Backblasts

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Welcome to Miami

14 of F3’s finest came out for a glorious 55-degree morning in the Hall.  CCR regaled us with tales of Miami, Predators, and airplane wardrobe changes. Walter White edged out PSL in a foot race. And someone released some heinous anus on the basketball courts. So yeah, you could say it was a glorious morning.

PAX:
CCR, Dilly Dilly, Hollowback Girl, Too Tall, Vegemite, CAPSLOCK, PSL, Accounts Receivable,  Razorback, Frank and Beans, Black Lung, Walter White, YHC Tampa Libra

Warmup: Mosey the loop then circle up for SSHx9, WMHx9, Good Morningsx9 Hillbilliesx15, Squatsx15, Air Pressesx30, CDDx9.

THANG:
10-minute AMRAP – 15 swing set leg curls, 9 inverted rows, 15 hand-release pushups, run the loop

10-minute AMRAP – 9 box jumps, 5 pullups, 9 swing set arm curls, run the loop

Swing set arm curl to failure

Mosey to the lot and split into two groups for sprints. Second person in line holds in pushup position, rest of the line air squats, first person sprints and tags #2 who does a pushup before taking off.

Started off Mary with a little mobility work, heard lots of mumble chatter about yoga and jazzercise but it seems to die down as the pain set it.

Finished with 50 heel touches each side and a 10,8,6,4,2 ladder of around the worlds.

Announcements: CCR put out a plug for 4:13 Strong

Prayers: Hollowback Girl’s mother-in-law has been in the hospital for a spell (2 weeks?), praise for Black Lung’s dad leaving the hospital today. Prayers for our city. Over 400 churches of various faiths and backgrounds are joining together to devote the month of February to prayer and fasting for our city.

Tampa, out.

 

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III Pillars – 01.29.19 – “The Hills Are Alive”

4 PAX layered up for a heavy run workout disguised as a boot camp in the bitter cold of temps in the low teens. Thankfully, nobody stopped moving until 0615.

QIC: Princess Aurora

PAX: Bicentennial Man, En Fuego, Hi-Viz

The Thang:

With a disclaimer and safety reminders delivered, the PAX hit the streets for a mosey over and around Burton Hills Blvd. Along the way, runners were treated to some light pole Merkins to the tune of 10 x4 followed by some Squats, WMH, and LBACs.

Upon reaching the main attraction for the morning, the Driveway to Heaven, PAX took a trip up to familiarize themselves with this beast and the turn for Deconstructed Dora. At the base,  all PAX complete 50 Merkins and run to the top to wait for the six. RnR with 100 Flutter Kicks and 150 Squats.

As if four trips up the hill weren’t enough, YHC had one last trick up his sleeve: the worst suicides ever. Using the four lamp posts as markers, PAX ran a set of suicides up the hill and SSH at the base for the six.

All in for a medium mosey back to the flag.

COT/BOM

Moleskine:

In many trips to III Pillars, YHC had never experienced life across Hillsboro. Apparently that’s all Bicentennial Man had experienced as of late, but that wasn’t going to get in the way of a good hill Q. Driveway to Heaven suicides will return!

Bullhorn:

  • Prayers for resolve and accountability for all those participating in the goal groups launched by Bad Boy.
  • If you’re still lacking some some sub-freezing posts and see a cold day coming up, jump on it. It looks like a relatively mild few weeks ahead.
  • Having been spoiled by a travel-free career for several years, prayers for finding a rhythm in all aspects of life for YHC with this new position.

Always a pleasure, gentleman.

PA out.

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All In The Numbers (2/2/19)

It was a beautiful day in Nolensville.  Stats led the pre-party, but I completely forgot to ask who showed up.  My bad, but great work y’all.

15 PAX in Attendance: Little Miss Piggy, Tebow, Stats, Aunt Beau, Nimbus1500, Old Hickory, 3rd Degree, Sterno, Creeper, NumbTucks, ShowMe, HushPuppy, Ragdoll, CheezeWhiz, Typo+ (QIC).

Yes, they let me Q!

Mosey, Intros, Disclaimer (I am definitely not a professional)

 

Warmups:

15 LBAC IC; 15 RLBAC IC; 15 SSH IC; Stretch OYO

 

Here We Go!

Thang 1:

21-15-9 (PAX perform these reps of each exercise)

Round 1: Squats / Merkins – between sets, Bear Crawl down and back; (work the core while waiting on 6)

Round 2: Lunges / American Hammers – bewteen sets, Duck Walk down and back (work the core while waiting on 6)

Round 3 – AUDIBLE!  No Round 3.  Instead, let’s do a Bear Crawl race.  I believe Nimbus1500 won with a photo finish over NumbTucks.

