Backblasts

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4/6/19 Stonewall – 3 minute mambo

The morning weather was just shy of perfect as the PAX arrived for what turned out to be a glorious morning. Photoshop (Willie Lowman from Memphis) was there bright and early to greet the rest of the PAX as they arrived.

QIC: Boyband

PAX: Photoshop, Bad Boy, Hambone, Tampa-Libra, Foxtrottalksalot

We started with a quick lab around the south half of the running trail and back to the parking lot for a quick warm-o-rama.

WOR: SSH, Willie Mays, Good Mornings, Baby Arm Circles f/b, Seal Claps

Thang: 

The goal today was to do AMRAP sets of exercises for a set time frame of 3 minutes.  To the tune of Tom Petty’s Greatest Hits, we performed the following exercises for 3 minute intervals.

Merkins, Pull-ups, WWIs/Side crunches, Squats/Step Ups, Dips, Bear Crawls/Lunge Walks, Dragon Flags, Deep Squats, and we finished with a 3 min dead hang.

Between each 3 min AMRAP, we performed a brief cardio interval.  Including Sprints, Hill Climbs, High Pace Mosey, and Reverse Mosey.

We finished the workout with 20 Burpees and Mary.

Mary:  LBCs (20),  Heel Touches (20), Flutter Kicks (20), Homer to Marge, Freddy Mercuries (20), and American Hammers (20)

Time

Mumblechatter:

  1. Thanks to everybody for allowing me to lead today. I appreciate everybody dealing with my technical difficulties with music and timers.
  2. Tampa Libra takes the most aggressive sprinting stances
  3. Hambone performed a good chunk of the workout barefoot
  4. Dead hangs are a lot harder than they sound…
  5. We had 5 for coffeeteria, including Photoshop (Willie Lowman), who endured a laundry list of descriptions about Big Stick (who he had never met) courtesy of FTTAL
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Manmakers, Humpers, and Cha Cha – Oh my!

April 6, 2019

CHALLENGE  — Numbtucks laid down the challenge!  NO EXC– USES – weather is glorious and time to show up (except for you, Show Me–it’s good, we got this).   If 20 or more PAX show, then Numbtucks promised 100 burpees plus 10 for every PAX over that.      GET READY FOR SOME BURPEES!

TWENTY THREE PAX got outta that fartsack and joined together.  Not sure if this is most ever here, but it is definitely the most this Q has seen.
Conditions: Glorious.  enough said.

PAX who made it:  Ragdoll, Cheezwhiz, (FNG) Beer Goggles,  Mr. Opus, 3rd Degree, Tebow, Stats, Typo +, TV Guide, Sterno, Hush Puppy, Best Balls, Numbtucks, Staples, Road Rash, Barney Fievel, Playboy, Kermit, Mufasa, Altidore, Old Hickory, Nimbus 1500, and Little Miss Piggy (QiC)

PreParty:  Getting ready for Gauntlet –Barney Fievel took 11 PAX for a mini-tour d’ Nolensville — 4 miles with a couple speed bumps

Warm up:  Light jog around the parking lot once. Light jog around the parking lot once.
OK already, I know…it was a rough start for the Q this morning getting a little distracted by the stragglers streaming in from the preparty 🙂  Sorry guys.    Disclaimer given.
Circle up: IC baby arm circles x10 each direction, Cherry pickers IC x 15, Michael Phelps OYO
On the line:   20 yards of toy soldiers, butt kicks, long lunge

Grab the coupons (2 small ones each): Travel to lot next to soccer field:  Mosey carrying the coupons
SPEED HUMP!    here’s where QiC started drawing the ire of the PAX –let’s get some Monkey Humpers going IC .   As QiC drew near 20 count, it became apparent that a full on revolt was taking place.   So what to do….more humpers! Ended with 50,  feelin those hamstrings.  Carry on to the parking lot

Thang 1:     Cha-Cha Slide in tall plank
The hardest thing about this might have been just getting everyone in place–Q should not have been so ambiguous.  Next time just circle up.  ughhh
Plank and do what the song says . Just cut the mumble chatter and listen in 🙂

