Backblasts

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8/19/19: Harvey said I W.A.S. on Q

Location: Westeros

Conditions: Low 70s and not as humid as it could have been

QIC: Pumpkin Spice

PAX: Bad Boy, Bicentennial Man, Blue Mule, Crablegs, Crawlspace, Porcelain, Reveille, Right Said, Siri, TK, Vector, WL – Brown Shorts (F3 Swamp Rabbit, AKA Greenville), WL – Padre (F3 Swamp Rabbit, AKA Greenville)

The night before we converged upon Westeros to exercise our minds, bodies, and hearts — we collectively discovered that Pumpkin Spice would be on Q in the morning, myself included. Harvey Updike was strategically absent to avoid his solo Burpee Apocalypse punishment for such an ambush Q-signment. But, alas, we were all better for it. Moreover, part of the workout was themed around the fact that Harvey said I “WAS” going to Q.

THE THANG

After a brief disclaimer, the PAX made their way towards Love Circle, stopping at the bridge over 440 for some Warmorama.

Warmorama :

  • WMH x 10
  • Good Morning x 10
  • High Knees x 10
  • Butt Kickers x 10
  • Imperial Walkers x 10
  • Hillbillies x 10

We moseyed a little further to the frequently visited intersection just about 200m short of the stop sign that dead ends in to Love Circle.

The Main Event

The PAX paired up to complete a WAS themed workout. On PAX would Bernie up the hill to the stop sign (~200m) and then run back down to the start. The other partner would perform an exercise at the starting point until their partner gets back. Flapjack until both have travelled and done the exercise. This cycle was repeated for three exercises:

  • WWIs
  • American Hammers
  • Squats

I led the PAX in some Mary while we waited for the Six. After the Six was in, we Moseyed to the top of love circle for some Mary, assuming People’s Chair while waiting for the Six.

  • American Flutters x 30
  • Freddie Mercuries x 35
  • Box cutters x 20
  • Cutter boxes x 20
  • Happy Crunchy Frogs x 10
  • Stretch out the groin and the quads

After completing the Mary, we moseyed back to the Shovelflag for COT. Blue Mule led the PAX in some more Mary until I got back with the Six.

MOLESKIN

  • Many guffaws were heard once the WAS travelling was announced. The PAX completed this exercise like champions nonetheless.
  • Reveille estimated our 200m distance was a quarter-mile. Maybe next time I’ll give us a quarter-mile Bernie, Rev. Great idea.
  • The PAX enjoyed meeting our WL’s today, finding out they are in town for the Sing conference for worship teams at churches from all over the world. Pretty cool.
  • Porcelain came in a little too hot to the workout and somehow magically found us over a half-mile from the Shovelflag. Some serious navigation and tracking skills there.

BULLHORN

  • Be praying for Siri’s family, especially his brother and sister-in-law Nathan and Hannah. They just lost their newborn child after complications from an unexpected delivery. We’re here for you, Siri.
  • As teachers and students are going back to school, let’s be praying for them in this important start to the year! Also be praying for Vector to find some excellent podcasts in his new hour-plus commute to FRA and back.
  • September 14th is the 5-year convergence at Stonewall. Be there, or Fartsack and let us make fun of you for the rest of your live long days. PA wanted 100 PAX. Let’s give him 150.
  • The Swaggy P games are in full effect tomorrow at iii Pillars. This is an effort to drive better attendance on Tuesday/Thursday workouts. See you all there!
  • It was an honor to lead you HIM today, as always. Excellent work! Way to push yourselves and each other.

– Pumpkin Spice

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Burpees, Hills, Coupons, and Jane Fondos at Sir Ellington 13 August 2019

Burpees, Hills, Coupons, and Jane Fondos at Sir Ellington 13 August 2019

 

PAX:  Blue Mule (Q), Yardsale, Dmish, PSL, Pope, Dupree, Foxtrottalksalot, Big Stick, Edible Arrangements, Trentdabbs7, CCR, J/K, Too Tall, Renegade, Boy Band, Bagger Vance, Dr. Smartt

 

Conditions:  “Wet heat” as described by the PAX.  Are any other words needed to emphasize this? 

