Backblasts

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III Pillars – 5/14/2019 – 7s Heaven

Conditions: Crisp, 48 degrees, gorgeous overall

8 PAX: Nibbler (F3 Metro), En Fuego, Toothless, Bare Back, Covenant Eyes, Trapper Keeper, Boone’s Farm, Crablegs (QIC)

Warm-a-Rama: 

  • PAX started with a quick Micro Mosey to a flat part of the parking lot for SSH, LBACs+Seal/Overhead claps + Moroccan Night clubs, followed by squats and some good mornings.

Thang:

  • PAX made a mumble chatter filled mosey towards mount covenant and set up shop on the safety of the parking deck just across from the entrance. Today’s workout was a simple set of 7s, and after a bit of confusion/ word salad from the Q, the PAX got started with the 7s(sets’o’5)
    • Merkins (in sets of 5) at the bottom of the hill (30, 25, 20, etc..)
    • Travel the length of Mt. Covenant
    • Partner rows/curls at the top (5, 10,15,etc..)
  • This turned out to be a bit of Lethal Simplicity and, as has been tradition for the month of May, the Q’s eyes were bigger than his exercise tolerance. Most PAX stopped a trip or two shy of the overall mark.
  • We took a mosey back to the level ground of the III Pillars parking lot for 4-5 min of MARecoverY with stretching. YHC suffered a calf injury on the final hill trip that will likely lead to me being the Q of the #ModSquad for the next week or so.

Announcements

  • Prayers for Ludwig’s wife and family during time of recovery for surgery
  • Continue to donate to Porcelain’s fundraising campaign for this weekend’s Ironman 70.3 in Chattanooga
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Broken Wheel – 5/14/19

14 PAX: 3rd Degree, Numbtucks, Stats, TypO+, TV Guide, Mic Drop, Creeper, Kermit, Mufasa, HotNReady, Scrooge, Staples, Inspector Gadget, Tebow (QiC)

Warmup: quick ShowMe lap, then
2 rounds, 10 reps each of SSH, Merkins, & Squats, then
GM, WMH, and lunge stretch

Main Event
Partial lap with medic in hand around the track to the football field which was in pristine and damp condition for:

Sally – squats

Then, from the sideline:
11s – V-ups & supermans (5 MC & run to opposite sideline after each set of 11)

Then, from the goal line:
15 MC merkins, bear crawl to mid-field
15 iron mikes (each leg is 1/2), bear crawl to opposite goal line
15 burpees
rinse and repeat back to the opposite goal line with 10 reps of each and crawl bear

3rd Degree may have won that race, but you’re all winners in my book. Participation trophies for all of you

Already fairly soaked, we circled for a little Mary right there in the wet grass:
AH, WWI, alternating high to elbow planks, Imperials

Several PAX raged hard with Pre and Post Parties led by Creeper. Nice work, fellas.

Announcements
– F3 Dads this Sunday 5/19, 3:00pm @ Nolensville Park
– 2ndF Saturday 5/25, 6:00pm @ Staples’ barn for brisket smoked by Numbtucks; possibly the most anticipated 2ndF to date; we may need t-shirts made for this event; TV Guide, start working on Barn and Brisket art; mouth is watering already; Numbtucks will buy the meat (USDA Prime only), and we will reimburse him + tip + drinks + whatever else for holding down the pitmaster duties

Be praying for Scrooge’s Mom as she gets back test results Thursday, and for Soccer Mom

Good work, everybody
-Tebow

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Zachary D. Tellier (Hero WOD)

Pre-Party: 3rd Degree Led
 Pull-Up & Dwarf Kick Apocalypse Typo+, Staples, & 3rd Degree started at 10 and went down to 1. NumbTucks came on  but after attempting one pull-up decided not to do anymore because of 3rd degree’s workout on Saturday

7 PAX in attendance for the main event: Typo+, Wolverine, 3rd Degree, Hush Puppy, Staples, Swinger, NumbTucks (QIC)

Warm-up/Disclaimer:

  • Warm Up Lap
  • Tempo Squats IC x 10
  • Stretch OYO

    Thang:
    10 Burpees10 Burpees
    25 Merkins

    10 Burpees
    25 Merkins
    50 Lunges

    10 Burpees
    25 Merkins
    50 Lunges
    100 WWIIs

    10 Burpees
    25 Merkins
    50 Lunges
    100 WWIIs
    150 Squats

    This workout was in honor of Sgt. Zachary D. Tellier who died September 29, 2007 in Afghanistan helping rescue several soldiers from a burning vehicle and returning fire.

