Backblasts

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F3 Nashville Q Centennial

Gloom Factor: Cool Fall Morning

12 PAX: Bi Centennial man, Hipster, Reveille, Hi-Vis, Caleb Romer(FNG- Outbreak ), Black Lung,Brenton Harrison (FNG – Money Bags), Crawlspace, Right Said, Lepew(Louisville) , Cub Cadet and myself.

WOR:
1x Lap of Centennial Park
15x Good Mornings
10x Imperial Walkers
10x Merkins
10x American Hammers
2 min Plank

Thang:
Mosey up to the Parthenon for a partner exercise of 100x Merkins for each man. Each man did 10x Merkins and the other man would do crunches, then switch till each man did 100. Then mosey around the broken hill and back to the Parthenon.

Again a partner exercise but this time with Dips and holding a squat. One man would do 10x Dips while the man held a squat. This went on till each man had 100x Dips. Then mosey around the broken hill and back to the Parthenon.

Ended with:15x American Hammers
50x Flutter Kicks
10x Reverse Crunches

FNGs were introduced and named and ended with a quick prayer. Thanks for opportunity to lead today!

-Drago

 

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Oldies but Goodies at BW

It has been a while since Nan’tan took a Q in Nolensville due to Pax stepping up to the challenge of IronClad. While TClaps are in order….MOVE OVER.

A Nolensville OG wants to Q, so buckle up!

No theme for today…just embracing the suck and not leaving anyone behind.

14 PAX in Attendance:  Tebow, Typo+, ShowMe, MicDrop, Nimbus 1500, Kermit, Stats, NumbTux, Prof. X (Respect), Glengary, SexEd, OldHickory, Creeper & 3D (QiC)

5:15 for a pre-party showing with Numbtux, MicDrop, SexEd, Creeper & YHC doing a Kermit Appetizer of the THANG (unbeknownst to him) Thanks for leading KermiT. We: jogged around the track, crawl-beared a hill, Copenhagens, Irkins, Bridge Crawl and WWIs.

5:30, let’s do this!

Warm-Up/Disclaimer:

  • Jog around parking lot x 1 (then circle up)
  • SSH IC x 10
  • IW IC x 10
  • Tempo Squats IC x 10
  • Tempo Merkins IC x 10
  • GM x 3 OYO

The Thang(s) 

Opened up the suggestion Box for Royal Burpees: 

PAX perform 10 of each Burpee variation called by various PAX.

We did:

  • Double shots of Jack
  • Hand-release
  • Dancing Bear (aka Regular)
  • Martinis (4 count Mountain Climber with 2 merkins each)
  • Barrel Roll (Aka Feed-n-Seed or Co-Op in Franklin)

Everyone gave max effort to give 10 good form burpees per round.

NEXT…

Partner up for 50 pull-ups as a team. Arms got pumped fast and teams did a great job not letting each other down by working hard and also providing support as needed.

NEXT…

Mosey to the field house for 11s. HRCs at the bottom, crawl bear the stairs, Jump-squats with an OHP at the top, mosey to bottom, R&R

NEXT…

Mosey to the freshly lacquered bridge for a crawl. At the far end, circle up for some MoM:

Pax were delegated to call out a Mary exercise and we performed 10 of each in cadence:

  • Flutter Kix
  • V-ups
  • WWIs
  • American Hammers

NEXT…

Race the pre-vaccing Prof. X back to the parking lot for:

CoT/Numbers/Names

Moleskine

  • 3rd F opportunity: We conclude the Romans 1-3 reading plan today. I have really enjoyed it. If PAX agree, let’s keep it rolling and start the next few chapters next Monday and invite others to join in…AYE?!
  • We need a Q for the Pound…I will gladly take it if no one does by Wednesday night. Your call…
  • Shared a little about the marks of men: being courageous enough to stand up and fight when needed, as well as to let go of comparisons to the past (successes, failures, being wronged, guilt over wronging others). Get up and make a change today (which is the only thing you CAN change). Get back up, and get after it.

