Author: Gregory Fenske

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Westeros – 10.15.18 – “Wet Willy”

4 PAX splashed around at Westeros this morning.

Conditions: Steady rain, heavy runoff, and soggy feet

QIC: Princess Aurora

PAX: Bicentennial Man, Porcelain, Right Said

THE THANG:

Took off on a quick mosey to the WEM Gym overhang for one of the three times we’d have cover during the workout.

COP:

  • SSH x 15 IC
  • LBAC F/R x 15 IC
  • SnL Squats x 15 IC
  • Merkins x 10 IC
  • Alt Shoulder Taps x 15 IC

Long mosey to the corner of Marlborough and Fairfax, and it was time for some no frills work. Run up Marlborough to the top of the hill at Acklen. 40 Squats. Back down. 5 Merkins. RnR subtracting 5 from the squats and adding 5 to the Merkins each round until ending with 5 Squats and 40 Merkins.

Indian Run back to the start, making sure to run through every 3″ puddle along the way, and take cover under the bus stop for a little Mary.

  • Bench Flutter Kicks x 20 IC
  • Bench Reverse Crunches x 10 IC

Noticing we’d covered 2.91 miles, YHC took the PAX on another brief mosey over to the new-ish 440 Greenway Map at Bowling Ave. Here we did some planking before a quick jog back to the start for 3.04 miles total.

COT/BOM

MOLESKINE:

As Hi-Viz reminded us all on Twitter, the best thing about rainy workouts is that you only get wet once. If you’re like me, once you’ve stepped in a deep puddle, you begin to relish each time you do it again because it doesn’t matter anymore. We’re just a bunch of grown men reliving our days as dirty, messy, adventuresome boys. Tclaps to those who did the hard thing and got up to brave it both at Westeros and across Nashville.

BULLHORN:

  • You have until this Thursday at midnight to order your shirts. Don’t be caught this winter without some warm F3 swag!
  • Q sheet is looking mighty barren right now. Just because we’re not doin the Ironclad challenge right now doesn’t mean you can’t Q! If you’re looking to Q for the first time, tell somebody. You know you’re ready!
  • Continued prayers for our sick and injured brothers as well as those affected or displaced by Hurricane Michael.
  • Got the Wolfpack at home this weekend and ready to hand them their first loss of the season. Maybe we’ll hand them a few laptops, too. Dude, you’re getting a DELL. Go Tigers!

PA out.

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Bomber – 10.12.18 – “Nippy Out Here”

19 PAX posted on a wonderfully brisk morning for the 6th edition of Friendly Friday at Bomber.

QIC: Princess Aurora

PAX: Hi-Viz, Firefox, Lunch Lady, Trapper Keeper, Wahlburger (FNG), Dutch Oven, Duplex, Pop-A-Lock, Cobra Kai (FNG), Bad Boy, Crablegs, Cunning Linguist, Studio 42, Harvey Updyke, Porcelain, Blue Mule, Bicentennial Man

THE THANG:

After a perfectly articulated disclaimer, we stepped off for a medium mosey out of the main drive, up Sloan, and over to “the Nip” for a COP:

  • SSH x 13
  • SnL Squats x 13
  • WMH x 13
  • LBAC F x 13 – 10 ct hold
  • LBAC R x 13 – 10 ct hold
  • Overhead Claps x 13 – 10 ct hold
  • Air Presses x 13
  • Merkins x 13

Count off 1s and 2s and mosey over to the upper lot where YHC has laid out cones for some team suicides. Starting in single file line, P1 runs to first cone and back to the back of the line. Each successive man runs to the first cone and back until all have gone at which point P1 runs to the second cone. Continue until everybody has run to the last cone and back. Between each round, teams performed the following exercises while they waited.

