Backblasts

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28 December- Maupin

Temp: 59
Gloom Factor: Full Effect
PAX: Lumbergh, Strangler, Big Stick, PREVAC, Calf Killer, Rafiki (Greeneville, NC), Bagger Vance (QIC)

0529:45 – Disclaimer

Mosey top loop and reverse the bus loop up T-dale and circle up near gate.

WOR:
SSH x 13 IC, IW x 13 IC, LBAC F x 10 IC, LBAC R x 10 IC, HB x 13 IC (enter Lumbergh)

Forward Leaning Rest for explanation of

Thang:

Hero WOD Maupin

4 Rounds
Run 800M
49 Merkins
49 Squata
49 LBCs

We partnered up for accountability. Big Stick was OMO.

Head North on T-dale, East on Bwood and first work-set nearish Grisham’s hooch.

Keep heading E on Bwood over Marchant to just below the Bagger Bolt hill for second work-set.

Circle back W on Bwood and turn S on Marchant to Sir E lower lot for work-set three.

PAX slow walked it over to Marchant and Hogan stop sign and instructed to run until next stop sign at T-dale and Hogan for fourth work-set. SSH or F kix for the 6.

Back to main lot of CH for

Mary:
High plank 30 sec
F Kix x 20 IC
5 Merkins
AL prom dates x 13 IC
5 Merkins
LBCs x 3 IC

TIME

NMM: Well done this AM men. Honor to lead and honored to be able to commemorate the life of a fallen hero, SSG, Matt Maupin, US Army. SSG Maupin was KIA by insurgents in ‘04 and his remains weren’t recovered until ‘08. The attack took place on 9 April ‘04, hence the 4 rounds and 49 reps. Here is the story behind the workout: https://youtu.be/txHXy2xADJo

BH: Prayers up for PREVAC’s nephew, Lane and his family as they navigate an auto immune and blood disease diagnosis.
Calf Killer’s friends, the Coopers in Fayetteville, Arkansas lost their daughter after only 48 hours. Please pray for peace, mercy and God’s redemption of their family.
Dupree and his wife are expecting a baby any day now.
Vegemite’s wife is still in recovery from her foot surgery and they will need prayers, food and service. Hit up CCR for more info.
NYD workout at The Hill on Tue, 0700-0800.

YHC,
BV

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Weathering the Storm @ The Pound

7 PAX in Attendance:  Tebow, SoccerMom, Altidore, Kermit, Sterno, Stats,  & Third Degree (QiC)

5:15 pre-party of 5 Pull-ups, 7 Merkins and 9 Sumo-Jump Squats per round on the minute x 10 minutes endured by 3D & Soccermom (who will be my pre-party partner when this guys goes to Uganda? Applications being sought…)

storm american murica american flag patriot GIF

Warm-Up/Disclaimer:

  • Jog around parking lot x 1 to let Tebow catch up
  • SSH IC x 10
  • SJ IC x 10
  • 10 ISW IC x 10
  • LBACs & BACs forward and Reverse IC x 10 each direction
  • 30 seconds GM OYO

Thang 1

Mosey to Ball-field Stairs for Partner Stair-7s

Exercises:

  • Iron Mikes (jumping split lunges/scissor lunges) (1/2, 1)) at the bottom (still makes me think of Punch Out…Classic)
  • Yurpees at the top

video games nintendo GIF

MOT: Partner Broken wheelbarrow up the stairs (both go each round so 6 times each) and Bear-Crawl down the Hill

Mosey around track to Gazebo for an 11 count Copenhagen speedbump requested by SoccerMom…happy to oblige…

Mosey to parking lot to grab speaker for:

Thang 2

Explain Tabata (20 seconds maximal effort of whatever is called, followed by 10 seconds rest) Outline: Sprint ~100 yds, rest, Exercise, rest, back to Sprinting toward the original side of the field, etc. Rinse and Repeat X 2 Songs (8 rounds total per 4 minute song)

We did: SSH, Merkins, Imperial Walkers & Squats to Tabata Songs Playlist played through BT speaker carried back and forth across the field with Q.

