Backblasts

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Beary Fun Hill Work with 3D @ BrokenWheel

Multiple PAX went and PP’d on the Playground and Bridge: 3rd Degree, Staples, Kermit, Altidore, Creeper, and eventually Typo+ & Nimbus. Strong showing of 7!

Max Pull-ups at the PainGround then partner helps Pax get 3 more negatives or slight assist. Keep track and push your limits! Mosey to the bridge where Typo+ joined us during the Mosey to Bear Crawl and Crawl Bear the Bridge. Nimbus joined me at the finish line and then started off with little/no rest halfway to complete the bridge. Strong work!

5:30 is upon us, let’s go!

14 PAX: Sterno, Nimbus 1500, HushPuppy, Creeper, Altidore, Mufasa, Kermit, Show Me, Mic Drop, Typo+, Staples, Netflix, FNG “Mickey” & 3D(QIC)

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
  • Tempo Merkins IC x 10
  • Inchworm stretch Merkins OYO x 10

Along the way:
Speed bump 1: 5 Balls to Wall
Speed bump 2: 30 Merkins

THE mini-HILL: (Creekside from MillCreek)
Partner Carry up the hill until Cedar Brook Ln crosses. FlapJack as often as needed to make it up. ~500ft or 1.66 football fields for those keeping track at home. Oh yeah, and it’s UPHILL. Plank and wait for the 6.

DEADEND HILL: (Cedar Brook Ln)

Alternate Wheelbarrow carry and bear crawls as needed. Flapjack as needed to make it up the hill. LBC to the 6. ~400ft or 1.33 football fields for those keeping track at home. Oh yeah, and it’s UPHILL. FNG and Nimbus killed this together. Good work!

The way back:
Time to start moseying back to the park, but first, let’s bear crawl down the hill on Creekside. Freddie Mercury for the 6. That was fun!

panda rolling GIF

Along the way:
Speed bump 1: Plank and Wait
Speed bump 2: Step up and Knee to Elbow for the 6s

Back at the park…

BearCrawl Sled work 80 ft each partner x 2

To the Lot…

Minute of Mary (MoM): 

Plank Progression with 3x Hip Dips each side

CoT/Numbers/Names/Christening of FNG

We forgot to do 9th man. We did Christen and welcome Sponsor Nimbus’ FNG Blake who does Ultras, wife works for Disney Planning….Ultra > MicUltra > Mickey. Welcome Mickey!

What we Learned:

  • Way to rep F3Nolensville at WarpathXI Sterno!
  • Thanks to Kermit for Coffee!!! So cool to hang out with other guys for an extended time of fellowship.
  • ShowMe MC is so good.
  • Nimbus loves a good crawl…
  • Missing OGs Tebow, Barney, NumbTucks…the list goes on…
  • Discussed what F3 means and spoke to the PAX about why Christians celebrate this week and Good Friday/Easter especially.

Post Party: YHC led us in Sunrise Sampler of 16 DIDs and Jumps.

BullHorn:

  • The Gauntlet is coming! 5/4/19 F3Nolensville’s first CSAUP event. Today was in prep for that…it will be 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. Sterno is on this week. Lace up your sneakers for a field trip…
  • RagDoll is planning F3Dads local event for May 19th and F3Franklin is hosting one April 28th as well. Sunday afternoons. Free event with kid-friendly 45 minute workout with snacks and drinks afterward.
  • Very excited to have 2 V(co)Qs coming up with Sterno/Scrooge Thursday and Kermit/Staples  Saturday. Come out in support fellas!

Thanks for following my lead today,

3D-out!

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GANUTLET themed Defiant Workout

GLOOM FACTOR: cold and gloomy

 

Three PAX went and PP’d on the Playground: 3rd Degree, Nimbus1500, Old Hickory. 6x WWIs, 7 x Jump Squats, 8 x Underdoggies for 9 rounds

 

PAX in Attendance: 3rd Degree, Old Hickory, Nimbus1500, Wolverine, Nacho Libre, Hush Puppy (yes, a sub-40 deg post!!), Ragdoll, Typo+ (QIC)

 

MumbleChatter: high for 8 PAX

 

Warm-Up Mosey, Disclaimers

 

Warm-Ups:

12x SSH IC

12x Seal Jacks IC

12x LBAC IC

12x rLBAC IC

Stretch OYO

 

Today we do a GAUNTLET themed workout in preparation for Nolensville’s first CSAUP on Saturday, May 4th (may the fourth be with you).  We did below as prescribed.  Was going to repeat G,A,U,N,L,E, but only repeated G,A,U due to time constraints.  Moseyed to PainGround after “A” to complete remainder of exercises.