What we Learned

  • Thanks to Kermit (cold) & Tebow (hot) for Coffee!!!
  • I am proud of you all! In the 18 months F3Nolensville has been posting there is growth! Let’s keep giving it away and inviting/Emotionally-headlocking (EHing) new guys that need this too. My EH of a lonely 62 year-old golfer during CoT was not very effective. Oh well, let’s keep trying!
  • IronPax is dead.
  • IronClad is Alive and well! Keep logging those posts and 1-3rd F participation!

PostParty: forgotten about.

3D, out!

 

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Bidding IronPax 2019 a Fond Farewell

Conditions: Tinge of Fall in the early morning air

Pax: BnB, Crablegs, Crawlspace, Cub Cadet, Drago, Harvey Updyke (QIC), Hi Viz, High Flyer, Preacher Man, Reveille, Salpal, Slim Jim, T Cell, Vector

14 pax finished off the 2019 edition of the IronPax challenge, with “Sugar’s Pick Your Poison”. After 4 weeks of beat downs, the pax expressed their simultaneous gratitude and disdain for our brothers in Greenwood through 45(+) minutes of dealer’s choice pain on the WEMS football field.

Disclaimer

Warm-o-rama

Run from meeting point (side note: hoping to have the official Westeros shovel flag up and running soon…) around the park, behind the school. Grab a regulation-sized coupon from the back of YHC’s truck, carry it down to one of the gridiron goal lines.

Thang

IronPax Week 4: “Sugar’s Pick Your Poison”

    • 3 ROUNDS FOR TIME OF THE FOLLOWING:
      • 100 cumulative: merkins and/or squats
      • 100 yard out, 100 yard back coupon carry
      • 100  cumulative: coupon swings and/or bonnie blairs
      • 100 yard out, 100 yard back coupon carry
      • 100  cumulative: coupon thrusters and/or traveling lunge steps
      • 100 yard out, 100 yard back coupon carry

Even starting the Main Event at 5:37, the above was more than enough to carry the majority of the pax beyond the 6:15 mark. We understandably lost a few pax around that point, but the majority pressed on until all 3 rounds were complete, and took pride in our collective accomplishment.

Mary

Toted the bricks back up the bleachers to the truck, and rode Beverley Hillbillies style back to the starting point for CoT.

COT/Announcements:

    • 09/27 – Bourbon & Bacon Fest – contact Crablegs for details.
    • 10/29 – Libeery at Fat Bottom Brewery in The Nations. Time TBD. Book is “The Three Big Questions for Frantic Families” by Patrick Lencioni. AoM podcast interview is a good cliff notes.

Pleasure to lead each of you this morning, and to bid a fond farewell to our Greenwood-curated workouts for the next 11 months or so.

-Harvey

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CoQ’d Up

Temp: 67
Gloom: Nil

PAX: Black Lung, Boy Band , Hipster, FTTAL, Deep Dish, Big Stick, Care Bear, Baby Oil, Money shot, PA, T Cell, Hambone, High Flyer, Tampa Libra, Class Pass (FNG), Bagger Vance

QsIC: Big Stick, BV

Disclaimer at 0559:30

Set off at a torrid pace to the upper lot for

WOR:

SSH x 13 IC
IW x 13 IC
Hillbillies x 13 IC
Prisoner Squats x 13 IC

Count off 1s & 2s

THANG: MARSOC Short Card w some Mods as YHC couldn’t remember it all and had to consult digital Weinke multiple times.

30 Push-ups
30 Air squats
30 Crunches
10 Burpees
10 Windmills
Lap
30 Push-ups
30 Mountain climbers
30 Flutter kicks
10 Burpees
10 Cherry pickers (4-count)
Lap
30 Push-ups
30 Star jumpers (or jumping jacks)
30 Back Extensions (“supermans”)
10 Burpees
10 Chain breakers
Lap
30 Push-ups
30 Lunges
30 Hello dollies
10 Burpees
10 Trunk twists

Hand off Q to Big Stick

Multiple passes up the hill in Partner carry fashion.
Once crawl bear to bear crawl.
At the top there were 10 Power Merkins and 20 Squats most of the time except when we did Partner Merkins and Squats.
Finished the day w 10 Pull Ups each then RnR’d for another ten.

