Month: August 2019

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A Modified IronPax Appetizer

PAX: Silver Medal, Bagger Vance, Trapper Keeper, Porcelain, Moneyshot, Faulkner (Kotters), En Fuego (QIC)

Conditions: What you’d expect from an August 6th gloom

7 PAX showed up and showed out at III Pillars this morning, officially ready to conquer all that the 2019 IronPax challenge has coming our way.  0530 arrives, we exchange pleasantries and a disclaimer, and with that we grab a 20lb ruck plate and take our mosey to the base of Mt. Covenant, who YHC must say was also quick to show up and show out.  We set up shop for some WOR, ensuring an allowance of time for a slow count Scorpion Stretch routine, and then YHC explains the…

THANG:

YHC alerted the PAX that the month of Sept. will bring us the 2nd annual installment of the IronPax challenge, thanks to our Greenwood brethren.  YHC had some back issues going on during the inaugural event, but was able to complete the Week 1 challenge from the prior year.  Paying full respect to the unfriendliness of that workout approx. 365 days ago, YHC decided it was exactly what we needed to get ready for this year’s event – with the primary modification being the insertion of Mt. Covenant and a 20lb ruck plate.

With that, it’s simple:

    • Divide into two teams, a team of 4 and team of 3
    • Each PAX perform approx.
      • 50 Squats
      • 40 Big Boy Sit-ups
      • 30 Merkins
      • 20 Iron Mikes (each leg down would be one rep)
      • 10 Burpees
        • Team format so that collective team could pick up any extra reps if a PAX was falling behind on rep count.  Most obliged.
      • At completion of above exercises, the team then runs to top of Mt. Covenant (Hill 1) and then over and down to the bottom at the Harding Road entrance (Hill 2).  R&R, only Bernie Sanders up Hill 2 and back down to base of Hill 1.
      • PAX performed a total of 3 sets of exercises and hill climbs, with all PAX at least making it a portion up Hill 1 before 30 minute time was called.
      • As for 20lb ruck plate, Team 1 carried up Hill 1 and back down Hill 2, leaving at base of Hill 2 for Team 2 to grab and Bernie with up Hill 2 and deliver back down at base of Hill 1 for exchange back.  Not easy – tclaps to BV and Moneyshot for getting two rounds up Hill 1 with it
    • Time was called; mosey back to the friendly confines and huddle of for some COT followed by Coffeteria.

Bullhorn:

  • Prayers for Faulkner and his family as they get re-acclimated back in Nashville
  • Continued prayers for full healing and recovery for Boone’s
  • F3 Nashville 5th Anniversary at Sevier Park – put it on your calendar now, Saturday September 14th
  • GoRuck Star Course – 26.2 miler – November 2nd
  • Swaggy P games kick off next week; details imminent

Always a pleasure gentlemen; appreciate the opportunity

En Fuego

 

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7/31/19 – Titan – Crab Walk Toe Taps

July 31st, 2019

Gloom: hot and humid

PAX: Hi Viz, PreacherMan, Porcelain, Cyclops , Pumpkin Spice, RightSaid, Gritty, Crablegs, Cunning Linguist, Hipster, Rent-A-Swag(FNG), Siri, Vector, Mini Pearl

QIC: Crawlspace

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

Work: teams of 2 alternating Lieutenant Dans to building & Bear Crawls back to set of:

  • 100 burpees
  • 100 merkins
  • 100 pull ups
  • 75 Dips beforehand

Then sprint to the thunder dome for reindeer games…

Game: Crab Walk Toe Taps: While Crab Walking the entire game and staying within 10 ft of other crabs the object is to tap 5 different crabs on the toes. When you get tapped stop and do 10 merkins each time. After you have tapped 5 crabs on the toes (or been tapped 5 times) retire to the track surrounding the game to jog it off.

After reindeer games we jogged to the statue for Mary.

Mary: Hello Dolly around the circle till 6:14

COT: we closed out the morning with a quick recap

Always my pleasure to lead such a great group of men and I am looking forward to the next one!

