Author: Jeff Hammond

Born in Murfreesboro. Moved to NC. Now back in Nashville.
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Hambone’s Extremely Late Backblast

Date: 11/2/2019 – 0600-0700
Q: Hambone

Pax: Black Lung, Money Shot, High Flyer, FTTAL, Drago, Deep Dish, Big Stick

Disclaimer: The disclaimer may have been given in short form

Warmup:
20 SSH IC x 20
Good Morning OYO
Squat IC x 20

Slowwwww joggggg

The Thang:

30 minutes of intervals

2 minutes OFF

1 minute On

Total: 2.0ish miles

Hill Sprints

17 sprints up the hill to the flag
walk / slow jog back down

Mary
Once the pax completed their hills sprints, they headed back to the parking lot for:

Alabama Prom Dates IC x 20
Low Flutter IC x 15
LBCs IC x 20

Fin

Worthy to note that the pax covered 4.13 miles in total. Varying speeds coupled with tapered intensity allowed the pax to cover ground and improve.

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Lil Tony’s VQ

Conditions: High 70s and humid with a nice breeze and the threat of rain.

PAX: Lil’ Tony (VQ), Preacher Man, Duce, Mile High, Claud, Life Champ, Can’t Get Right, Fallout, Big Ticket, Gussy, Teddy, Bruh-Bruh, Jersey$, Hambone, Hot N’ Ready, Brother-at-law, Spinal Tap, Porcelain and Red Skull (YHC).

Warmorama: Long mosey around the campus with several rapid and unexpected turns thrown in to keep all PAX on their toes. Gussy started off the Mosey by leading the pack but quickly dropped back when he realized he had to slow down in order to “keep his shorts on”. End at the tennis court for 10 Hillbilly Walkers and 10 Seal Claps IC. Then off for another Mosey and back to the tennis court for 10 GM IC.

Thang: Battan Death March to the end of the main drive and back. Form two lines for Indian Run with last man doing 5 burpees before sprinting to the front. Waited with SSH IC for six. All in and mosey to the rear parking lot for the next exercise.

Partner up for a little Dora 1-2-3. Adding a concrete block to the run was a real crowd pleaser. Squat for six.

Bear Crawl to the basketball court for Mary: 10 each IC: Flutter Kicks, American Hammers and Pickle Pointers. Plank for final two minutes while Hambone entrains all with a couple of jokes.

CoT

There is only one more workout with this group of 4:13 Strong men. After next week, they will begin working and will likely be on the clock when F3 gathers. Come out next week for a farewell workout and help send these 10 men off to the next chapter of their journey with some sore muscles and an extra boost of confidence.

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Everything Under The Sun

Q: Hambone
Pax: Right Said, BnB, Keep The Change, Harvey Updike, Crablegs, Porcelain, Reveille, Hi Viz, T Cell, Studio42

11 Pax showed up for what has already been done under the sun (a lot). My Qs are about as original as a McDonald’s hamburger. I like their hamburgers.

Disclaimer about the Disclaimer: I think it was right.

Warmup
19 x SSH IC
13 x Toy Soldier IC
14 x IST
Good Morning OYO
10 x Willie Mays Hays IC

Thing
Pearls on a string (running with COPs interspersed), but with a little bit of order:

1st Pearl
10 x Merkin IC
10 x Slow and Low Squat IC
10 x Monkey Humpers IC

2nd Pearl
11 x Merkin IC
12 x Slow and Low Squat IC
30 Second Bridge

3rd Pearl
12 x Merkin IC
15 x Slow and Low Squat IC
30 Second Bridge

4th Pearl
13 x Merkin IC
13 x Slow and Low Squat IC
30 Second Bridge

5th Pearl
14 x Merkin IC
14 x Slow and Low Squat IC
30 Second Bridge

Run to Parthenon Facing Hill and Perform “Fours”
Up the hill, 1 burpee, back down
Up the hill, 2 burpees, back down
…
Up the hill, 4 burpees, back down

Finish

Naked Man Moleskin:
Great work by all to go through with the 2.7 mile run total. Porcelain knew what was coming and unearthed the flag to make the journey with us around the ‘non.