 

The Thang:  Boy Band tweets out day before:  “@bluemule has the honors tomorrow gents.  Come see what you’re made of.  Will it be burpees, hill runs, coupons, or 45 min of Jane Fonda’s?….only time will tell. SYITG.”  So that’s basically what we did. 

 

Burpees, Hills, and Coupons:  4 25# stacks of wrapped bricks.  PAX mosey together as a team taking turns carrying the bricks. Stop periodically for burpees – 1, then 2, then 3, then continuing to increase to 10. Get after it. 

 

Running and Jane Fondas:  Arrive at the parking lot by the horse stables.  Partner up.  One PAX runs up and down the parking lot, one PAX does Jane Fondas.  Flap jack each time a person runs there and back. Rinse and repeat until we’re sick of it. 

 

Burpees, Hills, and Coupons:  4 25# stacks of wrapped bricks.  PAX mosey together as a team taking turns carrying the bricks. Stop periodically for burpees – 1, then 2, then 3, then continuing to increase to 10. Get after it.  Continue in this manner until we all get home. 

 

Strong work, men.  Pleasure to lead you last week.  Now let’s see what @CAPSLOCK comes up for us tomorrow!

 

SYITG

BLUE MULE OUT

 

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Distinctive Lack of Yoga

PAX: Black Widow, Olan Mills, Penny Loafers, Deck the Hollis, Toga

Five redwoods posted to see if YHC really would bust out a pilates workout.  Here’s how it went down:

Disclaimer, warmup COP, then lineup for coupon circuits:

Circuit 1: dumbell curls, sandbag squats, ruck press, kb lunges, run:  All players complete three rounds

Circuit 2: dumbell burpees, sandbag cleans, slam ball jumps, kb swings, run: All players complete three rounds

Lots of Mary

COT with YHC taking us out.

NMM: The PAX may seemed hesitant as to what YHC would do this morning: pilates, meditation, circle… , but all doubts were removed when the coupons rained forth from YHC’s sled.  Fun times had by all!

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A Race Against Time!

Image result for back to the future mph

Conditions: Another hot, humid morning. Sweating season is still in full swing!

A pre-party consisting of 10 rounds of 6 pull ups, 7 diamond merkins, and 8 jump squats on the minute for 10 minutes was led by 3rd Degree and attended by Barney Fievel, Creeper and Old Hickory. The rest of the clowns joined the circus about halfway through.

9 PAX sought to beat the clock, including Barney Fievel (YHC), Typo+, Creeper, Ragdoll, Gaylord Focker, Professor X, Old Hickory, 3rd Degree, and Sex Ed.

Show Me Lap and Disclaimer (en Espanol!)

Warmorama: We don’t have time for that! Instead, lets do 10 burpees on the minute for 4 minutes. Warm?

Before we go anywhere, stop by that gorgeous truck, the one that’s black as the night and twice as mean, and grab yourself a 20 pound stone.

Thang 1: Coupon Chucking

PAX bear crawled while chucking their coupon ahead of them for…a long time. Maybe 80 yards. Really this was just our MoT (mode of transportation) to Thang 2.

Thang 2: Clockwork 

PAX moseyed to the hill that wraps around the backside of the school. Bear crawl halfway up the hill and stop where you are in a high plank position. Q will call out a time and PAX rotate while in high plank position so that their head points to where the hands would on the clock (feet remain stationary at the center of the clock). Once in the called out position, bust out 5 merkins. This went on for awhile and the groans and sounds of pain filled the air like the sound of music!

Q was feeling frisky here and decided to do an impromptu Hair Burner race across the parking lot to the Pain Ground. That’s what I call a MoT!

Thang 3: Sprint/Pull-Up Apocalypse

Just like it sounds, PAX started with 10 pull ups and a sprint to the far fence. Rinse and repeat, decreasing by 1 rep each time.

