Author: baggervance

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26 Jan 2018 Hansen RedFriday

34 and perfect for the 21 RedPillers in the Gloom this am.  Mosey start down Hogan, right on Trousdale and up the bus loop to upper parking lot. Hey, @unt Bea, welcome to the PAX. Keep this route in mind as we will be cruising it again this am. Circle up for WOR and Diaclaimer, Hey Frogger, welcome, guessing traffic was intense.
WOR-
SSH x 13
Squats x 13
GMA x 13
Can Openers Rt x 10
Can Openers Lt x 10
Sgl leg swings Rt x 10
Sgl leg swings Lt x 10
Alabama Prom Dates x 10 IC
THANG:
Quick reading of the obit of SSG Daniel Hansen while holding forward leaning rest.
Quick rundown on today’s HERO WOD HANSEN
5 Rounds for Time
30 KB swings
30 Burpees
30 BBSU
Modifications:
Partner up for accountability
Burpees split btwn PAX but coupon must be part of the burpee movement
BBSU w coupon
Run loop between rounds
2 MOM:
Reading from Heb 12 on discipline
Time
NMM:
Always good to have a partner. In the reading of Hansen’s obit it was cool to see that Daniel’s twin brother Matthew joined the Marines with him. How great is it to have a brother in arms, even better to have a Band of Brothers. Being the odd man out this am it was much more difficult to get through the discipline of the Hansen WOD. While we aren’t literally laying our lives down for our brothers, we are out early every morning to be there for them. Thank ya’ll for continuing to show up and help me get better.
Bullhorn:
Service opportunities coming up, check in w me, CCR Floppy or Dupree.
F3 Dads camp late summer, more details to follow.
YHC,
BV
PAX:
Yard Sale, Calf Killer, Due Process, Swamp Fox, CAPSLOCK, Brown Nose, Umbrella, @unt Bea, CCR, Floppy Disk, D’Mish O Nuts, Braveheart, Venus, Frogger, Dine N Dash, 3rd Degree, PSL, Vegemite, Offshore, Accounts Receivable, skid Mark, Lewd Wig, Bagger Vance
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0451 Fill In BOMBS and Short Card 2.0

PAX:

Floppy Disk, Big Stick, Funyuns, Donuts, @unt Bea, Vegemite, PreVac, Big Bang, Willy Loman (?), Bagger Vance (ATQ)

At some point yesterday YHC and CAPSLOCK were corresponding about some high level cases going on in Music City at which point the deal was struck to CoQ CAPSLOCK’S triumphant return.  This am at 0451 the text came in that CAPSLOCK was unable to go due to ongoing 2.0 feeding/sleeping issues.  YHC gladly grabbed the baton, as you all know ATQ is always looking for the spotlight.

5 ish degrees met the 9 RedPillers of the day.  We had a Willy Loman in from the Carolinas and sad to say he didn’t make it all the way through…more to come.  We took off heading out towards the back part of the lot in a Politician style mosey which led into some side shuffles and out of the corner of YHC’s floating/wandering eye another PAX was spotted.  Our wildest dreams came true as we turned north on Marchant to see the Silver Stallion that belonged to none other that the elusive, infamous and otherwise absent @unt bea.

Circle Up for

WOR: SSH x 13 IC, Squats x 10 IC, Imperial Walkers and Hillbillies x 10 IC, Merkins x 10 IC, Mtn Climbers x 10 IC…BOMBS inserted as a nod to CAPSLOCK as he mentioned that being on his radar…5 Burpees, 5 Overhead Squats, 5 Merkins, 5 Burpees, 5 Squats OYO…enough time to REMIX Stonewall’s MARSOC short card, Cobains Vegemite!

Quick lap around CHUM

All PAX partnered up for accountability purposes for today’s festivities.  This would come back to haunt YHC as his #Pardsy got a bit light headed halfway through the Card, took a knee and ultimately bailed on us.  Well, so much for my ability to help PAX push through…a great and timely blow to YHCs inflated ego!  So, we partner up for the following

MARSOC Short Card

30X Merkins (OYO), Squats (OYO), LBCs (IC)

10X Burpees, Windmills (OYO)

quick mosey 1/2 down lot and back

30 Merkins (OYO), 30 Flutter Kix (IC), 30 Mtn Climbers (OYO sgl ct…these proved to stump YHC as we normally do these IC but hey, it was 5* out)