Reminder: Warpath and TN Can Ruck are coming up this weekend. Pick one or both. TCell says he will honor you greatly if you do both #TruthNugget

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Cruel Pony

Q: Vegemite, Hambone
Pax: Venus, Tinder, Brother-at-Law, Offshore, Frogger, Black Widow, Yard Sale, Accounts Receivable, PSL, Olan Mills, CAPS LOCK, Edible Arrangement, Holler Back Girl, Tiny Dancer, Captain Flatline

17 men posted at Cruel Hall to start the weekend off right.

WOR (Vegemite):
Mosey down the bus loop with lunges and some backwards running thrown in as we went up the hill. Circle up for:

* SSH x20 IC
* Hop Kicks x10 IC
* Slow and Low Squats x10 IC
* Good Mornings x10 IC
* Willie May Hayes x10 IC
* Slow and Low Merkins x10 IC
* Baby Arm Circles (Both Ways) x10 IC

Thang 1:
With help from Ginuwine’s Pony, partner 1 completed gallops around the outside school parking lot while partner 2 performed burpees. Once partner 1 returned from his ride, each partner flipped.

This was a repeat from Donuts’s version last week. We did this for 10 minutes, and my main contribution to this workout plan was to swap out the William Tell Overture for Pony. You’re welcome.

Hambone
Pax mosied down to the swingset and performed 3 sets of:

Merkins IC X 12
Low Flutter IC X 20
Mountain Climbers X 15 IC

Pax mosied to the playground to do 3 sets of:
Pull ups to failure
5 partner-assisted pull ups

Merkins X 10 IC
Bridge 30 seconds

Pax mosied to the parking lot to do a modified version of sevens–threes! Two burpees, sprint down, one burpee, sprint back, one burpee, sprint down, two burpees, sprint back.

Complete!

NMM:
Awesome work at Cruel Hall. Truly my (Hambone) first post at the AO and it didn’t disappoint. Strong pax, strong area.

I have to admit I was a little embarrassed galloping down the sidewalk with cars passing, but I guess it’s not the craziest thing F3 does in public.

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Stonewall – 6/30/2018

PAX: Pop-A-Lock, Cowboy, Skidmark, Spitz (FNG), Animal (FNG), Venus (EXTREME LIFO), Bagger Vance, Blue Mule, Black Lung, Reveille, Vegemite, Bicentennial Man
QiC: Hambone

13 pax posted for a nasty beatdown and 1 posted for a preruck of 4 miles.

Warmup:
Disclaimer
20 SSH IC
17 Slow and Low Squats IC
10 GMs IC
12 Merkins IC

There was an extremely simple and extremely taxing (for YHC) workout.

1. Run to Portland Brew and back to Sevier Park (~.9 miles). Squats, SSH, or Plank for the six/Hambone.
2. COP including 12 Merkins IC as the last exercise.
3. Repeat.

With a total of 4 rounds, the Stonewall Pax completed ~3.5 miles of this awful workout.

Pax closed out with dips, planks, and 6 Minutes of Mary.

NMM:
1. Sweat was not a rare commodity. TruthNugget that some pax skipped coffeeteria because they were soaked to their jimmies.
2. Truly embarrassing to be at the back of your own workout, but zero regrets and I plan on pulling this one out again.
3. Five pax (Bagger, Hambone, Vegemite, Pop-a-Lock, and Black Lung) posted for coffeeteria.

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Physical Fitness Foundation Hill Sprints

Q: Hambone
Pax:Blacklung, Skidmark, Spiderbite, Doubtfire, Shank, Bagger, PA, Bad Boy, Edible, Cowboy, Crawfish

Hill Sprints

Type: Run and muscular endurance

Duration: 1hr

Uniform: F3 Gear and Hambone’s Toro! shirt.

Warmup
Dynamic stretching 5 min
Note: warm up consisted of SSH, Squats, IST (incorrectly named by YHC), Toy Soldier, and Cherry/Cotton Pickers

~1 mile job from Sevier to Ashwood Avenue. To ensure a steady and slow pace (~9:30 pace), Hambone lead the way and handicapped the crowd. No cobains will be given

Hill Sprints (x4)
60 sec push ups
60 sec LBCs
Sprint up hill (Ashwood Avenue bottom to 15th Avenue Meta Stop sign (sign about the stop sign)- jumping jacks at the top until everyone is there
60 squats
Jog down hill
60 sit ups
60 Werkins

~1 mile back, ~9:30, all together

NMM
Many thanks to Bagger for keeping QiC humble during his exercise naming snafu. Many thanks to Bad Boy for a time check to get us back by 0800. I was debating a 5th trip up because that hill was just that great.

