Backblasts

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Farewell Boys

 

18 Pax: Show Me (Qic), Tebow, 3rd Degree, GlenGarry, Old Hickory, Professor X (RESPECT), Creeper, Barney, SexEd, Stats, Staples, Kermit, NetFlix, Mickey Mouse, Gaylord Focker, Sterno, Nimbus 1500, Hot Dish

Conditions: Mild gloom factor mid 40’s and wet…. but even the hardest gloom factors don’t get this group down….. that’s something I’ll truly miss boys! Respect ain’t given its earned!!!! Ya’ll have earned mine!!!!!!

Warm Up: Show me lap…fighting back rain falling from the eye sockets…. but carry on because that’s what we do….. IC x14 – SSH, SJ, OP, HB,Merkins, BACs, GM’s OYO,

Thang 1: Salute to 3D who I always found pushed the crap out of me in everyone of his Q’s I posted in (sometimes I’m tempted to skip if I know he is on Q)

– 10 burpees on the minute x 10 Minutes.  You’re welcome.

Thanks KERMIT for retrieving the much needed Medic!

Thang 2:  Stadium B.O.M.B.S

Partner Up: 50 Burpees, 100 OP, 150 Merkins, 200 Big Boy Sit ups, 200 Squats,

One Partner reps while other runs stadium and then switches until reps are finished.

Mary: Another salute to 3D…. Partner up for Suicide Bear Brawls to the 50yd line at 10yd increments. Age is just a number Professor X!!!!!! RESPECT!

COT: Isaiah 26:3 has given me a lot of encouragement the past few months in a pretty confusing season. God keeps those in perfect peace whose mind is stayed on him because he trusts in him. There is a lot of noise out there guys but God is constant fix your eyes on Him. He ALWAYS comes through in the end.

Prayer Needs: LMP Wife and Family, Typo+ Wife and Family, Soccer Mom R&R, Toy Story’s Race,

Announcements: –  Nashville Rescue Mission; Glengarry and family are serving Christmas Eve in Kitchen,

-Tomorrow at 3pm if you can help me out just moving some big items it would be much appreciated. Address is 3128 Locust Hollow, Nolensville, TN 37135.

Coffeteria: Breakfast Burritos and fellowship was on point!!! Nimbus you are first class brother!

In all seriousness will miss the fellowship with all of you in a big way. Much respect for each of you  and the leaders you all are in your own ways. You’ve all left an impact on my life I’m grateful for.

See you in the Gloom!

-Show Me Out!

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12/12/19: Broad BOMBS

Location: Atlantis

Conditions: High 20’s

QIC: Pumpkin Spice

PAX: Crablegs, Wilbur (WL from Kingsport)

THE THANG

Warmorama

The brave HIM who united at Atlantis whilst others farsacked galore took off after a brief disclaimer into the dark loop around the field. A strange — but not atypical Atlantis happening — occurred on the mosey as we witnessed a car pull up and two people inside get some spooning in in the gloom. I wonder if this was Lunch Lady? He’s been known for his affinity for such practices (and was sadly missed, as is always the case in his absence).

Exercises for the WOR included:

  • SSH x 15
  • LBAC x 15
  • rLBAC x 15
  • Moroccan Night Clubs x 15
  • WMH x 15

The Main Event

The PAX moseyed to the long sidewalk that parallels the main entrance and received their instructions for Broad BOMBS.

  • PAX would Lieutenant Broad Jump up to the first telephone pole (~70 yards), then AYG sprint to the last telephone pole (~70 more yards)
  • Once at then of the sidewalk, a single exercise was performed for a pre-determined number of reps
  • Then PAX would Bernie back to the very start
  • Then PAX would do 10 more of the exercise for that round
  • Rinse and repeat these steps for all exercises, which included:
    • 25 Burpees
    • 50 Overhead Claps
    • 75 Merkins
    • 100 Big Boy Situps
    • 125 Squats (shortened to 50 for time)

The PAX then made their way back to the Shovelflag for the COR and NOR and COT.

MOLESKIN and BULLHORN

  • We enjoyed having Wilbur out to join us. He is in town due to his mother being in the hospital here in Nashville, and our prayers go out to him and his family
  • More PAX need to take their DRP and keep Atlantis popping like the days of yore (i.e. Swaggy P). Let’s get out there gents!

