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The 100!

January 4, 2020 Related image

Sooooo, the new year is here and it’s time for those resolutions to start out strong and fade fast –but not for these PAX who decided to stick to that faithful alarm clock and roll outta the fart sack for another opportunity to make themselves stronger.  Most people know that those resolutions often tank within the first 100 days after New Years.  In honor of sticking it to those nay-sayers, everything today is going to be based on the number 100.  Simple plan, and staying in a single location for the most part, so mumble chatter could be in full effect — too bad 3rd Degree wasn’t there- sorry you had to nurse that Dusty (that’s an official .

Conditions: Just right for playing in a pig pen –sloppy but a great temp, 40 deg.   GLOOM HEAVY from the recent rain!

PAX who made it:  Mursa (property only), Creeper, TV Guide, Stats, Typo +, Huggy, SexEd, Nimbus 153454663, Barney Feivel, The Infamous Aunt Bea (on scooter as usual), Old Hickory, Glen Gary, Sterno, Numbtucks (HE’s BAAAACK), Deliverance, Pocahontas, Little Miss Piggy (co-Q), New Juice (Celeste Ware-FNG),  AND …  SPRINKLES returned !!! (it’s leg day, baby!)   — 19 PAX

PreParty:  5:15 wake up call led by Coach Numbtucks, to include TVGuide, Nimbus, Mursa, Stats– Ruck stuff

Warm up:   Disclaimer
Circle up: Good Mornings OYO, Cherry Pickers IC x12, IC baby arm circles fwd/back x10 each, IC overhead press x10,  on the Line –Toy soldiers and butt kicks x 30 yds each

Pick up coupon blocks from Barney’s truck and MOSEY – John Cusaks with the coupon headed to the playground …Speed bump x10 blockees… drop off coupons

THANG:                    THE 100
Soccer Field:  
All together 100 yd Bear Crawl,  100 yd Duck walk back

Playground:  Can partner up if you need to share a coupon or need assist.
100 reps of each exercise for each PAX, will work on a pair of exercises at a time. Plank and wait for the six after each set of exercises. 
Merkins and Underdogs
Coupon Kettlebell Swings and WWI
Flutter Kicks (each side is half– paired exercise–all together)

Soccer Field:
100 yd total of crab walk and lunge walking

Playground:
Coupon Shoulder Raises in front   and  Monkey Humpers

Not too sure if there was as much mumble chatter as there was midwife noises (another official lexicon for ya) as the heat got turned up with this workout.

Mosey back to the vehicles and deposit coupons

CoT:  numbers/names/prayer/announcements to close
Prayers:
SoccerMom — always 🙂
LMP’s wife — praise for not doing chemo right now and having an option for targeted drug therapy,  prayer for wisdom still and effectiveness of treatment, and prayer for the side effects to resolve quickly
Deliverance’s wife — upcoming surgery
Pocahontas — Good reminder that we need to give thanks as well for the many good things
Pray for leaders of our country and other countries as well for wisdom and peace  –lots of troubles out there.

Coffeeteria enjoyed by most, but conversation enjoyed by all

Happy New Year  —
Little Miss Piggy

 

Image result for 100

 

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I’m Barbara Walters and this is 20/20

9 PAX in attendance: Big stick, Right said (Ran 7 miles) , Boy band (ran 7 miles), Black lung (ran 7 miles), Drago, Deep frost, Bicentennial man, Carebear, High Flyer

Warm Up:

SSH

Willie Mays Hayes

Little baby arm circles

Reverse LBACs

Seal Claps

 

The Thang:

Burpee Apocalypse!

10 burpees

9 burpees

8 burpees

7 burpees

6 burpees

5 burpees

4 burpees

3 burpees

2 burpees

1 burpee

Mosey to Gale Ln path

Barbara Walters….This is 2020:

Perform each exercise for 20 reps then hold for the six.  After each chest exercise plank to the six, after leg exercise hold squat to the six, after each ab exercise leg lift to the six.  Then run a lap.

