Backblasts

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Poor Planning but Fun Times

  1. Nice sticky warm morning

PAX: 21 Pax: Nightcrawler, Sinestro, Kilmonger, Princess Aurora, Cowboy, Casual Friday, Blacklung, Donuts, Porcelain, Hambone, Bagger Vance, Brother-at-Law, Toga, Hot N Ready, Red Skull, Skid Mark, Pop-a-Lock, Dilly Dilly, Dr SmartT, Big Stick, and myself.

5:30 kickoff

Disclaimer given en route with a light mosey to some soft, padded, dewy grass.

WOR:
Windmill x10, Good Morning x10, Imperial Walker x10, Willy Mays Hayes x10, LBAC x 10 each way, Merkins x10

Get After It:

Indian Run around the main building. PAX do 5 Merkins prior to beating feet to the front. Then stopped at the Ball Field for some Front, Back Go’s (Merkins, Flutter Kicks, Sprints on command), Tunnel of Love (low crawl under PAX), and Crowd Surfing. It was at this point Q realized he did not pace his exercises well enough and had 15 minutes to fill. Resorted to Plan B and pulled out the playing cards. Diamonds – Squats, Spades – Hillbilly Walkers, Hearts – Crab Legs, Clubs – Merkins, Ace – x35 dealer’s choice. Due to consistent shuffling of the deck, many many Merkins were performed.

BH:

413 last day. Wolverine and (Kingpin? Snoopy?) are already hard at work. Our remaining Marvel heroes begin work soon. Our pride, encouragement, and prayers will follow them. AO will be closed for a month. See Q signup sheet for future dates.

July 4th pig roast and fund raiser for Team Job on Smartt in The Shire…hit up slack for RSVPing

TN Can Ruck on 21 July

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Penance Vol. I

Temp –  71

Gloom – Moderate8 Pax endured what was YHCs penance for bad behavior last night.

0529:35 Disclaimer

PAX: Heister, Grease Trap, Black Widow, Umbrella, Canary, Tinder, Life Champ, BV

Grease Trap let it be known that he followed one Calf Killer all the way in from The Shire this AM only to see him turn right into the old Horse Barn to hang out with Fern.  YHC was noticeably disturbed (more than usual) and saddened by this news and we headed over to the Old Horse Barn to wrangle him up to no avail.

As we passed one of the BANKS in Brentwood, Grease Trap commented that he must have not gotten the Memo that Smokeboots moved to B’Wood.  It was at this point that YHC shared his transgressions and broke right with no warning to Crawfish’s old haunt for

WOR:
SSH x 13 IC, Squat Jumps x 13 IC, GMA x 10 IC, High Knees to Butt Kickers x 10 IC, Willy

Thang:

More Moseying…to one of the Ewok Village office buildings in MD Farms for some partner work.

P1 Face Melters while P2 Plank n Wait…Flap Jack then RNR to 5

More Moseying over to the second tallest building in Brentwood for some work in the squared off concrete block that has no real purpose save some Wall Sits, IT band stretches…We also Grabbed some Wall and performed 10 Dips OYO.

Back to Partner Work…Partner Indian Run back to Startex and over to Monkey Bars for AYG Pull-Ups palms facing + 5 more with P2 helping.  More MC from Grease Trap about #Form and stuff.

Head over to the Tallest building in Brentwood for more #PartnerWork.  P1 on second landing of stairs, P2 on first and a race to the Top.  P2 passes P1 = 5 Burpees for P1…Flap Jack & RNR.  All hold at the Top for Wall Sits.

Back to the bottom and head back to StartEx for

Mary:

Flutter Kix X 3 IC

Time Called for Lightning.

NM: YHC loves some running even though it isn’t exactly my strong suit.  All Pax benefit from others Pushing them, YHC included.  Nice to meet Tinder and Canary albeit briefly.  Sorry to cut it short but YHC has begun to err on the side of Caution in my Older Years.

BH:

El Maestro, Spicoli, Umbrella’s clients family prayers needed.

