And We’re Choppin’

PAX: Bagger Vance, Uncle Jerry, Ocho Cinco, Soft Serve (Welcome FNG Brock), Olan Mills, Not a Sport, Umbrella, Razor/Venus, Black Widow, Tampa Libra, Faulkner, Iceman, Offshore, Boone’s Farm, Toga (QIC)

Gloom: Sunny and 70

15 posted in the gloom to get a little better this morning, and it went something like this:

Quick disclaimer then circle up in the Racetrack lot for warmarama then mosey to park loop for some Cindy’ish fun= run ten laps around the park stopping at the pull-up bars for 5 pull-ups and 10 merkins and stopping at the back porch for 10 squats and 10 WWII during each lap.  We also broke up the fun with “burpee breaks” of 5 burpees to be executed wherever you are on the course every 3 minutes.

Form up in columns on the field for some old school football “grass drills” = chopping feet with calls to roll right, left, backwards and forward on the Q’s call.  Fun was had by all!

Mosey back to lot for Mary.

COT with Bag of Ants taking us out

NMM:  We’re officially putting the Wood back in Brentwood.  Be prepared when you post at The Purple Cow of Racetrack.

Announcements:

  • The Stronghold is starting back next Thursday with more info to follow.
  • Look for Iceman to post some Ruck times
  • The Battle Plan for Prayer book study starts next Friday, 1/17

Stay Classy,

Toga

20s in 20 – 1/2/20

Pax: Crablegs, Defrost, High Flyer, Pumpkin Spice, and Trapper Keeper (QIC)

Gloom Factor: Not to cold and pre rain.

Disclaimer was given and off the PAX went with a little mosie around the side loop of the park and ended up at the back parking lot where we met back up with Crablegs after a parking tag exchange with his M.

Warm up:
SSHs x 20 IC
Squats x 20 IC
Good Mornings x 10 OYO
High Knees x 20 IC
Butt Kickers x 20 IC
Air Presses x 20 IC

Thang:
PAX hung around the back parking lot for some 20s in 20. Same concept as 7s but augmented it to 20. The 2 exercises alternated between merkins/big boy sit ups. The starting point was at the first median where PAX started with merkins then traveled to 3rd light post to perform big boy sit ups. PAX hung around there for a majority of the time traveling betweens those to points. Work related, Pumpkin Spice had to cut out early. Indifference to time QIC shortened the last 2 rounds back to the 2nd light post so that we could complete and get back for stretching.

Total of 190 merkins and 190 big boy sit ups.

PAX headed back to shovel flag area and spent the last 3 minutes with a Crablegs inspired stretching session.

COT:                                                    Prayed for a friend of mine who has cancer. Please keep the him and his family in your prayers. Last name is Karrich.

Always a pleasure                  ~Trapper Keeper

Ironclad Challenge 2020 is here!

Gentlemen,

The Ironclad Challenge is back! For the uninitiated, the Ironclad Challenge is an opportunity to ensure we hold each other accountable during these climatically trying months and continue to engage in the mission of invigorating male community leadership in Nashville and beyond. Should you accept the challenge, you will participate in all three aspects of F3: Fitness, Fellowship, and Faith.

The challenge will run until 3/31/2020, and new to this year’s challenge is the introduction of the Challenger, Pro, and Elite levels. Below are the minimum standards to be met, and each achievement will contribute one point to your total score. On the sheet, you will find the tiers and their associated score ranges.

 1st F – The Magnet – Improve your Fitness

  • Post 26 times, three of which must be in temps below 32 degrees.
  • Post at five “AwayOs” (workouts you don’t normally attend)
  • Q two times

2nd F – The Glue – Strengthen your Fellowship

  • Attend at least two 2nd F events (lunches, happy hours, etc.)
  • Attend eight coffeeterias (or stick around in the case of tailgate coffeeteria)
  • Bring one FNG or Kotter (>six months since last post)

3rd F – The Dynamite - Make an Impact

  • Participate in one 3rd F opportunity. This can be a study of religious text, going through Q Source, community service, or some other opportunity that involves thinking outside of your own interests.
  • Read one book on leadership (>200 pages) or Freed to Lead.

Additionally, you must complete one CSAUP in the 13-week period. This can be a 5K, triathlon, Spartan race, GORUCK challenge, etc.

THE REWARD:

For successful completion of all requirements of the 2020 Ironclad, you will be eligible to purchase a custom Ironclad shirt* to show off at your next workout. Should you achieve a higher tier, you will have the opportunity to purchase the corresponding shirt color.

