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The King. Is. Here!

High 30sF and starting to get some good BMNT light.  15 total pax.  QIC: Porcelain proudly stepping in for the workout before the Q Source LDP on the King.  Pax: the Count (WL Chattanooga mucho respect 60), Reveille, PA, Bad Boy, Brother At law, Tiny Dancer, CCR, Hot Route, Right Said, Vector, Studio 42, Crawl Space, Crablegs, BnB.

Brief disclaimer then mosey with shovel flag up and through the Parthenon to the ellipse.  Warmarama: 30 ssh, 10 wmhs, 10 good mornings, 20 merkins, 20 squats.  Workout explanation.  The King is comprised of a man accelerating his physical fitness.  That fitness can be judged by the factors of 3S2T: speed, strength, stamina, toughness (physical), and toughness (mental).  Coupon circuit on the fundamentals chasing the quickest or most reps man to get right.

The thang: moseyed over to porcelain’s pre positioned vehicle near the ellipse and unloaded all weights to the rear of the Parthenon.  Moleskin: this format was great once it got going but was slow to begin with the off load and set up.  Next time I need to EH a passenger to help off load early then stay by the equipment while I bring the rest of the group over.  Forgot the speaker but Bad Boy obliged to run back and get it while PA and team removed a bumper plate that would not fit on the bar.  Walked down the line of each station set up to explain rotation.

Station Circuit based off of 3S2T for the King.  Q’d up a playlist set to a 3 minute timer all exercises were for as many reps as possible.  The new mosaic dragon sculpture at the base of The Parthenon helped enhance the sound and ambiance.  With numbers stations were singles or pairs.

1. Speed-Ellipse Run

2. Strength-135# thrusters were a bit aggressive so modified to deadlift.  Squat hold alternate for a pair.

3. Stamina-jump rope.  Alternated with Squats for a pair.

4. Toughness mental.  Crawl bear stairs.  Reverse bear crawl up the Parthenon stairs then mosey back down.

5. Toughness physical.  Wall ball or passes with large 20# medicine ball.

6. Toughness mental.  Balls to the wall handstand merkins.

7. Toughness physical- farmers walk up the Parthenon stairs and back with 5 gallon buckets of sand.

8. Stamina- kettlebell swing with 25# or 50#.

9. Strength- overhead press with 45# barbell.  Remaining bumper plates that did not fit were available for pairs.

Made it all the way through 9 stations then moseyed with coupons back to Porcelain-mobile to stash.  Not enough time for Mary on return despite Roxanne beginning to play.  Circled up for COT in the Ellipse.

COT: the Scorpion 23 March 0600 CSAUP is all about pushing your stamina and toughness. TAPs for Count’s friend having Heart valve surgery and brother Bob fighting with bile duct cancer.  Also, Studio 42’s dad, Roger, suffered a heart attack recently and is in recovery.

5 continued to 3 bros coffee for contnuation of Q points from the King.  43 feet podcast is a great resource.

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Remembering Sam Sinclair

17 PAX posted in 40 degree weather and an annoying mist for a workout honoring the memory of my brother Sam Sinclair, who passed away 7 years ago today. If he were still with us, he’d be 38 today. Thus, all exercises would be 38 reps, or two sets of 19 depending on the difficulty of called exercise.

PAX: D’Mish, Edible Arrangement, PSL, Offshore, Floppy Disk, Old Hickory, Black Widow, Accounts Receivable, Bootleggers, Lumbergh, Movin’ On Up, Sterno, Riefer, Big Stick, Prevac, Bagger Vance, Ludwig van Oshkosh (QIC)

Moseyed the bus loop and circled up back in the parking lot for warm-o-rama.

