Backblasts

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Winter Hillympics Week Two

Apologies for the late backblast – it’s been quite the week. Either way, week two of the Winter Hillympics is in the books and we have a new leader – Prevac!  Another strong showing of 20 PAX getting after it and competing for points.

PAX: Frugal Macdoogal (QIC), Black Lung, Bro At Law, CCR, CAPSLOCK, Tampa Libra, Toga, Prevac, D’Mish, Headstud, Dr. Smartt, Cinderella, Black Widow, Pop-A-Lock, Skid Mark, Cowboy, Chum, Bagger Vance, Too Tall, and Vamos (F3 Charlotte)

We started off the morning splitting in to two teams then a quick mosey to the football field.

WOR

  • SSH x 10
  • Squat x 10
  • Merkin x 10
  • Good Mornings x 10
  • Willie Mays Hays x 10
  • Forward BAC x 10
  • Backward BAC x 10

THANG:

We started off with some 1v1 Team Competitions:

  • 50 Yard Tunnel of Love
    • Everyone on each team is in a high plank forming a tunnel at the goal line. The person in the back does 10 merkins then crawls through the tunnel. Rinse and repeat and first team to the 50 yard line wins.  The turf was cold and frozen so this felt great.
    • Team 1 wins
  • 50 Yard Indian Broad Jumps while team squats.
    • Everyone on each team is in a line at the 50 yard line doing squats. The person in the back does broad jumps to the front.  Rinse and repeat and first team to the goal line wins.
    • Team 1 wins
  • 40 Yard Sled Push
    • Each member of the team would push the sled to the 20 yard line and back to their team. Rinse and repeat until everyone has gone.  Everyone else OYO abs.  First team to finish wins.
    • Team 2 wins
  • 20 Yard Sled Pull
    • Each member of the team would pull the sled to the 10 yard line and back to their team. Rinse and repeat until everyone has gone.  Everyone else OYO abs.  First team to finish wins.
    • Team 2 wins

Mosey to weight room.

Team 1 started by grabbing trap bars (135lbs total weight) and headed outside for farmers walks while Team 2 started inside for bench press, then headed outside for jump rope and amphitheater jumps.

  • Bench Press Medal Competition
    • 1 minute AMRAP with 65 lbs.
    • 1st place (7 points): Prevac with 75 reps
    • 2nd place (5 points): Tampa Libra with 71 reps
    • 3rd place (3 points): Pop-A-Lock with 70 reps
    • Everyone else 1 point
    • Team 1 did not get the chance to do this, so if you were on Team 1 and want to attempt to medal, you can meet Frugal at 5:20am this Thursday to attempt. If not, you will get one point.
  • Jump Rope Medal Competition
    • 1st place (7 points): Prevac
    • 2nd place (5 points): Skid Mark
    • 3rd place (3 points): Toga
    • Everyone else 1 point
  • Amphitheater Jumps Medal Competition
    • 1 minute AMRAP
    • 1st place (7 points): CCR and Tampa Libra
    • 2nd place (5 points): Pop-A-Lock
    • 3rd place (3 points): Cinderella
    • Everyone else 1 point
    • Team 1 did not get the chance to do this, so if you were on Team 1 and want to attempt to medal, you can meet Frugal at 5:20am this Thursday to attempt. If not, you will get one point.
  • Farmers Walks Medal Competition
    • 5 minutes with 135 lbs. walking from cone to cone.
    • 1st place (7 points): Frugal
    • 2nd place (5 points): D’Mish, Bagger Vance, Headstud, Bro At Law, Skidmark, and Prevac
    • Due to so many 2nd place, everyone else 1 point

COT

Here’s the top ten after week 2:

Prevac (53); Tampa Libra (52); Headstud and Skid Mark (46); Dr. Smartt, Pop-A-Lock, Frugal (44); Bagger Vance (36); Bro At Law (35); Toga (34)

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Big Bopper Belding Holds Year’s Last DETENTION

