Backblasts

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Wall of Truth

16 beauts for chest day.

PAX: Bag of Ants, Cathy from Korea Town, Retainer,  Master Splinter, Big Stick, PSL, Yard Sale,  Big Perm, Dupree, AR, Movin On Up, Dine N’ Dash, Mayhem, Fantastic Dmish, FTTA, yours Q’ly.

THANG 1:
– Partner 1 holds a coupon in a wall sit while Partner 2 does 25 Bulgarian split-squats on one side
– Switch and repeat until each partner has done 50 on each leg

– Partner 1 holds a coupon in a wall sit while Partner 2 does 25 derkins
– Switch and repeat until each partner has done 50 total derkins

– Jump back into Bulgarians until each partner has done 100 total each leg. Eventually stopped for time but each group should have finished at least 75 each side

THANG 2:
– Partner 1 does 10 skater squats (5 each leg)
– Partner 2 does 10 runner squats (5 each leg)
– Switch and repeat x2

THANG 3:
1 person in the middle doing max curls with 45lb bb. Minimum 20 reps. Rest of the group on MARY. Mix of:

      • Seated flutter
      • Captain Thor
      • Steel blades
      • Superman
      • Big Boys
      • Plank
      • Shoulder tap high plan
      • J-Lo
      • Scorpian

COT: White Russians dad has recovered. Ocho Cinco lost his mom this week to cancer. Prevac’s son diagnosed with Crohn’s, Bagger’s friend also diagnosed with Crohn’s, DND’s bride about to have kid #3. YHC encouraged PAX to commit to confessing sin to each other, praying for each other, and making this community about more than working out. YHC confessed he hasn’t been the best example of patience in his home this week. I pray we can be leaders in our homes as much as we try to be at work, in church, and in our communities.

Mumble Chatter:
Artsy Fartsy murals, recycling, trump straws, playing basketball over the age of 30, global warming, and dmish likes it rough.

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III Pillars…2 Workouts

III Pillars, 3 Sept 2019

Conditions: late summer cool with a side of heat

PAX: – TK, Silver Medal, Tchaikovsky, Twin Peaks, Bicentennial Man, Money Shot, Princess Aurora, En fuego, Right Said, Hi-Viz, Pumpkin Spice, Crablegs (QIC

Warm-A-Rama: SSH, OH & Seal Claps, Good Mornings, Lunges, Imperial Walkers.

Main Event: 

12 PAX split themselves evenly among two workouts:

  1. Ironpax Week 1
  2. The Tougher Workout

Ironpax Week 1 is as follows:

  • Broad jump 10yards, followed by 10 burpees, 10 Bonnie Blairs, 10 Big Boy sit-ups. Repeat x 2 for a total of 30 yards, bearcrawl back to the start (30yards) and repeat the whole thing x 5.

Workout 2 went as follows:

  • Suicide ladder on the 60 yard field
    • Travel to 10 yard line with a lunge, then at the line: 1 burpee, 2 squats, 3 J-Lo’s, bernie back to the start.
    • Lunge to the 20 yard line: 2 Burpees, 4 Squats, 6 J-Lo, Bernie Back
    • Lunge to the 30: 3 Burp, 6 Squat, 9 J-Lo, etc until the 60 yard line
  • Suicide ladder #2
    • Sprint to the 10, 1 egg drop/yo yo (sort of a backwards burpee, rolling on the back and standing up without using arms or hands), then back to start
    • Sprint to the 20, 2 egg drop/ yo yo,
    • repeat to the 60
  • Part 3: PAX joined up with their brethren still completing the Ironpax challenge and did the workout along with them.

COT + Announcements:

Shamelessly copied from Toothless:

  • Iron PAX 2019 is in full swing, catch the workouts on Mondays across F3 Nashville or other days if they’re offered – if you’re the Q on another day and have PAX who typically don’t post on Monday’s consider leading PAX through the Iron PAX challenge for the week
  • F3 Nashville 5 year anniversary is coming up on September 14, sign up form is a yes and no kind of RSVP so even if you’ll be DR, sign up and say you won’t be joining so the count is more accurate
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How fast is Floppy Disk? Too Fast… Sir E 9/3/2019

It was a glorious morning at Sir Ellington with 18 PAX arriving for the festivities.