*Subject to minimum order requirement of 12. Price will be in the range of $24-27 and likely coincide with a spring F3 Nashville shirt order if you want to combine shipping with other items

TO REGISTER: 

Put your name on this sheet and get to tracking!

A FEW NOTES:

  • This challenge will be on the honor system, and you are responsible for updating your standings on the “2020 F3 Nashville Ironclad Sheet.” I would encourage you all as grown men to use your best judgement if you have questions about what does and doesn’t count.
  • Though we are already at 1/5/2020, you may retroactively apply any achievements from 1/1/2020 and later.
  • Solo Q’s for the Willy Lomans among us count toward your overall post total but do not count toward your AwayO total. Posting at other regions’ AOs do count toward AwayO total.
  • You may count up to 10 “Off the Books” workouts (organized runs, rucks, etc. that are not regularly scheduled) toward your post total.  However, rucking or running before a regular workout does not count as an additional post.
  • Please share your 3rd F book choice with the group! It’s always good and helpful to know what others are reading.
  • Lastly, please use this opportunity to take initiative and arrange your own events for the PAX.

Let’s warm up!

PA out.

The 100!

January 4, 2020 Related image

Sooooo, the new year is here and it’s time for those resolutions to start out strong and fade fast –but not for these PAX who decided to stick to that faithful alarm clock and roll outta the fart sack for another opportunity to make themselves stronger.  Most people know that those resolutions often tank within the first 100 days after New Years.  In honor of sticking it to those nay-sayers, everything today is going to be based on the number 100.  Simple plan, and staying in a single location for the most part, so mumble chatter could be in full effect — too bad 3rd Degree wasn’t there- sorry you had to nurse that Dusty (that’s an official .

Conditions: Just right for playing in a pig pen –sloppy but a great temp, 40 deg.   GLOOM HEAVY from the recent rain!

PAX who made it:  Mursa (property only), Creeper, TV Guide, Stats, Typo +, Huggy, SexEd, Nimbus 153454663, Barney Feivel, The Infamous Aunt Bea (on scooter as usual), Old Hickory, Glen Gary, Sterno, Numbtucks (HE’s BAAAACK), Deliverance, Pocahontas, Little Miss Piggy (co-Q), New Juice (Celeste Ware-FNG),  AND …  SPRINKLES returned !!! (it’s leg day, baby!)   — 19 PAX

PreParty:  5:15 wake up call led by Coach Numbtucks, to include TVGuide, Nimbus, Mursa, Stats– Ruck stuff

Warm up:   Disclaimer
Circle up: Good Mornings OYO, Cherry Pickers IC x12, IC baby arm circles fwd/back x10 each, IC overhead press x10,  on the Line –Toy soldiers and butt kicks x 30 yds each

Pick up coupon blocks from Barney’s truck and MOSEY – John Cusaks with the coupon headed to the playground …Speed bump x10 blockees… drop off coupons

THANG:                    THE 100
Soccer Field:  
All together 100 yd Bear Crawl,  100 yd Duck walk back

Playground:  Can partner up if you need to share a coupon or need assist.
100 reps of each exercise for each PAX, will work on a pair of exercises at a time. Plank and wait for the six after each set of exercises. 
Merkins and Underdogs
Coupon Kettlebell Swings and WWI
Flutter Kicks (each side is half– paired exercise–all together)

Soccer Field:
100 yd total of crab walk and lunge walking

Playground:
Coupon Shoulder Raises in front   and  Monkey Humpers

Not too sure if there was as much mumble chatter as there was midwife noises (another official lexicon for ya) as the heat got turned up with this workout.

Mosey back to the vehicles and deposit coupons

CoT:  numbers/names/prayer/announcements to close
Prayers:
SoccerMom — always 🙂
LMP’s wife — praise for not doing chemo right now and having an option for targeted drug therapy,  prayer for wisdom still and effectiveness of treatment, and prayer for the side effects to resolve quickly
Deliverance’s wife — upcoming surgery
Pocahontas — Good reminder that we need to give thanks as well for the many good things
Pray for leaders of our country and other countries as well for wisdom and peace  –lots of troubles out there.

Coffeeteria enjoyed by most, but conversation enjoyed by all

Happy New Year  —
Little Miss Piggy

 

Image result for 100

 

I’m Barbara Walters and this is 20/20

9 PAX in attendance: Big stick, Right said (Ran 7 miles) , Boy band (ran 7 miles), Black lung (ran 7 miles), Drago, Deep frost, Bicentennial man, Carebear, High Flyer

Warm Up:

SSH

Willie Mays Hayes

Little baby arm circles

Reverse LBACs

Seal Claps

 

The Thang:

Burpee Apocalypse!

