Author: Ludwig van OshKosh

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Smokeboots – 6/27/18

9 HIM posted for a surprisingly dry mosey through the shire. I had my doubts at 12:30am whether smokeboots would even happen.

PAX: Floppy Disk, Donuts, AFib, Big Stick, Edible Arrangements, Black Lung, Skid Mark, Frugal McDougal, Ludwig

75 degrees and muggy as we departed under cloudy skies. About a 7:45 opening mile before Floppy decided to kick it into gear. EA hung with Floppy for a long time, eventually referring to himself as the sacrificial lamb.

Post-run chatter was cut short due to thunder and lightning, and several PAX followed Frugal home to help him move a piano…..apparently he couldn’t enlist adequate help after Sir E yesterday.

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Smokeboots 6/20/18

75 degrees and 1,000% humidity greeted the 6 PAX who posted for a 4.4 mile run this morning. Ideal conditions for endurance.

PAX: Floppy Disk, Edible Arrangements, Skid Mark, Too Tall, Donuts/D’Mish, Ludwig

Pace was roughly 7:40 a mile, but it felt like 7:15 in the heat and humidity.

Good work by all.

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Smokeboots 6/13

PAX: Reveille, Afib, Skid Mark, Black Lung, Edible Arrangements, Too Tall, Frogger, Donuts/D’Mish, Dilly Dilly, Ludwig (Q)

A record 10 PAX (at least a record since I started posting two years ago) posted at smokeboots this morning for a nice muggy run through the shire. Apparently Reveille was unaware this was a running only workout. No matter.

During the first mile Donuts shared a great story about pranking his future sister-in-law at her bachelorette party. After the big hill 4 PAX continued on the 4.4 mile route, and the other 6 ventured off onto the 3.1 mile route.

We all eventually ended up back at CHE for COT/BOM.

Good work by all.

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Where Is Everybody?

Q: Ludwig Van OshKosh

PAX: CAPSLOCK, PSL, Floppy Disk, Umbrella, Offshore, Accounts Receivable, Cathy, Venus, Olan Mills, Ludwig

Upper 40s greeted the 10 PAX who made the correct decision to post at Cruel Hall. We postulated that the lower turnout was due to the marathon.

Moseyed down to the bottom of the bus loop for WOR.

20 SSH
10 WMH
10 Good Mornings
10 Air Presses
10 BAC
10 rBAC
10 S’nL squats — Venus and Cathy apparently didn’t hear the S’nL part

Thang

At bottom of bus loop, perform 10 burpees, backpedal up the hill, perform 10 WW1s at the top, run to corner/4-way stop to perform 10 jump squats. Run back down to start of bus loop. We did 4 laps on the loop, and on each lap the reps increase in increments of 5. So, for lap 4 that’s 25 burpees, WW1s and jump squats. It was unanimously agreed that the backpedal following the burpees put the quads on fire.

Moseyed behind the school (we can do that now!) to the rails for a row/merkin pyramid.

Perform 1 row, then 1 merkin, 2 rows, 2 merkins, etc. all the way up to 11, and then all the way back down to 1.

Head back to the parking lot for a Ludwig favorite, the bear crawl/crawl bear suicide.

Mary
30 flutter kicks
30 Mariahs
30 AST
10 Burpees oyo
10 Good Mornings

Great work today.

Reminder that the May 3rdF opportunity TN Walk for Williams is coming up on May 12 at Centennial Park. Reach out to Brother-at-Law for more info.

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Cruel Merkins

PAX: Donuts, Cinderella, Accounts Receivable, Skid Mark, Sharks with “Lasers”, Juan Valdez, Vegemite, Venus, Black Widow, Old Hickory, Deep Six (FNG), Olan Mills, Floppy Disk, Third Degree, PSL, Yard Sale, Ludwig van OshKosh (QIC)

Mid 40s and light wind greeted the 17 PAX who choose to end the week correctly.

Began with a capri lap and headed down to the pavilion for WOR.

20 SSH

10 WMH

10 Good Mornings

10 Butt Kickers

10 High Knees

10 Big Arm Circles

10 Reverse Big Arm Circles

Thang:

We did 3 rounds of a merkin and squat circuit. Each round consisted of 5 sets of various merkins (Diamond, Werkins, Derkins, Irkins and Regular Merkins) and squats. YHC provided a demonstration of proper merkin and deep squat technique for maximum effectiveness. Many PAX still chose to not follow his example.