PAX: Floppy Disk, PSL, Yard Sale, Calfkiller, Ludwig von Osh Kosh von Lederhosen, Edible Arrangement, Dr. Smartt, Vegemite, Umbrella, Walter White, Black Lung, Accounts Receivable, Blackwater, NumbTucks, Private Sandman, Harvey Updyke, Skid Mark, Pop-a-Lock, Black Widow, Too Tall, Life Saver (visitor from Charleston), Life Saver’s Son-in-Law (visitor from Charleston), Dick Belding (Nate Miley – FNG), CCR (CO-Q) and Brother-at-Law (CO/VQ)

QIC: CCR and Brother at Law

26 fine men came to Detention today for CCR and Brother at Law’s Co-Q. The weather was delightful: a downright balmy 46 degrees with high humidity. And it felt like a true detention with Principal Dick Belding keeping an eye on things. Here’s how it went down:

Disclaimer

WoR
10 burpees OYO
Mosey the loop to the pavilion

CCR led us in a different and dynamic warm-up that he wanted to try “because Bagger isn’t here”. Shoulder to shoulder then:

High knees run and back.
Butt kickers run and back (Backwards return aka “Ludwig style” – Pro tip: sound things out before trying to get cute to spell them backwards for the reverse movement in the BB)
Skips and back (Return Ludwig Style)
Low slow merkins x10 jog and back
Dive Bomber Merkins x10 jog and back
SSH x20

Count off 1’s and 2’2 for partner exercises later in the morn.

THANG
Bro at Law tags in and we mosey to the hill for HILLEVENS.

Atomic Merkins at the top
Jump Squats at the bottom.
SSH until all in.

Lots of grunting. 1’s follow Brother at Law to grab coupons. 2’s follow CCR to the parking lot. Coupon work as follows:

Round 1: Partner 1 lunge walks with coupon length of pickup lines, then same back but with coupon overhead, while Partner 2 plank jacks. Switch out and repeat.
Round 2: Partner 1 runs the bus loop while Partner 2 does Lion Kings (squat into overhead press with coupon). Switch out and repeat.
Round 3: Partner 1 runs the bus loop while Partner 2 kettleblock swings. Switch out and repeat.

Good work to get the coupons put away for 1 minute of Mary led by CCR:

Flutter kicks in cadence x20.

COT

Excellent work by all today. Great having the one and only Dick Belding in our presence and welcoming Life Saver and his son-in-law from F3 Charleston with us. To the schmohawk at the December 2 convergence that suggested I lead with a Catholic prayer, joke’s on you: https://www.ewtn.com/devotionals/prayers/StTeresaofAvila.htm.

Prayers for Brony, BAM, and Yard Sale and their families as they cope with the loss of loved ones.

TAK PAKs were collected by Numbtucks and he will be collecting them at Racetrack on Wednesday as well. This is a really great cause for some of the most vulnerable kids in our society, so thanks so much for organizing Numbtucks.

It was an honor to lead you all for my VQ and I look forward to many more Q’s.

Brother at Law & CCR

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Co-Q Get’s Garth’d – Field Trip Must Go On

PAX: Foggy Pirate, FoxTrot, Venus, Chum, TripleD, Big Stick

QIC: En Fuego

Four hours after arriving home from Garth and wondering if YHC is #muchtooyoungtofeelthisda@#old, and a mere 9 hours after receiving a text from Leatherneck stating #bringmetwopinacoladas cause I #aintgoingdowntilthesuncomesup, YHC arrived at The Skunk knowing the Co-Q was now just a Q, but the Field Trip to Higher Education Must go on.

Bus #1 departed at 5:30 sharp, with 5 #friendsinlowplaces moseying from J.T. Moore down to the Lipscomb University Soccer Field.  Bus #2 apparently departed at 5:31 with Venus and Big Stick on board.  With Green Hills streets just like a #river, ever-changing as they flow, Bus #2 and Bus #1 never actually met #inanother’seyes, but good to run into them 45 minutes later at the COT.  Following a quick COP on the Lipscomb Soccer Field, Bus #1 proceeded with…

The Thang:

11’s at stairs leading down to the field – Burpees at top, Jump Squats at bottom.  Stairs apparently are slippery when wet, and steeper than their visual from Granny White would suggest.   With Leatherneck still a member of the #americanhonkytonkbarassociation and no one for YHC to hand the Q baton, it’s time for YHC to improvise.

