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Where’s My Supersuit?? + Pop-A-Block

Conditions: 64 and beautiful

Pax:  Pop-A-Block, PA, Lemon, Toothless, PSpice, TCell, FireFox Hambone, Bareback, Crablegs Money Snake, DeFrost, Revelie Crawlspace, Wet Wipes (FNG)

Read below for a thrilling tale of supersuits, giant jenga, and a truck load of wet wipes.

QIC came in early with a load of giant jenga blocks and wearing a super suit prototype to make squats easy and running hard.

THANG:

Disclaimer, each PAX picks up a giant jenga block. mosey to hill parking lot.

Warmorama:

10x SSH

10x Forward and Backward BAC

10x Good Mornings (supersuit made this a workout)

10x WMH

10x Butt Kickers and High Knees

PAX pair off.

Bunny Hop Comp:

Starting with QIC, each team can do 3 hops for max distance. If they do not beat the previous record, all PAX do 15 squats. If they do, all PAX do 5.  Nonjumping pax SSH. Note: Q’s supersuit did not result in longest jump.

Toothless wins the long jump record.

Mosey to jungle gym. Q’s supersuit is choking Q and resisting the run.

Bunny Jump Comp

PAX gather at jungle gym area, by the swingset. Similar comp, with PAX required to touch the ground and the top bar by squatting then jumping up. 20 seconds to max reps. PAX SSH. If record broken, 5 shoulder taps. If not, 10 jumping split squats. While Crawlspace had the max at 21, he creatively grabbed the swingset pole to augment his numbers. So for pure form Pumpkin Spice owns this one.

Mosey to baseball diamond.

Bunny Hop Block Comp

Now the blocks come into play. Method of transportation between bases: Bunny hop, with a twist. All PAX must grasp block between their feet while jumping. If dropped, they collect a penalty point. Once they get to base they do 20 squats, but are required to squeeze the block between their knees. If dropped, they collect a penalty point.

Reveille made a point of extreme caution, and was moving slower than tar on a winter day. Q gave him a time limit lest he bring a penalty on himself. It was affectionately name the Reveille Shuffle.

After getting around all the bases, Q realized that the PAX were motivated and had few errors. So rather than each man doing his own 5xError Points Reverse Lunges, he called out for the worst record, and lo and behold Crab Legs hit a home run with 7…yes 7 errors. All PAX do 35 2 count Reverse Lunges.

Mosey to start for Mary.

All Mary activities involved, you guessed it, the blocks. Started with supermans, which quickly devolved into all pax slapping their block into the pavement in sync with the reps.  Next were LBCs with blocks between their thighs, whereupon Princess Aurora informed us he needed no assistance there, and he was made of a type of hardwood. Next were leg lifts with the block between feet – the Q just about dropped it…but managed to hang on. Some bicycles were completed.

Last but not least, we did planks, but in a stroke of irony you had to balance the plank of wood on your head. If dropped, then the time restarted. This turned out to be the hardest challenge, contrary to perception. At least 3 different PAX dropped their blocks. One was Crab Legs – at least he doesn’t need coordination for anything, like being a doct-……oh wait. Unfortunately, time ran out before we figured out if we could make it to 1-2 min without dropping our Jenga Blocks.

COT/Announcements:

Libeery October 29th.

Another I forgot?

Welcome FNG Wet Wipes! Bring some chicken wings?

Honor to lead you men. Remember that in life our job is not drop the block when others are depending on us.

-Poppa Block

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Titan – 10.2.19 – “The One Where CL Makes Up For A Previous Q”

8 HIM evaded the misleading efforts posed by the fartsack and posted at Titan for a workout involving a playlist, coupons, some running, and a few Merkins here and there.

QIC: Cunning Linguist
PAX: Black Lung, Blue Mule, Cub Cadet, Drago, Money Snake, Reveille, Right Said

Disclaimer: Given with utmost sincerity and made sure that everyone was aware that I am not an expert or a professional, so modifications are encouraged for those who deem them necessary.

10.2.19 Titan Workout Playlist:
Running Down a Dream – Tom Petty
Circles – Soul Coughing
Lose Yourself – Eminem
House of the Rising Sun – Five Finger Death Punch
I Will Not Bow – Breaking Benjamin
Judith – A Perfect Circle
Bad Boys – Inner Circle
Walk – Pantera
Can I Kick It – A Tribe Called Quest
Something Just Like This – Chainsmokers ft. Coldplay

After Disclaimer was given, a short Mosey halfway around the ellipse for WOR.

