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I made myself tired

PAX: CareBear, Deep Dish, Foxtrottalksalot, Black Lung, Life Champ, Hambone, & YHC TheJeweler

QIC: TheJeweler

Conditions: Sunny, 80 Degrees, gloom factor low

Disclaimer was give then quick jog down the road and circle back to the lot

Warm-o-rama: 30 SSH, 15 Good Mornings, 15 WMHs, 15 Imperial Walkers, 15 Hill Billies, 15 BAC, 15 Air Presses,  Sprint Drills for 20m: High Knees, Butt Kicks, A-Skip, B-Skip, Elevated Skips

Thang: Mosey over to the entry of the parking lot facing up the hill towards 12south.  PAX lined up and jogged ~50m to the manhole cover then all out sprint the remaining 50m to the stop sign.  Jog back as a group and repeat 4x.

On to the playground: PAX grouped up in groups of 2 & one group of 3.  While one group member is doing pullups the other is doing lunges.  Pullups went in reps of 10, 8, 6, 4, 2… switch out after each set.

On to the tennis courts: With the same groups we lined up on one side of the court.  Your partner bear crawled across to the other side then sprinted back to switch… after first 2 sets switch to crab walk.  While your partner bear crawled we did the following four exercises: Round 1 Side lunges, Round 2 pike pushups (start from push up position thrust legs into a pike similar to a Carolina dry dock & do a push up), Round 3 ski jumps, Round 4 dolphin pushups (from low plank position, elbows on the ground, you jump your legs up towards your arms into a pike then back down).

Round two: shuttle runs (half court to full court) while your partner does: walkouts (from pike position your walk your hands out as far past your shoulders as possible – basically an ab roller without the ab roller), calf raises, alternating super people (right arm left leg up, left arm right leg up), then windshield wiper pushups (hands wide and you shift from side to side doing a push up).

Mosey to the loop around the big white house.  Same groups… your partner sprints as fast as possible, one lap, while you do LBCs.  Each person runs once.  30 sec rest… rinse and repeat.

Long mosey around the back side of the park back to the entrance past the woman looking at the ground and the man with two dogs.

Just enought time for a modified circuit…  Sprint 50m 10 Merkins, Sprint 50m 10 LBCs, Sprint 50m 10 burpees, sprint 50m 5 flutter kicks & 5 crossovers.

MARY: 25 American Hammers, 10 J-LOs, 30 seconds of slow bikes…. TIME

Announcements: Memorial Day Murph coming up, Yard Duty & meal train sign up for Ludwig,

Prayer Request: Ludwig & Wife for continued recovery after surgery, FTTA mother-in-law dealing with some feelings of depression, my parents & grandfather.  Sorry if i’m missing anyone.

Pleasure to lead this group of men!

YHC ~ TheJeweler

 

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Armory Launches with Stations and Ladders

ARMORY 01

Date: 5/18/19

PAX: Kwame, Mic Drop, Hot N Ready, Swanson, Pancreas, Pop-a-lock, Type-O-Positive, Ebola, Tool Time

FNG’s: Dizzy Gillespie, Lone Star, Ron Swanson, Wikileaks, T-Test, Doc McStuffins, Sully, FICO

QIC: Tiny Dancer and Joey Freshwater

Christening of the Flag (in honor of the launch on 5/18

  • 5 Merkins, 18 burpees

Mosey to the flag

Warmorama

  • Side Straddle Hops x 18
  • Good mornings x 12
  • Willie Mays Hays x12
  • Slow and Low Squats x 12

Buy In: 1 lap Native-American Run around the Park

Thang:

Part 1 – Stations

4 stations – 2 minute rounds, 15 second rest in between (PAX split up into 4 groups

Station 1: bucket carry around the flag (1 PAX would take 20 steps and hand off to the partner while the remaining PAX did flutter kicks at the starting point)

Station 2: Pullups (if you drop off the bar, 5 squats

Station 3: burpee squat jumps

Station 4: fist-bump Merkins

Only made it through one round

(Turned it over to Joey Freshwater)