 

G – Gas Pump x 40 [Start in the LBC position and straighten your legs to the Dolly position and then back to the LBC position.]

A – Air Drama x 40 [bodyweight squat with a calf raise at the end of standing up]

U – Underdoggy x 20 [supine pull-up hanging below a swing] – careful of the H2O

N – Nolan Ryan x10 each side [Start in a side plank position with your ungrounded arm extended. Complete a punching motion as if someone, namely Robin Ventura, were under your other arm]

T – The Bruce Merkin x20 [start in regular Merkin Pose with one leg crossed over the other at the ankle. When you come back up on the Merkin switch legs.]

L – Lt Danger x 20 [Lt. Dans plus a merkin. The sequence goes lunge-lunge-squat-merkin] – several PAX lost count on the complexity of the movements.

E – Escalator – 10 Burpees, 20 Tuck Jumps, 30 Merkins, 40 squats, 50 lunge walks (1 per leg). Short lap to end of sidewalk between reps.

T – THUNDERSTRUCK! – done to Thunderstruck by AC/DC.  [complete 1 Burpee for every “thunder!” that is heard in the song. Plank during the rest of the song]

 

And that, my friends, spells GAUNTLET.

 

Mosey back to parking lot to finish up.  Q was going to end 4 minutes early, but who wants that?  Hushpuppy sure don’t!  Mary requested and led by HushPuppy:

Flutter Kicks

LBCs

Am I forgetting something?

 

Count-o-rama, CoT, Announcements

 

  • Wolverine’s 7 yr old neighbor was hit by a car over the weekend.
  • SoccerMom
  • Third Thursday Lunch – details to come via Slack
  • when do we get a HushPuppy Q?

 

 

Post-Party: Sunrise Sampler with 3rd Degree, Ragdoll, Typo+, and Old Hickory (closing out his morning trifecta!). 10 Clerkins and 10 Floating Starfish

 

 

As always, humbled to lead such a great group of guys.

 

Remember, be kind this week.  You never know what someone else is dealing with.  Be kind and patient.  Be the type of friend you want others to be to you.

 

 

TYPO+

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Stanley Cup Playoffs at The Forge

4/13/19

Location: The Forge

Conditions: Upper 50s tapering light showers ending with the PREParty

QIC: 3rd Degree (PREParty) Stats (Thangs)

Pax: 3rd Degree, Mufasa, Numbtucks, TV Guide, Netflix (Pre-vac after PREParty) Nimbus 1500, Barney Fivel, Typo+, Peaches (FNG), Show Me, Mr. Hollands Opus, Kermit, Stats.

Disclaimer

9 Pax Embarked on a 45 minute PREParty led by 3rd Degree.

Show me lap for Typo, then Indian Run down the greenway with a speed bump by the lake to stretch. F-Barre near completion, as Numbtucks saunters in to join the fun. Indian run continued to Nolensville Elementary with a speed bump along the way; Crawl Bear the small bridge. At the school, 25 APDs on the large balls, BC two light poles, (about 60 yds) CB to the balls (About 40 yds) Burpees to the 6. To the pain ground for AMRAP Pull up set followed by three Negatives and three GMs. IR back to the Forge with a 15 Merkin speed bump along the way. All in by 6:03 total 3.5 miles. Good work PREPartiers getting ready for the Gauntlet!!!

Disclaimer

Warmorama

SSH, SJs, CSs, CPs, WMHs, Mosey around the lot to the football field.

Thang 1

Hockey is a lot of skating up the ring switching to defense then skating backwards, with a lot of physicality along the way.

Suicide Burpee Apocalypse Pyramid.

Pax Mosey started on the goal line, mosey to the ten, perform one Burpee, politician back to the goal line, mosey to the twenty, perform two Burpees, continue this pattern until reaching the other goal line, ten Burpees then politician back, mosey to the opposite ten for nine Burpees and work their way down the Pyramid. Routine called after 30 minutes, a few PAX almost completed the circuit.