  • SSH
  • Squats
  • Lunges
  • Jump Squats
  • SSH

Mosey on down to the stone benches in front of Neighbors and pair up for some Bell Cow action. In pairs foursomes, call out an exercise for the rest of the PAX and then Indian run to the roundabout, bear crawl around, and return. Exercises, in no particular order, included:

  • Flutter Kicks
  • Mountain Climbers
  • Carolina Dry Docks
  • SSH

Took the PAX to the playground to knock out a set of max pull-ups whilst the non-pullers planked, and then headed back to parking lot for…

4MOM

  • Dixie Stampede
  • Bridge Sit-Ups
  • LBCs

COT/BOM

MOLESKINE:

Welcome to our FNG’s Eric and Luke, now known as Wahlburger and Cobra Kai. Both were up to the tasks before them, and I have no doubt they are ready for some less “friendly” workouts. Tclaps to Dutch Oven and Pop-A-Lock for getting them out here.

BULLHORN:

  • Prayers for all of those affected by Hurricane Michael
  • Praises for Bad Boy’s M entering her 18th week of pregnancy.
  • Bomber is still very alive, and we are exploring the possibility of a West Park AO
  • Chattanooga Training Day led by YHC was a success with many an FNG and even more muscle failure. Glad to have been a part.
  • Even on a bye week, go Tigers.

PA out.

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Stonewall – 09.29.18 – “Four-More-Years!”

Twas a beautiful morning to celebrate F3 Nashville’s 4th anniversary, and, if you ask the 33 PAX who posted at Stonewall, they’ll tell you as much.

On September 13, 2014, a Charlotte man named Uncle Q’d the first workout at Sevier Park and thus began something life-changing in Nashville. Over the next few months, many men posted, some for their first workout and others who hadn’t missed since day 1. To honor some of the guys there in the infancy of F3 Nashville, YHC put together a Q-list and some greatest hits to celebrate.

QIC: Hi-Viz, Probe, T-Cell, Torch (Blood Clot proxy), Princess Aurora, Bad Boy

PAX: Funyuns, Zoolander, Crablegs, Bagger Vance, Tortoise, Big Bang, Care Bear, Bartman, Harvey Updyke, Dupree, Third Degree, Electron, Boyband fka Skidmark, Cowboy, Right Said, Bicentennial Man, Foggy Pirate, Big Stick, Foxtrot Talks A Lot, Black Lung (LIFO), Grisham, Pop-A-Lock, Hambone, Umbrella, Shootah, Waterboy, Vector

THE THANG:

Hi-Viz

After a perfectly executed disclaimer by YHC, Viz took the PAX off on a medium mosey over to the Community Center parking lot for a little COP:

  • SSH
  • SnL Squats
  • LBAC F/R
  • Merkins

Probe

Broke out a classic with the Merkin pyramid. PAX perform 1 Merkin on “down” count followed by 1 Air Press. 2 Merkins, 2 Air Presses…10 Merkins, 10 Air Presses, and all the way back down to 1. Let’s just say everybody’s merkin form deteriorated by the time we started going back down. A lot.

Mosey over to the soccer field for some sprint work. 50 Dan Jansens. Sprint goal to goal. 25 Squats. Sprint goal to goal. 50 Ski Jumps. Sprint goal to goal.

T-Cell

Mosey up to the tennis courts for Hell in a T-Cell. Line up across the sidelines for suicides. All PAX begin at the same time and keep repeating the pattern until time is called.

  • Round 1: Standard running
  • Round 2: Standard running
  • Round 3: Broad Jump out, backpedal in
  • Round 4: AYG Sprint to the last line and back

Torch

PAX braced themselves for the Blood Clot special they knew was coming. BURPEE APOCALYPSE. Burpees beginning at 10 and working all the way down to 1. This was followed by continuous SSH and dropping down for three Burpees each time down was called. 5ish rounds. Ended this session the only way we could: Double Shot of Jack x 12.

Princess Aurora

Mosey over to the base of Sunnyside Hill for a modified F3 staple: Sevens. Run up to the path, Clerkins at the top, back to the start, Jump Squats. Simple, yet effective.

Bad Boy

Mosey to the parking lot to break in the brand new F3 Deck of Cards. My memory is getting a little hazy at this point, but I believe we drew the following:

  • 25 Burpees
  • 50 Squats
  • 25 Plank Jacks

Hi-Viz (pt 2)

Closed it out with 5MOM.

