Backblasts

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Biggles

PAX:  FTTAL, Big Stick, Too Tall, Venus, Funyuns, Off Shore (FNG), umbrella, D’Mish, Toga, Binary (Respect), PreVac, Floppy Disk, Dupree, PSL, Chum, Blue Mule, Walter White, CAPSLOCK

QIC:  BV

72 and humid this am for the 19 that made the decision yesterday to get better today.

Took @unt Bea’s Capri lap and sprinkled some Politician in at the end.

WOR:

  • All IC X 13
  • SSH
  • WMH
  • SNL SQUATS
  • BAC F
  • SEAL CLAPS
  • BAC R

High Plank for a quick read:

From A Warriors Faith:

Though blinded, the irrepressible Job recovered from his wounds and began facing a new set of obstacles with his characteristic humor and resolve. He married the girl of his dreams, hunted elk, climbed Mt. Rainier, graduated college with honors, influenced countless people around him, and was looking forward to being a father—before his life was tragically cut short by a hospital medical error.

Count off 1s &2s and partner up.

Biggles

  • 20 Burpee’s x 3 rounds (60 total)
  • 15 Pull up’s x 3 rounds (45)
  • 60 Single Count Alternating Leg, Lunge Jumps x 3 rounds (180)
  • 25 push up’s x 3 rounds (75 total reps)
  • 1,000 m row or 1,000 m run x 3 rounds (3,000 meters total)

All Work set done with eyes closed.

P1 leads P2 with eyes closed out on run to designated flag and flap jack back to playground to begin next Work set.

Plank for 6 then a quick read:

From Biggles’ Obituary

Blinded by a sniper’s bullet in Iraq, Ryan Job retained his characteristic determination and persistence. He climbed Mount Rainier, trained for a triathlon and became a spokesman for an organization that helps wounded veterans transition to civilian life.

Mr. Job’s younger brother, Aaron, served three tours of duty in Iraq with the Marines. The Seattle Times profiled the Job family during Aaron Job’s deployments in 2003 and 2004.

A story on Ryan Job, a former Navy SEAL, reaching the summit of Mount Rainier appeared in July 2008.

The men’s mother, Debbie Job, of Issaquah, said her son had taken on the challenge of blindness with the same strength with which he confronted other challenges in his life.

“He was determined not to be a disabled guy,” his mother said Friday by phone from Arizona.

Ryan Job underwent an eight-hour surgery Monday to rebuild his face. The recovery seemed to be proceeding smoothly, his mother said, though her son reported some discomfort Wednesday night. A nurse checked on him at 3:30 a.m. Thursday. He was found unresponsive at 5 a.m. She said the hospital had not determined the cause of death.

“It wasn’t supposed to happen like this,” said Debbie Job. “It’s a total shock.”

Neighbors of the Job family on the Sammamish Plateau recalled Ryan Job as a strong, physically active young man who had been determined to join the elite Navy special-operations force, despite the grueling training regimen. Mr. Job regularly swam across Beaver Lake a few miles from his home and ran for hours before dawn, said Neil Iovino, a neighbor who watched the Job boys grow up.

“His goal was to be a Navy SEAL and it didn’t matter how hard it was,” Iovino said.

Ryan Job was born in 1981, the eldest of three children. He graduated from Issaquah High School in 1999 and joined the Navy in 2002. Mutual friends in San Diego, where he trained for the SEALS, introduced him to his future wife, Kelly. The couple married in 2007.

Mr. Job was on patrol in Ramadi, Iraq, in 2006 when a sniper’s bullet struck his rifle. Pieces of the shattered weapon tore through his face, destroying one eye and severing the optic nerves of the other.

After his injury, Mr. Job spent time in military hospitals in Maryland, Florida and finally Palo Alto, Calif.

He and Kelly moved to Arizona in 2007 with the help of the Sentinels of Freedom Scholarship Foundation. The California-based organization assists armed-forces veterans severely injured in the line of duty on or after Sept. 11, 2001.

The foundation found a condo for the couple to live in, arranged for furniture and helped Mr. Job enroll in an online college program to complete the business degree he’d begun at the University of Washington.

