PAX: Hi Viz, PreacherMan, Porcelain, Cyclops , Pumpkin Spice, RightSaid, Gritty, Crablegs, Cunning Linguist, Hipster, Rent-A-Swag(FNG), Siri, Vector, Mini Pearl
QIC: Crawlspace
Warm up: quick jog around the park, side straddle hops, Willie Mays Hayes, squats, lil baby arm circles, air presses, reverse lil baby arm circles etc…
Work: teams of 2 alternating Lieutenant Dans to building & Bear Crawls back to set of:
100 burpees
100 merkins
100 pull ups
75 Dips beforehand
Then sprint to the thunder dome for reindeer games…
Game: Crab Walk Toe Taps: While Crab Walking the entire game and staying within 10 ft of other crabs the object is to tap 5 different crabs on the toes. When you get tapped stop and do 10 merkins each time. After you have tapped 5 crabs on the toes (or been tapped 5 times) retire to the track surrounding the game to jog it off.
After reindeer games we jogged to the statue for Mary.
Mary: Hello Dolly around the circle till 6:14
COT: we closed out the morning with a quick recap
Always my pleasure to lead such a great group of men and I am looking forward to the next one!
Pre-Party: YHC led Barney, Typo+, Stats (humbly deferring to YHC based on PP attendance numbers), Creeper, Staples, Nimbus1500, KermiT, and ShowMe in non-stop BC/CB of the bridge. Props to Stats for his virgin non-stop BC of the bridge and to KermiT for his virgin nonstop BC/CB! The theme of breaking things has begun…
20 PAX in attendance for the main event: KermiT, Prof. X (Respect), Staples, TVGuide, Stats, Typo+, HushPuppy, DoubleBird (Prevac), Huggy, Creeper, SexEd (prevac), Nimbus1500, BarneyFievel, NetFlix, MicDrop, ShowMe, GlenGarry, Mickey, Tebow, & 3rd Degree (Q) got after it.
Warm-up/Disclaimer/BattlePlan:
SSH IC x 10
SJ IC x 10
IW IC x 10
Tempo Merkins IC x 10
Tempo Squats IC x 10
4 Horsemen of the Apocalypse:
4 exercises with coupons: Blockees, Coupon Squats, Curls+OHP, and Flutterkicks with coupon held above body.
Exercises A, B, C & D in progressive rounds like this: 10A, 1B, 1C, 1D, 1A, 10B, 2C, 2D, 2A, 2B, 10C, 3D (the best round), 3A, 3B, 3C, 10D, 4A, 4B, 4C, 4D, 9A, 5B, 5C, 5D, 5A, 9B, 6C, 6D, 6A, 6B, 9C, 7D, 7A, 7B, 7C, 9D, 8A, 8B, 8C, 8D and done…
Great way to get 55 reps of each exercise completed in a manageable way.
Battle-Buddy Run:
Mosey as partners around the 1/3 mi track then sprint race the last curve and straight away. Mary exercise to the point of failure as a group waiting for the 6. Rinse and Repeat for 2 laps total. Various Planks held waiting for the 6.
3 Minutes of Mary:
J-Los to failure
AHs to failure
BullHorn:
Tclaps to KermiT and Barney for bringing the coupons. We need to set up a memorial RIP fund for all the broken (3?!?) coupons today. GlenGarry was dropping it like it’s hot!
IronClad Challenge rolls on. Keep up to date with your posts and categories. If you still want to sign up, go for it! Here is the link: ICC
Any great structure begins with a solid foundation, right?! So today we are going to get back to laying some groundwork for this Iron Clad Challenge and anyone else’s goals over the coming months. Control and stability through the core is the focus today with each of the exercises, so good form was emphasized as it should be.
PAX in attendance: Creeper !!!!! (he’s baaa-aaaack), 3rd deg, Barney Fievel, Swinger, Ragdoll, Playboy, (Q) Little Miss Piggy, Show Me, Professor X, Old Hickory, Huggie, Sex Ed, Typo + (13 PAX)
Conditions — pretty good –a little muggy but nice enough
Pre-Party: Bearway to Heaven ! Swinger, Ragdoll, 3rd Deg, Old Hickory, Barney, and Creeper all joined in.
