Author: Mark Lenihan

Building onto Walk the Plank at Detention, Pirate’s Week concluded with Pirate’s Booty.

PAX: Brother at Law (QIC); Pocket Chicken; Hot Route; Hipster; Small Things.

Gloom Factor: Absolutely delightful.  What a life.

Mosey with a loop behind the building and some tennis court shuffles.

WOR: Standard stuff like SSH, GM, WMH, LBAC, Reverse, Plank work (regular and side).

Thang: Grab three weight plates and three slam balls from Pocket Chicken’s car and make our way to the play ground.  YHC has been battling a nasty cold all week and I didn’t much feel like running, so here is what we did:

Split into 2 groups and alternate these exercises for 1 minute on, short rest, then 1 minute on the next, and so on and so forth until all four are completed.

Round 1: Wall Balls, Dead Man Walks (walking lunge with plate overhead), Slam Balls, Goblet squats.

Mosey the building.

Round 2: Bulgarian split squat (leg 1); toe touches at bench; Bulgarian split squat (leg 2); box jumps.

Mosey the building

Round 3: RDLs, lateral box step (leg 1); goblet squats; lateral box step (leg 2).

Mosey the building

Lightning round: 5 exercises, 40 seconds each exercise, 10 second rest, rotate.  Exercises were: RDLs, box jumps; wall balls; swingset TRX jump squats; goblet squats.

MARY: Fire hydrants; 10 merkins.  Fin.

Always an honor to lead.  The weather was an absolute delight this morning.  Lots of good coffeeteeria talk about how expensive home ownership is.  The American dream!

There is talk of a second East location amongst these five stalwarts.  Keep your ears to the ground and keep spreading the word.

Enjoy your Labor Day.

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17 of Nashville’s gnarliest Blackbeards and Calico Jacks braved the rain, flew the skull and bones, and walked the plank this morning. Here’s how it went down.

PAX: Bagger Vance, No Show Jones, PSL, Accounts Receivable, Foxtrot, Yardsale, Tampa Libra, Rosemary, Movin’ On Up, Master Splinter, White Russion, School Girl, Sandman, Bueller, Prevac, CCR (co-QIC), Brother at Law (co-QIC).

WOR: Mosey the bus loop and divert to to pavilion.  Then for a very standard WOR mix of SSH, GMs, WMHs, LBAC, LBAC reverse, and HOPKICKS!  Pirates dance by just doing hopkicks.  So the more you know.

Today’s Walk the Plank workout was a plank heavy tabata led by Brother at Law, with a CCR adventure after every two tabatas.  Here’s what we did:

Tabata 1: Mountain Climbers

Tabata 2: Merkin Jacks

CCR Adventure: Down to bottom of hill for 20 180 squats, run back to pavillion.

Tabata 3: Head, Shoulders, Knees, and Toes Taps

Tabata 4: Groiners

CCR Adventure 2: 20 rows, 10 pull ups, 15 burpees.

Tabata 5: Cross Body Mountain Climbers

Tabata 6: Alternating Merkin Jacks (odds) and Plank Jacks (even).

CCR ran the baseball loop back to the parking lot for some MARY: low plank, flutter kix, burpees x10.  And that’s all she wrote.

Playlist: “He’s a Pirate” from Pirates of the Carribean Soundtrack; “Sloop John B” by the Beach Boys; “Sea Stories” by Sturgill Simpson; “Ocean Breathes Salty” by Modest Mouse; “Ocean Man” by Ween; “Gallows Pole” by Led Zepplin; “Sail on Sailor” by the Beach Boys; “Come Sail Away” by Styx; “I Sat by the Ocean” by QOTSA.

 

Five year convergence September 14th at 6:00 AM at Sevier Park.

413 Strong class is almost done.  Go see them on Tuesday for a run or Thursday for a boot camp before they wrap up.

Prayers for sick and suffering friends and family.

 

Here’s how it went down on the East Side this AM.

PAX: Brother at Law (QIC); Pocket Chicken; Hipster; CCR; Vegemite; Small Things; Sand Lapper; White Cloud; YGR (FNG); and Reba (FNG).

WOR: Mosey around the block and over tennis courts.  Get together for a BAL WOR classic: SSH, Good Mornings; Willie Mays Hayes, Yoga Arm Circles.

THANG:

Mosey to playground and benches.  Split into two groups of 5.  Each group does 5 minute AMRAP of the following.

AMRAP 1: Cindy (5 pullups, 10 merkins, 15 squats).

AMRAP 2: DIDs (10 decline merkins, 15 incline merkins, 20 dips), then 10 box jumps.

Healthy mosey around the community center before we switch out.

 

Mosey down to the big bad hill and partner up.  P1 backwards runs up the hill and forward mosey back down while P2 performs absolution at bottom of hill (pushup in place of groiner, does this have a name?).  Switch out.  Rinse and repeat so each partner runs the hill 3x.

