Matthew Gilbert – F3 Nashville

August 19, 2019

Burpees, Hills, Coupons, and Jane Fondos at Sir Ellington 13 August 2019

PAX: Blue Mule (Q), Yardsale, Dmish, PSL, Pope, Dupree, Foxtrottalksalot, Big Stick, Edible Arrangements, Trentdabbs7, CCR, J/K, Too Tall, Renegade, Boy Band, Bagger Vance, Dr. Smartt

Conditions: “Wet heat” as described by the PAX. Are any other words needed to emphasize this?

The Thang: Boy Band tweets out day before: “@bluemule has the honors tomorrow gents. Come see what you’re made of. Will it be burpees, hill runs, coupons, or 45 min of Jane Fonda’s?….only time will tell. SYITG.” So that’s basically what we did.

Burpees, Hills, and Coupons: 4 25# stacks of wrapped bricks. PAX mosey together as a team taking turns carrying the bricks. Stop periodically for burpees – 1, then 2, then 3, then continuing to increase to 10. Get after it.

Running and Jane Fondas: Arrive at the parking lot by the horse stables. Partner up. One PAX runs up and down the parking lot, one PAX does Jane Fondas. Flap jack each time a person runs there and back. Rinse and repeat until we’re sick of it.

Strong work, men. Pleasure to lead you last week. Now let’s see what @CAPSLOCK comes up for us tomorrow!

SYITG

BLUE MULE OUT

July 23, 2019

23 July 2019 — 5 PAX Calisthenics, Track, and Pullups @ III Pillars

PAX: Moneyshot, Trapper Keeper, En Fuego, Toothless, Blue Mule

Conditions: Very cool for summer in Tennessee. Nice mellow sunrise.

Mosey from start to track

Warm-o-Rama: Arm circles and claps, squats, good mornings, Willie Mayes Hayes

Thang 1: Five stations: run around the 1/8 mile track, burpee box jumps, squats, sit ups, push ups, each PAX takes a station, flapjack until all PAX has done each station four times (or was it five? I can’t remember….)

Thang 2: Two groups: One does knees to elbow pull ups, one does a lap around the track. Rinse and repeat 5x, aim for 100 pull ups. TCLAPS to all who hit the mark.

Sprint back to start and do five burpees.

Done. Doesn’t look like much on paper, but don’t judge it if you weren’t there!

Bullhorn: Libeery tonight, CSAUP Friday, 100 PAX convergence September, Qs go through AO Qs now, lift up those who are sick or unwell.

SYITG. Blue Mule OUT.

July 22, 2019

Westeros 22 July 2019 – ~1.75 Miles with Coupons, Endless Pushups

PAX: Vector, Drago, Bicentennial Man, BnB, Crablegs, Harvey Updyke, Hi-Viz, Cub Cadet, Crawl Space, Blue Mule (QIC)

Gloom Factor: Sunny, hot, and humid. Not much gloom to speak of.

Coupons: 4 sets wrapped bricks weighing ~25 pounds. Awkward. Heavy. Relentless. Get some.

Warm-O-Rama: Mosey (with bricks, so how much of a warm up was it?), arm circles, squats, good mornings, willie mayes hayes.

The Thang: Mosey with coupons. Trade off as needed. Mosey from parking lot to top of Lover’s Circle and back. Pause twice on the way and twice back for AMRAP merkins – 60 second, 60 seconds, 40 seconds, 12 reps. At top AMRAP merkins while partner sprints around top of Lover’s Circle.

Mary: 50 count flutterkicks.

Doctor’s Orders: That was a lot of coupon carrying. 5 minutes as needed stretching in order to loosen up whatever ails you. You deserve it after all that coupon carrying.

Doesn’t look like much on paper, but the heat and distance ran really snuck up on you.

Men, it was a pleasure to lead you.

SYITG

Blue Mule OUT

July 22, 2019

Bomber 12 July 2019 – 2100 Army Pull-Ups and Road Work

PAX: Bicentennial man, Hi-Viz, Bad Boy, Dewey Decimal, Firefox, Pumpkin Spice, Porcelain, Slater, Crablegs, Twin Peaks, Hambone, Lemon, Crawlspace, Toothless, Rightsaid, Trapper Keeper, Princess Aurora, Duplex, T-Cell, Tiny Dancer, Blue Mule (QIC)

Gloom Factor: Basically zero. Sun was up. Heat was obvious. Humidity was obnoxious.