QIC: Boyband

PAX: FloppyD, PSL, DillyDilly, RedSkull, Prevac, CAPSLOCK, Foxtrot, BigStick, Edibles, BagsofAnts, Yard Sale, Movin on Up, Black Lung, Vegemite, Dr. Smartt, Hunter Mayhem, JK

We took a short lap  around the near hill and back to the parking lot for some warm-o-rama.

SSH x30, Squats, slow and low merkins, baby arm circles, and emperial walkers

The group split in half with Bagger taking the charge in IronPax week 1 makeup, and YHC taking the rest of the PAX to the Cochran hill.

Announcement: Per Strava Floppy Disc is the king of the Cochran hill segment with a 1:30 time up the VERY steep 0.2mi segment. He wouldn’t toot his own horn, but he went up the hill 3x that day collecting the 1st, 2nd, and 3rd fastest times for the segment’s all-time history, all while completing a 7 mile run.  In order to see just how fast that was, we tried to replicate it as a group.

Round 1:

We climbed the hill with goal of <2min pace; most finished in <1:45. At the mid way point, mumblechatter was heard “Oh wait…it keeps going?!”  On the way down we performed the BOMBS workout with a stop at each light pole for one exercise before moving on to the next. Burpees, Overhead claps, Merkins, Big Boy Situps, and Squats. 20 reps each.  (Flutters/LBCs for the 6)

Round 2:

Climb the full hill again, but turn it around and run in reverse half way up. We performed BOMBS on the way down again with 10 reps each.  (Flutters/LBCs for the 6)

Round 3:

Race to the top; first man there stopped the group where they were. Go to the nearest lightpole and repeat BOMBS stopping at each remaining pole on the way down with 10 reps each.  (Flutters/LBCs for the 6).

At that point, there were 10 minutes left and the Cochran group ran back to the IronPax set up where we performed suicides with 10 merkins at the end. Rinse and Repeat and bearcrawl it in with the last man standing on Ironpax.

Mary: Freddy Mercury’s x20, Flutters x20, Supermans x20, Dying Cockroach x20

COT

Announcement: Don’t forget the 9/14 convergence.

Moleskin: I have a new appreciation for each time I get the opportunity to lead you men. I am thankful to have the opportunity to know all of you and for the support you bring to me and each other. Keep up the good work. Prayers for OchoCinco who’s mother recently died.  Reach out and show your support.

 

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Field Trip – Bomber – 08.30.19

Conditions: A perfect 68º with relatively low humidity

QIC: Toothless

20 PAX: Cub Cadet, Tiny Dancer, River Dawg, Pumpkin Spice, Princess Aurora, Black Lung, Lemon, Firefox, Hi-Viz, Denty Moore, Right Said, Shadow, Porcelain, Lunch Lady, T-Cell, Crab Legs, Vector, Hambone, Cooties (FNG)

Warm-A-Rama:

  • 20 x Side-Straddle Hops
  • 10 x Willy Mays Hays
  • 10 x Windmills
  • 20 x Merkins
  • 20 x Little Baby Crunches
  • 20 x Squats

Main Event: Field Trip

PAX took off on an a mosey with an approachable pace down the greenway to the West. Upon reaching an access path to 51st, PAX held a plank and wait to group up.

The Q explained that the next leg would be a modified Indian Run down 51st where the back PAX would drop and complete 3 plank-jack burpees before running to the front of the line, tapping the new back PAX on his way up as a signal to drop for the burpees. After a short while the Q broke up the one line into two to allow for more participation. At a stop sign about a quarter mile down the road, all PAX dropped for 10 plank-jack burpees. PAX reconvened into on line for a brisk mosey to stop in front of Porcelain’s house.

The Q asked that everyone take a knee and pause the workout to offer thoughts or prayers for Porcelain and his M with the arrival of their new 2.0. This is one way the Q felt would speak to the fact that F3 is much more than a workout.

After that, the Q called recover and led another brisk mosey to Richland Park. There the PAX were instructed to complete a set of 7’s:

Hand Release Merkins – Lt. Dans (modified to Traveling Lunges) both ways – Prisoner Squats

There was a decent amount of disgruntled mumble chatter, and the HIP (High Impact PAX) found themselves a little red in the face after the running and additional leg work. After a plank and wait with arm raises to let the PAX finish, the Q started off on a mosey back down 48th. At a stop sign half-way back, the Q called for 10 plank-jack burpees for all PAX, who were remarkably spread out at that point in the mosey and needed some assistance grouping up. Credit to Tiny Dancer and Hambone who made a Kodak moment running side by side leading the mosey.

