Author: Gregory Fenske

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Titan – 06.06.18 – “Operation Neptune”

16 PAX including Willy Lomans from Charlotte, Crotch Rocket and Rice Burner, paid tribute to D-Day at Titan this morning and got a little sand in their cracks.

QIC: Princess Aurora

PAX: Crotch Rocket, Right Said, Bad Boy, Porcelain, Trapper Keeper, Pop-A-Lock, Brother-at-Law, Reveille, Bicentennial Man, T-Cell, Hi-Viz, En Fuego, 3rd Degree, Rice Burner, Third Person

After heavy mumblechatter about how everybody was passing the two spots closest to the gathering of PAX, T-Cell finally comes in hot and nabs the first one to cheers from the group. Third Person would eventually take the second, and it was off we go for a brief tribute to Global Running Day.

THE THANG:

At a medium mosey, PAX ran a modified version of the mile loop counterclockwise and ended at the statue of JT. Circle up for a quick warmup:

  • SSH x 20
  • SnL Squats x 15
  • LBAC F x 15 – 20ct hold – LBAC R x 15

Off we go toward the sand volleyball courts, our beaches of Normandy this morning. PAX were encouraged to remove shoes, a built-in 60 count. Started off with some lateral shuffling to the right around the perimeter of the court. Take another lap leading with the left this time. Split into two lines on either side of the net for a little volleyball jump drill. Two steps to the right, jump block. Repeat down the net and get back in line for another round. RnR going left.

It was time for the main event, but first, a short history lesson. The Normandy invasion (codename: Operation Neptune) consisted of many parts, but perhaps most famous were the beach landings by Allied infantry. The coast was divided into five sectors: Utah, Omaha, Gold, Juno, and Sword. Both Utah and Omaha were the responsibility of American troops, so that would be our inspiration for the day.

In honor of the 74 years since D-Day, PAX performed 74 reps of the following:

  • U-boats
  • Tuck Jumps
  • American Hammers (2ct)
  • Hillbillies (2ct)

After a light mosey around the courts, it was time to land on Omaha.

  • Overhead Squats
  • Merkins
  • American Hammers
  • Hip Slappers
  • Ab Thrusters

With just over a minute left, YHC had to call time and lead us back on a barefoot mosey to the launch point. COT/BOM.

MOLESKINE:

  • Glad to have Crotch Rocket and Rice Burner in from Charlotte. CR shared some great information about F3 Expansion and the cities F3 has recently launched in Phoenix, St. Louis, and Lexington, as well as some planned launches for Detroit, Omaha, and Kansas City. Spread the word if you know people in these places, and reach out to [email protected] if you’re interested in helping out.
  • Working out in the sand is tough, but it’s so much easier with a group like this. From Bad Boy’s sandy crack comments to Brother-at-Law’s story about his grandfather serving in Italy and sharing a birthday with D-Day, the camaraderie makes the hard work that much more enjoyable.

BULLHORN:

  • Friendly Friday this week. Get your SadClowns out.
  • Friday is also the last day to get in on Ironclad. DO IT.
  • 3rd F opportunity supporting Oasis Center at Crievewood Baptist on Saturday, June 23. Hit up Dupree for details.
  • TN Can Ruck on Saturday, July 21. Registration goes live Saturday. Your fee is a ruck full of food and an optional $5 if you want a patch. This will be an open event, so invite anybody you think would enjoy it.
  • Continuing to lift up Spicoli and others both sick and injured.

As always, thanks for letting me lead you.

PA out.

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III Pillars – 06.05.18 – “Coop”

4 PAX gave III Pillars one last test run before next week’s official launch.

QIC: Princess Aurora

PAX: En Fuego, Bad Boy, Third Person

THE THANG:

Set off on a brief mosey toward the main entrance and over toward the tiniest amphitheater I’ve ever seen. Box jumps x 20, next level x 15, next level x 10, next level x 5.

Head back toward the Babe the Blue Track, stopping for 5 Merkins at each speed bump along the way (3). Stop at the hillside entrance for disclaimer and then Crawl Bear x 2 to get that blood pumping. Head inside the gate and over to midfield for COP:

  • SSH x 15
  • LBAC F/R x 15
  • WMH x 15
  • Leg Swings R/L x 15

Mosey to starting line at track and explain a modified version of The Cooper. One lap around the track followed by one circuit of Jump Lunges x 10 (ea), Merkins x 10, Squats x 10. RnR dropping rep count by one each lap. Getting our global running day on one day early! Tacked on some agility drills in the form of lateral shuffles and carioca with sprints.

