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The Fourth F: Crapper Presses

PAX: T-Cell, Moneyshot, Venus, Bagger Vance (FIFO), En Fuego

QIC: En Fuego

Conditions: Gorgeous sunrise and an idyllic 64 degrees

No theme for the workout – we are simply shooting for both simple and effective in our perpetual yearning for S3T2.

0530 arrives, we disclaim and head to the soccer field for WOR following a 30 merkin buy-in.  YHC led the PAX thru 12 reps of the following – WMH, LBAC, OP, RLBAC, GMs and Scorpion Stretches.  In an unusual twist, YHC was forced by his fellow PAX to not only keep cadence but the count as well.  Grace extended.

Head to the base of the parking lot to begin the Thang.  Relatedly, if anyone has the contact info to JT Moore’s soccer fields grounds caretaker, please forward to BV.

The Thang:

Workstation 1 – Chest & Shoulders

Starting at base of parking lot, Bernie Sanders to first speed bump and perform 5 merkins; run back to starting point.  Bernie Sanders to second speed bump and perform 10 merkins; run back to starting point.  Complete rhythm through the five speed bumps, and on final return to starting point knock out an extra 30 merkins.  105 merkins later, we are all in and mosey to far end of soccer field for:

Workstation 2 – Legs & Back

Sprint length of the soccer field, perform 30 squats; sprint back to starting point and perform another 30 squats.  Then run from there to playground and complete 40 Steve Irwins.  Return to initial starting point.  All in, we mosey to the baseball field for:

Workstation 3 – Triceps

Partner up; Partner 1 begins repping out dips in the dugout while Partner 2 bear crawls around the four bases, starting at home plate.  Flapjack.  PAX agree aforementioned grounds caretaker of soccer field definitely not the same one running shop on the diamond.  All in, BV hugs it out and says his goodbyes.  PAX then perform extended crab walk from third to first, lining the outfield turf along the way.  Venus confirms it was easier for him to get to first base 20 years ago than today.  Triceps are shot – we head back to Workstation 1.

Repeat Workstation 1 – with YHC instructing PAX to alter lean of the merkin (i.e., if first round was more irkin, do derkins this go-round).  All in, we head to repeat Workstation 2, sans the Steve Irwins.

Just shy of 5 minutes on the clock, we huddle up for Mary, where we perform ascending 1:4s of BBSU and 4-count Flutters.  Got to 5:20 before time called.  Mosey back to starting point – where Moneyshot reminds us all of our 4th F duties, namely, un-topple any toppled crappers identified along the AO.  One is spotted, PAX display impressive 4th F spirit.

Good work today fellas – YHC has us down for about 2.25 miles of AO terrain covered,  240 merkins knocked out, 100+ squats, some Steve Irwins and some triceps that won’t be feeling 100% tomorrow.

Announcements:

  • Leadership luncheon June 21 at noon at Thistle Farms; get your HCs to Vector
  • The Skunk takes a road trip to the friendly confines of the III Pillars AO (St. Paul / Green Hills Community Church campus) next week.

Honor to have led and appreciative to live out the gloom with each of you

En Fuego

 

 

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10 PAX Stood Up @ Westeros – 6/3/19

PAX: Pumpkin Spice, Trapper Keeper, Defrost, Reveille, Black Lung, Blue Mule, Crawlspace, Hi-Viz, Bicentennial Man, Right Said

QIC: Right Said

WOR:

Mosey

SSH

LBAC

rLBAC

Air Presses

GM

Windmills

Merkins

Squats

 

Thang

Stand Up: PAX held People’s Chair while the song Stand Up for the Champions by Right Said Fred played. Each time the phrase “Stand up” was heard, the PAX stood up and then went right back into People’s Chair. 3:18 song. There was lactic acid aplenty.

Short mosey to Marlborough and Chesterfield for 10 merkins followed by 5s between Chesterfield and Fairfax with merkins and squats.

Mosey back to the school pick up circle for a group exercise inspired by Trapper Keeper’s soccer game. Standing in a circle, each PAX took a turn naming an exercise and a rep count and then the volleyball was passed around the circle until the ball touched the ground. The number of touches before the ball hit the ground was subtracted from the initial rep count.

Mosey back to the start.

Vector’s Leadership Lunch is coming up Friday, June 21. RSVP to Vector.

Prayers for Ludwig’s wife and the family.