Part 2 – Staircase
– PAX paired up to attack Joey Freshwater’s Staircase board

10 derkins

20 big boy situps

30 burpees

40 Merkins

50 Air Squats

60 LBC’s

70 Power skips

80 (seconds) plank

90 High knees

100 Flutter kicks (four count)

Mary (highlighted by Joey Freshwater’s unique style of cadence)

Little Baby Arm Circles (forward and reverse)

Seal Claps

Alabama Prom Dates

18 burpees

COT

  • It was an honor to lead you men on the inaugural Armory workout. Have a great week, and see y’all in seven days!
  • Armory needs a Q for May 25th!
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Field Trip for some Lieutenant Dan ManMaking Bear Crawls

Pax: T-Cell, Moneyshot, Foxtrot Talks a Lot, Hipster and En Fuego

QIC: En Fuego

Conditions: 50 degrees – a perfect May gloom

0530 arrives, we disclaim and we mosey on a field trip to higher education, namely the soon-to-be enjoyed by all recently aerated David Lipscomb soccer field. YHC orders 10 merkins for every car that passes us along the mosey, 80 merkins later we arrive to the fields for some WOR. Wrap WOR up with YHC’s favorite scorpion stretch, then commence the…

THANG:

  1. Start off with 11s at the bleacher stairwell; Imperial storm squats at the bottom and power merkins at the top.  Verified the stairs are steep, got the heart rate up, and completed the 11s.  Mosey to the dugout, where we partner up for…
  2. Partner DIDs:
    • Partner 1 sprints from dugout back to stairwell and performs 15 jump squats, sprints back, while Partner 2 is performing a round of 10-20-30s of DIDs. Upon Partner 2 arrival, flapjack and R&R x2. Upon completion, YHC introduces round 3 of exercises in what shall affectionately be known as…
  3. The Lieutenant Dan Manmaking Bear Crawls
    • It is what it sounds like. PAX line up at dugout facing the bleachers. Perform sequence of Lieutenant Dan, drop into ManMakers, transition from ManMaker into 4 count Bear Crawl. Execute Lieutenant Dan Manmaking Bear Crawl sequence along width of soccer field – taking in all that the recently fertilized and finely aerated lawn had to offer. Upon completion, Foxtrot throws himself into some face-down snow angels, apparently wanting more of said lawn.

At this point, field trip is over and time to head back to the friendly confines of the AO. Mosey back, with PAX stopping about quarter mile out to give it an AYG effort from there in. Close it out with COT – prayers for Bicentennial Man and Ludwig, and their families.

Job well done by all – PAX put in the work. Honor to have led and appreciative to live out the gloom with each of you.

En Fuego

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Picking up D’Mish’s Slack

PAX: Blackwidow, Floppy Disk, Lumbergh, Master Splinter, PSL, Big Perm, Boyband, Black Lung, Movin on Up, Toga (QIC), Reefer

Conditions: Sunny and 70 (really was this time)

11 redwoods posted up to get a little better this morning, and it went something like this:

Warmup Mosey around the West side of the school and back to the lot for warmup COP: SSH, Imperial Walkers, Hillbillies, cotton pickers, T-Ups, scorpion stretch

Mosey back to West side of school for ye ol’ Triple Check v1: P1 people’s chair, P2 merkins, P3 run to base of hill and back.  All players rotate through all three stations 3 times.  Triple Check v2: P1 wall walkers, P2 WWII, P3 run down grassy hillside and bear crawl back up.  All three players rotate through all three stations three times.

Mosey to playground and partner up for 3 sets of 10 pull-ups, 3 sets of 20 PLT, and 2 sets of jerkins.

Mosey to parking lot for Mary.

Announcements:

  • Still open spots for lawn help for Ludwig, see Floppy
  • See Bagger’s post re Memorial Day convergence
  • See Tiny Dancer’s post re Spring Hill launch tomorrow.  It’s shaping up to be a big crowd!

