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11s with Friends

PAX: Big Stick, Umbrella, Accounts Receivable, Big Bopper, Venus, Cathy, Magic Mike, Swamp Fox, Black Widow, Offshore, PSL, Black Lung, Prevac, Floppy Disk

QIC: Floppy Disk

15 assembled in the gloom this am at Cruel Hall for a brisk Friendly Friday. YHC dispensed with the disclaimer, explained the 6-count IC Burpee and we were off.

No formal warmup this morning. We moseyed, occasionally stopping for an increasing number of 6-count IC Burpees. The mosey took us around Crievewood Baptist, in between the baseball fields and down towards the playground where we stopped at the rails for some rows and calf raises.

THANG
3 sets of:
10x Rows
20x Calf Raises (each leg)

We finished this with AMRAP Rows to be performed until failure.

Feeling a bit warmer we moseyed to the pavilion for the main part of the morning. 3 sets of 11s with increasing level of difficulty.

Round 1: Merkins/Squats
Round 2: Mt Merkins/Jump Squats
Round 3: Atomic Merkins/Jump Lunges (both legs=1)

With the 11s under our belt we moseyed to the bus hill and did: Broad Jumps to the first speed bump, Bear Crawl to the second speed bump and Duck Walk (proper form emphasized) to the third.

Final mosey back to the parking lot for a quick Mary

Mary
Flutter Kix x20 (IC)
Freddie Mercuries x20 (IC)
Supermans x15 (IC)
Low Plank 1:00

YHC,
Floppy Disk

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Nobel Virus Bday Q

Q: Nobel Virus for his 28th

Pax: Aristotle, Iditarod, Scraps, Yosef

Warmup: Mosey, side shuffle, politicians, Hillbillies, imperial Walkers, Daisy pickers, side straddle hops all x11

Indian Run to playground
Bear crawl steps, plank and wait at top, crawl Bear back down the steps.
11’s- merkens and squats across the parking lot
Burpee up downs- each pax(5) called the down 4 times
Lunge back up the path.
Indian Run back to MMC, person in the back dropped for 5 merkens
Partnered up, 100 lbc’s and 150 overhead arm claps, alternated while partner ran sprints
Circle of Fire

CoT, BoM.

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Teabags for All

PAX: Boyband, Bagger Vance, Tool Time, Red Skull, The Strangler, Foley, Fox trot Talks a Lot, Venus/Razor, Trevino, Life Champ, Cinderella, PreVac, White Russian, FNG= Squee, Money Shot, Cowboy, Toga (QIC)

17 hard chargers posted for the first real day of Fall in Nashvegas.  Here’s how it went down:

Disclaimer followed by mosey to the southwest gate at the bottom of the hill.  WarmupOrama then partner up for Love Hill.., FRA edition= Partner 1 runs up hill and returns while Partner 2 executes walkout merkins/inchworm merkins while advancing up the hill.  Flapjack then switch to broad jump burpees followed by bear crawls.  Repeato until you reach the top of the hill.  Each team also rotated through carrying YHC’s favorite new toy/sandbag/Teabag for the running portion of the hill.

Mosey back to bottom of the hill and circle up for “Don’t ask me about abs”= complete ab exercise in cadence then flip to 5 quick merkins and a plank hold.  Repeato through ~6 core exercises.

Groundhog Day Lovehill with polar bear crawl (4 steps then merkin), Lt Dan, and crab walks to the top of the hill.

Mosey to flag for a quick round of American Hammers and APD.  YHC took us out.

NMM:  It really did feel cool for the first time in a long time in the gloom this morning.  YHC has missed The Hill since the knee rebuild, and it was great to be back to such a fun AO.  Some interesting observations: Cinderella can’t stay in cadence for SSH, Cowboy and Toga crushed Love Hill, everyone loves Teabag jokes, and Bagger’s scissor mobile is Da Bomb.

Strong work by all!

Stay Classy,

Toga

 

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Dirty 30

PAX:Cathy, Venus, Life champ, Tampa Libra, Pinterest (FNG), Cinderella, White russian, Dr smartt, Nature boy, Umbrella, Black widow, Boones farm, Grease trap, Offshore, T cell, Funyuns, BV
QIC: Bagger Vance

Temp: Mid 70s
Gloom Factor: High
0529:45 – Disclaimer

Mosey theough the park back to circle drive for WOR:

SSH x 14 IC
(Fashionably late Cathy & Razor)
Squats x 14 IC
Merkins x 14 IC
IW x 14 IC

Partner up for form and camaraderie

THANG:
Mosey throughout the AO stopping at various points for –

Dirty 30
30 Tuck Jumps
Mosey around the short loop
30 Pull Ups
(plank n wait for 6)
30 Merkins
Mosey to cut out on MD way
30 Squats
Mosey to Valet lot behind Brentwood’s tallest building
30 Thrusters (Prone)
Sprint to top of said building…wall sit for 6
30 Air Presses
Bear Crawl to light pole, crawl bear back and sprint to other end of lot
30 ASTs
Bear Crawl to light pole, crawl bear back and sprint to other end of lot
30 OH Claps (wall sits)
Mosey to end of lot down stairs
30 Thrusters (Supine)
Bear crawl steps to MD Way
Mosey back to playground stopping to gather PAX along the way
Tunnel of love
30 Toes to Bar
Mosey to parking lot
30 Burpees
(Flutter kix for 6)
MARY:
Plank Progression
F Kix x 14 IC
More Planking
5 Penalty Burpees
Beast rt/lt X 14 IC
Butterfly Sit Ups x 14
Time

NMM: Nice to have a large group to post this am. This AO has really taken off, grateful for the leadership of Funyuns and Umbrella, et al.