WOR:
Theme Song: “Circles” by Soul Coughing
During first verse, 10 x SSH IC
During chorus, LBACs
During second verse, 10 x SnL Squats IC
During chorus, reverse LBACs
During third verse and final chorus, 12 x LBCs IC

Make an inspection mosey around the inside of the actual Parthenon then parked back at front of Parthenon for THE THANG:

THE THANG:
THANG 1:
Partner up in 1s and 2s
1s perform SSH at bottom of steps
2s bear crawl up the right side of the Parthenon to top of first landing, then 10 merkins
2s bear crawl to top of second landing, then 10 burpees
2s crawl bear back to top of first landing, then 10 merkins
2s crawl bear back to bottom left side of steps
Swap out

Mosey around the ellipse then back to original location for the next Activity, but first, a quick mosey to my trunk for a retrieval of coupons (aka 1/2 fire bricks)

THANG 2:
3 rounds of the following:
With a pair of coupons placed on ground in front of Parthenon, 1s perform Merkins
10 x Merkins with right hand on Coupon
10 x Merkins with both hands on Coupons
10 x Merkins with left hand on Coupon
2s sprint around Ellipse
Swap out

Another Mosey around the Ellipse before going back to our original location in front of the the Parthenon yet again for THANG 3 (experimental beta).

THANG 3 (experimental beta):
Wheelbarrow up the two sets of steps on the right side of the Parthenon with your partner to first landing, then swap out and go down the left side of the two sets of steps backwards with partner (and YHC must admit, this part was intense).

As this endeavor was more risky than anticipated, we stopped after one round.

Mosey around the Ellipse yet again, then we proceeded to get after THANG 4.

THANG 4:
2 rounds of DIDs
All OYO
15 x Dips
10 x Incline Merkins
5 x Decline Merkins
Mosey around Ellipse

Upon completion of THANG 4, we started on MARY.

MARY:
All IC
12 x LBCs
10 x Flutter Kicks
12 x Freddie Mercurys
20 x Alabama Prom Dates

COT/BOM

MOLESKINE:
This was definitely an improvement over Friday’s Q, as YHC landed the plane at 0615 and we all got a little sweaty as a group (and that’s a necessity).

Always a pleasure to lead you men!

BULLHORN:
10/29 – Libeery at Fat Bottom Brewery in The Nations. Time TBD. Book is “The Three Big Questions for Frantic Families” by Patrick Lencioni. The Art of Manliness podcast interview is a good summary, especially if you would rather consume the material through auditory means.

CL Out!

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Couplets Therapy – The Pound 10/3/19

18 PAX: Huggy, GlenGarry, Playboy, Swinger, Typo+, Kermit, Professor X, 3rd Degree, Numbtucks, Nimbus, HushPuppy, MicDrop, Show Me, Barney, Stats, Staples, Gaylord Focker, Tebow (QIC)

WARM UP: quick lap, SSH, Hillbillies, Imperials, GMs, Inch Worms, Skaters

Mosey to the Brewery for a little happy hour / couplets therapy

GET SOME
10-9-8-7-6-5-4-3-2-1
Skaters*
V-ups
(bear crawl / crawl bear after each set)
*Started with 4-count skaters and switched to 2-count after set of 8; skaters were fun but not 4-counts worth of fun

3 rounds:
1 min of burpees
30s rest

10-9-8-7-6-5-4-3-2-1
MC (2-count)
Merkins
(sprint / politician after each set)

Finished off with 3 rounds of sprint/politician together

A bountiful source of mumble chatter was the playlist selected from the Ken Burns Country Music doc soundtrack. It was all I hoped for and more. Side note related to the recently finished IronPAX challenge – I heard it through the grapevine that “so and so” from St.Louis did 322 burpees in the same three minute burpee workout that we did today. Amazing.