NMM:  Strong work by the PAX today.  YHC really had no idea what we were going to do, but it seemed to come together fairly well as there seemed to be a decent number of folks gasping.  Today was also YHC’s 45th (don’t feel a day under 50), and special thanks to the Nashville PAX keeping me moving!

Stay Classy,

Toga

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Tour de’ Nolensville @ The Pound

20 PAX in Attendance : Scrooge, Mickey Mouse, Playboy, Mufasa, Inspector Gadget, Creeper, Barney Fivel, Nimbus 1500, Stats, Staples, Altidore, TVG, Swinger, Hot n’ Ready, 3rd Degree, Ragdoll, Typo +, Show Me, Bear Grylls, and YHC Kermit on Q. (It’s possible I am missing one)

Pre-party…. @ The Bridge

Staples on lead, 3rd Degree, Kermit, Creeper, Typo +, & Show Me

Bridge and a Smidge , great work gents and thanks to Staples for the lead!

Medic –

Absent…. ?

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

WarmUps :

GM’s OYO

20 SSH’s IC

Tebow stretch

Finish off with some Willie Mays Hayes

Thang

Today Q had us doing a little “everything shuffle”. MOT today was a light mosey to and fro. First stop is the church pavilion for a few:

I mean 50, Copenhagen’s.

Squats 10x in tempo with variable Al Gores mixed in for full comfort.

Proceeded by a mosey to Cabo’s parking lot for a little rail work. Q had PAX run through:

50 Irks

50 Dirks

50 Underdogs

After each completion we had a little “Plank and Wait” mixed up with a few “Flutter Kicks” and so on.

Followed by….

Mosey to the church,…. again, ….where Q noticed a lonely sloping driveway. Each PAX executed:

20 WW1 Declined

20 Carolina Dry Dock Inclined

From there the PAX moseyed to The Bridge Parking lot.

PAX again hit their 6’s for a few more core exercises. After a little confusion and some help from the elders we confirmed that we were originally suppose to do American Hammers, but some of us were doing Warhammers, eventually we did 20x / 20x & maybe 20 more of a hodge podge of core exercises… but at this point there were few actually counting. Several PAX were witnessed lounging so for a reprimand we moved into high plank, to low plank, to left and right leg raises… ?

From here Q played a little trickery to make everyone believe that we weren’t going to Bear Crawl the Bridge,  some were disappointed, others were not so disappointed, both reversed roles once they realized we were actually going to Bear Crawl the Bridge. HOWEVER!!!

Slight curve ball, FNG Bear Grylls, AKA Swingers son, appx age 7-9 maybe… joined us for festivities today. So the modification was Bear Grylls was to lead us and PAX were not allowed to pass the leader, once Bear Grylls couldn’t go any further Q instructed BG to climb onto the back of whoever was first behind him. BG went straight BEASTMODE and about cleared the bridge on his very first try, and who of course was right behind him, none other than Nimbus 1583.99996735. Nimbus took the reigns and drove us to the finish line with BG clinging securely to his back!!! T-claps to both PAX for being good sports!!!

Q led the PAX clockwise around the track to the upper shelter were 50 more Copenhagen’s were dished out.  Q also dropped a few more tempo Squats with some Al Gores blended in.

3rd Degree insinuated that he wanted to do Balls to Wall On the mosey back, and Q obliged, PAX pounded out 5 for good measure.

Final mosey back, and ended with the…

Mary-

Tempo Squats interrupted by Al Gore…

10 or so…

Post Party – 

Facilitated by Ragdoll

Staples, 3rd Degree, Kermit, Nimbus, Creeper, Barney Fivel, Stats, Typo +, & Altidore (May be missing one or adding one)

Other News-

  • 3rd F opportunity:

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

Scrooges mom MRI results

  • 2nd F opportunity:

Ragdoll is putting together a F3 Dads event May 19th. THIS SUNDAY!!!! 3:00pm!!!!

Brisketfest May 25th at Staples place, brought to you by NumbTucks.

Check Slack for details on both of these events.