WOR:

38 SSH
10 LBACs/ reverse LBACs
10 Butt Kickers
10 High Knees
10 WMH
10 Good Mornings
10 Sqauts, slow ‘n low style

Thang:

10 Burpees a minute for 4 minutes…..Last minute only 8, for 38 rep purposes
38 Mountain Climbers (IC)
38 Deep Squats

Run the Capri Lap and circle back up for:

Single Leg Squats – 19 each leg
Jump Lunges – 1 1, 2 2, etc. all the way to 19 (Did anyone want to go all the way to 38 in one set? Didn’t think so)
38 LBCs in cadence to give the legs a breather before hitting them again.
Set 2 – Single Leg Squats – 19 each leg (now we’re at 38)
Set 2 – Jump Lunges – 1 1, 2 2, etc. all the way to 19

Now that it’s hard to walk, let’s mosey the baseball loop, pick up a coupon at the shed and head to the pavilion.

38 Overhead Presses (Interesting to notice some bring it down to their chest, and others only down to eye level)
38 WWIs
38 Curls
38 Kettle Bell swings

Head to the rails for two sets each of:

19 rows
19 swerkins
19 dips

Return blocks, head back to the parking lot. Not much time left, so called an audible to finish how we began, with 10 burpees a minute, up to 38 reps.

10 Good Mornings
2 Cherry Pickers

Good work today. For those who weren’t there, Sam was a healthy 31-year-old when he was diagnosed with leukemia, and passed away from a brain bleed just two days later. Certainly the first couple of anniversaries of his passing were difficult, but the last few years have transitioned more into joy thinking about the good times I had with him and my family.

Sam was the extrovert of all extroverts, and was highly involved as a YoungLife leader in the Houston area. To briefly brag on his impact, so many donations came in from people that were influenced by him in Houston that my family setup a scholarship fund to send two Houston area kids to YoungLife camp in the summer for free. (a HIM if I ever knew one) The last I heard, the fund would last at least twenty years. One of the two kids awarded a scholarship the first summer after Sam died became a Christ follower at Young Life camp that year. While we lost Sam, another life was gained.

Thanks for reading a little bit of my testimony. May we all strive to be better HIM and influence and lead others for their good.

Ludwig

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2/28/2019 Spiderman, Spiderman……

Thursday: 4:13 Strong: The Stronghold

Theme: Spiderman

 

PAX: Toga, Radio, Antonio, Frozen, Luigi, Scar, Timon, CCR, Waterboy, Styles, Hot Route, Turbo, BAL, Red Skull, Hot and Ready, LockBox, Rabbit, Kid, Play, Casual Friday, BV, PopaLoack

QIC: Pop-A-Lock

 

Conditions: Reasonable

 

Warmarama:

To basketball court

10xSSH

10xGM

10XLBAC Front and Back

10xHigh Knees

10xButt Kickers

10xSquats

10xMerkins

 

THANG:

PAX get a coupon

 

Travel to the hill

 

Spidercrawl (army crawl) up the hill 3x

At bottom 10x Peter Parkers

At top 20x Squat Thrusts

 

Run to wall

Wallcrawlers (jump and press off wall, spinning around as you land. jump and spin to original position. repeat for each leg/direction as needed). 5x each leg

Run to light pole

Repeat x3

 

Run to basketball Court

Peter Parker Burpees x3

Ab workout

Rinse and Repeat about 6 times

 

Quote of the Day:

With great power comes great responsibility. – Uncle Ben

 

Marianne Williamson

Our deepest fear is not that we are inadequate. Our deepest fear is that we are powerful beyond measure. It is our light, not our darkness that most frightens us. We ask ourselves, Who am I to be brilliant, gorgeous, talented, and fabulous? Actually, who are you not to be? You are a child of God. Your playing small does not serve the world. There is nothing enlightened about shrinking so that other people will not feel insecure around you. We are all meant to shine, as children do. We were born to make manifest the glory of God that is within us. It is not just in some of us; it is in everyone and as we let our own light shine, we unconsciously give others permission to do the same. As we are liberated from our own fear, our presence automatically liberates others.