  • Flutter Kicks
  • Hello Dollies
  • LBCs
  • Plank progression
  • J-Lo’s

COT/BOM

MOLESKINE:

It’s truly an honor to be a part of this great brotherhood we call F3 and to have the opportunity to lead you. There were faces I’d never seen, faces I hadn’t seen in a while, and face I’ve been seeing consistently these last 4 years. I’m glad to know that each one of them belongs to a man who is committed to bettering himself for the sake of his community. The G-School that followed was a great opportunity to discuss how to more fully engage each one of you and reach those we’ve yet to reach, and I’m very confident that we’ll be seeing a lot more new faces this time next year. But hopefully not Blood Clot’s.

BULLHORN:

  • T-Cell has instituted a monthly program called The Twelfth Man. Starting this month and rotating monthly, a PAX will own sharing leadership lessons and planning an opportunity to hear from local leaders. See T-Cell for more details.
  • A couple of launches are forthcoming. The official launch of The Trident down at Seven Springs and The Pound coming later this month, Thursdays in Nolensville.
  • Please continue to pray for the family and community of Darth Visor and those down in F3 Alpha and Cherokee where he posted.
  • We are asking Q’s to always make sure there is a phone in the group in case of emergency, especially when you are away from the starting point. Additionally, Bagger has reached out to a few of our PAX in medicine to coordinate a sort of condensed version of the Basic Life Support class. The idea is that this will not be an official class for which you receive certification, but it will provide enough knowledge to be dangerous in the event of an emergency.
  • As always, and especially for Darth Visor, Go Tigers.

PA out.

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III Pillars – 09.25.18 – “MIB”

4 PAX hit the St. Paul track to celebrate the birth of the one and only fresh prince, Will Smith.

QIC: Princess Aurora

PAX: Boone’s Farm, Life Champ, Foggy Pirate

THE THANG:

After a brief parking lot mosey and discussions surrounding the true meaning of “Friendly Friday” and EHing, Foggy, BF, and I made our way to the track to discover Life Champ waiting around in the dark. We strolled over to midfield for a COP, all IC:

  • SSH x 20
  • WMH x 14
  • Good Mornings with LBAC x 14
  • Lunges x 14
  • Merkins x 14 (2ct)

Gathered the PAX at the starting line to explain we’d be celebrating Will Smith’s birthday. PAX partnered up for an AMRAP circuit that would pay tribute to both Men in Black and the appearance we F3ers often take with our “uniform” F3 shirts.

While P1 runs a lap, P2 performs AMRAP of the first exercise. Flapjack and then repeat with the next exercise.

  • Boxcutters
  • Lunges
  • Air Squats
  • Crunches
  • Kicks (of the Donkey variety)

Took another lap altogether, and then like any good MIB, I had to break out the Neuralyzer so we could forget what we just did and do it all over again!

Lined the PAX up on the sideline for some Paula Abdul (Broad Jump forward, two bunny hops back) across the field. Turned around to cross back and Duck Walked a third, Walk Ducked a third, and Duck Walked another third. To even it out, we went back across with WD, DW, and WD. Quads were torched at this point!

4MOM

  • Flutter Kicks x 10
  • Wide Leg Raises x 10
  • Big Boy Sit-Ups x 10
  • American Hammers x 10

Mosey back to parking lot for COT/BOM

MOLESKINE:

  • There’s no experience quite like the sensation one has coming down the homestretch to see Foggy Pirate’s hands on the ground and six up in the air. I’m sure it’s enough to drive the M bananas.
  • Glad to have Life Champ with us even if he did miss the hardest part of the workout – starting.

BULLHORN:

  • 4th Anni workout and G-School at Stonewall this Saturday from 0600-0830. Succumb to your FOMO and be there. It’s going to be a great workout followed by great meeting of the minds. You’ll hear from PAX all across the region and have a chance to share that great idea of yours.  There will also be coffee and sustenance!
  • 2nd Annual F3 Open is next week and can take 3 more players. Talk to CAPSLOCK or BV for deets.
  • Andy Crouch is speaking on “Stewarding Influence” next Thursday, Oct 4 at Clementine on Charlotte Ave. Tickets are still available. Megatron will be there!
  • Go Tigers.

