Backblasts

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28 March 2019 413 Strong Class 017 Launch The Weight v Wait Q

Temp: 50
Gloom Factor: Nil

PAX: Baby, Fabreeze, Legally Blonde, Play Station, Sir Topham Hat, Paw Patrol, Lil Jon, Dub, Lank,  3 Stacks, Shak, Mitch, Dreads, Brother at Law, CCR, Red Skull, Porcelain, Princess Aurora, Toga, Bad Boy, Pop a Lock, Hot N Ready, Khakis (FNG), Bagger Vance
QIC: BV

YHC rolled in around 0500 to do some Pre Yoga and such and noticed Red Skull frantically getting the mud ready.  Apparently, the auto start hadn’t been affected by the time change yet and needed some attention.  The 413 guys slowly started making there way out to the smoking lounge, er picnic tables as YHC, Porcelain et al regaled them with tales of pain.

0530 Time to Circle up for Disclaimer and the beginning to what would be a Primer on the Weight v Wait homonym of a Q.

As we circled up YHC called out 8 Count Body Builders to start so the explanation of the W v. W concept could be laid out.  Twist was that the “wait” on the 8 Count Body Builders was at #3, the down portion of the Merkin.  That got pretty old, pretty quick and the weight of our bodies soon set in.  Nevertheless, we pushed through to 13, grabbed both shovel flags and headed out.

Partner Up one F3er w one 413er and we’re off.  Mosey’d it about .20 miles out from the StartEx and circled up across from the STEM graffiti wall for

WOR:

SSH x 13, Imperial Walkers x 13, Hillbillies x 13, Squats x 13 (proper from was shown and expected), Merkins x 13 (see Squats) all IC

THANG:

Dirty McDuece w a twist…we did some stuff IC

Run .25 M from WOR to Plant Shovel Flag II.  Circle up for the following:

Merkins SGL Count x 12

Squats SGL Count x 12

Supine Thrusters x 12

Run as a group back to SF I

Carolina Dry Docks x 12

Squat Jumps x 12

Flutter Kicks x 12 IC

Run as a group to SF II

Burpees SGL Count x 12

Lunges DBL Count x 12

Beast R/L x 12 IC

Run as a group back to SF I

Alternating Shoulder Taps x 12 IC

Apollo Ono x 12

Ola Binary x 12 IC (if at all possible, make awkward eye contact)

PAX break off in to two groups for a Partner IR…YHC wasn’t clear on the turning point so Bad Boy’s group went for a bit longer IR…that was ok because YHCs group got to work on their Plank Progression.

We had just enough time at the end for a Primer on the MARSOC Short Card…found a way to get the military in this one after all.

RI 30 Merkins, 30 LBCs, 10 Burpees, 10 Chain Breakers IC

RII 30 Merkins, 30 Flutter Kix IC, 10 Burpees, 10 Cherry Pickers

TIME

NMM: YHC must admit, that wasn’t as much of a Woggler as YHC had intended but it probably was a good intro into F3 for the 413 guys.  I really love the Weight v Wait idea and think it works well not just when we are with the 413 guys but in our everyday.  Paul talks about it in his second letter to the Corinthians, as the “seen v the unseen”.  Anyway, great work this AM and YHC looks forward to many more bruisers at The Stronghold with the HIM in training.

BH: 12th Man lunch tomorrow.  $20 at Richland CC.  We are in a different room tomorrow so just be sure to have Situational Awareness.

East Side looking to get an AO up and running.  Hit up Bro @ Law for details but be aware, it is still early in the gestation period.

Three more days for IronClad Double Glove edition, if you are like YHC probably a good time to start tallying your posts and such.

YHC,
BV

 

 

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Fibonacci Sequence of Pain

Image result for fibonacci spiral galaxy

Glorious morning for a workout and 12 PAX greeted the early morning gloom ready to get some.

QIC: BoyBand

PAX: Black lung, Moneyshot, Prevac, Calf killer, Big Stick, Sterno, FTTAL, Dr. Smartt, Lumberg, Venus, and Too Tall

We started with a quick mosey to the track that was followed by.