 

Announcements:

Pray for court dates for the 4:13 strong guys and for their new jobs

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Your Finest Merlot, Please

Image result for eagles lightning fire

Conditions: About 45 degrees and soggy. Gloom is in full effect, but starting to feel the first hints of Spring.

Pre-Party: Stats led Kermit, Staples, Creeper, and Barney in a bear crawl of the Nolensville bridge where several of us completed our first end-to-end crawl without stopping. Nice work, fellas!

15 PAX pushed themselves to get stronger, including: Barney Fievel (QiC), Staples, Kermit, 3rd Degree, Tebow, Creeper, Netflix, Inspector Gadget, Nimbus 1500, Altidore, Stats, Scrooge, Matlock, Sterno, and Old Hickory

Warm-up: Long mosey around track followed by 20 SSH, good mornings OYO, and 1 Al Gore.

What started out as a calm, peaceful morning ended violently when Barney dropped his truck bed and revealed 20, 20-pound coupons. A grin spread across his face and, while it wasn’t clear why, it was obvious Barney wanted to see someone throw up.

Thang 1: Love Thy Neighbor

Partner up. 4 exercises with an assigned number of reps (below) must be completed as a 2-man group. One PAX begins assigned exercise while other PAX moseys to the other side of the parking lot and back. He then picks up on the reps where his partner left off while said partner does the moseying. Repeat until assigned number of reps of each exercise are completed.

Exercises were:

50 Blockees (coupon burpees)
100 Block Merkins
150 Block Squats
200 Block American Hammers

Thang 2: Bumpy Mosey

Half mile mosey with 3 speed bumps.

1 – Partners take turns doing 10 pull ups and AMRAP Copenhagens.

2 – Stopped by our beloved bridge, but were not here to crawl. Pick your poison on which foothold to use (low, medium, high) for 30 derkins.

3 – Partners take turns doing 15 leg tosses each on the side of a hill.

Mary

CoT

Post-Party: 3rd Degree led the PAX in 3 rounds of 7 pull-ups, 7 merkins, and 7 jump squats.

Announcements:

Nolensville / Franklin Convergence is Saturday the 9th from 6-7:30am. The Forge will not meet this day. Rendezvous at Nolensville Park to carpool to AO.

Colossians 3:13 – Bear with each other and forgive one another if any of you has a grievance against someone. Forgive as the Lord forgave you.

It’s tiresome to dwell on negative things. Let’s forgive those around us as Christ did and free our minds and bodies in the process!

-Barney Fievel-

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2/27/2019 The Flash Runs the Racetrack

Wednesday: The Racetrack

Theme: The Flash

 

PAX: Boone’s Farm, Old Hickory, Razor, Penny Loafers, Bootlegger, Double Check, Red Skull, Razorback, Dr. Smart, Popalock

QIC: Pop-A-Lock

 

Conditions: Reasonable

 

Warmarama:

Run around the church

10xSSH

10xGM

10XLBAC Front and Back

10xHigh Knees

10xButt Kickers

10xSquats

10xMerkins

 

THANG:

Pax count off 1 and 2s

 

Relay Race – Run up and over parking deck then back around. Remaining PAX do exercises based on which PAX is moseying

1s go across bottom first

2s go across top first

PAX 1 – Squat

PAX 2 – Flutter Kicks

PAX 3 – Plank

PAX 4 – Imperial Walkers

PAX 5 – LBCs

 

Relay Race – Bear Crawl (Crawl bear halfway across first level, run back)

PAX 1 – Squat

PAX 2 – Flutter Kicks

PAX 3 – Plank

PAX 4 – Imperial Walkers

PAX 5 – SSH

 

Run to pull up bars.

1 Pax does 10 pullups, then run circuit

PAX 1 – Squat

PAX 2 – Flutter Kicks

PAX 3 – Plank

PAX 4 – Imperial Walkers

PAX 5 – LBCs

 

Quote of the Day:

“Sometimes the only way to move forward is to revisit the things in your past that were holding you back. You have to deal with them head on, no matter how scary they may be. Because once we do, you will see that you can go further than you ever imagined.”

