Backblasts

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Making Ken Burns Proud

14 HIM came out Tuesday to get better, accompanied by an old school country playlist. Ken Burns, and mama, would have been proud. Here’s how it went down:

PAX – @DFrost  @TK  @Right Said  @Cunning Linguist  @cowboy   @moneyshot  @bicentennial-man  @en_fuego  @slimfit  @Toothless  @smokey (from Charlotte, respect)  @Crablegs  @princessaurora  and YHC  @Hipster

Score – Sons of the Pioneers, Jimmie Rodgers, George Jones, Cash, Merle, Buck, Ray Price, Hank, Willie & Waylon, Clint, The Oakridge Boys, The Kendalls, and The Judds

Opening Act – Mosey to field, lap around the track, Warm O Rama

Thang 1 – stadium seats, AMRAP leg circuit. 1 min each exercise, with a 200m run in between each.

Exercises:
–  Single leg drop left
–  Single leg drop right
–  Box Squat
–  Bulgarian Split Squat left
–  Bulgarian Split Squat right
–  Monkey Humpers
–  Step Up left
–  Step Up right

Thang 2 – playground, group circuit, each set includes:

– 30 merkins
– 25 hanging leg raises
– 20 spidermans
– 15 lying leg raises

2 sets, sub dry docks for merks on set #2

Thang 3 – playground, group plank circuit
45 seconds on, 15 off for the following:

–  plank
– low side plank left
– low side plank right
– low spidermans

Finale – Mosey back to lot, time

Solid showing all around, ESPECIALLY Team Faith. Honor and a privilege to lead.

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KISS at Broken Wheel

Keep it simple Staples… a necessary reminder when the Q has forgotten he is on the schedule (#Barneysavestheday).

PAX in Attendance:  Show Me, Barney, Nimbus1500, Stats, Huggy, 3rd Degree, Sex Ed, Professor X (Respect), Creeper, Glen Garry, Tebow, Kermit, TV Guide, Hushpuppy, and Staples (Q).

Pre-Party:  3rd Degree led Kermit, Sex Ed, and Staples in (10) burpees on the minute (Barney with the victory lap).

Warm Up:  Show Me lap, intro, disclaimer, stretch

The Thang:  Head to the track for an Indian Mile.  PAX then proceed back to the parking lot for some coupon work.  Line up on the light pole and exercise.

          • (10) Blockies
          • (20) Block Squats
          • (30) Block Flutters
          • (40) Block Rows
          • Q instructed PAX to await the 6 and use their time wisely (some recovered, some mosey’d)
          • Sprint to the far light pole, recover.
          • Sprint to the blocks, recover.
          • Rinse and Repeat

With (2) rounds completed, head back to the track for a second Indian Mile.  The rumor (unconfirmed) was a 9-ish minute pace.  Return to the parking lot for some core work including block flutters, LBC’s, high plank, and WWI’s.

CoT:  Roll call for PAX, a word of encouragement, prayer requests, and prayer.

Announcements:  2ndF opportunity upcoming this week at TypeO+’s (check Slack for details); fitness challenge in the works; Gaunlet is next month (make your mind up now to rock it).

Prayer Requests/Praises:  Barney’s mother and Staples’ mother; praise for answered coaching prayer.

Thanks all!

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Hero WOD “The Mack”

Attendance : NumbTucks, Staples, Sparta, Nimbus, Old Hickory, 3rd Degree, SexEd, Trophy Wife (FNG), Barney Fivel, Professor X (Respect), Huggy, Mic Drop, YHC KermiT on Q.

Medic: Brought to you by Judah and the Lion and NTB

WarmUps : 

ShowMe Lap

GM’s OYO

Tebo Stretch

SSH’s IC 20x

The Thang:

14 PAX left ease and contentment in the fartsack this morning by breaking old habits and starting this Saturday off with a new Hero WOD dubbed “The Mack”. This WOD is to honor Marine Cpl. Brad McCormick. A young Marine that gave his life on August 19, 2004. He is survived by his wife Courtney, mother Gail, and a younger brother. McCormick was KIA from an explosion in the AnBar region while serving along side his fellow Marine brothers. Thank you for your service & sacrifice Mr. McCormick.