413 last day tomorrow

July 4th pig roast and fund raiser for Team Job on Smartt in The Shire…hit up slack for RSVPing

Can Ruck on 21 July

Warpath on 21 July

Grow Ruck in Memphis weekend of 21 Sept

YHC,

bv

 

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June 27 Titan: The Heavens Opened for Crawfish’s Final Post

PAX: PA; T Cell; Right Said Fred; Rev; Crotch Rocket (Charlotte and Expansion Man); CCR; Dupree; Vegemite; Hi Viz; Trapper Keeper; Porcelain; Crawfish; Keep the Change (Ya Filthy Animal) (FNG); Hambone; Brother at Law (Q)

15 scoffed at the conditions and made their way to the Parthenon for a cardio-heavy Titan.  YHC was very pleased to see Crawfish one last time; I thought he was gone!  Let’s go.

Mosey around the path with a quick 10 burpee speed bump.  Loop our way to the back of the Parthenon where the ducks play for…

WOR

SSH x40 (HBD CCR, ya old gray beard)

GM x10

WMH x10

LBAC w/ lunge x10

RLBAC w/ lunge x10

Seal claps x10

Overhead press x10

Hopkicks x10

Mosey over to backside of Parthenon for some SEVENS.  Imperial squatters at the bottom (squat with an imperial walker at the top counts as 1), with Mike Tyson Merkins (aka Punch Out! Merkins) at the top.  Plank and wait for the six.

Bear crawl the length of the Parthenon to the bottom of the big hill.  More SEVENS!  Carolina Dry Docks at the bottom with jump squats at the very top.  Two burpees at each concrete path or road on the way up.  A set of skaters at each concrete path or road on the way down.  The final stretch of the hill was horrible.

It really opened up at this point.  Felt like Andy Dufresne emerging from the sewage pipe.  Then…WHAT’S THAT!?!  Lightning, quite close (potentially).  Everybody get in under the  Parthenon, plank and wait for the six.  Crawl bear the length of the Parthenon.  Plank and wait. Slowsey back up front for….

MARY

FKs x20; Shouldertaps x20; GMs x10

Great to lead this morning.  Thunder and lightning woke me up repeatedly in the night, so I wasn’t optimistic about turnout, much less it even happening, so 15 was quite impressive.

Everybody said final goodbyes to Crawfish, who will be missed.  But lots of mumblechatter at the end about visits and vacations to Charleston.

Crotch Rocket explained current Expansion efforts and sought input.  Detroit is final launch for first half of 2018.  So if you’re in Detroit this summer…

TN CAN Ruck July 21.  Counts as 1) a post; 2) a CSAUP; 3) a 2nd F; 4) a 3rd F; 5) a papal dispensation from all prior sins; and 6) a submission for the Nobel Price in Physics.

July 4 Convergence at Titan.  5:30-7:30.  Only counts as a post.

You guys are awesome.

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Smokeboots – 6/27/18

9 HIM posted for a surprisingly dry mosey through the shire. I had my doubts at 12:30am whether smokeboots would even happen.

PAX: Floppy Disk, Donuts, AFib, Big Stick, Edible Arrangements, Black Lung, Skid Mark, Frugal McDougal, Ludwig

75 degrees and muggy as we departed under cloudy skies. About a 7:45 opening mile before Floppy decided to kick it into gear. EA hung with Floppy for a long time, eventually referring to himself as the sacrificial lamb.

Post-run chatter was cut short due to thunder and lightning, and several PAX followed Frugal home to help him move a piano…..apparently he couldn’t enlist adequate help after Sir E yesterday.

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June 26 – Sir E – Honoring Zachary Tellier

PAX:
Dilly Dilly, Spiderbite, Pope, Vegemite, CAPSLOCK, D’mish, Too Tall, Frugal McDougal, Big Stick, Yard Sale, Frogger, Edible, Bagger Vance, A-Fib, Skidmark, Umbrella, CCR, Floppy Disk, PSL, Razor

QIC: Umbrella

WoR:
PAX moseyed to top of hill for:
SSH x 20
Good Morning x 10
WMH x 10
BAC Forward x 10
Shoulder Press x 10
BAC Reverse x 10
Tempo Merkins x 10
Slow & Low Squats x 10

Thang:
10 Burpees
Run loop

10 Burpees
25 Merkins
Run loop

10 Burpees
25 Merkins
50 Lunges
Run Loop

10 Burpees
25 Merkins
50 Lunges
100 LBC’s
Run Loop

10 Burpees
25 Merkins
50 Lunges
100 LBC’s
150 Squats
Run Loop

If finished before the rest of PAX, help those that are struggling finish their last segment.