PA out.

 

 

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III Pillars – 08.21.18 – “Belated Happy Backblast”

13 PAX celebrated a birthday for YHC at III Pillars, but YHC did all the gift-giving.

QIC: Princess Aurora

PAX: Lumbergh, Tampa Libra, Blue Mule, Hambone, Reveille, Silver Medal, Cowboy, Harvey Updyke, Boone’s Farm, Bicentennial Man, Plunger

Following a disclaimer and a brief mosey over and around the senior living parking lot, we backpedaled up the side entrance to the track to wake those quads up and hit the center of the field for the COP:

  • SSH x 34
  • WMH x 17 (+ 1 silent to even out the legs)
  • LBAC x 17 F/R
  • Squats x 34

THE THANG:

In honor of the big 3-4, those numbers would play heavily into the workout. Three exercise circuits, four exercises each, three rounds of each circuit.

Circuit 1 (3 rounds):

  • Squats x 34
  • Merkins x 34
  • 2ct Flutter Kicks x 34
  • 200m lap (~34″ of running)

Circuit 2 (3 rounds):

  • Pull-Ups x (Max/3 + 4)
  • Split Squats x 34 (17 R/L)
  • LBCs x 34
  • SSH x 34

Circuit 3 (3 rounds):

  • Bear Crawl x 34 yards
  • Lunge Walk x 34 yards
  • Dragon Crawl x 34 yards
  • Duck Walk x 34 yards

AYG back to the parking lot. COT/BOM.

MOLESKINE:

Thanks to all who had their maiden post at III Pillars in my honor. It was much appreciated, and the workout, while super awful at the end, was actually a fun one for me to take the PAX through. It was especially awesome to see all the encouragement through the 200s and the traveling exercises.

BULLHORN:

  • Glad to hear Lumbergh’s son passed the FE.
  • Prayers for the Llewellyn family and the tragic loss of their son
  • 9/29 4th Anniversary Workout at Stonewall followed by Q/Grow School. More info to come, but SAVE THE DATE.
  • Football season is upon us. College colors are encouraged on Fridays!
  • Go Tigers.

PA out.

 

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The Stronghold – 08.23.18 – “C is for Cookie”

24 PAX including 5 FNGs and 4 Willy Lomans from all over the country posted for the final workout of the year with the men of 4:13 Strong. These men are will start new jobs next week (6 out of 10 already started!), so YHC wanted to send them off with a special workout highlighting the Leadership Characteristics known as “the 5 C’s.”

QIC: Princess Aurora, Toga

PAX: CAPSLOCK, Red Skull, Jersey Money, Big Ticket, Bruh Bruh, Teddy, Fallout, Life Champ, Biscuit, Tool Time, Straight Pipe (FNG), PewPew (Louisville), Scuba Steve (Louisville), Olaf (Dallas), Flo Jo (Louisville), Cargo (FNG), Paradise (FNG), Naked & Afraid (FNG), Fungi (FNG), Casual Friday, Stranger, Joey Freshwater

THE THANG:

Toga kicked things off with a masterfully presented disclaimer followed by a brief mosey and warm-o-rama consisting of:

  • Imperial Walkers
  • Hillbillies
  • Good Mornings
  • LBACs
  • Mountain Climbers
  • Scorpions

YHC took over for today’s lesson in the 5 C’s. PAX were divided into groups of three and we moseyed over to the baseball field to get started.

  • Candor: being open and honest; frank

– P1 performs max Merkins, P2 performs max Jump Lunges, P3 rests and critiques form, doesn’t allow team members to slack. Call outs were encouraged.

  • Commitment: being dedicated to your group and to the mission

– P1 holds Air Chair, P2 performs SSH x 100, P3 performs 4ct FKs x 50. If P1 breaks Air Chair before others finish, add 20 to rep count. Rotate through.

  • Contentment: consistent attitude

– Suicides for 8′.

  • Courage: strength in the face of pain or fear

– Block Webb (1 Merkin, 2 Block Presses, 2 Merkins, 4 Block Presses…5 Merkins, 10 Block Presses, back down to 1). Finished with a nice surprise of 5 and 10 again.

