Author: Tyler Bloomer

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Partner Work

When: 12-3-18

PAX:  Accounts Receivable, CCR, CAPSLOCK, Dine-n-Dash, Dr. Smartt, Dupree, Big Perm, PSL, Ludwig, Tampa Libre, Boy Band, Too Tall, White Russian, Gaylord Focker, Lumberg, Bagger Vance, Edible Arrangement (QIC)

Warm Up:
Mosey around the AO
SSH x 20
GMornings x 10
BAC x 10
Reverse BAC x 10
Seal claps x 10
Air presses x 10
WMays x 10
Squats x 10
Merkins x 10

The Thang:
Partner 1 – Lap around bball field
Partner 2 – Begin combined 75 burpees/150 merkins/300 squats/400 LBC’s until Partner 1 returns
Rinse and repeat until above completed

Lt. Dangers across parking lot
Lt. Dan back
Suicide across lot

Mary:
Flutter kicks X 30
Hello Dolly x 20
Freddy Mercuries  x 10
Box cutters x 10
Low Plank

BH:
Continued support for Vegemite’s wife following surgery.  Prayers for all those expecting and with little one’s on the way.

Always a pleasure,
EA

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Purple Rain

When: 5-14-18

PAX: CCR, Floppy D, Ludwig, Umbrella, Reefer, Dmish, Grisham, Caps Lock, Black Widow, Dr. Smartt, Skid Mark, Frogger, Dilly Dilly, Brother-at-law, PSL, The Jeweler, Too Tall, Tall Rob (FNG), Olan Mills, Edible Arrangement (QIC)

21 Red Pillers started the week off right and embraced the suck of the morning humidity.

WOR:  Quick mosey around the bus loop with some lunges sprinkled in. Then SSH, scruats, imperil walkers, willie mays, wind mills, GM’s, BAC forward, BAC reverse, navy seal claps.

THANG:
Grab a coupon on the way to the hill on the backside of CHE.

Crank the blue tooth speaker to 11 and metal riffs provided inspiration the rest of the way.

Jacob’s Ladder: 7 times up the hill with increasing number of burpees at the top.

Partner up.

Round 1:  Partner 1-> 10 pull ups + 15 swerkins, Partner 2 -> coupon squat thrusters AMRAP.  Flap jack.

Round 2:  Partner 1-> 10 pull ups + 15 swerkins, Partner 2 -> coupon sit ups AMRAP.  Flap jack.

Round 1:  Partner 1-> 10 pull ups + 15 swerkins, Partner 2 -> coupon squat thrusters AMRAP.  Flap jack.

Mosey to the pavilion.  Partner 1 -> Lt. Danger to ½ court and back, Partner 2 low plank until Partner 1 gets back. Flap Jack. Rinse and repeat.

Restrictor plate partner run around CHE and put coupons back.

Mosey to parking lot.

Mary:
Purple Rain Dwight Yoakam style. Merkin every time rain sang.
Flutter kicks.
Protractors.
Good mornings.

Bullhorn:
Hats off to those who came out and supported Nashville Walk 4 Williams.

Solid work gents. Pleasure as always.

EA out.

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Field of Dreams…Or Pains

When:  12-15-17

PAX:   Big Stick, PSL, Floppy Disk, Ludwig, Private Sandman, Foxtrot, Funyuns, Braveheart, Bagger Vance, Accounts Receivable, Savannah, Deck the Hollis, Swampfox, D’mish, Dupree, Offshore, Black Widow, Patti, Vamos (F3 Metro), Chum, Vegemite, CCR, Slumlord (F3 Birmingham), Cinderella, Walter White, Numb Tucks, Grisham, Prevac, Umbrella, Olan Mills, Edible Arrangement (QIC)

31 PAX braved the cold and took the daily red pill to get better heading into the weekend.

WOR:
Mosey around the AO then
SSH x 20 IC
Butt kickers x 10 IC
Squats x 10 IC
BAC x 10 IC
Reverse BAC x 10 IC
GMornings x 10 IC
Windmills x 10 IC

Thang:
Mosey to the shed.

With musical inspiration provided from Metallica’s ’83-’88 discography and a few Pantera riffs we engaged in Suicide BLIMPS. Each exercise performed at different ends of the court with the mode of transportation being a suicide.

Burpees x 20
Suicide
Lunges each leg x 30
Suicide
Imperial Walkers each leg x 40
Suicide
Merkins x 50
Suicide
Plank jacks x 60
Suicide 
Squats x 70
Suicide

Then Count off 1-4. Mosey to the baseball field and groups 2 & 4 grab coupons on the way. Field lights turned on to visualize the sweat.  Group 1 gathered at 1st base, group 2 at 2nd base, etc.

1st base – WWI x 50
2nd base – KB/coupon swings x 50
3rd base – Merkins x 75
Home plate – Lion kings x 50
Mode of transportation between the bases = bear crawls & crawl bears.

