Author: toothless

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III Pillars – 11.23.21 – Thanksgiving History

Conditions: A crisp 25º, extremely clear, stars shining brightly

QIC: Toothless

PAX: Cowboy, Moneyshot, Rocket Mortgage

A stalwart 4 PAX gathered this morning in the cold dark gloom to get better together and learn a bit more about the upcoming holiday.

Warm-o-rama

  • 21 x Side Straddle Hops (first Thanksgiving was in 1621)
  • 10 x Quad stretches OYO
  • 15 x High Knees
  • 10 x Willy Mays Hays OYO
  • 15 x Butt Kickers

The Thang

0535

Run to the Lipscomb parking garage, a little over 1/2 a mile

0540

It was in 1863 President Lincoln declared Thanksgiving a holiday (although federal holidays as we think of them with time off and bank closures had yet to be established)

  • 1 x Run out, start the next exercises heading back
  • 8 x Lt. Dans
  • 6 x Standing broad jumps
  • 3 x Burpees

50 LBC’s at the halfway point for heart rate recovery

Rinse and repeat x 8 until 0555

Run back towards post, stop at swing set at school roundabout

0600

Give thanks for the harvest our bodies have reaped at GHP, also pay homage to the 50 settlers out of the original 100 aboard the Plymouth bound ships who survived to the first harvest festival we now recognize as Thanksgiving.

  • 15 x Decline merkins at long swing sets
  • 20 x J-Los on tennis courts
  • 25 x Incline merkins on picnic tables
  • 30 x LBCs at far playground
  • 35 x Dips at corner bleachers
  • 40 x Two count flutter kicks at entrance corner
  • 45 x Single count euro steps at gate
  • 50 x Carolina dry docks at post

A quick coffeeteria was shared before PAX loaded up togo containers for the day ahead.

Prayers for safe travel for all and for good health as we visit loved ones. I’m so grateful to have the chance to workout and be in community with you men week in and week out, and as always it was an honor to lead!

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III Pillars – 06.02.20 – The Oregon Trail

A new record PAX count for the new iiiP location (5) turned out this morning to take part in a journey down the Oregon Trail.

QIC: Toothless

PAX: Crablegs, En Fuego, High Flyer, River Dawg

Conditions: Excellent temperature and relatively low humidity, sunrise was an 8/10, field grass freshly cut

WARM-O-RAMA:

Decent amount of stretching while waiting on the PAX to assemble, gave an extra 2 for the sake of those coming in hot.

  • 20 x SSH
  • 25 x High Knees
  • 25 x Butt Kickers
  • 8 x Jump Squats
  • 10 x Willy Mays Hayes
  • 10 x Windmills
  • 10 x Whatever You Need

THE THANG:

Round 1

Starting at old Independence, MO, the PAX loaded their gear into their wagons with 30 Squats every minute on the minute (EMOM) for 5 minutes.

Once the wagons were loaded, the PAX completed a roughly 30 yard Ox Crawl. That’s a newly coined exercise just for today consisting of 10 Bear Crawl steps capped with 5 Merkins per one rep – PAX did 5 reps.

After all of that traveling, it was time to go hunting and gather some food. Pax took off on a 1/3 mile Indian Run around the field, ending at the Balance Beams.

Round 2

The PAX were then struck with DIPtheria and proceeded to complete:

  • 30 x Dips EMOM for 5 mins = 150 total Dips
  • 40 x LBC’s EMOM for 5 mins = 200 total LBC’s

It was time for more grub, so the PAX took off for a rarely used modification of the Indian Run called the Scout Run. This is where the front runner picks a spot ahead of the group (~15yds away) and sprints there before returning to the back of the line of PAX. This continued around the 1/3 mile loop ending opposite STARTEX.

Round 3

The PAX were almost to Oregon, but they had to cross a river first. First the PAX completed 50 Merkins to make sure everything was packed down good and tight before making the crossing.

PAX proceeded to cross the river with:

  • 50 x Four Count Flutter Kicks
  • 50 x Australian Snow Angels

RIVER Dawg gave us a 15 count, which was enough time for the water to rise and begin washing away one of the wagons. PAX had to complete 20 Burpees quickly to rescue the supplies before they were washed away with the wagon.

