Author: chris hunter-salas

14 PAX (plus 1 runner) took the DRP and posted at Titan for a Smashing Pumpkins-inspired beatdown delivered by YHC.

PAX: Black Lung, Blue Mule, Crablegs, Crawlspace, DFrost, Dry Rub, Hambone, Michelin Man (runner), Porcelain, Right Said, Salpal, Siri, Tim The Toolman, Wood Rider

QIC: Cunning Linguist

Gloom Factor: Low to medium, depending on how you feel about the cold.

INTRO:
YHC arrived to Titan just in time to deliver the 1MW. At 0530, YHC gave a slightly verbose Disclaimer, and then we did a Mosey around the loop in front of the Parthenon for WOR.

WOR:
15 x SSH
10 x LBAC
10 x rLBAC
12 x WMH
15 x SnL Squats

YHC then led the PAX to the halfway point of the loop and provided details about THANG 1 — a Smashing Pumpkins-themed workout, given that we are past Halloween, and it is fair game to smash all of the remaining pumpkins that we see in our neighborhoods, right?!

Ahem.

According to Porcelain, it’s against the law to smash pumpkins, so please DO NOT DO THAT.

Anywho…

We performed the following in letter pairs (first two were the SM, then the AS, then the HI, then the NG — same process for the word ‘Pumpkins’), running half a lap in between each pair of letters.

THANG 1:
The SMASHING PUMPKINS Routine
All OYO
20 x Squats
20 x Merkins
20 x Air Press
20 x Squat Jumps
20 x Hillbillies
20 x Imperial Walkers
20 x Nerkins (Knuckle Merkins)
20 x Gorilla Hummers

20 x Pickle Pounders
20 x Ups (V-Ups)
20 x Merkins
20 x Press (Air Press)
20 x Kicks (Flutter Kicks)
20 x Iron Mike
20 x Nerkins
20 x Squats


Next, YHC led the PAX to the other side of the Parthenon for THANG 2

THANG 2:
DIDs and Step-Ups
15 x Dips
10 x Incline Merkins
5 x Decline Merkins
50 Step-Ups (25 per leg)

The PAX appeared to be getting stronger here. It’s bizarre. It must have something to do with the power that is deep within the Parthenon. Noticing this, YHC felt obliged to deliver a 3rd THANG.

THANG 3:
Bear Crawls/SSH/Lunges/SSH
PAX partner up and Partner 1 performs Bear Crawls along pathway to street while Partner 2 does SSH, then upon Partner 1 completion, they perform SSH while Partner 2 Bear Crawls to the street.
Reverse was Lunges and SSH.

With approx. 7 minutes left, we ran through the Parthenon to the other side for MARY.

MARY:
Dealers Choice, Clockwise.
15 x Happy Crunchy Frogs
50 x Flutter Kicks (Black Lung FOR THE WIN!)
25 x WWIIs
20 x Alabama Prom Dates
25 x Freddie Mercury
20 x J-Lo
20 x Alternating Heel Taps (shoulders up for this)

End of Workout at 0615

COT/BOM

BONUS: WE HAD MINUS3 SHOW UP FOR CAFE PRIUS!

MOLESKINE:
Always an honor to lead, and as usual, the Men of Titan put in a fantastic effort this AM. Thank you for letting me take point this morning.

BULLHORN:
Prayers of congratulations for Salpal and the M for a successful 1st trimester — prayers of blessings for the future!
Prayers of congratulations for DFrost completing his PMP Certification — you’re a BFD now!
Welcome back, Minus3 — we always encourage those who are injured to show up for the workout and/or coffeeteria! 
Keep showing up!

See you all on the flip side.

-CL

4 HIM (and 1 additional Running HIM) did that hard thing and posted for a challenging yet classic workout that was meant to highlight the importance of the fundamentals.

QIC: Cunning Linguist
PAX: Bareback, Oatmeal, Sooner, Pumpkin Spice (aka The Running HIM)

Gloom Factor: Virtually nonexistent with a light dusting of moisture

At 0530, YHC announced the Disclaimer and led PAX around the left-hand side of the loop and toward the lower parking lot where we deplaned for the Warm-O-Rama.

WOR:

25 x SSH
10 x LBAC
10 x rLBAC
16 x WMH
10 x Imperial Walker
15 x SnL Squat

YHC then continued on a brief mosey toward the water tower (aka the ‘Bob Ross Thing’ where we began Part 1 of The Thang.

THANG 1:  DORA 1-2-3

YHC gave the history lesson for the day: this is the week of the 50th Anniversary of arguably the greatest rock album ever — ‘Who’s Next’ by The Who. Although, let’s be honest: if you actually argue with this sentiment, you probably hate puppies.

With the classic ‘Baba O’Riley’ booming from the Bluetooth speaker, YHC announced the classic Dora 1-2-3 in honor of such a classic album.

Partner 1 runs a lap around the Water Tower, Partner 2 does the following (and the Partners flip flop with each successive lap):

100 x Merkins
200 x LBCs
300 x Squats

Upon completion, Bareback gave us a 30 count

Then, YHC led his fellow HIM on over to the swings for Thang 2.

