Author: Adam Bush

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Licking wounds

PAX: Black Widow, Backlash, Offshore, Olan Mills, Umbrella, Funyuns (QIC)

Conditions: 36* clear

6 PAX made the right decision and posted at The Purple Cow this AM. YHC was still feeling blue from the SEC Championship game (I hate Bama and the refs they have on payroll), and really wanted to fartsack and lick my wounds from the gut wrenching defeat of my beloved Bulldogs. Alas, I DRP’d and made it out to Q this beautiful morning.

Mosey from BMS to GWP parking lot for COP:

SSHs x 3OIC, BACsx10IC, SCsx10IC, APsx10IC, RBACsx10IC, GMsx10IC, WMHsx10IC, Merkinsx10IC, MCsx10IC,  Supermansx10IC, ASTsx20IC, Squatsx10IC, BKsx15IC

The Thang:

Line up at end of parking lot. Bear crawl for 4 lines, then switch to crab walk for 4 lines, Repeat sequence till  reach other end of parking lot. Plank for 6

Go back to other end, but crawl bear and walk crab, plank for 6.

Spartan 100: Sprint length of parking lot with 10 merkins at end of spring. We did this every minute on the minute for 10 minutes.

40s: Step-ups and dips at picnic table. 30:10, 25:15, 20:20, 15:25, 10:30

Back to end of parking lot for BC, CW, CB, WC switching every 3 lines to other end.

Mosey with politician mixed in back to BMS for Mary

Mary: 15 8ct body builders, 20 FKs IC, Alabama prom date x 10 IC

COT/BOM

NM: Glad I got out of the fartsack this AM. Always good to be with the PAX. Pleasure to lead. Good work by all.

Bullhorn:

12th man leadership luncheon at RCC this Friday. 11:30, $20 per person. Hit up Umbrella for RSVP and more details.

Praise for Backlash’s father’s MRI coming back negative

Remember MP’s wife Ginny Burton. Brest cancer. Starts chemo this week.

Continue each day to strive to be better. Keep getting after it in all aspects of life.

Funyuns

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The GRIZ

PAX: Bagger Vance, Offshore, T-Cell, Black Widow, Boone’s Farm, Umbrella, Venus, Funyuns (QIC)

Conditions: 70*, wet and soggy

8 PAX made the right decision this AM and showed up ready to get after it at The Racetrack. Due to Goruck Starcourse training schedule, YHC has missed The Racetrack for a little while.  It was great to be back at the original Brentwood AO and lead these fine men through a beatdown.

5:30 AM- Disclaimer (little rusty, but BV took up my slack), then mosey around big loop back to grass field for Warmarama.

Warmarama: SSHsx20, BACs(f&r)x10, SCsx10, Squatsx20, BKSx10, Merkinsx10, ASTsx20, Supermansx10, CDDSx10, BKsx10. All IC

The Thang:

  • 30 8 ct bodybuilders
  • 30-20-10: pullups & squat jumps
  • 20 8 ct bodybuilders
  • 30-20-10: parallel bar dips & bar jump overs
  • 15 8 ct bodybuilders
  • Partner up- P1 holds pull-up (chin above bar) while P2 runs 30 yards and back. Flap jack. R&R (Tclaps to Venus for pushing YHC on the pull-up hold)
  • Mosey back to parking lot for Mary

Mary: 5 8ct bodybuilders, 10 BF situps OYO, 15 Vups OYO, 20 AHs IC, 20 ASTs IC, 5 8ct bodybuilders

COT/BOM

NM: Great work! YHC borrowed most of this workout from Grisham. Of course,  he threw in some hand stand pushups. Grisham’s pseudo F3 name is The Griz (amazing the things you come up with while rucking for 3-6 hours each week), hence the name of the workout. Great to BV back from injured reserve. Always a pleasure to lead. The PAX are getting stronger each post.

BH: 4th anniversary at Stonewall 6-7AM on Saturday, with Growschool to follow. F3 scramble Sunday 3PM at Harpeth Hills. Few spots available.

Continue to dig deep in all aspects of life,

Funyuns

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DevilDog and Dew

Purple Cow-7/9/2018

Conditions: 70s and not very muggy, but a lot of dew on the ground

PAX: Offshore, Black Widow, Umbrella, Boone’s Farm, RedBag, Skinny Jeans (FNG courtesy of RedBag), Funyuns (QIC)

5:30 AM– Disclaimer, then mosey to untouched, pristine dew covered soccer field with coupons in tow. Set cones up 50 yards apart, drop coupons, and circle up.

