Backblasts

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III Pillars 5/28/2019

PAX: Bicentennial Man, Toothless, Trapper Keeper

QIC: Boone’s Farm

WOR:

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

Thang:

Mosey the 0.75 mi route down to Hill Center in Green Hills to bottom of parking deck.

At bottom,

  • 10 burpees
  • 30 squats

Run to top of stairs ~4-5 flights,

  • 20 merkins
  • 40 LBCs

RnR – All PAX finished at least 7 rounds before we had to head back to start.

Finished with 30 flutter kicks IC in parking lot

Great work by all.

Continue to pray for those with illness and need of healing, Bicentennial Man and his dad mourning the loss of his mom, safe travels for Toothless and M trip to Italy.

Always an honor,

BF

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One Easy Mile…

19 PAX in Attendance : Pollywog, Mufasa, Inspector Gadget, Creeper, Barney Fievel, Nimbus 1500, Stats, Staples, TVG, 3rd Degree, Old Hickory,  Sterno, Polar Express, Cheez Whiz, Color Run (AKA Sex-Ed), Mursa, Typo +, Show Me, YHC Kermit on Q.

Pre-party…. @ 5 – 7 – 10

Staples & Kermit

Me and Mr. Staples busted out

5 Pull-Ups

7 Squats

10 Merkins

On the Minute for 10 Minutes

Medic –

Medic was on point today with a nice variation of Country. Little bit of Waylon, Colter Wall, Dierks, and some others.

5:30a.m. starts with a quick intro and the fine print details.

WarmUps :

Show Me lap

Tebow Stretch

15ish SSH’s IC

GM OYO /  Willie Mays Hayes

BAC’s IC front and back 10x IC

Plank and wait with Right and Left arm raises… (Q had to fix the Medic… it was on the fritz)

Thang

Little Miss Piggy is leading a few PAX in a 40 day 1 mile run challenge. YHC is participating in this so to get the mile in PAX completed a variation of the 1 Mile Indian Run. Basically a Bataan Death March but instead of Burpees the PAX had to pass off a 5ft steel bar to last PAX in line, where last PAX would then execute 7 squats while holding steel bar over his head then catch up to the group, pass off the bar, and run to the front of the line… R&R throughout the workout.

Speedbump #1  (.15ish Miles) Back Side of Track

2 Burpees

Speedbump #2 (.3ish Miles) Field House

PAX found a partner and proceeded to do 5 rounds of Wheel Barrows up the stairs. MOT back down the hill to the bottom of the stairs was Bear Crawl. Everybody really seemed to enjoy this…. 🙂 Each PAX went up the stairs 5x and down the hill 10x

Somebody said something about a 3 Burpee attitude adjustment… so we did 4….

Speedbump #3 (.65ish Miles) Field House

PAX stayed with previous partner and executed 20x each of Abyss WWII

Proceded by….

5x Low and Slow Merkins IC with a 5 sec hold on the bottom.

Speedbump #4 (.8ish Miles) Back Side of Track at the Benches

25x High Incline Merkin

25x Low Incline Merkin

20x Abyss WWII

Speed Bump #5 (.(9ish Miles) The Bridge

Cant pass the bridge twice with out a quick Bear Crawl & Crawl Bear.

Many PAX were pretty tapped by then and the CB was quite difficult, YHC is guilty of not being able to fully complete the CB back across… 🙁

Speed Bump #6 (1.1 Miles) The Parking Lot

Medic died on our last 30 yards of the mosey so that was a good sign to end it.

Post Party – 

Facilitated by 3rd Degree (Stats, Nimbus 1500, Creeper, TVG)

3 Rounds of “Cindy” 5 Pull-Ups -7 Merkins – 9 Squats

Other News-

  • 3rd F opportunity:

Continually lifting up our brother Soccer Mom in his fight to spread the Kingdom in Africa.

Barney’s Grandfather has been ill for a while

Barney has an interview today at 1:00pm

Kermit for travel

I feel like I am missing one prayer request (Jesus knows what it is)

Peace out!

