Backblasts

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Bringing SEXY back

18 in the Pax – Cinderella (Q), Calfkiller, Vegemite, Boudan, Dupree, Homeboy, Funyuns, D’Mish, CCR, Edible Arrangements, Too Tall, Dr. Smarrt, Floppy Disk, Hambone, Venus, Binary, Due Process, CAPSLOCK.

Warm Up – 5 Burpees then mosey up the hill to do 10 slow and low squats then mosey to do some alternating shoulder taps, only to mosey over to have a near death experience with a skunk. After that, we moseyed over to do some calf raises, then to finally make our way over to the Thang.

Thang – SEXY

5 burpees

S – Squirkins – 20 Merkins, 20 Squats for each partner

Ran the loop

E – E2K – 50 reps each leg/side

Ran the loop

X – Factor – 25 reps each side

Ran the loop

Y – Yul Brynner – 12 reps of diamond, military, reg, wide, and Carolina dry docks

Ran the loop.

S – Squirkins – rinse and repeat

25 slow and low Squats

5 burpees then moseyed to do calf raises 100 total, 25 dips, 15 single leg dips left, 15 single leg dips right.

Moseyed back to the parking lot – stretched, 5 burpees, alphabet on our six, then gorilla humpers.

Let’s keep praying for Houston and surrounding areas. Dupree and Calfkiller are headed down to do some clean up work. Remember to pray for the Kemps any and every time you think of them.

 

 

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Stonewall 09/02/17

Q: Crawfish

PAX: Badboy, Three Putt, Deep Dish, Porcelain, Toga, Third Person

Lots of stragglers this soggy morning, but 7 PAX came out to show Harvey what they thought of him.

Mosey to gravel lot for warmorama: GM, SSH, toy soldiers, WMH, BAC F/R

Plank compass: Perform 5 diamond merkins. With legs stationary use only arms to rotate 90 degrees to the right. 10 wide merkins, rotate 90 degrees to left. 20 regular merkins, rotate 90 degrees left. 10 wide merkins, rotate 90 degrees right. 5 diamond merkins.

Long mosey to the dog park. Split into 2 teams. 6 exercises, 50 reps each. Each PAX must complete all reps before team can move on to next exercise. First team to complete all exercises and a lap around the dog park wins. Exercises: Squats, Flutter kicks, merkins, alt leg jumping lunges, WWII sit ups, Makhtar NDiayes. 1 minute plank recovery.

Mosey to covered pavillion for burpee/merkin varietal 10->1 reps.

Mosey to bball courts. Bear crawl length of court and back. Lunge length of court and back. Duck walk, Crawl bear & broad jump each to half court and back.

Mary: Flutter kicks 30IC, American hammers 30IC, LBCs 20IC, Plank x 2min.

COT: Continued prayers for Job and the Kemp family.

SYITG,

Crawfish

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Welcome to DBags. What are you having?

6 hard workers showed up for a Labor Day celebration unlike any other.  Here’s how it went down:

Grab coupons and mosey to back of school for warmup COP: SSH, Imperial Walkers, Don Quixote, Hillbillies, merkins, scorpion stretch, bridge and reach

Carry coupons to tennis courts for Triple Check fun.  Teams of three rotate through three exercises three times.

Round 1:  P1 people’s chair, P2 kb swings, P3 run, repeato x3

Round 2: P1 balls to the wall, P2 alternating kb press, P3 bear crawl, repeato x3

Round 3: P1 balls to the wall, P2 dumbbell burpees (drop, merkin, stand, press), P3 bear crawl, repeato x3

Round 4: P1 hold legs 6″ off the deck, P2 kb high row, P3 run, repeato x3

Timed, ascending 10 yrd shuttle run: PAX lines up at tennis court net and runs to the baseline.  That is one.  We started with 5 in minute one.  Then 6 in minute 2, 7 in minute 3…  You are out if you don’t complete the run segments within the minute.  16 was the last attempt (see below).

Mosey back to flag for quick mary and COT.  YHC took us out, and please keep Headstud’s family in your prayers as they had a lot of flood damage from last Friday’s heavy rains.

