Author: Brett Echerd

Posted on

Muggy at Sir E

PAX: Pedialyte, Yard Sale, Too Tall, Bishop (FNG), AOL, Rug Doctor, Uncle Jerry, Dupree, CCR, PSL, Big Stick

QIC: Floppy Disk

First off, happy May 4th! Today was… humid. 75 degrees with a 71 degree dew point. Lots of sweat. 12 manly men shrugged off the Severe T-storm watch and got to work at 5:30:30. ¾ of the church loop moseyed then straight into some warmup.

WoR (all IC)
SSH x30
BaC F x10
BaC R x10
Arm stretch (10 seconds each arm)
IT Band stretch (10 seconds each leg)
Good morns x10
Willie Mays x10

THANG

Mosey to the playground. Perform 3 sets of:

10x pull-ups
15x merks (regular, incline, decline)
20x dips

Mosey to the front hill and stop to wait for late FNG (Bishop). Fast run to top of hill. Lt. Dan across the parking lot in front of the big house, then Lt. Dan back.

Mosey to the gravel hill. Fast run up the hill to the parking stalls. In each stall perform 3x atomic merks and 3x Carolina dry-docks. Lateral bear crawl to next stall. This was hard. Mosey back to the bottom of the gravel hill. Fast run up the hill to the parking lot. 10x atomic merks and 10x Carolina dry-docks.

Mosey to the bottom of the split road. Fast run up the split road. 10x atomic merks and 10x Carolina dry-docks.

Mosey back to the bottom of the big hill. Fast-ish run up the big hill to the big lot. 10x atomic merks and 10x Carolina dry-docks. Wait for the 6, then 10x merks and 10x Carolina dry-docks.

Indian-ish run back to the church for about 3 minutes of Mary.

Mary
30x IC Flutter Kicks
50x heel touches
25x hands to sky
2 good morns

Today was pretty brutal. It was tough to recover and we did over 2 miles of hard running. Felt good to get through it. We wrapped up just before the storm blew in. Prayers for Dupree’s daughter, Abigail, who was just diagnosed with Hashimoto’s disease. Great to welcome FNG Bishop, a friend of Rug Dr and AOL. He is a local pastor and went above and beyond by closing us out this morning.

Floppy D

Posted on

Humid at Sir E

PAX: Tandem, Fairyweather, Trickle (FNG), Too Tall, Edibles, Foxtrot, Dupree, Pedialyte, Yard Sale, Big Stick, PSL

QIC: Floppy Disk

WoR (IC)
SSH x25
Windmills x10
Good Morns x10
Willie Mays x10
Squats x10
SnL Merks x10
Air Press x15
BaC F x10
BaC R x10
Michael Phelps x10

Thang

Kicked things off with a burpee apocalypse  10-9-8-7-6-5-4-3-2-1. Got the juices flowing.

7’s on the steep hill: Squats and Squat Jumps, backpedal up the hill (quad burner). Big Stick showed off his incredible backpedal skills.

Figure 8’s. At each speed bump (9 bumps) perform the following:
10x Atomic Merks
10x Squat Jumps
15x Mt Climbers (each leg)
15x Carolina Dry Docks

This was hard.

Catch our breath for 30 seconds then back to the church for some Mary.

Mary
20x Flutter Kicks
15x Freddie Mercuries
15x Hello Dolly’s
30s Low Plank

Welcome FNG Trickle!

Posted on

The Buffalo celebrates 1995 and PUSA

PAX: Latin Grammy, Tool (Willy Loman – NOLA), THE Country Gentleman, Hot Route, Brother-at-Law, Vegemite, CCR, Quick Stik

QIC: Floppy Disk

An inspiring level of masculinity was represented by the 9 that posted at The Buffalo this morning. Recognizing music is of great import to our East Nash brethren, I knew that the playlist would need to be both inspiring and thought-provoking. In that vein, it seemed fitting to turn back the clock to 1995, and structure the entire workout around the genius of the Presidents of the United States of America’s self-titled album released that year. The album length is 37:54, just about perfect for an F3 workout, but I knew time would be tight. Accordingly, our warmup mosey and subsequent warm-o-rama was brief.