10 burpees

9 burpees

8 burpees

7 burpees

6 burpees

5 burpees

4 burpees

3 burpees

2 burpees

1 burpee

Mosey to Gale Ln path

Barbara Walters….This is 2020:

Perform each exercise for 20 reps then hold for the six.  After each chest exercise plank to the six, after leg exercise hold squat to the six, after each ab exercise leg lift to the six.  Then run a lap.

  1. Merkins
  2. Squats
  3. LBC
  4. Diamond Merkins
  5. SSH
  6. Freddy Mercs
  7. Carolina Dry Docks
  8. Lunges
  9. WW1
  10. Tricep extensions
  11. Jump Tucks
  12. Flutters
  13. Superman’s
  14. Sumo Squats
  15. J Los
  16. Wide Arm Merkins
  17. Lt. Dan’s
  18. Box Cutters
  19. Partner Decline Merkins
  20. Hillbillies

After 15, we stopped the lap for time’s sake.

Mosey back to Stonewall for Mary:

Flutters x30

LBCs x20

J-Los x10

Good mornings/OYO stretch

Announcements: Leap Day Biscuit Run on February 29

COT

Prayer

Coffeeteria Attendance @ Portland Brew = 100%

HF out

 

ImprovQ 2 Jan 20

BLIMPS 2 January 2020
Temp: 50 w a wind chill of 25
Gloom Factor: High

PAX: Money Shot, Faulkner, Movin on Up, Noodler, Bagger Vance
QIC: BV

Mosey front loop looking for High Flyer & Venus, no luck. After a couple of wrong turns we ended up at the Fiddy for

WOR:

WMH X 10 IC
GMA X 10 IC
Split Squats (R/L) X 5 IC
SSH X 20 IC
High Knees X 50 yards
Butt Kickers X 50 yards
Side Shuffle (R/L) X 50 yards

Head down to track for

THANG:

BLIMPS
P1 run the track as timer while remaining PAX perform Burpees
P2 run the track as timer while remaining PAX perform Lt Dans
P3 run the track as timer while remaining PAX perform Inch Worms
P4 run the track as timer while remaining PAX perform M’Ktar N’Dyaes
P5 run the track as timer while remaining PAX perform Plank Jack Merkins
P1 run the track as timer while remaining PAX perform Squats

Round 2

P2 run the track as timer while remaining PAX perform Burpees
P3 run the track as timer while remaining PAX perform Lt Dans
P4 run the track as timer while remaining PAX perform Inch Worms
P5 run the track as timer while remaining PAX perform Merkins
P1 run the track as timer while remaining PAX perform Plyo Wall Sits
All PAX run to short bleachers behind tennis courts for Short Sevens
1 Dip Bear Crawl up ahort hill to football field fence 6 Squat Jumps, Crawl Bear down hill for 2 Dips…RNR to 6 & 1

Burpees, Lt Dans, Inch Worms, M’Ktar, Plank Merkins, Squats

Burpees, Lt Dans, Inch Worms, Plyo, Sevens

Extra Credit:
Mosey down to Amphitheater for Money Shots aka Box Jumps (YHC went w Single Leg Squats) x 20

Back to StartEx for

Mary:

6 inches X 20 IC
APD X 20 IC
FKIX X 20 IC

TIME

NMM: No Shows from High Flyer & Venus didn’t deter the rest of us from putting out this am.
Admittedly, YHC loves the track even though there’s so much to choose from at The Hill. Also, wanted to be able to be found by the Stragglers.
Pleasure to lead this AM, thank yall for the privilege.

BH:
First Friday lunch tomorrow at Kay Bobs, I recommend the Aunt K but Zeke the Greek is strong also.
Praying for the Cowan family and continued prayers for Sinclair family as well.
Money Shot on Q next week.