  1. Merkins
  2. Squats
  3. LBC
  4. Diamond Merkins
  5. SSH
  6. Freddy Mercs
  7. Carolina Dry Docks
  8. Lunges
  9. WW1
  10. Tricep extensions
  11. Jump Tucks
  12. Flutters
  13. Superman’s
  14. Sumo Squats
  15. J Los
  16. Wide Arm Merkins
  17. Lt. Dan’s
  18. Box Cutters
  19. Partner Decline Merkins
  20. Hillbillies

After 15, we stopped the lap for time’s sake.

Mosey back to Stonewall for Mary:

Flutters x30

LBCs x20

J-Los x10

Good mornings/OYO stretch

Announcements: Leap Day Biscuit Run on February 29

COT

Prayer

Coffeeteria Attendance @ Portland Brew = 100%

HF out

 

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ImprovQ 2 Jan 20

BLIMPS 2 January 2020
Temp: 50 w a wind chill of 25
Gloom Factor: High

PAX: Money Shot, Faulkner, Movin on Up, Noodler, Bagger Vance
QIC: BV

Mosey front loop looking for High Flyer & Venus, no luck. After a couple of wrong turns we ended up at the Fiddy for

WOR:

WMH X 10 IC
GMA X 10 IC
Split Squats (R/L) X 5 IC
SSH X 20 IC
High Knees X 50 yards
Butt Kickers X 50 yards
Side Shuffle (R/L) X 50 yards

Head down to track for

THANG:

BLIMPS
P1 run the track as timer while remaining PAX perform Burpees
P2 run the track as timer while remaining PAX perform Lt Dans
P3 run the track as timer while remaining PAX perform Inch Worms
P4 run the track as timer while remaining PAX perform M’Ktar N’Dyaes
P5 run the track as timer while remaining PAX perform Plank Jack Merkins
P1 run the track as timer while remaining PAX perform Squats

Round 2

P2 run the track as timer while remaining PAX perform Burpees
P3 run the track as timer while remaining PAX perform Lt Dans
P4 run the track as timer while remaining PAX perform Inch Worms
P5 run the track as timer while remaining PAX perform Merkins
P1 run the track as timer while remaining PAX perform Plyo Wall Sits
All PAX run to short bleachers behind tennis courts for Short Sevens
1 Dip Bear Crawl up ahort hill to football field fence 6 Squat Jumps, Crawl Bear down hill for 2 Dips…RNR to 6 & 1

Burpees, Lt Dans, Inch Worms, M’Ktar, Plank Merkins, Squats

Burpees, Lt Dans, Inch Worms, Plyo, Sevens

Extra Credit:
Mosey down to Amphitheater for Money Shots aka Box Jumps (YHC went w Single Leg Squats) x 20

Back to StartEx for

Mary:

6 inches X 20 IC
APD X 20 IC
FKIX X 20 IC

TIME

NMM: No Shows from High Flyer & Venus didn’t deter the rest of us from putting out this am.
Admittedly, YHC loves the track even though there’s so much to choose from at The Hill. Also, wanted to be able to be found by the Stragglers.
Pleasure to lead this AM, thank yall for the privilege.

BH:
First Friday lunch tomorrow at Kay Bobs, I recommend the Aunt K but Zeke the Greek is strong also.
Praying for the Cowan family and continued prayers for Sinclair family as well.
Money Shot on Q next week.

YHC,
🎒🐜

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New Year’s Day Convergence – 01.01.20 – “A Decade Under the Influence”

41 HIM shook off 2019 with a rousing start to 2020 that took them through the last decade.

QIC: Princess Aurora

PAX: Bagger Vance, Black Widow, Big Pharma, Boyband, Braddock, Cathy, Clickbait, CCR, D’Mish, Deep Dish, Delorean, Dookey, Drago, Dupree, Floppy Disk, Foxtrot-Talks-A-Lot, Grisham, Hans and Franz (Lex KY), Kingpin, Lump, Maytag, Mile High, Moneyshot, Moonpie (RVA), NSYNC (FNG), Ochocinco, OT, Pancreas, Porcelain, Pre-K, Red Skull, Shoota, Spicoli, T-Cell, Tiny Dancer, Tuna, Umbrella, Vegemite, Venus, Yard Sale

