Backblasts

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Bomber 8/9/2019: Duplex VQ – Doubletime

23 PAX: Pumpkin Spice, Princess Aurora, Bad Boy, Vector, Toothless, FNG (DoggyBag), T-Cell, Reveille, Bearback, Firefox, TrapperKeeper, High-Viz, Crawlspace, Cunning Linguist, Dewey, Harvey Updyke, Lemon, Pop-a-Lock, Porcelain, Hambone, Riverdawg, Covenant Eyes, Duplex

Intro: My VQ! Nashville Humidity was on point (around 90%) at 5:30am. Enjoyable mosey around the rec center and up to Golf Course round-a-bout for some WOR.

WOR:
11 x LABCs
11 x rLABCs
11 x Seal Claps
11 x Imperial Walkers
11 x Good Morning

Extended mosey back down to parking area at base of hill. Included steeplechase fence jump to keep the blood flowing.

Thang 1:
Partnered up for combined effort on the reps.

50 x Merkins
Bernie Sanders to top of hill, jog back down
100 x WWII
Bernie Sanders to top of hill, jog back down
150 x Squats
Bernie Sanders to top of hill, jog back down

Rinse and Repeat (as an ode to my namesake of Duplex)

Early finishers added 25 x SSH + variety of plank options (thanks to PA for the assist)

Thang 2:
Shifted to low wall for DIDs

20 x Dips
15 x Incline Merkins
10 x Decline Merkins
Rinse and Repeat (as yet another ode to my namesake of Duplex)

Mary:
Dealers Choice (not in correct order)

20 x LBCs
15 x Freddie Mercurys
15 x Hello Dolly
15 x American Hammer
15 x Crunch Frogs
Alphabet
Alphabet (spelling ‘Duplex’ twice)
15 x Flutter Kicks
15 x Boxcutters
15 x Flutter Kicks
15 x Butterfly Situps
60 second Plank

Learned that even when you think you planned more than you need to, plan for a little more. Dealers choice was longer than planned, but helped push us to time. Learned its good to announce how many reps during Dealers Choice to keep everyone pushing to the end of each one. 

Bullhorn:

5th Anniversary event of F3 Nashville coming up 9/14/2019 (official anni is 9/13)

Porcelain 2.0 is coming soon. Thoughts and prayers to he and his wife as they prepare.

Swift and smooth recovery for Lunch Lady, as well, as those that have minor ailments within the PAX today.

Bearback’s Father-in-law heading in for surgery.

FNG: John from Jacksonville [Gator alumni], nicknamed: Doggybag after he made it apparent he has an strong rivalry with the Georgia Bulldawgs. Hoping he continues going to F3 down in Jacksonville.

 

Truly a pleasure to Q this week for my first time. You guys inspire me to be better each time I come. Keep up the encouragement to all those around you!

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Get some B-D-M…. @ The Forge 8/3/19

21 PAX in Attendance : Nimbus 1500, Stats, Staples, 3rd Degree, Old Hickory,  Cheez Whiz, Swinger, Show Me, Numb Tucks, Sparta, Little Miss Piggy, Professor X (RESPECT), Hush Puppy, Freud, Huggy, (FNG) Bass Slapper, Mufasa, GuacK!, Tebow, Little Miss Piggy, Ragdoll, YHC Kermit on Q.

Pre-party…. 

CoQ PP mixed up with Nimbus leading 75% and Staples on the back end.

Nimbus started us off with ?????, described as jump up to 4ft ledge then 1x Burpee, jump down. There’s a name for this but Im not sure what it is, for now we will call “Suck at 5:15a.m.” 15x-ish

Quick mosey to Football field where we did some tire flippin 2 rounds.

Mosey’d the bleachers

15-10-5 Cable Rows & Negative Pull-up Holds

Staples took us to the the Tennis court for some variable Suicides. Politicians & Skanks were involved….

Medic: Q threw together a good mash-up of country, dub, and rock… everyone seemed to be happy with the mix.

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

WarmUps :

GMs OYO

25 SSH’s IC

Tebow Stretch OYO

Thang (Batan Death March)….

