Backblasts

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The Forge – 7/27/19

Pre-Party (5 PAX)
25 yd bear crawl, 5 warhammers, 25 yd crawl bear; 25 yd lunge walk, 5 floating starfish, 25 yd burpee bj; 5 tire flips/pax while other pax bear crawled/crawl beared beside; 3rdD, Staples, Huggy, Piccolo, and SexEd did that

17 PAX for the main event: 3rd Degree, Old Hickory, Kermit, Topper, Pocahontas, Freud, Guack, Barney, Sparta, Staples, TVG, Sex Ed, Huggy, Mufasa, Mr. Opus, Piccolo, Tebow (QIC)

WARM UP
Jog lap, then tennis court line drills –
high knees, butt kickers, high kicks, walking lunge, inch worms –
into GMs, BACs, calf stretch, lunge stretch

GET SOME
4 rounds (tennis court):
Wall walks x 3 (scale: HR merks x 10)
Duck Walk / Walk Duck (court width)

Parking Lot Burpee Suicide Race
1 burpee at 1st parking space line, run to curb (~60 yds) and back to 2nd line
2 burpees at 2nd line, run to curb and back to 3rd line
3 burpees at 3rd line, …
…
10 burpees at 10th line, run to curb / finish line

Playground Push/Pull:
5-10-15-20
Burpee Box Jumps
Dips
*10 underdoggies after each set

Back to the parking lot for a couple mins of Tabata to finish –
AH, WWII, MC, IW, Merkins

Happy birthday to Mr. Opus! Several celebrated his 37th with a post party of 18 double shots & 1 single shot of jack burpees. That’s a lotta jack. The playground push/pull was described as a couplet, but some debate arose about whether that was the case given the presence of a third exercise #teamcouplet. Props to the medic during this workout – needed it. Great work by all. See y’all next time

-Tebow

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Up By 5’s

GLOOM FACTOR:  no gloom.  it was a beautiful morning to exercise.

 

PRE-PARTY: 3rd Degree, Barney Feivel, Stats for 10 burpees on the minute for 10 minutes

 

PAX IN ATTENDENCE: Huggy, Professor X (Respect), Barney Feivel, 3rd Degree, Swinger, Show Me, Hush Puppy, Stats, Typo+ (QIC)

 

Q went long on his morning call with Mother Nature and came in hot.  3rd Degree led the PAX on a Show Me lap while Q planted the flag.  Q started, then ShowMe showed up!

 

DISCLAIMER / WARMUPS

15x Low-in-Slow Squats IC

10x SSH IC

5x Merkins OYO

Stretch Routine to loosen up

Good Mornings and WMH OYO

 

THANG 1

Buy-In: 5 Yurpees

 

5 Burpees

10 Merkins

5 Burpees

*moseyed to Painground*

15 Copenhagens

5 Burpees

20 Pull-Ups

5 Burpees

25 Lunges (per leg)

5 Burpees

30 WWI

5 Burpees

35 American Hammers (each side ½)

5 Burpees

40 Dwarf Kicks

5 Burpees

45 Squats

5 Burpees

 

Buy-Out: 5 Yurpees

 

 

THANG 2

Moseyed to back parking lot.  Split into two groups.  Group 1 goes while Group 2 recovers; flip flop.

 

5x Burpees + Sprint to the Trees.

 

We got in 5 rounds, then moseyed back to front parking lot.

 

CoT

Count-o-rama, Name-o-rama

 

POST-PARTY: ALL 9 participated in a 3rd Degree led 1 minute of Imperial Squat Walkers.  BOOM.  That’s right, all 9!

 

Q has been reading 1 & 2 Samuel over the past month or so.  From the time David was anointed King by Samuel to the time he actually became King over all Israel was something like 3+ years.  Once Saul died, he was anointed King over Judah.  Two years later he was anointed King over all Israel.  The takeaway is that David’s Kingship did not happen in his own time or in his own way.  It was completely God’s will and timing.  As you deal with your life, as you wait on things, please remember that they will happen in God’s timing and in God’s way, not your own.  Run to God and pray, read His word, and fellowship with other believers while you wait.  This is what God wants.  He wants you.

 

Despite having sleeping issue the night before every Q, I love leading this group and being led by the group.  You keep me moving in the right direction.

