Backblasts

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Circle Time is Over

The four horsemen posted at The Stronghold to celebrate the last F3 workout for this class.  Fun was had by all!

PAX: Cogito, Shocker, Red Skull, Toga (QIC)

Gloom Factor: 70 and Sunny

Thang:  Disclaimer followed by mosey to gravel lot for warmarama then head to the adjacent grassy area for some grass drills.

Mosey to the deck for everyone to pickup a coupon/block then head on over to the bball court.  Partner up for partner block work=

  • P1 bear crawl while P2 executes block thrusters, flapjack and repeato x3
  • P1 lunge while P2 executes block swings, flapjack and repeato x3
  • P1 carry overs while P2 executes curls, flapjack and repeato x3
  • P1 side lunges while P2 executes deadlifts, flapjack and repeato x3
  • P1 backwards run while P2 executes tricep extensions, flapjack and repeato x3
  • Core work intervals were scattered throughout

In honor of Blue Mule, and to make sure Cogito didn’t miss out on the experience, the PAX completed 30, 8 count body builders with some stops to discuss goals, core values and what 4:13 means to the PAX.

NMM: It was almost perfect!  The rain wanted to start a full downpour right when we started, but it never really got up to full, drenching speed.  That said, the PAX worked hard to get a lot done in one workout.  Best wishes to Cogito on his interviews and welcome back to Shocker from his IR status.

Stay Classy,

Toga

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III Pillars – 04.19.22 – “ADD”

8 PAX warmed their chests on a chilly April morning.

QIC: Princess Aurora

PAX: Crablegs, Formica, Gov’t Mule (FNG), Grisham, Harbaugh, Howitzer, T-Cell

THANG:

Mosey to the field for COP:

  • SSH
  • WMH
  • SnL Squats
  • LBAC F/R
  • Overhead Shrugs

Hop over to the bleachers for a D.I.D. alternative called A.D.D.

Three rounds of the following, each superset followed by an Indian Run around the track.

  • Archer Merkins – 5 ea side
  • Decline Merkins – 10
  • Diamond Incline Merkins – 20

With all teeth in tact, PAX turned around and lined up along the sideline for 11s with 4ct Mountain Climbers and Jump Squats, running sideline to sideline in between.

Mosey over to the swings and partner up. P1 performs 10 pike push-ups while P2 performs 10 pull-ups. Tag out, and rinse and repeat for 4x for 5 rounds total.

Circle up for Mary on the track

  • Leg Raises Ring of Fire-style all the way to 128.
  • Scissor Kicks x 15
  • LBCs x 10
  • Newton’s Cradle x 10
  • Bird Dogs x 10
  • Jane Fondas x 10
  • Alabama Prom Dates x 10

Mosey back for COT/BOM

MOLESKINE:

Welcome Ben Cook aka Gov’t Mule. A jam band junkie married to a Columbia, TN native, we’re glad to have another Clemson Tiger in the mix!

BULLHORN:

Continued prayers for professional decisions and ailing friends and family as well as for health during the race this weekend.

Pleasure to lead you all!

PA out.

 

 

 

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Purple Cow – 2022/4/18

PAX: Barkley, Venus, Blackwidow, Wedding Singer, Not a Sport, Toga, Ponzi, Offshore

QIC: Boone’s Farm

Conditions: crisp 40

WOR:

Circle up:

  • SSH x20
  • Squats x10
  • Michael Phelps x10
  • Merkins x10

Thang:

Mosey to GWP along path stopping for periodic speed bumps:

  • Burpees x10, Merkins x20, LBC x30
  • Iron Mikes x10, CDD x20, American Hammers x30 IC
  • Squat Jumps x10, Moutain Climbers x20, Flutters x30 IC

IPR back to start for COT.

Prayers remaining 413 Strong Man.  Look for ways to be servant particularly wives, kids and those we routinely impact.

Great effort by all this morning.  Coffee fellowship enjoyed by all.

Always an honor,

BF

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Box of Chocolates at Racetrack

15 Redwoods decided to get a little better on Maryland Way in the gloom.  An FNG, a Willy Loman and a Venus rising were all in attendance.

PAX: Umbrella, Parasol (FNG and 2.0), Val (Willy Loman), Olan Mills (Starsky), Venus, Big Bang, Tampa Libra, Toga (QIC), Penny Loafers, Barkley, Wedding Singer, Ponzi, Boone’s Farm, Nurse Ratched, Not A Sport

Gloom Factor: 70 and Sunny

Thang: Standard issue disclaimer then begin the APFT with a 2 mile run.  Bang and Ponzi led the pack with Parasol in hot pursuit.  Following completion of the run portion, the PAX partnered up and completed the push-up and sit-up portion of the APFT.

