Author: baggervance

Posted on

18 March 2022

ImprompQ

Temp: 55
Gloom Factor: High

PAX: EZGO, Hiser, Works for A Guy, Pedialyte, Accounts Receivable, Movin On Up, Bagger Vance
QIC: BV

Painfully obvious that the AOQ had not lined someone up to Q today. YHC & A/R briefly discussed #Sharknado but couldn’t remember the order or the exercises.

0530:30 Disclaimer

Mosey Hogan to Trousdale to back parking lot where we all marveled at the fresh, clean blacktop.

WOR:
Bunny Hops
1/4 split squats
Warrior
Seal Jax Skiers

Mosey to bus loop:
Bear Crawl to Crawl Bear to Crabwalk to Bear Crawl.

Reverse Burpees

Mosey to Trousdale side shuffle right then left to bottom of bus loop.

Skips to first Bradford Pear sprint to second.
Reverse skips to third Bradford pear. High plank and walk arounds.

Table push/pull.

5 Pull Ups
10 Swirkins
15 Squat Jumps

6 Rows
12 Atomics
18 Thrusters

RnR above

Grab blocks – Farmers carry to front wall. Wall sits. Supermans to failure.
Block Carries.
Block Row, Hinge, Plank Jax
Return blocks

Sprint – 10 reverse thrusters
Sprint – 10 heels to heaven
Sprint – 10 APD

Bear crawl kick throughs

Time

NMM:
Good mix of movements, nasal breathing and variety of work sets.
Nice to have Hiser from F3 Davidson back out with us.
Grateful to BigStick for reaching out and asking me to Q 🙄
Coffee Talk – wrecks, traffic, potholes, KY losing, UT winning, bad referees, The Hill (RIP), etc.
No playlist

BH: Prayers up for Ukraine, our world, grateful for the blessings we have, people who lost power in The Shire and their recovery, 413, traveling mercies.

YHC,
🎒🐜

Posted on

What is this Q called?

Temp: 40 ish
Gloom Factor: Nil

PAX: Lochte, BNB, Bad Boy, T Cell, The Shield, Works for a Guy, Topanga, Bagger Vance
QIC: BV

Disclaimer and some additional excuse making about this is a new routine, YHC will need to Weinke, etc.

Side shuffle (L/R) Pole to Pole
Karaoke (L/R) Pole to Pole
Bear Crawl Crawl Bear
Mod Gorilla (R/L)

In Nose out mouth x 10
In nose out nose x 10
In mouth out mouth x 10

SSH x 20
Seal Jax x 20
Glute bridge (r:l) x 8
Straight leg swing(r/l) x 10
Rolling v sit x 5
Neck flexion x 10
Neck rotation x 10
Scapula merkins x 10
Merkin to downward dog x 10
Spider lunge w extension x 10
Baby arm circles (F/R)
Shoulder corkscrews x 10
Sumo squat slow n low x 10
Reverse lunge w twist x 5 (r/l)
Speed skaters x 10 (r/l)
Inch worms x 10

PAX split into 1s & 2s
1s to the top pull up station
2s stay at the bottom
Pull Ups at station then flap jack for merkins at opposite station.

11s
Merkins
Pull Ups

Skips pole to pole
Bernie Skips pole to pole
AYG to StartEx

Time

NMM: Focused on different movement patterns, less quantity more quality. Tempo and time under tension training. Getting breath under control, getting nasal, slowing breath down. Today’s music was from WNXP playlist on Spotify. Today’s workout title came from Bad Boy, T Cell and BNB riding me all morning and the fact that I have nothing else pithy to call it.
BH: Ukraine, 413 starting again next week, marriages, SB travel.

YHC,
🎒🐜

Posted on

Movement > Quantity

Temp: 42
Gloom Factor: Low

PAX: Yard Sale, PSL, Black Widow, Venus, Noodler, D’Frost, Accounts Receivable, W4AG, EZ-Go, Uncle Jerry, Foxtrot, Bagger Vance (QIC)

Disclaimer 0530

WOR
Skip (F/R)
Side Shuffle x 2
Karaoke x 2
Bernie x 2
IW x 12 IC
Scorpion X 8 IC
Seal Jax X 10 IC

THANG

I. Tempo 6s
Merkins
Split Squats

II. Movements 1’

Speed Skaters
Bear Crawl
Crawl Bear
Bear Crawl
Bunny Hop
Inch Worm to Peter Parker
Unloaded Get Ups
Row, Row, Hinge, Hinge
180 Broad Jumps

III. Speed
Sprints

Nasal Breathing

Low Squat Challenge

TIME

NMM:
Focused on proper form with lateral and functional movements over lots of reps in linear fashion.
Lots of groaning and grunting. Always a good sign.
Totally dropped the ball on nasal breath work.

