Author: Brett Echerd

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Partner work and a few tunes

PAX: Pop-A-Lock, PSL, Tiny Dancer, Cathy, Big Stick, D’Mishonuts, Old Hickory, Dr. Smartt, Black Lung, Dilly Dilly, Too Tall, CAPS LOCK, Venus, The (Scranton) Strangler, Joey Freshwater, Red Skull, White Russian, Razorback

QIC: Floppy Disk

19 PAX + 1 wandering BV red pilled this morning at Sir E for a CUMC-centered workout. We rolled out with a warmup mosey at 5:30 on the nose, with the disclaimer dropped in the first 100m. We did the almost figure-8 around the church and circled up in the lower parking lot for some WoR.

Warm-O-Rama (all IC)
High Knees x15
Butt Kickers x15
BACs F x10
BACs R x10
Air Press x10
Deep Squats x15
Good Mornings x10
Willie MH x10

THANG
PAX instructed to count off 1-2 for partner-work. Before the partner work, though, we did a quick round of Bring Sally Up… always a PAX pleaser.

Head over to the playground and with your partner do 4x rounds of the following:

  • 5x Pullups (legitimate, lock-out)
  • 15x Merkin variation (Regular, Irkins [on planking partner], Dirkins [on planking partner], Hand Clap)
  • 15x Rows (partner holds your legs)
  • 20x Dips

7’s on the playground hill. Start with 6x Hydraulic Squats at the bottom and 1x Jump Lunge at the top. Backpedal up the hill. With our quads burning we did some quick ab-work. Partner 1 run the loop around the church while partner 2 performs AMRAP LBCs. Switch.

Mosey to the start, with just enough time for Peaches by Presidents of the USA. Perform a Merkin on each “Peach” or “Peaches”.

10x Good Mornings (IC)

YHC,
Floppy D

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Much running at Sir E

Warm-O-Rama (All IC)

SSH x20
High Knees x15
Butt Kickers x15
SnL Merks x10
BAC f x15
BAC r x15
BigAC f x15
BigAC r x15
Squats x20
Good Mornings x10
Willia MH x10

THANG – a progressive Q. PAX were instructed to perform 3x Atomic Merks at each speed bump.

Mosey to the auditorium

Everyone in their own parking stall then perform a merkin-less burpee then broad jump to the next stall. We made our way all the way around the auditorium and stopped when we returned to our starting point.

Mosey down the bee hill to the green houses.

PAX hold a plank and perform:
10x Merkins
10x IC Alternating Shoulder Taps
10x Mt. Merkins
10x IC Alternating Shoulder Taps
10x Plank Jack Merkins
10x IC Alternating Shoulder Taps
10x Atomic Merkins

Recover… then: 20x IC Air Press, 20x IC Seal Claps

Mosey back up the bee hill and down to the bottom of the split lane hill.

7’s with a regular mosey about 100 yards up the hill. Exercises were squats and jump squats.

Mosey up the Marchant hill, allegedly the longest and steepest hill in the Hall. All PAX winded at this point. Plank/wait for the 6 at the top, then continue mosey back through the Ag Center, stopping at each speed bump encountered for 3x Atomic Merks.

Mary (all IC)
J-Lo’s x20
Merkins x10
Alternating Shoulder Taps x10
LBC’s x20
Boxcutters x20
Good Mornings x10

SYITG,
Floppy Disk

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Round of 16

PAX: Bowflex (Willy Loman), Tiny Dancer, Prevac, Dilly Dilly, Hambone, Cowboy, Blue Mule, PSL, Big Stick, Brother-at-Law, CCR, Donuts, Dupree, Venus, Edible Arrangements, Big Bang (Ruck), Funyuns (Ruck), Bagger Vance (Ruck)

QIC: Floppy Disk

A pleasant 70 degrees met the 16, err… 19 determined redpillers this am at Sir E. It looked like it might be a smaller group, but 5 rolled in hot just before we started our mosey. BV, BB, and Funyuns were there, but they were doing their own Ruck workout this morning. Figure 8 (almost) mosey around the church, then circle up for some warmup.

Disclaimer
CoP (all IC)
SSH x20
Imperial Walkers x15
Good Mornings x10
Hop Kicks x11 (for CCR)
Willie Mays x10
Mountain Climbers x10
Plank Jax x10
BaC F x10
BaC R x10
Cherry Pickers x2 (for Big Stick)

THANG
Count off 1-4. 16 made for 4 round groups. Head to the playground.

Group 1: 10x Pullups
Group 2: 20x Merkins
Group 3: 20x Dips
Group 4: 20x Inverted Rows

Move to the next station once complete. We did 3 total sets varying the Merkins with Derkins and Diamonds. Plank/wait. All in. Head to the chains!

3 sets of: 20x single arm bicep curls, 20x single arm upright rows.