10X Burpees (YHC Count), 10X Cherry Pickers (OYO)

quick mosey 1/2 down lot and back

30 Merkins (OYO), 30 SSH (IC), 30 Supermans (YHC Count)

10 Burpees (OYO), 10 Chain Breakers (IC)

quick mosey 1/2 down lot and back

30 Merkins (OYO), 30 Sgl Leg Lunges (OYO), 30 Ola Binary’s (IC)

10 Burpees (YHC Count), 10 Am Hammers

Mosey

5 Dead Hang Pull Ups, focusing on the negative on way down

Rinse N Repeat

No Mosey in between sets, Time called right before Am Hams

NM: a little cold and frost and the PAX dwindle down significantly.   Floppy was on bean patrol this am and you know he brought some seriously bad coffee when he bolts out and has Donuts bring the carafe back.  So great to have @unt Bea back in the Gloom, he picked up right where he left off busting everyone’s balls and rolling in 2 minutes late!  Now all we need to do is get Juan back out and we can resume our Mission from God.  Cobains to Willy Loman on many counts 1) not getting his F3 name when he was my Pardsy 2) not realizing he was fading during the Short Car 3) not getting his info to follow up with him post workout.  If you are reading this, please accept my apology and know that the rest of F3Nashville/F3Franklin is much more empathetic and caring than YHC.

I saw a twitter post from a PAX in a different region who had performed a rogue test.  He dropped out of his normal running and boot camp AOs for 2.5 months to see if anyone would notice.  While I think this is a bit, “hey look at me”, he brought up a telling point that only 1 PAX reached out to him and only one other did he bump into at Church.  I share this to say, yall think about the PAX you were sweating next to a few months ago that have been absent, reach out to them and let them know you care and want them back in the Gloom with the rest of us Disrupters.

Bullhorn:

Warpath 6.5 this weekend in Franklin.  Starts and ends at Armada, it’s gonna be cold and it’s gonna suck.  There will likely be many variations of burpees and there will undoubtedly be a crap ton of running, should be just what you need to get the NewTear started.

5K4MLK supporting Barefoot Republic on 15 January starting at East Community Center, check this out for more info: www.5K4MLK.com

Keep Leveraging yourself to Serve others and help them accomplish what is important to them.   Keep Lowering yourself to Lift others.  Keep Headlocking to eradicate SadClownism in your community!

YHC,

Bagger Vance

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30 December 2017 MARSOC Short Card

PAX: Deep Dish, Cowboy, Vegemite, The Jeweler, T Cell, Bagger Vance

QIC: Bagger Vance

At 0610, 34* felt down right balmy as YHC, Deep Dish and Cowboy headed out for Pre.  Pretty uneventful run, save nearly getting run over on Caldwell and DD having the slowest fall ever recorded by a 40 something year old.

The rest of the PAX slowly trickled in around 0657 as the 3 Pre were shaking off the run.  Oddly enough, T Cell repeated almost verbatim the conversations DD, Cowboy and YHC had 40 minutes earlier…Temp, Christmas tree dump, etc.

Ok, here we go, short mosey coupled w Side Shuffles and Politicians to the Parade ground for

WOR (weak attempt from YHC to replicate the day’s Q)

SSH x 13 IC

Squats x 10 IC

Merkins x 10 IC

Cherry Pickers x 10 IC

Mtn Climbers x 10 IC

Flutter Kicks x 10 IC

Boredom set in and we started the Thang:

Run up to Sunnyside Mansion

Quick bad run down on the days Evolutions, turn on the speaker and start jamming out to Punk Radio on Pandora with commercials, bc who doesn’t want to save money on car insurance?!

Today’s Beatdown brought to you by the Leathernecks of the USMC and the MARSOC short card:

Perform 30X exercises then 10 X exercises, technically no running and performed back to back with no rest…that makes it just a bit more difficult!

Evolution I

30X Merkins       10X Burpees                      30X Merkins                       10X Burpees

30X Squats          10X Windmills(IC)            30X Flutter Kix (IC)           10X Cherry                                                                                                                                                 Pickers (IC)

30X LBCs              Down hill and back          30X Mtn Climbers (IC)    Mosey

Evolution II

30X Merins         10X Burpees                      30X Merkins          10X Burpees

30X SSH (IC)       10X Chain Breakers (IC) 30X Lunges        10X AmHammers (IC)

30X Supermans Down Hill & Back       30X Ola Binarys (IC)    Mosey

Rinse & Repeato (crowd pleaser)

To the Playground for 2 Rounds Max Dead Hang Pull-Ups with Mary thrown in

MARY:

Alabama Prom Dates

Plank

Mariah Carys

LBC Pistols

Plank

Mosey back to Lot

Time.