 

-YHC

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A little running at the cow – 6/3/2019

PAX: Backlash, Offshore, Penny Loafers, Tiny Dancer, Leatherneck, Olan Mills, Umbrella, Black Widow

QIC: Boone’s Farm

WOR:

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

Thang:

Mosey to GWP.  Complete 3 full laps around 0.8 mi path, stopping first lap at playground for:

  • 10 pull-ups
  • 15 swerkins
  • 20 dips

RnR

2nd lap stop about quarter way around for:

  • 10 burpees
  • 20 merkins
  • 30 LBCs

continue to playground:

  • 10 alternating shoulder taps
  • 20 squats
  • 30 flutter kicks IC (YHC mistakenly called out LBC and then proceeded to confuse everyone)

RnR for 3rd lap, with addition of 2 gassers on the basketball court before finishing lap and heading back to parking lot.

Great work by all to get the week started right.

Continue to pray for those with illness and need of healing (Penny Loafer’s wife, Ludwig’s wife, and Spicoli).

Saturday 545 ruck with Leatherneck, meeting at First Watch on Franklin Rd, breakfast at 7.  Come get workout and fellowship

Always an honor,

BF

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The Big Board Comes out for a Hateful 8 Beatdown at Defiant

GLOOM FACTOR: Was a beautiful 62 degrees this morning, a perfect way to start the week.

 

11 PAX: Creeper, MurSA, TVGuide, Staples, Barney Feivel, Old Hickory, Altidore, Gaylord Fockker, Voyeur (FNG), SexEd, Typo+ (QIC)

 

Disclaimers, Intros, etc,

 

WARMUPS:

ShowMe Lap

10x SSH IC

10x LBAC IC

10x rLBAC IC

10s Low-In-Slow Squats

 

The Thang

THE HATEFUL 8:  8 ROUNDS, with 8 reps of each:

  • Merkins (vary up hand placement each round)
  • WarHammer
  • Squats
  • Slutter Kicks
  • Pull-Ups
  • WW1
  • Copenhagens
  • Burpees
  • RUN TO FENCE AND BACK
  • High Plank to 6

We completed all 8 rounds in the allotted time!  Great work guys.

Due to number of exercises, Q busted out a big white board.  Wonder if he’s compensating?  Exercises were listed for ease (and so Q didn’t have to keep repeating the exercises).

 

CoT, Count-o-rama, Name-o-rama

  • Welcome FNG Voyeur!
  • Prayers for Staples Mom as her dementia is worsening quickly.
  • Gaylord and his M are both in Grad School. M is dealing with Anxiety.  Prayers as she works through it.
  • Praise for Barney’s interview. It went very well and was able to connect with one of the interviewers on a personal level. Should hear back today on the interview.

 

As usual, its an honor to lead you.  See you back out there!

 

TYPO+

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Atlantis – 05.30.19 – “Lingchi”

7 PAX experienced the lingering death at Atlantis this week. At least the weather was nice!

QIC: Princess Aurora

PAX: Crablegs, Crawlspace, Lunch Lady, Right Said, Trapper Keeper, FNG Woodstock

THE THANG:

Disclaimer and long mosey around the lower fields with some Buttkickers, High Knees, Side Shuffles, and Backpedals strewn throughout. Back to the flag for COP:

  • SSH x 20
  • WMH x 20
  • SnL Squats x 15
  • LBAC x 15
  • Overhead Claps x 15
  • RLBAC x 15

Torture time! YHC quizzed the PAX to see if anyone knew what “lingchi” was.

*Crickets*

So, a quick educational moment for you, dear reader: lingchi is the term given to an old torture and execution technique during which the “recipient” had small pieces of flesh cut away over time. Westerners came to call it “death by a thousand cuts,” and that was to be our theme of the day.

As a group, the aim was to complete 1000 reps of the following:

  • Clerkins
  • Upright Rows (30# plate)
  • Thrusters
  • Sumo Squats (CMU)

After a rocky start in terms of tracking reps (#Qfail), we eventually settled in to a system of marking on the pavement as reps were completed. No surprise that the Thrusters were the first to be knocked out. While time ran out with our counts for Upright Rows and Sumo Squats somewhere in the high 800s, most impressive was that we completed the Clerkins in the eleventh hour. That’s 143 clap merkins each, and if you’ve never done that, YHC recommends you keep it that way.