Mosey back to parking lot.

Mary:
Tempo merkins x 10
Jane Fonda’s x 20 each side
Flutter kicks x 30
Hello Dolly’s x 20
Outlaws forward x 10, reverse x 10
Boxcuttters x 10
Freddie Mercuries x 10

BH:
Remember TAK Paks.  Also see T-Cell’s post on Slack within F3 Nashville General channel regarding the F3 Nashville Job Kemp Memorial Fund.

Pleasure as always.

Merry Christmas,
EA

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Strategy & Tactics

Date: 9-30-17

QIC: Edible Arrangement

PAX: Crawfish, Bagger Vance, Lemon, C-Lo (Memphis), Edison, Three putt, Foxtrot, Badboy, Deep Dish, Binary, Lothar (8 year old FNG), Blue Mule, Top 40

Decided to try out the Workout In a Box (WIB) – Stonewall Edition #2. Hambone turned me onto this a few weeks ago.

Just as a box has four corners, 4 areas of workout were identified (more less the 4 corners of Sevier Park). PAX were numbered off 1-4. Each PAX was responsible for mini Q’ing two exercises at their corresponding number/corner. As a group we ran to each corner and would do 2 exercises decided upon by each corresponding PAX’s corner before running to the next corner.  The goal was to always keep moving.

I took some ribbing about who was leading the workout and other ragging about delegation of authority, my day job, etc. I just found it easiest to explain that YHC was the morning’s Strategy and those Redpillers that showed would be the Tactics.

Warm up:

  • 10 Burpees to get the blood flowing
  • Run to top of hill/flagpole and circle up
  • SSH
  • High knees
  • Butt kickers
  • Windmills
  • BAC forward, BAC reverse, seal claps
  • Willie Mays
  • Good mornings

The Box / The Thang (in no particular order):

Corner 1:

  • Deep Dish: Diamond merkins, thrusters
  • Edison: Squat jumps, alt shoulder taps
  • Three putt: Pull ups, merkins

Corner 2:

  • Badboy: Lt Dans, wide merkins
  • C-Lo & Top forty: Cotton pickers, plank jacks
  • Badboy: Purple snakes

Corner 3:

  • Crawfish: Imperial walker squats, and something else
  • Foxtrot: V-ups, kamikazes
  • Bagger: Some sort of yoga thing

Corner 4

  • Lemon: Bear crawls, crawl bears
  • Binary: Hello dollies, hillbillies
  • Blue Mule: Man makers, flutter kicks

It should be noted that somewhere between Corner 1 & 2, Foxtrot and Top 40 broke off to do some butt/back stretches or something that sounded to be inspired by Sergio at the Green Hill’s Lululemon.

Additionally, Bagger’s spirit animal, the Crawl Bear, is a force to be reckoned with. I can attest to this as I write this bblast with no distal right middle finger.

Mary:

  • Tempo merkins, Freddie Mercuries, box cutters, Ab ABC’s

Moleskin:

  • Great to have C-Lo (F3 Memphis) out and his son (FNG Lothar – 8 years old) who joined us for some Mary and get the scoop on how F3 Memphis is growing
  • GrowRuck 11/17-11/18
  • F3 gear sign up
  • Prayers for those in TX, FL, Puerto Rico
  • Continued prayers for the Kemps

On the flip side,

EA

 

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The Carnival

QIC:  Edible Arrangement

PAX:  Binary, Three Putt, Foxtrot, Deep Dish, Dr. Smartt

Turn out was initially robust for men and women alike. However, most were there to run a separately coordinated 12 miles around 12S.

As such, we mosey’d to Belmont Blvd for an inspirational whiff of Martin’s and disturb the dew on CTK school’s field before their unknowingly planned Sat outdoor carnival.

Warm up:

  • SSH
  • Willie Mays
  • BAC forward
  • BAC reverse
  • Air presses
  • Good mornings
  • Windmills
  • Butt kickers

The Thang:

Field ladder lunges/sprints with Merkins x 10

Partner up:

  • 50 pull ups
  • 75 coupon thrusters
  • 100 decline/incline merkins

Ab mashup:

  • Flutter kicks > Hello Dolly’s > Box cutters > Freddie Mercuries
  • Wide merkins, reg merkins, diamond merkins btw sets
  • Rinse repeat x3

Indian run back to 12S Ao

Flag pole ladder:

  • Reverse and forward sprints up hill with wide, reg, diamond merkins

Mosey back for final Ab mashup + ABCs & merkins in between sets as above.

Announcements / Prayers :

Continued prayers for the Kemp’s and HVAC’s little one on the way. Additional prayers for those in FL and those affected in TX.

Remember Monday’s 9/11 convergence at Percy Warner Steps. 5:15AM start time I’m told.

Again, pleasure as always being part of such a great group of guys.

YHC,

EA