Mary:
20 – AL Prom Dates
25 – Flutter Kicks
15 – Makhtar N’Diaye
1 minute Lanny Lou

Today we honored Sgt. Zachary D. Tellier, 31, of Charlotte was a combat infantryman with the 4th Squadron, 73rd Cavalry Regiment, 4th Brigade Combat Team, at Fort Bragg. He died Sept. 29, 2007 of wounds sustained while on a ground patrol in Afghanistan.

The previous April, Tellier’s unit was conducting a mounted patrol when one of its vehicles drove over and detonated a bomb, which set the vehicle on fire, according to a statement from the 82nd Airborne.

Tellier pulled two paratroopers out of the vehicle to safety, suffering severe burns to his hands. He was awarded the Bronze Star Medal with valor for his actions.

After he was burned, Tellier jumped up in the turret to return fire, said Sgt. Michael Layton, a member of Tellier’s unit. A lieutenant made Tellier get out of the vehicle because of his injuries, Layton said.

“Zachary Tellier has to be the biggest hero I’ve ever known or heard of, not just because of what he did, but because of his personality,” Layton said. “He came in the Army because he wanted to be around soldiers and serve his country, and he paid the ultimate sacrifice.”

Tellier is survived by his wife, Sara Tellier of Atlanta, Ga.; his father, David W. Tellier of Groton, Mass.; and his mother, Pamela Rodriguez, of Falmouth, Mass.

Thank you for the opportunity to lead you men this morning.

God Bless,

Umbrella

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Duck that – Broken Wheel 6/26/18

PAX: Numbtucks, Rag Doll, Barney Fievel, 3rd Degree, Show Me, Soccer Mom, Creeper, Netflix, Sterno, Nimbus, Cheese Whiz, MRSA, Hush Puppy, Blood Clot, Tebow

QIC: Tebow

Warm Up

Jog lap
BACs x 10 (both ways)
Huggers x 5
Good Mornings x 10
Willie Mays Hayes x 10
Squats x 10
Merkins x 10

Thang 

-Mosey to baseball fields-
With partner,
Alternating lunges x 20 / wall walks (~5 mins)

-Mosey to soccer fields-
From goal to goal,
Duck walk down w/ 10 merkin rest penalty
Bear crawl back w/ 15 squat rest penalty
American hammers x 20
WWIs x 20
(x2)

With partner,
Run down to goal and back / mountain climbers (~3 mins)
Run down to goal and back / spider climbers (~3 mins)

Circle up,
Squat clock
(in a squat stance, side shuffle around the circle for a given distance and direction)

Mary

Crunchy frogs x 15
JLo’s x 15
WWI w/ twist courtesy of 3rdD
American Hammers x 20

Be praying for Soccer Mom and his family as they prepare to move to Africa to spread the gospel.

This Thursday morning, 5:30a, Show Me needs help setting up a tent at Revive Church in Nolensville (check slack for more info on when people will be showing up). Coffee and donuts will be provided. Lets get out there and make quick work of that tent. Bout to go all Broken Wheel on that tent. (Unfortunately, I won’t be able to make it; y’all should go, though).

2ndF tonight at Nolen’s Place. 3rd Degree will be there at 8p! Come hang. (I won’t be able to make this either; y’all should go, though)

New AO to be named at Nolensville High School on Saturday morning.

