William Taylor – F3 Nashville

May 18, 2022

RaceTrack 2022/5/18

PAX: Barkley, Venus, Wedding Singer, Offshore, Tampa Libra, EZ Go, Faulkner, Umbrella, Hugs not Drugs, Penny Loafers, Nurse.Ratched, Ginger, Movin On Up
QIC: Boone’s Farm

Conditions: beautiful 60

WOR:

Circle up:

SSH x20
Squats x10
Michael Phelps x10
BAC x10 Merkins x10

Thang:

Mosey to Pull-up bars:

3 Lines, first does 1 rep, go to back

2 reps, repeat up to 5 and then back down to 1

Mosey to area between Uncle Julios and Del Frisco

Derkins x10, Irkins x15, Step-ups x10, lap around restaurants

repeat 2 more times, flutter kicks x50 IC

Mosey to stairs beside parking deck

Jump Squats x10 at bottom, Merkins x10 on flat area on the way up, LBC x20 at top, Merkins x10 on the way down

RnR

Mosey back to Start for American Hammers x20IC

Time

Prayers House on the Prairie endurance going through treatment. Look for ways to be servant particularly wives, kids and those we routinely impact.

Great effort by all this morning.

Always an honor,

April 20, 2022

PAX: Barkley, Venus, Blackwidow, Wedding Singer, Not a Sport, Toga, Ponzi, Offshore

QIC: Boone’s Farm

Conditions: crisp 40

WOR:

Circle up:

SSH x20
Squats x10
Michael Phelps x10
Merkins x10

Thang:

Mosey to GWP along path stopping for periodic speed bumps:

Burpees x10, Merkins x20, LBC x30
Iron Mikes x10, CDD x20, American Hammers x30 IC
Squat Jumps x10, Moutain Climbers x20, Flutters x30 IC

IPR back to start for COT.

Prayers remaining 413 Strong Man. Look for ways to be servant particularly wives, kids and those we routinely impact.

Great effort by all this morning. Coffee fellowship enjoyed by all.

Always an honor,

March 21, 2022

PAX: Barkley, Venus, Faulkner, Olan Mills, Blackwidow, Red Skull, Penny Loafers, Nurse.Ratched, Hugs not Drugs, Toga, Wedding Singer, House on the Praire

QIC: Boone’s Farm

Conditions: crisp 40

WOR:

Circle up:

SSH x20
Squats x10
WMH OYO
Michael Phelps x10
Merkins x10

Thang:

Mosey to GWP along path around to playground parking lot and partner up. P1 run lap around parking lot while P2 performs reps (combined) of exercise, flapjack:

Burpees x50
Squat Jumps x100
Merkins x150
LBC x200
Flutters x250 IC

2 sprints across half of parking lot. IPR back to start for Ring of Fire Merkins, J-Lo’s x20 IC slow and Low, Time. COT.

Prayers House on the prairie recovery, look for ways to be servant particularly wives, kids and those we routinely impact.

Great effort by all this morning. Coffee fellowship enjoyed by all.

Always an honor,

February 21, 2022

Purple Cow – GW’s Birthday 1 Day Early – 2022/2/21

PAX: Umbrella, Not a Sport, Barkley, Venus, Garfield, Faulkner, Olan Mills

QIC: Boone’s Farm

Conditions: mid 40’s

WOR:

Mosey to BHS track for 1 lap than circle up:

SSH x20
Squats x10
LBAC F/R x10
Michael Phelps x10
Air Presses x10
Merkins x10

Thang:

Mosey to goal line. Even though 1 day away, we’re celebrating George Washington’s birthday this morning 2/22/22:

Merkins x22, LBC x22, spring to 50, catch breath, sprint to other goal line
Squat Jumps x22, American Hammers x22 IC, spring to 50, catch breath, sprint to other goal line
CDD x22, Wrestling Bridges x22, spring to 50, catch breath, sprint to other goal line
Lunges x22, Flutters x22 IC, spring to 50, catch breath, sprint to other goal line
Repeat x3

Mosey back to start for COT:

Prayers for Not a sport’s mom battling depression, Hug’s niece’s cancer, House on the prairie Marine OCS, Merida and wife’s jobs keeping them apart for next several months, Umbrella’s wife’s change of treatment

Great effort by all this morning. Coffee fellowship enjoyed by all.