Mosey  to soccer field with coupons

Thang 2:       Shoulder thang– partner up
Kermit showed his lack of soccer skillz and set the mark for the travelling partner
Partners alternately work toward: 60 reps of Lateral raises, Front raises, bent over reverse flys, shoulder presses
MoT for other PAX:Duck walks, Lunges, Skanks, Bear Crawl

Thang 3:     MANMAKERS!  — circle up with coupons   x20

Thang 4:      No man left behind!   On the line, All together-
Q called out random number and corresponding PAX annouced an exercise, Q set the reps.  MoT was Alligator crawl — progress 10 yards each time and stay together
Burpees x 10, sidestep Merkins x 8 each side, WWI x8 IC, Squats x 40, Good Mornings x 8 (thx TV Guide)

Mosey back to start with coupons

CoT:  Numbers/Name-o-rama including FNG naming – Welcome “Beer Goggles” who has 4 children and an Optometrist for a wife!
Prayer requests:  Soccer Mom -things are rough right now, Barney’s friend Bobby (cancer), friend David whose baby passed recently,  Numbtuck’s church member,  LMPs mother in law with breast cancer (MRI next week)
Announcements:  Gauntlet May 4 — Forge preparties x 45 min going fwd, Warpath next weekend ! ,  2ndF- being considered for Barney’s house prior to Gauntlet
Romans 5:3, James 1:2-3 “pure joy when you face trials…perserverence”  Often we feel like every time we take 2 steps fwd, we take 1 back and keep getting knocked down — how do we continue on –lean on your brothers (and God and you faith).  We do a lot of partner work to remind us of this. Prov 17:17 “a friend loves at all times , and a brother is born for a time of adversity”   Psalm 133:1

Thanks for the chance to lead in a group of amazing men!

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Bomber 4-5-2019: 49 and All is Fine

19 HIM came out into the beautiful gloom to make themselves better and to celebrate YHC’s 49th (technically, the real day was 3 weeks ago, but an untimely IR kept me off the Q).

PAX:  Vector (QIC), PA, T-cell, Hi-Viz, Bad Boy, Harvey Updyke, Toothless, Duplex, DFrost, Cub Cadet, WL Carmen SanDiego (F3 Cherokee), WL Deuce (F3 Jackson), Tiny Dancer, Lunch Lady, Firefox, Preacher Man, Crablegs, Crawlspace, Porcelain

Conditions:   57 degrees, perfect

Last year, for my 48th birthday and my inaugural Q, I started with 48 SSH, but my overall lack of fitness had me die out around 27.  So today, I had to start with 49 SSH, with PAX lined along the wall.  Nailed it.

Mosey to McCabe Pub for rest of the

Warm-o-rama:  WMH x 4, WMH x 9, LBAC x 4, LBAC x 9, Seal Claps x 4, Seal Claps x 9, RLBAC x 4, RLBAC x 9, Good Mornings x 4, Good Mornings x 9.

Mosey behind Murphy Road Animal Hospital to the conveniently placed large rocks.  49 Step-ups.

First Round:
Mosey over to playground where the main event was held.

DORA (I mean, it’s what I do):

Pull-Ups x 49
Merkins x 149
Squats x 249
Plankjacks x 349

More pull-ups when finish early

Playlist:  Rather than torture the PAX with songs from 1970, my birth year (“Bridge Over Troubled Water” doesn’t really lend itself to a strong workout), I played selected cheesy/awesome tunes from 1984 (my 14th year and, by coincidence, PA’s birth year)

Owner of a Lonely Heart – Yes
The Reflex – Duran Duran
Talking in Your Sleep – The Romantics
Let’s Go Crazy – Prince and the Revolution
I Feel for You – Chaka Khan
Out of Touch – Hall & Oats
You Might Think – The Cars
I’m So Excited – The Pointer Sisters

 Mary:  Down the line PAX called special exercises including Flutter Kicks, Alabama Prom Dates, WWIs, LBCs, Alphabet (“Happy Birthday Vector” – Thanks T-cell!), Boxcutters, Hello Dolly’s, Crunchy Happy Frogs, Leg Lifts (AKA “Weezy Jeffersons” per Carmen SanDiego, because we’re “movin’ on up”), Freddy Mercuries, Hello Dolly’s again, American Hammers, and probably a few more . . .