SYITG,

YHC Crawlspace

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Blocks and Buddies @ BrokenWheel

Pre-Party: YHC led Barney, Typo+, Stats (humbly deferring to YHC based on PP attendance numbers), Creeper, Staples, Nimbus1500, KermiT, and ShowMe in non-stop BC/CB of the bridge. Props to Stats for his virgin non-stop BC of the bridge and to KermiT for his virgin nonstop BC/CB! The theme of breaking things has begun…

20 PAX in attendance for the main event: KermiT, Prof. X (Respect), Staples, TVGuide, Stats, Typo+, HushPuppy, DoubleBird (Prevac), Huggy,  Creeper, SexEd (prevac), Nimbus1500, BarneyFievel, NetFlix, MicDrop, ShowMe, GlenGarry, Mickey, Tebow, & 3rd Degree (Q) got after it.

Warm-up/Disclaimer/BattlePlan:

  • SSH IC x 10
  • SJ IC x 10
  • IW IC x 10
  • Tempo Merkins IC x 10
  • Tempo Squats IC x 10

4 Horsemen of the Apocalypse:

4 exercises with coupons: Blockees, Coupon Squats, Curls+OHP, and Flutterkicks with coupon held above body.

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.

Battle-Buddy Run:

Mosey as partners around the 1/3 mi track then sprint race the last curve and straight away. Mary exercise to the point of failure as a group waiting for the 6. Rinse and Repeat for 2 laps total. Various Planks held waiting for the 6.

3 Minutes of Mary:

  • J-Los to failure
  • AHs to failure

BullHorn:

  • Tclaps to KermiT and Barney for bringing the coupons. We need to set up a memorial RIP fund for all the broken (3?!?) coupons today. GlenGarry was dropping it like it’s hot!
  • IronClad Challenge rolls on. Keep up to date with your posts and categories. If you still want to sign up, go for it! Here is the link: ICC
  • F3Dads Camp in Tennessee in September!!! https://www.eventbrite.com/e/f3-dads-camp-runamuck-tickets-58879270483

That is all.

3D, OUT!!!!

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Groundwork!

Image result for foundation

August 5, 2019 — Defiant , Nolensville, TN

Laying the Groundwork

Any great structure begins with a solid foundation, right?! So today we are going to get back to laying some groundwork for this Iron Clad Challenge and anyone else’s goals over the coming months.  Control and stability through the core is the focus today with each of the exercises, so good form was emphasized as it should be.

PAX in attendance:  Creeper !!!!! (he’s baaa-aaaack), 3rd deg,  Barney Fievel, Swinger, Ragdoll, Playboy, (Q) Little Miss Piggy, Show Me, Professor X, Old Hickory, Huggie, Sex Ed, Typo +  (13 PAX)

Conditions — pretty good –a little muggy but nice enough

Pre-Party:  Bearway to Heaven !  Swinger, Ragdoll, 3rd Deg, Old Hickory, Barney, and Creeper all joined in.

 

Warm-up/Disclaimer:   Circle up —  Good Mornings OYO, Cherry Pickers IC,  Don Keyotes IC, BAC IC, BigBAC IC

Pick up the Coupons from LMP’s truck.  1 per PAX.

Mosey:  This is not just a mosey but also a shoulder stability exercise…Single arm carry coupon overhead.  Elbows straight, no leaning back, keep core tight and the fully engaged shoulder press to the sky.  Switch arms half way to the playground.

Thang 1:                  THE  PULL UP TEST

So this week we had a little discussion on slack about raising our game with pull ups . Its a great exercise to build strength through multiple muscle groups and incorporates stability/control along with strength and power.  One suggestion was the 50pullups.com site which is similar to several other plans to increase your rep count — basically follow the principles of using a percentage of your max and doing several sets with plenty of rest between sets. So today we lay the groundwork by testing to see our max.  And we use this max to establish our reps for the rest of the workout.  If anything, at least the PAX will see where they are, and if they want to improve over time, they have a benchmark to start from.   Do the test in partners so that each PAX has “maximal verbal encouragement” (insert coach Numbtucks voice) to do their best.    Now that we have our max, we will do 5 more sets spaced out through the rest of the workout — begin at about 70-80% max for a couple, then 60-70% a couple, and then last set back to 70-80% if able (this is where again max verbal encouragement is appreciated !)

