Backblasts

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World Cup Westeros 7/2/2018

Apologies for the late backblast.

PAX: Third Person, Right Said, Vector, Crab Legs, Hi -Viz ,TCell, Hambone Voucher, En Fuego, Baptist, Rocket League (FNG)

QIC: Pop-A-Lock

Met at the new overhang/awning for a oddly-shaped circle warmup. It’s World Cup season, setting a theme for a wet and wooly Westeros.

Disclaimer

Stuff. There were BAC, Seal claps, and other festivities.

THANG

Mosey to the field.

Forward, Reverse, Side shuffle, and Criss-cross halfway across the field. 3 burpees when you get there, 3 when you get back.

Quick mosey to recover.

4 full on sprints, one burpee at each end.

Mosey around the big field to recover.

Now that we’ve warmed up, time for soccer. Heavily modified Indian run – pax space out. Man in back dribbles the ball in between each pax. When he passes you, do three squats. Otherwise do SSH. Got through the line once before it was time to move on.

Next we move to the grinder portion. PAX count off, then partners do 15 Death-by-froggers. This entails PAX 1 in high plank, PAX 2 jumps over, crawls back underneath, does 5 merkins, then flapjack. Did in sets of 5. Total body crushing exercise.

Another modified Indian run – pax in back dribbles ball to front then leaves it for the back. Do around the field a couple of times.

Mary
Circle of love. All PAX in high plank. Pass soccer ball between pax. Every pass you do one merkin. If you miss you do 3 burpees. Halfway through switch to crab position. Pass with the feet. Every pass do 3 Alabama prom dates.

Done!

Props to Hambone for the very appropriate Rocket League moniker for our new, fast FNG.

SYITG,
Pop-A-Lock

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Round of 16

PAX: Bowflex (Willy Loman), Tiny Dancer, Prevac, Dilly Dilly, Hambone, Cowboy, Blue Mule, PSL, Big Stick, Brother-at-Law, CCR, Donuts, Dupree, Venus, Edible Arrangements, Big Bang (Ruck), Funyuns (Ruck), Bagger Vance (Ruck)

QIC: Floppy Disk

A pleasant 70 degrees met the 16, err… 19 determined redpillers this am at Sir E. It looked like it might be a smaller group, but 5 rolled in hot just before we started our mosey. BV, BB, and Funyuns were there, but they were doing their own Ruck workout this morning. Figure 8 (almost) mosey around the church, then circle up for some warmup.

Disclaimer
CoP (all IC)
SSH x20
Imperial Walkers x15
Good Mornings x10
Hop Kicks x11 (for CCR)
Willie Mays x10
Mountain Climbers x10
Plank Jax x10
BaC F x10
BaC R x10
Cherry Pickers x2 (for Big Stick)

THANG
Count off 1-4. 16 made for 4 round groups. Head to the playground.

Group 1: 10x Pullups
Group 2: 20x Merkins
Group 3: 20x Dips
Group 4: 20x Inverted Rows

Move to the next station once complete. We did 3 total sets varying the Merkins with Derkins and Diamonds. Plank/wait. All in. Head to the chains!

3 sets of: 20x single arm bicep curls, 20x single arm upright rows.

Head up the steep hill to the big lot for some 4 corners work. Bid adieu to Prevac. Each exercise done for roughly 90 seconds, then mosey to the next station until all stations completed.

Group 1: Burpees
Group 2: Jump Squats
Group 3: Carolina Dry docks
Group 4: Freddie Mercuries
Mosey back to the start, pick up BV, BB and Funyuns for a little Mary.

Mary
1:00 Low Plank
2:00 various stretches (a real crowd pleaser): Piriformis, Lower back, Hips
5x Burpees OYO

Done!

Twas a pleasure as always to lead this am.