Warm-O-Rama: Mosey short distance to the community center. Arm circles, side straddle hops, squats, and other nice and easy exercises to get loose.

Thang One: Group into threes. Goal = 100 Army pull-ups, which basically means a pull-up where your knees touch your elbows. One PAX does a set of pull-ups while one PAX does squats while one PAX runs one lap around the community center. When that runner gets back everyone flapjack. Rinse and repeat until everyone has a good faith chance to hit 100 – basically 6 rounds.

Thang Two: Road work. Run as a group around the golf course. Stop once for 20 sit-ups, once for 15 burpees, once for 1 minute squats, and once for 20 slow merkins.

Mary: Flutterkicks, hello dollies, jane fondas, and Homer to Marge.

Doesn’t look like much on paper, but the heat and distance ran really snuck up on you.

Men, it was a pleasure to lead you.

SYITG

Blue Mule OUT

July 8, 2019

11 PAX @ Westeros sprint, burpee, and pull-up

Monday 08 July 2019 @ Westeros

PAX: Blue Mule (QIC), Pumpkin Spice, Porcelain, Harvey, Ivan, Crablegs, BadBoy, CrawlSpace, RightSaid, TK

Gloom: Basically zero. Sunny and warm.

Very simple, but very effective. I love to get back to basics. And I love each and every one of you.

Warm-O-Rama: Mosey, arm circles, squats, all the basic stuff.

First Thang: Army Pull Ups: Pair up. Each PAX owes 100 pull ups where your knees touch your elbows. One PAX does 10 while other partner does situps. Flapjack until all PAX reach 100.

Second Thang: Sprints/Burpees: Sprint across parking lot, about 40 meters, then do 5 burpees. Rinse and repeat 10 times.

Sprint back to shovel flag — about a quarter of a mile!

Mary: Flutterkicks and Jane Fondas, then sprint back to the shovel flag again, about 40 more yards.

Spirited COT where all PAX commented on the amazing things we have to be thankful for. Extra points for Porcelain and

Gentlemen, it was my absolute pleasure to lead you.

SYITG

BLUE MULE OUT

June 21, 2019

21 June 2019 — Coupons and Burpees @ Bomber

Conditions: Very little gloom factor, mild in temp, but very humid.

PAX:

-Fireballs: Blue Mule (QIC), King P, Toothless, Firefox, Pumpkin Spice

-Bulldogs AKA Pitbulls: Hi-Viz, Vector, Cub Cadet, Defrost, Bareback

Warm-Up: Mosey with circle up with usual suspects – baby arm circles, squats, merkins, good mornings.

The Thang: Coupon Carries and Burpee Box Jumps

-Divide into two teams – the fireballs and the bulldogs

-One team moseys around the center and the parking lot carrying 2x ~25 lb coupons. Other team does burpee box jumps at the parking lot. When moseying team completes a lap, teams switch roles. Round completed when each team moseys and burpees.

-That’s ~15 minutes of burpee boxjumps. Pace yourself and modify as needed, but maintain intensity.

-Three rounds, each round taking just shy of 10 minutes.

Mary:

-Relocate to playground. Stay as two teams.

-One team calls out an ab exercises and does a short run there and back. Rinse and repeat until all PAX get to pick an exercise.

-All done – just 10 seconds left – all out sprint back to shovel flag.

Announcements, 6^th man, and COT. Simple, effective, and straightforward.

Announcements, 6th man, and COT. Simple, effective, and straightforward.

Pleasure to lead you men. SYITG!

Blue Mule OUT

March 12, 2019

12 PAX, mosey and pushups @ Westeros 11 MAR 2019

12 PAX, mosey and pushups @ Westeros 11 MAR 2019

PAX: Blue Mule (Q), Reveille, Porcelain, Tampa Libra, Vector, Bad Boy, Right Said, Crab Legs, High Viz, Pumpkin Spice, Big Pharma, Bicenntennial Man.

Conditions: Perfect. Dry, 50s, not humid.

The Thang: Mosey to top of lovers circle. Stop on the way there once for warm ups and twice for AYG pushups. At top, AYG squats, sprint around park, then AYG pushups. Mosey back to start, stop oj tje way four times for AYG pushups.

That’s a lot of pushups.

Look, that’s a short backblast, but that’s all there was to it.

Pleasure to lead you gentlemen. SYITG.

Blue Mule OUT.