COT:

  • Prayers for Duplex’s dying grandfather (honorary F3 name Big Daddy) and his family and for keeping our kids safe (prompted by Lunch Lady and his colleagues finding a student that was being stalked online by a sexual predator).  Also for my dad, who turns 80 today (and several PAX were thankful I didn’t celebrate with 80 SSH today).
  • So awesome to see the newer guys come back out – Cub Cadet, DFrost, Toothless, keep up the strong work!
  • Ended with a thanks to the PAX, as a year ago, I couldn’t lead the men on 48 SSH. Shows how far I have come in all areas F1, F2 and F3. Remember that age is just a number, be it 49 or 47 or 33 or 26, and each day we should push each other to be better in all aspects of life.  Look out for those around us who need F3 and keep EH’ing.

Was an honor as always to lead you men this morning.

SYITG,
Vector

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Start Your Day with B and K!

Image result for friendship

Pre-Party: 3rd Degree, Kermit,  Altidore, and Typo+. These over-achievers bear crawled 1 and 1/3rd  of our beloved bridge, then crawl beared (English?) the same distance.

Conditions: 50 and clear. Absolutely fantastic day to be alive and looking so good. Where are you, fart sackers?!

13 PAX rose with the sun, including: 3rd Degree, Nimbus 1525, Netflix, Kermit (QiC), Barney Fievel (QiC), Mufasa (FNG), Show Me, Mic Drop, Tebow, Stats, Altidore, Typo+, and Playboy.

Disclaimer and Warm-Up by Kermit:

SSH and LBAC (16 reps each). GM and WMH OYO.

Thang 1: Mini-Murph Challenge

Once Kermit handed over the reigns, YHC didn’t waste any time getting us sweating. PAX run laps around the track (1/3rd of a mile each). After every lap, bust out 10 pull-ups, 20 merkins, and 30 air squats. Treat it like a PT test and see how many “reps” you can get if each lap and its exercises is one rep. We’ll do this again and see how we’ve improved!

Thang 2: Obedient Bears

I think I’m becoming an actual bear with the number of bear crawl exercises we’ve been doing lately! PAX start by bear crawling 150 ft. Then, SasQuat, WWI, WWII, and American Hammers (20 reps each). QiC (Kermit) went on a power trip and assigned 10 penalty burpees because someone spoke out of turn. Firm, but fair. I like it!

Crawl Bear the 150 ft back to the starting line. Then SasQuat, flutter kicks, starfish and alternating shoulder taps (20 reps each). Sprinkle 10 more burpees on top and enjoy!

Mary

GM and WMH OYO. Finish with a nice Tebow stretch.

CoT

Post Party: 3rd Degree led us in an apocalypse of 3 exercises: Pull-ups, merkins, and air squats. Start with 10 pull-ups, 9 merkins, 8 air squats, 7 pull-ups, etc.

  • Continue to keep Soccer Mom and Gaylord Focker in your prayers.
  • Keep our newest PAX (Mufasa) in your prayers also as he recently adopted (growing his family to 4 children!) and is being forced to look for new employment. He’s trying to be a teacher, so let him know if you can help. It’s all about who you know.
  • CSAUP – The Gauntlet is F3 Nolensville’s first completely stupid and utterly pointless event!
    • May 4th 0500-0730ish
    • Start and End at Nolensville High School
    • 5, 20-minute AOs and 8ish miles.
    • Tons of laughs, fellowship and a great workout!

-BF Out-

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Shaq Sings Bowie – The Stronghold 04.04.2019

28 beauts turned out to celebrate an absolutely perfect spring morning for working out.  50 degrees and dry.  These are my favorite conditions.