Skip over to the jungle gym for max pull-ups with good form. Repeat aiming to hit two less than previous rep count. Repeat another time aiming to hit three less than previous rep count. End with max effort with good form.

5MOM

  • Crunchy Frogs x 12
  • Flutter Kicks x 12
  • LBCs x 12
  • Boxcutters x 12

Mosey back to start for COT/BOM

MOLESKINE:

  • Glad to have a track on our side of town to work with. It might not be standard, but it works for me! This will be a fun AO that I hope will bring F3 to more men of Green Hills.
  • Welcome back Bad Boy returning from a lower back tweak. He says he’s due for one a year, so let’s hope that holds true.
  • Excited to see what En Fuego and Foggy Pirate have in store for the PAX at next week’s launch.

BULLHORN:

  • Friendly Friday this week with CCR at Cruel Hall and T-Cell at Bomber. E-H! E-H! E-H!
  • Ironclad is in full swing, but it’s not too late to join in the fun. You have until this Friday to get registered.
  • Continued prayers for our sick and injured brothers and their families.
  • Brentwood AO at Granny White (Working Title: Purple Cow) will be launching on Monday, June 18. Call all your Brentwood peeps.
  • TN Can Ruck on 7/21. Sign-up will be available this weekend. Come ruck for a cause and drink some beer while you’re at it.

PA out.

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The Stronghold – 05.31.18 – “Q Half Full”

13 PAX including one FNG from 4:13 Strong got down with Dora and Four Corners today at The Stronghold. What was supposed to be a co-Q turned into a full Q by YHC after failing to connect with Preacherman on the plan. He’s busy doing the Lord’s work, so all is forgiven.

QIC: Princess Aurora, Preacherman

PAX: Preacherman, Toga, Red Skull, Killmonger (FNG), Sinestro (Wakey Wakey?), Darkseid, Venom, Pop-A-Lock, Wolverine, Porcelain, CAPSLock, Nightcrawler

THE THANG:

0529 and there’s only 3 residents in sight. 0530 and the bus starts rolling to objections and cries of “wait, there’s still guys not out here yet.” Sorry, but we gotta move!

Circle back for the stragglers and head over to basketball court for COP, all exercises IC:

  • SSH x 20
  • SnL Squats x 15
  • Merkins x 10
  • Plank Jacks x 10
  • LBACs F x 15, 20″ hold, R x 15

Mosey back over to the path to explain a modified version of Dora 1-2-3. Instead of the usual rep count, PAX were to do half, so 50, 100, and 150 of Merkins, LBCs, and Squats. Plank for six.

Back to the basketball court to distribute ourselves evenly for a four corners escalator. Alternate Lunge Walk and Bear Crawl between corners, stopping for 5, 10, 15, and 20 Burpees. Reverse plank for six.

Line up for an Indian Run, and get moving. Once everybody has gone, line up again for a Backwards Indian Run, with the “sprinter” running forward on his turn. Wall Sits to wait for six. With everybody back, get back in Wall Sit position for a Nightcrawler quick 20-ct. Quick break and then back down, but this time with heels up and hold for a slow 30-ct by Sinestro.

Aaaaand back to the basketball court for 8MOM led by YHC with help from Darkseid, Nightcrawler, and Wolverine. Flutter Kicks, LBCs, Pretzel Crunches, Merkins, and Parker Peters were in order.

COT/BOM

MOLESKINE:

  • Once again, it was a great experience working out with the men of 4:13 Strong. It was good to see a few of them really pushing themselves hard. Tclaps to Toga for hanging back to motivate the six. We know it wasn’t just because of the knee.
  • Having not been able to reach my co-Q, I was glad to have a few standbys to pull out, and I actually appreciated having to think a little more on my feet. It’s very different from the usual meticulously-planned, themed workouts with acronyms and stories behind everything.
  • Welcome to FNG Killmonger, another guy from the program. Also, for some odd reason, Sinestro motioned to change his name to Wakey Wakey. Hard no.