Warm-up/Disclaimer: Circle up — Good Mornings OYO, Cherry Pickers IC, Don Keyotes IC, BAC IC, BigBAC IC
Pick up the Coupons from LMP’s truck. 1 per PAX.
Mosey: This is not just a mosey but also a shoulder stability exercise…Single arm carry coupon overhead. Elbows straight, no leaning back, keep core tight and the fully engaged shoulder press to the sky. Switch arms half way to the playground.
Thang 1: THE PULL UP TEST
So this week we had a little discussion on slack about raising our game with pull ups . Its a great exercise to build strength through multiple muscle groups and incorporates stability/control along with strength and power. One suggestion was the 50pullups.com site which is similar to several other plans to increase your rep count — basically follow the principles of using a percentage of your max and doing several sets with plenty of rest between sets. So today we lay the groundwork by testing to see our max. And we use this max to establish our reps for the rest of the workout. If anything, at least the PAX will see where they are, and if they want to improve over time, they have a benchmark to start from. Do the test in partners so that each PAX has “maximal verbal encouragement” (insert coach Numbtucks voice) to do their best. Now that we have our max, we will do 5 more sets spaced out through the rest of the workout — begin at about 70-80% max for a couple, then 60-70% a couple, and then last set back to 70-80% if able (this is where again max verbal encouragement is appreciated !)
Thang 2: Hip and Core Stability
11’s with Single Leg Squat (each leg) and Burpee’s (PAX can choose any variety they desire) : 10 of exercise one , with 1 of exercise two…cascade down one rep of exercise one , and up one rep of the second) . With the pull ups mixed in, we got down to about 4 reps of single leg squats before time forced us to move on…but first 15 penalty burpees.
Thang 3: Shoulder Blast
Partner up with 2 coupons per pair.
Together 50 reps of lateral raises, front raises, overhead presses
PAX 1 does exercise while PAX 2 runs lap to stop sign in back parking lot.
No swinging the coupons–again focus on core stability and trunk control.
Pull up sets mixed in.
Last set of pull ups completed, then…
Mosey: Single arm overhead carry the coupon back to start area–switch in middle. Deposit coupon in truck and circle up. Hard work completed !
CoT/Numbers/Names — Boom…13 for Defiant!
Prayer:
– Praise LMP’s preliminary biopsy results not showing signs of any bad stuff; keep praying all is alright and corrects itself –results will be Aug 15
– Soccer Mom still needs prayer coverage and support
– School starts this week for many: pray for kids as well as the teachers!
-Typo + noted an acquaintance whose child just diagnosed with leukemia (ALL)… good word given to always be thankful for our children and their health. and give em a hug. frequently!
Announcements:
-Using new Nolensville sign up sheet for Q / Coffeeteria sign ups
-Iron Clad in full effect: getcha sum
Post-party: most joined in for a Max Hold Al Gore.
Coffeeteria–don’t forget this is needed for Iron Clad, and so I can get to know ya better. 🙂 Had a great time getting to know the “FNG” Creeper. 🙂
PAX: Lumberg, Red Skull, Venus, Big Stick, Money Shot, Bagger Vance, Prevac, Atlas, Flying Tomato, Frugal Macdoogal (QIC)
Disclaimer and mosey to the Amphitheater
WOR: SSH x 10, GM x 10, WMH x 10, FBAC x 10, RBAC x 10, Overhead Claps x 10, Seal Claps x 10
We partnered up and then went in to the weight room to get a set of 20-25lb. dumbbells per group. Mosey out to the library loop.
EXERCISE ONE: Dumbbell Broad Jumps
Round One: Partner One does Dumbbell Broad Jumps down to the end of the drive (about 25 yards) with 5 Squat Presses at the beginning and end before Farmers Walk back. Partner Two does Plank then switch.
Round Two: Partner One same as above while Partner Two does Atomic Merkins then switch.
Round Three: Partner One same as above while Partner Two does LBCs then switch.
Round Four: Partner One same as above while Partner Two does Mountain Climbers then switch.
EXERCISE TWO: Dumbbell Plank Pull Throughs
Round One: Partner One does Kettlebell Plank Pull Throughs (about 10 yards before coming back – approx. 20 yards total) with 5 Merkins at beginning and the turn around while Partner Two does Burpees then switch.