Lastly. Gauntlet gear went live on Mudgear today. I believe Nimbus is organizing a bulk purchase to save on shipping. Again check Slack for details.

Great work today fellas. Lookin string and lookin fast.

Peace out!

-Kermit

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Work Stations

AO: Purple Cow -5/13/19

Conditions: 50 degrees and perfect

PAX: Black Widow, Boone’s Farm, Leatherneck, Offshore, Penny Loafers, Umbrella

QIC: Leatherneck

INTRO

Today’s workout was a rotating “station” workout that included ruckplates, rucksacks, dumbbells and, as usual, PAX bodyweight.  YHC had a little fun creating cards for each station detailing the exercise and number of reps (noted as R#) on Sunday night (pic included).

Disclaimer.  Warmorama…short – quick mosey, SSH (10), Merking (10 – 4ct), BAC/RBAC (each 10 OYO).

THANG

9 Stations (rotating from one station to the next) – 25 min AMRAP.  Stations/exercises were as follows:

    1. 20lb rucksack merkins (R10)
    2. Flutterkicks (R30)
    3. 30lb ruckplate (or 20lb dumbbell) shoulder raises – lift from waist to all the way overhead (R10)
    4. 30lb rucksack American hammers (R10)
    5. 20lb ruckplate (x2 – total of 40lb – one in each hand) walking lunges (R10)
    6. 8-count bobybuilders (R10) – CROWD FAVORITE #1
    7. 30lb ruckplate standing overhead tricep extensions (R15)
    8. Merkins with 20lb (or 15lb) dumbbell (x2 – one for each had) row.  Do a merkin, row with left arm, row with right arm is 1 rep (R10) – CROWD FAVORITE #2
    9. 30lb ruckplate standing bicep curls (R15)

Quick clean up of the gear straight into an approximate 1 mile Indian Run.  Started at BMS AO staging area – run down BHS parking lots to end, U-turn and all the way back.  3 mins left.  Audible to bottom of AO entrance.  Sprint up and down the hill entrance (x 3).  Time.

COT

Great work by the PAX today.  The ability to do the AMRAP workout with various coupons was the combined effort of the PAX.  Ruckplates provided by YHC, Umbrella and Penny Loafers.  Rucksacks provided by YHC and Offshore (more were brought).  Dumbbells provided by YHC and Boone’s Farm.  Workouts using various equipment can be created/performed with a little preparation and teamwork.

Prayer requests:

    1. Boone’s Farm – upcoming MRI (part of the 4-month cycle)
    2. Penny Loafers’ M
    3. Ludwig’s M

Finally, as Umbrella appropriately stated (won’t repeat his words), PurpleCow PAX need some work on their fist bumps.

SF,

Leatherneck

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III Pillars – 5/14/2019 – 7s Heaven

Conditions: Crisp, 48 degrees, gorgeous overall

8 PAX: Nibbler (F3 Metro), En Fuego, Toothless, Bare Back, Covenant Eyes, Trapper Keeper, Boone’s Farm, Crablegs (QIC)

Warm-a-Rama: 

  • PAX started with a quick Micro Mosey to a flat part of the parking lot for SSH, LBACs+Seal/Overhead claps + Moroccan Night clubs, followed by squats and some good mornings.

Thang:

  • PAX made a mumble chatter filled mosey towards mount covenant and set up shop on the safety of the parking deck just across from the entrance. Today’s workout was a simple set of 7s, and after a bit of confusion/ word salad from the Q, the PAX got started with the 7s(sets’o’5)
    • Merkins (in sets of 5) at the bottom of the hill (30, 25, 20, etc..)
    • Travel the length of Mt. Covenant
    • Partner rows/curls at the top (5, 10,15,etc..)
  • This turned out to be a bit of Lethal Simplicity and, as has been tradition for the month of May, the Q’s eyes were bigger than his exercise tolerance. Most PAX stopped a trip or two shy of the overall mark.
  • We took a mosey back to the level ground of the III Pillars parking lot for 4-5 min of MARecoverY with stretching. YHC suffered a calf injury on the final hill trip that will likely lead to me being the Q of the #ModSquad for the next week or so.