Somewhere around the 5th or 6th round, I heard it. Somebody puked and it made me so happy.

Mary

30 seconds GM OYO. Sorry Mary, but we’re full from the main course!

CoT

Announcements: 

  • We’re over halfway to our goal of providing 30 shirts for F3 Amazina! Just $15 to @F3Nolensville on Venmo helps us spread the tenants of Fitness, Fellowship and Faith to some little warriors in Uganda. We’re going to write letters to each kid that we send shirts to. Don’t miss out on this opportunity to be part of a blessing!
  • We’re 1 month away from the F3 Nolensville / Franklin Convergence
    • Saturday, September 21st 530am to 7am at Franklin’s Battleground AO (business park off McEwen).
    • YHC will be leading half the workout. The Forge will also be going on, but lets send a strong contingent to represent the work you men have been putting in!

-BF-

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Back to School. Shaking off the Summer Rust

The IIIP crew had become a little rusty over the summer so YHC felt the need to “edumacate” the PAX a little as we head back to school.

QIC: Silver Medal

PAX: En Fuego, Lumbergh (Respect), Princess Aurora, Moneyshot, Twin Peaks, Crablegs, Sideline (FNG), Toothless

CONDITIONS:  Honestly, conditions were utterly oppressive.  Really.  80+ degrees.  Perfect!

WOR w/ MOSEY

Started with a Capri Lap around the church parking lot to make sure we would be seen toward the front of the grounds in the event PA, Crablegs and Toothless decided to show up (note the previous evening HCs).  Back up to the field for some WOR (SSH x 15, WMH x 15, LBAC x 15)…still no sign of the three who have apparently gone UA.

THANG

As we mosey to the playground, YHC proceeds to talk to the PAX about the various structures upon which different schools base their curriculum(s)(i)(a)? FNG Sideline was quick to intervene after noticing my obvious struggle with Latin, informing me that the plural of curriculum is “curricula”. All of that prep school Latin is finally paying off for him I see.  Back to the workout.  Many schools are based on the STEM curriculum; others, like St Paul, are on the STEAM program.  (The PAX later learned how painful Art really is).

Partner Up 1 / 2

S – Swerkin – The PAX learned the SCIENCE behind pushups and that they are actually not bodybuilding chest exercises.  They are part of the calisthenics family since they are body weight only, and actually more core exercise than anything – using your full body.  The PAX learned that F3 actually has a version to help them better feel the pushup as a full core exercise.  (Total team 100 – one exercise / one does lap)

T –  Turkish Get Up – We learned that Turkey has the 3d fastest growing population in the use of mobile TECHNOLOGY for e-commerce. (One partner exercise AMRAP, other lap – goal is 3 laps each)

E – Everest – The PAX learned that Mt Everest is part of two countries: Nepal and Tibet, which is a part of China.  The Chinese have been by far (for better or worse) the largest investor in the ENGINEERING of the road and trail infrastructure of the mountain for years.  (Start from bottom of Bernie Hill.  “Everest” up, lap around track, RnR sans lap)

A – Apple Turnover  The PAX learned that Apple has recently released an unprecedented augmented reality program in six cities whereby you can walk the cities and the phone can display digital ART against the landscape.  (20/20/20yds flop bearcrawl/crabwalk/bearcrawl, lap, RnR, lap)

M – Mexican Jumping Bean Pull-ups  The PAX learned that the Mayans were one of – if not the most – well known experts in MATH.  From the discovery of absolute 0/zero to the Mayan, calendar.  The Mayans are a large part of the modern day country of Mexico.  (Total team 50 – one exercise / one does lap)

Few minutes to spare to talk to the PAX about COMMON CORE CURRICULUM as we mosey back down to the parking lot.  After a brief AOQ-infused penalty, we proceeded to finish up with some Captain Thors. (10/40)

BULLHORN:

  • September 14 – F3 NASHVILLE 5-yr celebration.
  • [Former Skunk] AO now posting at St Paul in Green Hills on Mondays.  Meant to be collective training ground – if you’ve got an upcoming endurance event on the calendar (ruck, run, etc.) come post and get your training on with your fellow PAX.
  • Continued prayer for Boone’s Farm

It was an honor to lead this morning.  Stay sharp and listen to your teachers!