We immediately began on an improvement program with a mosey to the pull-up bars to complete a ladder to 5 and back down.  This was followed by 3 sets of 10 rows on the bars.

Mosey back to the lot for Mary.

NMM: So many things happening at The Track today.  We had the naming of a 2.0 (who can jump way higher than Umbrella), Val in from out of town, Tampa thanking me for having the 2 mile run at the beginning of the workout, Venus joining us half way through the run.., the list goes on.  Life truly is like a box of chocolates when you come to the Racetrack.

Stay Classy,

Toga

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Movement Monday

4/April 2022

Temp : 45
Gloom Factor : Low
PAX : CCR, Works 4 A Guy, Cinderella, A/R, EZ-GO, Movin On Up, Bagger Vance
QIC : BV

0530 Disclaimer

WOR :
Lateral Bounding R/L & F/R
Low Long Willy Mays R/L
Lower body Stretches
SSH

Mosey to top of bus loop
Gorilla walk F/R & L/R

Mosey to bottom of bus loop
5 Hill Sprints

Mosey to back lot
Bear Crawl
Crawl Bear
Gorilla Walk L/R

Mosey to blocks and back to playground
5 Turkish Get ups w Block R/L
5 Count Pull Up Hang at Top RnR x 5
5 Curl, Extend, Chop w Block R/L
5 Jump Pull ups w Slow movement down
10 ct IC Putin Pounders w Block
OH Block Carry R/L
Murder bunnies w block
Bunny drag w block
Return Blocks

5 Pull Ups
10 Merkins (5ct IC)
15 Squats (3ct IC)
RnR
Hold low squat 1’
5 Kick throughs R/L

Parking Lot Sprints x 3

Beast 5 ct IC R/L

Peter Parker Movements x 4 R/L

Plank Progression

Time

NMM :
Solid crew this am. Explored the space and got some good real life movements knocked out. Will keep working them out.
EZ-GO VQ next week. Y’all come out and support him.

🎒🐜

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31 Mar 22

Primal Movements 101

Temp : 53
Gloom Factor : Moderate

PAX : Amoeba, Cogito, Flight Risk, Grute, Pause, Red Skull, BNB, Hambone, Bagger Vance
QIC : BV

Long Mosey w
High Knees
Butt Kix
Side shuffle
Karaoke
High plank to Recovery position
Bear Crawl
Crawl Bear
Gorilla Walk

6s
Rows
Merks

Mosey to the BBall court
SnL Squats x 6s
Turk”ish” Get Ups
Walk Arounds
Peter Parker Stretches
1/2 Court Sprints x 1, 2, 3, 5

Plank Progression to Finish

Time

NMM:
Fought through some adversity this am. Attitudes sufficiently adjusted including YHC. Several slices of humble pie were served early and often.

BH:
Graduation tonight 1800 on Campus. Y’all stop by and give the grads a fist bump.

YHC,
🎒🐜

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Sweet 16

Incredible weather was not squandered this morning by the 10 Pax that rolled out of bed and chose the path of resistance.  Intent was to balance a little strength training with some metabolic conditioning.

QIC: Grisham

Pax:  PA // T-Cell // It’s Just Lunch // Bicentennial Man //  Loan Star (FNG) // Silver Medal // Howitzer // Formica // Gables

Warm-up

Strength:

  • (4 X 16) Rows // V-ups
  • (2 X 8) HSPU // L-Sits

MetCon:

  • 5 Rds. – EOMOM (break reps in any manner)
    • 16 Pull-ups
    • 16 Hand Release Push-Ups
    • 16 Mtn. Climbers (4 ct.)

Mary

Moleskine:   Great to see so many out this morning.  Happy Birthday to It’s Just Lunch who turned 39 today and a warm welcome to Travis Dunn (“Loan Star”).  Also, great to see Silver Medal back in the mix after being on baby lock-down.

Hope you men all have a wonderful week.

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PurpleCow – 2022/3/21

PAX: Barkley, Venus, Faulkner, Olan Mills, Blackwidow, Red Skull, Penny Loafers, Nurse.Ratched, Hugs not Drugs, Toga, Wedding Singer, House on the Praire

QIC: Boone’s Farm

Conditions: crisp 40

WOR:

Circle up:

  • SSH x20
  • Squats x10
  • WMH OYO
  • Michael Phelps x10
  • Merkins x10

Thang:

Mosey to GWP along path around to playground parking lot and partner up.  P1 run lap around parking lot while P2 performs reps (combined) of exercise, flapjack:

  • Burpees x50
  • Squat Jumps x100
  • Merkins x150
  • LBC x200
  • Flutters x250 IC

2 sprints across half of parking lot.  IPR back to start for Ring of Fire Merkins, J-Lo’s x20 IC slow and Low, Time.  COT.

