QIC: Iditarod
PAX: Aristotle, CDL, Grohl, Beanstalk, Papa Juan, Yosef, Ace
Nice chill in the morning about 35 degrees. YHC had a plan to heat it up though. 1 lap around the courthouse normal followed by second lap with sides huffles and politicians. Gave brief disclaimer then had the PAX cash in with 10 Burpees then headed down main for a long mosey to the CMS field.
WOR
GM x 10 IC
WMH x10 IC
Daisy Pickers x 10 IC
SSH x 20 IC
Mosey to Cumberland pres.
11s-Burpees and Hanging leg raises (crunches for those who couldn’t hang from the 9 ft swing sets) Cobain for misremembering the height of the swingset.
Partner Up
1st Round- P1-10 Swingset Knee Tucks, P2 squats until P1 finish then flip flop 4 sets
2nd Round-P1-10 Swerkins, P2 Lunges then glip flop 4 sets
LOOOONGG Mosey baxk to court house
Circle of Trust
Prayer
Chain Gang
PAX: PSL, Donuts, Bagger Vance, Princess Aurora, Big Stick, Prevac, Pop-a-lock, Vegemite, Too Tall, Skid Mark, Ludwig von Oshkosh, Bug’s Life (FNG), Focker, Big Bang, Offshore, Venus
QIC: Floppy Disk
18…er… 17 posted at Sir E this morning for some targeted muscle group work. Funyuns left to dutifully perform his coffee duties for his bride. We missed him out there. It was a chilly 31-degree April morning.
YHC dispensed with the disclaimer before we knocked out a quick 10 merks and proceeded with our warmup mosey around the church before convening in the lower parking lot for some WoR.
WoR
SSH x20
Squats x20
High Knees x15
Slow ‘n Low Merks x10
BACs F x15
Slow ‘n Low Merks x10
BACs R x15
Beetle Baileys (Overhead claps) x15
Air Press x10
Good Mornings x10
Windmills x10
The PAX couldn’t stand any more warmup so we moseyed to the playground to start the festivities.
THANG
On the playground, 3 sets of:
10x Pullups
15x various Merkins (Diamond, Derkin, Hand Release)
20x Dips
20x Inverted Rows
Once we were all in we moseyed over to the entrance of Ellington for a first-time Sir E surprise. Complements of Prevac we did some arm work (BICEPS!!) on the chains between the brick columns along the walking path. Everyone had their own stall and we (most of us, anyway) started with 3 sets of: 30x single arm bicep curls, 30x single arm upright rows. It became abundantly clear to me that my short reconnaissance of the chains and the few reps I threw up as a test did not do full justice to the weight of the chains. 30x became 20x for the second and third set. PA demonstrated textbook form, the rest of the PAX, not so much, but we still got good work in.
For the last portion we headed over to the steep hill overlooking the gazebo for some leg-work via 7s on the hill. This was a real PAX-pleaser. The exercises were Tuck Jumps at the bottom and Hydraulic Squats at the top. PAX were instructed to reverse mosey up the hill and regular mosey down the hill. It became apparent quickly that quads would take the brunt of this portion. Many reverse moseys turned into slow/intentional reverse hill walks.
Time was drawing to a close. We took the longish loop home around the main Ag Center loop, and returned to the CUMC parking lot in time for about 80 seconds of low plank action.
MS
Great to have PA out in the gloom with us at Sir E! It was a reminder to me that I’m overdue for a visit with our west Nash F3 brethren. Welcome to FNG Bug’s Life (Marshall Alexander)! He’s a friend of Big Sticks, which everyone expressed condolences about, but besides that he’s an allright dude. Hopefully he makes it back out again soon. BV tried to cut corners again. Classic! It was fun to mix in something new at Sir E today. I really enjoyed it out there!
BH
We continued to pray for Spicoli, Olan Mill’s dad and El Maestro.
The Q calendar is wide open gents! If you want to co-Q just let me know. I’m always up for it.
Finally, the F3Nashville shirt order is live until 4/24. Get those orders in! Check Slack for deets.
Peace!
FD
Broken Wheel: Starting to Spin
Hey F3 Nashville! The new kid on the block, Broken Wheel, the newest AO in Nolensville is set to start next Tuesday 4/24/18 at 5:30am. We are looking for a successful and supported launch and want you to be on the lookout for sad clowns you know that would benefit from Fitness, Fellowship and Faith. If any come to mind, point them to @F3Nolensville on twitter, or they can email F3Nolensville @gmail.com with any questions. Numbtucks, Barney Fievel, Tebow, Auntbea or 3rd Degree are the point men for this launch. Clown car caravan on over and we’ll see you in the gloom!