Silver Medal

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Atlantis – 8.15.19 – “The Mount Rushmore of Pro Wrestling”

4 HIM took the DRP and fought through a phalanx of bodyweight exercises to become honorary Hulkamanics.

PAX: Crablegs, Trapper Keeper, Vector

QIC: Cunning Linguist

After a surprisingly short disclaimer (given YHC’s typically verbosity), we departed from the shovelflag area at 0530 with Bluetooth speaker in tow and moseyed approximately halfway around the lower soccer field and then found a dry spot to circle up for our WOR:

WOR:

20xSSH

15xLBAC

15xrLBAC

16xWMH

15SnL Squats

Feeling sufficiently warmed, we then moseyed to the playground area and then YHC announced THE THANG.

But first, some background: as a child of the 80’s, YHC was obsessed at an early age with pro wrestling.  YHC decided to create a list of my “Mount Rushmore of Pro Wrestlers” as well as a related playlist to keep us all motivated.

THANG 1:

Song 1: “Real American” by Derringer – Theme Song of Hulk Hogan

During the verse, we performed American Hammers.

During the chorus, we performed Merkins. (because who is more American than the Hulkster, brother?!)

Countdown from 30-1, then short mosey to benches where YHC announced his second member of the Mount Rushmore of Pro Wrestlers.

Song 2: “Warrior” by Scandal ft. Patty Smyth – Song to represent Ultimate Warrior

During the verse, we performed Lt. Dans

During the chorus, we performed Overhead Presses (just like the Warrior).

Mosey around the lower field until finding a dry spot for our next stop.

Song 3: “Macho Man” by Village People – Song to represent “Macho Man” Randy Savage

During the verse, we performed Side Straddle Hops

During the chorus, we performed Burpees (because we all want to be macho men).

Yet another mosey toward lower parking lot, then pull off for final member of my list.

Song 4: “Rock & Roll All Night” by KISS – Song to represent Dwayne “The Rock” Johnson

During the verse, we performed Squats

During the chorus, we performed Jump Squats (because we can’t perform the People’s Elbow without powerful legs as well – and have you seen the size of The Rock’s thighs??)

Mosey toward Pizza Hut gazebo, then stop for THANG 2.

THANG 2:

3 rounds of DIDs – with “Da Dip” by Freak Nasty as our workout song (thanks to Crablegs for the suggestion and TK for the inspiration)

Dipsx20

Incline Merkinsx10

Decline Merkinsx5

With time running short, YHC wanted to make it up to Vector for not following through on a promise made to him last week.

Therefore, YHC played “I Ran (So Far Away)” by Flock of Seagulls and led group on a bonus mosey (while listening to the song) around lower parking lot and back to shovel flag.

Landed at shovelflag at 0612, leaving us with about 3 minutes of Mary:

MARY:

20xFreddie Mercury

15xAlabama Prom Date

20xLittle Baby Crunches

COT/TAP:

Prayers for Vector as his son started his first day of HS this week!

Prayers for TK as he continues to receive positive news from the doc and whose right knee is healing well!

Prayers for Crablegs as he and the M recently celebrated 3 years of matrimony!

BOM:

Quote from Phillipians 4:13: “I can do all things in Christ who strengthens me.”

May we continue to show our humility and vulnerability as we grow as leaders and pillars in the local community.

MOLESKINE:

Always a pleasure – today was no different in that regard. That said, today was a true blast, and YHC’s goal was show that we are all human and we all have our guilty pleasures. It is okay to admit these to one another. Let us continue to grow in our willingness to be vulnerable and in our willingness to trust in our fellow man!

BULLHORN:
9/14 – 5th Anny of F3 Nashville. Fun starts at 0600. Don’t miss it!

Deuces!