“He was a great spokesman for the organization,” said Lein, whose father, Howard Lein, founded the Arizona chapter of the Sentinels.

A 2007 story in The Arizona Republic quoted Mr. Job as saying he and his wife wanted to return the generosity others had shown them.

“Once I’m back on my feet, we’d like to help the next group of guys make the same transition.”

Debbie Job said her daughter-in-law is pregnant with the couple’s first child.

Time

NM:

Awesome to be with y’all today and to see all the hard work and teamwork that went into Sir E.

It is always good to remind ourselves that even with adversity we can do work.

It is always good to remind ourselves that during adversity we need men to come alongside and guide us.

Please take my words to heart, find someone to mentor you and find someone to mentor. Go up a generation or two for the mentor, someone that’s been through the shit and gotten out alive. Seek someone younger than you to mentor that may still see things through rose colored glasses or that needs to be pushed and nudged to be made aware of their potential.

Bullhorn:

Lots of good stuff coming up to get involved with:

BV Out

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Burpee Breakdown

PAX: Princess Aurora, Deep Dish, FTTAL, Commie (B’ham), Grease Trap, Calf Killer, Edible Arrangements, Bagger Vance (Q)

It was about 95* this am with at least 95% humidity as we neared 0700 and the PAX was starting to round out.  The bell rung and off we went to the east field by the Arc Loader.

YHC was noticeably winded post Pre-Pre and Pre so the WOR was pretty sloppy and fast…much like some other things YHC is known for.

Disclaimer

WOR:

SNL squats x 13 IC

Tempo Merkins x 13 IC

Plank Thrusters x 13 IC

(Insert Princess Aurora)

Jump Squats x 13 IC

Hillbillies X 16 IC (this is where Q passed out standing up)

SSH X ??? at this point we all started to mock Deep Dish and whatever the H he calls SSH

The Thang:

Frogger
Bear crawl up the ramp at the Ark Loader
Frogger
Lt Dan up the ramp at the Ark Loader
Mike tysons x 13 IC
Somehow we got up the ramp at the Ark Loader again and went onto
Round 2 –
Grab some wall in the Concrete River
Box Jumps x 20
DIDS X 20
Nail Salon for the 6
Round 3 –
Partner Up for
Human Sleds up to the Flag Pole
Flap Jack
Stay at the top
Round 4 –
Mosey to
Tennis courts (Insert MC from Greasetrap reminding me i promised no running today…started to Politician at that point which seemed to me to not be running)
Four corners X 2
Escalators x 10
squats, Merkins, thrusters, jump squats
RNR x 15
Round 5 –
Partner Rafter Burpees x 15
Round 6-
Hill Work
One legged dogs alternating to the Utility Pole
Reverse lunge
Side way lunge R/L
Round 7 –
10 pull ups
P2 squat
Flap jack
Mary Up
Start with Plank Progression
YHC realizes there’s still plenty of time left
to the Hill
Round 8 –
sprints w partner (another lie from YHC to GT and Calf Killer…incidentally this is where CK ran over to Port a Potty for a quick natural break)
Wall sits
Politician Hill sprints w partner
Mosey back down to big kid swings
Mary:
Planks
Reverse Crunch x 13 IC
Flutter Kix x 13 IC
(CK craps himself)
Pistol LBC rt leg up
(CK craps himself again)
Pistol LBC lt leg up
Burpees called out as punishment for CK’s lack of bowel control
10x Rest
10 x Rest
Reverse Burpees called out
10x
Time
NMM:
Awesome to be back at the Mother Church of F3Nashville.  T Claps to Commie for posting with us from F3 Birmingham.  T Claps to Deep Dish for dragging me around 12S those last 3 Miles.  That being said, I did bust DD doing some sort of cheat with the swings whilst we were Pistol LBC-ing.  Great to have the real men of The Shire…Grease Trap, Edible Arrangements and Calf Killer take it North a few miles and post with us.  FTTAL is always good from a soliloquy…not sure what it was about this time maybe Boston, Defiance Fuel and Sergio from LuLu if i had to guess.  I was a little disappointed when we left out and there were no OGs in the PAX but my spirits were lifted when i saw PA come dashing from the lot with those AWFUL purple and orange gloves.
BH:
Lots of things coming up soon for yall to participate on the reg and some new things as well.
*Warpath 5.4 is coming up on 7 October.  Should prove to be a real suckfest for those of you interested in getting out of your comfort zone and getting pushed and pushing others.  True HIM down in F3Franklin leading the way.  Hope to join based upon Fall Break commits.
**Continue to lift up the wounded and injured F3 PAX…Hambone’s ankle looks like Albert Haynesworth sat on him and Iron Lung’s back is giving him fits.
***I am planning on joining @RobJonesJourney for at least a portion of his Marathon here in Nashville on 7 November…here is a link to his website http://www.robjonesjourney.com/ and his interview with Jocko https://www.youtube.com/watch?v=tYSLr72rm1A
****GrowRuck 05 coming up on 18 November https://www.goruck.com/custom-tough-challenge-chattanooga-tn-f3-growruck-05-11-18-2017-18-00-13317/
Honored to Lead and Be Lead by Yall
YHC,
Bagger Vance
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Bomber – 09.22.17 – “Hamm Bros”