Mary:

Flutter Kicks x 60 IC
Thors x 11 IC

TIME

NMM:
Oldie but goodie in MARSOC, I will study it more next time so we can move quicker through the work.
Always a good time w Bigstick on CoQ.
Welcome Class Pass, hope you will return soon.

BH:
Prayers up for friends and family suffering.
Lunch Lady has a big job interview on Tuesday.
IP2K19 Week IV starts tomorrow.

YHC,
BV

 

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F3Nolensville IronPax Week 3 @ BW

9/17/19

Conditions: Dark and menacing gloom but looking forward to a sunrise

Pre-Party:  Numbtucks, 3rd Degree, Staples, Kermit – for an 8 minute miler

PAX: Gaylord Focker, SexEd, Staples, CheezWhiz, NumbTucks, Kermit, HushPuppy, Typo +, ShowMe, Huggy, Tebow, Creeper (QIC)

Warm-O-Rama:  “Ain’t nobody got time for that” this AM, gotta do the…

THANG:

10 Pull-ups

15 Burpee Block Jump Overs

20 Curls

25 Squat Thrusters

30 Gas Pumpers (Reverse Crunches)

Each Round is 100 reps

Rinse and repeat for 43 minutes!

Keep track of your rounds then add up your reps from your partial round to get your total.

Things heard or learned during the workout:

• Kermit is a big fan of Ke$ha
• We long for the past times and experiences of Blockbuster Video (RIP)
• Rex Kwan Do & Jazzercise are still alive & well
• Tebow went BEASTMODE once again with SexEd & Huggy close behind

 

Everybody was killing it today – proud of each of you HIMs for “doing your best & forgetting the rest (Tony)” – it really is YOU vs. YOU!

Today’s Playlist:

My personal TOP 13 Pro Wrestling Entrance Theme Songs Vol. #1 if I ever enter the WWE (more to come?!?):

You Give Love A Bad Name – Bon Jovi

Can’t Feel My Face – The Weekend

Paradise – Coldplay

Mountain Music – Alabama

DJ Got Us Fallin’ In Love – Usher

Eye of the Tiger – Survivor

Don’t Stop Me Now – Queen

Crazy Love – Hawk Nelson

Your Love is My Drug – Ke$ha

Overdose – Lecrae

The Boys Are Back In Town – Thin Lizzy

Jesus Freak – DC Talk

A Sky Full of Stars – Coldplay

COT & Prayer Requests:

We talked about the 43 ft. of leadership – that we should be “out front” with our leadership within our families and our workplaces – lead as fathers, husbands, men of God

Iliza – little 16 mo. old girl that NumbTucks knows is have a number of complications – pray for her healing and give peace to her mom and dad

For God to make us the men He has called us to be

Announcements:

Nolensville/Franklin Convergence THIS SATURDAY – 5:30-7:00 am @ Battleground

-peace brutherrrrs

Creeper

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Q the Huggy

GLOOM FACTOR: A glorious morning with a breeze. Big thanks to the Sky Q.

Pre-Party – KermiT, Staples, NumbTucks, Barney and 3rd Degree

Main Event PAX: Stats, Staples, MicDrop, KermiT, Show Me, Old Hickory, Barney, Hush Puppy, SexEd, Professor X (Respect), 3rd Degree, NumbTucks, TV Guide, Huggy (QIC)

Moleskine

What a great morning it was to be alive and blessed to be in the gloom with this group! YHC was extremely thankful for the opportunity to lead this morning. It’s been almost two months since I became part of the Nolensville tribe, and I couldn’t be more excited about the brotherhood that I feel with y’all! Thanks for coming out!