PAX then ran back to STARTEX with a short Indian Run

MARY:

Time was running short, but the PAX circled around the campfire and called out an exercise to do 5 reps of. The mumblechatter spiked here as some of the PAX wanted to start the countoff prematurely.

  • 5 x Big Boy Situps
  • 5 x Happy Crunchy Frogs (Happy Crunchy Trail Mix)
  • 5 x LBC’s
  • 5 x Freddy Mercury’s
  • 5 x American Flutters

COT/COMAD (Circle of Man Appropriately-Distanced)

BULLHORN:

  • Prayers for our city and nation as we deal with the chaos – know that your brothers are here for you if you just need to talk or do something to take a break
  • Thanks to the PAX this morning the Q sheet is filled up for the next few weeks, but let me know if you want to grab a spot as the time will come quickly. The PAX have enjoyed the new location, and I’m looking forward to further introductions of our regular Tuesday crew.

As always, it was an honor to lead!

– Toothless

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Field Trip – Bomber – 08.30.19

Conditions: A perfect 68º with relatively low humidity

QIC: Toothless

20 PAX: Cub Cadet, Tiny Dancer, River Dawg, Pumpkin Spice, Princess Aurora, Black Lung, Lemon, Firefox, Hi-Viz, Denty Moore, Right Said, Shadow, Porcelain, Lunch Lady, T-Cell, Crab Legs, Vector, Hambone, Cooties (FNG)

Warm-A-Rama:

  • 20 x Side-Straddle Hops
  • 10 x Willy Mays Hays
  • 10 x Windmills
  • 20 x Merkins
  • 20 x Little Baby Crunches
  • 20 x Squats

Main Event: Field Trip

PAX took off on an a mosey with an approachable pace down the greenway to the West. Upon reaching an access path to 51st, PAX held a plank and wait to group up.

The Q explained that the next leg would be a modified Indian Run down 51st where the back PAX would drop and complete 3 plank-jack burpees before running to the front of the line, tapping the new back PAX on his way up as a signal to drop for the burpees. After a short while the Q broke up the one line into two to allow for more participation. At a stop sign about a quarter mile down the road, all PAX dropped for 10 plank-jack burpees. PAX reconvened into on line for a brisk mosey to stop in front of Porcelain’s house.

The Q asked that everyone take a knee and pause the workout to offer thoughts or prayers for Porcelain and his M with the arrival of their new 2.0. This is one way the Q felt would speak to the fact that F3 is much more than a workout.

After that, the Q called recover and led another brisk mosey to Richland Park. There the PAX were instructed to complete a set of 7’s:

Hand Release Merkins – Lt. Dans (modified to Traveling Lunges) both ways – Prisoner Squats

There was a decent amount of disgruntled mumble chatter, and the HIP (High Impact PAX) found themselves a little red in the face after the running and additional leg work. After a plank and wait with arm raises to let the PAX finish, the Q started off on a mosey back down 48th. At a stop sign half-way back, the Q called for 10 plank-jack burpees for all PAX, who were remarkably spread out at that point in the mosey and needed some assistance grouping up. Credit to Tiny Dancer and Hambone who made a Kodak moment running side by side leading the mosey.

Post burpees, there was a slight incline to keep everyone’s heart rate up. Turns out the Q was pushing himself a bit and ended up with a Q splash at the last stop sign where the PAX graciously planked and waited. Q called a mosey to the post after he was “all out”.

MARY:

Captain Thor until time – CT is an increasing ratio of 1:4 WWI’s to American Hammers, i.e. 1:4 > 2:8 > 3:12 > 4:16 and on

COT + Announcements:

  • Iron PAX 2019 is in full swing, catch the workouts on Mondays across F3 Nashville or other days if they’re offered – if you’re the Q on another day and have PAX who typically don’t post on Monday’s consider leading PAX through the Iron PAX challenge for the week
  • F3 Nashville 5 year anniversary is coming up on September 14, sign up form is a yes and no kind of RSVP so even if you’ll be DR, sign up and say you won’t be joining so the count is more accurate
  • There were a couple more announcements, but the Q did a bad thing and procrastinated this back blast leading to some gaps in memory. I’ll be better next time!

