Backblasts

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A Cold Hearted Snake

Q:
Vegemite

PAX:
Bagger Vance, Too Tall, Olan Mills, Offshore, Private Sandman, Harvey Updike, Life Champ, Dr. Smartt, Edible Arrangements

10 showed up on a brisk morning at The Racetrack for a little Paula Abdul “fun”. Been thinking about rolling some version of this out after posting at The Racetrack for the first time.

WOR:
Disclaimer dropped followed by 10 burpees OYO. Mosey up to just outside the parking garage up on Maryland Way. Circle up for:

  • SSH x15 IC
  • Slow and Low Squats x10 IC
  • Good Mornings x10 IC
  • Willie Mays x10 IC
  • Baby Arm Circles (Both Ways) x10 IC

Mosey to parking garage for some dynamic exercises to get extra loose.

  • High Knees/Butt Kickers One Length of the Garage
  • Side Shuffle (Switch Midway) One Length of the Garage
  • Super Marios One Length of the Garage

THANG:
Today consisted of sets of two steps forward followed by one step back. Started at level one of the garage, and worked all of the way up to level six. Here’s the breakdown:

Set 1:

  • Sprint up one ramp
  • Recover for 10 seconds
  • Sprint up one ramp
  • 20 Merkins
  • Bearcrawl down a ramp
  • 10 Burpees

Set 2:

  • Sprint up one ramp
  • Recover for 10 seconds
  • Sprint length of garage
  • 20 Merkins
  • Bearcrawl back
  • 10 Burpees

Set 3:

  • Sprint length of garage
  • Recover for 10 seconds
  • Sprint up one ramp
  • 20 Merkins
  • Lunges down a ramp
  • 10 Burpees

Set 4:

  • Sprint up one ramp
  • Recover for 10 seconds
  • Sprint length of garage
  • 20 Merkins
  • Lunges back
  • 10 Burpees

Set 5:

  • Sprint length of garage
  • Recover for 10 seconds
  • Sprint up one ramp
  • 20 Merkins
  • Run backwards down a ramp
  • 10 Burpees

Set 6:

  • Sprint up one ramp
  • Recover for 15 seconds
  • Sprint length of garage
  • 20 Merkins
  • Run backwards back
  • 10 Burpees

Set 7:

  • Sprint length of garage
  • Recover for 15 seconds
  • Sprint up one ramp
  • 20 Merkins
  • Mosey down a ramp
  • 10 Burpees

Set 8:

  • Sprint up one ramp
  • Recover for 15 seconds
  • Sprint length of garage
  • 20 Merkins
  • Mosey back
  • 10 Burpees

Set 9:

  • Sprint length of garage
  • Recover for 15 seconds
  • Sprint up one ramp
  • 20 Merkins
  • Mosey down a ramp
  • 10 Burpees

Mosey back down from the top floor stopping at level five, four, three, and two for 5 merkins. Those extra twenty merkins made 200 total along with 100 burpees. Not bad for ~35 minutes of work!

Mosey back to the lot on Maryland way for MARY:

  • Flutter Kicks x30 IC

COT:
Please keep Spicoli in your thoughts and prayers as he deals with his current diagnosis. Additionally, keep Olan Mills dad in your thoughts and prayers as well for hopefully good results from an upcoming biopsy. Cancer sucks.

Thanks for those that came out and put in the work to get better this morning. Looking forward to more of this with you all in the future.

SYITG,
Vegemite

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Threes Company

Q- T-Cell

Pax – Blue Mule, High Viz, Porcelain, and Bicentennial Man.

The 2.0 turned 3 this weekend. Since I haven’t stopped eating cake since Friday, it was time the PAX helped me work off his 3rd birthday. It was snowing. Blue Mule was wearing summer attire. He said his app this morning read 50 degrees. Crap app.

The Thang:

Mosey round the back half of the school to try and find some shelter neath the gym overhang. It sort of worked.

Squats X 30 IC, SSH X 30 IC, WMH X 10, Imperial Walker X 30 IC, Merkins X 10 IC and some tiny and big baby arm circles. Mosey to the tennis courts.