Great times and great work, everyone
-Tebow

 

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Making Ken Burns Proud

14 HIM came out Tuesday to get better, accompanied by an old school country playlist. Ken Burns, and mama, would have been proud. Here’s how it went down:

PAX – @DFrost  @TK  @Right Said  @Cunning Linguist  @cowboy   @moneyshot  @bicentennial-man  @en_fuego  @slimfit  @Toothless  @smokey (from Charlotte, respect)  @Crablegs  @princessaurora  and YHC  @Hipster

Score – Sons of the Pioneers, Jimmie Rodgers, George Jones, Cash, Merle, Buck, Ray Price, Hank, Willie & Waylon, Clint, The Oakridge Boys, The Kendalls, and The Judds

Opening Act – Mosey to field, lap around the track, Warm O Rama

Thang 1 – stadium seats, AMRAP leg circuit. 1 min each exercise, with a 200m run in between each.

Exercises:
–  Single leg drop left
–  Single leg drop right
–  Box Squat
–  Bulgarian Split Squat left
–  Bulgarian Split Squat right
–  Monkey Humpers
–  Step Up left
–  Step Up right

Thang 2 – playground, group circuit, each set includes:

– 30 merkins
– 25 hanging leg raises
– 20 spidermans
– 15 lying leg raises

2 sets, sub dry docks for merks on set #2

Thang 3 – playground, group plank circuit
45 seconds on, 15 off for the following:

–  plank
– low side plank left
– low side plank right
– low spidermans

Finale – Mosey back to lot, time

Solid showing all around, ESPECIALLY Team Faith. Honor and a privilege to lead.

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KISS at Broken Wheel

Keep it simple Staples… a necessary reminder when the Q has forgotten he is on the schedule (#Barneysavestheday).

PAX in Attendance:  Show Me, Barney, Nimbus1500, Stats, Huggy, 3rd Degree, Sex Ed, Professor X (Respect), Creeper, Glen Garry, Tebow, Kermit, TV Guide, Hushpuppy, and Staples (Q).

Pre-Party:  3rd Degree led Kermit, Sex Ed, and Staples in (10) burpees on the minute (Barney with the victory lap).

Warm Up:  Show Me lap, intro, disclaimer, stretch

The Thang:  Head to the track for an Indian Mile.  PAX then proceed back to the parking lot for some coupon work.  Line up on the light pole and exercise.

          • (10) Blockies
          • (20) Block Squats
          • (30) Block Flutters
          • (40) Block Rows
          • Q instructed PAX to await the 6 and use their time wisely (some recovered, some mosey’d)
          • Sprint to the far light pole, recover.
          • Sprint to the blocks, recover.
          • Rinse and Repeat

With (2) rounds completed, head back to the track for a second Indian Mile.  The rumor (unconfirmed) was a 9-ish minute pace.  Return to the parking lot for some core work including block flutters, LBC’s, high plank, and WWI’s.

CoT:  Roll call for PAX, a word of encouragement, prayer requests, and prayer.

Announcements:  2ndF opportunity upcoming this week at TypeO+’s (check Slack for details); fitness challenge in the works; Gaunlet is next month (make your mind up now to rock it).

Prayer Requests/Praises:  Barney’s mother and Staples’ mother; praise for answered coaching prayer.

Thanks all!

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Hero WOD “The Mack”

Attendance : NumbTucks, Staples, Sparta, Nimbus, Old Hickory, 3rd Degree, SexEd, Trophy Wife (FNG), Barney Fivel, Professor X (Respect), Huggy, Mic Drop, YHC KermiT on Q.

Medic: Brought to you by Judah and the Lion and NTB

WarmUps : 

ShowMe Lap

GM’s OYO

Tebo Stretch

SSH’s IC 20x

The Thang:

14 PAX left ease and contentment in the fartsack this morning by breaking old habits and starting this Saturday off with a new Hero WOD dubbed “The Mack”. This WOD is to honor Marine Cpl. Brad McCormick. A young Marine that gave his life on August 19, 2004. He is survived by his wife Courtney, mother Gail, and a younger brother. McCormick was KIA from an explosion in the AnBar region while serving along side his fellow Marine brothers. Thank you for your service & sacrifice Mr. McCormick.