CL

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1K Rep Challenge & Hill Sprints

PAX: DeepDish, Tide, FoxTrotTalksALot, BoyBand, MightyStork, CommodoreBabyOil, Hipster, Razor, Bell, FNG Buckets, & YHC TheJeweler

Gloom Factor: Low… warm and sunny

Disclaimer was given as BoyBand came in hot… still no FoxTrot to be found.

Warm-O-Rama: We took off on a trot around the block… down Lealand up by the dog park and back around.  Pepper in some high knees, butt kicks, karaoke, ballerina skips.  Back to the parking lot where we found FoxTrot awaiting our return.   Continue with 20 SSH, 10 Hillbillies, 10 Imperial Walkers, 10 WMHs, 10 forward/reverse BACs, 10 Elevated Skips (from standing position, kick one leg straight out and clap your hands underneath… repeat right, left, r, l, etc… in a smooth rhythmic fashion).

We took it straight up the hill from the parking lot to the track around the white house, passing Tampalibra feverishly attempting to lock his bike to the playground.  After many failed attempts due to not having the right key, a cloud of defeat descended on Tampalibra and he was not seen from again. 

Main Event: Partner up for 1000 Rep challenge.  Each team does 100 reps of each exercise.  While your teammate is performing the exercise, you sprint a lap around the white house on the track.   The following exercises were completed in sets of 100:

Jump Squats, SSH, LBCs, Alt Shoulder Taps, Side Lunges, Kicking the Moon, Elevated Skips, Carolina dry docks, WW1s, Standing Twist (twist left/right just like it sounds).

The PAX knew what was coming next, but were unsure of the direction we would run.  We moseyed back to the entrance of the parking lot for sprints.  FTTA tried to will the PAX to run on the flat, but Q had something else in mind.  The PAX lined up at the entrance, then we did 5x jog to the manhole cover then all out sprint to the stop sign at the top of the road.

To keep the unit together, Q imposed the 10m rule… meaning as we jogged back down the hill in between sprints, the entire PAX had to stay within 10m of each other – No man left behind!!  PAX was pretty gassed and gave up the ghost on the last sprint.

MARY: Back to the lot for 7 mins of ab work.  We did some American Hammers, Toe Touches, Alabama Prom Dates, Super People, Star People or wide super people, crunchy frogs, and WW1s.

TIME!

Announcements: New Q signup sheet… AOQs will be managing signup and reaching out to the PAX on a more personal level.  5 year anniversary convergence on September 14th!

Push the 12 & Prayer Request: CommodoreBabyOil had his Navy flight exam today.  There were a few others and the Big Guy knows those.

As always a pleasure to lead and be lead.

YHC ~ TheJewler

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Biology Class :}

18 PAX in Attendance : Hush Puppy, Typo +, Professor X, Barney Fivel, Mufasa, Creeper, Nimbus 1500, Stats, Staples, TVG, 3rd Degree, Cheez Whiz, Sparta, Old Hickory, Double Bird, Little Miss Piggy, SexEd, & YHC Kermit.

45 Min Pre-party…. 

7 HIM decided to go 1/2 Gauntlet and get a 45 minute PP in to push themselves above and beyond.

Lead by YHC (KermiT), Staples, Nimbus, TVG, 3rd Degree, SexEd, and Creeper went APE and did a quick 3 miles split in half by the following:

Toes 2 Balls – yep, you heard me. 25x

High Plank Work:

Arm Raises left an right

Leg Raises left and right 20x

GM’s OYO

Tebow Stretch

Then we tried some weird Little Mermaid mess that will never ever be attempted again, and if it is attempted, its an automatic 50 burpee buy in with a 50 burped buyout…. test me….

After we failed miserably we jetted back to the parking lot.

(Great chat with 3rd Degree on the way back, thank you 3D for being a stand up brother)

(TVG is a beast, and I love this dude)

(Staples is insanely reliable, keep up the good work, Im thankful for you)

(Nimbus makes me push harder, I need it, and for that Im thankful)

(Creeper make me want to be 48, I hope to be half the man you are at 48)

(Thankful for SexEd and his willingness to step up and VQ. You’re a solid brother and Im thankful for your leadership)

15 Minute Pre-Party:

Led by Typo+ with Old Hickory. Not 100% for sure. As we were cruising in it looked like there was some sort of crawling on the asphalt.