BULLHORN:

  • Ironclad Challenge officially begins TOMORROW. If you’ve yet to sign up here, do it now. I’ll accept late entries until June 8, though I see absolutely no reason why you shouldn’t have signed up by now if you’re going to do so.
  • Prayers for these 4:13 guys to really make the most of their time in the program and give Red Skull their utmost attention. A true desire to be better men is within them.
  • Prayers for those dealing with cancer and other maladies either themselves or in their families.
  • Stonewall is moving to 0600 start this Saturday, June 2.
  • 3rd F opportunity supporting Oasis Center on June 23 at Crievewood Baptist. See #3rdF on Slack and Dupree for details.
  • Brew Ruck benefitting Second Harvest (and our beer bellies) will roll out from Fat Bottom at noon on 7/21. Be on the lookout for a registration form as well as 2nd F opportunities leading up to the event to support the participating breweries in getting donations. Hit me up with questions.
  • If you haven’t marked 9/15 and 9/22 on your calendar, please do so. The former will be a 4th Anniversary convergence, and the latter is a super special, one-time CSAUP; it’s a long-expected party that I’m really excited about. Free event patch to the first person to guess the theme and message me on Slack.
  • Ruckers considering the Star Course 50-Miler in Cincinnati on 10/5. Check the rucking channel.
  • Tclaps if you’ve made it this far. How about all of these bolded words!?

PA out.

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Stonewall – 05.26.18 – “Fresh Flowers and Ether”

QIC: Princess Aurora

The PAX: Foxtrot-Talks-A-Lot, Deep Dish, Just Cheese, Stout (Davidson), Hambone, Blue Mule, Venus, Umbrella, Cowboy

10 PAX blessed Sevier Park with their presence and kicked off the long weekend with a Full-body Fatblaster ™. The air was as thick as our midsections, but we could only reduce one.

THE THANG:

Long mosey with a lap around Sunnyside Mansion before circling up in the gravel lot at the NW entrance. COP:

  • SSH x 15
  • Squats x 15
  • WMH x 16
  • Merkins x 15
  • LBAC F x 15, 20ct, R x 15

Mosey over to the tennis courts for the first half of the main event. Introducing the Daisy Chain: beginning at the net, PAX lateral shuffle to the baseline, jog forward to center service line, shuffle back to the net, jog forward to doubles sideline, shuffle to baseline, cross over to the next court, and repeat pattern on court 2 and then on the other side of the net. Rinse and repeat x 2.

With the PAX thrice familiarized to the route, it was time to introduce the R.O.S.E. 5 reps each of Reverse Burpees, Overhead Squats, SSH, and E2K (ea side). Follow that with one run of the Daisy Chain and plank for six. Repeat two more rounds, adding 5 reps to each exercise each round. Later dubbed McEnroes.

Long mosey over to 440 Greenway and partner up for Dora 1-2-3 with the partner running the loop up and around the rock. All in, and it’s up Gale with two pole-to-pole sprints thrown in because why not?

Head down to the playground for pull-ups. PAX performs reps to about two shy of failure and then tags out with partner. Repeat three more times, aiming to get within at least two reps of the previous round.

Circle up for a crowdsourced 9MOM with lots of focus on hip flexors.  American Hammers made an appearance not just once but twice.

COT/BOM

MOLESKINE:

  • Good to have Stout in from Davidson, NC. Of course he was the one to make a sarcastic comment about the running workout listed on another day of the week. To be fair, we did cover about 2.7 miles.
  • Hambone and Blue Mule weren’t showing the 5 miles they rucked prior to the workout. Strong work out there.
  • Foxtrot regaled a few of us post-COT with a story about the last time he smelled his own fat burning. Something about cycling until the ether of vaporized fat stores emanated from his pores. Apparently I brought this on again, so…compliment taken!

BULLHORN:

  • Continued prayers for Olan Mills, The Jeweler, Spicoli, and Dilly Dilly’s close friend.
  • Ironclad Challenge starts Friday, June 1. Read more about it here. Sign up for it here.
  • Memorial Day Murph at Concord YMCA Monday, May 28. 0600-0700.
  • First Friday lunch is June 1. Check the Twitter and Slack for details.
  • Next Friday, June 8 is our second Friendly Friday. Keep EHing!

PA out.

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2018 Ironclad Challenge

Gentlemen,

Summer in all its fun, humid glory is right around the corner, and with it come all sorts of distractions and challenges like vacations, heat, lake days, and more that will threaten to keep us from accelerating our lives on a daily basis.  As my brothers in the Nashville PAX, I want to ensure we hold each other accountable and continue to engage in the mission of invigorating male community leadership in Nashville and beyond. With that, I’d like to introduce to you the 2018 Ironclad Challenge.