PAX: Baby, Febreeze, Legally Blonde, Play Station, Sir Topham Hat, Paw Patrol, Lil’ Jon, Dubs,  3 Stacks, Shaq, Mitch, Dreads, Big Lank, CCR, Red Skull, Porcelain, Toga, Floppy D, Pop a Lock, Hot N Ready, Khakis, Bagger Vance, Black Widow, Danosaur (FNG), B & B, Rev, Hot Route, Brother at Law (QIC).

WOR: Run about 47 feet around the cul-de-sac before circling up for some stretching.  SSH x40, GM x10, WMH x10, Lunging LBAC x10, Reverse LLBAC x10, some high plank, slow and low merks x20.

THANG: Name of the game today was constant movement and getting back to relieve your partner.  Count off 1’s and 2’s (I believe we successfully had 4:13 guys paired off with non-4:13 guys).  We never ran far, but it all added up.

Mosey to the big hill.  P1 does work for time at top of the hill.    P2 runs to bottom of hill, then runs back up and tags P1 out.  No sets, no reps, just work on called out exercise until Q calls out something different.  Rinse, repeat, rinse, repeat, rinse, repeat, ad nauseum (literally for Lil’ Jon).

Exercises at the top (rough minutes done in parentheses): Burpees (5); squats (4); American hammers (3); Carolina dry docks (4); LBCs (3); alternating shoulder taps (3).

Mosey to basketball court. With your partner, line up on the long sideline.  Same idea, but running suicides this time.  Exercises at top: Burpees 43); squats (3); Carolina dry docks (3).

Mary: Some high plank, some Alabama Prom Dates, some American Hammers, some flutter kicks, more high plank, GMs x10 to send us home.

Announcements/COT

It was a true honor to lead today.  As I shared, Q and Play from the previous 4:13 class kept coming out after their 4:13 class ended but before their jobs started, which was just awesome to see (props to BV for picking them up for these posts).  They got run into the ground one day at Titan and said I had to pass on a similar beating to this class.  Challenge accepted.  But this class absolutely stepped up today.  Very little complaining, walking, or loafing.  There was some, sure, but that’s expected.  All in all, I was just really impressed with the guys today and the non-4:13 partners that offered constant encouragement and positive modeling.  Just one of those days out there that lifts your spirits.

Sorry to Lil’ Jon, who either splashed merlot or dry heaved merlot at the end.  And props to Paw Patrol who, at the end, requested I never Q at 4:13 again.  That won’t work.

Named FNG Dan Alexander Danosaur.  For sure one of the longest, most impressive, and well-rehearsed resumes we’ve ever heard for a namorama.  For those that aren’t familiar with Nebraska football, I texted my die-hard Husker fan friend afterwards telling him I worked out with Dan Alexander today.  Within literal seconds, he texted me an 80-yard touchdown run against Colorado in 1999: “My favorite Dan Alexander play.  Always carried the ball high and tight.”  Husker fans are amazing.

Pop-a-Lock and (I believe) 3 Stacks on Q next Thursday.  Love it.

First Friday lunch this Friday, April 5, 2019 at The Cookery on 12th.  Forgot to announce that, but fortunately everybody reads the Blackblasts and will see it here.

4:13 Annual Banquet on 4/11.  Contact Red Skull or T-Cell for information.  Join us!

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Thirsty Thursday

April 4, 2019

Gloom: crisp, clear, 50°

PAX: Defrost, LunchLady, RightSaid

QIC: Crawlspace

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

Work: At the playground with two teams of two: One PAX sprinted to the shipping container then jogged back to swap with working PAX.

  • 50 pullups
  • 100 squats
  • 100 swing merkins
  • 100 box jumps
  • 100 down unders

Mary: sit ups, box cutters, hello dolly, world war 1’s, Freddy mercury’s, leg raises, one minute plank.

COT: Everyone is excited for Vector’s Q at Bomber tomorrow and we realized that Atlantis isn’t on the website for new folks to find. All in all a great start to the morning!