WoR (all IC)
SSH x15
Good morns x10
Windmills x10
Willie Mays x10
BaC F x10
BaC R x10

Partner up

THANG

Kitty: Caterpillar – 2 lines
Feather Pluckn: Catch me if you can – 5x atomics, then sprint to catch backpedaling partner. Flapjack
Lump: 7s with atomic speed bumps (jump squats, jump lunges, 3x atomic merks)
Stranger: Lt Danger
Boll Weevil: SSH verse and Mtn Climbers chorus
Peaches: Merkin on “peach” or “peaches”
Dune Buggy: Partner Leg Throws – 10x then switch
We’re not going to make it: Suicides
Kick out the Jams: Hop kicks
Body: 8ct Body Builders
Back Porch: Partner 1 low plank, Partner 2 jump over partner then 1 jump lung each leg. 5x then switch
Candy: 10x gorilla humpers, 5x squats
Naked and Famous: Pamela Anderson (burpee with nipple scraper merkin)

Mary
Good morns to tail end of Naked and Famous

Had a blast with this one! Always love going to see the Buffalo crew. Thanks for the opportunity to lead you studs.

Floppy D

Posted on

FitTest preview at Sir E

PAX: Dupree, Too Tall, Foxtrot Talks-a-lot, Black Widow, Prevac, Boy band, PSL, JK, Red Skull, Pedialyte

QIC: Floppy Disk

11 on a drizzly morning at Sir E.

Disclaimer dispensed, head up to the big house for some Warm-o-rama.

WoR (all IC)
SSH x20
Windmills x10
Good morns x10
Willie Mays x10
High Knees x10
Squats x10

THANG – taste of the FitTest in Nolesville this coming weekend.

50x hand-release burpees
Mosey to the big lot
Bear crawl hopefully about 100 yards
Crawl bear back
Mosey upper loop (a little over 0.5 mile)
Crab walk hopefully about 100 yards
Broad jump back
Mosey upper loop (a little over 0.5 mile)
Bear crawl about 30 yards
Crawl bear back
25x hand release merkins
25x jump squats

Mosey back to the church lot for some Mary

Mary
20x Flutter kix IC
10x Good morns IC

Tough workout today. These are a few of my least favorite things. When I announced the 50x hand release burpees PSL said, “That’s unfortunate”. Indeed! Everyone worked hard, though, and pushed through the discomfort.

Until next time,
Floppy D

Posted on

Backstreet’s back, allright!

PAX: DMish, Too Tall, Cathy, Venus, Foxtrot Talks-a-lot, Offshore, Prevac, Boy band, PSL, CAPS LOCK, JK, Tampa Libra, Yard Sale, Black Lung

QIC: Floppy Disk

15 for some humid station work at Sir E this morning.

Disclaimer dispensed, head up the long road to the big lot for some Warm-o-rama.

WoR (all IC)
SSH x20
Squats x10
Good morns x10
Willie Mays x10
Cotton Pickers x10
Big Arm Circles F x10
Big Arm Circles R x10

THANG
Count off 1-4. 4 corners. Each station performed specified exercise for 1:00 then slowsey to the next station.

Round 1
1. Merkins
2. Carolina dry docks
3. Atomic merks
4. 8ct. Body builders
RnR x1

Group sprint ~75 yards. Sprint back.

Round 2
1. Gorilla humpers
2. Jump lunges
3. Jump squats
4. Tuck jumps
RnR x1

Mosey to the tractor pavilion for 3 sets of:
– Derkins x10
– Toe touches on bench (15x each leg)
– Dips x20

Long mosey back to the start.

Mary
20x Merkins IC
20x Flutter kix IC
20x Crunchy Frogs IC
20x Freddie Mercuries IC
1:00 Low plank

We were serenaded today by the Boy Bands & Girl Groups – 90s Pop Spotify playlist. It started a little slow, but really picked up towards the end. Mary was done IC to Everybody by Backstreet Boys. Crowd pleaser for sure. Mucho MC by most PAX. Cathy was disappointed that I cut my hair, suggesting that I should have trained it instead. DMish complained about back-to-back chest heavy days. PSL quietly went about his business, per usual. Foxtrot actually didn’t talk a lot, except something about his lame neighbor. I tried to skip Offshore in name-o-rama, and he made me feel really bad about it. Prevac told us a story about a friend with horses. Boy band took a page out of Prevac’s book, but did leave some damn cold coffee. CAPS LOCK and I discussed all the ways that Crieve Hall is superior to other Nashville neighborhoods. Yard Sale gave us some heartfelt feedback about the new mural. Found out JK ran track, which when combined with his age, makes him measurably faster than everyone else. Venus’ name-o-rama sound effects continue to play a vital role in the overall camaraderie of the group. Tampa Libra detailed the finer points of successful small business ownership. Too Tall, per usual, teased us with not quite enough midriff during name-o-rama. Finally, in keeping with tradition, Black Lung showed up about 10 minutes late. I would be lost otherwise.

Pleasure, gents. I look forward to the next one!