THANG 2:  CM PUNKs

YHC expressed vulnerability here and admitted his love for pro wrestling. For those who have been paying attention, this is not a surprise. However, this set of PAX was less familiar with YHC’s vices (from what I could tell).

Tomorrow night, after a long 7 years away from the ring, CM Punk is (likely) returning. In honor of his return, YHC played ‘Cult of Personality’ by Living Colour (aka CM Punk’s entrance music) and we did the following OYO:


10 x Carolina Dry Docks
10 x Monkey Humpers
10 x Pickle Pounders
10 x UNKders (or ‘Down Unders,’ a pull up from under a swing)

Repeato until song completion.

Oatmeal gave us a 20 count.

Next, YHC led the PAX over to set of benches for another short THANG:

THANG 3: DIDs

YHC played an Atlantis-themed song (namely, ‘Ocean Avenue’ by Yellowcard) while PAX performed the following until song completion:

15 x Dips
10 x Incline Merkins
5 x Decline Merkins

Sooner gave us a 10 count.

With just a few minutes to spare, we then set off on a mosey to STARTEX for Mary.

MARY:

YHC put another relevant song on (‘Waterfalls’ by TLC) while leading PAX in the following:

10 x Freddie Mercury
15 x Big Boy Sit Ups
15 x LBCs
25 x Alabama Prom Dates
10 Alternating Heel Taps
1 minute Pigeon Stretch
10 x American Hammers

YHC officially called “All She Wrote” at 0615

We did that COT, and with no official announcements or prayer requests, YHC led a Prayer for Blessing and Healing, then we had on-site Coffeeteria and Fellowship with PAX.

MOLESKINE:

Always an honor to lead, gents. Thanks for having me. I think I may have overdone it today, but I found myself digging deep because of your energy this morning. I just could not let y’all down!

-CL

14 of F3 Nashville’s finest PAX paid an early morning visit to Bomber and arrived ready to engage in a beatdown which was delivered with gusto by YHC.

PAX: CB, Cowbell, Crablegs, Crawlspace, Dfrost, Drago, Hi-Viz, Michelin Man, Natural Ice, Paddywax (FNG), Red Skull, Right Said, T-Cell
QIC: Cunning Linguist

Gloom Factor: Medium rare.

INTRO:
At 0529, YHC did that One Minute Warning thing.

DISCLAIMER:
This occurred without a hitch at 0530.

Then, YHC led the PAX on a mosey in the direction of the greenway (which is the exact opposite direction of where most Qs start us off in, for those who are visualizing this in their heads), and after approximately a one minute mosey, we stopped off onto the grass for the Warm-O-Rama.

WOR:
15 x SSH
12 x LBAC
12 x rLBAC
15 x Seal Claps
12 x WMH
15 x SnL Squats

Next, YHC led the PAX on a much longer mosey along the greenway and toward the church on 51st and Wyoming, where we finally stopped at a gazebo area for the Thang.

THANG:
Dora,1,2,3
100 x Merkins
200 x LBCs
300 x Squats

Partner up and Partner 1 does the exercise, Partner 2 does a run to the stop sign at 51st and Wyoming.
Lather, rinse, repeat until all PAX are done.

Kudos to Michelin Man for jumping in and contributing to YHC’s group totals due to finishing up early. That Michelin Man, he’s a solid dude. Meanwhile, I am about as solid as Jell-O.

Anywho…

F3 Nashville’s finest PAX completed Dora in (dare I say) record time, and  seeing as how the men were craving even more from their workout, YHC led the PAX down Wyoming and then a sharp right onto 48th delivered us to the side entrance to Bomber and near the shovelflag/STARTEX.

At this point, YHC called out 2 rounds of DIDs.

DIDs
15 x Dips
10 x Incline Merkins
5 x Decline Merkins

Of note: While his caused a few groans of displeasure in the moment, it was well worth the effort based on the text and Slack messages I have received since this morning.

At this point, we had approximately 6 minutes left for Mary.

MARY:
20 x Flutter Kicks
12 x Hello Dolly
15 x LBCs
15 x Alabama Prom Dates
10 x Boxcutters
1 Minute High Plank — side note, if you wear the new F3 Nashville shirt and flip around after a few minutes of Mary, you will see the new logo imprinted in your own sweat on the concrete. Who says we can’t all be artists?!?!
15 x Freddie Mercury
10 x Reverse Boxcutters

End Workout at 0615.

MOLESKINE:
Always an honor to lead the fine men of F3 Nashville. I cannot overemphasize the appreciation I have for you allowing me to lead, and I welcome any and all feedback on how to improve my Q skills.

Matthew 6:5-13 was the prayer that YHC closed us out with. For me, it’s worth revisiting on daily basis.