Head up the steep hill to the big lot for some 4 corners work. Bid adieu to Prevac. Each exercise done for roughly 90 seconds, then mosey to the next station until all stations completed.

Group 1: Burpees
Group 2: Jump Squats
Group 3: Carolina Dry docks
Group 4: Freddie Mercuries
Mosey back to the start, pick up BV, BB and Funyuns for a little Mary.

Mary
1:00 Low Plank
2:00 various stretches (a real crowd pleaser): Piriformis, Lower back, Hips
5x Burpees OYO

Done!

Twas a pleasure as always to lead this am.

MS
Great to have Bowflex from Knoxville out with us. He offered a free beatdown in return for today’s workout in Knoxville. I’ll be there in a couple of weeks so I may take him up on it. Hopefully BV, BB and Funyuns got some good Ruck work in this am. They looked sweaty enough, but it’s possible they just walked to Tidy Cats house and used his hose.

BH
Warpath and Tin Can ruck coming up on 7/21. Check Slack for deets. Think about signing up for the St. Jude Half-marathon/Marathon and joining/supporting the Kemp’s team, Team Job. Details here: http://fundraising.stjude.org/site/TR/Heroes/Heroes?pg=team&fr_id=88563&team_id=221922

SYITG,
Floppy Disk

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Partners, Coupons and Whatnot

PAX: Prevac, Yard Sale, CAPS LOCK, Tinder, Dupree, Brother-at-Law, Black Widow, A Fib, Captain Flatline, Ludwig von Oshkosh, Vegemite, PSL, Big Stick, Reefer, Tiny Dancer, Swamp Fox, Accounts Receivable, Floppy Disk

QIC: Floppy Disk

Cooler than normal temps for this week met the 18 that posted at CH this morning, dutifully taking their red pill. Big Stick Q was originally on the menu, but he phoned in a favor last night so YHC picked up the reigns. We commenced with the obligatory bus hill warmup mosey discussing 20 year reunions and Canada. Circle up in the parking lot for some COP.

Disclaimer
WoR (all IC)
SSH x20
Imperial Walkers x15
High Knees x10
Butt Kickers x10
Guten Morgens x10
Willie Mays x10
BACs F x10
BACs R x10
Air Press x10
Squats x10

THANG
Partner up and send one pardsy to pick up a landscaping coupon. Meet back up at the incredibly necessary sidewalk rails for some coupon rows and merks. 3 sets of:

15x weighted rows while partner holds legs
15x weighted merks

Grab those coupons and head to the pavilion. Partner 1 does amrap block exercise while partner 2 does some playground work with merkin variation. Flapjack. 3 total sets.

Block Exercises: Thrusters (with bicep curls), KB swings, Dead lifts
Playground Exercises: 10x Pullups, 15x Diamonds/Swerkins/Atomics, 30x bench dips (or 15x bar dips)

Return the blocks and head back to the parking lot. Partner 1 runs the front loop while Partner 2 does amrap Burpees. Flapjack. 2 rounds of Burpees then 1 round of Squats.

MARY
20x Flutter Kix (IC)
20x Freddie Mercuries (IC)
10x WW1s (OYO)

2nd/3rd F tomorrow, 6/23, at Crievewood Baptist hosted by our own Dupree. 4pm. Bring yo kids and yo wife. Don’t hide them. Continue to lift up our brothers Spicoli and El Maestro.

Floppy Disk

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1200s on the track

PAX: Floppy Disk, Jacques

QIC: EPO

Only two of us for the track workout SmokeBoots option. EPO came up with the workout and Jacques and I executed. The workout was 4×1200 w/2:00 jog between, then finish with 2×400 fast with 1:00 recovery between. It was a tough day. YHC struggled mightily, due to the conditions, and likely also in part to Funyuns smoker yesterday. Jacques pushed the pace the whole time. That guy is a machine. Big Stick was nowhere to be found.

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Global Running Day at SmokeBoots

6/6/18

PAX: Skid Mark, Bagger Vance, Ludwig Von Oshkosh, Black Lung, Floppy Disk, Edible Arrangements, Too Tall

QIC: Ludwig von Oshkosh

Appropriately, we celebrated Global Running Day at SmokeBoots. We continued to enjoy the low humidity and cooler temperatures this week. Too Tall, with his first intentional SB post, seemed ecstatic to be there. EA said something about “not feeling it” but ended up pushing the pace the whole time. Those damn Texans. Begrudgingly, we got moving at 5:30 and ran the stereotypical 4.4, or 4.45, or 4.5 depending on your tracking device of choice. Our group naturally separated into a few smaller clusters. Conversation was riveting. No special pace goals, but the lead group kept the pace around upper 7:30s. Not too shabby. We circled up at the end for some NoR and BV closed us out.