Round Two: Partner One same as above while Partner Two does Peter Parkers then switch.
Round Three: Partner One same as above while Partner Two does Reverse Crunch then switch.
EXERCISE THREE: Dumbbell Walking Lunges
Round One: Partner One does Dumbbell Walking Lunges down to the end of the drive (about 25 yards) with 5 DB Presses at the beginning and end before Farmers Walk back. Partner Two does Alabama Prom Dates then switch.
Round Two: Partner One same as above while Partner Two does Prisoners Squats then switch.
Round Three: Partner One same as above while Partner Two does Hi/Lo Plank then switch.
Mosey to the weight room to return dumbbells then mosey up to the top lot.
PAX: Frugal Macdoogal (QIC), Too Tall, Flying Tomato, Renegade, Prevac, Calfkiller, Yard Sale, Venus, Money Shot, Lumbergh
Disclaimer and mosey to the amphitheater.
WOR:
SSH x 20, GM x 10, WMH x 10, FBAC x 10, RBAC x 10, Overhead Claps x 10, Shoulder Press x 10, Seal Claps x 10
Everyone partners up and then heads into the weight room to grab a 45lb. plate per person.
Mosey up to the football field.
ROUND ONE:
Partner One runs 100 yards and back while Partner Two does a weighted exercise with the plate. Rotate until complete the following four exercises and then plank and wait until all in.
Frog Jumps
RDLs
Overhead Squat
Floor Press
ROUND TWO:
Partner One grabs a plate and jogs 50 yards and back while Partner Two does a bodyweight exercise. Rotate until complete the following four exercises and then plank and wait until all in.
Squat Jumps
Good Mornings
Prisoners Squats
Weighted Merkins (plate on back)
ROUND THREE:
Partner One would run 50 yards and back while Partner Two does a weighted exercise with the plate. Rotate until complete the following four exercises and then plank and wait until all in.
Curls
Triceps Extensions
Bent Over Rows
Overhead Lunges
ROUND FOUR:
Partner One grabs a plate and jogs 25 yards and back while Partner Two does a weighted exercise with the plate. Rotate until complete the following four exercises and then plank and wait until all in.
Reverse Curls
Weighted Crunches
Upright Rows
Single Leg Donkey Kicks
ROUND FIVE:
Partner One would run 100 yards and back while Partner Two does a Weighted Plank.
Mosey to weight room to return weights and then mosey to top lot for COT.
NMM:
D’Mish called on YHC late last night to Q so today’s festivities had to be something D’Mish-worthy.
Fantastic to have Rooms2Go back in the game. Long Island seemed to treat you well brother.
Welcome FNG Sinkhole from Bowling Green, KY, an EH from Foxtrot.
Jinxy Cat back for more w Gaylord Focker.
There was a bit of shenanigans during the Monkey Humpers, D’Mish I’m sorry please let that cup check pass.
Good work done by all. Glad to be a part of the action. Have a great weekend.
BH:
5 year anniversary 14 September at Stonewall.
IronPax Challenge hosted by F3Greenwood. See the link for details and sign up. Let’s get a ton of PAX signed up and win this thing. https://f3greenwood.com/
Healthy mosey around the community center before we switch out.
Mosey down to the big bad hill and partner up. P1 backwards runs up the hill and forward mosey back down while P2 performs absolution at bottom of hill (pushup in place of groiner, does this have a name?). Switch out. Rinse and repeat so each partner runs the hill 3x.
Mosey back up to tennis courts (lost some men on the hill) for SLAD lunges. Lunge superset consisting of the following: EMOM, alternating legs each minute, perform the following: 5 pulse lunges, 5 lunge to knee raise, 5 stork lunges, 5 half step lunges, 5 curtsy lunges. Did 8 total sets, so 4 on each leg. Those aren’t fun.
Little lateral movement with some McEnroes to shake it out after.
Mosey to parking lot for MARY: AL prom date progression: two legged x10, R leg cross x10, L leg cross x10, GMs x10.
That’s all she wrote. Great to have two FNGs at The Buffalo, welcome YGR (Young Gun Rattler? Yikes Green Rodents?) and Reba. Pocket Chicken’s debut Q next week. He will be doing things his own way. You don’t want to miss this.
