Author: baggervance

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A Stream of Consciousness Riff Based Jam Session Q

17 Nov 22

A Stream of Consciousness Riff Based Jam Session Q

Temp :
Gloom Factor : Moderate
Pax : T Cell, Bad Boy, Cowboy, Money Shot, BNB, Black Lung, Venus, Feel the Berns, Movin On Up, Topanga, FNT, Bagger Vance
QIC : BV

Nice long mosey out Lealand to the baseball field then circling up at Mustang for

WOR:
SSH, Razor Cuts, Phelps, Squat n Reach, etc.

THANG:

Karaoke and Extended 6s w Merks

Sprint to EZ then some groundwork to the 10’ and back … lateral bounds and bear crawl/crawl bear

Sprint to 50’ then back to EZ RnR

At some point we Lunged and Reverse Lunged about 20’

Squats on Extended 6s w some Merks and Burps thrown in for good measure

To the parking lot for frog hops forward then some gorilla bounds R/L (at this point w were in 1s & 2s)

Mosey to the bottom pull up station
2s stay down and 1s go up. 1-2 pax do pull ups while others work on ext 6s Merks then R2 go into ext 6s squats

Back to StartEx for Suicides n Groundwork

2s Plank Progression 1s run to LP 1 back and LP 2 and back. Flap Jack
R1 APD Progression
R2 Plank Progression
R3 Plank Progression

6’ MOM

Mobility work

Time

NMM : Great turnout this am w a Dirty Dz of F3 Nashville’s finest. Grateful to Money Shot for making the Joe onsite and for dear Ms Wiley and her percolator. Always a pleasure to see some new faces along with Redwoods like T Cell & Bad Boy. Getting to see Cowboy three times in 24 hr was a rare treat as well. Stunner of the day was Venus lurking around the corner next to the boys bathroom as we made our way into the house that Dilfer built. YHC was going to rep count WOR based upon TD’s jersey number but alas couldn’t remember if he was 12 or not. Today’s Q was a blend of old, new and rare BV cuts.

BH : Excitement in the air as Movin On Up and his M are expecting baby numero uno. Congrats man. We also poured one out for BNB who is heading to Raleigh at EOY. Godspeed brother. TAP to Third Coast and his family as he is in Ukraine right now making a documentary. As winter approaches, this is a great Other Season, not off season. Think about those Gainz you can make spiritually, personally and professionally.

Hobbling Gobbler next Thursday 0600 from Green Machine lot. There will be prizes, coffee and post run beverages for all participants.

YHC,
🎒🐜

 

 

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Veteran’s Day Q

11 11 2022

Temp : 56
Gloom Factor : High

PAX : Esposa, D Frost, EZGO, Bagger Vance
QIC : BV

Disclaimer Claimed
Mosey Top Loop

WOR :
SSH, IW, Squat n Reach, Lateral Bounds x 11 IC
GMA, Willy OYO X 22”

THANG :

EVO I
11s @ CH’BAP
2 CT Iron Mikes/Squats

EVO II
11s @ Playground/Pavilion
Pull Ups/Block Rows w OH carry, RT/LT shoulder carry and RT/LT Farmer’s Carry

EVO III
5’ Suicides
22 Burpee Buyout

Quick Broga Sesh

Time

Playlist

War
Fortunate Son
Born in the USA
For Whom the Bell Tolls
masters of war
A Hard Rains gonna fall
Gimme Shelter
Orange Crush
Dress Blues
Rooster
Star Spangled Banner

NMM – Fearsome foursome got out in the rain and did some work this am. Simple yet effective.

Coffee talk was mostly YHC riffing and the others eye rolling hard.

To the best of my memory – who is Rooms 2 Go, Ludwig’s getting some bumper plates, Ben Folds use of “coterie”, Mean Girls, is the answer in the question, developing leaders, best burger in the USA, crack fries, apologetics, Sewanee.