NMM:  YHC got more than a bit panicked when there appeard to only be four contestants for the day.  Four is not a magic number when you’re trying to do triple checks.  Thankfully two more players showed up at the last minute.  It’s also fun to bring some different moves to a workout.  Triple checks, balls to the wall, and the timed shuttle run seemed to be real crowd pleasers.  Headstud asked somewhere around minute 8 where this was all going so he could get “mentally prepared.”  After we got past ten everyone understood the reality of more work and less rest on each rep.  Nearly everyone was out at minute 15, but Big Stick got it completed and had to immediately start 16 while the rest of us were doing abs.  He was not successful, but the record currently stands at 15 for our next attempt.  Solid work Big Stick!

Post COT discussion was all over the place.  What started as a discussion of skinny jeans, man-scaping, and work ended with Fox Trot’s new business venture.  Yes, he’s opening a new coffee and vintage record shop to be called “DBags.”  He’s taking orders for the first shirts= “Get T-Bagged at DBags.”  Investors welcome!

Stay Class,

Toga

QIC: Toga

PAX: Leatherneck, Fox Trot, Big Stick, Toga, Fuego, Headstud

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5 Minutes of Fun #notwhatshesaid

QIC : Olan Mills

PAX: Big Stick, Cinderella, Foggy Pirate, Leatherneck, Venus,  Black Widow, Too Tall, Chum, Funyuns, Life Champ, Greasetrap, Edible Arrangement, Doggystyle (FNG), Umbrella, Headstud

Nice 68° start to our day.

Mosey to LBMC parking lot. Disclaimer.

WOR:

  • SSH x 15
  • Good Mornings x10
  • Willie Mays Hays x10
  • Baby Arm circles x10….Reverse x10

Thang:

Hustle over to the base of the parking garage stairs and count off 1, 2, 1, 2….

1’s start with 5 minutes of Mary

  • Freddie Mercury x1 min
  • Flutter Kicks x 1 min
  • American Hammer x 1 min
  • Mariah x 1 min
  • LBC’s x 1 min
  • Head for the stairs

2’s start with stairs…some may or may not have hit every stair

  • Hustle up the stairs…25 Carolina Dry Docks at the top
  • Hustle to other stairwell…25 Burpees
  • Bottom of stairwell…25 Derkins, 25 Aerkins
  • Hustle back over to starting position and commence 5 minutes of Mary

Rinse & Repeat with 20, 15, 10 reps

It was a pleasure to lead you guys.

I’d be happy to Co-Q with anyone who hasn’t led before but is interested!

Please keep the Kemp’s and Chum’s dad in your prayers.

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Light Crowd Today

9/1/2017

Q: Ludwig

PAX: Big Stick, Third Degree, Yard Sale, Dupree, Vegemite, Ludwig, CCR, Dine ‘n Dash, Bagger Vance, Accounts Receivable

10 PAX posted on a slightly drizzly morning of 68 degrees. YHC anticipated a light turnout, and verily, it came to pass. I recycled my first Q from about a year ago with some slight tweaks.

Mosey to Crievewood Baptist parking lot for WOR.

SSH x20

WMH x10

Good Mornings x10

High Knees x10

Hop Kicks x10

LBAC x10

Seal Claps x10

Thang:

We lined up in the parking lot right at the point where you begin to go uphill.

Lunge to the top of the hill at Hogan and do 20 Deep Squats. Jog back down and plank for the 6.

Rinse ‘n Repeat but with broad jumps to the top.

Rinse ‘n Repeat but Lt. Dans to the top. Stay at the top after 20 deep squats.

Mosey to the rails.

Increasing/Decreasing pyramid

1 row, 1 merkin

2 row, 2 merkin, etc.

All the way up to 10, and then back down to 1. 100 rows and merkins each when all is said and done. LBCs for the 6.

Partner up and head to the pavilion for 5 sets of suicides.

P1 performs suicide, while P2 performs called exercise AMRAP. When P1 finishes suicide, flapjack.

Round 1 – Atomic Merkins

Round 2 – Mountain Climbers

Round 3 – Plank Jax

Round 4 – SSH

Round 5 – Burpees

Still some time left, so let’s get in some more upper body work at the playground.

3 sets each of 10 dips, 10 pullups and 10 swerkins.

Head back to the parking lot.

A bear crawl/crawl bear suicide for good measure. Real crowd pleaser.

