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Ginuwinely Put Your Ballz to the Wallz

fox news GIF

Conditions: It’s raining men. Hallelujah, it’s raining men.

13 PAX in Attendance: Barney Fievel (QiC), Stats, Numbtucks, Creeper, Deliverance, Dongle (FNG, welcome!), Sterno, Tebow, Glen Garry, Staples, Nimbus 1500, Sex Ed, and Professor X.

Disclaimer – This was a 10/10, Grade A disclaimer. I might have to start dropping the “not a professional” part.

Warmorama

      • Show Me lap
      • 20 SSH IC
      • 10 squats IC
      • 20 LBAC

Now that we’re all warmed up, won’t you join me for a little jog up to the shed? There’s something I want to show you… Coupons! Let’s all grab one and get to work!

Thang 1: Coupon 7’s (Ginuwines and Yurpees)

Ginuwines are a little gem I came up with sometime last year. With coupon in hands and at chest level, PAX drop down into the athletic position while simultaneously pushing the coupon out in front of them. Gyrate the coupon from left to right before popping back up into standing position, simultaneously bringing the coupon back to the chest.

Think about the dance move from Ginuwine’s “Pony” and you’ll do fine. You gonna look fine too. Or ridiculous. We haven’t done this one since we started using cinder blocks for coupons. It hurts in the very best way possible!

Yurpees are the brain child of former F3 Nolensville PAX and current HIM of F3 Spring Hill, Ragdoll and Cheeze Whiz. Modified burpee in which PAX perform a clap merkin and two jumping knee taps. Every man hopes to leave a lasting legacy. You two have left us with a lasting soreness. Thanks a lot!

Mode of Transportation was bear crawl one way and lunges the other.

ginuwine GIF

Thang 2: Box Jumps and Ballz 2 the Wallz

Partner up. While partner one performs 5 balls to the walls against the park bathrooms, Partner two performs box jumps on the nearby bleachers. Keep rotating until 100 box jumps are performed as a team.

If you never thought you’d find yourself in a park at 5:30am, hanging upside down with your balls against a public restroom, elbow to elbow with a bunch of other sweaty guys…then I guess you’re “normal.”

PAX moseyed back down to the parking lot for a little Sally action, merkin style. TClaps to Nimbus 1500 for completing it! Definitely not easy after those Ginuwine’s. Good grief. Here I thought you had expended all of your energy when you blew that coupon into rubble with your farts.

Mary

      • 20 BBSU
      • 20 Freddie Mercury’s
      • 10 Alabama Prom Dates
      • 1 GM

Moleskine

      • F3 Nolensville’s Christmas Party is December 21st at Casa de Staples! Numbtucks is smoking a brisket! More details to come but mark your calendars!
      • This morning, we learned that Nimbus has trained himself to where he can now break coupons with his farts. Impressive.
      • We also learned that, while F3 is open to men of all faiths, in Barney’s mind, we’re a Jesus Shop. Sorry, not sorry.

-BF-

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5 December 2019 The Hill

CoQ at The Hill

TEMP: 36, perfect Ninja Ice weather
Gloom Factor: Low

PAX – Cowboy, Red Skull, Foxtrot Talks a Lot, Money Shot, Venus, Siri, Too Tall, Dilly Dilly, D’Mish o Nuts, Big Stick, Bagger Vance
QsIC – Big Stick, BV

Evo I – Big Stick
WOR: SSH X 50 IC
IT BAND STRETCH X 10 IC R/L
SNL MERKS X 10 IC

Partner Up –

Arm Lock Sprint 100 yds, 10 Burpees, Flap Jack RnR
Buddy Carry 100 yds, 10 Squats, Flap Jack RnR
P1 Bear Crawl 20 Yards both 5 Burpees, Flap Jack for 100yds
RnR switching Burpees for Atomics
Buddy Carry 100 yds, 20 Squats, Flap Jack

Q Swap

W Partner, Lunge walk at 10 yard intervals and perform the following Exercises in order according to the Yard Line :

Burpees x 10
OH Claps x 20
Merks x 30 (YHC partner, Dilly Dilly gives me multiple No Counts)
Big Boy Sit Ups x 40
Squats x 50

Reverse Lunge Walk and Step down Reps

Burpees x 40
OH Claps x 30
Merks x 20 (All YHC Reps counted here)
BBSU x 10
Squats on back Fence

First Inhabitants Run down main entrance to sidewalk up the stairs back to the lot.

