Backblasts

PAX: Umbrella, Offshore, Bedpan, Leatherneck, Lifechamp, Doublecheck, Pennyloafers, Blackwidow, Olan Mills, Boonesfarm, Loveboat, Big Bang

QIC: Tiny Dancer

(Mosey to parking lot of parking garage)

Warmarama

12 SSH, 10 LBAC (forward and reverse), 10 slow and low squats

Buy in: 100 merkins OYO; soundtrack: Come and Get Your Love, Redbone

Thang: 

Part 1: Assault on Parking Garage

Pax made their way from ground to 5th floor of parking garage as follows:

– odd ramps: burpee broadjumps

– odd flats: bear crawl

– Even ramps: walking Lieutenant Dans

– even flats: crawl bears

At 5th floor, PAX sprinted up to the top stairwell of parking garage and back down stairs.

(Mosey to Racetrak)

Part 2 – Short Dora

Pax split up into pairs. The non-exercising partner ran one lap of the racetrack

– 80 merkins and 100 Happy Crunchy Frogs

– soundtrack: Crossroads, Bone Thugs and Harmony, Ace of Aces, The Fearless Flyers

(mosey to starting point)

Buyout: 10 merkins

Welcome back Bedpan and Loveboat after long hiatuses!

Prayers for Spicola!

Remember that the F3 Spring Hill launch is Saturday, May 18, 2018, at Harvey Park, 6-7am!

It was an honor to lead you men.

17 PAX in Attendance : Scrooge, Mickey Mouse, Playboy, Mufasa, Inspector Gadget, Creeper, Barney Fivel, Nimbus 1500, Sterno, Tebow, Stats, Staples, Altidore, TVG, Old Hickory, Swinger (FNG), and YHC Kermit on Q.

Pre-party…. @ The Painground

Kermit, Creeper, Staples, & Stats

5-4-3 on the Minute

5 – Pull Ups

4 – Merkins

3 – Toes to Bar

With a little Colter Wall on the speaker.

Medic –

NTB, Judah and the Lion, Greta Van Fleet, and Dubstep to keep our minds right.

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

WarmUps :

GM’s OYO

Q describes the Thang for the day

15 SSH’s IC

Finish off with some Willie Mays Hayes

Thang

Pax number off in 4’s and Q explains the exercise.

Image below should help to explain:

At each zone (Labeled as Group) the group completes assigned exercises OYO while 1 PAX traverses via MoT to the opposite corner of their zone and completes assigned exercises then PAX traverses back via MoT to group zone and next PAX repeats. This continues until all PAX have completed 2 rotations or the 9 minutes is up. After 9 minutes each group rotates clockwise to the next zone. Exercise continues for 4 rotations equaling 36 minutes.

Mary-

We polished it off with a few more GM’s OYO

Post Party – 

Facilitated by Sterno, and off course it was,…. (DUN DUN DUN!!!!)…..

10 Blockees, cause that’s what Sterno does when we have Block Coupons.

Other News-

• 3rd F opportunity:

Continually lifting up our brother Soccer Mom in his fight to spread the Kingdom in Africa.

Staples mom with a possible dementia diagnosis

Scrooges mom MRI results

• 2nd F opportunity:

Ragdoll is putting together a F3 Dads event May 19th

NumbTucks is in the process of scheduling a brisket night

Check Slack for details

Big thanks to all you guys. Im very thankful for each of you and allowing me an opportunity to serve in your lives.

Peace out!

-Kermit

8 HIM showed up Monday morning to get a little better today than they were yesterday.  Weather was perfect 50 degrees and the only gloom present would have been self induced.

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

WOR:  Mosey the long way to Brentwood High football field and track for:

24 x SSH, 24 x BAC forward and reverse, 24 x squats and a few good mornings and WMH OYO while Q laying out the Thang.