QIC: Princess Aurora

PAX: T-Cell, Firefox, Bicentennial Man, Hi-Viz, 3Putt, Third Person, FNG The Calvin Megatron

While setting up for the workout, YHC misplaced his phone in the mulch. Well, buried actually. After a quick and successful scramble to locate it, YHC made a an equally quick and successful scramble back to the cars just in time for launch.

THE THANG:

Mosey up the hill along the path and then circle around the upper parking lot with some butt kickers, high knees, and lateral shuffling. Back down to the cars for COP, all IC:

  • SSH x 20
  • SnL Squats x 15
  • Shoulder Taps x 15
  • Mountain Climbers x 15
  • LBAC F/R x 10

In the interest of leaving room for explanation, we moseyed over to the Jungle where the PAX were introduced to the temporary installation of rings and parallettes. After splitting into pairs, YHC explained today’s workout:

With four stations consisting of two exercises each,  PAX pairs performed one exercise at their station in tabata-like fashion doing AMRAP in 40″ and resting 20″ before flapjacking with their partner. After 6 rounds total (3 sets of each exercise), PAX pairs rotated to the next station. Those stations were as follows:

  1. Chin-Ups/Lateral Raise Iso Hold (5lb dumbbell in each hand)
  2. Bodysaws (feet in swing)/Hamstring Curls (heels in swing)
  3. Ring Rows/Hand-Release Merkins
  4. Pistol Squats (swing seat for counterbalance)/L-Sit (on parallettes, tucking and/or resting as needed)

Thoroughly “pumped,” it was time for 4MOM:

  • Flutter Kicks x 20 IC
  • WWI Sit-Ups x 20 IC
  • LBCs x 20 IC

Mosey back to the lot for COT/BOM.

MOLESKINE:

Welcome to FNG Eric Ashley NKA The Calvin Megatron*. Hailing from Ocilla, GA, The Calvin Megatron was once a Mercer Baptist and moved around a bit before settling in Nashville and taking his position as a Presby pastor with West End Community Church. Should you ever have questions on Reformed theology, it seems there is no shortage of resources amongst the PAX. Count The Calvin Megatron among them.

*as is typical of someone with low idea productivity like myself (this is fact. An aptitude test told me so), I’m more quality over quantity when it comes to brainstorming ideas. That requires time to think, something the COT does not allow. So, still a bit disappointed with my naming, my late afternoon train of thought went something like this: Eric is a Georgia Bulldog fan. Oh! Another Calvin is former Georgia Tech receiver Calvin Johnson aka Megatron. There you have it. 

BULLHORN:

  • Bagger Vance on the Stonewall Q tomorrow, and it sounds like he’s cooked up something delicious for us. Back on at 7am tomorrow.
  • Now is the time to sign up for the GrowRuck event on November 18, and experience a unique opportunity to push your limits and learn valuable lessons alongside your F3 brethren.
  • Warpath 72 in Franklin Oct 7 at 5am. Contact Big Bang for more info.

