Author: baggervance

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Double 11s

Temp: 68

Humidity: 90%

PAX: Cinderella, Pre – Vac, Money Shot, The Jeweler, Floppy Disk, Drifter, Uncle Jesse, Rabbit, Black Lung, Red Bag, Ha-Ha, Whiz, BV (QIC)

0530:15 Disclaimer

Bolt out down the steps around the Middle School gym, Parkour up the amphitheater steps and back down…circle up in lower lot.

WOR:

SSH x 13 IC, IW x 13 IC, Squats x 13 IC, OK Mornings x 13 IC…Bear Crawl Kick out explanation and demo

Thang:

Partner up for some long 11s that ended up being too long.  Classic BV Q Fail…over think and under execute.

11 LT. Dans at bottom of hill

Run up  steps

Speed Bump 1 – Bear Crawl Kick out across upper lot

Speed Bump 2 – One Burpee, One Reverse Burpee, One No Hands Burpee at Concession Stand (probably should execute these on grass, dirt, turf next time)

11 Power Merkins at end of Pavement on the way down to Softball fields.

Mary:

10 Burpees OYO

20 F Kix IC

Time

NMM:

So as YHC reflects on today’s festivities, one thing is for sure, it was not planned out well.  I hope those in attendance got all they wanted since we had to call time after only 4 trips up and back.  YHC felt a tinge of the following: 1) don’t Q it, if you can’t do it and b) Is there an old man’s version of this (as 57 YO Ha-Ha raced passed me).

So great to have the Willy Lomans in town from Alpha, Mud Island and out East.  Thank yall for putting forth max effort and max attitude.

Kotters to The Jeweler and Red Bag…two great younger PAX that are so fun to be around and to get smoked by.

Also great to have the one and only Floppy Disk post at the Hill for the first time in a while.  Sadly, he failed a piss test by the IOC after.  See you in 6 months.

One PAX posed the question, “Why do we need a partner?” In true BV fashion YHC responded, “To drag your ass around.”  Turns out I was the one being drug around.  T Claps to Cinderella for partnering up w Drifter and for Rabbit allowing me to shadow him once Pre Vac well Pre Vac’d.

BH:

Lots to be thankful for as we round up this school year and also a lot of prayer requests passed along for consideration.  If you were there, try to remember one PAX to pray for and if you are just reading this in the comfort of your Fartsack, post tomorrow so you can have someone to pray for.

NO HILL NEXT WEEK>>>WE WILL ALL CONVERGE AT 413STRONG TO GET THOSE MEN LAUNCHED.  SEE ME OR TOGA FOR DETAILS.

YHC,

BV

Posted on

22 a Day

PAX: Cowboy, money shot, Off Shore, Venus, Bagger Vance(QIC)

Temperature 65, Gloom Factor: Low

Disclaimer given and Mosey began around the track stopping at the second set of bleachers for 10 deep squats. Continue around track over to the swings: 10 pistol squats each leg and 10 Swirkin‘s. Continue down Belmont Park Terrace to Shackleford.  YHC shared the tragedy of the 22 Veterans per day that take their own lives due to PTSD and other issues.  In this vein we performed 22 Merkins.

At this point and maybe earlier, YHC noticed that we were dragging Cowboy and decided to slow the mosey but continue the Duration of mosey.

22 deep squats at the corner of Belmont and Shackleford. Mosey up to the baseball field for 22 Nolan Ryan’s right side, 22 Nolan Ryan’s left side. Follow that up with 22 Mike Tysons.

Head over to the east side of Allen arena and knock out a 22 count of right foot on the wall left hand down with right hand up and left foot up, Flap Jack. Head over to the front entrance off Granny White and grab some wall for 22 count hip flexor stretch right side and left side.

This is where the real fun begins for the day as we continue to mosey over to the love nest of one Big Stick and Foxtrot Talks a Lot. Mosey up to the sidewalk in front of Foxtrot’s house and perform the following: 22 Mariah Carey‘s followed by 22 Gorilla Humpers in cadence followed by a deep, deep calf and hamstring stretch whilst pointing our sixes at the home of Foxtrot.

Heading back to we stopped off for 22 wall jumps.  An additional disclaimer was given here in honor of the shins of our fallen comrade, Head Stud.

