Backblasts

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Trust me… it’s getting easier

PAX: Umbrella, Toga, Black Widow, Not-a-sport, Double Check, Venus, Offshore, Nurse Rachet, Penny Loafers, Olan Mills (QIC)

Rendezvous at the garage. Disclaimer &  mosey around the garage stalling for the uninformed to arrive.

Little warm up with some SSH, BACs, Good Mornings, Willie Mays Hays

Thang:

3 sets with 2 exercises each. Each set starts with 15 reps of exercise 1  next to stairwell, run to opposite end of the garage for 15 reps of exercise 2, run back to stairwell and up to level 2. Decrement reps by 1, rinse and repeat up to level 5. People’s chair back at level 1 waiting for the six. Start set 2…

Set 1: WW1 & 8 count bodybuilder

Set 2: Toe-Knee’s & Burpee

Set 3: American Hammer & Merkins

Pleasure to lead you guys this morning.

12 Days of Christmas up next week. Currently it’s record against the PAX is 3-0. Come help us get our first victory.

 

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Two Much Coffee

PAX: Boone’s Farm, Penny Loafers, Nurse Ratched, Hugs Not Drugs, Toga (QIC)

Gloom Factor: 70 and Sunny

Five fought off the signs of a chilly, blustery morning to get a little better in the gloom.  Here’s how it went down:

Mosey to BHS track for warmarama then head to the goal line for THE BEAST with tiny animal interludes.  It went like this:

  • Complete 6 merkins at the 25, 50, 25, touch the goal line and repeat on the way back. Broadjumps/Kangaroo hops back and forth in the end zone 4x
  • Round 2= Jump Squats and Bear crawls 4x
  • Round 3= WWII and duck walks 4x
  • Round 4= Something and gorilla walks 4x
  • Round 5= Lunges and Inch Worm merkins 4x
  • Round 6= burpees

Indigenous People’s Run back to the flag and Mary till time expired.

Announcements and Prayer Concerns:

  • Kids and teachers finishing out the first half
  • Nurse’s coworker’s father having brain surgery
  • YHC is stepping down as AOQ and we are entering the dawn of the Boone’s Farm regime.  Long live the AOG!

NMM:  It’s good to know that the PAX reads Slack prior to arrival.  Everyone brought coffee mugs and Boone’s even thought YHC was signaling him to bring coffee.  Which resulted in 2 carafes of coffee floating around.  Good problems to have!

Stay Classy,

Toga

 

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Pole to Pole

11 Dec 2020
Pole to Pole

Temp: 72
Gloom Factor: Nil

PAX: Siri, Spinal Tap, Hi Viz, T Cell, Princess Aurora, Minus 3, Reveille, Right Said, Crawlspace, Cub Cadet, Bad Boy, Hambone, Red Skull, River Dawg, Hambone, Crablegs, Black Lung, Michelin Man, F3G, Rich Soil, Vector, High Flyer, Natural Ice, Bagger Vance

QIC: BV

0530 – Dosclaimer
0530:30 – Count off in 4s

WOR:
SSH X13 IC
IW X 13 IC
HB X 13 IC
Squats x 13 IC

High Plank for Instructions

Each group would start at a corner of the range. At each pole PAX were to deconstruct a burpee as so : One Thruster, One Merkin, One Squat Jump
At pole 2, increase to 2 of each movement all the way up to 20 since there are 20 poles.
As usual, YHC’s comz skills came under fire from T Cell and Bad Boy.
We performed these movements for 30’ then circled back up for

MARY:
F Kix x 20 IC
5 Atomic Merkins
AL PD variations x 20 IC
5 Diamond Merks
Ola Dolly x 20 IC
5 Ranger Merks
Box Cutters x 20 IC
5 (8 CT) Body Builders

GMA x 5 IC

TIME

NMM: Ole Bomber has come a long, long way from the days of PA, HiViz and YHC as well as the #KBA campaign championed by T Cell. Great work cultivating a brotherhood in Sylvan Park y’all.

In light of watching the standard doc this week, today’s work was designed to be monotonous, boring even…just keep grinding men.

Prayer Horn:
F3G’s Dad
Sinclair, Byles, Tallula families
Medical pros
Metro Schools

Bullhorn:
NYD Divergence at normal AOs, 0630-0730, Q compliments of PA

YHC,
🎒🐜

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Qonfusion

10 Dec 2020
Q on the Fly

PAX: Red Skull, BnB, Money Shot, Rug Dr, Umbrella, Black Lung, Bagger Vance
QIC: BV

After what seemed like an eternity, it was decided at 0533 that YHC was in fact the QIC and off we went with the Disclaimer following us down Lealand.