PA out.

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You can take the boy out of Tuscaloosa, but you can’t take the Tuscaloosa out of the boy….

QIC: Iditarod

PAX: Aristotle, BV, CCR, Floppy Disk, PSL, Grisham, PreVac, Big Stick, Grease Trap, Flo Daddy, Ludwig, Olan Mills, Books A Million, Edible Arrangement, Walter White, Mug Shot, Black Water, Brother at Law, Third Degree, Swamp Fox, Flo Jo (FNG) Cobains to any I left out.

Midweek seeing that YHC schedule dictated Nashville on Friday decided to traverse to the shire to post at cruel hall for old time sake. Noticing the insert name here was still in place YHC decided to follow directions.

Since YHC’s hometown boys were riding the crimson tide into Nashville for Saturday’s festivities in west end YHC thought it only fitting to bring a little Tuscaloosa to the Shire.  It doesn’t happen often since the SEC expanded.

WOR

GMs x 10 IC

WMH x 20 IC

Hill Billies x 20 IC

Imperial Walkers x 20 IC

SSH x 20 IC

The Thang

B-Bear Crawl Inch Worm-With added twist crawl Bear back

E-Elevens-Jump Squats/Burpees-Side shuffles instead of runs to work on lateral movement. (Before Elevens YHC began a playlist of Alabama inspired tunes that played via Bluetooth for the duration of the workout.)

A-Alternating Shoulder Taps IC x 61 (the amount of times the Crimson Tide has beaten the Commodores)

T-toe Touches IC x 18 (the amount of time the Dores have sneaked victories over the Tide)

Mosey to the top of the hill for instructions

V-Ups at bottom of hill-Run back up to playground

A-AMRAP Chin ups

N-Nolan Ryans x 20 IC Each Side Run to bottom of hill

D-Dirkins x 20 Mosey back to parking lot

Y-Y Raises-Done for the duration of “Yea Alabama” with Vocal Accompaniment

Mary

Flutter Kicks x 30 IC

WWI Sit ups x 20 OYO

Reverse Crunches x 20 OYO

Tempo Merkins x 18 IC

COT

BV shared some inspiring words about brotherhood and guys continuing to rally around the Kemps and whatever future situation will arise.  Cause in this fallen world something will we just need to be there for each other. Prayer then Dismissal.

Playlist:

Dixieland Delight-Alabama (A Bryant Denny favorite YHC spared the pax of the Bama student section ad libs)

Sweet Home Alabama-Lynard Skynard

Song of the South-Alabama

Tuscaloosa 1962-Donnie Fritts (Probably the most underrated and under appreciated Muscle Shoals musician)

Thankful for the opportunity to lead, You guys all inspire me and encourage me.

 

Roll Tide,

Iditarod

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Sonic the Hedgehog’s workout

Q: Yosef

PAX: Aristotle, Mr. Roboto, Jack, King, Ace, Iditarod, Schnitzel, Black Lung

The Sandman must have made the rest of the Pax very comfortable fartsacks. Made for a small PAX to post.

Warm-o-Rama: 1 lap around the lot straight up, lap 2 required everyone to face North until the lap completed. Made for side shuffles on the ends, politician up the back stretch.

Side straddle hops x20 IC

Willie Mays Hayes while doing forward and backwards arm circles x10 IC each direction

Tha Thang: Iditarod was fresh off his anny celebration, which involved a lot of strength, but not much cardio. Since Aristotle had recently Q’d a Mario workout, Q felt like his childhood hero, Sonic the Hedgehog, needed to be honored as well.

Sonic wasn’t just naturally a fast hedgehog though. That requires a smoker of a workout.

Mosey across the parking lot to the Corner of Pain, for a Circle of Pain.
Introduced PAX to Sonic’s difficult workout, time limitations did not permit the SuperSonic workout.