NM – while we modified some of the MARSOC short card by adding SSH instead of Star Jumps, flipping the F Kix and Mtn Climbers and adding in the running it was still a pretty nasty beatdown.  I woggled snot for sure, can’t speak for the rest of the PAX.  Awesome to have Jeweler back in the mix, Kotters.  By the by, may want to get a new alarm clock as we still start at 0700!  Fun workout in a box as Hambone would call it, perhaps in 2018 we can implement the Long Card…we shall see.

Thank you all for being a part of F3 this year; it has been really neat to see this thing grow.  As you wind down ’17 and reach for ’18 please think of that guy that could benefit from shared suffering, not being left behind and having a Fellowship that seeks to protect him.  I am ever grateful for 5 Star’s introduction of F3 to me in the fall of ’14, it goes without saying that life would look a lot different without you HIM around.  Again, I would encourage you to reflect upon the HIM that you have come to know for the first time or have gotten closer to through F3 and urge you to focus on just one EH a quarter that you can share this IMPACT with.

So, in closing, I want to thank yall for pushing me, allowing me to push you and for being a part of something that is bigger than us all.

 

Bullhorn –

NYD workout led by Princess Aurora at The Hill at 0700 on 1/1/18…it will be a doozy, I’m sure but worth every minute of it!  I don’t know what this year’s theme will be but I can almost guarantee you a well schemed theme.

Keep our brothers in your prayers that have lost loved ones over this last year on the front of your prayer/thought list.  This is a tough time for them and we should be lifting them up as much as possible.

Warpath version 93 coming up on 6 January, should be about ½ Marathon distance wise with about 4 AOs sprinkled in for good measure.  Startex is Armada at 0500, endex should come 3-3.5 hours later, guessing back at Armada. Please reach out to Big Bang for routing and details.

5K4MLK coming up on 15 January, see www.5k4MLK.com for more details and information.

YHC,

Bagger Vance

Posted on

28 December 2017 APFT

When: 28 December 2017

PAX: Tampa Libra, Princess Aurora, Dr. Smartt, Blue Mule, Vegemite, Deck the Hollis, Yard Sale, PreVac, Dupree, Bagger Vance

QIC: Bagger Vance

 

Whoah, 13* was a bold kick in the retreated crotch this am.  10 PAX made the right choice and took the RedPill this am to be there for their brothers.  YHC was a bit nervous at 05:25:30 when it was an empty lot but thankfully, the cavalry finally arrived.  Some quick paperwork at 05:28 and mosey over to pick up Veg and Dr. Smartt.

 

Mosey down to soccer field and track where the day’s Evolutions would take place.  Take a lap around the track with some side shuffles, butt kickers and high knees.  Circle up at mid-field.

Disclaimer

WOR:

SSH x 20 IC, Lunge Progression Right Leg x 5 IC in all directions, Lunge Progression Left Leg x 5 IC in all directions, Deep Squats x 10 IC, GMA x 10 IC, WMH x 10 IC, LBAC F/R x 10 IC, Michael Phelps x 10 IC, Air Presses x 10 IC, Mariah Carey R x 10 IC, Mariah Carey L x 10 IC, Supermans x 10 IC, SSH x 10 IC

Thang:

APFT consisting of 2 mins max Merkins, 2 mins max Big Boy Sit Ups, 2 mile run.

After Merkins and BBSU, we did some more calisthenics and movements so no one pulled anything.

As we got back to the start line YHC realized timing had hit the fan so we would do 6 laps instead of 8 and multiply out those times for the 2 mile score.

Time.

NM: it is days like today that make us better, not necessarily physically but mentally.  Glad that today wasn’t going to be a solo Q ala Bad Boy several weeks back.  Part of the beauty of F3 is posting for that other HIM…such a different world view than most employ.  With the cold weather, YHC wanted to make sure we got plenty of loosening and warming up in, hopefully as the year progresses and weather turns we won’t be rushed and will be able to do more after the APFT.  Blue Mule and I came to the conclusion that having a heavier partner or at least one that is pretty close in weight is helpful when anchoring on the BBSU.

BH: continue to lift up those brothers who are going through this season having recently lost loved ones.  Also, think about someone you haven’t seen in a while and reach out to him, CCR and I amongst others, have all the PAX contact info if you need help.

