Backblasts

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The third wheel

PAX: Cowboy, Money Shot, Floppy Disk

QIC: Floppy Disk

A light sprinkling of PAX this morning at the Skunk, though conditions were ideal. 60 degrees and low humidity for the first time in what seems like ages. 1.5 minutes of pleasantries then we got moving. Short mosey around the parking lot, then circle, er, triangle, up in the outfield for some WoR.

Disclaimer
Warm-O-Rama (all IC)
SSH x20
Windmills x10
Cotton Pickers x10
Good Mornings x10
Willie Mays x10
Mountain Climbers x10
ASTs x10
BabyAC F x10
BigAC F x10
BabyAC R x10
BigAC R x10

THANG
BLIMPS. Simple, and effective. 5 sets total. We started with 25x of each exercise, then ran the big loop around the fields between sets (approximately 1/3 of a mile). Reps were reduced by 5x each loop: 20x, 15x, 10x, 5x.

Head to dugout for some step-ups, 20x each leg. 10x Irkins. Step-ups 10x each leg. 10x Derkins, Step ups 10x each leg. 20x bench dips, 15x bench dips.

Mosey back to the start for a quick Mary.

Mary
20x Flutter Kicks (IC)
1.5 minute low plank

MS
I enjoyed it out there this morning. The weather was truly lovely. Conversation was intentional with such a small group. Money Shot and his family are fresh off a family beach trip to Surfside Beach, SC, which is just south of Myrtle Beach. He said it was much less annoying than Myrtle, which doesn’t make sense to me. Cowboy is heading to Nawlins this week for a conference. The theme is value-based care. It promises to be wrought with entertainment.

Your humble correspondent,
Floppy Disk

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The Purple Cow

06/04/2018- Weather conditions: cool and clear.

PAX: Offshore, Black Widow, Toga, Olan Mills, Umbrella, Funyuns (QIC)

6 PAX DRP’d for the soft launch of new AO at Granny White Park. YHC will name it Purple Cow (old name for Granny White Market) for now, but it is still up for vote.

5:30 AM- Mosey from parking lot behind BMS down Granny White Pike through the gate (which is intentionally left cracked for runners per maintanence guy at the park) to parking lot for COP.

COP: SSHsx15 IC, BACsx15 IC, SCsx15 IC, GMsx10 IC, Scorpion stretchx10 IC, Supermansx10 IC, Tempo merkinsx10 IC, ASTsx20 IC, Merkinsx10 OYO, Squatsx10 IC

The Thang:

Mosey to soccer field for 4 corners: C1: 10 burpees, C2: 10 burpees, 20 jump tucks, C3 10 burpees, 20 jump tucks, 30 CDDs, C4: 10 burpees, 20 jump tucks, 30 CDDS, 40 ASTs. Running was mode of transportation between corners.

Mosey to playground swings for 3 sets of 10 swerkins, 10 inverted swing rows.

Mosey to B-ball court for suicides every minute for 5 minutes.

Mosey to picnic tables for 3 sets of 10 irkens, 20 dips. Stay at tables for 10 burpee box/bench jumps.

Mosey to west side of creek. 10 turkish get-ups, back pedal up hill to volleyball court, run back down. R&R with 5 turkish get-ups.

Mosey back up GWP to BMS for Mary.

Mary: 10 WW1s, 10 butterfly sit-ups, 10 WW2s, 2nd and 3rd Alabama Prom dates x 10 IC, FKs x 20 IC, Laney Lou for 1 minute.

COT/BOM

NM: Great start to this AO. Official launch is 6/18. Excited about the possibilities here and hopefully spread the F3 love in Brentwood. EH, EH, EH! Ironclad is up and running. Not too late to start.

Prayers for Spicoli, El Maestro, Ludwig’s sister, Offshore’s family (aunt passed away)

Until next time in the gloom,

Funyuns out!