To honor Brad 14 HIM partnered up and did the following for laps and reps:

-1/4 mile track is needed 1/3 mile will do. What ever you use at your AO be consistent as you can use this as a development marker.
-Starting at the tracks designated start line. Each PAX Partner Carry’s to failure (Some completed 300m full carry)
-Mosey (For those that can’t complete the 300m, mosey to the 100m start blocks)
-100m Sprint to Finish Line / Start Line

After Sprint each PAX is complete the following:

20x Each:
SasQuat
Carolina Dry Dock
Burpee
V-Ups
War Hammer

Rinse & Repeat for 45mins most PAX completed 2 Rounds plus a lap – A few PAX got 3 Rounds and a Lap.

Mary:

Cherry Pickers

GM OYO

CoT: Roll Call included a shout out to McCormick (RESPECT)

3rd F: Staples family meeting.

As always. Thank you for the opportunity to serve, and thank you for allowing me to lead to honor McCormick today.

-KermiT

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Nolensville BLOCK PARTY!

 

PAX in Attendance:   Creeper, Huggy, 3rdDegree, Professor X (respect), Typo O, Swinger and Old Hickory (QiC)

Disclaimer/Warm Up:   Disclaimer, big arm circles, hugs, Willie May Hays and SSH.

The Thang:  BLOCK PARTY–30# cinder blocks used for all exercises.

Exercises were (1) cinder block push across the parking lot  (25) cinder block standing overhead presses, (25) cinder block bicep curls, (25) cinder block around the world rotations (25) cinder block merkins  (25)  cinder block swings (1) cinder block push across the parking lot and (.50 mile) run.

AMRAP–Complete as many rounds as possible keeping correct posture and form.

The HIM’s brought their A-game and knocked out some reps and miles.

Mary /CoT:  (25) flutter kicks, (25) WWI and 1-minute high plank.

Count off, Name-o-rama, prayer, and announcements.

Announcements:  2ndF Bonfire at Typo Positives house,  October 5th @ 7:30.

 

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27 September 21,15,9s

Temp: 70
Gloom Factor: Moderate

PAX: Black Widow, Olan Mills, Pedialyte, School Girl, Bueller, PSL, A/R, Movin on Up, Ocho Cinco, Ludwig Von Oshkosh, Offshore, Dupree, Venus, Bagger Vance
QIC: BV

0529:45 Disclaimer + lock cars

Bus Loop
Lunge walk
Bear craw
Crawl bear
Rev LW

7 HSPU
7 Squats

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

21, 15, 9s
All Work Sets Performed three times in 21 reps then 15 reps the 9 reps.

EVO I:
Tuck Jumps / CDD
AYG/Politician drop off line btwn sets

P&W46

EVO II:
Calf Raise / Row

Grab Coupons

EVO III:
Fran

Pull-Ups / Thrusters w Coupon

EVO IV:
Coupon Jumps / WWI on basketball court
(Little twist here: crawl w block on way down, lunge on way back RD 1&2…frog jumps on RD 3)

Cool Down Mosey in drop off line x 8

Mary:

Worked on proper flutter kick form

Time

NMM:
Lots of groaning today during the Fran Evolution of the Q only to be matched during the Sisyphus Evolution.

One thing YHC noticed is there seemed to be a lot of lolly gagging in between Evolutions, assuming that was to steady the heart rate and not an attempt to Whiskey Dick the workout.

Princess Aurora brought up 3S2T the other week after the 5 year, for the uninitiated that is Speed, Strength, Stamina Toughness (Physical/Mental). This was never more evident to me than during Sisyphus when the PAX were given less than clear directions and 1) had to figure some things out OYO & had to transport the coupon in a less than efficient manner. During RD III you could smell that hair burner smell as the coupons were drug across the court…such a sweet smell.

BH:
Ludwig’s M, Ocho’s dad, MOU’s dad.

YHC,
🎒🐜

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Bomber – 09.27.19 – “Lucky 18s”

26 HIM took that DRP and posted for a run-heavy workout that -ahem-  ran long, primarily due to an excess of Q-drenaline inspired by YHC’s 1-year F3 anniversary.

QIC: Cunning Linguist

PAX: Bad Boy, Bareback, Bicentennial Man, Cooties, Crablegs, Crawlspace, Dewey, Dinty Moore, Duplex, Dutch Oven, Firefox, Hambone, Hi-Viz, Lunch Lady, Macaroni, Money Snake (FNG), Napster, Pop-A-Lock, Porcelain, Pumpkin Spice, Reveille, Right Said, River Dawg, Studio 42, Vector

Disclaimer: Disclaimed per usual. BLUF: Don’t sue me or F3, there’s no money in it.

