Backblasts

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Partner Work

When: 12-3-18

PAX:  Accounts Receivable, CCR, CAPSLOCK, Dine-n-Dash, Dr. Smartt, Dupree, Big Perm, PSL, Ludwig, Tampa Libre, Boy Band, Too Tall, White Russian, Gaylord Focker, Lumberg, Bagger Vance, Edible Arrangement (QIC)

Warm Up:
Mosey around the AO
SSH x 20
GMornings x 10
BAC x 10
Reverse BAC x 10
Seal claps x 10
Air presses x 10
WMays x 10
Squats x 10
Merkins x 10

The Thang:
Partner 1 – Lap around bball field
Partner 2 – Begin combined 75 burpees/150 merkins/300 squats/400 LBC’s until Partner 1 returns
Rinse and repeat until above completed

Lt. Dangers across parking lot
Lt. Dan back
Suicide across lot

Mary:
Flutter kicks X 30
Hello Dolly x 20
Freddy Mercuries  x 10
Box cutters x 10
Low Plank

BH:
Continued support for Vegemite’s wife following surgery.  Prayers for all those expecting and with little one’s on the way.

Always a pleasure,
EA

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Licking wounds

PAX: Black Widow, Backlash, Offshore, Olan Mills, Umbrella, Funyuns (QIC)

Conditions: 36* clear

6 PAX made the right decision and posted at The Purple Cow this AM. YHC was still feeling blue from the SEC Championship game (I hate Bama and the refs they have on payroll), and really wanted to fartsack and lick my wounds from the gut wrenching defeat of my beloved Bulldogs. Alas, I DRP’d and made it out to Q this beautiful morning.

Mosey from BMS to GWP parking lot for COP:

SSHs x 3OIC, BACsx10IC, SCsx10IC, APsx10IC, RBACsx10IC, GMsx10IC, WMHsx10IC, Merkinsx10IC, MCsx10IC,  Supermansx10IC, ASTsx20IC, Squatsx10IC, BKsx15IC

The Thang:

Line up at end of parking lot. Bear crawl for 4 lines, then switch to crab walk for 4 lines, Repeat sequence till  reach other end of parking lot. Plank for 6

Go back to other end, but crawl bear and walk crab, plank for 6.

Spartan 100: Sprint length of parking lot with 10 merkins at end of spring. We did this every minute on the minute for 10 minutes.

40s: Step-ups and dips at picnic table. 30:10, 25:15, 20:20, 15:25, 10:30

Back to end of parking lot for BC, CW, CB, WC switching every 3 lines to other end.

Mosey with politician mixed in back to BMS for Mary

Mary: 15 8ct body builders, 20 FKs IC, Alabama prom date x 10 IC

COT/BOM

NM: Glad I got out of the fartsack this AM. Always good to be with the PAX. Pleasure to lead. Good work by all.

Bullhorn:

12th man leadership luncheon at RCC this Friday. 11:30, $20 per person. Hit up Umbrella for RSVP and more details.

Praise for Backlash’s father’s MRI coming back negative

Remember MP’s wife Ginny Burton. Brest cancer. Starts chemo this week.

Continue each day to strive to be better. Keep getting after it in all aspects of life.

Funyuns

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The Stormy Seas of Nolensville!!

Peg Leg Workout

In the wet/windy/ stormy gloom of Nolensville 10 PAXS got to work and let the world know there is no such thing as excuses. We picked one leg that was our “injured” leg and got to work. (I needed some company with my broken toe).

PAX: NumbTucks (QIC), Nimbus 1500, Creeper, Gaylord Focker, Mic Drop, Stats, Altidore, Show Me, Little Miss Piggy, Sterno

Warmup:
Up Straddle Hop IC (20)
Squats (15)
Arms Circles (15)
Air Presses (15)
Overhead Claps (15)
Merkins (10)
THANG 1: Boo Boo Bear Crawl Partner
Partner up, and both boo boo bear crawl with one leg to a designated spot in the middle. Once they meet in the middle they perform 10 Bruce Merkins (one leg crossed over the other and clap hands. Boo boo Crawl bear back. 2 Sets. Now that we are nice and warmed up on to THANG 2
THANG 2: Broken Wheel Barrel / One Legged Burppee 
One partner wheel barrels with one leg to designated spit and the each PAX performs 10 one-legged burpees. Switch partners with the wheel barrel back to the start and each perform 9 one-legged burpees. You finish once you get to one-legged burpee (we went down two after 6). Now we are angry let’s move on.