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Stonewall 6-2-18

PAX: Hi Viz, Vegemite, Hambone, Skidmark, Pop-a-lock, Frogger, Edible Arrangement, Shooter (Knoxville), Cowboy, Brother at Law, Deep Dish, Crawfish (QIC)

Mosey to soccer fields for warmorama: SSH x 20IC, GM x 10IC, IW x 15IC, WMH x 15IC, BAC x 15IC, High Knees x 10IC, Butt kickers x 10IC

Burpee Mile: Lap around the park w/ 10 burpees at start, each corner, and finish (60 total).

Hambone’s partner pull-up special: Max out underhand, overhand, and parallel pull-ups then partner assists for 5 more. Flapjack. R&R.

HIIT Intervals: 5 exercises, AMRAP x 30s, x 3 rounds, no rest.                                       Rnd 1; Groiners, Jump squats, plank jacks, high knees, flutter kicks                           Rnd 2: Merkins, Monkey humpers, mtn climbers, box jumps, american hammers

Merkin compass: 10 merkins, rotate 90 degrees right, 10 wide merkins, rotate 180 degrees left, 10 diamond merkins, rotate 90 degrees right, 10 merkins.

Mary: Flutter kicks x 20IC, Freddie Mercuries x 15IC, Hello dollies x 15IC, JLos x 20IC, 2 minute plank progression.

Bullhorn: Sign up for Ironclad, Brewruck 7/21, lots of 2nd & 3rd F events coming up so keep an eye on Slack, continue to pray for Spicoli.

SYITG,

Crawfish

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The Stronghold – 05.31.18 – “Q Half Full”

13 PAX including one FNG from 4:13 Strong got down with Dora and Four Corners today at The Stronghold. What was supposed to be a co-Q turned into a full Q by YHC after failing to connect with Preacherman on the plan. He’s busy doing the Lord’s work, so all is forgiven.

QIC: Princess Aurora, Preacherman

PAX: Preacherman, Toga, Red Skull, Killmonger (FNG), Sinestro (Wakey Wakey?), Darkseid, Venom, Pop-A-Lock, Wolverine, Porcelain, CAPSLock, Nightcrawler

THE THANG:

0529 and there’s only 3 residents in sight. 0530 and the bus starts rolling to objections and cries of “wait, there’s still guys not out here yet.” Sorry, but we gotta move!

Circle back for the stragglers and head over to basketball court for COP, all exercises IC:

  • SSH x 20
  • SnL Squats x 15
  • Merkins x 10
  • Plank Jacks x 10
  • LBACs F x 15, 20″ hold, R x 15

Mosey back over to the path to explain a modified version of Dora 1-2-3. Instead of the usual rep count, PAX were to do half, so 50, 100, and 150 of Merkins, LBCs, and Squats. Plank for six.

Back to the basketball court to distribute ourselves evenly for a four corners escalator. Alternate Lunge Walk and Bear Crawl between corners, stopping for 5, 10, 15, and 20 Burpees. Reverse plank for six.

Line up for an Indian Run, and get moving. Once everybody has gone, line up again for a Backwards Indian Run, with the “sprinter” running forward on his turn. Wall Sits to wait for six. With everybody back, get back in Wall Sit position for a Nightcrawler quick 20-ct. Quick break and then back down, but this time with heels up and hold for a slow 30-ct by Sinestro.

Aaaaand back to the basketball court for 8MOM led by YHC with help from Darkseid, Nightcrawler, and Wolverine. Flutter Kicks, LBCs, Pretzel Crunches, Merkins, and Parker Peters were in order.

COT/BOM

MOLESKINE:

  • Once again, it was a great experience working out with the men of 4:13 Strong. It was good to see a few of them really pushing themselves hard. Tclaps to Toga for hanging back to motivate the six. We know it wasn’t just because of the knee.
  • Having not been able to reach my co-Q, I was glad to have a few standbys to pull out, and I actually appreciated having to think a little more on my feet. It’s very different from the usual meticulously-planned, themed workouts with acronyms and stories behind everything.
  • Welcome to FNG Killmonger, another guy from the program. Also, for some odd reason, Sinestro motioned to change his name to Wakey Wakey. Hard no.

