Author: baggervance

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8 January 2019 Adam Brown WOD

Temp: Unseasonably Warm
Gloom Factor: High
PAX: Brother at Law, CCR, Big Stick, Floppy Disk, CAPSLOCK, Black Lung, Boy Band, Red Skull (Respect), Too Tall, Venus, PreVac, Bagger Vance
QIC: BV

Today’s Q was in honor of Chief Adam Brown, US Navy Seal Team 6. While the Crossfit Hero WOD calls for more lifting and no running, as we do in F3, we modified. Brown was killed on 17 March 2010 while on a mission to capture or kill objective Lake James, a Taliban fighter that had more kills under his tunic than almost any other Taliban other than Bin Laden. Brown’s death was the direct result of his actions to protect his teammates and to take out two insurgents, one of which was Lake James. Brown’s team ended up being the one that killed Bin Laden and have become legendary. While Brown’s heroics in the Navy are awe inspiring, his overcoming a chronic addiction to crack cocaine is to me just as unbelievable. So, anyway, check out the biography on his life…Fearless. Amazing story.

Long mosey up Manley, right on Rochelle, right on Hogan and right on Marchant for

WOR:
SSH x 24 IC, IW x 13 IC, HB x 13 IC

THANG:

Pair up 1s and 2s. P1 is the runner w sight, P2 is the blind runner. (Brown was blinded in his right eye by an air soft bullet in a training exercise)

Worksets X 10 (year of his death 2010)

Work x 3 exercises (month of his death)
Reps x 17 (day of his death)

Merkins x 17
Squats x 17
Plank Thrusters x 17

Objective I – corner of Hogan and Rochelle

Merkins x 17
Squats x 17
Plank Thrusters x 17

Flap Jack runners

Objective II – corner of Rochelle and Brentlawn

Merkins x 17
Squats x 17
Plank Thrusters x 17

Sighted run to Manley and Cochran

Objective III – Manley and Cochran

Merkins x 17
Squats x 17
Plank Thrusters x 17

Objective IV – 1/2 up Cochran Blind runner P1, sighted runner P2

Merkins x 17
Squats x 17
Plank Thrusters x 17

Objective V – Oakley and Cochran
Flap Jack runners

Merkins x 17
Squats x 17
Plank Thrusters x 17

Objective VI – 1/2 way down Cochran
Flap Jack Runner

Merkins x 17
Squats x 17
Plank Thrusters x 17

Objective VII – Manley and Cochran
Flap jack runner

Merkins x 17
Squats x 17
Plank Thrusters x 17

Objective VII – CHUM school bus, sighted run by all

Merkins x 17
Squats x 17
Plank Thrusters x 17

Objective IX – rope in parking lot
P2 runs blind and backwards, P1 guides to rope

Merkins x 17
Squats x 17
Plank Thrusters x 17

Objective X – end of lot, flap jack runners

Merkins x 17
Squats x 17
Plank Thrusters x 17

Finish running portion of 2.4 miles. 24 was Brown’s number in high school football and became his favorite number hence the 2.4 miles.

Circle up for 3 MOM:

Plank progression

Time

NMM: as most of yall can figure out, YHC is getting more in tuned w the HERO WOD concept from Crossfit and the guys in F3Greenwood. So intrigued by Adam Brown’s story and his family. One of the most compelling pieces of his story and his life was that he had a team, family and wife that never gave up on him. Even when he was figuratively blinded by crack or literally blinded by the air soft gun, he had a fellowship there to protect him, drive him on and help him accomplish his objectives. That was the driver for our blind partner runs and is such a telling part of F3 for me, that there are HIM that want the best for me.

Bullhorn:
Pray for the family friends of Funyuns who are both struggling with cancer.
Pray for Tampa’s friends who lost their daughter this past weekend to a rare genetic disease.
Leadership lunch at Richland CC, Bad Boy on Q. Cost is $20 and the buffet there is so worth it…not to mention the speaker, Clay Stouffer from Woodmont Christian Church.

Thank yall for posting, leading is only worth it when those who are led are willing and are looking to get better.