  • Competence: the ability to do something successfully or efficiently

– Mary led by each of the PAX using proper cadence. We got through all of the 4:13 guys as well as some FNGs who all performed wonderfully in the moment.

MOLESKINE:

It was great to have PewPew and his conference buddies in tow. F3 Louisville is doing big things, so big that they’re taking over Nashville apparently. As the FNGs return to their respective cities, I hope they will find a way to continue giving it away in their own communities.

BULLHORN:

  • Next 4:13 class begins in January, so no more The Stronghold for 2018. Talk to Red Skull to learn how you can continue to support them in other ways.
  • 4th Anniversary Convergence and Q School on 9/29 at Stonewall. BE THERE.
  • Ironclad is wrapping up in a week! Hope to patch you all!

PA out.

 

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F3 Rosemary – 08.17.18 – “Beach Bomber”

3 PAX hit the shores of Rosemary Beach for a SEAL worthy beatdown administered by yours truly.

QIC: Princess Aurora

PAX: Diamond Cutter, T-Cell

Diamond Cutter and I were staying in a house together and hit the beach early for a 3/4ish mile run to meet up with T-Cell at what we thought was a good halfway point. Except it was more like 300 yards from T-Cell’s spot.  YOU’RE WELCOME.

THE THANG:

Once 0530 hit, it was time for a warmup mosey down and back along the shore, throwing in some side shuffles to really work the angles. Followed that up with COP of SSH, Merkins, Squats, WMH, and LBACs.

Now it was time to get our sea legs! Three stations, 3 rounds each:

  1. Knee Jumps
  2. Skater Lunge Jumps
  3. Broad Jump 20 yards and back (PAX serves as timer)

With the legs a’quivering, it was time for some sandy 11s featuring Hand Release Merkins and Hydraulic Squats with a Bear Crawl there and Backwards Run to the start.

This seemed like the perfect time for a rinse, so we got in the water and on our six for some Flutter Kicks and Crunchy Frogs (Difficulty Level MAX). Then we turned it over for 15 Surfees OYO, and some static holds in the bottom of Merkin position as the tide crashed over us.

Closed it out with 25 Jump Squats and then COT/BOM.

MOLESKINE:

The beautiful thing about F3 is the ability to pull together a workout on short notice with some guys on vacation. F3 Rosemary is pushing legit regional status. Twas also glad to have Diamond Cutter back in the mix with us, even if he really had no choice in the matter. I don’t see 4:50 guys throwing together workouts at the beach…

BULLHORN:

  • 9/29 – 4th Anniversary Boot Camp at Stonewall – Q/Grow School to follow. Please make plans to be there!
  • Final push for checking off those Ironclad requirements. You’ll have until 11:59pm CST on 9/2 to get your entries in. Let me know if you have questions.
  • Libeery tonight at Fat Bottom starting at 2000. Bicentennial Man will Q this discussion over Tim Keller’s The Reason for God.

PA out.

 

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The Skunk – 08.06.18 – “Bonnie Blair Witch Project”

7 PAX at The Skunk took a stab at this week’s IronPax challenge. It stabbed back.

QIC: Princess Aurora

PAX: Foxtrot-Talks-A-Lot, Cowboy, Venus, Big Stick, Money Shot, T-Cell

THE THANG:

Mosey down the path and around the perimeter of the soccer field, tracing what would be our 400,for the main event, and back to the infield near our start point. COP, all IC:

  • SSH x 20
  • Merkins x 10
  • Mountain Climbers x 10
  • LBACs F x 10
  • Seal Claps x 10
  • Overhead Claps x 10
  • Air Press x 10
  • LBAC R x 10
  • SnL Squats x 10

Thoroughly warm, it was time to introduce everyone to the IronPax Challenge. For the month of August, F3 Greenwood is running a weekly challenge for F3 Nation. Complete the challenge, submit your time/score, and at the end of the month, a champion will be crowned. This week’s challenge was a wonderful start.