 

Mosey back up to tennis courts (lost some men on the hill) for SLAD lunges.  Lunge superset consisting of the following:  EMOM, alternating legs each minute, perform the following: 5 pulse lunges, 5 lunge to knee raise, 5 stork lunges, 5 half step lunges, 5 curtsy lunges.  Did 8 total sets, so 4 on each leg.  Those aren’t fun.

Little lateral movement with some McEnroes to shake it out after.

 

Mosey to parking lot for MARY: AL prom date progression: two legged x10, R leg cross x10, L leg cross x10, GMs x10.

That’s all she wrote.  Great to have two FNGs at The Buffalo, welcome YGR (Young Gun Rattler? Yikes Green Rodents?) and Reba.  Pocket Chicken’s debut Q next week.  He will be doing things his own way.  You don’t want to miss this.

Hot Route and YHC will be setting up an East side happy hour in the near future.  Keep your eyes peeled.

-30-

It was another dank day in the Bottoms for 7 East Nashville Hard Bodies.  Nothing better.

PAX: Hot Route (co-QIC); Pocket Chicken; Small Things; Ed Hoculis; Skill Craft (FNG); White Cloud; Brother at Law (co-QIC)

Disclaimer and WOR by Brother at Law

Mosey around the block.  Ed Hoculis pulls in late.  Big smile on his face knowing he missed Mosey.  Classic.

WOR: SSH x20; GM x10; WMH x10; Imperial Walkers x10; Warrior flow with LBAC and RLBAC x10.

THANG

Round 1 by Hot Route

7 cardio exercises.  30 seconds each exercise.  No breaks between sets except when we ran down into the bottoms between the second and third ones.  Supposed to get more intense each one.  Lots of self-regulation here.

1. Jog in place
2. SSH
3. Heisman
4. Heisman w/ shuffle
5. High knees
6. Butt kickers
7. Mummy dance (not the Phish song Moma Dance, but close)

Brother at Law tags in for SLAD Sets, our newest lunge super sets.  EMOM: 5 reps static lunge; 5 reps lunge to knee raise; 5 reps stork lunge; 5 reps half step lunge; 5 reps curtsy lunge.  Switch legs every minute.  10 minutes total.  Legs were a wee bit jelly after this.

Run up the hill back to Community Center for some high plank and merkins OYO as we wait for the six.

Hot Route took us out with some MARY: high planks, ski jumpers; hip raise/hollow outs; american hammers.

Time

Always a pleasure to lead and be lead with you guys.  Might be a real light crowd next week.  Please tell your friends.

Offered up intentions.  Listened to some nature.  Closed with Matthew 25: “I was a stranger and you invited me in.”

Better late than never…..

A rousing Friday morning at The Buffalo is the best way to start off the weekend.  And this running of The Buffalo was no different.  Here is how things went down.

PAX: Hot Route; Small Things; Locusts and Honey; Dial Up; Hipster; and Brother at Law (QIC)

WOR: Jog around the block.  Get some good stretching in.  SPECIAL: Today was international yoga day.  So we did some downward facing dog and warrior flows to set the mood.  It was real nice.

THANG: Mosey down to the Pavilion for some bench work.  20 seconds on, 10 seconds off: Bulgarian Split Squat; Reverse that; dip; box jump.  Rinse and Repeat for four total super sets.

Mosey to the big hill.  Partner off.  P1 runs the hill up and back while P2 does some absolution plank work at the bottom: high plank, thruster (in), thruster out); one elbow down; second elbow down; plank jack; recover.  8 count.  Each partner runs the hill four times.

Mosey up to tennis courts for some Deck of Death.  Hearts are burpees; diamonds are mt. climbers; clubs are squats; spades are suicides (each leg of a suicide counts as one).  There was a wildly disproportionate number of spades drawn in the 12 or so minutes that we did this.  Lots and lots of suicide sprints.  Sorry!

Mosey to parking lot for the first performance of Bruce Springsteen’s “I’m Going Down”.  Everybody loved it and hated it all at once.  That’ll make another appearance for sure.

Little bit of Mary for good measure and we called it a day.

Prayers were offered up.  Announcements were made.  Hipster had the coffee.  It was a joy.  Thanks as always for turning out.

It’s payday and it’s Friday.  So it’s a good day.  Here’s what we did at The Buffalo to celebrate.

Conditions: Absolutely delightful.

PAX: Hipster, Pocket Chicken; Roundabout (FNG); Locusts and Honey (FNG); Hot Route; Small Things; Tampa Libra; Brother at Law (QIC)

WOR: Mosey around the tennis courts.  Circle up for SSH x20; GM x10; WMH x10; LBAC lunge x10; reverse LBAC w/ lunge x10; Imperial Walkers x10; Hilbillies x10; Slow and Low merkins x10.