Post burpees, there was a slight incline to keep everyone’s heart rate up. Turns out the Q was pushing himself a bit and ended up with a Q splash at the last stop sign where the PAX graciously planked and waited. Q called a mosey to the post after he was “all out”.

MARY:

Captain Thor until time – CT is an increasing ratio of 1:4 WWI’s to American Hammers, i.e. 1:4 > 2:8 > 3:12 > 4:16 and on

COT + Announcements:

  • Iron PAX 2019 is in full swing, catch the workouts on Mondays across F3 Nashville or other days if they’re offered – if you’re the Q on another day and have PAX who typically don’t post on Monday’s consider leading PAX through the Iron PAX challenge for the week
  • F3 Nashville 5 year anniversary is coming up on September 14, sign up form is a yes and no kind of RSVP so even if you’ll be DR, sign up and say you won’t be joining so the count is more accurate
  • There were a couple more announcements, but the Q did a bad thing and procrastinated this back blast leading to some gaps in memory. I’ll be better next time!

I was proud to be out there with such a fine group of HIM this morning. As always, it was an honor to lead!

— Toothless

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AMRAP Mile kicks balls @ The Forge

Pre-Party #1 (5:15 am): Led by Barney, Swinger, Creeper, Stats, Gaylord Focker. Play it cool, guys!

Image result for no pain gif

Pre-Party #2 (5:45 am): Old Hickory joined to lead abs at the “Popsicle stand”

10 PAX in attendance:  Barney, Stats, Professor X (respect), Old Hickory, Creeper, Sparta, Little Miss Piggy, Huggy, Glen Gary, Gaylord Focker (QIC)

Warm-up/Disclaimer:

  • ShowMe Lap
  • SSH IC
  • LBAC IC
  • LBAC ir IC
  • Imperial Walkers IC
  • Hillbillies IC
  • Smurf Jacks OYO
  • Good Mornings OYO

From the parking lot, we made our way to the track.

MoT: Hallelujah Duck & Weave (Indian-style run where PAX duck walk with hands in the air and the 6 runs in between everyone to the front)

Image result for duck gif funny

Thang 1:  AMRAP Mile

As Many Reps As Possible

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At the beginning of each 100m on the track, PAX complete AMRAP of an exercise for the entire lap. Mosey the curves, sprint the straights.

1st: Merkins

2nd: Iron Mikes

3rd: American Hammers

4th: Monkey Humpers

QIC channeled his inner 3D and harped on proper form

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Thang 2: Kickball with a twist (thanks to Creeper to the kickball)

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PAX split into two teams and with each inning, new rules were added.

1st: Classic Kickball

2nd: When you kick, yell your F3 name and run the bases in reverse

3rd: When the ball is kicked, EVERYONE does 3 burpees.

One of the teams scored more but couldn’t tell you who.

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Mosey back to the parking lot for Mary consisting of flutter kicks, High planks with oblique dips and Low and slow squats. Thanks, Huggy, for letting me plagiarize your Mary.

CoT/Number-rama/Name-a-rama

  • Prayers for F3 Amazima
  • Prayers for LMP’s Family and praises for healing.

What we learned: Apparently we learned Tennessee football isn’t all that. Oh, and Old hickory thinks he’s hard.

Image result for tough guy gif

Coffeeteeria: Longest Coffeeteria ever.

– Gaylord Focker

 

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Laredo – IronPAX Week 0 Workout

GLOOM FACTOR:  Zero.  It was almost a perfectly beautiful morning.

10 PAX in Attendance: Staples, Creeper, Double Bird, Huggy, TV Guide, 3rd Degree, Little Miss Piggy, Old Hickory, Barney Feivel, Typo+ (QIC)

 

Warmups/Disclaimers:

Quick Mosey

5x Seal Jacks

10x Squats

5x Merkins

Stretch – Guided

 

THANG 1: Individual Laredo Challenge (TIMED)

6 ROUNDS:

24x Squats

24x Merkins

24x Walking Lunge (each leg ½)

1x 400m Run

 

THANG 2: Team Laredo Challenge

Form teams and run Laredo as a team.  Each PAX takes an exercise to complete.  Three teams.  We got in three rounds!

