Backblasts

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Anniversary Q

PAX: Bagger Vance, CAPS LOCK, Umbrella, Black Widow, Offshore, Cinderella, Olan Mills (QIC)

Still adjusting to being able to see everyone’s face at the beginning of the workout.

Dislclamer along with explanation that today is going to be a reproduction of my first ever post where I was quite certain afterwards that I would not make it to work that day.

Get things going with an Indian Run up Maryland Way to Franklin Rd and around the corner to Del Frisco’s parking lot. Friendly narration along the way reliving my inner dialog from that initial post.

Cirlce up for some:

  • SSH x10
  • Willie Mays Hays x10
  • Good Mornings x10
  • BAC x10
  • Reverse x10

Thang:

Our obstacle: Stairs between garage and Holler and Dash.

Start with 5 merkins and 20 squats. Make your way to the top of the stairs stopping at each break in the steps for 5 merkins. At the top, 5 more merkins and 19 squats. Turn around making your way back down with the same merkin stops along the way. Rinse and repeat down to 1 squat.

For anyone that’s counting, that’s about 210 squats and 405 merkins.

Mosey back to the the parking lot.

Mary:

  • Flutter kick x30
  • WWI x15
  • American Hammer x15
  • Good Mornings x10
  • Hi-Lo x10 (high plank J-Lo’s)
  • High Plank 1 min

Prayers out to Jigsaw and Spicoli.

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It’s Bomber, Baby!

PAX: Hawkeye, Trapper Keeper, Princess Aurora, T-Cell, Porcelain, Preacher Man, Power Lunch, The Baptist, Famine, Dinty Moore, Vector, Bicentennial Man, Lunch Lady

QIC: Hi-Viz

CONDITIONS: 68 degrees, 125% humidity.

14 proved they piss excellence, by getting up and getting better, while paying homage to the most American of sports on NASCAR Day. And yes, apparently that’s a thing. In an effort to up his game and follow PA’s theme-based Q lead, YHC logged on to www.checkiday.com for some pre-Q research and picked NASCAR Day over HIV Vaccine Awareness Day, International Virtual Assistants Day, and National Visit Your Relatives Day as today’s inspo. You’re welcome.

Mosey up to the upper greenway entrance, which I’ve officially — as my first act as AOQ at Bomber — dubbed The Nip.

DISCLAIMER

WOR:
SSH IC X 20
Good Mornings IC X 10
LBACs IC X 15 Forward/Reverse
Slow ‘N Low Squats IC X 20

THANG:
Mosey to the upper parking lot, where it’s race day! Gentlemen, start your engines. As opposed to 400 laps, the PAX only had to run five. However, during each lap, all took a “pit stop” of 10 burpees. Plank and wait for the six.

Mosey to the driving range for some work on the straightaway.

Alternate bear crawls and lunges down the length of the range. Plank and wait for the six.

Mosey to the parking lot wall for some additional maintenance.
Dips X 10 OYO
Urkins X 10 OYO
Durkins X 10 OYO
Carolina Dry Docks X 10 OYO

MARY:
YHC brought this back from a vacation visit to the PAX at F3Lowcountry in Hilton Head. All PAX assumed Six Inches. Guy at the end shuffles down the line trying to knock down the feet of each guy in line and assumes his place at the end of the line. Cycle through all PAX. It was such a #CrowdPleaser, we rinsed and repeated in reverse. Smoked.

LBC X 25 OYO

Plank

Done.

BOM/COT
Pray for Lunch Lady and what may be a new opportunity in Metro Schools for the coming school year.

F3 has a table at tomorrow’s Market Fest at Richland Park from 9A-2P. Stop by and hang, if you’d like. We’re hoping to recruit some new guys and keep the momentum going.

New AO launching in South Nashville on Thursday, 5/24 with 4:13 Strong, which provides job training for at-risk men. It’ll be at 1276 Foster Avenue on Thursday mornings. Try to make it, if you can.

F3 Dads will meet up in Franklin at Pinkerton Park this Sunday at 3P. Bring the 2.0s for exercise, with snacks to follow.

Hey, grab a Q slot! I’d love to see us fill up the next few weeks at Bomber, so have at it. If you want to co-Q, no big deal. We’ll find you someone! Just let me know.