THANG: Two of us grab coupons a la Pocket Chicken and everybody meet at tennis courts.  Then we did something that according to the Exicon is call Colonel Trautman.   Okay!  Everybody gathered at tennis courts, roughly 20 yards from playground.  P1 runs to playground for three pullups, then runs back to tennis court.  P2 does 10 merkins then holds high plank.  Tag out when P1 returns.  Rinse and repeat.  Each pair went at least four times, so 12 pull ups, 40 merkins, and some good high plank time too.

Mosey to the big hill at Shelby Ave.  One partner runs backwards up the hill, then forwards back down, while second partner AMRAPs the following: Set 1: Merkins; Set 2: Dry Docks; Set 3: Mountain Climber Merkins.  Tagging in and out throughout.  Rinse and repeat entire thing once.

Mosey back up to tennis courts for some four corners.

Corner 1: AMRAP Squat and overhead press with 25 lb weight plate.

Corner 2: AMRAP Ariana Grandes

Corner 3: AMRAP Lt. Dans

Corner 4: 30 LBCs.

When the 30 LBCs are done they mosey to the next corner, who then mosey to the next corner, so on and so forth.  We made two full rotations with our time left.

Mary: American Hammers x20; ASTs x20; some leg stretches because it sounded good; 5 burpees for trash talking Tampa Libra who has no time for feelings.  All done.

Announcements:  Lots of F3 and F3-adjacent families to keep in our prayers.  Sinclair family, Penny Loafers family; Tampa as they begin process of adoption; lots of new dads and dads with little ones on the way too.

T Claps to Pocket Chicken for promotion at work.  I want to say Commander.  I hope that’s right.

Always an honor to work with and lead you guys.  I’ll be in California next week but can’t wait to get back at it.

Another class at 4:13 Strong assembled with the men of F3 for another seven weeks of fun.  I just recycled the same workout I did last time pretty much.  And hell I’ll probably do that again for the next class.  It works!

PAX: Bagger Vance; Casual Friday; Paco; Khakis; Fame-O; Hot n’ Ready; Puddle; Boo; Red Skull; T-Rex fka Dreads; Walk On; Juice; Black Widow; Lockbox; Notes; Big Country; Stretch; Brother at Law (QIC).

WOR: YHC cranked the victory song of your Western Conference Champion St. Louis Blues for the mosey: Laura Branigan’s banger “Gloria”.  Damn good way to start a Thursday.

Mosey to back corner of property through gravel lot, touch gate, then to basketball court for some stretching.  SSH x20, GM x10, WMH x10, Lunging LBAC x10, Reverse LLBAC x10, Windmill x10.  I think that’s it.

THANG: Just like last time I did this, name of the game was constant movement and getting back to relieve your partner.   Count off 1’s and 2’s (I believe we successfully had 4:13 guys paired off with non-4:13 guys).  We never ran far, but it all added up.

One partner grab a coupon and we all mosey’d to the short hill by the trees.  P1 does work for time at top of the hill.    P2 runs to bottom of hill, then runs back up and tags P1 out.  No sets, no reps, just work on called out exercise until Q calls out something different.  Rinse, repeat, rinse, repeat, rinse, repeat, ad nauseum.

Exercises for three minutes each exercise: 1) burpees; 2) American hammers; 3) squat and overhead press; 4) mountain climbers; and 5) curls (beach season!).

Everybody was looking a little worse for wear, so we took a minute for a core social with lots of high plank and WWI’s.  Then just repeat the same five exercises above but this time for two minutes each exercise.  All while partner is running the hill and back.

Mosey back to parking lot for some MARY: American Hammers x20; AL Prom Dates x20; Flutter Kicks x20.  Then I think some high plank to finish it off?  Time!

Announcements: Complimented the COT efficiency.  Best ever from a 413 class I think.  A 413 member asked me how F3 started and I obviously deferred to BV who handled with great aplomb.

Props to Q who, after vomiting mid-workout, told me I went too easy on the new class.  Oh brother.

Offered up a prayer of gratitude for F3, 413 Strong, and our ability to bounce back from mistakes.  I’ve made plenty and will make more.  But it’s what we do after our mistakes that defines us.  Really proud to see Q and Terrence back in the class after tripping up in previous classes.  The right choice is rarely the easy choice.  Let’s help them see it out.

Bagger is leading a 5000 calorie sweatfest on Memorial Day.  Details on Slack.

The Buffalo in East Nashville is going great.  Come see us!

Done.

The third running of The Buffalo went as follows:

PAX: Vegemite, Hot Route, CCR, Pocket Chicken, Ed Hocules (FNG), Brother at Law.