MS
Great to have Bowflex from Knoxville out with us. He offered a free beatdown in return for today’s workout in Knoxville. I’ll be there in a couple of weeks so I may take him up on it. Hopefully BV, BB and Funyuns got some good Ruck work in this am. They looked sweaty enough, but it’s possible they just walked to Tidy Cats house and used his hose.

BH
Warpath and Tin Can ruck coming up on 7/21. Check Slack for deets. Think about signing up for the St. Jude Half-marathon/Marathon and joining/supporting the Kemp’s team, Team Job. Details here: http://fundraising.stjude.org/site/TR/Heroes/Heroes?pg=team&fr_id=88563&team_id=221922

SYITG,
Floppy Disk

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7s & Double QPCs

PAX: Blue Mule, Reveille, Princess Aurora, Hambone, Bad Boy, Trapper Keeper, T-Cell, Voucher, Keep The Change

QIC: Hi-Viz

CONDITIONS: 73 and muggy. What else is new?

DISCLAIMER

Mosey to the school’s front steps.

COP
Good Mornings X 10 IC
Squats X 20 IC
WMH X 10 IC
LBACs X 15 IC
Overhead Claps X 15 IC
Reverse LBACs X 15 IC
SSH X 20 IC

THANG
Mosey to the tennis court for a Quarter Pounder on the corners. Bear Crawl between each of the following:
25 Merkins
50 Mountain Climbers
75 LBCs
100 Plank Jacks
Plank and wait for the six.

Mosey up the hill and around to the side drop-off circle for 7s, It’s Jump Squats on one side of the circle and Burpees on the other. Plank and wait for the six.

We’ve got time, so mosey back to the tennis court for a reverse of the Quarter Pounder. Crawl Bear for extra measure.
100 Plank Jacks
75 LBCs
50 Mountain Climbers
25 Merkins
Plank and wait for the six.

Mosey to the parking lot.

Done.

COT

BULLHORN
-Friendly Friday is this week. Vector has the Q at Bomber. Would love to see a good crowd and some new faces, so let’s give it away and get those EHs going.
-Still time to get signed up for the TN Can Ruck. See PA for details.
-Sorry to hear Rev’s cousin faces more injuries than first thought. Keep her and the family in your prayers.

MOLESKINE
Excellent work this morning. Always good to spend time with you guys.

If you’re looking for a new podcast, I might suggest the F3 Podcast, which has recently — it seems — been relaunched. I’ve been listening to it during my morning commute and would definitely recommend it. A lot of good principles about leadership, integrity, and living beyond yourself, plus some practical advice on getting the most out of — and more importantly, giving your best to — F3 and the men in our community.

SYITG. Viz out.

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DevilDog and Dew

Purple Cow-7/9/2018

Conditions: 70s and not very muggy, but a lot of dew on the ground

PAX: Offshore, Black Widow, Umbrella, Boone’s Farm, RedBag, Skinny Jeans (FNG courtesy of RedBag), Funyuns (QIC)

5:30 AM– Disclaimer, then mosey to untouched, pristine dew covered soccer field with coupons in tow. Set cones up 50 yards apart, drop coupons, and circle up.

Warmarama: SSH, BKs, BACs, SCs, BACs(r), GMs, Tempo Merkins, ASTs, Tempo Merkins, Supermans, Squats. All x 10 IC

Thang: Modified DevilDog and BOMBS

  • 8 exercises/movements, 100 yards for each movement
  • Exercises included: Burpee Broad Jump, Crab walk/Walk crab, Army crawl (crowd pleaser), Bear crawl/Crawl Bear, 60# SB toss, 40# SB overhead shuttle, 35# ruck shuttle (arms extended in front while holding ruck), 80# SB drag/pull
  • 5 burpees were performed before each movement
  • BOMBS (5 reps each of burpees, OH presses, Merkins, Big Boy sit-ups, Squats) approximately every 5 minutes and Q’s call

BOM/COT (after quick mosey back to BMS)

NM: PAX worked hard today. Everyone was covered in dew and grass, but still got after it. One of the many reasons why I love F3 is working out in different conditions and getting used to being uncomfortable. Not much mumble chatter today, but YHC did overhear Umbrella exclaim, “This is awesome!” while pulling the 80# SB. Great to have Skinny Jeans (RedBag EH) join us in the gloom. He is a dentist and  has a podcast named, “Millennial Dentist.” As always, a great pleasure to lead and workout with you gentleman.