SYITG,
Viz

 

 

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Bricks n’stuff

PAX: Numbers, Drifter, Black Widow, Umbrella, Reefer, Olan Mills, Skid Mark, Swamp Fox, Prevac, Brother-at-Law, Blue Mule, CAPS LOCK, Vegemite, Calfkiller, PSL, Bagger Vance, Life Champ, Black Lung, CCR, Yard Sale, 3rd Degree, Cinderella, Frugal Macdoogal, Ludwig von Oshkosh, Accounts Receivable, Edible Arrangements, Dr. Smartt, Frogger, Dupree, Hollaback Girl, Floppy Disk

QIC: Floppy Disk

A healthy 31 posted at CH this morning. Temperature was a pleasant 68 degrees with 100% mug in the air. Together we performed the only burpees of the day at the strike of 5:30.. 2 burpees OYO. Warmup mosey included the bus loop and picking up Black Lung who, true to form, was strolling in late. He tucked in, we hit the hill, then convened in the parking lot to get warmed up.

Disclaimer (including bit about being covered in poison ivy… good times)

WoR (all IC)
Goofballs x15
SSH x15
BAC F x15
BAC R x15
Slow ‘n Low Merks x15
Air Press x15
Good Mornings x10
Willie Mays x10

Count off total group number to see if YHC had enough bricks. I was 2 short due to the CH group not being this big in a while. C’est la vie. Count off again, this time 1,2 to see who your pardsy is. Each group grab two bricks from YHCs truck.

THANG
Partner 1 does work while Partner 2 runs the small front loop, then flapjack. Each exercise must be executed 60x reps (each arm for individual arm exercises) by each PAX. Exercises were as follows:

Bicep Curls
Upright Rows
Thrusters
Flys
KB swings
Air Press
Squats

Any groups that finished early were instructed to start the rotation again with 20x reps of each exercise. Return the bricks to YHCs truck and mosey to the playground. Partner 1 does 30x rows while Partner 2 performs amrap pullups on the bar of their choice, flapjack, then RnR 1x. Mosey back to the parking lot for a quick…

Mary
SnL Merks x20
Low Plank 45 sec
Good Mornings x10 (IC)

Continue praying for Spicoli and his family. Continue to pray for other PAX and families that are dealing with sickness and injuries.

4:13 Strong kicks off next Thursday. This will be in lieu of the Hill that day. Check Slack for deets. F3 Dads will meet at Pinkerton Park in Franklin this Sunday at 3pm. Bring the kiddos for a little exercise and lots of fun. Snacks to follow.

See you boys in the gloom.

Floppy D

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Double 11s

Temp: 68

Humidity: 90%

PAX: Cinderella, Pre – Vac, Money Shot, The Jeweler, Floppy Disk, Drifter, Uncle Jesse, Rabbit, Black Lung, Red Bag, Ha-Ha, Whiz, BV (QIC)

0530:15 Disclaimer

Bolt out down the steps around the Middle School gym, Parkour up the amphitheater steps and back down…circle up in lower lot.

WOR:

SSH x 13 IC, IW x 13 IC, Squats x 13 IC, OK Mornings x 13 IC…Bear Crawl Kick out explanation and demo

Thang:

Partner up for some long 11s that ended up being too long.  Classic BV Q Fail…over think and under execute.

11 LT. Dans at bottom of hill

Run up  steps

Speed Bump 1 – Bear Crawl Kick out across upper lot

Speed Bump 2 – One Burpee, One Reverse Burpee, One No Hands Burpee at Concession Stand (probably should execute these on grass, dirt, turf next time)

11 Power Merkins at end of Pavement on the way down to Softball fields.

Mary:

10 Burpees OYO

20 F Kix IC

Time

NMM:

So as YHC reflects on today’s festivities, one thing is for sure, it was not planned out well.  I hope those in attendance got all they wanted since we had to call time after only 4 trips up and back.  YHC felt a tinge of the following: 1) don’t Q it, if you can’t do it and b) Is there an old man’s version of this (as 57 YO Ha-Ha raced passed me).

So great to have the Willy Lomans in town from Alpha, Mud Island and out East.  Thank yall for putting forth max effort and max attitude.

