The Hill 10/4/18

23 PAX crushed it this morning at the Hill.

PAX: Frugal Macdoogal (QIC), Bagger Vance, Dupree, Hot N Ready, Pop-A-Lock, Red Skull, Poutine, Venus, Cowboy, White Russian, Money Shot, Calf Killer, Dilly Dilly, Princess Aururoa, Old Hickory, Razorback, Tap Out, Joey Freshwater, Too Tall, Cinderella, Dr. Smartt, The Strangler, Prevac

Disclaimer and prayer then mosey to the amphitheater.

WOR: SSH x10, GM x 10, WMH x10, FBAC x10, RBAC x10, Overhead Claps x10, Seal Claps x10

After warmup, we got into groups of three and got some bands and jump ropes from the weight room.

Rotation One:

  • Partner One: Explosive Band Jumps x 3 then Broad Jump x 3
  • Partner Two: Hold the Band
  • Partner Three: Jump Rope
  • Rinse and Repeat x 3

Rotation Two:

  • Partner One: Quad Loop
  • Partner Two: Derkins
  • Partner Three: Wall Sits

Rotation Three:

  • Partner One: Quad Loop
  • Partner Two: Irkins
  • Partner Three: WWI

Rotation Four:

  • Partner One: Quad Loop
  • Partner Two: Merkins
  • Partner Three: LBCs

Rotation Five:

  • Partner One: Quad Loop
  • Partner Two: Amphitheater Jumps
  • Partner Three: Jump Rope

Return the bands and jump ropes and mosey to the top lot.

Final Exercise:

  • 7s – Start at the top lot, run up the hills to the football field fence.
    • Tuck Jumps up top
    • Burpee speed bump in middle
    • Atomic Merkins down low

We ended with 20 WWI and 25 Heels to Heavens then called it a day.

COT

It’s mornings like this when we see the difference that F3 is.  It’s far more than a workout as we hurt with those who are hurting and have the chance to pray for brothers outside of Nashville that we’ve never met.  We prayed for Darth Visor’s family and friends and the F3 Atlanta guys as they deal with the loss of their brother.  We prayed healing for Kool Aid from F3 MECA.  We live in a world where we see brokenness and darkness and death.  But we serve a God who brings healing and hope in the midst of pain.  We serve a God who has conquered death.  We serve a God who uses ordinary people like us to influence and love those around us as we live out Jesus Christ in our lives.  Praying for strength, energy, hopefulness, continued growth, God’s presence and intentionality to you all this morning.

Don’t forget the First Friday Lunch tomorrow 11:30 at the Cookery.

Blessings,
Frugal

T-Cell Racetrack VQ

Conditions: Dark, Humid.

QIC: T-Cell

Pax: Bagger Vance, Black Widow, Umbrella, Olan Mills, Life Champ, Joey Freshwater, Offshore, Cinderella, Old Hickory.

The Thang:

Excited to lead my first time at The Racetrack. Since this has become my new “normal”, I’ve loved getting to know this Pax and this AO. Lot’s of goodies. After a quick disclaimer in which BV reminded me I was not a professional, off we went.

Mosey to the top of the garage with the instructions to hit every step on the way up. I’m convinced they added extra stairs in this garage because it’s WilCo and they could spend the money. Mercy. Home base would be the top of the garage for the first session.

COP – SSH X 20, Willie Mays Hays X 10, Merkins X 10, Mtn. Climbers X 20, Good Mornings X10, Little Baby Arm Circles X 20.

Started with some parking lot shuffle. Ran up the line, shuffle across, reverse down with a burpee at the bottom. Repeat for about 20 or so parking spots. Upon completion, we did this again but with broad jumps up the line.

Headed back down the stairs and over to the Hub. Excited to knock out some DID’s with this group. Black Widow reminded me that DID’s are a T-Cell brainchild. He’s right. First workout I ever Q’d 4 years ago at Titan, these babies were introduced.

Quick mosey down to REI and back up.