Mary: BURPEE APOCALYPSE: 10 – 9 – 8 – 7 – 6 -5 – 4 – 3 – 2 – 1

WOR: Quick set of Good mornings, willie mays, and baby arm circles forwards and backwards

Thang:

To the track for some Fibonacci greatness.  We ran laps around the track. At each half way point (apex of the curve). At each stop, we performed Squats, Merkins, 4ct Flutter kicks, and Supermans. Reps for each exercise in the set were increased at each stop following the Fibonacci sequence. (1, 1, 2, 3, 5, 8, 13, 21, 34, 55).

We stopped at 55 to make room for a quick competition.  In all we ran about 1.5 miles.

Competition: Partner 100m wheelbarrow dash (50m Each) – won by YHC and Sterno….

Return 100m as a lunge walk.

Quick hustle back to the parking lot for…

MINI BURPEE APOCALYPSE: 5 – 4 – 3 – 2 – 1

COT

Thanks for letting me lead again. This was a tougher workout than it sounds and the increasing rep count really gets to you by the end. Especially difficulty if you’re black lung and double the flutter kicks for each round! #absofsteel

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3/28/19 – Fire Sale at the Pound

Image result for fire sale

Pre-Party: 3rd Degree, Barney Fievel, Playboy, Stats, Altidore, and Typo+. Sorry if I missed anyone!

5 pull ups, 10 merkins, and 15 squats on the minute for 10 minutes.

Conditions: 46 and partly cloudy. Something sinister in the air…

20 PAX might be a little sore, including: Old Hickory, Nimbus 1500, Stats, Inspector Gadget, Playboy, Ragdoll, Road Rash, TV Guide, Hushpuppy, MicDrop, Creeper, Nacho Libre, Wolverine, Altidore, Show Me, 3rd Degree, Typo+, Bottlecap, Netflix, and Barney Fievel (QiC).

Disclaimer

Warm up:

20 seconds of GM OYO, Tempo SSH IC (10 normal, 10 slow, 10 fast), 15 Imperial Walkers IC, and 1 Al Gore.

Fire Sale!! Quick, run over to that beautiful black truck and grab yourself a coupon (20 pounds)! The PAX got themselves a little BOGO action and earned twice as much out of their workout this morning.

Thang 1: Hair Burning 4-Square

PAX number off into 4’s and perform the assigned exercise and number of reps that corresponded to their number (below). PAX then rotated to the next station via hair burners (bear crawl with coupon).

1’s – 10 Blockees

2’s – 20 Ginuwine’s. With coupon in hand, PAX perform dance move from “Pony” by Ginuwine. This involves dropping into the athletic stance while popping the coupon out in front of your chest. Next, show her that you have what she needs by gyrating the stone from right to left like a steering wheel, then coming back up into a standing position while bringing the coupon back to your chest.

3’s – 30 American Hammers with coupons (needs a cool name, Mjölnir was the name of Thor’s hammer?!).

4’s – 40 S2S Merkins. Perform a merkin with one hand on your coupon. Alternate sides after every merkin.

Thang 2: Mini-Cooper (3 laps or 1 mile)

10 reps of each of the following exercises performed with coupons between laps.

  • Blockees – Burpees with coupons.
  • Baryshnikov Squats – Legs rotated out to the sides, hips opened, heels raised, then squat.
  • Close Grip Merkins – Merkin with both hands on the coupon.

Mary

Mary got a little frisky this morning. Alabama prom dates, scissor kicks, and slutter kicks.

CoT

“For the Son of Man is going to come in his Father’s glory with his angels, and then he will reward each person according to what he has done.”

Matthew 16:27

Post Party: There was a whole bunch of you in the post-party and I was deep in the Fog of War at this point. Whoever we were, we performed 15 each: derkins, erkins, copenhagens, and box jumps.

  • Continue to keep Soccer Mom and Gaylord Focker in your prayers.
  • 2nd F Lunch Event at some country club tomorrow (3/29). Message Old Hickory or Altidore for more info.
  • 3rd F get together at Typo+’s house April 2nd. More details to come from Typo on Slack.
  • CSAUP – The Gauntlet is F3 Nolensville’s first completely stupid and utterly pointless event!
    • May 4th 0500-0730ish
    • Start and End at Nolensville High School
    • 5, 20-minute AOs and 8ish miles.
    • Tons of laughs, fellowship and a great workout!