I was proud to be out there with such a fine group of HIM this morning. As always, it was an honor to lead!

— Toothless

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Storming Mt. Covenant – III Pillars – 08.20.19

Conditions: A little toasty, with a healthy dose of clouds to provide a strong, dark gloom

QIC: Toothless

PAX: Cunning Linguist, Tampa Libra, Lumbergh, Crablegs, Money Shot, Sideline, Cowboy, Hipster, En Fuego, Pumpkin Spice, Princess Aurora

The Q rolled in hot and had a speedy disclaimer, but proclaimed himself Captain Hook for the morning due to a broken finger. The PAX started off with a crisp mosey over to Mt. Covenant Landing (parking deck)

Warm-A-Rama:

  • SSH x 20
  • Windmills x 15
  • Good Mornings x 15

Main Event: Storming Mt. Covenant

PAX began at the bottom of Mt. Covenant and were given the following set of exercises to complete. Markers (frisbees) were set so that the hill was separated into three sections.

  • Squats x 30
  • Run until 1/3
  • WWI x 50
  • Bernie Sanders to 2/3
  • Flutter kicks x 70
  • Lunges to 3/3
  • Air press x 90

Rinse & Repeat

The PAX managed to complete one repeat of the above exercises. The Q introduced an additional exercise at the top between the two circuits. That exercise was “walking the plank” by way of the sneaky gorilla. PAX lined up head to toe and held a one-armed plank to mimic their one-handed captain. The PAX at the front of the line would sneaky gorilla (knuckles to the ground, traveling side-lunge) to the end of the line, call next, and the new front PAX would begin. Only one full cycle through the line was completed before PAX had to mosey back down to start the second circuit.

After the second circuit, PAX moseyed back across Hillsboro. The frisbees were collected, and it was proven that the West side needs a lot of help with their frisbee skills as we almost lost a few frisbees from errant throws while coming down the hill. At the first median after crossing the road, the Q called a halt and added a sneaky gorilla to the second median followed by a sprint to the post.

Swaggy P:

This workout also marked the beginning of the Swaggy P games! These games are a friendly competition between those at the West side Tuesday and Thursday AO’s, Atlantis and III Pillars. Rules & Regulations are posted in Slack, but points are primarily gained through attendance, with heavy bonuses for recruitment. You can follow along with the official scoreboard here, but the initial scoring is as follows with Team Faith jumping out into a strong but attackable lead:

  • Team Fitness: 9
  • Team Fellowship: 6
  • Team Faith: 15

Announcements:

  • Iron PAX 2019 signup is live, link is here and posted in #bomber on Slack as well
  • F3 Nashville 5 year anniversary is coming up in September, sign up will be out soon to help Q with numbers when planning for the workout as well as any food

As always, it was an honor to lead!

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Gladiators – 05.31.19

With the Q headed to Italy for a few weeks of R&R, the PAX joined him for a “live re-enactment” of the Colosseum as gladiators themselves. It was a good battle.

Conditions: What every gladiator dreams of battling in

QIC: Toothless

PAX: Princess Aurora, Napster, Bicentennial Man, Steinbrenner (F3 Memphis), Bad Boy, Porcelain, Right Said, Vector, Firefox, Dewey, Hi-Viz, T-Cell, Lunch Lady, En Fuego, Cub Cadet, Crawlspace, Hambone

Warm-A-Rama:

  • Slow run from post west, cross lot, back around McCabe center, up to upper lot
  • 15 x SSH
  • 15 x WMH
  • 15 x LBAC
  • 15 x RLBAC
  • 15 x Air Presses

Main Event: Gladiator Run

PAX pair off by counting in 4’s, and then split into pairs via 2’s and 4’s turning to right

Pairs from 4’s and 3’s form one group, 2’s and 1’s form another

Alternate between half of the group exercising while the other half runs around the upper lot.

PAX did everything in their pairs, with the option to share the total of the following individual exercise counts:

  • Set One
  • 30 x Squats
  • 10 x Burpees
  • Set Two
  • 25 x Merkins
  • 50 x LBC

The first group (1’s and 2’s, or 3’s and 4’s) to finish both sets wins that round and gets a breather until the other group finishes their exercises.

