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Westeros – 08/21/17 – “Brotality”

QIC: Princess Aurora

The PAX: Third Person, Crawfish, Porcelain, T-Cell, Iron Lung

 

6 PAX posted at Westeros for some sun salutation before the Great American Eclipse. YHC had promised it was gonna get weird, and YHC delivered.

 

THE THANG:

 

Long mosey to the gym parking lot by West End Middle to initiate launch sequence aka COP. All exercises IC.

 

  • SSH x 33
  • IW x 33
  • Air Press x 33
  • Merkin x 33 (1ct)

 

Head over to the lot off of Bowling . PAX pair up for a tribute to the day’s 22nd member of Solar Saros 145. Similar to Dora 1-2-3, P1 runs to the top of the hill and back while P2 performs AMRAP of first exercise. Team goals for each are 145.

 

  • Squats
  • Air Presses
  • Reverse Crunch
  • Overhead Squats
  • Smurf Jacks

 

Hop onto the wet soccer field for some Copernicus-inspired work. And now a long, but totally worthwhile explanation: PAX form a group in the middle of a circle (drawn out in the dew in this case) to play the role of the Sun. Keeping the same partner, two PAX step out to the edge of the circle in position to “orbit” the Sun and call out an exercise for the Sun to perform. P1 (Earth) performs burpee broad jumps around the circle while P2 (Moon) bear crawls around him. Each time the Moon completes one revolution and gets between the Sun and the Earth (Eclipse), both PAX perform 5 Merkins. This continues for one full “year” at which point another pair switches out. Rinse and repeat until each pair has played both roles.

 

Now that it’s over, mosey back to the launch point for 7MOM, all IC.

 

  • Scissor Kicks x 33
  • LBCs X 33
  • American Hammers x 33
  • Plank x 33″
  • Side Plank R/L x 33″

 

COT/BOM

 

MOLESKINE:

 

Great to have everybody out there for the third week of Westeros, and a special thanks to Iron Lung for making the trek. It was the best birthday gift a Q could ask for. Since this is so late, I hope everybody was able to enjoy totality yesterday. If you didn’t, make plans to head to northwest Kentucky in 2024 where it’ll be happening again.

 

BULLHORN:

 

  • Hambone has the Q at Titan tomorrow. Should be rucking awesome.

 

  • Check out The Hill on Thursdays at FRA. Rumor is that you actually have to sign a waiver, so no verbal disclaimer needed when you Q there!

 

  • Speaking of, we need Qs for The Hill, Bomber, and Stonewall this week. There are too many PAX in F3 Nashville for this to be the case. If you’re feeling nervous, unfit, or inept, ask somebody to co-Q with you. You’ve heard it before and you’ll hear it again: F3 is about the invigoration of male community leadership. Time to give back to your brethren and help them better themselves. You’ll better yourself in the process. Now let’s get that Q calendar filled up.

 

PA out.

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Century Club 2.0 at DETENTION

THE PAX
D’Mish, Black Widow, Yard Sale, Grease Trap, Edible Arrangement, Faulkner, Cinderella, Dupree, Ludwig Von Osh Kosh, Boudin, Dine n’ Dash, T-Swizzle, Calfkiller, Yoder, Tidy Cats, Venus (the female razor), Too Tall, Blackwater and CCR (YHC)

After we made it through Sunday evening with the Detention Q slot still open, I decided it was time for the next installment of the Century Club. I have no idea the temp or humidity, but I do know that I started sweating like a pig 2 minutes in.

Mosey around the back of the school to the pavilion. Apologies to my man Cinderella for the rolled ankle…gotta watch out for those sink holes back there.  Circle up under the pavilion for some SSH, WMH, GM, Hop Kicks and slow and low merkins.  All in cadence…all 10 reps.  Mosey to the parking lot for the main event.

THE THANG
Century Club 2.0
At the last minute, I decided to change things up a bit. Rather than the more regimented Century Club 1.0, I decided to make this a little more free-flowing.  It took Calfkiller and Yard Sale a little while to warm up to it, but I think they were good by the end.

Here is how it went. Perform 100 reps of 10 different exercises (listed below).  The only rule is that you cannot rest in place.  Once a PAX was ready for a break, they were to run across the parking lot to the opposite arrows and resume their reps until they reached 100.  PAX were free to break it up however they saw fit.  Seeing that almost all PAX had deferred their Burpees until the very end, we switched to mandatory burpees when the clock struck 6:11am.  Three minutes of burpees, 1 minute of mary and we were done.