Got to baking some fresh ciabatta with box jumps on the way. Mosey back up to top of garage for another round of Parking Lot Shuffle and some Mary while BV discussed dressing up like Billie Jean King for Halloween.

Moleskin:

Keep Darth Visor in your prayers. Great reminder that EVERY day is a gift. Even better reason to start the morning with the men of F3. Also a reminder that we all need to be prepared for moments like these at workouts.

Olan Mills was the 6th man. He also reminded us to stay on guys with our EH’s. OM was a BV EH and was head locked for a year before saying yes. So stay on em!

 

Partner work and a few tunes

PAX: Pop-A-Lock, PSL, Tiny Dancer, Cathy, Big Stick, D’Mishonuts, Old Hickory, Dr. Smartt, Black Lung, Dilly Dilly, Too Tall, CAPS LOCK, Venus, The (Scranton) Strangler, Joey Freshwater, Red Skull, White Russian, Razorback

QIC: Floppy Disk

19 PAX + 1 wandering BV red pilled this morning at Sir E for a CUMC-centered workout. We rolled out with a warmup mosey at 5:30 on the nose, with the disclaimer dropped in the first 100m. We did the almost figure-8 around the church and circled up in the lower parking lot for some WoR.

Warm-O-Rama (all IC)
High Knees x15
Butt Kickers x15
BACs F x10
BACs R x10
Air Press x10
Deep Squats x15
Good Mornings x10
Willie MH x10

THANG
PAX instructed to count off 1-2 for partner-work. Before the partner work, though, we did a quick round of Bring Sally Up… always a PAX pleaser.

Head over to the playground and with your partner do 4x rounds of the following:

  • 5x Pullups (legitimate, lock-out)
  • 15x Merkin variation (Regular, Irkins [on planking partner], Dirkins [on planking partner], Hand Clap)
  • 15x Rows (partner holds your legs)
  • 20x Dips

7’s on the playground hill. Start with 6x Hydraulic Squats at the bottom and 1x Jump Lunge at the top. Backpedal up the hill. With our quads burning we did some quick ab-work. Partner 1 run the loop around the church while partner 2 performs AMRAP LBCs. Switch.

Mosey to the start, with just enough time for Peaches by Presidents of the USA. Perform a Merkin on each “Peach” or “Peaches”.

10x Good Mornings (IC)

YHC,
Floppy D

Westeros 100118: 7s & Double QPs

PAX: Right Said, Blue Mule, En Fuego, No Bars, Cockpit (Both visiting from F3 Swamp Rabbit in Greenville, SC.)

QIC: Hi-Viz

Conditions: PDP (Pretty Damn Perfect)

Mosey to front steps of the school.
SSH X 30 IC
Squats X 20 IC
LBAC X 15 IC
Reverse LBAC X 15 IC
Good Mornings X 20 IC

Hold People’s Chair for a minute.

Mosey to the tennis courts.
Quarter Pounder 1 (Bear Crawl between stations.)
-25 Merkins
-50 Squats
-75 Carolina Dry Docks (#CrowdPleaser)
-100 LBCs

Quarter Pounder 2 (Lunge Walk between stations.)
-25 Merkins
-50 Squats
-75 Monkey Humpers
-100 Flutter Kicks

Hold Bridge for a minute.

Mosey to the drop-off loop.
7s: Merkins on one side of the loop. Squats on the other.

Mosey to the parking lot.

Done.

NMM: Nice to have No Bars and Cockpit with us from Swamp Rabbit. Great effort all around.

