Backblasts

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Choosing Your Own Adventure

PAX: Offshore, Umbrella, Hugs Not Drugs, Toga (QIC), Not a Sport, Venus, Olan Mills

Gloom Factor: 70 and sunny

Seven redwoods posted to get a bit better today, and they were all armed with the power of choice!  Here’s how it went down.

Mosey to pull-up bars for brief warmarama.  Then begin the special ‘Pick Your Path to Adventure’ WOD= 5 exercises with a set number of reps done in the order of your choosing, BUT you can’t move to the next exercise till you complete all the reps (Get it?  You pick your own path.  Like the old kids’ books.  You get to choose.. guess you had to be there).

Round 1:

  • 50 pullups
  • 50 merkins
  • 50 squats
  • 50 WWII
  • 5x up and down the stairs at the construction site

Round 2:

  • 60 lat pulls
  • 60 werkins
  • 60 4 ct flutters
  • 60 jump squats
  • 3 x around the track

Mosey back to the flag for Mary and YHC took us out in the COT.

Stay Classy,

Toga

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Most Popular Q on the Beach

PAX: Offshore, Not a Sport, Umbrella, Black Widow, Toga (QIC)

Gloom Factor:  Sunny and 70

Five redwoods posted for a brand new opportunity to join the fight at Granny White Park.  Here’s how it went down:

Mosey to parking lot to GWP sand volleyball courts.  Yes, all sand, all the time, in all the places!  YHC recommended losing the shoes and we began warmarama then start Brazilian jiu-jitsu style warmup=

  • bear crawls x2
  • shrimps x2
  • shot walks x1

Begin main event = 3, 5 minute rounds with one minute “corner” breaks.., just like a UFC bout.  Each round consisted of nonstop lunges, merkins, burpees, some core work and squats.

Mosey back to parking lot for Mary= flutters, APDs, Jane Fondas

COT= Offshore took us out

NMM:  If you ever want to see a PAX get unhappy, just roll them in sand for a few minutes.  YHC even had it in the ears, and I’m not sure how you guys with hair handled that.  Fun times indeed!

Stay Classy,

Toga

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Birthday Burner – no thanks to Bruce

10 August 2020 – Birthday Burner, no thanks to Bruce

PAX: Pumpkin Spice, Hambone, BnB, Vector, Hi Viz, Siri, Blue Mule, Sal Pal, Bad Boy, Right Said, Michelin Man, Drago, Harvey Updyke, Natural Ice, DFrost, Cub Cadet, Crawlspace, Crablegs(QIC)

Conditions: Dark, muggy, and muggier still at the Hillwood Pool Microclimate

WoR: PAX Started with a gentle mosey counterclockwise around the park and up Elmington to the Hillwood Parking lot – the only non-grassy space at this AO that could accomodate 18! (not factorial…Hambone…) PAX.

We got loose with some Good mornings and other lower body activities.  YHC was disappointed by Bruce Cupcake/Brooks Koepka digging his own grave at the PGA and decided to take out that frustration on the lower body of the PAX. All were better for it, save for Bruce.

THANG

YHC rang in 32years this AM so we started and ended with a 16 burpee (or Bonnie Blair + Jump squat if you choose) buy in and out.

Next…

Every minute on the minute, starting at 4 reps and adding 4 reps each minute for a total of 8 mins and eventually 32 reps of the following + a waiting exercise until the next minute

  • Squats/Imperial Walkers
  • 90 degree leg raises/Alabama Prom Dates
  • Merkins (or lunges for the wounded)/Side Straddle Hops

Mosey back for the 16 burpee buy out.

COT: Praise for the encouragement of the PAX and for Tallu Quinn dealing with Brain Cancer. Link is here to learn more about her story and support her family if you so choose.

