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Friendly Friday at Cruel Hall

Bagger Vance, Floppy Disk, Donuts, PSL, Brother-at-Law, Accounts Receivable, Yard Sale, Frogger, Landshark, Sharks with “Lazers”, Black Lung, Skid Mark, Vegemite, Third Degree, NumbTucks, Barney Fievel, Foxtrot Talks A lot, Ludwig van Osh Kosh, Reefer, Offshore, Cinderella, Edible Arrangement, Why Guy, Life Champ, Olan Mills, Hollowback Girl, Swamp Fox, Slugs n’ Bugs, Dupree, CAPSLOCK (Coffeteria and donut delivery), Nick Papagiorgio (FNG), Jake Brake (FNG), CCR (QIC)

Slamburry PAX for Coffeteria: Greasetrap, Dr. Smartt, Tampalibra,

A large group came out in the soup to get the scoop on the 2nd running of Friendly Friday at Cruel Hall.  YHC realized the group was larger than expected, made some slight modifications and asked the PAX to bang out 5 merkins before embarking on a slow mosey down Trousdale to the bus loop for some lunges, toy soldiers (aka hop kick warm ups), backpedal and just a regular old mosey back to the parking lot for some WOR.

SSH x20 IC

Imperial Walkers x20 IC

Hillbillies x20 IC

Hop Kicks x10 IC ( I think this is the max reps)

Slow and Low Merks x10 IC

 

Partner up…Partner 1 grab a coupon and everyone circle up in the pavilion.

THANG

PART ONE – TABATA warm-up

20 seconds of high intensity exercise with 10 seconds of rest. 8 total sets.

Broad jumps/Fast Feet for the first 4 sets and Merkins for sets 5-8.

Bagger mistakenly identifies Young the Giant as punk rock…he got his punk on Monday

PART DEUX – HILL WORK

Partner 1 runs down to the holler, touches a sign and runs back up the hill to relieve Partner 2

Partner 2 performs AMRAP of the called exercise

Plank and wait for the 6 – 10 merkins IC between each round.

 

We did Thrusters, sumo squats and full body work (thruster with a curl and skull crusher mixed in)

PART THREE – SPRINTS

Parking lot…1s in front shoulder to shoulder, 2s pole to their partner’s hole

1s 50% to Vegemite’s ride and 100% to the end of the lot

Drop down for merkins while down there, repeat on way back.

Meanwhile, 2s perform various exercises with their coupon.

Flapjack. We did this sequence 3 times total

PART FOUR – BUS LOOP

1s in front, 2s behind – Broad Jump to 1st speed bump, 10 jump squats

Lunge to 2nd speed bump, 20 merkins

Backpedal to 3rd speed bump, 10 jump squats

If you are up for it, run to grab a coupon and return. If not, mosey to parking lot and circle up for some…

MARY

Flutter Kicks x31 IC

Megan Barry’s x10 IC

J-Los x20 IC

Mariah Carey’s x10 IC

One-Armed Mariah Carey’s x2 IC

High plank for 1 minute

Done? Nope…still have 5 more minutes.  Those without a watch were snookered into thinking that was it.

THANG PART 5

Sevens – Merkins / Jump Squats.  Now we’re done.

 COT/BOM

Welcome FNGs Jake Brake (Bill Pickup) and Nick Papagiorgio (Lucas McIntosh). Great to have you out…see you back out again soon.

 NMM

YHC challenged the PAX to think of one personal relationship that they have not been attentive to. The idea is to identify that one relationship and reach out to them TODAY.  I am personally trying to do that at least once a week and encourage you all to do the same.  My boy PSL closed us out in prayer and then it was coffee and donut time thanks to Donuts (for the coffee) and Capslock (for the Donuts). It was a pleasure always.

Until next time,

CCR

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Back to the Future in The Boro

It’s October 25, 1985, 1:21am at the Twin Pines Mall in Hill Valley, CA. You are Marty McFly.
 
QIC: Aristotle (in his Flux Capacitor t-shirt)
 
PAX: CDL, Yosef, Grohl, Papa Juan, Noble Virus, Aristotle (multiple excused absences for the Churchmen attending SBC in Dallas this week)
 
WOR:
 
Quick lap around Courthouse (or if you prefer, the ‘Clock Tower’)
SSH x 15 IC
WMH w/BAC x 10 IC
Imperial Walkers x 15 IC
Mtn Climbers x 15 IC
Bridge and stretch your core (back and abs)
 
“It’s the Libyans! Run for your life Marty!”
 
