Author: Trent Romans

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Open Gates

6 stepped up to get a little better this morning at The Purple Cow.  Here’s how it went down:

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

Quick disclaimer, grab a coupon and head to BHS track, yes, the track was open!

Deposit coupons by the track and begin warmup COP.., the usual stuff.

Side shuffles, backwards run, power skips/Chauncey Woof and Poof

Begin tempo run drill= 2 min slow pace, 1 min uptempo pace, repeato x4

Partner up for to execute exercise with coupons while partner runs 100 yds and repeato x2.  Exercises = kb swings, overhead tricep extensions, single leg deadlifts, and APD up and overs passing weights to the partner after every 5 reps (Note: EPIC fail)

Back to the parking lot for COT.

NMM:  Backlash and YHC arrived early to determine whether or not the track was open.  The PAX showed legitimate wonder at this fact but ran the laps nonetheless.  It really is a nice facility, and YHC is certain we’ll find our way over there again.

Stay Classy,

Toga

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Fastest Mule!

PAX: Lots of FNGs= Mufasa, Sachmo, Avatar, Lil Tony, Claud, Teddy, Can’t Get Right, Fallout, Bruh Bruh, Biscuit, Big Ticket and Gussy

Old Timers: Redskull, Right Said, Hambone, Brother at law, Blue Mule, Frugal McDougal, Life Champ, Toga (QIC)

Twenty, yes twenty, redwoods found some time to get better at The Stronghold.  It went something like this:

Thang: Disclaimer (yes, before we ran a step) and mosey around the complex to the road above the STEM  center for Warmup COP: usual stuff…

Lineup on road for curb crawls= bear crawl to other side of the road for 1 merkin, crawl bear back to other side for 2 merkins… up to five and back down to 1.

Mosey down hill to STEM building for 40 lunges, 30 sec wall sit, 38 lunges, 30 sec wall sit… 36, 34, 32, 30 lunges and 30 wall sit

Divide into teams of 3 for ye ol’ triple check:  P1 wall sit, P2 WW2 sit-ups, P3 run up hill and across lot and back.  All players rotate through all three exercises three times.

Mosey to basketball court for shuttle run of doom= 10 yd shuttle with increasing reps EMOM.  We started with 5, and you had to drop out and work on Mary if you didn’t complete the reps in the minute.  Blue Mule made it to 16!!!

COT:  Reminders for Warpath, Can Ruck and prayers for brothers dealing with illness.  QIC took us out.

NMM:  The PAX was excited to welcome the new 4:13 class, and they got after it.  Lil Tony decided he wouldn’t be held back by the Q’s mosey pace, and took off.  Several of the PAX were right there on the Shuttle Run of Doom up till the 15 rep mark.  Someone is going to overtake Blue Mule’s 16 rep record real soon!

Re the lunges and wall sits, YHC is sure there are some sore glutes out there today.  You’re welcome!

Stay Classy,

Toga

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The Beast Comes to the Cow

Pax: Canary, Tinder, Trojan, Ponzi, Umbrella (coffeeteria, THX!), Olan Mills, Black Widow, FNG William= Boone’s Farm, FNG Ben= Flopper, Toga (Q)

Ten (Purple Cow PR) redwoods posted for another glorious day at The Purple Cow.  The weather was just right for some PT, and it went something like this.

Mosey to main park parking lot for Warmarama: SSH, merkins, Russian Soldiers, Imperial Walkers, Scorpion Stretch, Hillbillies, Good Mornings

Mosey to soccer field for The Beast= run down field stopping at 25, 50 and 75 for 6 reps of an exercise, touch the far end line and repeat coming back.  Exercises were WW I, merkins, squats, LBC, flutter kicks, and something else?

Mosey to pavilion for ye old triple check= teams of 3 rotate through 3 exercises until all players execute each exercise three times.  Three truly is a magic number.  Exercises= people’s chair, mtn climbers and run to picnic tables for dips.

Mosey to monkey bars for pull-up ladder to 5 and back down.

Indigenous peoples’ run back to BMS parking lot for quick mary and merkin ring of fire.

COT: Prayers for Spicoli and joy for YHC getting a new job.