Mary:

Flutter Kicks x30

30 seconds of low plank.

Time

Good work today men. Continue to pray for the Kemps and Wallaces, and baby Loretta. Also, all those affected by the flood in Texas and Louisiana.

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Pumping Iron at The Hill

8/31/17
The Hill

13 PAX showed up on a misty morn on the Hill.

PAX: Frugal (Q), Foxtrot, Toga, Vegemite, Big Stick, Yard Sale, D’Mish, Too Tall, Grease Trap, Cinderella, Dr. Smart, Tampa Libra, Venus

WOR (All IC):
SSH x 10
Good Mornings x 10
Willie Mays Hays x 10
FBAC x 10
RBAC x 10
Overhead Claps x 10

THANG:
Line up on the goal line.
Bear Crawl x 20 yards
Broad Jump x 20 yards
Sprint x 60 yards
10 Burpees
Plank and Wait

Mosey down to the amphitheater and get in groups of three to grab weights from the weight room.

PART ONE:
Station One (with light dumbbells: 15-25 lbs): Curl, Step Up, Curl x 10
Station Two (with heavy dumbbells: 40-55 lbs): Farmers Stairs
Station Three (with kettlebell): Swings

Rotate when partner at Station One is done.
Plank and Wait after completing all stations.

PART TWO:
Station One: Deep Squat into Shoulder Press (aka Pooper Press) x 20
Station Two: Farmers Stairs
Station Three: Deadlift into Upright Row

Rotate when partner at Station One is done.
Plank and Wait after completing all stations.

PART THREE:
Station One: Merkin into Renegade Row x 20
Station Two: Farmers Stairs
Station Three: Goblet Squat

Rotate when partner at Station One is done.
Plank and Wait after completing all stations.

PART FOUR:
Station One: Curls AYG for 30 seconds
Station Two: Shrugs AYG for 30 seconds
Station Three: Upright Rows AYG for 30 seconds

Rotate after each station until completing all stations.

PART FIVE:
Station One: Shoulder Press AYG for 30 seconds
Station Two: Triceps Pushups AYG for 30 seconds
Station Three: Weighted LBCs AYG for 30 seconds

Rotate after each station until completing all stations.

PART SIX:
Rinse and Repeat Parts 1-3 but cutting reps in half.

Mosey to put weights back to weight room then head back with a AYG sprint up the hill to the top lot.

Circle of Trust

One announcement from Bagger that Q failed to mention:
We are $1300 out of 6th place in F3’s Give2Give. If we get in top six, we can get a say in expansion. Check out twitter or the F3 gear page for more info. Go support!

Till Next Time,

Frugal

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3S2T

70 and humid

1 minute warning given…

Quick mosey to the east part of the lawn, politician down the straightaway, mosey over to the south east corner of Parthenon (Speed).

WOR

ALL IC x 13:

Side straddle hop, squat, hillbillies, scorpion stretch, flutter kicks, TANKS

Thang:

We decided to flank Lord Kensington today and come in from the southside. As we made our way through the parking garage and over to the steps we were worried there would be some lurking security guards. Luckily, we all made it up to the top of the parking deck and grabbed some wall for the six.

PAX were given instructions to run to the far side for the following:

Round 1:

Politician to light post one back to the wall, politician to light post two back to the wall, skip to light post three, back to the wall side shuffle the light post four, back to the wall all you got to like post five and grab some more wall for the six

Round two:

Broadjump to light pole one, AYG back from

Broadjump to light pole two, AYG back, sprint to light pole three sprint back sprint to light pole four sprint back all you got to the far wall (T – Physical)

Plank for the 6

Part 2:

Form up with the last person in leading us down the stairs of Lord Kensington and out towards Natchez trace. (T – Mental for the leaders to be led, Speed for the 6ers to stay ahead)

Queue up and perform Indian run all the way to Vanderbilt Stadium main entrance. Once there, pistol squats right leg first 10 X in cadence, left leg 10 X in cadence (Strength to not fall over).  Queue up again in the same position as we finished (Mental Toughness…aka Remembering)

 

Quick mosey back to the Parthenon for box jumps then sprint down the length of the person or thing on rinse and repeat 3X on the last one sprint the short side of the Parthenon sad shuffle along side then planking wait for the six (Stamina)

Mary Up:

Flutter Kix x 13 IC

Supermans x 13 IC

Plank…keep planking…1 minute…keep planking…2 minutes…3 minutes…40″ (3S2T)

TIME

NM:

Great to have nomads Vinny from Cleveland and Fireball from Houston.  Today was a fun day, tried to avoid anything to do with the upper body as YHC has a bad case of bursitis and cellulitis in right arm.  Think we accomplished that outside of the 3:40 plank.