YHC,
🎒🐜

 

 

Posted on

TEMPO / TUT

ShortSOC

TEMP : 26
GLOOM FACTOR : Mod

PAX : Boone’s Farm, Black Widow, Olan Mills, Hugs not Drugs, Penny Loafers, Faulkner, Red Skull, NotASport, TOGA, Ponzi, Venus, Barkley, Nurse Rached, Bagger Vance
QIC : BV

Disclaimer

Mosey
WOR :
SSH
IW
HB
COBRA
DOWNWARD DOG

THANG :
TEMPO / TUT

10 X merkins, squats, pistol lbc 5 ct Cadence
10 X Burpees, GMA

RUN LAP

10 X merkins, Mtn climbers, f Kix 5 ct cadence
10 X Burpees, Cherry Pickers

RUN LAP

10 X Merkins, squat jumps, Superman’s 5 ct cadence
10 X Burpees, Chain Breakers

RUN LAP

10 X Merkins, lunges, ola dolly 5 ct cadence
10 X Burpees, American Hammers

Mosey back to StartEx

Wall Sits : Regular, RT leg only, LT leg only

Bear crawl from the wall to

MARY:
5’ Plank Progression

Time

NMM: Thank y’all for bearing w me on the new cadence call and for partnering up to ensure proper form for your PAXters. Very little MC due in large part to the coolish weather. Grateful for the Leadership of Boone’s Farm, TOGA, Black Widow, et al in Bwood.

BH: Prayers up for Hugs Not Drugs niece, Carly and for Umbrella’s wife.
Convergence Franklin 26 Feb 0600-0730. Coffeeteria after. Hit up Hoser for details.

YHC,
🎒🐜

Posted on

MARSOC, Back Spasms and Epistaxis

31 Jan 22

MARSOC

Temp : 30
Gloom : Moderate
PAX : W4AG, D Frost, Movin on Up, Cinderella, Bagger Vance (QIC)

Day started out poorly for YHC with a bloody nose that lasted most of the AM. Quick Disclaimer then Mosey out on the Too Tall loop only to realize we lost Cinderella due to a back spasm.
Return back to StartEx to retrieve Cinderella and perform

WOR (D Frost retrieved a tampon for YHC to stem the blood flow. Didn’t really work as desired)

SSH X 20 IC
SQUATS SnL X 10 IC
Cobra x 10 IC
Downward Dog x 10 IC
IW X 10 IC
HB X 10 IC
WMH X 10 IC

(Discard Nosepon)

THANG
MARSOC SC w Laps
RI
30 Merkins (SGL)
30 Squats (SGL)
30 F Kix (IC)
10 Burpees
10 Windmills
LAP
RII
30 Merkins (SGL)
30 MTN Climbers (IC)
30 Pistol Crunches
10 Burpees
10 Chain Breakers (IC)
LAP
RIII
30 Merkins (SGL)
30 SSH (IC)
30 Supermans
10 Burpees
10 Cherry Pickers
LAP
RIV
30 Merkins
30 Lunges
30 Hello Dollies
10 Burpees
10 American Hammers
Mosey to playground
3 Rounds max Dead Hang Pull Ups

To StartEx
Inch Worm
Peter Parker
(RnR in Rev)

Mary:
APD X 30 IC
Plank Progression

TIME

NMM:
Cinderella and YHC really showed our age with his back spasm and my uncontrollable bloody nose.
Sorry the workout wasn’t as intense as planned; had to adopt and overcome.

BH:
Willa, D Frost’s 2.0 is now potty trained.

Posted on

13 Jan 22

413

PAX:
Guero (WL), FNG – Shotgun, Shootuh, Shocker, Life Champ (Kotter), Black Widow, PopALock, BnB, Detective Pikachu, Bogey, Hambone, Blue Mule, Dan N Dave, 413ers – Pipes, Astaire, Shaguar, Pusher, Jimmy John, Moonwalk, Red Skull, Bagger Vance (QIC)

Disclaimer, Claimed

Long Mosey out main road back to Smokestack w Side Shuffle L/R, High Knees, Butt Kickers, Bernie

WOR:

ALL IC X 13

SSH
IW
HB
LBAC F/R

THANG:

Partner Up – 2 F3:1 413er

4×13
Mountain Climbers (4ct)
Squats
F Kix (4ct)
Burpees

Run to top of Lot –
4×13
Merkins
Lateral Bounds (2ct)
Ola Dollies (4ct)
8 Ct BB

RnR x 4

Round 4 completed at StartEx on my count.