The Dirty 30 was a modification from a CF WOD that incorporates barbells and all that fancy gym stuff. T claps to yall for indulging my lack of creativity. This is T Cell’s second go round w YHC and the ripping of a CF WOD. COBAINS

I made a point to count out to 14 today in remembrance of a tragedy I read about on the Twitter…a 14 year old in Hermitage was arrested for the murder of another 14 year old. This is so sad and so unnecessary; prima facia evidence of us living in a fallen world. Prayers up for both families restoration and redemption.

Keep the Davis family in your prayers as they bury their 16 year old son today. This tragic situation is one no parent should have to endure.

BH:
T shirt order is up and ready. Order a couple to get you through the fall and winter.

YHC,
BV

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Die of Death

QIC: Iditarod
PAX: Yosef, Aristotle, Grohl, Scraps, CDL, Papa Juan, Noble Virus

WOR: Two laps around Courthouse. Politicians and side shuffles included.
GM x 12 IC
Daisy Pickers x 12 IC
WMH w BAC x 12 IC
RBAC x 12 IC
Michael Phelps x 12 IC
SSH x 12 IC

YHC discovered a new toy and purchased at the local dollar store a dodecahedron die with various exercises printed on the face of it. See List.

Squat Jumps
American Hammers
Wall Sits
Jump Tucks
American Hammers
Merkins
MTN Climbers
Run-Modified from original “water break”-YHC don’t Q those.
Split Lunges
Dips
Bicycle Crunches
Side Planks

The PAX took turns “rolling the die” PAX either can’t follow direction or “got creative” with how the Die was rolled. Thankfully the Die remained intact and was not lost on roof or under cars. Fun was had by some work was done by all. Much mumble chatter was made.

I’m sure we’ll see the die again.

COT

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Gross Tuesday Gloom

12 PAX came out in the gloom to experience what is known as the “Gross” workout. NumbTucks definitely had a gross voice for sure. Pre-party of 10 burpees on the min for 8 minutes was performed, cut short due to gagging on mucus.

PAX: Barney, Nimbus 2000, Creeper, Udder, Stats, NumbTucks (QIC), Soccer Mom, Tebow, Typo+, Woody (FNG), Gay Focker (FNG), Mall Cop (FNG)

Warmup
SSH x 48
Willie Mays
Hip Flexers
Merkins x 10
Squats x 10

Thang 1: The Gross (20 reps each exercise) –
**Run to 50 yd line in between – Al Gore while waiting between each exercise.
Merkins, Gorilla Humpers, Burpees, Squats, WW1s, Diamond Merkins, Lunges (each Leg), Plank Jacks, L. Dans, Double Shot of Jack Burpees, Jump Squats, Atomic Merkins

After this we did a long jog to Mill Creek Brewery with a 10 Merking speed bump. The plan was to go around the long way to the backside of fields. We lost an FNG and since we never leave a man behind we ran back to link up.

Thang 2: Bear Crawl Across Bridge (5 squat penalty for stopping)

Mary to Lot for count off and name-orama

Great work this morning, and pumped to have 3 FNGs. Remember to keep the Davis family in our prayers from Creepers church. Their son died this past weekend, he was in the youth group.

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The Forge Is Sharpened by Sterno

17 Pax came out to be welcomed by homecoming decorations and an evil plan by Sterno.

PAX: Nimbus 2000, Soccer mom, Tebow , Sterno (QIC) , Lovie , Pocahontas, Sprinkles, Mr Belding, Mursa, Weasel, TV Guide, Typo +, Ned Ryerson, Quickie, Creeper, Hush Puppy, NumbTucks

Warmup:
Some nice stretches, merkins, arm circles, and 110 SSH in cadence…yeah that’s right 110. Sterno explained later that was for 100 floors for 9/11. We all just thought he didn’t like us. Some good mumble chatter with Typo+ about homecoming mums.

Merkin Blimp Run (20 merkins work down) 110
Ran around the school with speedbumps from time to time. Started with 20 Merkins and worked down to 2, in increments of 2.

Partner work
1: 100 Merkins total, one partner does the exercise the other bear crawls down and jogs back (half the field)
2: 200 LBS. Crawl bear down and jog back
3:  300 Squats; politician down and 1 Boby Hurly at the end

Corners
Get on one corner of the practice field
Sprint long side, bear crawl shorts side, lunge walk long side, crawl bear short side to finish (some were thinking of spilling the merlot at this point.) 10 Burpee penalty at the end for too much mumble chatter.