-Kermit

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The Sandlot

Gloom Factor: Nil

QIC: TheJeweler

PAX: Porcelin, Bad Boy, Vector, Black Lung, Crawlspace, Crablegs, Siri,

The disclaimer was given.

Warm Up: Jog around the Parthenon and zig-zag around the poles.  Circle up.  25 SSH, 10 GM, 16 WMA, 15 Air Presses, 10 FBAC, 10 BBAC, 10 Hill Billies, 10 Imperial Walkers, 20m High Knees, 20m Butt Kicks, 2x 20m Karaoke, 20m A-Skip, 20m B-Skip.

Thang 1: Mosey up the stairs and partner up at the main entrance to the Parthenon.  Exercise on the short sides of the building and sprint on the long sides and goes like this… first column 1, second 2, 3, 4, 5, 6 reps.  Burpees on one side, and split jump squats on the other.  Your partner does Alabama Prom Dates and LBCs while they wait to get tagged in.  One lap was completed.

With the PAX warmed up good, we immediately sprinted 300m to the volleyball court.  Now that we’re winded a bit, we did a 20 sec count down.

Thang 2: PAX lined up on one side of the court and on Q’s call, PAX sprinted to the other side.  10 sec rest & sprint back with a forward roll at the halfway pt across the court.  REPEAT 15 times.

Thang 3: Circle up in the sand.  6 split squat burpees, 4 Burpee Jacks, 6 Walmart (roll back) burpees.  10 windshield washer merkins, 10 dolphin kick merkins.  5 ppl didn’t recover correctly.

Sprint 300m back to the starting point for Mary

First PAX did 25 additional penalty merkins for not recovering correctly… the last 5 were slow holds in high plank position.

MARY: Alt. high and low plank, right arm left arm up.  20 American hammers, 10 WW1s with a 45 degree hold on #10.  25 LBCs

TIME

Announcements & Prayer Request: Continued prayer and meal train sign up for Ludwig.  Bad Boy’s friend (Andrew) still in the hospital after injury.  Cunning’s new baby.

4 for Coffeeteria!

YHC TheJeweler Out!

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[Razor]Back to Back Stair Work – Racetrack 5.29.19

17 PAX tolerated a back-to-back stair-heavy Q from yours truly.

PAX: Offshore, Dr. Smartt, Tampa Libra, Double Check, Yard Sale, Umbrella, Penny Loafers, Tiny Dancer, Atlas (mad respect), Hot Pockets, Boone’s Farm, Bagger Vance, Dinger (FNG), Edible Arrangement, Grease Trap, Olan Mills, Razorback (Q).

Conditions: Summer is here [said in Jon Snow voice].

Tunes: We got the Led out, but the PAX withheld verbal affirmation of such great music selection.

WOR: 10 burpees at home base then mosey/walking lunges to top of parking garage for Good Mornings, WMH, BACs, Spidermans, Scorpions, Iron Cross, and Jane Fondas. Mosey to bottom of stairs near Holler & Dash for…

THANG: 11s up and down the big stair case. Burpee/box jumps at the bottom (start at 10 down to 1), atomic merkins at the top (start at 1 up to 10).

Impressive pace by several PAX, Q was dragging a bit this morning. After finishing the 10th ascent, we gathered at the top of the stairs for Mary: WW1s, flutter kicks, Alabama prom dates, Supermans, LBCs, side plank oblique J-Lo something or others. 

Mosey/walking lunges back to starting point just in time. 

ANNOUNCEMENTS:

Welcome FNG Nate Cloak (aka Dinger). He hails from Omaha, and there was some post-workout confusion that the Little League World Series is hosted there (it’s actually the site of the NCAA World Series). This link explains his name despite the incorrect underlying premise: https://www.youtube.com/watch?v=ZoSj1GaIIsU.

Penny Loafers’ wife received an unwanted diagnosis yesterday, but their treatment path sounds confident and their outlook is admirable. Be praying for Emily and the Herring family as they figure out next steps. 