Upcoming Events –

1/1/18 – Annual NYD Convergence come one come all even if you still smell like 2017!  Launch at 0700 from The Hill Princess Aurora on Q

1/6/18 – 57th Running of Warpath in Franklin.  Launch at 0500 from Armada, will be 13.2M run with multiple AOs and multiple Qs…Truly something to check off your list and it is an all paces run as No Man Left Behind in full effect.

1/15/18 – 4th Annual 5K4MLK sponsored by Barefoot Republic, great cause and pretty easy course.  Cost goes to $30 on 1/1/18, details here www.5k4mlk.com

Look for more 2nd and 3rd F Opportunities in the weeks to come as well as launch in Tullahoma and Nolensville Q1 of 2018.

YHC,

Bagger Vance

Posted on

Twenty Seventeen

PAX:
Edible Arrangements
Due Process
Cinderella
Deck the Hollis
Venus
FTTAL
Big Stick
Floppy Disk
CCR
BIG BANG
Blood Clot
Cowboy
CAPSLOCK
Lewd Wig
D’Mish O Nuts
Pre Vac
Blue Mule
PSL
Funyuns
Off Shore
Skid Mark
Black Lung
Yard Sale
Life Saver
Wojo
Quickie Lube (FNG)
Oliver Clothesoff (FNG)
Too Tall
BV (QIC)
Slow capri lap up to Manley down Marchant and circle up in lower lot of CHUM
DISCLAIMER
SSH x 20 IC
SQUATS x 17 IC
IW x 20 IC
HB x 17 IC
PARTNER UP
Thang:
Mosey to Upper lot
20 Merkins
17 Lunges
Mosey to Handicap parking spots
20 Merkins
17 Squats
Mosey to Lower lot
20 Negative Merkins
17 Squats
Plank and Wait
Side shuffle up Marchant to upper lot
Crabwalk 20 yards
Walkcrab 17 yards (ok who knows if it was 17 yards or 20 for that matter but I’ve got a theme going here)
20 negative Merkins
17 Squats
Head down to playground
P1 Hold Chest to bar 20 ct
P2 17 Squats
Flap Jack
RnR but switch to Jump Squats
Wheel barrow up hill
20 merkins
17 Squats
Empty wheel barrow down hill
Flap Jack
Firemans Carry P1 up steps
Flap Jack
20 ct chest to bar hold
17 air presses
Flap Jack
RnR but switch to Thrusters
20 Derkins on fence
17 Squats
Head back up to Caballo Blanco Plank for 6
P1 in Hcap spot P2 opposite spot 1 Merkins in place bear crawl to center 1 Merkin crawl bear back until P1 and P2 get to 20 merkins
P1s Indian Run up Manley
P2s Indian Run down Marchant
When the two meet 10 Burpees
Finish IR
P1 in Hcap spot
P2 opposite
Duck walk
Walk Duck
Squats x 17
MARY
FKIX X 20 IC
Supermans x 17 IC
Ola Binary x 20 IC
Dive Bombers x 17 IC
Squats x 10 IC
TIME
NM:
Great work today HIM! Awesome to have one of the OGs and a Franklin regular Blood Clot with us, he was even early!
Due Process making a triumphant Return to the GLOOM and a fine showing indeed. KOTTERS
I enjoy the Partner aspect for a couple reasons, one: accountability on reps and form two: lots of good convos happen btwn the two PAX during the Mosey and the Suck.
Two Willy Loman back at it again today, thank yall for posting with us and seeing multiple AOs and Qs. Tell dem boys back in Mecca that we are on point here in Music City!
Good to spend time w FNGs Oliver Clothesoff and Quickie Lube. Couple of notes in them, Oliver posted even though his EHs didn’t show. QL posted thanks to D’Mish O Nuts which isn’t all to surprising but did damn near the entire workout as prescribed with a prosthesis…HIM! Don’t tell me you can’t push through something when you see a fellow PAX like QL doing it!
New Lexicon: God Name … total Q fail when asking a simple Question
It’s been a real honor and blessing to see how our group has grown this year and how lives have been IMPACTed and how IRON has been sharpened! Yall are an inspiration to me and to others. Whenever you think “it’s too cold” “it’s been too long since I’ve posted” “I’m tired” “I smell like last night” don’t forget about the other HIM saying the same thing but CHOOSING the REDPILL because he doesn’t want to let YOU down!
As we near the end of ’17 please think about what F3 has meant to you. Is it just a workout or is there something more to it to you? We hope that the workout is beneficial but more importantly that you are becoming a better leader in your own AO, that you have come alongside someone to SHARPEN them and that whatever your FAITH walk entails it has been strengthened.
BullHorn:
Prayers up for the Kemp Family, Humphreys Family and Verner Family
Bartman’s elbow surgery
Grease Trap’s back
YHC,
Bagger Vance
Posted on