Continuing South on Granny White we turned right on Lone Oak and did some side shuffles back into the parking lot where we circled up for the following.

Mary:

22 – 8 count body builders, 22 – 4 count for Flutter Kicks, 22 high plank J Los, 22 – 4 count flutter kicks.

Time

NMM:

Good hearty PAX this am.  Not much WOR or MARY but some good fellowship on the Mosey.  Covered about 2.4 miles with some good body movement in there as well.  Cowboy was up for the running with his dusty knee.

Razor er Venus shared a great story with us at the end about a song he wrote with a band that will drop on Friday.  Be sure to check out Deep Deep Waters by American Authors on Spotify or iTunes.

Please also be sure to check out Mission22.com for more information on how we can help our veterans in coping with the epidemic of suicide among our heroes.

BH:

New AO launches on 24 May at Tennessee Preparatory School on Foster Ave as an outreach with 413 Strong Ministries.  Hit up me or TOGA for more info.  This will be a regular AO and we need HIM to sign up to Q, to lead and to support this initiative…it is why we are in F3…www.413strong.org

SYITG,

Bagger Vance

Posted on

20 April 2018 Crain Hero WOD

Temp: 40

Gloom Factor: Medium

PAX: Barely Legal, Dilly Dilly, Dr. Smartt, Tampa Libra, Vegemite, Bagger Vance (QIC)

0529:45 Disclaimer

Mosey to back of school showing PAX where Box Jump, Burpee, Wall Ball, Pull Up Stations were located.

WOR:

SSH, Imperial Walkers, Squats, BAC F, Phelps, BAC R x 22 IC

Thang:

Crain –

2 Rounds For Time

  • 34 Push-Ups
  • 50 yard Sprint
  • 34 Deadlifts (135/95 lb)
  • 50 yard Sprint
  • 34 Box Jumps (24/20 in)
  • 50 yard Sprint
  • 34 Clean-and-Jerks (95/65 lb)
  • 50 yard Sprint
  • 34 Burpees
  • 50 yard Sprint
  • 34 Wall Ball Shots (20/14 lb)
  • 50 yard Sprint
  • 34 Pull-Ups
  • 50 yard Sprint

Unfortunately, we only finished about 1.5 rounds before TIME called for

MARY:

Plank x 34 IC

Flutter Kix X 34 IC

Low Plank x 34 IC

Ola Binary X 34 IC

Time

NMM:

A younger Bagger Vance would have worked in National Pot Day, er 420 in somehow but this seemed more appropriate.

Officer Michael “Freight” Crain, of Beaumont, California, died Feb. 7, 2013, when he was fatally injured by gunfire in an apparent ambush while on patrol. A former U.S. Marine Corps sergeant, the 34-year-old had been with the Riverside Police Department for 11 years, assigned to field operations and the SWAT Team. He is survived by his wife, Regina; son, Ian; and daughter, Kaitlyn.

Bullhorn:

Spicoli, El Maestro, Olan Mills’ Dad in Prayer.

Nolensville Launch on 24 April

Shirt Order up until midnight 24 April

YHC,

BV

Posted on

18 April 18 – 22 a Day

Temp: 58

Gloom Factor: Medium

PAX: Bad Boy, T Cell, Reveille, Princess Aurora, Right Said, Hambone, 3rd Degree, Hi-Viz, Preacher Man, Crawfish, Bicentennial Man, Brother-At-Law, Bagger Vance (QIC)

0530:49 – Disclaimer

Mosey West around Parthenon and hit all fours for some bear crawl down the East Side of P’non only to have our efforts thwarted by a Federal Citizen, no worries lunge walk the South side to Bear Crawl west side, Reverse Lunge walk North side, Mosey East Side.  At the corner, PAX cranked out 15 Box jumps then circled up for

WOR:

All IC x 22

SSH, Squats (Hiccup on Cadence Call), Imperial Walkers, Hillbillies

PAX partner up and Head South on Plaza up to the dog park.  P1 22 Pull-Ups, P2 22 Merkins and then flapjack.

