Month: July 2019

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Westeros 7-15-2019: Working Off the B-O-U-R-B-O-N

8 HIM felt the fine mist from Barry’s Eastern Front and were a welcome sight after being DR last week on vacation with my extended family.

PAX:  Vector (QIC), Hi-Viz, Harvey Updyke, Cub Cadet (Back after 3 weeks DR), Crablegs, Pumpkin Spice (Chippendale right out the gate – Spice Factor Under Par this morning), Drago, Bicentennial Man.

Conditions:   76 degrees, light mist . . . perfect.

Disclaimer given. Mosey to tennis court for the

Warm-o-rama:  SSH x 15, WMH x 12, Good Mornings x 10, LBAC x 12, Overhead Claps x 12, RLBAC x 12.

Mosey to Playground to start the “cleanse.” On vacation, I informed the PAX that I had enjoyed a bit too much bourbon, so they were going to help me work it off.  As the mumblechatter commenced later in the workout, I informed them that they were lucky I didn’t make them work off the dirty martinis and cigars too . . .

First Round:
B:  Box Jumps
O:  Overhead Squats
U:  down Unders

Start with 1 each and repeat up to 10 reps.

Playlist:  Because I have been accused of playing “old” songs on my playlists, I asked my kids to make their own playlist for me, with the hope of having more of what the “kids today” like to listen to.  First up:  my son Thomas’s playlist.  As you can see, the apple doesn’t fall far from the tree . . . 

TNT – AC/DC
I Want You Back – Jackson 5
September – Earth, Wind, & Fire
Back in Black – AC/DC
Immigrant Song – Led Zeppelin
ABC – Jackson 5
Boogie Wonderland – Earth, Wind, & Fire
Hells Bells – AC/DC

Second Round:  
R:  Ring of Fire (last week when I did post with F3 PAX from Knoxville and B’ham in Seaside, this was a crowd pleaser):  Merkins starting with 5 reps around circle while PAX holds high plank.  Work down to 1.  Repeat for Wide Merkins.

Third Round:
B:  Burpees
O:  Overhead Pull-Ups
N:  “Normal” Dips

Start with 1 each and repeat up to 10 reps.

Extra Bonus Round:   Having missed HIM Cub Cadet who was DR for 3 weeks, we performed a special set just for him:

Mosey to front of school stairs.  5 irkins, bear crawl up stairs, 5 merkins, bear crawl down stairs, 5 derkins.  Mosey to shovel flag with a hill sprint for added measure.

 Mary:  Flutter Kicks x 12, Crunchy Happy Frogs x 12, Russian Twists (c/o Drago) x 12, Boxcutters x 12

COT:

  • Lift up the 12:  Pumpkin Spice thankful for 5th anniversary, sister’s wedding (and move to Nashville).  Crablegs thankful for career change and navigation of the issues therein.
  • Porcelain Potluck this Saturday at 6pm — details and sign-up on Slack – he must already be hard at work preparing, seeing how he missed out after his HC . . .
  • Libeery on the 23rd
  • Added my thanks for my family and being able to spend time with them (and how sometimes it makes you drink more bourbon . . .), thanks for my son and his music taste, even if he played songs older than I usually do, and thankful for the men of F3.