Continue to pray for Sinclair family and look to F3 General slack feed for meal signup and other ways to serve. 

I believe a new group of 4:13 Strong young men started recently, so look for opportunities to post with them in the weeks ahead.

Pleasure to be with you men this morning.

#wps

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Broken Wheel Rolls On

Intro:  Memorial Day is over and this morning marked Tuesday nothing remarkable about the Tuesday following  a great memorial day weekend celebration. But today we live out the freedom we so celebrated this weekend. One thing about freedom sometimes that’s hard to recognize is the work it takes to keep walking in it. Grateful for the men this morning who decided to work out from the freedom they’ve received.

Pax: Nimbus 1500, Kermit, Tebow, Hot N Ready, Creeper, Numbtucks, Polywag, IG, Altidore, Mufasa, Stats, ShowMe(QIC)

Conditions: Warm

Pre Party: Not sure?

Warm Up :

  • ShowME Lap then circle up
  • Baby Arm Circles IC – 14
  • Baby Arm Circles backward IC- 15
  • SSH IC – 14
  • Seal Jacks – 15
  • Good Mornings OYO
  • Merkins IC – 10

Long Mosey around the fields to the football field.

Workout: 

THANG 1 – Tebow Remix 

Pax lined up on goal line mode of transportation between trees (aka yard lines) broad jump)

Tree 1 – 10 WW1

Tree 2 – 20 Burpees

Tree 3 – 30 Iron Mikes (each side is a half so 15 full)

Tree 4 – 40 Merkins

Pax repeated the remix back to the goal line they started

Thang 2 – ShowMe Remix 

Pax partnered up for 3 sets of the Show Me remix

20 – Copenhagens

2 – Bear crawls down the hill and then partner wheel barrel back up the stairs

Thang 3 – 3rd Degree Remix

Bridges are things we will all face in life if we aren’t already. A bridge is a transition between where we are and where we’re going. Transitions sometimes suck really bad too. No doubt this one did. The PAX bear crawled the bridge in the remaining 3 minutes of their time. Hopefully we are better for it.

COT – Mufasa’s family and friends in Dayton Ohio need us to be praying after last nights Tornado. We continue to remember SoccerMom.

Announcements – Nimbus and Numbtucks are planning a night ruck soon. Can’t remember the date? Convergence with Franklin at the Forge Saturday 6am – 7:30am.

Encouragement – Protect your marriage. The enemy is real and he wants to destroy families. Enjoy intimacy with your brides! Its a God given gift we’ve been given the freedom to enjoy!

Post Party – Not sure?

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Memorial Day Meltdown

Temp: Summer
Gloom Factor: Nil

PAX: The Jeweler, Floppy Disk, Toga, Frugal McDugal, Pope, Offshore, Olan Mills, Foxtrot Talks a Lot, Blue Mule, Tiny Dancer, Tebow, Bagger Vance (Murph) … Bad Boy, Boone’s Farm, Red Skull, Big Pharm, Vegemite, Yard Sale (Bert) … Tampa Libra (Ruck)

Thang:
Murph
1 Mile Run
100 Pull Ups
200 Merkins
300 Squats
1 Mile Run

Floppy and Jeweler led the way to no one’s surprise. YHC played the role of flesh anchor. Overall, great effort by all PAX and a nice turnout. Good to see Tebow back from Nole & Pope doing his shirtless Pope thing reppin Franklin.

After Murph, we lost a few PAX and picked up a few others for
Bert
50 Burpees
Run 400M
100 Merkins
Run 400M
150 Walking Lunges
Run 400M
200 Squats
Run 400M
150 Walking Lunges
Run 400M
100 Merkins
Run 400M
50 Burpees

Wow, those last everything were tough. Pope pulled us all through on the last 20 Burpees. Apparently, he had a thing w some horses and a cattle round up to catch. While that workout is meant to be done for time, I always like the idea of a battle buddy pushing you through. All PAX performed all reps save a little help from his brothers towards the end of a rep count (Thank you TD).

