Backblasts

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Offshore at The RaceTrack

 

Pax of 17 at racetrack this morning. Funyuns, olan mills, black widow, too tall, pop a lock, numtucks, Harvey Updike, umbrella, high heels, private sandman, ccr, headstud, dmishonuts, captain derivative, grease trap, Cinderella , offshore (QIC)

The pax mosied up to the parking deck and warmed up with SSHsx 10, baby arm circles x10 both ways, good mornings x10, willie Mays hays x10, squats x10. All IC

Proceeded to run 6 flights with 6 burpees at top then down and up to 5 with 5 burpees 4,3,2,1 till finished. Then mosey to brick wall for incline merkins x10 and derkinsx10. Another long mosey to the track to rotate between four stations x 3 (10 burpees, 10 WW1s, 10 pull ups, 25 squats). Next partner wheel barrows for twenty yards bear crawl back flapjackx2, then burpee broad jumps for 20 yards and crawl bear.

Mosey to parking lot for Mary with flutter kicks x30, lbcs x30, and WW2s x10.

NM:

Great VQ by Offshore this AM. Strong numbers at The RaceTrack as well. Great to see a run of VQs lately. HIMs stepping up! Let’s continue the momentum and get better!

Aye,

Funyuns (posting for Offshore)

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Monday Funday

Under a bright super moon on an unseasonably warm December morning, 21  decided to start the week out right…
PAX: Olanmills, Legalzoom, Offshore, CAPSLOCK, Umbrella, Yardsale,  Dine ‘n Dash, NumbTucks, PSL, Harvey Updyke, CCR, Dupree, Pop A Lock, Donuts, Ludwig van OshKosh, TooTall, Floppy Disk, Black Widow, Accounts Receivable, Blackwater, Dr Smart

Started out with 10 Burpees and then a jog around the ball field…
WOR:
20 side straddle hops
15 good mornings
15 BACs forward
15 BACs backward
15 high knees

The Thang:
Indian run to the bottom of the hill / entrance of Ellington (.4 miles)
20 jump squats
Indian run back up the hill to the school (.4 miles) and meet at shed to pick up coupons
Begin the Murph
Break up 100 pull ups, 200 merkins, 300 squats w/ coupons into 10 sets (10/20/30)
We get through about 5-6 sets before time to run again
Indian run to bottom of the hill / entrance of Ellington (.4 miles)
Indian run back up hill to the school (.4 miles) and circle up for Mary

40 WW1s
20 Freddie Murcury’s
10 tempo merkins

Good push by all and welcome to FNGs Randy Bostich aka Legal Zoom and Malcolm Reddoch aka Harvey Updyke.

Announcements: It’s Joel Kemp’s bday on Friday. Please keep the Kemps in your prayers.

A_R

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DORA – AROD

PAX: CAPS LOCK, Pappa Lock, brother-in-law, Funyuns, PSL, PreVac, Grease Trap, Floppy Disk, Big Bang, Big stick,BV, umbrella, Black Lung, FNG (skidmark)

14 PAX braved the rain this morning to enjoy one last day of warm weather (60 degrees) before winter really rolls in.

Bagger was on the Co-Q to protect the group from experiencing a full VQ this AM. After a mosey to the top of the Ag Center and a quick disclaimer, Bagger responded to some mumble chatter with another lap around the Ag Center for good measure and then proceeded with WOR

THE THANG:
Partnered up for DORA 123
Partner 1 ran the distance while partner 2 performed the exercise and then swapped, building to a cumulative number of each exercise.

1st Exercise: 100 Merkins; partner ran to 1st speedbump
2nd Exercise: 200 LBCs; partner ran half way down Ag center driveway
3rd Exercise: 300 Squat Jumps: partner ran full loop up/down hill to Ag center.

Plank until all in then . . . you guessed it

Reverse DORA123 (AROD?)