Great work guys. See y’all next time

-Tebow

 

 

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Fab Five Freddy’s F3 Favorites

PAX:
Bagger Vance, Too Tall, Skid Mark, Black Lung, Donuts, PSL, CCR, Brother-at-Law, Yard Sale, CAPSLOCK, Floppy Disk, Frogger, Grisham, Big Worm Perm, Dr. Smartt, Edible Arrangements, Heister, Reefer, Calfkiller, Ludwig Von Oshkosh, Dupree

QIC:
Vegemite

22 HIM were ready to get their sweat on this morning, and today’s workout fulfilled their wishes.

WOR:
Mosey down to Trousdale and the around the back of the school to the pavilion and circle up for:

  • SSH x20 IC
  • Hop Kicks x20 IC
  • Slow and Low Squats x10 IC
  • Slow and Low Merkins x10 IC
  • Baby Arm Circles (Both Ways) x10 IC

THANG:
Today’s workout featured some 80’s Hip Hop classics:

Public Enemy – Rebel Without A Pause
10 burpees on the minute for 5 minutes.

L.L. Cool J – Rock the Bells
Did you know that Ladies Love Low Squats and Lunges?

Line up on the sideline of the basketball court closest to the playground. Perform 1 squat and the lunge across to the other sideline. Perform 2 squats and reverse lunge back to the starting sideline. Rinse and repeat for the entirety of the song while increasing the number of squats at each sideline.

Beastie Boys – No Sleep Till Brooklyn
Similar the above except swap burpees for squats and broad jumps for lunges. There was no reverse broad jumping though.

Slow mosey interlude behind the school to Trousdale and back to catch our breath a little bit.

Run DMC – Walk This Way
Partner work. (Side note: Remind everyone to look one direction or the other based on their number when they count off for partner assignments.)

Run = Partner 1 suicides across the pavilion.
D = Partner 2 AMRAP Derkins till P1 returns.
Flapjack

Run = Partner 1 suicides 3/4 of the pavilion (Full suicide was a bit long).
M = Partner 2 AMRAP Merkins till P1 returns.
Flapjack

Run = Partner 1 suicides 3/4 of the pavilion (Full suicide was a bit long).
C = Partner 2 AMRAP Clerkins till P1 returns.
Flapjack

Rinse and repeat if needed for the entirety of the song.

Slow mosey interlude around the Farm League baseball field and back to the playground to start the next round of partner work.

Eric B & Rakim – Paid In Full
Kool Moe Dee – How Ya Like Me Now
Playground partner work to the tune of a couple of classics.

Partner 1 does 5 pullups, 10 merkins, 15 squats while partner 2 runs down the hill to the fence and back with a 5 reverse burpee speedbump at the fence. Flapjack and rinse and repeat for three total rounds.

MARY:
Rob Base & DJ EZ Rock – It Takes Two

  • Flutter Kicks x20 IC
  • Good Mornings x10 IC
  • Willie Mays Hayes x16 IC

BULLHORN:
4:13 Strong’s final workout for the current group is on Thursday. Let’s get out there and support those guys before they start their new jobs.

Great work today everyone! It’s always an honor to lead! Before we started this morning, CCR and PSL asked me if today was gonna be an easy intro into the week. I responded by telling them that I wasn’t sure if what I had planned was crazy or not. Hopefully everyone thought it was a good start to the week.

SYITG,
Vegemite

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440 on the 440 and Double the AO’s

YHC was planning on rain. Didn’t happen. What a glorious treat.

12 showed for a little exploration of the recently completed 440 Greenway.

First we did a quick COP in the Great Lawn. WMH, GM, SSH, Squat, and Merkins. It was quick. Needed to get moving. I had no idea how long that sucker was going to be. Felt like an Aunt Bea Q.

We started at what will now be the official Westeros launch point at the Greenway entrance. We did 10 Merkins, 10 Squats. 10 Little Baby Crunches, and 10 SSH. This 40-pack would be repeated 10 more times (11 total sets)

We headed down the 440 Greenway, stopping occasionally for the 40-pack. Ultimately, in maybe what had not been accomplished since Ironclad 1.0, we arrived at Titan. Circled back and finished our 40 packs at the start. For those who weren’t tracking, we did 440 of the exercises. Greenway is approx 2.5 miles. Helpful to know for any future Ironclad events.