Announcements

  • Prayers for Ludwig’s wife and family during time of recovery for surgery
  • Continue to donate to Porcelain’s fundraising campaign for this weekend’s Ironman 70.3 in Chattanooga
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Broken Wheel – 5/14/19

14 PAX: 3rd Degree, Numbtucks, Stats, TypO+, TV Guide, Mic Drop, Creeper, Kermit, Mufasa, HotNReady, Scrooge, Staples, Inspector Gadget, Tebow (QiC)

Warmup: quick ShowMe lap, then
2 rounds, 10 reps each of SSH, Merkins, & Squats, then
GM, WMH, and lunge stretch

Main Event
Partial lap with medic in hand around the track to the football field which was in pristine and damp condition for:

Sally – squats

Then, from the sideline:
11s – V-ups & supermans (5 MC & run to opposite sideline after each set of 11)

Then, from the goal line:
15 MC merkins, bear crawl to mid-field
15 iron mikes (each leg is 1/2), bear crawl to opposite goal line
15 burpees
rinse and repeat back to the opposite goal line with 10 reps of each and crawl bear

3rd Degree may have won that race, but you’re all winners in my book. Participation trophies for all of you

Already fairly soaked, we circled for a little Mary right there in the wet grass:
AH, WWI, alternating high to elbow planks, Imperials

Several PAX raged hard with Pre and Post Parties led by Creeper. Nice work, fellas.

Announcements
– F3 Dads this Sunday 5/19, 3:00pm @ Nolensville Park
– 2ndF Saturday 5/25, 6:00pm @ Staples’ barn for brisket smoked by Numbtucks; possibly the most anticipated 2ndF to date; we may need t-shirts made for this event; TV Guide, start working on Barn and Brisket art; mouth is watering already; Numbtucks will buy the meat (USDA Prime only), and we will reimburse him + tip + drinks + whatever else for holding down the pitmaster duties

Be praying for Scrooge’s Mom as she gets back test results Thursday, and for Soccer Mom

Good work, everybody
-Tebow

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Zachary D. Tellier (Hero WOD)

Pre-Party: 3rd Degree Led
 Pull-Up & Dwarf Kick Apocalypse Typo+, Staples, & 3rd Degree started at 10 and went down to 1. NumbTucks came on  but after attempting one pull-up decided not to do anymore because of 3rd degree’s workout on Saturday

7 PAX in attendance for the main event: Typo+, Wolverine, 3rd Degree, Hush Puppy, Staples, Swinger, NumbTucks (QIC)

Warm-up/Disclaimer:

  • Warm Up Lap
  • Tempo Squats IC x 10
  • Stretch OYO

    Thang:
    10 Burpees10 Burpees
    25 Merkins

    10 Burpees
    25 Merkins
    50 Lunges

    10 Burpees
    25 Merkins
    50 Lunges
    100 WWIIs

    10 Burpees
    25 Merkins
    50 Lunges
    100 WWIIs
    150 Squats

    This workout was in honor of Sgt. Zachary D. Tellier who died September 29, 2007 in Afghanistan helping rescue several soldiers from a burning vehicle and returning fire.

    CoT/Numbers/Names

    What We Learned:

    • This workout was in honor of Sgt. Zachary D. Tellier who died September 29, 2007 in Afghanistan helping rescue several soldiers from a burning vehicle and returning fire.
    • This week we started off thinking about sacrifice. Shared verse from Matthew about taking up your cross and following Christ. To live for Christ means to die to yourself daily.
    • May 25th 6pm(ish) we will have a get-together and eat some brisket. Location and details coming soon.
    • Pray for HushPuppy & Wolverine who have tests this week, pray for 3rd Degree for wisdom concerning job stuff.

    Post-Party: 3rd Degree Led
    NumbTucks & 3rd Degree did 10 Merkin Yoga variation thing, call 3rd Degree for the name.