Indian Run to Lord Kensington w YHC at front directing traffic and then circling back for 6.  PAX to hold up at light at West End for 22 Mike Tysons.  All in, good, head across West End to LK.

Bottom of LK 22 Lt Dans

Top of LK 22 Burpees (all the way through, think the CFers call this a “Chipper” but can’t confirm)

All in at the top, YHC spoke of the importance of staying with your partner.  Also noted, 22 Veterans take their own lives everyday.  Not 100% confirmation but what if they had a partner watching their 6 in peacetime, would this still happen?  Hence, the Partnering up and the 22 count on most exercises.

Head back to the bottom for an IR competition.  YHC would set the pace and remain in front whilst PAX raced one another up to the front.  One PAX on right side of column and one on left side.  Since YHC was training eyes on the cars and the light breaking through there can be no objective confirmation of wins and losses.

Cross back over WE only to find out that Mike Tyson was looking for a rematch.  Again, we kicked his A$$.

YHC on Slowsey back to the StartEx only to mix in more lunges: Forward, to the Right, Reverse, to the Left…All in.

Mosey on North side of lawn up past the crazy statue of industrialism and circle up across Plaza for

MARY:

Plank

F Kix

Pistol LBCs

Hola Binary

5 Merkins OYO

Time

BH:

3rdF Opportunities Announced this AM for May and June…see PA and B At Law for deets.

Gear order is up until 24 May…Ranger Panties are back in stock no thanks to Hambone buying 12 pair.

Continue to lift up Spicoli, El Maestro, Olan Mills’ dad and all the others dealing with the pitfalls of living in a fallen world.

NMM:

Nice to finally meet Reveille albeit briefly.  Now I know where his name comes from rising at 0330 to do his AM routine and then meet us knuckleheads out in the Gloom.  Let’s think of ways to support him and get some AOs started up out East in Lebnun (colloquial spelling).

A pleasure and honor to lead.  Great to be back to my first weekday workout lo those many moons ago.  Seems like it was just yesterday that I staggered away from my first F3 workout at Stonewall and the subsequent follow up on that next Wednesday at Titan.  We have had many a PAX fall off since that pivotal day in Nov of 14, we have seen many come and go and we have seen many hunker down in this battle that is LIFE with brothers locked in arms.

So grateful to have met each and everyone of you and to call you all friends and some mentors and accountability partners.  This F3 is an amazing thing to help men come alive in their true leadership roles they were designed to fill.  It is no wonder that HIM(W) in the military miss the action and the men the most.  That said, let us not forget the 22 a day that take their own lives due to only God knows what.  What if we could be a resource to those men and women?  I don’t know what it looks like long term but I know Cadre Danny from GrowRuck 05 has some ideas so hit him up.  #22/Day

It is with a bittersweet knuckle bump that I handed over the F3 Shovel, er Baton to my brother Princess Aurora this am.  You know, I started out as Nantan way back when because when asked who is charge, Binary happened to blurt my name out to DREDD and OBT.  Man, is that the best brain fart I have ever been the recipient of…T Claps to Binary and his momentary lack of clarity during that email.  Truly excited to see what PA has in store for the PAX of Nashville and how he will incorporate that into the PAX in surrounding areas.  Honored to have led and to have been a part of such a great thing.

As a closing loop to my above comments on the # of AO options back in ’14 think about this:

3 Nov 14 (when I started) we had a Saturday and a Wednesday.  As of this typing we have spun out a whole new Region in Franklin.  We have helped launch Chattanooga and Memphis.  We have started Hendersonville (ahem Cashville…hold the line boys) and Murfreesboro and sent a Mustard Seed to NY in the form of Rooms to Go.  We have hosted GrowSchool with DREDD and OBT and led our own GrowSchool as well.  On Tuesday we will launch F3Nolensville which should be very fertile ground to reinvigorate male leadership in our communities through small, free, outdoor peer led workouts.  Our roster now includes over 400 PAX (some are more active than others) comprising 12 AOs (including two running and one Barbell/Weights) across the county.  We have helped (really only nudged and sat back to watch it Blow Up down that way) Franklin become their own growing and thriving AO…T Claps to Bartman, Big Bang, Blood Clot, Tortoise, Probe, Braddock and all the regulars down that way.