 

COT:

Count-o-rama, Name-o-rama

 

Announcements Etc:

Pray for Barney’s Dad who was flown to a Hospital in Kentucky.  He is still learning more details.

F3 Dad’s Camp Ocoee this weekend.  Hit up TVG for more deets.

Wild Beast Feast next Saturday night.  Staples to confirm HC and info later in the week.

Q has his Vasectomy in less than 3 weeks.

 

Q shared some of what he is learning about Pride.  If you are dealing with Pride, let’s walk through this together and let God help us discover where we have Pride in our lives.

  • Pride swells up and makes a man think of himself more highly than he ought to, a breeding ground for self-deception.
  • Pride will challenge you in the midst of an argument with your wife, pressuring you to avoid reconciliation.
  • Pride gives birth to bitterness and resentment.

 

Love leading you guys. Awesome work today!

 

TYPO+

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Labor Day Weekend of 400 Love

PAX: Deep Dish, FoxTrotTalksAlot, The Bell, Bad Boy, Hambone, Tommy Boy (from F3 Atlanta), and YHC TheJeweler

Gloom Factor: Are you kidding me?? It was the first taste of fall and beautiful

Disclaimer was given and still everyone stuck around

Songs on the playlist for the day: Too Close (Alex Clare), Radioactive (Imagine Dragons), Extreme Ways (Moby), Sinnerman (Nina Simone & Felix da Housecat), Under Pressure (David Bowie & Queen), Almeria (Everydayz & Phazz), Survival (Muse), Isolated System (Muse), Les Preuves Du Temps (Everydayz), Batter Up (Nelly), Typical (Mutemath)

WarmUp: Short jog through the park, we circled back to pick up The Bell and FoxTrot.  – Circle up for: 20 SSH, 10 GM, 10 WMH, 10 BAC, 10 RBAC, 10 Air Presses, 10 Hillbillies, 10 Imperial Walkers… all done in cadence

Line up for sprint drills down and back 20m: High Knees, Butt Kicks, A Skip, B Skip

The Main Event: Jog up the hill across Granny White to Clayton Ave.  This is the start of the 400m.  We sprinted to the far side of Clayton to Belmont Ave. dropped and did LBCs until all in + 20 seconds.  Then we sprinted back 400m down Clayton back to Granny White.

The PAX moseyed back to the pavilion for a 5 min round of 10 exercises 10 sec rest by 20 sec exercise 10 sec rest etc…  The exercises were as follows:

  • Step up and jump (standing with one foot on the picnic table bench, you jump up off one leg and back down) 5-6 on each leg
  • Dips
  • Box Jumps (on to picnic table)
  • Decline alt shoulder taps
  • Bulgarian Split squats Right Leg
  • Bulgarian Split squats Left leg
  • Windmill sweeps (starting from standing position with legs apart and both arms up to one side at approx 1 o’clock, rotate down sweeping your hands across the ground at 6 o’clock up to 11 o’clock and them back… alt back and fourth
  • Slow merkin… 1 merkin over 20 seconds lowering yourself as slow as possible
  • Toe Raises
  • Fire Hydrants (working that inner thigh in honor of Labor Day)

Mosey back up to Clayton/Granny White for 2 more 400s then another round of 10 exercises at the pavilion

Back to Clayton for 2 more 400s then one final round of 10 at the pavilion.  Bad Boy was thrilled when Batter Up by Nelly came on the playlist as we were about to start 400m number 5!

MARY: Circle up back in the parking lot… On your 6!

20 x Labor Day Alabama Prom Dates (An Alabama Prom Date with your legs spread)

10 each: APDs with right leg up, APDs with left leg up

20 x Flutter Kicks

10 Happy Crunchy Frogs

10 Olympic Situps

10 pike WW1s

10 right side crunches

10 left side crunches

TIME!

Prayer Request: Hambone has a big decision about a new job opportunity.  All of the people affected by the hurricane

Announcements: Iron PAX challenge starts 9/2… that’s this Monday Gents

5 year anniversary coming up on Saturday 9/14

Coffiteria: All 7 present for discussions about terminator robots, and new business ideas.  Don’t worry, I won’t give it away FoxTrot.