BULLHORN:

  • Ironclad Challenge officially begins TOMORROW. If you’ve yet to sign up here, do it now. I’ll accept late entries until June 8, though I see absolutely no reason why you shouldn’t have signed up by now if you’re going to do so.
  • Prayers for these 4:13 guys to really make the most of their time in the program and give Red Skull their utmost attention. A true desire to be better men is within them.
  • Prayers for those dealing with cancer and other maladies either themselves or in their families.
  • Stonewall is moving to 0600 start this Saturday, June 2.
  • 3rd F opportunity supporting Oasis Center on June 23 at Crievewood Baptist. See #3rdF on Slack and Dupree for details.
  • Brew Ruck benefitting Second Harvest (and our beer bellies) will roll out from Fat Bottom at noon on 7/21. Be on the lookout for a registration form as well as 2nd F opportunities leading up to the event to support the participating breweries in getting donations. Hit me up with questions.
  • If you haven’t marked 9/15 and 9/22 on your calendar, please do so. The former will be a 4th Anniversary convergence, and the latter is a super special, one-time CSAUP; it’s a long-expected party that I’m really excited about. Free event patch to the first person to guess the theme and message me on Slack.
  • Ruckers considering the Star Course 50-Miler in Cincinnati on 10/5. Check the rucking channel.
  • Tclaps if you’ve made it this far. How about all of these bolded words!?

PA out.

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Yosef’s Birthday Beatdown

QIC: Yosef

Pax: Grohl, Nobel Virus, Iditarod, Mr. Roboto, Aristotle, Papa Juan

WoR: Warm up lap x2. Some politicians and side shuffles mixed in

Good mornings, Daisy Pickers, Paciao’s IC x10

The Thang: YHC wanted to do something to prove that despite being the last of the 80’s babies, he isn’t a Millennial.

The (anti) Millennial:

Completed as a team, pax did 100 reps each of a called exercise, then ran a 100m lap around the courthouse. There were 10 cycles, which got us to the number. Teamwork mattered: The first nine cycles ended when the FIRST person got to 100, which kept the pax together. The last cycle was done together and roating the Q through the 100 burpees. The cycles: 1) SSH; 2) Lunges; 3) Merkins; 4) LBCs; 5) Mtn. Climbers; 6) Flutters; 7) Arm Raises; 8) Squats; 9) Bicycles 10) Burpees

Due to time limitations, we came 50 burpees short of the goal, to be completed Thurs AM.

BoM, CoT

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Rainy Wednesday

Backblast for 5/30/18 Titan

It was a rainy morning at Centennial Park but 8 pax braved the moisture: Porcelain, Brother at Law, Crawfish, CCR, Bicentennial Man, T-cell, Trapper Keeper, and yours truly.

Warm up mosey around the path to the band shell but it was occupado so over to the Parthenon for some cover. SSH, GM, LBAC, and seal claps.

Parking lot 11s. Merkins and jump squats.

The thang: DORA 1-2-3. 100 Merkins, 200 LBCs, 300 squats while partner takes a lap around the path by the lake. A plump of ducks (look it up) and a gaggle of geese were on hand with encouragement quacks. Had to cut the squats short.

Mary: Freddy Mercuries, flutter kicks, box cutters, and LBCs to wrap it up.

Announcements: sign up for Ironclad Challenge. Come to lunch at 11:30 at Cookery this Friday.

