Backblasts

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Mardi Gras, Ash Wednesday, and Lent

20 HIM got refreshers in work-life balance and reminders about the importance of continual self-improvement. It truly was an honor to lead you men. Hope you enjoyed the Mardi Gras sound track packed exclusively with New Orleans artists.

PAX in attendance: Badboy, T Cell, En Fuego, Mystery Machine, Hot Route, Boy band, Crab legs, Fire Fox, Ride Along, Silver Medal, Shadow, Pumpkin Spice, Hi Viz, Crawl Space, Porcelain, Pop-A-Lock, Trapper Keeper, Vector, Hambone, Tiny Dancer; Princess Aurora (coffee; get well soon!)

QIC: Tiny Dancer

Conditions:

Dream-like for February: 50 degrees, cloudy, and dry

WORKOUT:

Mosey up hill, down driveway, down stairs, to community center parking lot

Soundtrack: Struttin on Sunday, Aaron Neville

Warmarama

  1. Side Straddle hops x12,
  2. little babby arm circles (forward and reverse) x 12 each
  3. slow and low squats x 10
  4. Walking Merkins x15

PAX were taught about the tradition of Mardi Gras and its reminder that we should always ensure that we take the appropriate time in moderation to relax and spend time with family. As long as you are taking care of your family and yourself, play as hard as you work!

Parade Route – 15 min

PAX were divided into 1’s and 2’s. 1’s stayed at playground with the music and 2’s went to top of the hill.

Playground: 30 merkins, 5 pullups, 10 split lunges

sprint up hill

Top of Hill: 5 burpees, 10 WW1’s

run mosey route back to playground for 3.5 revolutions (restricted by time)

Soundtrack:

  1. Go to the Mardi Gras – Professor Longhair
  2. Carnivale Time – Galactic (feat. Al “Carnival Time” Johnson)
  3. Hey Pocky A-way – The Meters
  4. Mardi Gras Day (feat. Rebirth Brass Band) – Kermit Ruffins and Rebirth Brass Band

Mosey to parking lot

Bead Cleanup

Prior to the hard stop of Mardi Gras fun at midnight on Ash Wednesday, there is a mad dash for beads uncaught from the parade. PAX paired up with unfamiliars and relay raced in a 2-station shuttle-run / suicide format for a little friendly competition.

While one flutter-kicked into perpetuity, the partner completed the 2 station suicide run, found waiting throws at the far end of the parking lot, and brought them back to their partner. After a 5 merkin handoff, the other PAX would likewise complete the suicide run.

After round 1 finished in dispute, (much like the NFC championship, Who Dat) Pumpkin Spice and his partner took round 2. Congrats, men!

Mosey to softball diamond

Ash Wednesday 

“From dust you are, and to dust you shall return,” are the famous words of the Catholic priest at Ash Wednesday mass. With that in mind, as one does after taking full advantage of Carnival season, the PAX purged themselves of their personal weakness and reflected on both spiritual and secular lessons from scripture while doing burpees and atomics in the dust. Get some.

From best recollection, rounds were as follows:

  1. Joel 2:12-18: (even now, return to the path) 20 burpees
  2. John 15:5-8: (stay on the vine) 10 atomics
  3. Luke 9:59-60:  (no excuses; don’t let anything keep you from fulfilling your responsibilities) 15 atomics
  4. Matthew 24:9-13: (this only ends at death, so keep getting after it!) 10 burpees

Mosey back to parking lot for 1 minute of flutter kicks

Many prayers went up for Princess Aurora and for my daughter Lucy. 

Again, it truly was an honor to lead you men. You have made me such a better man over the last 8 months, and it was very fulfilling to finally give back.

 

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14 February 2019 Where’s the Love?