Pray without ceasing and Rejoice in all things!

Funyuns

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TABATA THIS

When: 7/9/2018

QIC: Grisham

The PAX: 21 men started the week off right.  Pax included:  Brother-at-law, CCR, Skid Mark, Vegemite, Edible Arrangement, PSL, Juan Valdez, Accounts Receivable, Lewd Wig, Holler back girl, A-Fib, Floppy Disk, Dine ‘n Dash, Too Tall, Black Lung, Big Perm, Reefer, Dilly Dilly, Doughnutz, Bagger Vance, Grisham

Beautiful morning. Low 70’s and not nearly as muggy as it has been.

Warm Up:

  • Ginder PT (SSH / Squats / SLDL / Lunges / Shoulder Circuit / Car. DD / ‘Mericans / Supermans / Sit-ups / Car. DD

THANG:

Part I – Strength Work:

  • Every 2 min for 4 rounds – 8 HSPU / 8 V-ups
  • Grab a coupon. Partner up.

Part II – Metcon – TABATA:

  •  For this TABATA we did 20 sec of work, 10 sec rest, then partners flap jack
  • (1) Row / sit ups with coupons
  • (2) Pull ups / clean thrusters w/ coupon
  • (3) Box jumps / burpees over coupon
  • (4) Toes to Bar / KB swing w/ coupon
  • (5) ‘Mericans / Supermans

REturn Coupons and mossey to circle – American Hammers X 15 & REv. Crunches X 15

MOLESKINE

Great work this morning. Hope everyone has a great week.

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Cruel Pony

Q: Vegemite, Hambone
Pax: Venus, Tinder, Brother-at-Law, Offshore, Frogger, Black Widow, Yard Sale, Accounts Receivable, PSL, Olan Mills, CAPS LOCK, Edible Arrangement, Holler Back Girl, Tiny Dancer, Captain Flatline

17 men posted at Cruel Hall to start the weekend off right.

WOR (Vegemite):
Mosey down the bus loop with lunges and some backwards running thrown in as we went up the hill. Circle up for:

* SSH x20 IC
* Hop Kicks x10 IC
* Slow and Low Squats x10 IC
* Good Mornings x10 IC
* Willie May Hayes x10 IC
* Slow and Low Merkins x10 IC
* Baby Arm Circles (Both Ways) x10 IC

Thang 1:
With help from Ginuwine’s Pony, partner 1 completed gallops around the outside school parking lot while partner 2 performed burpees. Once partner 1 returned from his ride, each partner flipped.

This was a repeat from Donuts’s version last week. We did this for 10 minutes, and my main contribution to this workout plan was to swap out the William Tell Overture for Pony. You’re welcome.

Hambone
Pax mosied down to the swingset and performed 3 sets of:

Merkins IC X 12
Low Flutter IC X 20
Mountain Climbers X 15 IC

Pax mosied to the playground to do 3 sets of:
Pull ups to failure
5 partner-assisted pull ups

Merkins X 10 IC
Bridge 30 seconds

Pax mosied to the parking lot to do a modified version of sevens–threes! Two burpees, sprint down, one burpee, sprint back, one burpee, sprint down, two burpees, sprint back.

Complete!

NMM:
Awesome work at Cruel Hall. Truly my (Hambone) first post at the AO and it didn’t disappoint. Strong pax, strong area.

I have to admit I was a little embarrassed galloping down the sidewalk with cars passing, but I guess it’s not the craziest thing F3 does in public.