Thang 2

It takes 12 wins to win the Stanley Cup, wait nope it takes 16 wins to win the Stanley Cup (thanks 3D for keeping the Q honest.

PAX then executed a round of 16s, similar to 11s, with the two exercise areas of the goal line and 50 yard line. Exercises were HRCs (hand release clap merkins) and Warhammers (WWI with 2 American Hammers at the top) both of which were invented, to our knowledge, in Nolensville. Circuit called after 25 minutes. Pax finished with an “all you got left” 100 yard sprint.

Countorama/Nameorama

FNG Peaches Welcome!

9th Man Kermit, thanks for sharing. If any PAX are walking through similar struggles Kermit mentioned, please reach out to Kermit for support.

Bullhorn

  • Prayed for Barney’s small group friend who is currently missing.
  • Soccer Mom
  • First Nolensville CSAUP Gauntlet May the 4th.
  • Shoutouts to everyone for pushing to get better and bringing FNGs, keep giving it away!!
  • Take time to slow down and press into Holy Week this year and soak in its meaning.

If any PAX has questions about Holy Week or anything mentioned in COT please reach out to Me or any of the AO leaders (Numbtucks, 3rd Degree, Tebow, Typo)

It was an Honor to lead, thank you for the opportunity.

-Stats

 

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4/12/19: Putts and Punishment

Location: Bomber

Conditions: 60s and wonderful

QIC: Pumpkin Spice

PAX: Bad Boy, Bareback, Crablegs, Crawlspace, DFrost, Duplex, Firefox, Hambone, Harvey Updike, Hi-Viz, Lunch Lady, Maximus (WL from The Fort), Pop-a-Lock, Porcelain, Right Said, Tiny Dancer, Toothless, Vector

With Day 1 of the Masters complete, the PAX entreated my PGA affection by participating in a Masters-themed workout.

THE THANG

After a brief disclaimer, the PAX went for a quick mosey to the top deck parking lot for an even briefer Warmorama.

Warmorama :

  • SSH x 18
  • LBAC x 18
  • rLBAC x 18

Main Event:

After the Warmorama, the PAX made their way over to the putting green for some instructions. Here it goes. The PAX would take turns with their attempt at sinking 3 8-foot putts. While the one PAX was putting, the others held plank; meanwhile, jeers and mumblechatter abounded. After the putts, all the the PAX would do a Brooks and Bryson (co-leaders after Day 1 of the Masters) Broad Jump 100 feet down the parking lot and then make their way back. Plank was held awaiting the six. After the all-in, the putting PAX would call out a core exercise, which YHC would lead in cadence. Then the next PAX would try their hand at putting, and the cycle would continue until just about everyone had putt and chosen a core exercise for us to do together. Here is how the putting played in to the workout:

  • Every core exercise was completed in cadence to a count of thirty; however, the count would be decreased by ten for every putt that a PAX made (i.e. make two putts, we only do a count of ten; make one putt, we do a count of 20; etc.)
  • If a PAX makes at least one putt, the travel exercise coming back from the broad jumps was just an easy Mickelson Mosey
  • If a PAX misses all three putts, then the traveling exercise back from the broad jumps was a “Golden Bear” Crawl
  • If a PAX makes all three putts, then the broad jump is skipped an the PAX just do an easy mosey around the putting green (no one did this)

Core exercises included, but were not limited to, the following:

  • LBC
  • Happy Crunchy Frogs
  • Flutter Kicks
  • Hello Dolly
  • WWI
  • WWII
  • Box Cutters
  • J-Los
  • V-ups
  • American Hammers
  • Alternating Heel Touches

With five minutes left, YHC laid down an ultimatum. I would take my shot at three putts — if YHC made all three, the PAX would have to do 30 burpees. If I missed any putts, YHC would have to do 30 burpees. After setting up my 8 foot putts, the PAX collectively jeered and made me back up to 10 footers. Happy Gilmore quotes abounded, as did incorrect advice on the line of the putt; but, alas, YHC was only briefly distracted. All three putts were sank. YHC joined the PAX in their burpee punishment. We all then made our way back to the shovelflag for COR, COT, and BOM.

