Backblasts

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The Pound – 1/24/19

13 PAX – Sterno, 3rdD, TV Guide, Kermit, Creeper, Altidore, Stats, Steinbrenner (via F3Memphis), Inspector Gadget, Show Me, TypO+, Nimbus 1350, Tebow (QIC)
Conditions: like a cold shower – cold, soggy, exhilarating?

We tried to Warm Up with a short jog/shuffle and then SSH, Imperial Walkers, Squats, BACs, Huggers, Merkins, Spider Climbers, Squat Jacks, and Floating Starfish

Workout
5 min AMRAP x 2 (PAX split into 2 groups)
Playground station: 8 t2b, 8 AH, 8 Floating Starfish
Pavilion station: 8 dips, 8 derks, 8 one-legged burps

Mosey to the Brewery – speed bump of 10 balls to the wall at the concession stand at the urging of 3rd Degree

With partner:
Lt. Dansbees (Lt. Dan + burpee) x 50, partner runs lap, switch
Burpee iron mikes (burpee + iro… you get it) x 50, partner runs lap, switch

There was pre-party and post-party action – you know how we do it. And by we I mean several other guys. Good work, fellas. Props to Kermit for the deer jerky and coffee.

Welcome, Steinbrenner from F3 Memphis. Prayers for Kermit’s daughter’s test results. And continue to pray for Soccer Mom.

til next time,
Tebow

 

 

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A Modified Bert or a Workout Inspired by the Bert? You Decide…

PAX: Silver Medal, Umbrella, Black Widow, Trapper Keeper, Boone’s Farm, Bad Boy and En Fuego

QIC: En Fuego

Conditions: An ideal winter gloom, and 5 degrees sub the 32 degree ceiling we were after

7 HIM got up and got after it this Tuesday morning, taking on (and in YHC’s case being defeated by) the Bert – or at best a modified version of the Bert and at less than best perhaps more aptly coined a workout inspired by the Bert, due to said modification.   The Bert is a Hero WOD in honor of U.S. Marine Cpl. Albert Gettings, who died 10 years ago this month while conducting counter-sniper operations in Iraq.  27 years old and survived by his wife, sister and parents – every quarter his fellow Marines honor him in completing the Bert.

The THANG:

0530 – Disclaimer given, and in some instances repeated again for Black Widow due to some headgear layer interference.  MC ensues from our Purple Cow brethren and we’re off.   Mosey around lot and up to the football field for COP – SSH, WMH, GMs and Scorpion Stretch.  Partner up and instructions given for how the next 30-35 minutes are going to go down, with YHC giving the background of Cpl. Gettings and our intent to honor him today.

We kick things off with a 25 burpee and 400mm buy-in (15 burpees and one lap around track; 10 burpees and another lap) – then head to the end zone and find your partner.  Begin the following:

  • 150 merkins (total combined count between the two partners, approx. 75 merkins per PAX)
  • Run 400mm
  • 200 walking lunges across the football field (combined count)
  • Run 400mm
  • 300 squats (combined count)
  • Run 400mm

R&R AMRAP for 30 minutes.  All PAX got thru the walking lunges of Round 2 and subsequent 400mm run; TClaps to Umbrella and his cheat code partner Boone’s for getting some Round 2 squats in as well before time was called.  Mosey back and huddle up for COT / BOM and some tailgate coffee.

Moleskin:

  • Great to have some III Pillars newbies in attendance this morning, with her charm clearly getting straight to the heart of TK, who HC’d for some future partakes in its Tuesday morning gloom.  A win for Ironclad and its Away AO efforts there…
  • The Bert proved itself to be no joke – even this partnered-up, watered down version of it.  Great effort by the PAX – all in each HIM knocking out 2.5+ miles and approximately 150 merkins, 200 walking lunges and minimally 150 squats along with the burpee buy-in.
  • Always good to be able to incorporate a Hero WOD into the workout mix and honor the life of a fallen soldier.  YHC also wanted this to serve as a reminder to us all however that it doesn’t take a uniform and a deployment to Iraq to be a Hero or First Responder.  We each have a calling in our lives to be the same – be it within our family, our neighborhoods, our 9-5 lives, etc.  There are battles taking place all around us within a world that daily doesn’t want us to be all that we are capable of being, and with that we all have our Ms, 2.0s, shieldlocks, blades – you name it, that need someone, namely us, to be that First Reponder in their lives.  First Responders that walk in courage, walk in conviction, aren’t waiting for someone else to fight their battles.  First Responders that don’t chuck the responsibility or training and raising their 2.0s to the school system, that aren’t waiting on their Ms to be the first to apologize – men that are simply holding themselves to a higher standard of action and accountability than what the world around us might otherwise suggest.    YHC is thankful for the service and sacrifice of Cpl. Gettings, and beyond appreciative of having the HIM of F3 around me – ensuring YHC continues to grow in a desire not to accept anything less than First Responder status from the man in the mirror.

