was important to keep your heart rate at a certain level to burn fat.

The goal for the workout was to complete 4 rounds of 6  stations and  to stay somewhere @ 85%  of max. Heart rate.   Each station lasted 1 minute  then we switched quickly and began the  next.

1st station – deep squat with kettle bell (preacher squat)

2nd station -forward twisting lunge with barbell held with both hands in front

3rd station – standing on toes, jump switch and do arm curl with dumbbell (Princess Aurora was confused  mentally and with his muscles on this exercise)

4 – over head press with weight while slightly squatting with back straight pressed against wood beam.

5 – picnic table dips- only do 10 during one minute. Goal was slow and deliberate movement on each one lasting 6 seconds.

6- one push up – this was to take exactly one minute. Goal was to go down as slow as possible and then back up as slow as possible. This was hard

We paired up, and approached each station with a partner and began.  PA and I started with Preacher Squats.

It was a slow and steady grunt fest and coupled with no music it was quickly a grind.  Mid way thru Dr Orange decided to throw a curve ball and sent the local trash man toting and dragging on an unfiltered Marlboro Red.  He decided to change out the trash cans in the pavilion and took his sweet time.  The smoke he exhaled began to fill our lungs and provided increased heart rates and a cool, burning sensation. . Bagger joined soon after and let everyone know that he had shit himself on his run and felt bad for the janitor at Kroger.

We finished the 6 station drill at supposed heart rate of 90% as the last minute I announced they needed to push themselves harder.

We circled up in the parking lot and each member led their ab exercise for a 15 count.

Finished with Ball of Man in prayer.  PA was like a poet. His enunciation was majestic.  And he masterfully and effortlessly closed out our science based exercises with words from the heart.

Amen.  And thanks for opportunity to lead.

FtTal

 

Focus on Form @ BrokenWheel

Pre-Party: YHC led a Bearcrawl/Crawlbear Bridge Brigade with Altidore, Staples and Kermit. Stats and Typo+ pulled a “Creeper” and were BCing when YHC was CBing back to start but they finished strong. Good work men!

Today’s Theme: Ripped straight from the Bb of our friend Funyuns back in Summer of 2018, as well as my love of Ron Swanson, here was my Q:

serious parks and recreation GIF

“Poor Form is cheating ourselves and not getting better when we choose to half-ass our exercises. With that in mind, YHC wanted the PAX to focus  on proper form. We partnered up for accountability. Oh yeah, form always tends to break when tired, so we did a lot of exercises in between sets.” – Funyuns

ron swanson GIF

13 PAX in attendance: Kermit, Staples, Wolverine, Sterno, RoadRash, Inspector Gadget, Altidore, Stats, ShowMe, Tebow, MicDrop, Typo+ & 3rd Degree (Q, YHC) got after it.

Warm-up/Disclaimer:

  • Jog around parking lot x 1 (then circle up)
  • SSH IC x 10
  • SJ IC x 10
  • IW IC x 10
  • Tempo Squat IC x 10
  • GM OYO
  • WM OYO

Explained the concept for today: FOCUS ON FORM. We need to sharpen each other as well as hold ourselves accountable to do things the right way. We cheat ourselves and lie to others when we hurry up and sacrifice form for speed.

Thang:

Partner up!

P1 AMRAP merkins (elbows locked at top, upper arms break parallel at bottom, head up) for 1 minute while P2 checks form and corrects as needed (PRN). Flap jack

5 burpees and Sprint the parking lot x 2

P1 AMRAP WWIIs (hands locked behind head, shoulders touch ground, chest to knees) for 1 min, P2 checks form and holds feet PRN. Flap jack

5 burpees and Sprint the parking lot x 2

P1 AMRAP squats (Upper legs break or = parallel at bottom, legs locked at top, hands can do whatever), P2 checks form. Flap jack

5 burpees and Sprint the parking lot x 2. Mosey to the Pain Ground

P1 AMRAP pull-ups (palms out, at down arms extended, pull up with chin above bar) for 1 minute, P2 checks form and encourages more reps. Flap jack

1 minute of barrier wall side crawl with up (3 irkins) and down (6 MCs) called at random by Q

Mosey back to parking lot

5 burpees and Sprint the parking lot x 2

P1 AMRAP flutter kicks (toes pointed up, legs straight, 6 inches above ground, hands not under butt), for 1 minute. P2 checks form. Flap jack

5 burpees and Sprint the parking lot x 2

P1 AMRAP American Hammers (on 6, legs bent, feet crossed, 6 inches above ground, hands holding hammer and touching ground side to side), for 1 minute. P2 checks form. Flap jack

Sprint the Lot x 4th sprint AYG

Minutes of Mary (MoM): 

Using our refined form, we did Flutter Kix IC x 25 then 5 WWIIs and finished with AHs IC x 25. Feel the burn!