Floppy D

Posted on

Crossbrick

PAX: PSL, Bagger Vance, CCR, Brother-at-law, Big Stick, Foxtrot Talks-a-lot, Reefer, Pope, Yard Sale, Part D (FNG), Grease Trap, CAPS LOCK, Blue Mule

QIC: Floppy Disk

14 at Sir E this morn for a little circuit work. Figure 8 mosey then gather at the lower lot for some WoR.

Warm-o-Rama (all IC)
Goofballs x20
Windmills x10
Good Mornings x10
Squats x20
BaC F x10
BaC R x10
Merkins x10
Air Press x10

THANG – Circuit work – 4 groups
Round 1 (x3 sets):
Group 1 (cinder blocks): KB swings
Group 2 (bricks): Lunges
Group 3 (pavers): Press
Group 4 (pace group): SSH x80

Run Manley loop

Round 2 (x2 sets):
Group 1 (cinder blocks): Thrusters
Group 2 (pavers): Deadlifts
Group 3 (bricks): Bicep curls
Group 4 (pace group): run to playground, touch the train/bus, run back

5 sets of: x10 SSH (IC), x10 Mtn Climbers (IC), x10 Merkins

Mary
Hello Dolly (x20 IC)
Flutter Kix (x20 IC)
J-Los (x20 IC)
Low Plank 45 sec

MS: Lots of MC today, especially during the warmup. Big Stick barely broke a sweat. I struggled with the cadence at the end due to shortness of breath. Foxtrot, PSL and I discussed fancy cars. Great to have FNG Part D out there. He’s a pharmacist and Medicare fan.

BH: Continued prayers for Ludwig’s wife and their family. Sign up to help them with lawn care or meals. Check Slack for links to both sign-ups.

Sincerely,
Floppy Disk

Posted on

Floppy’s 39th bday celebration

PAX: PSL (personal seat license), Black Lung, Bagger Vance, CCR, Brother-at-Law, Umbrella, Black Widow, Tampa Libra, Panhandle, Too Tall, Pope, Dr. Smartt

QIC: Floppy Disk

13 thumbed their nose at the less than ideal conditions to come out to Sir E and help YHC celebrate his 39th birthday, the day after. Figure 8 warmup mosey to start things off then we convened in the lower church parking lot for some WoR.

Warm-o-Rama (all IC)
SSH x39 (a little hiccup on the cadence)
Squats x39
BAC F x20
BAC R x19
Plank Jax x39

THANG
Short explanation on today’s theme, in case it wasn’t obvious. We would do 39 total reps of various exercises generally broken up into 3 sets of 3 exercises with 13 reps each.

Mosey to the playground. 3 sets of 13x each: Pullups, Rows, Dips. BV asked if he could modify with Merkins in lieu of Dips. YHC obliged.

Mosey back to the lower lot. 3 sets of 13x each: Jump Squats, Jump Lunges (13 each leg), Tuck Jumps. The burn set in quickly on this portion. Short quad stretch to follow. We didn’t need anyone cramping up.

Short mosey across the street to the chains. Slightly modified 3 sets of 13x each: Bicep curls (each arm), Upright Rows (each arm). Only 2 exercises for this portion which really tested YHC’s OCD proclivities.

Mosey up to the big house… annnd… mosey a little more to the first speed bump of the top loop. We would perform our next set of exercises at this and 2 more locations around the top loop. 3 sets of 13x each: Atomic Merkins, Mtn. Climbers (13 each leg), J-Lo’s (13 each side). We enjoyed a brief respite from the rain on the porch of the auditorium for our second set, and a few PAX doubled down under the big house porch for our 3rd set.

Mosey back to the start. Let’s not neglect those abs.

Mary
Flutter Kicks x39 (IC)
Box Cutters x13 (IC)
LBCs x13 (IC)
Alphabet Abs (all uppercase)
Low Plank 1:15

Done! Great work, gents! It was wet out there, but we got it done. Good to have ATL Willie Loman, Panhandle, join us. Hope you can make it out again soon.

SYITG,
Floppy Disk

Posted on

Sir E and his tights

PAX: PSL, Black Lung, Boy Band, Big Stick, Foxtrot Talks-a-Lot, Red Skull, Prevac, Bagger Vance, Kegger (Willy Loman), D’Mishonuts, Pope, Offshore, Floppy Disk

QIC: Floppy Disk

13, but more accurately 8-9, were ready to roll at 5:30 in the 20-degree weather that greeted us at Sir E. I say more accurately because we picked up 3-4 stragglers during CoP. I guess those alarm clocks may have been a little frozen. Anyhoo, we rolled up to the big house and commenced with some warmup.