Should you accept the challenge, you will actively participate in the three F’s of Fitness, Fellowship, and Faith by completing the following from June 1, 2018 – August 31, 2018:

 1st F – The Magnet – Improve your Fitness

  • Post 40 times (avg. 3/week)
  • Post five times at AOs you don’t normally attend (vacation AOs count!)
  • Q three times (once/month)

2nd F – The Glue – Strengthen your Fellowship

  • Attend at least three 2nd F events
  • Attend three coffeeterias (or stick around in the case of tailgate coffeeteria)
  • Bring one FNG

3rd F – The Dynamite - Make an Impact

  • Participate in two 3rd F opportunities. This can be a study of religious text, community service (*cough* BrewRuck *cough*), or some other opportunity that involves thinking outside of your own interests.
  • Read one book on leadership (>200 pages)

Additionally, you must complete one CSAUP in the 13-week period (*cough* BrewRuck *cough*). This can be a 5K, triathlon, Spartan race, GORUCK challenge, Warpath, etc. No, the Ironclad doesn’t count.

THE REWARD:

For successful completion of all requirements of the 2018 Ironclad Challenge, you will receive an IRONCLAD patch and the satisfaction of knowing you’ve made an impact in your community and overcome the lure of summertime laziness. Additionally, all those deemed “Ironclad” will have earned the opportunity to purchase a custom IRONCLAD tee to show off at your next workout.

TO REGISTER: 

Fill out this form and submit your $5 registration fee* to @gregory-fenske on Venmo (preferred) or [email protected] on PayPal. If you must use cash, give it to your Site Q or me. Deadline to register is 6/8/2018.

*Entry fees cover patch costs and are non-refundable, but should you fail to complete the challenge, the money will go into a general F3 Nashville fund to be used for more fun events.

A FEW NOTES:

  • F3 Nashville’s Weasel Shaker, T-Cell, will be tracking 1st and 2nd F participation with the help of 1st F and 2nd F Qs, Bagger Vance and Foggy Pirate. 3rd F will not be formally tracked and will be on the honor system, but please reach out to me on Slack to let me know what you’ve done as I’m genuinely interested.
  • Participation in regularly scheduled workouts will be tracked through backblasts. If you Q a workout, it is your responsibility to post a backblast, ideally within 24 hours. Failure to do so will most certainly draw the ire of the PAX and public shaming. If you need access to post, contact our COMZ Q, Hambone.
    • If you organize a Black Ops workout, Ruck opportunity, etc., that is not regularly scheduled, you are responsible for posting a backblast on the website with the PAX list to ensure everyone receives credit.
    • Rucking or running before a regular workout should be considered as one post for tracking purposes.
  • 2nd F will be handled with a list of PAX in attendance submitted to Foggy Pirate and me via Slack. A backblast is optional, but photo evidence is encouraged!
  • If you have questions, please direct them to me, and I will do my best to answer them.

Looking forward to an impactful summer with you all!

PA out.

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Bomber – 05.11.18 – “Friendly Friday”

QIC: Princess Aurora

The PAX: T-Cell, Third Person, Reveille, Porcelain, Vector, Ebola, Cat Scratch Fever, Famine (FNG), Stevie Ray (WD, Chapel Hill), Hambone, Hawkeye, Mickey Mouse, Gables (FNG), The Baptist, Lemon, Binary, Lunch Lady, Right Said, En Fuego, The Jeweler

Today was the inaugural Friendly Friday in F3 Nashville, and the PAX were out in full force as 21 descended upon Bomber for a beatdown suitable for all abilities.

THE THANG:

After a mosey around the parking lots along with some agility drills, it was time for the COP, disclaimer, and a brief intro to F3:

  • SSH x 20
  • Squats x 20
  • WMH x 16
  • Merkins x 10
  • LBAC F/R x 15

First F: If we don’t take care of our equipment what use will it be for good? As leaders, we need to better ourselves in order to have lasting impact on our communities. So let’s better ourselves with 11s (scaled to abilities as promised)

  • Charlie: Merkins on Knees, Quarter squats (?)
  • Bravo: Merkins, Squats
  • Alpha: Hand Release Merkins, Jump Squats

Mosey down to the lower lot.

Second F: Leaders need others to teach, others to learn from, and others to both hold accountable and be held accountable by. So grab a buddy, and line up across the curbs.