NMM:  The Purple Cow seems to have hit a chord in Meadow Lake.  It seems the residents all know one another or only have one degree of separation.  YHC knew everyone would be more related when we moved back South.  The PAX kept it together and made solid eye contact with their partner holding the chair.., per Q’s instructions.  It increases intimacy and deepens the bond!

Stay Classy,

Toga

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Kid Swings

PAX: Umbrella, Offshore, Olan Mills, Black Widow, Toga (QIC), Ponzi (FNG), Trojan (FNG)

Lucky seven posted for the second test kitchen of our Granny White Park AO (official launch next week!!!).  The gap in the gate is plenty large, and the park has lots to offer.  Here’s how it went down:

Mosey from BMS to main lot of park.  Warmup COP.

Toga’s knee rehab= Use cones for ladder drills lateral x6 and forwards x4.  Hold planks and tables in between sets.

Side squats across one side of parking lot, flapjack and side squats to the playground.

Partner up for 5 pull-ups, 10 merkins (various flavors), and 20 reps of core (varied) – repeato x3.  5 chin-ups, 10 merkins (various flavors), and 20 reps of core (varied) – repeato x3.

Mosey to kid swings (careful not to touch the seats) for 10 rows and 20x abs exercises- repeato x3.

Mosey back to BMS parking lot for ring of fire (Toga and PAX on vocals).

NMM:  Strong work by the PAX today as we tested some new exercises at the AO.  It’s always good to work pull-ups, and there will be more to follow.  Special welcome to Ponzi and Trojan who had the unfortunate pleasure of sitting next to YHC at church yesterday.  Trojan was so excited about his first workout that he eschewed the offer a ride from YHC and beat me to the AO.

Come out for the OFFICIAL LAUNCH NEXT MONDAY, 6/18!!  Olan Mills, Umbrella and Black Widow will be passing around the Q.  The naming of the AO challenge is on.

Stay Classy,

Toga

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Introducing “The Stronghold”

PAX: Dilly Dilly, Doughnuts, Cinderella, Life Champ, Money Shot, Cowboy, Olan Mills, Brother-at-law, Blue Mule, Grease Trap, CCR, Floppy Disk, Princess Aurora, Yard sale, Hawkeye, Funyuns, Vegemite, Toga (QIC), Bagger Vance (Jr Q)

FNGs: Red Skull, Venom, Darkseid, Sinestro, Nightcrawler, Wolverine

27 posted to open Nashville’s newest AO, The Stronghold.  It was a terrific, gloomless morning and went something like this:

Mosey to South parking lot for warmup COP: SSH, Imperial Walkers, Good Mornings, T-Ups, Flutter Kicks, Scorpion Stretches

Mosey to soccer field for Dirty McDeuce= 12 reps of ea. exercise followed by a lap around the field:

  • Evo 1: merkins, squats, WW I’s then a lap
  • Evo 2: Dry docks, jump squats, LBCs then a lap
  • Evo 3: Burpees, WW II’s, squats

Mosey to running trail, bear crawl to parking lot, platoon Lt. Dans across the lot, more bear crawls and then crawl bears.

Mosey to basketball court for Mary: flutter kicks, bicycles, leg raises, v-ups with 5 merkins and a high plank hold after each.

COT

NMM: It really was a beautiful morning to start a new AO, meet 4:13 Strong team, and welcome some new brothers to F3.  There were strong performances all around with the PAX digging deep to finish the inaugural post.  Items of note: BV will be taking orders for the manzier, Doughnuts shorts his burpees so it looks like he’s faster than everyone else, and there’s a lot more AO to explore next week.

Stay Classy,

Toga

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Agility Day, aka. ACL PT

PAX: Cowboy, Preacher Man, Big Stick, Hustler, Conga Line (FNG), Life Champ, Money Shot, Foxtrot TAL, Toga (QIC)

9 strong posted for a some soggy fun on the fields of glory.  It went something like this:

Mosey lap to field for warmup COP: SSH, Imperial Walkers, Hillbillies, Good Mornings, Russian Soldiers, Scorpion Stretch

Mosey to soccer field for sports day:

Evo 1: quick feet in and out of cone course, plank till the six is done, merkins and repeato x6

Evo 2: side-to-side steps in and out of cones, hold table till the six is done, dry docks and repeato x6

Evo 3: 10 yd bear crawl, mosey to back of line and repeato x3

Evo 4: Shrimp/hip-outs 10 yds, mosey back and repeato x3

Evo 5: wrestler sit-outs 10 yds, mosey back and repeato x3

Evo 6: 10 Richard Kimbles OYO

Circle up for Mary: 20 reps of sit-ups, flutter kicks, rosalitas, and crunchy frogs with merkins and plank hold after each.  Finish with a full round of Jane Fondas.

