NASHVILLE — 06/24/22

QIC: 

Pumpkin Spice

PAX: 

Black lung

Breadsticks

Crablegs 

Crawlspace

Cub cadet

Firefox

Focker

Hambone

Lunch lady

Michelin man

MCafee

Natural ice

Oops

Princess aurora

Ranchhand

Right said

Siri

Supernova

Vector

Yellow Hammer

Gloom:

Delightful, high-60s

Warmorama

A little jog around the greenway, stop at the top deck for some exercises.

  • SSH x 10
  • High Knees x 10
  • Butt Kickers x 10
  • LBAC x 10
  • rLBAC x 10
  • Moroccan night clubs x 10
  • WMH x 10

Main Event

NASHVILLE

The PAX partner up and make their way to the top of the entrance hill. One partner does an exercise, the other runs to the bottom of the entrance and Bernies back. Flapjack. SSH for the six before moving to the next exercise. Exercises are below:

No hand merkins (Hand release)

American Hammers

Squats

Humpers, monkey variety

V-Ups

Incline Merkins

Lunges

LBCs

Eight count body builders

After all NASHVILLE exercises are complete, the PAX make their way to the startex for some Mary Go Round, whereby we do 60 seconds of a Mary exercise I call out based upon my perceived favorite Mary exercise from certain long-time PAX.

Vector – Box Cutters

Crawlspace – Hello Dolly

Crablegs – Time Machine Leg Lifts

Hambone – Alabama Prom Dates

Firefox – High Plank

Princess Aurora – WWIs

Black Lung – Flutter Kicks

Moleskin:

The Nashville PAX have been an immense blessing to me these last 4 years, and I find myself tremendously grateful for your fellowship, encouragement, camaraderie, and fitness. As my last bomber Q, it was a pleasure to bring things to a close with a NASHVILLE Q. A special thanks to Crablegs for EH’ing me many moons ago. I look forward to popping in for a surprise Q sometime in the future!

COT:

Prayers for Lunch Lady’s friend Jim, who was recently diagnosed with small cell carcinoma.

  • PSpice

Grateful Q

Future Q

Functional Movement / Nasal Breath work

Long Mosey

I –
WOR
Forward Hops
Side Hops
Seal Clap Hops
Plank Jax
High Skips
Rev High Skips
Side Shuffles

II –
(6) Spider Lunges
(17) Bear Crawl Walkout
(22) Gorilla Walk
(22) 1/2 Kneeling Chops (R/L)
(17) Row x 2, Curl x 2, Press x 2, Thruster x 2
(6) Pull Ups

III-
Broga
Turkish Get Ups
Sprints

IV-
MARY

NMM –

Plans are merely a thing to be deviated from. ~ J. Garcia

So, I designed today’s Q yesterday and had a few leftovers from my last Q at 413. Per usual, I deviated and the above is pretty close to what happened.

Thank y’all for letting me lead. Pretty good total body workout for the crew with some dynamic movements, primal movements and some Broga moves to get breathing back under control.

Solid work from the HIM today. See y’all next week.

Today’s playlist

 

YHC,
🎒🐜

Functional METCON

Temp: 61
Gloom Factor: High

PAX: accounts receivable, Topanga, W4AG, Cinderella, EZGO, Bagger Vance
QIC: BV
0530 – Disclaimer Claimed

Dupree Loop

SSH X 13 IC
Sumo Drops X 10 OYO
Power Iron Mikes x 13 IC
Inch Worm Merkins x 10 IC
MTN Climbers X 20 IC
Spider Lunge w Rotation X 10 IC

8 Rounds-

5 Pull Ups
10 Merkins w Alt Arm Extension
20 Iron Mikes – SGL Count (1-4), Apollo (5-6), “Broad” jumps /Reverse shuffle (7-8)
30 Pistol LBC (15R/15L)
40 Squats

Mary
Bear Crawl / Crawl Bear
Bear Crawl Walk Arounds
Bear Crawl Kick Outs
Side Shuffles (L/R)
High Skips (F/R)
Hold low squat

Time.

Tunes – https://open.spotify.com/album/7vAB87YflHzcgkuIp8RprK?si=tfp43D85T0eKhngOhfSN1w (Because who doesn’t want a 19’ Turn on your love light)

NMM – Hearty crew per usual at Detention. Topanga did his best Venus cover and showed up at 0535. Good to see EZGO back out after almost losing a finger on Friday if not for YHC’s excellent first aid skills. As usual, Cinderella hated the music. Accounts Receivable led us all in form while Works For a Guy was our pacer.

BH –
New 413 Class started up with 7 young men looking to become HIM.