MOLESKIN

  • Many Happy Gilmore quotes abounded, in the best kind of way.
  • In the perpetual theme of getting better and doing exercises the correct way, the PAX learned the proper form for a broad jump: Two feet. Leave both feet at the same time. No extra steps. Jump. Stop. Jump again.

BULLHORN

  • Prayers for a family friend dealing with postpartum depression, the loss of a grandparent, and a family friend going through a divorce
  • Celebration of the great fundraising for 4:13 Strong and the continued efforts there
  • 2nd F Opportunity: 3rd Tuesday Trivia at Edley’s in Silvan Park this coming Tuesday 4/16 at 8pm. Get there early to secure a table.
  • Richland Creek Race (5-miler) coming up 4/20 at 8am. If you sign up, do so under the F3 team.
  • Some PAX are going to run the 5-mile racecourse on Tuesday, 4/16 at 5:15. See the Slack channel #offthebooks for final details as the day comes closer. Porcelain has offered back porch coffeteria
  • 4:13 Strong continues to have game nights on the regular, and PAX are both welcome and encouraged to join. Contact Pop-a-Lock for details.

– Pumpkin Spice

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Bert WOD 13 April 2019

PAX: Foxtrot Talks Alot, Boy Band, Hipster, The Jeweler, Edible Arrangements, Pop a Lock, Shaq, Big Stick, Bagger Vance
QIC: BV

TEMP: 59
Gloom Factor: Moderate

0559:30 Disclaimer

0600 Mosey out of lot to corner of G White and Clayton for 1 Burpee.
Continue mosey to Fahrenheit Yoga for 5 Dive Bomber Merkins.
Continue mosey to New Life Christian Books for 9 Merkins.
Quick explanation of the Why behind 1/5/09 … the date Cpl Albert “Bert” Gettings was killed in Fallujah on an anti sniper mission.
Continue mosey to Nashville’s original expensive handmade jeans store for

WOR:
All IC
SSH x 20
IW x 13
HB x 13

Count off 1s & 2s

THANG:
Bert WOD
50 Burpees
Mosey +/- 400M
100 Merkins
Mosey +/- 400M
75 walking lunges uphill
75 reverse walking lunges uphill
Plank n wait for 6
Run +/- 800M
200 Squats
150 walking lunges down Granny White
Run +/- 800M
100 Merkins
50 Burpees

Mary:
2 ish minutes of planks

Time

NMM:
That one is going to leave an indelible mark on the PAX. Grateful for the dedication and service of Albert “Bert” Gettings, you can read his Obit here: https://www.legacy.com/obituaries/erietimesnews/obituary.aspx?n=albert-pasquale-gettings&pid=16289720

Lots of good work put in today. Bad communication on YHC part for not picking up Big Stick when he called us at 0623 looking for PAX. We will swing back down GW next time. Lesson learned. Another noteworthy comment, some PAX like counting down from the end number instead of up to it. Noted.

BH:
Prayers up for Pop a Lock as he has a sprint to the finish in his PhD program.
Black Lung’s aunt is still in the hospital from her wreck and the outlook isn’t good.
Pray for Shaq and his guys at 413; they are at the halfway point of the 40 day challenge and will need prayers to finish well.

YHC,
Bagger VanceO

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Cruel Hall Masters

16 HIM got better this morning in warm, but dry and breezy conditions for a very loosely inspired Masters workout.

PAX: D’Mish, Olan Mills, Black Widow, CAPSLOCK, PSL, Accounts Receivable, Dupree, Hipster, Yard Sale, Reefer, Big Stick, Boyband, Floppy Disk, Bagger Vance, Prevac, Ludwig van Oshkosh (QIC)

Short mosey over to Crievewood Baptist for WOR.

20 SSH
10 WMH
10 Good Mornings
10 LBAC
10 LBAC – reverse
10 Butt Kickers
10 High Knees
10 Tempo Merkins

Thang:
In honor of Masters week, lets do 4 rounds of 18 for 72 holes.
Round 1 – 18 Burpees OYO

On the line in the parking lot.
Round 2 – Lunge to the top, then 18 good form squats at the top. Mosey back down, plank for the 6.
Round 3 – Broad Jump to the top, then 18 squats.
Round 4 – Lt. Dan to the top, 18 squats. Plank at top for 6.