I would make one last request as Nantan, please find something bigger to F3 than the workouts which are great but it is only the Magnet, not the Glue of 2ndF and the dynamite of 3rdF.  Who will answer the call and ring the Bell to expand on the 2nd and 3rd F opportunities while PA focuses on building relationships and casting a vision for long term growth?

So it is with a little Pollen in my good eye that I bid you farewell as Nantan of F3Nashville and hello as ATQ (Emeritus) and now Director of Mumble Chatter (self named); I hope to see you at the many different AOs we have started and in the other regions and AOs we will start.

YHC,

Bagger Vance

 

Posted on

16 April 2018 MARSOC short card, et al

Temp: 34

Gloom Factor: High

PAX: FTTAL, Money Shot, Life Champ, Cowboy, Cathy, Funyuns, Venus, Preacher Man, Bagger Vance (QIC)

Disclaimer 0530

Quick Mosey east then back west in lot Side Shuffle R/L, Politician

WOR:  High Plank while YHC get his $#!+ together.

Cherry Pickers, Merkins, SSH, Chain Breakers, Squats, Mtn Climbers ALL X 10 IC

EVO I : Head over to the West Side of the School for 13 HSPUs OYO

EVO II : MARSOC Short Card w Mosey

  1. 30 Push-ups
  2. 30 Air squats
  3. 30 Crunches
  4. 10 Burpees
  5. 10 Windmills (Mosey)
  6. 30 Push-ups
  7. 30 Mountain climbers
  8. 30 Flutter kicks
  9. 10 Burpees
  10. 10 Cherry pickers (4-count) + (Mosey)
  11. 30 Push-ups
  12. 30 Star jumpers (or jumping jacks)
  13. 30 Back Extensions (“supermans”)
  14. 10 Burpees
  15. 10 Chain breakers (4-count) + (Mosey)
  16. 30 Push-ups
  17. 30 Lunges
  18. 30 Binary’s
  19. 10 Burpees
  20. 10 Putin Pounders (4-count) + (Mosey)
  21. Max sets P1 holds the “Up” position of the pull-up on the rails while P2 holds his feet Flap Jack and RnR x 3

EVO III

Wall Work

Wall Sits, Wall Sits w hip flexor stretch, Supermans, Wall Sits, Supermans w Peter Parker, Wall Sits w hip flexor stretch, Supermans w Mtn Climbers, Wall Sits w one leg on ground (switch), Supermans w one arm up, Wall Sits…

Mary:

Plank, Flutters, Plank, Burpees 1 min, Low Plank

TIME

Spotify Playlist (Les has Premium, apparently, I am not on her account thus we found out about all the Spring Cleaning BOGOS at Publix):

Crazy Train , Killing in the name , Run Like Hell, Spirit of the Radio, Harvester of Sorrows, Unthought Known, Kashmere, Knockin on heavens door GNR, NIGHT MOVES, Paranoid, American Girl, Cult of personality, The Call of Ktulu

NMM:

PAX instructed to Partner up for accountability and for someone to push them through the MARSOC portion of the Q.  Those 30 Merkins at the beginning of each rotation started to suck as we got on with it.

Not much MC during today’s event, seemed to be lots of MidWife noises though.

Great to have the Legend, Funyuns post with us up in this part of town.  He is the rare PAX like Big Bang that can successfully float from Nashville to The Shire to Franklin with open arms and a hearty welcome from all HIM.  If you haven’t posted to a different AO in a while, I would encourage you all to do so.

Thank yall for allowing me to lead and to hone my skills with yall.  Always a pleasure to see the HIM of F3Nashville get smoked with a smile and grimmace.

BH:

Continued prayers for Spicoli, El Maestro, Olan Mills.  Foggy Pirate is down in the back and looks like he will be out for 6-8 weeks on a rehab program.

Keep the EH alive…

YHC,

BV

Posted on

7s and 6s

PAX: Life Champ, Cowboy, Money Shot, Foggy Pirate, Bagger Vance

QIC: Bagger Vance

49 and humid for five Misfits this morning.

0529 30 disclaimer given…

0530 headlamp turned on and off we go.