MEMORIAL DAY MURPH options abound … link attached https://f3nashville.slack.com/archives/C3NL0TTM3/p1652286463765569

YHC,
🎒🐜

RaceTrack 2022/5/18

PAX: Barkley, Venus, Wedding Singer, Offshore, Tampa Libra, EZ Go, Faulkner, Umbrella, Hugs not Drugs, Penny Loafers, Nurse.Ratched, Ginger, Movin On Up
QIC: Boone’s Farm

Conditions: beautiful 60

WOR:

Circle up:

SSH x20
Squats x10
Michael Phelps x10
BAC x10                                                                                                                                      Merkins x10

Thang:

Mosey to Pull-up bars:

3 Lines, first does 1 rep, go to back

2 reps, repeat up to 5 and then back down to 1

 

Mosey to area between Uncle Julios and Del Frisco

Derkins x10, Irkins x15, Step-ups x10, lap around restaurants

repeat 2 more times, flutter kicks x50 IC

 

Mosey to stairs beside parking deck

Jump Squats x10 at bottom, Merkins x10 on flat area on the way up, LBC x20 at top, Merkins x10 on the way down

RnR

Mosey back to Start for American Hammers x20IC

Time

Prayers House on the Prairie endurance going through treatment. Look for ways to be servant particularly wives, kids and those we routinely impact.

Great effort by all this morning.

Always an honor,

BF

Truncated Q

5 May 22
Temp: 56
Gloom Factor: Nil

PAX: Bad Boy, Money Shot, BNB, Movin on Up, D’Frost, Black Lung, Bagger Vance
QIC: BV

0530 Disclaimer Claimed
0531 Speaker Died

Mosey the Loop to open gate on Shallowford w BK, HK, Side Shuffle, Karaoke, Bernie, Skips, Reverse Skips

WOR:
X 10 IC
Bear Lifts
Quadruped Lateral/Linear wrist rocks
Quadruped Reach Throughs R/L
APD hold up position
Deep Squat to Prayer Pushout

THANG:
15 X OYO Drop Squat
15 X Squat Jumps
6s – Merkins, Squats X 5 IC
25 Pull Ups OYO

Hand off to D’Frost to finish out as YHC had to Irish Goodbye to work

YHC,
🎒🐜

26 Apr 22

26 Apr 22

Temp: 50
Gloom Facptr: Nil

PAX: Detective Pikachu, PSL, DuPriest, Pedialyte, 5 Star, W4AG, Bagger Vance
QIC: BV

0530 Disclaimer

Mosey to Hogan side of church in search of some lines for

WOR
Side bounding x 15 IC
F/R bounding x 15 IC
Sk8rs x 10 IC
Iron Mikes x 12 IC
Phelps x 10 IC
BAC F/R x 10 IC
SSH x 20 IC
High knees x 30 SGL
Butt kickers x 30 SGL

Bear Crawl
Crawl Bear
Second bump to dogwood
Low squat ballz to heelz for 6

Mosey to Big Stick Ridge

At bottom
Squats 6s x 7
Side shuffle R/L RnR 1/2 way up
AYG to lot
Low squat ballz to heelz for 6

Merkin 6s x 7

Mosey to 3Way
Bernie 1/2 way up
Thrusters to walk arounds x7
Low squat ballz to heelz for 6

Mosey to StartEx stopping at Horse sanitarium
Back in the lot for
Gorillas F/R & L/R x 7 RnR x 3

Long plank progression incl Peter Parker Movements, Pseudo kick thru, Beast, Reverse Cowgirl, Star, Flutter Kix x 30 IC

TIME

NMM:
Such a great morning … clean, crisp, refreshing like a Bush Light. Nice exploration of the space at Sir E, truly one of the most diverse AOs in the rota. Classic stops at the barn, Big Stick’s ridge, the 3 way and the back hill that goes on forever. Truly one of my favorite AOs.
Nice mix of movements and time under tension.
Good to see DP after a few weeks and PSL as well. Glad to have 5Star in the mix as well. Kotters to our resident member of the clergy DuPriest. Pedialyte provided coffee as usual with some paper specimen cups for coffeeteria. Always good to Q a workout that gives W4AG pause.

BH:

Prayer requests for the following:
appendix surgery for DuPriest’s parishioner
Marriage of DP’s brother
Birth upcoming for West Nash PAX
Work
Sabbatical grant for DuPriest

YHC,
🎒🐜

 

Circle Time is Over

The four horsemen posted at The Stronghold to celebrate the last F3 workout for this class.  Fun was had by all!

PAX: Cogito, Shocker, Red Skull, Toga (QIC)

Gloom Factor: 70 and Sunny

Thang:  Disclaimer followed by mosey to gravel lot for warmarama then head to the adjacent grassy area for some grass drills.