The plan was for 3 laps around the two courts. Broad jumps down the sidelines, LT Dans down the baseline, and ending with a suicide. We got thru 2 of these but we were eating time and needed to make it to the hill, so we pressed pause and headed for Love Circle.

Ran to the base of the road leading to LC. The plan was for 3 trips up with 10 burpees between sets. After 2 trips, we were all thankful the 2.0 didn’t turn 5, or 12. But he will one day and that day will suck for Westeros.

After finishing there, we ran back over to the tennis courts to blow out the candle on our 3rd trip around the court. No time for Mary as we headed back to the cars for COT.

Moleskin

YHC is a man of the people and kept the PAX dry, so it was a leg heavy day. Although the workout was rep light, the trips up the hill are worth the price of admission alone.

Bullhorn:

Need to get a Q signed up for Titan on Wednesday. Vector makes his VQ on his 48th birthday on Friday. Be there!

Still room to join us at the Ruck in Nashville.

30 degree weather, snowing, dark, and a time change to mix in makes this Monday a tough one. Grateful for the guys who made the decision to get up and get better. I wouldn’t have been out there if it wasn’t for you. Thank you.

As I shared coffee with Bagger Vance this afternoon, was reminded once again it’s more than a workout fellas. Don’t ever forget that. Grateful for each of you .

SYITG.

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Basketball Jones

15 laced up their Reebok pumps on a cold, snowy morning to commemorate the beginning of March Madness.  YHC has also been MIA at Detention over the last few months due to coaching basketball, so it was good to be back and honored to lead the charge.

PAX: Frugal Macdoogal (QIC), Pop-A-Lock, Accounts Receivable, Skid Mark, CAPSLOCK, Ludwig, CCR, PSL, Bro@Law, Dr. Smartt, Braveheart, Barely Legal, Black Widow, Vegemite, Harvey Updike

WOR:

Quick mosey around the parking lot

SSH x 8, Squat x 8, GM x 8, WMH x 8

Nothing says basketball fun like defensive slides, so to finish getting warmed up, we got in a defensive stance and did slides from line to line for one minute.

THANG:

We partnered up and grabbed a coupon per group and headed to the swings.

Round One: Partner One worked his rebounding skills by jumping up as high as he could at the swings while Partner Two ran to the building and back with the coupon. Rinse and repeat until each person did 64 reps of jumps.

Round Two: Partner One did step ups x 32 while Partner Two did jump and slides.  You would jump two times forward, slide to the right two steps, slide to the left four steps, then back to the right two steps (no criss cross or everybody clap your hands), and then rinse and repeat until partner finished step ups.

Sweet Sixteen: Partner One did 16 burpees while Partner Two did up downs.  Partner Two would shuffle feet and then do the up down every time their Partner went to the ground.  Switch and repeat.

Elite Eight: This turned in to 10s instead of 8s…we’re overachievers.  On one end of the pavilion you would do 2 Makhtar Merkins, defensive slides to the other end, 8 Get Up Squats (Squat, lunge down to one knee, both knees, then get back up), defensive slides back.  Rinse and repeat by two until 8 Makhtar Merkins and 2 Get Up Squats.

Final Four: Partner One grabs a coupon and pushes weight out (as if holding steering wheel) four times then presses weight above head four times.  Partner Two runs suicide.  Switch and repeat and then rinse and repeat.

64: 64 Mountain Climbers

32: 32 Dips

16: 16 Pull Ups

8: 8 High Jumps

4: 4 Long Jumps

2: Run 2 Suicides

Return coupons and head back to the parking lot to partake in the final (championship if you will…) exercise, from henceforth named Lil Penny.

YHC played Barry White’s Space Jam version of “Basketball Jones” while PAX shuffled feet in squat position (or pulse squatted).  Every time the word “basketball” was said, PAX would jump.  For those who haven’t had the pleasure of listening to the song, it’s about 85 times in 5 minutes.

To make sure we wouldn’t forget our basketball stances, we finished with another minute of defensive slides.

Good work today, fellas!