February 20, 2019

8 PAX Indian Runs, Overhead Arm Claps, and Squats @ Westeros 19 February 2019

PAX: Blue Mule (Q), Porcelain, Right Said, Crawlspace, Vector, Pumpkin Spice, Bicentennial Man, Harvey

Conditions: Wet. Cold. Gloomy. Yuck.

Indian Run: From start through park to Lover’s Circle. Short warm ups at the beginning. Approximate distance = 1 mile. That’s a lot of elevation.

Calisthenics: Squats and overhead arm claps in cadence. Start with one, increase by one each set until reaching 10. Then overhead arm claps for several minutes. Then hold a squat for 90 seconds.

More Indian Run: From Lover’s Circle to start. Approximate distance = 1 mile.

Life Lesson: Reaching the top is tough. It requires a ton of grit, a ton of cardio, and a ton of determination. Bit when you’re at the top, it’s slippery, and it’s easy to wash down the side to the bottom. Don’t. When you work hard and reach the top, stay there — it’s worth the view.

Pleasure leading you gentlemen.

See you in the gloom.

Blue Mule OUT.

February 17, 2019

Split Q @ Stonewall 16 FEB 2019

Split Q @ Stonewall 16 FEB 2019

PAX: Blue Mule (Q), Bad Boy (Q), Big Stick, Bagger Vance, Shadow, Deep Dish, Hambone, Pop a Lock, Ride Along, Bootlegger, Boy Band

Conditions: Cold and slightly humid buy quite comfortable.

Situation: Many PAX told Bad Boy he was Qing. YHC Blue Mule was signed up on the sheet. Solution: Bad Boy takes first half, I take second half. Execute. YHC Blue Mule handles backblast.

Warm Up: Qed by Bad Boy: Mosey, several usual suspect warm up exercises.

Manmakers, Squats, and Running: Qed by Bad Boy: 30 squats, 1/4 mile mosey with 40 yard bearcrawl speedbump, 10 manmakers, mosey back the 1/4 mile with same speedbump. Rinse and repeat twice.

Arm Situation: Qed by Blue Mule: Four count overhead arm clap, one pushup chest to ground. Perform sets at 1 2 3 4 5 6 7 8 9 10 9 8 7 6 5 4 3 2 1. That’s 100 reps. Hambone mumblechatter: “That’s the first time ever my bicep has cramped.”

Coupon Mosey: 10 PAX. 5 coupons 25 – 30 pounds. Mosey around park – ~1 mile. 3 pitstops.

Pit Stop One: Coupon Duckwalk Suicides: Hold the coupon. Duckwalk suicide the basketball court — free throw, half court, other free throw, full court. That should make you want to hurl just reading it.

Pit Stop Two: Abs: 50 in cadence leg raises, 30 in cadence flutter kicks.

Pit Stop Three: Burpees: 1 2 3 4 5 4 3 2 1. That’s 25 for you math whizzes out there.

Mary: 60 second plank.

Life Lesson from Bad Boy: You *never* know who is watching. Maybe it is your coworker, your child, your spouse, your parent, your neighbor. Always represent yourself and everything you stand for. You have been given an unthinkable awesome gift — cherish it.

Pleasure leading you gentlemen. See you in the gloom.

Blue Mule and Bad Boy OUT

February 17, 2019

Life Lessons and Burpee Broadjumps @ Detention 15 FEB 2019

PAX: Blue Mule (Q), CCR, Black Lung, Moving On Up, DMish, PSL, Reefer, Black Widow, Yard Sale, Big Stick, Prevac, Floppy Disk, Thrombo, Accounts Receivable, CAPSLOCK, Danielson, Centipete, Dronezone, Blue Mule

Conditions: Humid and chili and gloomy.

Warm Up: 5 minutes of mosey. Arm circles, seal claps, squats, Willie Mayes Hayes.

The Thang: 100 Burpee Broad Jumps: All PAX pair up. One PAX does stationary exercise, other PAX does 10 burpee broad jumps. Round complete when each PAX does 20 burpee broad jumps. Stationary exercises were squats, overhead arm claps, flutter kicks, merkins, and burpees. Thang complete when all PAX complete 100 burpee broad jumps.

False Ending….

The Next Thang: Same concept, but substitute burpees for 1/8 mile run around parking lot.

Life Lesson Challenge: All February Qs involve life lesson. Life lesson today is false ending. The Thang wasn’t over when the broad jumps were completed — we still had a challenge ahead of us. When life gives you a pausing point, do not relent. Push through all the way to the complete finish.

Pleasure leading you gentlemen. See you in the gloom.

Blue Mule OUT