COT/BOM

MOLESKINE:

Tclaps to everybody for dogging this one out. Had YHC not dragged you around for a half-mile and 5′ COP to start, 1000 reps would’ve been hit across the board. Special shoutout to FNG Woodstock for enduring this as his first workout. Please come back!

Other observations: the scent of fresh cut “grass” in the air, Right Said always keeps a pen and pad handy, and sometimes you just don’t need Mary to close it out.

BULLHORN:

  • June 21: Vector Leadership Lunch at Thistle Farms
  • Late July/Early August: Social Ruck CSAUP
  • September 14: 5th Anniversary Workout – Save the date!
  • Late October/Early November: TN CAN RUCK 002!
  • Be on the lookout for some site upgrades and other new initiatives to help connect the PAX and disseminate information.

PA out.

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F3 Nation Classics 1 June 2019

Temp: 70
Gloom Factor: some fog rolling out

PAX: Dizzy, Snooky, Lone Star, Joey Freshwater, Tiny Dancer, Pop a Lock, Operation (FNG), pancreas, kwame, type o +, Bagger Vance

Disclaimer- 0559:30

Quick 10 Burpees to get the juices flowing.

Welcome to the show Joey Freshwater…

Mosey to the front loop, back around to the backside of the Outhouse for 10 Hand Stand Push Ups.

Circle Up for WOR:

SSH X 13 IC
HB, IW, Squats x 13 IC
(Welcome Pancreas…7 Burpees for being tardy)
SUPERMANS X 13 IC
BEAST R/L x 10 IC

THANG: Partner up 1s and 2s.

Evolution I
DORA 1,2,3
100 Merkins
200 Squats
300 4 CT Flutter Kix
P1 works, P2 runs 1/2 the parking lot, Flap Jack til finished.

Evolution II
Dirty McDuece (truncated and modified)
P1 runs to Bridge, P2 does work set
SSH
Atomic Merkins
Lunges
(Q fail here, supposed to be w partner, 4 laps, 3 exercises -upper,lower, abs)

Evolution III
Not the worst idea I have ever Qd but can’t remember the last time I Qd something like this on the fly and was more regretful.
Pyaramid 7s Burpee Pullups (or rows if you’re modifying)
1,2,3,4,5,6,7,7,6,5,4,3,2,1

We finished w just about :03 to spare.

Circle up, count off and Name O Rama

NMM:
Welcome FNG Operation, a group retirement plan guy that plays board games…Hot Lips Houlihan and One Foot in the Grave were summarily dismissed, YHC will keep trying.
Quick summation of the three Fs for the FNG and some that may be uninitiated.
Disclaimer on the COT as well as why F3 started.

BH:
Penny Loafer’s wife, Ludwig’s wife, Dupree’s wife. Additionally some Ms and Mother in Laws out of Nolensville.
413 Running Group week II next week. Come out and help us push the 413 guys.

YHC,
BV

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Gladiators – 05.31.19

With the Q headed to Italy for a few weeks of R&R, the PAX joined him for a “live re-enactment” of the Colosseum as gladiators themselves. It was a good battle.

Conditions: What every gladiator dreams of battling in

QIC: Toothless

PAX: Princess Aurora, Napster, Bicentennial Man, Steinbrenner (F3 Memphis), Bad Boy, Porcelain, Right Said, Vector, Firefox, Dewey, Hi-Viz, T-Cell, Lunch Lady, En Fuego, Cub Cadet, Crawlspace, Hambone

Warm-A-Rama:

  • Slow run from post west, cross lot, back around McCabe center, up to upper lot
  • 15 x SSH
  • 15 x WMH
  • 15 x LBAC
  • 15 x RLBAC
  • 15 x Air Presses

Main Event: Gladiator Run

PAX pair off by counting in 4’s, and then split into pairs via 2’s and 4’s turning to right

Pairs from 4’s and 3’s form one group, 2’s and 1’s form another

Alternate between half of the group exercising while the other half runs around the upper lot.

PAX did everything in their pairs, with the option to share the total of the following individual exercise counts:

  • Set One
  • 30 x Squats
  • 10 x Burpees
  • Set Two
  • 25 x Merkins
  • 50 x LBC

The first group (1’s and 2’s, or 3’s and 4’s) to finish both sets wins that round and gets a breather until the other group finishes their exercises.

Example round: Run, Set One, Run, Set Two

Rinse & Repeat x 1

On the third set, if the running group completely passed all members of the other group with all of their members, it would count as a bonus win.