SYITG,

YHC Crawlspace

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Murph Workouts All Over the Place

Pax: Leatherneck, Venus, Boone’s Farm, Big Bang, Toga (QIC), Offshore

Conditions: 70 and Sunny

Six redwoods posted for a little fun in the early morning sun.  Here’s how it went down:

Preamble then begin “The Murph”.., or a heavily modified version of it.  In this case:

  • 1 mile mosey
  • 100 pull-ups, 200 merkins and 300 squats broken up into ten sets of 10, 20 and 30 respectively.
  • Lots of flavors of merkins were used including: regular, werkins, clerkins, Chuck Norris, archer, Bruce Lee, derkins, irkins
  • 1 mile mosey

The crowd rejoiced!

COT with YHC taking us out

Announcements:

  • Warpath is back in 2 wks
  • BWood area breakfast 2nd F event at First Watch on Franklin Rd, Saturday 0700- see Leatherneck

NMM:  Apparently the F3 Nashville sewing circle was hard at work at BV had informed Grease Trap and Big Bang that a Murph was about to go down at Racetrack.  This didn’t stop Mr Bang as her rolled right from one into the next #WhatThe.  YHC appreciated the support of the Pax as a drive by burrito incident made this event a bit more challenging than usual.

Stay Classy,

Toga

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III Pillars – 04.02.19 – “Mean Hills”

Fearless Site Q, En Fuego, called out YHC on Slack. YHC responded as 4 PAX endured a hill-acious workout at III Pillars this morning.

QIC: Princess Aurora

PAX: Boone’s Farm, En Fuego, Silver Medal

THE THANG:

A quick disclaimer including confirmation of today’s intended destination was followed by a mosey to said destination and a COP at the base of that destination consisting of the following:

  • SSH x 15
  • WMH x 16
  • Imperial Walkers x 15
  • SnL Squats x 15
  • LBAC x 15
  • Seal Claps x 15

With that fluff out of the way, YHC took the PAX to the base of Mount Covenant to explain the oh-so-simple workout. PAX were instructed to run up the hill 15 times individually 30 times as a group.  Should PAX require a running break, they could perform Merkins, Flutter Kicks, or SSH as rest.

A few if not all took at least one Merk break to give the legs a chance to remove some lactic acid, but the hill never ceased to do its share of the work. As PAX finished up their 7th trip, all waited to do one last trip together (2 rep bonus!) with the added fun of a ~50-yard Bernie Sanders about two-thirds of the way up.

Mosey back to SPCA for 60 rep Ring of Fire with both Merkins and Squats followed by Mary:

  • Shoulder Taps x 20
  • Jane Fondas R/L x 20
  • Alabama Prom Dates x 20
  • Plank x 30″

COT/BOM

MOLESKINE:

It is certainly appreciated that any PAX would show up after the obvious forecast of a trip to Mount Covenant. Apparently the one set of hill suicides from the last Q have become the stuff of legend. YHC won’t always spill the beans on future Qs, but rest assured it will be revisited. Strong work out there by all.

BULLHORN:

  • April 13 – Warpath
  • May 4 – The Gauntlet
  • August 23-24 – GrowRuck Atlanta
  • En Fuego’s your 12th Man of the month, so be on the lookout for some communication from him around leadership.

Always a pleasure, gentlemen, and remember: there’s something in these hills.

PA out.

 

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Dr. Orange visits Stonewall

It was a crisp 59 degrees last Saturday morning at Stonewall. There were 12 brave men, plus BaggerVance who joined after a shitastic run/ruck that left the Kroger bathroom violated.

The night before this workout,  I was researching heart rate monitoring devices,  and had a great idea for the workout I was about to Q.

The goal was to achieve max heart rate in the first 15 minutes to warm up.  Then spend 35 minutes in a cross training circuit with 6 different exercises, and finish with 10 minutes of Ab work.  This workout was inspired by scientific studies and theories from a man name Dr. Orange.  Don’t bother trying to find him on the World Wide Web.  This guys stuff can only be found at local libraries on microfilm. 

The workout went pretty much to plan, with the exception of a few fumbles that I will most certainly point out as I know some interested eyes will add comments if I don’t volunteer. 