Thang 2:                  Hip and Core Stability   

11’s with Single Leg Squat (each leg) and Burpee’s (PAX can choose any variety they desire) :   10 of exercise one , with 1 of exercise two…cascade down one rep of exercise one , and up one rep of the second) .   With the pull ups mixed in, we got down to about 4 reps of single leg squats before time forced us to move on…but first 15 penalty burpees.

Thang 3:                  Shoulder Blast

Partner up with 2 coupons per pair.
Together 50 reps of lateral raises, front raises, overhead presses
PAX 1 does exercise while PAX 2 runs lap to stop sign in back parking lot.
No swinging the coupons–again focus on core stability and trunk control.
Pull up sets mixed in.

Last set of pull ups completed, then…

Mosey:  Single arm overhead carry the coupon back to start area–switch in middle.   Deposit coupon in truck and circle up.   Hard work completed !

CoT/Numbers/Names  — Boom…13 for Defiant!
Prayer:
– Praise LMP’s preliminary biopsy results not showing signs of any bad stuff; keep praying all is alright and corrects itself –results will be Aug 15
– Soccer Mom still needs prayer coverage and support
– School starts this week for many: pray for kids as well as the teachers!
-Typo + noted an acquaintance whose child just diagnosed with leukemia (ALL)… good word given to always be thankful for our children and their health. and give em a hug.  frequently!

Announcements:

-Using new Nolensville sign up sheet for Q / Coffeeteria sign ups
-Iron Clad in full effect:  getcha sum 

Post-party:  most joined in for a Max Hold Al Gore.   

Coffeeteria–don’t forget this is needed for Iron Clad, and so I can get to know ya better.   🙂  Had a great time getting to know the “FNG” Creeper.  🙂

—Little Miss Piggy (wooo pig sooie!) OUT

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Delayed BB 7/11/19 The Hill

PAX: Lumberg, Red Skull, Venus, Big Stick, Money Shot, Bagger Vance, Prevac, Atlas, Flying Tomato, Frugal Macdoogal (QIC)

Disclaimer and mosey to the Amphitheater

WOR: SSH x 10, GM x 10, WMH x 10, FBAC x 10, RBAC x 10, Overhead Claps x 10, Seal Claps x 10

We partnered up and then went in to the weight room to get a set of 20-25lb. dumbbells per group.  Mosey out to the library loop.

EXERCISE ONE: Dumbbell Broad Jumps

  • Round One:  Partner One does Dumbbell Broad Jumps down to the end of the drive (about 25 yards) with 5 Squat Presses at the beginning and end before Farmers Walk back. Partner Two does Plank then switch.
  • Round Two:  Partner One same as above while Partner Two does Atomic Merkins then switch.
  • Round Three:  Partner One same as above while Partner Two does LBCs then switch.
  • Round Four:  Partner One same as above while Partner Two does Mountain Climbers then switch.

EXERCISE TWO: Dumbbell Plank Pull Throughs

  • Round One: Partner One does Kettlebell Plank Pull Throughs (about 10 yards before coming back – approx. 20 yards total) with 5 Merkins at beginning and the turn around while Partner Two does Burpees then switch.
  • Round Two: Partner One same as above while Partner Two does Peter Parkers then switch.
  • Round Three: Partner One same as above while Partner Two does Reverse Crunch then switch.

EXERCISE THREE: Dumbbell Walking Lunges

  • Round One: Partner One does Dumbbell Walking Lunges down to the end of the drive (about 25 yards) with 5 DB Presses at the beginning and end before Farmers Walk back.  Partner Two does Alabama Prom Dates then switch.
  • Round Two: Partner One same as above while Partner Two does Prisoners Squats then switch.
  • Round Three: Partner One same as above while Partner Two does Hi/Lo Plank then switch.

Mosey to the weight room to return dumbbells then mosey up to the top lot.