Temp: 45
Gloom Factor: Moderate

PAX: Donkey, Red Skull, Water Boy, Radio, Life Champ, Mater, Turbo, Kid, Luigi, CAPSLOCK, Frozen, Scar, Styles, Timón, Black Widow, Rabbit, Pop A Lock, Hot Route, Play, Bagger Vance

QsIC: Play, BV

0530:23 Disclaimer

Mosey to Upper Lot for WOR:

All IC X 13
SSH
SQUATS
MERKINS
PLANK JAX
IW
HB

Mosey around STEAM building to back hill for the

THANG: courtesy of Play

11s
Monster Merkins at bottom of hill
Bear crawl to top
On the evens Squats Jax
On the odds 2 count jump lunges

Grab some Wall for the 6 … We all Mosey’d back to the bottom to help Donkey finish his MMs

Back to the Wall for some Supermans

All in…Mosey back to StartEx. Play swept the 6 and we had time for a MARSOC #Primer

30 Merkins
30 Grisham Squats
30 LBCs
10 Burpees
10 Windmills
30 Merkins
30 Prisoner Squats
30 Flutter Kix
10 Burpees
10 Cherry Pickers
30 Merkins
30 Detainee Squats
30 Flutter Kix
10 Burpees

Time

NMM: Nice work from Play, way to take charge and crush your VQ.
All PAX incl YHC were smoked on our last set of Franklins er Burpees.
BH: Step up to Q
YHC on March Leadership lunch

Play and BV, Out

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Guess Who’s Back?! Baby Daddy at the Pound

My Bambino arrived 1 week ago, so, Big Papa is back on Q to celebrate! Today’s theme is to go to the breaking point and keep going, like a parent with a newborn waking every 1-3 hours and being the loudest sleeper ever, and yet needing you to care for them. Love keeps going!

13 PAX in Attendance:  Matlock, Sterno, Tebow, Typo+, ShowMe, MicDrop, Nimbus 1500, Kermit, TV Guide, TapOut, Stats, Inspector Gadget & 3D (QiC)

Stats, TVG (Great to have you dude!) @ 5:15 for a pre-party showing with YHC doing Stats’ favorite burpee-free routine (5 Pullups, 7 Merkins and 9 Squats per round). We did 1 round on the minute for 10 minutes. Had to focus hard to keep that form going! Great work all! Thanks for leading Stats.

BG Music provided by Dr. Dre feat. SnoopDogg, Greta Van Fleet & AudioSlave.

5:30, let’s do this!

Warm-Up/Disclaimer:

  • Jog around parking lot x 1 (then circle up)
  • SSH IC x 10
  • SJ IC x 10
  • IW IC x 10
  • Tempo Squats IC x 10
  • Tempo Merkins IC x 10
  • GM OYO

The Thang(s) 

3rd Degree’s version of Royal Burpee in honor of his 4th 2.0: 

Royal Burpee: PAX perform 10 of each Burpee variation called

We did:

  • C: Clurpees
  • O: One-legged
  • U: (Silent Y)Urpees
  • L: Lungees
  • S: Double Shots of Jack
  • O: One-legged
  • N: (Silent K)Nurpees (Knuckle-Burpees aka meat-grinder, Good thing none of us are hand-models

Everyone gave max effort to give 10 good form burpees per round and honored my 4th 2.0 the right way. Thanks for the shower gifts gentlemen. Just what I wanted for paternity baby-shower.

Then…

It’s kinda my thing… Bear crawl and Crawl-Bear the bridge (3 squat bonus for any stoppage)…

This is a mental game where you have to convince yourself you can do more and not quit!

A couple PAX performed their Virgin Pole-to-Pole Bear-crawl (MicDrop, Kermit) maybe another…not sure. Regardless, great work by all!

Lastly, 15 minutes of fun with an exercise cube game provided via MuRSA (Where is he?!) where the PAX circle around Q and roll the cube back and forth performing whatever exercise and # of reps as indicated on cube. We Did: X-Jumps(very manly) at least twice, Jump-squats many times, Merkins, Butt-kicks (too many), Jump-lunges (aka IronMikes), Water Breaks (AKA Yurpees), 1 Minute Plank, Calf-raises, and of course, Burpees. Sterno hadn’t had enough so the cube was rolled one more time for 10 Jump Squats.

