Backblasts

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Teenage Angst at Detention

PAX – 20

Frogger, CCR, BV, Dupree, PSL, Edible Arrangements, Olan Mills, Accounts Receivable, Spider Bite, Donuts, Ludwig, Yard Sale, Black Widow, Hollow Back Girl (this name has really, really grown on me), Reefer, Brother at Law (QIC), Vegemite, Umbrella, Dilly Dilly, Offshore.

A nice round 20 posted at Detention this morning for some Teen Angst with yours truly.  It was balmy and the COT smelled like garbage.  See the end of this BB for some good cross-generational Teen Angst jams.  Great work.

WOR

Quick mosey around the big bus loop with some lunges incorporated.

SSH x20

Good Mornings x10

WMH x10

Runners lunge with LBAC x15

Oppo leg runners lunge with RLBAC x15

THANG

Count off to 4.  Odds and evens split up on the parking lines head to toe in plank.  Last man burpee broad jumps to the front for a planking Swedish Mile.  Side planks called out on occasion to work on obliques for beach bod season.

Mosey down to Pavilion.  Evens grab coupons on the way down.

4 Corners:

Rotating exercises at the four corners of the Pavilion.  When the Burpee group finishes we all rotate to the next.

Corner 1: 15 Burpees

Corner 2: AMRAP squat and press with coupon

Corner 3: AMRAP Plank jacks

Corner 4: AMRAP coupon swings

Rinse and repeat.  Then gather at the line for 2 sets of suicides.

Back to your respective corners.

Corner 1: 15 Burpees

Corner 2: AMRAP bench jumps

Corner 3: AMRAP Peter Parkers (merkins round one, no merkins round two)

Corner 4: AMRAP coupon squat and press

Rinse and repeat.

Sevens in the Pavilion with jump squats and Carolina dry docks.

Mosey to the upper lot for Mary, returning the coupons along the way.

MARY

LBC x25

Shoulder taps x20

Flutter kicks x20

Plank for one minute with some side plank mixed in

Good Mornings x10

COT/BOM

Always an honor to Q, thanks for showing up and kicking ass to start the week off right.

4:13 Strong kicks off this Thursday.  Super cool mission and great that we get to be a part of it.  I will be there on Thursday and hope to see as many of you as possible.  Check Slack for details throughout the week.

Prayers for Spiccoli, Olan Mills’ dad, and El Maestro.

Angst if you’re into that kind of thing:

Japandroids: Younger Us (“Remember that night you were already in bed,
Said “fuck it” got up to drink with me instead!”  What a line!  Shout out to Vegemite for screaming “Japandroids!” during Sevens)

The Strokes – Reptilia (Room on Fire doesn’t get enough love, arguable better than Is This It)

Husker Du – Don’t Want to Know if You Are Lonely (Angsty AF)

Diarrhea Planet – Separations (Shout out to Nashville / Belmont U punk rock)

The Replacements – Alex Chilton (Certainly not their most punk song, but BV’s “Oh I didn’t realize Paul Westerberg was punk” wisecrack was a really bad way to start the week)

Wolf Parade – I’ll Believe in Anything

Guided by Voices – I Am a Tree (Saw them at Basement East on Saturday.  They’re old and good)

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Agility Day, aka. ACL PT

PAX: Cowboy, Preacher Man, Big Stick, Hustler, Conga Line (FNG), Life Champ, Money Shot, Foxtrot TAL, Toga (QIC)

9 strong posted for a some soggy fun on the fields of glory.  It went something like this:

Mosey lap to field for warmup COP: SSH, Imperial Walkers, Hillbillies, Good Mornings, Russian Soldiers, Scorpion Stretch

Mosey to soccer field for sports day:

Evo 1: quick feet in and out of cone course, plank till the six is done, merkins and repeato x6

Evo 2: side-to-side steps in and out of cones, hold table till the six is done, dry docks and repeato x6

Evo 3: 10 yd bear crawl, mosey to back of line and repeato x3

Evo 4: Shrimp/hip-outs 10 yds, mosey back and repeato x3

Evo 5: wrestler sit-outs 10 yds, mosey back and repeato x3

Evo 6: 10 Richard Kimbles OYO

Circle up for Mary: 20 reps of sit-ups, flutter kicks, rosalitas, and crunchy frogs with merkins and plank hold after each.  Finish with a full round of Jane Fondas.