16 April 2018 MARSOC short card, et al
Temp: 34
Gloom Factor: High
PAX: FTTAL, Money Shot, Life Champ, Cowboy, Cathy, Funyuns, Venus, Preacher Man, Bagger Vance (QIC)
Disclaimer 0530
Quick Mosey east then back west in lot Side Shuffle R/L, Politician
WOR: High Plank while YHC get his $#!+ together.
Cherry Pickers, Merkins, SSH, Chain Breakers, Squats, Mtn Climbers ALL X 10 IC
EVO I : Head over to the West Side of the School for 13 HSPUs OYO
EVO II : MARSOC Short Card w Mosey
- 30 Push-ups
- 30 Air squats
- 30 Crunches
- 10 Burpees
- 10 Windmills (Mosey)
- 30 Push-ups
- 30 Mountain climbers
- 30 Flutter kicks
- 10 Burpees
- 10 Cherry pickers (4-count) + (Mosey)
- 30 Push-ups
- 30 Star jumpers (or jumping jacks)
- 30 Back Extensions (“supermans”)
- 10 Burpees
- 10 Chain breakers (4-count) + (Mosey)
- 30 Push-ups
- 30 Lunges
- 30 Binary’s
- 10 Burpees
- 10 Putin Pounders (4-count) + (Mosey)
- Max sets P1 holds the “Up” position of the pull-up on the rails while P2 holds his feet Flap Jack and RnR x 3
EVO III
Wall Work
Wall Sits, Wall Sits w hip flexor stretch, Supermans, Wall Sits, Supermans w Peter Parker, Wall Sits w hip flexor stretch, Supermans w Mtn Climbers, Wall Sits w one leg on ground (switch), Supermans w one arm up, Wall Sits…
Mary:
Plank, Flutters, Plank, Burpees 1 min, Low Plank
TIME
Spotify Playlist (Les has Premium, apparently, I am not on her account thus we found out about all the Spring Cleaning BOGOS at Publix):
Crazy Train , Killing in the name , Run Like Hell, Spirit of the Radio, Harvester of Sorrows, Unthought Known, Kashmere, Knockin on heavens door GNR, NIGHT MOVES, Paranoid, American Girl, Cult of personality, The Call of Ktulu
NMM:
PAX instructed to Partner up for accountability and for someone to push them through the MARSOC portion of the Q. Those 30 Merkins at the beginning of each rotation started to suck as we got on with it.
Not much MC during today’s event, seemed to be lots of MidWife noises though.
Great to have the Legend, Funyuns post with us up in this part of town. He is the rare PAX like Big Bang that can successfully float from Nashville to The Shire to Franklin with open arms and a hearty welcome from all HIM. If you haven’t posted to a different AO in a while, I would encourage you all to do so.
Thank yall for allowing me to lead and to hone my skills with yall. Always a pleasure to see the HIM of F3Nashville get smoked with a smile and grimmace.
BH:
Continued prayers for Spicoli, El Maestro, Olan Mills. Foggy Pirate is down in the back and looks like he will be out for 6-8 weeks on a rehab program.
Keep the EH alive…
YHC,
BV
Westeros – 04.09.18 – “Three Amigos”
QIC: Princess Aurora
The PAX: T-Cell, Hi-Viz
It was a beautiful morning for the three of us who escaped the fartsack to get a little better than yesterday. After some chatter about the intimate number, we took off on a medium mosey down the parking lot and around the school and circled up at the drop-off loop.
The Thang:
COP, all IC:
- SSH x 20
- Squats x 15
- LBAC F x 15
- Air Press x 15
- LBAC R x 15
Skip over to the playground for a light circuit:
- Merkins x 50
- Split Squats x 50 (each side and all reps must be completed before switching)
- Imperial Walkers x 50
- Squats x 50
Long mosey to Fairfax and Marlborough for a brutal Jacob’s Ladder. Once all PAX were in, mosey back to the start.
3MOM:
- Boxcutters x 15
- Flutter Kicks x 15
- Leg Raises x 15
COT/BOM
Moleskine:
A small but quality trio today at Westeros. We got 3.07 miles in by my watch, and I think we had the energy to get another 2 if there was time. Saved by the bell!
Bullhorn:
- Continued prayers for strength and peace for Spicoli and his family through his cancer treatment.