Tour De 12 9 Dec 2017 Version

PAX:
ABC, Red Baron (FNG), Black Lung, Spider Bite (FNG), Cowboy, Hambone, Foxtrot, Deep Dish, Edible Arrangement, Mickey Mouse, BV (QIC)
25 Degrees met the RedPillers at Stonewall.  3 Posted early for some Good Livin’ and the light pole challenge.  Enough with the over achievers, we started out with 8 and we also started out with 10 Burpee’s on your own
SSH, GMA, Imperial walkers, squats, hillbillies X 13 IC
Insert Mickey Mouse somewhere in the GMA/IW sequence
Thang
Tour De 12
Start out with the mosey towards the parade field and then to politician back to regular mosey up to White’s Mercantile. 10 regular Merkins and right leg Merkins 10 left leg Merkins all in? Good let’s mosey…
12 S. yoga for a downward dog and some other yoga form and BEAST >>> 10 dive bomber push-ups… It was at this point that one of our FNG’s corrected us on our form… More to come later.  It was also at this point that Foxtrot began to yell at some Yoggers, turned out to be Black Lung with another FNG in tow.  Looks like D’Mish O Nuts has another suitor for his name.
Up to Midtown 12 S. for some Preacher squats
Over to flipside for some high plank flipped into table top progression
5 correct dive bombers OYO tks to FNG
Over to Dolly Parton’s for some hello dollies IN cadence X 13 hands out, X 13 hands under head.
Double Indian run up to Bate then turn around come back down 12 S. Impromptu bear crawl somewhere along the way then circled up at southside tabernacle Baptist. Hi plank and Quick breakdown on accountability: being held accountable and holding someone else accountable. It was also at this point that YHC invented a new word that Foxtrot is still trying to trackdown Ms. Webster and figure out what it means.  Turns out that you simply abdicate, you can’t be abdicatorial…ok, enough already.
Head over to ice cream shop rear parking for some Dips OYO on parking lot 10x ea leg. Noise Discipline in effect
Back to 12S and partner up for wheel barrows from light pole to light pole then flap jack
12S Tap Room
ASTs x 12 IC
Mariah Careys x 6 ea side IC
ASTs x 12 IC
EMBERS
Ski Jumps x 12 IC
Slaloms X 12 IC (total Q fail here)
At the Funeral Home
Mike Tysons x 12 IC
Halcyon Bike Shop
Chucks/Freddie Mercuries x 20 IC
Mosey back to stonewall, up to the flag pole, raccoon crawl on back wall of swingsets over to the jungle gym for
DIMES
Partner up again
10 pull ups and 10 merkins
P1 pull ups P2 merkins
Flap Jack down to 6
For 5-1, stay partnered up but complete last rounds as fast as possible
MARY:
LBCs x 20 IC
Pistol LBCs x 10 IC ea side
High plank
Low plank
J Los x 12 IC
Makhtar N Dye x 12 IC
Supermans x 12 IC
Two minutes of Turk”ish” get ups
Time
NM:
Took a page out of the T Cell playbook and felt like a Tour De 12 was in order. Awesome to see Black Lung show up late w an FNG – Spider Bite. Sufficient MC from ABC out of F3ATL who also brought an FNG along – Red Baron.
BH:
Check slack for the Christmas service project w NumbTucks on Q.
YHC,
Bagger Vance
Posted on