MARY :
1’ APD

TIME

NMM –
Nice to have such a large crew to welcome 413 Strong class 1 of 2022. Willy Lomans – Guero pasted as promised along w Bogey. Kotters to Life Champ who’s back in the game. PopALock is a man on a mission back in the fold w a new fiancé. BnB laying out his plans for 2.0 sleep patterns, feedings, etc. Show of speed after coffeeteria from Astaire, Jimmy John, Moonwalk and Shaguar was nothing short of impressive. So glad they were sprinting and not smoking post Q. Pretty cool having the F3ers chime in on NameORama this class. We’ve got one 413er down w a stomach issue.

BH:
Tortoise n Hare kicks off next Tuesday 0530 same location. 5K loop around campus.

YHC,
🎒🐜

Posted on

Quick Tour of Sir E’s Greatest Hits

12 21 21

Temp : 38
Gloom Factor : Moderate
PAX : Pedialtye, Det Pikachu, Yard Sale, Red Skull, Floppy Disk, Bagger Vance
QIC : BV

Disclaimer Claimed 0530

Mosey through parking lot back up Marchant

WOR :
Imperial Walkers x 12 IC
Hillbillies x 12 IC
Side Straddle Hops x 21 IC
Squat n Reach x 6 IC

THANG :
Exploring the canvas of Sir E

I
-Playground-
Pull Ups x 21
Swerkins x 21
Squats x 21

II
-Big Lot-
Dips x 21
Irikins x 21
Dirkins x 21

III
-Cul2vate-
Burpees x 21
Mtn Climbers (4 ct) x 21
Side lunges (2 ct) x 21

IV
-White Barn-
Atomics x 21
Squat Jumps x 21
8 ct BB x 21

V
Speed Bumps
(1) 1 Burpee, 1 Squat, 1 Flutter Kick (4ct)
(2) 2 Burpees, 2 Squats, 2 Flutter Kicks (4 ct)
(3) 4 Burpees, 4 Squats, 4 Flutter Kicks (4ct)
(4) 8 Burpees, 8 Squats, 8 Flutter Kicks (4ct)

MARY:
Plank Progression 1-2’
Alabama Prom Date Finishing Position 30”
Razor Cuts x 5 IC

TIME

BH:

*Prayers for traveling mercies over Christmas break.

*1 Jan 22 – NYD Tradition continues. Stonewall 0700. There will be coffee and treats. 0600 STP 4-5 mile Yog.

*IronClad – Our winter workout series kicks of 1 Jan as well. Link below.

F3 Nashville, its time for the return of the Ironclad Challenge and you need to sign up! From January 1 – March 31, 2022, PAX will earn points for participating in F3 events.

Sign up here today: https://docs.google.com/spreadsheets/d/1aPBdYJw6FXGLJLXTtZEVwJPbp8rHnDiAbGA15d6cag0/edit?usp=sharing.
Let’s fill up this list!

First F
1. Posts – Post at least 26 times.
2. Posts below 32* – Post at least 3 times in temps below 32*
3. Away Posts – Post at least 5 times away from your normal AOs.
4. Q – Q at least 2 times.
Second F
1. 2F Event – Attend at least 2 second F events.
2. Coffeeteria – Attend at least 8 coffeeterias.
3. FNG or Kotter – Bring at least 1 FNG or Kotter with you to a post.
Third F
1. 3rd F Event – Attend at least 1 third F serving event. This can be with other F3 guys or on your own but if you do it on your own, you need to report about it at your next post.
2. Book – Read Freed to Lead or a minimum of 1 book on leadership.
CSAUP
1. CSAUP – Attend at least 1 CSAUP event. Attending GrowRuck 027 will count as fulfilling this category!

YHC,
🎒🐜

Posted on

2(7x7x7)

Temp: 51
Gloom Factor: Max
PAX: PSL, CCR, Pedialyre, Black Widow, Venus, MOU, W4AG, Toga, Topanga, D’Frost, Bagger Vance
QIC: BV

0529:50 Disclaimer Claimed
Nice long mosey down Hogan, to Trousdale and back up bus loop w Skips, SS R/L, Bernie

WOR:
Squat and Reach x 8 IC
SSH x 20 IC
HB x 10 IC
BAC F/R x 5 IC
High Plank Hand to the Sky x 10 SGL CT

THANG:

Bottom of bus loop to the gate

RI
7 Merkins
7 Squats return
SSH 4 6

RII
7 (2 ct) ASTs
7 (2 ct) Lunges return
SSH 4 6

RIII
7 (8ct) BB
7 Squat Jumps return
SSH 4 6

RIV
7 (4 ct) Mtn Climbers
7 Russian Lunges (R/L) return
SSH 4 6

RV
Atomics
IW
APD 4 6

RVI
Burpees
Plank thrusters
APD 4 6

RVII
Dive Bombers
Hop kix
APD 4 6

RnR R I,III,V, VII as previous and II, IV, VI in succession.