4 rounds for time:

  • 50 Air Squats
  • 40 Big Boy Sit-ups
  • 30 Merkins
  • 20 Bonnie Blairs aka Jump Lunges (both legs=1 rep)
  • 10 Burpees
  • 400m run

After demonstrating the proper standard for executing each exercise completely, the pain commenced. Roughly 27 minutes later, all PAX were finished and sucking wind.

With that, it was time for Mary. It was mostly a blur, but there were some LBCs, Plank variations, and some WMHs and Good Mornings to stretch it out.

COT/BOM

MOLESKINE:

  • This was my maiden voyage at The Skunk, and it was good to be with these guys. Probably helped that T-Cell helped to inject a little Westside flavor to the mix. Hope to visit again soon!
  • For any of you doing this challenge for the first time, prep your mind for the Bonnie Blairs. 20 each leg is no joke when your heart rate is already 160+ and you’ve still got a 400 ahead of you. Then you’ve got to do them 3 more times.
  • Cowboy has a black eye and a really cool story of how he got it. Ask him.

BULLHORN:

  • As mentioned above, the IronPax challenge is live. Follow @F3IronPax to keep up-to-date on challenges and learn how to submit your results.
  • Friendly Friday this week. Get those Sad Clowns out!
  • Ironclad Challenge wraps up this month. We’ve got a few guys wrapped up already, some well on their way, and others I’m not quite sure remember signing up. Finish strong!
  • Labor Day and 9/11 will be here before we know it. Plan on committing to some special Qs.
  • GrowRuck in Memphis the weekend of 9/22. There are still spots left, so sign up here. We need some Nashville representation!

PA out.

 

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Titan – 07.25.18 – “Run, Run, Rudolph”

17 PAX including one Willy Loman from COLA and one FNG posted for Christmas in July Co-VQ delivered by Santa Crab and PA the Late-Ass Reindeer.

QIC: Crablegs/Princess Aurora

PAX: Frequency, Hi-Viz, T-Cell, Eldrick (COLA), FNG Fetch, Porcelain, Rocket League, Harvey Updyke, ABC, Third Person, Blue Mule, En Fuego, Keep the Change, BnB, Reveille

Quick story: YHC had his alarm set for 4:30 per usual and had promised Crablegs to be there by 5:20 to finalize the “bag of toys” being delivered. Well, much to my surprise, I wake up, notice it being lighter than usual, and roll over to see it’s 5:23. Apparently my volume was basically 1 decibel above mute (probably from watching Instagram vids in bed). Good thing Viz still had his phone when I texted as he led the PAX on the mosey and warm-o-rama.

THE THANG:

Little fuzzy on the details here as I arrived at 5:36, but there was some running and a COP involved. Only I didn’t hear that the COP part and made a fool of myself when I circled the PAX up once again. I took the opportunity to shame myself for my tardiness.

Handed over the reins(!) to Crablegs where he explained Christmas in July and reminded us that we have 5 months to do our shopping. Then it was over to the Hill of Sisyphus for a doozy of an acronym to work through: S.A.N.T.A., each letter corresponding to the mode of transportation up the hill. Plank and wait for six each of the first 4 rounds. Elf Jacks after the final round.

  • S – San Antonio Shuffle (L Lunge, R Lunge, Merkin, Plank Jack)
  • A – Alligator Crawl
  • N – Nadal (creative license on the baseline-to-baseline sprints) x 2
  • T – Traveling Burpees
  • A – Ape Crawl (Bear Crawl with your hips up and legs straight)

Back to me with just enough time to share my gift of C.O.A.L. with the PAX:

  • Crunchy Frogs x 25 IC
  • “O’s” (making circles with legs extended, feet together) x 12 CC, 12 CCW
  • American Hammers x 12 IC
  • Leg Raises x 15 IC

COT/BOM

MOLESKINE:

  • I’ve said enough already, so I’ll keep it brief. While I hated being late, I was glad to know that any one of the guys could’ve taken over if I hadn’t texted Hi-Viz. Tclaps to him and to you all.
  • Welcome FNG Paul Barnett aka Fetch! He’s from Natchez, MS, a Bulldog fan (the maroon kind), and works in supply chain management for Mars Petcare. Apparently he’s been following us on social media for a couple of years but has been afraid to ask us out.
  • Also glad to have Eldrick joining us from COLA. He’s a Clemson Tiger, so he’s welcome back anytime at all.
  • Awesome job by Crablegs today. He’ll be Qing all by himself before we know it. Who’s next!?