NMM: Special welcome to Conga Line who picked a different’ish F3 workout for his first.  They’re all different, but  this one may have been more than the usual strange.  This may have been the first introduction of the Richard Kimble to F3 Nashville.  Look for it at a Toga Q coming to your AO in the near future.  On the lighter side of things, one would think that Big Stick would be good at agility drills.  Add one to your workouts and see things for yourself.  Also, if you plan to use cones, make sure to keep big spaces as Foxtrot’s giant skis man it hard for him not to knock them all over.

Stay Classy,

Toga

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Everyone has kryptonite

PAX: Preacher Man, Money Shot, Big Stick, Foxtrot Talks a Lot, Toga (QIC), Kathy, Venus

A magnificent seven posted for a moist morning to get a little better.  Here’s how it went down:

Mosey 3 steps for warmup COP and disclaimer: SSH, Imperial Walkers, Hillbillies, Willie Mays, Good Mornings, Scorpion Stretch, others…

Begin multiple rounds of “Screw Your Buddy”= the workout where your lack of speed and effort increases the work required by your buddies.  Each member of the PAX completes an exercise while the rest of the PAX continues doing another exercise.  The PAX must continue doing the exercise until every member of the PAX has completed the task.

  • E1: 75lb KB Farmer’s Carry while PAX holds People’s Chair
  • E2: Bear crawl and back while PAX executes merkins
  • E3: 10 pistol squats ea leg while PAX does situps
  • E4: 50x jump rope while PAX does burpees
  • E5: 15 kb swings while PAX does situps
  • E6: KB above head for Waiter’s Carry while PAX holds plank
  • E7: 10x Drinking Bird (single leg deadlift) ea. leg while PAX lunges

Circle up for Mary and close with COT: shoutouts for Foggy Pirate and Kathy’s neighbor (illness)

NMM: YHC realized on the way to the AO that The Skunk can occasionally have low numbers.  The plan of high reps while one member of the PAX completed a task would not have worked with a low turnout, but low and behold we had a lucky seven this morning.  Big Stick and FTAL even posted early!  Toga is not making that up.  It happened!  It also turns out that using this format allows one to see which exercises people struggle with the most.  Everyone has their own kryptonite.  Example:  Big Stick can’t jump rope, Kathy can barely stand on one leg for 2 seconds, Money Shot may hurt his back on kb swings, and Venus can’t count.., who knew?

Speaking of things happening, the mumble chatter proved uncontrollable and far ranging.  It turns out that Kathy is still haunted by something he witnessed after leaving a church meeting as a youth, Big Stick and FTAL described their inflatable mistress that is shared throughout the neighborhood, and dating members of certain religious groups can have unforeseen consequences.  Copious detail made it’s way into all of this, and you should speak to a Venus if you desire a more thorough explanation.

Stay Classy,

Toga

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The Negroni and the Risotto Ball

Eight (really! 8 at The Skunk) redwoods came to get stronger and avoid running.  Here’s how it went down:

Grabs YHC’s weight collection plus Life Champ’s kettlebell and mosey to the baseball field for the following:

30 sec AMRAP of each exercise: elevated APD, superman merkins, goblet squats, dips, burpees, kb swings.  Rest 30 sec between each exercise then decrease by 5 secs each round till there is no time to rest and you immediately switch exercises.  That’s seven rounds for those keeping track.

Partner up with P1 grabbing two weights for 200 yd farmer’s carry while P2 holds plank.  Flapjack

Mosey back to the parking lot for Mary= Jane Fonda center, back and front on each leg.  You just have to experience it, but the groans and people not completing all the reps was evidence enough that we need to do it again.