To honor Brad 14 HIM partnered up and did the following for laps and reps:

-1/4 mile track is needed 1/3 mile will do. What ever you use at your AO be consistent as you can use this as a development marker.
-Starting at the tracks designated start line. Each PAX Partner Carry’s to failure (Some completed 300m full carry)
-Mosey (For those that can’t complete the 300m, mosey to the 100m start blocks)
-100m Sprint to Finish Line / Start Line

After Sprint each PAX is complete the following:

20x Each:
SasQuat
Carolina Dry Dock
Burpee
V-Ups
War Hammer

Rinse & Repeat for 45mins most PAX completed 2 Rounds plus a lap – A few PAX got 3 Rounds and a Lap.

Mary:

Cherry Pickers

GM OYO

CoT: Roll Call included a shout out to McCormick (RESPECT)

3rd F: Staples family meeting.

As always. Thank you for the opportunity to serve, and thank you for allowing me to lead to honor McCormick today.

-KermiT

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Nolensville BLOCK PARTY!

 

PAX in Attendance:   Creeper, Huggy, 3rdDegree, Professor X (respect), Typo O, Swinger and Old Hickory (QiC)

Disclaimer/Warm Up:   Disclaimer, big arm circles, hugs, Willie May Hays and SSH.

The Thang:  BLOCK PARTY–30# cinder blocks used for all exercises.

Exercises were (1) cinder block push across the parking lot  (25) cinder block standing overhead presses, (25) cinder block bicep curls, (25) cinder block around the world rotations (25) cinder block merkins  (25)  cinder block swings (1) cinder block push across the parking lot and (.50 mile) run.

AMRAP–Complete as many rounds as possible keeping correct posture and form.

The HIM’s brought their A-game and knocked out some reps and miles.

Mary /CoT:  (25) flutter kicks, (25) WWI and 1-minute high plank.

Count off, Name-o-rama, prayer, and announcements.

Announcements:  2ndF Bonfire at Typo Positives house,  October 5th @ 7:30.

 

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27 September 21,15,9s

Temp: 70
Gloom Factor: Moderate

PAX: Black Widow, Olan Mills, Pedialyte, School Girl, Bueller, PSL, A/R, Movin on Up, Ocho Cinco, Ludwig Von Oshkosh, Offshore, Dupree, Venus, Bagger Vance
QIC: BV

0529:45 Disclaimer + lock cars

Bus Loop
Lunge walk
Bear craw
Crawl bear
Rev LW

7 HSPU
7 Squats

WOR:
HB x 13 IC
IW x 13 IC
SSH x 13 IC

21, 15, 9s
All Work Sets Performed three times in 21 reps then 15 reps the 9 reps.

EVO I:
Tuck Jumps / CDD
AYG/Politician drop off line btwn sets

P&W46

EVO II:
Calf Raise / Row

Grab Coupons

EVO III:
Fran

Pull-Ups / Thrusters w Coupon

EVO IV:
Coupon Jumps / WWI on basketball court
(Little twist here: crawl w block on way down, lunge on way back RD 1&2…frog jumps on RD 3)

Cool Down Mosey in drop off line x 8

Mary:

Worked on proper flutter kick form

Time

NMM:
Lots of groaning today during the Fran Evolution of the Q only to be matched during the Sisyphus Evolution.

One thing YHC noticed is there seemed to be a lot of lolly gagging in between Evolutions, assuming that was to steady the heart rate and not an attempt to Whiskey Dick the workout.

Princess Aurora brought up 3S2T the other week after the 5 year, for the uninitiated that is Speed, Strength, Stamina Toughness (Physical/Mental). This was never more evident to me than during Sisyphus when the PAX were given less than clear directions and 1) had to figure some things out OYO & had to transport the coupon in a less than efficient manner. During RD III you could smell that hair burner smell as the coupons were drug across the court…such a sweet smell.

BH:
Ludwig’s M, Ocho’s dad, MOU’s dad.

YHC,
🎒🐜

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Bomber – 09.27.19 – “Lucky 18s”

26 HIM took that DRP and posted for a run-heavy workout that -ahem-  ran long, primarily due to an excess of Q-drenaline inspired by YHC’s 1-year F3 anniversary.

