Author: baggervance

Posted on

CoQ’d Up

Temp: 67
Gloom: Nil

PAX: Black Lung, Boy Band , Hipster, FTTAL, Deep Dish, Big Stick, Care Bear, Baby Oil, Money shot, PA, T Cell, Hambone, High Flyer, Tampa Libra, Class Pass (FNG), Bagger Vance

QsIC: Big Stick, BV

Disclaimer at 0559:30

Set off at a torrid pace to the upper lot for

WOR:

SSH x 13 IC
IW x 13 IC
Hillbillies x 13 IC
Prisoner Squats x 13 IC

Count off 1s & 2s

THANG: MARSOC Short Card w some Mods as YHC couldn’t remember it all and had to consult digital Weinke multiple times.

30 Push-ups
30 Air squats
30 Crunches
10 Burpees
10 Windmills
Lap
30 Push-ups
30 Mountain climbers
30 Flutter kicks
10 Burpees
10 Cherry pickers (4-count)
Lap
30 Push-ups
30 Star jumpers (or jumping jacks)
30 Back Extensions (“supermans”)
10 Burpees
10 Chain breakers
Lap
30 Push-ups
30 Lunges
30 Hello dollies
10 Burpees
10 Trunk twists

Hand off Q to Big Stick

Multiple passes up the hill in Partner carry fashion.
Once crawl bear to bear crawl.
At the top there were 10 Power Merkins and 20 Squats most of the time except when we did Partner Merkins and Squats.
Finished the day w 10 Pull Ups each then RnR’d for another ten.

Mary:

Flutter Kicks x 60 IC
Thors x 11 IC

TIME

NMM:
Oldie but goodie in MARSOC, I will study it more next time so we can move quicker through the work.
Always a good time w Bigstick on CoQ.
Welcome Class Pass, hope you will return soon.

BH:
Prayers up for friends and family suffering.
Lunch Lady has a big job interview on Tuesday.
IP2K19 Week IV starts tomorrow.

YHC,
BV

 

Posted on

9/11 Convergence

Temp: 60ish
Gloom: High

PAX:
Sanctions, Big Bang, floppy disk, Leatherneck, black widow, Dr Smartt, En Fuego, Tiny Dancer 🕺🏿, penny loafers, deck the hollis, high flyer, foosball, Princess Aurora, Grease Trap, Silver Medal, hipster, Umbrella, Bagger Vance

QIC:
BV

Disclaimer and WOD explained. YHC realized later that several things were off: 1)YHC attitude towards questions being asked 2) not a lot of clarity on Slack that this was a Ruck WOD 3) YHC can give better instructions moving forward

WOR:
9 SSH IC
11 Willy IC
9 Squats IC
11 Imperial Walkers IC

THANG:
10 Ascents 10 Descents
Work done at top and bottom (done w Ruck)
R1 Top :11 Single leg step ups (that’s 22 total Bang)
R1 Bottom: 11 Burpees
R2 Top: 11 Lt. Dans
R2 Bottom: 11 Merkins
R3 Top: Bulgarian Split Squats single leg (22 total)
R3 Bottom: 11 Dirkins
R4 Top: 11 Dips
R4 Bottom: 11 Irkin
R5 Top: 11 OH Squats
R5 Bottom: 11 OH Press
R6 Top: 11 Single leg step ups
R6 Bottom: 11 Burpees
R7 Top: 11 Lt. Dans
R7 Bottom: 11 Merkins
R8 Top: 11 Bulgarian Split Squats Sgl leg
R8 Bottom: 11 Dirkins
R9 Top: 11 OH Squats
R9 Bottom: 11 OH Presses
R10 Top: Partner Carry
R10 Bottom: #PUT6

Mary:
F Kix x 20 IC (BV)
WWI x 25 IC (Penny Loafers)
Scorpions x 15 IC (DTH)
J Los x 20 IC (HiFlyer)
American Hammers x 10 IC (Foosball)
V Ups x 20 IC (Grease Trap)

TIME

NMM:
Thank yall for posting to at our 4th 9/11 Convergence. I am going on record to note my early AM snarkiness and that I will work on curbing it in the future. Sanctions, we can sound off in the gloom next time we are in mixed company. I snapped “No” but it would have made sense.
The fact that some PAX posted sans Ruck sack was fantastic and also a testament to my needing to work on clarity of communication if a Ruck was to be required. Make note, from here forward the 9/11 Convergence will be Ruck and Non Ruck friendly.
Grateful for yall and for your patience w YHC.
Love the Partnering up aspect (another area where YHC could have been a bit more cordial) of Qs as it’s a great way to push/be pushed and builds in some 2ndF to boot.
Lots of grinding put in this am and lots of positivity, something we could all use more of, dare I say.