Playlist: Smells like Teen Spirit & UpTown Funk (8 minutes total of Tabata)

Thang 3

A nice traditional end to a 3D F3Nolensville Q, the bridge…

“It’s kinda my thing…”

Bear crawl and then crawl-bear the bridge. Always a good time. Starfish to the 6. Counts as Mary, right?! Sure.

Mosey to Gazebo for spontaneous demonstration and 12 reps of Pickle Grinders on top of picnic tables

What?! Over already? The fun was just starting…to be continued at The Forge!

CoT/Numbers/Names

Stats was voluntold by Altidore to lead Post-party so we did a Sunrise Sampler of 12 reps of DIDs + Plyo Benchjumps in honor of the 12 days we have left before SoccerMom heads to lead F3Uganda, and more importantly, be a missionary with his family.

6 for Coffeeteeria provided by Tebow (thanks!)

Moleskin/What we Learned:

  •  I hope everyone had a great holiday. Looking forward to getting back some regulars when they return from being DR or being hit with an Aquaman Trident dipped in poisonous tree Frog Venom leaving them unable to leave the fartsack after HC’ing the night before…hold my nuts!
  • See you Saturday for another Q!!!!!!!!!!! (Unless someone appeals my signup, I am open to co-Q or relinquish my spot. Otherwise, happy to lead) Stats got some revenge on Altidore by voluntelling him to VQ…
  • Exhorted the PAX to arm themselves and make no provision for the flesh as delineated in Romans 13 which ends as follows:
    But put on the LordJesus Christ, and make no provision for the flesh,  to gratify its desires. 
  • Our gloom and water-saturated beatdowns are helpful illustrations of spiritual battle throughout life where we are called to take the hard road, the less-traveled and difficult journey. Whether having to fight the siren-song of the fart-sack, or saying no to the helping of food or drink or show/website you know you should avoid, or having to get up one more time to serve your family, or one more project at work you have no idea what it’s for, we are called to say NO and make NO PROVISION for the flesh. WARPATH!
  • Come to Warpath X set for 5am Jan. 12 in F3Franklin. I need 5 HCs to rep F3Nolensville. Come and set a physical fitness marker with me. I am planning on a WarHalf and need a few more brave souls to partner with and HC.
  • New Year’s Day Convergence 1/1/19 will leave BrokenWheel Closed. Come and join in with F3 regional PAX from Nashville, Franklin and rep F3Nolensville! Deets to come…
  • Exciting additions and changes coming in 2019 to F3Nolensville! Stay tuned…

3D, out!

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Westeros 12.24.18: The 12 Tasks of F3-mas

5 HIM came out into the gloom to celebrate Christmas Eve (Pre-party with The Jeweler and Porcelain).

PAX:  T-cell, Crawl Space (LIFO), The Jeweler, Porcelain, Vector (QIC)

Conditions:   Freezing fog and 29 degrees – in other words, perfect

Warm-o-rama:  SSH x 12, Willy Mayes Hayes x 12,  LBAC x 12, Overhead Presses x 12, Reverse LBAC x 12, Good Mornin’s x 12.  Crawl Space pulling into parking lot necessitated an extra 12 Merkins so he could catch up to the PAX.

In celebration of the holidays (and perhaps to fondly recall PA’s recent Q at Bomber?) the PAX performed the 12 Tasks of F3-mas.  Increasing in reps, the PAX partnered up and could not move on to the next stage until all were finished (Keeping the F2 principle alive). Of course, all accompanied by the requisite Vector Cheesy Playlist (patent pending), holiday themed, of course.

