Backblasts

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Stonewall 18 AUG 2019: 6 PAX, 3 COUPONS, 60 MINUTES, GO

Blue Mule, Knightrider (FNG), Deep Dish, Skidmark, Reveille, Foxtrottalksalot

 

6 PAX. 80 degrees. Humid. 0600, GO.

 

Mosey, jumping jacks, squats, arm circles and other boring things to get warmed up.

 

The rest of the workout involved three different coupons. Coupons were three different sets of wrapped bricks. Weight = 30 pounds.

 

Coupon mosey ~1/4 mile from start point to basketball court. PAX pass them off when they get winded.

 

Tennis Court Suicides: Pair up. One PAX does a suicide (free throw, half court, other free throw, full court) while other PAX does thrusters with coupon. Rinse and repeat, exchange thrusters for squat jumps.

 

Coupon mosey ~1/4 mile from basketball court to side park.

 

Cardio: Pair up again. One PAX runs around bottom half of side park, ~1/6 mile. Other PAX does presses with coupon. Rinse and repeat, exchange presses with squats.

 

Small Dora: Pair up again. 10 reps man makers, 20 reps four count little man jumping jacks, 30 reps burpee with coupon. One PAX chips away at those exercises while other PAX moseys to tree ~30 yards away.

 

Coupon mosey ~1/4 mile from side park to start point.

 

Pull-Ups and Step-Ups: Pair up again. One PAX runs from starting point to playground ~50 yards away and performs 5 pullups. Other PAX does step ups with coupons. Rinse and repeat three rounds.

 

Coupon mosey ~1/8 mile to 11s hill.

 

11s: Diamond merkins at top of hill, pause squats at bottom of hill.

 

Coupon mosey ~1/8 mile to starting pointing.

 

Mary: All PAX took turns leading ~45 seconds of Mary.

 

Bullhorn:

-Finish your Ironclad numbers – less than two weeks to go

-Get ready for F3 GoRuck challenge in September

-Welcome FNG Knightrider (what a sweet name!)

 

It was a pleasure leading you gentlemen.

 

SYITG

Blue Mule

 

 

 

 

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VJ-Lo Day

70F clear and gloomy.  QIC: Porcelain.  Pax: Bagger Vance, hambone, blue mule, plinko, hail state, studio 42, Harvey Updike, Crab Legs, Trapper Keeper, Hawkeye, DaVinci, Reveille, Hi-Viz, Right Said, Crawl Space, Vinyl Signs, BnB

Disclaimer into a quick mosey to the field south of the Parthenon.  Warmarama: 20 don quixotes, 20 ssh, 15 slow and low squats, 15 slow and low merkins, 10 mountain climbers.

The thang: Indian run half mile for Indian Independence Day was but a ruse/setup for the main event.  The Japanese surrendered on the 14th by telegraph but it was not announced to the world until the 15th of August.  Moleskin YHC could not have scheduled better pax numbers.  Shortest to the front of the Indian line to break into even height groups of 6 for the 3 picnic tables.  We won the pacific campaign by an island hopping strategy.

Pinewood Derby Island Hopping campaign: Lift practice 10 ground to overhead.  Travel ~100m with table to different islands (trees) around the south field.  Island 1: Each table Group reps- 48 shoulder to overhead.  Plank for the 6 table.  Island 2: each pax oyo 20 each leg Bulgarian split squat using table bench then 20 air squats, hold low squat for 6.  Island 3: oyo 20 derkins then 20 burpees, plank for the 6.  Island 4: 48 bent table rows as a team then 20 oyo Carolina dry dock.   Island 5: 48 exaggerated leg raises off side of table oyo then 20 crunchy happy frogs off side of table.  Island 6: returned to home base 48 step ups oyo 10 Lt dans oyo.  Moleskin YHC was prepared to talk with the grounds keeper that drove past us but he did not stop.

Mary: Moved to edge of south field and got on line facing the shovel flag 100m opposite of us on the other side of the field.  Vacuum cleaners- wheelbarrow 10 steps then 5 derkins, each buddy 10 j-los then flap jack.  Repeated until time with most pax 2/3 of the way across the field.

COT: always fun seeing BV especially with kotters for hail state. Q calendar is looking sparse at time looking for pax to step up.  I pray we never have a total war like WWII ever again.  6 for coffee at three brothers.

