Author: Matt Clark

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Pedestrian! Dog! Dog Driving Car!

14 Aug 2020

Conditions: Delightfully gloomy, almost a muggy coolness at the end

PAX:  20! – Hi Viz, Harvey Updyke, Siri, Right Said, Bareback, River Dawg, Hambone, Toothless, Drago, Crawlspace, The Nanny, Pumpkin Spice, BnB, Michelin Man, Vector (respect), Cub Cadet, T-Cell, Buster Bluth, Princess Aurora, Crablegs (QIC)

WoR: Mosey with side shuffle & bernie the length of the driving range, lunge walk the width on the back side, imperial walk for 80yards or so and mosey back to the startex for some good mornings.

Thang:

PAX took a mosey to line the sidewalks of Murphy Road, keeping at least 6feet and covering both sides. We did 6 rounds of approximately 5 minutes each of a stationary exercise and then something in reaction to passers by.  Each Pedestrian spotted was 1 rep, Car was 2 reps and dog was 4 reps of the reaction exercise.

Pairings were:

  • Overhead Claps & Burpees
  • American Hammers & Crunchy Frogs
  • Air Presses & Mountain Climbers
  • Imperial Walkers and Jump Tucks
  • SSH and Lt. Dans
  • Squats & Jump Tucks

Or something like that…the record is now fuzzy.

There was controversy about what constituted a car, how many reps per axle of a large truck, what to do if a dog was driving the car and at least one 15 count set for a conversation with stranger driving while he had a dog.

CoT: Praise for better news surrounding PA’s brother in law.

NMM: I had a good time, hope y’all did too.  We will do this again, but not soon.

Crablegs

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Hot Tub Time Machine

Conditions: Super gloom – palpable…visible…thicc

PAX: Crablegs (QIC), Pumpkin Spice, DFrost, Bareback, Michelin Man, THE Situation, Siri

WoR: Mosey around the park with some side to side, butt kickers, high knees, bernie, etc. Then we got loose with Moroccan night clubs and a few atlantis favorites.

THANG:

PAX took a short mosey to the tank and got started on the time machine. 4 exercises – merkin, squat, 90 degree leg raise and back extension.

In Time Machine** fashion, PAX did 1 rep of each of the above exercises and took a lap around the tank. SSH while you wait and then 2 reps of each, so on, so forth up to 9 (due to time). That’s your 9th merkin taking 9 counts down and 9 counts up…ouch!

**Time Machine format: 1st rep = 1 count up, 1 count down, 2nd rep = 2 counts up, 2 counts down…8th rep = 8 counts up, 8 counts down…etc

CoT & Out.

Crablegs

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Birthday Burner – no thanks to Bruce

10 August 2020 – Birthday Burner, no thanks to Bruce

PAX: Pumpkin Spice, Hambone, BnB, Vector, Hi Viz, Siri, Blue Mule, Sal Pal, Bad Boy, Right Said, Michelin Man, Drago, Harvey Updyke, Natural Ice, DFrost, Cub Cadet, Crawlspace, Crablegs(QIC)

Conditions: Dark, muggy, and muggier still at the Hillwood Pool Microclimate

WoR: PAX Started with a gentle mosey counterclockwise around the park and up Elmington to the Hillwood Parking lot – the only non-grassy space at this AO that could accomodate 18! (not factorial…Hambone…) PAX.

We got loose with some Good mornings and other lower body activities.  YHC was disappointed by Bruce Cupcake/Brooks Koepka digging his own grave at the PGA and decided to take out that frustration on the lower body of the PAX. All were better for it, save for Bruce.

THANG

YHC rang in 32years this AM so we started and ended with a 16 burpee (or Bonnie Blair + Jump squat if you choose) buy in and out.

Next…

Every minute on the minute, starting at 4 reps and adding 4 reps each minute for a total of 8 mins and eventually 32 reps of the following + a waiting exercise until the next minute

  • Squats/Imperial Walkers
  • 90 degree leg raises/Alabama Prom Dates
  • Merkins (or lunges for the wounded)/Side Straddle Hops

Mosey back for the 16 burpee buy out.

COT: Praise for the encouragement of the PAX and for Tallu Quinn dealing with Brain Cancer. Link is here to learn more about her story and support her family if you so choose.

NMM: It’s a privilige to lead the PAX, as always. YHC very grateful to make it to 32 and am looking forward to a year that sees the onset of parenthood and maybe even inroads to a real job.  I’m incredibly grateful for the encouragement of the PAX, particularly in 2018 when I was deep in the wilderness of life decisions. You guys were the support that I needed then and I hope that I can be the same for someone now or in the future.