I am sure we all remember where we were on 11 September 2001 and still remember how we felt as that morning unfolded. Regardless of your thoughts on the ongoing War on Terror and the side of the aisle you lean towards, you must admit the unbelievable feeling of unity and oneness in our country if only for a few short weeks. I liken that unity to what F3 has brought into my life and I hope yours, a group of men from different backgrounds, different socioeconomic views, political bents and faith stories coming together in the Gloom to get better.
Today we honored the 2,977 men and women killed on that fateful day, a day we will never forget and a day I hope we can continue to Memorialize not just on its anniversary but throughout the year as lives are lost to meaningless hate and violence.

BH:
Hit up Deck the Hollis and check out slack for info on his exploration of faith that he will be leading beginning 26 Sept.
Prayers up for Boones, for Ludwig, for my biz partner’s wife, for my friend Gibson’s dad-Pops, for Ocho Cinco’s dad & for all the unspokens.

See yall at Stonewall if not sooner.

YHC,
🎒🐜



Posted on

28 August 2019 Faulkner Sub Q

Bedpan
Not a Sport
Capslock
Black widow
Double check
Leatherneck
Ccr
Jk
Off shore
Loafers
Deck
Venus
BV
Temp: 70ish
Gloom Factor: Moderate

Got a frantic call from Faulkner last night needing a Q sub for today. Naturally, I leapt at the chance to step in and inflict some woggle on the PAX. Turned out my designed Iron Pax Week 0 was welcomed with chagrin from Leatherneck and Offshore, “Man, that’s what we did at Purple Cow on Monday”. Learning from that: 1) Post BB so we don’t repeato the Qs 2) Stay informed on the Slack channels that you don’t always post to as a regular.

Mosey around the Racetrack loop w some side shuffle, high knees, butt kickers and Politicians up to the Valet lot of Brentwood’s tallest building for

WOR:
SSH X 13 IC
IW X 13 IC
SQUATS X 13 IC
IRON CROSSES X 5 IC EA side
SCORPIONS X 5 IC EA side
AL Prom Dates (finishing position) x 13 IC

THANG:
Partner up for BV Classic at The Racetrack…up to the top of BTB, wall sits for the 6, head back down to Holler N Dash as the THANG gets laid out.

Merkin/Squat Combo w 10 Burpee Speed Bump at the Top Six Rounds

Odd Ascents – Merkins
Even Ascents – Squats

5,10,15,20 at each landing

IPR (Indigenous People Run) back to startex.

Hold Plank for 6

Merkin ROF while we waited for PAX to recite:
F3’s Mission
F3’s 5 Core Values
F3’s Credo

Mary:
F Kix x 30 IC
Merkins 5 Sgl Ct
Al Prom Dates x 13 IC
MERKINS X 5 sgl ct
Ola Dolly x 13 IC
MERKINS X 5 Sgl Ct
Beast R/L x 10 IC
F Kix x 13 IC

Time

NMM:
Great work today men. Always a pleasure to lead. Sorry about the confusion with the work this am. Duly noted for next time. Love partnering up, hope yall got to know a bit more about one another.

Don’t forget why we do what we do and how we do what we do…

To reinvigorate male community leadership through small peer led workout groups:

Open to all men
Held outdoors
Free of charge
Led in a rotating fashion of peers
Always ends in COT

We never leave a man behind but we also never leave him where we found him.

Now get out there and share those things with another man in need i.e go EH some Sad Clowns.