Brisk mosey away from the Clock Tower to well-lit City Hall courtyard……travelling back to November 5, 1955 in the process!!!
 
THE THANG:
 
How do we get back to 1985? We need Doc Brown’s elements for what makes time travel possible:
 
1) Flux Capacitor  (Bear-muda Triangle, meeting at a point in the middle)
First bear-lap:
Merkins x10
WW1 x20
Burpee x10
Second bear-lap:
Merkins x20
LBC x55
Burpee x10
(Supposed to do a third lap, but recognizing PAX Bear Crawl fatigue, we modified)
 
2) 1.21 Giga-SQUATS
Partner up, do alternating squats until you add up to 121
Lap around the courtyard
Second round: one partner does 20 LBC, other one holds Treehugger. Do 120 combined LBC, and do the final LBC together for 121
 
Mosey down stairs to bottom of parking deck
 
3) 88 MPH – “When this baby hits 88 MPH, you’re gonna see some serious…..stuff”
Long sprint to the far end of the parking deck (probably around 88 yards of road, but where we’re going we don’t need….roads.)
Catch breath, then SSH x19
Long sprint back to starting position
 
Didn’t quite make 88 MPH, try a different way
 
Circle of MARY: Each PAX picks one ab exercise x15 reps (adds up to 90, which puts us past the required 88 and activates the time circuits to engage the Flux Capacitor and send us back…..TO THE FUTURE!)
CDL: Rosalitas
Grohl: Flutter Kicks
Papa Juan: Scissor Kicks
Yosef: Crunchy Frogs
Noble Virus: Freddie Mercury
Aristotle: WW1
 
AYG sprint to shorter side of parking deck
Slow mosey back to the Clock Tower
Circle of Merkins up to 5, holding plank
Finish with Merkins x10
 
We have returned to October 26, 1985!
 
COT: Sometimes we want to travel back in time to fix or change something, because we messed up or it didn’t go how we wanted it to. God is in control, there is a plan, and if we were to go back in time, we would mess it up even more anyway (even if we had a magic Delorean).
 
TO BE CONTINUED–>
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Broken Wheel: Saved by the Bell

 

Soupy start to Tuesday for 10 F3Nolensville Pax this morning.

Pax in attendance:

Nimbus 2000 (Co-Q, VQ), 3rd Degree (Co-Q), RagDoll, Tebow, Creeper, SoccerMom, ShowMe, Barney Fievel, HushPuppy & welcome to Mr. Belding (FNG)

Mosey around lot for Creeper and HushPuppy (taking his sweet time rolling out of car and putting gloves on)

Circle up for Warm-o-rama and Disclaimer via 3D:

15x SSH IC, 10x Seal Jacks IC, 10x Tempo Merkins, 10x Tempo Squats, 10x Willy Mays Hays IC, 5x Good Mornings OYO

Nimbus VQ for the THANG:

“Indian BearCrawl”
Line up head to toe in high plank, PAX at the end bear crawls to the front, then the next guy etc. While waiting PAX are doing Elbow plank merkins (High-Plank to Low Plank and Flapjack AMRAP).
• To mid field
“Indian Crabwalk (AKA Crunchy Crab)”
While lined up on your six, the guy in the back crabwalks to the front, then next guy, etc. PAX on 6s are doing LBCCs (Little Baby Circle Crunches) while waiting.
• To mid field
Rinse and Repeat headed back towards starting position
“Catch me if you can”
Two partners. Partner 1 performs 5x Exercise called by Q, and then sprints to catch the Partner 2, who has been running backwards (AKA back-pedaling AKA Politician). When partner catches and tags Patner 2, reverse roles. Repeat until total below reached by team:
• 50 Knerkins
• 50 Scrquats
Nimbus2000 passed Q Torch to 3rd Degree who slow moseyed the PAX to the long bridge.
“Well, it’s kinda my thing…” The F3Nolensville Faithful knew what was coming…BearCrawl the bridge! PAX endured this with grit and determination. When all had reached the end, we crawl-beared back to FNG who was midway demonstrating the F3 Motto: “No man left behind, but leave no man where you found him” where we crawled with him and cheered him on to completion of the bridge. WELL DONE!
Slow Mosey back to the Parking lot for 6 Minutes of Mary as follows:
25x Flutter Kix IC
25x Freddie Mercuries IC
10x Supermans IC
And for Extra credit past 6:15 (Cobains for going over, I really need a watch)
10x WWIs OYO
COT, Count-o-rama, Name-o-rama, Christening of Mr. Belding (WELCOME!)
Praise for Barney’s Mom getting into own place, Prayers for Creeper as he officiates a funeral of previous youth member from church who recently passed away.
Other Announcements:
T-Claps to Nimbus2000 for stepping up and Co-Qing. Great job!
Don’t forget to check out F3Dads Camp coming up soon!
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Friendly (playlist) Friday

