Backblasts

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Backstreet’s back, allright!

PAX: DMish, Too Tall, Cathy, Venus, Foxtrot Talks-a-lot, Offshore, Prevac, Boy band, PSL, CAPS LOCK, JK, Tampa Libra, Yard Sale, Black Lung

QIC: Floppy Disk

15 for some humid station work at Sir E this morning.

Disclaimer dispensed, head up the long road to the big lot for some Warm-o-rama.

WoR (all IC)
SSH x20
Squats x10
Good morns x10
Willie Mays x10
Cotton Pickers x10
Big Arm Circles F x10
Big Arm Circles R x10

THANG
Count off 1-4. 4 corners. Each station performed specified exercise for 1:00 then slowsey to the next station.

Round 1
1. Merkins
2. Carolina dry docks
3. Atomic merks
4. 8ct. Body builders
RnR x1

Group sprint ~75 yards. Sprint back.

Round 2
1. Gorilla humpers
2. Jump lunges
3. Jump squats
4. Tuck jumps
RnR x1

Mosey to the tractor pavilion for 3 sets of:
– Derkins x10
– Toe touches on bench (15x each leg)
– Dips x20

Long mosey back to the start.

Mary
20x Merkins IC
20x Flutter kix IC
20x Crunchy Frogs IC
20x Freddie Mercuries IC
1:00 Low plank

We were serenaded today by the Boy Bands & Girl Groups – 90s Pop Spotify playlist. It started a little slow, but really picked up towards the end. Mary was done IC to Everybody by Backstreet Boys. Crowd pleaser for sure. Mucho MC by most PAX. Cathy was disappointed that I cut my hair, suggesting that I should have trained it instead. DMish complained about back-to-back chest heavy days. PSL quietly went about his business, per usual. Foxtrot actually didn’t talk a lot, except something about his lame neighbor. I tried to skip Offshore in name-o-rama, and he made me feel really bad about it. Prevac told us a story about a friend with horses. Boy band took a page out of Prevac’s book, but did leave some damn cold coffee. CAPS LOCK and I discussed all the ways that Crieve Hall is superior to other Nashville neighborhoods. Yard Sale gave us some heartfelt feedback about the new mural. Found out JK ran track, which when combined with his age, makes him measurably faster than everyone else. Venus’ name-o-rama sound effects continue to play a vital role in the overall camaraderie of the group. Tampa Libra detailed the finer points of successful small business ownership. Too Tall, per usual, teased us with not quite enough midriff during name-o-rama. Finally, in keeping with tradition, Black Lung showed up about 10 minutes late. I would be lost otherwise.

Pleasure, gents. I look forward to the next one!

Floppy D

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Detention 2019.08.26 – 17 Walk the Plank with Brother at Law and CCArrrrrgggggghhhhhh

17 of Nashville’s gnarliest Blackbeards and Calico Jacks braved the rain, flew the skull and bones, and walked the plank this morning. Here’s how it went down.

PAX: Bagger Vance, No Show Jones, PSL, Accounts Receivable, Foxtrot, Yardsale, Tampa Libra, Rosemary, Movin’ On Up, Master Splinter, White Russion, School Girl, Sandman, Bueller, Prevac, CCR (co-QIC), Brother at Law (co-QIC).

WOR: Mosey the bus loop and divert to to pavilion.  Then for a very standard WOR mix of SSH, GMs, WMHs, LBAC, LBAC reverse, and HOPKICKS!  Pirates dance by just doing hopkicks.  So the more you know.

Today’s Walk the Plank workout was a plank heavy tabata led by Brother at Law, with a CCR adventure after every two tabatas.  Here’s what we did:

Tabata 1: Mountain Climbers

Tabata 2: Merkin Jacks

CCR Adventure: Down to bottom of hill for 20 180 squats, run back to pavillion.

Tabata 3: Head, Shoulders, Knees, and Toes Taps

Tabata 4: Groiners

CCR Adventure 2: 20 rows, 10 pull ups, 15 burpees.

Tabata 5: Cross Body Mountain Climbers

Tabata 6: Alternating Merkin Jacks (odds) and Plank Jacks (even).

CCR ran the baseball loop back to the parking lot for some MARY: low plank, flutter kix, burpees x10.  And that’s all she wrote.

Playlist: “He’s a Pirate” from Pirates of the Carribean Soundtrack; “Sloop John B” by the Beach Boys; “Sea Stories” by Sturgill Simpson; “Ocean Breathes Salty” by Modest Mouse; “Ocean Man” by Ween; “Gallows Pole” by Led Zepplin; “Sail on Sailor” by the Beach Boys; “Come Sail Away” by Styx; “I Sat by the Ocean” by QOTSA.