-BF Out-

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Atlantis 3-28-2019: Under the Sea

7 HIM came out into the beautiful gloom to make themselves better and to launch the first Q under the AOs new name – gents, let’s get ready to go “under the sea!”

PAX:  Crablegs, Crawlspace (LIFO), en fuego, Lunch Lady, Right Said, Trapper Keeper, Vector (QIC)

Conditions:   52 degrees, perfect

Mosey around the fields to the lower parking lot for the

Warm-o-rama:  WMH x 10,  Good Mornings OYO x 10, LBAC x 15, RLBAC x 15,  SSH x 20.

First Round:
Mosey up to playground where the main event was held.  In honor of the new name, the PAX performed a pyramid of exercises spelling out the new name.  Between each exercise, a friendly jaunt around the Bob Ross Memorial Water Tank:

American Hammers x 25
The Merkin x 50
Little Baby Crunches x 75
Air Presses x 100
Normal Squats x 100
Thigh Masters x 75
Irkins x 50
Steve Irwins x 25

Playlist:  (As an aside, do you know how hard it is to find moderately paced, ocean/sea/water themed catchy yet cheesy tunes?  I should get Ironclad credit for that alone, my friends . . .  but I digress)

Octopus’s Garden – The Beatles
Barracuda – Heart
The Tide is High – Blondie
Under the Sea – Samuel Wright (Yes,  that would be The Little Mermaid song)
Flood – Jars of Clay
Brandy (You’re a Fine Girl) – Looking Glass
Cake by the Ocean – DNCE
Once in a Lifetime – Talking Heads
Take Me to the River – Annie Lennox
Under the Sea – Squirrel Nut Zippers

Second Round:  2 sets of DIDs — 20-15-10 in the Pizza Hut Pavilion

Mary:  A variety of fun including Flutter Kicks, Alabama Prom Dates, WWIs, LBCs, Alphabet, Boxcutters, Hello Dolly’s

COT:

  • Fri 3/29, 12th Man Leadership Lunch with retired US Army Ranger, John Belman.  11:30 at Richland Country Club. Link to RSVP. See more details on the Slack #leadership channel or contact Bagger Vance.
  • Thanks to all who participated in yesterday’s #F3MentalBattle – reminded the PAX that we need to talk openly about these issues every day, so please continue to support one another.
  • Prayers for a friend of Lunch Lady and myself who’s newborn had to be admitted for jaundice.

Was an honor to lead you men this morning. SYITG,

Vector

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Just a little walk around the track…

17 PAX in Attendance : Wolverine, Numb Tucks, Nacho Libre, Mic Drop, Inspector Gadget, ShowMe, Creeper, Barney Fivel, Nimbus 1500, Sterno, Tebow, Stats, Staples, Altidore, Netflix, TVG, and YHC Kermit on Q.

Pre-party…. @ The Pavillion

Host –  Numb Tucks

Attendees – Stats, Creeper, Staples, and YHC KermiT.

Dips – Derks – iMerks  On the minute 20/15/15 dropping to 15/10/10 at round 5

Medic –

HipHop Tabata with a little festival  EDM and a few others tunes that have already been forgotten.

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

WarmUps :

SSH’s IC 19x

BAC’s IC 14x (Makin’em Big @ 7’s)

GM’s / OYO

Thang #1

1 Round of Tabata (4 Minutes)

1 – Side Plank Hip Dips Left

2 – Side Plank Hip Dips Right

3 – Side Plank Leg Lift Left

4 – Side Plank Left Lift Right

Thang #2

Indian Duck Walk (Around the track 1/3 mile)

PAX line up and proceed to Duck Walk. Last PAX drops for an easy 5 Burpees. Then Mosey’s to front of line. Each PAX at the end of the line follows suit.