Mosey back to starting parking lot, but speed bump along the way
10 burpees, 10 lunges, 20 Imperials, 25 planks jacks.

Mary
Merkins 20 IC, LBC, Flutter Kicks, American Hammers, Alabama Prom Date 

Remember tomorrow F3 dads in Franklin at Pinkerton Park (405 Murfreesboro Rd, Franklin, TN 37064). Bring some juice boxes, snacks, etc. See you all Tuesday!!

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Stonewall – 09.29.18 – “Four-More-Years!”

Twas a beautiful morning to celebrate F3 Nashville’s 4th anniversary, and, if you ask the 33 PAX who posted at Stonewall, they’ll tell you as much.

On September 13, 2014, a Charlotte man named Uncle Q’d the first workout at Sevier Park and thus began something life-changing in Nashville. Over the next few months, many men posted, some for their first workout and others who hadn’t missed since day 1. To honor some of the guys there in the infancy of F3 Nashville, YHC put together a Q-list and some greatest hits to celebrate.

QIC: Hi-Viz, Probe, T-Cell, Torch (Blood Clot proxy), Princess Aurora, Bad Boy

PAX: Funyuns, Zoolander, Crablegs, Bagger Vance, Tortoise, Big Bang, Care Bear, Bartman, Harvey Updyke, Dupree, Third Degree, Electron, Boyband fka Skidmark, Cowboy, Right Said, Bicentennial Man, Foggy Pirate, Big Stick, Foxtrot Talks A Lot, Black Lung (LIFO), Grisham, Pop-A-Lock, Hambone, Umbrella, Shootah, Waterboy, Vector

THE THANG:

Hi-Viz

After a perfectly executed disclaimer by YHC, Viz took the PAX off on a medium mosey over to the Community Center parking lot for a little COP:

  • SSH
  • SnL Squats
  • LBAC F/R
  • Merkins

Probe

Broke out a classic with the Merkin pyramid. PAX perform 1 Merkin on “down” count followed by 1 Air Press. 2 Merkins, 2 Air Presses…10 Merkins, 10 Air Presses, and all the way back down to 1. Let’s just say everybody’s merkin form deteriorated by the time we started going back down. A lot.

Mosey over to the soccer field for some sprint work. 50 Dan Jansens. Sprint goal to goal. 25 Squats. Sprint goal to goal. 50 Ski Jumps. Sprint goal to goal.

T-Cell

Mosey up to the tennis courts for Hell in a T-Cell. Line up across the sidelines for suicides. All PAX begin at the same time and keep repeating the pattern until time is called.

  • Round 1: Standard running
  • Round 2: Standard running
  • Round 3: Broad Jump out, backpedal in
  • Round 4: AYG Sprint to the last line and back

Torch

PAX braced themselves for the Blood Clot special they knew was coming. BURPEE APOCALYPSE. Burpees beginning at 10 and working all the way down to 1. This was followed by continuous SSH and dropping down for three Burpees each time down was called. 5ish rounds. Ended this session the only way we could: Double Shot of Jack x 12.

Princess Aurora

Mosey over to the base of Sunnyside Hill for a modified F3 staple: Sevens. Run up to the path, Clerkins at the top, back to the start, Jump Squats. Simple, yet effective.

Bad Boy

Mosey to the parking lot to break in the brand new F3 Deck of Cards. My memory is getting a little hazy at this point, but I believe we drew the following:

  • 25 Burpees
  • 50 Squats
  • 25 Plank Jacks

Hi-Viz (pt 2)

Closed it out with 5MOM.

  • Flutter Kicks
  • Hello Dollies
  • LBCs
  • Plank progression
  • J-Lo’s

COT/BOM

MOLESKINE:

It’s truly an honor to be a part of this great brotherhood we call F3 and to have the opportunity to lead you. There were faces I’d never seen, faces I hadn’t seen in a while, and face I’ve been seeing consistently these last 4 years. I’m glad to know that each one of them belongs to a man who is committed to bettering himself for the sake of his community. The G-School that followed was a great opportunity to discuss how to more fully engage each one of you and reach those we’ve yet to reach, and I’m very confident that we’ll be seeing a lot more new faces this time next year. But hopefully not Blood Clot’s.

BULLHORN:

  • T-Cell has instituted a monthly program called The Twelfth Man. Starting this month and rotating monthly, a PAX will own sharing leadership lessons and planning an opportunity to hear from local leaders. See T-Cell for more details.
  • A couple of launches are forthcoming. The official launch of The Trident down at Seven Springs and The Pound coming later this month, Thursdays in Nolensville.
  • Please continue to pray for the family and community of Darth Visor and those down in F3 Alpha and Cherokee where he posted.
  • We are asking Q’s to always make sure there is a phone in the group in case of emergency, especially when you are away from the starting point. Additionally, Bagger has reached out to a few of our PAX in medicine to coordinate a sort of condensed version of the Basic Life Support class. The idea is that this will not be an official class for which you receive certification, but it will provide enough knowledge to be dangerous in the event of an emergency.
  • As always, and especially for Darth Visor, Go Tigers.

PA out.

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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

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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!