― Barry Allen “The Flash”

 

Announcements:

413 Strong

Dine and Dash’s family (his mother passed away)

Razor’s friend of a friend who died (13 year old female gymnast)

 

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2/27/2019 – West Park, Best Park

GLOOM FACTOR: 40s, dark, windy

PAX: Right Said, Porcelain, Mystery Machine, Crablegs (QIC)

DISCLAIMER – Happened

WOR
squats, merkins, LBACs, air presses

THANG
PAX made excellent use of the parking lot in a bear crawl bonanza. With the starting point as the base of the parking lot, it went as follows:

  • Bear Crawl 2 parking spaces, Bernie back, followed by 1 merkin, 2 squats, 3 flutter kicks (4ct each)
  • Bear Crawl 4 parking spaces, Bernie back, followed by 2 merkins, 4 squats, 6 flutter kicks
  • …
  • Bear crawl 20 parking spaces, Bernie back, followed by 10 merkins, 20 squats, 30 flutter kicks.

THANG 2

Mosey to the covered pavilion for some DDS

  • Round 1 – 25 dips, 20 Underdogs/Kangarows/Irwins, 15 Swerkins
  • Round 2 – 20 dips, 15 UKI, 10 Swerkins
  • Round 3 – 15 Dips, 10 UKI, 5 Swerkin

MARY
20 x Flutter kicks,  Box cutters, Freddy Mercury and Alt Heel Taps.

COT/BOM:

  • YHC grateful for help of all PAX in navigating recent career shift
  • Also grateful for continued support of West Park activities in both #GroundForce and Thursdays

4 for living room coffeteria at my house with fresh blueberry muffins, courtesy of M.

 

 

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2/26/19 BATMAAAAAAAAAAAAN

Tuesday: Sir Ellington

Theme: Batman; QIC in Full-ish costume. Made the night before. Informed that he could have just borrowed from the PAX. Live and learn.

 

PAX: Black Widow, Pope, PSL, Big STick, Umbrella, Too Tall, Red Skull, Greasetrap, Capslock, Reefer, Dupree, Boy Band, Floppy Disk, Edible Arrangements, PopALock, Prevac, Dmish

QIC: Pop-A-Lock

 

Conditions: Coldish

 

Warmarama:

Run around the church

10xSSH

10xGM

10XLBAC Front and Back

10xHigh Knees

10xButt Kickers

10xSquats

10xMerkins

 

THANG:

Pax count off 1-4

 

Carry coupons over to the chain fence

Curls for the girls

Importance: Taunting criminals over the edges of buildings

50x reps

 

Transport to the top of the hill

Ninja Crawl

Bear crawl across tarmac, 25x squats,

Bear crawl back, 25x squats

 

Legs of Steel

Run to first speed bump

Lieutenant Dan to next speed bump

 

Bane of Your Existence

Teams of 4 take coupons to parking lot and back, except only 1 takes the coupon. PAX with coupon goes to first berm and back, other 3 sprint to end of lot and back

 

Bat-Tag

One team of 4 is the taggers. If you get tagged, do 5 merkins. Once you tag 5 people, swap the sock with the last person you tagged. Can throw sock, but 5 burpees penalty if you miss.

 

Batarangs

Teams of PAX attempt to throw sock into the square on the parking lot. If you hit the target, your team sprints to first berm and back. If you miss, sprint to the end of the berm and back, with 3 burpee penalty. Rotate through all PAX on your team.

 

Mosey back to parking lot,

Do abs as necessary

 

Quote of the Day:

“Why do we fall, Master Bruce? To learn to pick ourselves back up.” – Alfred Pennyworth

 

Announcements:

4:13 strong last week on Thursday

Biscuit Run on saturday

Collecting games for 4:13 strong

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Good Ol’ Fashion Grind @ Broken Wheel

15 PAX in Attendance : Netflix (aka Not Hulu), Inspector Gadget, ShowMe, Creeper, Barney Fivel, Nimbus 1500, Sterno, Tebow, Stats, Ragdoll, Staples (On the Return), Scrooge, Altidore, 3rd Degree, and YHC Kermit on Q.