YHC,
Bagger Vance

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28 December- Maupin

Temp: 59
Gloom Factor: Full Effect
PAX: Lumbergh, Strangler, Big Stick, PREVAC, Calf Killer, Rafiki (Greeneville, NC), Bagger Vance (QIC)

0529:45 – Disclaimer

Mosey top loop and reverse the bus loop up T-dale and circle up near gate.

WOR:
SSH x 13 IC, IW x 13 IC, LBAC F x 10 IC, LBAC R x 10 IC, HB x 13 IC (enter Lumbergh)

Forward Leaning Rest for explanation of

Thang:

Hero WOD Maupin

4 Rounds
Run 800M
49 Merkins
49 Squata
49 LBCs

We partnered up for accountability. Big Stick was OMO.

Head North on T-dale, East on Bwood and first work-set nearish Grisham’s hooch.

Keep heading E on Bwood over Marchant to just below the Bagger Bolt hill for second work-set.

Circle back W on Bwood and turn S on Marchant to Sir E lower lot for work-set three.

PAX slow walked it over to Marchant and Hogan stop sign and instructed to run until next stop sign at T-dale and Hogan for fourth work-set. SSH or F kix for the 6.

Back to main lot of CH for

Mary:
High plank 30 sec
F Kix x 20 IC
5 Merkins
AL prom dates x 13 IC
5 Merkins
LBCs x 3 IC

TIME

NMM: Well done this AM men. Honor to lead and honored to be able to commemorate the life of a fallen hero, SSG, Matt Maupin, US Army. SSG Maupin was KIA by insurgents in ‘04 and his remains weren’t recovered until ‘08. The attack took place on 9 April ‘04, hence the 4 rounds and 49 reps. Here is the story behind the workout: https://youtu.be/txHXy2xADJo

BH: Prayers up for PREVAC’s nephew, Lane and his family as they navigate an auto immune and blood disease diagnosis.
Calf Killer’s friends, the Coopers in Fayetteville, Arkansas lost their daughter after only 48 hours. Please pray for peace, mercy and God’s redemption of their family.
Dupree and his wife are expecting a baby any day now.
Vegemite’s wife is still in recovery from her foot surgery and they will need prayers, food and service. Hit up CCR for more info.
NYD workout at The Hill on Tue, 0700-0800.

YHC,
BV

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10 December 2018 – Loredo

Temp: 33
Gloom Factor: High

PAX: T Cell, Venus, Preacher Man, Bagger Vance
QIC: BV

400M Mosey
WOR:
ALL IC X 13
SSH
IW
UP BACK OVER
CHAIN BREAKERS
HB
SQUATS

THANG:
Laredo
6 Rounds
24 Squats
24 Merkins
24 Walking Lunges
400M Run

Plank and wait for 6

Cool down 400M

1’ Plank
10 Burpees
10 Man Makers
10 8 CT Body Builders

MARY:

Pistol LBCs
Flutter Kix
Speed Skaters (part of YHCs PT)

Time

NMM:
Small but hearty group for Hero WOD Laredo.
YHC shared the My3:59 concept in COT.
Prayers up as we are 9 days into Advent that we may humbly live and share the Story.

YHC,
Bagger Vance

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Short Card & The7

Temp: 37ish and Windy
Gloom Factor: High
PAX: Life Champ, Tampa Libra, T Cell, Venus, Foxtrot Talks a Lot, Bagger Vance
QIC: BV

Short slow mosey around the lot, side shuffle, politician.

Circle Up
WOR:
SSH
GMA
WMH
HB
IW
(All IC X 13)

Evolution I

MARSOC SHORT CARD

30 Merkins
30 Air squats
30 Crunches
10 Burpees
10 Windmills

30 Push-ups
30 Mountain climbers
30 Flutter kicks
10 Burpees
10 Cherry pickers (4-count)

30 Merkins
30 SSH
30 Supermans
10 Burpees
10 Chain breakers

30 Push-ups
30 Lunges
30 Hello dollies
10 Burpees
10 Trunk twists

Evolution II


Seven Rounds
(Modified)
7 HSPU
7 Thrusters
7 Supine Thrusters
7 Iron Crosses
7 8 Count BB
7 KB Swings
7 Pull Ups

Time

NMM: Cold and windy. Not a lot of MC due to PAX engrossment with YHCs Ranger Panties. Fantastic to have TL out of the Shire and FTAL, Venus back in the fold. Life Champ wasn’t on the Lam, merely sipping PCs on a boat. Good to have T Cell back in the game after his in laws gave he and his family the runs and hurls.