You know what it is. We did two rows. Back two drop and do 2 Burpees then sprint to the front. Rinse and Repeat through entire work out.

Speedbumps (IN NO SPECIFIC ORDER)

Bear Crawl (3D overachieved and Crawl Beared)

Sasquats

J-Lo’s

Al Gores

Carolina Dry Docks

Flutter Kicks

Abyss WWII’s

Side Ups

Plank Leg Raises

Superman

Starfish

American Hammers

And I believe there were more plus a few minutes of Mary at the end…..

Post Party – 

Freud hit 30y/o today so 3D led the group in 30 HRC’s, not for sure on the attendance.

Other News-

Iron Clad Challenge is in full swing. I dont think its too late to sign-up. If interested shoot someone you know who is doing it a message and they can give you the details.

  • 2nd F opportunity:

Staples will be holding another 2ndF opportunity at his barn. Check Slack for deets.

  • 3rd F opportunity:

Educators and students returning to school this week.

Praise for positive preliminary results for LMP

Peace out!

-Kermit

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The Pound 8/8/2019 – Partner Work to the Max!

Image result for two male hands image

Staples led a Cindy pre-party that was attended by Barney, Stats, Nimbus, Creeper, Sex Ed and Old Hickory.

14 PAX came together in the gloom for an all you can handle sweat fest. Pax in attendance included: Barney Fievel (QiC), Netflix, Staples, Glen Gary, TV Guide, Stats, Mursa, Nimbus 1500, MicDrop, JK, Old Hickory, Tebow, Creeper, and Sex Ed.

We started things off with an extended Show Me lap around the track.

Disclaimer

Warm Up:

15 SSH, 10 seal straddle hop, and 6 low and slow squats, all IC.

We’re going to get nice and chummy this morning with a partner-intensive workout!

Thang 1: Partner Carries

PAX were given 10 seconds to pair up. Line up at the light and carry your partner to the far light. Before switching, drop and bust out 20 merkins each. Don’t forget to do 20 more merkins after you make your way back to the start.

Repeat, but switch to wheelbarrow carry and 10 dunkaroos at each end instead of merkins. This was the longest wheelbarrow I can remember us ever doing. Nice work, guys!

Thang 2: Love Thy Neighbor

Stop by Barney’s beautiful black truck and pick up one coupon (20 pounds) per duo.

3 exercises with an assigned number of reps (below) must be completed as a 2-man group. One PAX begins assigned exercise while other PAX jogs out to the far light. That PAX jogs back to partner performing exercise and picks up where they left off. Repeat until assigned number of reps of each exercise are completed. How much do you love your neighbor? Enough to pick up the pace on that jog back and “relieve” him?!

Exercises were:

  • 60 Blockees (coupon burpees)
  • 70 S2S Block Merkins
  • 80 Block Squats

With our last couple of minutes, the PAX bear crawled our beloved bridge before taking a long mosey down Nolensville Pike back to the parking lot.

Mary

30 seconds GM OYO, 30 seconds WMH OYO, cherry pickers.

CoT

TClaps to Nimbus for letting the Q have some of his fancy coffee and then having it spilled merlot-style all over the parking lot. Delicious!

Announcements: 

    • Keep Staples dad in your prayers. He was transferred to another hospital after some blood pressure problems.
    • Also keep praying for Netflix’s 2.3 as she continues to grow and get stronger. We’re praying she gets to come home soon.
    • We’re only 1 week into the Iron Clad Challenge. It’s not too late to sign up! The November Gauntlet will be here before you know it. Use this time to prepare your minds and bodies for the battle ahead!