Pre-party…. @ The Bridge (Bridge Bear Crawl)

Host –  3rd Degree

Attendees – Stats & Altidore w/ his Virgin P2P  Bear Crawl on the Bridge

Tunes-

Had to bring out a little NTB, Lecrae, UK Dub, GvanF, Judah and the Lion, and a few other guest appearances to get us through the CORE focused workout.

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

WarmUps :

Good Mornings OYO

SSH’s IC 15x

BAC’s IC 20x (Makin’em Big @ 10’s)

Few more Good Mornin’s to get them obliques stretched & add a few Willie Mays and then off on a mosey.

Q noticed a lonely fence and decided that it needed some attention. Pax lined up and gave 20x  IC Toes to Fence

After a quick thank you, mosey was ended in the Mill parking lot where Q handed down the paperwork for the mornings first THANG:

Specs:

Partner needed.

20 yards out 20 yards back MoT.

Transitional Exercise = (Spread Um’s = Both PAX on their backs feet first. Pax 1 raises legs 12″ -18 “off ground and spreads feet appx 18″- 24”. PAX 2 then forms a figure 8 or infinity symbol up, over, through,  and around PAX 1 feet)

Transitional Exercise = 2 Rotations

Part I – (Duration = Time for each PAX to Bear Crawl 40yds Total)

Exercise – High Plank

Mot – Bear Crawl

 

Part II – To Quota

Exercise – 50x WWI

MoT – Bear Crawl

 

Part III – To Quota

Exercise – 100x Baby Crunches

MoT – Crawl Bear

 

Part IV- To Quota

Exercise – 150x Sky Kicks

MoT – Duck Walk

 

After a thorough beating on the obliques Q then decides to take the crew to ….

Thang 2….

Whilst meandering on the track Q decides that a round of Flutter Kicks was in order.

PAX line up facing the woods and hit their 6’s to perform 20x Flutter Kicks IC

Mosey continues….

Mosey stops…..

Q calls all PAX to hit all 4’s and request some Bird Dogs

Bird Dogs (30 Second Hold Left & 30 Second Hold Right)

While on all 4’s PAX execute Pike position and received orders for 25x Carolina Dry Docks

Loving the way we were feeling the mosey continued.

Turning corner 3 on the track “The Bridge” looked sad, it needed company, we were bored, we obliged.

In honor of 3rd Degree PAX were called upon for a bridge crossin’…

All PAX pushed hard, very hard…, I know this was very difficult for the end of the workout but everyone gave AYG. Bravo HIM’s

Lastly we hit the 4th corner and proceeded to the start point. To be sure that everyone had a chance to burn shoulders and core Q decides to end in Planks.

High Plank Shoulder Touch – Left and Right 20 Second Hold

High Plank Leg Lift – Right and Left 20 Second Hold

CoT/Numbers/Names

9th Man – Ragdoll (Use to hate running, started F3 10 months ago, ran a half marathon last year, has kids, has a wife, from Minnesota, frikkin great dude!!! Keep pushing brother

Post-Party: 10,9,10 Burpees

Attendees – 3rd Degree, Nimbus, Barney Fivel, ShowMe, Altidore, & Sats

Other News-

  • 3rd F opportunity: Rumor has it Numb Tucks is doing a fireside 3rd F. Details coming.
  • Always prayerful for our brother Soccer Mom
  • Praise for Kermit’s middle 2.0 on Baptism this weekend.
  • I think im missing one…

Again bravo to the hole squad. We have a very strong team and it is encouraging to see each PAX gaining strength and enduring more. Altidore again showing us perseverance, Sterno always going beast mode, Stats steady on Pre & Post Party, and folks like Nimbus that keep pushing me harder. I love being a part of this group and am very grateful for each of you.