– Pumpkin Spice

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Triskaidekaphobia

13 on the 13th

Temp: 45
Gloom Factor: Low

PAX: CCR, D’Mish, PSL, Yard Sale, High Flyer, Dupree (6th Man), Prevac, Ludwig, Ocho Cinco, Pedialyte, Too Tall, School Girl, Bagger Vance
QIC: BV

Mosey short loop and circle up for WOR:

All IC X 13
IW
Squats
Nipple Rippers
Supermans

Thang:
Run 1 Mile
Grab blocks
13 Rounds –
5 Pull Ups
10 Merkins
15 Squats (Chest, Goblet, Sgl leg, OH)
Return Blocks
IR 1 Mile

Mary:
Flutter Kix x 25 IC

TIME

NMM:
Truncated Murph on the 13th.
Thank you to D’Mish o Nuts for allowing me to lead.

BH:
Praise for Carter Santos’ first day of first grade (CCR)
Prayers needed for School Girl’s EEs family w health issues

YHC,
🎒🐜

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The Pound – 12/12/19

10 PAX: Tebow (QiC), GlenGarry (QiC), Old Hickory, Professor X, Dongle, Deliverance, SexEd, Stats, Show Me,  Creeper

WARM UP: SSH, HB, IW, GM, BACs, Lunges, Merkins, MC

THANG 1 (Tebow)
Suicides with Exercises
5 burpees at the starting line
1st light pole – 10 Merkins
5 burpees at the starting line
2nd light pole – 20 Merkins

Round 2: Rinse and Repeat with Iron Mikes instead of Merks (each leg=1/2)
Round 3: Rinse and Repeat with Floating Starfish instead of Iron Mikes (each leg=1)

20 WWIIs, 15-4ct flutter kicks, 24-4ct AHs

THANG 2 (GlenGarry)
Mosey to shed for coupons
10-1
Blockees
Coupon Squats
(great timing for some Vince Guaraldi Trio from the medic while we suffered)

Mosey back to parking lot
1-10
Merkins
Loaded Beasts

– Prayers for Show Me, LMP, SoccerMom, Staples’ Mom.
– Glengarry hates Springsteen’s “Santa Claus is Comin to Town” ?!
– 3rdF opportunity – Nashville Rescue Mission; Glengarry and family are serving Christmas Eve

Great work by all; Merry Christmas,
Tebow

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Nothing Wrong Here Officer: 12-5-19

PAX: Defrost, High Flyer, Pop-A-Lock, Pumpkin Spice, and Trapper Keeper (QIC).

Gloom Factor: Rather cold morning but not raining.

Gave disclaimer and then mosied around the back of park to the back parking lot for some warm up.

Warm Up:
LBACs × 12 IC
RLBACs × 12 IC
Overhead Claps × 12 IC
Mountain Climbers × 12 IC
Squats ×12 IC
SSHs × 12 IC

Mosied around the Bob Ross tank to the Pizza Hut shelter for the thang.

Thang:
PAX started out at one corner of the shelter where 25 WW1s were completed. Then traveled via alligator merkins to the 2nd corner where 50 merkins were completed. PAX then traveled via walkimg lieutenant dans to the 3rd corner (During this time a metro police officer came over to investigate the suspicious activity going on. We asked him to join in but he declined. Maybe next time!) 3rd corner, 75 IPWs were completed, each side counting as one. PAX then crawl beared to the 4th corner where 100 squats were completed. After that, PAX broad jumped back to corner 1.

The PAX then stuck around the shelter for 50 merkins and 50 step ups, each side counted as one. This was repeated but the dropped the reps to 25 meekins and 25 step ups.

Next on to the swings where the PAX completed 25 swerkins and 25 down unders.

PAX then mosied around the front parking lot and end back at the starting point for mary.

Mary:
LBCs × 25 IC
American Flutters × 25 IC
Flutter Kicks × 25 IC
J Los × 25 IC
Freddy Mercuries × 25 IC

COT:
Prayed for healing of Hipsters injury. Continued prayer for all those HIM who are injured and speed recovery.

~Trapper Keeper

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Bomber – Dec 6th 2019 – Greenway Indian Run

Dec 6th, 2019

Gloom: 50 and clear

PAX: Pumpkin Spice, Rightsaid, PA, Rev, Deuce, Covenant Eyes, Bicentennial Man, PopaLock Curve Ball, Vector, Michelin Man (FNG), Cub Cadet ,Bareback, Cunning Linguist , Porcelain Riverdawg, Defrost

QIC: Crawlspace

Warm up: quick jog around the circle , side straddle hops, Willie Mays Hayes, squats, LBCs, air presses, shanooks, RLBCs etc…

Work: Indian run around the greenway while lunging the bridges and periodic plank/pushups to keep the PAX together. Sprint to the finish for Mary.