Props to the left side of the sprint hill. The left site was the serious side. If I had medals to give, I would have given ourselves medals for being too serious. Then again, with so many studs on the right and their ability to effortlessly sprint up, seriousness wasn’t needed.

I have to admit that I wing most of my Qs. With a varying range of PAX fitness and undetermined numbers of who will show up, it’s always difficult to plan a good Q that leaves everyone smoked yet improved. I stumbled upon a link on Reddit (of all places) that contained a compilation of workouts for Army platoon leaders to implement with hopes of improving their men. This workout was mostly planned with enough variation to allow for modifications due to physical and geographical limitations. I can attest that this was a personally-satisfying Q because I think everyone was able to go and grow at their own pace. No man was left behind. Everyone had to try at some point. There was enough mumblechatter to keep things going.

Going into 2018, I wanted to set myself up to show sustained and measurable improvements in my fitness. I want my five mile pace to be at 8 mins. I’d like to post a 15:00 min 2 mile. With some of these planned workouts and consistent running and posting, I think it’s attainable.

If you’re interested in using these workouts or some variation of them, check them out here (PT workouts) and here (running).

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Stonewall Sandbaggin’

QIC: Hambone
PAX: Vegemite, Kangaroo Jack/Mac (FNG), Spider Bite, Black Lung, Pop-a-Lock (Nebraska), FTTAL, Deep Dish, Jeweler, Bad Boy, Crawfish, Bicentennial Man, Big Stick

Abstract:
The Saturday men of F3 Nashville posted to see what an hour of working out would do to their bodies, minds, and souls.

FIRST:
SSH IC x 20
Toy Soldier IC x 14
Merkins IC x 10
IST IC x 15
Squats IC x 17
Merkins IC x 20

Grab the sandbag and rucks. Mosey out a bit and back the parking lot.

SECOND:
Grab the sandbags and repeat the cycle:

Decline Merkins x 10
Decline Merkins x 10
Dips x 20
Dips x 20
Sandbag Squat x 30
Ruck Lung x 30
Ruck Overhead Press x 30

THIRD:
Split into two teams of 6 or 7 and head to the hill. Run up the hill with ruck. Losing team selects a member to mosey up and back with the sandbag

FOURTH:
Sick Cycle

3 Sets:
Seal Claps x 20, Overhead Claps x 20

Run

3 Sets:
Merkins x 10, Air Press x 15

Run

3 Sets:
LBCs x 20, Low Flutter x 20

Run, drop sandbags at parking lot, head to back side building for Mary.

Return Home.

Done.

NMM:
Prayers for the F&F of Bad Boy and Jeweler. Prayers for the Pax for guidance throughout the week.

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Ruck Training Schedule – PREBLAST

Men,

With many questions swirling about ruck training for GrowRuck05 and ruck training in general, YHC is here to deliver a schedule.  A following post will give my recommendations for doing the Tough.

The bottom line with doing a GORUCK Tough is that if you can finish an F3 workout, you can finish a Tough.  Though being a finisher is okay, being a contributor and leader is your goal.  Meet your goal.  Leaders prepare, and these workouts will accommodate.

Saturday, 10/28 – Coupon Ruck March at Sevier Park – 06:00-06:50 (~3.3 miles)

Wednesday, 11/1 – Spearhead at Crieve Hall Elem Parking Lot – 05:30-06:15 – Bootcamp W/Ruck

Thursday, 11/2 – Speed Ruck – 05:00-05:50 – Speed Ruck (~3.3 miles)

Saturday, 11/4 – Coupon Ruck March at Sevier Park – 05:30-06:50 (~5 miles)

Wednesday, 11/8 – Spearhead at Crieve Hall Elem Parking Lot – 05:30-06:15 – Bootcamp W/Ruck

Thursday, 11/9 – Speed Ruck at Sevier Park – 05:00-6:15 (~ 4.5 miles)

Saturday, 11/11 – Coupon Ruck March at Sevier Park – 05:00-06:50 (~7 miles)

Wednesday, 11/15 – TBD

Thursday – Recover