1st Exercise: 300 Frog Humpers partner ran half the hill
2nd Exercise: 200 Flutter kicks while partner ran to first speedbump
3rd Exercise: 100 Carolina Dry Docks (no running)

Mosey back to the parking lot for 6 minutes of MARY DJ style, then announcement and the naming of FNG Skidmark

Great work today,
Black Lung

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GrowSchool 2.0

0600 Time to Go…Couple of Stragglers coming in on Two Wheels
Mosey to Soccer field w side shuffle L/R, Politician, High Knees and Butt Kickers
WOR (Princess Aurora)
All IC
SSH X 20
SQUATS X 20
MERKINS X 15
LBAC F X 15
OHAC X 15
SEAL CLAPS X 15
THRUSTERS X 15
LBAC R X 15
THANG PART I – Ode to OBT (BV)
The Dirty McDuece
Count off 1s and 2s to partner up
Round I
Merkins, Squats, Ola Dollies x 12 IC
Run 400M
Round II
Atomic Merkins, Lunges, LBCs x 12 IC
Run 400M
Round III
CDD, Jump Squats (OYO), Reverse Crunches x 12 IC
Run 400M
Round IV
Burpees (OYO), Jump Lunges, Flutter Kix x 12 IC
Run 400M
THANG PART II Ode to DREDD (T Cell)
High Plank on Hill for some of the Genesis of F3 Nation.
Looooong Aunt Bea like wandering mosey around the football field, softball field past the playground through the woods, slalom through the red tips.
Plank Progression in parking lot. More on F3Nashville’s beginnings.
Cross country over to JOHS baseball field back up to rear parking lot. Plank progression on Leadership, Fartsacking and the like.
6 MOM (CCR)
Why do they call it Mary, CCR? From the famous car ride scene in Something About Mary…look it up.
High plank, low plank, flutters x30 IC, American Hammers x20 IC, Mariah’s x13 IC, j-los x13 IC, 10 burpees oyo
TIME
NMM:
Goal today was to replicate the Qs of OBT & DREDD of GrowSchools and GrowRucks of the past. Must say, think we nailed it! Great work by Qs to explain what we do, why we do it and how we do it. Nice work by the PAX in chiming in w the MC and hard work. Probably the most Forward Leaning Rest/Listening Position/High Plank on record.
Proud to be a part of this great group of men. Thank yall for your hard work and dedication to the reinvigoration of male leadership in our communities.
If anyone knows of some small men that may need this, please a little EH on em.
Bullhorn:
Lots of great stuff going on right now…many opportunities to serve. Please reach out to me if you feel led to serve in any of the roles we mentioned this am or in any other way we would love to help.
I will get all of the GrowSchool info in one document and see about getting it on the interwebs.
YHC,
Bagger Vance
PAX:
Bicentennial Man, Brother @ Law, Right Said, PA, CCR, Floppy Disk, FTTAL, TOGA, T Cell, Traffic Jam, HiViz, Bad Boy, Pappa Lock, Frugal McDugal, Life Champ, Dupree, Numbtucks, Nimbus 2K (FNG), Black Lung, Hambone, Crawfish, PreVac, Lewd Wig, Foggy Pirate, Chum, Vegemite, Big Stick, Deep Dish, Cowboy, BV
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Rev Scraps Christmas

QIC: Scraps

Pax: Aristotle, Iditarod, Yosef, Nuggets O’Patty (Tclaps for posting for his 2nd straight workout), Seagull, NPR, Mr. Roboto, Noble Virus, Grohl, Schnitzel (who bounced after the Beast).

WoR: Warm up big lap with politicians, side shuffle both ways, bear crawls and crawl bears.

13 Good Mornings

Some Willie Mays Hays w arm circles
Some Imperial Walkers
Some Hillbilly’s

The remainder of this post is in Scraps own words:

(Alternative) Christmas Workout

Christmas is not about jingle bells and Santa Claus.
Its about a Divine Savior taking on flesh so he can crush the serpent and bring life to his brothers and sisters.

SOOOOOO…

We started with the Beast (6 excerices, 6 reps, 6 times- 666). Sprint 25ish yards in between. Exercises were Merkiins, Squats, Burpees, Baby Crunches, Dips, Shoulder Touches.

By the end of the exercise, we all hated the beast…and longed for a savior- MISSION ACCOMPLISHED!

We then explored the mysterious humanity & divinity of the Christ child.

“Tunnel of Love” reminded us that Jesus was physically born a human.
So, we traversed through a birth canal made up of Planking Pax.