MOLESKIN
A couple thoughts on this. First, NO ONE finished.  Not even close.  I learned that Mountain Merkins (new exercise) are terrible and quite possibly worse than atomic merkins (introduced during Century Club 1.0).  100 of them took up a good chunk of the morning.  With a few tweaks, I think this modified version will be back.

After a few announcements, prayers for Cinderella’s daughter during her surgery, Kemp family, etc… Faulkner asked if he could close us out in prayer.  He probably in the middle of his relocation to London as we speak.  He had some great words for the group and will certainly be missed.  Open invite to crash his pad if anyone is passing through downtown London.

A pleasure as always…be sure to sign up to Q to avoid the Century Club coming back anytime soon. F3 does not work without everyone doing their part to lead.  I am always game to co-Q or assist in any way I can with a VQ.  I know many others feel the same way.

Until next time,

CCR

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Doom and gloom of the ECLIPSE – August 21, 2017

21 PAX – Dupree (Q), Cinderella (Co-Q), Too Tall, Due Process, Drone Zone, Big Bang, Ludwig, Blacktop, Boudan, Grisham, Calfkiller, Venus, Accounts Receivable, Blackwater, T-Swizz, Yard Sale, Vegemite, Olan Mills, Dr. Smarrt, Dine and Dash, Arbon.

Warm up – Side straddle hop, Willie Mays Hays, Good mornings, baby arm circles (forwards and backwards), seal claps, slow squats, and slow merkins.

Thang – The theme was ECLIPSE for the supernatural phenomenon of the solar eclipse coming through Nashville. We completed each phase of the ECLIPSE with running in between. Each phase were as follows:

E – Elevens – Jump Squats and Merkins
C – Carolina Dry Docks (50)
L – Lunges (100 total)
I – Imperial Walkers – (100 total)
P – Pull Ups – (20)
S – Squats – (40)
E – Elevens Burpees and Mountain Merkins

We did 2 minutes of “on our 6” work – Flutter kicks and LBC’s.

Finished up with some masterful prayer by the pastor himself, Dupree.

** Be careful to not look directly into the sun without approved eye wear. Cause if you do, then we will be seeing you, but you won’t be seeing us anymore.

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26 PAX @ Cruel Hall Friday 18 August 2017 – Jack Webbs and Hill Sprints

26 PAX post at Cruel Hall Friday 18 August 2017.

 

The 26 PAX were YHC Blue Mule, Foxtrot, Black Lung, Bagger Vance, Swampfox, Mattress Money, Vegemite, Accounts Receivable, Dupree, Yardsale, CCR, OSHKOSH, Blackwater, Due Process, Books-A-Million, Olin Mills, Big Strick, Grisham, Spring Breaker Ricki Lake, Dine-N-Dash, Nightstand, Pre-Vac, T-Swizz, Blue Dad, Mike Boss, CAPSLOCK.

 

Long mosey around the area where the buses pull in and back to start for warm-o-rama.

 

WARM-O-RAMA: Good Mornings, squats, Willie Mayes Hayes, baby arm circles forwards and backwards.

 

40 count four-count flutter kick in cadence.

 

JACK WEBB PERMUTATION ONE: One pushup. One overhead arm press. Pyramid up to ten of each. Then do the same process from ten down to one. That totals 110 pushups and 110 overhead arm presses.

 

Mosey over to the covered pavilion.

 

THANG UNDER THE PAVILION: Team up in groups of threes. Two people alternate flutterkicks and overhead arm claps while one person moves from one end of the pavilion to the other. Round one was [for the life of me I can’t remember what the first movement was!]. Round two was burpee broad jumps. Round three was sprints there, back, and there again. Round four was Lieutenant Dans.

 

Mosey down to the hill for hill sprints.

 

HILL SPRINTS: Sprint up the hill then mosey back down. Repeat three times.

 

JACK WEBB PERMUTATION TWO: One pushup. One four count overhead arm pres. Pyramid up to ten of each. That totals 55 pushups and 110 overhead arm presses.

 

MARY: 20 WW2 situps, 20 four-count crunchy frogs, 20 four-count flutterkicks, 20 four-count hello Dollys, high planks.