BH:
1 Dec STONEWALL MOVES TO FT NEGLEY: this week only due to Winter Warmer
1 Dec BV’s Tacky Christmas Party
7 Dev Umbrella hosts First Friday, 12th Man lunch at Richland Country Club $20/man buffet w speaker (see attached)

BV

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MARSOC LONG CARD

TEMP: 37
GLOOM FACTOR: Moderate
PAX: Juan Valdez, Boyband, Dupree, Bagger Vance
QIC: BV
THANG: MARSOC LONG CARD
1.  Side Straddle Hops 30-IC
2.  Half Jacks 30-IC
3.  American Hammers 10-IC
4.  Wind Mills 10-IC
5.  Push Ups 50-SGL COUNT
6.  Chest Press Flings 15-IC
7.  Dive Bombers 20-SGL COUNT
8.  Wind Mills 10-IC
9.  Tricep Push Ups 25-SGL COUNT
10.  Up Back and Over 10-IC
11.  Cherry Pickers 15-IC
12.  Merkins 50-2 SGL COUNT (10×5)
13.  Bend Fore Aft 10-IC
14.  Sit Ups 200-SGL COUNT (25×8)
15.  Trunk Rotations 10-IC
16.  Merkins 50-SGL COUNT (10×5)
17.  Leg Lifts 30-SGL COUNT
18.  Pistol LBCs 50-SGL COUNT
19.  LBAC 10-IC
20.  Quad Stretch 1 min
21.  8 Count B Builders 25
22.  V-Ups 20-SGL COUNT
23.  Lunges 20-WALKING
24.  American Hammers 10-IC
25.  Flutter Kicks 140-IC
26.  Hello Dollies 75-IC
27.  GMA 10-IC
28.  Push Ups 50-SGL COUNT (10×5)
29.  Press Chest Flings 15-IC
30.  Flutter Kicks 50-IC
31.  LBCs 50-SGL COUNT
32.  Inboard/Outboard 10-IC
33.  Up Back and Over 10-IC
34.  Trunk Rotations 10-IC
35.  Tricep Push Ups 25-SGL COUNT
36.  Dive Bombers 15-SGL COUNT
37.  Squats 30-IC
TIME
NMM: Today was a great way to prove you can get an A$$ whipping without any running. We did modify some of the exercises and did break down the higher rep counts but it was still a smoker. YHC, would have woggled snot but couldn’t catch breath long enough to do so. PA would not have approved of the size of YHC’s #Weinke but I challenge any non military PAX to memorize that Q the first time through.
Small but hearty PAX this AM, everyone did their part to pull us through. So good to see Juan out and not in his 7Hills tennis get up.
Dupree kept pushing each time we drew Merkins and there were lots of variations to push through.
T Claps to Boyband for the coffee and the FEBA.
BH:
Room in the Inn on Sunday night at Dupree’s church. There is a sign up genius on Slack. Bring your kids, a great way to serve and to be fed by giving back to others less fortunate.
Speaking of Dupree, his wife is fur weeks away from delivering another baby. Keep them in your prayers.
12/1 Tacky Christmas party at our Hooch
12/7 First Friday lunch at Richland CC @ 1130 with Umbrella on Q and his good friend speaking on overcoming adversity.
Pleasure and honor to Lead yall,
BV
Posted on

10 by 10 and a 4 year recap

Temp: Low 30s
Gloom Factor: Mid
Music: Paul’s Boutique 20 yr anniversary edition, Venus’ greatest hits, Ten out of Tenn Christmas Vol.1

PAX: Bad Boy, Deep Dish, Foxtrot Talks a Lot,  Care Bear, Boy Band, Black Lung, Hambone, Bagger Vance
QIC: BV

Today’s Q was historical for several reasons… 1) There would be no, absolutely NO Running, B) It was YHC’s 4th(ish) Ann’y w F3 and Lastly, there would be a Slaughter Starter featuring one of the most epic Exercises ever