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Stonewall (aka stoneboots, aka smokewall)

10 pax came out for a fun Q and took advantage of a relative break in the summer heat, followed by some great fellowship at the coffeeteria at Portland Brew, one of my favorite parts of the week, every time I can make it.

Q: Black Lung
Pax: Skidmark, Cowboy, Hambone, Blue Mule, Brother-at-law, Tampa Libra, Bad Boy, Popalock, and Dean Spitz

Coffeteeria: Black Lung, Skidmark, Cowboy, Hambone, Blue Mule

Warmup
SSH x25
Good Morning x10
Willie May Hays x 10
Squats x 40
Slow and low merkins x 10

Mosey north on 12th
Stop in Portland Brew parking lot for:
8 count bodybuilders x 20
Squats x 40
Dips x 20

Mosey north on 12th to the base of the beastly hill at the base of Ashwood Avenue for Hill Sprints/Climbs. Given the running heavy components of the last two Stonewall workouts, it is somewhere along this route that Popalock begins to propose new names for Stonewall, like stoneboots, or smokewall.

The Thang:
#) 60 seconds of AMRAP merkins, sprint up the hill, SSH x 15 and mosey back
#) 60 seconds of AMRAP LBCs, sprint up the hills, SSH x 20 and mosey back
#) 120 seconds of AMRAP squats, lunges to 2nd utility pole, bear climb to 3rd pole, SSH x 15, mosey back
#) 120 seconds of AMRAP WWI sit-ups, lunges to 2nd utility pole, bear climb to 3rd pole, burpee broad jump to 4th pole, SSH x 15, mosey back
#) 60 seconds of AMRAP flutter kicks, sprint up the hill, SSH x15, and start mosey down the hill and south on 12th

Mosey back down 12th to Sevier park with a quick stop at a parking lot halfway back for 60 seconds of AMRAP werkins;

Arrive in Sevier Park parking lot with just enough time for 10 burpees OYO, and 10 Good Mornings.

Thanks to the PAX for bearing with me on a tough, run-heavy Q with only a low level of grumbling.

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Sparks Fly at The Forge

7 PAX in Attendance: Barney Fievel, NumbTucks, MRSA, CheezWhiz, Aunt Bea, Tebow & 3rd Degree (QiC)

Warm up lap 3/4 around NHS Track

Warm-Up:

  • 25 SSH
  • 25 Tempo Squats
  • 26 (2 per 4 count Cadence for 13 reps) Merkins IC
  • 12.5 LBACs forward and 12.5 Reversed
  • 25 seconds of GM

Start of The Thang:

10 burpees on the minute for 10 minutes, nice and warm now! Slowsy to the other side of the track for…

11s

Exercises:

  • Clap Merkins
  • Floating Starfish

MOT: Run across Football field Sideline to Sideline

After that…

BEARWAY TO HEAVEN

Bear crawl and then crawl-bear Sprints from endzone to 10, 20, 30, 40, 50 yardlines with Burpee Speedbumps at every 10 yard mark 10, 8, 6, 4, 2 all set to the 8:16 minutes:seconds of Stairway to Heaven. It rocked! YOU TRY IT!

NEXT!

Royal Burpees around the insignia at half-field

7 of each burpee called

We did: Turk n’ Burps, 360* Burpees (aka Tony Hawks), & Barrel Roll Burpees

Last but not least, some AYG Sprints x 3 sideline to sideline and 1 from endzone to endzone

Great work today men, total sweat-fest. F3Nolensville is getting stronger!

CoT:

  • Pray for Barney and his family as they welcome another 2.0 any day now (Patience, peace, strength and health)
  • Pray for Hard season for NumbTucks’ family.
  • Pray for CheezWhiz and Ragdoll as their business rolls out new stuff and CheezeWhiz is remodeling a home
  • Make sure we put others (families) before ourselves. We are to be servant-leaders. Weekends are not for us to serve ourselves.
  • 1 Corinthians 16:13-14 “Be on your guard, stand firm in the faith, be men of courage, be strong. Whatever you do, do in love.”
  • Thankful to Tebow for the Iced Coffee (not ColdBrew…get it right!) Our coffeeteria went for 40 minutes. Love it!