** We ran to the Elementary and halfway did 1 min “wall sit” against the side of the bus.

THANG 3: DIDS With Scorpion Dry Docks
 20 dips, 15 Irkins, 15 Scorpion Docks (Carolina Dry Dock with one leg in the air), 10 Dirkins. We decreased by 5 until every exercise was at 5.
THANG 4: Captain Therkin
(1 bog boy sit up / 4 American Hammers). A ratio of 1:4, we ended up with 8:32; 5 Merkins in between each set
MARY (extended) – TABATA (45 sec / 10 sec break)
Flutter Kicks IC
Hello Dollys
LBCs
American Hammer
Planks High
Plank Low
Freddy Mercuries
Leg Hold 6 inches off the ground
LBCs again
WW1sThats it folks!

– Remember December 7th Christmas Part at 6pm..
– Advent devotion starts today
– Pray for Little Miss Piggy’s wife (had breast cancer last year and looking at more medical procedure this year)

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11/30: Bear Crawl 1-2-3 with a Burpee Ladder Home

14 HIM weathered the wet to conquer the Bomber Bear Crawl 1-2-3 and Burpee Ladder home.

QIC: Pumpkin Spice

PAX: Bicentennial Man, Crablegs, Cunning Linguist, Harvey Updike, Hi-Viz, Lunch Lady, Porcelain, Princess Aurora, Ride Along, T-cell, Tiny Dancer, Trapper Keeper, Vector

THE THANG:

Quick disclaimer, then a Mosey on the greenway towards the outdoor gym, pausing there for some COP, in cadence of course:

  • SSH x 15
  • High Knees x 15
  • LBAC x 15
  • rLBAC x 15
  • Air Press x 15
  • Side Straddle Squat x 15

A quick additional mosey around and back to the outdoor gym, then the fun began. The PAX partnered up for the Bear Crawl 1-2-3 (see attached map). One started the team count of the following exercises:

100 Merkins

200 LBCs

300 Squats

The other partner started bear crawling to the adjacent parking lot. Once they arrived at the lot, they gave an AYG around the sign in the middle of the lot and then back to tap their partner out to swap roles. The fun continued until the 1-2-3 exercises were complete. Alternating 30-second elbow planks and tree huggers were aplenty until the six arrived.

We’re just going to mosey back to the cars, right? No, sir. We made back eventually — but we took the burpee ladder home.

  • Mosey for a bit
  • Stop and do 10 burpees
  • Bernie for a bit
  • Stop and do 9 burpees
  • Side travel hop facing right for a bit
  • Stop and do 8 burpees
  • Side travel hop facing left for a bit
  • Stop and do 7 burpees
  • Little baby arm travels for a bit
  • Stop and do 6 burpees
  • Reverse little baby arm travels for a bit
  • Stop and do 5 burpees
  • Broad jump for a bit
  • Stop and do 4 burpees
  • High knees for a bit
  • Stop and do 3 burpees
  • High skips for a bit
  • Stop and do 2 burpees
  • Mosey for a bit
  • Stop and do one final burpee
  • AYG back to the shovel flag (~200 meters)

BULLHORN:

  • 12/7: Leadership Luncheon.  Richland Country Club at 11:30. Details on Slack. If finances are tight, please don’t let that be the reason you can’t come — T-cell has offered to cover anyone who is in a financial bind — DM him on Slack.
  • 12/7: Friendly Friday! Needs a Q too.
  • 12/11: Bicentennial will be leading the next round of F3 Libeery – December 11th at Fat Bottom Brewery.  Freed to Lead is the book of choice, but feel free to join even if you haven’t read it.

Strong work gentlemen!

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Long Live The Hill – 11/29/2018

PAX: Venus, Red Skull, Too Tall, Frugal MacDoogal, Boy Band, Black Lung, Life Champ, Crablegs

WOR

Brief mosey to the football field followed by SSH, squats, LBAC (f/r) and some air presses.