BH:
IronPax Challenge begins Monday 0530 @ Detention, Westeros, Purple Cow and The Skunk
Sign up here:
https://f3greenwood.com/ironpax-form/

5 Year anniversary 14 Sept RSVP here:
https://forms.gle/J5aZeYK4mb5LLHia9

YHC,
BV

Posted on

2 August 2019 10s

Temp: 75
Gloom Factor: Nil

PAX:
Jinxy Cat, Gaylord Focker, Black Widow, Dupree, Venus, Atlas, Yard Sale, PSL, Foxtrot, Sinkhole (FNG), D’Mish, Master Splinter, Movin on Up, A/R, Floppy Disk, Calf Killer, Rooms 2 Go, CAPSLOCK, Big Perm, Flying Tomato, Lumbergh, Edible, Hurricane Joel, Bagger Vance
QIC:
BV

0529:30 Disclaimer

Mosey to Trousdale, Bear Crawl Bump I switching to side BC L/R, Politician to the corner and Circle Up

WOR:
Goof Balls x 13 IC
WMH x 10 IC
IW x 13 IC
HB x 13 IC

Plank for Thang and explanation of F3 5 Core Principles …

THANG:
10 Pull Ups
20 Calf Raises
30 Merkins
40 Flutter Kicks (4ct)
50 Walking Lt Dans
60 Monkey Humpers
70 Plank Jax (sgl ct)
80 Side Straddle Hops (sgl ct)
90 LBCs (sgl ct)
100 yard top loop

RnR until Time called

NMM:
D’Mish called on YHC late last night to Q so today’s festivities had to be something D’Mish-worthy.
Fantastic to have Rooms2Go back in the game. Long Island seemed to treat you well brother.
Welcome FNG Sinkhole from Bowling Green, KY, an EH from Foxtrot.
Jinxy Cat back for more w Gaylord Focker.
There was a bit of shenanigans during the Monkey Humpers, D’Mish I’m sorry please let that cup check pass.
Good work done by all. Glad to be a part of the action. Have a great weekend.

BH:
5 year anniversary 14 September at Stonewall.

IronPax Challenge hosted by F3Greenwood. See the link for details and sign up. Let’s get a ton of PAX signed up and win this thing. https://f3greenwood.com/

YHC,
BV

Posted on

25 July 19 413 Class 020 Week One

Temp: 60
Gloom Factor: Nil-ish

PAX: Worm, Twenty-One, Sticks, Offset, Famo, Zoom, Pretty Boy Floyd, Carrot Top, Mater, Sug, Chicken Hawk, Wiz, Tool Time, Spider Monkey, Hot n Ready, Black Widow, BnB, CAPSLOCK, Porcelain, CCR, Brother @ Law, Hot Route, Red Skull, TOGA, Reveille, Pop a Lock, The Dude (FNG), Bagger Vance

QIC: BV

0529:30 – Disclaimer

Mosey to Tennis Court/Parking Area

WOR:
SSH X 13 IC
Squats X 13 IC
Supermans X 13 ICp
IW X 13 IC
HB X 13 IC

THANG –

EVO I :
Burpees 10, 9, 1, 8, 2, 3, 7, 4, 5, 6
8 Count Body Builders x 5

EVO II :
413 Strong Q
4 Stations 4 Movements x 13 Reps w Mosey in between
413 & F3 Men pair off…413ers instructed to learn F3 Five Core Principles

Stop I
Squats x 13 IC
Merkins x 13 IC
Flutter Kicks x 13 IC (hands out to sides)
Squats x 13 IC

F3ers instructed to learn 413 Four Core Principles

Mosey to up main road w some side shuffle thrown in to little parking lot behind main building

Stop II
Jump Squats x 13 sgl ct
Atomic Merkins x 13 sgl ct
Flutter Kix x 13 IC (hands behind head)
Jump Squats x 13 sgl ct

Form up two lines for Indian Run back to Toga’s Gravel Pit with two speed bumps for 5 Burpee.
Flying EH on a runner, turns out that was Red Skull’s EH that was late and had been looking around for us at the StarEx.

Stop III TGP
Jump Lunges x 13 dbl ct
Peter Parker Merkins x 13 sgl ct
Reverse Thrusters x 13 IC
Jump Lunges x 13 dbl ct

Line back up and IR to Bus lot

Stop IV
Tuck Jumps x 13 sgl ct
Merkins x 13 IC
Reverse Thrusters x 13 IC
Tuck Jumps x 13 sgl ct

Mosey back to StartEx

P46

Circle Up while one PAX from 413 recites F3 Five Core Principles as the remaining PAX Burpee’d for +/- 2 mins and one PAX from F3 recites 413 Four Core Principles +/- 1 minute.