CoT/Numbers/Names

Tebow was the 9th man and shared about family (wife and 2 yo son), profession (Civil Eng.), born in Mississippi (yes, I still say it like in elementary school to spell it) and he has been married for 8 years. We’re thankful to have you bro!

What we Learned:

  • Today’s workout is meant to push us to hold ourselves and each other accountable to watch our form and not to fear others’ opinions more than we want to do what’s right. Listen to your conscience and follow accordingly, even when it’s hard or unpopular. And if/when you bring a correction to your brother (or anyone), check your heart and see if what you are about to say is to build them up, or tear them down and crawl over them (Ephesians 4:29)
  • Thanks to Micdrop, Kermit & Tebow for Coffee!!! So cool to hang out with other guys for an extended time of fellowship.
  • Great to have newer PAX like RoadRash and Wolverine keep showing up and working hard. Let’s keep thinking of others we can invite to come get sharpened. #GiveItAway

Post Party: YHC led us in 7 Yurpees, strong finish!

BullHorn:

  • 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…we will be getting ready over the next month with 45 minute (extended) PREParties before the Forge on Saturdays. YHC is on this week. Lace up your sneakers for a field trip…
  • 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…5am start at Armada in Franklin.
  • RagDoll is planning F3Dads local event and F3Franklin is hosting one April 28th as well. Free event with kid-friendly 45 minute workout with snacks and drinks afterward.
  • 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! DEFIANT has been added now.

3D-out!

drunk ron swanson GIF by Cheezburger

6 for Defiant where the Q was the 6

Gloom Factor: Cold and Gloomy (I’m about tired of the cold…it can go away)

Pre-Party: Barney Feivel, NimbusXXX, NumbTucks doing some bear square dance movement thingy.

 

PAX: NumbTucks, Wolverine,  Nacho Libre, Barney Feivel, Nimbus(Insert Number Here); Typo+ (QIC)

 

Mosey, Warm-Ups, Disclaimer Forgotten (Oops)

 

Warm-Ups:

12x LBAC IC

12x rLBAC IC

6x Merkins IC

12x Low-N-Slow Squats IC

 

Run to Black Beauty and grab yourself a Coupon.  Partner up.

 

THING 1

Line Up across from your partner halfway-ish across the parking lot.

 

20x Overhead Shoulder Press

Bear Crawl to Partner’s Coupon

20x Squat Jumps

Crawl Bear Back to your Coupon

20x American Hammers (each side 1/2)

 

40x Curls

Bear Crawl There

40x Lunges (Each leg is 1)

Crawl Bear Back

20x WW1

 

60x Curls (Q forgot to make a change when planning his Q, so extra Curls it is!)

Bear Crawl There

60x Squats

Crawl Bear Back

20x WWII

 

Indian Run the long way to playground…very interesting with only 6 PAX.

 

THING 2

Find a bar and get ready.

8x Burp-Ups (Burpee Pull-Ups)

Run to far fence and back.

7x Burp-Ups

Run to far fence and back.

Rinse and Repeat all the way down to 1 Burp-Up.

 

Mary:

PAX Choice Makes for a fun time

15x Slutter-Kicks (Typo+)

20x Hello Dolly’s (NumbTucks)

10x Side Plank Hip Raises (10 each side) (Nimbus)

Xx something something (I forgot…my bad Barney; by this time my brain was lacking oxygen)

20x Flutter Kicks (Nacho Libre)

Xx something something (my bad Wolverine, brain not working)

 

Mosey back to start.

 

CoT

Count-o-rama, Name-o-rama, Encouragement.

 

Post-Party:  more of the bear square dance movement thingy.  Barney, Nimbus, NumbTucks, Typo+

 

I keep a list above my work desk as a reminder.  Compared Satan’s Voice with God’s voice.  If you want to hear God’s voice more clearly, read the Bible.  It’s a great thing.

God’s Voice                        Satan’s Voice

Stills You                              Rushes You

Leads You                            Pushes You

Reassures You                   Frightens You

Enlightens You                   Confuses You

Encourages You                Discourages You

Comforts You                     Worries You

Calms You                           Obsesses You

Convicts You                       Condemns You

 

3rd-F Event:

Tuesday, April 2 : Testimonies and God’s Work: at Typo+’s house.  8pm  Details to come on Slack.  Firepit it is!

 

Very Humbled to lead such a great group of guys today.  All of you schooled me and I was the 6 most of the time, if not the whole time.

 

Typo+