Now we moved into the Rucking portion of the am. Supposed to make it 5 miles but due to YHC lolly gagging at the start we had to cut off the last .75 in order to make it on time. Most of the PAX had dropped out by this time but we still had Blue Mule, Tiny Dancer, Vegemite, Boone’s Farm, Tampa Libra and YHC. A little slow on the first two miles also held us back from the 5 miler. All in all, we had some good livin.

So here’s how we Posted in terms of the workouts:
Murph – Foxtrot, Tiny Dancer, Blue Mule, Olan Mills, Tebow, Offshore, Pope, Leatherneck, Floppy Disk, The Jeweler, Toga, Frugal McDugal, Bagger Vance

Bert – Yard Sale, Blue Mule, Olan Mills, Vegemite, Big Pharm, Bad Boy, Pope, Red Skull, Leatherneck, Tiny Dancer, Boone’s Farm, Bagger Vance

Ruck – Tiny Dancer, Blue Mule, Vegemite, Tampa Libra, Boone’s Farm, Bagger Vance

NMM: Pretty awesome hang this am HIM.

Grateful for all the men and women in the military as well as our first responders for protecting us here and taking it to the enemy abroad.

Having all the PAX show up like they did was pretty awesome for YHC on this Memorial Day weekend…let’s male it a tradition.

BH:
Prayers up for the Hunter family out of New Orleans, a co-worker of Bad Boy who’s son is in the ICU trauma unit in Atlanta.
Ludwig’s wife, Kate, is still in recovery from her recent surgery to remove a brain tumor.
Loafer’s wife had a biopsy last week, results to come this week.

YHC,
Bagger Vance

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F3Nolensville 2019 MDM

Memorial Day, May 27th, 2019

15 PAX in attendance: Creeper, Typo+, NumbTucks, Nimbus1500, HotNReady, LMP, CheezWhiz, RagDoll, Barney Fievel, MicDrop, Stats, OldHickory, Inspector Gadget, Staples & 3rd Degree (Q) got after it.

BattlePlan:

No time for warm-up, Q was ready to get after it and complete his first complete Memorial Day Murph+.

Explained the concept for today: straight or modified Murph+. Great standard to measure fitness over time as it is done for best time. Lets Get it!

Thang:

Image result for murph

To also shred the core, we added 400 LBCs intermixed into the traditional Murph.

Medic was stationary at the PainGround pumping out a mix of patriotic tunes and aggressive Spa music (name patent pending) to keep the PAX distracted from the pain.

CoT/Numbers/Names

What we Learned:

  • Today’s workout is a routine in honor of Lt. Mike Murphy (Commanding officer of Marcus Luttrell of Lone Survivor). He was a true HIM who led and served others to the sacrifice of himself.
  • Everyone completed in some form or fashion (straight or modified)!!!! I congratulate you all and challenge each of you (including myself) to continue to stretch yourself to grow by completing more reps without assistance or modification, and to work on proper form, even when tired. If those steps are complete, add a ruck. If that is accomplished, work on better time. There is always room to improve.
  • YHC shared that as we celebrate Memorial Day and Lt. Murphy’s sacrifice with today’s routine, we remember that the Bible says not only that Great LOVE is displayed when one gives their life for a friend, but even more, God loved us even when we were sinners and enemies of Him by giving a sinless savior to open a way into reconciliation and hope but did so through a cross. Live as humbled men of courage and thankfulness in light of this. If you want more info, to discuss or debate, hit me up and let’s get some coffee or happy-hour to discuss further…

Beereteria and ColdBrew was consumed for refreshment.

BullHorn:

  • Convergence with F3Franklin at the Forge Saturday 6am – 7:30am. Tebow will lead the way for us. Show up in force and give our Franklin brothers a “warm welcome”.
  • I love this group. I am seeing personal and corporate growth and sharpening.
  • Make sure to sign up for Q slots for F3 Nolensville’s 4 AOs on F3nashville.com under Q Sign up (created a link in this sentence) or I will gladly take them all! Bring a new guy with you for a co-VQ or co-Q if it’s been a while. Let’s share the opportunities to grow as leaders! AYE?! Next week is wide open at time of posting today…

Stay on the Path…3D-out!

