Author: Ross Boudreaux

Pax: Dilly Dilly, Foosball, Funyuns, Tortoise, Savannah (Welcome)

QIC: Tiny Dentist

Honoring: Apollo 11

Warmup:

Shoulder stretches, good mornings, upper back stretches, 50 SSH

Stations:

Pax split up in to two teams of 3 (teams of 3 in honor of the 3-man Apollo crews)

One PAX of each team would ruck run a 400 while the other two team members of each team would complete different exercises for a round as follows (teams would rotate to a different exercise with the completion of each ruck run until all team members completed a round of each exercise):

Round 1:

Team One: tire flips, 40 yard bear crawl

Team Two: pull-ups, battle rope (alternating single-arm reps); PAX would alternate back and forth when 20 reps on the battle rope were achieved

Round Two:

Team One switched stations with Team 2 and rinsed and repeated

Round 3:

Team One: Man Makers with dumb bells and WW1’s

Team Two: Power cleans to squat to shoulder press w/ 60 lb bag and Ruck lunges

Round 4

Team One switched stations with Team 2 and rinsed and repeated

Soundtrack for evolution (select music released in 1969):

Spirit in the Sky – Norman Greenbaum, Honky Tonk Women – Rolling Stones, Dazed and Confused – Led Zeppelin, Voodoo Child (Slight Return) – Jimi Hendrix, Green River – CCR, Feelin Alright – Joe Cocker, Only the Strong Survive – Elvis Presley, Space Captain – Joe Cocker, Good Times Bad Times – Led Zeppelin, Foxy Lady – Jimi Hendrix, I Can’t Get Next to You – The Temptations

Ruck up and sand bag up, mosey to the creek

In honor of 7/20/1969 – date of moon landing:

7 ruck burpees, 20 ruck pushups, 69 flutter kicks

Ruck up for run through the back running path

– Equipment : 2 60lb bags, one 40lb (ish) bag/purse, rucks for each PAX

– Formation: Two three-man columns with sandbag carriers in the front

– Workout format: initially 1 min walk, 1:30 run, but Funyuns nutchecked me and changed it to 30 secs off and 1:30 on. After each run, bags would rotate clockwise.

– for 3 of the first 4 rounds, we stopped for workouts as follows:

1. 11 WW1’s, 11 ruck squats

2. 2 min overhead ruck hold

3. 2 mi  overhead ruck hold

Thereafter, we went 30 sec off and 1:30 on until 5:59

10 Toes to Bar to finish

Prayers: Boonesfarm, Spiccoli, Penny’s Loafer’s wife and all our M’s with health issues

Announcements: Nightpath = July 26th, F3 Nashville’s 5-year Anniversary on Sept 14th

PAX were reminded that we chose to go to the moon because it was hard, not easy. Likewise, we should not be afraid to undertake the meaningful, hard tasks in life…because there is no growth inside of the comfort zone.  Regarding our Christian life, remember that God calls us to take up our cross daily, and that redemption and heavenly rewards stem from our earthly sufferings in furtherance of the Kingdom.

Welcome, Savannah, who showed out like a Standard regular!

It was an absolute honor to lead the men who have inspired me out of my comfort zone and enhanced my character and fitness over the last 6 months. I tell everyone that posting at the Standard is a non-negotiable, that it’s my weekly rite of passage. There’s just something about surviving a Standard workout that is uniquely fulfilling and sustaining. I’m truly a better man and Christian from spending my Thursdays with you. Here’s to many more.

Tiny Dentist out.

 

ARMORY 01

Date: 5/18/19

PAX: Kwame, Mic Drop, Hot N Ready, Swanson, Pancreas, Pop-a-lock, Type-O-Positive, Ebola, Tool Time

FNG’s: Dizzy Gillespie, Lone Star, Ron Swanson, Wikileaks, T-Test, Doc McStuffins, Sully, FICO

QIC: Tiny Dancer and Joey Freshwater

Christening of the Flag (in honor of the launch on 5/18

• 5 Merkins, 18 burpees

Mosey to the flag

Warmorama

• Side Straddle Hops x 18
• Good mornings x 12
• Willie Mays Hays x12
• Slow and Low Squats x 12

Buy In: 1 lap Native-American Run around the Park

Thang:

Part 1 – Stations

4 stations – 2 minute rounds, 15 second rest in between (PAX split up into 4 groups

Station 1: bucket carry around the flag (1 PAX would take 20 steps and hand off to the partner while the remaining PAX did flutter kicks at the starting point)

Station 2: Pullups (if you drop off the bar, 5 squats

Station 3: burpee squat jumps

Station 4: fist-bump Merkins

Only made it through one round

(Turned it over to Joey Freshwater)

Part 2 – Staircase
– PAX paired up to attack Joey Freshwater’s Staircase board

10 derkins

20 big boy situps

30 burpees

40 Merkins

50 Air Squats

60 LBC’s

70 Power skips

80 (seconds) plank

90 High knees

100 Flutter kicks (four count)

Mary (highlighted by Joey Freshwater’s unique style of cadence)

Little Baby Arm Circles (forward and reverse)

Seal Claps

Alabama Prom Dates

18 burpees

COT

• It was an honor to lead you men on the inaugural Armory workout. Have a great week, and see y’all in seven days!
• Armory needs a Q for May 25th!