Kotters to The Jeweler and Red Bag…two great younger PAX that are so fun to be around and to get smoked by.

Also great to have the one and only Floppy Disk post at the Hill for the first time in a while.  Sadly, he failed a piss test by the IOC after.  See you in 6 months.

One PAX posed the question, “Why do we need a partner?” In true BV fashion YHC responded, “To drag your ass around.”  Turns out I was the one being drug around.  T Claps to Cinderella for partnering up w Drifter and for Rabbit allowing me to shadow him once Pre Vac well Pre Vac’d.

BH:

Lots to be thankful for as we round up this school year and also a lot of prayer requests passed along for consideration.  If you were there, try to remember one PAX to pray for and if you are just reading this in the comfort of your Fartsack, post tomorrow so you can have someone to pray for.

NO HILL NEXT WEEK>>>WE WILL ALL CONVERGE AT 413STRONG TO GET THOSE MEN LAUNCHED.  SEE ME OR TOGA FOR DETAILS.

YHC,

BV

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Purple Rain

When: 5-14-18

PAX: CCR, Floppy D, Ludwig, Umbrella, Reefer, Dmish, Grisham, Caps Lock, Black Widow, Dr. Smartt, Skid Mark, Frogger, Dilly Dilly, Brother-at-law, PSL, The Jeweler, Too Tall, Tall Rob (FNG), Olan Mills, Edible Arrangement (QIC)

21 Red Pillers started the week off right and embraced the suck of the morning humidity.

WOR:  Quick mosey around the bus loop with some lunges sprinkled in. Then SSH, scruats, imperil walkers, willie mays, wind mills, GM’s, BAC forward, BAC reverse, navy seal claps.

THANG:
Grab a coupon on the way to the hill on the backside of CHE.

Crank the blue tooth speaker to 11 and metal riffs provided inspiration the rest of the way.

Jacob’s Ladder: 7 times up the hill with increasing number of burpees at the top.

Partner up.

Round 1:  Partner 1-> 10 pull ups + 15 swerkins, Partner 2 -> coupon squat thrusters AMRAP.  Flap jack.

Round 2:  Partner 1-> 10 pull ups + 15 swerkins, Partner 2 -> coupon sit ups AMRAP.  Flap jack.

Round 1:  Partner 1-> 10 pull ups + 15 swerkins, Partner 2 -> coupon squat thrusters AMRAP.  Flap jack.

Mosey to the pavilion.  Partner 1 -> Lt. Danger to ½ court and back, Partner 2 low plank until Partner 1 gets back. Flap Jack. Rinse and repeat.

Restrictor plate partner run around CHE and put coupons back.

Mosey to parking lot.

Mary:
Purple Rain Dwight Yoakam style. Merkin every time rain sang.
Flutter kicks.
Protractors.
Good mornings.

Bullhorn:
Hats off to those who came out and supported Nashville Walk 4 Williams.

Solid work gents. Pleasure as always.

EA out.

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BS with Noble Virus

Warmup:
Mozy around the square, finish with politicians 10x Good Mornings 10x Imperial Walkers 11x Hillbillies

Announced desire to do 10x 10 Burpee Sets (BS), an individual could call out BS to initiate a set at any time during the workout.

We Mozy’d to the new County Clerk Offices and completed:
2 Sets of (10x Derkens, 10x Dips)
Bear Crawled up the steps, patio and next set of steps

Mozy’d to the parking garage and set boundaries for a game of:
When animals attack – Bear crawl tag

Mozy’d up a level of the garage and completed:
Webbicide – Merkin suicides
Wall sits
Walk Like an Egyptian – line of lunges, person at the end then sprints to front while others hold

Mozy’d up to top of parking garage
Wave of Merkins – completed through a 5 count

Took the stairs down, completing a set of 15 squats at each level Mozy’d back to the square for a ring of fire

COT

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Pass the Merlot

8 PAX including 1 FNG: NumbTucks, 3rd Degree, Barney Fievel, Creeper, Show Me, Hush Puppy, Itsy Bitsy Spider (FNG), and Netflix.

Birds were chirping, dew was glistening, and everything was right with the world. This stillness was shattered by the Trumpets of War as Barney Fievel declared everyone was about to puke (unless they needed to modify the workout) via a simple, but dastardly workout routine he dubbed, Pass the Merlot.