GrowSchool 2.0

0600 Time to Go…Couple of Stragglers coming in on Two Wheels
Mosey to Soccer field w side shuffle L/R, Politician, High Knees and Butt Kickers
WOR (Princess Aurora)
All IC
SSH X 20
SQUATS X 20
MERKINS X 15
LBAC F X 15
OHAC X 15
SEAL CLAPS X 15
THRUSTERS X 15
LBAC R X 15
THANG PART I – Ode to OBT (BV)
The Dirty McDuece
Count off 1s and 2s to partner up
Round I
Merkins, Squats, Ola Dollies x 12 IC
Run 400M
Round II
Atomic Merkins, Lunges, LBCs x 12 IC
Run 400M
Round III
CDD, Jump Squats (OYO), Reverse Crunches x 12 IC
Run 400M
Round IV
Burpees (OYO), Jump Lunges, Flutter Kix x 12 IC
Run 400M
THANG PART II Ode to DREDD (T Cell)
High Plank on Hill for some of the Genesis of F3 Nation.
Looooong Aunt Bea like wandering mosey around the football field, softball field past the playground through the woods, slalom through the red tips.
Plank Progression in parking lot. More on F3Nashville’s beginnings.
Cross country over to JOHS baseball field back up to rear parking lot. Plank progression on Leadership, Fartsacking and the like.
6 MOM (CCR)
Why do they call it Mary, CCR? From the famous car ride scene in Something About Mary…look it up.
High plank, low plank, flutters x30 IC, American Hammers x20 IC, Mariah’s x13 IC, j-los x13 IC, 10 burpees oyo
TIME
NMM:
Goal today was to replicate the Qs of OBT & DREDD of GrowSchools and GrowRucks of the past. Must say, think we nailed it! Great work by Qs to explain what we do, why we do it and how we do it. Nice work by the PAX in chiming in w the MC and hard work. Probably the most Forward Leaning Rest/Listening Position/High Plank on record.
Proud to be a part of this great group of men. Thank yall for your hard work and dedication to the reinvigoration of male leadership in our communities.
If anyone knows of some small men that may need this, please a little EH on em.
Bullhorn:
Lots of great stuff going on right now…many opportunities to serve. Please reach out to me if you feel led to serve in any of the roles we mentioned this am or in any other way we would love to help.
I will get all of the GrowSchool info in one document and see about getting it on the interwebs.
YHC,
Bagger Vance
PAX:
Bicentennial Man, Brother @ Law, Right Said, PA, CCR, Floppy Disk, FTTAL, TOGA, T Cell, Traffic Jam, HiViz, Bad Boy, Pappa Lock, Frugal McDugal, Life Champ, Dupree, Numbtucks, Nimbus 2K (FNG), Black Lung, Hambone, Crawfish, PreVac, Lewd Wig, Foggy Pirate, Chum, Vegemite, Big Stick, Deep Dish, Cowboy, BV
Posted on

Black Friday on #REDFRIDAY

Today marked the 3rd Annual Black Friday Convergence held at our newest and seemingly most popular AO The Hill.  Sub freezing temps didn’t stop 24 RedPillers that included a Willie Loman from the land of Q-Tips and 2.5 FNGs.

WOR (BV): Mosey to stairs and hit the deck for some bear crawl butt sniffers up the steps over to the Concession stand for 5 HSPU, mosey down the hill to the soccer field sidewalk…Side Shuffle R, L, Politician, Mosey, High Skips…Circle up at 50 yard line…

Disclaimer

All IC, All 13X

SSH, Imperial Walkers, Deep Squats, Ok Mornings, WMH

Thang:

Evolution I (Floppy Disk)

Count off and partner up.  Head West EZ and perform the following total reps as a team:

100 X Burpees, 100 X Butterfly Sit Ups, 200 X Gorilla Humpers.  P1 runs to East EZ and back while P2 performs exercise.  Flap Jack until finished…

Evolution II (Big Bang)

Line up in West EZ, brief history of Black Friday.  Bear Crawl to East EZ.  First to arrive finds the pack of Goo…this would come in handy lately.  Perform 100 X OYO Merkins.  Flutter Kix for the 6 on the 5 yard line.

Books A Million found the Goo and BB asked him over, under or the same.  Under was called and everyone under his age of 42 performed 20 burpees, those over his age 20 LBCs.

Crawl Bear Back to the West EZ and perform 50 Diamond merkins.

Evolution III (Frugal McDugal)

Head off to the weight room and grab some gear for the evil that FM had in mind.  Break up into groups of six…G1 Dumbbells, G2 Kettle bells, G3 Bar bells, G4 Hold the Doors.

G4 Amphitheater Jumps

G3 BB curls

G2 KB swings (USSR or USA…your choice)

G1 Farmer Carries around the quad (also acted as timer for G2,3,4)

All PAX Rotate through Evolution…Return Gear to Weight Room

MARY (CCR)

50 F Kix IC

TIME

Name o Rama

BOM

NM:

Great turnout for our 3rd Black Friday offering.  Pretty sure that Big Bang, Blue Mule and I have been in attendance for all three but really who besides me is counting?