Disclaimers/Warm-Ups

Disclaimer

Show me lap

Circle up for:

SSH x 15

Imperial Walker x 15

Squats x 15

LBAC fwd x 20 DO NOT RECOVER

LBAC bwd x 20 DO NOT RECOVER

 

Thang 1

A BIG, MEATY BURPEE SANDWICH

Mosey to the football field.

15 merkins on the west goal line, run to mid-field and knock out 5 burpees, run to the east goal line for 14 squats, run to mid-field for 5 burpees, run to west goal line for 13 merkins, 5 burpees, 12 squats etc. You get the idea. We counted all the way to 1.

All in then 10 count.

Thang 2

ANIMAL WALKS

All PAX lined up on the sideline of the football field.

Round 1:

Bearcrawl halfway, forward crab walk the next half, then mosey back and hold until all in.

Round 2:

Bearcrawl halfway, backward crab walk the next half, then mosey back and hold until all in.

These were for sure CSAUP, but everyone loves a little CSAUP, right?

Thang 3

Mosey up to the concession stand and immediately find a spot on the wall for a 2-ish minute BTTW hold.

Recover

Seals x 20 OYO

All in and mosey back to picnic table shelter for Mary:

LBCs x 50

Box Cutters x 15

Freddie Mercury x 60 Seconds

High plank to right arm up, 10 oblique dips. Both sides.

CoT

Count-o-rama, Name-o-rama (No FNGs)

Announcements:

  • Nolensville/Franklin convergence this Saturday. FORGE WILL BE CLOSED.
  • Third Thursday Lunch today at Cabo’s in Nolensville. 11:15 am.

YHC took us out with a prayer. Helluva morning today, HIMs!

 

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Salacious Supersets for Sweater Season

People always ask me, “Tampa, you always look so good in a sweater, what can I do to fill out my cable-knit?”

I’m glad you asked.

Warmup, partner up, mosey the bus loop and back around to the weight room:

8-10 db chest press (Rx: 65lbs) // 20 bench irkins
8-10 single-arm db rows (RX: 70lbs)  // 15 incline bb rows
8-10 hammer curls (RX: 35lbs) // iso chin-up
8-10 skull crushers (RX: 35lbs)  // 20 bench dips
8-10 single-arm db shoulder press (RX:45lbs)  // 20 HR merkins

Round 1: Partner 1 does a set 1 (ex: chest press) while Partner 2 does db farmer-carries (RX: 50-65lb)  down the stairs and back up. Swap, repeat next set.

Round 2: Repeat but replace farmer-carry with Lt. Dan down the hall and Bear Crawl back.

Mosey to the lot with quick Mary

PAX: Frugal, Grease Trap, Money Shot, High Flyer, Red Skull, Big Stick, Prevac, JK, Too Tall, Venus, and your Qly.

Prayers: Grease Trap gettin’ the ole snip today.

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Blue Falcons Fly

7 HIM posted this morning for a bit of fun and games.
Black Lung, Bicentennial Man, Defrost, Florida Man, Right Said, Drago, and yours truly.

WOR:
10x Windmills
10x Good Mornings
10x Imperial Walkers
10x Hillbillies
10x Little Baby Arm Circles Front
10x Little Baby Arm Circles Back
10x T Claps
10x Merkins

Thang:
Mosey up to the Parthenon for a game of Leapfrog all the way down one side of the temple and Buddy Box Jumps on the way back. Then mosey to the broken hill for a round of Blue Falcon.

Team 1 gave Team 2 a workout of 7s with Burpees at the top of the hill and Atomic Merkins at the bottom. Team 2 handed Team 1 a pyramid up to 10x and back of Merkins, OH Presses, and Big Boy Situps. Team 1 completed their given routine the quickest, but all HIM offered to do the 5 penalty Burpees.

Then, for a game I’m calling the Jerk-off (for being a jerk of a Blue Falcon), each team had to do the routine they created with an upgraded penalty if you didn’t complete your own plan the quickest. But again, each HIM offered to take the 10 penalty Burpees after Team 2’s victory.

Ended with something I’m calling In-n-Outs (plank to floating table pose) and called it a day.