THANG

We landed at the football field and enjoyed the amazing view from up there. The Thang consisted of a series of ladder type exercises using the goal line

Round 1: Run from goal line to the 10 and 1 burpee. Back to goal line and to the 20 for 2 burpees, repeat to the 50 for 5 burpees

Round 2: Repeat with 2,4,6,8 and 10 burpees on the same lines

Round 3a: Starting at the goal ilne, bearcrawl to the next numbered yard line and do that number of LBCs (10 at the 10, etc) until you get to the 50yd line where we rest with 50 squats.

3b: bearcrawl to the next numbered yardline and do that number of american hammers (40 at the 40, etc).

Round 4: Turning it around

Broad jump to a numbered yard line, do half (0.5) of that number of merkins

5 at the 10, up to 25 at the 50 and back down to 5. Many PAX had to modify this one, YHC with the most modification.

Round 5:

Lunge to a numbered yard line, do half (0.5) of that number of squats

5 at the 10, up to 25 at the 50 and back down to 5.

Mary

Box Cutters x 21

Alabama Prom Date x 20

JLo x 20

LBC x 20

Flutter Kicks x 20

Good Morning x 10

Bullhorn:

12/7 Leadership Luncheon as first Friday.  Richland Country Club at 11:30. Details on Slack.

NMM:

Thanks to the men of #TheHill for their hospitality and allowing me to pay my debt from deleting the slack channel. All out there be sure to practice safe slack. I appreciated the warm welcome, hard work from the PAX and the great scenery in addition to the coffee from Frugal MacDoogal. Will hope to make it back another time soon.

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11.29.18 – Increased Gravity at the Pound

Image result for macarena

Conditions: 37 degrees felt forgiving after the past few mornings. The PAX are thankful for the conditions and the chance to get a good workout!

3rd Degree led the PAX in a pre-party consisting of five pull-ups, five plank jacks, American Hammers and six Iron Mikes on the minute for 10 minutes. Participants included Creeper, Soccer Mom, 3rd Degree, Numbtucks and Cheese Whiz. The pre-party was kind enough to assist Barney in placing the coupons for the Thangs ahead.

14 PAX became one with The Gloom including: 3rd Degree, Soccer Mom, Cheese Whiz, Stats, Pocahontas, Sprinkles, Mic Drop, Inspector Gadget, Creeper, Numbtucks, Tebow, Altidore, Nimbus 1500, and Barney Fievel (QiC).

Disclaimer (non-standard)

Warm up:

After a quick half mile mosey, the PAX performed the following exercises to the cadence of “Here Comes the Hotstepper” by Ini Kamoze in constant motion:

  • Side to side overhead claps
  • Imperial walkers
  • Iron Mikes
  • Squats
  • Slow SSH

We’re nice and toasty for a new Thang!

Thang 1: Calculated Coupons

PAX line up with one large coupon (20 pounds) and one small coupon (5 pounds). A second 5 pound coupon awaits each PAX across the parking lot.

PAX begin with Hair Burners across the parking lot using the 20 pounder. Once there, the 20 pounder is left and the 5 pounder is transported back to the starting position via the crab walk. Finding themselves with two 5 pounders, each PAX cross the parking lot once more via lunges with one coupon in each hand.

Thang 2: Rock Hard Macarena

This is pretty simple. We performed the “Macarena” to the music with a 5 pound coupon in each hand. If anyone felt humiliated, their humiliation was quickly replaced with sore shoulders and arms.

Thang 3: Coupon Dodgeball

20 pounder = 4 points

5 pounder = 1 point

PAX count off into 1’s and 2’s to create two teams. All coupons are placed on the center line. Everything is performed while crab walking. PAX transport coupons back to their team’s line via the crab walk. PAX are able to take back as many coupons as they’re able each attempt. The side with the most points after 5 minutes wins!

Team 2 brought home the W today with a score in the neighborhood of 25-8. Way to show everyone that Team 2 is actually #1, or something.

One more half mile mosey finds us ready for some Mary.

Mary

Circled up for some GM and WMH OYO. 15 seconds of deep breathing closed us out.

Post party consisted of 33 derkins and was attended by 3rd Degree, Barney Fievel, Soccer Mom and Nimbus 1500.

1 Corinthians 1:17 – For Christ did not send me to baptize, but to preach the gospel—not with wisdom and eloquence, lest the cross of Christ be emptied of its power.

Don’t forget about the F3 Christmas Party hosted by Numbtucks!