- Congrats to the men who suffered the Bataan Tough last Saturday. I heard nothing but brutal things, but we can all rest knowing it was not even close to what those men who experienced the true death march endured.
- Get signed up to Q. There’s no reason there should be any blanks on the schedule for the next month. If you’re waiting until you’re sure you can make it, you’ll always have an excuse. Sign up now, and then manage conflicts as they arise. Be a leader.
PA out.
Speed #2ndf’ng….that’s a thing, right?
Pax: Vegemite, Old Hickory, Too Tall, Black Widow, Umbrella, Offshore, Life Champ, Deep six, Heister (visiting from Charlotte), Olan Mills
Mosey the long way around #theracetrack.
Circle up in the infield for the disclaimer and…
- SSH x15
- Butt Kickers x15
- Willie Mays Hays x10
- Good Morning x10
- BAC x10
- RBAC x10
Mosey over to the monkey bars for instructions. Grab a partner… preferably someone you don’t know really well.
First partner exercise 100 pull-ups. Partner 1 starts reps while Partner 2 runs a lap. Then partner lap… #2ndf’ing. Partner 2 starts reps while partner 1 runs lap. Rinse / Repeat for 100 reps.
Swap partners
Second partner exercise 200 merkins. Same routine flap jack and partner #2ndf’ing run.
Swap partners
Third partner exercise 300 WWI. Same routine flap jack and partner #2ndf’ing run. May or may not have had to cut this one short.
Mosey back to the parking lot for a 30 count of flutter kicks and some good mornings to wrap things up.
We tallied up 3.0 miles running around for anyone counting.
Pleasure leading men.
Plate Full of Fun
17 PAX: Frugal Macdoogal (QIC), Blue Mule, DMish, Too Tall, Money Shot, Dr. Smartt, Yard Sale, Funyuns, Vegemite, Dilly Dilly, Old Hickory, Heister, Venus, Umbrella, Mickey Mouse, Pop-A-Lock, Vocals
At 0530, QIC did a quick disclaimer and decided to skip the WOR to mosey to the weight room and dive right in. All PAX partnered up, grabbed a plate (45lbs) per person and moseyed to the top of the hill at the east side of the football bleachers for three rounds of fun.
ROUND ONE:
- Partner One runs down the hill and back (approx. 300 meters) while Partner Two does a weighted exercise with the plate. Rotate until complete the following four exercises and then weighted wall sit until all in.
- Clean and Press
- RDLs
- Overhead Squat
- Floor Press
ROUND TWO:
- Partner One would run down the hill and back (approx. 150 meters) while Partner Two does a weighted exercise with the plate. Rotate until complete the following four exercises and then weighted wall sit until all in.
- Curls
- Triceps Extensions
- Bent Over Rows
- Overhead Reverse Lunges
ROUND THREE:
- Partner One would run down the hill and back (approx. 100 meters) while Partner Two does a weighted exercise with the plate. Rotate until complete the following four exercises and then weighted wall sit until all in.
- Weighted Plank
- Chest Press
- Around the World
- American Hammer
Mosey back to the weight room to return the plates and call it a day.
Good work fellas!
PT Test Day
The PT Test Day
Warm O’ Rama
Lap w/ politicians, and side shuffle both ways
SSH: 16 IC
WMH: 12 IC
GM’s: 12 IC
Hillbillies: 12 IC
The Thang:
Pushup’s 2 min, all you can get
Sit up’s 2 min, all you can get
2 mile run for time
Below are everyone’s PT test scores based on the Army scoring system. Your reps and age factor in, and then give you a percentile. Total percentile adds up to a best possible score of 300. I have broken it down for record keeping by your reps today in pushups, sit ups, and run time. If any inconsistencies, please let me know. I’m also highlighting any personal records with “PR!”s.
Scraps: P: 101 PR, S:89 PR, R:17:04
100+100+70= 270
Papa Juan: P: 82, S:70 PR, R:17:04 PR
100+98+74= 272
Beanstalk: P: 43, S:50, R:20:32
63+60+16 = 139 Passed the push up and sit up, run is what brought your score down.
Iditarod: P: 67, S:64, R:16:09 PR
92+86+74 = 252
Grohl: P: 51 PR, S: 63 PR, R:23:17 PR
83+91+20=194
Yosef: P: 77 PR, S: 95 PR, R: DNP – Punished w/ Bruce Lee x30reps x 3 sets. Also kept splits for the runners.