YHC,
🎒🐜

Posted on

Farewell yellow block road

3 Oct 22

Temp :
Gloom : Nil

PAX : T Cell, W4AG, Movin on Up, A/R, Focker, Deep State, EZGO, Bagger Vance
QIC : BV

Disclaimer

Mosey – Out Hogan, first left, first left past Ludwig’s, left on Trousdale.

WOR –
Scissor Jax
Core stuff
SSH
COBRA, DD, asp
6ct Merks
High skips
Rev high skips
Bear crawl
Crawl Bear

Blocks
Squat stretch x 3 x 20”

EVO I
4 Rounds
Pull x 5
Push x 10
Squat x 15

R1 – pull ups, merkins, squats
R2 – Renegade pull ups, swerkins, Pistol squats
R3 – chin ups, swing rows, squat jumps
R4 – pull ups, merkins, squats

EVO II
Suicides

EVO IV
Block push/pull
P1&P2 push then drag block about 50’ while the other PAX perform different exercises w block. Flap Jack until all 4 groups rotate through.
KB swings
OH Press
Thrusters
Curls

EVO V

Blocks up back to row bars
Deep Squat holds x3 x 20”

EVO VI

1 Burpee
1 GM
2 Burpees
2 GM

MARY –
Various core work movements

TIME

NMM – True honor to have the MML T Cell out in the Shire today. As usual, MOU, W4AG & A/R led the way in speed, reps and form; the rest of us were truly on awe. Focker made it back to the Shire and had some nice MC going. As we entered the lot, it looked as if EZGO was phoning a friend; turns out he was just adjusting his coif. Deep State continues to vie for MVEH this year … T Claps to Floppy who oddly enough has posted fewer times recently than his protege. Hmm. No quarterly citing of Juan Valdez, WOTS he’s got a new program going on.

Tunes from Sir Elton John.

BH – Greyson, MOU’s newborn nephew who has some respiratory / lung issues and is in the icu.

YHC,
🎒🐜

Posted on

For Coolio

Time under tension, 6s, Coolio

Squat
Hinge
Push
Pull
Press X
Carry X

Temp : 50
Gloom : Moderate

PAX: Chef Boyardee, Tealfin, Chip N’ Dale, Beaker, Dry Rub, Neo, Iron Head, Chatterbox, Big Bayou, Arm Bar, World Tour, T Sizzle, Shocker, Skeet, Black Widow, Hambone, TOGA, Blue Mule, Decaf, Det Pikachu, BNB, Red Skull, YnR, Bagger Vance

QIC: BV

Circle Up, Disclaimer 0530

SSH (couple of restarts) X 13 IC
Spider Man Stretch
SGL leg bridges R/L
Bird dogs R/L
Black Widow Reach Backs R/L

Mosey to parking lot 326 for quick explainer and partner up 1:1 413:F3

THANG-

I –
To the Row Bars
Gr1 on Bars 6s Up, Down, Hold x 6IC
Gr2 Wall work – Johnny Bench, Supermans F/R
Flap Jack

II –
Partner IP run to old bball court
6s
Squats
SGL DL R/L
Merks

III –
Bball Court II
GR1 Drop Squats
GR2 Suicides
Flap Jack

Mary –
Various plank movements

Time

NMM: working on the theme of time under tension … fewer reps more focus on form and static holds. With the recent passing of Coolio, we listened to Gangstas Paradise. Partners asked to focus on keeping together and holding each other accountable to form.

TOGA up next week. Be sure to join us for Tortoise n Hare on Tuesday’s. 3 mile loop around campus.