Hot Route and YHC will be setting up an East side happy hour in the near future. Keep your eyes peeled.
Last year, one of my early Qs focused on a moment in popular music history, the Death of Disco. Supported by a disco-themed playlist that revealed T-cell’s hidden love of the genre, it seemed to be enjoyed by the PAX. So today, “Lessons in Popular Music, Volume 2” was unleashed on 14 HIM as they braved the mildly moist yet perfect gloom to get better.
PAX: Vector (QIC), Hi-Viz, Harvey Updyke, Cub Cadet, Crablegs, Pumpkin Spice (as has become the norm this summer, Chippendale right out the gate), River Dawg, Toothless, Firefox, Dewey, T-cell, Crawlspace, Porcelain, Duplex.
Conditions: Moist with a slice of early 80s cheese.
F3 Mission stated. Disclaimer given. Mosey to cul-de-sac for the
Warm-o-rama: LBAC x 15, Seal Claps x 12, RLBAC x 15, WMH x 12, Good Mornings x 10, SSH x 15.
Mosey to Parking Lot to start the lesson:
August 1, 1981, MTV launched. Before that time, music videos were not seen on TV. As was the format, every hour on the hour, a short clip of the moon landing with an edited MTV flag was played along with the MTV theme song:
Round 1:
As the theme song played, all PAX not born when MTV launched had to buy-in with 5 burpees (noted by some as the “old man’s revenge”).
Round 2:
As Hi-Viz correctly noted, the first video ever played on MTV was the appropriately named “Video Killed the Radio Star” by the Buggles. To honor that song, the PAX performed squats as it played (all 3:21 of the radio edit — could have been longer, boys, but I am nice). When the title words were sung, drop to a burpee.
ROUND 2:
“I Want My MTV” — once MTV launched, many cable providers didn’t include it. So the network launched ads with famous rock stars screaming “I want my MTV!”
PAX counted off 1-2. Partners each got their “MTV” with one performing exercise while other runs around Rec Center: M: Mountain Climbers x 200 (each PAX) T: Toe Taps x 200 V: V-ups x 50
Playlist: Songs from classic music videos, many of which were much bigger hits because of the new music channel: Sweet Dreams (Are Made of This) – Eurythmics Billie Jean – Michael Jackson Hungry Like the Wolf – Duran Duran I Ran – A Flock of Seagulls The Safety Dance – Men Without Hats Dancing with Myself – Billy Idol Sledgehammer – Peter Gabriel [Fun Fact: Most Played Video in MTV History]
Take On Me – a-ha
Round 3: M: Monkey Humpers x 200 [modified to 150 as Q realized he was insane] T: The Merkin x 100 V: Vertical Pull-Ups x 50
Mosey to Start.
Mary: Cobra x 20, Flutter Kicks x 15, Hello Dolly x 15, LBC x 20.
COT:
Prayers for our injured and recovering PAX (Boone’s Farm, Lunch Lady, TK, Bad Boy) and friends with illness.
F3 Nashville 5th Year Anniversary Convergence: 9/14/2019 — Make plans to be there — goal is 100 PAX
Was an honor as always to lead you men this morning. Next Up, Lessons in Popular Music, Vol 3 – ? Grunge, ? Early Hip Hop, ? Cringeworthy Rap Songs (a la Vanilla Ice). You’ll have to wait and see . . .
Another Hero Workout of the Day (WOD) to kick off the F3Nolensville IronClad Challenge seemed appropriate.
Pre-Party: YHC led Barney, Typo+, Mufasa, RagDoll, Staples, Nimbus1500, KermiT, and 0.5 for Old Hickory in 3 Toes-to-Bar, 5 Pull-ups, 7 Squats for 10 rounds.
16 PAX in attendance for the main event: Kermit, RagDoll, Prof. X (Respect), Staples, TVG, Stats, Typo+, HushPuppy, DoubleBird, Huggy, OldHickory, Nimbus1500, BarneyFievel, ShowMe, Mufasa, & 3rd Degree (Q) got after it.
Warm-up/Disclaimer/BattlePlan:
SSH IC x 10
SJ IC x 10
IW IC x 10
Tempo Merkins IC x 5
Tempo Squats IC x 5
Explained the concept for today: modified “Gunny”. Great standard to measure fitness over time as it is done for best time. Lets Get it!
