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Snow Covered Hills

When: 1/19/2018

QIC: Grisham

The PAX: 19 men decided to role out of bed and get after it Friday morning.

At 21 degrees, it was a little chilly at the beginning, but after the warm-up started, the weather was perfect.

Warm Up:

  • Mosey around the circle
  • Shoulder circuit to warm up
  • Grinder PT (SSH, Deep Squats, Lunges, Dive Bombers, Supermans, sit ups, pushups, Carolina dry dockers, etc.

THANG:

Part I – Strength Work:

 

  • 3 X 10 Hand Stand Pushups / Alternating w/ 20 V-ups
  • Grab a coupon. Partner up.  1 warm up, 3 work sets Row X 10 /alternating with clapping ‘Mericans .

Part II – Metcon:

  • 11’s  – Pull ups and snowy reverse burpbees at the bottom of the hill.
  • Mosey to parking lot & circle up
    • 15’Mericans
    • 15 situps

MOLESKINE

Really great to see everyone out this morning. Have a great weekend!

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Winter Wonderland

QIC: Yosef
PAX: Aristotle, Iditarod, Papa Juan, Schnitzel
Weather 5 degrees F, Wind: 0.

T-claps to pax for posting despite brutal cold and icy/snow conditions.

Warm up lap
WoR:
Side straddle hops x15
Extra slow good mornings x10
Willie Mays Hayes x12
Lt. Dan’s from one curb to the next, approx. 10 yards.

To keep Pax warm and dry, we went on a Mosey tour of Gateway Island and that which surrounds it.
1st Stop: The Island. Partner up and one stays and does dips on the planter, while the other partner runs to the first building and drops 10 Merkins. Runs back. Switch. Then partner runs to gazebo and drops 20 Merkins, runs back, switch. A good little triceps toaster, and kept the hands dry.
2nd stop: The Crossroads. MC ensued regarding Bone Thugs. We had no harmony. Crossroads had a particularly dry patch, so 25 squats, 50 LBC’s, 20 Russian twists (or American Hammers), 15 burpees.
3rd stop: The playground. WWI sit-ups on the picnic tables while PAX takes turns doing AMRAP pullups on the monkey bars.
4th stop: The Crossroads. Short on time, so 25 side straddle hops and depart.
5th stop: Finish, CoT and BoM.

Bullhorn: Temps should warm to above freezing for next week, so don’t be a sad clown. Put on your discipline britches and mosey on down to the Square for a workout.

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Mr. Roboto’s VQ

PAX: Schnitzel, Aristotle, Yosef, Iditarod, Mr. Roboto (QIC)

Mosey for a while then circle up for warm ups. Then the partner routine which included one partner running two laps around the square while the other started 50 Burpees, 100 overhand claps, 150 Merkins, and 200 squats alternating til all reps complete. Then we did 11’s. 10 squats 1 burpee, 9 squats 2 burpees…etc while lunges in between each exercise from curb to curb. Ended with around the world with your favorite exercise for the last 5 minutes or so.

COT-Prayer

Bullhorn: Join Iditarod for the special kids 5k/15k if you want to give a race a whirl.

https://runsignup.com/Race/TN/Murfreesboro/SpecialKidsRace

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Dentention DREAM

PAX: Floppy disk, Vegemite, Pop-a-lock, CCR, Donuts, Grisham, Numb Tucks (boomer sooner), Too Tall, Dr. Smartt, T-Swiss, braveheart, Olan Mills, Due Process, Barney fifel, Offshore, Psl, Pre-vac, Pope, Black widow, Ludwig von Oshkosh

QIC: Dupree

As today is the day we remember the life of MLK Jr., Q thought that it would be befitting to workout the DREAM.  Dr. King gave America a great vision of judging people on the content on of their character rather than the color of their skin.  Today we honor that dream and of course judge you on the content  of your burpees.

WOR:

Mosey around the bus loop back to the parking lot.  Disclaimer

SSH Xs 20

WMH xs 20

Good mornings xs 15

Baby Arm Circles xs 10

Reverse xs 10

Slow and low squats xs 10

merkins in cadence xs 10

THANG:

Mosey back down to the bus loop.  Dr. King came to prominence with the Montgomery bus boycotts.  So today we work the bus line.

D – Derkins xs 25 after bear crawl up the hill

R – Robot squats xs 25 after lunge up the hill (some thought these were called hydraulic squats, but Q disagreed and needed an R)

E – Elevens up the hill.  Bottom of hill burpees into a lunge (Blunge?  Blurpee?).  Top of the hill Mountain Merkins (Q’s favorite King speech is the mountain top speech).