Coffeteria at Three Brothers

-Right Said

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intimate settings

and then there were five….

pax – funyuns, umbrella, offshore, pop-a-lock, and myself (cinderella)

warm up to work out – the usual shtuff

workout – 10 pull ups things, run half the loop, 20 something with legs, run half the loop, 20 merkins, run half the loop, 30 sit up types, run half the loop

rinse and repeat with different varieties of each workout

mary – planks

prayer – praying for spiccoli, el maestro, ludwig, umbrella’s brother, and offshore’s aunt’s family.

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The KING of Coupons

9 PAX: Barney Fievel, 3rd Degree, Nimbus 2000; CheezWhiz; Rag Doll; Soccer Mom (FNG); Netflix; Show Me; NumbTucks (QIC) 

In honor of LeBron “King” James, we had a nicely themed workout around three numbers 23 (jersey number) 8 (NBA Finals appearance) & 18 (the age when LeBron entered the NBA). We had one rule, no disrespecting the King (this caused me great anger when it happened).  Oh and we introduced coupons to Nolensville as well!

Very Short Warmup 
quick jog, circle up for disclaimers (we made Bagger proud)
23 SSH; 18 Baby Arm Circles; 8 Squats; 18 Air Presses (I educated everyone on these numbers – they must learn the ways of King James)

Burpee Apocalypse (Thanks to Franklin F3)
Begin with 8 burpees – then 7 – 6 – 5-4-…. no more than 5 sec break in between

Coupon Work
Go grab a coupon (landscaping stone) from Barney’s Truck
8 Coupon Burpees – 18 Coupon Merkins – 23 Coupon Squat Presses – 23 Coupon Swings
Put Coupon Down – 23 SSH (in Cadence) – 23 Mountain Climbers (In Cadence) – 23 Coupon Flutter Kicks (in Cadence)
Rinse a Repeat everything above going down to 18 Squat Presses & Coupon Swings

SSH & Burpee Work (8 Rounds)
4 Count SSH followed by 3 Burpees (moving fast with no breaks) 8 Rounds

Bear Crawl Merkins
Bear Crawl Parking Spaces – every line do 2 merkins then 3 merkins alternating for 6 parking lines – the crawl bear back doing the same

COT
LBCs – Hello Dollys – Flutter Kicks – Good Mornings

LETS GO CAVS! Long Live The KING!

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2018 Convergence Murph (F3 Hard Version)

42 on Franklin and Nashville’s finest showed up this morning to Honor our troops, and be reminded that freedom is not Free.

Conditions: 70 degrees and air is “Alittle full, alot of sap” Sweating just talking to the PAX.

PAX: Princess Aurora, Tortoise, Funyuns (Alram Malfunction), The Jeweler, Blue Mule (Fresh off a Boys night Out), CCR (Fresh Haircut), DaMissionnuts, FTTRA (DJ on IR), Pope (Shirtless), Lump, DillyDilly (Full Weight Vest included), Grease Trap, Floppy D, Hi-Viz, CrawDaddy, 3rd Person, 3rd Degree, Torch, LifeChamp, Dupree, CalfKiller, Dr. Smart, Vegemite, Ludwig, Yard Sale, Hambone, Frogger, Venus, FNG Dorothy, Offshore, Edible arrangements, NumTucks, FNG SexWax, Grisham, HackFace , Shocker, PopaLock, Blago ( Welcome Back), OlanMills, Cinderella, Diesel and YHC.

Warmorama: Who Cares! BBC, SSH and Couple of Burpies. Honestly I couldn’t hear myself talk with the U2 Concert going over from FTTAL’s Sound System.

The Thang: The Murph F3 Style.

Get into 4 groups
Group 1: Run around the Soccer Fields ~ 0.25miles
Group 2: 5 Pullups
Group 3: 10 Hand release Burpies
Group 4: 15 Jump Squats.

Perform (5pullups, 10HRB, 15JS) RnR then do you lap
you need to do 8 laps total and 20 rounds of (5pullups,10HRB, 15JS)

This will equal the 100, 200, 300 with the running distance over 2 miles, which is the Murph.