Stay crabby,

Crablegs

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1600 Pennsylvania Ave. – 17 Feb 2020 @ Westeros

Westeros – 17 Feb 2020. Presidential.

13 PAX took on the beautiful holiday  morning with vigor and without the ability to count or follow directions.

QIC: Crablegs

PAX: Black Lung, Vector, Bicentennial Man, Cowbell (wearing sneakers!), Drago, Michelin Man, Defrost, Blue Mule, Pumpkin Spice, T Cell, Crawlspace, Ahab

WOR:

  • Mosey on over to the Crab trap for some SSH, WMH, Squats, & walkers

THE THANG:

PAX approached the oval office – aka Circular hill by the gym that we frequent and prepared for 45 reps of the following with a trip around the hill (clockwise) after each:

Windshield Wipers

High Knees (4ct?)

Impeccable (Impeachable?) Merkins

Teddy Roosevelt Twists, aka American Hammers – 2-4ct

Extenders -some count.

Speedy PAX waited with Capitol Hillbillies for the 6 then round 2.

House-y Crunch Frogs

Obama (Bear crawl up the hill with 4 merkins every 4 hand moves – west side delight)

Urkell (Czech for Original) – Washington Walkers (imperial)

Squats

Extra Squats (recount!)

Fun was had by all and we finished right on the number.

MOLESKINE:

Beautiful morning – always a pleasure to lead

BULLHORN:

T&P for the Fogartys, Bad Boy, Hipster, Siri, and all of our other walking wounded.

 

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3S, 2Turkeys – 14 for a gloomy gobbler at Bomber

We had 14 PAX + a brief coupon delivery man (PA) for a gloomy gobbler. We fully utilized the 3S2T philosophy – Sauce, Sides, Serious Precipitation + Turkey & Turkey. Joke still didn’t land…We all learned that the human body don’t rust in the rain.

PAX: Porcelain, Blue Mule, Duplex, Right Said, Toothless, Hambone, Cub Cadet, Black Lung, Bicentennial Man, HiViz, T cell, River Dawg, Covenant Eyes

QIC: Crablegs

Conditions: Gloomy. ~58F with a nice, progressive rain shower that finished conveniently at the same time as the workout.

GETTING WARM:

  • Most Thanksgivings begin with a bit of travel so PAX took a meandering road trip mosey around the McCabe clubhouse area. We were fortunate for no unnecessary slowdowns or disagreements about the radio.
  • Next was a brief, non-creative Warm-a-rama with highlights of the moroccan night club and OYO good mornings.

THE THANG:

  • PAX counted off and picked partners because nobody should be alone on Thanksgiving.
  • We all headed to the coupon corner to gather up the necessary tools to prepare for the feast. We had cinder blocks, kettle bells, Ruck Plates, Bumper plates, Mule bricks and others – shout out Blue Mule, PA, Cub Cadet, EnFuego, T cell and Porcelain for the coups. Sorry if you brought a coup and I missed you here.
  • PAX began to prepare the Thanksgiving TURKEY. One partner took a turkey trot to the top of the hill and made room for the meal with 3 burpees at the top while the other was going for AMRAP of the Turkey exercises below.
  • T-U-R-K-E-Y
  • Turkins- strongly resemble Merkins
  • Upright Coupon Rows – to row the Mayflower
  • (plymouth) ROCKERs – similar to a coupon side lunge
  • Korn bread Koupon thrusters (like the band)
  • Elf on the shelf – American Hammer style movement with a coupon thruster in the middle, in order to both retrieve and place said elf on said shelf.
  • Yam Yurpees

PAX then brought their air chairs to the air table and passed the plate. Once the plates were sufficiently passed, we went back for seconds and modified the Turkey to swap the 3 burpees up top for 1 Yurpee and the Yam Yurpees with American Yammers, which are exactly what you think they are (+coupon).

PAX returned to the table for more plate passing, this time with double the plates. Perfect form was needed to impress the in-laws and most succeeded.

MOLESKINE:

It was a pleasure to get back and lead the PAX at #Bomber. Many thanks to all getting out in the rain and making the most of the DRP. We missed our brothers in the Vandersack (s/o Pumpkin Spice, Vector, $$$nake). Prayers for Covenant Eyes’ friend Nathan and their family after the recent loss of his mother and for all of those lonely and without family during the Thanksgiving season (esp River Dawg’s Wife’s Ministry). There’s no room in the backblast to express my gratitude towards the PAX of F3 for helping my own acceleration.