COT

NMM:  Apparently Kathy discovered some all you can eat pasta situation with Negronis and all the risotto balls you can handle.  While that may sound interesting to some, the PAX can assure you that there are ramifications.  Venus actually tried to keep up with the flatulence but couldn’t handle the pace.

Special welcome to FNG Daniel = Money Shot.  See Cowboy for an explanation.

This may be Toga’s last F3 visit for awhile as the knee surgery is imminent.  You guys will be missed, but YHC plans to be back out in the summer and running faster than ever.  YHC has never been accused of being fast, so the bar is purposely being set low.

Stay Classy,

Toga

PAX: Cowboy, FNG – Money Shot, Foxtrot, Foggy Pirate, Life Champ, Toga, Venus, Kathy

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20 or 21, Whatever it Takes

A jaunty four posted for some fun in the sun at The Skunk.  Here’s how it went down:

Mosey about 6 ft. for warmup COP: SSH, imperial walkers, hillbillies, mtn climbers, scorpion stretch, good mornings, T-stretch

EMOM CoP: Complete 10 merkins, 10 WWII situps, 10 squats every minute on the minute for 20 minutes (Note: we did 21 in case Foggy Pirate lied about the count).

Grab some weights for death crawl circuit: P1 completes 10 yd death crawl (bear crawl with 45 lb kettlebell) and back, P2 overhead tricep press with dumbbell, P3 db curls, P4 kb swings.  Rotate and repeato x3

Mary: flutter kicks, leg raises w heals to heaven, Alabama prom dates

COT

NMM:  Apparently YHC should have done more promo on Slack after seeing the numbers CCR pulled to Detention #CHallMafia.  Nevertheless, we got after it, and Kathy seemed pleased to be back in the elements after the subzero NY conditions.  Apparently he’ll be wearing very little to future workouts due to the thickening of his blood that took place over the holidays.  Similarly, Razor initiated a new workout where you get in some extra miles chasing burglars #NotBilbo from your car prior to leaving for the workout.  No dude is too big after joining F3!

Thanks to everyone for letting me Q while not moving more than a few feet from the cars.  Hopefully it was enough to get the week started right.

Stay Classy,

Toga

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And now, Aaron Neville on Bells

19 bell ringers posted for some fun on The Hill.  Here’s how it went down:

Mosey down to gym for quick disclaimer, partner up for The Chipper: 30 pull-ups, 50 squats, 50 sit-ups and 100 kb swings (cumulative reps for the team)

Grab a kettlebell and head outside to the courtyard for multiple rounds of My Little Buddy:

  1. Partner 1 executes 10 kb clean and press ea hand while partner 2 holds a plank.  Flapjack and repeato x3
  2. Partner 1 executes 10 kb snatch while partner 2 holds balls to the wall.  Flapjack and repeato x3
  3. Partner 1 executes 10 curls ea hand while partner 2 holds boat pose.  Flapjack and repeato x3
  4. Partner 1 executes 10 merkins passing kettlebell from right side to left on each rep while partner 2 holds decline plank.  Flapjack and repeato x3
  5. Sit back to back with partner and pass kb 25x clockwise and 25x counterclockwise.
  6. Divide into two groups and pass all weights to top of amphitheater and back down.  AMRAP for 3 min
    COT and YHC took us out.
    NMM:  It never fails.  When you get a bunch of guys swinging weights around, you have the option of listening to a lot of mumble chatter or bringing a speaker.  YHC failed to bring the speaker, and a chorus of Aaron Neville wannabes happened.  CCR, Kathy and possibly Venus were bringing it with the falsetto.  YHC should have seen that coming??
    Solid work by all today, and it’s always fun to see who is smart enough to grab a decent sized kettlebell vs. those who maybe, kind of should have opted for a more sensible choice (looking at you BV and Umbrella, #Overachiever).
    As always, special thanks to Mr McDoogal/Keymaster for access to the facilities.
        Announcements:

GrowSchool this Saturday!!!! These are great opportunities to come together as a PAX, enjoy some good fellowship and refocus on leadership and the 3rd F. 

Details:
0600-0700 Workout at The Hill!
0715-0815 GrowSchool inside FRA w coffee (Rumored appearance by bagels or biscuits)
BV at the mic to speak briefly on 3-5 topics from past GrowSchools, Freed to Lead and the F3 podcast.