20 sec high knees, 20 sec mountain climbers, 20 sec burpee.
30 sec of rest, rinse and repeat x10

Mosey across the lot to a different corner and explained that Sonic never defeats Dr Robotnik by himself, Tails is always helping out.
PAX paired off and completed 100 Merkins, 200 air squats, and 300 side straddle hops. While one partner worked on the exercise at hand, the other ran suicides to the tune of the street lights. Partners switched at each completion of a suicide.

PAX was sufficiently smoked and sweaty, and ran one minute long.
COT and BOM was brief, Q reminded PAX that as much of a hurry as we want to get in, and life is moving at Sonic speed, slow down and focus on other around them. Serve and love and develop those relationships. Prayed out.

BULLHORN: Tuesday workout is up for grabs. It doesn’t hurt near as much when you get to tell everyone what to do!
Airwolf could use a few more volunteers at Greenhouse oil change Day. Give a shout out today if you can help or want to learn.

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Praise

PAX: Ludwig, Big stick, DMish, PSL, Venus, Cowboy, Binary, Cathy, FoxTrot, CAPSLOCK, Tidy Cats, Jigsaw, PreVac, Dupree, Bagger Vance, Edible Arrangement, Bluegrass (F3 Birmingham), Funyuns (QIC)

18 PAX DRP’d for a little beatdown offered up by YHC. 14 PAX for the entire experience, 3 joined us halfway, and BV joined us at the end after his run in preparation for the Rock n Country. BigStick, Venus, and Cathy got a little off track but eventually joined us for half of the beatdown.

5:30 AM- mosey up Marchant to grass field between parking lot and stables. Stopped at gate for 5 merkins to allow FoxTrot and Bigstick to catch up. Somehow FT saw us, but BigStick lost us. As previously stated, he did find Venus and Cathy and eventually the rest of the PAX. Disclaimer. Make the most of this day starting with this workout!

COP: GMsx10 IC, WMHsx10 IC, BACs(f&r)x10 IC, APsx 10 IC, Seal clapsx10 IC. Quick and easy right into The Thang.

Happy Jacks (5 4ct SSHs followed by 2 jump squats) X 7

Burp Jacks (see above but sub burpees for JSs) X 7

Up/Downs (run in place, chest to ground and back up on Q’s call) for 1-1 1/2 minutes or so. Everybody is warm. Lets go

Mosey across parking lot down into the valley for Stairway to Seven. Run up hill to parking lot for 1 burpee. Back down, then back up for 2 burpees. Continue until 7 burpees at top. Flutter kicks for the 6.

Mosey back to grass field. (Insert BS, Venus, Cathy) for Happy Jacks x 5, Burp Jacks x 5, Up/Downs for a while.

Mosey to parking lot and line up along curb. Bear crawl to other curb (20-25 yards) for 10 Irking, crawl bear back for 10 derkins. Plank progression for the 6. R&R but sub burpee broad jumps for the bear crawl. Plank progression for the 6.

Mosey back down to the valley. AYG up the hill to the light pole for 7 burpees.

Mosey back to CUMC parking lot (Insert BV).

Happy Jacks x 5, Burp Jacks x 5, Up/Downs for 1 1/2 minutes.

Mary: FKs x 20 IC, 10 V-Ups OYO, 10 Mariah Carys right ankle left leg, 10 left ankle right leg. DONE!

COT/BOM

YHC read Psalm 103 after being very moved by GreaseTrap’s reading of it at Job’s memorial service. Knowing the agony of losing a son, David was able to write this psalm of praise and knowing the agony of losing a son, GT was able to passionately and beautifully pronounce this psalm of praise. Powerful!

Continue to lift up GT, Katie and their family.

I love you guys and love F3!

Funyuns

 

 

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Iditarod 1yr F3 Anniversary Q

QIC: Iditarod

PAX: Scraps, Schnitizel, Yosef, Aristotle, NPR, Black Lung, Mr. Roboto, G-String, Wood Shed, CDL, Sea Gull

A dirty dozen gathered this AM to celebrate 1 Year anniversary of YHC’s first post.  We paid homage to Polaroid from F3 Raleigh.

APB: Where’s Papa Juan, Long Relief, Godfather, Nadal, Ace, Alfonso, Anchor, Air Wolf, Wall Street, Big Worm and Pharoah.  I’m sure I forgot some.  A couple I know where you are.