Always an honor,

January 12, 2022

RaceTrack 2022/1/12

PAX: House on the Praire, Ponzi, Hugs not Drugs, Black Widow, Umbrella, Tampa Libra, Big Bang, Cinderella, Merida, Wedding Singer, Movin on Up, Not a Sport, Barkley, Venus (met up with us at COT)

QIC: Boone’s Farm

Conditions: a balmy 32 or 35 depending on whose weather app was used

WOR:

SSH x20
Squats x10
Shoulder Presses x10
Michael Phelps x10
Merkins x10

Thang:

Mosey to stairs beside parking deck for AMRAP of running up the stairs pausing for 10 Irkins and 10 Merkins on the way up, 20 LBCs at the top sidewalk, 10 merkins and 10 Derkins on the way down, and 20 Squats at the bottom

Mosey back to start for:

50 4-count flutter kicks
20 4-count American hammers
30-sec plank

Great effort by all this morning. A pre-party of Ponzi and Big Bang did a Murf, so the several hundred additional merkins was not very appreciated. Quote of the day goes to Ponzi who said near the end that after all the merkins “I’m going to need to be fitted for a bra after all these merkins”.

Prayers for Snoop (F3 Franklin) battling Covid on ventilator, Not a sport’s mom battling depression, Hug’s mom’s surgery, House on the prairie Marine OCS, Merida and wife’s jobs keeping them apart for next several months

Always an honor,

December 22, 2021

Golden Horseshoe 2021-12-20

PAX: House on the Praire, Ponzi, Faulkner, Venus, Hugs not Drugs, Red Skull, Black Widow

QIC: Boone’s Farm

Conditions: a balmy 25

WOR:

Mosey to BHS track

SSH x20
Squats x10
Shoulder Presses x10
Michael Phelps x10

Thang:

Lap 1 around track
20 merkins, lap 2
20 merkins, 20 storm squats, lap 3
20 merkins, 20 storm squats, 20 dry docks, lap 4
20 merkins, 20 storm squats, 20 dry docks, 20 WWI, lap 5
20 merkins, 20 storm squats, 20 dry docks, 20 WWI, 20 Lunges (1 is 1), lap 6
20 storm squats, 20 dry docks, 20 WWI, 20 Iron Mikes, lap 7
20 dry docks, 20 WWI, 20 Iron Mikes, lap 8
20 WWI, 20 Iron Mikes, lap 9
20 Iron Mikes, lap 10

House on the prairie and Ponzi finished under the 33-minute time limit. Ponzi told YHC was about 5-7 seconds away from finishing under time (ouch). Everyone put out great effort this morning with rather chilly conditions.

Prayers for those who lost family and friends as holidays often brings those wounds fresh.

Always an honor,

October 19, 2021

PurpleCow – 2021/10/18 – 40th Birthday Bash

PAX: Toga, Blackwidow, DoubleCheck, Umbrella, Offshore, House on the Praire, Venus, Red Skull, Not a Sport, Wedding Singer

QIC: Boone’s Farm

Conditions: Perfect

WOR:

Mosey to BHS football field, 1 lap around track

SSH x20
LBAC x10 F/R
Squats x10
Air Presses x10
Merkins x10
Scorpion

Thang:

Line up on back of end zone:

10 squat jumps,
40 yard sprint
19 merkins
40 yard sprint
19 LBC
40 yard sprint
repeat x3 substituting for LBC American Hammers, Flutters IC, APD
run 1 lap

RnRx3

Mosey back to parking lot

Great effort by all this morning. Prayers for healing for Wedding Singer’s wife’s cousin in hospice for mercy and peace for him and family. Praise for Umbrella’s niece health. Appreciate y’all helping me celebrate my 40th. Appreciate y’all

Always an honor,

September 28, 2021

PurpleCow 2021/9/27

PAX: Toga, Blackwidow, DoubleCheck, Nurse.Ratched, Faulkner, Venus

QIC: Boone’s Farm

Conditions: Perfect

WOR:

SSH x20
WMH OYO
LBAC x10 F/R
Squats x10

Thang:

Mosey to GWP around path to playground for:

5 pull-ups,
10 wrestler bridges

RnRx5

Mosey to parking lot, partner up, P1 performs exercise, P2 lap around parking lot, flapjack for combined totals (1 group of 3 50% increase in rep count):

100 squat jumps
150 merkins
200 LBC
250 Flutter-kicks (4-count)

Mosey to basketball court for gassers x2

Indigenous People’s Run back to BMS with AYG up hill

Finish with 30 sec GM

Great effort by all this morning. Prayers for healing for Faulkner’s friend with cancer.

Always an honor,

July 13, 2021

PurpleCow – 2021/7/12

PAX: Wedding Singer, Ponzi, Ginger, Not-a-Sport, Blackwidow, DFrost

QIC: Boone’s Farm

Conditions: Schweaty

WOR:

Mosey to GWP

SSH x20
WMH x10
Merkins x10
Squats x10
Michael Phelps x10

Thang:

Mosey to playground for:

5 pull-ups,
10 swerkins
15 dips

RnRx4

Mosey to parking lot, partner up, P1 performs exercise, P2 lap around parking lot, flapjack for combined totals:

100 merkins
200 squats
300 LBC

Mosey to basketball court for gassers x4

Mosey back to BMS with AYG up hill

Finish with Mary:

20 American Hammers IC (real ones where whole torso rotates not just hands)
50 Flutters IC
J-Lo x10 IC

Great effort by all this morning. Prayers for Hugs dad and family, Not-a-sport’s friend Lindsey.

Always an honor,

June 8, 2021

Purple Cow 2021/6/7 – Golden Horseshoe

PAX: House on the Praire, Merida, Olan Mills, Wedding Singer, Ponzi, Ginger, Faulkner, Nurse.Ratched, Not-a-Sport, Penny Loafers

QIC: Boone’s Farm

Conditions: a bit muggy until the sprinkling started

WOR:

Mosey to BHS track

SSH x20
WMH x10
LBAC x10 F/R
Merkins x10
Squats x10
Shoulder Presses x10
Michael Phelps x10

Thang:

Lap 1 around track
20 merkins, lap 2
20 merkins, 20 storm squats, lap 3
20 merkins, 20 storm squats, 20 dry docks, lap 4
20 merkins, 20 storm squats, 20 dry docks, 20 WWI, lap 5
20 merkins, 20 storm squats, 20 dry docks, 20 WWI, 20 Iron Mikes (1 is 1 rep), lap 6
20 storm squats, 20 dry docks, 20 WWI, 20 Iron Mikes, lap 7
20 dry docks, 20 WWI, 20 Iron Mikes, lap 8
20 WWI, 20 Iron Mikes, lap 9
20 Iron Mikes, lap 10

Great effort by all this morning. House on the prairie was about 1/8 of lap from finishing in the 33 minute time limit.

Always an honor,

Author: William Taylor

RaceTrack 2022/5/18

Purple Cow – 2022/4/18

PAX: Barkley, Venus, Blackwidow, Wedding Singer, Not a Sport, Toga, Ponzi, Offshore

PurpleCow – 2022/3/21

PAX: Barkley, Venus, Faulkner, Olan Mills, Blackwidow, Red Skull, Penny Loafers, Nurse.Ratched, Hugs not Drugs, Toga, Wedding Singer, House on the Praire

Purple Cow – GW’s Birthday 1 Day Early – 2022/2/21

PAX: Umbrella, Not a Sport, Barkley, Venus, Garfield, Faulkner, Olan Mills

RaceTrack 2022/1/12

PAX: House on the Praire, Ponzi, Hugs not Drugs, Black Widow, Umbrella, Tampa Libra, Big Bang, Cinderella, Merida, Wedding Singer, Movin on Up, Not a Sport, Barkley, Venus (met up with us at COT)

Golden Horseshoe 2021-12-20

PurpleCow – 2021/10/18 – 40th Birthday Bash

PurpleCow 2021/9/27

PurpleCow – 2021/7/12

Purple Cow 2021/6/7 – Golden Horseshoe