A – Atomic Merkins xs 20 – after broad jump up hill

M – Merkins xs 25 – quick run up the hill

Mosey back to parking lot for Mary.

MARY:

Flutter Kicks – xs 45 in cadence

J-Los

Hello Dolly

End with some good mornings.

Announcements:

Q has been talking with Bagger and other PAX about expanding F3 Serve.  This would be part of the 3rd F.  What we are wanting to do is take the F3 workout philosophy to F3 serve.  Once a month one of us would Q a service project for the guys to get involved with.  In November we did Room in the Inn.  December Numb Tucks led out with the backpacks for foster kids.  This is an opportunity for you to step up and we learn about the issues and people you care about.

Mole Skin:

CCR approached me about Qing today, and it hit me that it would be MLK Day.  His life is an inspiring one.  The philosophy of overcoming hate with creative love is a legacy and a challenge that endures to this day.  Because of MLK we have come a long way as a country in racial relations.  We still have a long way to go.  Let’s continue to be men of character and live out MLK’s dream.

 

 

 

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Lucky 7s

PAX: T-Cell, Princess Aurora, Vector, Bicentennial Man, Crawfish, High Viz, Porcelain, Ebola

QIC: En Fuego

9 PAX braved the wintry mix / Ice Storm / Snow Day elements and allowed YHC to get his Bomber VQ on.   Quick mosey through the streets of Sylvan Park followed by COP – SSH (7x); WMH (7x); Good Mornings (7x) and Scorpion Stretch (7x).  YHC mentions that not only does the week mark his 7-month F3 birthday, but that since it’s the start of the year why not get our luck right out of the gate by playing (and dominating) a good ol game of Lucky 7s.  Instead of caravaning to Tunica, however, we bring Tunica to Bomber.

The Thang:

First round of 7s at the hill from base of parking lot to stop sign at top.  Backwards run up the hill; double-up with burpees at top and bottom

Second round of 7s we head to the stairs; urkins at the top, derkins at the bottom

Third and final round of 7s we head to parking lot and bring out dealer’s choice.  PAX can choose between bear crawl, crawl bear, duck walk, crab walk or broad jump each time down and back; jump squats await at one end; iron mike’s at the other

5 minutes to go we head to the playground and partner up.  Round 1: Partner 1 performs 10 pull ups while Partner 2 does AMRAP of WWIs.  Flapjack to complete round.  Round 2: Repeat pull ups, replace WW1s with flutter kicks.  Round 3: Repeat pull ups, replace flutter kicks with American Hammers.

COT and closed it out in prayer.  Off to some coffeeteria.

Strong work by each of the PAX getting Snow Day started right – thankful for and appreciative of the opportunity to lead and work alongside each of you.

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Failure is Imminent

QIC: Yosef
PAX: Scraps, Iditarod, NPR, Aristotle, Schnitzel (Irish Goodbye)

PAX posted for unseasonably warm temperatures in the high 50’s for a heater.

WAR: Warm up lap, 10x side straddle hops, x11 good mornings, x11 willie mays hayes, x10 big arm circles forward, x10 reverse, x10 imperial walkers, x10 hillbillies.

The Thang

Focus for today was muscle failure. QIC wanted to ensure no one, including himself, felt perfect.

Bill Withers’ “Lovely Day,” plank the song, Merkins on Lovely Day mentions, which are many.

Ran around Gateway Island, stopping twice to pitstop for some LBC’s (x30), Burpees, WWI’s, and Merkins (all x15)

Returned to meeting area and completed 400m repeats, for time. PAX must complete lap within 75 seconds, or 1min, 15 secs. Failure to do so results in group repeat. Repeat 6x. Scraps agreed to be the standard by which we were judged, and he did not disappoint. No repeats were necessary. Schnitzel said his Irish Goodbye’s after lap 3.

Finished with an old punishment Yosef’s pops liked, hold arms at a 90 degree angle (straight out) for 5 minutes without rest. Failure results in punishment. Success results in strong shoulders and upper back, but there is much pain in between. MC was high to distract from the undertaking, and we learned much about parenting styles from Scraps and Iditarod.

COT and BoM. Reminded PAX that perfection is impossible, and makes Christ’s sacrifice for us pointless. But that doesn’t mean that we shouldn’t try to exemplify Christ to those around us.

