Backblasts

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That sounds brutal, I like it.

    PAX: see picture + BV + Blackwater…BB might never get posted if I tried to name everyone

QIC: Books-a-Million & Olan Mills

24 unsuspecting HIM did not know what they were getting themselves into this morning, but knew it was going to make them better……but at burpees?!?

WOR:
Short mosey around the parking lot
circle up
SSH x10
Willie Mays Hays x10
Good Mornings x10
Mountain Climbers x10
Air Chair – hold deep squat, air claps in cadence x15 (thanks to BV)

THANG:
Mosey to coupon shed
Slaughter Starter 10 mins
20 burpees / min OYO rest for balance of minute x10
— can’t do 20, do 15…can’t do 15, do 10

partner-up
head to top of the hill…Partner 1 grab coupon on the way

Partner 11’s
partner 1 -w/ coupon runs down the hill, 1 jump squat  (work up)
partner 2 -11 hanging toe touches (work down), flutter kick waiting for partner

Mosey back to parking lot for some sprints and WWI’s

MARY:
Flutter Kicks x30
J-Lo’s x15
Plank and hold
10 Merkins OYO

Announcements:
GrowRuck event in November
Continued prayes for Greasetrap and family

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Reminiscing of the early F3 Nashville days when things were hard

Conditions:  Pleasant, calm, 60 degrees,  a sleeveless KeyLargo type of morning.

MC early: Funyuns reminiscing oh how YHC wears weird cloths / shoes to STH, CalfKiller giving some nice long hugs to Yardsale, FD’s coffee is primed on the back of his truck, but YHC has a feeling that we’ll run into him at the bottom of the ninth.

8 PAX Double in the last 3 minutes, thankfully to make 16ish

PAX: Cowboy, Kathy, Prevac, Yard sale, Unbrella, Karamazov, PSL, Razor, BlackLung, Nightstand, Bagger Vance, Floppy Disk, Calfkiller, Cinderella, Funyuns, CapsLock, Binary and YHC

COP: Short slow lap around church     

37 SSH  IC

37 Burpies  IC ( IC so PSL didn’t have to wait 5 min for YHC )

Bluetooth time: “Mountain Dew”   

Oldie but goodie. PAX perform MTN CLMrs entire song and give Q a Merkin when MTN Dew is said

OK count off into groups of 4 and each group grab a log    

Mosey to the Valley next to the Horse parking lot

THANG: 4 PAX = 4 Exercises rotate through all

#1 Lunge up the hill 

#2 Broadjump up hill

#3 Roll Log up hill 

#4 Crawbear up hill

YHC was surprised how fast the Valley work went so……

Group Log sit ups. each grp of 4 PAX created an “+” and then did a WW2 and passed log to PAX to his right. This didnt last long, YHC takes blame for the mess.

Change of plans. Line up on one side of parking lot and Burpie broad jump to the tower (aprrox 60-80yds)

Back to the start for next group work.

PAX#1 Sprint to Tower and back

PAX#2 Thruster with Log

PAX#3 J-Los

Pax#4 180° jump squats.

rotate through all stations.

RNR

Back to the Valley for an encore.  Crawlbear all together to top, and grab your logs and back to start.

Finale: Bill Withers “Lovely Day”

Low plank and give Bill a Merkin everytime lovey day is said. Oh and hold that last note.

Moleskin/COT: Thanks for “bearing” with me this morning. YHC hates seeing his number increase, but happy to start it off right with some HIMs.

Prayers for Kemps, Vegas, F3 Houston and the other F3 Brothers we have lost this year.

Upcoming:

WarPath Sat 10-7-17 5am start @ pinkerton in Franklin  hit me up and we can talk.

GrowRuck 11-17-17

Reach Out, Lift Up, and know that God is Good all the time.

Sparty On

 

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Detention Oct. 2 – In Memory of Maggie and Ellen

Moderate temperatures awaited 17 pax as they hit the gloom this October morning.  Fall had definitely arrived.

PAX – Cinderella, PSL, DaMish, Grisham, Edible Arrangements, Ludwig, Tidy Cats, capslock, red skull bone, CCR, Too Tall, Yard Sale, Accounts Receivable, Black Widow, Dine N Dash,

QIC:  Dupree

Q led PAX on double warm-up loop around the parking lot as a preview of what was to come.  Three years ago on this day Q’s M gave birth to twin girls Maggie Jane and Ellen Olivia Miller.  They were born prematurely at 23 weeks and lived for about 30 minutes.  Q dedicated workout to their memory.  Each exercise will be 23 reps and will be done twice (with the exception of elevens).