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

SYITG,
Vector

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Tour de 12 A Redux of Sorts

TEMP : 80
GLOOM FACTOR : Wet
PAX: Aaaaayyyy, Specimen, Foxtrot, PA, Black Lung, Care Bear, Boy Band, Deep Dish, Porcelain, The Jeweler, Hambone, Life Champ, Bagger Vance
QIC: BV
Double Slaughter Starter
10X Burpees
10X Squats
High Plank while reviewing the following:
F3’s Mission – To Reinvigorate Male Community Leadership Through Small Peer Led Workout Groups.
5 Core Principles – 1) It’s Free 2) It’s Open to all Men 3)It’s Held Outdoors Rain, Snow, or Shine 4) It is peer led in a rotating fashion 5) It ends with a COT
VAPE – A Virtuous Leader has a Vision, that is Articulated to a Purpose while Exhorting that VAP in others.
5 Cs of Leadership – Candor, Commitment, Contentment, Courage, Competence
Recover
Thang Explained – In Indian Run mode we will pay homage to T Cell aka The Point and go on a Tour de 12
1st Stop – Whites Mercantile for Merkins
4 Sets (a nod to our 4 years in existence) x 12 reps IC (12 S hood)
2nd Stop – Halcyon Bike Shop
Freddy Mercs
4X12 IC
3rd Stop – 12 S Tap Room
4×12 IC Alternating Shoulder Taps
4th Stop – Hambone Hill
Lt Dans 4X12 single count w 12 IC Plank Jax between each set. After set 2, switch to reverse. Plank and wait for 6.
5th Stop – Frothey Monkey for, wait for it, Monkey Humpers 4 sets X12 IC.
6th Stop – Wall Sit right hip stretch x 12IC, Superman feet on the wall x12IC, Wall Sit left hip stretch x 12IC, Balls to the Wall (Kotters to BTTW) x12IC
7th Stop – Fahrenheit Yoga for some Burpee math followed by 17 burpees per PAX, box jumps X12 single ct w 12 single ct merkins between sets
8th Stop – Picnic Shelter I for 5’ of Cindy:
5 Pullups
10 Merkins
15 Squats
(Disclaimer: We are on the 2X4s so watch out for nails, pins and staples)
Time
NMM:
Less running than YHC would have liked but the Indian Run was a nice twist to keep the PAX together. PAX kept in order for the entire am, another little mental test that proved no issue. The math at Fahrenheit Yoga was too much for YHC and thankfully, Aaaayyyy, from Austin crunched the numbers while the PAX did some burpees.
There seemed to be some disgruntled customers with the DJ mix this am, YHC takes full responsibility. The Spotify mix was not as hard and fast as expected, will be better next time or maybe it won’t…
Big turnout this week, first time in the teens in a bit.
Good to have PA in the mix and Black Lung even showed up early. Worlds are colliding Jerry.
Hambone was rocking the Mustache like a true champ. He may or may not have offered free mustache rides to a couple of bride tribes near P Brew.
Foxtrot coming off a bout of the butt flu acquitted himself nicely. It was obvious he was under the weather as his entry into the parking lot didn’t send PAX scrambling for their lives.
Porcelain is reppin 12th Man this month and has asked us all to Push the 12. PA and The Jeweler were 1&2 and shared their Thanksgiving for work rhythm and life rhythm.
BH:
Lots going on in the next few months. Head to Slack for more accurate info…this is what I remember 13 hours later:
This week we have Libeery with Bicentennial Man on Q.
On the 20th Porcelain is hosting a cookout.
Foxtrot is hosting a Lamaze class at his office on Tuesday at 1015.
Yuck Ruck in the works for August.
5 Year F3 Nashville Anniversary 14 Sept.
YHC,
BV
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Sparta Formally Known As Ulysses

Preparty: 3rd Degree (QIC), Nimbus, Kermit, NumbTucks
Part 1: 11’s
Exercise 1: Imperial Squats
Exercise 2: Burpees
Mode of Transportation: Craw Bear Up Hill
Part 2: Stairs
1 PAX performs 3 sets of stairs while others do some planks, flutter kicks, & Freddy mercuries …work down to one

The Workout
20 PAX total: NumbTucks (QIC), Ulysses now named Sparta (QIC), Kermit, Nimbus, Stats, Gaylord Focker, Double Bird, Beer Goggles, Show Me, 3rd Degree, TV Guide, Staples, Pocahontas, Topper, Piccolo (FNG), Peffercorn (FNG), Little Miss Piggy, Mansacpe, Tebow, Mufasa

Warm-Up:
SSH, Cherry Pickers, Willie Mays, Good Mornings, Baby Arms Circles (forward & backward), Overhead Claps, Shoulder Presses

THANG: Murph (some of it)
Perform 10 Pull-Ups, 20 Merkins, 30 Squats. Between each set perform step-ups or flutter kicks until everyone is done. Run .25 mile lap, rinse and repeat. I think we finished 6 sets??