Thang:

Today we honored SSF Edwardo Loredo who sacrificially gave all on 6/24/2010 leaving behind a wife and three children.  The workout today first posted in his honor on 12/31/12 and consists of the following:

6 Rounds:

24 Merkins/24 Squats/24 WWI’s/400m run – we subbed in the WWI’s for walking lunges.

Upon completion of 6 rounds of work the PAX moseyed to the goal line of BHS football field for 4 x 50 yard sprints followed by 3 x 100 yard sprints to close out the Thang.

Mary:

24 x J-Lo’s & 24 x Flutters

COT: Closed out the morning with a reflection from yesterday’s gospel reading at mass taken from John 21 when Jesus reappears to the disciples as they are fishing.  He asks them how many fish they have caught and as they respond “none”, he instructs them to cast their net on the other side of the boat.  When they do, their haul is so large they can’t get it back in the boat.  The takeaway for me was this….How many times do I try to do things my way as the disciples were when they were fishing?  When I consistently try to do things my way, my results are often like the results the disciples were having on their own.  But once Jesus got involved, their nets overflowed.  What would happen if we all died to ourselves a little bit more this week and asked God to be a bigger part of all aspects of our lives?   Just this week…

It was an honor to lead this morning.

Peace out,

Umbrella

The first ever running of The Buffalo was a great success.  13 strapping men turned out to see what Shelby Park had to offer.  We have only scratched the surface my friends.

PAX: Hipster; Tampa Libra; Razorback; Ludwig; Sidewalk Prophet; White Cloud; Dick Whitman; Hot Route; Vector; Princess Aurora; Pumpkin Spice; Hambone; Brother at Law (QIC).

WOR: Jog the long away around the tennis courts, through the parking lot, and back through the playground to the parking lot for some…

Side Straddle Hops x20; Good Mornings x10; Willie Mays Hays x10; LBAC w/ lunge x10; reverse that x10; Slow and Low Merkins x10.

THANG: Mosey to the tennis courts for DORA 123 partner suicides.  Partner 1 runs a suicide (all 3 alleys and back) while Partner 2 starts work on Dora: 100 merkins total; 200 LBCs total; 300 squats total.  Plank and wait for the six.

Mosey down the winding stretch of Shelby Ave south of the community center to the Mission Picnic Pavilion for the following:

1 set of DIDs (10 decline merkins; 15 incline merkins; 20 dips)

30 seconds AMRAP Split Squats

Rinse and repeat on opposite leg

30 seconds AMRAP box jumps

Then do that whole super set over again.

Mosey back out of the park up Shelby Park Greenway, which is a real bastard.  Stop at each alcove to gather the troops, with planks and merkins performed while waiting.

6 MOM: Only had a few minutes left, so finished it up holding some high plank.

Announcements: An excellent first day at The Buffalo.  3 FNGs came out and were named (Sidwalk Prophet; Dick Whitman; White Cloud).  Many thanks to the Crieve Hall and West Side residents for bringing them out and coming to support us.  We have more FNGs ready to come as well, so there will be plenty more where that came from.  We got a nice little taste of what this AO has to offer but we’re only scratching the surface.  The one constant is that brutal hill coming back out of the Park.  That’s not going anywhere.

It’s been a really great 18 months for YHC being involved with F3 and launching an East Nashville AO has been on my to do list for about 12 of those months.  So excited to finally get it going and so appreciative of everybody’s support.  Especially my main man Hot Route, whose support finally made the East AO happen.

Second East Nashville AO?  Hipster is ready to launch a Cornelia Fort AO next.  Let’s do it!

Many thanks to Hipster for the coffee.  Great coffeteria after.

The drug dogs (bomb dogs?) at Shelby Park Community Center were very reassuring and reminded us that we were safe.

Shouts to the first officer on the scene who yelled at us as we mosey’d.  Turned out he was nice though and thought we were rucking.  I told him to join us, he said “This is what I’m doing at 530 am on Friday’s.”  Touche.

I led us out with a short prayer expressing my gratitude for F3 and all that it does for me.  Sentiments outlined above.

Brother at Law