Medic: Lots of 80’s stuff on Sex Ed’s playlist… everyone seemed to enjoy it, I actually have no idea what was played…. However, I can tell you that Colter Wall was not played, which was sad to say the least.

6:00a.m. starts with a quick intro, the fine print details.

WarmUps :

SexEd stepped up and went for his VQ today

Variable Arm Circles

—Something Else—

Lunges

—Something Else—

>>>>> (Probably Something Else)

Thang….

Super Basic, Super Hard.

5 Minute Mosey >>>>> 1 Minute Exercise>>>>> Rinse & Repeat for 1 Hour.

Speed bumps were as follows:

Each Speed Bump lasted 1 minute, so all exercises listed were executed for 1 minute with the partner exercises being completed for 1 minute and then switch for additional 1 minute.

Jump Squats (People were getting warmed up. Most PAX brains weren’t working so they didn’t understand what the heck was going on)

2 Burpees in front of Aunt Beas house, courtesy of 3D.

Leap Frogs (Somebodies genitalia may or may not have grazed a back or two)

Partner Carry (Balls touched backs, for sure, no doubt)

Crab Walk (I skipped this one, shoulder ish’s. Old Hickory played skoot A$$, Nimbus won, most PAX suffered)…. I hate crab walking,…. it sucks.

Pull-Ups and Ab Rollouts….. everyone understood Pull Ups, no one understood Ab Roll Outs…. They’ll understand next time….

Wheelbarrow’s… not easy…

Bear Crawl…………… def not easy……………….

Burpee Broad Jump…. crap this was hard. I was 100% spent and super struggling to get in 8.

Post Party – 

Non-existent

Other News-

  • 2nd F opportunity:

Staples Wild Beast Feast September 7th 6:00pm at The Barn

F3 Dads Runamuck September 6th-8th in Ocoee. Get with TVG for deets.

F3 Dads Lowes free kids project Sept 14. Get with Typo + for deets.

F3 Nashville 5 year anniversary Sept 14th. Convergence.

  • 3rd F opportunity:

Jerseys for Soccer Mom. If you are committed to sponsoring a shirt, funds need to be donated ASAP. Please check slack for deets.  

Big ups to SexEd for a great Q today. I really appreciate you and all that you bring to the group. Thanks for allowing me the opportunity to walk along side you.

Peace out!

-Kermit

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Namaste Y’all, Intro to Foga

PAX: Unicorn (frist time at The Cow), Deck the Hollis, Umbrella, Leatherneck, Olan Mills, Penny Loafers, Toga (QIC/Yogi), Black Widow

8 posted to see just how how flexible they are.., or should aspire to be.  Spirits and hamstrings were tested like this:

Disclaimer then mosey to GWP for pull-up pyramid to 5 and back down.  Head to bball court and line up in rows for what was possibly Nashville’s first yoga themed workout.

Three sun salutaions followed by a flow through the following poses with up and down dog in between each pose:  Runner’s Pose, Crescent Pose, Warrior One, Warrior Two, Reverse Warrior, Triangle Pose, Twisting Triangle, Chair to Twisting Chair, Right-Angle Pose, Right-Angle Pose & Grab , Prayer twist from Runner’s Pose to Side Arm Balance, tree, standing leg extension.

Mosey back to BMS lot for COT.  YHC Took us out.

NMM:  YHC promised something different, and the giggles and calls for yoga pants seemed to indicate victory.  Some of the PAX, YHC included, seemed a bit banged up from Saturday’s ruck, and this seemed like a good time to try this.  YHC is certainly no yogi, but we put a few poses together, and it seems we all could use more balance work.  Question to the broader PAX, should these workouts be called Foga, Yog3, other?

Stay Classy,

Toga