(Modify as necessary with lunges)

(If a PAX needs to peel off there’s a 10 Squat penalty)

Speed Bump A – Flutter Kicks IC 20x

Speed Bump B – WWI 20x

Speed Bump C – Sasquat 20x

Speed Bump D – Shoulder Touches IC 20x

Thang #3

In honor of NumbTucks pre-party we decided to repeat with a few variations.

25/15/15

20/10/10

5/5/5

Thang #4

PAX circle up at the lot for a few final rounds of:

American Hammers

WarHammers

Flutter Kicks

…..and there may have been a couple other exercises…. things got a little off the cuff at that point, Q was just trying to fill a few minutes of last minute burn.

Post Party – not 100% on this piece, I know Sterno and Stats got in on this plus about 3-5 other committed PAX and it ended up being around 50 Burpees… cuz that what they do…

Other News-

CSAUP (Gauntlet) May 4th be prepared to get down for the get down. Check slack and Twitter for details.

  • 3rd F opportunity:

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

Pease continue to lift up Gaylord Focker and his family whom are walking through difficult times with his mom.

  • 2nd F opportunity:

Believe that Typo + may have a little get together at his spot on April 2nd

Thanks to everyone for their commitment to the process and putting up with my lack of lingo. Big ups to Numb Tucks coming off IR and gettin back at it (I expected nothing less). It’s great to see new PAX Wolverine and Nacho Libre being bold and being involved. And lastly it’s great to see men being built up and made stronger and faster, physically, mentally, and most of all spiritually.

Peace out!

-Kermit

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03.26.19 – Sir Ellington – “THE Loop”

13 showed up to entangle themselves in a PA-Sir E love affair. Only one Prevaculated.

QIC: Princess Aurora

PAX: Bagger Vance, Black Lung, Blue Mule, Boyband, CCR, Dupree, Edible Arrangement, Parks and Rec (Naperville), Prevac (LIFO), PSL, Red Skull, Too Tall 

THE THANG:

Disclaimer followed by a mosey around the church and over to the main circle drive for agility drills and “exploration.” Back down to the base of the driveway for COP.

  • SSH x 10
  • Squats x 20
  • WMH x 10
  • Good Mornings x 10
  • LBACs x 10
  • Moroccan Night Clubs x 10
  • Seal Claps x 10
  • Merkins x 10
  • Mountain Climbers x 10

For the main event partner up. While one partner completes AMRAP of leg exercise at the base, the other runs up the right (south) side of the driveway loop to the house and performs 10 reps of a Merkin variation before returning to tag their partner out. Plank and wait for six between each round.

  • Round 1: Squats/Hand Release Merkins
  • Round 2: Lunges/Clerkins
  • Round 3: Jump Squats/Renegade Merkins (Merk,Row R, Merk Row L, Merk=1)

Indian Run up and around the loop and back across the street to the playground.

With partners, PAX complete max number of pull-ups plus 5 assisted pull-ups. Flapjack. For round two, PAX subtracted 5 from their unassisted max and performed that number. Flapjack.

Circle up for some Mary:

  • Flutter Kicks x 15
  • Alabama Prom Dates x 10
  • Jane Fondas x 20 (R/L)
  • American Hammers x 15
  • Long Slow Flutters x 10

Joe Hendricks up to the lot and mosey back to flag for COT/BOM

MOLESKINE:

It’s always a good time at Sir Ellington, even when YHC doesn’t quite remember the lay of the land and all that crazy Shire lingo (“Which loop?” “THE LOOP.”). Glad to have Parks and Rec passing through from F3 Naperville. An F3er since September, he and YHC had a good chat about how much F3 has filled a void he didn’t know existed and how he has since been able to give it away to others in life, strangers and friends alike. Just remember, men: sometimes it’s not about showing up because we need it. It’s showing up because it might just be the day that there’s somebody else out there that needs us.