Slaughter Starter :

Drunk in the Park x 4 (A nod to the Good Dr, Ironlung)

Grab one of several coupons – Rebar, Kettlebell, Cinderblock, Ruckplate, Sandbag

Walk leisurely over to Picnic area 1 and drop off Pon.  Walk leisurely over to the grassy area next to PA1 for

WOR:

SSH, HB, IW, Squats, LBAC(F/R)…at this point several things happened, Blacklung rolled in and YHC lost concentration and focus

THANG: 10 by 10

Merkins, Thrusters, F Kix w Presses (IC), Burpees, Chainbreakers (IC)

Pull ups, Overhead Squats, Single Leg Dead Lift (10 ea side), Lunges w Curl (10 ea side), Prone Thrusters

We did 6 rounds of these with the following MODs in R6…

Cherrypickers in lieu of Chainbreakers

Bodybuilders in lieu of Burpees

5 Pull ups and 5 Knees to elbows

Sub Iron Crosses for SLDL

Sub Rockettes for Lunges w Curl

Extended Mary +/- 13 minutes

First 4′ Plank and plank variations

Crunchy Frogs x 13 IC
Putin Pounders x 13 IC

More Planking

Pistol LBC x 20 IC
Ola Binarys x 13 IC

4 Burpees OYO

GMA x 4 IC

TIME

NMM:

Great work this AM by the PAX as YHC pulled out an oldschool ‘Pon beatdown replete with Rebar and all its friends.  First time to post with Care Bear, he lived up to his name for whatever that means.  Foxtrot with his normal Midwife noises and complaining.  Deep Dish with his usual crushing of the Pull Ups and modification of most everything else.  YHC was in the Drs corner and all 3 of us were struggling.  Felt like I didn’t see Bad Boy until the very end of the Q almost as if he was just having a smoke over there until we Mary’d up…will have to check the surveillance footage.

So, as YHC mentioned, today marked roughly the 4 year anniversary of the birth of Bagger Vance aka ATQ (both of which are acceptable monikers as is BV).  I am forever indebted to 5 Star for the nudge to join and for all the HIM along the way that have made me better and didn’t leave me behind.  There have been way more good times, deep conversations and bonds built than YHC would have ever expected.  I can say that without F3 my life wouldn’t be as full and rich as it is.  Just yesterday, I had two conversations with HIM that I would likely never have known had 5 Star not EH’d me at Belle Meade $4Bux those years ago.

Instead of a sappy or inspiring #WASNOW YHC dug into the vault along with the help of Cambrige Analytica, Breitbart and Alex Jones to come up with some very compelling statistics over the last 48 months and here they are…

# of Burpees:  1,346,988
Merlot Splashed: YHC – 0, PAX – 87 (majority of that was 3rd Person and F3Memphis)
Black Miatas: 1
Posts: 1,976 (including today)
SF confiscated: 1
Barney Fife Dust Ups: 4
Beards Grown:  3
DownRange Posts: 17
AOs Launced: 975 (personally)
AOs Closed: 973
GoRucks: 5
Elvis’: 19
Are you wearing cotton blasts: Daily

Great to be a small part of a great thing.  Let’s see how many SadClowns we can EH in ’19 and Give It Away to others as it was Given Away to us.

BH:

7 December at Richland CC leadership lunch hosted by Umbrella, $20/head for lunch buffet…I heard it was all you can eat and the menu is as follows: Chitterlings, Pizza Logs, Corn dogs and all the Fanta (Blue and Orange) you can drink.

YHC,

BV

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McChrystal 3.0

Temp: 57
Gloom: Factor Moderate

PAX: Foxtrot Talks a Lot, Cowboy, Life Champ, Money Shot, Venus, Bagger Vance

QIC: BV

Pretty foreboding weather but that didn’t stop the 6 HIM that made the right decision to forgo the Scions of the Fartsack to get out and get after it.  Today’s Q was a throwback with a few modifications due to YHC’s bum left wheel.