Great work today everyone!  As always it was a pleasure to lead and be led.

~Jeweler Out

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08.29.2019 – Pirate’s Booty

Building onto Walk the Plank at Detention, Pirate’s Week concluded with Pirate’s Booty.

PAX: Brother at Law (QIC); Pocket Chicken; Hot Route; Hipster; Small Things.

Gloom Factor: Absolutely delightful.  What a life.

Mosey with a loop behind the building and some tennis court shuffles.

WOR: Standard stuff like SSH, GM, WMH, LBAC, Reverse, Plank work (regular and side).

Thang: Grab three weight plates and three slam balls from Pocket Chicken’s car and make our way to the play ground.  YHC has been battling a nasty cold all week and I didn’t much feel like running, so here is what we did:

Split into 2 groups and alternate these exercises for 1 minute on, short rest, then 1 minute on the next, and so on and so forth until all four are completed.

Round 1: Wall Balls, Dead Man Walks (walking lunge with plate overhead), Slam Balls, Goblet squats.

Mosey the building.

Round 2: Bulgarian split squat (leg 1); toe touches at bench; Bulgarian split squat (leg 2); box jumps.

Mosey the building

Round 3: RDLs, lateral box step (leg 1); goblet squats; lateral box step (leg 2).

Mosey the building

Lightning round: 5 exercises, 40 seconds each exercise, 10 second rest, rotate.  Exercises were: RDLs, box jumps; wall balls; swingset TRX jump squats; goblet squats.

MARY: Fire hydrants; 10 merkins.  Fin.

Always an honor to lead.  The weather was an absolute delight this morning.  Lots of good coffeeteeria talk about how expensive home ownership is.  The American dream!

There is talk of a second East location amongst these five stalwarts.  Keep your ears to the ground and keep spreading the word.

Enjoy your Labor Day.

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11 for 7s – Titan 8/28/19

11 PAX came out in the prime gloom to get a little bit stronger.

PAX:

Porcelain

Crawlspace
Hipster
HI viz
Sal pal
Florida man (FNG)
Cub cadet
Siri
Right said
Drago
Hot route
Warm up:
Long mosey around the chain-link fence perimeter to back side of Parthenon
SSH
LBAC
rLBAC
Air presses
GMs
Cherry pickers
WMH
DIDS x 3 around elipse
7s on hill (burpees and squats)
Dealers choice abs
With his first 2.0 delivered, Porcelain passes the shovel flag to YHC as the new Titan site Q.
4 for coffeteria.
-Right Said
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Getting FAT at the Pound

Gloom Factor:  Gloom fartsacked; perfect morning.

Pre-party:  Kermit led Creeper, Old Hickory, and Staples in a surprise preview of the Thang.

PAX in Attendance:  Kermit, Creeper, Old Hickory, Nimbus, Stats, Inspector Gadget, Barney, Scrooge, Sex Ed, TV Guide, Professor X (respect), Show Me, Hushpuppy, and Staples (QiC)

Disclaimer/Warm Up:  Show Me lap, disclaimer, SSH, Imperial Walkers, Good Mornings, WMH, Tebow stretch, and Toy Soldiers.

The Thang:  Partner up for encouragement and mosey to the track to get in some FAT (feet, arms, and tummies) work.  The goal was 6 (big) laps with speed bumps at each side.  Side A’s exercises were (20) squats, (20) merkins, and (20) overhead presses.  Side B’s exercises were (20) WWI’s, (20) LBC’s, and (20) flutter kicks.

The HIM’s brought their A-game and knocked out some reps and miles.  All in, we covered 2.5 miles and did (100) or more reps of each.  Time caught us and we moseyed back to the parking lot.

CoT:  Count off, Name-o-rama, a word (this community of men is a blessing to me and I pray it is to you all, and, I thank each one of you for sharpening me), prayer, and announcements.

Post-Party:  Stats, Creeper, Nimbus, Show Me put in some additional work.

Announcements:  3rd Thursday lunch is today at Oscar’s at 11:30am, F3 Dad’s camp is next weekend at the Ocoee, Wild Beast Feast is September 7th at 6:00pm at Staples’ place

Prayer Requests:  Soccer Mom in Uganda, prayers for safe travels for all headed DR over the coming week/weekend (especially ocean going PAX)