Mosey 1/4 lap to Maplehurst then back to the Stable for

WOR:
Cherry Pickers x 10 IC
Bounding in Place x 13 IC
Drunk Mike Phelps x 10 IC
IW x 10 IC
Squats x 10 IC
Peter Parkers Light x 10 IC

EVO I
Mosey to end of the lot and bear crawl up sidewalk to Pull Up Station.
One Pull Up per pax (7 total) while other 6 performed
Plank, Box Cutters, Merkins, Atomic Merkins, Lunges, Flutter Kix, Low Plank

EVO II
In honor of Umbrella’s first visit to Green Machine, we ran the entire loop. Only pit stop was to identify a piece of utility pole we’d need later in the am.
Pull Up Station at opposite corner for
One pull up and one Knees to Elbows per PAX while the other 6 performed
People’s Chair, Flutter Kix, Iron Mike’s, Dips, Merkins, Plank, ?

EVO III

Parking lot work
Bernie Sanders 50’
Karaoke 25’

EVO IV

Log Work

Two Pax roll log up the hill 50’ or so and carry it back while others
PLANK
LBC
PLANK

Return log to top of hill and circle up at end of lot for

AL PD X 20 IC
5 Atomics
AL PD RT leg up / LT leg up x 14 IC
5 Atomics

Time

Nmm:
I owe y’all 3’ next time we get together.
BnB on Q next week.
Goal is to find a way into the track. May need to get Venus down here since he’s got two Mustangs at LA.

NO MORE STYORFOAM FOR COFFEE BRING YER OWN MUGS

Prayer Horn:
Baas Family
Byles Family
Sinclair Family
Medical professionals
Kids in schools

YHC:
🎒🐜

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Rob Baas Tribute Workout – The RaceTrack

02 Dec 2020

Temp – 19; Gloom Factor – High; PAX Turnout – Humbling

30 HIM showed up in cold and the dark to help pay tribute to my late brother.  Funyuns, Penny Loafers, Hugs Not Drugs, PSL, Big Stick, Red Skull, Dr. Smartt, Ginger, Toga, Bagger Vance, Not A Sport, Ponzi, Olan Mills, Faulkner, Too Tall, Leatherneck, Yard Sale, FTTAL, Offshore, CCR, Black Widow, Boone’s Farm, Tampa Libra, Nurse Ratched, Blue Mule, High Flyer, Big Bang, Razorback, Floppy Disk, Umbrella – QIC

5 burpees to get the blood moving and long mosey to parking lot behind Hill Center.

WOR:

10 x Hillbillies; 15 x SSH; 10 x SNL Squats; 10 x BAC forward/reverse; WMH OYO, Good mornings OYO

Thang:

Rob Baas – Born 9/29/74 – Father, Son, Brother, Uncle & Friend     

Part 1: Tour around Hill Center – 9 Speedbumps/29 reps at each bump:

SB1 – Diamond Merkins x 29

SB2 – Prisoner Squats x 29

SB3 – WW1’s x 29

SB 4 – Wide Grip Merkins x 29

SB 5 – Single Leg Squats x 29

SB 6 – WW2’s x 29

SB 7 – Incline/Decline Merkins x 29 total

SB 8 – Box Jump/Step Up x 29

SB 9 – Plank Hold x 74 seconds

Part 2 – Redline – Rob had a love for speed, whether riding his motorbikes or Indy Car Racing – Goal is to push our redline

Parking Garage – Politician on the flats, sprint the incline, 4 x burpee at top of each incline.  All the way to 6th floor top of parking deck where PAX met for:

MARY:

We paused for Mary at top of parking garage to do so underneath a glorious sunrise – Thanks Rob

29 x Reverse Crunch; Low Plank into J-Lo’s x 15 count; 74 – 4 count Flutters

Mosey back to parking lot for COT

Thank you for the love today, men.  This F3 community has been the foundation of the best relationships I have formed since moving here  3 1/2 years ago.  I have been witness to this community rallying around each other at every turn and this week it was me and my family that have needed the prayers and support.  And of course F3 Nashville delivers.  Your prayers have carried us these past four days, and I am grateful.  Please be on watch for anyone you know that you think may be struggling with mental health issues.  For my brother it was mental health and alcoholism that overtook him, but maybe we can reach out to someone who we know may be struggling and just love on them.  Who knows, it may be just what they need to be encouraged to keep going.  From the bottom of my heart, I remain grateful to each of you brothers.