-Kermit

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The Grand Canyon at 100

Gloom Factor: Moderate
Temp: 31 (Ironclad Credit ✔️)

PAX: Bicentennial Man, Silver Medal, Boone’s Farm, En Fuego, Blood Clot, Bagger Vance (Ironclad Credit ✔️)
QIC: BV (IC✔️)

0530:30 Disclaimer on the Run

Mosey around the lower lot w some Politicians & Side Shuffles, grab the Shovel Flags and head across 431 to Amsurg drive for

WOR:
All IC X 13
SSH, IW, HB, Squats

Evo I
An Ode to the Grand Canyon’s 100 years of being a National Park

10x10s
10 Burpees on the Minute for 10 Minutes
That sucked

Grab the flags, post one at the grown up bus stop at the corner of 431 & Amsurg, post one at 1st Utility Pole on 431. Or at least that’s what YHC said to YHC, thus YHC had to AYG down to get the other SF & plant it in its rightful place.

Evo II
P1 AYG to SF 1 for 20 Merkins
P2 stay at SF 2 for 20 Squats
Flapjack & RnR x 5 (GC Bday)

Grab the flags, using caution and obeying all traffic laws we return to front lot at III P for

Evo III
10×10 again…only twist was we finished the last three sets in one final Snotwoggle.

Mary:
Flutter Kix x 15 IC
5 Merkins
Flutter Kix x 13 IC
Peter Parkers x 5 IC
Flutter Kix x 26 IC

TIME

NMM:
0. YHC not the greatest at giving directions.
0. PAX are much more gracious than YHC
0. 200 Burpees and 100 Merkins aint no joke
0. Blood Clot and YHC can generate a full on sweat in sub freezing temps
0. Boone’s Farm could be known as Double Foggy Pirate if we ever needed an alias for him
BullHorn:
0. Bad Boy’s M, Lindi is home, well and the baby is well also
0. Pray for Dine N Dash’s family as they deal with his Moms death.
0. 413 Signing Day on Friday…yall grab a sandwich and post with us there in lieu of First Friday at Cookery. Drop in between 1100 & 1300.
0. Biscuit Run on 2 March, contact Braddock in Franklin for details.
0. 12th Man lunch 22 Mar w YHC on Q at RCC sign up to follow
0. Scorpion CSAUP 23 Mar, PA on Q

YHC,
BV

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2/25/2019 I.R.O.N. M.A.N.

Monday: Detention

Theme: Iron Man

 

PAX: Ludwig, Dr. Smart, Dine and Dash Brother at Law, Movin on Up, Drone Zone PSL, Floppy Disk, Old Hickory, Vegemite, Super Asian Green Castle, Holoback, Razorback Dupree, AR, BV, PopALock, Prevac, Too Tall, Losing Nemo (FNG), Hot Route, Black Lung, Boy Band, CCR

QIC: Popalock

 

Conditions: 30ish degrees

 

Warmarama:

In Cadence

Run around the bus hill loop back to the parking lot

10xSSH

10xGM

10XLBAC Front and Back

10xHigh Knees

10xButt Kickers

10xSquats

10xMerkins

 

THANG:

 

Run

Pair off

Run to playground

PAX1 runs baseball loop with coupon

PAX2 does exercise

Each PAX does swerkins, pullups, squats

 

One Legged Yurpees

Yurpee relay (clap burpee with 2 tuck jumps). Each pax runs to half/full court, 3 yurpee speedbump for both PAX when you get back to the line

 

Nipple Scraper Merkins

Find a curb. 10 NSMs on your own (more difficult than expected)

 

Muktar N’Crys + Al Gores

7s with Muktars N’Crys at one end of the lot, Al Gore Squats

 

Mary

Not So Lazy Boys, and other ab workouts

Until time

 

Quote of the Day:

“Heroes are made by the paths they choose, not the powers they are graced with.” – Tony Stark

 

Announcements:

Pray for Bad Boy’s wife and 2.1, latest updates look good.