Have a great week.
Viz

Beary Generous Q @ Broken Wheel

17  PAX in Attendance: BloodClot, Creeper, Sterno, NumbTucks,  Barney Fievel, Tebow, HushPuppy, Stats, SoccerMom, ShowMe, Foxy (FNG Jason), Typo+, MicDrop, Altidore, Nimbus 1500, MuRSA  & 3D (QiC)

NumbTucks, Creeper and BloodClot @ 5:15 for a burpee-less pre-party showing with YHC doing 6 Pullups, 12 Carolina Dry Docks and 18 Plank Jacks per round. We did 7 rounds in 10 minutes (1 round every 1.5 minutes, this will be shortened next time as we were not winded enough!). Random running music playlist including my new faves Greta van Fleet, Boston & Led Zeppelin…You’re welcome…

Warm-Up/Disclaimer:

  • Jog around parking lot x 1
  • GM OYO while YHC gets Bluetooth Jambox all set…
  • SSH IC x 10
  • LBACs x 10 Forward and Reverse with Big ACs intermingled
  • Tempo Squats IC x 10
  • 30 seconds GM OYO with specially-requested 5 Burpees by Barney Fievel…happy to accommodate…

The Thang(s) 

Dancing Bear Pyramid: PAX perform 1 Merkin and then recover to perform 1 Dancing Bear (Andean Bear from Nashville Zoo on news…basically a jump squat and OHP). R&R going up in 1 rep of each until 10 & 10. Then back down the other side of the pyramid back to 1. Thanks to Probe for the Merkin/OHP version of this done recently at the 4yr anniversary convergence for the idea.

Bearway to Heaven: Bear crawl and then crawl-bear Sprints from parking lot lines (every 2 lines = 1 station) with Burpee Speedbumps at every station (10, 8, 6, 4, 2) all set to the 8:16 minutes:seconds of Stairway to Heaven. It rocked! YOU TRY IT!

Then…

Partner Carry Variations: Piggy Backs, Wheel Barrows and Med-evac/Partner Drags the parking lot and flapjack with partner for the return

Lastly…

It’s kinda my thing… Bear crawl and Crawl-Bear the bridge (5 squat penalty for stoppage)…

Pax perform various Mary exercises throughout the Q, Flutter kix, WWI, WWII, LBCs, etc. No time for official Mary…maybe next time

CoT/Numbers/Names/Christening of FNG

Moleskin

  • Each breath is a generous gift. Pax were charged to live in a way that reflects this. The Generous portions of exercises were inspired by this…sort of…
  • Welcome Foxy! Great job on the EHing Typo+! #GiveItAway
  • Thanks ShowMe for making my day with the loud gag noises and eventual Merlot Spill during CoT. No greater feeling of having worked the PAX well than when a seasoned vet. tosses his cookies!
  • Make sure to sign up for Q slots for F3 Nolensville on F3nashville.com under Q Sign up (created a link in this sentence)
  • If you can bring or Venmo $ for coffee supplies to Numbtucks or Tebow (@jstntucker or @nathan-Wright-34) that would be great as supplies are needed as well as a new Shovel Flag for the launch of our upcoming Thursday AO.
  • 2nd F Opportunity in Franklin: F3Dads event this Sunday, Oct. 7th @ 3pm in Pinkerton Park. Kid-friendly AO then snacks and fellowship. Bring out the fam! BloodClot on Q.
  • 3rd F opportunity in Franklin: Marriage Tune up Series Date: Thurs Oct 4th Location: 320 Main Street Suite 200 Franklin TN 37064 (above the TN bank on square) Time: 530am
  • Come on out to The Forge Saturday.
  • Everyone is getting stronger, faster and better the more you post. GREAT WORK!

3D, out!

Time Catches Up to All of Us

PAX: Boone’s Farm, Black Widow, Olan Mills, Offshore, Umbrella, Toga (QIC)

Six redwoods posted for another edition The Purple Cow.  Here’s how it went down:

Quick disclaimer then mosey to parking lot at center of park.  10 rounds of 10 merkins, 10 WWII, 10 squats EMOM then mosey to monkey bars.

  • 3 rds of 10 pull-ups and 10 squats
  • 3 rds of 6 chin-ups and 10 lunges
  • 3 rds of 4 close grip pull-ups and high knees

Mosey to basketball court for ascending shuttle runs EMOM.  We started with 5 lengths in minute 1 and made it up to 15.., nowhere near The Mule’s record of 18.  Indigenous people’s run back to BMS parking lot for Mary.