Backward mosey to the dugout, where FoxTrot mumbles once seeing USMNT practice on the field, their performance being barely #morethanamemory.  At Dugout:

Circuit of tricep dips, urkins and derkins.  Start at 5 reps, R&R x 4 adding 5 reps each round.  Foggy impressed us all with his ability to rep out some derkins x 20.  YHC lead modifier of said derkins.

Time left to kill, we’re going Dean Smith 4 Corners.  Cut the soccer field into a third, Lieutentant Dans from one touch line to the other, perform 20 WWIs, bear crawl to corner flag, 20 flutter kicks, Lieutenant Dans back to the other touch line, 20 Mariah Careys.  No time to bear crawl to fourth corner, it’s time to mosey back.  Bus took a slower pace on the way home, perhaps slightly affected by FoxTrotTalksaLot deciding to FoxTrotPopsaSquat #shameless? No judgment passed along from this PAX.

COT and closed it out in prayer, all thankful that He is the reason for the Season.

Solid work by each of the PAX – thankful and appreciate the opportunity to lead and work alongside each of you.

SYITG,

En Fuego

 

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A Merry Westeros Christmas

THE PAX: BadBoy, Princess Aurora, T-Cell, Megatron, Butch Please, Porcelain, Crawfish

QIC: Hi-Viz

Fresh off last night’s Garth Brooks (19-hour?) concert, YHC was more than excited to spend a quality 45 minutes with seven of his ‘friends in low places.’

Quick mosey to the school’s front steps.

COP:
SSH X20 IC
Good Mornings X10 OYO
WMH X10 OYO
Little Baby Arm Circles X15 IC
Overhead Claps X15 IC
Reverse LBAC X15 IC
Thrusters X20 IC
Chinooks X15 IC

THE THANG:
Even though YHC heard endured Brett Micheal’s version of Jingle Bells on the way this morning, he fought to remain in a festive spirit in teeing up a take-off on ’12 Days of Christmas.’

PAX complete an exercise in a corner of the soccer field, mosey to the next for the next one, adding on until completing all 12.

1 / Partridge In A Pear Tree: Diamond Merkins
2 / Turtle Doves: Plank Jacks
3 / French Hens: American Hammers
4 / Calling Birds: Carolina Drydocks
5 / Golden Rings: Burpees
6 / Geese A’Laying: Jump Squats
7 / Swans A’Swimming: Flutter Kicks
8 / Maids A’Milking: People’s Chair
9 / Ladies Dancing: J-Los
10 / Lords A’ Leaping: Split Lunges
11 / Pipers Piping: High Knees
12 / Drummers Drumming: Shoulder-Tap Planks

Most every good song has a key change/chorus repeat at the end, so why not? Let’s double the counts for good measure.

MARY
-LBC X25 OYO
-Freddie Mercury X25 OYO
-Plank variations for 4ish minutes.

Done.

COT/BOM

MOLESKINE
-Had a blast with y’all this morning. Thanks for the encouragement. Seemed like everyone had a bit of fun and wound up appropriately smoked.
-Thanks to PA for being my eyes in the dark. (NOTE: 8-point handwriting on a jam-packed Post-It is nearly impossible to read. #Duh)

BULLHORN
-BOLO for several upcoming CSAUP events, including this one on May 12th.
-New Year’s Day: 1/1/18 at 7 at The Hill with PA taking the lead. Don’t miss it. Let’s get those HCs on the books and start the new year off on the right foot.

Viz out. SYITG.

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Stonewall – 12.16.17 – “Cowbois ‘n’ Indians”

QIC: Princess Aurora

The Pax: Hambone, Bagger Vance, Spider Bite, Foxtrot-Talks-A-Lot, T-Cell, Black Lung, Heister (Charlotte), Chum, Vegemite, Pop-A-Lock, Deep Dish, Crawfish, Skidmark, Bad Boy, Edible Arrangement

16 PAX took a trip back to elementary school at Stonewall this morning. True to the childish nature of the workout, the morning began with name-calling, making fun of my clothes, and picking on my outdated watch.