WOR

Obligatory 2 Laps around the courthouse

GMs x 12 IC

WMH + BAC x 10 IC

WMH + BAC-Reverse x 10 IC

Imperial Walkers x 12 IC

Mountain Climbers x 10 IC

COP for Musical tribute to Polaroid who is planning a return trip to the Boro in November-To Wyclef Jean’s-Gone till November-Squats during verses-During the Chorus  Merkins for every November sang by Mr. Jean himself

YHC asked the PAX to Partner up

P-Patty Cake Merkins-Partners start in opposite directions around the courthouse Evrey time they meet 10-Patty cake merkins.  Merkin and when in high plank position exchange high five- 4 Sets of 10. Mosey to future site of Green House Ministries.

O-Ollie Norths-Fireman’s carry partner length of future site.

L-Lt Dan’s the entire length of the current Greenhouse Ministries Parking lot.

A-Awesome-A reprise of the Everything is Awesome Burpee challenge-Overhead arm claps and one Burpee for every Awesome sang.  Everything is Awesome-Tegan and Sara from the Lego  Movie.

R-Randorama-20 Monkey humpers IC, 20 Dips OYO, 20 Irkins OYO, 20  Bulgarian Splits Sqauats IC

O-One legged Burpees-6 One legged Burpees-(YHC started to notice the  time dwindling fast here.)

I-Indian Bear Crawl-Pax formed line head to to in plank position from the 6 Pax Bear crawls to front until all have participated.

D-Drying Cockroaches-10 OYO

Mosey Back to the Square

COT

YHC Shared extreme gratitude for relationship with Polaroid when he was in the Boro acknowledging that even though Polaroid sought YHC as a Elder/Mentor YHC gained just as much from the relationship.  Prayed for Polaroid prayed for Pax to develop relationships where the y could give away what they know and help other men.

 

Bullhorn-Hit up Air Wolf if you want to help with oil changes at the Greenhouse Ministries on Saturday.  He needs to know something by Thursday I believe.

 

NMM
I can’t describe enough what F3 has meant to me and why I want to see it grow in the Boro.  Over the past year I have seen men ask for prayer for their marriages, families, sick loved ones.  I have been picked up when I was struggling early on by fellow PAX like Blue Mule.  I have been challenged to lead by the likes of Funyuns, Bagger, and CCR.  So many more of the F3 Nashville crew especially in the Shire have challenged and pushed me in some way and desire to see that happen in the Boro and to see it affect other men.  Not to mention my Dr. the last time I had a check up asked what are you doing differently because he noticed improvement in overall health that he wasn’t sure I’d ever achieve because of genetics.  Keep challenging each other Physically, Mentally, Spiritually. Always be head locking. ISI

Thankful for the PAX and thankful to lead,

Iditarod

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Lonely at the Skunk

PAX: Chum, Head Stud, Toga, Night Stand

Four, slightly confused but ready PAX posted for fun a The Skunk.  Here’s how it went down:

Mosey one lap around park and meet at playground for warmup COP: SSH, Don Quixote, russian soldiers, imperial walkers, good mornings, merkins, scorpion stretch

Mosey to pavilion for 10 bulgarian split squats left, 10 derkins, 10 bulgarian split squats rt, 10 irkins, 10 squats to the seats and 10 clerkins

Mosey through swamp (not a good call) to tennis courts.  Complete four rounds of the arc loader= lunges followed by sprints.  Lineup for sideways bear crawls with the PAX stopping at the half and ea. sideline for PAX called exercise (LBC, burpees, merkins, dry docks, archer merkins)

Lineup at far court for suicides.  Two rounds were completed with Freddy Mercury in the middle.

Mosey back to the flag and stop for merkins and quick steps at the speed bumps.

Head Stud took us out.

NMM:  YHC was surprised by the light attendance along with the rest of the PAX.  Having looked at the Q sheet, YHC was also prepared for a beatdown from Leatherneck.., who never appeared.  The slander that would normally have followed not posting for your own Q would have been epic, but we’re going to refrain from all that.  After reading SLACK and BV’s backblast, there are clearly bigger things going on today.