BULLHORN:

  • Lifting up the Newells, Carter, and Black Lung’s M’s aunt in prayer.
  • Wed 3/27, Mental Health Day at all your Wednesday AOs. Qs will end about 5 minutes early to allow for an extended COT. The purpose of this will be for folks to discuss depression and suicide awareness. Please know that if this is something you deal with, there are guys in this group that would love nothing more than to listen and step into the struggle with you.
  • Fri 3/29, 12th Man Leadership Lunch with retired US Army Ranger, John Belman.  11:30 at Richland Country Club. Link to RSVP. See more details on the Slack #leadership channel or contact Bagger Vance.
  • Sat 4/13, Warpath CSAUP in Franklin
  • Sat 5/4, The Gauntlet CSAUP in Nolensville
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Rocky & The Rockettes

3/7/19

15 PAX made it out this morning, in what I hope is one of the last twenty something degree mornings of the year.

PAX: Nimbus1750, 3rdDegree, Tebow, Inspector Gadget, Kermit, Netflix, Stats, Sterno, Hot n Ready, Staples, Typo+, OldHickory, ShowMe, (shoulda done this earlier, now I don’t remember)

Warmup – delayed Capri lap due to technical difficulties. We tried out some new “Boxer Jacks” and a pretend jump rope progression.

Rocky I & II
-Mosey around the ballpark to the snack shack.
-50 Frog hops in to 50 Duckwalk steps X 4-5 depending on how long your duck stride was.
-50 Alternating “one arm” merkins with a clap merkin at the end. Each down counted as one
-Split into 2 groups    (Swap)                                                                                                                         Group A: 25 Bulgarian Split Squats (Each Leg)                                                                       Group B: 25 “One Arm” pullups…or at least they would’ve been if it wasn’t             so slick (seriously, that was the only thing preventing one arm pullups!)

Rocky III
-Partner up for the Apollo beach run (ie. jog around the 1/3 mile track with a partner and race to the finish line from the bench by the bridge)…then hug it out

Rocky IV
-Snowy Sled Pull (Push…cause a pull would’ve been awkward…like if you had hung under a dude before over the bridge…not saying I ever did that)
PAX 1 bear crawl drives PAX 2 while  PAX 2 pushes against PAX 1s                           shoulders.  Down and back 3 times, alternating Alternating drivers.                    -50 Hanging leg lifts off the bench, not quote the dragon flag I was hoping for…

 

I’m sure I’m missing a post party and other things, but Yo F3 PAX, I DID IT!

Oh yeah, I think we finished with some more boxing jacks upon Sterno’s request.

 

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A Defiant Launch

It was the perfect day to Launch Nolensville’s newest AO, Defiant, with a Bakers Dozen.

PAX: Inspector Gadget, TV Guide, 3rd Degree, Barney Feivel, Old Hickory, Creeper, Stats, NumbTucks, Gilligan, Altidore, Wolverine (FNG), Nacho Libre (FNG), Typo+ (QIC). [Tebow coming in hot with Coffeteria!]

 

Pre-Party of 1: 3rd Degree

 

Warmups, Intros, Disclaimers

12x SSH IC

12x LBAC IC

12x rLBAC IC

Mosey to the Things…

 

Time to get Defiant…

THING 1: Parking Spot Burpees

Divided into two groups to keep things moving along, each group working on a different row of parking spots.

Start with a Burpee at the end of a spot, then run and touch the curb.  Politician to the next spot and repeat all the way down.  Mode of transportation back: 10x Lunge, Lunge, BroadJump, then mosey the rest of the way.

Rinse and Repeat; Mode of Transportation: DuckWalk.

WWI while waiting on the 6.

Mosey…

THING 2:  a Nolensville Favorite

begin at starting line, Bear Crawl to Big Cement Balls.  Trying to think of something Witty to add here……aw nuts.

Mosey to playground, or as 3rd Degree likes to call it, the PainGround…

THING 3: 11’s

Pulling out an old 3rd Degree Workout…

Do two exercises, reps always totaling 11 [10 of A, 1 of B; 9 of A, 2 of B…].

A: Swing Knee-Ins; B: Pull-Ups; Mode of Transportation: Lunge

 

Mary: PAX Choice

Freddy Mercury x20

Flutter Kicks x20

American Hammers x20

Mosey back to Shovel Flag…

 

COT, Count-o-rama, Name-o-rama

13 lucky PAX endured the initial Defiant Beatdown.  Welcome to our two newest F3 Nolensville HIMs: Wolverine and Nacho Libre!  Bring all your high school buddies to workout with us old Fuddy-Duddies and we’ll show them what a workout really is!