Scoreboard:

1’s and 2’s – 2 wins (almost caught passed in round 3)

3’s and 4’s – 1 win

Finished with 30 burpees minus the win count x 5, so 20 and 25 respectively

Mosey back to post for Mary

Mary:

Rotating Mary called out by the Gladiators (PAX) down the line until time

Announcements:

  • Leadership Lunch coming up on June 21 – details and ability to sign up are here at this link, click it!
  • Spring Hill AO is being added to the Q signup sheet and is officially open, Tiny Dancer has more details

 

Every PAX put brought a solid effort this morning. I’m publishing this from my layover in Boston pre red eye flight to ??, so since I’ll be DR just know that I’ll miss y’all and will be counting on some help knocking off the pasta weight when I get back. As always, it was an honor to lead!

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The Buffalo – 05.31.2019

It’s payday and it’s Friday.  So it’s a good day.  Here’s what we did at The Buffalo to celebrate.

Conditions: Absolutely delightful.

PAX: Hipster, Pocket Chicken; Roundabout (FNG); Locusts and Honey (FNG); Hot Route; Small Things; Tampa Libra; Brother at Law (QIC)

WOR: Mosey around the tennis courts.  Circle up for SSH x20; GM x10; WMH x10; LBAC lunge x10; reverse LBAC w/ lunge x10; Imperial Walkers x10; Hilbillies x10; Slow and Low merkins x10.

THANG: Two of us grab coupons a la Pocket Chicken and everybody meet at tennis courts.  Then we did something that according to the Exicon is call Colonel Trautman.   Okay!  Everybody gathered at tennis courts, roughly 20 yards from playground.  P1 runs to playground for three pullups, then runs back to tennis court.  P2 does 10 merkins then holds high plank.  Tag out when P1 returns.  Rinse and repeat.  Each pair went at least four times, so 12 pull ups, 40 merkins, and some good high plank time too.

Mosey to the big hill at Shelby Ave.  One partner runs backwards up the hill, then forwards back down, while second partner AMRAPs the following: Set 1: Merkins; Set 2: Dry Docks; Set 3: Mountain Climber Merkins.  Tagging in and out throughout.  Rinse and repeat entire thing once.

Mosey back up to tennis courts for some four corners.

Corner 1: AMRAP Squat and overhead press with 25 lb weight plate.

Corner 2: AMRAP Ariana Grandes

Corner 3: AMRAP Lt. Dans

Corner 4: 30 LBCs.

When the 30 LBCs are done they mosey to the next corner, who then mosey to the next corner, so on and so forth.  We made two full rotations with our time left.

Mary: American Hammers x20; ASTs x20; some leg stretches because it sounded good; 5 burpees for trash talking Tampa Libra who has no time for feelings.  All done.

Announcements:  Lots of F3 and F3-adjacent families to keep in our prayers.  Sinclair family, Penny Loafers family; Tampa as they begin process of adoption; lots of new dads and dads with little ones on the way too.

T Claps to Pocket Chicken for promotion at work.  I want to say Commander.  I hope that’s right.

Always an honor to work with and lead you guys.  I’ll be in California next week but can’t wait to get back at it.

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31 May 2019 MARSOC SHORT CARD

Temp: 70s
Gloom Factor: Nil
PAX: Venus, Atlas, Offshore, Big Perm, PREVAC, Accounts Receivable, Movin on Up, D’Mish, Master Splinter, Dupree, CAPSLOCK, Yard Sale, Edible Arrangements, Bagger Vance
QIC: Offshore, BV

Quick mosey around the school w some high knees, butt kickers, lunge walk, Bernie and trash pick up.

WOR:
Squats, Good Mornings

Thang:
MARSOC
0. 30 Push-ups
0. 30 Air squats
0. 30 Crunches
0. 10 Burpees
0. 10 Windmills
0. 30 Push-ups
0. 30 Mountain climbers
0. 30 Flutter kicks
0. 10 Burpees
0. 10 Cherry pickers (4-count)
0. 30 Push-ups
0. 30 Star jumpers (or jumping jacks)
0. 30 Back Extensions (“supermans”)
0. 10 Burpees
0. 10 (Brain Fart)
0. 30 Push-ups
0. 30 Lunges
0. 30 Hello dollies
0. 10 Burpees
0. 10 Chain Breakers
0. 3 Sets Max rep Pull Ups

+/- 5 minute plank progression

Hand over to Offshore
Partner Carries, Indian Run, Suicides

Mary:
American Hammers
GMA

Time

NMM-
Classic workout in a box. Not a lot of creativity but I did see some unpleasantly, unsatisfied customers.
Kotters to Venus on his return to earth from the Need to Breath tour.
T Claps to Atlas (Double Respect) for three posts this week.
BH-
Keeping the families of F3 in our prayers…Ludwig, Penny Loafers, Dupree.
Tampa Libra and his M are adopting, look to Slack for their announcement and ways to help.
14 September 19 is our 5th Anniversary. It will be a Saturday at Stonewall. Put it on your calendar.