Mary
Flutter Kix X 28 IC

TIME

NMM:
Class 020 launched w/ a huge outpouring of support from the PAX. Love the idea of the F3ers and 413ers partnering up to get to know one another a bit and to learn each org’s Core Principles. T Claps to CCR for coming out pre-flight. Kotters to Reveille coming off the IR. Red Skull and I commented on how awesome it was to see all the F3 HIM out to support the new Class. Welcome FNG, The Dude, 413’s YOGA and Meditation guru.

BH:
5 Year Anniversary on 14 Sept, be there or be forever remembered as a guy who wasn’t there. Or not, who knows.

YHC,
BV

Posted on

21 15 9er

Temp: 74
Gloom Factor: Soupy

PAX: Too Tall, Venus, Red Skull, Frugal McDugal, Flying Tomato, Boy Band, Panhandle, Blades of Glory (FNG), Bagger Vance
QIC: BV

0529:30 Disclaimer

Mosey to Soccer Field

Plank as we discussed:
F3 Mission
F3 5 Core Principles
VAPE

WOR
All IC X 13
SSH
IW
HB

Outside Work
Run 400M
21 Burpees
Run 400M
15 Burpees
Run 400M
9 Burpees

Inside Work (AKA ZEBRA JOCKEY)
21 Pull Ups
21 Thrusters
15 Pull Ups
15 Thrusters
9 Pull Ups
9 Thrusters

Outside Work
21 Box Jumps
21 Squats
15 Box Jumps
15 Squats
9 Box Jumps
9 Squats

Announcements:
New 413 Class next week
Cookout on Sat at Porcelains
5 yr anny 14 Sept
Warpath Night Ops 26 July

Prayer Requests
Boone’s Farm seizure
Baby 413 possible jail time for breaking parole
Penny loafers


I

Posted on

Tour de 12 A Redux of Sorts

TEMP : 80
GLOOM FACTOR : Wet
PAX: Aaaaayyyy, Specimen, Foxtrot, PA, Black Lung, Care Bear, Boy Band, Deep Dish, Porcelain, The Jeweler, Hambone, Life Champ, Bagger Vance
QIC: BV
Double Slaughter Starter
10X Burpees
10X Squats
High Plank while reviewing the following:
F3’s Mission – To Reinvigorate Male Community Leadership Through Small Peer Led Workout Groups.
5 Core Principles – 1) It’s Free 2) It’s Open to all Men 3)It’s Held Outdoors Rain, Snow, or Shine 4) It is peer led in a rotating fashion 5) It ends with a COT
VAPE – A Virtuous Leader has a Vision, that is Articulated to a Purpose while Exhorting that VAP in others.
5 Cs of Leadership – Candor, Commitment, Contentment, Courage, Competence
Recover
Thang Explained – In Indian Run mode we will pay homage to T Cell aka The Point and go on a Tour de 12
1st Stop – Whites Mercantile for Merkins
4 Sets (a nod to our 4 years in existence) x 12 reps IC (12 S hood)
2nd Stop – Halcyon Bike Shop
Freddy Mercs
4X12 IC
3rd Stop – 12 S Tap Room
4×12 IC Alternating Shoulder Taps
4th Stop – Hambone Hill
Lt Dans 4X12 single count w 12 IC Plank Jax between each set. After set 2, switch to reverse. Plank and wait for 6.
5th Stop – Frothey Monkey for, wait for it, Monkey Humpers 4 sets X12 IC.
6th Stop – Wall Sit right hip stretch x 12IC, Superman feet on the wall x12IC, Wall Sit left hip stretch x 12IC, Balls to the Wall (Kotters to BTTW) x12IC
7th Stop – Fahrenheit Yoga for some Burpee math followed by 17 burpees per PAX, box jumps X12 single ct w 12 single ct merkins between sets
8th Stop – Picnic Shelter I for 5’ of Cindy:
5 Pullups
10 Merkins
15 Squats
(Disclaimer: We are on the 2X4s so watch out for nails, pins and staples)
Time
NMM:
Less running than YHC would have liked but the Indian Run was a nice twist to keep the PAX together. PAX kept in order for the entire am, another little mental test that proved no issue. The math at Fahrenheit Yoga was too much for YHC and thankfully, Aaaayyyy, from Austin crunched the numbers while the PAX did some burpees.
There seemed to be some disgruntled customers with the DJ mix this am, YHC takes full responsibility. The Spotify mix was not as hard and fast as expected, will be better next time or maybe it won’t…
Big turnout this week, first time in the teens in a bit.
Good to have PA in the mix and Black Lung even showed up early. Worlds are colliding Jerry.
Hambone was rocking the Mustache like a true champ. He may or may not have offered free mustache rides to a couple of bride tribes near P Brew.
Foxtrot coming off a bout of the butt flu acquitted himself nicely. It was obvious he was under the weather as his entry into the parking lot didn’t send PAX scrambling for their lives.
Porcelain is reppin 12th Man this month and has asked us all to Push the 12. PA and The Jeweler were 1&2 and shared their Thanksgiving for work rhythm and life rhythm.
BH:
Lots going on in the next few months. Head to Slack for more accurate info…this is what I remember 13 hours later:
This week we have Libeery with Bicentennial Man on Q.
On the 20th Porcelain is hosting a cookout.
Foxtrot is hosting a Lamaze class at his office on Tuesday at 1015.
Yuck Ruck in the works for August.
5 Year F3 Nashville Anniversary 14 Sept.
YHC,
BV
Posted on