En Fuego

 

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Westeros? More like Winterfell, amirite

PAX: APGAR (FNG), Autotune, Blue Mule, Crab Legs, Crawlspace, En Fuego, Harvey Updyke (QIC), Hi Viz, Porcelain, Pumpkin Spice, Right Said, T-Cell, Trapper Keeper, Vector

Conditions: 18° and still frozen-over after the weekend snow

14 pax braved the cold this morning to earn their IronClad stripes. Pumpkin Spice and Porcelain showed up early for the pre-party, and the rest of the crew rolled in just in time for a brief disclaimer before setting off. Quick mosey around the west side of the park, halting in front of the school’s main steps.

WOR: Comprised of the exercises that would follow in the Thang, so as to give the Pax a memory cue when the inevitable “wait, what does the second B stand for again?” question arose:

  • SSH x20
  • Burpee x5
  • Overhead Press x10
  • Merkin x10
  • Big Boy Sit Ups x10
  • Squat x10

The Thang: Stink B.O.M.B.S.

Take the traditional BOMBS model (like Dora, just different exercises) and add some complexity with a hub-and-spoke model. Pax would start at the end of spoke #1 with one partner performing Burpees, while the other ran to the center of the Hub (the school steps), performed 40 SSHs, and ran back. Flapjack until the required cumulative reps at spoke #1 were complete, then move to spoke #2, and so on. Spokes would be the traditional BOMBS selection, but ambitiously doubled:

  • Burpee x100 (small lit parking lot behind western wing of school)
  • Overhead Press x200 (2nd base on the baseball diamond)
  • Merkin x300 (playground)
  • Big Boy Sit Ups x400 (small lit parking lot behind the eastern wing of the school)
  • Squat x500 (front of gymnasium)

After YHC explained the routine and fielded several follow up questions, the pax collectively moseyed to spoke #1 and began. Mumblechatter ensued, primarily revolving around how far the pax would actually get in the ambitious scheme. Some shaky handoffs followed, with some pax completing their burpees and passing their returning partner in the dark. However, after a spoke or two, the pax found their rhythm, traded their mumblechatter for grunting, and ground out all of spokes 1-3, and varying degrees of spoke 4 (albeit in the wrong location, but all’s well that ends well). With three minutes to spare, YHC called it and led the pax in a mosey back to the starting point. All 14 participants cranked out a quick 35 reps on squats (Pumpkin Spice nobly took an extra 10), allowing us to at least collectively make good on our goal of 500.

COT:

  • West Park will officially make its AO debut this Thursday, after a one week delay. It will be given a fancy name, so don’t miss out!
  • Welcomed FNG APGAR, a fellow resident with Crab Legs and church-goer with Pumpkin Spice.
  • Today we celebrate the life and legacy of Dr. Martin Luther King Jr., who struggled peacefully to bring racial equality and justice to this great country. More than 50 years after his untimely death, we’re still not fully there, but my hope is that the men of F3 will be a shining example to our communities for what true brotherhood and unity look like.

Much love,

Harvey

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3 Hats = Hearing Problems

PAX: Leatherneck, Black Widow, Toga (QIC), Boone’s Farm, Umbrella

A hearty five arrived to live the dream with another 70 and sunny day at the Cow!  Here’s how it went down:

Quick disclaimer then begin circling the Widow’s car upon his kind of, sort of on-time arrival.  Mosey to the park, warmup COP, take a lap around the lot and head to the pavilion.

Station 1:  Single Leg Hip Thrust 12 ea. leg, Bulgarian Split Squat 12 ea. leg, Derkins 24, Step-up Jumps 12 ea. leg- Repeato x2

Run .5 m

Station 2: Squats 12, Donkey Kicks 15- Repeato x2

Run .5 m

Station 3: Rows on swings 25, Squat Thrusts 12, Single Arm Rotations 12 ea. arm- Repeato x2

Mosey to front of lot, lunge out to Granny White Pk, mosey back to flag, and quick ring of fire.