Warmarama: SSH, BKs, BACs, SCs, BACs(r), GMs, Tempo Merkins, ASTs, Tempo Merkins, Supermans, Squats. All x 10 IC

Thang: Modified DevilDog and BOMBS

  • 8 exercises/movements, 100 yards for each movement
  • Exercises included: Burpee Broad Jump, Crab walk/Walk crab, Army crawl (crowd pleaser), Bear crawl/Crawl Bear, 60# SB toss, 40# SB overhead shuttle, 35# ruck shuttle (arms extended in front while holding ruck), 80# SB drag/pull
  • 5 burpees were performed before each movement
  • BOMBS (5 reps each of burpees, OH presses, Merkins, Big Boy sit-ups, Squats) approximately every 5 minutes and Q’s call

BOM/COT (after quick mosey back to BMS)

NM: PAX worked hard today. Everyone was covered in dew and grass, but still got after it. One of the many reasons why I love F3 is working out in different conditions and getting used to being uncomfortable. Not much mumble chatter today, but YHC did overhear Umbrella exclaim, “This is awesome!” while pulling the 80# SB. Great to have Skinny Jeans (RedBag EH) join us in the gloom. He is a dentist and  has a podcast named, “Millennial Dentist.” As always, a great pleasure to lead and workout with you gentleman.

Pray without ceasing and Rejoice in all things!

Funyuns

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FORMal Beatdown

6/12/18- Sir E- 72* and clear

PAX: Bagger Vance, Donuts, Too Tall, Venus, Big Stick, FTTAL, Big Bang, Bloodclot, Dr. Smart, Skid Mark, Cinderella, Floppy Disk, Dilly Dilly, Vegemite, Umbrella, BrotherAtLaw, Red Bag, Black Lung, Spider Bite, SlugsNBugs, Pocahontas (F3 Greensboro), Funyuns (QIC)

22 PAX decided to get better this AM at Sir E. 5:30 AM- mosey from CUMC up Manley and back to north parking lot of CUMC. Side shuffles, politicians, butt kickers thrown in during the mosey. Circle up for COP.

COP: SSHsx20IC, GMsx12IC, BACs(f)x5IC, BACs(r)x5IC, APsx5IC, SCsx5IC, Tempo merkinsx10IC, ASTsx20IC, Scorpionsx10IC, Supremansx10IC

The Thang:

During the F3Heavy 006, Cadre Danny (F3 Linus) instructed the PAX on the importance of proper form during exercises. He has posted at different  AOs all over the country and noticed poor form consistently across the board. He said we are cheating ourselves and not getting better when we choose the half-ass our exercises. With that in mind, YHC wanted the PAX to focus  on proper form. We partnered up for accountability. Oh yeah, form always tends to break when tired, so we did a lot of burpees in between sets. It looked something like this:

6 burpees every 30s for 5 minutes

P1 AMRAP merkins (elbows locked at top, break parallel at bottom, head up) for 1 minute while P2 checks form. Flap jack

6 burpees every 30s for 2 1/2 minutes

P1 AMRAP WWIIs (hands locked behind head, shoulders touch ground, chest to knees) for 1 min, P2 checks form. Flap jack

6 burpees every 30s for 2 1/2 minutes

P1 AMRAP squats (DILLY DILLY with proper form example, legs break parallel at bottom, legs locked at top), P2 checks form. Flap jack

6 burpees every 30s for 1 minute. Mosey to playground

P1 AMRAP pull-ups (hand down arms extended, pull up with chin above bar) for 1 minute, P2 checks form. Flap jack

6 burpees every 30s for 1 minute

P1 AMRAP 4 ct. flutter kicks (BV with demonstation, toes pointed up, legs straight, 6 inches above ground), P2 checks form. Flap jack

Mosey back to parking lot

6 burpees every 30s for 1 minute

Laney Lou for 1 minute

COT/BOM

NM: We need to do things the right and honest way all the time. Yes, we will slip and fail at times. That is why it is so important to have a brother or brothers to hold us accountable in all aspects of life. Let’s continue to sharpen each other physically as well as mentally and spiritually!