YHC,
🎒🐜

 

Posted on

Grateful Q

Future Q

Functional Movement / Nasal Breath work

Long Mosey

I –
WOR
Forward Hops
Side Hops
Seal Clap Hops
Plank Jax
High Skips
Rev High Skips
Side Shuffles

II –
(6) Spider Lunges
(17) Bear Crawl Walkout
(22) Gorilla Walk
(22) 1/2 Kneeling Chops (R/L)
(17) Row x 2, Curl x 2, Press x 2, Thruster x 2
(6) Pull Ups

III-
Broga
Turkish Get Ups
Sprints

IV-
MARY

NMM –

Plans are merely a thing to be deviated from. ~ J. Garcia

So, I designed today’s Q yesterday and had a few leftovers from my last Q at 413. Per usual, I deviated and the above is pretty close to what happened.

Thank y’all for letting me lead. Pretty good total body workout for the crew with some dynamic movements, primal movements and some Broga moves to get breathing back under control.

Solid work from the HIM today. See y’all next week.

Today’s playlist

 

YHC,
🎒🐜

Posted on

Functional METCON

Temp: 61
Gloom Factor: High

PAX: accounts receivable, Topanga, W4AG, Cinderella, EZGO, Bagger Vance
QIC: BV
0530 – Disclaimer Claimed

Dupree Loop

SSH X 13 IC
Sumo Drops X 10 OYO
Power Iron Mikes x 13 IC
Inch Worm Merkins x 10 IC
MTN Climbers X 20 IC
Spider Lunge w Rotation X 10 IC

8 Rounds-

5 Pull Ups
10 Merkins w Alt Arm Extension
20 Iron Mikes – SGL Count (1-4), Apollo (5-6), “Broad” jumps /Reverse shuffle (7-8)
30 Pistol LBC (15R/15L)
40 Squats

Mary
Bear Crawl / Crawl Bear
Bear Crawl Walk Arounds
Bear Crawl Kick Outs
Side Shuffles (L/R)
High Skips (F/R)
Hold low squat

Time.

Tunes – https://open.spotify.com/album/7vAB87YflHzcgkuIp8RprK?si=tfp43D85T0eKhngOhfSN1w (Because who doesn’t want a 19’ Turn on your love light)

NMM – Hearty crew per usual at Detention. Topanga did his best Venus cover and showed up at 0535. Good to see EZGO back out after almost losing a finger on Friday if not for YHC’s excellent first aid skills. As usual, Cinderella hated the music. Accounts Receivable led us all in form while Works For a Guy was our pacer.

BH –
New 413 Class started up with 7 young men looking to become HIM.

MEMORIAL DAY MURPH options abound … link attached https://f3nashville.slack.com/archives/C3NL0TTM3/p1652286463765569

YHC,
🎒🐜

Posted on

Truncated Q

5 May 22
Temp: 56
Gloom Factor: Nil

PAX: Bad Boy, Money Shot, BNB, Movin on Up, D’Frost, Black Lung, Bagger Vance
QIC: BV

0530 Disclaimer Claimed
0531 Speaker Died

Mosey the Loop to open gate on Shallowford w BK, HK, Side Shuffle, Karaoke, Bernie, Skips, Reverse Skips

WOR:
X 10 IC
Bear Lifts
Quadruped Lateral/Linear wrist rocks
Quadruped Reach Throughs R/L
APD hold up position
Deep Squat to Prayer Pushout

THANG:
15 X OYO Drop Squat
15 X Squat Jumps
6s – Merkins, Squats X 5 IC
25 Pull Ups OYO

Hand off to D’Frost to finish out as YHC had to Irish Goodbye to work

YHC,
🎒🐜

Posted on

26 Apr 22

26 Apr 22

Temp: 50
Gloom Facptr: Nil

PAX: Detective Pikachu, PSL, DuPriest, Pedialyte, 5 Star, W4AG, Bagger Vance
QIC: BV

0530 Disclaimer

Mosey to Hogan side of church in search of some lines for

WOR
Side bounding x 15 IC
F/R bounding x 15 IC
Sk8rs x 10 IC
Iron Mikes x 12 IC
Phelps x 10 IC
BAC F/R x 10 IC
SSH x 20 IC
High knees x 30 SGL
Butt kickers x 30 SGL