COT

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8/1/19 The Hill

PAX: Frugal Macdoogal (QIC), Too Tall, Flying Tomato, Renegade, Prevac, Calfkiller, Yard Sale, Venus, Money Shot, Lumbergh

Disclaimer and mosey to the amphitheater.

WOR:

SSH x 20, GM x 10, WMH x 10, FBAC x 10, RBAC x 10, Overhead Claps x 10, Shoulder Press x 10, Seal Claps x 10

Everyone partners up and then heads into the weight room to grab a 45lb. plate per person.

Mosey up to the football field.

ROUND ONE:

Partner One runs 100 yards and back while Partner Two does a weighted exercise with the plate. Rotate until complete the following four exercises and then plank and wait until all in.

    • Frog Jumps
    • RDLs
    • Overhead Squat
    • Floor Press

ROUND TWO:

Partner One grabs a plate and jogs 50 yards and back while Partner Two does a bodyweight exercise.  Rotate until complete the following four exercises and then plank and wait until all in.

    • Squat Jumps
    • Good Mornings
    • Prisoners Squats
    • Weighted Merkins (plate on back)

ROUND THREE:

Partner One would run 50 yards and back while Partner Two does a weighted exercise with the plate. Rotate until complete the following four exercises and then plank and wait until all in.

    • Curls
    • Triceps Extensions
    • Bent Over Rows
    • Overhead Lunges

ROUND FOUR:

Partner One grabs a plate and jogs 25 yards and back while Partner Two does a weighted exercise with the plate. Rotate until complete the following four exercises and then plank and wait until all in.

    • Reverse Curls
    • Weighted Crunches
    • Upright Rows
    • Single Leg Donkey Kicks

ROUND FIVE:

  • Partner One would run 100 yards and back while Partner Two does a Weighted Plank.

Mosey to weight room to return weights and then mosey to top lot for COT.

 

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2 August 2019 10s

Temp: 75
Gloom Factor: Nil

PAX:
Jinxy Cat, Gaylord Focker, Black Widow, Dupree, Venus, Atlas, Yard Sale, PSL, Foxtrot, Sinkhole (FNG), D’Mish, Master Splinter, Movin on Up, A/R, Floppy Disk, Calf Killer, Rooms 2 Go, CAPSLOCK, Big Perm, Flying Tomato, Lumbergh, Edible, Hurricane Joel, Bagger Vance
QIC:
BV

0529:30 Disclaimer

Mosey to Trousdale, Bear Crawl Bump I switching to side BC L/R, Politician to the corner and Circle Up

WOR:
Goof Balls x 13 IC
WMH x 10 IC
IW x 13 IC
HB x 13 IC

Plank for Thang and explanation of F3 5 Core Principles …

THANG:
10 Pull Ups
20 Calf Raises
30 Merkins
40 Flutter Kicks (4ct)
50 Walking Lt Dans
60 Monkey Humpers
70 Plank Jax (sgl ct)
80 Side Straddle Hops (sgl ct)
90 LBCs (sgl ct)
100 yard top loop

RnR until Time called

NMM:
D’Mish called on YHC late last night to Q so today’s festivities had to be something D’Mish-worthy.
Fantastic to have Rooms2Go back in the game. Long Island seemed to treat you well brother.
Welcome FNG Sinkhole from Bowling Green, KY, an EH from Foxtrot.
Jinxy Cat back for more w Gaylord Focker.
There was a bit of shenanigans during the Monkey Humpers, D’Mish I’m sorry please let that cup check pass.
Good work done by all. Glad to be a part of the action. Have a great weekend.

BH:
5 year anniversary 14 September at Stonewall.

IronPax Challenge hosted by F3Greenwood. See the link for details and sign up. Let’s get a ton of PAX signed up and win this thing. https://f3greenwood.com/

YHC,
BV

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The Buffalo – 08.02.2019

Here’s how it went down on the East Side this AM.

PAX: Brother at Law (QIC); Pocket Chicken; Hipster; CCR; Vegemite; Small Things; Sand Lapper; White Cloud; YGR (FNG); and Reba (FNG).