 

Five year convergence September 14th at 6:00 AM at Sevier Park.

413 Strong class is almost done.  Go see them on Tuesday for a run or Thursday for a boot camp before they wrap up.

Prayers for sick and suffering friends and family.

 

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Typo+ Anniversary Q

GLOOM FACTOR:  Zero…while on the humid side, it was a very nice morning.

 

Pre-Party 5:15 – TV Guide, SexEd, MicDrop, Nimbus;  + Sparta getting in a ½ marathon before the Thang.

Pre-Party 5:45 – Staples, Old Hickory, Typo+ for some Core work.

 

PAX in Attendance: Huggy, Tebow, Creeper, Swinger, Professor X (Respect), Nimbus, ShowMe, SexEd, MicDrop, Stats, TV Guide, Old Hickory, Mufasa, Hush Puppy, Sparta, Wolverine, Staples, Typo+ (QIC)

 

Warm-Ups/Disclaimers/Etc

Show Me Lap

 

Disclaimers

 

12x SSH IC

12x LBAC IC

12x rLBAC IC

Guided Stretch Routine

WMW OYO

Good Mornings OYO

Huggers OYO

 

Q explained how this is the One Year Anniversary of his starting F3!  He and the amazing TV Guide started on the same day a year ago.  This workout would be very similar to the one 3rd Degree did on that day.  SoccerMom EH’d me and Mursa EH’d TVG!

 

THANG

TYPEWRITER!

Mosey over to large parking lot.  While Q set up cones, PAX sprinted to far end, did 5 burpees and sprinted back.  Q joined in for a second round.

 

Round 1:  Start on one side of parking lot doing 10x merkins.  Bear crawl to the side with the cones, advance up to next cone and do 10x WarHammers.  Bear crawl back to starting side of parking lot.  Advance up to next cone.  Rinse and repeat all the way up the parking lot.  Mosey back to start and Core of choice to the 6.

 

Round 2: Same as before, but with 20x Squats and 20x WW1s (modify for those whose tailbone was getting mouthy).  Mosey back to start and Core of choice to the 6.

 

Let’s finish it off the same way we started, but adding a few more Burpees.  5 Burpees at start, sprint to far side of parking lot, 5 more burpees, then sprint back to start.  Rinse and repeat once more.

 

Mosey back to Shovel Flags.

 

CoT

Count-o-rama, Name-o-rama (no FNGs)

 

Prayer Requests and Announcements:

  • MicDrop’s M is on new meds for Rhuemetoid Arthritis. It’s helping but continued prayers.
  • Staples parents and their health issues.
  • SoccerMom and God’s work at Amazima.
  • F3 Dads event Sept 6-8 in East TN (see TV Guide for more info)
  • 2nd F Event at Staples – WILD BEAST FEAST (see Staples for more info)
  • F3 Dads event Sat Sept 14 at Symrna Lowe’s – Build a FireTruck with yo kids.
  • F3 Nashville Anniversary Convergence for those who can go – Sept 14
  • Nolensville/Franklin Convergence Sept 21 in Franklin.

 

Q had a Prayer Request, but also made it the closing encouragement.  I am dealing with Pride in some areas of my life.  He is revealing it to me through my wife and the book I am reading for ICC.  Please pray for me as I lean on God and my wife to identify those areas and work to rid my life of this pride.  The encouragement for PAX:  if God is asking you to work on something in your life, please seek help, accountability, and encouragement.  He is faithful and just and has a plan for your life.

 

TYPO+

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The 40 Gifts That Keep On Giving

25 HIM converged to celebrate YHC impending birthday. Much to the chagrin of those from the Shire who made the trek that the official day wasn’t until Monday, I assure you that today was the day we celebrated.

Conditions: Lil muggy, but overall great.

Q: T-Cell

PAX: Vector, Trapper Keeper, Firefox, Hambone, Dinty Moore, Crablegs, Sal Pal, Duplex, BnB, High Viz, Pumpkin Spice, Bad Boy, RiverDawg, Toothless, Boyband, Floppy Disk, Black Lung, CCR, DMish, Covenant Eyes, CAPSLOCK, Juan Valdez, Princess Aurora, and FNG Hurl Mary.

The Thang:

COP at top of the hill. 40 SSH, 10 Good Mornings, 25 Little Baby Arm Circles, 10 Willie Mays Hays while holding arms out, and then 20 Merkins.