Warmup: 20 Side Straddle Hops, 10 Willie Mays Hays, 1 Al Gore

Routine: Partner up. One partner takes a lap (.3 mile) while other partner does AMRAP Burpees, switch when partner completes lap. Rinse and repeat for Merkins, WWIs, Dips, Squats, and Planks.

CoT: Good Mornings, Flutter Kicks, and J-Los.

Coffeeteria provided by NumbTucks, F2 and F1 opportunities discussed by 3rd Degree.

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“Friendly Friday”

Pax: Yard Sale, Brother at Law, Edible Arrangement, Third Degree, Reefer, Ludwig, Swamp Fox, Razor DBA Venus, Cathy, Black Widow, CCR, Big Stick, Blue Mule, Dupree, PSL, FNG-Backlot, FNG- Hollowback Girl, FNG- Special Agent Greenwall

YHC: CAPS LOCK

19 courageous souls descended upon Cruel Hall for yet another Friday installment.  Today’s theme was “Friendly Friday” in an attempt to EH those we have been working on for a while and give them a lighter taste of “just a few jumping jacks and push-ups” (at least that’s how I pitched my FNG)).  The irony of YHC on Q for Friendly Friday was not lost on myself as I suspect most of my Q’s are Friendly Friday-worthy anyway.  I was sweating, so whatever.

It went like this:

Mosey down to the bus loop where I caught my FNG coming in hot.  He was apparently been sitting in the literal back parking lot of the school because YHC had given some bad directions.  Apologies. Caught him and the rest of the pax where the following WOR occurred:

SSH x 10

Squats x 10

Willie Mays Hayes x 10

Good Mornings x 10

LBAC front x 10

LBAC reverse x 10

Over head presses x 10

Everyone find a spot on the line for Cruel Hall’s newest favorite exercise — CAPS LOCK HOPS. 60 seconds front to back followed by 60 seconds side to side. RNR x 1.  Mosey down to grab some bar for 20 OYO rows and 20 OYO merkins on the bar.  Plank and wait for the 6.

Mosey to the pavilion for burpee/squat 7s. Plank and wait for the 6.

Mosey to the top of the bus loop where we People’s Chair for the 6.  partner up and explain DORA 1-2-3. 100 plank jacks, 200 LBCS, 300 Overhead claps. P 2 is running the loop and beginning reps where P1 finished.

Mosey to the coupon shed for 10 rep coupon pyramid of OH presses. Next set is 10 rep coupon pyramid of squats.

Mosey back to the back lot.  Pax lines up on line and Lt. Dan’s approx 20 yards, 3/4 mosey to the other end (approx 60 yards).  Rinse n repeat back the same way.  All pax lines up for full sprint to end.  Rinse n repeat back the same way.

Mary:

30 flutter kicks

10 tempo merkins

Finish last 60 seconds with Good Mornings

FNGs: Glad to have three come out last Friday. Welcome Hollowback Girl, Backlot because that’s his favorite place to park for a workout, and Special Agent Greenwall.

 

Hope everyone enjoyed the first Friendly Friday, as always it was a pleasure to lead you all.

 

CAPS LOCK

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Sweating must be Contagious…F3Franklin Battleground 5/14/18

Pax in attendance:

19 strong with 3 FNGs, two EH’d by guys that were FNGs last week! Exciting stuff…

In no particular order: Tortoise, Torch, Big Bang, Blood Clot, Gig’em, Numbtucks, Barney Fievel, Cahone, Bartman, Shocker, Hack Face, Zoolander, Hoser, Unicorn, Chopper, Flinstone (FNG), TPS Report (FNG), Goal-line (FNG) & 3rd Degree (QiC)

