Backblasts

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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

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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!

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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

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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!

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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

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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.

 

 

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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

 

 

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VQ & Ants – Broken Wheel – 9/25/18

The storms held off for Creeper to get his feet wet as Co-VQ. The ants, however, did not hold off according to Numbtucks.

10 PAX: Creeper (Co-VQ), Tebow (Co-Q), 3rd Degree, Numbtucks, Soccer Mom, Show Me, Stats, Barney Fievel, TypO+, Hush Puppy

Warm Up
Jog, SSH x 15, Inch Worms x 5, Imperial Walkers x 10, WMH, Squats x 10, Huggers, Roller Coasters, Merkins x 5

Workout
Merkin Mile – 4 laps around loop w/ partner
partner 1 does 10 merks @ halfway point of each loop while partner 2 planks
partner 2 does 10 merks after each loop while partner 1 planks

Indian Wall Sits – everyone on the wall while each PAX successively does 2 laps around concession stand

Bear Crawl Ring of Fire – bear crawl around pavilion one complete rotation CCW, then 10 merks each successively while all other pax in plank; RxR CW

Mary
Flutter Kicks, AH, Crunchy frogs, Side planks, Mountain climbers, Al Gore

Great work by Creeper leading us through the workout portion. I hope I used the word “successively” right because I doubled down and used it twice.

The Forge is happening this Saturday for those who aren’t attending the 4 year anniversary at Stonewall. 2ndF this Saturday night at TypO+’s house. Check slack for details.

SYITG,
-Tebow

 

 

 

 

 

 

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Stonewall 22 SEP 2018 — Running, Merkins, Pullups, Gorilla Humpers, Repeat

PAX:  Blue Mule (Q), Foxtrot, Black Lung, Big Stick, Hustler, Wall Ball, Electron (FNG)

Very humid and hot conditions.  Unpleasant.  Gloomy at the start.  The type of weather conditions you’re really only going to work out at 0600 on a Saturday morning if there are PAX waiting for you.

MOSEY:  @ 0600 three PAX took off…. then another PAX arrived at 0602 … then another three PAX at 0605… resulting in a 10 minute long warm up mosey.

WARM UP:  Stretches and arm circles and other boring stuff.

THE THANG:  Split up into two groups by birthdays which changed randomly during the three waves of the exercise.  One group runs from playground to corner of park and back, approximately ~4 minutes to run there and back.  Other group performs stationary exercise.

-Round One:  Three rounds of there and backs with pull ups in between.  That’s ~15 minutes of pull ups.

-Round Two:  Three rounds of there and backs with push ups in between.  That’s ~15 minutes of pushups.

-Round Three:  Three rounds of there and backs with gorilla humpers in between.  That’s ~15 minutes of gorilla humpers.

MARY:  20 count hillbillies, 20 count imperial walkers, 7 burpees.

Apologies for the delay in the backblast — YHC wasn’t scheduled for Q, so I didn’t schedule time during the weekend to do the BB — had to wait until Monday after work.

Welcome FNG Electron, who jumped in head first and held his own like someone who’s been posting for years.

Love,

Blue Mule

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Leg Day at The Hill

19 PAX fought the urge to fart-sack and came out for a good ol’ fashioned leg day at The Hill.

PAX: Cathy, Venus, Prevac, Big Stick, Foxtrot-talks-a-lot, Cinderella, the Spackler, Pop-a-lock, Trevino, Foley, White Russian, Frugal McDoogal, Yard Sale, Red Skull, Blood Clot, Money shot, and Black Lung took part in the main festivities. Bagger vance was present and doing his rehab exercises in the parking lot.

QIC: Boy Band

We started with a quick mosey up to the 50 yard line of the football field where we circled up for..

WOR: SSH, Good Mornings, Willie Mays, LBACs forwards and backwards, Overhead claps, slow and low squats.

Thang:

Mosey to the near end zone for a leg heavy ladder. The premise was as follows: Run sequentially shorter distances on the field while doing more intense strength building work in between.

Steps as follows:  1) Run set distance 2) Complete remaining distance to 100yds with alternative movement 3) Do exercise #1 (reps = to remaining distance) 4) repeat steps and 2 in opposite direction 5) Do exercise #2 (reps = to distance run) 6) Rinse and repeat with next rung of the ladder.

Distance:       Remaining :          Exercise 1:         Exercise 2:

100 yds           —                               —                            —

90 yds           Broad Jump          Merkins x10      Flutter Kicks x90

80 yds           Broad Jump          Merkins x20     Flutters x80

70 yds          Broad Jump           Merkins x30     Flutters x70

60 yds          Lt. Dans                   Squats x40       LBCs x60

50 yds          Lt. Dans                   Squats x50       LBCs x50

60yds           Bear Crawl            Dry Docks x40  Supermans x60

80yds           Bear Crawl            Dry Docks x20   — (short on time)

100yds         —                                —                               —

Mary: 15ct of the following: Toes 2 sky, Freddy Mercury, Pamela Anderson

COT

Thanks to everybody for coming out. The workout was simple but effective. Many moans and groans about not being able to get off the toilet the next day.  Most importantly, we learned that the Franklin guys need to step up their leg day and stop doing so many burpees.