NMM: It’s a privilige to lead the PAX, as always. YHC very grateful to make it to 32 and am looking forward to a year that sees the onset of parenthood and maybe even inroads to a real job.  I’m incredibly grateful for the encouragement of the PAX, particularly in 2018 when I was deep in the wilderness of life decisions. You guys were the support that I needed then and I hope that I can be the same for someone now or in the future.

Stay crabby,

Crablegs

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We’re going to need more blocks!

PAX: Big Baby, Life Champ, Kennethfairee, Stuart Little, Rain Man, Bad Boy, Liger, Hussain, City, Detective Pickachu, Shoota, Hack Face, Dan and Dave, Red Skull, Blue Mule, Hambone, B&B, Click Bait, Socket Wrench, Red Tees, Rudy, Noble Virus, Honey Do (FNG), Toga (QIC)

Gloom Factor: 70 and Sunny

BIG PAX of 24 posted to get a bit better this morning.  Here’s how it went down:

Mosey to gravel lot for standard issue warmarama then head back to main lot for everyone to select a coupon.  Mosey to Brother-at-Law’s hill (behind the bus lot) for BAL’s special coupon workout.

P1 runs to bottom of hill and back while P2 executes an exercise.  Flapjack then repeato x3.  Exercises:

  • block press
  • squat
  • curl
  • WWII
  • bent rows

Return coupons and head to the basketball court for the shuttle run of doom= shuttle runs increasing by 1 EMOM.  We started at 5 and made it to 13 before time expired.

COT and YHC took us out.

Stay Classy,

Toga

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Block Party

PAX: Bagger Vance, Ludwig, Noodler, A/R, Dine N Dash, Topanga, Too Tall, Edibles, Yard Sale, Rug Doctor, Swingline, YHC

Prime conditions this morning. Disclaimer and mosey the baseball loop, grab a block at the end.

THANG:
50’s a la 7’s style starting with 45 block merkins and 5 kb block swings. lunge down and shuffle back each time.

That’s a total of 225 merkins, 225 kb swings, and avg 175-200 lunges.

Finisher: 40 block curls, 20 block cdd’s left, 20 block cdd’s right, 40 4-count flutters. YHC was hoping to walk that all the way down the ladder but time was called.

COT: Slow run tomorrow at 4:13, prayers for school/kids.

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Bomber – 07.24.20 – “It’s About Time”

21 PAX took that DRP this AM and engaged in what turned out to be a maths- and sports-themed beatdown, courtesy of YHC.

QIC: Cunning Linguist
PAX: Ask Jeeves, Blue Mule, Crawlspace, Drago, Hambone, Hi-Viz, Hoser, King Poopa, Michelin Man, NashCan, Natural Ice, Porcelain, Pop-A-Lock, Princess Aurora, Right Said, River Dawg, Salpal, T-Cell, Trash Panda (FNG), Vector


After the usual 1MW at 0529, a fully masked-up YHC disclaimed the Disclaimer at precisely 0530 and promptly led the PAX out the main entrance to Bomber and up Westlawn toward the far end of Bomber and to my fave WOR spot (which appears to be the nose of an aircraft sticking out of the ground).


WOR:
24 x SSH
12 LBAC
12 rLBAC
12 Imperial Walkers
12 x Slow and Low Squats


PAX and YHC appeared suitably warm, and henceforth, we moseyed over to the upper parking lot area nearest the main entrance for an explanation of the THEME and THANG 1.


THEME:
As today was the 24th, the number 24 stood out as being relevant. Number 24 would be included to some degree throughout the workout today. One example of how important the number 24 is can be seen on a literal daily basis. We all have 24 hours a day, and it is up to us to use this time effectively! With this foundation, YHC ensured we had a playlist that included songs that had the word “time” in the title.


THANG 1:
One example of the relevance of 24 is the jersey number of the late Kobe Bryant. While this was not his original jersey number, he did use 24 for at least part of his career. We lost Kobe earlier this year before the pandemic, and with all that has transpired since then, it is easy to forget that he started 2020 alive and kicking.