NMM:  Another Schwetty morning at the Cow and oh what fun we had!  That said, mumble chatter was at a minimum for some reason.  Maybe everyone was still hungover from the Titans’ victory?

Stay Classy,

Toga

The Forge – 9/29/18

16 PAX challenged themselves this morning. Pax in attendance included:Barney Fievel (Q), Numbtucks, Soccer Mom, Cheese Whiz, Ragdoll, Show Me, Sprinkles, Mic Drop, Netflix, Quickie, Pocahontas, Typo+, Stats, Ned Ryerson, Little Miss Piggy, Lovie (FNG)

Long mosey around outside perimeter fence of football field.

Stop by Barney’s beautiful black truck and pick up your coupon (20 pounds).

Disclaimer

Warm Up:

15 SSH, 30 seconds Good Mornings OYO, 30 seconds WMH OYO. Other various stretches Barney called out.

Thang 1: Love Thy Neighbor

PAX took 10 seconds to partner up. 4 exercises with an assigned number of reps (below) must be completed as a 2-man group. One PAX begins assigned exercise while other PAX jogs out to the 50-yard line. That PAX jogs back to partner performing exercise and picks up where they left off. Repeat until assigned number of reps of each exercise are completed.

Exercises were:

  • 60 Blockees (coupon burpees)
  • 80 Block Merkins
  • 100 Block Squats
  • 120 Block American Hammers

Thang 2: MLBs (Merkins, Lunges, Bear Crawls)

Perform as individuals: Three stones act as distance markers. Beginning at the first stone, all PAX do 10 Merkins, lunge to the second stone marker, and finally bear crawl to the third marker. Mosey back to first marker and repeat going down by 1 rep each time.

Thang 3: Discount Deck of Death

Deck of Death with Coupons

Spades – Blockees

Clubs – Block Merkins

Hearts – Block Squats

Diamonds – Block American Hammers

Mary

CoT

Welcome new PAX: Lovie!

The GRIZ

PAX: Bagger Vance, Offshore, T-Cell, Black Widow, Boone’s Farm, Umbrella, Venus, Funyuns (QIC)

Conditions: 70*, wet and soggy

8 PAX made the right decision this AM and showed up ready to get after it at The Racetrack. Due to Goruck Starcourse training schedule, YHC has missed The Racetrack for a little while.  It was great to be back at the original Brentwood AO and lead these fine men through a beatdown.

5:30 AM- Disclaimer (little rusty, but BV took up my slack), then mosey around big loop back to grass field for Warmarama.

Warmarama: SSHsx20, BACs(f&r)x10, SCsx10, Squatsx20, BKSx10, Merkinsx10, ASTsx20, Supermansx10, CDDSx10, BKsx10. All IC

The Thang:

  • 30 8 ct bodybuilders
  • 30-20-10: pullups & squat jumps
  • 20 8 ct bodybuilders
  • 30-20-10: parallel bar dips & bar jump overs
  • 15 8 ct bodybuilders
  • Partner up- P1 holds pull-up (chin above bar) while P2 runs 30 yards and back. Flap jack. R&R (Tclaps to Venus for pushing YHC on the pull-up hold)
  • Mosey back to parking lot for Mary

Mary: 5 8ct bodybuilders, 10 BF situps OYO, 15 Vups OYO, 20 AHs IC, 20 ASTs IC, 5 8ct bodybuilders

COT/BOM

NM: Great work! YHC borrowed most of this workout from Grisham. Of course,  he threw in some hand stand pushups. Grisham’s pseudo F3 name is The Griz (amazing the things you come up with while rucking for 3-6 hours each week), hence the name of the workout. Great to BV back from injured reserve. Always a pleasure to lead. The PAX are getting stronger each post.

BH: 4th anniversary at Stonewall 6-7AM on Saturday, with Growschool to follow. F3 scramble Sunday 3PM at Harpeth Hills. Few spots available.