Prayers for Grease Trap and family

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Three-Way at CRUEL HALL

THE PAX
Bagger Vance, 2. Floppy Disk (Co-Q), 3. D’Mish (Co-Q), 4. Funyuns, 5. Calfkiller, 6. Yard Sale, 7. Books-A-Million, 8. Tidy Cats, 9. CAPSLOCK, 10. T-Swizzle, 11. Edible Arrangement, 12. Ludwig von Osh Kosh, 13. HVAC, 14. Swamp Fox, 15. Prevac (not pictured due to premature evacuation), 16. Walter White, 17. Mattress Money, 18. Accounts Receivable, 19. Cathy, 20. Venus, 21. Mugshot, 22. Dupree, 23. Drone Zone, 24. Colonel Flo-Dotty (FNG-David Ott), 25. Baker Mayfield (FNG-HVAC’s Vistor from Kalamazoo – Ohio State Fan), 26. Brother-At-Law (FNG-Mark Lenihan), 27. Lt. Dan (FNG-Dan Oliver), 28. CCR (YHC)

MIA
Bigstick (another bachelor party?), Foxtrot (beemer 3 is in the shop?), Aunt Bea (…), PSL (a groin concern), JV, Dine N Dash, Grisham, Rooster, Tebow, many more

A perfect gloomy morning was the setting for this morning’s easy slide into the weekend. As the PAX rolled in, three things became clear:  1) Everyone was hyped for the first ever three-way Q, 2) @auntbea, who requested that I bring out the Q-shorts, wasn’t going to make it and 3) there was a slew of FNGs .  All good things.  …and 4) @calfkiller was struggling…and farting more than usual.

5 quick burpees to get the blood flowing and we were off on a leisurely mosey toward @dupree ‘s domain and back between the baseball fields to the pavilion for some ovulation, disclaimer and…

WARM-O-RAMA

Side Straddle Hop x20 IC
High Knees x10 IC each leg
Butt Kickers x10 IC each leg
Hop Kicks! X10 IC each leg
Slow and Low Merkins x10 IC
Willie Mayes Hayes X10 IC
Good Mornings x10 IC

Once the PAX were split up into 9 groups of three (plus me), we moseys over the bottom of the grass hill for some work. The gloom was personified by the low fog…breathtaking.

THE THANG
1s and 2s start on top of the hill with 3s down on the bottom. 1s start with atomic merkins on top.  3s start with jump squats on bottom.  2s sprint down the hill to relieve the 3s from their jump squats.  3s sprint up hill to relieve the 1s from their atomic merkins.  Repeat cycle with various upper body exercises called on the top.  These include atomic merkins, mountain merkins and straight up merkins.  After a few rounds, we held the 1s and 2s at the bottom and sprinted up the hill together to join the 2s.

Mosey to the parking lot for round 2.

1s, 2s and 3s line up pole to hole with a few yards of room in between for some burpee broad jump Indian runs. A few groans later we started.  All PAX perform called exercise while the PAX in the back of the line burpee broad jump to the front of the line.  Rinse and repeat until all PAX have had a chance to display their skills.  Called exercises included merkins, burpees, squats, and atomic merkins.

We finished with 10 burpees OYO and the reigns were handed to the ever so capable floppy D.

Staying in our three groups, Floppy send us out and three different 1 mile routes to retrieve flags that he had planted earlier. One group ran to Sir E and back, one group went north on Trousdale and one went south on Trousdale.  Once back, get into your team of three for some group total work:

100 Burpees, 200 Deep Squats and 300 Freddy Mercury…plank and wait for the 6.

Floppy had to prevac to get back before the M left for work, so D’Mish took over Mary and BOM/COT for the first ever 3-way Co-Q. Much to the relief of the PAX,  D’Mish punted the standard Mary in exchange for a nice easy stretch to close it out.

COT/COM

BULLHORN
Discussion regarding GrowRuck in Chattanooga. Hit up BV, Funyuns or Hambone with questions.