 

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3-Thang Virgin Q!

PAX in Attendance – Hushpuppy (VQ), Barney Fievel (Co-Q), Numbtucks, Soccer Mom, Tebow, 3rd Degree, Cheese Whiz, Show Me, Creeper, Nimbus

Long mosey around outside perimeter fence for football field.

Stop by Barney’s beautiful black truck and pick up your coupon (20 pounds)

Disclaimer

Warm Up:

20 SSH, 10 Imperial Walkers, 30 seconds Good Mornings OYO, 30 seconds WMH OYO

Thang 1:

Mini-Cooper

Do 6 reps of the following 3 exercises and take a lap around the track. Repeat going down by 1 rep each time:

  • Blockees (coupon burpees)
  • Ginuwines (With coupon in hand, pop down into a squat while also holding coupon out in front of you. While holding the coupon in front of you, rotate left then right like a steering wheel).
  • Squats w/coupon

Thang 2:

MLB’s (Merkins, Lunges, Bear Crawls)

Three stones act as distance markers. Beginning at the first stone, all PAX do 20 Merkins, lunge to the second stone marker, and finally bear crawl to the third marker. Mosey back to first marker and repeat going down by 2 reps each time.

Q issued 9 attitude adjustment burpees because power corrupts.

Thang 3:

Deck of Death with Coupons

Clubs – Squats

Hearts – Carolina Dry Docks

Diamonds – Ginuwines

Spades – Blockees

Mary

CoT

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A Punny Day at The Hill

A beautiful clear morning in the low 70s greeted 15 PAX for a morning of weighted workout at the hill.

QIC: Skid Mark

PAX: Big stick, Vegemite, Frugal Mcdoogal, Plunger, Money Shot, Dimples (visiting), Venus, Too Tall, Yard Sale, Cowboy, Prevac, Cathy, and Cauliflower (FNG).

We started with a mosey up the steps toward the football field an then around the school to the amphitheater.

WOR: SSH x20, Good mornings x10, Don Quixote’s x10, Willie Mays Hays x10, LBACs 10 fwd – 10 bkwd, Overhead claps x10

Pax then mosied into the weight room for the start of the workout. Everybody grabbed their own 25lb weight plate (there are many like them, but this one is mine…) and paired up with a partner.

Thang:

Pull-ups: Until Failure, then 5 partner assisted (Prevac’s 35 was quite impressive, he says his kip comes naturally)

Merkins with 25lb plate on back: Until 30reps or failure

Move to the amphitheater for the rest of the workout.

Partner 1: Overhead lunge walk to the stairs (about 100ft), Partner 2: AMRAP Curls until Partner 1 stops. Flapjack to come back as a group in front of steps.

Partner 1: Walks up 1 flight of steps doing a thruster at each step. Partner 2: Weighted WWIs. Flapjack.

Partner 1: Walks the amphitheater loop, 5 overhead triceps extensions at each platform between steps and each lamp-post. Partner 2: Saturday night fever. Flapjack.

At this point, Venus began with the mumble-chatter. “I hope disco’s well”.  We should name the FNG Bikenny since he wants “to be Kenny Chesney”… This continued for the remainder of the workout.

Once we all finished we went back to the bottom of the stairs. Partner 1: bearcrawl up and down the stairs, Partner 2: Weighted front shoulder raise.

Next we left the weights at the bottom of the amphitheater stairs and mosied to a larger staircase just north of the amphitheater.  PAx proceeded to perform wheelbarrow walks up the stairs and a mosey back to the amphitheater for 30 weighted squats. Flapjack.

By Prevac….

After this, we mosied back to the weight room for weighted rows: 30 or until failure.

Re-rack the weights and mosey to the parking lot for…

Mary: Flutter kicks x20, Superman’s x10, Freddy Mercury x10, Superman-Banana in cadence. Finished with a 1min low plank.

COT

Naming of new FNG Cauliflower who is the wrestling coach at FRA.  Enough said. Turns out Venus is a pretty funny guy, and if paired with Cathy the giggle factor goes up to the level of a gaggle of middle school girls.

Thanks to everyone for giving me the opportunity to lead. SYITG.

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National Relaxation Day

Conditions: Relaxing 70s, overcast

PAX: RedSkull, Offshore, JoeyFreshwater, WhiteGold, Black Widow, Funyuns, Dimples (NC PineHurst), Cinderella, Hot and ready, CapsLock, Chiwawa, Pope, and YHC.