“Bridge of Hate” (renamed Psalm 91) remind us that Jesus was lifted up and attended to by angels.
So, PAX on BACKS awkwardly passed one another down the row.

Closed with reminder that anytime humans act like God, we end up doing, at best, awkwardly. Usually it results in disaster.
Only Jesus could pull off being truly human and truly divine.

Now, we get to represent him, as humans- image bearers, ambassadors of Christ, proclaimers of gospel.
Encouraged everyone to live out that true humanity, and let Jesus handle being God.

Anything else is awkward and laughable. Its sin.

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And now, Aaron Neville on Bells

19 bell ringers posted for some fun on The Hill.  Here’s how it went down:

Mosey down to gym for quick disclaimer, partner up for The Chipper: 30 pull-ups, 50 squats, 50 sit-ups and 100 kb swings (cumulative reps for the team)

Grab a kettlebell and head outside to the courtyard for multiple rounds of My Little Buddy:

  1. Partner 1 executes 10 kb clean and press ea hand while partner 2 holds a plank.  Flapjack and repeato x3
  2. Partner 1 executes 10 kb snatch while partner 2 holds balls to the wall.  Flapjack and repeato x3
  3. Partner 1 executes 10 curls ea hand while partner 2 holds boat pose.  Flapjack and repeato x3
  4. Partner 1 executes 10 merkins passing kettlebell from right side to left on each rep while partner 2 holds decline plank.  Flapjack and repeato x3
  5. Sit back to back with partner and pass kb 25x clockwise and 25x counterclockwise.
  6. Divide into two groups and pass all weights to top of amphitheater and back down.  AMRAP for 3 min
    COT and YHC took us out.
    NMM:  It never fails.  When you get a bunch of guys swinging weights around, you have the option of listening to a lot of mumble chatter or bringing a speaker.  YHC failed to bring the speaker, and a chorus of Aaron Neville wannabes happened.  CCR, Kathy and possibly Venus were bringing it with the falsetto.  YHC should have seen that coming??
    Solid work by all today, and it’s always fun to see who is smart enough to grab a decent sized kettlebell vs. those who maybe, kind of should have opted for a more sensible choice (looking at you BV and Umbrella, #Overachiever).
    As always, special thanks to Mr McDoogal/Keymaster for access to the facilities.
        Announcements:

GrowSchool this Saturday!!!! These are great opportunities to come together as a PAX, enjoy some good fellowship and refocus on leadership and the 3rd F. 

Details:
0600-0700 Workout at The Hill!
0715-0815 GrowSchool inside FRA w coffee (Rumored appearance by bagels or biscuits)
BV at the mic to speak briefly on 3-5 topics from past GrowSchools, Freed to Lead and the F3 podcast.

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Daddy is Back

Great to be pack with the fine men of West Nashville Westeros after paternity leave. Luckily everyone was sleeping and quiet when I left the house, so my conscience was clean as I depart for the AO.

5 Pax (YHC, Bad Boy, Megatron, Crawfish, High Viz) departed the parking lot and  wait, who is that appearing in the darkness, PA and Porcelain! Lucky 7 for the morning. Could tell everyone was moving a little slow either from turkey or last weekend’s GrowRuck.  We pushed on..

Here is what went down: 

Mosey to the school for COP under the lights – 30 SSH, Imperial Walkers, Squats, Mountain Climbers, Merkins, and Good Mornings.

Mosey to the playground for today’s route o pain:

Suicide on the tennis court, bear crawl down the sidewalk, 10 pull ups, and  a trip through the tunnel. Rinse and Repeat X5. Doesn’t look like much, but it was. As evidence by my wheezing and the rest of the pax.

Finished with about 10 minutes of Mary with the highlight being a perfectly executed Dixie Stamped. Indian Run back to the parking lot.

Bullhorn:

Great to be back after a few weeks off. Thanks to all the guys who have stepped up the last week or so as we’ve had guys out due to Grow Ruck recovery and holidays. You know who you are and it does not go unnoticed.

Megatron let us know about a great event that Parks Church PCA is hosting on Friday night. Details below. Also, Megatron is making his VQ debut on Friday. BE THERE!