 

TYPO+

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25 July 19 413 Class 020 Week One

Temp: 60
Gloom Factor: Nil-ish

PAX: Worm, Twenty-One, Sticks, Offset, Famo, Zoom, Pretty Boy Floyd, Carrot Top, Mater, Sug, Chicken Hawk, Wiz, Tool Time, Spider Monkey, Hot n Ready, Black Widow, BnB, CAPSLOCK, Porcelain, CCR, Brother @ Law, Hot Route, Red Skull, TOGA, Reveille, Pop a Lock, The Dude (FNG), Bagger Vance

QIC: BV

0529:30 – Disclaimer

Mosey to Tennis Court/Parking Area

WOR:
SSH X 13 IC
Squats X 13 IC
Supermans X 13 ICp
IW X 13 IC
HB X 13 IC

THANG –

EVO I :
Burpees 10, 9, 1, 8, 2, 3, 7, 4, 5, 6
8 Count Body Builders x 5

EVO II :
413 Strong Q
4 Stations 4 Movements x 13 Reps w Mosey in between
413 & F3 Men pair off…413ers instructed to learn F3 Five Core Principles

Stop I
Squats x 13 IC
Merkins x 13 IC
Flutter Kicks x 13 IC (hands out to sides)
Squats x 13 IC

F3ers instructed to learn 413 Four Core Principles

Mosey to up main road w some side shuffle thrown in to little parking lot behind main building

Stop II
Jump Squats x 13 sgl ct
Atomic Merkins x 13 sgl ct
Flutter Kix x 13 IC (hands behind head)
Jump Squats x 13 sgl ct

Form up two lines for Indian Run back to Toga’s Gravel Pit with two speed bumps for 5 Burpee.
Flying EH on a runner, turns out that was Red Skull’s EH that was late and had been looking around for us at the StarEx.

Stop III TGP
Jump Lunges x 13 dbl ct
Peter Parker Merkins x 13 sgl ct
Reverse Thrusters x 13 IC
Jump Lunges x 13 dbl ct

Line back up and IR to Bus lot

Stop IV
Tuck Jumps x 13 sgl ct
Merkins x 13 IC
Reverse Thrusters x 13 IC
Tuck Jumps x 13 sgl ct

Mosey back to StartEx

P46

Circle Up while one PAX from 413 recites F3 Five Core Principles as the remaining PAX Burpee’d for +/- 2 mins and one PAX from F3 recites 413 Four Core Principles +/- 1 minute.

Mary
Flutter Kix X 28 IC

TIME

NMM:
Class 020 launched w/ a huge outpouring of support from the PAX. Love the idea of the F3ers and 413ers partnering up to get to know one another a bit and to learn each org’s Core Principles. T Claps to CCR for coming out pre-flight. Kotters to Reveille coming off the IR. Red Skull and I commented on how awesome it was to see all the F3 HIM out to support the new Class. Welcome FNG, The Dude, 413’s YOGA and Meditation guru.

BH:
5 Year Anniversary on 14 Sept, be there or be forever remembered as a guy who wasn’t there. Or not, who knows.

YHC,
BV

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MuRSA VQ Fever @ ThePound 7/25/19

Pre-Party: None

Conditions: PERFECT!

16 PAX in attendance for the last minute VQ from MuRSA:  BarneyFievel, Netflix, SexEd, Huggy, GlenGarry, Tebow, Nimbus1500, ShowMe, MicDrop, NumbTucks, HushPuppy, Mickey, OldHickory, TVGuide, MuRSA (VQiC) & 3rdDegree (CoQ, YHC)

Disclaimer/Warm’o’Rama

ShowMe lap

  • SSH IC x 10
  • SJ IC x 10
  • Inchworm Merkins OYO x 5
  • Tempo Sumo Squats IC x 10
  • GM OYO x 3

THANG

MuRSA Got down to business:

doctor making GIF

Mosey to the Soccer Fields to relive his past and spell his name:

  • M: 70 Merkins, because he was number 7, and no one should do just 7 merkins
  • u: Up-Downs…Football practice was relived with running in place until Q yelled “Hit it” when PAX drop to a Merkin then jump back up to continue running in place. We did this a thousand times because MuRSA scored a thousand points as a Kicker. Nimbus may have Q-jackman’d at somepoint…

Mosey back to the FootBall field

  • R: Creative Casey Jones tribute where PAX high-planked (or varied based on tiredness or woosiness of what they were planking over and subsequent PAX jumped over planking pax then when they reached the end of the line, they planked up. We progressed Sideline to sideline x 2.
  • S: MuRSA got injured and temporary paralyzed playing soccer so we honored his disability by baby-crawling, Seal-crawling and variations of both from endzone to midfield (take that signs!) Really, we did this because MuRSA noted our shoes were dirty and needed a thorough soaking and sand-scrubbing. Mission accomplished.
  • A: lastly, MuRSA wore a thousand different jersey numbers and made some game-saving tackles because his special team teammates apparently can’t tackle and left him to kick and cover, so we did 30 AHs each side was 1/2. Barney tempted the fates with the “How many?” question, but Q was merciful and left the number at 30.