#HIM honoring HIM

 

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Physical Assessment Round 2 – Measuring Day

PAX: Boone’s Farm, Princess Aurora, Pumpkin Spice, Crablegs, DFrost, Lumbergh, Tampa Libra, Napster, En Fuego

QIC: En Fuego

Conditions: A perfect 61 degrees

On August 14, 2018, the PAX of III Pillars underwent a physical assessment to kick off the school year, with YHC informing the PAX that we would reconvene to perform that same assessment at the end of the school year in order to measure our progress over the 9-month period.  With YHC informing the PAX via slack what was waiting their arrival this week, the PAX showed up with their minds and bodies prepped and ready – Pumpkin Spice having visualized for hours a sub 22:00 performance and Princess Aurora knocking out a late-night Taco Bell run, stating his desire in seeking some flatulence-driven extra propulsion for the main event.  With that…

0530 arrives, Pumpkin Spice lets PA know he’s coming after his 22:43 post that took top podium in August, we disclaim and then mosey up to the soccer field.  WOR that included some WMH, LBAC, Moroccan night clubbing and Scorpion stretch.  We wrap up WOR and head to the far end endzone – where YHC instructs one final time what’s about to go down in physical assessment round 2.  It’s you against you out there, focus on proper form and let’s get after it.

The Thang:

Complete the following in order, for time.

  • 40 Merkins, run 2 laps (.25 miles)
  • 40 Merkins, 30 Jump Squats, run 2 laps
  • 40 Merkins, 30 Jump Squats, 20 Burpees, run 2 laps
  • 40 Merkins, 30 Jump Squats, 20 Burpees, 10 Big Boy Situps, run 2 laps
  • 40 Merkins, 30 Jump Squats, 20 Burpees, 10 Big Boy Situps, run 4 laps

All in the PAX completed 200 merkins, 120 jump squats, 60 burpees, 20 big boy sit ups (400 collective reps) and ran 1.5 miles. 

The unofficial official Results:

  • Pumpkin Spice – 21:41 (beyond impressive)
  • Boone’s Farm – 22:30 (90 second improvement from August – TClaps)
  • Princess Aurora – 25:24
  • En Fuego – 26:50
  • Crablegs – 27:29
  • Napster – 27:39
  • Lumbergh – 28:30
  • Tampa – 29:08 (modified due to injury, we saw some Chuck Norris going on throughout)
  • DFrost – 29:45

No time for Mary – mosey back for COT.

Moleskin:

  • The PAX definitely put in the work this morning – no merlots splashed but several held back as each PAX competed against oneself in pursuit of their own respective goals.  All PAX came in sub 30 minutes – fantastic effort
  • Props to Pumpkin – he boldly proclaimed at the onset he was going after sub 22:00 and taking home the gold medal in doing so.  At 21:41, he delivered
  • Props again to Boone’s at knocking 90 seconds off his time from August.  I’m pretty sure YHC almost saw him breathe heavily toward the end.
  • Tremendous F3 spirit shown throughout – lots of verbal encouragement tossed as PAX cheered and supported their brethren.  Always great to see in the workouts

Job well done men – Honor to have led and appreciative to live out the gloom with each of you

En Fuego

 

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Medals of Honor

 

Image result for medal of honor

MEDALS OF HONOR — Acknowledging our Heroes 

Today, we started off the Memorial Day weekend with a tribute to all the great heroes serving this wonderful country.  YHC instructed PAX to find a battle partner who they will stay with throughout.

PAX in attendance: Nimbus 1500 (pre-vac after PP), 3rd deg,  Barney Fievel, Old Hick, Staples, Bear Gryllis, Swinger, Toad, Mursa, TV Guide, Mic Drop, Creeper, Wolverine, Farva (FNG), Hush puppy, Numbtucks, Ragdoll, Playboy, Cheezwhiz, Tebow, Altidore, Stats, Color Run (FNG), Chewy (FNG), and (Q) Little Miss Piggy — YES! that’s an all time high for Nolensville –25 PAX!

