Backblasts

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12 PAX at Titan 09 May 2018

PAX: Blue Mule on Q, Crawfish, Right Said, Hawkeye, Drone, Brother-In-Law, Third Degree, Princess Aurora, T-Cell, Porcelain, Reveille, Hacker (welcome from Jacksonville)

Nice weather. Sun is up. It’s the start of sweat season rather than gloom season.

Long mosey around the park over to the pavilion.

Warm-o-rama: Squats, good mornings, Willie Mayes Hayes, baby arm circles.

DIDs: Decline pushups, incline pushups, dips. Rep scheme: 3, 6, 9, 12, 3, 6, 9, 12, 3, 30 seconds match on each.

Mosey over to the large Greek pavilion.

11s: In front of the large steps. Burpee box jumps and decline pushups. Start with 10 burpee box jumps and move down from there. Got the PAX all huffin’ and puffin’.

Mosey over to the large parking lot.

Wind sprints – sprint across parking lot, do 10 merkins, sprint back across parking lot, do 10 merkins, rinse and repeat and change merkin count to 8, rinse and repeat and change merkin count to 6.

Mosey over to the parking area for mary.

Mary: Flutterkicks x50, Freddie Mercuries x20, American hammers x20, LBCs x20, mountain climbers x 30.

That’s all she wrote gentlemen. Simple but effective. That was a lot of moseying, sprinting, and merkins.

SYITG

Blue Mule out.

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Field of Fun

10 PAX: NumbTucks (QIC), 3rd Degree, A Bomb, Berney, Nimbus 2K, Barney Fievel, Creeper, Show Me, Pope, Hushy Puppy (FNG).

Today felt like a new day at the Broken Wheel (Berney showed his face after the elections & another visit by the Pope), we looked around and realized we hit double digits with almost an all Nolensville crew (But I think we are going to adopt the Pope).

WOR:
Run around baseball field with some slides & high knees.
Circle up with:
25 SSH
10 Good Mornings
10 Willie Ms
10 Cherry Pickers
20 Scrots (GreeseTrap Squats)
25 Air Presses
15 Baby Arms Circles forward and backward

THANG:
Native American Run (PC) to the soccer fields

Super 10 (taking it easy on the new guys usually Super 21): 1 Merkin followed by 1 WWI, then 2 of each, then 3, then….you get the idea. Stop at 10

Field of Dreams or Pain, whatever you want.  Home base does 15 burpees, bear crawls to first, first does AMRAP of Squats until Home reaches first, then bear crawl to second, second base is pumping out Merkins until first relieves second base, second bear crawls to third, while third is doing LBCs until second reaches them, third to home for 15 burpees. Go around until home base crew reaches home.

Native American Run back to parking lot.

MARY:
Ring of Fire: High Plank with each person doing 10 Merkins around the circle
25 Flutter Kicks (IC)
20 Alabama Prom Nights
20 Box Cutters
High Plank to end

Except for the QIC forgetting to introduce FNG it was a good morning. Thanks Hush Puppy for joining us. Broken Wheel is gaining ground with a lot of potential.

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50’s x 5

9 PAX: Umbrella (QIC), Offshore, Edible Arrangements, CAPSLOCK, Dr. Smart, Razor, Olan Mills, Black Widow, Numbtucks

It felt like summer to the 9 PAX who made the right choice to post at The Racetrack Wednesday morning.

WOR:

Mosey to and around the track with side shuffles each direction, high knees and butt kickers.  Circled up in the mid field for:

20 SSH, 10 Good Mornings, 10 WMH, 10 BAC, 10 RBAC, 10 Air Presses

Thang:

Count off in 2’s and partner up.  One partner runs the track loop while the other partner commences performing the following movements and flapjack through completion:

50 – Burpees Over Beam

50 – One Legged Squats (1 right leg squat + 1 left leg squat = 1 One Legged Sq)

50 – Manmaker (Merkin + 2 shoulder tap + 1 squat + 1 lunge each leg = 1 Manmaker)

50 – Pullups

50 – Toe to Bars (Modify with Knee to Elbow or Knee Raises)

Wait for the Six with LBC or WWII’s

Sprint the track – first half running forward, last half of loop running backward.

Mosey to the parking lot for Tabata x 4 rounds of Merkins and Tabata x 4 rounds of Squats.