The glory-days of MuRSA’s football and futball careers were over and left us fired-up like:

tackle GIF

MuRSA passed the baton to YHC and we headed to the bridge after recovering the Medic and rescuing it from some bad tunes…

Inspired by the #nutrition channel on F3Nolensville Slack, we had a Burpee Buffet and Bridge crawl with breakfast like kings (10 Burpees) then bear-crawl the bridge. Recover and Eat lunch like princes (7 Burpees) then crawl-bear back to start across the bridge with 3 Bonus Squats for any pausing needed and dinner like paupers (5 Burpees) and flutter Kix to the 6.

Lastly, on our mosey back to the parking Lot, we all performed variations of 10 pull-up buy-out. Don’t cheat your self with poor form. Humble yourself and get a buddy to help pull your chin over the bar if needed and go down to straight arms every rep.

1 minute high-plank to wrap it up.

CoT / Counterama / Namerama

BullHorn:

  • Great Job MuRSA keeping the Steak alive as KermiT would say…
  • 9th man was Nimbus who regaled us with tales of headphones, foster kids and cheap burgers.
  • IronClad Challenge is coming! Sign up for it (check the tab at the bottom) and/or sign up to Q HERE
  • Continue to keep health issues of multiple PAX or their families in your T&P: Sparta, SnowBall, Swinger, NumbTucks, LMP, Carrot, MicDrop and others I’m sure…
  • 3rdF opportunity to Bless NetFlix’s family with a meal to congratulate them on their daughter’s (premature) arrival: sign up HERE
  • NightPath: free night Ruck CSAUP Friday, July 26 with F3Franklin. Talk to 3D for more info.
  • F3Dads Camp in Tennessee in September!!! https://www.eventbrite.com/e/f3-dads-camp-runamuck-tickets-58879270483

That is all.

3D, OUT!!!!

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23 July 2019 — 5 PAX Calisthenics, Track, and Pullups @ III Pillars

PAX:  Moneyshot, Trapper Keeper, En Fuego, Toothless, Blue Mule

Conditions:  Very cool for summer in Tennessee.  Nice mellow sunrise.

Mosey from start to track

Warm-o-Rama:  Arm circles and claps, squats, good mornings, Willie Mayes Hayes

Thang 1:  Five stations:  run around the 1/8 mile track, burpee box jumps, squats, sit ups, push ups, each PAX takes a station, flapjack until all PAX has done each station four times (or was it five? I can’t remember….)

Thang 2:  Two groups:  One does knees to elbow pull ups, one does a lap around the track.  Rinse and repeat 5x, aim for 100 pull ups.  TCLAPS to all who hit the mark.

Sprint back to start and do five burpees.

Done.  Doesn’t look like much on paper, but don’t judge it if you weren’t there!

Bullhorn:  Libeery tonight, CSAUP Friday, 100 PAX convergence September, Qs go through AO Qs now, lift up those who are sick or unwell.

SYITG.  Blue Mule OUT.

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Broken Wheel on the roll

18 Pax got after it this morning as Broken Wheel Rolled on!

Pre Party: 3D led in Pre-party with Kermit and Show me for a tandum of Pull ups, diamond merkins and sumo squats on the minute

Conditions: Gloomy, 72 degrees and damp.

Pax: 3D, ShowMe (QIC), Nimbus, ToolTime, SteinBrenner, IG, TVG, Tebow, Kermit, DoubleBird, Mufasa, RagDoll, NetFlix, Mickey, GlenGarry, Scrooge, HushPuppy, Professor X

Show Me Lap

Warm up

Baby arm circles – 10 IC

Baby arm circles back – 10 IC

Copperhead squats -10 IC
Copperhead merkins – 10 IC
Side strattle hop – 10 IC
Smurf Jack – 10 IC
Australian snow angel- 10 IC (In honor of Q’s sister in New Zealand!)
Thang 1 – Parking Lot Fun
R1 – Pax lined up on far light poll
1 burpo for every 3 – lunges across Parking lot increasing 1 burpo after every lunge set.
R 2
3 – Bobby Hurleys to every 3 – lunges across parking lot
R3
Duck walk to middle light poll. 10 burpos commence duck walk to far light poll.
Thang 2 – Blue Falcon 
Pax were divided into two teams to brain storm for 30 sec and form a 2 minute workout challenge together as a team. Losing team 10 burpee penalty.
Team 1 – AMRAP Double shots of Jack
Team 2 –  30 Merkins 50 Squats
Thang 3 – jacked up – 
But first our 10 burpee penalty for Q’s stupidity and not having the rules to his own game!
50 – ssh
12 – Smurf jacks (Thanks to clever negotiation tactics from some of the PAX)
Mary
ABC – OYO
Seal Jacks – 20 IC
COT

Q encouraged Pax to consider 1 John 2:14 –  I have written to you, young people, that you are strong, and the word of God resides in you, and you have conquered the evil one. Does the word of God reside in us? Do you know Jesus as savior? Life is purposeless without this relationship.