NMM: Special welcome to Conga Line who picked a different’ish F3 workout for his first.  They’re all different, but  this one may have been more than the usual strange.  This may have been the first introduction of the Richard Kimble to F3 Nashville.  Look for it at a Toga Q coming to your AO in the near future.  On the lighter side of things, one would think that Big Stick would be good at agility drills.  Add one to your workouts and see things for yourself.  Also, if you plan to use cones, make sure to keep big spaces as Foxtrot’s giant skis man it hard for him not to knock them all over.

Stay Classy,

Toga

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Anniversary Q

PAX: Bagger Vance, CAPS LOCK, Umbrella, Black Widow, Offshore, Cinderella, Olan Mills (QIC)

Still adjusting to being able to see everyone’s face at the beginning of the workout.

Dislclamer along with explanation that today is going to be a reproduction of my first ever post where I was quite certain afterwards that I would not make it to work that day.

Get things going with an Indian Run up Maryland Way to Franklin Rd and around the corner to Del Frisco’s parking lot. Friendly narration along the way reliving my inner dialog from that initial post.

Cirlce up for some:

  • SSH x10
  • Willie Mays Hays x10
  • Good Mornings x10
  • BAC x10
  • Reverse x10

Thang:

Our obstacle: Stairs between garage and Holler and Dash.

Start with 5 merkins and 20 squats. Make your way to the top of the stairs stopping at each break in the steps for 5 merkins. At the top, 5 more merkins and 19 squats. Turn around making your way back down with the same merkin stops along the way. Rinse and repeat down to 1 squat.

For anyone that’s counting, that’s about 210 squats and 405 merkins.

Mosey back to the the parking lot.

Mary:

  • Flutter kick x30
  • WWI x15
  • American Hammer x15
  • Good Mornings x10
  • Hi-Lo x10 (high plank J-Lo’s)
  • High Plank 1 min

Prayers out to Jigsaw and Spicoli.

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It’s Bomber, Baby!

PAX: Hawkeye, Trapper Keeper, Princess Aurora, T-Cell, Porcelain, Preacher Man, Power Lunch, The Baptist, Famine, Dinty Moore, Vector, Bicentennial Man, Lunch Lady

QIC: Hi-Viz

CONDITIONS: 68 degrees, 125% humidity.

14 proved they piss excellence, by getting up and getting better, while paying homage to the most American of sports on NASCAR Day. And yes, apparently that’s a thing. In an effort to up his game and follow PA’s theme-based Q lead, YHC logged on to www.checkiday.com for some pre-Q research and picked NASCAR Day over HIV Vaccine Awareness Day, International Virtual Assistants Day, and National Visit Your Relatives Day as today’s inspo. You’re welcome.

Mosey up to the upper greenway entrance, which I’ve officially — as my first act as AOQ at Bomber — dubbed The Nip.

DISCLAIMER

WOR:
SSH IC X 20
Good Mornings IC X 10
LBACs IC X 15 Forward/Reverse
Slow ‘N Low Squats IC X 20

THANG:
Mosey to the upper parking lot, where it’s race day! Gentlemen, start your engines. As opposed to 400 laps, the PAX only had to run five. However, during each lap, all took a “pit stop” of 10 burpees. Plank and wait for the six.

Mosey to the driving range for some work on the straightaway.

Alternate bear crawls and lunges down the length of the range. Plank and wait for the six.

Mosey to the parking lot wall for some additional maintenance.
Dips X 10 OYO
Urkins X 10 OYO
Durkins X 10 OYO
Carolina Dry Docks X 10 OYO

MARY:
YHC brought this back from a vacation visit to the PAX at F3Lowcountry in Hilton Head. All PAX assumed Six Inches. Guy at the end shuffles down the line trying to knock down the feet of each guy in line and assumes his place at the end of the line. Cycle through all PAX. It was such a #CrowdPleaser, we rinsed and repeated in reverse. Smoked.

LBC X 25 OYO

Plank

Done.