WOR:

Side Straddle hop xs 23

Willie Mays xs. 23

Baby Arm Circles xs 23

Reverse xs 23

Mercans xs 23

Low and Slow Squats xs 23

THANG:

Mercans – 23 – run to end of outdoor court (Maggie)

Jump Squats – 23 – run back (Jane)

Mountain Mercans – 23 – Plank and Wait (Miller)

Rinse and Repeat

Elevens – Carolina Dry Docks and Atomic Mercans (Ellen)

One-Legged Squats – 23 each leg (Olivia)

Mercans – 23 (Miller)

Rinse and repeat One-legged squats and mercans

Dips -23

Rows – 23

Rinse and repeat

MARY:

Willie Mays – 23

Good Mornings – 23

Flutter kicks – 23 count

WWI – 23

J-Lo – 23

Rinse and Repeat Flutter Kicks, WWI, J-LOs

Mole Skin:

I cannot express how grateful I am to be part of F3, especially on a day like today.  It gave me purpose for getting out of bed this morning.  Maggie and Ellen taught me more about life in their 30 minutes than anybody else ever has.  Grief has taught me it is ok to struggle.  It is ok to have a broken heart.  Because a broken heart is an open heart, and God can work wonders with an open heart.  It was an honor to share a little about my girls and to lead this morning.

If anyone cares to read a bit more of our story, here is my wife’s blog from that time:  http://sarahchisolmmiller.blogspot.com/2014/

Dupree

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Michael Anthony Monsoor 29 Sept 2006 Died

Another HERO WOD awaited the unsuspecting PAX that made the correct decision last night to get better this AM.  Temps were moderate and a little less humid than in the recent few weeks.

PAX: Hi Viz, The Baptist, Bicentennial Man, T Cell, Crawfish, Right Said, BV

QIC: Bagger Vance

Start with a Mosey out of the LARP lot over to the road, side shuffle right then left.  T Claps to Right Said for being the only man blocking the passing lanes during this portion of the WOR mosey.  Transition into Politicians, get to the front of WEM for Bear Crawl and Crawl Bear.

WOR:

SSH x 20 IC

IW x 10 IC

GMA x 10 IC

WMH x 10 IC

LBAC F/R x 10 IC

Thang:

Monsoor goes like this:

Four Rounds

800 M Run (Check)

20 Sumo Deadlift High Pulls (traded for Hallelujah Squats)

20 Burpees (Check)

100 Yard Farmer Carry (subbed in bear crawl, High Skip…BC, Rev Lunge, Crawl Bear, Bear Crawl)

40 LBCs

We rinsed and repeato’d 3x instead of the prescribed 4x due to time constraints.

NM:

Thank you for letting me lead yall at Westeros today.  Hope yall had as much fun as I did.  The point of today’s Q was to honor another Fallen Soldier.  Regardless of your stance on the Flag and sitting v standing, there is no denying that millions of brave men and women have fought to give us our 1st Amendment right to Freedom of Speech.  Too often we forget to honor those who have paid the ultimate price for our Freedoms.

The other point of the exercise today was to partner up for encouragement, to push and to be pushed.  It was dark but there didn’t seem to be much shouldering of the load by PAX 1 that finished ahead of PAX 2.  I find it always refreshing to help my Pardsy with his work set and am grateful when he helps me with mine.  I am sure I could have made it more clear to stick together and to help bear the other PAX burdens.  Comz fail on Qs part!

Great AO with lots of options, please be sure to reach out to others in the area that may be interested in joining.  ABH…

Bullhorn:

First Friday Lunch coming up on Friday at 1130

Warpath 4 coming up on Saturday in Franklin, be sure to hit up Big Bang or Torch for details.

31 Marathons in 31 Cities in 31 Days coming to Nashville on 11/7…a Tuesday if yall can join for some or all it would be great. Check out Rob Jones story here at www.robjonesjourney.com

Please keep praying for Chase and Katie Kemp.  This is a time of transition for them and also a time when the Father of Lies could be lurking around the corner.  I pray that we stay vigilant with them!

GrowRuck05 coming up 17 November weekend.  Let’s shoot to have 24 PAX from Nashville/Franklin sign up to join.  This is a great leadership development weekend.  I am happy to share more with you or you could reach out to Funyus or Hambone.