COT: 10 Burpees

Remember: Sign up to bring Netflix a meal https://www.signupgenius.com/go/9040e4eabaa23a46-meals

Prayer:
– Netflix as their baby will be in NICU for a while
– Tucker (Sparta’s sone) thanks for a better result but prayer for future treatment
– Gabe (Little Miss Piggy’s brother waiting for a kidney match)

Good work men, good job Sparta for your first Q .

 

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“Back to the Basics” The Pound

16 PAX: Swinger, Mickey Mouse, Old Hickory, Barney, Hot and Ready, Professor X, Show Me, Mufasa, Beer Goggles, Sex Ed, Tebow, Inspector Gadget, Staples, TV Guide, Hush Puppy, Stats YHC QIC.

Disclaimer/Warmorama:

  • Bearway to Heaven, referenced in the Exicon.

Thang:

  • 80ish yard sprint, 10 Merkins, Mosey back to the starting line X 10.
  • 80ish yard sprint, 10 WWI Situps, Mosey back to the starting line X 10.

COT / Countorama / Nameorama

PAX reminded to EH FNGs as part of the July contest and encouraged to Love others as we are loved.

Thank you for the opportunity to lead, Stats out.

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BUFF-Burpee Ultimate Football Federation

Sunny and 80F.  Plenty of sweat to be had.

QIC: Porcelain.  Pax: Right Said, CCR, PA, Crab Legs, Dfrost, Black Lung, Reveille, brother-at-law, hi-viz, Twin Peaks, pop-a-lock, cumquat WL, Draago.

YHC had to make quickly sure that the football was not deflated before placing cones in the field prior to startex.  Moseyed up to kick it off at 530 with a quick disclaimer and mosey for 2 sets of 10 burpees prior to COP.  30-SSH, 20-WMH, 10-GMs, 10-low slow squats.

The thang: Burpee Ultimate Football Federation game.  counted off 1s, 2s to form teams.  15 burpees for everyone on team when they get scored on.  1 burpee for everyone on a team when they turn the ball over.  2s volun-told with QIC to be skins.  Had some rule clarification necessary beyond the ultimate frisbee comparison.  One became declaring slaps of someone holding the ball illegal as it was slippery enough already.  1s ended up winning 7-3, 2s had the high score for burpees.

Rushed Mary: 30-four count flutter kicks.

COT- pushthe12.  Right Said has hired two employees and is now a supervisor.  PA’s son Anders is getting a recurring medical problem fixed.  Dfrost’s wife, Martha is being induced to deliver their first baby Friday.  Sign up for meal train here https://mealtrain.com/0y8989

libeery on 23d on digital minimalism.  Cookout with Ms and 2.0s at Porcelain casa 20th at 6pm.

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Crawl Heavy Sack Work

14 PAX on this mildly humid morning…not terrible though.

Pre-Party: There was one, but I don’t know who or what did what.

PAX: Stats, Staples, Kermit, Nimbus1500, ShowMe, Glengarry (FNG), ProfessorX, TVG, HotnReady, ToolMan, Barney, and more…

WARMUP:

ShowMe Lap and some OYO stretching while I gave a Stats assisted disclaimer

THANG 1:

Interval Training w/some new moves

    • Side Gorlillas 30 Sec.
    • Sit Thrus 30 Sec.
    • Switches 30 Sec.
    • Stationary Gorillas 30 Sec.
    • 5 Step Bear Crawl to 5 Step Crawl Bear 30 Sec.
    • Vertical Jumps
      • X2 then 60 Second Rest
    • The Square Sequence 1:30 (Not sure how to describe the hoppy, stationary bear thing we did, I guess you had to be there.  Couple sit thrus then advance in a square pattern doing the hoppy thing & sit thrus at every corner)

THANG 2:

In my sack, there were 21 balls.  Each ball had a number and mode of transportation written on them.  There was one 5 ball (that we never found), with the rest numbered between 10 and 30.  The mode’s of transportation available were Bear Crawl, Crawl Bear, Right Leg Hop, Left Leg Hop, Broad Jump (which we never found…thank goodness) & Crab Walk.