BOM/COT
Pray for Lunch Lady and what may be a new opportunity in Metro Schools for the coming school year.

F3 has a table at tomorrow’s Market Fest at Richland Park from 9A-2P. Stop by and hang, if you’d like. We’re hoping to recruit some new guys and keep the momentum going.

New AO launching in South Nashville on Thursday, 5/24 with 4:13 Strong, which provides job training for at-risk men. It’ll be at 1276 Foster Avenue on Thursday mornings. Try to make it, if you can.

F3 Dads will meet up in Franklin at Pinkerton Park this Sunday at 3P. Bring the 2.0s for exercise, with snacks to follow.

Hey, grab a Q slot! I’d love to see us fill up the next few weeks at Bomber, so have at it. If you want to co-Q, no big deal. We’ll find you someone! Just let me know.

SYITG,
Viz

 

 

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Bricks n’stuff

PAX: Numbers, Drifter, Black Widow, Umbrella, Reefer, Olan Mills, Skid Mark, Swamp Fox, Prevac, Brother-at-Law, Blue Mule, CAPS LOCK, Vegemite, Calfkiller, PSL, Bagger Vance, Life Champ, Black Lung, CCR, Yard Sale, 3rd Degree, Cinderella, Frugal Macdoogal, Ludwig von Oshkosh, Accounts Receivable, Edible Arrangements, Dr. Smartt, Frogger, Dupree, Hollaback Girl, Floppy Disk

QIC: Floppy Disk

A healthy 31 posted at CH this morning. Temperature was a pleasant 68 degrees with 100% mug in the air. Together we performed the only burpees of the day at the strike of 5:30.. 2 burpees OYO. Warmup mosey included the bus loop and picking up Black Lung who, true to form, was strolling in late. He tucked in, we hit the hill, then convened in the parking lot to get warmed up.

Disclaimer (including bit about being covered in poison ivy… good times)

WoR (all IC)
Goofballs x15
SSH x15
BAC F x15
BAC R x15
Slow ‘n Low Merks x15
Air Press x15
Good Mornings x10
Willie Mays x10

Count off total group number to see if YHC had enough bricks. I was 2 short due to the CH group not being this big in a while. C’est la vie. Count off again, this time 1,2 to see who your pardsy is. Each group grab two bricks from YHCs truck.

THANG
Partner 1 does work while Partner 2 runs the small front loop, then flapjack. Each exercise must be executed 60x reps (each arm for individual arm exercises) by each PAX. Exercises were as follows:

Bicep Curls
Upright Rows
Thrusters
Flys
KB swings
Air Press
Squats

Any groups that finished early were instructed to start the rotation again with 20x reps of each exercise. Return the bricks to YHCs truck and mosey to the playground. Partner 1 does 30x rows while Partner 2 performs amrap pullups on the bar of their choice, flapjack, then RnR 1x. Mosey back to the parking lot for a quick…

Mary
SnL Merks x20
Low Plank 45 sec
Good Mornings x10 (IC)

Continue praying for Spicoli and his family. Continue to pray for other PAX and families that are dealing with sickness and injuries.

4:13 Strong kicks off next Thursday. This will be in lieu of the Hill that day. Check Slack for deets. F3 Dads will meet at Pinkerton Park in Franklin this Sunday at 3pm. Bring the kiddos for a little exercise and lots of fun. Snacks to follow.

See you boys in the gloom.

Floppy D

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Double 11s

Temp: 68

Humidity: 90%

PAX: Cinderella, Pre – Vac, Money Shot, The Jeweler, Floppy Disk, Drifter, Uncle Jesse, Rabbit, Black Lung, Red Bag, Ha-Ha, Whiz, BV (QIC)

0530:15 Disclaimer

Bolt out down the steps around the Middle School gym, Parkour up the amphitheater steps and back down…circle up in lower lot.

WOR:

SSH x 13 IC, IW x 13 IC, Squats x 13 IC, OK Mornings x 13 IC…Bear Crawl Kick out explanation and demo

Thang:

Partner up for some long 11s that ended up being too long.  Classic BV Q Fail…over think and under execute.