Warmorama: Mosey to top of the Parking Garage, 10 SSH, 10 GM OYO, WMH OYO, 25 Cherry Pickers as YHC Describes today’s Thang

Thang: Relax and put your feet up for 11’s

SIde 1: Derkins, Side 2: Hip slappers. Burpie Broad Jump as a mode of transportation both ways . 11’s quickly was changed to 7’s. YHC didn’t realize the 30yards one way would add up quick. (took us 20-25 mins to complete)

Mosey to the pullup bars: Put your feet up. 10 Toes to bar, other PAX do Flutter kicks. Flapjack and RNR. Notes: Cinderella is a pro at these and gets extra credit. YHC got called out on flutter kicks, with legs not being straight. Fuyuns filling the void of Bagger Vance.

Merkin Lovely Day: Hold Plank and perform a merkin everytime “Lovely Day” is Said in the song. Bill Withers FTW

Mary: Supermans 20 IC, LBC 50 IC, 20 BBSU OYO, 60 sec plank

Moleskin: Don’t settle for the Status Quo

Prayers for Spicoli, group prayer tonight @ Jaden Stevens House 7pm

CSAUP: 9-11 at Percy Warner stairs. Might have 2 options.

1: 440am Start with 30# ruck

2: 515am start no no ruck

both options will be done by 615-620

 

SYTIG,

BigBang

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We Improve That Which We Measure

PAX: Boone’s Farm, Princess Aurora, Foley, Cowboy, Reveille, En Fuego (QIC)

Conditions: Idyllic

5:30 AM: Disclaimer given then we mosey to the football field for…

Warmarama: SSH, WMH, LBAC, GMs and fan favorite Scorpion Stretch (thanks and kudos to Toga).  YHC informs the PAX school is back in session this week at III Pillars – what better time to undergo a physical assessment, which will be completed the final week of the school year as well to track progress.  YHC chose not to go the APFT route – opting instead for the proprietary III Pillars version.  We stress proper form and no sandbagging.  Here goes…

The Thang:

Complete the following in order, for time.

  • 40 Merkins, run 2 laps (.25 miles)
  • 40 Merkins, 30 Jump Squats, run 2 laps
  • 40 Merkins, 30 Jump Squats, 20 Burpees, run 2 laps
  • 40 Merkins, 30 Jump Squats, 20 Burpees, 10 Big Boy Situps, run 2 laps
  • 40 Merkins, 30 Jump Squats, 20 Burpees, 10 Big Boy Situps, run 4 laps

All in the PAX completed 200 merkins, 120 jump squats, 60 burpees, 20 big boy sit ups (400 collective reps) and ran 1.5 miles.  Not a lot of mumble chatter – other than Rev expressing his impressive self control in keeping two potential splashes swallowed back into the system (good work Rev!)

Results:

  • Princess Aurora – 22:43
  • Boone – 24:00
  • En Fuego – 27:00
  • Cowboy – 28:00
  • Foley – 29:30
  • Rev – 33:00 (with an impressive AYG sprint his final 100 meters)

No time for Mary – mosey back for COT.

Great effort by the six in getting the school year started right – by no means an easy assessment, but guaranteed to be easier when we go again in May.

Appreciative of the opportunity to lead,

En Fuego

 

 

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VJ-Day at Broken Wheel

On this day 73 years ago…Japan unconditionally surrendered to the USA, officially ending WWII. In honor of the sacrifice of a generation that is almost all gone, we performed this workout:

16  PAX in Attendance: WMD, SoccerMom, Creeper, MRSA, Shocker (F3Franklin), HushPuppy, Sterno, NumbTucks, RagDoll, CheezWiz,Nimbus 2000, ShowMe, Barney Fievel, Weasel, Tebow & 3rd Degree (QiC)

NumbTucks earned some Extra Credit this AM with a pre-party showing with YHC doing 10 burpees on the minute x 10 rounds. FooFighters was the BG Music. Shocker got him some from rounds 4-10. RESPECT!

Warm-Up:

  • Indian Run Warm-up lap around the 1/3 mi track with Old Glory in the lead.

The Thang 

BOMBS AWAY:

Partner up. While P1 runs the football field and Politicians back, P2 is performing AMRAP of the following exercises before flap-jacking.