BULLHORN:

  • Be on the lookout for info regarding Thursday workouts next week. #Atlantis is likely out, but we’ll see.
  • 11/23 – The FitTest Challenge at Nolensville High – 0600
  • 12/1 – 3rd F opp with Crievewood Baptist and Room at the Inn – details and sign up here
  • 1/16 – Gentleman’s Dinner at Jimmy Kelly’s – 1800 – HC here

Gobble gobble,

Crablegs

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III Pillars…2 Workouts

III Pillars, 3 Sept 2019

Conditions: late summer cool with a side of heat

PAX: – TK, Silver Medal, Tchaikovsky, Twin Peaks, Bicentennial Man, Money Shot, Princess Aurora, En fuego, Right Said, Hi-Viz, Pumpkin Spice, Crablegs (QIC

Warm-A-Rama: SSH, OH & Seal Claps, Good Mornings, Lunges, Imperial Walkers.

Main Event: 

12 PAX split themselves evenly among two workouts:

  1. Ironpax Week 1
  2. The Tougher Workout

Ironpax Week 1 is as follows:

  • Broad jump 10yards, followed by 10 burpees, 10 Bonnie Blairs, 10 Big Boy sit-ups. Repeat x 2 for a total of 30 yards, bearcrawl back to the start (30yards) and repeat the whole thing x 5.

Workout 2 went as follows:

  • Suicide ladder on the 60 yard field
    • Travel to 10 yard line with a lunge, then at the line: 1 burpee, 2 squats, 3 J-Lo’s, bernie back to the start.
    • Lunge to the 20 yard line: 2 Burpees, 4 Squats, 6 J-Lo, Bernie Back
    • Lunge to the 30: 3 Burp, 6 Squat, 9 J-Lo, etc until the 60 yard line
  • Suicide ladder #2
    • Sprint to the 10, 1 egg drop/yo yo (sort of a backwards burpee, rolling on the back and standing up without using arms or hands), then back to start
    • Sprint to the 20, 2 egg drop/ yo yo,
    • repeat to the 60
  • Part 3: PAX joined up with their brethren still completing the Ironpax challenge and did the workout along with them.

COT + Announcements:

Shamelessly copied from Toothless:

  • Iron PAX 2019 is in full swing, catch the workouts on Mondays across F3 Nashville or other days if they’re offered – if you’re the Q on another day and have PAX who typically don’t post on Monday’s consider leading PAX through the Iron PAX challenge for the week
  • F3 Nashville 5 year anniversary is coming up on September 14, sign up form is a yes and no kind of RSVP so even if you’ll be DR, sign up and say you won’t be joining so the count is more accurate
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Journey to the lost Circuit City

Location: Atlantis

Conditions: 77F, muggy but tolerable

Spice Index: 46

QIC: Crablegs

PAX: 15 total – best showing of Atlantis every by 7

Cunning Linguist, Vector, Brown Shorts (WL), Right Said, Padre (WL), Bareback, Hi-Viz, Princess Aurora, TK, Hipster, Toothless, Bicentennial Man, En Fuego, Pumpkin Spice

PAX accepted the challenge of the Swaggy P games and showed up to Atlantis in droves.

We took a journey around the barrier reef/running trail that encircles the lost city to limber up the PAX, followed by a Warmorama consisting of SSH, LBACs, Moroccan night clubs, Imperial walkers and good mornings.

THE THANG

PAX grabbed a partner and prepared for a circuit as follows:

AMRAP: 1 minute of Merkins, 1 minute of partner rows (1 PAX in high plank w/ partner doing a 1 arm row of that PAX) at 30s per arm, 1 minute of ab exercise (flutters -> Hammers -> Prom dates)

Following each circuit the PAX kept the heart rate up with suicides in the parking lot with the telephone poles as their markers

  • R3und 1: all 4 poles
  • Round 2: 3 poles
  • Round 3: Bernicide – bernie suicide to the third pole and back to the shovel flag.

We finished off with some stretching, particularly of the lower back that was well challenged with today’s exercise.

MOLESKIN

  • Many thanks to all the PAX who brought Atlantis to life today. The bar has been set.
  • T Claps to PA for completing 35 trips up and down Mt Covenant to celebrate turning 35.
  • Swaggy P games are in full effect with the score showing
    • Team Fitness: 18
    • Team Fellowship: 21
    • Team Faith: 27

You can follow along with the scoring here

BULLHORN

  • Prayers for Porcelain, M and 2.0 as delivery seems near. Look out for a meal train

– Crablegs

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III Pillars – 5/14/2019 – 7s Heaven

Conditions: Crisp, 48 degrees, gorgeous overall

8 PAX: Nibbler (F3 Metro), En Fuego, Toothless, Bare Back, Covenant Eyes, Trapper Keeper, Boone’s Farm, Crablegs (QIC)

Warm-a-Rama: 

  • PAX started with a quick Micro Mosey to a flat part of the parking lot for SSH, LBACs+Seal/Overhead claps + Moroccan Night clubs, followed by squats and some good mornings.