CoT/Numbers/Names

Moleskine

  • 3rd F opportunity: Sterno and Altidore will make Costco runs for supplies for refugee elementary students at Tusculum schools through a NumbTucks connection. Deets to come to Venmo money to these HIMs who agreed to head up a supply purchasing run.
  • 2nd F opportunity: 3rd Thursday Lunch next Thursday. Typo+ will give more deets next week. (Aka, decide where 🙂 )
  • Shared a little about how Love doesn’t wait for the object of affection to be lovely, but loves anyway. We are made lovely if you are a Christian through the love of God shown to you while you were His enemy! If you are interested in more details, hit me up and I would love to get lunch, a coffee or beer and talk more. Go love somebody!

What we Learned

  • Great to meet Matlock!
  • We need an official F3Nolensville name for the cube thing. Pain-cube? Let’s work on this…
  • Creeper is planning to Q soon (Right Creeper?!)…stay-tuned.
  • Put March 9 on your calendar for convergence with F3Franklin Planned for 6-7:30 at Pinkerton Park. Clown Cars Assemble!
  • Thanks to Kermit & Tebow for Coffee!!!
  • Everyone is getting stronger, faster and better the more you post. I am proud of you all! In the 10 months F3Nolensville has been posting there is growth! Let’s keep giving it away and inviting/Emotionally-headlocking (EHing) new guys that need this too. My Drive-by EH of a passing car during X-Jumps was not very effective. Oh well, GREAT WORK!

PostParty: Stats led a Sunrise Sampler of 14 reps of DIDs + Plyo Benchjumps in honor of VD.

3D, out!

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A Stroll at Titan

Pax: Bad Boy, Blue Mule, Centipete, Crab Legs, Cunning Linguist, G String, Halpert (WL from Memphis), Harvey Updyke (QIC), Hi-Viz, Porcelain, Reveille, Trapper Keeper, Vector

Conditions: 35ish and dry, gloom factor medium

Disclaimer

WoR: Moseyed from statue of JT to southern end of the main field. Circled up for:

  • SSH x20
  • Good Mornings x10 oyo
  • WMH x10
  • Imperial Walkers x20

Thang: The sidewalk monster at Westeros sent YHC for a tumble Monday morning, leaving me with a bruised palm heel and tweaky wrist. As such, my Q plan was modified to stay off the hands as much as possible, which naturally led to lots of running. Altogether the pax clocked around 3.4 miles, stopping every 1/3 of a mile or so for a dealer’s choice exercise, of which 10 reps were performed. Choices included jump squats, dips, burpees, regular squats, Freddie Mercuries, scissor kicks, and some other stuff I’ve now forgotten. The last leg involved an all-you-got sprint up the hill west of the Parthenon, before convening back at JT’s statue for a quick Mary consisting of 25 Crunchy Happy Frogs.

CoT: Great to have Halpert (a paper salesman) join us as a guest from Memphis. Heard a little more from G String, our sixth man. Prayers for Bad Boy and family as they look to welcome a 2.0 in 4 weeks, give or take.

Moleskine: The leadership lesson today is that restraints, while sometimes frustrating, can provide clarity and focus. A minor injury limited my options this morning, but simple was still effective. Self-imposing restraints, even when all is well, may help with cutting through the noise and focusing on the outcome. Thanks for the opportunity, men. A pleasure as always.

Harvey

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2 PAX post in rain 12 FEB 2019 @ III Pillars

PAX:  Blue Mule (Q), En Fuego

Conditions:  Not ideal.  Rainy and cold.  Very rainy.  Did I say rainy?

Wet Warm Up:  Mosey for a few minutes, some with a 25# coupon.  Arm circles and seal claps and squats.

Soggy Calisthenics:  Pull ups, coupon thrusters, squat jumps.  20 seconds on, 10 seconds off.  After we did that until we were sick of it, then we did 10-9-8-7-6-5-4-3-2-1 of the same exercises.

Deluge Buddy Drags:  Two laps around the ~1/4 mile track.  First lap switch roles every 20 steps.  Next leo switch every ten.  Tclaps to En Fuego — I think I weigh twice what he does and not a complaint out of him.

Life Lesson:  The life lesson here is obvious.  Sometimes the world throws rain at you.  And a lot of it.  And then sometimes life makes you run around with bricks and thrust them.  And sometimes you have to carry someone through it.  But, through faith, through fitness, through fellowship, and through preparation, these life obstacles can be overcome… And can make you smile.