COT:  The PAX shared some of Dr. Martin Luther King’s quotes.  One of YHC’s favorites- “The ultimate measure of a man is not where he stands in moments of comfort and convenience, but where he stands at times of challenge and controversy.” – Dr. Martin Luther King Jr.

NMM:  The goal for today was to keep moving, and it seemed like we met that challenge.  Nobody complained about cold after the warmup COP.  It should also be noted that wearing multiple hats and hoods seems to lessen the ability for the PAX to hear some commands, counts, and suggestions.

Stay Classy,

Toga

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Wet N’ Wild

Coming off the IR list for a fun wet n’ wild Saturday at the Forge, nice 43-degree weather, and did I say wet already. Just when I though the morning could not get any better, who rolls in on a scooter? The one and only AunteBea!! (good to have you back!) Now we can get rolling

PAX: NumbTucks (QIC), Creeper, Polar Express, Cheez Whiz, Ragdoll, Snow Ball, Typo +, Tebow, Sterno, Nimbus 1500, Little Miss Piggy, Netflix, AuntBea, Stats.

Today we embarked on a very non-creative pain inducing routine known as the Spartan…

Spartan
PAX line up and sprint 100 yrds (about maybe 75), do 10 merkins at the finish and walk back to the start altogether; alternate between Mrkins, Burpees, and WW1s. Q starts each sprint race with a verbal call. Continue until you have done 30 x100 yrd sprints and 10×15 = 150 Merks / 10X10 = 100 Burpess/ 5×10 WW1 = 50. With the rain, everyone loved an hour of sprints and suck…
Remember to keep praying for Soccer Mom in Uganda.
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Stonewall 2019.01.19 – Tabata Rain

PAX: The Jeweler (pre-run and main show); Pumpkin Spice (pre-run only then Vandersack); Hambone (pre-ruck and main show); Brother at Law; Boy Band; Black Lung.

QIC: Brother at Law

Conditions: The escape scene from The Shawshank Redemption.

WOR: The PAX went for a quick mosey around the playground.  It was at this time we all realized that the puddles came to play today.  Standard fare WOR under the pavilion after that.  SSH, GM, WMH, LBAC, the like.

The THANG:

Due to the torrential downpour, YHC wanted to keep the work under the pavilion as much as possible, but I also wanted to log a few miles, so here is what we did.

Group fartlek run up and down 12th.  Q called out the tempo bits at random.  Again, the puddles were treacherous.  Probably about 1.5 miles.

Reconvene at pavilion for a planned 8×8 tabata, that got cut to an 8×7 tabata due to time constraints.  Eight sets of the identified exercise for 20 seconds, then 10 seconds off, then rinse and repeat 8 times before the “rest.”  Do that seven cycles.    Here is how it went:

Cycle 1: Burpees

Rest: Playground loop run

Cycle 2: Box jumps

Rest: Playground loop run

Cycle 3: Mtn. Climber Merkins (lots of grunting)

Rest: Playground loop run

Cycle 4: Alternating 1/2 ski abs; 1/2 Peter Parkers (note: Do ski abs have a name?  I’m calling them Mikaela Shiffrin’s until corrected)

Rest: Playground loop run

Cycle 5: Lunge pulses, alternating legs each set, with arms skyward.

Rest: Playground loop run

Cycle 6: Alternating 1/2 Carolina Dry Docks and 1/2 bench dips

Rest: Playground loop run

Cycle 7: Bunsen Burners off the bench.

Cool down with various stretches.

Ran out of time before Cycle 8.  It will forever remain a mystery.

Favorite MC: (1) Foxtrot actually thought the Jeweler was a real life Jeweler (not a ridiculous assumption) for an extended period of time and repeatedly asked him about which watch he should buy.  Jeweler, confused but a generally nice guy, just gave his thoughts anyway.  (2) “I saw Big Stick at REI yesterday, yelling at a customer service rep about his membership.”  – Jeff “Hambone” Hammond

Announcements: West Park starting 1/24; 4:13 is great and we should all go.

Love,
Brother at Law

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1/18/19: Bomber Broad Jump Relay

PRE-PARTY

A nearly 5-mile pre-party was enjoyed by YHC and Porcelain at an easy 8:02 pace. (There are plans to achieve a 6 mile pre-party in the same 40 minute time frame before a workout before too long) Shovel flags were then planted to prepare for the real action.