After the pre-party for some, and the gathered Mumble chatter in the light of the sun-rise and balmy 70s to start, off we went @5:45. Mosey around the petri-dish goose-pond then circle up on the literal poop-deck for warmorama:
Disclaimer,
25 SSH, 15 SJ, 10 TempoMerkins, 15 BAC forward and reverse with the last few as BigACs, 15 IW, 10 TempoSquats
Then we done DID it:
Derkins, Irkins and Dips in sequence. x3, x6, x9 & x12 each. R&R skipping the x9 for 51 total of each. Arms are pumped! On to the DeathStar to get sharpened.
With so many PAX, we split into 2 groups (A&B) for AYG sprints by group (for most it was AYG) to the top of the ramp and then an exercise called by Q. Then Mosey around to next ramp all the way up. We found out BC has 0 patience and DQ’d his sprint after floor 3 every time. Class Clown…
Exercises to the best of my remembrance:
Clap Merkins x10, Pullups x10, Toetaps x10, ManMakers x10, Imperial Squat Walkers x15, Pullups x5 ToeTaps x5 and then sprint to the top of the garage up the last ramp.
R Karaoke long side, mosey shortside, L Karaoke long side, Bear Crawl shortside, Politician run (Back-pedal) Long side, Bear Crawl short side, Politician run (Back-pedal) Long side
Mary:
25 Flutters IC, 25 Freddie Mercuries, 15 WWI situps, 25 LBCs
CoT, Count-off, Name-o-rama, FNG christening x3 (almost had a Huevos, but the legend has not yet been born), Announcements (F3 Dad’s this Sunday @ Pinkerton Park at 3pm. Kid-friendly AO and snacks afterwards. Hit up BC if you can bring drinks…) 3rd F this Thursday at the Tenney Group @ 5:45am covering James Chapter 2.
Prayed for Spicoli after a word about not only making sure we sharpen each other physically, but that individually we let God’s Word Sharpen us daily… Hebrews 4:12.
BOOM! Sweat-fest continues…
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22 a Day

PAX: Cowboy, money shot, Off Shore, Venus, Bagger Vance(QIC)

Temperature 65, Gloom Factor: Low

Disclaimer given and Mosey began around the track stopping at the second set of bleachers for 10 deep squats. Continue around track over to the swings: 10 pistol squats each leg and 10 Swirkin‘s. Continue down Belmont Park Terrace to Shackleford.  YHC shared the tragedy of the 22 Veterans per day that take their own lives due to PTSD and other issues.  In this vein we performed 22 Merkins.

At this point and maybe earlier, YHC noticed that we were dragging Cowboy and decided to slow the mosey but continue the Duration of mosey.

22 deep squats at the corner of Belmont and Shackleford. Mosey up to the baseball field for 22 Nolan Ryan’s right side, 22 Nolan Ryan’s left side. Follow that up with 22 Mike Tysons.

Head over to the east side of Allen arena and knock out a 22 count of right foot on the wall left hand down with right hand up and left foot up, Flap Jack. Head over to the front entrance off Granny White and grab some wall for 22 count hip flexor stretch right side and left side.

This is where the real fun begins for the day as we continue to mosey over to the love nest of one Big Stick and Foxtrot Talks a Lot. Mosey up to the sidewalk in front of Foxtrot’s house and perform the following: 22 Mariah Carey‘s followed by 22 Gorilla Humpers in cadence followed by a deep, deep calf and hamstring stretch whilst pointing our sixes at the home of Foxtrot.

Heading back to we stopped off for 22 wall jumps.  An additional disclaimer was given here in honor of the shins of our fallen comrade, Head Stud.

Continuing South on Granny White we turned right on Lone Oak and did some side shuffles back into the parking lot where we circled up for the following.

Mary:

22 – 8 count body builders, 22 – 4 count for Flutter Kicks, 22 high plank J Los, 22 – 4 count flutter kicks.

Time

NMM:

Good hearty PAX this am.  Not much WOR or MARY but some good fellowship on the Mosey.  Covered about 2.4 miles with some good body movement in there as well.  Cowboy was up for the running with his dusty knee.

Razor er Venus shared a great story with us at the end about a song he wrote with a band that will drop on Friday.  Be sure to check out Deep Deep Waters by American Authors on Spotify or iTunes.

Please also be sure to check out Mission22.com for more information on how we can help our veterans in coping with the epidemic of suicide among our heroes.

BH:

New AO launches on 24 May at Tennessee Preparatory School on Foster Ave as an outreach with 413 Strong Ministries.  Hit up me or TOGA for more info.  This will be a regular AO and we need HIM to sign up to Q, to lead and to support this initiative…it is why we are in F3…www.413strong.org

SYITG,

Bagger Vance