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The third wheel

PAX: Cowboy, Money Shot, Floppy Disk

QIC: Floppy Disk

A light sprinkling of PAX this morning at the Skunk, though conditions were ideal. 60 degrees and low humidity for the first time in what seems like ages. 1.5 minutes of pleasantries then we got moving. Short mosey around the parking lot, then circle, er, triangle, up in the outfield for some WoR.

Disclaimer
Warm-O-Rama (all IC)
SSH x20
Windmills x10
Cotton Pickers x10
Good Mornings x10
Willie Mays x10
Mountain Climbers x10
ASTs x10
BabyAC F x10
BigAC F x10
BabyAC R x10
BigAC R x10

THANG
BLIMPS. Simple, and effective. 5 sets total. We started with 25x of each exercise, then ran the big loop around the fields between sets (approximately 1/3 of a mile). Reps were reduced by 5x each loop: 20x, 15x, 10x, 5x.

Head to dugout for some step-ups, 20x each leg. 10x Irkins. Step-ups 10x each leg. 10x Derkins, Step ups 10x each leg. 20x bench dips, 15x bench dips.

Mosey back to the start for a quick Mary.

Mary
20x Flutter Kicks (IC)
1.5 minute low plank

MS
I enjoyed it out there this morning. The weather was truly lovely. Conversation was intentional with such a small group. Money Shot and his family are fresh off a family beach trip to Surfside Beach, SC, which is just south of Myrtle Beach. He said it was much less annoying than Myrtle, which doesn’t make sense to me. Cowboy is heading to Nawlins this week for a conference. The theme is value-based care. It promises to be wrought with entertainment.

Your humble correspondent,
Floppy Disk

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Floppy Donuts – A moment on the lips, forever sculpting your hips

PAX: Offshore, Bagger Vance, Foxtrot Talks-a-lot, Swamp Fox, Savannah, Accounts Receivable, Hollow Back Girl, Black Lung, Black Widow, Pupusa (FNG), Edible Arrangements, Ludwig von Oshkosh, Cathy, Venus, Olan Mills, Yard Sale, Vegemite, Big Stick, 3rd Degree, PSL, Floppy Disk, Skid Mark, A-Fib (FNG), Y Guy (FNG), Donuts

QIC: Donuts, Floppy Disk

68 degrees, 115% humidity, 25 redpillers including 3 FNGs. Donuts and Floppy Disk, together known as Floppy Donuts, planned what some might consider to be the perfect co-Q. Donuts took us out for a warmup mosey to pick up the stragglers. To make Foxtrot pay for his tardiness we did a second short loop before circling up to get warm…er.

WoR (Donuts)
SSH x20 IC
Good Mornings x10 IC
Windmills x10 IC
Merkins SnL x10 IC
Calf Stretch, BAC, Cherry Picker combo x10 IC

THANG (Floppy) – brickwork… again
Partner up, partner 1 grab 2 bricks from Floppy’s truck. Everyone mosey to Crievewood UMC lot. Partner 2 does 20 reps of the following exercises, repeating the sets until partner 1 completes a set of 7s (Tuck Jumps, Jump Squats, backpedal up the hill). Flapjack.

Bicep Curls
Bent Rows
Tricep Extensions
Scaptions

Rinse and repeat with second set of 7s consisting of Hand-release Merks, Diamond Merks, regular mosey up the hill.

Mary-ish (Donuts)
Killers x2 (by special request from Yard Sale)
Good Mornings x10 IC

MS
Welcome FNG’s Pupusa, A-Fib and Y Guy! Don’t believe any FNG merlot was actually splashed, but there were a few dry attempts. Cathy and Venus continue to grace the group with their perfect vocals. We’re so blessed to have them. 3 bricks broken. I’ll invoice the guilty parties.

BH
MEMORIAL DAY CONVERGENCE AT THE CONCORD RD YMCA. 6-7AM. Big Bang will lead us in The Murph. 4:13 Strong continues next Thursday. Continued prayers for our brothers that are sick, injured, etc.

SYITG,
Floppy Donuts

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Bricks n’stuff

PAX: Numbers, Drifter, Black Widow, Umbrella, Reefer, Olan Mills, Skid Mark, Swamp Fox, Prevac, Brother-at-Law, Blue Mule, CAPS LOCK, Vegemite, Calfkiller, PSL, Bagger Vance, Life Champ, Black Lung, CCR, Yard Sale, 3rd Degree, Cinderella, Frugal Macdoogal, Ludwig von Oshkosh, Accounts Receivable, Edible Arrangements, Dr. Smartt, Frogger, Dupree, Hollaback Girl, Floppy Disk

QIC: Floppy Disk

A healthy 31 posted at CH this morning. Temperature was a pleasant 68 degrees with 100% mug in the air. Together we performed the only burpees of the day at the strike of 5:30.. 2 burpees OYO. Warmup mosey included the bus loop and picking up Black Lung who, true to form, was strolling in late. He tucked in, we hit the hill, then convened in the parking lot to get warmed up.