THE THANG:

A brief disclaimer, wishes of Happy New Year, and it was off to the track and football field for the COP:

  • SSH x 20
  • LBAC x 20
  • Overhead Claps x 20
  • Hop Kicks x 20
  • Half-Groiners x 10

Line up along the 20, backpedal to the opposite 20, and run back. Repeat whilst YHC sets up the cue cards for today’s “in 10’s” escalating grinder, a reflection on the last decade.

From the 20, PAX run to the opposite 20 and perform 10 reps of prescribed exercise. Run back and perform 10 more + 11 of the next exercise. Run back to the other and perform the 10 + 11 + 12. Continue to build upon the “year” before, ending with 20 reps of the last exercise. Exercises were as follows.

  • 2010: Merkins
  • 2011: Alabama Prom Dates
  • 2012: Plank Jacks
  • 2013: Iron Mikes #crowdpleaser
  • 2014: Flutter Kicks
  • 2015: Mountain Climbers
  • 2016: Squats
  • 2017: SSH
  • 2018: Hillbillies
  • 2019: Big Boy Sit-Ups
  • 2020: Prison Cell Merkin Burpees #biggercrowdpleaser

Stallions who finished early were instructed to continue performing the escalator but dropping the first exercise. I don’t believe we had anybody who got to drop 2011 before our six finished.

All in, and it was over to the starting line for a “quick” mile time trial to set a personal standard for the year. So what if it’s a low baseline influenced by heavy fatigue? Positive psychology!  Makes me wonder what Mile High (5:15) would’ve thrown down when fresh.

Mosey back to the parking lot and circle up for various exercises to wait for six.

COT/BOM

MOLESKINE:

‘Twas a wonderful turnout with Franklin bringing a crew, a pair from Spring Hill (following a half-Murph, mind you), and even a couple from Lexington, KY and Richmond, VA joining the fray. The workout was not without a couple of hiccups (delayed start to the playlist, phone dying before the stopwatch could be utilized for the time trial, a giant soccer goal in the middle of the field), but spirits were high, and the mumblechatter was entertaining and plentiful without being excessive. Granted, I wasn’t on Foxtrot’s side of the field, so I could be wrong there.

BULLHORN:

Just one announcement today:

PA out.

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A Letter to the PAX – 01.01.20

This morning’s F3 Nashville New Year’s Day convergence (our sixth) was bittersweet as it marked not only the beginning of what is sure to be a great 2020 but also the conclusion of my time as F3 Nashville’s Nantan (our second). As I reflect on the last 20 months since Bagger Vance passed the baton, I’m amazed by what has occurred in the F3 community in Middle Tennessee.

We have seen the launch and rapid growth of F3 Nolensville. We crossed the river into East Nashville – this time for good – under the leadership of Brother-at-Law and Hot Route, and we are up to 17 AOs in the region proper. We have empowered the likes of Tiny Dancer and Reveille to take F3 to their communities in Spring Hill and Lebanon, respectively. We have run two Ironclad challenges with a third on the way (yes, you read that right), organized a couple of CSAUPs like The Scorpion and TN CAN RUCK among others, and poured into each other through initiatives like the 12th Man and QSource groups. We even got to celebrate our 5th Anniversary with 90 HIM at the place where it all started back in September 2014.

Honestly, I had no clue what this would become on that first day, but I can say I’m extremely encouraged by and grateful for the growth not just with F3 but in myself and the brothers that surround me. I want to give a special thanks to my “cabinet” members and trusted advisors: T-Cell, Bagger Vance, Hi-Viz, Dupree, and Hambone. I also want to thank all of our AOQ’s. These are the guys doing the real work of leading from the ground up and bringing out the leaders in all of us. Thank them when you see them, and then encourage other men to come out and meet them, too.