Be sure to nominate a HIM that is Being that Somebody on the F3Nation.com/podcast site.

YHC,

Bagger Vance

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Strategy & Tactics

Date: 9-30-17

QIC: Edible Arrangement

PAX: Crawfish, Bagger Vance, Lemon, C-Lo (Memphis), Edison, Three putt, Foxtrot, Badboy, Deep Dish, Binary, Lothar (8 year old FNG), Blue Mule, Top 40

Decided to try out the Workout In a Box (WIB) – Stonewall Edition #2. Hambone turned me onto this a few weeks ago.

Just as a box has four corners, 4 areas of workout were identified (more less the 4 corners of Sevier Park). PAX were numbered off 1-4. Each PAX was responsible for mini Q’ing two exercises at their corresponding number/corner. As a group we ran to each corner and would do 2 exercises decided upon by each corresponding PAX’s corner before running to the next corner.  The goal was to always keep moving.

I took some ribbing about who was leading the workout and other ragging about delegation of authority, my day job, etc. I just found it easiest to explain that YHC was the morning’s Strategy and those Redpillers that showed would be the Tactics.

Warm up:

  • 10 Burpees to get the blood flowing
  • Run to top of hill/flagpole and circle up
  • SSH
  • High knees
  • Butt kickers
  • Windmills
  • BAC forward, BAC reverse, seal claps
  • Willie Mays
  • Good mornings

The Box / The Thang (in no particular order):

Corner 1:

  • Deep Dish: Diamond merkins, thrusters
  • Edison: Squat jumps, alt shoulder taps
  • Three putt: Pull ups, merkins

Corner 2:

  • Badboy: Lt Dans, wide merkins
  • C-Lo & Top forty: Cotton pickers, plank jacks
  • Badboy: Purple snakes

Corner 3:

  • Crawfish: Imperial walker squats, and something else
  • Foxtrot: V-ups, kamikazes
  • Bagger: Some sort of yoga thing

Corner 4

  • Lemon: Bear crawls, crawl bears
  • Binary: Hello dollies, hillbillies
  • Blue Mule: Man makers, flutter kicks

It should be noted that somewhere between Corner 1 & 2, Foxtrot and Top 40 broke off to do some butt/back stretches or something that sounded to be inspired by Sergio at the Green Hill’s Lululemon.

Additionally, Bagger’s spirit animal, the Crawl Bear, is a force to be reckoned with. I can attest to this as I write this bblast with no distal right middle finger.

Mary:

  • Tempo merkins, Freddie Mercuries, box cutters, Ab ABC’s

Moleskin:

  • Great to have C-Lo (F3 Memphis) out and his son (FNG Lothar – 8 years old) who joined us for some Mary and get the scoop on how F3 Memphis is growing
  • GrowRuck 11/17-11/18
  • F3 gear sign up
  • Prayers for those in TX, FL, Puerto Rico
  • Continued prayers for the Kemps

On the flip side,

EA

 

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No Skunks or Big Sticks at The Skunk

PAX: Foxtrot Talks-A-Lot, En Fuego, Funyuns, Toga, Foggy Pirate, Erector Set, Venus, Leatherneck, Offshore, Floppy Disk

QIC: Floppy Disk

10 Redpillers accumulated in the gloom at The Skunk this morn. Nothing but fresh, 60-degree air met us as we began our short warmup mosey. Circle up in the big field for some…

Warm-O-Rama (all IC)
SSH x20
High Knees x10
Butt Kickers x10
Good Mornings x15
Willie Mays Heys x10
BAC F x10
Front Claps x10
BAC R x10
Swimmers F x10
Swimmers R x10

Warm enough, anyway, so let’s get to it.

THANG

BLIMPS – 20x reps of each exercise followed by a mosey around the big field (approximately 0.33 miles). Everyone got in 3 sets before time was called on this portion.

Split into 2 groups and short mosey to the baseball diamond for some F3 Baseball. Group 1 at home, Group 2 at 2nd base. At each base perform 20x Merkins, 20x Mtn. Climbers, 20x Jump squats. Group exercise to next base as follows:

Home > 1st : Broad Jump
1st > 2nd: Bear Crawl
2nd > 3rd: Crawl Bear
3rd > Home: Lunge

Just enough time before Mary to line up on the soccer field baseline for AYG to the opposing baseline. 20 second rest then AYG back.