  • Round 1: P1 bear crawls across parking lot while P2 performs Merkins. When P1 reaches other side, he performs Merkins while P2 bear crawls to him. Repeat going back to start but with Clerkins.
  • Round 2: P1 crawl bears across lot while P2 performs Lt Dans. When P1 reaches other side, he performs Clerkins while P2 crawl bears to him. Repeat going back to start but with Jumping Lunges aka Iron Mikes. Bravo and Charlie are Lunge Walk and Mosey, respectively.

Now form two lines with partners lining up next to each other, and commence Double Applesauce (two-man Indian Run) out of the park and down Murphy. Halt when everybody’s gone once, and reverse it back the way we came.

Quick mosey to the playground and form four groups of five. Group 1 picks an exercise for the rest of the PAX to complete while, as a team, they knock out 75 pull-ups. Rotate until all groups have gone.

Mosey back to start, incline plank on the wall to wait for 6, and then 10 Irkins in cadence to close it out.

Third F: Leaders without virtue are dangerous people, so some sort of belief system founded upon faith in something outside of yourself is imperative to have positive impact in our communities. Whether it’s the teachings of Jesus Christ, the Four Noble Truths of Buddhism, or just the Golden Rule, we need to live third.

COT/BOM.

MOLESKINE:

  • It was a treat to see some faces I had not seen in a while. Binary, The Baptist, Lemon, and The Jeweler: please don’t be strangers.
  • Welcome to Kevin Dee aka Famine! He is a doctor and assistant professor at Vanderbilt in the infectious diseases division. It’s fitting that these guys in infectious diseases are really spreading F3 amongst their peers. That’s 6 ID guys who’ve been named by my count!
  • Welcome to Anderson Green aka Gables! He is a Sumner County native and works in commercial real estate. Thankfully, he did not defriend YHC after bugging him for weeks to come to a workout. The allure of a friendly workout was too much to pass up! Friendly Friday success!
  • Worth noting is that The Jeweler, while absent, has not lost a bit of fitness.

BULLHORN:

  • Memorial Day Convergence with F3 Franklin at Concord Rd YMCA. Expect Murph.
  • Due to some conflicting events, I’m working on a new date for the Brew Ruck, but it’s looking like 6/30 or 7/7. Will report as soon as finalized!
  • 9/15 will be a very special Stonewall as we celebrate our 4th anniversary.  Get it on your calendar now.
  • And while your calendar is out, go ahead and mark 9/22 for a one-time CSAUP. More details will be revealed in the coming months, but you won’t want to miss.

Men, it’s always a pleasure to lead and be led by you. Thank you.

PA out.

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Bomber – 04.20.18 – “S.M.O.K.E. Break”

QIC: Princess Aurora

The PAX: Hambone, Porcelain, Hollister, T-Cell, Hi-Viz, Right Said, Reveille, Tongue ‘N’ Groove (FNG), Bad Boy, Blue Mule, Bicentennial Man 

It was a wake ‘n’ bake kind of morning for 12 PAX at Bomber this morning. YHC has never touched the stuff, but, never one to pass on a themed workout, the PAX got their taste of 4-20.

The Thang:

Medium mosey around the circle drive and through the upper lot with some High Knees, Butt Kicks, Backpedaling, and Side Shuffling thrown in. Circle up for the disclaimer and the following:

  • SSH x 20
  • SnL Squats x 20
  • Good Mornings x 20
  • WMH x 20

Mosey down to the long lot and line up along the curb. The PAX would be doing 4 rounds of 20 movements, taking S.M.O.K.E. breaks in between. After each round, PAX planked for the six and started the next round together. The S.M.O.K.E. break consisted of 5 reps each of the following:

  • Star Crunches
  • Merkins
  • Overhead Squats
  • Kraken Burpees (Burpee with 3 HRM)
  • Elbow Plank Jacks

The rounds consisted of various means of travel, counting out/up as 1 and back/down as 2. The rounds were as follows:

  1. Shuttle Run (across lot, touching each curb)
  2. Hill Run (up and down driveway)
  3. Backpedal/Mosey (up driveway/down driveway)
  4. Broad Jump/Backpedal (across lot)

Enough time for 7MOM:

  • Flutters Kicks x 20
  • LBCs x 20
  • Freddie Mercuries x 20 (Right Said)
  • J-Lo’s x 20 (Porcelain)
  • Hello Dollies x 20 (Reveille)
  • Hollow Hold for final 30″