Much Love & Peace – Umbrella

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GAZA MOD WOD

30 Nov 2020
Mod GAZA WOD

TEMP : 38
GLOOM FACTOR : High

PAX : Yard Sale, Accounts Receivable, Faulkner, Bagger Vance (QIC) … CCR rolled in for 2nd and 3rd Fs

Disclaimer Claimed

Grab a mini coup and head to Pavillion

WOR :
Hops w BAC x 10 IC (F/R)
Side Hops w Mike Phelps x 10 IC
SGL DL X 5 IC (R/L)
DL w Mini Coup x 10 IC
GMA x 6 IC
HB x 10 IC
IW x 10 IC

THANG:

Gaza
35 Mini Coup swings
30 Merks
25 Pull Ups
20 Box Jumps
1 Baseball loop (RX : 1 Mile)
RnR

As Many Rounds as Possible

We all got through 4 rounds

Mary:

Plank 30”
Wall Sits RT leg across LT
Wall Sits LT leg across RT
Plank Progression 2’
Wall Sits RT leg extended arms parallel to ground
Wall Sits LT leg extended arms parallel to wall

TIME

NMM:

Looks like we need a KEEP DETENTION ALIVE campaign. Cold, wet weather post Thanksgiving had to be the culprit.

Good to have CCR catch some 2nd and 3rd w us at the end. He’s looking for an alarm back up if anyone has ideas.

BH:

Job Ruck this Saturday. Hit up Grease Trap for details.

Prayers up for the Umbrella and Ludwig families as they go through medical and family struggles.

Prayers up for the Fennema family. Pastor Mike just moved here from Augusta, GA and was recently in a tragic mountain biking accident. He’s at Vandy right now. See GoFundMe attached.

Fundraiser by Brittany Same : Praying for Mike Fennema

YHC,
🎒🐜

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BAB Q

25 Nov 2020 BAB Q

TEMP : 57
GLOOM FACTOR : MEH

PAX : Hugs Not Drugs, Wedding Singer, TOGA, Not a Sport, Venus, Bagger Vance
QIC : BV

0529 ish Disclaimer Proclaimed

Blockman’s Creed

This is my block. There are many like it, but this one is mine.

My block is my best friend. It is my life. I must master it as I must master my life.
Without me, my block is useless. Without my block, I am useless. I must carry and lift my block true. I must work harder than the Jester that seeks to kill me.

My block and I know that what counts in F3 is not the reps we complete, the noise of our grunts, nor the sweat we make. We know that it is the You v You work that counts.

My block is human, even as I, because it is my life. Thus, I will learn it as a brother. I will learn its weaknesses, its strength, its parts.

I will keep my block clean and ready, even as I am clean and ready. We will become part of each other.

Before God, I swear this creed. My block and I are the defenders of Virtuous Leadership. We are the masters of Sad Clownism. We are the Leaders in our Communities.

So be it, until victory is America’s and there is no Sad Clown, but only Virtuous Leadership.

WOR:
Hops & Bounding x 25 IC
IW X 13 IC
HB X 13 IC
SQUATS X 13 IC

Grab your BAB and head out. PAX carried BAB in various ways to the new stairs at HC. BAB hops up stairs and then down.

At bottom, steering wheel BAB to the grass. Various carry positions of BAB to Yungle Gym.

Thrusters
BAB Burpees
Pull Ups
1, 3, 5, 7, 9

(Insert Venus around rep count of 7)

BAB flips forward across the parade ground, reversing at the 1/2 point.

BAB calf raises IC X 10 on the steps.

BAB hair burners to first light post.

Hula Hoop BAB back to StartEx for

MARY:

LBC x 13 IC w BAB
5 Close grip BAB merkins
F Kix x 10 IC w BAB on chest the 10 IC w arms locked
5 Close grip BAB merkins
Finishing position AL PD
5 Close grip BAB merkins
WWI w BAB X 20 IC
Low plank on BAB

TIME

NMM: Hearty crew this am getting in pre Turkey Day work. Should invest in some BAB for BrentHood and leave in the bushes. Or at least chip in to buy TOGA a new block w handles.
Varied up movements today to work in BAB along w push, pull, squat and hinge.

BH: Continued prayers for the Sinclair (Ludwig) family. Please connect w Floppy Disk for more opportunities to serve.

Gobble Hobble tomorrow at the Corner of Caldwell and Lealand. 5 mile loop around GH to Belmont and back up Lealand. All welcome. 0530 start.

Black Friday at S2H. 0530 start. Ruck kindly suggested. Hit me up if you need a Loan a Ruck.