EMOM @ The Stronghold 27 July 2019

Temp: 73
Gloom Factor: Wet and Steamy

PAX: Boo, Paco, Lockbox, Stretch, Juice, T Rex, Big Country, Puddles, Notes, Right Said, Crawl Space, Life Champ, Hot Route, Hot n Ready, Red Skull, Porcelain, Brother @ Law, Toga, Change Order, Bagger Vance

0530:30 Disclaimer

Mosey to the tennis courts, yes, there used to be tennis courts at Stronghold and circle up for

WOR:
SSH x 13 IC
Squats x 13 IC
Supermans x 13 IC
Scorpions x 13 IC
Iron Crosses x 13 IC

THANG:

EVOLUTION I

EMOM x 15’
5 Rows
10 Merkins
15 Squats

Break off into 1s and 2s for Indian Run to block pile. 1s go in front of STEM building to block pile, 2s go around back. Classic pincer mover from WWII.

EVOLUTION II

EMOM x 15’
5 Block Swings
10 Block Thrusters
15 Low Merkin Plank Jax

Mary Up:
LBCs x 13 IC
5 Block Merkins
Flutter Kix x 13 IC
5 Block Merkins
Ola Dollies x 13 IC
5 Block Merkins
Flutter Kix

Time

NMM:
That was a real smoker. Literally, dudes had steam coming off them during and after the workout. Always a good sign, that and Lockbox retching off in the corner. Much better attitudes and better effort this week than last. Well done yall. YHC gave some unsolicited advice on those two things you can control, Attitude and Effort at the end…it was free advice but likely pretty good nonetheless. T Claps to T Rex for owning his bad attitude and lackluster effort last week as well as at Detention on Monday.

BH: Continue to pray for the wives of our brothers that are struggling with health issues.
Pray for Dupree’s church as they recover from an arsonist attack earlier this week.
Pray for the men at 413 as they interview and for signing day on 2 July.

BV, Out

Posted on

22 June 2019 25s

PAX:
Deep Dish, Black Lung, foxtrot, big stick, Lockbox, big country, Life Champ, notes, bagger vance, Dick Whitman, Cowboy
QIC: BV

Longish Mosey up Clayton, to Granny White and circle up in the upper parking lot for

WOR:
Squats, Imperial Walkers, Willy, SSH IC X various reps

THANG:

25s
To commemorate our esteemed guests from 413 Strong YHC took their average age and made it the rep count for all exercises, some single cadence, some 4 ct. This Q was a bit of a remix from Stonewalls past. One each Upper, lower core exercise per stop. Also incorporated the Indian Run in am effort to keep the PAX together.

