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Winter Hillympics Team Competition

1/9/2020

Today was the team competition for the annual Winter Hillympics and 14 PAX came out to get better and push each other.

PAX: Frugal McDoogal (QIC), Red Skull, Too Tall, Cathey, Le Pew (F3 Louisville), Iceman (F3 Louisville), Razorback, Yard Sale, Big Stick, Noodler, Pedialyte, FNG Crabs, High Flyer, Moneyshot

Quick disclaimer then mosey to the football field.

WOR: SSH x 20, GM x 10, WMH x 10, FBAC x 10, RBAC x 10, Overhead Claps x 10, Shoulder Press x 10

We then broke into two teams for the Winter Hillympics Team Competition and moseyed from goal line to goal line to get warmed up.

Competition #1: Relay – Sprint, Bear Crawl, Broad Jump, Backward Run

  • One at a time, PAX would Sprint 50 yards and back until all team members completed, followed by the same rotation of Bear Crawl (20 yards and back), Broad Jump (20 yards and back), and Backward Run (50 yards and back).
  • While waiting, PAX rotated between Merkins, Squats, WWI, and LBCs.
  • Team #2 wins.

Competition #2: Plank Push

  • One at a time, PAX would Plank Push 20 yards and back until all team members done.
  • While waiting, PAX would do Merkins.
  • Team #2 wins.

Competition #3: Tunnel of Love

  • All PAX would get in a high plank position side by side starting at the goal line. The last person would crawl through the tunnel and resume high plank.  Rinse and repeat until the entire team passes the 50 yard line.
  • Team #1 wins.

Mosey down to the weight room.

Competition #4: Curls

  • First team to get 200 reps of curls with 65lbs. wins.
  • While waiting, PAX rotated between plank and Battle Rope.
  • Team #1 wins.

Competition #5: Bench

  • First team to get 100 reps of bench with 135lbs. wins.
  • While waiting, PAX rotated between squats and Battle Rope.
  • Team #1 wins.

Clean up the weight room then mosey to the top lot for COT.

Team #1 with the come from behind victory, but everyone put in good work this morning.

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Relays?

Pax: Crablegs, Harvey, Crawlspace, Drago, Defrost, Afib, Black Lung, BandB, Pop-A-Lock
Weather: Crisp

Warmorama: SSH, GM, LBAC F and Reverse, Squats, Overhead claps, overhead presses, butt kickers and high knees

Thang:
1s and 2s. Each pax from each team sprints and touches 5 lines on the tennis courts. Meanwhile other pax do exercises. Losing team at end of relay does jump squats, winners do squats, x30.

Repeat doing backwards one way.

Run to bridge. Do same relay (sprint to end and back), except all PAX do group exercises called by the winner of the sprint.

Run to startex. Ring of fire, each pax calls out exercise. Tclaps to Black Lung for calling Burpees at end of workout.

Good work today men! Keep it up in the New Year!

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Dre Day in Darkness & Downpour

Gloom Factor:  Windy, Sideways Rain, Darkness but warm with help from by a Dr. Dre playlist (with commercials)
Pre-Party:  Kermit, Nimbus 1500, and Staples
PAX in Attendance:  TV Guide, Huggy, Stats, Pocahontas, Nimbus 1500, Little Miss Piggy, Staples,  Best Balls, Topper, Professor X (Respect), Barney, Old Hickory, Sex Ed, Tebow, Sterno, FNG (Kodiak), New Juice, MicDrop, Kermit
Warm Up:  Mosey to football field with coupons, Disclaimer, Prayer (w 2 Pac playing in the background – “Holla If Ya Hear Me” Lord), 50 yard Butt Kicks, High Knees, Skanks w Arm Swings (side to side / up and down), Right/Left Leg Crossovers. Followed 1×10 exercises – Crab Reach,  Loaded Beasts, and Dwarf Kicks (no offense to short people)

Thang 1

Partner ladder work – start at goal line and work way to 50 yard line with Ape Walks as mode of transportation in between each set.