  • B: Burpees
  • O: Over-head Press Squats (1 Squat and 1 over-head press at top)
  • M: Mountain Climber Merkins
  • B: Big Boy Sit ups (WWIIs)
  • S: Scissor Lunges

Intermission with AMRAP Pull-ups x 3 rounds. If <10 pull-ups reached alone, partner assisted Pull-ups substituted until 10. Then back to the football field for another acronym.

  • A: Angle Grinders (Look at the Lexicon)
  • W: Wacky Jacks
  • A: Alternating Shoulder Taps
  • Y: Make a Y shape on the ground on your 6 holding partner’s legs while they throw your legs down x 73 times as a team (split however you want)

Mosey with Old Glory to the Bridge for my favorite: Bear-Crawl-Crawl-Bear the length for the win.

CoT:

  • So thankful to live in the USA. We enjoy freedoms unheard of only 2-3 centuries ago. But freedom is never free. We honor and acknowledge that today.
  • Thankful that F3Dads Camp was a huge success!
  • Make sure to sign up for Q slots for F3 Nolensville on F3nashville.com under Q Sign up (created a link in this sentence) or 3D will take them all!
  • 3rd F opportunity to meet at F3Franklin Nantan’s house (Tortoise) to pray for Spicoli as he battles cancer. Tweet or Slack 3D for deets.
  • Speaking of Slack, get on it! Besides Twitter, it is the main source of Mumble-Chatter and hilarity (as well as plans for 2nd and 3rd F events) Here is the link again: https://join.slack.com/t/f3nashville/shared_invite/enQtMzUxNzQ3NzE5NDg5LTU1YjI4MTFlZjA1MGFkY2QzYmFjMWNlYzE5YWQ5MzZhZjc5NjgyMzNhMWZkNGQ5YTc3N2NmMmFmZGY2NjRhZTk
  • Come support HushPuppy as he has his VQ/Co-Q with Barney Fievel at The Forge Saturday.

Love getting to lead these HIMs.

Until next time,

3D, out!

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Football Saturday @ The Forge 8/11/18

PAX: Numbtucks, Cheese Whiz, Little Miss Piggy, Creeper, Nimbus, Soccer Mom, Tebow (QIC), 2-Star (FNG)

400m jog
Circle up at mid-field, disclaimer,
SSH x 15
Good mornings x 10
Burpees x 5
BACs x 10 both ways
Burpees x 5
Lunge stretch
Squats x 10

Gettin Some
First Down & 11s – squats & hr merkins (advance 10 yds after each “11” – end zone to end zone)

Partner up: “Exotic Smashmouth” – Burpee over partner in plank x 5 each (advance 10 yds – end zone to end zone)

“Exotic” side shuffle suicides – goal line to 10/20/30/40/50 yd line, 1 burpee every direction change

11s – V-ups & supermans

Mosey around baseball fields, a plank stop, and back to the gridiron

Partner up: back peddle 30 yds , bear crawl back / back step alt. lunges, 8-10 mins

Bataan death march* around track – Indian run, last in line does 3 burpees before running to front

Mary
J-Lo’s
American hammers
WWI’s

*typically includes 5 burpees, but in the moment some mercy was shown, for better or worse

Welcome FNG, 2-star. Couldn’t have been a better morning for gettin some work in. Also, college football (and NFL I guess) is almost here (go Noles). See y’all at Broken Wheel on Tuesday.
-Tebow

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Birthday Bash at Stonewall

It was 70s and glorious at 0600 as the PAX arrived at Stonewall for a morning of childhood reminiscence.

QIC: Skid Mark

PAX: Edible Arrangement, Black Lung, Deep Dish, Hambone, Care Bear, Cowboy, Vegemite, V-Squared (late arrival from Chattanooga due to internet schedule confusion

We started with a mosey around the community center and back to the parking lot for some warm-o-rama.

WOR: SSH x30, LBACs x15 f/b, Don Quixotes x10, Imperial walkers x10, Hillbillies x10, Squats x20, Merkins x10

Thang:

As it was my daughter’s 4th birthday party today, I thought we could sum up what life has been so far for a 4 year old..