COT/BOM

Moleskine:

We welcomed FNG Andrew Trammell aka Tongue ‘N’ Groove to F3 Nashville. A woodworker who had a kissing experience that prompted him to brush the taste away. He loves his name, so I think that’s enough to get him back. Mumblechatter about the low temps in late April was heard, and YHC spared the PAX by leaving the pull-ups out of the mix today. #frozenhands

Bullhorn:

  • Walk for Williams is May 12 and is May’s 3rd F service opportunity. See Brother-At-Law for details.
  • Nashville’s inaugural brew ruck will be June 23. This is your service opportunity and CSAUP rolled into one on, though I hesitate to call it CSAUP as we will be supporting Second Harvest Food Bank in fighting hunger across Middle TN. That’s certainly not completely stupid and utterly pointless. See the poll in the #nashville-rucking channel on Slack.
  • Nolensville is launching next Tuesday, April 24 and needs your support. Post!
  • Prayers for Spicoli, Olan Mills’s father, Foggy Pirate’s back, and Tebow’s knee.

Lastly, I want to ask all of you what I asked the guys this morning:

Why do you do F3? 

Please ponder that question this weekend and respond in the comments.

PA out.

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Westeros – 04.09.18 – “Three Amigos”

QIC: Princess Aurora

The PAX: T-Cell, Hi-Viz

It was a beautiful morning for the three of us who escaped the fartsack to get a little better than yesterday. After some chatter about the intimate number, we took off on a medium mosey down the parking lot and around the school and circled up at the drop-off loop.

The Thang:

COP, all IC:

  • SSH x 20
  • Squats x 15
  • LBAC F x 15
  • Air Press x 15
  • LBAC R x 15

Skip over to the playground for a light circuit:

  • Merkins x 50
  • Split Squats x 50 (each side and all reps must be completed before switching)
  • Imperial Walkers x 50
  • Squats x 50

Long mosey to Fairfax and Marlborough for a brutal Jacob’s Ladder. Once all PAX were in, mosey back to the start.

3MOM:

  • Boxcutters x 15
  • Flutter Kicks x 15
  • Leg Raises x 15

COT/BOM

Moleskine:

A small but quality trio today at Westeros. We got 3.07 miles in by my watch, and I think we had the energy to get another 2 if there was time. Saved by the bell!

Bullhorn:

  • Continued prayers for strength and peace for Spicoli and his family through his cancer treatment.
  • Congrats to the men who suffered the Bataan Tough last Saturday. I heard nothing but brutal things, but we can all rest knowing it was not even close to what those men who experienced the true death march endured.
  • Get signed up to Q. There’s no reason there should be any blanks on the schedule for the next month. If you’re waiting until you’re sure you can make it, you’ll always have an excuse. Sign up now, and then manage conflicts as they arise. Be a leader.

PA out.

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Westeros – 02/19/18 – “Friends and Lovers”

QIC: Princess Aurora 

The PAX: Hi-Viz, T-Cell, Pop-A-Lock (LIFO), Crawfish, En Fuego, Blue Mule

It was a veritable steamy morning chock full of lessons in love at Westeros. 7 men came.

The Thang:

In need of a little blood flow to get things started, 6 PAX took off on a quick mosey from the parking lot when who should appear coming in hot but our dear LIFO, Pop-A-Lock. Continue to lawn outside of the gymnasium and circle up for some foreplay filled with laughter (isn’t it always?).

  • SSH x 69
  • LBAC F x 15
  • Air Press x 15
  • LBAC R x 15
  • Chinooks x 15
  • Squats x 20 finished with 20″ air chair

Take a quick lap to get focused before inserting ourselves into the main event.

For this portion, we focused on control, lowering slowly to 4 ct cadence:

Split Squats x 9 e/s

SL Deadlifts x 9 e/s

Take a lap, then RnR slowing our tempo down even more.  Another lap, then, because it’s always advisable, we upped the rhythm AND the duration. 20 reps each exercise, followed by one more lap to regain our composure.

Over to the jungle gym to work on our pushing and pulling out in this wonderful weather. 10 pull-ups followed by 10 merkins. 9 pull-ups, 9 merkins…all the way down to 1 of each, resting as needed.