Mosey a couple laps around car rider loop moving in various directions.  Circle up near the school building for

WOR:

SSH, IW, HB, Squats, etc. X 13 IC

Thang:

5 Rounds : 25 Merkins (YHC Count), 25 LBC (IC) or Pistol BC, Plank then move down the lot in the called fashion and back in the reverse fashion.  This is a rip off of General Stanley McChrystal’s pre-workout.

R1 – 25 Merkins, 25 LBCs, Plank x 3′ Lt Dan to speed bump, Dan Lt (Lunge, Lunge, Tuck Jump) back

R2 – 25 M, 25 Pistol BC, Plank x 2.5′ Bear Crawl to speed bump, Crawl Bear back (Single Leg DL for 6)

R3 – 25 M, 25 LBC, Plank 2′, Skip to speed bump, skip in reverse back (SLDL for 6)

R4 – 25 M, 25 PBC, Plank 1.5′, Side Shuffle RT to speed bump, SS LT back (SLDL for 6)

R5 – 25 M, 25 LBC, Plank 1′, Mosey to playground

PAX partner up and perform 25 Pull Ups then Circle back up for

Mary:

Plank 2′, 60 Flutter Kicks (IC), Plank 2′

TIME

NMM:

Great work this am, no running to speak of but a lot of busting Hermes from Carpex’s balls on his poor form last week.  Please note PAX, when you travel adhere to local customs…just ask CCR about his trips to the MILE HIGH city.

Need a PAX to step up and Q next week, I forgot to consult w the PAX on a Q.

I shared a little in the COT about some of my struggles over the last few months and specifically an incident on Thursday.  Please stay connected with other HIM in your life, F3ers or not, to make sure you are staying on the PATH and building your GUARDRAILS up.  Feel free to hit me up if you would like to hear more or if you need someone to talk with.

BH:

Friendly Friday this week, bring an FNG and post with him.

12th Man Lunch at Richland CC on the 7th of December should be a great time to learn more about overcoming adversity and believing in the Larger Story.  I will get out a link to the invite.

YHC,

BV

Posted on

Turn your head and cough (Frugal’s Paroxysmal)

Temp: 46ish

PAX:
Foxtrot, Little Stick (FNG), Money Shot, Floppy Disk, squee, strangler, foxtrot, redskull, yard sale, venus, big stick, white russian, spackler, Bagger Vance
QIC: Bagger Vance

Mosey down to Amphitheater

WOR
SSH, IW, HB, SQUATS,MERKINS

To the Weight Room
PII 25 Pull Ups
PI Grab WB and Jump Rope

THANG:
Two Rounds –
PI
25 Wall Ball Shots
PII
Jump Rope
Flap Jack
PI
25 WWIs
PII
Run Loop
Flap Jack
PI
25 Burpees w Ball
PII
Jump Rope
Flap Jack
PI
25 American Hammers (2 ct)
PII
Run Loop (PII Return Gear)
Flap Jack (PI 25 Pull Ups)

EVO II
Plank Progression for the 6
Shuttle Run Football Field
PI Shuttle Run 10,20,30,40,50
PII Flutter Kix
Flap Jack
Reverse Thrusters for the 6
Partner IR around football field

Mary
Flutter Kix x 13 IC
Squats x 13 IC
5 Power Merkins

Time

NMM: Good turn out this AM in spite of a little nip in the air and Fall Break plans.
Disclaimer at 0529:35 and off we went. Foxtrot and YHC were concerned that Frugal was not going to make it due to the whooping cough he was rocking. A quick look over the PAX indicated no Of Counsel and no Doc. We carried on nonetheless.
Bigstick had to break free mid session to drop a heater which gave way to FNG Little Stick. Foxtrot kept thinking Little Stick was Big Stick ergo the new handle.
T Claps to the PAX for enduring YHCs music fail at the start and for the shouting of instructions throughout the EVO.
Money Shot showed his wheels as he edged out Big Stick in the shuttle run.

BH:
Shirt order open until midnight. Price ranges from $20-40 depending upon style and material.
Venus on Q for F3 Top Golf, hit him up for details.

Don’t forget your Adventure, Battle and Beauty.