Mosey around track and over to the top swing set for

WOR:

PAX squared off and commenced with

All IC x 13

Heavy breathing deep squats, Imperial Walker, hillbilly, OK mornings, Willie Mays Hayes with baby arm circle forward and reverse

PAX partnered up by YHC to perform what turned out to be the first fail of the morning… PAX instructed to do 42 pull-ups to start today

What YHC realized was twofold 1) PAX hands are about four sizes too small to grasp the makeshift pull up station and B) we need to get better at pull ups

After about 60 to 90 seconds of bodies flailing around and modifying pull-ups for Rows, YHC dropped the grenade on that portion of the morning and we went over to the hill on Belmont Park Terrace.

PAX instructed to stick together although some of the speedier ones left their brothers behind heading up the hill.

Evolution I

Simple seven Burpee‘s at the top six squats at the bottom flap jacking exercises each run up and down the hill… We cranked out five rounds of this before moving onto the next evolution.

Evolution II

Head over to Lipscomb for dirkins, thrusters, irkins, thrusters combo on the rail.  Reps of 7s &6s flap jacking the exercises and one RnR

To the wall for 42 Mike Tyson Merkins…21 performed and then wall sits followed by the remaining 21. It was at this point that Foggy P made some pretty racy comments about YHCs midwife noises and the volume during a certain private act btwn husband and wife.  It wasn’t until after all was said and done that all remaining PAX wondered why FP went there.  By the by, Life Champ gave a nod to Bigstick by taking a leak right out there in the middle of the way.

Evolution III

Cover and Move southbound on GW to corner of GW and Lone Oak. 42 ASTs and then head back to Caballo Blanco as a team for

Mary:

42” plank, F kix IC 42x, Supermans 42x sgl ct, Pistol LBCs 40x IC, SSH x 20 IC

TIME

NMM:  see above

BH:

  • Keep praying for recovery for Toga and his knee.
  • Spicoli will have his results in by this week.
  • Convergence happens this Friday to honor Spicoli at 0530 at the Battleground AO off McEwen. Please plan to make it, happy to get some clown cars loaded up and heading that way.

YHC,

Bagger Vance

 

Posted on

New Take on BLIMPS

PAX: FTTAL, Big Stick, Skidmark, Pop A Lock, Crawfish, Cathy, Just Cheese (FNG), Blue Mule, BV

QIC: Bagger Vance

47 and humid

0653

Lots of MC re temperature and clothing choices. Pop a Lock giving some lame ass excuses for not posting to Ruck. Skidmark broke out his finest cotton in an ode to CAPSLOCK.

0658

FTTAL rolls in attempting to injure as many Pax as possible with his red thing, er Red BMW station wagon

0659:30

#Disclaimer disclaimed

0700

Slaughter Starter/Welcome Party

10 Body Builders

10 Burpees

10 Merkins

RNR for the first 10′

Mosey over to the Warm O Rama lawn for:

SSH, IW, HB, SQUATS, GMA, Tips to Toes (V Ups), Supermans

All IC X 13

Mosey back to parking lot for YHC phone and speaker

Thang:

Evolution I:

Run Indian to Clayton and 12S

BLIMPS x 20

Burpees

Lt Dans

Imperial Walkers

Mtn Climbers

Plank Jax

Squats

Evolution II:

Run Indian to Kirkwood and 12S

BLIMPS X 20

Big Boi Sit Ups

(insert Big Stick to the PAX)

Lunges

Imp Walkers

Merkins

Peter Parkers

Squats

Evolution III:

Indian Run to Kirkwood and Lealand

BLIMPS X 20

Body Builders

Lunges

Iron Cross

Merkins

Plank 20″ hold

Squats

Evolution IV:

Indian Run to Clayton and Lealand

BLIMPS X 20

Burpess

Lt Dans

Iron Cross

Merkins

Peter Parker

Squats

Evolution V:

Indian Run to base of hill

Three Legged Coupon drag to flag pole and run back

P1 Drags the coupon up the hill while keeping one body part on coupon and other three on ground.

Other PAX perform the following

Plank progression

Merkins x 10

LBCs

Plank Progression

F kix

Ola Dolly

Pistol LBCs

Mosey back to lot

Mary Up:

Plank for last 30″

NMM:

Lots of fun this am men. Always enjoy leading at Stonewall. Admittedly, YHC was a bit salty after the Solo Ruck and started w a bit of a Woggler out the gates.