2 Timothy 1:7 – For God has not given us a spirit of timidity, but of power and love and discipline.

-BF-

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A Modified IronPax Appetizer

PAX: Silver Medal, Bagger Vance, Trapper Keeper, Porcelain, Moneyshot, Faulkner (Kotters), En Fuego (QIC)

Conditions: What you’d expect from an August 6th gloom

7 PAX showed up and showed out at III Pillars this morning, officially ready to conquer all that the 2019 IronPax challenge has coming our way.  0530 arrives, we exchange pleasantries and a disclaimer, and with that we grab a 20lb ruck plate and take our mosey to the base of Mt. Covenant, who YHC must say was also quick to show up and show out.  We set up shop for some WOR, ensuring an allowance of time for a slow count Scorpion Stretch routine, and then YHC explains the…

THANG:

YHC alerted the PAX that the month of Sept. will bring us the 2nd annual installment of the IronPax challenge, thanks to our Greenwood brethren.  YHC had some back issues going on during the inaugural event, but was able to complete the Week 1 challenge from the prior year.  Paying full respect to the unfriendliness of that workout approx. 365 days ago, YHC decided it was exactly what we needed to get ready for this year’s event – with the primary modification being the insertion of Mt. Covenant and a 20lb ruck plate.

With that, it’s simple:

    • Divide into two teams, a team of 4 and team of 3
    • Each PAX perform approx.
      • 50 Squats
      • 40 Big Boy Sit-ups
      • 30 Merkins
      • 20 Iron Mikes (each leg down would be one rep)
      • 10 Burpees
        • Team format so that collective team could pick up any extra reps if a PAX was falling behind on rep count.  Most obliged.
      • At completion of above exercises, the team then runs to top of Mt. Covenant (Hill 1) and then over and down to the bottom at the Harding Road entrance (Hill 2).  R&R, only Bernie Sanders up Hill 2 and back down to base of Hill 1.
      • PAX performed a total of 3 sets of exercises and hill climbs, with all PAX at least making it a portion up Hill 1 before 30 minute time was called.
      • As for 20lb ruck plate, Team 1 carried up Hill 1 and back down Hill 2, leaving at base of Hill 2 for Team 2 to grab and Bernie with up Hill 2 and deliver back down at base of Hill 1 for exchange back.  Not easy – tclaps to BV and Moneyshot for getting two rounds up Hill 1 with it
    • Time was called; mosey back to the friendly confines and huddle of for some COT followed by Coffeteria.

Bullhorn:

  • Prayers for Faulkner and his family as they get re-acclimated back in Nashville
  • Continued prayers for full healing and recovery for Boone’s
  • F3 Nashville 5th Anniversary at Sevier Park – put it on your calendar now, Saturday September 14th
  • GoRuck Star Course – 26.2 miler – November 2nd
  • Swaggy P games kick off next week; details imminent

Always a pleasure gentlemen; appreciate the opportunity

En Fuego

 

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7/31/19 – Titan – Crab Walk Toe Taps

July 31st, 2019

Gloom: hot and humid

PAX: Hi Viz, PreacherMan, Porcelain, Cyclops , Pumpkin Spice, RightSaid, Gritty, Crablegs, Cunning Linguist, Hipster, Rent-A-Swag(FNG), Siri, Vector, Mini Pearl

QIC: Crawlspace

Warm up: quick jog around the park, side straddle hops, Willie Mays Hayes, squats, lil baby arm circles, air presses, reverse lil baby arm circles etc…

Work: teams of 2 alternating Lieutenant Dans to building & Bear Crawls back to set of:

  • 100 burpees
  • 100 merkins
  • 100 pull ups
  • 75 Dips beforehand

Then sprint to the thunder dome for reindeer games…

Game: Crab Walk Toe Taps: While Crab Walking the entire game and staying within 10 ft of other crabs the object is to tap 5 different crabs on the toes. When you get tapped stop and do 10 merkins each time. After you have tapped 5 crabs on the toes (or been tapped 5 times) retire to the track surrounding the game to jog it off.

After reindeer games we jogged to the statue for Mary.

Mary: Hello Dolly around the circle till 6:14

COT: we closed out the morning with a quick recap

Always my pleasure to lead such a great group of men and I am looking forward to the next one!