Thang:

  • PAX made a mumble chatter filled mosey towards mount covenant and set up shop on the safety of the parking deck just across from the entrance. Today’s workout was a simple set of 7s, and after a bit of confusion/ word salad from the Q, the PAX got started with the 7s(sets’o’5)
    • Merkins (in sets of 5) at the bottom of the hill (30, 25, 20, etc..)
    • Travel the length of Mt. Covenant
    • Partner rows/curls at the top (5, 10,15,etc..)
  • This turned out to be a bit of Lethal Simplicity and, as has been tradition for the month of May, the Q’s eyes were bigger than his exercise tolerance. Most PAX stopped a trip or two shy of the overall mark.
  • We took a mosey back to the level ground of the III Pillars parking lot for 4-5 min of MARecoverY with stretching. YHC suffered a calf injury on the final hill trip that will likely lead to me being the Q of the #ModSquad for the next week or so.

Announcements

  • Prayers for Ludwig’s wife and family during time of recovery for surgery
  • Continue to donate to Porcelain’s fundraising campaign for this weekend’s Ironman 70.3 in Chattanooga
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Westeros – Monday Funday

PAX: The Nanny, Pumpkin Spice, Blue Mule, Trapper Keeper, Cub Cadet, Vector, Crawlspace, Hi-Viz, Bicentennial Man

WOR: Mosey to the basketball court behind the school, AKA The Crab Trap for some SSH, WMH, Good Mornings, Statue of Liberty, arm circles, Moroccan night clubs and squats. We counted off partners and took a mosey to the hill circle by the gym.

THE THANG(s):

Thang 1: Partners traveled the loop in a clockwise fashion with partner 1 performing a modified Obama, more like a George W, by bear crawling and doing 2 merkins for each hand move. Partner 2 ran the length of the loop until they caught back to partner 1. PAX performed a 5 Lt. Dan Handshake (Danshake) and swapped roles.

Thang 2: Brief mosey to the playground area for 7s with Burpees and Inverted rows on the swings (aka Steve Irwins, aka Underows, aka Down unders)

Thang 3: PAX finished with 5x hill sprints, every minute on the minute with the last taking us back to the parking lot. Sprints were ~50yd uphill.

MARY: There was no Mary, instead we opted for 4 mins of cool down stretching. YHC has battled more injuries this year than in many previous and I have been thinking hard about ways to work in stretching and recovery into both workouts and non-workout time. I have thoughts and would love to hear those of other PAX as well.

BULLHORN:

  • Reminder that Porcelain is running the Ironman 70.3 very soon and is looking for fund raising $$$. F3 body art coming if we meet a $300 goal as a collective PAX.

 

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Golden Bear Crawls – 11 Apr 2019

PAX: Defrost, Lunch lady, Pumpkin Spice, Crablegs (YHC)

Warm-Up/Disclaimer:

PAX warmed up with a quick mosey around the front of the park, traveling along Morrow road and to the playground – aka Driving Range for WOR

WOR: SSH, Squats, Moroccan night clubs, LBACs (f/r), good mornings

Thang:

PAX moseyed from the range to the first tee with a pit stop at the swings to perform 2 reps of the Shark Swinger (Steve Irwin/Underdog/Under row), honoring the 2nd place finishes of Greg Norman.

Upon arriving to the first tee PAX performed 5 rounds of the following (goal was 6, one for each of Jack’s green jackets):

  • Golden Bear Crawl down the path to the parking lot
  • Lefty Lunge down the parking lot
  • Sarazen Sprint back to the tee
  • 15 Jordan Jacks (new exercise – Moroccan Night Jacks, 2015 Masters winner)
  • 29 Rory MerkIlroys (29y old soon to be 2019 Masters champ)
  • 37 Sergio Squats (age 37 at time of masters victory)
  • 64 Hogan Hammers (one for each of Hogan’s 64 PGA tour victories)

Having been thoroughly exhausted by the circuit, PAX performed

  • 4 Big Cat Burpees (one for each green jacket)
  • Bobby Jones Broad Jump – from the first tee to the Clubhouse (aka – Pizza Hut) for a brief Mary
MARY: 30 Fowler Flutter kicks in cadence

Mosey back to the 19th hole for COT

  • Prayers for Lunch Lady’s friends as they deal with postpartum depression
  • Prayers for my family with circumstances around the loss of my grandfather a few weeks ago