 

Thang 2 – Partner up and lets do some 76’s.  PAX 1 works exercise while PAX 2 sprints a short distance and back. Switch with cumulative counting.

Oops, Q lost his Weinke and had to go back for it.  3rdDegree let PAX in some CORE work, because we always need more of that.  Weinke now in-hand!  Back to business.

Round 1 – 76 each of Squats, WW1, The Bruce Merkin (ankle on top of another to start, switch ankles at top of Merkin).

Round 2 – 76 each of Lunges, American Hammers, Calf Raises

 

GutBusters!

Everyone starts in and holds a plank during the Ghostbusters song.  Every time they say “Ghostbusters” you complete a burpee.   In the “I ain’t afraid of no ghost” sections, do plank jacks in rhythm.  Bustin’ makes you feel good.

CoT:

Count-o-rama; Name-o-rama; announcements and prayer requests; quick prayer to finish thanking God for his faithfulness to us.

 

Post Party: 15x Burpee variation where you do an Iron Mike at the top of the burpee.  Very fun.  Attended by 8 or so PAX.

 

Coffeteria

 

Continues prayers for SoccerMom in Uganda.

 

Typo+

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2/2/19: Ring of Ire

Location: Stonewall

Conditions: A delightful 44 degrees, no precipitation or wind to speak of

QIC: Pumpkin Spice

PAX: Badboy, Bagger Vance, Brother-at-law, Buttfumble (FNG), Deep Dish, Edible Arrangement, Foxtrot Talks a Lot, Hambone, The Jeweler, Pop-a-lock, Pumpkin Spice (QIC), Tin Man (FNG)

THE THANG

After a brief disclaimer, the PAX moseyed around the property and up to the Mansion for some Warmorama. :

  • SSH x 15
  • Imperial Walkers x 15
  • Hillbillies x 15
  • LBAC x 15
  • Air Press x 15
  • rLBAC x 13 (just to see who was paying attention)

The workout today was mostly confined to the paved circular path around the mansion. The PAX partnered up and completed the workout in pairs. One partner was completing a traveling exercise in a counter-clockwise fashion around the paved circle, whilst the other partner ran a lap around the circle and met up with their traveling-exercising partner. Once a paired PAX completed their traveling exercise and got back around the circle to the starting point, they planked and waited for the Six. A twenty count gave the PAX a break until the next set of traveling exercises. The traveling exercises included:

  • Modified Burpee Broad Jump (1 Burpee for every 2 Broad Jumps)
  • Bear Crawl (till the half-way point) then Crawl Bear (second half)
  • Lieutenant Dan
  • Sideways Bear Crawl (leading with right hand till the half-way point, then left hand for the second half)

After the traveling exercises were complete, the PAX lined up and took turns with an individual AYG sprint around the circle. Before they left for their sprint, each PAX announced to the rest of the HIM an exercise they had to do while they waited for them to complete their sprint. This continued until each PAX completed their individual sprint. Exercises included, in no particular order:

  • Jump Squat
  • Toe Touches
  • High Plank
  • Low Plank
  • SSH
  • Flutter Kicks
  • Good Mornings
  • Hello Dolly
  • American Hammers
  • Aussie Burpees
  • Handless Burpees
  • Mountain Climbers

After completing everyone’s sprints and waiting exercises, we moseyed down to the playground for a final touch on the workout. With their partners, the PAX completed 10 Swerkins on the available swings. The waiting PAX were continuously doing American Hammers until each pair completed their 10 Swerkins.

We then moseyed back to the parking lot for COT, COR, and NOR. A strong showing at coffeteria followed.

MOLESKIN

  • YHC apparently thought that he and Crablegs had created the Swerkin in a fit of genius at the West Park playground. Turns out it’s actually in the Exicon. Brother-at-law brought YHC back down to earth and he paid the price by doing a true West Park original, the Kangarow (AKA Steve Irwins, AKA Down Unders; laying flat on your back under the swing, pulling yourself up by the swing in a horizontal row motion).
  • Bagger Vance continued the pre-party into the Main Event, strategically avoiding the Burpee Broad Jumps
  • Two FNGs today, Tin Man (Ryan) and Buttfumble (Tre), endured a tough workout and helped the PAX get better together

BULLHORN

  • On Wednesday Nights at 4:13 Strong there is the opportunity to go and prepare a meal and hang out with the men there. This is a great opportunity to show love to some guys who really need it, and who need men like you to pour into their lives. Reach out to Red Skull or Bagger Vance for more info.
  • Many February Q’s are wide open — for those who haven’t Q’d in a while, let’s get after it!
  • We are continuing to do run-only workouts on Tuesday’s starting from West Park. You don’t have to be a “runner” or be fast to join — all are welcome to come and get better!

