Author: Trent Romans

Posted on

Anyone Pack a Sponge?

PAX: Play, Rabbit, Water Boy, Scar, Luigi, Slim, Timon, Kid, Frozen, Simba, Turbo, Radio, Donkey, Lightning, Styles, Mater, Too Tall, Bagger Vance, Right Said, Crawlspace, Caps Lock, Brother At Law, Life Champ, Red Skull, Pop a Lock, Toga (QIC), Porcelain, Right Said, Crablegs

29 strong posted at the 4:13 site for some fun in the sun.  Spirits were high as we joined a new class at the Stronghold, and here’s how it went down:

Disclaimer then mosey around the complex and back to the field near Foster Ave.  Warm-up COP including SSH, Imperial Walkers, Cherry Pickers, Hillbillies, Merkins, Scorpion Stretch (crowd pleaser).

Mosey to office building near the entrance for triple check.  Teams of three executing three exercises and rotating through all of them three times.  Round 1= People’s Chair, WWII, backwards run.  Round 2= plank walks on the wall, flutter kicks, and forward run.

Mosey up to the main road and begin curb crawls.  Round 1 = bear crawls and crawl bears with ascending merkins to 7.  Round 2= crab walks with ascending dips to 5.

Mosey to basketball court for Mary= 10-15 reps of core work, flip over for a quick 5 merkins then hold the plank.  Repeato for flutter kicks, WWII, APD, single leg APDs, squat thrust interlude, then finish with bicycles.

COT with Bagger taking us out

Announcement: See Red Skull’s invite for a new Bible study on the struggle to be Authentic Men.  Date and Time: Friday mornings, 7:15am – 8:45am, 1/25 – 2/22
Location: Flavor Catering (downtown Nashville), 618 Ewing Avenue near the Rescue Mission. Parking is available beside the building and on the street.

NMM:  The PAX may have worked hard, but YHC has never heard so much grumbling about getting wet.  Most of us shower, and YHC assumes everyone can swim, so how was this different?  As my son explained this morning when arguing over packing a rain jacket for school, “you don’t need one if you run fast enough.”  Word!

This is another great group of young men embarking on a new challenge, and it was awesome to see so many F3 faces out there on such a fine morning.  Strong Work- FEBA!

Stay Classy,

Toga

Posted on

How many loafers do you really have?

PAX:  Black Widow, En Fuego, Offshore, Toga (QIC), Penny Loafers (FNG), Leatherneck, Boone’s Farm

Temp:  70 and sunny

Lucky seven posted for another day on the range at the Purple Cow.  Spirits were high and clothing was aplenty as we got after it like this:

Quick disclaimer then mosey to Granny White Park.  Perform tracers (forward, side shuffle, backwards, side shuffle) through each parking space across the main lot.  Perform standard issue warmup COP then repeat tracers in alternate  direction.

Mosey to playground for 8 pull-ups, 16 swerkins, 24 dips, 8 setups ea. leg, 16 squats and 24 calf raises.  Repeato x3

Mosey to basketball court for “death by shuttle run” = 10 yr shuttle run EMOM adding one rep each minute.  Most of the PAX was done at 12, but BF, LN and OS made it through 13.  Blue Mule’s record is very much intact.

Mosey back to BMS parking lot for Mary,

COT with Offshore taking us out.

NMM:  Funyuns, Black Widow, Boone’s and YHC have been working on getting Penny Loafers (FNG- Monty) off the less than free workout train and onto the F3 express.  Today was his inaugural post, and he got after it with the rest of the PAX.  Thanks to Black Widow for talking him out of a couple of layers before we left the parking lot.

Stay Classy,

Toga

Posted on

Who doesn’t like lunges?

PAX: Umbrella, Joey Freshwater (Kotter), Black Widow, Boone’s Farm, Tampa Libra, Funyuns, Toga (QIC), Venus, Tiny Dancer, Double Check, Razorback, Offshore, Pop a lock

13 lucky contestants didn’t skip leg day at The Racetrack.  Here’s how it went down:

Quick disclaimer then mosey to parking lot beside the parking deck.  Warmup COP: SSH, imperial walkers, hillbillies, T-Ups, cotton pickers.  10 burpees for Tampa Libra being late.