Mary:
Plank Progression
F Kix x 20 IC
Plank Progression
Megan Barrys x 20 IC
Merks x 10 IC
Flutter Kix x 20 IC

TIME

NMM:
Always fun to riff off Big Stick knowing he’s more of an ad lib kinda guy and less of a plan kinda guy.

Venus 3/3 this week.
Cowboy dispensing wisdom to young Siri.
Dilly Dilly had a tough time w the O2 intake.
Money Shot as consistent as always, though a double digit PAX turnout pushes his limits.
Red Skull doing Red Skull things as he drug Foxtrot (who mentioned his Soaz no less than 100 times) around the gridiron.
Grateful to Too Tall for picking NSJ, err D’Mish up in the Solomon truck.

BH:
413 Give Back Supper tonight 1276 Foster Ave. Princes Hot Chix on menu.
First Friday Lunch tomorrow, check Slack for deets…likely be N Brentwood, Franklin Rd area.

YHC,
🎒🐜

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III Pillars 12/3/2019 – Golden Glutes Return

PAX: EnFuego, Crablegs, Silver Medal, Moneyshot, Bareback, Tampa Libra, Cowbell (FNG from Tampa), Toothless, Umbrella, PA

QIC: Boone’s Farm

Conditions: nice crisp 30 degrees

WOR:

  • SSH x20
  • WMH x10
  • LBAC x10 F/R
  • Merkins x10
  • scorpion x10

Thang:

Mosey to Hill Center parking deck stairs (~0.75 mi). Announce return of Golden Glutes (blend of Glutes and Ladders and Golden Horseshoe):

  • 20 merkins, lap 1 (up stairs (~5 flights), 5 burpees, down stairs)
  • 20 merkins, 20 storm squats, lap 2
  • 20 merkins, 20 storm squats, 20 dry docks, lap 3
  • 20 merkins, 20 storm squats, 20 dry docks, 20 WWI, lap 4
  • 20 merkins, 20 storm squats, 20 dry docks, 20 WWI, 20 lunges (10 each leg), lap 5 (drop burpees after this lap)
  • 20 storm squats, 20 dry docks, 20 WWI, 20 lunges, lap 6
  • 20 dry docks, 20 WWI, 20 lunges, lap 7
  • 20 WWI, 20 lunges, lap 8
  • 20 lunges, lap 9

PA nearly finished, but we had to head back for time.  We ended with a little extra credit, just over 3 miles and ~40 flights of stairs.

Great work by all and great to be back at III Pillars. Remember in this Advent season that we celebrate the incarnation of Jesus who came to take on our sorrows and give us hope.

Always an honor,

BF

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Titan – Dec 4th – “Hanging with Ralph”

Dec 4th, 2019

Gloom: 40 and clear

PAX: Siri, RightSaid, BlackLung, Money Snake, Reveille, Ralph, Drago, BnB

QIC: Crawlspace

Warm up: quick jog around the park, side straddle hops, Willie Mays Hayes, squats, LBCs, air presses, shanooks, RLBCs etc…

Work: teams of 2 alternating bear crawls / lunges to the building (from the playground) with:

      • 200 squats
      • 200 merkins
      • 100 pull ups
      • 200 LBCs

After we jogged to the Parthenon for Mary.

Mary: hello dolly, LBCs, leg lifts

COT: we closed out the morning with a quick recap: 4:13 Strong dinner tomorrow and RSVP for Revs fancy pants dinner.

SYITG,

YHC Crawlspace

 

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Ruck Carrossel

Conditions: Sweltering

6 PAX in Attendance: Nimbus (QiC), Numbtucks, 3rd Degree, Staples, Bieber & Kermit

Warmorama

    • 20x “8 Count” Man Makers (Cadence was scrapped immediately for the ol’ OYO model)
    • 20x Ruck Sit ups – Ruck to the sky
    • 20x Ruck Thrusters
    • 20x 4 Count Flutter Kicks IC

Heavy Ruck 1/2 Mile Lap – 3 Pairs, all with extra weight

    • Pair 1 – 60# Sandback w/Handles (Gonna feel this one in the forearm tomorrow…actually right now)
    • Pair 2 – 40# Sandbag w/Handles
    • Pair 3 – The Medic and my phone

THANG ONE: 6 Lifts for a minute per w/15 seconds between to rotate.