 

It was a pleasure leading you gentlemen and I’ll see you in the gloom.

 

Blue Mule Out

 

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Four PAX @ Titan Wednesday 16 August 2017 — Sprints and Miscellaneous

Four PAX post at Titan Wednesday 16 August 2017.

 

The four PAX were YHC Blue Mule, Crawfish, Porcelain, and Hardballs.

 

All PAX do a long mosey around the park to the concrete loop on the east side of the Parthenon. Each PAX sprints around the concrete loop while the other three PAX performs a stationary exercise. A round is complete when all PAX sprints around the loop. After each round the PAX perform a new stationary exercise.

 

Round One: Merkins

Round Two: Squats

Round Three: Overhead Arm Claps

Round Four: Lieutenant Dans

Found Five: Dips (Crawfish’s Pick)

Round Six: WW2 Situps (X’s Pick)

Round Seven: Overhead Arm Press (Porcelain’s pick)

Round Eight: Starjumps

Round Nine: Chest-to-ground diamond merkins

Round Ten: Burpees

 

Once all that was complete, all PAX mosey back to the starting point – with only one minute left, all PAX do LT Dans to end out the post.

 

It was a pleasure leading you gentlemen and I’ll see you in the gloom.

 

Blue Mule Out

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21 PAX @ Sir Ellington Tuesday 15 August 2017 — Moby, Olivia Newton John, and Justin Bieber

21 PAX @ Sir Ellington Tuesday 15 August 2017. Weather was low 70s but very humid. This is the third Q by YHC during the Week of the Mule

 

The 21 PAX were YHC Blue Mule, DMish, Bagger Vance, Funyuns, Big Stick, Razor, Big Bang, Too Tall, Yard Sale, Calf Killer, El Maestro, Cowboy, Karamazov, CAPSLOCK, Binary, Dr. Smart, FNG (Black Lung), RBON, Prevac, Edible Arrangments, Dupree.

 

SHOCK AND AWE: One starjump, two burpees, three starjumps, four burpees, five starjumps, six burpees, seven starjumps, eight burpees, nine starjumps, 10 burpees. Total is 30 burpees and 25 starjumps to get things rolling.

 

Mosey to top of hill.

 

WARM-O-RAMA: Squats, willie mayes hayes, baby arm circles forwards and backwards.

 

40 count 4 count flutter kicks.

 

MOBY FLOWERS PUSHUP CHALLENGE: Put on the song “Flowers” by Moby. Each time the lyrics say “up” go to top of a pushup, each time the lyrics say “down” go to the bottom of a pushup. This is a tough challenge – TClaps to all PAX who completed all pushups without having to rest.

 

Mosey to building other side of the loop.

 

OLIVIA NEWTON JOHN AND STAR JUMPS: Put on the song “Physical” by Olivia Newton John. During the song all PAX perform flutterkicks or Jane Fondas or hello Dollys to the beat. Whenever Olivia sings “physical” or “animal” all PAX perform a starjump. Sounds simple but it is not – popping up off of your butt to do those starjumps gets you winded.

 

Mosey down the gravel path past the beefarm to the wooden fence.

 

JUSTIN BIEBER “BABY” MERKIN CHALLENGE: Put on the song “Baby” by Justin Bieber. During the song all PAX perform plankjacks to the beat. Whenever Justin sings “baby” perform a pushup. That’s a lot of pushups.

 

Mosey along the gravel path back to the starting point

 

SPRINTS: Good old fashioned sprints across the church parking lot. Sprint from one side, after a quick rest sprint back to the other side, rinse and repeat several times.

 

MARY: Flutterkicks, WW2 situps, and planks for five minutes to round out the time.

 

It was a pleasure leading you gentlemen and I’ll see you in the gloom.

 

Blue Mule Out

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11 PAX @ Stonewall 12 August 2017 — Coupons, Coupons, and MORE Coupons

11 PAX swarmed to Stonewall Saturday, August 12, 2017 for the second workout in YHC’s Week of the Mule. Weather was cooperative – mid 70s and clear but very humid. Sun was up. Started at 6:00 on-the-dot as planned.

 

The 11 PAX were YHC Blue Mule, Deep Dish, Foxtrot, Faulkner, Hambone, Badboy, Cuba Libre, Binary, Crawfish, Blue Mule, Edible Arrangements, and Bagger Vance.