SYITG,

Funyuns

 

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Dday + 74 years

06/06/2018- The RaceTrack- Conditions were perfect

PAX: Black Widow, Offshore, BigBang, Yardsale, Cinderella, Dr. Smart, Numbtucks, Olan Mills, Boothill (F3 Memphis), Twinkle (FNG), Funyuns (QIC)

11 PAX started the day off right at The RaceTrack. YHC decided to pay tribute the brave soldiers of the allied forces who stormed the beaches of Normandy on this day 74 years ago. We did partner work because not one soldier made it out alive without help from his brothers. Our rep counts were variations of 6, 30, 60, 300 because the amphibious invasion kicked off at 6:30 AM

Overlord (code name of operation): Mosey around the track for 972 meters (0.6 mi) and circle up in the grass for COP: 30 SSHs IC, 15 GMsIC, 15 WMHsIC, 10 tempo merkins, 15 BKsIC. YHC’s original plan was to mosey for 1944 m (1.2 mi), but had to audible for time reasons. Audible: 6 burpees every 30 seconds for 3 minutes (6 rounds)

 Airborne Drop: 60 pullups (split between partners), then 300 m run together. While doing pull-ups, resting partner held hands in the air (hallelujah style). Also ran hallelujah style. Plank for 6.

Omaha Beach: Partner/Buddy drag across grass (60 m) and back, 300 m hallelujah run together

Utah Beach: 60 merkins (split, rest in high plank), 300 m hallelujah run together

Gold Beach: 60 squat jumps (split, rest in squat hold), 300 m hallelujah run

Sword Beach: 60 thrusters (split, rest high plank), 300 m hallelujah run

Juno Beach: 60 burpees (split), hallelujah run back to parking lot for Mary

Mary: 30 WW11s IC, 30 FKs IC, 30 American Hammers IC

BOM/COT

Bullhorn: Welcome FNG Twinkle! Great to have Boothill from F3Memphis as well. Great work by all the PAX. Good MC and encouragement by all. Continue to pray for all the PAX and others.

NM: It was a honor to lead on this day and try to pay a small tribute to the soldiers who stormed those beaches. Unfortunately, most of the WW11 veterans have either passed away or close to passing away. I encourage you to spend some time with these men if you happen to know a WW11 veteran. If you don’t personally know one, then read a book or listen to a podcast about the sacrifice that these men and their families made for each other and the freedom that we enjoy today. At least watch Band of Brothers and The Pacific.

Alex Kershaw wrote in the forward of Omaha Beach and Beyond by Sgt. Bob Slaughter, ” I don’t care if this sounds shamelessly sentimental. It is the truth: Bob Slaughter and his kind walk like giants among us today. They are not long for this world. So while they are still here to shake our hands, we should read what they write and listen to what they say. They were there. They can tell us what it was like to fight during America’s finest hour- June 6, 1944. They can tell us that only for the greatest of causes should any young American lay down his life.”

“Think not only upon their passing. Remember the glory of their spirit.”

Funyuns

 

 

 

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The Purple Cow

06/04/2018- Weather conditions: cool and clear.

PAX: Offshore, Black Widow, Toga, Olan Mills, Umbrella, Funyuns (QIC)

6 PAX DRP’d for the soft launch of new AO at Granny White Park. YHC will name it Purple Cow (old name for Granny White Market) for now, but it is still up for vote.

5:30 AM- Mosey from parking lot behind BMS down Granny White Pike through the gate (which is intentionally left cracked for runners per maintanence guy at the park) to parking lot for COP.

COP: SSHsx15 IC, BACsx15 IC, SCsx15 IC, GMsx10 IC, Scorpion stretchx10 IC, Supermansx10 IC, Tempo merkinsx10 IC, ASTsx20 IC, Merkinsx10 OYO, Squatsx10 IC

The Thang:

Mosey to soccer field for 4 corners: C1: 10 burpees, C2: 10 burpees, 20 jump tucks, C3 10 burpees, 20 jump tucks, 30 CDDs, C4: 10 burpees, 20 jump tucks, 30 CDDS, 40 ASTs. Running was mode of transportation between corners.

Mosey to playground swings for 3 sets of 10 swerkins, 10 inverted swing rows.

Mosey to B-ball court for suicides every minute for 5 minutes.