Pleasure to be part of this community.

See you in the gloom.

Blue Mule OUT.

 

 

 

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You’ve been William Wallace’d

What a beautiful morning!  almost 60deg and raining, perfect for a F3 beatdown.  12 HIMs showed up for a William Wallace beatdown.  Welcome to FNG, Matlock.  Sterno, thanks for bringing him out!

 

PAX: MicDrop, Barney Feivel, Creeper, NumbTucks, Kermit, Snowball, Nimbus1500, Sterno, Matlock (FNG), Stats, Tebow, Typo+ (QIC).

 

Pre-Party: 10 Burpees on the minute for 10 minutes, led by NumbTucks.  NumbTucks, Stats; Late Arrivals: Creeper, Barney Feivel.

 

Mosey, Disclaimer, etc

Warmups:

12x SSH IC; 12x LBAC IC, 12x RLBAC; Stretch OYO

 

Let’s Get It Started In Here…

William Wallace

PAX break into 4 groups of 3.  PAX 1 in each group runs to the middle, does the exercise, runs back.  PAX 2 and 3 plank and wait.  PAX 1 finished, PAX 2 goes, and so on.  Once all 3 complete, rotate to new workout.  All groups complete all 4 exercises.

  1. 10 Squats / 10 Baryshnikov Squats (Legs rotated out to the sides, hips opened, heels raised, then squat.)
  2. 5 Captain Thor (An ab exercise done in a 1:4 ratio. 1 big boy sit up to 4 American Hammers (Russian Twist).)
  3. 20 Bulgarian Ball Busters (Reverse lunge ending with a sharp knee-up. Should be accompanied by a karate sound for maximum effect.) Each leg is 1.
  4. 10 Burpees (do it!)

 

Indian Run

PAX all do a slow run.  Last PAX sprints to front and joins the line.  All PAX follow in like manner until all PAX have a chance to run to the front.  Thanks to Sterno for staying with the 6 on this run.  Make our way back to the parking lot.

 

11’s

PAX line up at light pole.  Run to next light pole, do 10 Merkins.  Run back to first light pole and do 1 Jump Squat.  Total of 11 reps.  Continue in like manner decreasing Merkins and increasing Squat Jumps, keeping total reps at 11 at each light pole.

 

Zig-Zag-ing

PAX plank head-to toe.  Last PAX rises and hops over each PAX in succession until they get to the front, then plank.  Progress until each PAX has hopped.

 

CoT

Count-o-rama, Name-o-rama; naming of FNG; closing prayer.

 

Great job today folks! I’m honored to lead you on my 50th post.

 

Typo+

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Floppy’s 39th bday celebration

PAX: PSL (personal seat license), Black Lung, Bagger Vance, CCR, Brother-at-Law, Umbrella, Black Widow, Tampa Libra, Panhandle, Too Tall, Pope, Dr. Smartt

QIC: Floppy Disk

13 thumbed their nose at the less than ideal conditions to come out to Sir E and help YHC celebrate his 39th birthday, the day after. Figure 8 warmup mosey to start things off then we convened in the lower church parking lot for some WoR.

Warm-o-Rama (all IC)
SSH x39 (a little hiccup on the cadence)
Squats x39
BAC F x20
BAC R x19
Plank Jax x39

THANG
Short explanation on today’s theme, in case it wasn’t obvious. We would do 39 total reps of various exercises generally broken up into 3 sets of 3 exercises with 13 reps each.

Mosey to the playground. 3 sets of 13x each: Pullups, Rows, Dips. BV asked if he could modify with Merkins in lieu of Dips. YHC obliged.

Mosey back to the lower lot. 3 sets of 13x each: Jump Squats, Jump Lunges (13 each leg), Tuck Jumps. The burn set in quickly on this portion. Short quad stretch to follow. We didn’t need anyone cramping up.

Short mosey across the street to the chains. Slightly modified 3 sets of 13x each: Bicep curls (each arm), Upright Rows (each arm). Only 2 exercises for this portion which really tested YHC’s OCD proclivities.