Mosey to the deck for everyone to pickup a coupon/block then head on over to the bball court.  Partner up for partner block work=

  • P1 bear crawl while P2 executes block thrusters, flapjack and repeato x3
  • P1 lunge while P2 executes block swings, flapjack and repeato x3
  • P1 carry overs while P2 executes curls, flapjack and repeato x3
  • P1 side lunges while P2 executes deadlifts, flapjack and repeato x3
  • P1 backwards run while P2 executes tricep extensions, flapjack and repeato x3
  • Core work intervals were scattered throughout

In honor of Blue Mule, and to make sure Cogito didn’t miss out on the experience, the PAX completed 30, 8 count body builders with some stops to discuss goals, core values and what 4:13 means to the PAX.

NMM: It was almost perfect!  The rain wanted to start a full downpour right when we started, but it never really got up to full, drenching speed.  That said, the PAX worked hard to get a lot done in one workout.  Best wishes to Cogito on his interviews and welcome back to Shocker from his IR status.

Stay Classy,

Toga

III Pillars – 04.19.22 – “ADD”

8 PAX warmed their chests on a chilly April morning.

QIC: Princess Aurora

PAX: Crablegs, Formica, Gov’t Mule (FNG), Grisham, Harbaugh, Howitzer, T-Cell

THANG:

Mosey to the field for COP:

  • SSH
  • WMH
  • SnL Squats
  • LBAC F/R
  • Overhead Shrugs

Hop over to the bleachers for a D.I.D. alternative called A.D.D.

Three rounds of the following, each superset followed by an Indian Run around the track.

  • Archer Merkins – 5 ea side
  • Decline Merkins – 10
  • Diamond Incline Merkins – 20

With all teeth in tact, PAX turned around and lined up along the sideline for 11s with 4ct Mountain Climbers and Jump Squats, running sideline to sideline in between.

Mosey over to the swings and partner up. P1 performs 10 pike push-ups while P2 performs 10 pull-ups. Tag out, and rinse and repeat for 4x for 5 rounds total.

Circle up for Mary on the track

  • Leg Raises Ring of Fire-style all the way to 128.
  • Scissor Kicks x 15
  • LBCs x 10
  • Newton’s Cradle x 10
  • Bird Dogs x 10
  • Jane Fondas x 10
  • Alabama Prom Dates x 10

Mosey back for COT/BOM

MOLESKINE:

Welcome Ben Cook aka Gov’t Mule. A jam band junkie married to a Columbia, TN native, we’re glad to have another Clemson Tiger in the mix!

BULLHORN:

Continued prayers for professional decisions and ailing friends and family as well as for health during the race this weekend.

Pleasure to lead you all!

PA out.

 

 

 

Purple Cow – 2022/4/18

PAX: Barkley, Venus, Blackwidow, Wedding Singer, Not a Sport, Toga, Ponzi, Offshore

QIC: Boone’s Farm

Conditions: crisp 40

WOR:

Circle up:

  • SSH x20
  • Squats x10
  • Michael Phelps x10
  • Merkins x10

Thang:

Mosey to GWP along path stopping for periodic speed bumps:

  • Burpees x10, Merkins x20, LBC x30
  • Iron Mikes x10, CDD x20, American Hammers x30 IC
  • Squat Jumps x10, Moutain Climbers x20, Flutters x30 IC

IPR back to start for COT.

Prayers remaining 413 Strong Man.  Look for ways to be servant particularly wives, kids and those we routinely impact.

Great effort by all this morning.  Coffee fellowship enjoyed by all.

Always an honor,

BF

Box of Chocolates at Racetrack

15 Redwoods decided to get a little better on Maryland Way in the gloom.  An FNG, a Willy Loman and a Venus rising were all in attendance.

PAX: Umbrella, Parasol (FNG and 2.0), Val (Willy Loman), Olan Mills (Starsky), Venus, Big Bang, Tampa Libra, Toga (QIC), Penny Loafers, Barkley, Wedding Singer, Ponzi, Boone’s Farm, Nurse Ratched, Not A Sport

Gloom Factor: 70 and Sunny

Thang: Standard issue disclaimer then begin the APFT with a 2 mile run.  Bang and Ponzi led the pack with Parasol in hot pursuit.  Following completion of the run portion, the PAX partnered up and completed the push-up and sit-up portion of the APFT.

We immediately began on an improvement program with a mosey to the pull-up bars to complete a ladder to 5 and back down.  This was followed by 3 sets of 10 rows on the bars.

Mosey back to the lot for Mary.

NMM: So many things happening at The Track today.  We had the naming of a 2.0 (who can jump way higher than Umbrella), Val in from out of town, Tampa thanking me for having the 2 mile run at the beginning of the workout, Venus joining us half way through the run.., the list goes on.  Life truly is like a box of chocolates when you come to the Racetrack.

Stay Classy,

Toga