 

Post-Party: 9 Yurpees (several PAX partook)

 

Thoughts & Requests:

*prayers for Gaylord Focker as his family deals with the rapid decline of his Mother’s health

*thoughts and prayers for Soccer Mom in Uganda

 

As always, I am proud and humbled to lead such an amazing group of HIMs.

ENCOURAGEMENT: We named this AO DEFIANT for a reason: to deny our natural tendency to remain at rest and to get better for ourselves, our families, and our community.

 

TYPO+

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The Scorpion – 03.23.19 – “Success”

In what was arguably perfect weather, 23 PAX conquered F3 Nashville’s inaugural “Wild West” CSAUP, The Scorpion, this weekend and celebrated with McDonald’s and a birthday song. Special appearances and support from three other PAX.

QIC: Crablegs, Porcelain, Princess Aurora, Pumpkin Spice, Vector

PAX: Bad Boy (Stonewaudible), Bagger Vance (30#), Big Bang (30#), Black Lung, Blue Mule, Brother-at-law (Stonewaudible), Crawlspace, Cunning Linguist, Floppy Disk, Hambone, Hi-Viz (Photography/Sag Wagon), Leatherneck (30#), Ludwig Von Oshkosh, Mystery Machine, Pop-A-Lock, Reveille, Right Said, T-Cell, Tampa Libra, Tiny Dancer (30#), Trapper Keeper

THE THANG:

Princess Aurora

Following a PAX count, the usual disclaimer, and some extra instructions for the undertaking at hand, YHC took the PAX on a medium mosey up and around the Hill of Sisyphus and back to the Great Lawn for a COP, all exercises IC:

  • SSH x 43 (HBD BV!)
  • Chinooks x 10
  • Overhead Press x 10
  • Reverse LBAC x 10
  • Peter Parker x 10
  • Imperial Walkers x 10
  • Overhead Squats x 10
  • Newton’s Cradle x 10

Porcelain (Titan)

In the epicenter of the Athens of the South, this Q was heavily inspired by famous Greek battles and the years in and means by which they occurred. PAX divide into three teams and grab a picnic table, their ship for the battle. Whilst making their way around the entirety of Lake Watauga, PAX must complete as a team the following exercises and reps, avoiding the enemies’ attempts to block them along the way:

  • 490 Carolina Dry Docks
  • 480 Exaggerated Leg Raises
  • 300 Box Jumps
  • 479 Merkins

Winning team gets fewer burpees. Called for time (Qvantage: YHC)

2.5 miles to Westeros with a quick detour around Love Circle (for about half the PAX. Instructions clear for several, but not clear enough for all. YHC will own it.)

Pumpkin Spice (Westeros)

Making up for lost time, Pumpkin Spice dished out this short doozie:

  • Burpee Broad Jump down the sidewalk ~50 yards to WEMS steps
  • Crawl Bear up stairs
  • Sideways Bear across
  • Bear Crawl down stairs
  • Burpee Broad Jump another ~30 yards

Flutter Kicks for six and mosey back to start.

2.1 miles to Bomber.

Vector (Bomber)

A HIM known for his musical Q’s (and cues), Vector started the PAX off with a buy-in of 19 Burpees and 27 Squats paying homage to the AO’s former life as an airport created in 1927. With that out of the way, PAX were instructed to do three sets of Sevens, holding People’s Chair between each set and enduring the promised cheesy 80s playlist:

  • Set 1: Bulgarian Split Squats/Overhead Squats
  • Set 2: Merkins/Big Boy Sit-ups
  • Set 3: Erkins (variant spelling on Irkins originating somewhere near 51st and Nevada)/Rows/Pull-ups

2.5 Miles to Atlantis

Crablegs (Atlantis)

Short on time, but not on spirit, Crablegs closed the CSAUP out with two Atlantis signature exercises and a tribute to birthday boy Bagger. Quick hop over to the swings for Steve Irwins x 43. When you’re not rowing, Moroccan Night Club like a boss.