Wrapped up with some Mary.

Bullhorn:

  1. Wednesday is Mickey’s last day before he heads to Chapel Hill. Let’s send him out with a bang.
  2. Continued prayers for Vectors father plus Reveille’s brother and father. One is deploying to Russian border and father is coming home.
  3. GREAT having Harvey Updike back out. With Voucher appearing, enjoy seeing so many new-old faces. Who knows, maybe The Mighty Stork  is coming back next.
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The Beast Comes to the Cow

Pax: Canary, Tinder, Trojan, Ponzi, Umbrella (coffeeteria, THX!), Olan Mills, Black Widow, FNG William= Boone’s Farm, FNG Ben= Flopper, Toga (Q)

Ten (Purple Cow PR) redwoods posted for another glorious day at The Purple Cow.  The weather was just right for some PT, and it went something like this.

Mosey to main park parking lot for Warmarama: SSH, merkins, Russian Soldiers, Imperial Walkers, Scorpion Stretch, Hillbillies, Good Mornings

Mosey to soccer field for The Beast= run down field stopping at 25, 50 and 75 for 6 reps of an exercise, touch the far end line and repeat coming back.  Exercises were WW I, merkins, squats, LBC, flutter kicks, and something else?

Mosey to pavilion for ye old triple check= teams of 3 rotate through 3 exercises until all players execute each exercise three times.  Three truly is a magic number.  Exercises= people’s chair, mtn climbers and run to picnic tables for dips.

Mosey to monkey bars for pull-up ladder to 5 and back down.

Indigenous peoples’ run back to BMS parking lot for quick mary and merkin ring of fire.

COT: Prayers for Spicoli and joy for YHC getting a new job.

NMM:  The Purple Cow seems to have hit a chord in Meadow Lake.  It seems the residents all know one another or only have one degree of separation.  YHC knew everyone would be more related when we moved back South.  The PAX kept it together and made solid eye contact with their partner holding the chair.., per Q’s instructions.  It increases intimacy and deepens the bond!

Stay Classy,

Toga

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Stonewall 06-23-18

PAX: Hambone, Blue Mule, Big Bang, Bagger Vance, Bad Boy, Black Widow, T-cell, Princess Aurora, Black Lung, Skid Mark, Vegemite, Foxtrot, Cowboy, Pop-a-lock, Edible Arrangement, Third Person, Hi-Viz, Floppy Disk, Porcelain, Brother at law, Big Stick (coffeeteria), Crawfish (Q)

Conditions: not terrible

Mosey to gravel lot on Kirkwood for warmorama: SSH x 20IC, IW x 15IC, WMH x 10IC, GM x 10IC

The Thang: Dredd’s 5 C’s of Leadership

Candor: being open and honest; frank

– partner up; stay w/ your partner for duration; encourage him, push him

Competence: the ability to do something successfully or efficiently

– Modified Army Ranger Fit Test: Merkins & WWIIs AMRAP x 2 min

Commitment: being dedicated or devoted to a cause

– 10 burpees/min x 10 minutes (15 last minute)

Contentment: consistent attitude

– 10 merkins, bearcrawl width of bball court, 9 merkins crawlbear back, 8 merkins, etc to 1

– 10 jumpsquats, lunge width of bball court, 9 jumpsquats, reverse lunge back, 8 jumpsquats, etc to 1

Courage: strength in the face of pain or fear (represented by the stars & stripes at the top of the hill)

– Partner pushes to top of hill, flapjack, R&R

– Hill sprints x 5

Mary: Flutterkicks x 20IC, J-Los x 29IC

Bullhorn: TN Can Ruck & Warpath 7/21, Last 4:13 Strong this Thursday, Continued prayers for Spicoli and El Maestro

It has truly been an honor to post with you guys the last 3 years. I had no idea how much I needed F3 before that run through Centennial in September 2015. I am better physically, mentally, emotionally, and spiritually thanks to you guys. My wife thanks you as well, because my marriage is better for it too. Keep giving it away and keep the momentum going!

Godspeed,

Crawfish