YHC,
🎒🐜

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Form follows Function

PAX: Wedding Singer, Hugs not Drugs, Razor/Venus, Olan Mills, Toga (QIC), Boone’s Farm, Not a Sport

Gloom Factor: 70 and sunny

Lucky number seven posted for a little fun at GWP in the gloom.  The PAX was warned that there would be a renewed focus on the mighty pull-up, and they weren’t disappointed.

Mosey to GWP for WOR then head over to the monkey bars for pull-up clinic that went down like this:

  • Determine your max number of real pull-ups.  No, not the knee jerking, cross-fit butterfly or half arm extension varieties.  We’re talking about slow return, fully extended, head hang pull-ups.  Once you know that, plan to do half or 1/3 of that # for 6 rounds.
  • Execute pull-ups, 10 strict form merkins while making meaningful/socially distanced eye contact with your partner, and 10 WWII
  • Repeato x5

Mosey to parking lot and keep partners.  P1 runs half the lot while P2 bear crawls the same loop.  Keep the distance with the team doing bear crawls, lunges and braid jump burpees until the loop is completed.

Mosey back to the lot for Mary Fest 2020.  The PAX hit 10-12 exercises until time expired.

NMM:  Many families are dealing with illness as a result of Rona and life in general.  Prayers for healing and faith.

Stay Classy,

Toga

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POP UP AO WEEK I

19 November 2020

Temp : 47
Gloom Factor : Moderate

PAX : Yardsale, BnB, High Flyer, Black Lung, Bagger Vance (QIC)

Disclaimer 0530:15

Mosey entire Lipscomb Loop and circle up for

WOR:

SSH X 12 IC
Squats x 6 IC
Lunges R/L x 6 IC
Lunges R/L (REV) x 6 IC
IW X 12 IC
Side Lunges x 6 IC

THANG:

Pearls on A String

Goal was to utilize as many stations as possible. Goal NOT accomplished.

STATION I

Incline Peter Parker Merkins x 12
Decline Peter Parker Merkins x 12

Lunge Walk to Light Pole 1
Reverse Lunge Walk Light Pole 1-2
Bear Crawl Light Pole 2-3

STATION II

Pull Ups 12, 9, 6, 3

Indigenous People’s Run corner 2-4

STATION III

Knees to Elbows 12, 9, 6, 3

STATION IV

Jacob’s Ladder
7 Burpees at bottom of sidewalk 6 at top all the way down to 1

STATION V

Parking Lot Inchworms

MARY
Heel to Heaven RT X 6 IC
Heel to Heaven LT X 7 IC
LBCs x 20 IC
Beast RT x 10 IC
Low Plank
Beast LT x 10 IC
F Kix X 30 IC
GMA X 5 IC

TIME

NMM: Small but hearty group today. Oddly enough, Black Lung was actually early. Yeah, I know. Crazy.
Good recon on the new AO. Today’s work was sufficient but not too difficult.
Lots of good discourse at Coffeeteria RE: Charlie19. Hoping that Vector and BL will start a Slack channel for a deeper dive.
Naming still up in the air. Front runner is Green Acres or something like that. A guy from the hood used to park his landscaping trucks in the lot we use and that may or may not have been the name of his company.

BH:
Continued prayers for Ludwig and the Sinclair family. Not sure how we will be called to serve them but please be aware. Prayers appreciated for sure.

NEXT WEEK HIGH FLYER ON Q … PLAN ON 5 MILE TURKEY TROT IN LIEU OF THE BLVD BOLT. AGAIN, THURSDAY AO @ CALDWELL/LEALAND WILL BE A 5 MILE RUN ON THANKSGIVING DAY. ROUTE WILL FOLLOW SHORTLY.

YHC,
🎒🐜

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Purple Cow 2020-11-16

PAX: Toga, Not a Sport, Penny Loafers, Nurse.Ratched, Wedding Singer, Hugs not Drugs, Venus, Boone’s Farm

QIC: Boone’s Farm

WOR:

  • SSH x20
  • BAC x10 F/R
  • Squats x10
  • Merkins x10
  • Scorpion x10

Thang:

Mosey to GWP path stopping periodically along the way for:

  • Burpees x10
  • Iron Mikes x20
  • American Hammers x30
  • Mosey
  • Pull-ups x10
  • Merkins x20
  • LBC x30
  • Mosey
  • Squat Jumps x10
  • Mountain Climbers x20
  • Flutters x30 IC
  • Mosey
  • RnR x3

 

All in, finished with indigenous peoples run back to parking lot. Prayers for Wedding Singers uncle with COVID in hospital, Nurse.Ratchet, co-worker Dad with mass behind eye, traveling safety and difficult family conversations over thanksgiving, particularly this year.

Great work by all to get the week started right.

Always an honor,

BF