T-Shirt order coming soon. Keep an eye out for order details.

Continued prayers for the Kemp family.

MOLESKINE
On behalf the three way Q team, it was a pleasure. Seeing three FNGs this morning, with one being my brother-at-law, was awesome.  There is still plenty of room on the Q calendar, so do yourself a favor and sign up.  There are plenty of guys willing to co-Q or simply be a sounding board if it is your first time.

Until next time,
CCR, on behalf of Floppy D and D’Mish

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The Real Superhero

THE PAX: Yard Sale, Black Widow, Foggy Pirate, Frugal McDugal, Torch, Tortoise, Sanctions, CCR, Bad Boy, T Cell, Dr. Smartt, Loveboat, HVAC, Leatherneck, Crawfish, Big Bang, Floppy Disk, Spicoli, Edible Arrangements, Grease Trap, Grisham, CAPSLOCK, Iron Lung, Accounts Receivable, Third Degree, D’Mish, Princess Aurora, Col Flo Dotty, PSL, T Swizz, Blood Clot, Big Stick, Dine n Dash, Sterno, Funyuns, Blackwater, Hi Viz, Olan Mills, Cinderella, En Feugo, Lump, Walter White, Dupree, Bartman, Tidy Cats, Lewd Wig

QIC: Bagger Vance

47 HIM were present this AM at Detention to honor the life of Job Kemp and to support Grease Trap and Katie Kemp and their family.  Cobains to the 4 who posted at The Skunk, poor comz on my part.

0529 – one minute call

0530 – mosey down Hogan, side shuffle right then left on Trousdale, BearCrawl speed bump 1-2, crawl bear 2-3, deep lunge 3-4, Politician length of portables.  Finish w 5 HSPU and circle up

With 47 HIM, there was a bit of a lag so we SSH’d for the 6.

WOR:

SSH x 13 IC

Disclaimer

Willie Mays Hayes x 10 IC

High Knees x 13 IC

Butt Kickers x 13 IC

Hillbillies x 13 IC

Deep Squats x 13 IC

Imperial Walkers x 13 IC

Ok Mornings x 13 IC

High Plank and Count 1-5…Funyuns, Floppy Disk, D’Mish and CCR to the center to help with

THE THANG:

In groups of 5 (Job’s age) we break out and perform the following:

B urpees

A tomic Merkins

T oe Touches

M ountain Climber Merkins

A lternating Shoulder Taps

N olan Ryans

Batman is Job’s favorite superhero.  We did all exercises in reps of 29 (Grease Trap’s age) and mosey’d a loop at the end.  We AMRAP’d BATMAN until 0610.

Circle Up back at the Main Lot

Flutter Kicks for the 6

Mary:

Heels to Heaven x 20 IC

Yoga of some sort x 10 IC

Mariah Careys x 10 IC R then L

Scorpions x 10 IC

Flutter Kicks x 20 IC

Time

NMM:

The theme of the day is to honor Job and The Kemp family.  Over a few texts last evening, we decided to break into groups of 5 and disperse over the Detention campus and perform the BATMAN sequence.  As per normal, YHC left out Floppy Disk and had to download w him on the fly.  Also as per normal, FD did an excellent job.

D’Mish delivered a great heartfelt prayer in BOM.  Thank you for reminding us all how much Grease Trap has been a beacon of hope and a glaring example of faithfulness and grace.  May the Lord’s mercy rest upon him, Katie, Penny, Zeke and their entire family.  Thank you GT for the humility and dignity you have displayed during this emotional experience.  Thank you for letting us be near to yall and be engaged with yall.  Thank you for not shutting us out and for drawing us into your family.

Funyuns sent me a text after the Q that this was a great reminder to him and to me about what is different and special about F3.

Thank you for allowing me to lead yall and thank you for being such good leaders in and of yourselves.  This is not mine and it’s not yours, we have a responsibility and duty to give F3 away to others.

For the sake of the next story that will come up in the lives of those of us F3ers in Nashville and Franklin, please reach out to someone and invite them to come see what F3 is all about…and make sure you let them know, it ain’t about you!

YHC,

Bagger Vance