Round 1 was a set of 15 various merkins followed by 25 deep squats.

After last set of deep squats, mosey to the bottom of the hill and back, 10 SSH.

Round 2 was a set of 12 various merkins followed by 8 single leg squats.

After last set of squats, mosey to the bottom of the hill and back, 10 SSH.

Round 3 was a set of 10 various merkins followed by 20 deep squats. On the last set of squats, called an audible for 30 deep squats instead.

Mosey to the bottom of the hill and head back up to the rails for 3 sets of:

10 rows, 10 hanging knees to chest, 10 dips

All in.

Mosey to bottom of the bus loop. YHC later learned it was such a tease to run back to the parking lot, only to keep going. At the bottom of the bus loop, we bear crawled to the top, sprinted across the top to the corner of the school, and moseyed back to the start for Mary.

40 Flutter Kicks

15 LBCs

5 Good Mornings – a favorite of Donuts, though I shouldn’t have done it since this is the second time he has fartsacked on coffee when YHC was on Q. It was a “mistake,” he claims.

Good work today everyone. And welcome FNG Deep Six, in what was the longest duration ever in naming a FNG. He was EH’d by Old Hickory, and showed the other veteran PAX nearby how to do a proper deep squat.

WARPATH next Saturday, 4/14 beginning at 5am at Battleground. Same AO location as the Spicoli convergence. Also, the launch of the new Nolensville AO is about a week after that. Can’t remember the exact date. Reach out to Third Degree for details if you live down there.

Ludwig

 

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#RF20 at Sir Ellington

PAX: BV, Floppy Disk, PSL, CAPSLOCK, Donuts, Vegemite, Funyuns, Big Stick, FTTAL, Pop a Lock, Karamazov, Prevac, Blue Mule, Venus, Skidmark, Brown Nose, Black Lung, Ludwig van Oshkosh (QIC)

I’m blanking on two others. Q fail — rake me over the coals for it.

28 degrees greeted the highly appropriate 20 PAX who were so excited for an #RF20 themed Q.

YHC makes no secret of the fact that he’s an ardent fan of Roger Federer. Each time the Swiss Maestro has won a grand slam, YHC has led a Federer themed workout, and today was no exception. This past Sunday, Federer won his record extending 20th grand slam and 6th Australian Open title. 20 and 6 would be our main numbers for the day.

Moseyed from the church up the left side of the main Ag Center loop to the top for WOR.

20 SSH

10 Good Mornings

10 WMH

20 Air Presses

20 Seal Claps

10 Butt Kickers

Thang:

BLIMPS (burpees, lunges, imperial walkers, merkins, plankjax and squats)

There are 9 speed bumps on the upper loop. PAX would do 20 reps of each BLIMP exercise at the 1st, 3rd, 5th, 7th and 9th speed bumps, and a 6th set of BLIMPS back at the start of the loop in front of the house. When all was said and done, a total of 120 reps of each.

Alternate between 20 WW1s and 20 Mountain Climbers until the 6 is in.

As Blue Mule would say: Simple, but effective.

Head back down to the playground for 20 rows and 20 hanging knees to chest. Since Fed went back to back at the Australian Open, it was a given we would do 2 sets of each exercise.

Plank for the 6.

Mosey back to the parking lot for Mary.

20 Flutter Kicks

20 LBCs

40 secs of low plank

Great work today. Iron sharpens iron, so the group pushes all of us to get better. Or as Nike would say, Betterer.

Keep El Maestro and his family in your prayers. His wife is battling the flu, they have a newborn, and he may have had another seizure last week.

Tough Mudder coming up in the fall. Contact Donuts ‘n Mish for details. If you act quickly, it’s only $400 right now.

Ludwig

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Explosive Christmas Cheer

Nothing says Tender Tennessee Christmas like a mid 50s temperature and cloudy skies that greeted the 28 PAX in the gloom.

We began with a warmup mosey around the bus loop and circled up in the parking lot for WOR.