Masters is over. See what I mean by loosely inspired?

MC was on point, and according to Floppy that is a natural occurrence on leg day. Among the topics of discussion: If video evidence in Robert Kraft’s happy ending trial is ruled inadmissible, did it actually even happen? I don’t recall hearing our resident DA CAPSLOCK weigh in with his thoughts.

Mosey to the rails for a pyramid of rows and merks.

1 row, 1 merkin, 2 rows, 2 merkins, etc… All the way up to 11, and all the way back down to 1. Plank for the 6.

Now that we’ve worked the whole body, let’s do some cardio with 5 sets of suicides in the pavilion.

With a partner, P1 runs a suicide, while P2 performs called exercise until P1 returns. Flapjack.

Round 1 & 2 – Mountain Climbers
Round 3 & 4 – SSH
Round 5 – Gorilla Humpers

Mosey back to the parking lot for Mary

Audible — All tied after 72 holes, 18 hole burpee playoff to decide the winner.

20 Mariah Careys
30 Flutter Kicks
10 Hello Dolly
20 IC low plank
5 Good Mornings

Good work today. WARPATH is tomorrow morning at 5 at Pinkerton Park.

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Golden Bear Crawls – 11 Apr 2019

PAX: Defrost, Lunch lady, Pumpkin Spice, Crablegs (YHC)

Warm-Up/Disclaimer:

PAX warmed up with a quick mosey around the front of the park, traveling along Morrow road and to the playground – aka Driving Range for WOR

WOR: SSH, Squats, Moroccan night clubs, LBACs (f/r), good mornings

Thang:

PAX moseyed from the range to the first tee with a pit stop at the swings to perform 2 reps of the Shark Swinger (Steve Irwin/Underdog/Under row), honoring the 2nd place finishes of Greg Norman.

Upon arriving to the first tee PAX performed 5 rounds of the following (goal was 6, one for each of Jack’s green jackets):

  • Golden Bear Crawl down the path to the parking lot
  • Lefty Lunge down the parking lot
  • Sarazen Sprint back to the tee
  • 15 Jordan Jacks (new exercise – Moroccan Night Jacks, 2015 Masters winner)
  • 29 Rory MerkIlroys (29y old soon to be 2019 Masters champ)
  • 37 Sergio Squats (age 37 at time of masters victory)
  • 64 Hogan Hammers (one for each of Hogan’s 64 PGA tour victories)

Having been thoroughly exhausted by the circuit, PAX performed

  • 4 Big Cat Burpees (one for each green jacket)
  • Bobby Jones Broad Jump – from the first tee to the Clubhouse (aka – Pizza Hut) for a brief Mary
MARY: 30 Fowler Flutter kicks in cadence

Mosey back to the 19th hole for COT

  • Prayers for Lunch Lady’s friends as they deal with postpartum depression
  • Prayers for my family with circumstances around the loss of my grandfather a few weeks ago
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Baker’s Dozen @ TITAN

13 PAX Present at the inspiring Parthenon for a guest-Q by YHC today.

PAX: Porcelain, Cub Cadet, Vector, CrawlSpace, BadBoy, CrabLegs, Hi-Viz, Brother-at-Law, HarveyUpdyke, DFrost, Hot Route, CCR, & 3rdDegree (QiC)

Warm-Up/Disclaimer:

Burpee Beast Mile: 1 mile jaunt around the park with interspersed bursts of 10 burpee speedbumps. 50 Burpees, 1 mile jog, ~10 minutes. Good start to the workout! Disclaimer given mid way…glad no one got hurt…yet!