Newborns go “back to sleep” and can’t really roll over – LBCs x50

Tummy Time – Reverse Snow Angels x1min 

Next they try to roll over – Scorpions x10 

Finally they get it – Superman – Banana – Rolling from superman position to a banana shape with legs and arms off the ground. On the Qs call.

Time to work on our pulling up from the floor to a sit/stand.

10 Headbangers, 5 pull ups EMOM x10 minutes

Next it was time to start moving:

Bearcrawls x20ft > Duck walks x20ft > Mosey x40ft then do everything in reverse (reverse mosey, reverse duckwalk,  and crawlbears). Rinse and repeat x3

Bearcrawls x20ft > Mosey 20ft > Sprint x40ft, then do it all in reverse again. Rinse and repeat x3

At this point we are getting more stable on our feet.  We took a mosey around the southwest corner of the park and back to the pavilion for some playtime. Children initially don’t play well together and instead do separate games on their own while standing next to each other.

30s Exercise with 10s rest alternating: AMRAP Monkey Humpers and AMRAP Picnic table prom dates (legs on a picnic table bench, back on the floor, lift the hips to the sky repeatedly)

Potty training time: Sprint 50yds from the pavillion to the port-o-potty: x5

Finally, children learn to play well together, time for a group exercise. Everybody assumed a plank position in line. The PAX at the front of the line then proceeded to do 10 rows on the climbing rope and went back to the end of the line.  Rinse and repeat with 5 rows per PAX.  

Mary: LBCs x15, Flutter Kicks x15, American Hammers x15, Freddy Mercury’s x15

-At this point, Foxtrot-talks-a-lot showed up to wish us well and then drove off to Portland brew.

COT

Coffeeteria was attended by all but Vegemite…including FTTAL who seemed to show up only for the 2nd F rather than the 1st F. Welcome to V-squared who was visiting his parents in Nashville. Unfortunately, our website suggested the workout was at 0700 and he showed up a mere 50 min late. He put in some miles after coffeeteria to make up for the missed workout.

 

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Batter Up!

Conditions: 70ish Degrees and balmy

20 PAX: Hambone, Jekyll (DR), Porcelain, Casual Friday, Red Skull, Big Ticket, Gussy, Satchmo, Bruh Bruh, Teddy, Lil Tony, Can’t Get Right, Fallout, Jersey$, Biscuit, Life Champ, Toga, Dupree, Vector, Hot N Ready (Q)

Disclaimer 
Mosey across campus to grassy area.
SSH X 30 IC
Good Mornings X 5 IC
Imperial Walkers X 20 IC
Squats X 20
Thang
 
Indian Run to baseball field. Picked up Jersey$ along the way. IR didn’t go as planned so circled up for Burpees X 10 to reset. Continued IR to baseball field.
Gather at home plate. Burpees x 5. Bear crawl to 1st  base. Merkins x 10 at 1st base. Sprint to right field fence.
Gather in right field. Carolina Dry Docks X 15. Mosey to center field.
Gather in center field. Jump Lunges X 15. Run backwards to 2nd base. Squats X 10. Super Mario back to center field. Alternating Shoulder Taps X 10 (Scratch that, make it 20). Mosey to left field.
Gather in left field. Jump Squats X 10. Sprint to 3rd base. Bear Crawl Home.
Rinse and Repeat 1X
At that point our feet were good and wet so we decided to embrace the dew filled grass.
Counted off 1s and 2s and split in two teams. This was a race across the field to the fence. Each team got in plank position in a line separated by a few feet. Last man farthest from the fence hopped over each man until reaching the end of the line and back in plank position. Continued until fence was reached.
Winner’s prize – Burpees X 10
Loser’s prize – Burpees X 20
**Team 2 with the WIN!**
 
20 Second countdown
Mosey over to basketball courts for Mary.
Around mid-mosey Biscuit was spotted cutting through buildings. Upon arrival at basketball courts, Biscuit was discovered lying on basketball court begging for mercy and claiming that the Q was “trying to kill” him. Kill attempt unsuccessful.
American Hammers
Flutter Kicks
Hand Release Merkins
Good Mornings
Flutter Kicks
Finished.
COT 
2 weeks and 2 days remain for 4:13 Strong before transitioning to Full-Time Jobs.
Great to see Wolverine during coffee. Wolverine is working with an electrician and doing great! Let’s keep praying for him.
Thank you men for for working through my first Q. Way to bring it!