Always a good time when you have multiple Qs that step up and lead.  Not that much crossover on exercises either.  Fun group of HIMs out today.

BullHorn:

Rumor on the street is Co-VQ happening at The Skunk on Monday from Razor er Venus and Cathy.  Yall post and support them!

Grow School 2.0 happening on 2 December at The Hill 0600-0700 Q with Grow School i.e. the Genesis of F3, what does the 2nd and 3rd F mean and how do we give this thing away…

Keep an eye on the Twitter and Slack for Frugal McDugal’s crazy ideas for The Hill and what The Winter Hillympics entails.

PAX: Numbtucks, Venus, Grease Trap, Tampa Libra, Mr. Clean (Willie Loman), WTF (formerly ATF), Missionary Physician (FNG), Chanel #4 (FNG), Big Bang, CCR, Floppy Disk, Frugal McDugal, Funyuns, Cowboy, Books A Million, Yard Sale, Savannah, Swamp Fox, Foggy Pirate, Right Said, Blue Mule, Edible Arrangements, BV

 

Posted on

11s

65 and steamy, YHC was on two wheels coming into the lot at Westeros and hit the ground running like Forrest Gump.

Fast mosey down past the port-a-jon up to the school to pick up Willie Loman AKA Foxtrot from Cape Fear and back up to the top of the lot on West End.

Quick Disclaimer for Slaughter Starter

11 Burpees per Minute for 11 Minutes to the stylistic tunes of Punk Rock on Pandora…it’s not commercial free because we all need to know what time the Steve Harvey show comes on the WB!

Finish that up with Max Burps in the 11th Minute (Crowd Pleaser)

Mosey down to the Gaming field for

WOR:

SSH x 11 IC

Mariah Rt x 11 IC

Bridge Hold x 11 IC

Mariah Lt x 11 IC

Superman x 11 IC

Scorpion x 11 IC

Hillbillies er Imperial Walkers x 11 IC

Hillbillies x 11 IC

Main Thang:

11s w Merkins and Jump Squats

Get up the Hill w the Reverse Mosey aka Politician and get back down the hill with Bear Crawl…this is the ode to the Upside Down

As time was getting short, PAX instructed to finish #9 and #10 merkins and #2 and #1 squat jumps consecutively.

Back to the top of the hill for Minor Thang:

Stationary 11s

Reverse Burpees and Reverse Crunches

Time.

NM: Fantastic work this am paying homage to 11 from Stranger Things.  Nice to pick up Foxtrot from Cape Fear.  He got the Uber or Air BnB as T Cell calls it from the Lowes.

Nice to finally post w my buddy Megatron.  Keep up that shoulder PT brother!

Had a fairly good representation of the GR05 Pax in the crowd.  Tried to incorporate some team work at the end to help get all PAX pushed through MT 11s.

Bullhorn:

Keeping Foxtrot’s 2.0 in our TAP as she is entering week 4 at Quantico.  Thank you for sharing with us.

Keeping the T Cell’s in our TAP as #2 is on the way, stubborn little sucker was supposed to show up on Sat and is still warm and cozy.  Please pray for comfort for his M and peace as they go Man to Man on the homefront.

Really grateful for you HIM for pushing me and for allowing me to push you from time to time.  Remember what we discussed this AM…”no discipline seems pleasant at the time…” This goes for our time in the Gloom, our time at home and work and our time as The Lord is sanctifying us here on earth.

Please reach out to someone who needs F3 today.  There are plenty of HIM waiting to be unleashed, they just need you to help AWAKEN them.

Highly encourage you to come up with your goals for ’18…Personally, Professionally and Financially.  How are you going to strengthen your walk with the Lord?  How are you going to Pursue your Wife better?  How are you going to love your Children better?  How are you going to Leverage yourself for others?

Remember be Men of Action not reaction, be Men of Activity not passivity, be Men of Intention not of circumstance.

YHC,

Bagger Vance

PAX: T Cell, Crawfish, Princess Aurora, Porcelain, 3rd Person, Megatron, Foxtrot (Cape Fear), Hi-Viz, Bagger Vance (QIC)

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Three is the Magic Number

Bad Boy, Mickey Mouse, Third Person, Crawfish, Porcelain, Hambone, Edible Arrangements , Deep Dish, T Cell, Funyuns, ThreePutt, BV (QIC)

67 and thick

Since today was my three year anniversary YHC decided to start w the ever popular Blind Melon version of “3 is a Magic Number” and we commenced w the Slaughter Starter of Burpees for the entire song +/- 3:16.