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Murph Sandwich @ TheForge

Pre-Party: YHC led Staples & eventually Old Hickory & Creeper got in on a Bearway to Heaven. YHC wanted to up the ante so led off and ended with 10 burpees. BearCrawl Slice of Bread…delicious.

16 PAX in attendance for the main event: Creeper, Kermit, Kermit’s FNG Art: AKA “PollyWog”, RagDoll, Staples, Swinger (2 in a row, well done!), Old Hickory, Nimbus, Numbtucks, ShowMe, Mickey, Mufasa, LMP, CheezWhiz, PlayBoy, & 3rd Degree (Q) got after it.

Warm-up/Disclaimer/Intro to F3 for newbies/BattlePlan:

  • ShowMe Lap
  • SSH IC x 10
  • SJ IC x 10
  • IW IC x 10
  • Tempo Merkins IC x 10
  • Tempo Squats IC x 10

Explained the concept for today: modified Murph. Great standard to measure fitness over time as it is done for best time. Lets Get it! I scared the PAX when I mentioned the routine and that it was done FOR TIME, but they thought I said 4 times….I could see why that would be scary!

Since the football field was locked (bummer!) we ran around the schools until 1 mile complete and ended at the elementary school pain ground for the rest of the Thang.

Thang:

Image result for murph

We ran against the clock with this one and had to be cut short in order to get in the end mile. We moseyed again around the high school and pond, ending back at the shovel flag for CoT.

No Mary, no time!

CoT/Numbers/Names/Christening of FNG

What we Learned:

  • Today’s workout is a CrossFit 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 at the cost of his own life.
  • Mufasa and Numbtucks (that I know of) got 90-100% of the reps done! Great job! This routine is a good marker to measure your progress every time you attempt it. Keep after it!
  • Awesome to have PollyWog join in on the fun today. He looks like Kermit’s older twin, but is named after a frog’s offspring…you figure that one out…
  • Swinger posted twice in a row and is staying after it. Keep it up!
  • I’m thankful for NumbTucks, Nimbus and Mickey pacing me and talking to me throughout the day. Sorry if I was sucking wind too hard to talk much. That’s what coffeeteria is for! 🙂 Seriously, thanks for pursuing me and pacing me and sharpening me. I need you guys…
  • YHC shared a quote from another man who gave his life in service to others: Jim Elliot. “He is no fool who gives what he cannot keep, to gain what he cannot lose.”  If you want more info, to discuss or debate, hit me up and let’s get some coffee or happy-hour to discuss further…

Post Party: 6 pax got in on a BearBrawl Suicide: 2, 3 and 4 parking space widths. Nimbus, YHC, RagDoll, CheezWhiz, (ShowMe and LMP? I think?) This was the bottom slice of BearCrawl bread that completes the Murph Sandwich. I got my fill! And yet I’m hungry for more…

BullHorn:

  • Memorial Day CSAUP including preparty Murph set for 5/27/19. Brentwood YMCA, Preparty, Hero of the Day Workout 6-7, then Ruck Post-party.
  • RagDoll is planning our first ever F3Dads local event for May 19th, Sunday afternoon. Free event with kid-friendly 45 minute workout with fellowship time afterwards. Message RagDoll for more info.
  • 3rdF going on currently with a Creeper hosted devotional short daily reading and discussion on the Bible.com app. Check it out! HERE
  • NumbTucks will also be reading and leading a 3rdF discussion June 29th after the Forge on the Dude’s Guide to Manhood. You can check it out and buy it HERE
  • Upcoming 2ndF Brisket Smoke and Sampling at NumbTucks in the works. Details on the Slack channel.
  • Has it been a while since you posted? (MuRSA, Pocahontas, Sprinkles, Cooter, AuntBea, Aby, A-Bomb, MallCop, Bernie, SnowBall, Jinxy Cat, Gilligan, Quickie, Lovie, BeerGoggles, VonTrapp, Udder, NedRyerson) NOW IS THE PERFECT TIME to get back in this. Catch up on what you missed in backblasts HERE 

Stay on the Path…3D-out!