I know there is still so much more to be done and many more lives to impact, but, having accomplished the goals I set for myself, I am obliged to let another HIM take the reins of F3 Nashville. Rest assured that the revival will continue – this one just might have a little more Creedence Clearwater flavor.

CCR, it’s all yours.

PA out.

 

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III Pillars – 12.31.19 – “B.A.L.L.S. dropped”

6 PAX turned up for their final workout of 2019 at III Pillars. Considering most would likely be asleep before the ball dropped, the plan was to do a little drop of our own.

QIC: Princess Aurora

PAX: Covenant Eyes, Crablegs, Moneyshot, Pumpkin Spice (LIFO), Trapper Keeper

THE THANG:

After rolling in HOT and delivering a disclaimer before the car door was even closed, the PAX were off to the track for a little COP at midfield.

  • SSH x 20
  • SnL Squats x 20
  • LBAC x 20
  • Overhead Clap x 20
  • RLBAC x 20
  • WMH x 20

Mosey to the back of the east end zone and explain the meat of today’s celebratory workout: a descending ladder of the circuit below:

  • Burpees
  • Air Squats
  • Lunges
  • Leg Raises

PAX performed 10 reps of each exercise and completed one 200m lap. SSH  for the six and repeat again with 9, 8, 7,…1. Pumpkin had to peace out before 5 to go doctor some people, but the rest finished the countdown and ran the last lap together.

Quick skip over to the playground for some push-pull action. Each PAX was to perform 40 (20+20) pull-ups, and rest/wait for bar vacancy with Merkins. Most were busting out sets of 3-4 by the end. Lactic acid burns so good!

All in and it was back to the parking lot for dealer’s choice Mary:

  • Hello Dollies x 20
  • American Hammers x 20
  • Happy Crunchy Frogs x 20
  • LBCs x 20
  • WWIs x 20 OYO

COT/BOM

MOLESKINE:

Appreciated Pumpkin Spice and Moneyshot for pushing the pace on the 200s, and big props to Crablegs for his dedication to full reps on the pull-ups. It’ll pay off. Covenant Eyes, Crablegs, and YHC took a field trip to the OG III Pillars coffeeteria: Starbucks at the Green Hills Mall. Conversation was delightful with topics including podcasts, specialists vs. generalists, and Crablegs’s love of the villain.

BULLHORN:

Prayers for a New Year of focus and follow-through.

  • 1/1/20 – New Year’s Day convergence at FRA
  • 1/16/20 – Gentlemen’s Dinner at Jimmy Kelly’s. Spots MIGHT be available, so see Reveille.

All for now. Go Tigers!

PA out.

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Last post of 2019

Conditions: 33 with wind chill, BUT, it wasn’t wet.

PRE-PARTY: 10 Rounds of Cindy courtesy of Stats
12 PAX: Creeper, Professor X (Respect), Barney Fyffe, Old Hickory, Nimbus1500, Deliverance, SexEd, POCAHONTAS!, Stats, Staples, Hush Puppy (in his new winter gear) & LMP
QIC: Nimbus1500

AO: BrokenWheel

DISCLAIMER & WARM-O-RAMA: ShowMe Lap, some Tebow stretches to open the hips and we were off.

THANG 1:
Tippy Toe Bear Crawl 3 Parking Spaces – plank to the six

Baby Bear Crawl 6 Parking Spaces – plank on the six

Strait Legged Bear Crawl 6 Parking Spaces – plank on the six

Repeat backwards.

THANG 2:
Ring of Fire’ish

PAX circle up facing each other in plank position.  One PAX backs out and slowly performs a lateral bear crawl while the other PAX holds a plank variation.  Repeat until each of the TWELVE PAX completes one revolution.

Plank Variations: High Plank, Low Plank, Mountain Climbers, Left/Right Arm Side Plank, Slow Merkins, Knee’s to Elbows, and maybe more?