QIC: Cunning Linguist

PAX: Bad Boy, Bareback, Bicentennial Man, Cooties, Crablegs, Crawlspace, Dewey, Dinty Moore, Duplex, Dutch Oven, Firefox, Hambone, Hi-Viz, Lunch Lady, Macaroni, Money Snake (FNG), Napster, Pop-A-Lock, Porcelain, Pumpkin Spice, Reveille, Right Said, River Dawg, Studio 42, Vector

Disclaimer: Disclaimed per usual. BLUF: Don’t sue me or F3, there’s no money in it.

Mosey from shovel flag to “The Nip” for WOR:

18xSSH

9xLBAC

9xrLBAC

18xIW

18xSnL Squats

This totaled 72, as in the 72nd b-day of the US Air Force (which occurred about 10 days ago).

As the US Air Force has played an integral part of my life, I shared this celebration with the PAX.

We then moseyed (in near-full-gloom) toward the top of McCabe Hill” for Activity 1 of THE THANG:

Burpee Mile: 12 burpees every 1/4 mile or so.

We stopped two times (so half a mile in) then I whipped out a surprise at the bottom of McCabe Hill:

Activity 2:

Jacob’s Ladder: Mosey to bench, drop for 1 burpee, then to bottom of hill and back to the top for 2 burpees. RnR up to 7.

Al Gores upon early completion, which raised questions about the “Chair Force.”

Jokes – we sure got ‘em, don’t we?

Countdown from 30 to 1, then mosey along for our continuation of the Burpee Mile (which we effectively completed as a group).

At this point, it was suggested that we may not make it back to the shovelflag in time. I scoffed – after all, we *always* finish on time, right???

Feeling the beatdown set in, we all dropped for Activity 3:

18 LBCs OYO

And on we moseyed to the gazebo. At which point, we stopped for some early Mary (as YHC was about to Splash Merlot):
Mary:

10xLBCs

10xAlabama Prom Dates

10xFlutter Kicks

Then, realizing that we were NOT going to return to the parking lot in time, YHC called an AYG to the shovelflag.

All in at ~0619, which was, while not dreadful, still late. YHC needs to get better with respecting the time of others. It’s true.

BOM/COT

MOLESKINE:

Well, THAT was a learning opportunity. YHC has no excuse, other than an overabundance of Q-drenaline. YHC needs to work on reining that in and apologizes to the PAX of Bomber today, and while it WAS a celebration of sorts, today’s workout also served as a reminder that the Q is not infallible. YHC is a flawed human being, and as such, there is room for me to grow and learn from this experience.

BULLHORN:

TAP:

-Prayers for continued healing of Pumpkin Spice’s injuries.

-Welcome to F3, Money Snake!

Events:

10/29 – Libeery at Fat Bottom Brewery in the Nations. Book is “The Three Big Questions for a Frantic Family” by Patrick Lencioni.  If you read it, great. If not, you should still probably show up to Libeery for some high-quality fellowship.

Deuces!

-CL

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Slow and Low

It’s been said the slow and low playlist is the greatest collection of artists since the We Are The World collaboration.  YHC led the PAX through a beautiful medley of lower body, low to the ground, slow, and intentional movements to get the freakin’ weekend started off right.

TUNES:

PAX:
CCR, Floppy, Vegemite, Brother At Law, YGR, White Cloud, Hot Route, Reba, Hipster, Pocket Chicken, and yours Qly Tampa Libra.

THANG:
Mosey, with 3 tampons (Tampa’s coupons) to the pavilion, alternate coupon carrier every 30 seconds or so.

Group: 10 bulgarians each leg, 20 hand-release merkins, 10 box jumps, 20 captain thors.

3 PAX in the middle do 50 tampon curls in low squat position.

Repeat until all PAX complete curls.

THANG 2:
Rinse and repeat all of the above with 5 block merkins where one side is on the block, the other on the ground, switch sides for another 5.

YHC timed us at 3 minutes for completion. Rinse and repeat with 10 each side, with the goal of beating the 3-minute mark. PAX hit time right on the dot and was rewarded with 5 8-count bodybuilders.