The Thang:

Resisting the urge to take my ball and go home, YHC tried to quiet the crowd with a brisk mosey down Clayton and over to the basketball court for warm-o-rama. All exercises IC:

  • SSH x 20
  • Merks x 10
  • Mountain Climbers x 10
  • LBAC F x 10 w/ 20-ct hold
  • LBAC R x 10 w/ 20-ct hold
  • SnL Squats x 15 (plus another 5 to make sure Foxtrot had a chance to download that mental image into his memory bank)

Mosey on over to the 440 Greenway and explain today’s main event: Cowbois and Indians. PAX divide into two teams. Team 1 performs prescribed rep count of the exercises below while Team 2 Indian Runs the loop. Teams flapjack, then RnR.

  • Clerkins
  • Overhead Squats
  • Werkins
  • Big Boy Sit-ups
  • Overhead Lunges
  • Imperial Walkers

Round 1: each exercise x 10; standard Indian Run

Round 2: each exercise x 15; Indian Run with last man dropping for one Burpee before sprinting to front

Round 3: each exercise x 20; standard Indian Run for two laps

It was close, but Team 2 proved victorious on the plains.

Mosey up Gale alternating backpedals and regular run between light poles and then splitting the last distance with walking lunges and a crowd pleasing Duck Walk.

Back at the Jungle Gym, PAX buddy up for some Pull-ups. P1 performs 10 pull-ups while P2 performs another exercise called by Q. Flapjack, RnR

  1. Pull-ups x 10/Tabletop Hold
  2. Pull-ups x 10/Crab Jacks
  3. Pull-ups x 10/Toe Touches

Trek over to the soccer field to meet the new kid at school, Jack Webb. Sadly, nobody liked Jack, and they cheered when he was expelled for smoking. With him out of the way, it was time for a game of Chinese Freeze Tag! For those of you who don’t remember, it’s like Freeze Tag, but you have to crawl through someone’s legs to unfreeze them. I do hope this actually pleased the crowd.

Short mosey back up toward the tennis court to find a sunny spot on the hill. Commence 9MOM. In no particular order:

  • J-Lo’s
  • Freddie Mercuries
  • American Hammers
  • Crunchy Frogs
  • Mariah Careys
  • Burpees
  • Shoulder Taps
  • Boxcutters
  • Flutter Kicks
  • WWII Sit-ups
  • 20-ct Plank IC
  • Mountain Climbers
  • Alphabet (A-F)
  • Hello Dollies
  • Manmakers to close it out

Back to the parking lot for COT/BOM

Moleskine:

Great to see so many faces new and old (to me anyway) at Stonewall this AM. It was a pleasure leading you today, and I promise to show a little more skin next time. #TClaps of the day go to Crawfish for his home plate slide to unfreeze me during tag. “Pain heals. Chicks dig scars. Glory lasts forever.”

Bullhorn:

See T-Cell’s Slack post in #f3-nashville-general about the Job Kemp Memorial Fund. In this season of giving, please consider contributing to honor the life of Job and impact the lives of others fighting similar battles. Frugal MacDoogal will be collecting checks at The Hill or anywhere else you can find him, and please note that your gift is tax-deductible.

New Year’s Day convergence will be upon us before you know it! Stick to that 2018 resolution and post at The Hill on 1/1/18 from 0700-0800 for what is sure to be a great start to the year. Reach out to me with any questions.

PA out.