Yard lines = total number of reps (10,20,30,40,50): 10 Crab Reaches, 20 Loaded Beasts, 30 Dwarf Kicks, 40 Merkins, and 50 Mountain Climbers.

Mode of transportation back to starting line – “”Wounded Bear Crawls. Mode of transportation back to 50 yard line – “Coupon Push.”

Thang 2

Partner ladder (w/coupons) work starting at 50 yard line back to goal line with walking lunges as mode of transportation between each set. Yard lines = total number of reps (50,40,30,20,10): 50 Squats, 40 Squat Thrusters (Squat + Overhead Press), 30 Overhead Tricep Extensions, 20 One Arm Merkins (1 arm on coupon – 20 each side), and 10 Blockies.

Thang 3 

Partner work at midfield:

  • 10 (total) one arm “push” merkins (1 hand on coupon, push-up, push coupon to partner’s free hand, push-up, etc.)
  • 20 “coupon tosses” to partner

Thang 4

1 lap around track – 2 single file lines with 2 sets of 10 “Centipede Merkins” as a group (place both feet on shoulders of partner behind you and do merkins in unison). Mosey back to 50 yard line for more partner work. Wheel barrel Walks to other end zone and back (switching partners). “Coupon Pushes” back to original starting line.

Cool down with mix of Loaded Beasts and Flutter Kicks (2 min total)

Number Off/Name-a-rama/COT
Prayer Requests

  • Continued prayers for LMP and his wife
  • Prayer/praise for the soon to be “new baby Sterno”

Announcements

  • Ironclad signups – encourage everyone to step up to the challenge.
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2020 Titan Kickoff 1/8/20

PAX:

Drago
Reveille
Crawl space
Cunning linguist
Porcelain
Hambone
Pop-a-lock
Preacher man
Black lung
Right Said
Blue mule

Warmup mosey:
To Running Wild by Moon Taxi
Warm up mosey around the park the other side of the Parthenon

GM
WMH
LBAC
rLBAC
Air presses

SSH
To Disco Inferno

Box jumps
To Push it by Rick Ross

Low plank
To What’s New Pussycat? by Tom Jones

3 x 15 Patty cake merkins

5 x 10 double high-five burpees

1:00 partner wall sit

Mary:
Flutter kicks
American hammers
LBCs

Mosey back to the start

-Right Said

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Purple Cow: 1/6/2020

PAX: Tiny Dancer, Umbrella, Black Widow, Toga, Not a Sport

QIC: Boone’s Farm

WOR:

  • SSH x20
  • WMH x10
  • Squats x10
  • Merkins x10
  • Scorpion x10

Thang:

Mosey to bottom of driveway for 7’s:

  • squat jumps at bottom
  • backpedal up
  • burpees at top
  • forward down

Mosey to BHS track and partner up:

Partner 1 run lap around track while Partner 2 is working thru exercises combined totals; flapjack until complete

  • 100 merkins
  • 200 squats
  • 300 LBCs

Mosey to GWP. Run around path, stopping at playground for:

  • 10 pull-ups
  • 15 swerkins
  • 20 dips

RnR

All in, finished with indigenous peoples run back to parking lot. Completed just over 3 miles and some hill work.  Great work by all to get the week started right.

Always an honor,

BF

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And We’re Choppin’

PAX: Bagger Vance, Uncle Jerry, Ocho Cinco, Soft Serve (Welcome FNG Brock), Olan Mills, Not a Sport, Umbrella, Razor/Venus, Black Widow, Tampa Libra, Faulkner, Iceman, Offshore, Boone’s Farm, Toga (QIC)

Gloom: Sunny and 70

15 posted in the gloom to get a little better this morning, and it went something like this:

Quick disclaimer then circle up in the Racetrack lot for warmarama then mosey to park loop for some Cindy’ish fun= run ten laps around the park stopping at the pull-up bars for 5 pull-ups and 10 merkins and stopping at the back porch for 10 squats and 10 WWII during each lap.  We also broke up the fun with “burpee breaks” of 5 burpees to be executed wherever you are on the course every 3 minutes.