Love BLIMPS, always challenging to come up with alternatives to the original letters.

Cathy was so scared we would come up with a cheezy name for his FNG that he didn’t even stick around for the process and thus Just Cheese is our newest PAX. Insert Walter Sobchack with the “Do you see what happens Larry, do see what happens when you …” Also, Cathy is looking for someone to massage his hernia, he’s kind of a big deal so it’s probably worth your while.

Someone got YHC very confused on the proper way to tie shoes, I haven’t been able to tie my shoes since.

Nice to have Big Stick show up post run. I think FTTAL was starting to get a little teary eyed, kept looking longingly over his shoulder.

Another first, Blue Mule had on a long sleeve shirt. I Team is looking into the possibility that he has some sort of enormous back tattoo of the Scales of Justice. Stay tuned.

BH:

Kettlebell/Barbell AO Qd by Grisham at Granbery Elementary on Fridays at 0530. Bring yer bells.

I am trying to gauge interest in a Ruck only AO. Mostly Rucking with some of the Goruck Wednesday Workout mixed in.  If you’re interested, hit me up

YHC,

BV

Posted on

12 February 2018 5 7 19 21

32 ish degrees as the 5 RedPillers anxiously awaited the arrival of YHC.  Disclaimer given at 0530 and off we went down Bowling Ave up to the Bowling Ave. entrance of WEMS.

WOR:
SSH x 21, Imperial Walkers x 5 Squats x 7, GMA x 7

Thang:

The numbers 5, 7, 19 and 21 would be integral to today’s workout as we made our way down Bowling to Woodmont to Sharondale to Elmington and back to StartEx.

Head down Bowling to Whitworth Entrance for

5 Burpee’s, 7 merkins, 19 plank jacks, 21 mountain climbers

To Richland Place (?)

5 Burpees,  7 reverse Burpee’s, 19 lunges, 21 jump squats

To Woodmont and Bowling

5 Burpee’s, 7 downhill burpees, 19 donkey kicks, 21 lunges

Guardrail on Sharondale

5 Burpee’s, 7 reverse Burpee’s, 19 Irkins, 21 Dirkins

To Sharondale and Elmington

5 Man makers, 7 merkins, 19 lunges, 21 jump squats

To Whitworth entrance on Elmington

5 Curb thrusters, 7 curb dips, 19 curb thrusters, 21 Dirkins

To Whitworth Racket Club (where YHC plans on making a sales call later today)

5 Bear crawl merkins, 7 merkins, 19 squats, 21 walking lunges (starting to feel unwelcome)

Back to StartEx for Endex

Mary:

Plank, Beast R/L, Flutter kix, Mariah Carey R/L

Time

PAX: Bicentennial Man, Bad Boy, T Cell, Third Person, Hi Viz, Bagger Vance (QIC)

NMM:

Always good to explore the space and see some PAX that don’t make it out to The Shire much.

The importance of 5 7 19 21 is that on May 7, 1921 the site we ran around was Chartered as the original location of Richland Country Club which was formerly Nashville Country Club.  Fun facts can be found at https://richlandcm.wordpress.com/club-history/

A point was made to re EH PAX that had been out a while, Megatron, Right Said, Butch Please, etc.

BH:

F3 Nashville Serves Qd  by Dupree has lots of neat things coming up, please reach out to me or him directly for more info.

YHC,

BV

Posted on

Flood WOD 10 February 2018

PAX: Cowboy, Pop A Lock, Edible Arrangements, Crawfish, Hambone, Bagger Vance

QIC: BV

5  HIM canoed over to Stonewall this am for what would be the mostest moistest Q we’ve had in some time.  YHC had a change of garments for post Pre but really, what’s the point, right?

Disclaimer laid out and we headed over to Picnic Area 1 to drop off our tunes and turned northeast to head to the Brickpile.  Each PAX instructed to grab two turn of the last century, probably important and valuable bricks and head back to PA1.  Hey, there’s Cowboy, someone grab him two also. Make that 6 HIM that canoed over to Stonewall.