Mary: hello dolly, LBCs, leg lifts etc…

SYITG,

YHC Crawlspace

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Wetter is Better @ Broken Wheel

Pre-Party Led by Kermit with Creeper & GaylordFocker. Absence of HC Barney. 3-4 rounds of SSHs IC chased with Dips, Dirks, & Irks

Conditions: Roughly equivalent to the day before the “The Day after Tomorrow”

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6 PAX: Staples, Kermit, SOCCER MOM, Nimbus1500, Creeper, GaylordFocker (QIC). Thankful for even numbers

Lack of Disclaimer 

Warm-Up
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Mosey to Pavillion
(Creeper "volunteered" to transport Thang 3 Coupon) 
Partner Bench Curls 20 OYO 
World *War Hammer* Curl One's IC
Supermans IC


Thang #1
There & Back Again: A Bear Crawling Tale

From Light Pole 1 to Light Pole 3
Partner 1 BC's 2 parking spots while Partner 2 Al Gore's
Then P1 Al Gore's and waits while P2 BC's 2 spots
Continue to Light Pole 3

Facing Light Pole 3
P1 CB's 2 parking spots while P2 toe raises and waits
Then P1 toe raises and waits while P2 CB's 2 spots
Continue to Light Pole 1
RINSE and repeat
Image result for bilbo bear gif

Thang #2
Intermission MOT between Thang #1 & #3
Lunge Walk to Light Pole 2
Then Hallelujah Duck & Weave around lot to Pavilion
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Thang #3 
Ring of Fire 
PAX Circle up. 
In rotating fashion, 1st PAX Overhead Presses coupon 3x
while PAX on opposite side of circle does Merkins 3x
While waiting, other PAX hold Al Gore
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1 round = coupon goes full circle
Rounds 1-2: 3 reps each 
Rounds 3-4: 6 reps each
Rounds 5-6: 9 reps each 
Round 7 : 12 reps each 
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CoT (This came very naturally after Thang #3)

Presence of Disclaimer (F3 apparently isn’t free for women)

Number-ama/Name-a-rama

Prayer Requests:

**Little Miss Piggy’s family today especially **

Bull Horn

ShowMe’s last post as a Nolensville citizen is this Saturday. Come support and somehow bring hot food! Check with Staples for details

Check out Christmas Eve Rescue Mission! See Slack for details

-GiF

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Super Coupon Monday

PAX:  Black Widow, Not a Sport, Leatherneck, Umbrella, Boone’s Farm, Offshore, TOGA (QIC)

Seven redwoods posted to get a bit stronger with coupons today, and it went something like this:

Mosey around to Murray Ln and then back for warmarama.., the usual stuff.  Next we grabbed coupons out of Leatherneck’s sled to commence a coupon fest that bared no resemblance to the running only workouts of the past two weeks.  The fun included: curls, squats, single leg squats, deadlifts, lawnmowers, goblet squats, various merkin configurations, and Umbrella’s favorite, the weighted sit-up.

COT with YHC taking us out.

Stay Classy,

Toga

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Changing the Guard

Temp 37ish – Lovely morning for a thorough beat down.

Prep-Party- Q’d by Mr. 3rd Degree. Attendees MURSA, Nimbus 1500, NumbTucks, and YHC KermiT.

Pre-Party on Saturdays are basically morphing into it’s own RUCK AO.

Thang – 

20x – Curls

20x – Skull Crushers

20x – Russian Twist

20x – Squat

Mosey appx. .75 miles

RR for 3 miles.

We were able to get in 4 rotations of this routine. Running from the H.S. to the Elementary school.

3D got us back with an entire minuter and a half before NumbTucks had to start his Q….

The Forge 

17 PAX Staples, Professor X, Little Miss Piggy, Stats, 3rd Degree, Nimbus 150, Show Me, NumbTucks, MURSA (PreVac), Creeper, Huggy, Glen Gary, Tebow, Soccer Mom, Hot Dish,  & KermiT.

Medic – Hodge Podge mashup of everything from Colter Wall, Dub Step, & Holy Night by Celine Dion.

Warm Up – 

LBAC – 15x Forward and Reverse

Raise the Roof – 15x

Seal Claps – 15x

Quick Lap to the field

The Thang – 

Death by Sevens

PAX group up in 4’s. Corners are found appx 40 – 50 yds apart. PAX execute a particular exercise at each corner for one full rotation around the square. MoT from corner to corner is Mosey and Sprint

Round 1 – 7 Bupees (Total 28)

Round 2 – 14 Merkins (Total 56)

Round 3 – 21 Flutter Kicks (Total 84)

Round 4 – 28 Squats (Total 112)

After PAX completed the routine NumbTucks took a moment to hand off his responsibility of site Q for the Forge to YHC KermiT.

Thanks brother, its an honor.

Thang 2 – 

Quick Transition Warm-Up. Fog of War was rolling in and the MC was on high level…. The following is what I definitely know we did, there was more, but the rest got lost in the fog.