Mary:

25 Flutter Kicks, 25 LBC’s, 25 Alabama Prom Dates, 10 Good Mornings

Coffeeteria followed.  Great work by these 9 men today.  It was a privilege to lead them today.  God Bless.

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Broken Wheel @ 2RPM

11 Pax, including Willy Loman from F3Nashville, F3 Franklin and F3Murfreesboro grace Broken Wheel’s second edition this AM with beautifully clear skies and 52 degrees.

When YHC came up to the lot there were a couple pre-partying with 12 Burps a Minute for 10 minutes. I tagged along for 4 rounds, nice and warm.

After the usual MC, a FNG, now named “Creeper” came strolling in as we rolled at 5:30.

Quick lap around the lot, then WoR with 15 SSH, 10 SJ, 10 Tempo merkins and 10 Tempo Squats followed by 10 Good Mornings OYO. Disclaimer at this point and preparatory encouragement for the suck that was to follow.

The THANG:

5:10:15 pullups, Merkins and Squats x 4 rounds with last round Maxing and squatting to the 6

1/3 mile track loop with speedbumps of crawlbear up baseball complex stairs (it’s kinda my thing), 15 Copenhagens on picnic table benches, lunge walking across small bridge, Monkey Humpers to the 6 and then crawlbearing back (at this point Pop-a-Lock asked what YHC had against bearcrawling….Nothing, absolutely nothing).

Back at the pavilion: 5:10:15 Derkins (decline Merkins), Copenhagens and Sitdown standups x 4 rounds with last round Maxing and squatting to the 6.

1/3 mile track loop with speedbumps of crawlbear up baseball complex stairs after Irish Dancing the bleacher steps x15, mosey, lunge walking across small bridge, Monkey Humpers to the 6 and then lunge walking back.

Then the main event, bearcrawling (you’re welcome P-a-L) the long bridge and then crawlbearing back across. Many PAX suffered through without breaks though the mind was screaming to stop. Way to go Men! Flutter till the 6.

Minute of Mary with Flutter kix x15IC, Tempo Superman x 15IC, American Hammer with Tempo Changes x15IC, and floating Starfish x 10IC to finish the burn.

Count, Name, Shout-out!

Remember to keep Spicoli in your prayers as he battles the last week of main Chemo and Radiation (still posting no-less! #What’sYourExcuse?) Props to Noble Virus as his wife expects 2.0 #2 and for the PAX about to dominate the Heavy coming up.

Pax in Attendance: FNG Creeper, Numbtucks, ShowMe, Pop-A-Lock, Blood Clot, Funyons, Nimbus 2000, Sterno, Noble Virus, Pope (no joke), YHC

Coffeeteria provided by Numbtucks, including our very own F3Nolensville 4-for-$1 Goodwill mugs. Classy!

Remember Psalm 126:5-6 and Romans 8:28. Our tears and sweat are not wasted. There is a good harvest that comes later.

3rd Degree OUT!

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Century Club

12 PAX: Frugal Macdoogal (QIC), Prevac, Yard Sale, PSL, DMish, Floppy Disk, Blue Mule, Umbrella, Bagger Vance, Venus, Dupree, Life Champ

Long mosey to the other side of the Ellington

WOR:

SSH x 10, Good Mornings x 10, WMH x 10, BAC x 10, RBAC x 10, Overhead Claps x 10

THANG:

Mosey to the bottom of the hill at the 3 way stop on Marchant for the Century Club workout:

10 Flutter Kicks at the bottom, then run up the long hill (about 175 meters)

90 American Hammers at the top then run back down

20 Deep Squats at the bottom then head back up

80 Hip Thrusters at the top

30 Single Leg Donkey Kicks at the bottom

70 Mountain Climbers at the top

40 Merkins at the bottom

60 Gorilla Humpers at the top

50 Carolina Dry Docks at the bottom

50 Jump Squats at the top

40 Gorilla Humpers at the bottom

60 Merkins at the top

30 Mountain Climbers at the bottom

70 Single Leg Donkey Kicks at the top

20 Hip Thrusters at the bottom

80 Deep Squats at the top

10 American Hammers at the bottom

90 Flutter Kicks at the top

Plank and wait

Long Mosey back to the parking lot for COT

 

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96,348 Hours of Pure Marital Bliss

PAX: Bicentennial Man, Princess Aurora, T-Cell, Bad Boy, Porcelain, En Fuego

QIC: En Fuego

6 PAX greeted the 41 degree gloom at Westeros this morning – ready, willing and able to celebrate YHC’s 11 year wedding anniversary.   PA plants the Shovel Flag, 5:30 arrives, and with that, celebration commences…

Kick it off with 9 burpees, then mosey throughout AO, making four pit stops along the way for 6 burpees, 3, burpees, 4 burpees and 8 burpees – representing the 96,348 total hours of official marital coverage that has been outkicked by YHC.  PAX then huddle, disclaim, knock out a couple additional warm-ups, and details of how this anniversary party is going down are given.