WOR: Mosey around the block and over tennis courts.  Get together for a BAL WOR classic: SSH, Good Mornings; Willie Mays Hayes, Yoga Arm Circles.

THANG:

Mosey to playground and benches.  Split into two groups of 5.  Each group does 5 minute AMRAP of the following.

AMRAP 1: Cindy (5 pullups, 10 merkins, 15 squats).

AMRAP 2: DIDs (10 decline merkins, 15 incline merkins, 20 dips), then 10 box jumps.

Healthy mosey around the community center before we switch out.

 

Mosey down to the big bad hill and partner up.  P1 backwards runs up the hill and forward mosey back down while P2 performs absolution at bottom of hill (pushup in place of groiner, does this have a name?).  Switch out.  Rinse and repeat so each partner runs the hill 3x.

 

Mosey back up to tennis courts (lost some men on the hill) for SLAD lunges.  Lunge superset consisting of the following:  EMOM, alternating legs each minute, perform the following: 5 pulse lunges, 5 lunge to knee raise, 5 stork lunges, 5 half step lunges, 5 curtsy lunges.  Did 8 total sets, so 4 on each leg.  Those aren’t fun.

Little lateral movement with some McEnroes to shake it out after.

 

Mosey to parking lot for MARY: AL prom date progression: two legged x10, R leg cross x10, L leg cross x10, GMs x10.

That’s all she wrote.  Great to have two FNGs at The Buffalo, welcome YGR (Young Gun Rattler? Yikes Green Rodents?) and Reba.  Pocket Chicken’s debut Q next week.  He will be doing things his own way.  You don’t want to miss this.

Hot Route and YHC will be setting up an East side happy hour in the near future.  Keep your eyes peeled.

-30-

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Bomber 8-2-2019: I Want My MTV

Last year, one of my early Qs focused on a moment in popular music history, the Death of Disco.  Supported by a disco-themed playlist that revealed T-cell’s hidden love of the genre, it seemed to be enjoyed by the PAX.  So today, “Lessons in Popular Music, Volume 2” was unleashed on 14 HIM as they braved the mildly moist yet perfect gloom to get better.

PAX:  Vector (QIC), Hi-Viz, Harvey Updyke, Cub Cadet, Crablegs, Pumpkin Spice (as has become the norm this summer, Chippendale right out the gate), River Dawg, Toothless, Firefox, Dewey, T-cell, Crawlspace, Porcelain, Duplex.

Conditions:   Moist with a slice of early 80s cheese.

F3 Mission stated. Disclaimer given. Mosey to cul-de-sac for the

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

Mosey to Parking Lot to start the lesson:

August 1, 1981, MTV launched.  Before that time, music videos were not seen on TV.  As was the format, every hour on the hour, a short clip of the moon landing with an edited MTV flag was played along with the MTV theme song:

Round 1:  

As the theme song played, all PAX not born when MTV launched had to buy-in with 5 burpees (noted by some as the “old man’s revenge”).

Round 2:

As Hi-Viz correctly noted, the first video ever played on MTV was the appropriately named “Video Killed the Radio Star” by the Buggles.  To honor that song, the PAX performed squats as it played (all 3:21 of the radio edit — could have been longer, boys, but I am nice). When the title words were sung, drop to a burpee.

ROUND 2:

“I Want My MTV” — once MTV launched, many cable providers didn’t include it.  So the network launched ads with famous rock stars screaming “I want my MTV!”

PAX counted off 1-2.  Partners each got their “MTV” with one performing exercise while other runs around Rec Center:
M:   Mountain Climbers x 200 (each PAX)
T:     Toe Taps x 200
V:     V-ups x 50

Playlist:  Songs from classic music videos, many of which were much bigger hits because of the new music channel: 
Sweet Dreams (Are Made of This) – Eurythmics
Billie Jean – Michael Jackson
Hungry Like the Wolf – Duran Duran
I Ran – A Flock of Seagulls
The Safety Dance – Men Without Hats
Dancing with Myself – Billy Idol
Sledgehammer – Peter Gabriel [Fun Fact: Most Played Video in MTV History]

Take On Me – a-ha

Round 3:  
M:   Monkey Humpers x 200 [modified to 150 as Q realized he was insane]
T:     The Merkin x 100
V:     Vertical Pull-Ups x 50

Mosey to Start.