Mosey down to the main parking lot where we cranked The King (George Strait) and started opening gifts.  A PAX was able to open one gift. Below is not the order we pulled, but here is what was completed:

2 Trips Up Hill – Weekend at Bernies
4 Sprints
6 X10 plank hold
7 Sevens – Squats/Merkins
8 Eight Count Body Builers IC
10 Manmakers
14 Decline Merkins
16 Parking Lot Spaces Crab Walk
18 Caroline Dry Docks
19 Lt. Dans
20 Burpees
21 Crunchy Frogs
23 Flutter Kicks
24 Big Boy Situps
25 Side Straddle Hops
29 Dips
32 Plank Jacks
35 Crunches
37 Calf Raises
39 Side Straddle Hops
40 Merkins

Great leading you guys this morning. You’ve made trips 35-40 around the sun very special. Grateful for each of you. And in case you were wondering, below is what we didn’t get to. Will save them for 41.

Unfinished Business: 

1 Crawl Bear Up Hill
3 Laps around the Community Center
5 Bear Crawl trips around roundabout
8 Eight Count Body Builers IC
9 Swerkins
11 Bobby Hurley’s (squat, slap, shot)
12 Wide Arm Merkins
13 Diamond Merkins
15 Pull-Ups (plank when waiting on bar)
17 Box Jumps
26 Lunges
22 V-Ups
27 Hello Dolly’s
28 Squats
30 Bulgarian Split Squats
31 Gorilla Humpers
32 Plank Jacks
34 Little Baby Crunches
36 Mountain Climbers

 

 

 

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All the Little Animals, 2×2

PAX: Reveille, FloJo, The Biking Viking (FNG renamed after COT), Mater, Shock and Awe (FNG), Lady Bird, Papa Smurf (FNG), Zoom, BLT, Lederhosen (FNG), Carrot Top, Pew Pew, DIY, Floyd, Brother-At-Law, FAMO, Casual Friday (Kotter), CAPSLOCK, Red Skull, Cargo, Bottle Cap, Chicken Hawk, Khakis, CCR, Sticks, G-String, Whiz, Le Pew, Sugarbird, Fungi, Offset, Toga (QIC)

Gloom Factor: Sunny and 70

32-33 (may have left someone out there?) redwoods posted to celebrate tourist season in Nashvegas.  Here’s how it went down:

Quick disclaimer then mosey to the gravel pit for warmup COP.  Begin tribute to National Noah’s Ark Day=

  • Bear Crawl down and back
  • Crab walk
  • Scorpion
  • Bear Crawl
  • Crab Walk

Form-up for indigenous peoples’ run to the parking lot in front of the STEM school.  Begin Dora 1-2-3= 100 merkins, 200 squats and 300 WWII sit-ups.

Mosey back to flag for a few minutes of Mary.

COT with YHC taking us out

NMM: Big thanks to Pew Pew and the @F3Louisville gang for joining the proceedings this morning.  Also, a big shoutout to all the EH’ing going on.  Having tried that at YHC’s own work conferences, getting 3 newbs out is a big accomplishment!

Lastly, there is of course no Noah’s ark day..,but maybe there should be.  Think of the greeting cards!

Stay Classy,

Toga

 

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Acid Bath @ The Pound – 8/22/19

14 PAX: Double Bird, Creeper, Huggy, Stats, Kermit, Inspector Gadget, Show Me, Professor X, 4×4, TypO+, Staples, Scrooge, Sex Ed, Tebow (QIC)

WARM UP: quick parking lot lap into
SSH x 10
Merkins x 10
Lunges x 10
Squats x 10
(x2)
Calf stretch, lunge stretch
Merkins x 10

GET SOME:
Indian run the track to the football field for

Acid Bath:
10-1
Jump Squats (at goal line)
Iron Mikes (at 50 yd line)
*run to 50 yd line, politician back to goal line

(Legs felt sufficiently bathed in lactic acid)

Partner work:
P1: broad jump 15 yds, canary hop back, switch
P2: 100 Sit Ups, 100 AH, 100 MC

COT:
– Praise for Scrooge’s Mom’s progress with history of breast cancer
– Prayers for Staples’ parents as they deal with serious health issues
– Prayers for Typo+ and Show Me for wisdom and clarity throughout tense and cluttered circumstances

Announcements:
– Nolensville 2ndF lunch next Thursday, 8/29; see Slack for details
– Wild Beast Feast scheduled for Saturday, 9/7 at Staples’ barn; contribute a side and BYO surf for the pescatarians out there among us
– #chainreaction – see slack for Huggy’s inspirational addition to our Lexicon!