Bullhorn: Despite high temps, many fartsackers. Don’t be a sad clown, come get in shape. Sign up to lead a Q if you haven’t in a while.

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Tua T.’s 30 for 30

PAX: Iditarod, Yosef, Scraps, Nuggets McPatty, NPR, Aristotle, Papa Juan, and Dolly
About 36 degrees this am first above freezing workout of the year. YHC stayed up way too late last night watching the Tide Roll. This am doing a 30 for 30 exercise. As there is sure to be a ESPN 30 for 30 made at some point featuring Tua Tagovailoa after what he did the night before. Here is how it went down.

WOR
GMs x 17 IC
WMHs x 17 IC
BACF x 17 IC
BACR x17 IC

The Thang
1. Merkins x 30
2. Burpees x 30
3. Squats x 30
4. WWi’s x 30
5. Dips x 30
6. Carolina Dry Dock x 30 Then lap around courthouse
7. Lt. Dans x 30
8. WWII’s x 30
9. Squat Jumps x 30
10. Alternating shoulder taps x 30
11. LBC’s x 30
12. Broad Jumps x 30 Then lap around courthouse
13. HR Merkins x 30
14. Y-Raises x 30
15. Reverse Crunches x 30
16. SSH’s x 30
17. Plank Jacks x 30
18. Freddy Mercuries x 30 Then lap around Courthouse
19. MTn. Climbers x 30
20. Nolan Ryans x 30
21. Monkey Humpers x 30
22. Thrusters x 30
23. Side Lunges x 30
24. High knees x 30
25. Hello Dollies x 30
26. Flutter Kicks x 30
27. Rosalita x 30
28. American Hammers x 30
29. Dead Bugs x 30
30. Crunchy Frogs x 30
All while enjoying an Alabama tribute play list consisting of Dixieland Delight by Alabama, Sweet home Alabama by Lynyrd Skynrd, Song of the South by Alabama, Tuscaloosa 1962 by Donnie Fritts.

COT-Prayer for men and reflections on facing adversity and having community around you after watching game last night and reading in the psalms in AM

Much MC about the political awareness/correctness of YHC’s playlist and relevancy in 80s versus Twentyteens. Great work by PAX pushing through. A Dolly splash of merlot post COT. Welcome back.

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Roll Tide Mosey

PAX
Bagger Vance, Floppy Disk, Funyuns, Big Bang, Blood Clot, CCR, Donuts, PSL, Dr. Smartt, CAPSLOCK, Black Widow, Edible Arrangement, Venus, Vegemite, Offshore, Braveheart, Quickie Lube, Oliver Clothesoff, Due Process, Private Sandman, Big Stick, Foxtrot Talks-A-Lot, Aunt Bea (QIC)

THANG
This will be quick… Disclaimer, MC, more disclaimer, MC, etc.

Capri Lap. COP. Winkie. 10 Burps OYO. 10 Merkins IC. 10 SSH IC. 10 Good mornings IC, not to be confused with the Windmill. 10 Skaters IC. 10 BAC/Seal Chokers/OH Claps IC. Winkie

Let the mosey Begin. A few hill climbs sprinkled in. 10 SSH IC. Slight Diversion to Barn Shuffles. You know the drill. Merkin at the end of the stall. Plank and wait Pre/Post. Winkie

Mosey to Partner Relay in front of the Caldwell Residence.
Line it up. Winkie. Wheel Borrow. Down and Back. Leap Frog. Winkie. Bear Crawl/Crawl Bear. Winkie. Mosey to Home.

MARY
20 something’s. No Hands Burpees, Crunchy Frogs, Baby Crunches, Hello Dolly, Freddie Mercuries, Merkins, Flutters(Scissor) Kicks, Mariah Carey’s,

COT/BOM/COFFEE (Thanks to Floppy for bringing the pot of Joe this am)

BULLHORN
Hit up Bagger for more details about the Barefoot Republic 5k 4 MLK. Monday. Here is the link for more information as well…https://barefootrepublic.org/archive-events/5k-4-mlk/
Remember to un-silence your alarm when you go to bed tonight.