7PM Friday, December 1 free event at the Cafe at Thistle Farms on Charlotte Pike.  Dessert and holiday drinks provided.  Songwriters round and Christmas tunes!
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5 PAX move coupons @ Stonewall 25 NOV 2017

5 PAX move coupons @ Stonewall 25 NOV 2017

PAX:  Blue Mule on Q, Cowboy, Edible Arrangement, Bagger Vance, JJ, Wall Ball.  Welcome JJ and Wall Ball who were in town for Thanksgiving from other areas.

0700 launch.  Weather is ~50 and sunny — no gloom going on today.  5 PAX.  5 coupons — varying in weight from 25#s to to 30#s.   Each PAX is assigned a coupon and off we go.

Coupon mosey from starting parking lot to that other parking lot.

Warm-O-Rama:  At parking lot, all PAX circle up and perform the following warm-up exercises without the coupon in cadence:   good morning, Willie Mayes Hayes, squats, merkins, and arm circles.

Coupon mosey from parking lot to basketball courts.

Coupon Laps:  At basketball courts, all PAX perform laps as a team.  Coupon must be carried at all times.  Concept is as follows — one PAX is assigned the role of lap runner while other four PAX perform a stationary exercise, and this is repeated five teams allowing all PAX to be a lap runner.   First round was two laps around the court with stationary exercise of coupon thrusters, second round around the court was one lap around with coupon held completely overhead with stationary exercise of flutterkicks, and third and final round was duck walks with overhead press as stationary exercise.  Those duck walks with coupons were tough….

Coupon mosey from basketball courts to small bridge.

Dragonflys:  Perform 50 at the small bridge — self-explanatory.  50 repetitions got the PAX huffin and puffin.

Coupon mosey from small bridge to dog park area.

Coupon Laps… Again:  Same concept as before.  Two rounds here.  Both rounds the stationary exercise was the wall sit.  First round was run ~40 yards and perform 5 merkins, second round was run ~10 yards and perform 25 merkins.

Coupon mosey from dog park area to play ground.

Pull-Ups and Core at Play Ground:  Similar concept to coupon laps.  One PAX performs 5 pull-ups and announces a core exercise all other PAX must do.  Rinse and repeat until all PAX have performed 20 pull ups.  The core exercises were the usual suspects — flutter kicks, planks, box cutters, hello dollies, etc.

Coupon mosey over to the short wall.

Coupon Step Ups and Burpee Box Jumps:  Self explanatory.   First round was one rep of each, second round was two reps of each, continue in this manner until reaching the sixth round with six reps of each.

Coupon mosey over to hill next to playground.

Coupon Hill Sprints:  For five minutes, all PAX repeat hill sprints with coupons.  Welcome Wall Ball from Knoxville who was in town for Thanksgiving and happened to be passing through and could tell F3 when he saw it.  His timing was nice — he helped carry some coupons by the weary PAX!

Mary:  Flutterkicks while holding coupon above head, WW2 situps with coupon, American Hammers with coupon, and 60 second plank.

Fun was had by all!  Those coupons got really heavy towards the end of the workout.  It was my pleasure to lead you gentlemen and I’ll see you in the gloom.

Blue Mule out.

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Black Friday on #REDFRIDAY

Today marked the 3rd Annual Black Friday Convergence held at our newest and seemingly most popular AO The Hill.  Sub freezing temps didn’t stop 24 RedPillers that included a Willie Loman from the land of Q-Tips and 2.5 FNGs.

WOR (BV): Mosey to stairs and hit the deck for some bear crawl butt sniffers up the steps over to the Concession stand for 5 HSPU, mosey down the hill to the soccer field sidewalk…Side Shuffle R, L, Politician, Mosey, High Skips…Circle up at 50 yard line…

Disclaimer

All IC, All 13X

SSH, Imperial Walkers, Deep Squats, Ok Mornings, WMH

Thang:

Evolution I (Floppy Disk)

Count off and partner up.  Head West EZ and perform the following total reps as a team:

100 X Burpees, 100 X Butterfly Sit Ups, 200 X Gorilla Humpers.  P1 runs to East EZ and back while P2 performs exercise.  Flap Jack until finished…

Evolution II (Big Bang)

Line up in West EZ, brief history of Black Friday.  Bear Crawl to East EZ.  First to arrive finds the pack of Goo…this would come in handy lately.  Perform 100 X OYO Merkins.  Flutter Kix for the 6 on the 5 yard line.