Mary (all IC)

Flutter Kicks x20
Hello Dolly’s x20
Freddie Mercuries x20
High Plank rotation
J-Lo’s x20
Low Plank 30s hold

MS
Good work today, gents! Really enjoyed my maiden voyage to The Skunk. APB for Big Stick. I’m beginning to wonder if “bachelor party” is just code for Sunday Night Football at home.

Cleared up F3 name confusion. It’s Erector Set not Erection Set, for better or worse, haven’t decided yet.

Foggy Pirate was on point this morning with proper lens fogging form…just the one.

BH
Continue to pray for the Kemps. Sign up for the GrowRuck! I’ve never done one of these things, either, so don’t feel intimidated. We’ll get through it.

Love your families and friends well, men. They are a gift.

SYITG,
Floppy Disk

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Mission Accepted

QIC: Hi-Viz

PAX: Megatron, Bicentennial Man, Blue Mule, RightSaid, EnFuego, Firefox, T-Cell, Princess Aurora

CONDITIONS: Brisk and, dare I say, perfect. 55 degrees.

THE THANG:

Quick mosey through Sylvan Park.

COP:

  • 20X SSH (Joined in progress by PA.)
  • 10X Good Mornings
  • 10X WMH
  • 15X LBAC
  • 15X LBAC (Reverse)
  • 20X Slow-N-Low Squats
  • Quick lap up the stairs, down the length of the upper parking lot and back down the hill and around to the front entrance to the community center for reference.

Time for the PAX to diffuse a bomb. Partner up for a modified DORA. Partner One runs the lap referenced above. Partner Two makes progress toward 100 of each of the following and both switch when One wraps the lap.

B-Burpees
O-Overhead Claps
M-Merkins
B-Bulgarian Split Squat

Bonus: Those who finished early got to choose-their-own-adventure until all- in.

Mosey to the baseball diamond for some “BJ Gaddour Bullshittery,” which is becoming a standard component of YHC’s Qs. Same partners. One holds a bear crawl plank, while the other advances to the base. Once there, Partner Two makes the trek, while Partner One holds the plank. Continue all the way around. Tougher than it seemed in YHC’s noggin’.

Mosey to the cars for Mary:

30X Flutters
20X WW2s
20X Freddy Mercurys (Mercuries?)
10X Shoulder-Tap Planks
10X J-Los

Done.

MOLESKINE:

Thanks to PA for the BOMB inspiration on the Slacker. I appreciate the mere suggestion I do dangerous things in the interest of public safety, but for the record, there’s a reason the Director hasn’t given me a gun. Someday, perhaps…

Great group out there today. Let’s keep the momentum going into the Fall.

BULLHORN:

  • Stonewall at 7 Saturday at Sevier Park.
  • Cold weather F3 Nashville gear is up for sale, until October 12th. Need some minimum orders to get these printed. Get you some.

Have a good weekend.

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Daft Punk

QIC: Scraps

Pax: Iditarod, Black Lung, Aristotle, NPR, Papa Juan, Seagull, Schnitzle, Yosef, Mr. Roboto, Grohl

10 Pax posted surprisingly, even though Yosef forgot to send a reminder. Sad Clowns, they are not.

Scraps took the VQ, and did not disappoint. Its like he’s led before.

Warm-o-rama

Big lap of the parking lot, which included politicians and side to side, each side, and ended with a bear crawl.

13x Good mornings, x17 Willie Mays Hays, x9 big arm circles forward, x7 big arm circles backwards, x 11 imperial walkers, x 12 rock a billies.

The Thang:

Scraps introduced Pax to the French acid electronic stylings of Daft Punk. Truth nuggets a plenty throughout.

1) FIRE DRILL to Around the World (Each Pax yells “Fire”)- Merkin, roll right, merkin, roll left, back up to high knees

2) GET LUCKY to Get Lucky- Flutter kicks….”Up all night”- Al Gore- “Get Lucky”- Merkin

3) 100 MORE TIMES- to One More Time- PARTNER GOAL 50 Merkins, 100 crunches, 150 squats- while one sprints down and back

4) Bropees- to Harder, Better, Faster Stronger

5) Television Rules the Nation- Spell that out on your back with your feet all caps

6) Technologic- Patty Cake Merkins

The Thang soaked all the time, and appropriately smoked the Pax.

Cot & BoM: Scraps advised the Pax to use the words we’re insulted by to streghten us, not to be ashamed of what we’re called. Prayed out.

Bullhorn: Tuesday is open for Q if someone wants it.