BULLHORN:
-Life is extremely tough for just about everyone right now — let’s all make a concerted effort to re-connect with those who we have not heard from in a while. Even a text message can make a huge difference these days!
-Let’s all extend a welcome the newest member of F3 Nashville, Paddywax! Great work today, sir!
-To those interested in learning more about brewskis, BOLO for a Side Straddle Hops event in the not-too-distant future. Connect with Bareback on Slack for the deets.


This is your Cunning Linguist, signing off!

C.L.

21 PAX took that DRP this AM and engaged in what turned out to be a maths- and sports-themed beatdown, courtesy of YHC.

QIC: Cunning Linguist
PAX: Ask Jeeves, Blue Mule, Crawlspace, Drago, Hambone, Hi-Viz, Hoser, King Poopa, Michelin Man, NashCan, Natural Ice, Porcelain, Pop-A-Lock, Princess Aurora, Right Said, River Dawg, Salpal, T-Cell, Trash Panda (FNG), Vector

After the usual 1MW at 0529, a fully masked-up YHC disclaimed the Disclaimer at precisely 0530 and promptly led the PAX out the main entrance to Bomber and up Westlawn toward the far end of Bomber and to my fave WOR spot (which appears to be the nose of an aircraft sticking out of the ground).

WOR:
24 x SSH
12 LBAC
12 rLBAC
12 Imperial Walkers
12 x Slow and Low Squats

PAX and YHC appeared suitably warm, and henceforth, we moseyed over to the upper parking lot area nearest the main entrance for an explanation of the THEME and THANG 1.

THEME:
As today was the 24th, the number 24 stood out as being relevant. Number 24 would be included to some degree throughout the workout today. One example of how important the number 24 is can be seen on a literal daily basis. We all have 24 hours a day, and it is up to us to use this time effectively! With this foundation, YHC ensured we had a playlist that included songs that had the word “time” in the title.

THANG 1:
One example of the relevance of 24 is the jersey number of the late Kobe Bryant. While this was not his original jersey number, he did use 24 for at least part of his career. We lost Kobe earlier this year before the pandemic, and with all that has transpired since then, it is easy to forget that he started 2020 alive and kicking.

PAX line up at a socially distanced parking spot and performed YHC’s interpretation of the MAMBA workout (with special thanks to En Fuego for the idea a few months back):
24 x Merkins
24 x Air Press
24 x Mountain Climbers
24 x Burpees
24 x Air Squats
Sprint to the parking spot directly across from your starting point between moves.
Al Gore if completed early.
Once all PAX were done, we moseyed over the top of the main entrance for a single-person/modified DORA as THANG 2:

THANG 2:
24 x Merkins
48 x American Hammers (one per side)
72 x Squats
Run around traffic circle at bottom of entrance between each move.
High plank upon early completion.

Last but certainly not least, YHC led the PAX over to the baseball diamond for a rather selfish indulgence – a chance to welcome back our national pastime by running the bases on Opening Day 2020. Except as part of THANG 3, we didn’t “run” the bases.

THANG 3:
PAX socially distanced in the outfield while first person sprints to home plate, bear crawls to each base and back to home plate. In other words, everyone hit a home run today!

As soon as the first person arrives to first base, the next person sprints to home, and wash, rinse, repeat.

While PAX remained in outfield, they performed SSH, Iron Mikes, and Nolan Ryan.

Upon completion, we all headed to STARTEX for Mary.

MARY:
With only a few minutes to spare, Mary was rather straightforward:
12 x Alabama Prom Dates
12 x Alternating Heel Taps
12 x Little Baby Crunches

Socially Distanced COT & BOM, with Verses of the Day:

Numbers 6:24-26:
The Lord bless you and keep you; the Lord make his face shine on you and be gracious to you; the Lord turn his face toward you and give you peace.

MOLESKINE:
Just want to reiterate my appreciation for each and every one of the PAX who attend workouts where I am the Q.  I hope that my Qs are well-received and that I continue to improve in my cadence and leadership.

I also thank y’all for allowing me to Q while being respectful of the fact that I need to be masked up while outdoors. For those who masked up as well, bonus points for the show of solidarity!

Thank you, men!

BULLHORN:
-Continued prayers for all of us (thanks, Drago!)
-Welcome to the F3 Nation, FNG Trash Panda! Here’s hoping my Q doesn’t keep you from attending future workouts! 😉
-F3 Dads workouts are happening in Franklin — connect with Hoser for more details!
-F3 Dads workouts are starting up soon here in Nashville — connect with Porcelain for more details!
-Crawlspace is Q tomorrow at Stonewall. If you miss this workout, you may very well regret it. So, don’t miss it!

The Aforementioned Playlist, for those interested:
“It’s Time” – Imagine Dragons
“One More Time” – Daft Punk
“Time After Time” – Quietdrive
“Times Like These” – Foo Fighters
“Time Bomb” – Rancid
“Good Times, Bad Times” – Led Zeppelin
“Time” – Hootie and the Blowfish
“Wasted Time” – Keith Urban
“Time to Pretend” – MGMT
“Feels Like The First Time” – Foreigner
“If I Could Turn Back Time” – Cher
“Closing Time” – Semisonic

SYITG,
CL