Mosey up to the big house… annnd… mosey a little more to the first speed bump of the top loop. We would perform our next set of exercises at this and 2 more locations around the top loop. 3 sets of 13x each: Atomic Merkins, Mtn. Climbers (13 each leg), J-Lo’s (13 each side). We enjoyed a brief respite from the rain on the porch of the auditorium for our second set, and a few PAX doubled down under the big house porch for our 3rd set.

Mosey back to the start. Let’s not neglect those abs.

Mary
Flutter Kicks x39 (IC)
Box Cutters x13 (IC)
LBCs x13 (IC)
Alphabet Abs (all uppercase)
Low Plank 1:15

Done! Great work, gents! It was wet out there, but we got it done. Good to have ATL Willie Loman, Panhandle, join us. Hope you can make it out again soon.

SYITG,
Floppy Disk

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Purple Cow 2-11-19

Conditions were favorable, a little warmer but no rain, for 7 PAX as they started the week off by making the correct decision and heading to Purple Cow

PAX: Umbrella, Offshore, Olan Mills, Leatherneck, Boone’s Farm, Penny Loafers, Black Widow (QIC)

Quick disclaimer in the BMS parking lot, and then head off to Granny White Park. Circle up in main parking lot.

WOR:

Good Mornings x 10

BAC x 10

RBAC x 10

Air Press x 10

Seal Claps x 10

Merkins x 10

Mountain Climbers x 10

WMH x 10

The Thang:

Head to the corner of the main parking lot of GWP for some four corners. Mode of transportation from one corner to the next is running. From our starting point, we run to the first corner where we perform exercise #1. From there we go to 2nd corner, where we perform exercise #1 and #2. Each corner we build, until we are back at the starting point. Exercises are:

Round 1:

Burpees x 10

Burpees x 10, Merkins x 20

Burpees x 10, Merkins x 20, Lunges x 30

Burpees x 10, Merkins x 20, Lunges x 30, Squats x 40

SSH for the six, and then all end in cadence with 10 SSH.

Round 2:

Atomic Merkins x 10

AM X 10, Jump Tucks x 20

AM x 10, JT x 20, Air Presses x 30

AM x 10, JT x 20, AP x 30, WW1 x 40

SSH for the six, and then all end in cadence with 10 SSH

**It’s around this point that Olan Mills departs after seeing that the park ranger is there opening up the “facilities”

Head to Pavillion

Step Ups x 30

30 Second Wall Sits w/ arms above heads

R&R

**Olan Mills returns feeling better than ever

We line up for a short IR mosey towards the baseball fields, and then back towards the park.

Find some benches for DID’s

Dips x 20

Irkins x 15

Dirkins x 10

R&R

Line up for another IR mosey from playground back to BMS parking lot.

LBC x 30 was all the mary we had time for.

Prayers for Offshore’s wife’s cousins who lost their mother suddenly over the weekend. Also, with this being the week of Valentine’s and all, we closed out with some encouragement to love our wives well. Pray for them, be intentional with them, and reach out for help if you’re in the midst of struggles.

Thanks for the opportunity to Q this morning!

Black Widow

 

 

 

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The Hill 2/7/19

PAX: Frugal Macdoogal (QIC), Venus, Old Hickory, Money Shot

Disclaimer then mosey to amphitheater

WOR:

SSH x 15, GM x 15, WMH x 15, FBAC x 15, RBAC x 15, Overhead Claps x 15, Squats x 15, Merkins x 15

Exercise #1: 11s

Starting on the wall, bear crawl across to amphitheater and walk up amphitheater steps to top for 10 squats before heading back down, bear crawl back and 1 squat jump.  Every time you get to the bottom of amphitheater you would do 2 irkins (up) and then 2 derkins (down).  Rinse and repeat until 1 squat and 10 squat jumps.

Mosey to the South Campus Gym to get sandbags.

Mosey to football field while shoulder pressing on QIC call.

Exercise #2: Frog Jump/Merkin 20yd suicide

Starting on the goal line, do weighted frog jumps to 5 yard line, perform 5 merkins, then frog jump back for 5 merkins.  Rinse and repeat adding 5 yards and 5 merkins every time up to 20 yard line.