PAX: Umbrella, Offshore, Bedpan, Leatherneck, Lifechamp, Doublecheck, Pennyloafers, Blackwidow, Olan Mills, Boonesfarm, Loveboat, Big Bang

QIC: Tiny Dancer

(Mosey to parking lot of parking garage)

Warmarama

12 SSH, 10 LBAC (forward and reverse), 10 slow and low squats

Buy in: 100 merkins OYO; soundtrack: Come and Get Your Love, Redbone

Thang: 

Part 1: Assault on Parking Garage

Pax made their way from ground to 5th floor of parking garage as follows:

– odd ramps: burpee broadjumps

– odd flats: bear crawl

– Even ramps: walking Lieutenant Dans

– even flats: crawl bears

At 5th floor, PAX sprinted up to the top stairwell of parking garage and back down stairs.

(Mosey to Racetrak)

Part 2 – Short Dora

Pax split up into pairs. The non-exercising partner ran one lap of the racetrack

– 80 merkins and 100 Happy Crunchy Frogs

– soundtrack: Crossroads, Bone Thugs and Harmony, Ace of Aces, The Fearless Flyers

(mosey to starting point)

Buyout: 10 merkins

Welcome back Bedpan and Loveboat after long hiatuses!

Prayers for Spicola!

Remember that the F3 Spring Hill launch is Saturday, May 18, 2018, at Harvey Park, 6-7am!

It was an honor to lead you men.

Location: Bomber

Conditions: low 50’s and misty

PAX: Princess Aurora, Porcelain, Bareback, Toothless, Hambone, Pumpkin Spice, Harvey Updike, Hi Viz, Right Said, Gus, and Bookworm. (I know i forgot one of you – sorry!!!)

QIC: Tiny Dancer

Part 1: Modification of Zachary Tellier Hero WOD

Mosey up to the parking deck where we completed the following:

10 burpees

10 burpees, 25 merkins

10 burpees, 25 merkins, 25 WW1’s

Mosey down to playground for the Rosary

Part 2 – Rosary – The Sorrowful Mysteries

(QIC would announce the Sorrowful Mystery then PAX would complete a series of workouts while contemplating said Mystery as follows:

1. Agony in the Garden – 40 merkins, 10 pull-ups, 15 squats, 20 burpees, mosey around the gym
2. Scourging at the Pillar – (we scaled back the reps due to apparent time constraints) 5 pull-ups, 10 merkins, 15 squats, 10 burpees
3. Crowning with Thorns – rinse and repeat,
4. Jesus Carries the Cross – rinse and repeat
5. The Crucifixion – rinse and repeat

Every Rosary is finished with a prayer entitled “Hail Holy Queen” wherein we ask our Blessed Mother to pray for us to her Son. Accordingly, for our Rosary, I found a rendition of the prayer by the University of Notre Dame’s folk choir performed on Monday after news of the Notre Dame fire broke. Though I had some technical difficulties with the blue tooth connection between my new iPhone and my old speaker, we completed the following while the beautiful and haunting song played:

• each Pax began with a dead hang with chin above the bar until muscle failure and then planked. Once all PAX were planked, QIC led a series of calls for low plank, high plank, and 10 merkins until the song finished.

Mary – dealer’s choice

Hambone – LBC’s

Porcelain – V ups

Due to time constraints, QIC had to cut Mary short to remind PAX of Peter learning from Mary Magdalene that Christ’s tomb was empty on Easter Sunday. Though none of the other disciples believed her, Peter got up and ran to the empty tomb, where he found Christ’s burial cloths rolled up in a separate place. See John 20:1-9. In honor of Peter’s faithful response, PAX sprinted back from the playground to the parking lot.

PAX were reminded during COT that, whatever you believe regarding Good Friday, Christ’s actions on that day are the ultimate acts of sacrifice and selflessness; true men are givers, not takers. Be a faucet, not a drain!

Welcome Gus and Bookworm from Memphis!!!

It was an honor to sweat with and to share my faith with you this morning. You are all inspirations to me. Have a blessed Good Friday and Easter Sunday!

 

Monday, March 11, 2019

Conditions: – breezy, 48 degrees, dark, and gloomy – quentissential  Irish weather

PAX: Bagger Vance, Venus, En Fuego, Money Shot, Cowboy, Fox Trot Talks Alot

QIC: Tiny Dancer

Warmarama:

Lap around the park back to the parking lot

Soundtrack: Blood of Cu Chulainn, Jeff Danna and Mychael Danna (remember the Boondock Saints?)