Third Degree was showing out on the sprints and the upper deck Kensington work.  Nice job man.

None FNG :/ represented…

BH:

Lots going on in the local Regions and in the Nation as a whole…

  • Prayers for The Wallaces, Kemps and Holmes.  Prayers for Chum’s dad in ICU in Montgomery, Definitely prayers for Houston.
  • Love for yall to give back if you can to help the Expansion of the Nation, click the link here: http://f3nation.com/2017/07/29/give2give-august-1-31-2017/
  • GrowRuck ’05 is coming up on weekend of 17 November in Chattanooga, it is far and away one of the best leadership development courses you can get and it is super affordable.  Check out the sign up, the gear and some intel in the links below:

https://www.goruck.com/custom-tough-challenge-chattanooga-tn-f3-growruck-05-11-18-2017-18-00-13317/

https://www.surveymonkey.com/results/SM-WV2FQRJ5/

https://www.surveymonkey.com/results/SM-KWQBMRJ5/

https://www.surveymonkey.com/results/SM-LT6NFRJ5/

https://f3.mudgear.com/products/growruck-05-t-shirt-preorder?variant=50112245267

  • First Friday Lunch this Friday at The Cookery 1130 on 12th Ave

PAX: Stein, Bicentennial Man, 3rd Degree, Blue Mule, Fireball, Vinny, Crawfish, Porcelain

Q: Bagger Vance

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Welcome to Love Hill

QIC: Toga

Pax: Bagger Vance, Floppy Disk, Funyuns, Foxtrot, Tortoise, Grease Trap, Cowboy, Venus, Vegemite, Toga.., and at least 13 others

23 strong posted for a perfect morning at Sir Ellington’s.  Here’s how it went down:

Mosey up the hill to the central parking lot.  COP: SSH, Don Quixote, Imperial Walkers, hillbillies, merkins, scorpion stretch #crowdpleaser

Mosey to the foot of the hill at the Hogan Rd entrance and begin Love Hill= partner 1 runs up the hill to the Moss Building and returns to partner 2.  In the mean time, partner 2 executes lunges up the hill, and the team keeps his progress.  Switch roles then switch to broad jump burpees for round 2 and bear crawls for round 3.

All in for merkins and abs: flutter kicks, close grip merkins, leg raises, archer merkins right, archer merkins left, scissor me Xerxes, wide grip merkins.., maybe something else.

Return to the bottom of the hill for.., you guessed it, Love Hill 2.0.  Same format with reverse lunges, crab walk and bear crawl.

Mosey back to the flag for ~3 minutes of SheHateMe= 10 2-count lunges, 10 burpees and 10 merkins, rinse and repeat till time expires.

NMM:  YHC figured it was time to dust off the Q shoes and give it a try here in Nashvegas.  Sir Ellington certainly gives you a lot of options, and the hill circuit is a long time favorite.  There was some initial discussion of the virtues of the scorpion stretch and the blissful sounds of YHC’s cadence.  We’ll await reports on how that works out in respective bedrooms.

Who was it that heard the call of nature during Love Hill round 2?  He may be the smartest member of the PAX out there.

Thanks to all of you for providing an F3 community in our family’s new home!

Prayers for those in need of healing, those coming home and the people of TX in need of a home.

Stay Classy,

Toga

PS:  YHC’s phone required a complete rebuild this morning and caused me to lose the recording with the names.  Feel free to add them in comments.