Books A Million found the Goo and BB asked him over, under or the same.  Under was called and everyone under his age of 42 performed 20 burpees, those over his age 20 LBCs.

Crawl Bear Back to the West EZ and perform 50 Diamond merkins.

Evolution III (Frugal McDugal)

Head off to the weight room and grab some gear for the evil that FM had in mind.  Break up into groups of six…G1 Dumbbells, G2 Kettle bells, G3 Bar bells, G4 Hold the Doors.

G4 Amphitheater Jumps

G3 BB curls

G2 KB swings (USSR or USA…your choice)

G1 Farmer Carries around the quad (also acted as timer for G2,3,4)

All PAX Rotate through Evolution…Return Gear to Weight Room

MARY (CCR)

50 F Kix IC

TIME

Name o Rama

BOM

NM:

Great turnout for our 3rd Black Friday offering.  Pretty sure that Big Bang, Blue Mule and I have been in attendance for all three but really who besides me is counting?

Always a good time when you have multiple Qs that step up and lead.  Not that much crossover on exercises either.  Fun group of HIMs out today.

BullHorn:

Rumor on the street is Co-VQ happening at The Skunk on Monday from Razor er Venus and Cathy.  Yall post and support them!

Grow School 2.0 happening on 2 December at The Hill 0600-0700 Q with Grow School i.e. the Genesis of F3, what does the 2nd and 3rd F mean and how do we give this thing away…

Keep an eye on the Twitter and Slack for Frugal McDugal’s crazy ideas for The Hill and what The Winter Hillympics entails.

PAX: Numbtucks, Venus, Grease Trap, Tampa Libra, Mr. Clean (Willie Loman), WTF (formerly ATF), Missionary Physician (FNG), Chanel #4 (FNG), Big Bang, CCR, Floppy Disk, Frugal McDugal, Funyuns, Cowboy, Books A Million, Yard Sale, Savannah, Swamp Fox, Foggy Pirate, Right Said, Blue Mule, Edible Arrangements, BV

 

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Deck of Death

Clear and Chilly 38 degrees as 11 PAX chose the DRP and defied death for at least another day. Obligatory warm up lap around the courthouse. Pick up Sea Gull after lap 1. Lunges on municipal side of court house. Toy soldiers on the woodsviking side. Some time during the Toy Soldiers, Scraps arrives and with his best old lady voice says “Won’t you go away you Nazi’s, we kicked you out before. Lot’s of awkward laughs until we realized who it was joining us as our second LIFO of the morning.

Mosey to the plaza out side of the Library

WOR
Good Mornings x 12 IC
SSH x 20 IC
Imperial Walkers x 12 IC
Hill Billed x 12 IC
Tempo Merkins x 10 IC

The Thang
Deck of Death
YHC distributed a newly opened and shuffled deck of cards to the PAX each got 5 YHC only got 4 as we were an odd number for distribution.
Spades=Squats
Diamonds=Merkins
Hearts=Crunches
Clubs=Burpees
Joker=Choose Exercise and reps

Going around in a circle the pax revealed a card and all completed exercise x reps corresponding to number on the card. 1-10 Self explanatory. Jack=11, Queen=12, King=13, Ace=14.
Two jokers were left in. Noble Virus selected 6 Squats for his. YHC selected 7 Burpees. Each time a round the circle we completed 1 lap.

5 laps total
111 Squats
105 Merkins
105 Crunches
112 Burpees

Mosey back to courthouse.

MARY
Flutter Kix
Heels to Moon

YHC Shared some reflections from personal reading this am in James on trials and temptations. Prayed for Pax and others going through trials and temptations.

**Thursday @ MMC Special Turkey Day Workout Yosef/Iditarod Co-Q ** 5:30-6:30AM at MMC

YHC,
Iditarod

QIC: Iditarod
PAX: Scraps, Sea Gull, Aristotle, Grohl, Mr. Roboto, NPR, Schnitzel, Yosef, Noble Virus, Papa Juan