Exercise #3: Farmers Walk/Hip Thrusters 20 yd suicide

Starting on the goal line, do weighted farmers walks holding sandbag over head to 5 yard line, perform 5 weighted hip thrusters, then farmers walk/sandbag over head back for 5 weighted hip thrusters.  Rinse and repeat adding 5 yards and 5 weighted hip thrusters every time up to 20 yard line.

Exercise #4: 25 Weighted WWIs

Mosey back to South Campus Gym to return sandbags then mosey back to top lot for COT.

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40, 40, 40, 40, 40, 40 … it’s a bday bash

Image result for kermit and miss piggy

Kermit and Little Miss Piggy pairing up for Bday Beatdown!  Who knew they were the same age and born within days of one another…it was destiny that they find one another.   Now time to work off that cake…

15 PAX joined together this morning to wish LMP and Kermit a happy bday!
Conditions: A  wonderful 26 degrees, and more importantly NO rain.

PAX who made it: Nimbus 1500, MicDrop, Numbtucks, Altidore, Sterno, Ragdoll, Creeper, Tebow, Gaylord Focker, Stats, Typo +, Show Me, TV Guide, Kermit (CoQ / VQ) and Little Miss Piggy (CoQ )

PreParty: led by Stats –dunno what they did but it was probably good , and i’m sure Creeper caught the last round of it again.

LMP led us off
Warm up:   Disclaimer this time, then light mosey around parking lot
On the line: dynamic stretches – toy soldiers, butt kicks, high knees 2x 20 yards
Circle up:  cherry pickers OYO, good mornings OYO, hip flexors kneeling OYO

Thang 1:              The Old Fart’s Core Needs Some Work
LMP feels like he’s getting a little soft in the middle, so he made core workout into a full on Thang.   40 of everything:
American Hammers with coupon
WWI with coupon
Supermans
Split leg WWI with coupon
Nolan Ryan pull-through with coupon
Side Plank with leg raise (20 each side)
Plank with leg raise (20 each side)
Kneeling Halos with coupon (20 each direction)

Mosey over to parking lot — speed bump:  REAGANOMICS!!!
Remembering our ex-president who was born on Feb 6 just like LMP, and the Trickle-down economy of exercise:
trickle down from 10 to 1 reps of Jump squat holds (jump squats with an al gore for 10 sec  at end of each set)   — Q stopped us at 6 which = 40 reps !

Kermy took over at this point — Mosey back to starting point

Thang 2:              Fun with Sasquats
Pair up:  PAX1   does exercise while PAX2 travels to 40 yard mark and back; but throw in 10 SASQUATS!!! each time the partner returns
Exercises:  40 Burpees/MoT Sprint, 80 Iron Mikes/ MoT politicians, 120 Diamond Merkins / MoT Skank (stopped at 80 due to old man body not handling it and time )

Thang 3:               at the benches
Partners again:  PAX 1  does Climb squat x10 , while PAX 2 does Decline Merkin x10 — 4 rounds = 40!

Mosey back to the vehicles

Thang 4:     SHOULDER COMPETITION
Circle up and get a coupon. Hold that coupon out in front.  Let’s start by taking turns running around the inside of the circle and giving a little love tap (or shove) down on the other PAXs’ coupons. Done when last person gets around.
Now time for the comp!   Which old fart can hold em out the longest?  Kermit provided a $10 gift card for the winner!
Well age won over beauty this time baby!   Came down to two of the 40+ PAX, LMP and Creeper, but LMP could clearly see the spirit of Hulkamania burning in Creeper’s eyes and knew he could never hold out.  SO CREEPER TOOK THE PRIZE

CoT:  Numbers/Name-o-rama
Prayers for 3rd deg wife and new 2.0, soccer mom,

2ndF-  Thanks to Nimbus and Numbtucks for coming out on Friday for a the surprise bday bash for LMP and Cheezwiz!
1st F- opportunity to share with Tusculum Elementary by providing supplies; Sterno and Altidore will go get and PAX can donate through Venmo app

Red SOLO cup with beer for all to celebrate Kermits VQ !

Image result for sasquash