– Pumpkin Spice

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Bomber 2/1/19: DORA, Tabata, & SSHs

Gloom Factor: Low. Mild with few sprinkles.
Temp: 45ish.

PAX: T-Cell, Pumpkin Spice, Lunch Lady, Tiny Dancer, Harvey Updyke, Hambone, Cunning Linguist, Hotroute, Firefox, Ridealong, Autotune, En Fuego, Pop-A-Lock, Right Said, Porcelain, Shadow, Crawlspace
QIC: Hi-Viz

Disclaimer

Quick mosey past the driving range.
WOR
-SSH X 100
-Count off 1s and 2s.

THANG
Mosey to the upper parking lot.
DORA: Burpees X 100, Merkins X 200, Squats X 300
Runner faces the community center at all times: Shuffle, Crawl Bear, Shuffle, Bear Crawl around the cones.

Mosey to the community center entrance.
TABATA: (YHC aimed to pick the worst music he could fine. Glad it seems I succeeded.)
1. SSH – ‘Fast Car’
2. Flutter Kicks – ‘Rocky’
3. Plank Jacks – ‘Uptown Funk’

Done.

COT

NMM
‘Borrowed’ inspiration for this one (with some modification) from the fine folks at F3Memphis. Glad it was such a #CrowdPleaser.

Great work all the way around. In addition to the MC, YHC heard some good encouragement from the PAX, which helped everyone dig deep to finish strong.

BH
-1st Friday Lunch today at 11:30 at Cookery.
-Pray for Trinity, Pumpkin Spice’s M, as she undergoes knee surgery.
-Pray for Michael, Lunch Lady’s friend, battling terminal cancer.

SYITG.

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1/31/19: Swinging Dora

Location: West Park

Conditions: A crisp 17 degrees

QIC: Pumpkin Spice

PAX: Bicentennial Man, Crablegs, Porcelain, Pumpkin Spice (QIC), TK

THE THANG

After a brief disclaimer, the PAX moseyed around the playing field to warm up the legs, followed by some Warmorama. :

  • SSH x 15
  • WMH x 15
  • LBAC x 15
  • Air Press x 15
  • rLBAC x 15
  • Mountain Climbers x 15

The PAX then made their way over to the swings for the Main Event. Whilst Crablegs was Smartpacking (not deterred by a nagging injury, performing either the same or modified exercises), the PAX partnered up for some Dora with a Swing theme. The exercises were:

  • 100 Kangarows (or Steve Irwins) – laying flat on your back under the swing, pulling yourself up by the swing in a horizontal row maneuver
  • 200 Swerkins – feet in the swing, perform a derkin followed by bringing knees to the chest and straightening the legs back out before another rep
  • 300 Swinging Squats – perform a squat, and on the way up bring your feet together, alternating stepping to the right and left on alternating reps

The other partner ran around the nearest water tower and back to meet their partner, picking up where they left off until all exercises were complete.

After completing the Swinging Dora, the PAX made their way back to the parking lot for some Mary. We all took turns calling out exercises in cadence until time was up:

  • World War I x 20
  • High Plank x 20
  • Flutter Kick x 20
  • J-Lo x 20
  • Box Cutter x 15
  • Reverse Box Cutter x 15
  • Freddie Mercury x 30

MOLESKIN

  • Many a name were thrown out for potential West Park AO titles, including but not limited to: Atlas, Pumping Station, Tank, The W, Two Towers, Isengard, La Croix, etc. Further suggestions welcome.

BULLHORN

  • Many February Q’s are wide open — for those who haven’t Q’d in a while, let’s get after it!
  • We are continuing to do run-only workouts on Tuesday’s starting from West Park. You don’t have to be a “runner” or be fast to join — all are welcome to come and get better!