Playlist:
Mr. Heat Miser – Big Bad Voodoo Daddy
Rockin’ Around the Christmas Tree – Brenda Lee
Last Christmas – Jimmy Eat World
Christmas (Baby Please Come Home) – U2
Christmas in Hollis – Run-DMC
Christmas in Sarajevo – Trans-Siberian Orchestra
Christmas Wrapping – The Waitresses
Feliz Navidad – Jose Feliciano
Santa Stole My Lady – Fitz and the Tantrums
Wonderful Christmastime – The Shins

The Tasks:  After completing each task, run with partner around the traffic circle (although once YHC realized that we’d only performed 3 tasks and had 25 minutes to go, we abandoned the laps – had nothing to do with my distaste for running, of course).

10        Burpees
20        V-Ups
30        Lt Dans
40        Pull Ups
50        Merkins
60        Dips
70        Incline Merkins
80        Jump Squats
90        Little Baby Crunches
100      Plank Jacks
110       SSH
120      Squats

Mosey back to flag to end the fun.

COT:   Prayers for my father-in-law (has early stage dementia) and thanks for the holiday season.  Especially thanks to the men today for the opportunity to lead and get better each day.

SYITG,

Vector

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Dirty Santa!

December 22, 2018

The Twelve days of Christmas inspired these awesome 12 PAX to join together this lovely morning to  celebrate together the first Noel of NOLENSVILLE F3!
Conditions: They came together under a setting full moon, at a balmy 29 degrees, and more importantly NO wind and NOT WET.

PAX who made it:  Cheezwhiz (co-Q), Mr. Opus, Creeper, 3rd Degree, Stats, Typo +, Soccer Mom, Altidore, Sterno, Barney Feivel, Staples, and Little Miss Piggy (co-Q)

PreParty: 3rd Deg, Soccer Mom, Creeper, Mr.Opus–LMP, and Cheezwhiz  joined in for last 4 rounds and Typo + might have slid in for a couple?      10 burpees on the minute x 10 min.

Warm up: Disclaimer
Circle up: IC baby arm circles x10 each, SSH x 20, Toy soldiers on own each leg

OK – Let’s get some small coupons from the truck – one each
Travel to soccer field:  “John Cusaks” – that right, put that coupon “radio” over your head and let’s jog

As we come close to the soccer field, the first few PAX scream in glee like a five year old girl on her first pony ride,  “WHAT IS THAT!” as they point toward the Christmas tree lit up by the glow of the parking lot light pole.     “SANTA CAME!!!”  Three presents sat sparkling in magical wonder underneath the tree. The game may be played differently, but this time it was definitely “Dirty Santa” that dropped these gifts off. (3 numbers were randomly selected and that number PAX would get the chance to open a present)

Barney Feivel got first crack at opening a gift, only to reveal —Thang 1 was inside:

“The Twelve Days of Christmas!”

Sooo, someone must have been at odds with their girl, cause that true love sure had some wacked out ideas for gifts. We did the exercises just like you would have sang the song – yep with all the repeats.   Great job on this one everyone:

  1. A 40 yd dash in the cold!, 2.knee tucks, 3. Clurpees, 4. Iron Mikes, 5. Peter Parkers, 6. Flutter Kicks, 7. Hello Dollies, 8. American Hammers, 9. Alabama Prom Dates, 10. Merkins, 11. Lunges, 12. Squat Jumps

Creeper selected box number two, finding Thang 2 inside:

“Tabat – YEAH!”

You know it, and you love it!  But this time to some crazy Christmas tunes – 2 rounds (Mosey over to playground )
Round 1 – Coppenhagens and Plyo “box” jumps
Round 2 – Pull ups/under dogs and merkins

Sterno got the pleasure of opening the last present and found Thang 3:

“Killer Christmas Coupon Shopper”

Partner up and grab 2 coupons per pair. Partner one goes shopping (Run to other end of soccer field and back) while Partner 2 cuts coupons (does exercises with one coupon in each hand).  Then switch.
Together they have to achieve: 50 reps each of shoulder lateral raises, front raises, bent over Ts, and shoulder presses.    Dang those shoulders are burning now.