17 SSH

10 Good mornings

17 LBAC (forward and reverse)

17 Slow and low squats (little quick for BV’s taste)

40 Merkins on your own

The Thang

(Mosey to the soccer field)

Sevens – (had to pick lucky / holy number seven on St. Patrick’s Day week) pull ups on goal post, run the length of the soccer field, burpees at the opposite goal post.

Soundtrack – slightly Pogues-heavy:

1. If I Should Fall from Grace with God – The Pogues
2. Irish Rover – The Pogues
3. Whiskey in the Jar – The Pogues
4. Streams of Whiskey – The Pogues
5. The Body of an American – The Pogues

(Mosey back to the parking lot to retrieve the 30lb ruck sack) (Shout out to Pop-a-lock for the loaner!)

One HIM would don the ruck sack and run solo counter-clockwise around the track, while the rest of us ran an indian run in the opposite direction, using my bluetooth speaker as the baton. Each time the lone runner would meet the remaining six, we’d share a five- burpee handoff, and the ruck sack would be passed on to the next HIM. We rinsed and repeated until all got a turn with the ruck. We then did 20 merkins and moseyed back to the parking lot. At some point during this evolution, Foxtrot finally arrived, allegedly after already working out at his house.

Mary

40 flutter kicks

10 Hello Dollys

Surprise end of Mary for meditative burpees and atomics, much to Bagger’s dismay. For meditation, we digested select quotes from St. Patrick himself in between burpees and atomics

1. Check them out! This guy was a stud… https://www.goodreads.com/author/quotes/688258.St_Patrick

Quote 1: 20 burpees

Quote 2: 15 Atomics

Quote 3: 25 WWI’s

Quote 4: 15 Burpees

TIME

All told, we ran 9 laps around the track (3 laps = 1 mile). With the running during the sevens,, we managed between 3 and 4 miles. Extra respect to Cowboy for all the one-armed merkins he cranked out in order to compensate for his injured shoulder.

Prayers were sent up for Bad Boy, his wife, and his soon-to-be-born 2.0!!! Also, we prayed that we follow in St. Patrick’s example by answering God’s call in our lives. He is a timeless example that one God and one man can change entire nations.

It was an honor to lead you and to get better with each of you. The Skunk lives on!

 

Venue: The Racetrack

Theme: Ash Wednesday

Pax: Boone’s Farm, Capslock, Double Check, Life Champ, Black Widow

QIC: Tiny Dancer

Conditions: Sweltering 21 degrees, breeze at a minimum

Warmarama:

Mosey to the running path

40 SSH

12 WMH

12 LBAC Front

12 LBAC Back

12 Slow and Low Squats

40 merkins OYO

THANG:

Pax Counted off 1’s and 2’s and paired up

AMRAP:

One PAX would perform the following exercises while the partner ran the track for 1 lap, at which time they would switch out:

60 pullups

200 merkins (switched to 2 laps for non-exercising Pax)

100 squats (switched back to 1 lap for non-exercising Pax)

100 split-lunges

Had to cut the split lunges phase due to time

Meditative Burpees and Atomics

All Pax circled up in the middle of the running track to hear some Ash-Wednesday-appropriate scripture and meditate on its both secular and spiritual applications while doing burpees and atomics.

1. Joel 2:12-18 – 20 burpees OYO
2. Luke 13:6-9 – 15 atomics OYO
3. John 15:15 – 10 burpees OYO

Mosey to parking garage. PAX were encouraged to reflect on the things that are holding them back from being the men they aspire to be.

Capslock gave us a 10-count, then we moseyed up the stairs to the top floor of the parking garage

Mary:

Dealer’s choice:

1. 40 Flutter kicks
2. 12 Freddie Mercs
3. 12 J Lo’s
4. 12 WWI’s – these are tough to do in cadence
5. 12 LBC’s
6. 12 Freddie Mercs

Finished up with surprise 20 burpees OYO to close it out.

PAX were reminded that the sun was literally and metaphorically rising on what could be a new version of ourselves, and to take advantage of the opportunities for self-improvement provided by Lent.

Prayers went up for the children of Metro Nashville Schools and for Life Champ’s continued role in their lives, as well as for the children of Caps Lock and Tiny Dancer.

Reflections:

It was cold, but it was an honor to start off Lent with you and to finally lead you. Racetrack will forever hold a special place in my heart, as it is where I posted out of desperation back in October while my third child was in the NICU. You all prayed for me and comforted me, and I received immense peace as a result. It was an honor to give back.

Have a great and fruitful Lent, and remember that Easter is on its way!

Tiny Dancer – out