To begin, my Q’ing skills showed a little rust. I started with the disclaimer to appease the bosses and then jumped into  “jumping jacks”….excuse me! Side straddle hops. It took me a few seconds but eventually I got my “one, two, three” on and we were off.

25 Ssh’s

13 windmills

13 baby arm circles forward and then backward

15 imperial walkers

15 hillbillies

10 count Willy Mays hayes

10 count quad stretch each side

The pack was led on a 4 minute light jog around the perimeter and thru the basketball court and back to the parking lot

We mosey over to the parking lot entrance and I begin to explain the goal of the first Dr. Orange Workout.

The goal was to achieve a solid warm up based on your personal max heart rate. Currently, my max heart rate calculated by the Doctor was 175 beats per minute.

The goal was to progressively run from Granny White down to Leland on side street increasing heart rate over a 6 minute progression. The Doctor told me that a good jog would get most people to 65-70% of max heart rate. So that’s where we began.  Each member was instructed to push themselves on each minute mark attempting to go from 75% rate up to 100% rate by the sixth minute. It was up to them to run at a pace that felt like they were progressing their heart rate up. The Jeweler was the clear alpha in this excercise. Granted, it was not a competition against others but rather  with yourself. I assume you would want to know who was the one who dominated.

We finished the warm-o-Rama and moseyed over to the covered pavilion.

Now the confusing part. The workout.  Dr. Orange had specifically told me that building muscle was essential to good health and using weights was necessary to do that. He also said it was important to keep your heart rate at a certain level to burn fat.

The goal for the workout was to complete 4 rounds of 6  stations and  to stay somewhere @ 85%  of max. Heart rate.   Each station lasted 1 minute  then we switched quickly and began the  next.

1st station – deep squat with kettle bell (preacher squat)

2nd station -forward twisting lunge with barbell held with both hands in front

3rd station – standing on toes, jump switch and do arm curl with dumbbell (Princess Aurora was confused  mentally and with his muscles on this exercise)

4 – over head press with weight while slightly squatting with back straight pressed against wood beam.

5 – picnic table dips- only do 10 during one minute. Goal was slow and deliberate movement on each one lasting 6 seconds.

6- one push up – this was to take exactly one minute. Goal was to go down as slow as possible and then back up as slow as possible. This was hard

We paired up, and approached each station with a partner and began.  PA and I started with Preacher Squats.

It was a slow and steady grunt fest and coupled with no music it was quickly a grind.  Mid way thru Dr Orange decided to throw a curve ball and sent the local trash man toting and dragging on an unfiltered Marlboro Red.  He decided to change out the trash cans in the pavilion and took his sweet time.  The smoke he exhaled began to fill our lungs and provided increased heart rates and a cool, burning sensation. . Bagger joined soon after and let everyone know that he had shit himself on his run and felt bad for the janitor at Kroger.

We finished the 6 station drill at supposed heart rate of 90% as the last minute I announced they needed to push themselves harder.

We circled up in the parking lot and each member led their ab exercise for a 15 count.

Finished with Ball of Man in prayer.  PA was like a poet. His enunciation was majestic.  And he masterfully and effortlessly closed out our science based exercises with words from the heart.

Amen.  And thanks for opportunity to lead.

FtTal

 

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Focus on Form @ BrokenWheel

Pre-Party: YHC led a Bearcrawl/Crawlbear Bridge Brigade with Altidore, Staples and Kermit. Stats and Typo+ pulled a “Creeper” and were BCing when YHC was CBing back to start but they finished strong. Good work men!

Today’s Theme: Ripped straight from the Bb of our friend Funyuns back in Summer of 2018, as well as my love of Ron Swanson, here was my Q:

serious parks and recreation GIF

“Poor Form is cheating ourselves and not getting better when we choose to half-ass our exercises. With that in mind, YHC wanted the PAX to focus  on proper form. We partnered up for accountability. Oh yeah, form always tends to break when tired, so we did a lot of exercises in between sets.” – Funyuns

ron swanson GIF

13 PAX in attendance: Kermit, Staples, Wolverine, Sterno, RoadRash, Inspector Gadget, Altidore, Stats, ShowMe, Tebow, MicDrop, Typo+ & 3rd Degree (Q, YHC) got after it.