Donna Summers 25x Each Leg

Bear Crawl Football field, with a slight variation. Everyone completes the entire length without standing up. As each PAX finishes they are to return to the next PAX that has not finished and finish with them. RR until all PAX have finished.

Indian Run mosey to school… Speed Bump 5x Balls to the Bus – 10x Burpees Audible – 1x Ball to the Bus

Thang 3 –

Bear Crawl Indian Wall Sit

All PAX wall sit as 1 PAX Bear Crawls the length of PAX. RR until all have Bear Crawled.

Audibles:

10 Burpees

50 WWI’s

Indian Run back to the field

Last Thang – Sally Merkins

Post-Party 

Sled Push 25yds – Turn Around – Back 25yds

CoT – 

Continued prayer for LMP’s wife

Staples mom

Praise for keeping Soccer Mom and his family safe on their travels back.

Praise for 3D’s new job.

Announcements-

F3 Christmas party December 21st at Staples. Check Slack for deets

It’s always a pleasure to lead you fellas. I thank God for the opportunity.

Peace Out 

-KermiT

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Breezy Blockees @ DEFIANT with 3D

Pre-Party: YHC for 5 pull-ups, 7 Merkins and 9 Squats on the minute for 8 minutes. Lonely times until LifeCoach Creeper joined in halfway through…discussion included irony of Nirvana songs and speed walking

9 PAX in attendance for the main event: Prof. X (Respect), Creeper, Bieber, ShowMe, GlenGarry, NumbTucks, OldHickory, Mufasa (He’s Alive?!) & 3rd Degree (Q) got after it.

Warm-up/Disclaimer/BattlePlan:

  • SSH IC x 10
  • SJ IC x 10
  • IW IC x 10
  • Inchworm Merkins OYO x 5
  • GM OYO x 3

Mosey to the Shed @ the park for coupon distribution

4 Horsemen of the Apocalypse:

party anger GIF

4 exercises with coupons: Blockees, Coupon Squats, Curls+OHP, and AHs with coupon held.

Exercises A, B, C & D in progressive rounds like this: 10A, 1B, 1C, 1D, 1A, 10B, 2C, 2D, 2A, 2B, 10C, 3D (the best round), 3A, 3B, 3C, 10D, 4A, 4B, 4C, 4D, 9A, 5B, 5C, 5D, 5A, 9B, 6C, 6D, 6A, 6B, 9C, 7D, 7A, 7B, 7C, 9D, 8A, 8B, 8C, 8D and done…

Great way to get 55 reps of each exercise completed in a “manageable” way.

Plank progression and 10 APDs. Had s much fun on form that NT forgot his number…

Back to the school for some fun n’ games with the Die of Doom with the remaining time.

~10 minutes of Die of Doom (Karma Cube…Craps…Die of Death…not sure yet what to call this still…) Q tossed die to random PAX and whatever exercise and rep was listed, we did. Sometimes we modified, and sometimes PAX tried to modify and bonus Burpees were awarded. Eventually, 5 minutes in…the MC ad GrumbleChatter was so loud YHC had to call an audible with a GRIT test of BC 20 parking spaces, then lungewalk 10 and crawl-bear 10 back for CoT

CoT / Counterama / Namerama

What we learned:

  • I was recently inspired by the story of Luz Long and his unexpected and courageous encounter with Jesse Owens in the 1936 Olympics in Berlin, Germany. Check it out! We need to recognize we are all made in SkyQ’s image and have worth because of this. Recognize your own and others’ worth as humans and treat each other as such…period.
  • Kobains is F3 slang for “Sorry..” The more you know…

affluenza cast GIF

  • We need an F3Dads hike up the hill at Smith  Park…who will lead this event? Hike up food/drinks and eat at the summit? Nimbus, get it done 😉
  • ShowMe is soon to depart to Savannah, TN and looking to spring up a local F3 Chapter there…you’ll be missed homey.

PostParty: 9 Clerkins for good measure

Coffeteeria enjoyed by a few PAX while others (including YHC) had to bounce out quick. I’m sure some 2nd F and 3rd F took place

BullHorn:

  • Staples to host F3Nolensville Christmas Party Dec. 21, Venmo @F3Nolensville ~$10 for Yours and your +1’s contribution to the Smoked Brisket/Veggies/Wings? if you will be coming. Plan to bring a side to share and some holiday cheer would be welcome too (the alcoholic kind included)
  • NewYear 10mi Ruck on New Years. Talk to Nimbus1500 for more info.
  • Website in the works…. F3Nolensville.wordpress.com . Any tech-heads that can help get this thing up and running? Contact Nimbus…

Humbled with the opportunity to sharpen and be sharpened.

– 3D