Great work by all. Keep at it
-Tebow

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Storming Mt. Covenant – III Pillars – 08.20.19

Conditions: A little toasty, with a healthy dose of clouds to provide a strong, dark gloom

QIC: Toothless

PAX: Cunning Linguist, Tampa Libra, Lumbergh, Crablegs, Money Shot, Sideline, Cowboy, Hipster, En Fuego, Pumpkin Spice, Princess Aurora

The Q rolled in hot and had a speedy disclaimer, but proclaimed himself Captain Hook for the morning due to a broken finger. The PAX started off with a crisp mosey over to Mt. Covenant Landing (parking deck)

Warm-A-Rama:

  • SSH x 20
  • Windmills x 15
  • Good Mornings x 15

Main Event: Storming Mt. Covenant

PAX began at the bottom of Mt. Covenant and were given the following set of exercises to complete. Markers (frisbees) were set so that the hill was separated into three sections.

  • Squats x 30
  • Run until 1/3
  • WWI x 50
  • Bernie Sanders to 2/3
  • Flutter kicks x 70
  • Lunges to 3/3
  • Air press x 90

Rinse & Repeat

The PAX managed to complete one repeat of the above exercises. The Q introduced an additional exercise at the top between the two circuits. That exercise was “walking the plank” by way of the sneaky gorilla. PAX lined up head to toe and held a one-armed plank to mimic their one-handed captain. The PAX at the front of the line would sneaky gorilla (knuckles to the ground, traveling side-lunge) to the end of the line, call next, and the new front PAX would begin. Only one full cycle through the line was completed before PAX had to mosey back down to start the second circuit.

After the second circuit, PAX moseyed back across Hillsboro. The frisbees were collected, and it was proven that the West side needs a lot of help with their frisbee skills as we almost lost a few frisbees from errant throws while coming down the hill. At the first median after crossing the road, the Q called a halt and added a sneaky gorilla to the second median followed by a sprint to the post.

Swaggy P:

This workout also marked the beginning of the Swaggy P games! These games are a friendly competition between those at the West side Tuesday and Thursday AO’s, Atlantis and III Pillars. Rules & Regulations are posted in Slack, but points are primarily gained through attendance, with heavy bonuses for recruitment. You can follow along with the official scoreboard here, but the initial scoring is as follows with Team Faith jumping out into a strong but attackable lead:

  • Team Fitness: 9
  • Team Fellowship: 6
  • Team Faith: 15

Announcements:

  • Iron PAX 2019 signup is live, link is here and posted in #bomber on Slack as well
  • F3 Nashville 5 year anniversary is coming up in September, sign up will be out soon to help Q with numbers when planning for the workout as well as any food

As always, it was an honor to lead!

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Journey to the lost Circuit City

Location: Atlantis

Conditions: 77F, muggy but tolerable

Spice Index: 46

QIC: Crablegs

PAX: 15 total – best showing of Atlantis every by 7

Cunning Linguist, Vector, Brown Shorts (WL), Right Said, Padre (WL), Bareback, Hi-Viz, Princess Aurora, TK, Hipster, Toothless, Bicentennial Man, En Fuego, Pumpkin Spice

PAX accepted the challenge of the Swaggy P games and showed up to Atlantis in droves.

We took a journey around the barrier reef/running trail that encircles the lost city to limber up the PAX, followed by a Warmorama consisting of SSH, LBACs, Moroccan night clubs, Imperial walkers and good mornings.

THE THANG

PAX grabbed a partner and prepared for a circuit as follows:

AMRAP: 1 minute of Merkins, 1 minute of partner rows (1 PAX in high plank w/ partner doing a 1 arm row of that PAX) at 30s per arm, 1 minute of ab exercise (flutters -> Hammers -> Prom dates)

Following each circuit the PAX kept the heart rate up with suicides in the parking lot with the telephone poles as their markers

  • R3und 1: all 4 poles
  • Round 2: 3 poles
  • Round 3: Bernicide – bernie suicide to the third pole and back to the shovel flag.

We finished off with some stretching, particularly of the lower back that was well challenged with today’s exercise.