 

PRE-HUSTLE: T-Claps to the PAX (I believe it was Bagger Vance, Funyuns (who couldn’t stick around for the main workout), Hambone, and Edible Arrangements — my apologies if you were there and I left you out) who shoved off a zero dark thirty with their rucksacks in order to smash a ruckmarch before the thang.

 

SHOCK-AND-AWE: 10 burpees. Nine chest-to-ground diamond merkins. Eight burpees. Seven chest-to-ground diamond merkins. Six burpees. Five chest-to-ground diamond merkins. Four burpees. Three chest-to-ground diamond merkins. Two burpees. One chest-to-ground diamond merkins. That’s 30 burpees and 25 chest-to-ground diamond merkins. Makes you feel like you are shot out of a catapult! Many PAX still rolling in during the shock-and-awe!

 

COUPONS: Five coupons. Four are wrapped up bricks, weighing 25 pounds. One is a plate that is 30 pounds – weighs five more pounds but has a nice little handle. All PAX team up in pairs (one odd-man-out team of three) and take command of a coupon – gotta carry that thing around during the whole workout!

 

Coupon mosey to the stone wall next to the swings.

 

THRUSTERS AND BURPEE BOX JUMPS: One PAX performs thrusters while other PAX performs burpee box jumps. When the PAX performing thrusters reaches the designated amount of reps for the round, that PAX hands the coupon over to their teammate to perform the designated amount of reps for the round. When both PAX complete the thrusters, side-straddle-hop for the six. First round is five thrusters, second round is 10 thrusters, third round is 15 thrusters, and finally the fourth round is 20 thrusters.

 

Coupon mosey to the wire fence connected to the brick building.

 

DRAGONFLYS AND COUPON WALL SITS: One PAX performs 20 dragonflys (back on ground, hands on fence, lift entire legs and feet up and touch the top of the fence, one rep complete when feet placed back on ground, keep legs locked during this exercise) while other PAX grabs coupon and performs wall-sit. Round complete when each teammate has completed 20 dragonflys. Plank for the six between each round. Total of four rounds.

 

Coupon mosey to the basketball courts.

 

OVERHEAD ARM CLAPS AND COUPON DUCK WALKS: One PAX performs coupon duck walk while other PAX perform overhead arm claps. A round is complete when the all teammates have performed the duck walk for the designated length of the court. Round one is to nearest free-throw line, round two is to half-court, round three is to farthest free-throw line, round four is full-court. That’s a lot of duck-walking.

 

Coupon mosey to the soccer field.

 

COUPON SPRINTS: One PAX sprints with coupon, then hands it to teammate when sprint complete. If you aren’t sprinting, then pick between either preacher-sit or overhead arm claps. Round one sprint length of the soccer field and perform one burpee before returning, round two sprint length of the soccer field and perform two burpees before returning, round three sprint up the hill and perform three burpees before returning, and round four sprint up the hill and perform four burpees before returning.

 

Coupon mosey back to the start with a quick break at the water fountain.

 

MARY: 120 four-count Jane Fondas in cadence, switching legs every 20 count. Sounds easy on paper – you try it after lugging those coupons around for 55 minutes and tell me it is easy!

 

Pleasure leading you gentlemen and I’ll see you in the gloom!

 

Out

Blue Mule

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10 PAX @ Bomber 11 August, 2017 — Burpee Broad Jumps

10 PAX converge on Bomber Friday 11 August 2017 for the first workout in YHC’S Week of the Mule. Weather was nice – low 70s, clear, but humid. Beautiful sunrise. Started at 5:30 as planned.

 

The 10 PAX were YHC Blue Mule, John the Baptist, Hi Viz, Merlot, Porcelain, Hardballs, Mickey Mouse, Bad Boy, T Cell and En Fuego.

 

Mosey around driving range, short warm-o-rama of squats and arm circles and good mornings in order to get loose.

 

THE THANG: 100 BURPEE BROAD JUMPS: All PAX divide into teams of two. One PAX performs 10 burpee broad jumps out from starting line and then turns around and performs 10 more burpee broad jumps back to the starting line. While one PAX is performing these burpee broad jumps, the other PAX is performing a stationary exercise. A round is complete when both PAX have each in turn completed their round of burpee broad jumps and perform side-straddle-hops for the six. Each round involves both PAX performing 20 of these burpee broad jumps. All PAX perform 5 rounds, which totals 100 reps (20 x 5 = 20). Stationary exercises were as follows: round one merkins, round two LT Dans, round three overhead arm claps, round four squats, round five pick any of the previous rounds. 100 burpee broad jumps is a lot of burpee broad jumps – all PAX were huffin’ and puffin’!