Circle up around Nessy after our last round of suffragette burpees and the final mosey for:

CoP:

  • SSH x 10 IC
  • SJ x 10 IC
  • IW x 10 IC
  • Demo and 3x of the following upcoming exercises:
  • Yurpees (Nolensville original), HRC (Hand-Release Clerkins (Clap-Merkins)) Aka Hilary Rodham Clintons, Floating Starfish

The Thang(s) 

Crawl-Bear 7s: Yurpees at bottom (Burpee with clap merkin and 2 tuck-jumps instead of jump at end), Crawl-Bear up 3 small sets of stairs to wide middle landing, Floating Starfish (each side = 1/2) at the top then mosey down stairs (Plank and wait for the 6 at the bottom when finished),  strong work men!
Mosey to the North side parking lot for:
Democratic National Convention! (exicon approval pending)
This is a routine consisting of HRCs, Obamas, Bernie Sanders (aka Politician BackPedal), Al Gore and, I made up on the spot, citizen-statesman sprint (forward, AYG sprints)
Meant to do this as a lap around the lot, but the 44th president killed that idea…We made it through Obama one end to the other after a 10x HRC start and a midterm Al Gore recovery speedbump. Ended with 2 Bernies and 2 Citizen-Statesmen
Whew!!
Mosey to John Thomas Statue on SW side of Parthenon for:
3 Minutes of Mary:
Exercises:
  • 30 seconds Al Gore
  • Flutter Kicks x 25 IC
  • Supermen x 15 IC
  • Freddie Mercuries x 25 IC
Mosey and circle up around Old Glory Shovel Flag for:
CoT, Countorama, NameoRama
BullHorn/NMMoleskine
  • F3Franklin Hosts WarpathXI this Saturday 4/13/19 5am @ “Armada” AO location (Pinkerton Park) launch site. 5.5 hours of Fun (~10 miles, with 7 AOs interspersed. JUST SAY YES!) Let Torch from F3Franklin know if you’re planning to come.
  • F3Nolensville Hosts our first CSAUP 5/4/19 “The Gauntlet” Starting and ending at The Forge AO (Nolensville High Football Field) launch at 5am. ~8 miles, 5 AOs ~2.5 hours. Come support this inaugural event!
  • F3Nashville to launch EastSide AO soon. BaL with more info.
  • Ended with BoM and reminder that we should be grateful for all the gifts we have: beautiful sunrise, Spring Weather, Brothers in Shield-Lock with us. Shout-Out to SkyQ for help in being the men we are called to be: men of conviction, character, servant-leaders in all the various roles we are in: father, husband, employer/ee, brother, son, friend. Let’s go!

HIMs gathered for coffeeteria @ 3 Bros for LDP led by Porcelain.

3D- out!
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Fore! – A Mosey Down Magnolia Lane

Being called out to lead a VQ 18 hours prior to workout time, YHC responded.  PAX learned a little more about the hallowed grounds of Augusta National.

QIC: Silver Medal (VQ)

PAX: En Fuego (group Caddie), Bicentennial Man, Right Said, Pumpkin Spice, The Nanny (FNG- Welcome!), Defrost, Razorback, Tampa Libra, Crablegs, Goose (WL from Chattanooga), Boone’s Farm

CONDITIONS:  Wonderfully Gloomy. 60 and F O G G Y (though no pirate sighting).

WOR w/ MOSEY

Following a choppy disclaimer (and surprise disclosure to the PAX that contrary to what they probably expected based on the Slack forecast the night before, YHC has actually never attended The Masters tournament), we started with some Good Mornings OYO to loosen up those backs.  Then mosey down around the church parking lot and back up to main parking lot with some exercises woven in (SSH x 18, WMH x 18 along the way).

THANG

Headed up to the field with our trusted caddie and timekeeper En Fuego.  I proceeded to inform the PAX that while I had not actually attended The Masters, 11 years ago after my father passed away, a close friend of his asked my brother and me if we would like to play Augusta.  This was the point at which I imparted a great life lesson to the PAX.  Just as there is always only one answer to the question your waitress asks you at dinner: “Would you prefer the 12oz or 16oz beer” (16), there is no looking at a calendar or asking your M if you are free when asked to play Augusta.  The answer is immediate.  So, today we took a journey through YHC’s unforgettable round at Augusta.  We got to see a bit of the good, the bad, and the ugly.

Grounds Crew:

Our faithful caddie reminded YHC last night that given the weather conditions, the dew sweepers needed some extra help.  So we partnered up in pairs and lined up on the goal line for some 10 yard wheelbarrows, with 10 Derkins (other PAX still holding legs) then turn back to the goal line.  Flapjack.

Hole #1:

YHC was so proud about the opening par score that we forgot to do our tee-shot exercise.  So we took a stroll around the track to the 280 yard mark, then mosey another 105 yards, then another 40 yards with the following exercises at each interval:  Lt Dans x 18, Lt Dans x 18, Merkins x 18.