Like any great marriage, we first partner up.  Then, 3 rounds of exercises focusing on the numbers 11 (years) and 132 (months).

Round 1:  Start at bottom of parking lot along Bowling entrance; Partner 1 Bernie Sanders to top, perform 11 hand-release merkins at top and then back to bottom.  Partner 2 is doing burpees.  Flap-jack until Partner 1 and 2 have collectively knocked out 132 burpees.

Round 2: Same starting point; Partner 1 forward run to top, perform 11 Lieutenant Dans and then back down; Partner 2 is doing storm squats (imperial walker with 2 added squats, 4-count = 1 rep; PA calls T-Cell out for poor form, at which point we realize we have 3 different forms going between the three PAX).  Flap-jack until collective 132 storm squat reps reached.

Round 3: Mosey to playground; same flap-jack theme, exercises being 11 pull-ups and 132 dips.

Mosey back to bottom of parking lot hill for one AYG up the hill.  10 strides in and its PA and a cloud of gloomy dust.

Three minutes of Mary, COT and YHC officially shuts the party down.  Great work by all the PAX – on average each knocking out 96 burpees, 66 storm squats, 66 dips, 22 Lieutenant Dans, 22 pull-ups and 22 hand-release merkins while traversing 1.71 miles worth of AO.

Honor to have led and appreciative to live out the gloom with each of you.  Remember our calling as leaders begins in our homes – may we choose to be intentional in embracing and owning that leadership mantle.

En Fuego

 

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Soccer Balls and Stone Walls 4/28/2018

Q: 

Pop-A-Lock

PAX:
Bagger Vance, Vegemite, Deep Dish, Red Writer (in from Knoxville), Crawfish

 

Warmup:
Circle up for:

  • SSH x10 IC
  • Baby Arm Circles (Both Ways) x10 I
  • Air Presses x10IC
  • Good Mornings x10 IC
  • Willie Mays x10 IC
  • Fast Merkins x10 IC (Pop-A-Lock receives marital advice on cadence)
  • Slow and Low Squats x10 IC

THANG:

PAX begin Indian Run, with a catch. Man in the back must dribble the ball to the front of the line before passing it back.

Toured Fort Negley, stopping to appreciate history, and by admiring history, I mean at every sign or plaque or monument the PAX stopped running.

Commence 10xPushups, 10xSquats, continue to next sign/monument. Did about 15-20 signs, exercises switching between all types of merkins and squats with some abs thrown in. Lots of mumble chatter when burpees were chosen by the Q. One sign was reached via lunges.

At the top of the hill, PAX circle up in high plank. The soccer ball is passed between the circle members, with a merkin after passing the ball. Penalty for missing a pass is bear crawling after it. PAL and BV missed it. Once.

Bear crawled down a wooden sidewalk to the triangles of death. And by triangles of death I mean:

Triangle 1: Bear crawl around

Triangle 2: Crab crawl around, stopping for 10xMerkins 10xSquats at sign.

Triangle 3: Reverse crab crawl around, stopping for 10xMerkins, 10x Squats at sign.

Indian run to to hill near the gate.

Hillevens:

Donkey kicks at bottom, Lieutenant Dans at top.

Must get to the top of the hill in reverse 3 times (it was a big hill).

Shoutout to BV for finishing the whole set before time.

Returned to parking lot for Ball of Man.

First Friday Lunch at Cookery next week.

 

SYITG,
Pop-A-Lock

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Where Is Everybody?

Q: Ludwig Van OshKosh

PAX: CAPSLOCK, PSL, Floppy Disk, Umbrella, Offshore, Accounts Receivable, Cathy, Venus, Olan Mills, Ludwig

Upper 40s greeted the 10 PAX who made the correct decision to post at Cruel Hall. We postulated that the lower turnout was due to the marathon.