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 Squat IC x 10
  • GM OYO
  • WM OYO

Explained the concept for today: FOCUS ON FORM. We need to sharpen each other as well as hold ourselves accountable to do things the right way. We cheat ourselves and lie to others when we hurry up and sacrifice form for speed.

Thang:

Partner up!

P1 AMRAP merkins (elbows locked at top, upper arms break parallel at bottom, head up) for 1 minute while P2 checks form and corrects as needed (PRN). Flap jack

5 burpees and Sprint the parking lot x 2

P1 AMRAP WWIIs (hands locked behind head, shoulders touch ground, chest to knees) for 1 min, P2 checks form and holds feet PRN. Flap jack

5 burpees and Sprint the parking lot x 2

P1 AMRAP squats (Upper legs break or = parallel at bottom, legs locked at top, hands can do whatever), P2 checks form. Flap jack

5 burpees and Sprint the parking lot x 2. Mosey to the Pain Ground

P1 AMRAP pull-ups (palms out, at down arms extended, pull up with chin above bar) for 1 minute, P2 checks form and encourages more reps. Flap jack

1 minute of barrier wall side crawl with up (3 irkins) and down (6 MCs) called at random by Q

Mosey back to parking lot

5 burpees and Sprint the parking lot x 2

P1 AMRAP flutter kicks (toes pointed up, legs straight, 6 inches above ground, hands not under butt), for 1 minute. P2 checks form. Flap jack

5 burpees and Sprint the parking lot x 2

P1 AMRAP American Hammers (on 6, legs bent, feet crossed, 6 inches above ground, hands holding hammer and touching ground side to side), for 1 minute. P2 checks form. Flap jack

Sprint the Lot x 4th sprint AYG

Minutes of Mary (MoM): 

Using our refined form, we did Flutter Kix IC x 25 then 5 WWIIs and finished with AHs IC x 25. Feel the burn!

CoT/Numbers/Names

Tebow was the 9th man and shared about family (wife and 2 yo son), profession (Civil Eng.), born in Mississippi (yes, I still say it like in elementary school to spell it) and he has been married for 8 years. We’re thankful to have you bro!

What we Learned:

  • Today’s workout is meant to push us to hold ourselves and each other accountable to watch our form and not to fear others’ opinions more than we want to do what’s right. Listen to your conscience and follow accordingly, even when it’s hard or unpopular. And if/when you bring a correction to your brother (or anyone), check your heart and see if what you are about to say is to build them up, or tear them down and crawl over them (Ephesians 4:29)
  • Thanks to Micdrop, Kermit & Tebow for Coffee!!! So cool to hang out with other guys for an extended time of fellowship.
  • Great to have newer PAX like RoadRash and Wolverine keep showing up and working hard. Let’s keep thinking of others we can invite to come get sharpened. #GiveItAway

Post Party: YHC led us in 7 Yurpees, strong finish!

BullHorn:

  • The Gauntlet is coming! 5/4/19 F3Nolensville’s first CSAUP event. Today was in prep for that…2.5-3 hours, ~8 miles, 5 AOs, endless memories…we will be getting ready over the next month with 45 minute (extended) PREParties before the Forge on Saturdays. YHC is on this week. Lace up your sneakers for a field trip…
  • Warpath is returning April 13. Sterno is geeking out! WarHalf would be similar to what is planned for The Gauntlet if you want a preview…5am start at Armada in Franklin.
  • RagDoll is planning F3Dads local event and F3Franklin is hosting one April 28th as well. Free event with kid-friendly 45 minute workout with snacks and drinks afterward.
  • Make sure to sign up for Q slots for F3 Nolensville on F3Nashville.com under Q Sign up (created a link in this sentence) or I will gladly take them all! DEFIANT has been added now.

3D-out!

drunk ron swanson GIF by Cheezburger