Example round: Run, Set One, Run, Set Two

Rinse & Repeat x 1

On the third set, if the running group completely passed all members of the other group with all of their members, it would count as a bonus win.

Scoreboard:

1’s and 2’s – 2 wins (almost caught passed in round 3)

3’s and 4’s – 1 win

Finished with 30 burpees minus the win count x 5, so 20 and 25 respectively

Mosey back to post for Mary

Mary:

Rotating Mary called out by the Gladiators (PAX) down the line until time

Announcements:

  • Leadership Lunch coming up on June 21 – details and ability to sign up are here at this link, click it!
  • Spring Hill AO is being added to the Q signup sheet and is officially open, Tiny Dancer has more details

 

Every PAX put brought a solid effort this morning. I’m publishing this from my layover in Boston pre red eye flight to ??, so since I’ll be DR just know that I’ll miss y’all and will be counting on some help knocking off the pasta weight when I get back. As always, it was an honor to lead!

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Bomber – 04.26.19 – “Form Friday”

16 PAX showed up and GOT AFTER IT for a Form Friday beatdown

QIC: Toothless (VQ), Pop-A-Lock

PAX: Bareback, Crablegs, Crawlspace, Cunning Linguist, Firefox, Hambone, Hi-Viz, Porcelain, Preacher Man, Princess Aurora, Pumpkin Spice, T-Cell, Tiny Dancer, Trapper Keeper

THE THANG:

Mosey to the upper parking lot for a Pop-A-Lock led warm-up:

  • Good Mornings (slow) x 10
  • LBAC x 10 & Big AC x 5
  • Seal Clap x 10
  • Reverse LBAC x 10 & BAC X 5
  • Willy Mays Hays x 10
  • Scorpion Stretch x 10

Mosey to the playground parking lot for a not-so-brief explanation of Form Friday from the Main Event Q (yours truly). Groups of 3 were sectioned off and good form for various exercises was demonstrated. Volunteers were so willing to demonstrate good form that all PAX did extra credit reps.

The set of exercises was as follows:

  • 25 “Low & Slow” Merkins
  • 50 Prisoner Squats
    • Extra spice here was the PAX line up opposite each other with one foot of separation in between. If the arms of any PAX touched due to leaning forward, a 5 rep penalty was incurred.
  • 2 cycles of Coach
    • Look on F3 Nation for a full explanation, but this consisted of one PAX holding a pull up while another sprinted around the cul-de-sac in front of the fitness center. The third PAX did everything in his verbal power to keep the hanging PAX in the air until the sprinting PAX returned.
  • 15 Burpees
  • 1 cycle of 20 Partner Plank Curls
    • PAX 1 high planking, PAX 2 holding feet of PAX 1 and curling, PAX 3 holding low plank. Rotate until each PAX has done 20 curls.
  • Recovery Mosey around McCabe Fitness Center

Rinse & Repeat x 1 (Q planned repeat x 2 but was over-ambitious)

Mosey to the Shovel Flag for Mary:
(Q hits limit of Q-adrenaline, splashes the merlot, what a VQ)

  • Hello Dollies x 10
  • Box Cutters spelling TOOTHLESS
  • Box Cutters x 10
  • Reverse Box Cutters x 10
  • WWI x 10
  • WWII x 10
  • Body Builders x 10

COT/BOM

MOLESKINE:

Highlight of the Thang: We had a “spirit” award given out verbally today to a group of PAX who couldn’t stop themselves from dancing and clapping mid-workout to Queen’s “Another One Bites the Dust.” The Q was confused as he thought the workout was enough to take that extra energy away, but it was a Friday after all so enthusiasm was welcome.

BULLHORN:

  • Porcelain has a fundraising opportunity for communities that host Marathons, a good way to give back, contact him for details.
  • Tiny Dancer is gauging interest on opening a Spring Hill AO for Saturday mornings @ 6am. Let him know if you’re interested as 3-4 will be enough to start it up.

Thanks to all the PAX for making today a great VQ. It was an honor, and I look forward to the next chance to lead.