And we’re off through the creek bed, up to 12th for bear crawl, crawl Bear, reverse lunge and skipping (AKA recruiting tool) back down around the Stonewall and circle up in lot next to Picnic Area 1.

WOR:

Plank Jax x 7 IC

IW X 7 IC

SSH X 20 IC

GMA X 7 IC

Check in w Bad Boy to see how his sciatica is feeling and mosey to Picnic Area 1 for

Evolution I:

7 Rounds AMRAP Pull Ups

Plank for 6

2 Min LBC

Wall Sir on STONEWALL

PAX chase down 12 to Kirkwood

Superman Plank for 6

PAX chase up service road to Sunnyside then down to playground for

Evolution II:

7 Rounds AMRAP Push Ups

Nail Salon for 6

2 Min V Ups (if you break set, must run up hill to split tree and back until all break)

Applesauce IR around Com ctr up to Tennis Courts for

Evolution III:

7 Rounds AMRAP HSPU

2 Min LBC

2 Min Rev Crunch

Evolution IV:

11s w Dragon Flags and Deep wall facing Squats (another recruiting tool)

Mosey back to Lot for

Mary:

Bringing it full circle, we finish with “3…” and Burpees

Time

NM:

That Slaughter Starter and Finisher w the Burpees was enough for any normal AOs entire Q but not the Big Show, Stonewall.

Thank y’all for all your hard work, for pushing yourselves and for pushing me. I think I lost time for a bit, didn’t hear nearly as much MC as I was expecting.

T Claps to Hambone for leading the Ruck portion of the am today. He had 7 others out for some good livin. I’m glad y’all didn’t have to suffer his awful Kim Jong Un impression. Am I right Edible?

Always a blast getting a behind the scenes in the law world w Deep Dish at Pre.

Wow, three years and man have things changed. Well, some have stayed the same but there is a ton of good that has come from my engagement with F3.

The first and most obvious to people that I haven’t seen in a while is the weight I’ve lost. Depending on the week is going and how burdened my heart is, I’m down 35 pounds. Much of this is due to better fueling but a lot also has to be attributed to the amount, frequency and pushing that comes from an F3 workout. In years past, I had been an early morning Y guy but honestly would never push myself the way I get pushed at F3. In the past, I’d quit w ten seconds left on a timed workout rather than start a new set of AMRAP. All that changed once I started posting w you freaks. Just this morning as we’re bumping out pull-ups I was directly in Funyuns line of vision, you think I’m gonna drop from the rafters before him, uh, HELL NO!

As far as the Fellowship piece, what a ride it’s been getting to experience that aspect. At the Y, I had the same old conversations with the front desk guys, the young kid at Smoothie King and the Fern Waterers. That’s not to forget all those old men that wanted to talk about their golf grip, posture and last round of golf…naked, no shame, ???⚽️⚾️??? just hanging out everywhere.

In the last five to six years, I’ve felt that a Man needs to have a Band of Brothers out there watching his six, making sure he’s not slipping making sure he’s got his hands on the wheel with Jesus, family, friends, vocation and calling. In years past, I’d rely on my pastor, my brother and my old business partner amongst the half dozen or so. In the last three years, I can testify that number has grown by more than I ever expected. Sure, there’s guys on the outer rings of the circle that are there but shoot, they’re as close as some of my inner circle was in years past.

One of the greatest works of God I’ve seen in my lifetime has been the story of sweet Job, Grease Trap, Katie and their precious family. I know this sounds odd and believe me it’s not because of how I understand (which I don’t) how God saw fit to call Job home BUT how they loved US all so well through their pain. I am so truly blessed to call Grease Trap a friend. It has been truly beautiful to see the other F3 HIM love him and his family well through this Valley. While I yearn for more 3rdF in our group, I have been blind and failed to see how God had been brining it to us this whole time through our brother Grease Trap. Isn’t that how God works? He puts it right there in front of us we just have to gain perspective to see it.

Thank you all for getting out there when it’s humid and hot, when it’s cold and dark or when you smell like last night! This F3 thing isn’t about you or me, it’s about that guy at the office, at church or down the street that needs an Emotional Headlock, a group of men that are fighting for him and to start the morning off with three minutes of Burpees!

YHC, BV