20 SSH
10 seal claps with butt kickers
(Do we call them Seal Kickers?)
10 BAC
10 RBAC
10 Good Mornings
10 WMH
10 HopKicks
10 Tempo Merkins

Thang:
YHC was eager to spread the Christmas cheer, so we divided into 4 groups for a 4 corners explosive workout in the parking lot.

Dimensions of said rectangle were roughly 15 X 25 yards. Important because we bear crawled between each corner.

Corner 1 – 15 burpees
Corner 2 – 15 jump squats
Corner 3 – 15 jump lunges (1 1, 2 2, etc.)
Corner 4 – 15 clerkins (merkin with a clap)

We did the lap of all 4 stations 3 times. Legs were on fire after lap 1, and shoulders were quick to follow. MC from Cinderella after lap 1 questioned YHC’s spreading of Christmas cheer.

Moseyed to the bus loop and spread more cheer by bear crawling to the top of the hill and performed 10 reps each of the 4 explosive exercises from the loop.

SSH for the 6 and headed to the playground for the 3 sets of:

15 rows
15 derkins
15 hanging knees to chest — after reading about some advanced calisthenics moves this week, I came across this. Loved the way it crushes the core stabilizer muscles. And you get some lat work too.

Moseyed back to the parking lot for one final explosive exercise: the sprint.

We sprinted the length of the parking lot, roughly 40-50 yards, and then finished the capri lap by jogging in for Mary.

30 flutter kicks
10 Laney Lou
20 hello Dolly
10 AST
5 good mornings — per request from D’mish ‘n Donuts — although I should’ve denied the request if I knew that he fartsacked on coffeeteria.

Great work today. And welcome FNGs Barney Feivel and Ulysses. EH’d by NumbTucks.

Announcements — no detention on Monday. Enjoy the Christmas holiday.
New Year’s Day convergence at the Hill.

Prayers for those families who have lost loved ones. Christmas is a hard time for that. Specifically the Kemp family.

And thanks for the prayers for my wife — God’s name Kate. (ask Bagger) The tumor is stable and hasn’t changed, so we’re very thankful about that.

Ludwig van OshKosh van Enthusiasm van Lederhosen

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Backwards Day

40 degrees and clear skies made for a beautiful morning for the 22 guys that made the correct decision.

PAX: Donuts, CCR, Funyuns, Cinderella, Prevac, Edible Arrangements, Floppy Disk, Numbtucks, Braveheart (FNG), Dr. Smartt, Cathy, Yard Sale, Venus, Jigsaw, Dupree, CAPSLOCK, HVAC, Dine ‘n Dash, Olan Mills,  Blackwater, Big Stick, Ludwig van OshKosh (QIC)

Pre-workout  chatter between YHC and Donuts consisted of the following:

Donuts: Why do you have the name Ludwig?

YHC: I’m a classical piano player.

Donuts: Why didn’t we name you the “Pianist?” (the innuendo pronunciation)

YHC: Or better yet, the “Pianist Mightier.”

A bit chilly, so started off with a longer mosey up the bus loop and back down to the pavilion to get the blood pumping.

WOR:

SSH x20

Hopkicks x10

WMH x10

BAC x10

RBAC x10

Slow ‘n Low Squats x10

Mountain Climbers x10

Thang:

YHC hasn’t experienced a Merkin Clock in a while so I figured it’d be a good day to use it for the workout.

All merkins performed in 4 count cadence

10 Wide merkins (werkins) then 1/4 circle lateral bear crawl to Left (clockwise)

10 Diamond merkins then crawl

10 regular merkins with one leg off the ground, then crawl back to the right

10 regular merkins with other leg off the ground

Time for some burpee broad jumps the length of the pavilion and back. But once you get to the other side, broad jump backwards and then do a burpee. This sucked.

Mosey over to Crievewood Baptist for some 11s with Jump Squats at the bottom of the parking lot, and Burpees at the top. The catch here is that you are facing downhill the entire time — meaning you backpedal up the hill each time, and perform a decline burpee at the top. Can we call this a Durpee? This really sucked. TClaps to Floppy, Big Stick and Funyuns who set the standard for this.

Say goodbye to Big Stick and then mosey back to the playground.

3 sets each of:

10 rows

10 pull-ups

10 derkins

Head back to parking lot for Mary.