Form up in columns on the field for some old school football “grass drills” = chopping feet with calls to roll right, left, backwards and forward on the Q’s call.  Fun was had by all!

Mosey back to lot for Mary.

COT with Bag of Ants taking us out

NMM:  We’re officially putting the Wood back in Brentwood.  Be prepared when you post at The Purple Cow of Racetrack.

Announcements:

  • The Stronghold is starting back next Thursday with more info to follow.
  • Look for Iceman to post some Ruck times
  • The Battle Plan for Prayer book study starts next Friday, 1/17

Stay Classy,

Toga

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20s in 20 – 1/2/20

Pax: Crablegs, Defrost, High Flyer, Pumpkin Spice, and Trapper Keeper (QIC)

Gloom Factor: Not to cold and pre rain.

Disclaimer was given and off the PAX went with a little mosie around the side loop of the park and ended up at the back parking lot where we met back up with Crablegs after a parking tag exchange with his M.

Warm up:
SSHs x 20 IC
Squats x 20 IC
Good Mornings x 10 OYO
High Knees x 20 IC
Butt Kickers x 20 IC
Air Presses x 20 IC

Thang:
PAX hung around the back parking lot for some 20s in 20. Same concept as 7s but augmented it to 20. The 2 exercises alternated between merkins/big boy sit ups. The starting point was at the first median where PAX started with merkins then traveled to 3rd light post to perform big boy sit ups. PAX hung around there for a majority of the time traveling betweens those to points. Work related, Pumpkin Spice had to cut out early. Indifference to time QIC shortened the last 2 rounds back to the 2nd light post so that we could complete and get back for stretching.

Total of 190 merkins and 190 big boy sit ups.

PAX headed back to shovel flag area and spent the last 3 minutes with a Crablegs inspired stretching session.

COT:                                                    Prayed for a friend of mine who has cancer. Please keep the him and his family in your prayers. Last name is Karrich.

Always a pleasure                  ~Trapper Keeper

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Ironclad Challenge 2020 is here!

Gentlemen,

The Ironclad Challenge is back! For the uninitiated, the Ironclad Challenge is an opportunity to ensure we hold each other accountable during these climatically trying months and continue to engage in the mission of invigorating male community leadership in Nashville and beyond. Should you accept the challenge, you will participate in all three aspects of F3: Fitness, Fellowship, and Faith.

The challenge will run until 3/31/2020, and new to this year’s challenge is the introduction of the Challenger, Pro, and Elite levels. Below are the minimum standards to be met, and each achievement will contribute one point to your total score. On the sheet, you will find the tiers and their associated score ranges.

 1st F – The Magnet – Improve your Fitness

  • Post 26 times, three of which must be in temps below 32 degrees.
  • Post at five “AwayOs” (workouts you don’t normally attend)
  • Q two times

2nd F – The Glue – Strengthen your Fellowship

  • Attend at least two 2nd F events (lunches, happy hours, etc.)
  • Attend eight coffeeterias (or stick around in the case of tailgate coffeeteria)
  • Bring one FNG or Kotter (>six months since last post)

3rd F – The Dynamite - Make an Impact

  • Participate in one 3rd F opportunity. This can be a study of religious text, going through Q Source, community service, or some other opportunity that involves thinking outside of your own interests.
  • Read one book on leadership (>200 pages) or Freed to Lead.

Additionally, you must complete one CSAUP in the 13-week period. This can be a 5K, triathlon, Spartan race, GORUCK challenge, etc.

THE REWARD:

For successful completion of all requirements of the 2020 Ironclad, you will be eligible to purchase a custom Ironclad shirt* to show off at your next workout. Should you achieve a higher tier, you will have the opportunity to purchase the corresponding shirt color.

*Subject to minimum order requirement of 12. Price will be in the range of $24-27 and likely coincide with a spring F3 Nashville shirt order if you want to combine shipping with other items

TO REGISTER: 

Put your name on this sheet and get to tracking!