Bear Crawl
Crawl Bear
Second bump to dogwood
Low squat ballz to heelz for 6

Mosey to Big Stick Ridge

At bottom
Squats 6s x 7
Side shuffle R/L RnR 1/2 way up
AYG to lot
Low squat ballz to heelz for 6

Merkin 6s x 7

Mosey to 3Way
Bernie 1/2 way up
Thrusters to walk arounds x7
Low squat ballz to heelz for 6

Mosey to StartEx stopping at Horse sanitarium
Back in the lot for
Gorillas F/R & L/R x 7 RnR x 3

Long plank progression incl Peter Parker Movements, Pseudo kick thru, Beast, Reverse Cowgirl, Star, Flutter Kix x 30 IC

TIME

NMM:
Such a great morning … clean, crisp, refreshing like a Bush Light. Nice exploration of the space at Sir E, truly one of the most diverse AOs in the rota. Classic stops at the barn, Big Stick’s ridge, the 3 way and the back hill that goes on forever. Truly one of my favorite AOs.
Nice mix of movements and time under tension.
Good to see DP after a few weeks and PSL as well. Glad to have 5Star in the mix as well. Kotters to our resident member of the clergy DuPriest. Pedialyte provided coffee as usual with some paper specimen cups for coffeeteria. Always good to Q a workout that gives W4AG pause.

BH:

Prayer requests for the following:
appendix surgery for DuPriest’s parishioner
Marriage of DP’s brother
Birth upcoming for West Nash PAX
Work
Sabbatical grant for DuPriest

YHC,
🎒🐜

 

Posted on

Movement Monday

4/April 2022

Temp : 45
Gloom Factor : Low
PAX : CCR, Works 4 A Guy, Cinderella, A/R, EZ-GO, Movin On Up, Bagger Vance
QIC : BV

0530 Disclaimer

WOR :
Lateral Bounding R/L & F/R
Low Long Willy Mays R/L
Lower body Stretches
SSH

Mosey to top of bus loop
Gorilla walk F/R & L/R

Mosey to bottom of bus loop
5 Hill Sprints

Mosey to back lot
Bear Crawl
Crawl Bear
Gorilla Walk L/R

Mosey to blocks and back to playground
5 Turkish Get ups w Block R/L
5 Count Pull Up Hang at Top RnR x 5
5 Curl, Extend, Chop w Block R/L
5 Jump Pull ups w Slow movement down
10 ct IC Putin Pounders w Block
OH Block Carry R/L
Murder bunnies w block
Bunny drag w block
Return Blocks

5 Pull Ups
10 Merkins (5ct IC)
15 Squats (3ct IC)
RnR
Hold low squat 1’
5 Kick throughs R/L

Parking Lot Sprints x 3

Beast 5 ct IC R/L

Peter Parker Movements x 4 R/L

Plank Progression

Time

NMM :
Solid crew this am. Explored the space and got some good real life movements knocked out. Will keep working them out.
EZ-GO VQ next week. Y’all come out and support him.

🎒🐜

Posted on

31 Mar 22

Primal Movements 101

Temp : 53
Gloom Factor : Moderate

PAX : Amoeba, Cogito, Flight Risk, Grute, Pause, Red Skull, BNB, Hambone, Bagger Vance
QIC : BV

Long Mosey w
High Knees
Butt Kix
Side shuffle
Karaoke
High plank to Recovery position
Bear Crawl
Crawl Bear
Gorilla Walk

6s
Rows
Merks

Mosey to the BBall court
SnL Squats x 6s
Turk”ish” Get Ups
Walk Arounds
Peter Parker Stretches
1/2 Court Sprints x 1, 2, 3, 5

Plank Progression to Finish

Time

NMM:
Fought through some adversity this am. Attitudes sufficiently adjusted including YHC. Several slices of humble pie were served early and often.

BH:
Graduation tonight 1800 on Campus. Y’all stop by and give the grads a fist bump.

YHC,
🎒🐜