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Kid Swings

PAX: Umbrella, Offshore, Olan Mills, Black Widow, Toga (QIC), Ponzi (FNG), Trojan (FNG)

Lucky seven posted for the second test kitchen of our Granny White Park AO (official launch next week!!!).  The gap in the gate is plenty large, and the park has lots to offer.  Here’s how it went down:

Mosey from BMS to main lot of park.  Warmup COP.

Toga’s knee rehab= Use cones for ladder drills lateral x6 and forwards x4.  Hold planks and tables in between sets.

Side squats across one side of parking lot, flapjack and side squats to the playground.

Partner up for 5 pull-ups, 10 merkins (various flavors), and 20 reps of core (varied) – repeato x3.  5 chin-ups, 10 merkins (various flavors), and 20 reps of core (varied) – repeato x3.

Mosey to kid swings (careful not to touch the seats) for 10 rows and 20x abs exercises- repeato x3.

Mosey back to BMS parking lot for ring of fire (Toga and PAX on vocals).

NMM:  Strong work by the PAX today as we tested some new exercises at the AO.  It’s always good to work pull-ups, and there will be more to follow.  Special welcome to Ponzi and Trojan who had the unfortunate pleasure of sitting next to YHC at church yesterday.  Trojan was so excited about his first workout that he eschewed the offer a ride from YHC and beat me to the AO.

Come out for the OFFICIAL LAUNCH NEXT MONDAY, 6/18!!  Olan Mills, Umbrella and Black Widow will be passing around the Q.  The naming of the AO challenge is on.

Stay Classy,

Toga

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Sun’s out Guns Out at Stonewall 6/9/2018

19 PAX arrived at Stonewall this morning for a hot workout. Brother-at-Law showed up in his tank top to set the tone.

QIC: Skid Mark

PAX: Eddible Arrangments, Princess Aurora, Bagger Vance, Black Lung, Goose, Vegemite, Bad Boy, Deep Dish, CCR, Brother-at-Law, Floppy Disc, Foxtrot-talks-a-lot, Itsy-Bitsy-Spider, Creeper, Hi-Viz, Chica-dance, Abacus Finch (FNG)

We started with a mosey around the park that finished at the old house.

WOR:  SSHx20, Squatsx20, Baby Arm Circlesx15, Seal claps x10, Overhead claps x10

Thang:

Partner up:  Each set of 2 alternated Bear Crawls and Lunge walk to complete the loop around the old house.  LBCs for the 6. Then it was a set of Crawl Bear and Reverse Lunges in the opposite direction to finish the circuit.

With our guns blazing, we transitioned to Dora-1-2-3 with Merkins, Pistol Squats, and Flutter Kicks.  Plank for the 6.

Following Dora, was a short mosey to the parking lot.  It was time to give the old arms a break and give the legs a better workout. A little competition always brings out the best in the PAX so it was time for a race.

1s and 2s line up in groups for an all out sprint from one end of the parking lot to the other.  The last man across had to sit out after the first round and judge the rest of the races. After that, the last 2 men in each race were removed from each racing group and transitioned to doing squats while waiting for the others to finish. When it was down to 5 PAX, the groups merged for a final race.  Itsy Bits Spider took the victory (aided by some well timed boxing out of Floppy Disc). As he is 20 years old, we all did 20 burpees in his honor.

Lastly, we mosey’d to the swing set area for some walks along the outer wall of the play area. 1) Derkin walk clockwise, 2) Right Leg step ups, 3) Derkin walk counter-clockwise, 4) Left leg step ups.

Mary: Due to some poor time management skills on my part, we ran a bit short on time during this 1 hr workout. Fortunately, most people were drenched and our arms and shoulders will be swole enough that nobody will be looking at our abs.

COT

Welcome FNG “Abacus Finch”.  Thanks again men for letting me lead.  It’s always an honor.  Keep El Maestro and Spicoli in your prayers. Brew Ruck is scheduled for 7/21/18, information to be coming soon from PA.