SYITG,

YHC Crawlspace

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Blocks and Buddies @ BrokenWheel

Pre-Party: YHC led Barney, Typo+, Stats (humbly deferring to YHC based on PP attendance numbers), Creeper, Staples, Nimbus1500, KermiT, and ShowMe in non-stop BC/CB of the bridge. Props to Stats for his virgin non-stop BC of the bridge and to KermiT for his virgin nonstop BC/CB! The theme of breaking things has begun…

20 PAX in attendance for the main event: KermiT, Prof. X (Respect), Staples, TVGuide, Stats, Typo+, HushPuppy, DoubleBird (Prevac), Huggy,  Creeper, SexEd (prevac), Nimbus1500, BarneyFievel, NetFlix, MicDrop, ShowMe, GlenGarry, Mickey, Tebow, & 3rd Degree (Q) got after it.

Warm-up/Disclaimer/BattlePlan:

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

4 Horsemen of the Apocalypse:

4 exercises with coupons: Blockees, Coupon Squats, Curls+OHP, and Flutterkicks with coupon held above body.

Exercises A, B, C & D in progressive rounds like this: 10A, 1B, 1C, 1D, 1A, 10B, 2C, 2D, 2A, 2B, 10C, 3D (the best round), 3A, 3B, 3C, 10D, 4A, 4B, 4C, 4D, 9A, 5B, 5C, 5D, 5A, 9B, 6C, 6D, 6A, 6B, 9C, 7D, 7A, 7B, 7C, 9D, 8A, 8B, 8C, 8D and done…

Great way to get 55 reps of each exercise completed in a manageable way.

Battle-Buddy Run:

Mosey as partners around the 1/3 mi track then sprint race the last curve and straight away. Mary exercise to the point of failure as a group waiting for the 6. Rinse and Repeat for 2 laps total. Various Planks held waiting for the 6.

3 Minutes of Mary:

  • J-Los to failure
  • AHs to failure

BullHorn:

  • Tclaps to KermiT and Barney for bringing the coupons. We need to set up a memorial RIP fund for all the broken (3?!?) coupons today. GlenGarry was dropping it like it’s hot!
  • IronClad Challenge rolls on. Keep up to date with your posts and categories. If you still want to sign up, go for it! Here is the link: ICC
  • F3Dads Camp in Tennessee in September!!! https://www.eventbrite.com/e/f3-dads-camp-runamuck-tickets-58879270483

That is all.

3D, OUT!!!!

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Groundwork!

Image result for foundation

August 5, 2019 — Defiant , Nolensville, TN

Laying the Groundwork

Any great structure begins with a solid foundation, right?! So today we are going to get back to laying some groundwork for this Iron Clad Challenge and anyone else’s goals over the coming months.  Control and stability through the core is the focus today with each of the exercises, so good form was emphasized as it should be.

PAX in attendance:  Creeper !!!!! (he’s baaa-aaaack), 3rd deg,  Barney Fievel, Swinger, Ragdoll, Playboy, (Q) Little Miss Piggy, Show Me, Professor X, Old Hickory, Huggie, Sex Ed, Typo +  (13 PAX)

Conditions — pretty good –a little muggy but nice enough

Pre-Party:  Bearway to Heaven !  Swinger, Ragdoll, 3rd Deg, Old Hickory, Barney, and Creeper all joined in.

 

Warm-up/Disclaimer:   Circle up —  Good Mornings OYO, Cherry Pickers IC,  Don Keyotes IC, BAC IC, BigBAC IC

Pick up the Coupons from LMP’s truck.  1 per PAX.

Mosey:  This is not just a mosey but also a shoulder stability exercise…Single arm carry coupon overhead.  Elbows straight, no leaning back, keep core tight and the fully engaged shoulder press to the sky.  Switch arms half way to the playground.

Thang 1:                  THE  PULL UP TEST

So this week we had a little discussion on slack about raising our game with pull ups . Its a great exercise to build strength through multiple muscle groups and incorporates stability/control along with strength and power.  One suggestion was the 50pullups.com site which is similar to several other plans to increase your rep count — basically follow the principles of using a percentage of your max and doing several sets with plenty of rest between sets. So today we lay the groundwork by testing to see our max.  And we use this max to establish our reps for the rest of the workout.  If anything, at least the PAX will see where they are, and if they want to improve over time, they have a benchmark to start from.   Do the test in partners so that each PAX has “maximal verbal encouragement” (insert coach Numbtucks voice) to do their best.    Now that we have our max, we will do 5 more sets spaced out through the rest of the workout — begin at about 70-80% max for a couple, then 60-70% a couple, and then last set back to 70-80% if able (this is where again max verbal encouragement is appreciated !)