It’s always perfect in Sylvan Park. No need for a weather update.

QIC– T-Cell

Pax– Princess Aurora, High Viz, Right Said, Porcelain, Third Person, Hawkeye, Trapper Keeper, Firefox, The Baptist, Lemon, Vector, Ebola, Bad Boy, Reveille, Crawlspace, Tiny Dancer (FNG), ABBA, (FNG) and Crab Legs (FNG).

Friendly Friday at Bomber last week. After Big Bang promising 20, we were so close, except we were missing one person, Big Bang. Sadly, after a visible mosey we circled by for some bricks.

COP – SSH, GM, Squats and some Merkins.

Mosey down to the bottom of the hill. Partner up for some friendliness. We had two circuits. One was leg heavy.

Box 1 were lunges or jump lunges for the pros.  Box 2 were squat or jump squats for the pros. Box 3 were calf raises and Box 4 were Bulgarian Split Squats. And then two runners half-way up the hill as timers.

Other sides was Box 1 merkins or burpees for the pros. Box 2 were Lat Raises with bricks, Box 3 were overhead press with a cement block and Box 4 were Bat Wings (20 front circles, 20 reverse, 20 seal claps, and 20 overhead claps. And then two runners half-way up as timers.

I tried to add a little music for the day but my Haim centric playlist was getting panned. Only hard rock for this crew apparently.

Each group went through twice and then we switched.

Lil mosey around the building and finish with some mosey.

Great to have another great crowd at Bomber. And great having 3 FNGs, way to go Right Said and Third Person for the recruits. And great to have Fernando from the Sylvan Park Fest out. The tent worked!

I had to bolt, but rumors of 13 for coffeteria. We might have to open our own coffeeshop.

#KBA #BlameBigBang

 

 

 

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That Sucked – Westeros 6/11/18

13 Pax at Westeros this morning

QIC – Reveille

Pax – Bad Boy, Third Person, Trapper Keeper, Hawkeye, Crawfish, Blue Mule, The Baptist, Porcelain, En Fuego, Right Said, Crab legs, and

Light mosey to the drop-off pad for WOR

  • x10 Windmills
  • x10 Bat Wings
  • x10 Merkins IC
  • x10 Imperial Walkers

Mosey to the soft, dewy grass for the “My daughter called me fat” workout

  • Circuit 1 (5 rounds)
    • x15 Shoulder Taps
    • x10 Merkins IC
    • x10 Merkins OYO fast as possible
    • rest
  • x10 8-count pushups
  • 7 rounds of “Lizzies” (burpees done like Liz Llorente)
    • 1 min on
    • 30 sec rest
  • Circuit 2 (2 rounds)
    • x20 Squats
    • x20 Jump Tucks
    • x20 Lunges
    • x20 Plank Jacks
  • Crowd Surfing!

Mule-paced mosey to AO to end with strecthing

Few notes: Tuesday 6-19 there’s an 8:00 pm meetup to send off 3 of our pax. Brew ruck registration is live. See Princess Aurora for details. Keep En Fuego’s wife in your prayers as she goes in for an outpatient procedure.

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Kid Swings

PAX: Umbrella, Offshore, Olan Mills, Black Widow, Toga (QIC), Ponzi (FNG), Trojan (FNG)

Lucky seven posted for the second test kitchen of our Granny White Park AO (official launch next week!!!).  The gap in the gate is plenty large, and the park has lots to offer.  Here’s how it went down:

Mosey from BMS to main lot of park.  Warmup COP.

Toga’s knee rehab= Use cones for ladder drills lateral x6 and forwards x4.  Hold planks and tables in between sets.

Side squats across one side of parking lot, flapjack and side squats to the playground.