Moseyed down to the bottom of the bus loop for WOR.

20 SSH
10 WMH
10 Good Mornings
10 Air Presses
10 BAC
10 rBAC
10 S’nL squats — Venus and Cathy apparently didn’t hear the S’nL part

Thang

At bottom of bus loop, perform 10 burpees, backpedal up the hill, perform 10 WW1s at the top, run to corner/4-way stop to perform 10 jump squats. Run back down to start of bus loop. We did 4 laps on the loop, and on each lap the reps increase in increments of 5. So, for lap 4 that’s 25 burpees, WW1s and jump squats. It was unanimously agreed that the backpedal following the burpees put the quads on fire.

Moseyed behind the school (we can do that now!) to the rails for a row/merkin pyramid.

Perform 1 row, then 1 merkin, 2 rows, 2 merkins, etc. all the way up to 11, and then all the way back down to 1.

Head back to the parking lot for a Ludwig favorite, the bear crawl/crawl bear suicide.

Mary
30 flutter kicks
30 Mariahs
30 AST
10 Burpees oyo
10 Good Mornings

Great work today.

Reminder that the May 3rdF opportunity TN Walk for Williams is coming up on May 12 at Centennial Park. Reach out to Brother-at-Law for more info.

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The Hill 04/26/18 – F.R.Apocalypse

Q:
Vegemite

PAX:
Bagger Vance, Too Tall, Funyuns, Foxtrot, Prevac, Bicentennial Man, Dilly Dilly, Black Widow, Blue Mule, Pop A Lock, Cinderella

12 showed up on a mild morning at The Hill before the rain decided to set in. Figure it had been awhile since there was a Burpee Apocalypse on The Hill, so I set out to remedy that situation after dropping Ye Olde Disclaimer.

Slaughter Starter:
Burpee Apocalypse (Blood Clot missed out.)

WOR:
Mosey up to the football field. Circle up for:

  • Good Mornings x12 IC
  • Willie Mays x12 IC
  • Slow and Low Squats x12 IC
  • Baby Arm Circles (Both Ways) x12 IC
  • Michael Phelps x12 IC

THANG:
Line up on the goal line for 11s:

  1. Squat Jumps (Start with 10)
  2. Forward run to 50
  3. Mountain Climber Merkins (Start with 1)
  4. Backwards run back to goal line

Slow mosey lap around the field to catch our breath a bit.

Line up on the goal line for 50 Yard Partner Carries (Down and Back)

  • 5 Burpees at the 50
  • 10 Merkins on the goal lines

Mosey around football field again and then down to the amphitheater area for more partner work.

Set 1:
Partner 1 does 10 decline wall merkins while Partner 2 does AMRAP amphitheater jumps. Flapjack and rinse and repeat x3.

Set 2:
Partner 1 does AMRAP incline merkins while Partner 2 goes streaking in the quad (no actual streaking took place, Frugal. Promise.) Flapjack and rinse and repeat x3.

MARY:

  • Flutter Kicks x30 IC
  • LBCs x20 IC
  • Plank for final minute.

Thanks again for those that came out looking to get better and, as always, thanks for allowing me to lead.

SYITG,
Vegemite

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The Deck of Death

QIC: Iditarod
PAX: Grohl, Aristotle, Noble Virus, NPR, Yosef

Light rain, around 60 degrees.

Warm up lap with politicians, side shuffles, bear crawls, and crawl bears

WoR
GM’s x10IC
Daisy Pickers x10IC
WMH w/ forward arm circles x10IC
WMH x/ backward arm circles x10IC
SSH x10IC

Mosey to the pit stop rear adjacent to Gateway Island for the Deck of Death
Includes: standard deck of cards w/ 2 Jokers
Hearts=burpees
Diamonds=Merkins
Spades=Squats
Clubs=LBC’s

Number or face card dictates the reps, Jack=11, Queen=12, King = 13, Ace=14. Jokers = any exercise and rep count at the discretion of the person who flipped it.

Shuffle and deal amongst the PAX. Broke the routine into thirds with mosey breaks.

Ran back to start, paid 10 squat exit price

Cot, BoM.

Bullhorn: The weather is warm, so the list of excuses is growing short for the fartsackers and sad clowns who haven’t been posting. EH your brothers, show some discipline, and spill some sweat. See you fellas out there.