PAX line up at a socially distanced parking spot and performed YHC’s interpretation of the MAMBA workout (with special thanks to En Fuego for the idea a few months back):
24 x Merkins
24 x Air Press
24 x Mountain Climbers
24 x Burpees
24 x Air Squats
Sprint to the parking spot directly across from your starting point between moves.
Al Gore if completed early.
Once all PAX were done, we moseyed over the top of the main entrance for a single-person/modified DORA as THANG 2:

THANG 2:
24 x Merkins
48 x American Hammers (one per side)
72 x Squats
Run around traffic circle at bottom of entrance between each move.
High plank upon early completion.


Last but certainly not least, YHC led the PAX over to the baseball diamond for a rather selfish indulgence – a chance to welcome back our national pastime by running the bases on Opening Day 2020. Except as part of THANG 3, we didn’t “run” the bases.

THANG 3:
PAX socially distanced in the outfield while first person sprints to home plate, bear crawls to each base and back to home plate. In other words, everyone hit a home run today!

As soon as the first person arrives to first base, the next person sprints to home, and wash, rinse, repeat.

While PAX remained in outfield, they performed SSH, Iron Mikes, and Nolan Ryan.

Upon completion, we all headed to STARTEX for Mary.

MARY:
With only a few minutes to spare, Mary was rather straightforward:
12 x Alabama Prom Dates
12 x Alternating Heel Taps
12 x Little Baby Crunches

Socially Distanced COT & BOM, with Verses of the Day:

Numbers 6:24-26:
The Lord bless you and keep you; the Lord make his face shine on you and be gracious to you; the Lord turn his face toward you and give you peace.

MOLESKINE:
Just want to reiterate my appreciation for each and every one of the PAX who attend workouts where I am the Q.  I hope that my Qs are well-received and that I continue to improve in my cadence and leadership.

I also thank y’all for allowing me to Q while being respectful of the fact that I need to be masked up while outdoors. For those who masked up as well, bonus points for the show of solidarity!

Thank you, men!


BULLHORN:
-Continued prayers for all of us (thanks, Drago!)
-Welcome to the F3 Nation, FNG Trash Panda! Here’s hoping my Q doesn’t keep you from attending future workouts! 😉
-F3 Dads workouts are happening in Franklin — connect with Hoser for more details!
-F3 Dads workouts are starting up soon here in Nashville — connect with Porcelain for more details!
-Crawlspace is Q tomorrow at Stonewall. If you miss this workout, you may very well regret it. So, don’t miss it!


The Aforementioned Playlist, for those interested:
“It’s Time” – Imagine Dragons
“One More Time” – Daft Punk
“Time After Time” – Quietdrive
“Times Like These” – Foo Fighters
“Time Bomb” – Rancid
“Good Times, Bad Times” – Led Zeppelin
“Time” – Hootie and the Blowfish
“Wasted Time” – Keith Urban
“Time to Pretend” – MGMT
“Feels Like The First Time” – Foreigner
“If I Could Turn Back Time” – Cher
“Closing Time” – Semisonic


SYITG,
CL

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413 Class 002 for 2020 Q1

Week I
Toga, Red Skull, Cowboy, Urkel, Stranger, Buster Bluth, Situation, Venus, Life champ, Shootuh, Hambone, BnB, Dan & Dave, T cell, Detective Picachu, Big baby, Skinny jeans, Socket wrench, Liger, Carrot top, Kenneth faried, Stuart little, Whosain, BV (QIC)

Temp: 78
Gloom Factor: Nil

Quick Disclaimer at 0530

Jaunty Mosey to the Smokestack

WOR:
SSH, IW, HB, Squats x 13 IC
BAC F/R x 10 IC

Break into groups of 3…1 F3er per 1 413er

Jauntier Mosey to the old Tennis Courts for

THANG:

Based on a brief read and find memories of Hershel Walker’s childhood workouts the PAX completed the following –

1 Hill Sprint
4 Exercises consisting of 13 reps
Merkins
Squats
Big Boy Sit Ups aka WWIIs
Royal Burpees
P46
RnR

This lasted until approximately 0610 when we cruised back to the StartEx via the bus lot.