Mosey to picnic tables for 3 sets of 10 irkens, 20 dips. Stay at tables for 10 burpee box/bench jumps.

Mosey to west side of creek. 10 turkish get-ups, back pedal up hill to volleyball court, run back down. R&R with 5 turkish get-ups.

Mosey back up GWP to BMS for Mary.

Mary: 10 WW1s, 10 butterfly sit-ups, 10 WW2s, 2nd and 3rd Alabama Prom dates x 10 IC, FKs x 20 IC, Laney Lou for 1 minute.

COT/BOM

NM: Great start to this AO. Official launch is 6/18. Excited about the possibilities here and hopefully spread the F3 love in Brentwood. EH, EH, EH! Ironclad is up and running. Not too late to start.

Prayers for Spicoli, El Maestro, Ludwig’s sister, Offshore’s family (aunt passed away)

Until next time in the gloom,

Funyuns out!

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Simple but effective

PAX: Vegemite, Black widow, Umbrella, Cathy, Venus, Funyuns (QIC)

6 PAX got out in the 34* weather to start this beautiful spring day the right way.

Disclaimer was given at 5:30 before 4 PAX took a quick mosey towards the YMCA and circled back to the parking lot for Warmarama. Cathy and Venus joined the PAX at this point.

Warmarama: SSHx20IC, BACs(f&R)x10IC, Air pressesx10IC, Seal clapsX10IC, GMsx10IC, BKsx10IC, Tempo merkins x10, ASTsx10IC, Tempo merkins x10

The Thang:

Mosey to picnic tables for 40s – step ups and dips (30-10, 25-15, 20-20, 15-25, 10-30). Mosey around back loop to monkey bars for partner work.

P1 does 10 reps of called exercise while P2 rests, then flapjack. 5 rounds for each exercise (50 reps each): Burpees, mosey to NLP building for Jump Squats, mosey to picnic tables for Derkins, mosey to monkey bars for Pull-ups, mosey to NLP building for American Hammers (Laney Lou for rest).

Mosey back to parking lot. Same partners across from each other. Bear crawl to middle for 10 bro-merkins, crawl bear back. 10 WW1s. R&R. 10 squats. Wheel barrow across parking lot to curb, flap jack and wheel barrow back to other curb. 20 FKs IC. R&R wheel barrow.

Mosey to flag for 1 minute of Laney Lou

COT/BOM

Bullhorn: Convergence at Battleground in Franklin on Friday 5:30 AM. Welcome party at 5:15. I encourage all of you to post as we show solidarity and support for Spicoli. Continue to pray for Spicoli and his family as he begins his second battle with cancer.

SYITG,

Funyuns

 

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Pit of Misery

PAX: Big Bang, Offshore, Skid mark, Red bag, Vegemite, Dr. Smart, Olan Mills, Private sandman, Yard sale, Funyuns (QIC)

10 PAX graced the grounds of The RaceTrack this AM. Quick mosey up Maryland Way to LBMC parking lot for COP:
10 GMs, 10 WMs, 20 SSHs, 20 BKs, 15 BACs(f), 15 SCs, 15 BACs(r), ATMs(10 ASTsIC, 10 tempo merkins, 10 merkins OYO), 15 BKs. All IC

The Thang:
⁃ Two groups of five. Two 60lb SBs. Each PAX does 3 full squat jumps with SB, drops it, 1 burpee, sprint 25 yards, 10 merkins, mosey back to start. Each PAX did 5 rounds. Perfect numbers for this exercise. Good constant motion.
⁃ Mosey behind hill center on other side of construction lot to the “Pit of Misery” YHC made mental note of the steep hill at this location at last weeks post. PAX line up at bottom of hill. 10 tempo merkins, sprint to top, back down, 10 ASTs IC, sprint, 10 CDDs IC, sprint, 10 Squats IC, sprint, 10 SJs IC, sprint, 10 burpees, sprint. R&R all sets!
⁃ Bear crawl to midpoint of hill. 10 tempo merkins @12, 10 TMs @3, 10 TMs @6, 10 TMs @9, back to 12 for 10 ASTs. Rotate back to 6 and crawl bear to top of hill. Mosey back to parking lot.
⁃ 150m shuttle (25m down and back x 3) every 75 seconds for 5 rounds. Mosey back home for Mary