MC: None to be found, or at least none around me. Sweat pouring everywhere. A random Dude decided to take up a full pullup bar for himself. I hope some one at least tried to Flying EH him. If you follow F3 Nashville on Insta you’ll see him in the background still getting his reps in while we are doing COT.

Moleskin: I did not expect 42 this morning. Thanks for giving me the opportunity to yell at Y’all in organized Chaos . Please reach out to guys you haven’t seen in a while.

Crawfish/3rd Person going away party. More Dets to come.

Dupree on the 3rd F, watch out on slack for info.

Safe travels to all those DR

Prayers for Spicoli. Please DM if any question on his Cancer.

Ironclad Signups still going on. Again Slack is your place to signup.

GoRuck Heavy…………. Another F3 Custom will be put on the Calendar. I will let you know when information comes out. I would encourage us to get as many HCs from Nashville and Franklin. Consider it a way to keep your Man Card up to date.

Sparty on, and SYITG,

Big Bang

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Stonewall – 05.26.18 – “Fresh Flowers and Ether”

QIC: Princess Aurora

The PAX: Foxtrot-Talks-A-Lot, Deep Dish, Just Cheese, Stout (Davidson), Hambone, Blue Mule, Venus, Umbrella, Cowboy

10 PAX blessed Sevier Park with their presence and kicked off the long weekend with a Full-body Fatblaster ™. The air was as thick as our midsections, but we could only reduce one.

THE THANG:

Long mosey with a lap around Sunnyside Mansion before circling up in the gravel lot at the NW entrance. COP:

  • SSH x 15
  • Squats x 15
  • WMH x 16
  • Merkins x 15
  • LBAC F x 15, 20ct, R x 15

Mosey over to the tennis courts for the first half of the main event. Introducing the Daisy Chain: beginning at the net, PAX lateral shuffle to the baseline, jog forward to center service line, shuffle back to the net, jog forward to doubles sideline, shuffle to baseline, cross over to the next court, and repeat pattern on court 2 and then on the other side of the net. Rinse and repeat x 2.

With the PAX thrice familiarized to the route, it was time to introduce the R.O.S.E. 5 reps each of Reverse Burpees, Overhead Squats, SSH, and E2K (ea side). Follow that with one run of the Daisy Chain and plank for six. Repeat two more rounds, adding 5 reps to each exercise each round. Later dubbed McEnroes.

Long mosey over to 440 Greenway and partner up for Dora 1-2-3 with the partner running the loop up and around the rock. All in, and it’s up Gale with two pole-to-pole sprints thrown in because why not?

Head down to the playground for pull-ups. PAX performs reps to about two shy of failure and then tags out with partner. Repeat three more times, aiming to get within at least two reps of the previous round.

Circle up for a crowdsourced 9MOM with lots of focus on hip flexors.  American Hammers made an appearance not just once but twice.

COT/BOM

MOLESKINE:

  • Good to have Stout in from Davidson, NC. Of course he was the one to make a sarcastic comment about the running workout listed on another day of the week. To be fair, we did cover about 2.7 miles.
  • Hambone and Blue Mule weren’t showing the 5 miles they rucked prior to the workout. Strong work out there.
  • Foxtrot regaled a few of us post-COT with a story about the last time he smelled his own fat burning. Something about cycling until the ether of vaporized fat stores emanated from his pores. Apparently I brought this on again, so…compliment taken!

BULLHORN:

  • Continued prayers for Olan Mills, The Jeweler, Spicoli, and Dilly Dilly’s close friend.
  • Ironclad Challenge starts Friday, June 1. Read more about it here. Sign up for it here.
  • Memorial Day Murph at Concord YMCA Monday, May 28. 0600-0700.
  • First Friday lunch is June 1. Check the Twitter and Slack for details.
  • Next Friday, June 8 is our second Friendly Friday. Keep EHing!

PA out.