THE MAIN EVENT

QIC: Pumpkin Spice

PAX: Badboy, Bicentennial Man, Crablegs, Crawlspace, Cunning Linguist, En Fuego, Firefox, Harvey Updike,  Hi-Viz, Lunchlady, Porcelain, Pop-a-lock, Preacher Man, Ride Along, Shadow, Silver Medal, T-cell,  Tiny Dancer, Trapper Keeper, Vector

THE THANG

After a brief disclaimer, the PAX moseyed and made their way to the top parking lot for some Warmorama. The exercises served as a foreshadowing of the impending Broad Jump Relay pain:

  • SSH x 30
  • Flutter Kicks x 10
  • Merkins x 10
  • Squats x 10
  • Plank Jacks x 10
  • Low Plank Jacks x 10
  • American Hammers x 10
  • High Knees x 10

The PAX then counted off to identify their parter-in-pain for the Main Event. We moseyed to the top of the main entrance hill for instructions.

One partner is at the top of the hill doing flutter kicks. The other partner runs down and around the traffic circle and then, once they reach the stone wall entrance, broad jumps the 50-or-so meters up the hill until they get back to their partner. They tag each other out with a 5 burpee handshake and trade places. After both partners have run the course, they burpee handshake and then rinse and repeat with the following sets of exercises at the top of the hill AMRAP:

  • Flutter Kicks (already done first)
  • Merkins
  • Squats
  • Plank Jacks (alternating 10 high and 10 low)
  • American Hammers

Hi-Viz closed out with a final 5 MOM while YHC made an early exit to get to work on time (We’ll call it a FIFO).

MOLESKIN

  • YHC was apparently utilizing more of a bunny hop technique rather than a true broad jump for the first round of the relays. Mumblechatter abounded, notably by one T-cell, and YHC’s form slowed down for the subsequent rounds with T-cell’s approval of broad jump execution. 
  • Later in the Relay, the broad jump for many PAX seemed to take on the form of what seemed to me more of a walking lunge — but, as evidenced by my bunny hop, who am I to say so. I’m no expert on technique.
  • Many questioned the sanity of YHC, finding the Relay to be of a particularly potent degree of pumpkin spiciness

BULLHORN

  • Look out for an inaugural (formal) West Park AO Q from the one and only Crablegs this coming Thursday. Details to be posted on Slack.
  • Congratulations to Vector on taking the reigns as Bomber AO Q! The West Side’s most highly-attended AO could not be in better hands.
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BEARly surviving @ Trident

4 PAX in Attendance:  Umbrella, TapOut, BoyBand & 3D (QiC)

BG Music provided by LeCrae, Boston, Maserati, Greta Van Fleet and others.

Warm-Up:

  • Jog around 1st floor of parking garage to open stair door
  • SSH IC x 10
  • SJ IC x 10
  • LBACs IC x 10
  • Reverse LBACs IC x 10
  • Tempo Merkins IC x 10
  • Tempo Squats IC x 10
  • 30 seconds GM OYO

The Thang(s)

Mosey to the basement floor in stairwell for Partner Stair-work

Phase #1:

MOT: Partner Carry (PiggyBack) up the stairs (switch each floor)

Mosey to clean ledge of level 2 for round of 5:10:15 work of:

5 Pull-ups

10 Merkins

15 Sumo Jump-Squats

Mosey back down to ground floor for:

Phase #2:

MOT: Partner wheelbarrow up the stairs (switch each floor)

Mosey to clean ledge of level 2 for 1 more round of 5:10:15 work.

Mosey back down to ground floor for:

Phase #3:

MOT: Crawl-Bear (Intensive Stair-Bears as I like to call them) 2 floors up the stairs

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Mosey back to music on floor 2 for:

10 Pull-ups and then…

BearCrawl 9s Pyramid 

Pax lined up in the parking lot for 8 Double-shots-of-Jack Burpees, Bear Crawled to a middle line for 1 War Hammer (a WW1 with a 4-count American Hammer at the top) Crawl Bear to a third line for 8 Iron Mikes. Pax then Bear Crawl to the middle line for one more WarHammer, Crawl Bear to first line. Plan is lowering reps at the end lines & increasing reps at the middle line to = 9. Audible called after round 7 to skip ahead to 2:7:2:7 for time’s sake but with the modifier of Floating Starfish in the middle instead of WarHammers. (I wanted to get Mary out of the way early)

Let’s Sprint the garage ramp, shall we???? 2 AYG sprints halfway up the ramp with 5 Atomic Merkins at the top R&R for 2 rounds.