Carefully place bricks in PA1 and head over to the least soggy area we could find for

WOR:

SSH, HB, IW, Squats, GMA x 10 IC

Thang:

Very simple upper, lower and gut exercises.  Not so complicated but will prove to be very effective.  Three Evolutions lasting 15 minutes with work performed EMOM.

Evo I –

10 Merkins, 10 Reverse Thrusters on 6, 10 Thrusters (all w Bricks)

1 min break

Evo II –

10 Merkins, 10 Flutter Kix (ea leg 20 total), Bulgarian Split Squat w Bench squat mixed in from min 5-15

Evo III –

10 Merkins, 10 Lunges, 10 LBCs

All in, return bricks to pile and head back to PA1.

Plank for 6

Time

NMM:

Very simple, very effective routine.  Remember, it doesn’t have to be overly complicated and bizarre to kick ass.  I am not a great Math guy but that adds up to about 450 Merkins…should feel it in the AM.

Pop and Hambone were heading to PWP for a Nashville Ruckstars post for 6M.  Trails should be good for that.

We partnered up to hold each other accountable and to push through.  It always helps to have a standard and accountability.

T Claps to the 6 who ignored the Sky Qs shower and got out anyway.

BH:

F3 Serve for Feb is being Qd by Dupree and Prevac…I think, reach out to Dupree for Details.

Keep Family Jewels in your prayers,  I am happy to share more in person if you would like.

I picked up a grey Nike vest at The Hill if anyone is missing one.

Need someone to step up and Q next Saturday at Stonewall…who will it be…

SYITG.

YHC,

BV

Posted on

08 February Hill-evens

PAX: Angies List Killer, Billboard, Red Bag, Life Champ, Umbrella, PreVac, Vegemite, Skid Mark, Too Tall, Venus, FTTAL, Big Bang, Funyuns, Pop a Lock, Frugal McDugal, Tampa Libra, Dr. Smartt, CAPSLOCK, BV

QIC: Bagger Vance

23 met the HIM of F3 Nashville this am. 0529:30 call was given to get thyself ready to roll. 0530 Disclaimer dispensed. Head out as some stragglers were streaming in. Quick mosey through the courtyard into the Amphitheater up the steps to the weight room. Each PAX grab a Med Ball, plank and wait in Amphitheater. All in, head out the other side and up to the Ticket booth dropping med balls in upper lot for

WOR:

SSH X 13 IC, GMA X 10 IC, IW X 10 IC, SQUATS X 10 IC, HB X 10 IC

Thang:

Simple 11s w 2X Speed Bumps

Squats at lower lot

Lunges behind concession stand at football field

Speed Bump 1 on way up 3 Med Ball or Sand Bag Burpees

Speed Bump 2 on way down 3 Med Ball or SNd Bag reverse Burpees

PAX instructed not to skip steps on way up and down … Penalty of 1 Burpee per skipped step. Apparently when YHC tripped that counted as a skipped step but everyone else hit every step ?

0608 PAX instructed to drop the running and finish reps in upper lot

0610 quick mosey back through FRA to return Med Balls

MARY

Plank for 90″

TIME

NMM:

Fantastic to have Red Bag back out with us this am. Kotters to Too Tall as well for being back. Yall be sure to Re-EH a brother you haven’t seem in a while. He will appreciate it and we will all be better for it.

A little MC from YHC during Mary RE: Standards and Accountability. It’s a dichotomy of sorts when you try to enforce Standards after you’ve told PAX to MAN (modify as necessary). Maybe that’s just a personal dilemma.  Anyhoo, great to be able to lead.

As you may expect PreVac was at the front of the lead lap along w Red Bag. May be time for a piss test for those dudes.

BH:
Devo for 5-10 Minutes post The Hill next week will be led by Frugal, YHC will take week II, need takers for the next couple weeks.

Get your Full EH on, the days are getting longer and warmer, now is the time to get some Sad Clowns out in the Gloom with us.

Look for launch info for Nolensville…@unt Bea, Numbtucks and Tebow will be the Redwoods down there.

Service Project for Feb reach out to Dupree

F3 Dads camp is shaping up nicely.  Look for more details coming soon.

YHC,

BV

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