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Global Running Day at SmokeBoots

6/6/18

PAX: Skid Mark, Bagger Vance, Ludwig Von Oshkosh, Black Lung, Floppy Disk, Edible Arrangements, Too Tall

QIC: Ludwig von Oshkosh

Appropriately, we celebrated Global Running Day at SmokeBoots. We continued to enjoy the low humidity and cooler temperatures this week. Too Tall, with his first intentional SB post, seemed ecstatic to be there. EA said something about “not feeling it” but ended up pushing the pace the whole time. Those damn Texans. Begrudgingly, we got moving at 5:30 and ran the stereotypical 4.4, or 4.45, or 4.5 depending on your tracking device of choice. Our group naturally separated into a few smaller clusters. Conversation was riveting. No special pace goals, but the lead group kept the pace around upper 7:30s. Not too shabby. We circled up at the end for some NoR and BV closed us out.

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We Start at 0530

Temp: Low 60s

Gloom Factor: Nil

QIC: Bagger Vance

PAX: Funyuns, Life Champ, 3rd Person, Pop A Lock, Porcelain, Venom, Sinestro, Night Crawler, Red Skull, Darkseid, Wolverine, Donuts, Toga, Hot N Ready (FNG), Erik Killmonger

WOR:

Long Mosey around the quad with some Side Shuffle L/R and Reverse Mosey thrown in for good measure.  Picked up some 413 PAX and F3 PAX on the way back through.  YHC definitely had his panties in some sort of WAD as the start time was harped on over and over this am.

Circle up for:

Attitude Adjustment Burpees x 10

Attitude Adjustment Burpees x 8

SSH x 30 IC

Squats X 10 IC

Merkins x 30 OYO

Thang:

Evolution I:

Mosey out to the Southeast corner and the big open field fence.  Modified DORA was explained 100 Merkins, 200 Squats, 300 LBCs.  Since YHC was having trouble showing the exact endex of the run, we ran down to the bushes on the opposite end of the field and used that as our StartEx and the Fence as our EndEx.

Modification: P1 starts with exercise, P2 runs to Fence and calls for his Pardsy.  This was intended for P1 and P2 to actually know the name of their Pardsy.  YHC failed miserably and called Sinestro Nightcrawler at first.  So when P2 gets to fence he commences on exercises and calls for P1.  Flapjacking all the way through until all in.  Toga’s team was leading Plank variation as YHC and Funyuns brought up the 6.

Evolution II:

Tennis court work –

P1 Starts with Bear Crawl Kick outs and P2 attempts to catch P1.  Not sure that any P2s caught the P1s. ( It was at this point that YHC noticed some nice Telephone poles for some Log PT for next Q. )

After going lengthwise, we FlapJacked and had the P1s chase the P2s.  Again, no one was caught.

P1 in High Plank, P2 burpee over P1 flapjacking all the way down to the other end.

Mary:

30 Merkins OYO on YHC count to reiterate our starting time.

Flutter Kix X 30 IC

5 Merkins OYO

Ola Dolly x 30 IC

5 Merkins OYO

Time.

NM:

Men, we start at 0530, not 0529 or 0531.  We owe it to ourselves and those we are leading to start and finish at the appointed time.  These young men at 413 need to see us leading the way in this respect.

Nice to have Erik Killmonger out with us today.  I didn’t meet him in week 1.  Also, T Claps to Red Skull for getting Hot N Ready out to work with us.

Porcelain will take the Q next week at 413 and surely have something good n hard for us then.

BH:

Please EH an FNG for tomorrow’s Friendly New Guy Friday.  Q will be modified so that everyone can work themselves into a lather all dependent upon your fitness level.

Spicoli continues to kick Cancer in the nuts, please continue to pray for him.

Lift up El Maestro as he continues to seek answers for his seizures.

Please pray for the men of 413 that they would take this opportunity given to them and use it to their advantage and the advantage of others.

YHC,

BV

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Humidity at The Hill

7 showed up at The Hill for a humid and sweaty 70 degree morning to get better together.

PAX: Frugal Macdoogal (QIC), Moneyshot, Vegemite, Cinderella, Shank, Hambone, FNG Slugs & Bugs

WOR:

Mosey to the football field

SSH x 10, GM x 10, WMH x 10, FBAC x 10, RBAC x 10, Seal Claps x 10, Overhead Claps x 10, Merkin x 1, Squat x 1, Jog to goal line.