YHC,
BV

Posted on

Dirty 30

PAX:Cathy, Venus, Life champ, Tampa Libra, Pinterest (FNG), Cinderella, White russian, Dr smartt, Nature boy, Umbrella, Black widow, Boones farm, Grease trap, Offshore, T cell, Funyuns, BV
QIC: Bagger Vance

Temp: Mid 70s
Gloom Factor: High
0529:45 – Disclaimer

Mosey theough the park back to circle drive for WOR:

SSH x 14 IC
(Fashionably late Cathy & Razor)
Squats x 14 IC
Merkins x 14 IC
IW x 14 IC

Partner up for form and camaraderie

THANG:
Mosey throughout the AO stopping at various points for –

Dirty 30
30 Tuck Jumps
Mosey around the short loop
30 Pull Ups
(plank n wait for 6)
30 Merkins
Mosey to cut out on MD way
30 Squats
Mosey to Valet lot behind Brentwood’s tallest building
30 Thrusters (Prone)
Sprint to top of said building…wall sit for 6
30 Air Presses
Bear Crawl to light pole, crawl bear back and sprint to other end of lot
30 ASTs
Bear Crawl to light pole, crawl bear back and sprint to other end of lot
30 OH Claps (wall sits)
Mosey to end of lot down stairs
30 Thrusters (Supine)
Bear crawl steps to MD Way
Mosey back to playground stopping to gather PAX along the way
Tunnel of love
30 Toes to Bar
Mosey to parking lot
30 Burpees
(Flutter kix for 6)
MARY:
Plank Progression
F Kix x 14 IC
More Planking
5 Penalty Burpees
Beast rt/lt X 14 IC
Butterfly Sit Ups x 14
Time

NMM: Nice to have a large group to post this am. This AO has really taken off, grateful for the leadership of Funyuns and Umbrella, et al.

The Dirty 30 was a modification from a CF WOD that incorporates barbells and all that fancy gym stuff. T claps to yall for indulging my lack of creativity. This is T Cell’s second go round w YHC and the ripping of a CF WOD. COBAINS

I made a point to count out to 14 today in remembrance of a tragedy I read about on the Twitter…a 14 year old in Hermitage was arrested for the murder of another 14 year old. This is so sad and so unnecessary; prima facia evidence of us living in a fallen world. Prayers up for both families restoration and redemption.

Keep the Davis family in your prayers as they bury their 16 year old son today. This tragic situation is one no parent should have to endure.

BH:
T shirt order is up and ready. Order a couple to get you through the fall and winter.

YHC,
BV

Posted on

Chipper at The Skunk

Temp:70s
Gloom Factor: High

PAX: BigStick, T Cell, Venus, Foxtrot Talks a Lot, Bagger Vance
QIC: BV

0529:45 Disclaimer

Where’s BigStick? YHC was a bit fuzzy and pissy that #s were low due to the rain. Due to that, YHC set off on a blistering pace toward BigSitck’s hooch. Heading N on Granny White we saw said PAX and 2x’d back to meet him.

WOR:
All IC X 13
SSH (5x attitude adjustment BURPEES)
Squats
Merkins
(In comes BigStick)
IW

Mosey to Pumpkin Patch and grab coupon for BS.

Back to lot for

Thang:
Rip off from watching Fittest on Earth

Chipper
50 Squat Thrusters
25 WWI Jacks
50’ Run
All w Coupon
R1-R3 Normal Run
R4-R5 Hallelujah Run
After R4 Plank Progression +/- 1’
R5 Mod after 10 Thrusters Bear Crawl to sidewalk Crawl Bear back, after 20 side shuffle to sw and back, after 40 bear crawl and crawl bear, after WWIJ drop coupons at YHC’s Rice Rocket and line up for Feather Run to get Paver back to Pumpkin Patch.

Pre Mary –
Plank
F Kix x 40 IC modifying hand position every 10x or so

Mosey to StartEx and plank for 6.

Time.

NMM:
Well done HIM, thank y’all for posting. YHC was ready to go Scent of A Woman on The Skunk had he been a one armed clapper this AM. Certainly will feel that in the ole Hammies tomorrow.
BH:
4 year anniversary of F3 Nashville on Sat.
2 Man F3 Scramble on Sun w spots available.

YHC,
BV