Prayers House on the prairie recovery, look for ways to be servant particularly wives, kids and those we routinely impact.

Great effort by all this morning.  Coffee fellowship enjoyed by all.

Always an honor,

BF

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18 March 2022

ImprompQ

Temp: 55
Gloom Factor: High

PAX: EZGO, Hiser, Works for A Guy, Pedialyte, Accounts Receivable, Movin On Up, Bagger Vance
QIC: BV

Painfully obvious that the AOQ had not lined someone up to Q today. YHC & A/R briefly discussed #Sharknado but couldn’t remember the order or the exercises.

0530:30 Disclaimer

Mosey Hogan to Trousdale to back parking lot where we all marveled at the fresh, clean blacktop.

WOR:
Bunny Hops
1/4 split squats
Warrior
Seal Jax Skiers

Mosey to bus loop:
Bear Crawl to Crawl Bear to Crabwalk to Bear Crawl.

Reverse Burpees

Mosey to Trousdale side shuffle right then left to bottom of bus loop.

Skips to first Bradford Pear sprint to second.
Reverse skips to third Bradford pear. High plank and walk arounds.

Table push/pull.

5 Pull Ups
10 Swirkins
15 Squat Jumps

6 Rows
12 Atomics
18 Thrusters

RnR above

Grab blocks – Farmers carry to front wall. Wall sits. Supermans to failure.
Block Carries.
Block Row, Hinge, Plank Jax
Return blocks

Sprint – 10 reverse thrusters
Sprint – 10 heels to heaven
Sprint – 10 APD

Bear crawl kick throughs

Time

NMM:
Good mix of movements, nasal breathing and variety of work sets.
Nice to have Hiser from F3 Davidson back out with us.
Grateful to BigStick for reaching out and asking me to Q 🙄
Coffee Talk – wrecks, traffic, potholes, KY losing, UT winning, bad referees, The Hill (RIP), etc.
No playlist

BH: Prayers up for Ukraine, our world, grateful for the blessings we have, people who lost power in The Shire and their recovery, 413, traveling mercies.

YHC,
🎒🐜

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III Pillars – “EMOMa So Ugly…” – 03.08.22

7 PAX gathered on a brisk Tuesday morning for a slow burn of a full-body workout designed to get you beach ready just in time for spring break.

QIC: Princess Aurora

PAX: Formica, Grisham, Howitzer, It’s Just Lunch, Pumpkin Spice, T-Cell

THANG:

Disclaimer and mosey to the track for a warmup lap and COP:

  • SSH x 20
  • LBAC F x 10
  • Overhead Press x 15
  • LBAC R x 10
  • WMH x 20

Phase 1

PAX gathered ’round the jungle gym to embark on an EMOM circuit hitting all major muscle groups as well as the aerobic system, all to the sucré sounds of mostly French electro house. PAX perform reps as prescribed and rest for remainder of minute. Exercises as follows:

  • 0:00 – Pull-Ups x 10
  • 1:00 – Hand Release Merkins x 15 – upped to 20 for second set onward
  • 2:00 – Big Boy Sit-Ups x 15
  • 3:00 – Squats x 20 – scaled up to 1.5x Squats for second set onward
  • 4:00 – 200m Run

RnR up to 25:00

Phase 2

Quick jog over to track gate and down Bernie Incline for a leg afterburner. Iron Mikes x 10 (2=1) followed by Bernie up to gate and jog back down. People’s Chair for six and go again x 2 for 3 rounds total.

Phase 3

Indian Run back to parking lot and circle up for 4MOM:

  • APDs x 10
  • Boxcutters x 10
  • LBCs x 10
  • Shoulder Taps x 10
  • Jane Fondas x 10 ea

COT/BOM

MOLESKINE:

Glad to have Howitzer back out, and great effort by all throughout the EMOM circuit. T-claps to Pumpkin Spice for pushing the pace on the 200s and also to Grisham for providing Spice with a riveting final 200 duel. As predicted, the 200m rest period was the shortest and added an extra level of difficulty to the pull-ups. At first glance, the workout didn’t seem to intimidating, but after witnessing Grisham shed a layer each round, YHC started to feel better about his Q.

BULLHORN:

Continued prayers for IJL’s friend, Formica’s dad, and Howitzer’s M.

Upcoming: Grow Ruck 27 here in Nashville – 04/29 – 05/01. Kick off the weekend with some HIM over beers and hot chicken, wake up Saturday for a morning workout, dive into the four quadrants of Preparedness in the F3 curriculum at GrowSchool, and embark on an overnight ruck designed to you push beyond your comfort zone and accelerate your leadership.  Hit up Big Bang and Tampa Libra with any questions, and be on the lookout for some promo videos.

PA out.