THANG:

  • Broad Jump x 20 yards then sprint 80 yards to other end zone
  • Rinse and Repeat
  • Mosey to the Amphitheater and grab small dumbbells from the weight room
  • 11s:
    • Weighted AJ
    • Farmers Walk to the top of the stairs toward quad
    • Weighted Burpees
  • Partner Up
    • Partner One: Dumbbell Deadlift
    • Partner Two: Run to the end of the sidewalk and back (around 320 yards)
    • Rinse and Repeat
  • One Minute Dumbbell AMRAPS
    • Curls
    • Forearm Curls/Reverse Forearm Curls
    • Shoulder Press
    • Chest Flys
    • Press
    • Shoulder Raises
    • Weighted Wall Sits

Return weights and mosey to the top lot

Flutter kicks and toe touches till all in

COT

Great work guys!

Always a pleasure to lead.

Frugal

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Dday + 74 years

06/06/2018- The RaceTrack- Conditions were perfect

PAX: Black Widow, Offshore, BigBang, Yardsale, Cinderella, Dr. Smart, Numbtucks, Olan Mills, Boothill (F3 Memphis), Twinkle (FNG), Funyuns (QIC)

11 PAX started the day off right at The RaceTrack. YHC decided to pay tribute the brave soldiers of the allied forces who stormed the beaches of Normandy on this day 74 years ago. We did partner work because not one soldier made it out alive without help from his brothers. Our rep counts were variations of 6, 30, 60, 300 because the amphibious invasion kicked off at 6:30 AM

Overlord (code name of operation): Mosey around the track for 972 meters (0.6 mi) and circle up in the grass for COP: 30 SSHs IC, 15 GMsIC, 15 WMHsIC, 10 tempo merkins, 15 BKsIC. YHC’s original plan was to mosey for 1944 m (1.2 mi), but had to audible for time reasons. Audible: 6 burpees every 30 seconds for 3 minutes (6 rounds)

 Airborne Drop: 60 pullups (split between partners), then 300 m run together. While doing pull-ups, resting partner held hands in the air (hallelujah style). Also ran hallelujah style. Plank for 6.

Omaha Beach: Partner/Buddy drag across grass (60 m) and back, 300 m hallelujah run together

Utah Beach: 60 merkins (split, rest in high plank), 300 m hallelujah run together

Gold Beach: 60 squat jumps (split, rest in squat hold), 300 m hallelujah run

Sword Beach: 60 thrusters (split, rest high plank), 300 m hallelujah run

Juno Beach: 60 burpees (split), hallelujah run back to parking lot for Mary

Mary: 30 WW11s IC, 30 FKs IC, 30 American Hammers IC

BOM/COT

Bullhorn: Welcome FNG Twinkle! Great to have Boothill from F3Memphis as well. Great work by all the PAX. Good MC and encouragement by all. Continue to pray for all the PAX and others.

NM: It was a honor to lead on this day and try to pay a small tribute to the soldiers who stormed those beaches. Unfortunately, most of the WW11 veterans have either passed away or close to passing away. I encourage you to spend some time with these men if you happen to know a WW11 veteran. If you don’t personally know one, then read a book or listen to a podcast about the sacrifice that these men and their families made for each other and the freedom that we enjoy today. At least watch Band of Brothers and The Pacific.

Alex Kershaw wrote in the forward of Omaha Beach and Beyond by Sgt. Bob Slaughter, ” I don’t care if this sounds shamelessly sentimental. It is the truth: Bob Slaughter and his kind walk like giants among us today. They are not long for this world. So while they are still here to shake our hands, we should read what they write and listen to what they say. They were there. They can tell us what it was like to fight during America’s finest hour- June 6, 1944. They can tell us that only for the greatest of causes should any young American lay down his life.”

“Think not only upon their passing. Remember the glory of their spirit.”

Funyuns

 

 

 

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Titan – 06.06.18 – “Operation Neptune”

16 PAX including Willy Lomans from Charlotte, Crotch Rocket and Rice Burner, paid tribute to D-Day at Titan this morning and got a little sand in their cracks.