YHC,
🎒🐜

New Year’s Day Convergence – 01.01.20 – “A Decade Under the Influence”

41 HIM shook off 2019 with a rousing start to 2020 that took them through the last decade.

QIC: Princess Aurora

PAX: Bagger Vance, Black Widow, Big Pharma, Boyband, Braddock, Cathy, Clickbait, CCR, D’Mish, Deep Dish, Delorean, Dookey, Drago, Dupree, Floppy Disk, Foxtrot-Talks-A-Lot, Grisham, Hans and Franz (Lex KY), Kingpin, Lump, Maytag, Mile High, Moneyshot, Moonpie (RVA), NSYNC (FNG), Ochocinco, OT, Pancreas, Porcelain, Pre-K, Red Skull, Shoota, Spicoli, T-Cell, Tiny Dancer, Tuna, Umbrella, Vegemite, Venus, Yard Sale

THE THANG:

A brief disclaimer, wishes of Happy New Year, and it was off to the track and football field for the COP:

  • SSH x 20
  • LBAC x 20
  • Overhead Claps x 20
  • Hop Kicks x 20
  • Half-Groiners x 10

Line up along the 20, backpedal to the opposite 20, and run back. Repeat whilst YHC sets up the cue cards for today’s “in 10’s” escalating grinder, a reflection on the last decade.

From the 20, PAX run to the opposite 20 and perform 10 reps of prescribed exercise. Run back and perform 10 more + 11 of the next exercise. Run back to the other and perform the 10 + 11 + 12. Continue to build upon the “year” before, ending with 20 reps of the last exercise. Exercises were as follows.

  • 2010: Merkins
  • 2011: Alabama Prom Dates
  • 2012: Plank Jacks
  • 2013: Iron Mikes #crowdpleaser
  • 2014: Flutter Kicks
  • 2015: Mountain Climbers
  • 2016: Squats
  • 2017: SSH
  • 2018: Hillbillies
  • 2019: Big Boy Sit-Ups
  • 2020: Prison Cell Merkin Burpees #biggercrowdpleaser

Stallions who finished early were instructed to continue performing the escalator but dropping the first exercise. I don’t believe we had anybody who got to drop 2011 before our six finished.

All in, and it was over to the starting line for a “quick” mile time trial to set a personal standard for the year. So what if it’s a low baseline influenced by heavy fatigue? Positive psychology!  Makes me wonder what Mile High (5:15) would’ve thrown down when fresh.

Mosey back to the parking lot and circle up for various exercises to wait for six.

COT/BOM

MOLESKINE:

‘Twas a wonderful turnout with Franklin bringing a crew, a pair from Spring Hill (following a half-Murph, mind you), and even a couple from Lexington, KY and Richmond, VA joining the fray. The workout was not without a couple of hiccups (delayed start to the playlist, phone dying before the stopwatch could be utilized for the time trial, a giant soccer goal in the middle of the field), but spirits were high, and the mumblechatter was entertaining and plentiful without being excessive. Granted, I wasn’t on Foxtrot’s side of the field, so I could be wrong there.

BULLHORN:

Just one announcement today:

A Letter to the PAX – 01.01.20

PA out.

A Letter to the PAX – 01.01.20

This morning’s F3 Nashville New Year’s Day convergence (our sixth) was bittersweet as it marked not only the beginning of what is sure to be a great 2020 but also the conclusion of my time as F3 Nashville’s Nantan (our second). As I reflect on the last 20 months since Bagger Vance passed the baton, I’m amazed by what has occurred in the F3 community in Middle Tennessee.

We have seen the launch and rapid growth of F3 Nolensville. We crossed the river into East Nashville – this time for good – under the leadership of Brother-at-Law and Hot Route, and we are up to 17 AOs in the region proper. We have empowered the likes of Tiny Dancer and Reveille to take F3 to their communities in Spring Hill and Lebanon, respectively. We have run two Ironclad challenges with a third on the way (yes, you read that right), organized a couple of CSAUPs like The Scorpion and TN CAN RUCK among others, and poured into each other through initiatives like the 12th Man and QSource groups. We even got to celebrate our 5th Anniversary with 90 HIM at the place where it all started back in September 2014.

Honestly, I had no clue what this would become on that first day, but I can say I’m extremely encouraged by and grateful for the growth not just with F3 but in myself and the brothers that surround me. I want to give a special thanks to my “cabinet” members and trusted advisors: T-Cell, Bagger Vance, Hi-Viz, Dupree, and Hambone. I also want to thank all of our AOQ’s. These are the guys doing the real work of leading from the ground up and bringing out the leaders in all of us. Thank them when you see them, and then encourage other men to come out and meet them, too.

I know there is still so much more to be done and many more lives to impact, but, having accomplished the goals I set for myself, I am obliged to let another HIM take the reins of F3 Nashville. Rest assured that the revival will continue – this one just might have a little more Creedence Clearwater flavor.

CCR, it’s all yours.

PA out.