Conditions — wonderful

Pre-Party: Stats pulled a fast one on  preparty HIMs last week, but held himself accountable this week and showed up at 5:15 to lead it:  Multiple 50 yd sprints with 10 reps of exercises the PAX picked from the workout card deck.

Warm-up/Disclaimer/BattlePlan:  

Pick up the big Coupons from Staples’ truck.  1 per pair. head to the road.

Mosey Thang: (put those together b/c QiC really intended this to be more than just moseying
PAX 1-John Cusak with coupon, PAX 2 – duck walk (stay together) x approx 100 yds.  ;   Speedbump for 25 monkey humpers — Now switch roles and carry on another 100 yds.  Took two rounds of this to make it to the soccer field.

Thang 2: The man, not-so-much a myth, but clearly a legend …

CHARLES BRONSON!

PAX  may remember from doing this workout in the fall, but what wasn’t revealed at that time is that Charles Bronson was a veteran.  Enlisted in 1943 for WWII and served as an air gunner (which is a dangerous position to be in)-served in Guam fightin them Japs and did 25 missions. So in his honor, we did:

25 reps each of Iron Mikes, Squat jumps, Side Lunges (each side), and Squats
In between each exercise, PAX sprinted 100 yds then dropped and army crawled 15 more yards, mosey back to the start.  Stay with partner.

Thang 3:   Soldier gotta build each other up, then be there help each other out as well when things get tough.

Resist and Assist

PAX are accustomed to the endurance factor of high rep counts and burning those slow twitch fibers, but time to build some fast twitch with anaerobic blast to failure:
PAX 1 – resist PAX 2 doing 10 merkins to point of failure on 10th rep, then keep going without rest x 10 more with PAX 2 assisting; then switch

Rinse and repeat with Derkins, and Irkins using the coupons.

Thang 4:   We have honored many of the fallen brothers in arms over the past couple weeks, who have given their lives for us and our country.  So today, YHC also wanted to honor those who took action is the same manner, being willing to almost certainly lose their life to save others , and yet miraculously lived.  While in San Antonio this week, YHC was at the Center For The Intrepid, where military personnel are rehabilitated from even the worst of trauma injury. A plaque of one the guys was on the wall, Corporal Kyle Carpenter. This soldier is the youngest ever to receive the Presidential Medal of Honor for actions he took while in Afghanistan.  While on a roof top security detail, Taliban decided to attack in mid-day. Story is that as grenades began falling onto the roof top, Cpl Carpenter went running from one to the next throwing them back off the roof until one finally went off as it left his hand.   He had massive trauma to his face and right arm, losing the eye and most of his hand, but saved several lives.   So in his honor, PAX performed:

Grenade Suicides

Markers placed each 10 yds for total of 50 yds.  (Markers were t-shirts: Barney and Old Hickory had already decided shirts were for sissies so we used theirs, but YHC could hardly solicit another from anyone–Wolverine finally obliged.)

PAX (staying with partner) performed 5 burpees (getting and tossing back the grenade) at the baseline, then ran to next marker for another 5 burpees.  Return to baseline and repeat but advancing then to the next farther marker in “suicide” exercise fashion.   Audible–QiC decreased to 3 burpees after 20 yd marker due to time.

YHC noted after the exercise another Medal of Honor recipient who recently passed away, he was the oldest Medal of Honor recipient that was still living…Robert Maxwell (98 years old).   He earned his medal in WWII when a grenade came into the bunker and he immediately grabbed a blanket and dove on top of the grenade.

Mosey:  Help each other carry the load — Partners work together trading off doing John Cusaks with the coupon as we make way back to the tennis court.