Continue to dig deep in all aspects of life,

Funyuns

III Pillars – 09.25.18 – “MIB”

4 PAX hit the St. Paul track to celebrate the birth of the one and only fresh prince, Will Smith.

QIC: Princess Aurora

PAX: Boone’s Farm, Life Champ, Foggy Pirate

THE THANG:

After a brief parking lot mosey and discussions surrounding the true meaning of “Friendly Friday” and EHing, Foggy, BF, and I made our way to the track to discover Life Champ waiting around in the dark. We strolled over to midfield for a COP, all IC:

  • SSH x 20
  • WMH x 14
  • Good Mornings with LBAC x 14
  • Lunges x 14
  • Merkins x 14 (2ct)

Gathered the PAX at the starting line to explain we’d be celebrating Will Smith’s birthday. PAX partnered up for an AMRAP circuit that would pay tribute to both Men in Black and the appearance we F3ers often take with our “uniform” F3 shirts.

While P1 runs a lap, P2 performs AMRAP of the first exercise. Flapjack and then repeat with the next exercise.

  • Boxcutters
  • Lunges
  • Air Squats
  • Crunches
  • Kicks (of the Donkey variety)

Took another lap altogether, and then like any good MIB, I had to break out the Neuralyzer so we could forget what we just did and do it all over again!

Lined the PAX up on the sideline for some Paula Abdul (Broad Jump forward, two bunny hops back) across the field. Turned around to cross back and Duck Walked a third, Walk Ducked a third, and Duck Walked another third. To even it out, we went back across with WD, DW, and WD. Quads were torched at this point!

4MOM

  • Flutter Kicks x 10
  • Wide Leg Raises x 10
  • Big Boy Sit-Ups x 10
  • American Hammers x 10

Mosey back to parking lot for COT/BOM

MOLESKINE:

  • There’s no experience quite like the sensation one has coming down the homestretch to see Foggy Pirate’s hands on the ground and six up in the air. I’m sure it’s enough to drive the M bananas.
  • Glad to have Life Champ with us even if he did miss the hardest part of the workout – starting.

BULLHORN:

  • 4th Anni workout and G-School at Stonewall this Saturday from 0600-0830. Succumb to your FOMO and be there. It’s going to be a great workout followed by great meeting of the minds. You’ll hear from PAX all across the region and have a chance to share that great idea of yours.  There will also be coffee and sustenance!
  • 2nd Annual F3 Open is next week and can take 3 more players. Talk to CAPSLOCK or BV for deets.
  • Andy Crouch is speaking on “Stewarding Influence” next Thursday, Oct 4 at Clementine on Charlotte Ave. Tickets are still available. Megatron will be there!
  • Go Tigers.

PA out.

 

 

Psalm 127 (10/18/18)

Morning started off in the dark. Head lamps were welcomed. 5:30 am sharp we didn’t waste any time getting after it. This one was for all those back at our homes and for those who haven’t seen the light of day yet.

Psalm 127:3-4

Behold, children are a heritage from the Lord, the fruit of the womb a reward. Like arrows in the hand of a warrior are the children of one’s youth.

15Pax: Show Me (Q), 3rd Degree, Numbtucks, Soccer Mom, Creeper, Tebow, Stats, TV Guide, Hushpuppy, Nimbus 2000, Mic Drop, Netflix, Altdor, Typo Positive, Cheese Whiz

Warm up –

30 Baby arm circles forward in cadence

30 Baby arm circles backward in cadence

30 Seal Jacks

Stretch OYO

Mile Mosey (roughly) we took a little jog down the path around the soccer fields and Mill Creek Brewery and back to the cottage Spot to get some work in.

Psalm 127

Super Sets x 3 (for my 3 boys)

1 Set = 30 Copenhagen’s, 30 Merkins, 3 partner wheel barrel rotations up the steps,

Soccer mom and Hushpuppy got after it beating everyone on their sets. We moseyed over to our favorite bridge where 3rd Degree loves to issue out punishment.

We lunged across the bridge and then we bear crawled back to our starting position.

Time expired as we ended in the circle of trust.

Good work!

-Show Me