Mosey back to the vehicles – a little ice skating along the way on the frozen parking lot ponds!

Mary:  Circle up:  the infamous Tebow Stretch, cherry pickers IC, hip flexor stretches

CoT:  numbers/names/prayer to close
2ndF- being considered for after New Years – The Casual Pint of Smyrna
Jan12 – Warpath !
SoccerMom may make his last F3 on 1/5/19

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Merry Christmas @ The Pound – 12/20/18

14 PAX for a dark and rainy good time: Staples, Kermit, Show Me, TypO+, Griswold (FNG), Mursa, Cheese Wiz, 3rd Degree, Altidore, Stats, Sterno, Creeper, Netflix, Tebow (QIC). We had all the Christmas spirit feels with some Christmas music – with a minor malfunction (thanks, Mursa for the gloom-proof speaker).
3rd Degree and Creeper got in a pre-party of 8 rounds of 5 burpees with a sprint. Well done, fellas

WARM UP jog then,
SSH x10
Imperial Walkers x 10
Squats x 10
Merkins x 10
(2X)

Let’s WORKOUT shall we
Run / politician suicides with exercises:
(Run) 0.5 light pole for 25 merkins (then politician back)
1 light pole for 50 iron mikes
1.5 light poles for 75 mountain climbers
2 light poles for 100 SSH

Mosey to Mill Creek Brewery happy hour:
Bear Crawl / reverse lunge suicides, then repeat with
Crawl Bear / lunge suicides

Happy hour continues:
10-1 reps of:
Apollo Onos
HR merkins
American Hammers

Lots joined in (were guilted in?) for a post party led by 3rd Degree (he likes to party) of 10 pull ups, 9 merks, 8 jump squats, 7 pull ups, …
Coffeeteria at Nolensville’s finest, Mama’s Java (pending E&B completion) with Numbtucks, 3rd Degree, and Show Me discussing the Christmas devotional.

Welcome, Griswold, Typo’s bro-in-law. Love the rake story. Classic Clark Griswold.

Continue to pray for Soccer Mom and his family as they’re about to move next month. Check out amesforafrica.com for more info and to stay caught up. Also be praying for Soccer Mom’s sister-in-law (and newborn baby) as she starts cancer treatment.

See y’all on Saturday. Merry Christmas!

-Tebow

 

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Hillympics Week 3: Track and Field

16 PAX arrived for a track and field based Hillympics. A cool drizzle added to the gloom factor and would play a nice roll in adding some weight to the burpees and merkins for the day.

QICs: Black Lung and Boy Band

PAX: Venus, Life champ, Prevac, Tampa libra, Razorback, Ludwig, Bad Boy, Toga, Red Skull, Frugal McDoogal, White Russian, Too tall, Moneyshot, Hot n’ Ready

We started with a mosey to the track followed by 1 lap around the track and then circled up for WOR. Wanted to get a little loose before the running that was coming.

WOR: Good mornings, Willie Mays,  Toe Touches, Low and Slow Squats, Baby Arm circles forwards and back, and overhead claps.

Thang: Track and Field day

The workout was designed to highlight speed and strength in a mix of alternating skill team events.

Event 1: 800m race: All PAX together, scored by sum of position at the finish  1)White 2)Red 3)Blue.  White team with a dominant performance, though they later would find that they had started too strong.

Event 2: Hand-stand-off: All pax perform a handstand, longest time wins 1)Red 2)Blue 3)White.  Props to TooTall for going into trance mode and defeating White Russian for the final spot. Moneyshot gave them a good fight for the white team.

Event 3: 8x100m relay (with hand release merkins while waiting for your teamate, scored x2 once for team placement and once for average number merkins per PAX).  Race: 1)White 2)Red 3)Blue  Merkins: 1)Blue 2)Red 3)White.