A FEW NOTES:

  • This challenge will be on the honor system, and you are responsible for updating your standings on the “2020 F3 Nashville Ironclad Sheet.” I would encourage you all as grown men to use your best judgement if you have questions about what does and doesn’t count.
  • Though we are already at 1/5/2020, you may retroactively apply any achievements from 1/1/2020 and later.
  • Solo Q’s for the Willy Lomans among us count toward your overall post total but do not count toward your AwayO total. Posting at other regions’ AOs do count toward AwayO total.
  • You may count up to 10 “Off the Books” workouts (organized runs, rucks, etc. that are not regularly scheduled) toward your post total.  However, rucking or running before a regular workout does not count as an additional post.
  • Please share your 3rd F book choice with the group! It’s always good and helpful to know what others are reading.
  • Lastly, please use this opportunity to take initiative and arrange your own events for the PAX.

Let’s warm up!

PA out.

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The 100!

January 4, 2020 Related image

Sooooo, the new year is here and it’s time for those resolutions to start out strong and fade fast –but not for these PAX who decided to stick to that faithful alarm clock and roll outta the fart sack for another opportunity to make themselves stronger.  Most people know that those resolutions often tank within the first 100 days after New Years.  In honor of sticking it to those nay-sayers, everything today is going to be based on the number 100.  Simple plan, and staying in a single location for the most part, so mumble chatter could be in full effect — too bad 3rd Degree wasn’t there- sorry you had to nurse that Dusty (that’s an official .

Conditions: Just right for playing in a pig pen –sloppy but a great temp, 40 deg.   GLOOM HEAVY from the recent rain!

PAX who made it:  Mursa (property only), Creeper, TV Guide, Stats, Typo +, Huggy, SexEd, Nimbus 153454663, Barney Feivel, The Infamous Aunt Bea (on scooter as usual), Old Hickory, Glen Gary, Sterno, Numbtucks (HE’s BAAAACK), Deliverance, Pocahontas, Little Miss Piggy (co-Q), New Juice (Celeste Ware-FNG),  AND …  SPRINKLES returned !!! (it’s leg day, baby!)   — 19 PAX

PreParty:  5:15 wake up call led by Coach Numbtucks, to include TVGuide, Nimbus, Mursa, Stats– Ruck stuff

Warm up:   Disclaimer
Circle up: Good Mornings OYO, Cherry Pickers IC x12, IC baby arm circles fwd/back x10 each, IC overhead press x10,  on the Line –Toy soldiers and butt kicks x 30 yds each

Pick up coupon blocks from Barney’s truck and MOSEY – John Cusaks with the coupon headed to the playground …Speed bump x10 blockees… drop off coupons

THANG:                    THE 100
Soccer Field:  
All together 100 yd Bear Crawl,  100 yd Duck walk back

Playground:  Can partner up if you need to share a coupon or need assist.
100 reps of each exercise for each PAX, will work on a pair of exercises at a time. Plank and wait for the six after each set of exercises. 
Merkins and Underdogs
Coupon Kettlebell Swings and WWI
Flutter Kicks (each side is half– paired exercise–all together)

Soccer Field:
100 yd total of crab walk and lunge walking

Playground:
Coupon Shoulder Raises in front   and  Monkey Humpers

Not too sure if there was as much mumble chatter as there was midwife noises (another official lexicon for ya) as the heat got turned up with this workout.

Mosey back to the vehicles and deposit coupons

CoT:  numbers/names/prayer/announcements to close
Prayers:
SoccerMom — always 🙂
LMP’s wife — praise for not doing chemo right now and having an option for targeted drug therapy,  prayer for wisdom still and effectiveness of treatment, and prayer for the side effects to resolve quickly
Deliverance’s wife — upcoming surgery
Pocahontas — Good reminder that we need to give thanks as well for the many good things
Pray for leaders of our country and other countries as well for wisdom and peace  –lots of troubles out there.

Coffeeteria enjoyed by most, but conversation enjoyed by all

Happy New Year  —
Little Miss Piggy

 

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