Love getting to lead these HIMs.

Until next time,

3D, out!

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Ultimate Thursday

PAX: Frugal Macdoogal (QIC), Skidmark, Shocker, Hot N Ready, Keep the Change, Princess Aurora, Hambone, T-Cell, Vegemite, En Fuego, Prevac, Yard Sale, Porcelain, Firefox, Tampa Libra, Diffuser (FNG), Rocksteady (FNG)

17 PAX rolled up on a humid morning to sweat off their July 4th endeavors with a friendly game of ultimate frisbee, F3 approved.

Here’s what went down:

Disclaimer then mosey up to the football field.

WOR:

SSH x 10, GM x 10, WMH x 10, FBAC x 10, RBAC x 10, Overhead Claps x 10, Seal Claps x 10, Merkins x 10, Squats x 10

The Thang:

We broke off into two teams – the West Side vs. The Shire for a game of ultimate frisbee with a little added F3 fun.   If a team scores, the scoring team does 20 squats and the team that gave up the score does 20 merkins.  Also, every 5 minutes QIC would stop the game and we would all do 5 burpees.  In addition, every time a team turned the frisbee over, they would do an up-down.  We played on the entire football field which made for plenty of running.

The men of the West Side came strong in numbers and skills to take on the home standing guys from The Shire.  Unfortunately for the good guys, the West Side defeated the Shire 6-4.

We ended the morning with an AYG sprint – The Shire x 100 yards, West Side x 50 yards.

COT

It was a fun morning and hoping that this becomes a regular occurrence.

Till Next Time,

Frugal

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Conn School field trip Senioritis

70ish F and some clouds.  16 for Bomber class field trip to Conn school in Richland Park.  T-claps to our pre-ruckers PA and Hi-viz (am I missing one?).  Q-Porcelain Pax-Princess Aurora, Hi-viz, Right Said, Crab Legs, Vector, Cut Throat, Harvey Updike, Reveille, 3rd Person, Lemon, Bicentennial Man, Firefox, T-cell, Bad Boy, and Pop-a-lock.

Warmarama: 20xSSH, 20xwillie Mayes Hayes (after Q forgot the name), 10xgood mornings.

The thang: Had 12 books still on the ledge after no one raised their hand for sub-6 min mile runners.  Sub-7 minute milers grabbed a large text book.  Sub-8 runners grabbed a medium text book.  Remaining text books grabbed by the rest.  Mosey due north up 48th Ave N to Richland Park.  Speed bump of 5 burpees and alternating shoulder taps over the around 3/4 mile.   At the playground went into a quick setup and explanation of the circuit that would executed one by one starting with the first activity as the timer a run uphill up the Conn school steps and back 1:30 run for most.  Stations were marked with numbered Comic Sans font paper signs and kept in place by the carried books.  Moleskin: comic sans font to celebrate comic sans day.  No kidding, couldn’t find a Star Trek reference for today.  Conn!

Other stations:

Crunchy happy bench frogs

LT Dans

Pull-ups

Curb calf raises

Swerkins

Hanging row

Hanging Knees to chest

Dips

Picnic table exaggerated leg raises

Picnic table Step ups

Burpees

Completed a full round before regrouping with books, grabbing water at the fountain, then racing at own fastest pace back to the rally point at McCabe for Mary.

Mary: Fastest group planked each arm then held 6 inch flutter kick position then roll backs as the six arrived.  Flutter kicks x 20.  Dixie stampede counted off by 2’s then alternating elevated or low hello dollies for 40 with transitions every 10.

COT: Thanks from YHC for you guys keeping me sane through grad school.  I have wicked senioritis.  Avoiding writing my final paper now.  Prayers for Reveille’s cousin that is recovering from being hit by a car.