Aristotle shared some positive news about the youngest on the way. Continued prayers are appreciated

 

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Bodybuilders at Titan

PAX: The Jeweler, Stein, Right Said, Blue Mule, Big Brother (FNG), Olan Mills, Tesla (FNG), Reveille (FNG), Third Degree, APU (F3 out of town — I forget where), Jackpot (FNG), Third Person (QIC)

A full dozen came out to Titan to see what the morning brought. Nice to see such strong number, including  a bunch of new guys.

Start off with 10 burpees right at 5:30 to get the blood flowing. Long mosey to the other side of the Parthenon for

WOR (all IC): SSH x 20, GM x 10, WMH x 10, Toy soldiers x 10, LBAC forward x 15, LBAC reverse x 10

The THANG:

Figured it was time to reintroduce the 8 count body builder to the PAX. We did 10 OYO then broke it down Dora style. All PAX partnered up. The idea was partner 1 would run around the Parthenon while partner 2 did an exercise and flapjack. 150 merkins, 150 plank jacks, 150 jump squats per partnership — after finishing each set of 150, 10 bodybuilders to be completed before moving on to the next exercise. A lot of MC/confusion/standing around about when to do the body builders. I probably could have explained it better. It all got figured out in the end.

10 more jump squats as a group and then mosey to the playground.

Pull up time. Each PAX grabbed some bar and did 10 pull ups, lap around the porta-pottys, 8 pull ups, lap, 6 pull ups, etc. Plank and wait

Everyone finished just in time for 3 MOM. Flutter kicks x 30 IC, LBC x 30 IC, Plank x 1 min. Fin

COT/BOM

BULLHORN:

-Great to see numbers at Titan. Tclaps to Olan Mills for EHing 3 guys. Welcome to Big Brother, Tesla, Reveille and Jackpot — ask them about their names at the next work out. Apologies to Reveille who was running around the park looking for the shovel flag, which we didn’t have, before he found us. I blame Crawfish

Continued prayers for Grease Trap and family

SYITG,

Third Person

 

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Little, Tiny Bells

PAX: Foxtrot, CCR, Funyuns, Brother Outlaw, Big Stick, Binary, Black Widow, Caps Lock, HVAC, Tampa Libre, Tiny House, Kathy, Razor, Capt Emilio, Blood Clot, Cindy, Blue Mule, Toga, Frugal McDougal, PREVAC

QIC: Toga

20 unsuspecting hard chargers posted at The Hill for some fun with weights.  This is what they got:

Mosey to weight room to acquire all the 25 lb dumbbells and any kettlebells less than 45 lbs..  Head out to the usual lifting area.

Big circle for “8 Minutes in Hell” (8MH) kettlebell series: 1 min 2 hand kb swings, 30 sec kb cleans each hand, 30 sec kb snatch ea hand, 30 sec kb clean and press, 30 sec reverse kb lunge ea leg, 30 sec kb single leg deadlift ea leg, 1 min goblet squats, 30 sec single hand kb swing ea hand, 30 sec kb push press each hand

Rest while doing hip extend/press/reach over combo

Repeato 8MH series then make two back-to-back circles for Russian Hammer Convey belt= each group passes KBs in one direction for one minute then reverse.  Put the weights away, say goodbye to Frugal #keymaster, and mosey to football field.

Complete 8, 100 yrd sprints with with 45 sec rest between each.

COT- Cinderella took us out

NMM:  YHC is a big fan of the kettlebell workout, but there was some concern about having enough lower weight bells for the PAX.  Doing that series is not the time to be a hero, and most of the PAX (not HVAC of course) quickly down shifted to a more reasonable size bell or one of the dumbbells.  It’s also mandatory that someone always bring some music to one of these things.  20 dudes in a circle grunting repeatedly gets weird fast, and the smooth stylings of Audioslave help get through that.

Once on the field, the PAX did an awesome job of maintaining a pace on the sprints.  This was important since nobody knew how many we were going to run.., except for Blood Clot who thought he knew.  Fun was had by all!

Announcements:

  • Winter F3 swag packages are coming.  Expect sweatshirts, hot cocoa and snowman building kits, Aunt Bee to model
  • Grow Ruck 11/17-18
  • Franklin CSAUP 10/7= Warpath.., see Blood Clot
  • Prayers for Grease Trap and M on their trip
  • Bring your own mug to any Crieve Hall workouts.., #cheap
  • Come to The Skunk on Mondays

Stay Classy,

Toga