Event 4: Burpees x 2 min: Avg. per pax. 1)Blue 2)White 3)Red. Good form with chest to ground was the expectation. On a wet and cold day, this added about 5lbs per PAX and after 2 min of Merkins these became quite difficulty. I was impressed by the good form by all PAX involved.

Event 5:  400m Team Partner carry (at least 1 pax must be carried the whole 400m). 1) White 2)Blue 3)Red. White and Blue team set a blistering pace early and left YHC in the dust.

Event 6: Team WWIIs first to team total of 50 x #PAX. 1)Blue 2)Red 3)White

Event 7: 400m Run: All pax running scored by sum of placements 1)Blue 2)Red 3)White  And after a great running start, the white team just gave out at the end. Winning the 800m and the 400m Partner carry lead to near last place finish for every PAX on the team….

Following this it was a very slow mosey back to the parking lot for COT. The site of PAX struggling to make the 200m journey back brings the satisfaction of a workout well planned.

COT

Announcement: Trident on hold until 2019

Additional points: All teams were present at >75% participation 1 point each, all teams had a flag (if Tampa Libra can be believed, apparently he Hulked out on his and broke it in half….) 1 point each.

Total Points for the week:

Blue:12     White:9    Red:9

3 week total: Blue: 30, White: 29, Red: 22

 

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CrossFit Exodus @ Broken Wheel

16 PAX in Attendance: Creeper, Sterno,  Barney Fievel, Tebow, SoccerMom, ShowMe, TapOut, Netflix, ragdoll, Little Miss Piggy, Typo+, Stats, Altidore, Staples (FNG), 3rdDegree & CheezWhiz (QiC)

Pre-party
3rdDegree, Creeper, ragdoll, SoccerMom, Little Miss Piggy, & CheezWhiz @ 5:15AM for a pre-party showing with 3rdDegree leading this jolly bunch of yahoos.  We did 5 Pull-ups, 5 Diamond Merkins and 5 Jump Squats per round. We did 10 rounds in 10 minutes (1 round every 60 seconds).

Little Miss Piggy and Cheez Whiz missed the first couple rounds….Cheez Whiz was late ’cause he had a loaner car that wouldn’t start (freakin’ push button starter…I guess it was left on all night), so he had to ad lib and take the car that currently doesn’t have any power-steering (and technically isn’t even registered). Oh well. Good times had by all and a good pre-pump before the official “Thang”.

Warm-Up/Disclaimer

  • LBACs x 10 Forward and Reverse
  • SSH IC x 15
  • High leg kicks (toy soldiers?) one leg at a time ~ 15 sec each.

Let’s Mosey!
Let’s get this show on the road….

We ran to the nearby elementary school playground.  According to my rough Google maps estimate that’s about 0.3 mile. Good enough for me. Time to do the thang.

There’s a lot of frost on the metal swing sets…this playground gives us a few more options that are closer to the ground doing for pull-ups.

Thang 1: 2018 CrossFit Exodus
I’m not an expert in CrossFit exercises, but I was told that a basic routine would include pull-ups, merkins, and squats performed in sequence on the minute for a period of time.  So for this version, PAX performed 18 rounds (for 2018…and it happens to be the 18th too) on the minute for 18 minutes. One round includes 5 pull-ups, 10 merkins, and 15 squats. Nice job PAX. We just did 90 pull-ups, 180 merkins, and 270 squats.

Mosey
Let’s get back to the park (~0.3 mile). Little Miss Piggy and ragdoll had to take off…ragdoll needed to catch a plane to KC and Piggy went ‘wee wee wee all the way’ to work.

Thang 2: TABATA SICY
It’s time for some TABATA work with the ROCKY theme music inspiring us to keep going after pumping our arms up like Popeye. PAX performed 8 rounds (4min) every 30 seconds. A round is 20 sec of activity followed by 10 sec of rest. We rotated through the following exercises 2x.