Warm-O-Rama (all IC)

SSH x20
High Knees x10
Butt Kickers x10
Windmills x10
BaC F x10
BaC R x10
Good Mornings x10
Willie Mays x10
Plank Jax x15
SnL Merks x10

THANG

Mosey to the Auditorium and spread out in the parking spaces for a little Aunt Bea style parking space work. 5 Merkins in each space, then run to the building, backpedal to the adjoining space, 5 more Merkins, etc. etc.,until you have returned to your original parking space. By my rough calculations there are approximately 35 spaces so it was a chunk of merks.

Mosey down to the bottom of the hill nearest Edmonson for some 7s. Tuck Jumps and Jump Squats. Backpedal up the hill ~50 yards, regular mosey down the hill.

Mosey up the monster hill to the big lot for some island-to-island work. Burpee Broad Jump to island 1 and perform 10x WW1s.Lunge to island 2 and perform 10x WW1s. Broad Jump to island 3 and perform 10xWW1s.

Mosey back to the start for a few minutes of Mary.

Mary

AST x20 IC
Mtn Climbers x15 IC
Flutter Kix x30 IC
Hola Dolly x20 IC
Low Plank 30s
J-Lo’s x15 IC
Good Mornings x2 IC

Done! Good work done by all today. It was cold, but we overcame adversity like all those football players. Great to have Kegger from Alpharetta out there.

SYITG,
Floppy Disk

Posted on

Cochran

PAX: Dilly Dilly, PSL, Black Lung, The Strangler, Boy band, Yard Sale, Big Stick, Tiny Dancer, Red Skull, Prevac, Rooms-2-Go, Blood Clot, Bagger Vance, Venus, Edible Arrangements, Black Widow, CAPS LOCK

QIC: Floppy Disk

Conditions: 42 with a chilly breeze

Disclaimer then quick mosey around the church.

CoP (all IC)
SSH x20
High Knees x15
Butt Kickers x15
BaC F x15
BaC R x15
Overhead Claps x15

THANG
Mosey to the bottom of the Cochran hill, some of us more speedily than others. Simple. Each PAX must mosey to the top of Cochran and back 3x as well as perform 200 reps of each exercise: Merkins, Squats, Big Boy situps. Exercises could be broken up as desired. If you finished early head to the playground and perform the following until all PAX were in: 5x Pull-ups, 10x CDDs, 15x Rows, 20x Dips.

Mary
Flutter Kix x20 (IC)
J-Lo’s x10 (IC)

MS
Great to have Rooms-2-Go back in the fold, if only for a day. There’s a chance that he may be moving back to town next summer. We anxiously await confirmation. Black Lung’s standard practice of rolling up 5 minutes late finally backfired on him. We were not in a regularly visited part of Sir E, so he spent almost the entire 45 minutes scouring the grounds for the PAX. He found us with about 5 minutes to spare. Big Stick had to take care of some business midway through the workout. I wouldn’t recommend picking up a pair of socks if you happen to come across them in the woods near Sir E.

BH
Room at the Inn this Saturday, 11/24. Reach out to Dupree with any questions.

SYITG,
Floppy Disk

Posted on

11s with Friends

PAX: Big Stick, Umbrella, Accounts Receivable, Big Bopper, Venus, Cathy, Magic Mike, Swamp Fox, Black Widow, Offshore, PSL, Black Lung, Prevac, Floppy Disk

QIC: Floppy Disk

15 assembled in the gloom this am at Cruel Hall for a brisk Friendly Friday. YHC dispensed with the disclaimer, explained the 6-count IC Burpee and we were off.

No formal warmup this morning. We moseyed, occasionally stopping for an increasing number of 6-count IC Burpees. The mosey took us around Crievewood Baptist, in between the baseball fields and down towards the playground where we stopped at the rails for some rows and calf raises.

THANG
3 sets of:
10x Rows
20x Calf Raises (each leg)

We finished this with AMRAP Rows to be performed until failure.

Feeling a bit warmer we moseyed to the pavilion for the main part of the morning. 3 sets of 11s with increasing level of difficulty.

Round 1: Merkins/Squats
Round 2: Mt Merkins/Jump Squats
Round 3: Atomic Merkins/Jump Lunges (both legs=1)

With the 11s under our belt we moseyed to the bus hill and did: Broad Jumps to the first speed bump, Bear Crawl to the second speed bump and Duck Walk (proper form emphasized) to the third.

Final mosey back to the parking lot for a quick Mary

Mary
Flutter Kix x20 (IC)
Freddie Mercuries x20 (IC)
Supermans x15 (IC)
Low Plank 1:00

YHC,
Floppy Disk