Back to StartEx and P46

Time

NMM: Overwhelming number of PAX in attendance to support the newest 413 Class. Per usual, YHC reviewed the 5 core values of F3 and implored the 413ers to know the 4 core values of their organization…Be Brave, Trust the Process, Break the Mold, Never Give Up.

BH:
Tortoise n Hare starts on Tuesday. Blue Mule on Q for Thursday.

SYITG,
BV

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12 Strong (minus 10)

PAX: Not-a-Sport, Olan Mills (QIC)

It was a very close to being a Wolfpack of 1 this morning but fortunately Not-a-Sport demonstrated true commitment.

Briefest of brief disclaimers. Zero warmup.

THANG: Make our way down the greenway stopping every quarter mile’ish for some reps starting with 10 at first stop…working our way up to 40…and then back down to 10 as we made our way back.

Exercises at each stop included:

  • Merkins
  • WWI’s
  • Squats
  • some exercise Toga introduced us to….hand / foot, elbow / knee (Toga…what’s it called)

All in we covered 2.5 mi and sweat about 1.5 gal.

Enjoyed the company!

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Tampa from the block

PAX: Toga, Not A Sport (or John Alexander as you know him from Slack), Leatherneck, Olan Mills, and YHC.

Brentwood PAX learned the true meaning behind an ancient Greek phrase: Tampa Time. YHC was 6 min late as 2.1 woke up on the way out the door, delaying me slightly.

Toga stepped in for WOR and took zero verbal jabs at YHC when he casually rolled in behind schedule.

Grab a block and mosey to GWP pavilion. Two roadblocks along the way felt appropriate as YHC faced two actual roadblocks en route to the AO – BPD out looking for car jackers on the lamb. Anyways, 10 block merks and 10 block derks each road block.

10 min EMOM #1. 5 box jumps (table top), 10 block curls, 10 two-count flutters. YHC forgot he planned on burpee-box jumps.

10 min EMOM #2. 5 block Bulgarian split squats each leg, 20 mountain climbers.

Mosey back with varied forms of block carries and runs.

Prayers for the school year and the country.

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Sharknado 2.ish

Sharknado 2.?

Temp: Hot
Gloom Factor: Wet

PAX: PSL, Big Stick, Rug Dr, Ludwig, Bug’s Life, Foxtrot, Pedialyte, CCR, Dilly Dilly, Too Tall, Edibles, Topanga, Fairyweather, Venus, High Flyer (DJ), Accounts Receivable, Bagger Vance
QIC: BV

Long Mosey around the school, to the b-ball courts and back to the lot.

WOR:
SSH, Squats, IW, HB x 13 IC

THANG:
Sharknado to the top 10 and likely only Blue Öyster Cult’s rhythmic stylings.

Rounds 1-3 : 10 Burpees, 20 Diamonds, 20 Mericans, 20 Squats, run bus loop

Rounds 3-4 : 10 Burpees, 20 ASTs, 20 Merkins, 20 Squats, run bus loop

Rounds 5 and up : 10 Burpees, 20 ASTs, 20 Hand Release, 20 Squats, run bus loop

Mary:

Flutter Kix IC X 54
Plank X 54 seconds
AL Prom Dates (Up) x 18 IC
Flutter Kix x 18 IC
GMA x 4

Time

NMM:

Big Stick and Edibles, freakin killed it. Think they got 8 rounds in. Was hoping to quit running after round 7 but was shamed by CCR into one more loop.

Prayers up for the Osman family and the family at Solomon Builders.

BH:

Get with D’Mish for Tough Mudder discount code for 2022.