QSource afterward consisted of Right Said and myself discussing Consistency, routines, and leading by example.

Thanks for the privilege of leading today!

-Reveille

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9/16/19: Iron Pax Week 3

Location: Westeros

Conditions: 70 degree humidor

QIC: Pumpkin Spice

PAX: Black Lung, BNB, Crablegs, Cub Cadet, Drago, Hi-Viz, Porcelain, Reveille, Right Said, Slim Fit (FNG), T-cell, Vector

THE THANG

Warmorama : Early PAX did some LBAC, rLBAC, Michael Phelps, and general stretching to account for the lack of warmorama time allocated for Iron Pax Week 3.

PAX collected their coupons and moseyed over to the playground for the main event — AMRAP of the following exercises in 43  minutes:

  • Pull-ups x 10
  • Burpee Coupon Jump Overs x 15
  • Coupon Curls x 20
  • Coupon Squat Thrusters x 25
  • Gas Pumps (reverse crunches) x 30

Those nursing upper extremity injuries did the following exercises instead:

  • 90-Degree Leg Raises x 10
  • Toe Tap Coupon Jump Overs x 15
  • American Hammers x 20
  • Couponless Squat Thrusters x 25
  • Gas Pumps (reverse crunches) x 30

MOLESKIN

  • T-cell rocked out a group best of 610 reps
  • Welcome FNG Slim Fit, who crushed his first workout
  • T-claps to Crablegs for bringing Electrolyteria — which enjoyed an unprecedented mid-workout utilization by multiple PAX
  • Comments were made that Blue Mule would have destroyed this workout. But, alas, he’s off in Eastern Europe taking names

BULLHORN

  • Continued prayers for Porcelain’s 2.0 and M to continue in their good postpartum health
  • Porcelain’s dog just had a splenectomy. Did they also get their appropriate vaccinations for encapsulated organisms? I think I heard Vector offering his personal supply of immunizations.

– Pumpkin Spice

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A Defiant 8 did the Tellier WOD

GLOOM:  none, whatsoever.  It was a very nice morning.

PAX: MicDrop, Glengarry, Creeper, Snowball, DoubleBird, Swinger, Professor X (respect), Typo+ (QIC)

Warmups/Disclaimers:

15x SSH IC

15x Seal Jacks IC

10x Squats IC

Stretch Routine – Guided

 

THANG: Time to get started!

5 Rounds. Each round add an exercise to the previous round exercises.  Run down the parking lot and back between rounds.

R1: 10 Burpees

R2: 10 Burpees, 25 Merkins

R3: 10 Burpess, 25 Merkins, 50 Lunges (each leg is 1)

R4: 10 Burpees, 25 Merkins, 50 Lunges, 100 WWII’s

R5: 10 Burpees, 25 Merkins, 50 Lunges, 100 WWII’s, 150 Squats

 

Every PAX was getting after it!  We almost completed the last round before Q called it!

 

CoT:

Count-o-rama, Name-o-rama, Announcements, Prayer Requests

MicDrop – prayers for his M’s new medicine dealing with Psoriatic Arthritis.

Snowball – one brother and family are coming back to TN from missions to have their baby.  They are staying with Parents (and other brother and family) in Memphis.  Baby due in October.

 

Shout-out to DoubleBird for setting a PR on Burpees today!  #inspirationmotivation

 

Third Thursday Lunch is this week.  11:15am at Cabo’s Mexican in Nolensville.  Deets on #2ndF slack channel.

 

Q ended with a message from his readings on Pride:

“Pride is an epidemic vice.  It is everywhere and manifests itself in many ways.  As much as we may hate to admit it, we all have pride, each and every one of us.  The is not “Do I have it?” but, “Where is it?” and “How much of it do I have”?  We all have the tendency to think too much about ourselves and too much of ourselves.  Amy Carmichael once said, “Those who think too much of themselves don’t think enough.”  Here is what God says about Pride.

“Do you see a man wise in his own eyes?  There is more hope for a fool than for him.”  Proverbs 26:12

 

TYPO+