9th Man Ragdoll thanks for sharing!!!

Announcements

BBQ Night coming soon

Iron clad challenge coming soon too.

Post Party

3D and Ragdoll busted out 10 Atomic merkins

Until Next Time guys!

Show Me

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Westeros 22 July 2019 – ~1.75 Miles with Coupons, Endless Pushups

Westeros 22 July 2019 – ~1.75 Miles with Coupons, Endless Pushups

PAX: Vector, Drago, Bicentennial Man, BnB, Crablegs, Harvey Updyke, Hi-Viz, Cub Cadet, Crawl Space, Blue Mule (QIC)

Gloom Factor: Sunny, hot, and humid. Not much gloom to speak of.

Coupons: 4 sets wrapped bricks weighing ~25 pounds. Awkward. Heavy. Relentless. Get some.

Warm-O-Rama: Mosey (with bricks, so how much of a warm up was it?), arm circles, squats, good mornings, willie mayes hayes.

The Thang: Mosey with coupons. Trade off as needed. Mosey from parking lot to top of Lover’s Circle and back. Pause twice on the way and twice back for AMRAP merkins – 60 second, 60 seconds, 40 seconds, 12 reps. At top AMRAP merkins while partner sprints around top of Lover’s Circle.

Mary: 50 count flutterkicks.

Doctor’s Orders: That was a lot of coupon carrying. 5 minutes as needed stretching in order to loosen up whatever ails you. You deserve it after all that coupon carrying.

Doesn’t look like much on paper, but the heat and distance ran really snuck up on you.

Men, it was a pleasure to lead you.

SYITG

Blue Mule OUT

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Bomber 12 July 2019 – 2100 Army Pull-Ups and Road Work

Bomber 12 July 2019 – 2100 Army Pull-Ups and Road Work

PAX: Bicentennial man, Hi-Viz, Bad Boy, Dewey Decimal, Firefox, Pumpkin Spice, Porcelain, Slater, Crablegs, Twin Peaks, Hambone, Lemon, Crawlspace, Toothless, Rightsaid, Trapper Keeper, Princess Aurora, Duplex, T-Cell, Tiny Dancer, Blue Mule (QIC)

Gloom Factor: Basically zero. Sun was up. Heat was obvious. Humidity was obnoxious.

Warm-O-Rama: Mosey short distance to the community center. Arm circles, side straddle hops, squats, and other nice and easy exercises to get loose.

Thang One: Group into threes. Goal = 100 Army pull-ups, which basically means a pull-up where your knees touch your elbows. One PAX does a set of pull-ups while one PAX does squats while one PAX runs one lap around the community center. When that runner gets back everyone flapjack. Rinse and repeat until everyone has a good faith chance to hit 100 – basically 6 rounds.

Thang Two: Road work. Run as a group around the golf course. Stop once for 20 sit-ups, once for 15 burpees, once for 1 minute squats, and once for 20 slow merkins.

Mary: Flutterkicks, hello dollies, jane fondas, and Homer to Marge.

Doesn’t look like much on paper, but the heat and distance ran really snuck up on you.

Men, it was a pleasure to lead you.

SYITG

Blue Mule OUT

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Defiant 7.22.19 – Super Cooper and 11’s

Image result for sweat

Conditions: 75 and mostly cloudy. Increased cloud coverage led to increased Gloom factor.

6 PAX embraced the Gloom including: Barney Fievel (QiC), Professor X, 3rd Degree, TV Guide, Little Miss Piggy and Huggy (welcome!).

Warm-Up: Show Me lap, 15 SSH and 10 squats IC. Top it all off with 10 burpees on the minute for 3 minutes.

Barney dropped his truck bed like it was hot, revealing a 20 pound coupon for each HIM that made it out of their fartsack.

Thang 1: Super Cooper (Exciting and New!)

The Cooper was one of the first routines I led and was borrowed from the Exicon. Sometime later, I came up with a variation of the routine called the Mini Cooper. The Super Cooper is the latest installment to the Cooper Series and involves a much shorter “track” and a much higher number of reps.