Conditions: Warm.  Humid.  Thick.

Mosey around the block up to 19th and back to the parking lot for some WOR.  SSH x20; GM x10; WMH x10; LBAC x10; RLBAC x10.

Thang: Mosey to the big hill on Shelby Ave as it meanders into the park.  Stop at the jungle gym on the way for 5 pull ups for good measure.  Once we get to the hill, a round of 7’s with Carolina Dry Docks at the top and jump squats at the bottom.  First time doing anything on that hill and it’s a monster.  More to come in future weeks.

Mosey to tennis court.  Burpee broad jump baseline of court, then Lt. Dan the long-side (alleys).  Make your way all the around the court.  Plank and wait for the six.

Partner up for some Suicide Dora 123’s using the alleys with merkins, LBC’s, squats.

Mosey back to playground and benches for 4 four rounds of: 30 second box jumps on picnic benches followed by 5 pull ups.

6MOM: Some high plank, some american hammers, some flutter kicks, then some high plank.

Time.

 

Announcements: Great to have FNG (Ed) Hocules (aspiring football referee that also has muscular arms) combined with Hercules because why not.  He rolled up on his bike and noted on his way out that next time he would drive.  It appears he may have underestimated the workout.  Let’s keep those FNG’s coming!  Hocules was my friend but we’ve had a good steady stream of new guys.  Let me know if you know guys in East that could benefit from F3!

Discussed new 4:13 class going through mental toughness week and starting week of 5/20.

Memorial Day CSAUP at Concord Road YMCA from 5-8 am.  Join for any hour block that works for you.  Chicken Pocket, Hot Route, and YHC will likely be with our wives and children at SLAM in Shelby Park, where our M’s workout, because husbands are invited on federal holidays.  Let me know if you’re interested.  Kids are not only welcomed, but encouraged.

Prayers offered up for Sinclair family and discussion on ways to chip in.

I offered some thoughts on how it’s been a stressful couple of weeks but how important perspective is and how blessed I am.

End

The first ever running of The Buffalo was a great success.  13 strapping men turned out to see what Shelby Park had to offer.  We have only scratched the surface my friends.

PAX: Hipster; Tampa Libra; Razorback; Ludwig; Sidewalk Prophet; White Cloud; Dick Whitman; Hot Route; Vector; Princess Aurora; Pumpkin Spice; Hambone; Brother at Law (QIC).

WOR: Jog the long away around the tennis courts, through the parking lot, and back through the playground to the parking lot for some…

Side Straddle Hops x20; Good Mornings x10; Willie Mays Hays x10; LBAC w/ lunge x10; reverse that x10; Slow and Low Merkins x10.

THANG: Mosey to the tennis courts for DORA 123 partner suicides.  Partner 1 runs a suicide (all 3 alleys and back) while Partner 2 starts work on Dora: 100 merkins total; 200 LBCs total; 300 squats total.  Plank and wait for the six.

Mosey down the winding stretch of Shelby Ave south of the community center to the Mission Picnic Pavilion for the following:

1 set of DIDs (10 decline merkins; 15 incline merkins; 20 dips)

30 seconds AMRAP Split Squats

Rinse and repeat on opposite leg

30 seconds AMRAP box jumps

Then do that whole super set over again.

 

Mosey back out of the park up Shelby Park Greenway, which is a real bastard.  Stop at each alcove to gather the troops, with planks and merkins performed while waiting.

6 MOM: Only had a few minutes left, so finished it up holding some high plank.

 

Announcements: An excellent first day at The Buffalo.  3 FNGs came out and were named (Sidwalk Prophet; Dick Whitman; White Cloud).  Many thanks to the Crieve Hall and West Side residents for bringing them out and coming to support us.  We have more FNGs ready to come as well, so there will be plenty more where that came from.  We got a nice little taste of what this AO has to offer but we’re only scratching the surface.  The one constant is that brutal hill coming back out of the Park.  That’s not going anywhere.

It’s been a really great 18 months for YHC being involved with F3 and launching an East Nashville AO has been on my to do list for about 12 of those months.  So excited to finally get it going and so appreciative of everybody’s support.  Especially my main man Hot Route, whose support finally made the East AO happen.

Second East Nashville AO?  Hipster is ready to launch a Cornelia Fort AO next.  Let’s do it!

Many thanks to Hipster for the coffee.  Great coffeteria after.

The drug dogs (bomb dogs?) at Shelby Park Community Center were very reassuring and reminded us that we were safe.

Shouts to the first officer on the scene who yelled at us as we mosey’d.  Turned out he was nice though and thought we were rucking.  I told him to join us, he said “This is what I’m doing at 530 am on Friday’s.”  Touche.

I led us out with a short prayer expressing my gratitude for F3 and all that it does for me.  Sentiments outlined above.

Brother at Law