 

 

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The British invasion on the Square

QIC: Aristotle (VCoQ) and Iditarod
 
PAX: Aristotle, Iditarod, Scraps, Ace, G-String, Black Lung, Big Worm, NPR, Grohl, Yosef, Air Wolf, Nadal, Pharoah, CDL
 
14 PAX enter the Gloom for Aristotle’s V-Co-Q, walk away with smoked abs and Beatles tunes in their heads.
 
Warm O Rama:
Long lap around the Boro town Square sidewalk, with a random Bear Crawl for fun
SSH x 20 IC
Thriller x 10 IC (Modified Willie Mays Hays, the side slide + stomp + clap that zombie Michael Jackson does in the music video)
Arm circles and Reverse Arm Circles (with rhyming unison chant) x 18 IC each
Extended Good Mornings X 10 IC
 
 
The Thang: The “Fab Four.” A mix of exercises through four Beatles songs of around 2.5 minutes in length, with a lap in between. 
 
“She Loves You” do a Bodybuilder every utterance of “she loves you” and “yeah yeah yeah” with run in place in between
 
Lap around the Courthouse
 
“Help” V-sit at every “Help!” Flutter kicks during verses, crunches during choruses. Do not let your feet hit the pavement. (The goal is to have everyone by the end crying along with John Lennon “help me get my feet back on the ground”)
 
Lap
 
“Why Don’t We Do It in the Road” – 2 Copperhead Squats  every time Paul McCartney belts out “road” –but due to music technical difficulties and a few false starts, Aristotle and some PAX finish out the song a capella
 
Lap
 
“I Me Mine” During George Harrison’s lament about selfishness as the band broke up, PAX hold a plank. Pushup every time the Quiet Beatle sings “I me mine” –and Alternating Shoulder Taps during the two rock ‘n roll breakdowns.
 
Lap
 
(Aristotle realizes after the fact that Ringo was the only Beatle not represented in vocals. Should have done “Yellow Submarine”)
 
[Iditarod spot]
Inspired by the origin story Aristotle shared about lets do it in the road.  The Pax completed 20 Monkey Humpers IC.
Mosey to steps near library Box jump up the Stairs
10 Merkins
Mosey down Parking Deck Stairwell to the Fuzz Parking far corner-Iditarod shared that portio of AO ideal for bad weather days 10 Merkins, 10 Squats, 20 LBCs.
3 Sprints the length of parking deck various distances
Mosey back to square
MARY
Hello Dollies x 20 IC
45 Seconds of Cross Bridge
COT
 
Moleskine: Aristotle shared devo/reflection about the balance between his love for rock music vs. love for the Bible. He has memorized many song lyrics since his youth, but through 15 years of empirical experience, always senses a positive difference when he does the Bible instead. Go and do likewise. Prayed for PAX to build up and encourage one another in and outside of the Gloom.
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Wide World of North American Sports

QIC: Yosef

 

PAX: Sea Gull, Grohl, Anchor, AirWolf, Ace, King, Jack, Aristotle, Black Lung, Papa Juan, NPR, Iditarod, Nadal

 

PAX overcame the fartsack to Post on the first cool fall-feeling morning of the year.

 

Warm O Rama:

1 lap in MMC parking lot

Stretches in cadence: toe touch, flat back left & right, groin stretch L&R, Quads L&R, Arm across L&R, Triceps L&R

 

Led Pax in plyometrics to get a litte winded and warm.

 

High skips

Butt kicks

Grapevine L&R

Lunges

 

Advised PAX that QIC has sports on the brain, gave options of workouts that apply or relate to football, basketball, and baseball. PAX grumbled they wanted to try football

 

Introduced PAX to CB turn drills – backpedal from the “line of scrimmage”, open your hips to follow the receiver, and then sprint after the “catch.” Confirmed PAX was feeling the burn before moving on.

 

PAX decided to give baseball a try next. Performed Field of Dreams x1. 1st base: LBC’s, 2B: Merkins, 3B: rowers, Home plate: 15 burpees. Teams of 4 each took a base and only moved on once the home plate team completed their burpees and relived the next base. Performed until everyone had completed burpees and ran the bases.

 

QIC got excited about football and had to be reminded we love basketball too.

 

Suicide ladder x3 with a twist. 1st set x5 Merkins, 2nd set x10 air squats, 3rd set x15 full sit ups. Proud of the PAX for finishing the last 15 situps as a team.

 

Finished out with a plank smoker, Plank Hurdles, down and back. PAX excelled at hurdling, not at how much space to leave between each other.

 

Finished with Circle of Trust and Ball of Man as we ran out of time