After some brief fumbling around, we finally got situated again for the final stretch. To work on our power, 3 sets of 10 dragon flags and 10 glute bridges. A lucky female pedestrian was able to take it all in before continuing on her stroll. I’m sure we all would’ve stopped to let her go by, but our eyes were closed and we were past the point of no return.

One final sprint to the finish and we circled up for a much needed cooldown with a glute melting 7-way hip progression complete with awkward moans, groans, and sighs of relief.

COT/BOM

Moleskine:

Starting a gofundme for Pop-A-Lock’s new alarm. Pop-A-Clock?

Thanks for enduring the awkwardness and inconsistency with the Q today. This has never happened before, I swear.

Bullhorn:

Memorial ruck on 3/4 for Jerome Gonzalez, a GRT who tragically passed after collapsing during the Bragg Heavy. Consult Pop and Slack for details.

Prayers for The Jeweler and his wife as they navigate some hardship.

Clear your calendars for Saturday, June 23. YHC is planning a community service CSAUP: Nashville’s inaugural brew ruck. This will be a fun event that does some good, too!

Also, while you have your calendar out, go ahead and save September 22 for what will be a truly epic CSAUP. I mean it

PA out.

 

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Stonewall – 01/20/18 – “Breaking Bad”

QIC: Princess Aurora

The PAX: Bagger Vance, Deep Dish, The Jeweler, Pop-a-Lock, Bad Boy, T-Cell, Too Tall, Spider Bite, Black Lung, Woodshack (KNOX), Edible Arrangement, Cowboy, Hambone, Crawfish, Mickey Mouse, Vegemite, Razor aka Venus

2 for Pre-Hustle and 6? for Pre-Ruck this morning. YHC clocked a brisk 4 with The Jeweler and enjoyed some good 2nd F along the way. Hambone led the ruck contingent, but was apparently so in the zone that he forgot to get back for 0700 with his crew.

Starting with the rest, mosey over to the handiramp for some Bear Crawls. Air Chair for the six and then mosey back to the lot to gather the ruckers and get on with the COP. All IC:

  • SSH
  • SnL Squats
  • Overhead Press
  • LBAC F
  • LBAC R

Today marks 10 years since perhaps the greatest television show ever, Breaking Bad, premiered on AMC. Naturally, I chose this as my theme for today’s workout. Exploring themes of each season, the PAX would experience Walter White’s decay physically. Each PAX grabbed a partner – a Jesse to their Walt – and got to work making the finest meth in Nashville. SPOILERS AHEAD.

Season 1 – “Darkness” – Walt begins to break bad

A modified Colonel Trautman:

Starting in the lot, P1 performs AMRAP Merkins while P2 runs over bridge to jungle gym and performs 5 Pull-Ups. Flapjack until time is called. 8′ and a short mosey to the community center parking lot later, it was time for

Season 2 – “Cause and effect” – Jesse meets Jane and causes a rift between him and Walt. Women, am I right?

DORA 1-2-3. YHC called time and had partners work together to close out reps sans running.

Mosey over to the tennis courts for

Season 3 – “Acceptance” – Walt begins to accept that he sucks. And so does this Q.

Suicides across the courts while your partner holds Tabletop.

Sucking wind, we mosey over to the soccer field for

Season 4 – “Loyalty” – There are many people at odds with each other, but Walt still craves Jesse’s loyalty. Also, this seasons ends with a bang, so

Partner B.O.M.B.S.:

Burpees x 25, Overhead Clap x 50, Merks x 75, BBS x 100, Squats x 125. P1 backpedals to halfway point and resumes normal run to far soccer goal. Repeats backpedal/normal to starting point where P2 has been repping out the above exercises. Flapjack. RnR until all rep counts are met.

Mosey over to the bottom of Sunnyside Hill for

Season 5 – “Rise and fall” – Walt has cleared out the competition and had a meteoric rise, but it all comes crashing down as he has alienated so many from his life.

At this point, all PAX are on their own. Run the hill to flagpole and back. AMRAP until time.

YHC managed to make 11 trips, representing the $11 million that Walt left to his family.

Mosey back to the lot for COT/BOM

Moleskine:

This workout was actually a lot of fun in spite of all the non-fun. Does that make sense? We covered over 3 miles while managing to do at least 200 reps of plenty of exercises. Sadly, no merlot was splashed. You’re all just too fit!

Bullhorn:

F3 Dads Camp is coming this summer. Get with BV on the deets.

PA out.