Sit-ups (BBSU)
Iron Mikes
Calf raises
Yurpees (Yeah. You know it…the Yurpee originated at Broken Wheel, so had to get it in somehow)

Mary
Pax performed various exercises on our sixes to give our tummies a burn. Then we did some stretching which ended with “the tebow” stretch to help keep all those tebow muscles loose.

Counterama/Namerama/CoT
SoccerMom brought an FNG, Adam, who we affectionately named Staples. Adam works in construction…so ya know…,but did find out during coffeeteria that he actually works in an office (not on-site) and does have a really nice stapler. So that’s nice!

Post-party
Tebow turned 32 today (I think). PAX stuck around for 32 American Hammers in honor of Tebow’s big day. NOICE!

Announcements

  • Make sure to sign up for Q slots for F3 Nolensville on F3nashville.com under Q Sign up (created a link in this sentence)
  • F3 WarPath is scheduled for January 12th. 3rd Degree wants people to join him for at least half of it.
  • Join us at The Pound this Thursday 12/20 @5:30AM led by Tebow. I’m sure it’s gonna be an epic beat-down ’cause Tebow is like the best.
  • “Be watchful, stand firm in the faith, act like men, be strong. Let all that you do be done in love.” 1 Corinthians 16:13-14 ESV

Sincerely,
Cheez Whiz

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Secret Santa & Reindeer Games

PAX: Porcelain, Pumpkin Spice, Crab Legs and En Fuego for the pre-party, then joined by Bicentennial Man, Bad Boy, Vector, Hi-Viz, Blue Mule, Right Said and Trapper Keeper

QIC: En Fuego

Conditions: Primed for Santa’s imminent arrival

11 PAX took the DRP and posted at Westeros this morning.  All left jollier, merrier and better for it, while mindful of the truth nugget given to us through the great Christmas classic Polar Express – “Seeing is believing, but sometimes the most  real things in the world are things we can’t see.” Namely, T-Cell’s presence this morning.

THE THANG:

0530 – light-headed disclaimer given due to the Porcelain pre-party and we jump right into the Christmas spirit.  What better way for YHC to say Merry Christmas to his fellow PAX than a little rendition of Feliz Navidad.  We hold plank during the song, merkin for every Feliz Navidad and mountain climb our way through the chorus.  Mumble chatter at the 2:40 mark as to whether this was an extended version.  Twenty seconds later, we’re up and we mosey, setting up COP at the base of the hill along the Bowling entrance.  PAX perform SSH, WMH, GMs and Scorpion Stretch, upon completion of which the day’s instructions are given.

Tucked in a Santa hat are 10 folded up pieces of paper, each one carrying the name of Santa or one of his reindeer.  Each also contains a corresponding exercise / reindeer game to be performed upon selection.   When a PAX is chosen for his turn as Secret Santa, he pulls a name out of the hat, and the PAX then gifts the others with an approximate 2-minute Q, only rule of Secret Santa being that the Q must minimally incorporate the corresponding exercise.  Upon completion of the Q, the PAX then picks the next Secret Santa and we repeat from there.  The reindeer games…

Dasher – 100 yard dash

Dancer – Lieutenant Dans

Prancer – Patty Cake merkins (PAX form two lines like reindeer on a sleigh, so patty cakes performed to your left or right vs in front of you)

Vixen – Vacuum Cleaner (popular M gift, so long as it comes from a grandparent)

Comet – Chilly Broad Jumps (of course reindeer love jumping over one another)

Cupid – Catch Me If You Can (because of course reindeer love playing chase too)

Donner – Diamond Merkins (another popular M gift, so long as it comes from said M’s PAX)

Blitzen – Big Boy Sit Ups (you think the Reindeer don’t need some abs to carry that sleigh?)

Rudolph – Rockette Dips, a PAX pleaser, and not TK’s first time

Santa – Squat Jumps, to help squatting in those chimneys all night long

Finish with a couple minutes of Mary, where we circle up for some Ho Ho Ho’s (PAX alternate between 25x Hammers with a coupon passed around and Outlaws).  Timer goes off and we mosey back to flag, huddle up for COT / BOM.