Down the stairs: Rallying Mosey to the Shovel Flag.

CoT/Numbers/Names

Moleskin

  • Make sure to sign up for Q slots for Titan & F3 in general at F3nashville.com under Q Sign up (created a link in this sentence)
  • Shared a little about how there was a training at work yesterday from a psychologist about listening to and understanding your feelings. While this has it’s place, I (and I am sure many of you) spend far too much time listening to yourself and assessing how you feel & letting that dictate what you believe or do rather than the correct way of letting what’s true dictate what you say, do OR even what you feel! Let your feelings follow the truth. As a Christ follower and a student of God’s Word, I am thankful for biblical examples of this, like David in Psalm 42 where he literally talks to himself in the psalm asking: why he is troubled? Why he is feeling distraught. Instead, he counters these feelings with truth, that He will praise God who has been merciful to him. Encouraged Pax not to let their inner monologue dictate their actions but to let truth inform how they see themselves. We are called to be servant-leaders and to put the needs of others before our own. In His strength and by His grace, let’s get to work!
  • Everyone is getting stronger, faster and better the more you post. GREAT WORK! Keep EH’ing folks and consider the Trident as your new Friday post to keep it going. What a great AO.
  • Good quick coffeeteria discussion enjoyed by all re: SoccerMom serving in Uganda, what a great AO Trident is and how we can spread the good word and EH guys here.

3D, out!

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Cruel Hall (1/18/19)

Lower 40’s temps and wet pavement greeted the 17 PAX who chose to end the work week correctly.

Took the bus loop for a warmup lap with some backpedaling up the hill for good measure.

WOR:

20 SSH

10 Slow ‘n Low Squats

10 LBAC (and reverse)

10 Seal Claps

10 Good Mornings

10 WMH

10 Tempo Merks

Thang:

We did 3 rounds of BLIMPS in the parking lot (5 burpees, 10 lunges, 15 imperial walkers, 20 merkins, 25 planjax, 30 sqauts). After each round, PAX instructed to run the capri lap before starting the next round. WWI for the 6.

Partner up and head to the rails with a coupon. P1 performs 10 rows with block on chest while P2 holds his legs. Flapjack, and 3 sets total.

Up next, P1 takes off around the baseball field loop while P2 performs AMRAP of Shoulder Presses with the coupon until P1 gets back. Flapjack.

Round 2 – Curls

Round 3 – Squats

Various Mary exercises were instructed while the rest of the 6 came in.

Returned the coupons and headed back to the parking for 10 burpees.

Time.

Good work today by everyone. And welcome FNG Blue Devil, who went to UNC.

 

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The Pound (1/17/2019)

Conditions:

40 Degrees and Rainy

PAX:

3rd Degree, Nimbus, CheezWhiz, Inspector Gadget, Typo+, Show Me, TV Guide, Altidore, Mic Drop, Stats, Tebow, Polar Express (RESPECT!), Creeper (Pre-Vac) and Sterno (Q)

Capri Lap

Disclaimer

Warm Up:

SSH (IC) x 20
Shoulder Press (IC) x 20
LBAC (IC) x 20
Seal Jacks (IC) x 20

Time to get to work!

Burpee Apocalypse – 10 Burpees, 9 Burpees, 8 Burpees… all the way down to 1

Mosey to nearest shelter

D.I.D. – Dips (OYO) x 20
– Incline Merkins (OYO) x 20
– Decline Merkins (OYO) x 20

Aiken Legs – Squats (IC) x 20
– Box Jumps (OYO) x 20
– Lunges (OYO) x 20 (10 each leg)
– Split Jacks (IC) x 20

Mosey to Mill Creek Brewery Parking lot

PAX circled up for another round of Burpee Apocalypse.

Mosey to the nearest Shelter for another round of D.I.D.’s. Elevated Mumble Chatter forced Q to reward PAX with 10 more Burpees.

Mosey to another Shelter to finish second round of Aiken Legs. Q’s poor time management left 8 minutes on the clock and Q really doesn’t like Mary so what better way to finish the workout than with another round of Burpee Apocalypse.

COT

Prayer Requests/ Announcements

– 3rd Degree’s wife is 37 weeks pregnant
– Nimbus welcomed two foster children into his family
– SoccerMom and family serving in Uganda
– Typo+ dealing with a broken nose

Great work today Gentlemen!

Sterno