QIC: Princess Aurora

PAX: Crotch Rocket, Right Said, Bad Boy, Porcelain, Trapper Keeper, Pop-A-Lock, Brother-at-Law, Reveille, Bicentennial Man, T-Cell, Hi-Viz, En Fuego, 3rd Degree, Rice Burner, Third Person

After heavy mumblechatter about how everybody was passing the two spots closest to the gathering of PAX, T-Cell finally comes in hot and nabs the first one to cheers from the group. Third Person would eventually take the second, and it was off we go for a brief tribute to Global Running Day.

THE THANG:

At a medium mosey, PAX ran a modified version of the mile loop counterclockwise and ended at the statue of JT. Circle up for a quick warmup:

  • SSH x 20
  • SnL Squats x 15
  • LBAC F x 15 – 20ct hold – LBAC R x 15

Off we go toward the sand volleyball courts, our beaches of Normandy this morning. PAX were encouraged to remove shoes, a built-in 60 count. Started off with some lateral shuffling to the right around the perimeter of the court. Take another lap leading with the left this time. Split into two lines on either side of the net for a little volleyball jump drill. Two steps to the right, jump block. Repeat down the net and get back in line for another round. RnR going left.

It was time for the main event, but first, a short history lesson. The Normandy invasion (codename: Operation Neptune) consisted of many parts, but perhaps most famous were the beach landings by Allied infantry. The coast was divided into five sectors: Utah, Omaha, Gold, Juno, and Sword. Both Utah and Omaha were the responsibility of American troops, so that would be our inspiration for the day.

In honor of the 74 years since D-Day, PAX performed 74 reps of the following:

  • U-boats
  • Tuck Jumps
  • American Hammers (2ct)
  • Hillbillies (2ct)

After a light mosey around the courts, it was time to land on Omaha.

  • Overhead Squats
  • Merkins
  • American Hammers
  • Hip Slappers
  • Ab Thrusters

With just over a minute left, YHC had to call time and lead us back on a barefoot mosey to the launch point. COT/BOM.

MOLESKINE:

  • Glad to have Crotch Rocket and Rice Burner in from Charlotte. CR shared some great information about F3 Expansion and the cities F3 has recently launched in Phoenix, St. Louis, and Lexington, as well as some planned launches for Detroit, Omaha, and Kansas City. Spread the word if you know people in these places, and reach out to [email protected] if you’re interested in helping out.
  • Working out in the sand is tough, but it’s so much easier with a group like this. From Bad Boy’s sandy crack comments to Brother-at-Law’s story about his grandfather serving in Italy and sharing a birthday with D-Day, the camaraderie makes the hard work that much more enjoyable.

BULLHORN:

  • Friendly Friday this week. Get your SadClowns out.
  • Friday is also the last day to get in on Ironclad. DO IT.
  • 3rd F opportunity supporting Oasis Center at Crievewood Baptist on Saturday, June 23. Hit up Dupree for details.
  • TN Can Ruck on Saturday, July 21. Registration goes live Saturday. Your fee is a ruck full of food and an optional $5 if you want a patch. This will be an open event, so invite anybody you think would enjoy it.
  • Continuing to lift up Spicoli and others both sick and injured.

As always, thanks for letting me lead you.

PA out.

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1 Year of F3 Murfreesboro

QIC: Iditarod
PAX: Papa Juan, Noble Virus, Scraps, Aristotle, Yosef, Mr. Roboto, Ace, Grohl

In celebration of 1 year of F3 in the Boro YHC put the bat signal out to see how many PAX we could muster. PAX started with a lap around the courthouse and some goading from either and inebriated lady or a tweaking woman. Noble Virus was no better at distinguishing the difference than YHC. Another lap of politicians in which said woman thought she could keep up if we continued running backwards. Some mumble chatter began to ensure about relocating to another part of the AO. But the Pax wax not to be thwarted this AM.