MOSEY to the storage shed

THANG 3:
All TWELVE PAX lined up for a Wall Sit on the shed.

Round 1 – Pass the cinderblock down and back while holding a wall sit

Round 2 – Pass the cinderblock down and back with an overhead press, while holding a wall sit

Round 3 – Pass the cinderblock and bear crawl to the end of the line perpetually until all the way around the sheds.

MOSEY to the steps in front of the field house.

THANG 4:
Partner up

3 Rounds each – Bear Crawl down the hill in the grass, wheel barrow up the steps.

3 Rounds each – Crawl Bear up the hill in the grass, wheel barrow down the steps.

Little extra wall work to bring us home, including a new move without a name (coming back), and that’s a wrap.

CIRCLE OF TRUST/BOM:
Per Staples, moving his Mom in to her new living space went well!  LMP’s Wife got started on her new medication.  Prayers that her body can overcome some of the side affects, still grateful for not having to start with chemo.

Our first full year is in the books and it was a success by any measure.  We’ve got a lot of wood to chop, but we’re coming in the new year with momentum.

POST PARTY: 19 x Copenhagens, Decline Merkins, Incline Merkins and Box Jumps

MOLESKIN:
Little colder than expected this morning, but we still had our cold weather haters (Old Hickory / Hush Puppy) out anyway.  Way to make it happen!  I gave the redneck mix a break for some Stevie Ray Vaughn essentials, good thing Numbtucks wasn’t there, he would’ve been really bummed if #Redneck didn’t play.  POCAHONTAS was in the house, great to have him back and he rocked the very beary workout.

ANNOUNCEMENTS:
New Year Ruck tomorrow at 5am!  There will be an undisclosed number of coupons, but I promised, it wouldn’t be 1:1

Bring some water, bladder if you have one and some gloves.

FYI – This event IS attainable for every PAX who’s posted in the last month.  Don’t let distance scare you, come out and have fun.

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Farewell 2019

2019’s Come To An End

Temp: Cold 39
Gloom Factor: High

PAX: Burrito, Floppy Disk, Red Skull, Yard Sale, Boy Band, Black Lung, Too Tall, Pedialyte, Bagger Vance

QIC: BV

0530 Disclaimer

Take off up Marchant to Big Lot

WOR:
SSH X 20 IC
IW X 19 IC
HB X 20 IC
Willy x 10 IC

THANG:
A tour of the highlights of Sir E throughout the years. We’ve had some memorable and some laughable Qs at this site. YHC intended to relive some of those and to get a good run in as well. So we are off to:

Procurement Building –
20 Merkins
19 Squats

Barn Shuffle –
20 Diamonds
19 Plank Jax

Cul2vate –
20 AST
19 Squat Jumps

Big Stick Hill –
20 Atomics
19 Walking Lunges

Aunt Bea’s 11s Mud Hill –
20 Curls
19 Razors

Randon TWRA Building –
20 HSPU
19 Curb Hops

Three Way –
20 Burpees
19” Sprint

Calf Killer Ultimate/ “I hate running FNG’s path” –
20 Larry Craigs
19 Squats

Three Way –
20 Burpees
19” Sprint

Random Amphitheater –
20 Inc Merks
19 Bulgarian SS

Mansion Loop –
20 Power Merks
19 Jump Lunges

Sprint Entrance to Entrance up Marchant

Mary:
APD X 20 IC
5 Merks
F Kix x 19 IC

TIME

NMM:
Great way to finish w a 20 rep 19 rep string of pearls theme.

Black Lung found us in record time.

Burrito from Chatty was silenced by stop #3.

We hit all the major stopping points along the Sir E AO trail w a nod to some of the famous/infamous Qs.

Hard to believe this AO has been around since 2015. It’s come a long way from meeting at the Iris parking lot. Believe it or not some of the Redwoods were Binary, Bad Boy, Grisham and Rooster. Keep up the fire men, Boy Band continues to lead it well.