Mosey from shovel flag to “The Nip” for WOR:

18xSSH

9xLBAC

9xrLBAC

18xIW

18xSnL Squats

This totaled 72, as in the 72nd b-day of the US Air Force (which occurred about 10 days ago).

As the US Air Force has played an integral part of my life, I shared this celebration with the PAX.

We then moseyed (in near-full-gloom) toward the top of McCabe Hill” for Activity 1 of THE THANG:

Burpee Mile: 12 burpees every 1/4 mile or so.

We stopped two times (so half a mile in) then I whipped out a surprise at the bottom of McCabe Hill:

Activity 2:

Jacob’s Ladder: Mosey to bench, drop for 1 burpee, then to bottom of hill and back to the top for 2 burpees. RnR up to 7.

Al Gores upon early completion, which raised questions about the “Chair Force.”

Jokes – we sure got ‘em, don’t we?

Countdown from 30 to 1, then mosey along for our continuation of the Burpee Mile (which we effectively completed as a group).

At this point, it was suggested that we may not make it back to the shovelflag in time. I scoffed – after all, we *always* finish on time, right???

Feeling the beatdown set in, we all dropped for Activity 3:

18 LBCs OYO

And on we moseyed to the gazebo. At which point, we stopped for some early Mary (as YHC was about to Splash Merlot):
Mary:

10xLBCs

10xAlabama Prom Dates

10xFlutter Kicks

Then, realizing that we were NOT going to return to the parking lot in time, YHC called an AYG to the shovelflag.

All in at ~0619, which was, while not dreadful, still late. YHC needs to get better with respecting the time of others. It’s true.

BOM/COT

MOLESKINE:

Well, THAT was a learning opportunity. YHC has no excuse, other than an overabundance of Q-drenaline. YHC needs to work on reining that in and apologizes to the PAX of Bomber today, and while it WAS a celebration of sorts, today’s workout also served as a reminder that the Q is not infallible. YHC is a flawed human being, and as such, there is room for me to grow and learn from this experience.

BULLHORN:

TAP:

-Prayers for continued healing of Pumpkin Spice’s injuries.

-Welcome to F3, Money Snake!

Events:

10/29 – Libeery at Fat Bottom Brewery in the Nations. Book is “The Three Big Questions for a Frantic Family” by Patrick Lencioni.  If you read it, great. If not, you should still probably show up to Libeery for some high-quality fellowship.

Deuces!

-CL

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Slow and Low

It’s been said the slow and low playlist is the greatest collection of artists since the We Are The World collaboration.  YHC led the PAX through a beautiful medley of lower body, low to the ground, slow, and intentional movements to get the freakin’ weekend started off right.

TUNES:

PAX:
CCR, Floppy, Vegemite, Brother At Law, YGR, White Cloud, Hot Route, Reba, Hipster, Pocket Chicken, and yours Qly Tampa Libra.

THANG:
Mosey, with 3 tampons (Tampa’s coupons) to the pavilion, alternate coupon carrier every 30 seconds or so.

Group: 10 bulgarians each leg, 20 hand-release merkins, 10 box jumps, 20 captain thors.

3 PAX in the middle do 50 tampon curls in low squat position.

Repeat until all PAX complete curls.

THANG 2:
Rinse and repeat all of the above with 5 block merkins where one side is on the block, the other on the ground, switch sides for another 5.

YHC timed us at 3 minutes for completion. Rinse and repeat with 10 each side, with the goal of beating the 3-minute mark. PAX hit time right on the dot and was rewarded with 5 8-count bodybuilders.

THANG 3:
Mosey to the path. Line up in rows of 3 and perform 20 strict bear crawl steps followed by 5 under-the-fence merkins. Roughly every-other set the first wave drops to the back. This went on for 15-20 minutes.

Mosey to the lot for MARY:
Alabama Prom Dates to match the sensual song selection followed by a round-robin of core-callouts.

COT:
New bEAST SIDE AO launching on Mondays in two weeks. Prayers for intention in all we do.

Don’t forget the post-coitus callout, please. It was an honor to lead you all this morning, tell your significant others I said you’re welcome. Tampa out.