    • Reverse Merkin – 45# Ruck
    • Ruck Swings – 20ish# Ruck
    • Clean & Jerk – 60# Sandbag
    • Curls – 30# Ruck or Plate depending on when you got there
    • Rows or High Pull – 20# Ruck
    • Overhead Press – 40# Sandbag

Heavy Ruck 1/2 Mile Lap w/weight rotation between pairs

THANG 2: Pass the Sack

Round 1: 5 PAX wall sit on the ICY bridge with their ruck held out front, while PAX 6 bear crawled to the front of the line – Pass your Sack to the left and rotate bear crawler Indian style.

Round 2: 5 PAX wall sit with their ruck held above their head while PAX 6 bear crawled to the front of the line – Pass your Sack to the left and rotate bear crawler Indian style.

Heavy Ruck some random distance to get pair 3 a shot at the 60#, but we ran out of time…Done.

Moleskine

    • I think some moves from this morning might bleed over into the forge this week.
    • Bieber got his awesome new purple ruck this morning and it didn’t disappoint.
    • We learned a good bit about star wars time lines?
    • A decaf coffee option may be added to the que when Kermit is around.
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Bear Square variation featuring our very own BearCrawl Bridge.

Conditions: Not wet, No Mosquitos & No Sunburns

13 PAX in Attendance: Nimbus (QiC), Numbtucks, Creeper, Gaylord Focker, Stats, GlennGary, Deliverance (New to F3 Nolensville), ShowMe, ProfessorX, Tebow, Huggy, Barney & Old Hickory

Warmorama/Disclaimer: Did a couple arm circles and some leg stretching…not big on warmups…

Warm up 2 (Partner)

    • 50 Pull-ups or Rows w/Apolo Ohno filler between sets.

Mosey to the Bridge (or The Meat of this Q)

Thang One: Bear Square Sequence (Starting Point, BearCrawl Bridge)

The Plan – Between Each 50 Steps, Execute One Bear Square Sequence

    • Rocky Log Carries – 50 Hops
    • Duck Walk – 50 Steps (Waddles?)
    • Crawl Bear to end of Bridge

Due to the narrowness of the Bridge, The Plan Changed (“What Plan” ~Barney) – Now we’re going the length of the bridge before each Bear Square.

    • Bear Crawl
    • Crab Walk
    • 25 Frog Hops, Lunge Walk to the the Wooded Part, THEN…Bridge Assisted HandStand walks – 25 on each side.  “GET YOUR SQUARE”

Mosey back to the lot for…

Thang Two: Ab Ripper HIIT – One Min On, 10 Sec Rest

    • Switches
    • Plank
    • Floating Starfish
    • Push Planks
    • Reverse Crunches
    • Dwarf Kickers
    • Standing Oblique Crunches
    • Wine Mixer…Ran out of Time, Dang!

CoT/Numbers/Names

Moleskine

  • It’s good to be home. I’m grateful for this group and how consistent you men are.
  • Lots of prayer needed.  Continue to pray for LMP’s Wife and Fam, Staples’ Mom and Sparta’s boy.
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Westeros – Dec 2nd 2019 – Love Circle Summit

Dec 2, 2019

Gloom: a wet 39°

PAX:

Tcell, Cub Cadet, Vector, Siri, Harvey Updyke, Drago, Reveille

QIC: Crawlspace

Warm up: quick jog to the parking lot, side straddle hops, Willie Mays Hayes, cherry pickers, squats, lil baby arm circles, shanooks, air presses, reverse lil baby arm circles etc…

Work: Indian run to Love Circle – after summiting:

  • 75 merkins
  • 75 burpees
  • 75 jump squats

*option to trade in 1 Love Circle lap for 15 reps of any exercise

Then mosey back for Mary!

Mary: leg raises, lbc’s, hello dolly, American hammers, hcfrogs, etc

COT:   Sign up for Rev’s gentleman’s feast as he is very generously picking up the bill if you RSVP, right Rev?

4:13 dinner this week??