Thang 2:                  Hip and Core Stability   

11’s with Single Leg Squat (each leg) and Burpee’s (PAX can choose any variety they desire) :   10 of exercise one , with 1 of exercise two…cascade down one rep of exercise one , and up one rep of the second) .   With the pull ups mixed in, we got down to about 4 reps of single leg squats before time forced us to move on…but first 15 penalty burpees.

Thang 3:                  Shoulder Blast

Partner up with 2 coupons per pair.
Together 50 reps of lateral raises, front raises, overhead presses
PAX 1 does exercise while PAX 2 runs lap to stop sign in back parking lot.
No swinging the coupons–again focus on core stability and trunk control.
Pull up sets mixed in.

Last set of pull ups completed, then…

Mosey:  Single arm overhead carry the coupon back to start area–switch in middle.   Deposit coupon in truck and circle up.   Hard work completed !

CoT/Numbers/Names  — Boom…13 for Defiant!
Prayer:
– Praise LMP’s preliminary biopsy results not showing signs of any bad stuff; keep praying all is alright and corrects itself –results will be Aug 15
– Soccer Mom still needs prayer coverage and support
– School starts this week for many: pray for kids as well as the teachers!
-Typo + noted an acquaintance whose child just diagnosed with leukemia (ALL)… good word given to always be thankful for our children and their health. and give em a hug.  frequently!

Announcements:

-Using new Nolensville sign up sheet for Q / Coffeeteria sign ups
-Iron Clad in full effect:  getcha sum 

Post-party:  most joined in for a Max Hold Al Gore.   

Coffeeteria–don’t forget this is needed for Iron Clad, and so I can get to know ya better.   🙂  Had a great time getting to know the “FNG” Creeper.  🙂

—Little Miss Piggy (wooo pig sooie!) OUT

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Delayed BB 7/11/19 The Hill

PAX: Lumberg, Red Skull, Venus, Big Stick, Money Shot, Bagger Vance, Prevac, Atlas, Flying Tomato, Frugal Macdoogal (QIC)

Disclaimer and mosey to the Amphitheater

WOR: SSH x 10, GM x 10, WMH x 10, FBAC x 10, RBAC x 10, Overhead Claps x 10, Seal Claps x 10

We partnered up and then went in to the weight room to get a set of 20-25lb. dumbbells per group.  Mosey out to the library loop.

EXERCISE ONE: Dumbbell Broad Jumps

  • Round One:  Partner One does Dumbbell Broad Jumps down to the end of the drive (about 25 yards) with 5 Squat Presses at the beginning and end before Farmers Walk back. Partner Two does Plank then switch.
  • Round Two:  Partner One same as above while Partner Two does Atomic Merkins then switch.
  • Round Three:  Partner One same as above while Partner Two does LBCs then switch.
  • Round Four:  Partner One same as above while Partner Two does Mountain Climbers then switch.

EXERCISE TWO: Dumbbell Plank Pull Throughs

  • Round One: Partner One does Kettlebell Plank Pull Throughs (about 10 yards before coming back – approx. 20 yards total) with 5 Merkins at beginning and the turn around while Partner Two does Burpees then switch.
  • Round Two: Partner One same as above while Partner Two does Peter Parkers then switch.
  • Round Three: Partner One same as above while Partner Two does Reverse Crunch then switch.

EXERCISE THREE: Dumbbell Walking Lunges

  • Round One: Partner One does Dumbbell Walking Lunges down to the end of the drive (about 25 yards) with 5 DB Presses at the beginning and end before Farmers Walk back.  Partner Two does Alabama Prom Dates then switch.
  • Round Two: Partner One same as above while Partner Two does Prisoners Squats then switch.
  • Round Three: Partner One same as above while Partner Two does Hi/Lo Plank then switch.