  • Date: Friday December 7th @ 6pm
  • Location: 601 Mer Rouge Drive
  • Details: Adults only. There are still openings for one dessert, one beverage and two side dishes. RSVP with Numbtucks.

-BF OUT-

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Titan 11.28.2018 – Iditarod/IDIDarod

PAX: T-Cell; Princess Aurora; Rev; Sand Lapper; Blue Mule; Porcelain; Trapper Keeper; Bicentennial Man; Cunning Linguist; Brother at Law (QIC)

10 brave men climbed out of bed this morning, despite their weather app displaying a temperature in the high teens.  Fortunately, the wind was calm and we quickly shook off the chill.

WOR

10 SSH

Mosey, with 15 SSH  speed bump to move all them limbs

Circle up on backside of Parthenon

20 SSH

LBAC x15

Reverse x15

10 low and slow squats

10 GMs

10 WMH

 

THANG

Inspired by Porcelain doing “DID Sprints” a few weeks back, I decided to build a few circuits around DIDs.”

First: DID Sprints x2: 20 dips, 15 incline merks, 10 declines, sprint the ellipse

Mosey to front of Parthenon

Second: Animal Kingdom DIDs: 20 dips, 15 incline merks, 10 declines.  Crab walk length of Parthenon; bear crawl short side of Parthenon (core and SSH for the six); duck walk long side of Parthenon; crawl bear short side of Parthenon.

Mosey to McDonalds Amphiteater (TM).

Third: Elevation DIDs x2: 20 dips, 15 incline merks, 10 declines, then 10 box jumps, 20 step ups.

Mosey to playground with an AMRAP partner pullup finisher.

 

Mosey to statute for Mary

15 J-Lo’s (h/t to CCR for suggesting this one because she can say “I did Arod”)

10 Flutterkicks

10 GMs

 

Always a pleasure to make it out to Titan and see the Westside crew.  Everybody kept up a great pace throughout, which allowed us to get a lot of work in.

 

There were a lot of announcements, many of which I have forgotten, but here goes: First Friday lunch at Richland CC on leadership presented by Umbrella, check slack for details.  Libeery (Beer Library?) some time in December, watch Slack and read Freed to Lead–the F3 bible.  PA is coming up with a winter Ironclad challenge; watch this space.  Cunning Linguist expecting a child (based on my maths) this summer.  Huzzah!

 

Everybody made a hard decision to get out of bed this morning in quite frigid weather to get better today.  Take that attitude with you beyond the workout.  Get it.

 

Many thanks to Mrs. Rev for the cinnamon rolls.  You can really taste the difference between homemade cinnamon rolls (especially the icing) vs. Grands, and I love Grands too!  What a special world.  Grateful.

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Tardy Party

PAX: Umbrella, Backlash, Offshore, Black Widow, Life Champ, and yours Q-ly Tampa Libra.

Workout:
Mosey to the garage for a warmup – SSH, WMH, Imperial Walkers, Hillbillies, BACs.

Part I: Partner up.

  • Partner 1 does a wall-sit and holds Partner 2’s leg for 9 Bulgarian Split Squats each leg.
  • Partner 1 carries Partner 2 up the ramp
  • Partner 1 does a wall-site and holds Partner 2’s legs for decline merkins
  • Partner 1 carries Partner 2 up the ramp
  • Switch  and repeat until you reach the top

Part II: 7’s

  • Referee jump with a jump squat at the bottom of the garage
  • Up the stairs
  • Speed bump at the top = Side plank with 3 leg lifts on each side
  • Down the stairs
  • Shoulder-tap hand-release push-ups
  • After the first round we modified for time and stay on the top of the garage

Mosey back to the cars, quick mobility work, COT, prayer, and coffee.

Came in a minute late and held the group a few minutes late, my apologies for that and thank you for your grace.