Partner up for 5 pull-ups, 10 merkins (various flavors), and 20 reps of core (varied) – repeato x3.  5 chin-ups, 10 merkins (various flavors), and 20 reps of core (varied) – repeato x3.

Mosey to kid swings (careful not to touch the seats) for 10 rows and 20x abs exercises- repeato x3.

Mosey back to BMS parking lot for ring of fire (Toga and PAX on vocals).

NMM:  Strong work by the PAX today as we tested some new exercises at the AO.  It’s always good to work pull-ups, and there will be more to follow.  Special welcome to Ponzi and Trojan who had the unfortunate pleasure of sitting next to YHC at church yesterday.  Trojan was so excited about his first workout that he eschewed the offer a ride from YHC and beat me to the AO.

Come out for the OFFICIAL LAUNCH NEXT MONDAY, 6/18!!  Olan Mills, Umbrella and Black Widow will be passing around the Q.  The naming of the AO challenge is on.

Stay Classy,

Toga

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Sun’s out Guns Out at Stonewall 6/9/2018

19 PAX arrived at Stonewall this morning for a hot workout. Brother-at-Law showed up in his tank top to set the tone.

QIC: Skid Mark

PAX: Eddible Arrangments, Princess Aurora, Bagger Vance, Black Lung, Goose, Vegemite, Bad Boy, Deep Dish, CCR, Brother-at-Law, Floppy Disc, Foxtrot-talks-a-lot, Itsy-Bitsy-Spider, Creeper, Hi-Viz, Chica-dance, Abacus Finch (FNG)

We started with a mosey around the park that finished at the old house.

WOR:  SSHx20, Squatsx20, Baby Arm Circlesx15, Seal claps x10, Overhead claps x10

Thang:

Partner up:  Each set of 2 alternated Bear Crawls and Lunge walk to complete the loop around the old house.  LBCs for the 6. Then it was a set of Crawl Bear and Reverse Lunges in the opposite direction to finish the circuit.

With our guns blazing, we transitioned to Dora-1-2-3 with Merkins, Pistol Squats, and Flutter Kicks.  Plank for the 6.

Following Dora, was a short mosey to the parking lot.  It was time to give the old arms a break and give the legs a better workout. A little competition always brings out the best in the PAX so it was time for a race.

1s and 2s line up in groups for an all out sprint from one end of the parking lot to the other.  The last man across had to sit out after the first round and judge the rest of the races. After that, the last 2 men in each race were removed from each racing group and transitioned to doing squats while waiting for the others to finish. When it was down to 5 PAX, the groups merged for a final race.  Itsy Bits Spider took the victory (aided by some well timed boxing out of Floppy Disc). As he is 20 years old, we all did 20 burpees in his honor.

Lastly, we mosey’d to the swing set area for some walks along the outer wall of the play area. 1) Derkin walk clockwise, 2) Right Leg step ups, 3) Derkin walk counter-clockwise, 4) Left leg step ups.

Mary: Due to some poor time management skills on my part, we ran a bit short on time during this 1 hr workout. Fortunately, most people were drenched and our arms and shoulders will be swole enough that nobody will be looking at our abs.

COT

Welcome FNG “Abacus Finch”.  Thanks again men for letting me lead.  It’s always an honor.  Keep El Maestro and Spicoli in your prayers. Brew Ruck is scheduled for 7/21/18, information to be coming soon from PA.

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Global Running Day at SmokeBoots

6/6/18

PAX: Skid Mark, Bagger Vance, Ludwig Von Oshkosh, Black Lung, Floppy Disk, Edible Arrangements, Too Tall

QIC: Ludwig von Oshkosh

Appropriately, we celebrated Global Running Day at SmokeBoots. We continued to enjoy the low humidity and cooler temperatures this week. Too Tall, with his first intentional SB post, seemed ecstatic to be there. EA said something about “not feeling it” but ended up pushing the pace the whole time. Those damn Texans. Begrudgingly, we got moving at 5:30 and ran the stereotypical 4.4, or 4.45, or 4.5 depending on your tracking device of choice. Our group naturally separated into a few smaller clusters. Conversation was riveting. No special pace goals, but the lead group kept the pace around upper 7:30s. Not too shabby. We circled up at the end for some NoR and BV closed us out.