YHC,
BV

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Down & Back & Down & Back Again & Again & Again…

PAX:  22 of Nashville’s finest looking men got up early and pushed their baseline a little higher today.  From 4:13 strong we had: Paco, Puddle, Boo, T-Rex, Juice, Lockbox, Notes, Big Country, & Stretch.  Rounding out the PAX today we had Baggervance, Brother-At-Law, Foxtrottalksalot, Toga, Caps Lock, Red Skull, Hot-and-Ready, Hot Route, Porcelain, Casual Friday, FNG – Soccer Mom. I’m missing someone so tell me if I left you out.

QIC: TheJeweler

Gloom Factor: I’d have gone on an early morning picnic.

Disclaimer: The disclaimer was given and emphasis was put on not being sued.

Warm Up: 400m trot around the building from the parking lot back to the B-Ball courts.  Circle up.

20 SSH, 10 GM, 10 WMH, 10 FBAC, 10 BBAC, 10 Air Presses, 10 Hillbillies, 10 Imperial Walkers.  Sprint drills across the courts: High Knees, Butt Kicks, A-Skip, & B-Skip.  Short jog over to the power pole near the court to start the thang.

The Thang: You’ve heard of it, maybe you’ve even seen it, and if you’re really lucky, you’ve done it before… that’s right gents, it’s TABATTA time. 4 Rounds!

One 4min song equals 1 round.  Each song is broken up into 20s intervals with 10s recovery.   One round looks like this:

Sprint 20 sec, 10 sec rest, 20 sec SSH, 10 sec rest, Sprint 20 sec, 10 sec rest, 20 sec Merkins, 10 sec rest, sprint 20 sec, 10 sec rest, 20 sec LBC, 10 sec rest, sprint 20 sec, 10 sec rest, 10 sec lunges.  That’s one round.  We did 4 straight through.  The boys were feeling it, especially those that took off on the first sprint!

During the tabatta  ~20 people didn’t recover correctly.  That equals 100 additional penalty merkins to reinforce the correct way to recover.  Q said that we would take care of this later.

Mosey over to the concrete block pile and pax grabbed 11 blocks and moseyed to the basketball court.  Count off 1s & 2s.  Ones on one side, 2s on the far side of the court.  Partner up with the man directly across from you.

Concrete block relay races.  1s with the blocks sprinted across the court carrying the block and passed off to their partner who sprinted back to the other side.

Penalty merkins… were renamed to Recovery Merkins (I think it has a nicer ring, maybe we call them reinforcement merkins b/c it’s not about penalizing someone for doing something wrong, we want to grow and do things better in the future).  PAX did 10 in cadence.

We did ~10 (maybe more) relay races and 10 sets of recovery merkins in between each race for a total of 100 merkins.  2 sets were windshield wiper merkins, and one set were dolphin merkins.  We did have one PAX go green face and make use of the grass to the side of the court.  Not gonna lie, the PAX was music to my ears as they counted out those last ten Merkins in cadence.  This strong group of men was loud and clear as we tried to wake up the neighborhood!

MARY:  We circled up on the court, 10 WW1s hold the last one at 45 degrees.  20 American Hammers. 50 SSH. TIME!

Announcements & Prayer Request: I’m gonna forget some but continue praying for Ludwig’s wife’s recovery, Steven’s (aka Boo if my memory is correct) grandmother is in the hospital, some of the 4:13 boys are back on the street as well and we just pray that God reaches down and affects their life in the right way in the coming weeks.  The boys set the baseline a little higher today… we will always have tough situations, and curve balls thrown our way, but if we keep working hard, and pushing ourselves in all aspects of life, that baseline of what we can face keeps going higher and I believe that’s how we become leaders by example and men of virtue.

It was an honor to be out there with you F3 Men of Nashville, and an humbling to lead the 4:13 group today.

YHC TheJeweler