 

Mosey back to the starting line.

 

TON OF INCLINE AND DECLINE MERKINS: All PAX pick a location on the concrete wall next to the parking lot. Six rounds of merkins. First round is five incline merkins followed by five decline merkins. Increase number of merkins performed in each round by two. This totals 120 merkins ( 5 x 2 + 7 x 2 + 9 x 2 + 11 x 2 + 13 x 2 + 15 x 2 = 10 + 14 + 18 + 22 + 26 + 30 = 120 ). That’s a lot of merkins – especially after those 100 burpee broad jumps.

 

Just enough time for Mary.

 

MARY: 20 count flutter-kicks, 20 WW2 sit-ups, two-minute plank.

 

And that’s all she wrote!

 

Pleasure leading you gentlemen and I’ll see you in the gloom.

 

Out

Blue Mule

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The Quad Killer

16 Pax came out to bust it this morning with some weights on the football field.

Warm up:
Carry weights from truck to football field
SSH
WMH
GMornings
Luitenant Dan’s

Strugth:
Station AMRAP 5 minute with partner 30 sec break between rounds to switch to next exercise.
1. 10- front squat 115 or 135lb GET LOW
2. 10- power cleans 115lb or 20 deadlifts if can’t
3. 10-KB swings 53lb or 70lb
4. 7yrd-medicine ball throws back and forth 20lb
5. 10 Turkish Getups 10 or 35lb
6. 150 yrd lunge- hands on head, knee to ground
7. Run laps around field
8. Run bleachers

Comic relief was watching people attempt power cleans and front squats.

Skipped the abs and went straight to prayer. Good workout boys!

-greasetrap

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Showing “the Jugg’s” a little TLC

QIC: Iditarod

PAX: Schnitzel, Sea Gull, Yosef, Air Wolf, Black Lung, Pharaoh, Scraps, Ace, King, Jack, Aristotle, Monkey Bars, Grohl, Anchor (FNG)

15 Pax Post to show the Juggs some TLC this morning.

Warm O Rama:

1 Lap in MMC Parking lot.  Some Bear Crawl, Crawl Bear, squats till all in

Good Mornings X 10 IC

Willie Mays Hayes x 20 IC

Michael Phelps x 10 IC

HillBillies x 10 IC

Imperial Walkers x 10 IC

Butt Kickers x 20 IC

The Thang:

YHC Introduced “The Juggs” to the Pax.  4 Gallon sized Milk Juggs filled with Water.  Pax formed two lines for Indian Runs.  Lead Pax to hold 2 Juggs.  Trade off once spinter got to Lead.

Jugg Run to the trailhead playground parking Lot.  Circle up. YHC explained that “the Juggs” required TLC so that is what we’d give them.

Round 1-Baby, Baby, Baby-TLC-Plank Jacks for the first verse-1 Merkin for every Baby said.

Jugg Run to the Round about near the Island-Air Wolf Joined us on the Lifo at the round about.

Round 2-Creep-TLC-Overhead Arm Claps for the verses Every time “creep” mentioned do a burpee.

Jug Run the long way to MMC Parking lot

Round 3-No Scrubs-TLC Lunges for duration every time “Scrub” is mentioned perform squat.

Mary:

1 Min of Flutter Kicks

Moleskin: YHC Shared about developing spiritual fitness along side our physical fitness. TClaps to Aristotle for ability to identify who was singing what parts during the Songs.  If you’d like to lead one you can sign up on out Google doc https://docs.google.com/spreadsheets/d/1cbxj6R8HnkHW-oD5vGUX1S0RPDF95Y10WL1MFwH8zf0/edit#gid=0 .  Scraps is moving on Saturday so Pop up AO at his house 9am he’ll Q there will be heavy things to lift and he’ll even feed you some little Caesars or something. Reach out if you want to help.  Starting Next Week Yosef will be the AO Site Q for Bragg’s Isle.  If you want to lead one there reach out to him.

#ISI

Iditarod