 

 

 

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Field of Dreams…Or Pains

When:  12-15-17

PAX:   Big Stick, PSL, Floppy Disk, Ludwig, Private Sandman, Foxtrot, Funyuns, Braveheart, Bagger Vance, Accounts Receivable, Savannah, Deck the Hollis, Swampfox, D’mish, Dupree, Offshore, Black Widow, Patti, Vamos (F3 Metro), Chum, Vegemite, CCR, Slumlord (F3 Birmingham), Cinderella, Walter White, Numb Tucks, Grisham, Prevac, Umbrella, Olan Mills, Edible Arrangement (QIC)

31 PAX braved the cold and took the daily red pill to get better heading into the weekend.

WOR:
Mosey around the AO then
SSH x 20 IC
Butt kickers x 10 IC
Squats x 10 IC
BAC x 10 IC
Reverse BAC x 10 IC
GMornings x 10 IC
Windmills x 10 IC

Thang:
Mosey to the shed.

With musical inspiration provided from Metallica’s ’83-’88 discography and a few Pantera riffs we engaged in Suicide BLIMPS. Each exercise performed at different ends of the court with the mode of transportation being a suicide.

Burpees x 20
Suicide
Lunges each leg x 30
Suicide
Imperial Walkers each leg x 40
Suicide
Merkins x 50
Suicide
Plank jacks x 60
Suicide 
Squats x 70
Suicide

Then Count off 1-4. Mosey to the baseball field and groups 2 & 4 grab coupons on the way. Field lights turned on to visualize the sweat.  Group 1 gathered at 1st base, group 2 at 2nd base, etc.

1st base – WWI x 50
2nd base – KB/coupon swings x 50
3rd base – Merkins x 75
Home plate – Lion kings x 50
Mode of transportation between the bases = bear crawls & crawl bears.

Mosey back to parking lot.

Mary:
Tempo merkins x 10
Jane Fonda’s x 20 each side
Flutter kicks x 30
Hello Dolly’s x 20
Outlaws forward x 10, reverse x 10
Boxcuttters x 10
Freddie Mercuries x 10

BH:
Remember TAK Paks.  Also see T-Cell’s post on Slack within F3 Nashville General channel regarding the F3 Nashville Job Kemp Memorial Fund.

Pleasure as always.

Merry Christmas,
EA

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You’re hands are freezing

PAX: Bagger Vance, Funyuns, Grease Trap, Too Tall, Venus, Nimbus, Harvey Updike, Sandman, CCR, Head Stud, Offshore, NumbTucks, Umbrella, Longboard (FNG), Deck the Hollis (FNG), Olan Mills (Q)

WoR:
Good Mornings X 15IC
Willie Mays Hayes X 10IC
High Knees X 15IC
Butt Kickers x 15IC

Thang:
Mosey into the parking garage for some 11’s navigating our way up to the top as we go.
Exercise 1 – Dirty Hookups
Exercise 2 – Burpees

SSH for the 6

Make our way to the bottom of the stairwell. Tee up 11’s part deux making our way up / down the stairwell.
Exercise 1 @ bottom of the stairs – Jump Squats
Exercise 2 @ top of the stairs – Derkins

Mosey back for some brief Mary…
Flutter Kick as we wait for the 6
Finish it off with some American Hammers

All that fun for the low price of 2+ mi of running around in 21°.

Well done guys!!

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Titan 12/13/17

PAX: Porcelain, Big Brother, Crawfish (Q)

The clock ticked down to 5:28 and YHC was starting to think I was in for a cold, lonely solo-Q, but here comes the cavalry!  Grab the shovelflag and lets mosey. Around the PAC and back to the base of the Parman Pl hill.

WoR: SSH x 20IC, Squats x 15IC, Overhead claps x 15IC, High knees x 20IC, Butt kickers x 20IC, BAC f/r x 10IC

The Thang:

YHC read an article a couple weeks back about Herschel Walker and his workout philosophy. I’m not sure where he lives these days, but someone needs to EH that dude because he would be all about F3. The dude is obsessed with body weight exercises. He never lifted a weight in his life until his 3rd year in the NFL. He mainly only does 3 different exercises, but does massive numbers of reps (ie – 3500 merkins a day). He’s also a big fan of running, particularly sprints up hills and in sand. Today’s workout was a tribute to Herschel’s philosophy. We performed 3 rounds of exercises AMRAP until failure w/ a short run in between sets for recover R&R until time called by Q.