Go Lipscomb and Go Vols…

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Snow Day w/ Crazy 8

PAX: Money shot , Bagger Vance, Iron Lung, foggy pirate, Cathy, razor, Big stick,
Q: cowboy

Prevalent Mumble Chatter heard “Damn, I should have checked the weather before I threw out that HC last night.” Foggy Pirate. Iron Lung running around the parking lot “he never stops”

A set of Crazy 8 HIM PAX braved the elements at The Skunk. And stink was there. Those conditions were a terrible combo. 8 hours of rain followed by a couple hours of snow.
30 sec was called and then 5 Burpees to wake up. A mosey to the ballfield. Some Mumble Chatter about lots of 90 degree turns.
As we turned onto the baseball field YHC realized the tragic calamity that was about the ensue. The plan was to work in 4 stations (bases) on the ballfield. The ballfield was a muddy mess with at least 1/2″ of water over the infield. One would think that sitting on YHC’s couch Sunday afternoon amid the rain outside would have prompted pondering the condition of the field. Yes, one would think. But YHC did no such pondering of any significance.
As my Garmin used to say “recalculating route” went off in my head. A diversion to centerfield grass.

WOR: Disclaimer (after gentle reminder by bagger) and the WOR began
SSH, Good Mornings, Sumo Squates (slow & low), Willy Mays Hays (all IC x15)
Mosey to the 1st base dugout fence

The Thang:
Count off 1-4 (nice even pairs). Since the bases are a mess we will station at the dugouts, centerfield grass and behind homeplate
1st base – 3 Balls to The Wall x3
2nd base – 15 Merkin-Groiners x2
3rd Base – 44 Sumo Squats
Home – 60 American Hammers (now called Russian Hammers after campaign influence of recent times)
When finished at the station, plank and wait. All PAX progress to their next station when YHC called move by Bear Crawl to next station.
After 2 stations YHC decided to take this party to the state-of-the-art JT Moore tennis courts to pull the PAX in closer and step up the intensity if possible.
We completed the other two stations 3rd Crab walk between and 4th broadjump
After that painful 1st round YHC was smelling a dumpster fire. So Rinse and Repeat Round 2 was modified with everyone together on the same station. Starting at 1st station together, moving together. Better.

Next was Indian Run around the entire field with 5 burpees at each corner.
At last corner 11s – Dips and Derkins between the bleachers and the dugout bench.

Mary: Mosey to the parking lot for a slightly less conventional Mary
Circle up for 21s – SSH IC of 2 – 1st 10 are out loud as PAX. The remaining 11 to 21 are silent. The goal is everyone stops at 21 together. If we fail to stop together we do it again. The goal was to get in 5 perfect. We got 2.
Time:

MS:
It is clear YHC has waited too long to be on Q. Needed the practice and needed the pressure. No HIM is as agile as Bagger with the Q-adjustment on-the-fly. I can aspire to that.
I have spent a lot of time with my Dad recently. He is 82 and not as mobile as he once was. He and my Mom moved to Hendersonville, Tennessee about 1 1/2 years ago from Oklahoma where he lived all his life. I haven’t lived in the same town as him for 35 years. This season of life is a chance and a challenge. A chance to have some meaningful moments with he and my Mom as they age in what will most certainly feel like a short final season. A challenge to live with the man he is today and not bring my expectations of the man I expect him to be. As he is dealing with and coming to terms with his new set of physical limitations of being 80+, I am finding how to personally journey with him there. I find I am disappointed with his lack of interest in getting better and more mobile, and I realize that disappointment is about my fear. My fear of what it will be like when I get there. I have to find a way to enjoy him in the health place he is in, find the moments to grab and cherish, sit with him in the tough transitions of life because I think I am guaranteed to be in many of those same tough transitions into a more limited life in my future. This winter has been a tough one for me getting out in the gloom. My frequency of posts in recent months took a big dip. I found my drive to get out of bed seems less than last year. I think I can find that drive again, but it often takes a challenge from the brethren of F3.
Doing hard things has always given me energy. I am grateful for the chance to do hard things with the HIM of F3.
SYITG
Cowboy

Posted on

New Take on BLIMPS

PAX: FTTAL, Big Stick, Skidmark, Pop A Lock, Crawfish, Cathy, Just Cheese (FNG), Blue Mule, BV

QIC: Bagger Vance

47 and humid

0653

Lots of MC re temperature and clothing choices. Pop a Lock giving some lame ass excuses for not posting to Ruck. Skidmark broke out his finest cotton in an ode to CAPSLOCK.