Mosey to stairwell for a quick ascent to the top of the deck.  In honor of the great American songwriter Paula Abdul, we began “one step forward and two steps back”= run down the ramp, backpedal back up, complete 10 merkins, run down to the flat and lunge the flat to the next down ramp.  Repeato till the bottom floor then execute pole smokers till the six arrived.  Mosey to the wall outside Holler and Dash, dream of biscuits then execute 1 rd of DID (Incline merkins, dips, decline merkins), and complete 10 step-ups for each leg.

Mosey to stair well.  Attempt to beat previous time for PAX to ascend stairs, fail, and get better with 10 burpees.

Mosey to monkey bars back at the park.  Execute 6 pull-up pyramid then get in formation for old school football ground drills.  Mosey back to the flag.

COT and Joey FW took us out.

Announcements:

  • Prayers for those dealing with illness and loss
  • Warpath this Saturday
  • Leadership Lunch next Friday, 1/18.  See post and RSVP
  • We’re back at 4:13 next Thursday.  Get back out there to support these young men entering the program.
  • The Standard week 2 happens tomorrow!

NMM:  The Racetrack has a lot to offer.  You’ve got the parking deck, the park, and Umbrella’s tiny flag.  Everyone worked hard this morning, and it’s great to have Mr Freshwater back in the mix.

Stay Classy,

Toga

Posted on

Special After Holiday Coupon Sale

PAX: Boone’s Farm, Black Widow, Toga (QIC), Leatherneck (Kotter), Umbrella, Offshore

Six redwoods decided to apply some special after holiday coupons at the Purple Cow.  Here’s how it went down:

Warmup COP: Perform forward, backwards, and side to side mosey then circle up.  Execute Imperial Walkers, Cotton pickers, Russian soldiers, T-Ups, and scorpion stretch.  Gather YHC’s collection of coupons and head to the bottom of the hill/hillock at the base of the parking lot.

Coupon application = Position 1 merkins, Position 2= dumbbell tricep extensions, Position 3= dumbbell curls, 4= kb swing, 5= kb press, and 6 = sandbag row.  Each member of the PAX performs the exercise then carries the  coupon up the hill to rinse and repeat.  Repeato for a total of 4 sets with ab fun at the completion of each rotation then rotate to the next position.

Mosey back to flag for “ring of coupon” squats and lunges.

COT

NMM:  It was great to see Leatherneck back in the PAX.  Apparently we are hard to find in the back parking lot, so Leatherneck opted to sit in his car and watch another group in another lot to see if they were ever going to get out of their cars.  It’s probably for the best he decided to search for us one more time!

Stay Classy,

Toga

Posted on

It’s a block party, and you’re all invited!

PAX: 3rd Degree, Old hickory, Backlash, Black Lung, Boyband, Toga (QIC)

It was 70 and sunny as 5 (the sixth came much later), posted for some fun in the sun.  Here’s how it went down.

Mosey to the block stash and then farmer’s carry your new best friend to the parking deck.  Warmup COP= SSH, merkins, mtn climbers, Don Quixote, maybe something else?

Partner up and line up at the top of the ramp for the official start of the party.  P1 block curls while P2 runs to the bottom of the ramp and back. Repeato x3 then switch to squats (Note: At the end of this is when Black Lung shows up sans block.  This totally jacked up YHC’s Feng shui).  Take a breather while doing flutter kicks. Then back on the line for P1 alternating shoulder presses while P2 runs down and back, repeato x3 then switch to dead lifts.  Execute full extensions with blocks in cadence.

Mosey to far corner of the lot and stay with your partner.  P1 holds plank on block while P2 executes 5 Blorpees (block burpee with press), repeato x2.  Execute some other block exercise while P2 bear crawls to next parking area and backwards run back to P1, repeato x2.  PAX holds hands in block on the ground while executing leg raises in cadence then P1 executes block press while P2 completes block drag/push to next parking area and back, repeato x2.

Mary= APD with blocks on hips in cadence then get back to back with partner for Rocky tribute passing blocks 10x right then 10x left.  Mosey back to flag for COT.

Announcements:  Don’t forget to signup for Umbrella’s meeting

NMM:  It’s always interesting to see everyone’s cold weather action figure when it gets below freezing.  You can pretty much see it all, and I’m sure some people (cough Backlash) spent the rest of the morning searching for heavy duty cold weather gloves.