From there we mosey down past the playground around the upper school drop off lane and to the side hill next to the retirement center complex while YHC proceeded to boast that he was even par through 8 holes.  Then comes #9…

Hole #9 aka Carolina Cherry:

Still feeling good from a fabulous front 9 (and tee shot off 9 tee), we did 18 Carolina Dry Docks.  If anyone has ever been to The Masters to see the approach at #9, you will know that approaches often roll back off the green.  So, to memorialize my three attempts to get it on the green, we ran the side entrance hill three times with 5 burpees at the top and bottom of each.  And to get those quads in shape the third one was a Bernie Sanders up the hill.

Amen Corner:

As one can imagine, this is where it got a bit ugly.  Partnered up again for holes 11 and 12.  1s on the sideline for a bearcrawl across width of the field and walking lunges back while 2s performing AMRAP flutterkicks.  Flapjack.  Hole 12 got worse.  1s crawlbear across, with duck walk back [across Raes Creek], while 2s were doing LBCs AMRAP.  Flapjack.  #13 wasn’t much prettier.  Shot a double bogey 7 there.  So, 7s it was.  Box jumps and dips.

Hole #18:

Made it through the worst.  Pretty beaten up but sucked it up and gave it everything I had and actually made par on #18.  So, in the same format as #1 we ran 465 yards and stopping at the second, third and fourth shot intervals, we performed Lt Dans x 18, Lt Dans x 18 (w/ twist that included holding arms overhead as if we were marshals holding the Quiet signs), and lastly, Burpees x 18.

Mosey back to main parking lot with 15 seconds to go.  Time.

MOLESKIN:

I know it has been a long time coming, but thank you En Fuego for pushing me in to this with a few hours to prepare for a VQ!  WELCOME The Nanny (FNG)!  And thanks for joining us Goose (Willy Lowman from Chattanooga).  Really do appreciate the support from Atlantis crew, Razorback and Tampa Libra today.

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.

Again, it was an honor to lead this morning.  Humbled by the turnout this morning.  Thank you for being a part of it.

Silver Medal

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Foggy Broken Wheel – 4/9/19

Public semi-locked Field @ Nolensville Park

19 PAX came out – Stats, Show Me, TypO+, 3rdD, TVG, Hush Puppy, Inspector G, Creeper, Wolverine, Nacho Libre, Kermit, Barney Fievel, Numbtucks, Staples, Road Rash, Mufasa, Scrooge, Old Hickory, Tebow (QIC)

Conditions in three words: foggy, gloomy, damp.
Several got up early and pre-gamed with a pull up, jump squat apocalypse. Nice work Numbtucks, Typo, Staples, Kermit, Show Me, Barney, & 3rd Degree.

At 0530 we all got started and warmed up with a quick lap, then SSH, Goofballs/Nordic Tracks, Hillbillies, ACs, Huggers, Merks, MCs, low plank climbers, calf/lunge stretch, squats

LETS GET GOIN:
10min AMRAP – Running Cindy + burpees:
– parking lot lap
– 5 burpees (gotta pay to play)
– 1 round of Cindy (5 pu, 10 merks, 15 squats)

Mosey to the football field (where the gates were on serious lock down – chains, heavy duty locks, face ID, the works; approximately 30% of the perimeter of the field, though: fence-less… welcome to Nolensville) for a couple of couplets

21-15-9 reps of:
– V-ups
– Burpees
Then, lunge to midfield,
21-15-9 reps of:
– American Hammers
– HR merks
Then, lunge back to goal line

Finally, dig deep, embrace the pain:
40 low plank climbers
40 jump knee tucks

My time was up. PAX including but not limited to 3rd Degree, Barney, Hush Puppy, and Show Me wanted more, so they got in a post party (again, Nolensville likes to party) of Yurpees.

– Warpath XI this Saturday starting @ Armada (Pinkerton Park) @ 0500. Check Slack, contact the Franklin crew to confirm details
– Also this Saturday, Stats on Q (not Scrooge) at the Forge with pre-party starting @ 0515
– Sterno’s got the reins on Thursday at The Pound!

Good work by all. Go Braves
-Tebow