BULLHORN:

  • Big thanks to all those who rucked and donated for the TN CAN RUCK this past weekend. It was an awesome event, and we will do it again soon.
  • 4:13 Strong is back in the rotation. With 10 guys in this class, let’s make sure we get enough of our own out there to have 1-to-1 opportunities with them.
  • Third Person’s last hurrah is tomorrow morning at Bomber. Show up (assuming you’re reading this at 10:20 pm).

PA out.

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III Pillars – 07.03.18 – “Smash and Dash”

‘Twas another beautiful sunrise at the St. Paul Christian Academy field, a perfect backdrop for the 8 PAX working on their motors and evasive maneuvers.

QIC: Princess Aurora

PAX: En Fuego, Boone’s Farm, Keep the Change, General Mills (FNG), Vegemite, Hambone, Leatherneck

THE THANG:

Having just come in hot from prep work at the field, YHC jumped out of the car, gave a quick disclaimer, and led the PAX on a medium mosey to and around the track, stopping in the center for a COP:

  • SSH x 20
  • Kang Squats x 15
  • LBAC F/R/F x 10/20/10
  • Cherry Pickers x 30

Hop on over to the starting point of today’s agility course and form a line. From your knees, jump up and run the following cone snake pattern:

  • Forward 3 yards to first cone
  • Shuffle 3 yards left to next cone
  • Forward
  • Shuffle right
  • Forward
  • Shuffle left
  • Forward
  • Shuffle right
  • Sprint 30 yards to the last cone
  • 10 Hand Release Clerkins
  • Sprint back to the start point.

Man behind you starts when you hit the second cone. After final sprint, rest until next man finishes his round. RnR for 5 total rounds.

For the next agility drill, it was diagonal runs down and back through the cone course. When not running the course, you’re squatting. RnR for 3 rounds.

Mosey over to side entrance of the track. This is a short but steep hill, and, having experienced the burn of backpedaling up steep hills with Floppy at Sir E, I knew what I was subjecting the PAX to this morning. 11’s starting with 10 Jump Squats at the bottom, backpedal to the top, 1 Glute Bridge. It was brutal.

Gather the PAX over at the playground for some Bell Cow action. There were 8 cones left in the middle of the field, so one person calls an exercise for the group and sprints to retrieve one cone. RnR until all cones are back. Among the exercises were Dry Docks, Squats, and Table Tops.

Mosey back to cars for COT/BOM

MOLESKINE:

  • Welcome to Brad Mills aka General Mills, brother-in-law to En Fuego, and Knoxvillian. He’s going to be excited when he posts in Knoxville and finds out how easy it is.
  • Kotters to Leatherneck. It was good to have him back out, and he hasn’t lost a step.
  • Methinks some more combine Qs are in the future for III Pillars. All of you, especially you West End/Green Hills guys, be sure to check this AO out.

BULLHORN:

  • First Friday Lunch at The Cookery at 11:30 tomorrow, July 6.
  • Friendly Friday next Friday the 13th at our Friday AOs.
  • Warpath, Franklin’s quarterly CSAUP, on July 21 from 5-9 down in Franklin.
  • TN CAN RUCK, which combines our monthly 3rd F service opportunity with 2nd F and CSAUP events , is on July 21 from 2pm until we’re done (4-5 hours expected). Come ruck, drink, and serve to support hungry families across Middle Tennessee. Look for promo opportunities over the next two weeks at supporting breweries. If you’re planning to come and haven’t signed up, please do me a favor and register here so I can throw these numbers out to our stops: https://docs.google.com/forms/d/1Q4kQjkyLPhyfR9ofdigkMYoRMXTLTpsmATTMrJsbRrg/edit
  • Prayers for healing and comfort for those families experience injury, disease, and loss this summer and praises for the good things we’re seeing around us. It’s a blessing to have so many people praying for others; let’s not underestimate its power.

PA out.