BULLHORN:

  • Bicentennial Man hosts F3 Libeery tomorrow night at Fat Bottom Brewery.  Freed to Lead will be the topic of conversations, among many good others
  • Tentative hold for the next 12th man leadership event, led by Bad Boy, on January 21st (?).  Early rumors Jerome Bettis may be in play, we’ll see…

Honored and appreciative of the opportunity to lead this morning, and appreciate each of you going all in on some Secret Santa.  Praying for a wonderful, rich and meaningful Christmas season for you and your families, and that we are reminded daily of His presence and goodness, and the real reason for the season.

En Fuego

 

 

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(Back) BLAST FROM THE PAST @ The Forge

December 15, 2018

15 PAX joined together this lovely morning to ramble down memory lane for this RETRO themed work out (at least for those of us old enough to remember these things).  – apparently Gaylord Focker does not recognize the awesomeness who is Charles Bronson)
Conditions: A pleasantly awesome 47 degrees, and more importantly NO wind.  Ground plenty enough wet to make you take notice.

PAX who made it:  Ragdoll, Cheezwhiz, (FNG) Jinxy Cat, (FNG) Mr. Opus, Netflix, Creeper, 3rd Degree, Tebow, Gaylord Focker, Stats, Typo +, Soccer Mom, Show Me, TV Guide, and Little Miss Piggy (Q – but channeling Coach Numbtucks for this one)

PAX: who FARTSACKED EVEN THOUGH THEY WERE AN HC:  Altidore, Barney Feivel, and Kermit

PreParty: 3rd Deg got it going with Soccer Mom, Typo +, and Creeper; but Mr.Opus, LMP, and Cheezwhiz  joined in justa  couple minutes late

Warm up: Q remembered to give Disclaimer this time, then channeled the 80s version of Coach Piggy with his polyester BIKE coaching shorts (stop visualizing these long hairy thighs)
Light jog around the parking lot once.
On the line:   20 yards of toy soldiers, butt kicks, long lunge
Circle up: IC baby arm circles x10 each, SSH x 15, Cherry pickers, Tennessee Prom Dates (alternating legs)

Travel to soccer field:  Indian Ruck Run (remembering old army days for sure with this one) – Partner up
Carry your partner for this Indian run, switch when you get to the end of the line

Thang 1:              Charles Bronson
Remembering this stalwart of manliness is nothing but good for the soul –we give Chuck Norris and Clint Eastwood and others all the props, while this grisly man of iron is often left in the shadows (163 show credits to his name, 11-3-21 to 8-30-03 RIP, Death Wish 1 to 5, Dirty Dozen, Once Upon a Time in the West)
Sprint x100 yds, then army crawl 10 yds. Mosey back to start line.  Before starting sprint, PAX perform 50 reps of: (Round 1) SSH, (2) Merkins, (3) Burpees, (4) Little baby crunches, (5) jump squats
Q lost his shorts about 20 yards into each sprint (Polyester doesn’t stay up so well)

Mosey over to playground

Thang 2:              Sally Merkin’s
Dang Moby still can’t figure out if he wants to bring her up or down – Merkins done on cue to the song (Q found out this week that this is a common song to use in the army for merkins so it again left him reminiscing about boot camp)—OMAHA!!!! With about 45 sec left, it became apparent that all of us Sallies were hardly able to get our jibblies off the ground, so Q switched it to squats.

Thang 3:              “Top Gun”s
Of course a retro themed workout couldn’t have an arm pump by any other name…
Hail Mary (triceps) – Partner Up (cause everyone needs a Goose to help them get the job done). Maverick does 11 Coppenhages (dips) on the ledge with feet elevated on Goose who was in plank position, then switch; Rinse/repeat with 1 less rep each round until complete
Underdog/Plank Jack 11s – Occasionally, Maverick gets all bent out of shape and goes at it alone, so each PAX to himself for 10 Underdogs/1 Plank Jacks, then work way down to 1 Underdog/10 Plank Jacks.