CoT/Numbers/Names  — 25 PAX, 3 new FNGs named today
Prayer:
– Praise LMP’s wife had clear bone scan, mother-in-law’s mastectomy went great and recovery going well
– Soccer Mom still needs prayer coverage
-??  please comment on the slack post any other prayer needs to add to this list

YHC addressed the group about some things to think about.  Like these soldiers we honored today as well as all the others out there right now working to protect us, be willing to live in service to others and to sacrifice for others, even unto death. Spiritually we are called to die unto self every day, and to love God and love others — we are to be willing to give of ourselves.
Read Psalm 116 — many great things in it, but notice the theme of commitment and the “I will” statements.    and ” The death of His faithful ones is valuable in the Lord’s sight.” v 15.

Announcements:
-Memorial Day CSAUP including preparty Murph set for 5/27/19. Brentwood YMCA, Murph Preparty 5-6, Hero of the Day Workout 6-7, then Ruck Post-party.
-2ndF opportunity Saturday for a brisket-fest. Check out Slack.
-NumbTucks will also be reading and leading a 3rdF discussion June 29th after the Forge on the Dude’s Guide to Manhood.

Post-party:  3rd Deg and Staples – 10 Dwarkins  (1 merkin, 1 dwarf kick to left, 1 merkin, 1 dwarf kick right …repeat x10 reps)

Coffeeteria enjoyed too

—Little Miss Piggy

Cpl. Kyle Carpenter                                                                  Robert Maxwell

Image result for medal of honor jumped on grenadeImage result for medal of honor maxwell

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Gloria! 4:13 Kicks Off Again – 05.23.2019

Another class at 4:13 Strong assembled with the men of F3 for another seven weeks of fun.  I just recycled the same workout I did last time pretty much.  And hell I’ll probably do that again for the next class.  It works!

PAX: Bagger Vance; Casual Friday; Paco; Khakis; Fame-O; Hot n’ Ready; Puddle; Boo; Red Skull; T-Rex fka Dreads; Walk On; Juice; Black Widow; Lockbox; Notes; Big Country; Stretch; Brother at Law (QIC).

WOR: YHC cranked the victory song of your Western Conference Champion St. Louis Blues for the mosey: Laura Branigan’s banger “Gloria”.  Damn good way to start a Thursday.

Mosey to back corner of property through gravel lot, touch gate, then to basketball court for some stretching.  SSH x20, GM x10, WMH x10, Lunging LBAC x10, Reverse LLBAC x10, Windmill x10.  I think that’s it.

THANG: Just like last time I did this, name of the game was constant movement and getting back to relieve your partner.   Count off 1’s and 2’s (I believe we successfully had 4:13 guys paired off with non-4:13 guys).  We never ran far, but it all added up.

One partner grab a coupon and we all mosey’d to the short hill by the trees.  P1 does work for time at top of the hill.    P2 runs to bottom of hill, then runs back up and tags P1 out.  No sets, no reps, just work on called out exercise until Q calls out something different.  Rinse, repeat, rinse, repeat, rinse, repeat, ad nauseum.

Exercises for three minutes each exercise: 1) burpees; 2) American hammers; 3) squat and overhead press; 4) mountain climbers; and 5) curls (beach season!).

Everybody was looking a little worse for wear, so we took a minute for a core social with lots of high plank and WWI’s.  Then just repeat the same five exercises above but this time for two minutes each exercise.  All while partner is running the hill and back.

Mosey back to parking lot for some MARY: American Hammers x20; AL Prom Dates x20; Flutter Kicks x20.  Then I think some high plank to finish it off?  Time!

Announcements: Complimented the COT efficiency.  Best ever from a 413 class I think.  A 413 member asked me how F3 started and I obviously deferred to BV who handled with great aplomb.

Props to Q who, after vomiting mid-workout, told me I went too easy on the new class.  Oh brother.

Offered up a prayer of gratitude for F3, 413 Strong, and our ability to bounce back from mistakes.  I’ve made plenty and will make more.  But it’s what we do after our mistakes that defines us.  Really proud to see Q and Terrence back in the class after tripping up in previous classes.  The right choice is rarely the easy choice.  Let’s help them see it out.

Bagger is leading a 5000 calorie sweatfest on Memorial Day.  Details on Slack.

The Buffalo in East Nashville is going great.  Come see us!

Done.