 Mary:   Cobra x 20, Flutter Kicks x 15, Hello Dolly x 15, LBC x 20.

COT:

  • Prayers for our injured and recovering PAX (Boone’s Farm, Lunch Lady, TK, Bad Boy) and friends with illness.
  • F3 Nashville 5th Year Anniversary Convergence:  9/14/2019 — Make plans to be there — goal is 100 PAX

Was an honor as always to lead you men this morning.  Next Up, Lessons in Popular Music, Vol 3 – ? Grunge, ? Early Hip Hop, ? Cringeworthy Rap Songs (a la Vanilla Ice).  You’ll have to wait and see . . . 

SYITG,
Vector

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Gunny-Lite @ The Pound

Another Hero Workout of the Day (WOD) to kick off the F3Nolensville IronClad Challenge seemed appropriate.

Pre-Party: YHC led Barney, Typo+, Mufasa, RagDoll, Staples, Nimbus1500, KermiT, and 0.5 for Old Hickory in 3 Toes-to-Bar, 5 Pull-ups, 7 Squats for 10 rounds.

16 PAX in attendance for the main event: Kermit, RagDoll, Prof. X (Respect), Staples, TVG, Stats, Typo+, HushPuppy, DoubleBird, Huggy,  OldHickory, Nimbus1500, BarneyFievel, ShowMe, Mufasa, & 3rd Degree (Q) got after it.

Warm-up/Disclaimer/BattlePlan:

  • SSH IC x 10
  • SJ IC x 10
  • IW IC x 10
  • Tempo Merkins IC x 5
  • Tempo Squats IC x 5

Explained the concept for today: modified “Gunny”. Great standard to measure fitness over time as it is done for best time. Lets Get it!

Thang:

Image result for gunny hero wod

Full-bore Gunny routine = weighted running with 50#, but only a few PAX have rucks, so we did body-weight only running… No disrespect Sgt.

  • 1 Mile Run
  • 50 Push-ups
  • 50 Sit-ups (WWIIs)
  • 1 Mile Run
  • 50 Push-ups
  • 50 Sit-ups (WWIIs)
  • 1 Mile Run

Since we didn’t have weighted vests, I challenged the first 3 pair of PAX to do 1/2 mile partner carries alternating as needed. That was tough!

3 Minutes of Mary:

  • 33 Flutter Kix IC (thanks Nimbus!)
  • 10 AHs IC
  • 10 Freddie Mercs

CoT/Numbers/Names/Christening of FNG

NMM:

  • Today’s workout is a modified CrossFit routine in honor of Sgt. Major Martin “Gunny” Barreras. He was a true HIM who led and served others at the cost of his own life. Read more about this HIM and the WOD in all its glory HERE
  • This routine is a good marker to measure your progress every time you attempt it. Keep after it!
  • It’s great to start off the IronClad Challenge with a bang! If you still want to sign up, go for it! Here is the link: ICC
  • Since we have >16 PAX stepping up to the challenge, I would encourage any PAX that need to get in there 3 Qs to consider a neighboring region to lead at like Franklin or Nashville. Or get creative and partner-up for a co-Q.
  • I’m thankful for Nimbus pacing me and talking to me throughout the beatdown. Seriously, thanks for pursuing me and pacing me and sharpening me. We all sharpen each other…and I’m sure you all got in some 2ndF with your battle-buddy today too.
  • I’m also glad to know I can still make even hardened vets of F3Nolensville spill a little merlot…
  • YHC encouraged the PAX that even if life is hard right now, I challenge you to start the day considering what you are thankful for (such as the Men and Women who sacrifice so we enjoy the freedoms we have as Americans) and then let that perspective color the way you see challenges currently.

BullHorn:

  • Upcoming 2ndF Wild Game (Mystery Meat?) Smoke and Sampling at Staples’ in the works. Details upcoming on the Slack channel.

Stay on the Path…3D-out!