Thang:
Full-bore Gunny routine = weighted running with 50#, but only a few PAX have rucks, so we did body-weight only running… No disrespect Sgt.
1 Mile Run
50 Push-ups
50 Sit-ups (WWIIs)
1 Mile Run
50 Push-ups
50 Sit-ups (WWIIs)
1 Mile Run
Since we didn’t have weighted vests, I challenged the first 3 pair of PAX to do 1/2 mile partner carries alternating as needed. That was tough!
3 Minutes of Mary:
33 Flutter Kix IC (thanks Nimbus!)
10 AHs IC
10 Freddie Mercs
CoT/Numbers/Names/Christening of FNG
NMM:
Today’s workout is a modified CrossFit routine in honor of Sgt. Major Martin “Gunny” Barreras. He was a true HIM who led and served others at the cost of his own life. Read more about this HIM and the WOD in all its glory HERE
This routine is a good marker to measure your progress every time you attempt it. Keep after it!
It’s great to start off the IronClad Challenge with a bang! If you still want to sign up, go for it! Here is the link: ICC
Since we have >16 PAX stepping up to the challenge, I would encourage any PAX that need to get in there 3 Qs to consider a neighboring region to lead at like Franklin or Nashville. Or get creative and partner-up for a co-Q.
I’m thankful for Nimbus pacing me and talking to me throughout the beatdown. Seriously, thanks for pursuing me and pacing me and sharpening me. We all sharpen each other…and I’m sure you all got in some 2ndF with your battle-buddy today too.
I’m also glad to know I can still make even hardened vets of F3Nolensville spill a little merlot…
YHC encouraged the PAX that even if life is hard right now, I challenge you to start the day considering what you are thankful for (such as the Men and Women who sacrifice so we enjoy the freedoms we have as Americans) and then let that perspective color the way you see challenges currently.
BullHorn:
Upcoming 2ndF Wild Game (Mystery Meat?) Smoke and Sampling at Staples’ in the works. Details upcoming on the Slack channel.
PAX: Silver Medal, Toothless, Pop-A-Lock, En Fuego (QIC)
Conditions: Muggy to Quite Muggy
4 PAX heeded the call to action to show up and claim the guarantee that their 3S2T would be tested and improved. 0530 arrives, we disclaim, grabbed a 30lb ruck plate and began our mosey to the track to set up WOR. Some SSH, LBAC, WMH, GMs and Scorpion Stretches later, we got into the…
THANG:
Head to the end of the soccer field, partner up and begin with the Strength and Speed portion of the workout:
Perform 80 merkins, 60 squats and 40 WWIs as a team of 2 (roughly 40, 30 and 20 per PAX). Pop-A-Lock goes into modification mode – believe he is still performing squats somewhere right now
Upon completion, sprint length of the field down, back and down again (180 yards total sprint effort)
R&R for total of 3 sets of the above
First circuit of Strength and Speed complete, we turn our attention to Stamina:
Coupon Bataan Death March
Last person drops and does 5 bodybuilders while the rest of the PAX Indian Run around the track (lead PAX carries the 30lb ruck plate);
After completing the bodybuilders, the bodybuilding PAX runs to catch up with the group, tapping the last PAX on the shoulder, who then stops to begin his 5 bodybuilders, while the former bodybuilding PAX runs to the front of the line and takes over coupon reigns.
Every one takes a turn running with coupon; complete just under .5 miles
We then head to the playground and begin Circuit #2 of Strength and Speed:
Perform 40 2-count flutters, 30 Steve Irwins and 20 swerkins
Upon completion, sprint length of the field down and back (120 yards total sprint effort)
R&R, knocking 10 reps off each in the interest of time
All in, it’s back to Stamina – we grab the ruck plate and Indian Run around track a couple laps and then head back to Shovel Flag. Time called. Huddle up for COT, followed by 100% attendance for some 2nd F Coffeeteria
Bullhorn:
Prayers continue for Boone’s and his family; YHC discussed a couple ways F3 as a group can help him out these next few weeks per communication with Boone’s M. Details coming…
Swaggy P on its way – get ready to HC for some inner AO friendlies