Mosey to the weight room to return dumbbells then mosey up to the top lot.

COT

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8/1/19 The Hill

PAX: Frugal Macdoogal (QIC), Too Tall, Flying Tomato, Renegade, Prevac, Calfkiller, Yard Sale, Venus, Money Shot, Lumbergh

Disclaimer and mosey to the amphitheater.

WOR:

SSH x 20, GM x 10, WMH x 10, FBAC x 10, RBAC x 10, Overhead Claps x 10, Shoulder Press x 10, Seal Claps x 10

Everyone partners up and then heads into the weight room to grab a 45lb. plate per person.

Mosey up to the football field.

ROUND ONE:

Partner One runs 100 yards and back while Partner Two does a weighted exercise with the plate. Rotate until complete the following four exercises and then plank and wait until all in.

    • Frog Jumps
    • RDLs
    • Overhead Squat
    • Floor Press

ROUND TWO:

Partner One grabs a plate and jogs 50 yards and back while Partner Two does a bodyweight exercise.  Rotate until complete the following four exercises and then plank and wait until all in.

    • Squat Jumps
    • Good Mornings
    • Prisoners Squats
    • Weighted Merkins (plate on back)

ROUND THREE:

Partner One would run 50 yards and back while Partner Two does a weighted exercise with the plate. Rotate until complete the following four exercises and then plank and wait until all in.

    • Curls
    • Triceps Extensions
    • Bent Over Rows
    • Overhead Lunges

ROUND FOUR:

Partner One grabs a plate and jogs 25 yards and back while Partner Two does a weighted exercise with the plate. Rotate until complete the following four exercises and then plank and wait until all in.

    • Reverse Curls
    • Weighted Crunches
    • Upright Rows
    • Single Leg Donkey Kicks

ROUND FIVE:

  • Partner One would run 100 yards and back while Partner Two does a Weighted Plank.

Mosey to weight room to return weights and then mosey to top lot for COT.

 

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2 August 2019 10s

Temp: 75
Gloom Factor: Nil

PAX:
Jinxy Cat, Gaylord Focker, Black Widow, Dupree, Venus, Atlas, Yard Sale, PSL, Foxtrot, Sinkhole (FNG), D’Mish, Master Splinter, Movin on Up, A/R, Floppy Disk, Calf Killer, Rooms 2 Go, CAPSLOCK, Big Perm, Flying Tomato, Lumbergh, Edible, Hurricane Joel, Bagger Vance
QIC:
BV

0529:30 Disclaimer

Mosey to Trousdale, Bear Crawl Bump I switching to side BC L/R, Politician to the corner and Circle Up

WOR:
Goof Balls x 13 IC
WMH x 10 IC
IW x 13 IC
HB x 13 IC

Plank for Thang and explanation of F3 5 Core Principles …

THANG:
10 Pull Ups
20 Calf Raises
30 Merkins
40 Flutter Kicks (4ct)
50 Walking Lt Dans
60 Monkey Humpers
70 Plank Jax (sgl ct)
80 Side Straddle Hops (sgl ct)
90 LBCs (sgl ct)
100 yard top loop

RnR until Time called

NMM:
D’Mish called on YHC late last night to Q so today’s festivities had to be something D’Mish-worthy.
Fantastic to have Rooms2Go back in the game. Long Island seemed to treat you well brother.
Welcome FNG Sinkhole from Bowling Green, KY, an EH from Foxtrot.
Jinxy Cat back for more w Gaylord Focker.
There was a bit of shenanigans during the Monkey Humpers, D’Mish I’m sorry please let that cup check pass.
Good work done by all. Glad to be a part of the action. Have a great weekend.

BH:
5 year anniversary 14 September at Stonewall.

IronPax Challenge hosted by F3Greenwood. See the link for details and sign up. Let’s get a ton of PAX signed up and win this thing. https://f3greenwood.com/

YHC,
BV