Mary: 30 FKs IC, 30 LBCs IC

COT/BOM

NM: Always a pleasure to lead you guys. I will echo BigBang from today and say how awesome it is to see a lot of you newer guys embrace all 3 Fs. Iron sharpens iron! Great work today

SYITG,

Funyuns

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Offshore at The RaceTrack

 

Pax of 17 at racetrack this morning. Funyuns, olan mills, black widow, too tall, pop a lock, numtucks, Harvey Updike, umbrella, high heels, private sandman, ccr, headstud, dmishonuts, captain derivative, grease trap, Cinderella , offshore (QIC)

The pax mosied up to the parking deck and warmed up with SSHsx 10, baby arm circles x10 both ways, good mornings x10, willie Mays hays x10, squats x10. All IC

Proceeded to run 6 flights with 6 burpees at top then down and up to 5 with 5 burpees 4,3,2,1 till finished. Then mosey to brick wall for incline merkins x10 and derkinsx10. Another long mosey to the track to rotate between four stations x 3 (10 burpees, 10 WW1s, 10 pull ups, 25 squats). Next partner wheel barrows for twenty yards bear crawl back flapjackx2, then burpee broad jumps for 20 yards and crawl bear.

Mosey to parking lot for Mary with flutter kicks x30, lbcs x30, and WW2s x10.

NM:

Great VQ by Offshore this AM. Strong numbers at The RaceTrack as well. Great to see a run of VQs lately. HIMs stepping up! Let’s continue the momentum and get better!

Aye,

Funyuns (posting for Offshore)

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Praise

PAX: Ludwig, Big stick, DMish, PSL, Venus, Cowboy, Binary, Cathy, FoxTrot, CAPSLOCK, Tidy Cats, Jigsaw, PreVac, Dupree, Bagger Vance, Edible Arrangement, Bluegrass (F3 Birmingham), Funyuns (QIC)

18 PAX DRP’d for a little beatdown offered up by YHC. 14 PAX for the entire experience, 3 joined us halfway, and BV joined us at the end after his run in preparation for the Rock n Country. BigStick, Venus, and Cathy got a little off track but eventually joined us for half of the beatdown.

5:30 AM- mosey up Marchant to grass field between parking lot and stables. Stopped at gate for 5 merkins to allow FoxTrot and Bigstick to catch up. Somehow FT saw us, but BigStick lost us. As previously stated, he did find Venus and Cathy and eventually the rest of the PAX. Disclaimer. Make the most of this day starting with this workout!

COP: GMsx10 IC, WMHsx10 IC, BACs(f&r)x10 IC, APsx 10 IC, Seal clapsx10 IC. Quick and easy right into The Thang.

Happy Jacks (5 4ct SSHs followed by 2 jump squats) X 7

Burp Jacks (see above but sub burpees for JSs) X 7

Up/Downs (run in place, chest to ground and back up on Q’s call) for 1-1 1/2 minutes or so. Everybody is warm. Lets go

Mosey across parking lot down into the valley for Stairway to Seven. Run up hill to parking lot for 1 burpee. Back down, then back up for 2 burpees. Continue until 7 burpees at top. Flutter kicks for the 6.

Mosey back to grass field. (Insert BS, Venus, Cathy) for Happy Jacks x 5, Burp Jacks x 5, Up/Downs for a while.

Mosey to parking lot and line up along curb. Bear crawl to other curb (20-25 yards) for 10 Irking, crawl bear back for 10 derkins. Plank progression for the 6. R&R but sub burpee broad jumps for the bear crawl. Plank progression for the 6.

Mosey back down to the valley. AYG up the hill to the light pole for 7 burpees.

Mosey back to CUMC parking lot (Insert BV).

Happy Jacks x 5, Burp Jacks x 5, Up/Downs for 1 1/2 minutes.

Mary: FKs x 20 IC, 10 V-Ups OYO, 10 Mariah Carys right ankle left leg, 10 left ankle right leg. DONE!

COT/BOM

YHC read Psalm 103 after being very moved by GreaseTrap’s reading of it at Job’s memorial service. Knowing the agony of losing a son, David was able to write this psalm of praise and knowing the agony of losing a son, GT was able to passionately and beautifully pronounce this psalm of praise. Powerful!

Continue to lift up GT, Katie and their family.

I love you guys and love F3!

Funyuns