11 LT. Dans at bottom of hill

Run up  steps

Speed Bump 1 – Bear Crawl Kick out across upper lot

Speed Bump 2 – One Burpee, One Reverse Burpee, One No Hands Burpee at Concession Stand (probably should execute these on grass, dirt, turf next time)

11 Power Merkins at end of Pavement on the way down to Softball fields.

Mary:

10 Burpees OYO

20 F Kix IC

Time

NMM:

So as YHC reflects on today’s festivities, one thing is for sure, it was not planned out well.  I hope those in attendance got all they wanted since we had to call time after only 4 trips up and back.  YHC felt a tinge of the following: 1) don’t Q it, if you can’t do it and b) Is there an old man’s version of this (as 57 YO Ha-Ha raced passed me).

So great to have the Willy Lomans in town from Alpha, Mud Island and out East.  Thank yall for putting forth max effort and max attitude.

Kotters to The Jeweler and Red Bag…two great younger PAX that are so fun to be around and to get smoked by.

Also great to have the one and only Floppy Disk post at the Hill for the first time in a while.  Sadly, he failed a piss test by the IOC after.  See you in 6 months.

One PAX posed the question, “Why do we need a partner?” In true BV fashion YHC responded, “To drag your ass around.”  Turns out I was the one being drug around.  T Claps to Cinderella for partnering up w Drifter and for Rabbit allowing me to shadow him once Pre Vac well Pre Vac’d.

BH:

Lots to be thankful for as we round up this school year and also a lot of prayer requests passed along for consideration.  If you were there, try to remember one PAX to pray for and if you are just reading this in the comfort of your Fartsack, post tomorrow so you can have someone to pray for.

NO HILL NEXT WEEK>>>WE WILL ALL CONVERGE AT 413STRONG TO GET THOSE MEN LAUNCHED.  SEE ME OR TOGA FOR DETAILS.

YHC,

BV

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Purple Rain

When: 5-14-18

PAX: CCR, Floppy D, Ludwig, Umbrella, Reefer, Dmish, Grisham, Caps Lock, Black Widow, Dr. Smartt, Skid Mark, Frogger, Dilly Dilly, Brother-at-law, PSL, The Jeweler, Too Tall, Tall Rob (FNG), Olan Mills, Edible Arrangement (QIC)

21 Red Pillers started the week off right and embraced the suck of the morning humidity.

WOR:  Quick mosey around the bus loop with some lunges sprinkled in. Then SSH, scruats, imperil walkers, willie mays, wind mills, GM’s, BAC forward, BAC reverse, navy seal claps.

THANG:
Grab a coupon on the way to the hill on the backside of CHE.

Crank the blue tooth speaker to 11 and metal riffs provided inspiration the rest of the way.

Jacob’s Ladder: 7 times up the hill with increasing number of burpees at the top.

Partner up.

Round 1:  Partner 1-> 10 pull ups + 15 swerkins, Partner 2 -> coupon squat thrusters AMRAP.  Flap jack.

Round 2:  Partner 1-> 10 pull ups + 15 swerkins, Partner 2 -> coupon sit ups AMRAP.  Flap jack.

Round 1:  Partner 1-> 10 pull ups + 15 swerkins, Partner 2 -> coupon squat thrusters AMRAP.  Flap jack.

Mosey to the pavilion.  Partner 1 -> Lt. Danger to ½ court and back, Partner 2 low plank until Partner 1 gets back. Flap Jack. Rinse and repeat.

Restrictor plate partner run around CHE and put coupons back.

Mosey to parking lot.

Mary:
Purple Rain Dwight Yoakam style. Merkin every time rain sang.
Flutter kicks.
Protractors.
Good mornings.

Bullhorn:
Hats off to those who came out and supported Nashville Walk 4 Williams.

Solid work gents. Pleasure as always.

EA out.

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BS with Noble Virus

Warmup:
Mozy around the square, finish with politicians 10x Good Mornings 10x Imperial Walkers 11x Hillbillies

Announced desire to do 10x 10 Burpee Sets (BS), an individual could call out BS to initiate a set at any time during the workout.