Stay Classy,

Toga

Posted on

Halloween Retrospective

PAX: Too Tall, Razorback, Ollan Mills, Boone’s Farm, Offshore, CCR, Bagger Vance, Dijiorno (Special out of town guest), Backlash, Yard Sale, Pope, Tampa Libra, Umbrella, Toga

A frightful fourteen posted for a little Halloween celebration at the track.  Here’s how it went down:

Quick disclaimer then mosey to parking lot beside the parking deck for warmarama= zombie walks, dead man drag merkins, scorpions, dead cockroaches

Mosey to Parking Deck for DONNIE DARKO= hustle up the stairs to the top of the deck then complete 28 merkins.  Hustle down the stairs, plank for the six then repeato x3 for 6 Turkish getups, 42 boxcutters and 12 burpees.

Mosey down to the bottom of the level 5 ramp then begin ZOMBIE CHASERS. The PAX sprinted up the ramp with the last of the PAX ‘zombified’ and sentenced to executing leg lifts while the rest of the PAX continued up and down the ramp with a new zombie designated until nobody was left.  Yard Sales was the big winner!

Mosey down to level five to begin the homage to The Exorcist.  CCR became possessed and had to yell out an exercise for the PAX to execute ten reps at every other colored column on the way down the deck.  Exercises included burpees, atomic merkins, single leg deadlifts, side shuffle squats, mtn climber merkins.., maybe something else.

Mosey back to the flag for a few minutes of Marie/Carrie.  CCR gave us his 6th Man.

COT and YHC took us out.

Announcements:  Prayers for Ollan Mills’ family and Umbrella’s friends

  • Big thanks to Dijiorno for coming out and safe travels back to Louisville
  • Lunch Friday at the Cookery
  • Congrats to Grease Trap on the new arrival
  • 12/7 Leadership breakfast being coordinated by Umbrella.  See his post in General

NMM:  First, let me say that this entire workout was stolen/borrowed from Honey Do in RVA.  He’s a huge horror movie fan and always brings it on Halloween.  That said, YHC must have failed as Too Tall and Umbrella could be heard chatting through most of the workout.  “This aggression will not stand, Man!”  Also, it was a big win for all of us that Yard Sale is the fastest and therefore will become the future seed of man in the coming zombie apocalypse.

Stay Classy!

Toga

Posted on

Sack full of balls

PAX: En Fuego, Black Widow, Backlash, Offshore, Joey Freshwater, Umbrella, Boone’s Farm, Toga (QIC)

Eight posted on a beautiful Fall morning for a little unexpected fun.  YHC promised a bit of fun if we got at least eight, and here’s how it went down:

Disclaimer then mosey to tennis courts at the park.  Warmup COP, 4x arc loaders across the courts and back.  Bear crawl followed by sprints x2.

Divide into two teams of four to engage in the first annual Nashville F3 Dodgeball contest.  It’s just like regular dodgeball except you do 5 burpees when hit.  If three people on the same team are made to do burpees at one time, then they must do 10 burpees as a team,  and the ‘winning’ team does five burpees and gets a point.  JF, Umbrella, BW and EF lost three to nada.

Mosey back to parking lot for 4-5 rounds of “Don’t Tell Me About My Abs”= core exercise quickly followed by 5 merkins and plank hold.

COT with prayers for all those still living with the impact of the recents storms.

NMM:  This is a fun/different workout from YHC’s RVA days.  That said, the last time involved many more firm and heavier balls.  Toga’s current sack of fun involved many softer and lighter balls that proved to be more difficult to toss with any distance or accuracy.  They also didn’t quite have the impact that any player would want to hear from their balls.  Maybe Santa will reload with a firmer set for Xmas?

Posted on

Teabags for All

PAX: Boyband, Bagger Vance, Tool Time, Red Skull, The Strangler, Foley, Fox trot Talks a Lot, Venus/Razor, Trevino, Life Champ, Cinderella, PreVac, White Russian, FNG= Squee, Money Shot, Cowboy, Toga (QIC)

17 hard chargers posted for the first real day of Fall in Nashvegas.  Here’s how it went down:

Disclaimer followed by mosey to the southwest gate at the bottom of the hill.  WarmupOrama then partner up for Love Hill.., FRA edition= Partner 1 runs up hill and returns while Partner 2 executes walkout merkins/inchworm merkins while advancing up the hill.  Flapjack then switch to broad jump burpees followed by bear crawls.  Repeato until you reach the top of the hill.  Each team also rotated through carrying YHC’s favorite new toy/sandbag/Teabag for the running portion of the hill.