SYITG,

YHC Crawlspace

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Titan – NOV 27th 2019 – Light stretching at the Parthenon

NOV 27th, 2019

Gloom: 40°

PAX:  Pumpkin Spice, Blue mule, Shooter, Crablegs, Rightsaid, Drago, Siri, Defrost, Blacklung

QIC: Crawlspace

Warm up: quick jog to the Parthenon, Willie Mays Hayes, squats, lil baby arm circles, air presses, reverse lil baby arm circles etc…

Work: Indian run around the park with leader calling various sets of 10 reps ending at the Parthenon where each PAX performed:

  • 100 Boxjumps
  • 100 Burpees
  • 100 Merkins
  • 100 Squats
  • Then Mary!

Mary: leg raises, LBC’s, hello dolly, American hammers, etc

COT: Rev’s gentleman’s dinner is coming up as well as Thanksgiving!

SYITG,

YHC Crawlspace

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F3 Turkey Trot – The Hill 11/28/19

5 came out on Thanksgiving Morning for The Hill’s version of the Turkey Trot.

PAX: Frugal Macdoogal (QIC), Bagger Vance, Big Stick, Money Shot, JK

For our workout, we ran 3 laps around FRA’s campus and stopped at 11 stations for an exercise.  Overall, totaled about 3.5 miles, 70 floors, and 33 stations.

Here’s the course map:

We started in the top lot and ran south, down to the amphitheater, around the middle school, up around the north side of campus following the drive, then back around the football stadium before heading back to the beginning.

Here are the exercises:

1. Sandbag Squat and Press x 10

2. Amphitheater Jumps x 1 set

3. Up/Down Stairs x 1 set

4. Kettlebell Swings x 10

5. Dumbbell Curls x 10

6. Jump Rope x 100

7. Pull Ups x 10

8. Med Ball WWIs x 10

9. Merkins x 10, then Bear Crawl to other speed bump

10. Dirkins x 10

11. Irkins x 10

It was a great workout and excuse to stuff ourselves with Thanksgiving food later in the day.

Till Next Time,

Frugal

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Bomber – 11.29.19 – “A Post-Thanksgiving T.H.A.N.K You”

9 HIM got after it the morning after Thanksgiving to work off some of that stuffing, mashed potatoes, and pumpkin pie with a gratitude-focused workout.

PAX: Crawlspace, Cunning Linguist (QIC), DFrost, Gentle Red (FNG), Hi-Viz, Right Said, T-Cell, Toothless, Trapper Keeper

At 0530, YHC gave the Disclaimer and then we moseyed out the 48th Street entrance to McCabe and toward the Sylvan Park Elementary School for our WOR:

20 x SSH
12 x LBACs
12 x rLBACs
10 x Windmills
12 x WMH
10 x SnL Squats

From here, we moseyed over to Wyoming where we turned left and headed on toward the gazebo area of McCabe Park for The Thang:

THE THANG – T.H.A.N.K. You
PAX partner up in pairs, with 1s performing the exercise while 2s run toward the stop sign at 51st and back to gazebo, then flapjack until completion.
Exercises were as follows:
50 x The Burpee
100 x Humpers (of the Monkey variety)
150 x Apolo Ohnos
200 x merkiNs
250 x Kicks (of the Flutter variety)

Upon completion, we moseyed back the way we came and landed on our sixes for a few minutes of MARY:
12 x Flutter Kicks
12 x Alabama Prom Dates
12 x Freddie Mercuries
12 x LBCs

COT/BOM

Philippians 4:6-7: “Do not be anxious about anything, but in every situation, by prayer and petition, with thanksgiving, present your requests to God. And the peace of God, which transcends all understanding, will guard your hearts and your minds in Christ Jesus.”

MOLESKINE:

Welcome to F3, Gentle Red!

I just want to express my gratitude and thanks to all of the HIM of F3 who I have interacted with up to this point in my journey. You are all an inspiration, and it is always an honor to lead you!

BULLHORN:

F3 Room at the Inn – check the 3rd F channel on Slack for details

Order your F3 Nashville swag ASAP! Orders will be taken until end of day 11/30! Here’s the link: https://f3.mudgear.com/products/f3-nashville-winter-pre-order

This is C.L., signing off. See you in the gloom, gents!