Unfortunately, not all  PAX got their hands on my balls.  One at a time, they’d call an exercise, pull a ball from my sack and huck it as “far as possible”.  We’d then use the mode of transportation listed and once we made it to the ball, we’d do the exercise the thrower selected in the quality reflected on the ball.

We definitively found all the bear crawl balls.

THANG 3:

Just to change it up, we took a break by running the 1/2 mile loop, then 3 there and backs with BearBrawls, then back to my Sack to finish up.

MOLESKINE:

The mumble chatter was a little lite this morning.  I think it was a combination of not much time/ability and the fact that Numbtucks and 3rd Degree were absent…we coulda done better.

 

 

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Keeping it Fresh

PAX: Umbrella, Toga, Boone’s Farm, Tiny Dancer, Flying Tomato, Egg Bowl (FNG), 8 Bit (guest star from Cherokee), Razorback, Penny Loafers, Olan Mills, Black Widow, Bedpan, Double Check, Life Champ, Offshore, Deck the Hollis

Conditions: 70 and Sunny

16 redwoods posted to get a little stronger and faster at the Racetrack.  Here’s how it went down:

Disclaimer then mosey around the main park loop and circle-up in the center for Warmarama= SSH, Imperial Walkers, Hillbillies, Cotton Pickers, squat thrusts, scorpion stretch and inverted scorpion

Divide into two teams with Team 1 executing the ‘Cindy’ WOD for 10 minutes= 5 pull-ups, 10 merkins, 15 squats

Team 2 sprints half of the track EMOM

Flapjack then switch back to the same rotation for 5 minutes of Cindy and 5 minutes of sprints.  We had to cut this a bit short to work on some Mary.

Mosey to flag for Mary then COT.

Announcements:  0545 Ruck followed by breakfast at First Watch on Franklin Road (by Kroger) this Saturday!

NMM:  Tiny Dancer said he was excited to get some upper body work this morning, and YHC is not overly sure he provided exactly that.., but who doesn’t need more sprints, right?  Razorback did express some criticism over the Q’s lack of originality in going back to the same rotation of Cindy and Sprints, but YHC never claimed to be fast or creative.  At least he and Umbrella provided Gatorade and Coffee!  Special welcome to Egg Bowl who passed YHC on numerous sprints and 8 Bit who nearly caught Tiny Dancer on their last sprint.

Always a privilege to lead!

Stay Classy,

Toga

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Let’s try this one more time

PAX: Toga, Black Widow, Umbrella, Deck the Hollis, Penny Loafers, Offshore, Olan Mills (QIC)….6  more than when I led  this same workout a week ago. 

Disclaimer

Mosey around front of BMS / Stem building and back to in front of gym

Warm:

SSH, Willie, Good mornings, Bac, Bac-R

Thang:

11’s on incline driveway – 10 burpees / 1 Jump squat

Over to picnic tables

10 – derkins, 15 – airkins, 20 – dips; x4

Over in front of STEM bldg – 50’ish yd sprints down – 10 WWIs, sprint back – 10 American Hammers x3 increasing by 6 reps each down/back.

7’s on incline driveway – 6 atomic merkins / 1 squats

20 Box jumps on tables

Mosey back to parking lot

Mary:

Flutter kicks, J-Lo’s

CoT…Penny Loafer’s wife to have surgery next week and their daughter is off to her first spend the night camp (she’s a bit stressed about the idea). Deck the Hollis’s job transition is going good and he’s got a big meeting today.

Pleasure to lead you al this morning.

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Ballin’ Cowboy Style @ Defiant 7/8/19

Pre-Party: YHC led Barney in some stretching…start off the week right!

