Month: May 2019

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Racetrack 2019-5-1

PAX: Double Check, Dr. Smartt, Bagger Vance, Olan Mills, Umbrella, Penny Loafers, Leatherneck, Blackwidow, Offshore, Backlash

QIC: Boone’s Farm

 

WOR:

  • SSH x20
  • WMH x10
  • LBAC x10 F/R
  • Merkins x10

Thang:

Mosey up hill around parking deck with some merkins along the way, finishing at stairs by outside parking lot.

7’s on stairs: burpees at bottom, APDs at top

Mosey inside parking deck, at each level do exercise followed by backpedal up ramp, run straight away, RnR all the way to top. Repeat on the way back down only no backpedal. Exercises included merkins, jump squats, LBC, American hammers, Flutter kicks

Mosey back to start right on time.

Great work by all.

 

Continue to pray for Ludwig’s wife Kate with new tumor growth, surgery upcoming.

 

This Saturday Leatherneck hosting monthly 545 ruck with breakfast after at First Watch (Franklin RD Brentwood).

Also, Saturday Nolensville CSAUP (see Slack general channel).

 

Always an honor,

BF

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Hot n’ Sweaty “Birthday Sets”

May 3, 2019

Gloom: cloudy 65°

PAX:  BearBack, Bicentinial Man, Blue Mule, King Poopa(FNG), LunchLady, Porcelain, RightSaid, Tcell, Toothless, Trapper Keeper,

QIC: Crawlspace

Warm up: quick jog to the parking lot, set of 33 side straddle hops, Willie Mays Hayes, squats, lil baby arm circles, air presses, reverse lil baby arm circles etc…

Work: Indian run the greenway with interval “birthday sets”:

  • 33 merkins
  • 33 burpees
  • 33 jump squats
  • 33 side straddle hops
  • 33 second plank

Then sprint back to the flag for Mary!

Mary: leg raises, sit ups, hello dolly, world war 1’s, heel taps, lbc’s,

COT: Support Porcelain as he proudly represents F3 and raises money for the Iron Man foundation! Let’s get that F3 logo on his chest where it belongs.

SYITG,

YHC Crawlspace

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The Girls at 413

Beautiful morning at The Stronghold this am with the HIM of F3 Nashville and the HIM in training of 413 Strong.  There was a bit of sadness hanging in the air as we found out that since our last post 4 of the 413ers had made the easy decision and left the program.  That’s how life goes sometimes.

Temp: 68
Gloom Factor: Nil
PAX:

Play Station, Khakis, Black Widow, Sir Topham Hat, D’Mish, Hot Route, Danosaur,  CAPSLOCK, Reveille, Paw Patrol, Legally Blonde, Red Skull, Mitch, Jersey Money, Big Cat (F3 Chapel Hill), Dubs, Toga, Shaq, Lil Jon, Baby, Bagger Vance

QIC: BV

Grab some Coupons and return to the circle for Disclaimer.  Oops, someone wasn’t listening…Burpees while we wait.

Mosey to the STEM Building lot with Coupons passing them between partners who held them in various positions…Regular, Hallelujah, Middle School Prom.

Fall out for WOR:

SSH x 13 IC, WMH, x 13 IC, IW x 13 IC, HB x 13 IC

Thang:

EVOLUTION I

To the rails for Fran

21, 15, 9 Pull Ups (Rows) and Thrusters.

Had to sub out for Merkins not Rows R1 due to poor recon from the Q.  Good news is we found some other railing options by the cafeteria where we continued R2& R3.

One girl, Fran, down and two more to go…

EVOLUTION II

Barbara 5 Rounds

20 Pull Ups (Rows)

30 Merkins

40 LBCs

50 Squats

Rest 3 Minutes…except we ran and planked for the 6 for our rest.

All in, good mosey back to StartEx for our third and final sweetheart of the day…

Mary –

Flutter Kix x 13 IC

4 Merkins

Ola Binary x 13 IC

4 Merkins

FKix x 13 IC

4 Merkins

Ola Binary x 13 IC

4 Merkins

Hold Plank final :30

TIME

NMM: Well done this AM men.  Shaq, that one was for you…Red Skull I am sorry for NOTHING.

Today marks a rap on our Third class or is it Fourth with 413? Regardless, it was a lot of fun.  Praying for each of you to go do great things and live out the role only YOU can play in God’s Larger Story.

BH:

The Buffalo stampedes tomorrow at Shelby Park Community Center 0530.

The Gauntlet on Saturday 0500 Nolensville HS.

Memorial Day “Embrace the Suck” CSAUP is only 25 Days away.  Get ready for the Mayhem…

0500 Murph

0600 HERO WOD

0700 5 Mile Speed Ruck

YHC,

Bagger Vance

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Gauntlet Buy-In with BlackJack

‘Twas a beautiful morn’ in Nolensville for 19 PAX to come play some BlackJack in preparation for The Gauntlet.

PP in the Park: 8 strong to PP in the park.  Bear-Crawl, Crawl Bear the “Bridge and a Smidge”.  Plus NumbTucks got in an early morning Ruck.

PAX: Stats, NimbusXX, Kermit, Mickey Mouse, Tebow, TV Guide, 3rd Degree, Creeper, CropDust (FNG), NumbTucks, Staples, Mr Opus, Peaches, ShowMe, Inspector Gadget, BeerGoggles, Mufasa, RoadRash, Typo+ (QIC).

Mosey, Disclaimer

Warmups:

SSH x10 IC

LBAC x10 IC

rLBAC x10 IC

 

**50 Squat Buy-In in order to play BlackJack.  OYO.

 

Q told the PAX that we’re in for more Gauntlet training, so we’re going to mix in plenty of Cardio today.  Q explained the workout, moseyed to the Track and the PAX got busy.

With BlackJack, we do two exercises with total reps equal to 21.  20 reps at station one.  Run to station two on the opposite site of the track.  1 rep at station 2.  Run the rest of the track back to Station 1.  19 reps, run, 2 reps, run.  round complete.

Station 1: Burpees

Station 2: WarHammers

 

PAX did an AWESOME job and gave it their all!  Most made it down to 14/7 and I am proud to have led them.

Q called it at the end of 14/7 lap and did some Mary to the 6.  Mosey back to parking lot.

 

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

19 strong today prepping for Gauntlet.  YES, YOU CAN DO GAUNTLET.  NO EXC– USES.

Q reminded everyone, as he likes to do,  that you never know what someone is going through.  Be kind, loving, and a good friend.  Prayed as close.

 

**Welcome FNG Crop-Dust!

https://gph.is/2pLBo1d

 

Several did a Post-Party and lots did Coffeteria.

 

Q always enjoys leading this amazing group of HIMs.  You push me to be stronger, not just in the workouts, but in life.

 

TYPO+