100+100+0=200
For comparison’s sake, here are your reps from last time:
Scraps: 80-83-17:01
Papa Juan: 92-56-18:56
Beanstalk – DNP
Iditarod: 67-76-17:23
Grohl: 40-45-27:10
Yosef: 75-87-14:30
CoT and BoM.
Bullhorn: It sounds like there may be a make up test tomorrow morning. Hit me with your scores and ages, and I’ll run your scores too.
ImpromptQ at Stonewall
QIC: Skidmark
PAX: Porcelain, Cathy, Deep Dish, FTTAL, Crawfish, Shambala (visiting from Morresville, NC)
It was cold and most of the usual suspects were out all night rucking, but 7 PAX braved the cold for a good morning beat down. We started with a quick mosey to the basket ball courts.
WOR: SSH, Willie Mays, Baby Arm Circles (Forwards and Reverse), Windmills
Thang:
7 Station Loop:
1 Pax does 30 burpees in the middle of the court while the remaining 6 did a series of AMRAP exercises around the outside of the court. Exercises included: Jump-rope, Squat jumps, ‘Merkins, Table Dips, Single leg squat, and an 18lb medicine ball thruster with goal of hitting the backboard with the ball.
Round the world around the world:
We mosey’d around the basketball court performing the following exercises at each corner. Tripod Merkins: Right arm only, left arm only, right leg only, left leg only; Plank Series: Mountain climber, R side plank, L side plank, Mountain climber; then crab walk the outside with 20 WWI situps at each corner
Wheelbarrow Races:
Then we headed down to the brick parking lot and each PAX took 3 laps from the center of the parking lot up the stairs towards the basketball court as a wheelbarrow.
Rows and Squats: 40 and 200 per pair of Pax, performed at the bicycle posts
Then we mosey’d a single lap around the park as a coupon indian run using the medicine ball.
Mary:
Group Mary including: Flutter kicks, Hello Dolly, Crunchy Frogs, JLo’s, Rocking plank, and American Hammers
Thanks to everybody for coming out. SYITG.
Cruel Merkins
PAX: Donuts, Cinderella, Accounts Receivable, Skid Mark, Sharks with “Lasers”, Juan Valdez, Vegemite, Venus, Black Widow, Old Hickory, Deep Six (FNG), Olan Mills, Floppy Disk, Third Degree, PSL, Yard Sale, Ludwig van OshKosh (QIC)
Mid 40s and light wind greeted the 17 PAX who choose to end the week correctly.
Began with a capri lap and headed down to the pavilion for WOR.
20 SSH
10 WMH
10 Good Mornings
10 Butt Kickers
10 High Knees
10 Big Arm Circles
10 Reverse Big Arm Circles
Thang:
We did 3 rounds of a merkin and squat circuit. Each round consisted of 5 sets of various merkins (Diamond, Werkins, Derkins, Irkins and Regular Merkins) and squats. YHC provided a demonstration of proper merkin and deep squat technique for maximum effectiveness. Many PAX still chose to not follow his example.
Round 1 was a set of 15 various merkins followed by 25 deep squats.
After last set of deep squats, mosey to the bottom of the hill and back, 10 SSH.
Round 2 was a set of 12 various merkins followed by 8 single leg squats.
After last set of squats, mosey to the bottom of the hill and back, 10 SSH.
Round 3 was a set of 10 various merkins followed by 20 deep squats. On the last set of squats, called an audible for 30 deep squats instead.
Mosey to the bottom of the hill and head back up to the rails for 3 sets of:
10 rows, 10 hanging knees to chest, 10 dips
All in.
Mosey to bottom of the bus loop. YHC later learned it was such a tease to run back to the parking lot, only to keep going. At the bottom of the bus loop, we bear crawled to the top, sprinted across the top to the corner of the school, and moseyed back to the start for Mary.
40 Flutter Kicks
15 LBCs
5 Good Mornings – a favorite of Donuts, though I shouldn’t have done it since this is the second time he has fartsacked on coffee when YHC was on Q. It was a “mistake,” he claims.
Good work today everyone. And welcome FNG Deep Six, in what was the longest duration ever in naming a FNG. He was EH’d by Old Hickory, and showed the other veteran PAX nearby how to do a proper deep squat.
WARPATH next Saturday, 4/14 beginning at 5am at Battleground. Same AO location as the Spicoli convergence. Also, the launch of the new Nolensville AO is about a week after that. Can’t remember the exact date. Reach out to Third Degree for details if you live down there.
Ludwig