0658

FTTAL rolls in attempting to injure as many Pax as possible with his red thing, er Red BMW station wagon

0659:30

#Disclaimer disclaimed

0700

Slaughter Starter/Welcome Party

10 Body Builders

10 Burpees

10 Merkins

RNR for the first 10′

Mosey over to the Warm O Rama lawn for:

SSH, IW, HB, SQUATS, GMA, Tips to Toes (V Ups), Supermans

All IC X 13

Mosey back to parking lot for YHC phone and speaker

Thang:

Evolution I:

Run Indian to Clayton and 12S

BLIMPS x 20

Burpees

Lt Dans

Imperial Walkers

Mtn Climbers

Plank Jax

Squats

Evolution II:

Run Indian to Kirkwood and 12S

BLIMPS X 20

Big Boi Sit Ups

(insert Big Stick to the PAX)

Lunges

Imp Walkers

Merkins

Peter Parkers

Squats

Evolution III:

Indian Run to Kirkwood and Lealand

BLIMPS X 20

Body Builders

Lunges

Iron Cross

Merkins

Plank 20″ hold

Squats

Evolution IV:

Indian Run to Clayton and Lealand

BLIMPS X 20

Burpess

Lt Dans

Iron Cross

Merkins

Peter Parker

Squats

Evolution V:

Indian Run to base of hill

Three Legged Coupon drag to flag pole and run back

P1 Drags the coupon up the hill while keeping one body part on coupon and other three on ground.

Other PAX perform the following

Plank progression

Merkins x 10

LBCs

Plank Progression

F kix

Ola Dolly

Pistol LBCs

Mosey back to lot

Mary Up:

Plank for last 30″

NMM:

Lots of fun this am men. Always enjoy leading at Stonewall. Admittedly, YHC was a bit salty after the Solo Ruck and started w a bit of a Woggler out the gates.

Love BLIMPS, always challenging to come up with alternatives to the original letters.

Cathy was so scared we would come up with a cheezy name for his FNG that he didn’t even stick around for the process and thus Just Cheese is our newest PAX. Insert Walter Sobchack with the “Do you see what happens Larry, do see what happens when you …” Also, Cathy is looking for someone to massage his hernia, he’s kind of a big deal so it’s probably worth your while.

Someone got YHC very confused on the proper way to tie shoes, I haven’t been able to tie my shoes since.

Nice to have Big Stick show up post run. I think FTTAL was starting to get a little teary eyed, kept looking longingly over his shoulder.

Another first, Blue Mule had on a long sleeve shirt. I Team is looking into the possibility that he has some sort of enormous back tattoo of the Scales of Justice. Stay tuned.

BH:

Kettlebell/Barbell AO Qd by Grisham at Granbery Elementary on Fridays at 0530. Bring yer bells.

I am trying to gauge interest in a Ruck only AO. Mostly Rucking with some of the Goruck Wednesday Workout mixed in.  If you’re interested, hit me up

YHC,

BV

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7 PAX and 4 Coupons at Bomber 09 MAR

PAX: Blue mule, T cell, Porcelain, Hi viz, Lunch lady, En fuego, Vector

Seven PAX PAX: Blue mule, T cell, Porcelain, Hi viz, Lunch lady, En fuego, Vector

Seven PAX braved the below freezing gloom for a coupon beatdown.  YHC brought 4 packs of wrapped bricks, each weighing 25-30 pounds.  These were carried during all moseys.  All PAX to switch up carrying responsibilities when they get tired.

Phase 1:  Coupon mosey from parking lot a short distance to the gazebo.  Coupons down for warmups.  Baby arm circles, seal claps, and overhead arm claps to loosen up the upper body.  Squats, Willie Mayes Hayes, and good mornings to loosen up the lower body.

Phase 2:  Coupon mosey from gazebo around the driving range back to the parking lot.  Each PAX must complete 10 step ups with coupon and 20 four-count flutterkicks with coupon held overhead.  Merkins for those waiting for their turn on a coupon.