MOLESKIN

  • Many thanks to all the PAX who brought Atlantis to life today. The bar has been set.
  • T Claps to PA for completing 35 trips up and down Mt Covenant to celebrate turning 35.
  • Swaggy P games are in full effect with the score showing
    • Team Fitness: 18
    • Team Fellowship: 21
    • Team Faith: 27

You can follow along with the scoring here

BULLHORN

  • Prayers for Porcelain, M and 2.0 as delivery seems near. Look out for a meal train

– Crablegs

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Stats 1 Year Celebration August 20th 2019

Location: Broken Wheel

Conditions: Mid-70s and Humid.

QIC: Stats

PAX: Professor X (respect), Sex Ed, FNG 4X4 (respect) Tebow, Show Me, Sterno (welcome back), Barney, Glengarry, 3rd Degree, Creeper, Staples, TV Guide, IG, Hush Puppy, Double Bird, Kermit and Tool Time.

This workout marked the 1 year anniversary for YHC and the memory of how the first post left you humbled but yet motivated to keep posting at the same time. The goal of the Q was to bring everyone a taste of their first post and make all the PAX tap out along the way. I think that goal was accomplished several times.

Disclaimer

Warmorama:

LBAC IC X 10

RLBAC IC X 10

Imperial Walkers IC X 10

Slow and Low Squats IC X 10

WMH OYO

Main Event: AMRAP to failure, each set of exercises were as many reps as possible until the PAX could not continue then either High Plank till the 6 or Al Gore till the 6.

1. Burpees 3 Sets

2. Bearcrawl one parking spot 5 Merkins crawl bear back to the starting point, beacrawl one spot 5 Merkins and repeat until failure 2 sets

3. Iron Mike’s 1 set

4. Jump Tucks 1 set

Mosey to the pavilion

5. Decline Merkins until failure then immediately switch to Incline Merkins until failure 3 sets.

6. Copenhagens until failure 3 sets

Mosey to the pain ground

7. Pull ups until failure then 5 additional assisted pull ups.

Back to the lot, circle up for Mary.

8. Leg lifts until failure 2 sets

9. American Hammers until Failure 2 sets

10. Freddy Mercury’s until failure

11. LBCs normal, right side and left side until failure

Bullhorn

Prayed for F3 Uganda, Kermit’s family and house listing and 3d’s possible job change.

Always an honer to lead.

-Stats

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Shirts vs. Skins

PRE-PARTY:

One Mile Run brought to you by Kermit, attended by Creeper, 3rdDegree, TVG….I don’t know, it was dark.

PAX: Kermit, Hushpuppy, Prof. X(respect), 3rdDegree, Tebow, Beeker, Typo+, Stats, Sex-ed, Double Bird, TVG, GlenGary, MicDrop, Mickey, Barney, IG, Creeper, Swinger & …one more

QIC: Nimbus1500

WELCOME/DISCLAIMER:

Very Light and improper

WARM-O-RAMA:

What’s that?

THANG 1:

30 seconds of action with 10 seconds between exercises

  • Wide Merkins’
  • Forearm Plank (Shedder)
  • BearHop / BearyHop? (no official name yet)
  • Sit Thrus, known by Siri as Sit Thross
  • LEG CURLS (Left/Right) – Thoughts? I kinda liked’em
  • Push Plank
  • Low/Slow Squat
  • Side Plank (Left/Right)
  • Catchers

X2

Mosy to the “Rockies” (Hill on the back 40)

THANG 2:

CrawlBear up / Bear Crawl down the Rockies 10x

Mosey to (and around) the field

THANG 3:

Shirts vs. Skins – Ultimate Frisbee w/5 Burpee penalty when frisbee hit the ground.  est. total of burpees 5000 or something.

CoT:

Pulling from my kids devotional from the previous night that asked, are you a VRP or a VDP (Very Refreshing/Draining) Person?  2 Tim 1:16-17 talks about Onesiphorus’ repeated, risky and relentless refreshing attitude towards Paul and how impactful it was.  We’re called to be a light, not life suckers.  Grateful to be a part of this refreshing group!

MOLESKIN:

  • Skins win!!! #game point
  • Missed out on the Sam Hunt song, gonna give the playlist another shot in Sept.
  • 3rdDegree and GlenGary have played a lot of Ultimate
  • Almond milk cold brew is gross
  • Be a VRP, not a Life Sucker (VDP)
  • I suck at opening and closing F3 workouts
  • CONFESSION: I bailed on the last two frisbee drop burpees…if you can’t Q it, don’t do it.

ANNOUNCEMENTS:

  • Lots of F2 ops coming up in Sept, Stay tuned

P.S. The day after, we all ended up with a rash, presumably from something in the grass.  Lesson learned!