– Pumpkin Spice

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31 January Bert

Gloom Factor: High
Temp: Actual 18…Feels like 81
PAX: CAPSLOCK, PopALock, Life Champ, Luigi, Slim, BrotherAtLaw, Styles, Water Boy, Kid, Black Widow, Frozen, Tímon, Scar, Hot Route, Radio, Lock Box, CCR, Turbo, Toga, Mater, Rabbit, Red Skull, B Durham, Bagger Vance
QIC: BV

0529:45 Disclaimer
0530 PAX pair off in 2s

Mosey to West Parking Lot (as far as J am concerned it is the WPL, not really sure though)

Circle Up for WOR:
High Knees x 13 IC
Butt Kickers x 13 IC
Imperial Walkers x 13 IC
Hillbillies x 13 IC
Side Straddle Hops x 13 IC

Quick Explanation of “Bert”

THANG:

50 Royal H Burpees
400 M run
100 Merkins
400 M run
150 Lunges
400 M run
200 Squats
400 M run
150 Lunges
400 M run
100 Merkins
400 M Run
50 Burpees

Sweep the 6 & help them finish their sets

EVO II –

To the Wall:
Johnny Bench w IT band/pyroformis stretch 10 x IC R/L
1/2 Balls to the wall 10 x IC
1/2 BTTW peter parkers R/L 10 x IC

Form up two lines
Indian Run back to circle

Plank for the 6 –

Mary:

Flutter Kix x 40 IC
5 Merkins OTO
Hola Binaries x 20 IC
7 Merkins OYO
Bridge Thruster Rt Side x 10 IC
Bridge Thruster Lt Side x 10 IC
Squats x 10 IC
Merkins x 11 OYO
Beast RT x 10 IC
Beast LT x 10 IC
Merkins x 13 OYO

TIME

NMM: Nice work this am Men. Pleasure to be with yall. So, as I Q, I have been trying to do several things 1) doing partner or group work 2) honoring a fallen HERO by way of a HERO WOD.

The reason for the former is that I have come to believe that while life can be lived as a SINGLETON, that isn’t God’s design. In Genesis we are told that God saw Man was alone, it was not good for Man to be alone so He made Woman…Ezer Kenegdo…a helper suitable. In the Gospels, Jesus sends out his disciples in pairs.

The reason for the latter, it has been on my heart the last several years that We owe so much to the brave men and women in the Armed Forces here in the States as well as around the world for their selfless defense of our Freedom. Regardless of your political leanings or stance on War, we need Brave men and women sacrificing their lives for our protection.

Red Skull, per your question, Rabbit was my third Merlot Splash in Nashville. I don’t count Third Person’s multiple, almost on demand Splashes. When we launched Memphis in August of ‘17 there was so much Splashing you would have thought they were launching an Ayahuasca commune.

BH:
Authentic Manhood Study w Red Skull tomorrow AM 0745-0900
First Friday Lunch tomorrow at Cookery 1130-?
FNG Friday next Friday

YHC,
Bagger Vance

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1/31/19 Individual Winter Hillympics Week 2

Cold but dry this morning for the second and final week of the Individual Winter Hillympics.  The temperature gauge in my car read 16 degrees on the way in, but luckily the wind that we’ve come to love on The Hill wasn’t blowing like it usually is.

8 PAX crushed it today: Frugal Macdoogal (QIC), Boy Band, Tampa Libra, Cowboy, Money Shot, Too Tall, Black Lung, Venus

Here’s what went down:

Disclaimer and mosey to the amphitheater

WOR: SSH x 15, GM x 10, WMH x 10, FBAC x 15, RBAC x 15, Overhead Claps x 15, Shoulder Press x 15, Squats x 15, Merkins x 15, 1 AJ

Competition #1: Amphitheater Jumps x 10 sets

  • 1st: Black Lung
  • 2nd: Tampa Libra
  • 3rd: Money Shot

Mosey to weight room to grab a jump rope and 25lb weight per person and head back outside.

Competition #2: Jump Rope x 200 reps

  • 1st: Money Shot
  • 2nd: Boy Band
  • 3rd: Frugal Macdoogal

Competition #3: Weighted Wall Sit – 25lb weight held out in front

  • 1st: Too Tall
  • 2nd: Venus
  • 3rd: Black Lung

Return weights and ropes inside and stay for pull ups.

Competition #4: Pull Ups

  • 1st: Tampa Libra 16 reps
  • 2nd: Money Shot 10 reps
  • 3rd: Venus 6 reps

Mosey up to the football field.

Competition #5: 50lb Weighted Sled Push x 100 yards (50 yard line and back)

  • 1st: Boy Band
  • 2nd: Tampa Libra
  • 3rd: Money Shot

Competition #6: 50lb Weighted Sled Pull x 40 yards (20 yard line and back)

  • 1st: Boy Band and Frugal Macdoogal
  • 2nd: Cowboy
  • 3rd: Money Shot

Competition #7: WWI x 50

  • 1st: Tampa Libra
  • 2nd: Black Lung
  • 3rd: Venus

Mosey to the top lot and COT

Here’s the results from today:

Tampa (11), Boy Band (9), Money Shot (9), Black Lung (7), Frugal (5), Venus (5), Too Tall (4), Cowboy (3)

TOP OVERALL RESULTS:

  • 1st: Tampa Libra – 22
  • 2nd: Boy Band – 20
  • 3rd: Black Lung – 14

Big congrats to Tampa Libra for being the 2019 Individual Winter Hillympics Champion!