WOR:
GMs, WMH, Daisy Pickers, BACFandR, SSH

The Thang:
Cooper-Start with 10 of each-Burpees, Merkins, Squats then a lap around courthouse. Repeat with descending reps until a 1 count.- We sufficiently ran off the drunk/tweakers by the time we got good into this. All pax finshed by 23 minutes-Much shorter than the 1 time we tried it.
Yosef led the overachieving PAX in MARY until the 6 arrived.
Then Mosey to new courthouse for a these/those merkin pyramid of sorts. Cobains for YHCs vagueness in exercise description.
Brief plank session and YHC solicited testimonial/oprah bombs from PAX.
Mosey back to Courthouse

COT

Happy 1 YR F3 Murfreesboro,
Iditarod Out.

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III Pillars – 06.05.18 – “Coop”

4 PAX gave III Pillars one last test run before next week’s official launch.

QIC: Princess Aurora

PAX: En Fuego, Bad Boy, Third Person

THE THANG:

Set off on a brief mosey toward the main entrance and over toward the tiniest amphitheater I’ve ever seen. Box jumps x 20, next level x 15, next level x 10, next level x 5.

Head back toward the Babe the Blue Track, stopping for 5 Merkins at each speed bump along the way (3). Stop at the hillside entrance for disclaimer and then Crawl Bear x 2 to get that blood pumping. Head inside the gate and over to midfield for COP:

  • SSH x 15
  • LBAC F/R x 15
  • WMH x 15
  • Leg Swings R/L x 15

Mosey to starting line at track and explain a modified version of The Cooper. One lap around the track followed by one circuit of Jump Lunges x 10 (ea), Merkins x 10, Squats x 10. RnR dropping rep count by one each lap. Getting our global running day on one day early! Tacked on some agility drills in the form of lateral shuffles and carioca with sprints.

Skip over to the jungle gym for max pull-ups with good form. Repeat aiming to hit two less than previous rep count. Repeat another time aiming to hit three less than previous rep count. End with max effort with good form.

5MOM

  • Crunchy Frogs x 12
  • Flutter Kicks x 12
  • LBCs x 12
  • Boxcutters x 12

Mosey back to start for COT/BOM

MOLESKINE:

  • Glad to have a track on our side of town to work with. It might not be standard, but it works for me! This will be a fun AO that I hope will bring F3 to more men of Green Hills.
  • Welcome back Bad Boy returning from a lower back tweak. He says he’s due for one a year, so let’s hope that holds true.
  • Excited to see what En Fuego and Foggy Pirate have in store for the PAX at next week’s launch.

BULLHORN:

  • Friendly Friday this week with CCR at Cruel Hall and T-Cell at Bomber. E-H! E-H! E-H!
  • Ironclad is in full swing, but it’s not too late to join in the fun. You have until this Friday to get registered.
  • Continued prayers for our sick and injured brothers and their families.
  • Brentwood AO at Granny White (Working Title: Purple Cow) will be launching on Monday, June 18. Call all your Brentwood peeps.
  • TN Can Ruck on 7/21. Sign-up will be available this weekend. Come ruck for a cause and drink some beer while you’re at it.

PA out.

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Chasing John Cusack and the DDoD

10 PAX in attendance:

Tebow (welcome back!), Numbtucks, 3rd Degree, Creeper, Show Me, Ragdoll, Soccer Mom, Hushpuppy, Nimbus 2000, Barney Fievel (Q).

Warm-up:

One lap around the track (.3 mile), 20 SSH in cadence, 30 seconds WMH, and 30 seconds LBAC.

Chasing John Cusack:

Mosey to Barney’s truck and grab a coupon (20 lbs). Partner up. One partner runs on the track with the coupon above his head. Think John Cusack with the boombox in “Say Anything”. The other partner does 10 burpees, runs after partner, and “relieves” him of the coupon. The PAX with the coupon continues around the track while the “relieved” PAX does 10 burpees. Repeat for 15 WWI’s, 20 merkins, and 25 deep squats.

DDoD: Discounted Deck of Death:

Everyone pick up a coupon and mosey back to the parking lot. Deck of Death with deck of cards, but add the coupon.

Going in a circle, each PAX draws a card from the deck that corresponds to an exercise and number of reps. Spades = blockees (coupon burpees), Clubs = deep squats, Hearts = merkins, Diamonds = American hammers.

CoT:

Philippians 2:3 – Do nothing out of selfish ambition or vain conceit. Rather in humility, value others above yourselves.