7 PAX in attendance for the main event: BeerGoggles, DoubleBirds, Prof. X, SexEd (welcome back!), Barney Fievel, Old Hickory & 3rdDegree (Q)

Disclaimer/Warm’o’Rama: This is an off the cuff 3D extravaganza due to some WhiskeyKnee by Typo+ (seriously though, he strained his back…TAP)

  • OldHickory Lap at 5:30 around the front of the school back to the prop…he joined in right around kickoff

Thang.1:

We played with Balls. Giant cement balls in front of school were the prop. We did Irkins with hands on the ball x 25, Derkins with feet on the ball x 25, Toes to Ball (on your 6) x 25, Alternating leg step ups (modify with knee to elbow) x 30 (15 each leg), Plank Variations with High (hands on Ball), Low (Decline position) and L and R side

Mosey around parking lot with variations of Mosey, Politician, L&R Karaoke

We have 2 Balls, so 2 rounds seemed appropriate…25 Irkins again with the last 5 EXPLODE to standing then fall back onto Ball with outstretched arms, 25 Ball-Hugger Derkins with ankles (or legs in Prof. X’s case) on the sides of the ball hugging it to keep body in Derkin position. 25 WWIIs with feet under Ball, then Leap Frog over the 8 balls in line with frog-hops between if needed. These Balls kick back with Double Birds getting Bum-rushed halfway through!

Enough of that…thanks for accommodating my spontaneity PAX!

Thang.2:

Inspired by Tombstone and the book of Revelations, we did the full-price (no coupons…get it?!)

4 Horsemen of the Apocalypse: (patent pending)

4 Apocalypses of 4 exercises: Burpees, Floating Starfish (each side 1/2), Pull-ups, and IronMikes (each side 1/2)

Exercises A, B, C & D in progressive rounds like this: 10A, 1B, 1C, 1D, 1A, 10B, 2C, 2D, 2A, 2B, 10C, 3D (the best round), 3A, 3B, 3C, 10D, 4A, 4B, 4C, 4D, 9A, 5B, 5C, 5D, 5A, 9B, 6C, 6D, 6A, 6B, 9C, 7D, 7A, 7B, 7C, 9D, 8A, 8B, 8C, 8D and done…

Great way to get 55 reps of each exercise completed in a manageable way.

We moseyed back to the lot for CoT but got in a few plank variations on the Ball for good measure…6:15 already?!

CoT / Counterama / Namerama

What we learned:

  • Don’t drift with the culture and let laziness drag you into an undisciplined life. Plant a foot in the current and head upstream. Making the choice to get out of the FartSak and come post is step 1.
  • I enjoyed some coffeeteria 2nd F with Prof. X but had to drink solo…

BullHorn:

  • Continue to keep health issues of multiple PAX in your T&P: Ulysses, Typo+, Carrot, MicDrop and others I’m sure…
  • Pray for Barney’s new job (started today) and for a possible opportunity for YHC
  • NightPath: free Ruck CSAUP July 27 with F3Franklin. Talk to 3D for more info.
  • F3Dads Camp in Tennessee in September!!! https://www.eventbrite.com/e/f3-dads-camp-runamuck-tickets-58879270483

Humbled with the opportunity to sharpen and be sharpened.

– 3D OUT!!!!

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11 PAX @ Westeros sprint, burpee, and pull-up

Monday 08 July 2019 @ Westeros

PAX:   Blue Mule (QIC), Pumpkin Spice, Porcelain, Harvey, Ivan, Crablegs, BadBoy, CrawlSpace, RightSaid, TK

Gloom:  Basically zero.  Sunny and warm.

Very simple, but very effective.   I love to get back to basics.  And I love each and every one of you.

Warm-O-Rama:  Mosey, arm circles, squats, all the basic stuff.

First Thang:  Army Pull Ups:  Pair up.  Each PAX owes 100 pull ups where your knees touch your elbows.  One PAX does 10 while other partner does situps.   Flapjack until all PAX reach 100.

Second Thang:  Sprints/Burpees:  Sprint across parking lot, about 40 meters, then do 5 burpees.  Rinse and repeat 10 times.

Sprint back to shovel flag — about a quarter of a mile!

Mary:  Flutterkicks and Jane Fondas, then sprint back to the shovel flag again, about 40 more yards.

Spirited COT where all PAX commented on the amazing things we have to be thankful for.  Extra points for Porcelain and

Gentlemen, it was my absolute pleasure to lead you.

SYITG

BLUE MULE OUT