THANG 3:
Mosey to the path. Line up in rows of 3 and perform 20 strict bear crawl steps followed by 5 under-the-fence merkins. Roughly every-other set the first wave drops to the back. This went on for 15-20 minutes.

Mosey to the lot for MARY:
Alabama Prom Dates to match the sensual song selection followed by a round-robin of core-callouts.

COT:
New bEAST SIDE AO launching on Mondays in two weeks. Prayers for intention in all we do.

Don’t forget the post-coitus callout, please. It was an honor to lead you all this morning, tell your significant others I said you’re welcome. Tampa out.

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Racetrack 9-25-19

Temps were perfect in the high 50’s as 11 PAX made their way out to the Racetrack for some fun.

PAX: Boone’s Farm, Toga, Umbrella, Venus, Penny Loafers, Deck the Hollis, JK, Double Check, Olan Mills, Caps Lock, & Black Widow (QIC)

WOR: Quick Disclaimer in the parking lot then head to the parking garage and up the stairs to get things going

SSH x 20

WMH x 15

GM x 10

BAC(F) x 10

BAC(R) x 10

Overhead Press x 10

Seal Claps x 10

Finished up and back down the stairs to the main parking lot of the parking garage.

Thang: Begin in the lot, run to  Maryland Way and head up the hill. Stop at top of the stairs for exercise. Run down the stairs for second set of same exercise. Run through the garage back to parking lot for third set of same exercise. SSH for the six.

Exercises:

R1: Burpees x 15 @ each stop

R2: Merkins x 20 @ each stop

R3: WWI x 25 @ each stop

All in and take a long mosey around the back of the Hill Center to back around the front of Chopt. Find some bar and perform Rows x 15, 3 sets.

Long mosey back to the starting point. This is where YHC had to prevac, and Boone’s Farm took over for Mary and COT. Thanks for the help Boone’s!

Always an honor to lead. Enjoyed it men!

Black Widow

 

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IronPAX final week – The Pound 9/26/19

13 PAX: Double Bird, Professor X, SexEd, Show Me, 3rd Degree, Stats, Creeper, Barney Fievel, Old Hickory, MicDrop, Kermit, Staples, Tebow (QIC)

WARM UP: Hillbillies, SSH, GM, Lunges, Squats, BAC, Merkins

IronPAX 2019 Week 4
3 Rounds:
100 Merkins/Squats, 200yd coupon carry
100 Iron Mikes/Swings, 200yd coupon carry
100 Lunge Walk Steps/Thrusters, 200yd coupon carry

*Each 100 cumulative reps broken up however one would like given the two movement options. It was a choose-your-own adventure where all paths led to the same place – total quad assault. Very clever of the programmers to make us think we had a choice in the matter.

This marks the final week of the IronPAX challenge. At its best, it united the entire F3 Nation, and at its worst, well, we got to see the impossible (scores and times) made possible, so maybe that’s actually a good thing as well.

Great work by all. Fun times. Back to our regularly scheduled programming,
Tebow

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Hide and Seek

PAX: Tampa (co-Q), JK, Black Lung, Frugal, Cowboy, Bagger Vance, Floppy Disk, Venus, Slim Jim, Ocho Cinco. QIC Rosemary

THANG:

Floppy Disk and JK took off for a track workout while the rest of the PAX mosied to the field for a warmup: SSH, Smurf Jacks, WMH, Good Mornings, Merkins

Part 1: Field suicides with 1 burpee at the 10, 2 at the 20, 3 at the 30…50. Bernie Sanders back after each burpee set with burpees every time you passed each 10-yard marker.

Part 2: YHC led the group to the gym and lost Rosemary along the way. Rosemary, gassed from sprinting up and down every hall, eventually found PAX in the weight room and proceeded to put on a beatdown. No running in the halls dude, that’s like a basic rule of school.

2 minute rounds: 50lb farmer carries up/down the gym steps, wall balls, man-makers with ~20lb db’s. I believe we did 4 rounds.

Mosey to lot for COT.

Prayers: Frugal’s co-working dealing with constant pain and related depression, Floppys grandparent diagnosed with Lymphoma, Venus’ friend lost a parent – good reminder to call our friends and check-in on them.

Good work, men. Great Q Rosemary – hope to see more of that!