Phase 3:  Coupon mosey from parking lot around community center twice.  Each PAX must complete 30 thrusters with coupons.  Mosey around the community center for those waiting their turn on a coupon.

Phase 4:  Coupon mosey from front of community center to front of Local Taco.  Each PAX must sprint from Local Taco to top of big hill.  Coupon presses when not sprinting.  Each PAX must sprint twice.

Phase 5:  Coupon mosey back to parking lot with several stops for burpees along the way.  Mary with five minutes of alternating American Hammers with coupons and Turkish sit ups.

And that’s all she wrote.  See you in the gloom!

Blue Mule out the below freezing gloom for a coupon beatdown.  YHC brought 4 packs of wrapped bricks, each weighing 25-30 pounds.  These were carried during all moseys.  All PAX to switch up carrying responsibilities when they get tired.

Phase 1:  Coupon mosey from parking lot a short distance to the gazebo.  Coupons down for warmups.  Baby arm circles, seal claps, and overhead arm claps to loosen up the upper body.  Squats, Willie Mayes Hayes, and good mornings to loosen up the lower body.

Phase 2:  Coupon mosey from gazebo around the driving range back to the parking lot.  Each PAX must complete 10 step ups with coupon and 20 four-count flutterkicks with coupon held overhead.  Merkins for those waiting for their turn on a coupon.

Phase 3:  Coupon mosey from parking lot around community center twice.  Each PAX must complete 30 thrusters with coupons.  Mosey around the community center for those waiting their turn on a coupon.

Phase 4:  Coupon mosey from front of community center to front of Local Taco.  Each PAX must sprint from Local Taco to top of big hill.  Coupon presses when not sprinting.  Each PAX must sprint twice.

Phase 5:  Coupon mosey back to parking lot with several stops for burpees along the way.  Mary with five minutes of alternating American Hammers with coupons and Turkish sit ups.

And that’s all she wrote.  See you in the gloom!

Blue Mule out

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Farmers Walking in a Winter Wonderland

1. Why is there snow on the ground in March in Nashville?

2. 13 PAX didn’t seem to mind as they came out to partake in the fun that is The Hill.

PAX: Frugal Macdoogal (QIC), Foxtrot Talks a Lot, Money Shot, Tampa Libra, Tokyo Rose, Lunch Lady, Vegemite, CAPSLOCK, Black Widow, Bicentennial Man, Big Stick, Grease Trap, Bagger Vance

Grease Trap and Bagger Vance elected to get a lovely ruck in in preparation for their upcoming events while the rest of the PAX moseyed down to the weight room.

WOR:

SSH x 10, Squats x 10, Good Mornings x 10, WMH x 10

 

THANG:

We partnered up and grabbed a trap bar (135lbs.), dumbbells (20-25lbs.), and a jump rope per group and then headed out to the front of the library.

Exercise one: Partner One farmers walk around the library loop, stopping halfway through for 10 trap bar deadlifts. Partner Two burpees until partner begins deadlifts. Partner Two sprints to switch with Partner One – gets trap bar, deadlifts, then farmers walk back to starting point while Partner One sprints back to starting point and does burpees until partner arrives.

Exercise two: Same as exercise one, except dumbbell curl instead of burpees.

Exercise three: Same as above, but jump rope instead of curls.

Exercise four: Same as above, but dumbbell shoulder press instead of jump rope.

Exercise five: Partner One trap bar squat jumps x 20 while Partner Two jump ropes.  Switch and repeat.

Exercise six: Partner One trap bar shrugs x 30 while Partner Two merkins. Switch and repeat.

Exercise seven: Partner One trap bar calf raises x 30 while Partner One american hammers.

Mosey to weight room to return weights, grab dumbbells, and head out to amphitheater.

Exercise eight: Curl Train – curls x 8 each arm with 10lbs, 12lbs, 15lbs, 20lbs, 25lbs, 30lbs, then back down 30, 25, 20, 15, 12, 10.  PAX get in a line and start doing burpees when the first person begins.  When the first person ends (and each person thereafter), he does AJs (amphitheater jumps) until all PAX finish.  Unfortunately, we ran out of time and QIC called it early.