Mosey back to bottom of the hill and circle up for “Don’t ask me about abs”= complete ab exercise in cadence then flip to 5 quick merkins and a plank hold.  Repeato through ~6 core exercises.

Groundhog Day Lovehill with polar bear crawl (4 steps then merkin), Lt Dan, and crab walks to the top of the hill.

Mosey to flag for a quick round of American Hammers and APD.  YHC took us out.

NMM:  It really did feel cool for the first time in a long time in the gloom this morning.  YHC has missed The Hill since the knee rebuild, and it was great to be back to such a fun AO.  Some interesting observations: Cinderella can’t stay in cadence for SSH, Cowboy and Toga crushed Love Hill, everyone loves Teabag jokes, and Bagger’s scissor mobile is Da Bomb.

Strong work by all!

Stay Classy,

Toga

 

Posted on

Time Catches Up to All of Us

PAX: Boone’s Farm, Black Widow, Olan Mills, Offshore, Umbrella, Toga (QIC)

Six redwoods posted for another edition The Purple Cow.  Here’s how it went down:

Quick disclaimer then mosey to parking lot at center of park.  10 rounds of 10 merkins, 10 WWII, 10 squats EMOM then mosey to monkey bars.

  • 3 rds of 10 pull-ups and 10 squats
  • 3 rds of 6 chin-ups and 10 lunges
  • 3 rds of 4 close grip pull-ups and high knees

Mosey to basketball court for ascending shuttle runs EMOM.  We started with 5 lengths in minute 1 and made it up to 15.., nowhere near The Mule’s record of 18.  Indigenous people’s run back to BMS parking lot for Mary.

NMM:  Another Schwetty morning at the Cow and oh what fun we had!  That said, mumble chatter was at a minimum for some reason.  Maybe everyone was still hungover from the Titans’ victory?

Stay Classy,

Toga

Posted on

International Funyuns Committee

PAX: Offshore, Joey Freshwater, White Gold, Black Widow, Boone’s Farm, Olan Mills, FNG Jimmy= Foxhole, Umbrella, Funyuns, Backlash, Toga (QIC)

11 posted for a little remedial Iron PAX challenge.  Week 2 looked so interesting, and YHC didn’t get a chance to work it in last week, so.. we got it today.  We had a brief mosey and warmup followed by the challenge.

You know the drill from Bagger’s award winning backblast.  4 exercises executed for eight minutes each with a two minute rest in between each exercise.  Keep track of your reps to get a total score and submit (or not) on F3 Greenwood’s page.

The exercises were Thrusters, Curls, Swings, Manmakers

  • Offshore: 150, 150, 175, 60= 535
  • Joey: 125, 175, 200, 51= 551
  • Toga: 150, 130, 175, 45= 500
  • Black Widow: 100, 175, 150, 43= 468
  • White gold: 150, 148, 75, 43= 416
  • Boone’s Farm: 175, 100, 150, 50= 475
  • Olan Mills: 100, 175, 116, 48= 439
  • Funyuns: 85, 195, 125, 51= 456
  • Foxhole: 100, 100, 50, 61= 311
  • Umbrella: 84, 158, 137, 50= 429

Furious Flutter Kicks to bring it home.  COT

NMM: Offshore and YHC were a bit worried about the heat at the beginning of the workout but thankfully it started raining while we were doing the scorpion stretch and never really stopped.  The PAX brought an interesting array of weights consisting of dumbbells (25-30), plates, and one random ruck (75 lbs).  Apparently we all need to invest in cinder blocks as manmakers with the ruck or dumbbells is not awesome.  As an added bonus, Offshore slipped some additional weights and 40 carbiners onto the ruck when YHC used it.  Foul!  In a similar moment Funyuns filed a complaint with the Intl. Funyuns Committee re YHC’s form when doing thrusters with the ruck.  Aren’t you just making it harder for yourself if you aren’t using your legs much?  YHC argues that his thrusters were more difficult.

Solid work by all and looking forward to seeing lots of folks at 4:13 for the last workout for this class.

PS:  PARK IN THE BACK OF THE LOT BEHIND THE SCHOOL TO AVOID GETTING HIT OR TAKING SOMEONE’S COVETED SPOT!

Stay Classy,

Toga