Mountain Climbers x20

Flutter Kicks x25? (counting was weird on this, and I struggled with cadence due to shortness of breath)

Mariahs x20

AST x20

20 seconds of low plank

Great work today. And welcome to FNG Braveheart, who was brought by GreaseTrap (who didn’t post). What’s the term for a HIM that brings a FNG and doesn’t post himself?

Braveheart works for Dave Ramsey, so the debt free “freedom” screams seemed very appropriate and led to his name.  One of the better F3 names I can think of. Coincidentally it’s also “I’m debt free” Friday. Tough workout for your first one, but it reminds of the Dave Ramsey quote: If you will live like no one else, later you can live like no one else. Applies to exercise the same as finances. Also reminds me of a quote J.J. Watt says often: Today I’m going to do what others won’t, so tomorrow I can do what others can’t.

Announcements: Be on the lookout on Slack for a “What is F3” gathering on the first Saturday morning in December, I believe.

Ludwig

 

 

 

 

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Murph at Cruel Hall

18 PAX gathered to finish the week strong.

Started with a mosey around the bus loop and circled up for WOR.

SSH x20

Butt-Kickers x10

High Knees x10

BAC x10

RBAC x10

Head to the playground for the thang.

I recycled (ripped off) the Memorial Day convergence Q from PA and Floppy, which was a Murph.

The standard Murph workout is named in honor of LT. Michael P. Murphy, who was KIA in Afghanistan in 2005. The Murph was one of his favorite workouts, which he completed wearing a 20lb vest.

Standard Murph is:

1 mile run

100 pull-ups

200 merkins

300 squats

1 mile run

But for our version, we divided up into teams of 4, where one person runs a lap around  the school from the playground down to the bus loop and back, and the other 3 are doing AMRAP of the 3 exercises until the runner returns. A new runner begins the next lap and remaining PAX cycle through the exercises. Since this was a team version of the Murph, each team is trying to complete a combined number of reps of

400 pull-ups

800 merkins

1200 squats

I don’t know that any team actually finished, and we certainly didn’t have time to run a full 2 miles, but Big Bang indicated 1.4 miles or so logged on his watch.

Head back to parking lot for Mary.

Flutter Kicks x40

Tempo Merks x10 – because I can

30 sec low plank

Good day. Simple workout but effective. Big Stick mentioned several times how “creative” it was. (sarcasm font)

Ludwig

 

 

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Light Crowd Today

9/1/2017

Q: Ludwig

PAX: Big Stick, Third Degree, Yard Sale, Dupree, Vegemite, Ludwig, CCR, Dine ‘n Dash, Bagger Vance, Accounts Receivable

10 PAX posted on a slightly drizzly morning of 68 degrees. YHC anticipated a light turnout, and verily, it came to pass. I recycled my first Q from about a year ago with some slight tweaks.

Mosey to Crievewood Baptist parking lot for WOR.

SSH x20

WMH x10

Good Mornings x10

High Knees x10

Hop Kicks x10

LBAC x10

Seal Claps x10

Thang:

We lined up in the parking lot right at the point where you begin to go uphill.

Lunge to the top of the hill at Hogan and do 20 Deep Squats. Jog back down and plank for the 6.

Rinse ‘n Repeat but with broad jumps to the top.

Rinse ‘n Repeat but Lt. Dans to the top. Stay at the top after 20 deep squats.

Mosey to the rails.

Increasing/Decreasing pyramid

1 row, 1 merkin

2 row, 2 merkin, etc.

All the way up to 10, and then back down to 1. 100 rows and merkins each when all is said and done. LBCs for the 6.

Partner up and head to the pavilion for 5 sets of suicides.

P1 performs suicide, while P2 performs called exercise AMRAP. When P1 finishes suicide, flapjack.

Round 1 – Atomic Merkins

Round 2 – Mountain Climbers

Round 3 – Plank Jax

Round 4 – SSH

Round 5 – Burpees

Still some time left, so let’s get in some more upper body work at the playground.

3 sets each of 10 dips, 10 pullups and 10 swerkins.

Head back to the parking lot.

A bear crawl/crawl bear suicide for good measure. Real crowd pleaser.

Mary:

Flutter Kicks x30

30 seconds of low plank.

Time

Good work today men. Continue to pray for the Kemps and Wallaces, and baby Loretta. Also, all those affected by the flood in Texas and Louisiana.