Great work the last few weeks, fellas!  Looking forward to next year’s competitions.

Till Next Time,
Frugal

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Nolensville The Pound “Northern Lights Festival” 1.31.19

Gloom Factor – A frozen 17 degrees.

11 Pax embarked on a magical beat down at the first ever F3 Nolensville “Northern Lights” festival.

PAX – Show Me, Nimbus 1500, 3rd Degree, Sterno, Kermit, Creeper, Barney Fievel, Tebow, Inspector Gadget, TV Guide, QIC Stats.

Quick mosey around the parking lot.

Disclaimer

Good Mornings, Cherry Pickers and WMH OYO.

22 SSH IC

Mosey to the football field (festival ground)

The AO was arranged with a line of green safety glow sticks at either end of the field (about 70 yards apart) A radio with music placed at the far end (the stage).

Thang 1 – Setting up the camp ground. Ascending the “Dancing Bear” pyramid with increasing reps of dancing bears 1-2-3… until we reached 10.

Dancing bear – a set of merkins with equal sets of squat jumps adding an air press at the top of each jump, the exercise is done in phases IE 5 is 5 merkins followed by 5 squat jumps/air-presses.

Thang 2 – Spartan sprints, PAX sprint from one line (campground) down the field to the line with the music (stage) and perform 10 Warhammers jog back to the first line until all in then sprint back to the music and do 10 Burpees. Rinse repeat which ended after 10 total sprints.

Thang – 3 Taking down the campground, by descending 10-1 dancing bears.

COT – Read the Bob Goff quote “If I had one last meal, I wouldn’t spend it with the person I knew would betray me. Love does. This quote captures the simplicity and complexity of the gospel and Jesus. We remembered Charlotte in prayer and asked for the discernment to love others well.

 

Had a blast leading this morning thanks for coming out.

 

Stats out.

 

 

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1/24/19 Individual Winter Hillympics Week 1

8 Posted at The Hill on 1/24 for Week One of the Individual Winter Hillympics, a two week competition to crown a Winter Hillympic Champion.  Prevac was unfortunately battling a sickness, so he wasn’t able to take part.  Points were awarded for 1st (3 points), 2nd (2 points), and 3rd (1 point).  Additionally, everyone who showed up got a point. Here’s what went down:

PAX: Frugal MacDoogal (QIC), Boy Band, White Russian, Yard Sale, Tampa Libra, Black Lung, Pyro (F3 Jacksonville), Zamboni (F3 Jacksonville)

Disclaimer

Mosey to Track

WOR

SSH x 10, GM x 10, WMH x 10, FBAC x 10, RBAC x 10, Overhead Claps x 10, Squats x 10

Competition #1: 400m run

  • 1st: Tampa Libra
  • 2nd: Boy Band
  • 3rd: Yard Sale

Competition #2: 50 Yard Sideways Crab Walk

  • 1st: Yard Sale
  • 2nd: Boy Band
  • 3rd: Frugal MacDoogal

Competition #3: 100m run

  • 1st: Boy Band
  • 2nd: Tampa Libra
  • 3rd: Yard Sale

Competition #4: 50 Yard Bear Crawl

  • 1st: Yard Sale
  • 2nd: Pyro
  • 3rd: Zamboni

Mosey to the weight room, grab the weight (65lb. – barbell with 10lb. on each side) and partner up.  Partner One does AMRAP while Partner Two counts and rests then swap.

Competition #5: 1 Minute Curls

  • 1st: White Russian
  • 2nd: Tampa Libra
  • 3rd: Yard Sale

Competition #6: 1 Minute AMRAP Upright Rows

  • 1st: Yard Sale
  • 2nd: White Russian
  • 3rd: Boy Band

Competition #7: 1 Minute AMRAP Shoulder Press

  • 1st: White Russian
  • 2nd: Boy Band
  • 3rd: Tampa Libra

Competition #8: 1 Minute AMRAP Squat

  • 1st: Black Lung
  • 2nd: Pyro
  • 3rd: Tampa Libra

Competition #9: 50 Merkins

  • 1st: Black Lung
  • 2nd: Zamboni
  • 3rd: Tampa Libra

FINAL POINTS after Week 1:

Yard Sale: 13

Tampa Libra: 11

Boy Band: 11

White Russian: 9

Black Lung: 7

Pyro: 5

Zamboni: 3

Frugal: 2