All in, and the CSAUP is complete.

COT/BOM

MOLESKINE:

Thank you to everybody who posted for this event as it’s been a long time coming. Nashville’s last AO-to-AO CSAUP was the original Ironclad in 2015, an event that introduced to F3 a curious bystander walking with his kid through Centennial Park. That bystander was none other than the HIM we came to know as Crawfish. YHC likes to think at least one guy saw us out there and thought to himself, “I need to know more.”

Hearty tclaps to Hi-Viz for playing photographer/videographer/support vehicle/catering. It’s a committed man who wakes up at 6am on a Saturday to walk around snapping photos of guys doing stupid and hard things. Or maybe it’s just a sadist. I’m banking on the former, though.

By my numbers, we had almost 11 miles including the workouts. Not bad! Also, excellent job by all the Qs coming up with four very different workouts and being willing to adjust on the fly. The Scorpion next year will be the chance for some new HIM to show us what they’ve got!

BULLHORN:

  • Wed 3/27, Mental Health Day at all your Wednesday AOs. Qs will end about 5 minutes early to allow for an extended COT. The purpose of this will be for folks to discuss the topic of depression.
  • Fri 3/29, 12th Man Leadership Lunch with retired US Army Ranger, John Belman.  11:30 at Richland Country Club. Link to RSVP. See more details on the Slack #leadership channel or contact Bagger Vance.
  • Sat 4/13, Warpath CSAUP with the Franklin Boyz
  • Sat 5/4, The Gauntlet CSAUP with the Nolensville Nard Dogs

PA out.

 

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3/25/19: Westersoloing

Location: Westeros

Conditions: 50s and soggy

QIC: Pumpkin Spice

PAX:

Bad Boy, Bareback, Bicentennial Man, Blue Mule, Crablegs, Crawlspace, Harvey Updike, Hi Viz, Princess Aurora, Porcelain, Toothless

THE THANG

After a brief disclaimer, the PAX moseyed around to the back of the school for some Warmorama.

Warmorama :

  • SSH x 15
  • LBAC x 15
  • Chinook x 15
  • rLBAC x 15
  • Moroccan Night Clubs x 15
  • High Knees x 15

Seeing as YHC will be heading off to (what he thought was) an F3 desert for vacation (until Hi Viz kindly informed him otherwise) for the next 10 days, I organized a workout that someone can accomplish on their own when the unfortunate occasion arises where there are no PAX to be found. You can think of it as a solo Dora — Dora the Explorer? We started at the playground, doing one exercise and then running around the traffic circle in between each set:

  • 25 Pull-ups (run and repeat)
  • 50 Merkins (run and repeat)
  • 75 LBCs (run and repeat)
  • 100 Squats (run and repeat)

Between each different type of exercise, PAX waited for the Six. After completing the above exercises, we moseyed back to the shovelflag and it was all she wrote

MOLESKIN

  • The Merkin is the quintessential F3 Exercise. If we should be able to do anything right, it’s a Merkin. It’s always good to reflect on and be in tune with your own form throughout a  workout, and we should all do our best to prevent letting our form slip. Speed is not the goal — proper form is the goal. If you have to take a pause in order to avoid compromising your form, do that. We collectively paused for a refresher on perfect form for the Merkin with the help of none other than Blue Mule showing us how to get it done. Don’t cut corners just to finish faster or to finish first — do it right, and you’ll get better that way.

BULLHORN

  • Tclaps to PA for organizing The Scorpion (and whoever else worked behind the scenes in addition to Hi Viz) — it was a great event and we all got better!
  • PA’s family is headed back from Aspen today, prayers for safe travels!
  • Vector’s basketball team (the team which shall not be named) nearly lost in the Round of 32. He is sure to have had some palpitations during the game, let’s hope he’s alright.
  • On this Coming Friday we have the 12th Man lunch. Cadre Belman will be sharing his Leadership lessons from his time as an Army Ranger, which includes the Battle of Mogadishu aka Black Hawk Down. HC now if you haven’t done so already: http://evite.me/MBdjxuDw2H

– Pumpkin Spice