Wall Sits

MARY:

Black Widows x 5 IC R/L
Scorpions x 10 IC
Squat n Reach x 5 IC

TIME DUE TO LIGHTNING

NMM:
Topanga didn’t puke which we all expected after his late night soirée with the bourbon n book club.
The personal text tactic worked as MOU & Toga can attest to.

BH:
*Prayers up for Spicoli’s family as he lost his battle with cancer on 10 December. Link below from caring bridge.

https://www.gofundme.com/f/christopher-vs-cancer-germany-or-bust?utm_source=customer&utm_medium=copy_link_all&utm_campaign=p_cp+share-sheet

*Prayers for traveling mercies over Christmas break.

*1 Jan 22 – NYD Tradition continues. Stonewall 0700. There will be coffee and treats. 0600 STP 4-5 mile Yog.

*IronClad – Our winter workout series kicks of 1 Jan as well. Link below.

@channel F3 Nashville, its time for the return of the Ironclad Challenge and you need to sign up! From January 1 – March 31, 2022, PAX will earn points for participating in F3 events. Sign up here today: https://docs.google.com/spreadsheets/d/1aPBdYJw6FXGLJLXTtZEVwJPbp8rHnDiAbGA15d6cag0/edit?usp=sharing. Let’s fill up this list!

First F
1. Posts – Post at least 26 times.
2. Posts below 32* – Post at least 3 times in temps below 32*
3. Away Posts – Post at least 5 times away from your normal AOs.
4. Q – Q at least 2 times.
Second F
1. 2F Event – Attend at least 2 second F events.
2. Coffeeteria – Attend at least 8 coffeeterias.
3. FNG or Kotter – Bring at least 1 FNG or Kotter with you to a post.
Third F
1. 3rd F Event – Attend at least 1 third F serving event. This can be with other F3 guys or on your own but if you do it on your own, you need to report about it at your next post.
2. Book – Read Freed to Lead or a minimum of 1 book on leadership.
CSAUP
1. CSAUP – Attend at least 1 CSAUP event. Attending GrowRuck 027 will count as fulfilling this category!

Check out the screen shot for more details. Happy winter PAX! 🥶

YHC,
🎒🐜

Posted on

Hobbling Gobbler

Hobbling Gobbler
Temp: 50
Gloom Factor: Nil

PAX: Floppy Disk, PSL, Yard Sale, Rug Doctor, Breadsticks, Crab Legs, Siri, Michelin Man, Cowboy, Old Hickory, D’Frost, BnB, Bagger Vance

QIC: N/A

Disclaimer : less of a disclaimer and more of a route review which some paid more attention to than others.

THANG : 5 Mile loop around Lipscomb towards Hillsboro HS back up Belmont down Paris and down Lealand to StartEx.

NMM : Some ran faster than others, some ran farther than others and some just ran. Hope this will continue on for years to come. Next year, YHC will post some flags at the turns and possibly print some cheap, heavy cotton Gildan tees.

Posted on

21 Oct 21

6 Essential Functional Movements / Cardio EMOM

TEMP : 50ish
GLOOM : High

PAX: Spandex, shocker, Dan & Dave, black widow, Hambone, TOGA, Red Skull, Bagger Vance, whale water, match stick, Barely Legal, juicy juice, glow stick, Einstein, Yogi, September
QIC: BV

Disclaimer Claimed 0530

WOR : Mosey to Bus Loop with some Side Shuffle, Bear Crawl and Bernie mixed in.

THANG –

BLOX
Hairburner
Reverse Hairburner
Drag (R/L)
Dead Lift
Right shoulder carry
Swings
Left Shoulder Carry
Curl/Press Lunge
Bear Hug Carry
Rows (R/L) x 13 Sgl ct

EMOM
Shuttle Run (5-10)
Skips/Bernie (10)

MARY
Plank
Scorps
Reverse Scorps
APD
High plank foot in hand R/L

TIME

NMM: First 413 Q in 8 weeks or so. Good crew over there. JJ & WW back in the mix this time; their really leading well over there.
As we age, we need to be sure that functional movements and mobility are a large part of our routine. Hence the days work.
Tunes : Roku Erickson “Halloween 197-1981. Punk Pioneer.

YHC,
🎒🐜