We Mozy’d to the new County Clerk Offices and completed:
2 Sets of (10x Derkens, 10x Dips)
Bear Crawled up the steps, patio and next set of steps

Mozy’d to the parking garage and set boundaries for a game of:
When animals attack – Bear crawl tag

Mozy’d up a level of the garage and completed:
Webbicide – Merkin suicides
Wall sits
Walk Like an Egyptian – line of lunges, person at the end then sprints to front while others hold

Mozy’d up to top of parking garage
Wave of Merkins – completed through a 5 count

Took the stairs down, completing a set of 15 squats at each level Mozy’d back to the square for a ring of fire

COT

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Pass the Merlot

8 PAX including 1 FNG: NumbTucks, 3rd Degree, Barney Fievel, Creeper, Show Me, Hush Puppy, Itsy Bitsy Spider (FNG), and Netflix.

Birds were chirping, dew was glistening, and everything was right with the world. This stillness was shattered by the Trumpets of War as Barney Fievel declared everyone was about to puke (unless they needed to modify the workout) via a simple, but dastardly workout routine he dubbed, Pass the Merlot.

Warmup: 20 Side Straddle Hops, 10 Willie Mays Hays, 1 Al Gore

Routine: Partner up. One partner takes a lap (.3 mile) while other partner does AMRAP Burpees, switch when partner completes lap. Rinse and repeat for Merkins, WWIs, Dips, Squats, and Planks.

CoT: Good Mornings, Flutter Kicks, and J-Los.

Coffeeteria provided by NumbTucks, F2 and F1 opportunities discussed by 3rd Degree.

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“Friendly Friday”

Pax: Yard Sale, Brother at Law, Edible Arrangement, Third Degree, Reefer, Ludwig, Swamp Fox, Razor DBA Venus, Cathy, Black Widow, CCR, Big Stick, Blue Mule, Dupree, PSL, FNG-Backlot, FNG- Hollowback Girl, FNG- Special Agent Greenwall

YHC: CAPS LOCK

19 courageous souls descended upon Cruel Hall for yet another Friday installment.  Today’s theme was “Friendly Friday” in an attempt to EH those we have been working on for a while and give them a lighter taste of “just a few jumping jacks and push-ups” (at least that’s how I pitched my FNG)).  The irony of YHC on Q for Friendly Friday was not lost on myself as I suspect most of my Q’s are Friendly Friday-worthy anyway.  I was sweating, so whatever.

It went like this:

Mosey down to the bus loop where I caught my FNG coming in hot.  He was apparently been sitting in the literal back parking lot of the school because YHC had given some bad directions.  Apologies. Caught him and the rest of the pax where the following WOR occurred:

SSH x 10

Squats x 10

Willie Mays Hayes x 10

Good Mornings x 10

LBAC front x 10

LBAC reverse x 10

Over head presses x 10

Everyone find a spot on the line for Cruel Hall’s newest favorite exercise — CAPS LOCK HOPS. 60 seconds front to back followed by 60 seconds side to side. RNR x 1.  Mosey down to grab some bar for 20 OYO rows and 20 OYO merkins on the bar.  Plank and wait for the 6.

Mosey to the pavilion for burpee/squat 7s. Plank and wait for the 6.

Mosey to the top of the bus loop where we People’s Chair for the 6.  partner up and explain DORA 1-2-3. 100 plank jacks, 200 LBCS, 300 Overhead claps. P 2 is running the loop and beginning reps where P1 finished.

Mosey to the coupon shed for 10 rep coupon pyramid of OH presses. Next set is 10 rep coupon pyramid of squats.

Mosey back to the back lot.  Pax lines up on line and Lt. Dan’s approx 20 yards, 3/4 mosey to the other end (approx 60 yards).  Rinse n repeat back the same way.  All pax lines up for full sprint to end.  Rinse n repeat back the same way.

Mary:

30 flutter kicks

10 tempo merkins

Finish last 60 seconds with Good Mornings

FNGs: Glad to have three come out last Friday. Welcome Hollowback Girl, Backlot because that’s his favorite place to park for a workout, and Special Agent Greenwall.

 

Hope everyone enjoyed the first Friendly Friday, as always it was a pleasure to lead you all.

 

CAPS LOCK