BH:
Prayers up for Rooms 2 Go’s wife Katie and the loss of her Mother this week. Please pray/think/meditate for them as they go through this time of mourning.
Also Burrito from Chatty is her for his cousins funeral, K Mosley. She leaves behind a husband and two grown children and a loving extended family.

Honor to lead and to close out 2019 with a small but hearty crew.

YHC,
🎒🐜

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Metal Monday

Metal Monday

Gloom Factor:  Windy and chilly but warm enough for Motley Crue, AC/DC, and Van Halen.
Pre-Party:  Non-existent
PAX in Attendance:  Creeper, Huggy, Type O, Professor X (Respect), Barney Fyffe, Old Hickory,
Warm Up:  Disclaimer, Side Straddle Hops, Arm Circles, Mosey with Butt Kicks, Politicians with Bear Crawl back to starting point

My Playlist has commercials. Some called it Ghetto. My answer = more Motley Crue.

Thang 1

Mosey to the Pain Shack. Coupon Pyramid. 2 exercises for 2 rounds.

Round 1 (10 reps each exercise – start at 10 reps and work your way down to 1 rep):

  • Merkins
  • Squats

Round 2 (10 reps each exercise – start at 1 rep and work your way up to 10 reps):

  • Squat Thrusters
  • Swings

Thang 2

Mosey back to starting point.
Parking lot line pyramid. 2 rounds – start at 1 rep and work your way up to 10 reps.

Round 1

    • Squats
    • Merkins
    • 2 lunge walk steps to next parking line

Round 2

  • Burpees
  • 2 broad jumps to next parking line

Parking Lot Letdowns

1 suicide run and 1 minute of “Loaded Beasts” to end the morning

Number Off/Name-a-rama/COT
Prayer Requests

  • Prayers for LMP and his wife
  • Prayer for Barney’s family – Pat
  • Prayer for Staples Mom and family

Announcements

  • Continue to look ways to serve as a group (financially and time) in our community
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Basic F3 Training

Temp 50’s 

Prep-Party- Q’d by Mr. 3rd Degree, Nimbus 1500, Soccer Mom, Staples, & Creeper

Pre-Thang –
1/2 mile mosey start, stretches, 30 Tempo Merkins focusing on form with encouragement and form review between each 10, 1/4 mi lap. Circle up. 30 slow and focused Imperial Walkers. 50 LBCs, Supermans. 1/4 mile lap. Chin-up hang as long as possible, knee tuck hang as long as possible. 1/2 mile mosey.

The Forge 

14 PAX Staples, Professor X, FNG (Twinkie), Stats, 3rd Degree, Nimbus 1500, Creeper, SexEd, Tebow, Old Hickory, Huggie, Tom Petty, Soccer Mom,  & YHC KermiT.

Medic – Kanye, Social Club Misfits, Judah & The Lion, Twenty One Pilots

Warm Up – 

SSH’s IC 30x

IT Stretch

Toy Soldiers 10x

GM’s OYO

The Thang – 

-Basic Training-

10 Burpees

25 Merkins

10 Burpees

25 WWI

10 Burpees

20 Alabama Prom Dates

10 Burpees

50 Sumo Squats

10 Burpees

Bear Crawl ~40 Yards

Crawl Bear Back

Rinse and Repeat

High Plank was the wait on the six position

1 true audible called. 1/4 mile lap after round 2

We were able to get in 3 full rounds. It was hard, it was wet, but we all came out stronger. It’s fun to get out in the country and run around and use equipment, or coupons, or partner work.

However….

This routine was designed to show you that you don’t actually need any of that to get a good work out in. Just need the drive to push your self and about a 7 foot open square space…

#NoExcuses

Thanks as always for allowing me to lead. You are a phenomenal group of men and I’m blessed to be a part of it.

CoT- Staples is moving his mom into memory care today. Please keep them in your prayers.

Soccer Mom and LMP are continual prayer request.

Announcements- Old Hickory mentioned an extracurricular run in mid January at Fall Creek Falls SP. Check Slack for Deets.

Peace Out

-KermiT