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We Start at 0530

Temp: Low 60s

Gloom Factor: Nil

QIC: Bagger Vance

PAX: Funyuns, Life Champ, 3rd Person, Pop A Lock, Porcelain, Venom, Sinestro, Night Crawler, Red Skull, Darkseid, Wolverine, Donuts, Toga, Hot N Ready (FNG), Erik Killmonger

WOR:

Long Mosey around the quad with some Side Shuffle L/R and Reverse Mosey thrown in for good measure.  Picked up some 413 PAX and F3 PAX on the way back through.  YHC definitely had his panties in some sort of WAD as the start time was harped on over and over this am.

Circle up for:

Attitude Adjustment Burpees x 10

Attitude Adjustment Burpees x 8

SSH x 30 IC

Squats X 10 IC

Merkins x 30 OYO

Thang:

Evolution I:

Mosey out to the Southeast corner and the big open field fence.  Modified DORA was explained 100 Merkins, 200 Squats, 300 LBCs.  Since YHC was having trouble showing the exact endex of the run, we ran down to the bushes on the opposite end of the field and used that as our StartEx and the Fence as our EndEx.

Modification: P1 starts with exercise, P2 runs to Fence and calls for his Pardsy.  This was intended for P1 and P2 to actually know the name of their Pardsy.  YHC failed miserably and called Sinestro Nightcrawler at first.  So when P2 gets to fence he commences on exercises and calls for P1.  Flapjacking all the way through until all in.  Toga’s team was leading Plank variation as YHC and Funyuns brought up the 6.

Evolution II:

Tennis court work –

P1 Starts with Bear Crawl Kick outs and P2 attempts to catch P1.  Not sure that any P2s caught the P1s. ( It was at this point that YHC noticed some nice Telephone poles for some Log PT for next Q. )

After going lengthwise, we FlapJacked and had the P1s chase the P2s.  Again, no one was caught.

P1 in High Plank, P2 burpee over P1 flapjacking all the way down to the other end.

Mary:

30 Merkins OYO on YHC count to reiterate our starting time.

Flutter Kix X 30 IC

5 Merkins OYO

Ola Dolly x 30 IC

5 Merkins OYO

Time.

NM:

Men, we start at 0530, not 0529 or 0531.  We owe it to ourselves and those we are leading to start and finish at the appointed time.  These young men at 413 need to see us leading the way in this respect.

Nice to have Erik Killmonger out with us today.  I didn’t meet him in week 1.  Also, T Claps to Red Skull for getting Hot N Ready out to work with us.

Porcelain will take the Q next week at 413 and surely have something good n hard for us then.

BH:

Please EH an FNG for tomorrow’s Friendly New Guy Friday.  Q will be modified so that everyone can work themselves into a lather all dependent upon your fitness level.

Spicoli continues to kick Cancer in the nuts, please continue to pray for him.

Lift up El Maestro as he continues to seek answers for his seizures.

Please pray for the men of 413 that they would take this opportunity given to them and use it to their advantage and the advantage of others.

YHC,

BV

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Humidity at The Hill

7 showed up at The Hill for a humid and sweaty 70 degree morning to get better together.

PAX: Frugal Macdoogal (QIC), Moneyshot, Vegemite, Cinderella, Shank, Hambone, FNG Slugs & Bugs

WOR:

Mosey to the football field

SSH x 10, GM x 10, WMH x 10, FBAC x 10, RBAC x 10, Seal Claps x 10, Overhead Claps x 10, Merkin x 1, Squat x 1, Jog to goal line.

THANG:

  • Broad Jump x 20 yards then sprint 80 yards to other end zone
  • Rinse and Repeat
  • Mosey to the Amphitheater and grab small dumbbells from the weight room
  • 11s:
    • Weighted AJ
    • Farmers Walk to the top of the stairs toward quad
    • Weighted Burpees
  • Partner Up
    • Partner One: Dumbbell Deadlift
    • Partner Two: Run to the end of the sidewalk and back (around 320 yards)
    • Rinse and Repeat
  • One Minute Dumbbell AMRAPS
    • Curls
    • Forearm Curls/Reverse Forearm Curls
    • Shoulder Press
    • Chest Flys
    • Press
    • Shoulder Raises
    • Weighted Wall Sits

Return weights and mosey to the top lot

Flutter kicks and toe touches till all in

COT

Great work guys!

Always a pleasure to lead.

Frugal