Stop I at the Bridge

Merkins
Lt Dans
Dragon Flags

IR

Stop II Clayton and Lealand

BURPEES (2x merkins 15-25)
Squats
Hello dollies

IR

Stop III Big Kids Playground

Pull-ups (3 Burpee Penalty each time you dropped from the bar)
Box jumps
F kix

IR

Stop IV Clayton and 12 at 3rd Person’s Retching Wall (Big Country did us the favor of impersonating 3rd Person)

MIKE TYSONS
BULG SS
HIGH PLANK

Stop V we moved a bit down the side walk

MERKINS
Leap frog
F kix

Ir
(Bear crawl down Handiramp to Noahs ark)

Stop VI Kirkwood and 12

Burpees (2x thruster 17-25)
Sgl leg wall thrusters
6”

IR

Stop VII Back at the Bridge

Merkins w hold on the low
Wall sits
F kix

IR

Stop VIII Clayton & Lealand

Burpees (2x merkins 20-25)
Squats
F kix

IR

Mary-
Plank x 25 IC
Merkins x 5
F Kix X 15 IC
Plank X 25 IC

Time

NMM:
What a great effort by all PAX this am. That one was a bit of a doozy and more than once YHC was close to Splash City. Thankfully, Big Country helped out w a little Splash around stop #5. Glad that all had a good time, the 413 guys and I were worried it was gonna be a 4 Horseman type of day but the PAX started trickling in at 0556. Deep Dish joined us on the way to Stop I and Black Lung was the “runner coming up, oh it’s just Lung” at Stop I. So cool to have Cowboy come hang w us for a bit and grab coffeeteria.

BH:
Many prayer requests for Ms suffering from cancer.
Big Country dealing with anger issues and doubt.
Fallen Heroes ruck in Chattanooga on 13 July. We have places to stay if anyone wants to Clown Car over on the 12th. Hit me up for details.

YHC,
??

Posted on

CLIMING

Temp: 73.5

PAX: Dupree, Prevac, Movin on Up, Reefer, Accounts Receivable, Big Perm, Black Widow, Penny Loafers, Deck the Hollis, Atlas, Ludwig, Bagger Vance

QIC: BV

Mosey down the big loop, lunge walk up, reverse lunge, politicians.

Nod to my Spirit Animal Grisham w 10 HSPU on the wall.

AYG to StartEx

WOR:
SSH X 13 IC
Hillbillies x 10 IC
IW x 10 IC
Squats x 10 IC
AL prom dates x 10 IC
Iron Crosses, Scorpions x 10 IC

THANG:
YHC was thinking about CLIMBING this week as such wanted to design a Q w that in mind. Only problem was YHC dropped the B inadvertently and the PAX didn’t have the joy of the 25 Burpees per round. Hence the Qonfusion on the rep counts from YHC. All in all, we did some good work and threw in 5 Burpees at the end in penance.

Pair off 1s and 2s then stay in circle for
C – Carolina Dry Docks x 5
L – Lunges x 10 (f,r,s,)
I – Imperial Squat Walkers x 15
M – Merkins x 20
B – Burpees x 25 ( YHC FAIL…totally forgot the B)
I – Inch Worms x 25
N – Nolan Ryans x 30
G – Gorilla Humpers x 35

Partner Indian Run around the big loop.

Rinse n Repeat CLIMING w the IW and Inch Worms switching places.

Partner Indian Run to CBC lot and back.

RNR CLIMING

Blind Partner Run to bottom of bus route flap jack to StartEx.

RNR CLIMING…feeling pretty Dum right now for forgetting the B.

MARY:
Supermans x 10 IC
Merkins x 5 OYO
Flutter Kix x 13 IC
Merkins x 5 OYO
BURPEES X 5 OYO
High Plank to Beast R/L x 5 IC
Flutter Kix X 16 IC

TIME

NMM:
Certainly it was my suconsious and not my Mississippi State lamskin that kept the B out of CLIMBING.
We still seemed to get the most out of today’s eatdown…YHC was awarded Sweat Stain of the week.
BH:
Leadership lunch today at Thistle Farms, Vector on Q.
Lots of families hurting out there men. We heard of two men lost last week, one with a wife 6 months pregnant. PSA…please get life insurance, disability insurance and a will at the very least. I have no dog in the fight with whom you purchase these things but please see someone about the basics. I am happy to share my thoughts face to face if you would like…I am in no way advocating one company over another, just something.
Keep the wives of Dupree, Ludwig, Penny Loafers and Missionary in your TAP.

SYITG,

BV