Mosey to top lot for COT.

Done!

Posted on

Introducing Slamberry

When: 3/9/18

QIC: Grisham

The PAX: Dilly Dilly, Greasetrap, Lewd Wig, PSL, Donuts, Bagger Vance, Grisham

Slightly below freezing.  Need a good slow warm up.

Warm Up:

  • Mosey over to playground
  • Shoulder circuit to warm up
  • Grinder PT (1X 10 X of Deep Squats, Lunges, SL Deadlifts, ‘Mericans, Supermans, sit ups, and pull ups
  • Mosey back to parking lot
  • 2 complexes, 8 reps ea. w/ empty bar (DL, Clean, Push Press, Squat, ‘Mericans)

THANG:

Part I – Strength Work:

  • Warm up w/ 50% of weight X 10
  • 3 X 8 DL (185 lbs) 5:2 cadence

Part II – Metcon:

  • 21 – 15 – 9 :
    • Hang Cleans (95lbs) & KB swings (53lb or 70 lb)
    • Run 50 yds and 10 burpbees
  • Part III – Circle Up:
    • 10 King DL ea. leg
    • 10 SL DL ea. leg
    • 10 Prone single leg hip extension ea. leg
    • 10 Supermans
    • 20 situps
    • 20 flutter kicks
    • 20 American Hammers

MOLESKINE

Really enjoyed spending time with you guys this morning.  Excellent work. Hope everyone has a great weekend.

Posted on

Mile High Burpee Club

9 PAX showed up, and many pulling in on two wheels. That’s how we roll at the RaceTrack.

PAX: Cinderella, Umbrella, Offshore, Yard Sale, Too Tall, Barely Legal, Vegemite, Black Widow
Q: NumbTucks

Warmup: Mosy up to the garage with some lunges and high knees
In Cadence: 20 Side Straddle Hops, 15 “correct squats (thanks, greasetrap), 10 good mornings, 10 WMH, 10 Merkins, 15 Imperial Walkers

THANG:
1. The Lexicon called for a burpee mile today (12 burpees then run .25 miles, rinse & repeat until a mile is completed). Instead of staying on a flat surface we climbed up up up the garage across back down and run to the start of one loop.

2. Tabata Work (! min work, 15 sec. rest; 4 exercises two rounds)
Ceiling touches, merkins, jump squats, up down planks (elbows to hands)

3. Run around to back side of the building and do 25 rows, then Indian run back to the parking lot

Circle of Trust:
In cadence: 25 flutter kicks; 25 LBC; 25 Hello Dolly; plank to finish

Cinderella ended with a great charge to pray for Megan Berry and our city. Good workout gents!

Posted on

Delayed BB from The Hill

Here’s the work that was put in by 17 last week thanks to Big Stick at The Hill:

PAX: Big Stick (QIC), Frugal, Umbrella, Pop-A-Lock, Money Shot, Black Widow, Foxtrot, Cathy, Venus, Vegemite, Too Tall, Baby Scout, Prevac, Blue Mule, CAPSLOCK, Yard Sale, and one more I’ve missed…

THANG:

Big Stick arrived right before 5:30 and took off to lead the charge with a mosey to the playground.  PAX partnered up and did:

Wheelbarrow merkins x 50 each

Pullups x 10 each

Squats x 50 each

Wheelbarrow merkins x 50 each

Pullups x 10 each

An off road mosey behind the baseball field led us up to the football field.

12-15 100 yards sprints with 10 merkins between each (not sure the exact number as I was way too winded to count).

Mosey down to the amphitheater and partner up.

Partner One does 4 amphitheater jumps (AJs) while Partner Two decline merkin then rotate.  Rinse and Repeat.

We followed that up by running the Quad Loop then immediately in to two AJs.  Rinse and Repeat x 3.

We then partnered up for some partner AJs x 8.

To wrap things up at the amphitheater, we rotated between Incline Merkin x 10 and Decline Merkin x 10.  Rinse and Repeat x3.

Mosey to parking lot.

10 burpees

Flutter kicks x 40

Done.