Disclaimer (including bit about being covered in poison ivy… good times)

WoR (all IC)
Goofballs x15
SSH x15
BAC F x15
BAC R x15
Slow ‘n Low Merks x15
Air Press x15
Good Mornings x10
Willie Mays x10

Count off total group number to see if YHC had enough bricks. I was 2 short due to the CH group not being this big in a while. C’est la vie. Count off again, this time 1,2 to see who your pardsy is. Each group grab two bricks from YHCs truck.

THANG
Partner 1 does work while Partner 2 runs the small front loop, then flapjack. Each exercise must be executed 60x reps (each arm for individual arm exercises) by each PAX. Exercises were as follows:

Bicep Curls
Upright Rows
Thrusters
Flys
KB swings
Air Press
Squats

Any groups that finished early were instructed to start the rotation again with 20x reps of each exercise. Return the bricks to YHCs truck and mosey to the playground. Partner 1 does 30x rows while Partner 2 performs amrap pullups on the bar of their choice, flapjack, then RnR 1x. Mosey back to the parking lot for a quick…

Mary
SnL Merks x20
Low Plank 45 sec
Good Mornings x10 (IC)

Continue praying for Spicoli and his family. Continue to pray for other PAX and families that are dealing with sickness and injuries.

4:13 Strong kicks off next Thursday. This will be in lieu of the Hill that day. Check Slack for deets. F3 Dads will meet at Pinkerton Park in Franklin this Sunday at 3pm. Bring the kiddos for a little exercise and lots of fun. Snacks to follow.

See you boys in the gloom.

Floppy D

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Chain Gang

PAX: PSL, Donuts, Bagger Vance, Princess Aurora, Big Stick, Prevac, Pop-a-lock, Vegemite, Too Tall, Skid Mark, Ludwig von Oshkosh, Bug’s Life (FNG), Focker, Big Bang, Offshore, Venus

QIC: Floppy Disk

18…er… 17 posted at Sir E this morning for some targeted muscle group work. Funyuns left to dutifully perform his coffee duties for his bride. We missed him out there. It was a chilly 31-degree April morning.

YHC dispensed with the disclaimer before we knocked out a quick 10 merks and proceeded with our warmup mosey around the church before convening in the lower parking lot for some WoR.

WoR
SSH x20
Squats x20
High Knees x15
Slow ‘n Low Merks x10
BACs F x15
Slow ‘n Low Merks x10
BACs R x15
Beetle Baileys (Overhead claps) x15
Air Press x10
Good Mornings x10
Windmills x10

The PAX couldn’t stand any more warmup so we moseyed to the playground to start the festivities.

THANG

On the playground, 3 sets of:

10x Pullups
15x various Merkins (Diamond, Derkin, Hand Release)
20x Dips
20x Inverted Rows

Once we were all in we moseyed over to the entrance of Ellington for a first-time Sir E surprise. Complements of Prevac we did some arm work (BICEPS!!) on the chains between the brick columns along the walking path. Everyone had their own stall and we (most of us, anyway) started with 3 sets of: 30x single arm bicep curls, 30x single arm upright rows. It became abundantly clear to me that my short reconnaissance of the chains and the few reps I threw up as a test did not do full justice to the weight of the chains. 30x became 20x for the second and third set. PA demonstrated textbook form, the rest of the PAX, not so much, but we still got good work in.

For the last portion we headed over to the steep hill overlooking the gazebo for some leg-work via 7s on the hill. This was a real PAX-pleaser. The exercises were Tuck Jumps at the bottom and Hydraulic Squats at the top. PAX were instructed to reverse mosey up the hill and regular mosey down the hill. It became apparent quickly that quads would take the brunt of this portion. Many reverse moseys turned into slow/intentional reverse hill walks.

Time was drawing to a close. We took the longish loop home around the main Ag Center loop, and returned to the CUMC parking lot in time for about 80 seconds of low plank action.

MS

Great to have PA out in the gloom with us at Sir E! It was a reminder to me that I’m overdue for a visit with our west Nash F3 brethren. Welcome to FNG Bug’s Life (Marshall Alexander)! He’s a friend of Big Sticks, which everyone expressed condolences about, but besides that he’s an allright dude. Hopefully he makes it back out again soon. BV tried to cut corners again. Classic! It was fun to mix in something new at Sir E today. I really enjoyed it out there!

BH

We continued to pray for Spicoli, Olan Mill’s dad and El Maestro.

The Q calendar is wide open gents! If you want to co-Q just let me know. I’m always up for it.

Finally, the F3Nashville shirt order is live until 4/24. Get those orders in! Check Slack for deets.

Peace!
FD