With coupon in hand, PAX perform 30 overhead presses, 30 curls and 30 squats before dropping their coupon and sprinting a short lap. Rinse and repeat for two more rounds, decreasing exercises by 10 reps each lap.

Thang 2: 11’s

MoT: Hairburners – Bear crawl while pushing or pulling coupon along with you.

Ginuwines: While holding the coupon to their chest, PAX drop into a squat while simultaneously pushing the coupon out in front of them. PAX gyrate stone to the left and then right before jumping back into a regular standing position and bringing the coupon back to their chest.

Warhammers: On your six, with coupon in hand, perform a WWI, then a 4-count American Hammer.

Mary consisted of 1 GM OYO because I’m not wasting my 45 minutes on stretching.

CoT

Men, we have a lot of praying to do! Continuing to pray for Netflix’s new baby and family. Remember to hit up Numbtuck’s Sign-Up Genius sheet to bring them dinner while they make numerous trips to and from the hospital. Little Miss Piggy received some test results that he’s following up on. PAX can reach out to him for more details. Continue to pray for Soccer Mom also as he spreads the message of the love of Christ. We’re praying that God take control in all of these situations and offer up our full cooperation.

Welcome Hunter Meadors, AKA “Huggy,” a new F3 transfer from Ohio!

-BF-

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7/19: Birthday Spice

Location: Bomber

Conditions: 77 and muggy

QIC: Pumpkin Spice

PAX: Bad Boy, Bagger Vance, Bareback, Black Lung, Bicentennial Man, Big Pharm, Crablegs, Crawlspace, Cub Cadet, Dewey, Firefox, Hambone, Harvey Updike, Hi Viz, Lunch Lady, Porcelain, Right Said, Tiny Dancer, Toothless, Trapper Keeper, Vector

YHC delivered a disclaimer, with the additional component that I recently injured my heel and, as such, we would not be running or jumping for the workout — celebrations were present and short-lived.

THE THANG

The PAX circled up at the shovelflag for some WOR.

Warmorama :

  • LBAC x 15
  • rLBAC x 15
  • Moroccan Night Clubs x 15
  • WMH x 15

The PAX then moseyed the few feet over to the base of the hill leading towards the stop sign. We ruminated on the best means to reach the top of the hill, and we unanimously decided that the Crawlbear (AKA The Backwards Bearcrawl, AKA The Gemini) was our best option. PAX did flutter kick and wait for the Six at the top of the hill. We then Lieutenant Dan’ed our way down the hill to the entrance.

PAX paired up as we walked over to the playground for the main event. As this marks the start of my final year of “HATE” in the COT, this was a HATE-themed workout. Each PAX would individually do 100 pull-ups, focusing on proper form. The main event worked as follows:

  • One PAX does a set of 12 pull-ups while the other does a core exercise until their partner finishes their set of 12
  • The PAX flapjack and continue to flapjack until 8 sets of 12 pull-ups are completed by each, finishing with a set of 4 done together
  • The core exercises done while partners are doing pull-ups are as follows
    • H – Happy Crunchy Frogs
    • A – American Hammers
    • T – Two-count Flutter Kicks
    • E – Extenders (basically the leg portion of a Happy Crunch Frog)
    • The HATE exercises were cycled through twice to account for the eight sets of pull-ups

After completing the main event, the PAX did some walking side squats back to the shovelflag for some additional Mary.

Mary:

  • High Plank Jack x 1 minute
  • Helly Dolly x 1 minute
  • Mountain Climbers x 1 minute
  • 6-inch hold x 1 minute
  • 5 Burpee buy out

MOLESKIN

  • The initial excitement for no running was quickly expunged by the ensuing lengthy uphill crawlbear. Debates were had regarding who can bear crawl the fastest — is it Lunch Lady? Crablegs? Dilly Dilly? It sounds like there may need to be a special event to know for sure
  • As is my habit, I repeatedly emphasized the importance of proper form with exercises. It is OK to modify as needed if you physically cannot do something — it is not OK to do something halfway just because you are tired and want to cut a corner. If you are finishing first and not doing the full reps/exercise, then your modification should be more difficult.

BULLHORN

  • Pray for Boone’s Farm, who was hospitalized after he suddenly passed out. He is now home and recovering
  • Pray for D Frost, his M, and their first 2.0 welcomed into the world just a week ago
  • Many great events coming up, including Libeery, Yuck Ruck, 5-year Nashville F3-aversary, Picnic at Porcelain’s, and more — see the various Slack channels for details

– Pumpkin Spice