Mosey back to the vehicles

Mary:                   “P90x Abdominals”
Okay, so this isn’t from the 80’s but it is retro from a while back. Remember that abdominal routine from P90x that made ya burn but got really monotonous and boring…this Mary routine relives the memories…
Circle up on your six:  IC V-position bicycle fwd x15/reverse x 15, V-position Luge (in/outs with knees to chest) x10, Hello dollies x 10,  then flip over tall plank for BirdDogs (opposite arm and leg raise) x 15

CoT:  Numbers/Name-o-rama including FNG naming – OH MY! ShowMe comes through with a clutch performance today naming Mr. Opus (isn’t it supposed to be Mr. Holland?! Who cares! This is better), and 3rdDeg pulls out Jinxy Cat for us.
Closed with a sermon by Q  ?—been thinking a lot this week about how we are called to simple belief in Jesus.  John 1: 1-13, John 6:27-29 .  Don’t put the pressure on yourself to have some “radical faith” but rest in the belief and faith that God has granted you.  It is a gift of God.  Just receive it and let it transform you.

2ndF- being considered for after New Years – The Casual Pint of Smyrna

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Bomber – 12.14.18 – “Six Monkeys Humping”

19 PAX got into the Christmas spirit as they made their way through the 12 Days of Christmas on the last “Friendly” Friday of 2018.

QIC: Princess Aurora

PAX: Ride Along, Cunning Linguist, Harvey Updyke, Hi-Viz, Studio 42, Porcelain, Bad Boy, Firefox, Crablegs, Brother-at-law, T-Cell, Pumpkin Spice, Shadow, Hot Route (FNG), Crawlspace, Preacherman, Vector

THE THANG:

PAX set off on a medium mosey around the baseball fields and MPCC over to the upper lot and circled up for a little warmup pain. All exercises in cadence.

  • SSH x 12
  • SnL Squats x 12
  • Merkins x 12
  • Mountain Climbers x 12
  • LBAC w/ Good Mornings x 12
  • Cherry Pickers x 12
  • Air Press x 12

Thoroughly warm and likely wondering when YHC was going to stop being polite and start getting real, the theme of the day was introduced. The PAX would go through the 12 days of Christmas building on each day in the same manner as the song, and those days went a little something like this:

  1. A Lap Around the Parking Lot
  2. Jump Squats
  3. American Hammers
  4. Clerkins
  5. Burpees
  6. Monkey Humpers
  7. Flutter Kicks
  8. Imperial Squat Walkers
  9. Hop Kicks
  10. Jump Lunges
  11. Thrusters
  12. High Knees

This turned out to not be as friendly as some would expect, but YHC is convinced it was at least friendly in spirit if not physically. What’s better than a bunch of grown men butchering a classic Christmas carol with shouts of “Six Monkeys Humping” echoing through the parking lot?

Upon completion of one final AYG lap, PAX moseyed back to the lot to hold a Boat Pose for 60″ in honor of the wet ground.

COT/BOM

MOLESKINE:

YHC got a little defensive when Hi-Viz and Bad Boy questioned his math, but there is speculation that perhaps it was either misspoken or misheard. Regardless, the point was ultimately made that Christmas would be Day 12 from this point in time. This was enough for YHC to build a workout around even if the true “Twelvetide” is Dec 25 – Jan 5. All is forgiven.

BULLHORN:

  • Libeery on 12/18 at 7:30 – Fat Bottom Brewery.  PAX will be discussing the F3 book Freed to Lead. Reading, while highly encouraged, is not required to join the fun.
  • Christmas Day workouts will be OYO. Coordinate amongst yourselves should you wish to work off the cookies and milk.
  • NYD Convergence to return to FRA aka The Hill. Likely time will be 0700 – 0800. Here’s hoping it’s not 7 degrees outside again.

PA out.