Prayers/Announcements:
Bagger and Frogger heading down to FL
MP’s wife was recently diagnosed with breast cancer
YES benefit concert and prediscussion about F3 drive for the Christmas Store

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Titan – 11.21.18 – “Gnarly”

11 PAX previewed YHC’s latest “evention” – the Gnarcourse – at Titan.

QIC: Princess Aurora

PAX: Harvey Updyke, Hi-Viz, T-Cell, Preacherman, Pumpkin Spice, Reveille, Crawlspace, Right Said, Cunning Linguist, Porcelain

THE THANG:

After a nice jaunt around the Parthenon, PAX circled up by Lake Watauga to count cadence with the ducks:

  • SSH x 15
  • Squats x 15
  • WMH x 16
  • LBAC F/R x 12
  • Merkins x 10

Mosey back to the cars to pick up our equipment and explain the rules of Gnarcourse*

PAX are divided into two teams with each man getting a flag football belt to wear. At the starting point, there is a physical challenge – in this case, 20 HRM and 20 Jump Squats – before running a predetermined course (measuring .25 – .50 mi). The aim is to gain as many points as possible in the allotted time.

  • Each lap completed = 1 point
  • Each physical challenge = 1 point
  • Full circuit = 1 bonus point

PAX are not required to do the lap and PC each time, but one bonus point is awarded for completing both each round. As an example, a strong runner might find they will accumulate more points by focusing on laps rather than stopping to do the PC. However, they would miss out on the bonus point of doing the PC for that lap. The same could be said for a tabata machine who would rather do calisthenics than run.

Now for the Gnar: when the PAX lose all three flags, they must stop for a 20 burpee penalty before continuing the course. Flags can be grabbed at any point on the course except the PC area, and there are no tagbacks.

Team with the most points wins.

*rules are still not set in stone, but feedback from this first go and subsequent trials will help shape the event for the 2019 Gnarcourse Grand Prix – oh yeah, it’s coming

In the end, Team Blue barely edged out Team Yellow by a few points with most getting in at least 4 full circuits,

COT/BOM

MOLESKINE:

I’ve been scheming the Gnarcourse for a couple of months now, so I was glad to have a great crew to experiment with the first trial.  There was some swift evasion and steadfast patience exhibited by several PAX, and the experience can only get better from here! Be on the lookout for more opportunities as well as the pre-blast for the 2019 Grand Prix.

BULLHORN:

  • Dec 7 – Friendly Friday
  • Dec 7 – 12th Man lunch opportunity at noon at the Richland Country Club. Ping Umbrella on Slack to get signed up.
  • Dec 10 – Christmas gift giving at Nashville Rescue Mission – see #3rdF on Slack or ping me to get signed up.
  • Go Tigers.

PA out.

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Oregon Trail Part 2

Conditions: 25 degrees

16 PAX in Attendance: 3rd Degree, Tebow, Altidore, CheezWhiz, Stats, Nimbus1500, ShowMe, Netflix, Creeper, Sterno,  SoccerMom, Inspector Gadget, NumbTucks (NimTucks this morning), ragdoll, Barney Fievel & WMD.

PreParty: 3rd Degree, SoccerMom, CheezWhiz, Creeper and Gaylord Focker (Don’t know what they did, I’m more of a Post Party kinda guy)

Warm up:
Started circled up for 10X: Twist Lunges, Knee Tucks, Toy Soldiers, T Merkins, Prisoner Squats & Prisoner Iron Mikes?

Prairie Problems
Partner swap:  PAX 1 Prairie Grass Pullups (Burpups) 10X, while PAX 2 completed as many “side plankups” as possible.  Swap then Rinse and Repeat for 10 mins

Base of the mountain 
The cold is tough on those wooden wheels.  15X (Broken Wheel) One Legged Hops on the Right Leg, 10X Angle Grinders, 15X One Legged Hops on the Left Leg, 20X Mountain Climbers.  Rinse and Repeat from the park entrance to the back parking lot, otherwise known as the Rockies

BurpBack Mountain 
Gotta do what you have to keep warm with your partner.  PAX 1 did Politicians up the Hill and Bear Crawled down 3X, while PAX 2 did Burpees.  Swap then Rinse and Repeat until there were an aggregate of 50 Burpees done by the pair.  Part way through, we lost some feet to frost bite, so the last 25 were one legged Burbees.

Quick Snake Run back to home base

Mary
30 Seconds of: Reverse Crunches, American Hammers, Jack Knife Sit-ups, One Legged Prom Dates (one round per leg, while my name was bellowed in a compromising way be the PAX), Wine mixers, Crunches, Mountain Climbers & Freddie Mercuries.

Post Party
Nimbus1500, 3rd Degree, CheezWhiz, Creeper, NumbTucks and SoccerMom & Barney completed 10 Yurpees