Cheers,
@untbea

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We Interrupt Sharknado to Bring you Deconstructed Burpees

PAX
Bagger Vance, Floppy Disk, Black Widow, CAPSLOCK, PSL, Ludwig Van Osh Kosh, Dupree, Vegemite, Accounts Receivable, Umbrella, Black Lung, Rooster, Too Tall, Brother-at-Law, Greasetrap, NumbTucks, Pop-A-Lock, Harvey Updyke, Kashernick, Dilly Dilly (FNG), CCR (Your Humble Correspondent)

As time ticked closer to 5:30am, the 20 PAX must have felt confused…maybe a little scared.   Brother at Law confided in me that he was totally embarrassed.  5:30, no CCR. At this very moment, CCR was enjoying the very last bit of REM sleep which included a vision of the scoreboard from tonight’s historic beatdown (more to come on what it revealed). 5:32am came and a frantic blur of hygene, urination, coffee making (after urination), dressing, hitting a dear, fixing the dents, hitting vegemite’s wife as she was out getting the paper in her robe, caring for her, buying cones at CVS and finally pulling into the parking lot at 5:39am. Surprisingly, Bagger had taken charge of the situation and pulled out the fan favorite Sharknado.  Anyone seen Big Perm lately?  Quite a start to the morning. I assume there was a warm-up of some sort, but that will be left out of this account. PAX finish up their 2nd Sharknado lap and head to the parking lot, line up and partner up for the real THANG.

THANG
Deconstructed Burpees
Parter 1 performs a 5-legged suicide (run forward, backpedal back) while Parter 2 performs the deconstructed burpee pieces listed below. Flapjack, rinse and repeat until each piece has been completed, SSH for the 6 of course.

Squats (Deep…touching both hands to the ground)
Thrusters (like an atomic merkin without the merkin)
Merkins (slow and low focusing on form over quantity)
Frog Hops (These were bad if you actually did them the whole time)
Squat Jumps (form started slipping here)

All-In…SSH together for a few seconds, then resume suicides with Full Burpees in lieu of the pieces we just practiced. PSL and Too Tall both noted that the burpees were way easier after practicing all the pieces for so long. SSH for the 6

Rinse and repeat with a 3-legged suicide vs. 5. Enough of that.

MARY
Flutter Kicks x30 IC
Hello Dollys x20 IC
LBCs x20 IC

High Plank for about 1 min…Ludwig interjects with a great joke about counting. Done.

COT/BOM/COFFEE (Thanks to Umbrella for bringing the necessary 2nd pot of Joe this am)

BULLHORN
Hit up Bagger for more details about the Barefoot Republic 5k 4 MLK. Next Monday. Here is the link for more information as well…https://barefootrepublic.org/archive-events/5k-4-mlk/
Remember to un-silence your alarm when you go to bed tonight.

MOLESKINE
Good times this am. I feel lucky that this morning was the first time in almost two years that I had an alarm malfunction. Glad Bagger gave everyone a small taste of the Sharknado, but even more glad that you didn’t have to finish. Good luck to Harvey Updyke and the underdog Tide as they try to beat the long odds tonight. Almost forgot…my REM vision…i am going to make the very bold prediction that UGA puts the beatdown on Bama tonight. Final score 27-13. Take that to the bank fellas. If I am wrong, I will do 10 extra burpees tomorrow am.

Cheers,
CCR

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Stonewall 01-06-17

PAX: Hambone, Bad Boy, Princess Aurora, Vegemite, FTTL, CCR, Crawfish (Q)

Conditions: Still cold

5 burpees right out of the gate to get the blood pumping and get warm.

Mosey to soccer fields for Warmorama: IW x 10IC, Hillbillies x 10IC, Squats x 10IC, Merkins x 10IC, SSH x 20IC, WMH x 10IC

The Thang:

Since the AO is called Stonewall YHC felt like we should incorporate its namesake today. 11s: atomic merkins & jump squats – climb up 4ft stone wall in between

Mosey to playground & partner up. PAX 1 runs to top of hill while PAX 2 performs AMRAP pull-ups. R&R x 5.

Flutter kicks x 30IC

Circuit of 15 swerkins, 15 sit-ups, 15 dips, and 15 box jumps. R&R x 3.

Indian run around perimeter of Sevier. Stop at base of flagpole hill for a quick Jacobs Ladder. 7x up the hill w/ increasing number of burpees each trip.

Plank progression.

Mosey to tennis courts. Lunge walk width of courts & back.

Mary: Crunchy frogs x 20IC, LBCs x 20IC, Flutter kicks x 20IC, J-Los x 20IC, 30s high plank.

Bullhorn: Nice work men! Not a lot of mumblechatter today, which I always take as a sign of a good beatdown. Congrats to the PAX who completed Warpath!

SYITG,

Crawfish