Rnd 1: Merkins w/ uphill run

Rnd 2: Big boy sit-ups w/ sand run on volleyball court

Rnd 3: Pull-ups w/ short mosey

50m sprint x 5

Moleskine: Thanks to Porcelain and Big Brother for showing up despite the subfreezing temperatures. Porcelain said the only thing that got him out of the fartsack was that he didn’t want YHC out there freezing alone. That’s what its all about. Thank you brother!

Bullhorn: Put together a TAK PAK for a kid in foster care – see Slack for details. Consider a donation in Job’s honor – more info to come. Warpath 1/6/18 in Franklin.

SYITG,

Crawfish

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Freshman 15

QIC: Nuggets McPatty VQ -Iditarod Assist at the end
PAX: Nuggets, Iditarod, Airwolf, Schnitzel, NPR, CDL, Aristotle, Sea Gull, 3rd Degree, Mr. Roboto, Grohl, Noble Virus

WOR-Washers/Dryers/Willie Mays Hayes

Freshman 15
Semester 1:
High Knees x 15 Each leg
MT Climbers x 15
Merkins x 15
American Hammers x 15
Lap
Complete Circuit 3X

Mid Term:Broad jumps to the courthouse and back 3x

Semester 2:
Jump Ropes X 15 each leg back & forth
Lectures x 15 Each Arm
Alternating Shoulder Taps x 15
Sumo Squats x 15
Lap
Complete Curcuit 3x

Final Exam: Bear Crawl/Crawl Bear to courthouse 3x

War Baby VQ Nuggets turned over to YHC

Mosey to the Plaza
Burpee Box jumps x 10 OYO
Step ups x 10 Each Leg
Sprints x 8
Irkins x 10
Derkins x 10
Prisoners Squats x 10
Sprints x 4
Burpee Box jumps x 10

Mary:
Flutter Kicks x 30 IC
WWI’s x 10 OYO
Hello Dolly x 20 IC
WWi’s x 10 OYO

COT

Moleskine: Good work and nice VQ by the resident War Baby Nuggets McPAtty. Nice to ha 3rd Degree with us from Nolensville promising to EH his BIL in the Boro. Sign up to Q on the google Doc.

SYITG,
Iditarod

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Westeros – 12.11.17 – “MONSTER”

QIC: Princess Aurora

PAX:  Megatron, Porcelain, Right Said, Butch Please

5 brave souls posted at Westeros to do battle with the MONSTER.

Having sent out the message that there would be a 10 Manmaker penalty for showing up in long sleeves, it was apparent that neither Porcelain nor Megatron saw that message. That, or they just didn’t care. Since we couldn’t just watch them, the rest of us held People’s Chair while they paid their dues.

THE THANG

Quick mosey down Elmington over to the gym entrance for COP. All exercises IC

  • SSH x 20
  • Squats x 20
  • LBAC x 15 F w/ 20 second hold
  • Overhead Press x 20
  • LBAC x 15 R w/ 20 second hold
  • WMH x 16
  • Merkins x 10

Mosey over to the main entrance for West End Middle to explain today’s torture: The MONSTER. 100 reps of the following exercises, and exercises may not be partitioned. Oh, and 5 Burpees EMOM.

  • Merkins
  • Overhead Lunges (which turned into hands on top of head lunges)
  • Newton’s Cradle
  • Smurf Jacks
  • Turkish Sit-up (similar to Get-up. Legs flat and arms above your head like a bench press. Sit up keeping your arms perpendicular to the ground, and return.)
  • Extenders (Like a Reverse Crunch, but it starts with an E.)
  • Rosalitas

COT/BOM

MOLESKINE:

Great work by all. This thing was tough. YHC was on his 39th rep of Rosalitas when time was up, and everybody else had at least gotten into the Extenders. Next time (yes, next time), we will reserve at least 40 minutes as I believe we started the routine with 33 remaining. That also means we did 165 Burpees in the middle of all that mess.

BULLHORN:

YHC will be taking the reins for another special New Year’s Day workout. Details still to come, but you should definitely mark your calendars. No George Michael this year, I promise.

PA out.