    CoT/Numbers/Names

    What We Learned:

    • This workout was in honor of Sgt. Zachary D. Tellier who died September 29, 2007 in Afghanistan helping rescue several soldiers from a burning vehicle and returning fire.
    • This week we started off thinking about sacrifice. Shared verse from Matthew about taking up your cross and following Christ. To live for Christ means to die to yourself daily.
    • May 25th 6pm(ish) we will have a get-together and eat some brisket. Location and details coming soon.
    • Pray for HushPuppy & Wolverine who have tests this week, pray for 3rd Degree for wisdom concerning job stuff.

    Post-Party: 3rd Degree Led
    NumbTucks & 3rd Degree did 10 Merkin Yoga variation thing, call 3rd Degree for the name.

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Murph Sandwich @ TheForge

Pre-Party: YHC led Staples & eventually Old Hickory & Creeper got in on a Bearway to Heaven. YHC wanted to up the ante so led off and ended with 10 burpees. BearCrawl Slice of Bread…delicious.

16 PAX in attendance for the main event: Creeper, Kermit, Kermit’s FNG Art: AKA “PollyWog”, RagDoll, Staples, Swinger (2 in a row, well done!), Old Hickory, Nimbus, Numbtucks, ShowMe, Mickey, Mufasa, LMP, CheezWhiz, PlayBoy, & 3rd Degree (Q) got after it.

Warm-up/Disclaimer/Intro to F3 for newbies/BattlePlan:

  • ShowMe Lap
  • SSH IC x 10
  • SJ IC x 10
  • IW IC x 10
  • Tempo Merkins IC x 10
  • Tempo Squats IC x 10

Explained the concept for today: modified Murph. Great standard to measure fitness over time as it is done for best time. Lets Get it! I scared the PAX when I mentioned the routine and that it was done FOR TIME, but they thought I said 4 times….I could see why that would be scary!

Since the football field was locked (bummer!) we ran around the schools until 1 mile complete and ended at the elementary school pain ground for the rest of the Thang.

Thang:

Image result for murph

We ran against the clock with this one and had to be cut short in order to get in the end mile. We moseyed again around the high school and pond, ending back at the shovel flag for CoT.

No Mary, no time!

CoT/Numbers/Names/Christening of FNG

What we Learned:

  • Today’s workout is a CrossFit routine in honor of Lt. Mike Murphy (Commanding officer of Marcus Luttrell of Lone Survivor). He was a true HIM who led and served others at the cost of his own life.
  • Mufasa and Numbtucks (that I know of) got 90-100% of the reps done! Great job! This routine is a good marker to measure your progress every time you attempt it. Keep after it!
  • Awesome to have PollyWog join in on the fun today. He looks like Kermit’s older twin, but is named after a frog’s offspring…you figure that one out…
  • Swinger posted twice in a row and is staying after it. Keep it up!
  • I’m thankful for NumbTucks, Nimbus and Mickey pacing me and talking to me throughout the day. Sorry if I was sucking wind too hard to talk much. That’s what coffeeteria is for! 🙂 Seriously, thanks for pursuing me and pacing me and sharpening me. I need you guys…
  • YHC shared a quote from another man who gave his life in service to others: Jim Elliot. “He is no fool who gives what he cannot keep, to gain what he cannot lose.”  If you want more info, to discuss or debate, hit me up and let’s get some coffee or happy-hour to discuss further…

Post Party: 6 pax got in on a BearBrawl Suicide: 2, 3 and 4 parking space widths. Nimbus, YHC, RagDoll, CheezWhiz, (ShowMe and LMP? I think?) This was the bottom slice of BearCrawl bread that completes the Murph Sandwich. I got my fill! And yet I’m hungry for more…

BullHorn:

  • Memorial Day CSAUP including preparty Murph set for 5/27/19. Brentwood YMCA, Preparty, Hero of the Day Workout 6-7, then Ruck Post-party.
  • RagDoll is planning our first ever F3Dads local event for May 19th, Sunday afternoon. Free event with kid-friendly 45 minute workout with fellowship time afterwards. Message RagDoll for more info.
  • 3rdF going on currently with a Creeper hosted devotional short daily reading and discussion on the Bible.com app. Check it out! HERE
  • NumbTucks will also be reading and leading a 3rdF discussion June 29th after the Forge on the Dude’s Guide to Manhood. You can check it out and buy it HERE
  • Upcoming 2ndF Brisket Smoke and Sampling at NumbTucks in the works. Details on the Slack channel.
  • Has it been a while since you posted? (MuRSA, Pocahontas, Sprinkles, Cooter, AuntBea, Aby, A-Bomb, MallCop, Bernie, SnowBall, Jinxy Cat, Gilligan, Quickie, Lovie, BeerGoggles, VonTrapp, Udder, NedRyerson) NOW IS THE PERFECT TIME to get back in this. Catch up on what you missed in backblasts HERE 

Stay on the Path…3D-out!

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Perambulating Bears and Burpee Broadjumps at Racetrack

PAX: Umbrella, Offshore, Bedpan, Leatherneck, Lifechamp, Doublecheck, Pennyloafers, Blackwidow, Olan Mills, Boonesfarm, Loveboat, Big Bang

QIC: Tiny Dancer

(Mosey to parking lot of parking garage)

Warmarama

12 SSH, 10 LBAC (forward and reverse), 10 slow and low squats

Buy in: 100 merkins OYO; soundtrack: Come and Get Your Love, Redbone

Thang: 

Part 1: Assault on Parking Garage

Pax made their way from ground to 5th floor of parking garage as follows:

– odd ramps: burpee broadjumps

– odd flats: bear crawl

– Even ramps: walking Lieutenant Dans

– even flats: crawl bears

At 5th floor, PAX sprinted up to the top stairwell of parking garage and back down stairs.

(Mosey to Racetrak)

Part 2 – Short Dora

Pax split up into pairs. The non-exercising partner ran one lap of the racetrack

– 80 merkins and 100 Happy Crunchy Frogs

– soundtrack: Crossroads, Bone Thugs and Harmony, Ace of Aces, The Fearless Flyers

(mosey to starting point)

Buyout: 10 merkins

Welcome back Bedpan and Loveboat after long hiatuses!

Prayers for Spicola!

Remember that the F3 Spring Hill launch is Saturday, May 18, 2018, at Harvey Park, 6-7am!

It was an honor to lead you men.

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The Pound Plays 4 Square

17 PAX in Attendance : Scrooge, Mickey Mouse, Playboy, Mufasa, Inspector Gadget, Creeper, Barney Fivel, Nimbus 1500, Sterno, Tebow, Stats, Staples, Altidore, TVG, Old Hickory, Swinger (FNG), and YHC Kermit on Q.

Pre-party…. @ The Painground

Kermit, Creeper, Staples, & Stats

5-4-3 on the Minute

5 – Pull Ups

4 – Merkins

3 – Toes to Bar

With a little Colter Wall on the speaker.

Medic –

NTB, Judah and the Lion, Greta Van Fleet, and Dubstep to keep our minds right.

5:30a.m. starts with a quick intro and the fine print details.

WarmUps :

GM’s OYO

Q describes the Thang for the day

15 SSH’s IC

Finish off with some Willie Mays Hayes

Thang

Pax number off in 4’s and Q explains the exercise.

Image below should help to explain:

At each zone (Labeled as Group) the group completes assigned exercises OYO while 1 PAX traverses via MoT to the opposite corner of their zone and completes assigned exercises then PAX traverses back via MoT to group zone and next PAX repeats. This continues until all PAX have completed 2 rotations or the 9 minutes is up. After 9 minutes each group rotates clockwise to the next zone. Exercise continues for 4 rotations equaling 36 minutes.

Mary-

We polished it off with a few more GM’s OYO

Post Party – 

Facilitated by Sterno, and off course it was,…. (DUN DUN DUN!!!!)…..

10 Blockees, cause that’s what Sterno does when we have Block Coupons.

Other News-

  • 3rd F opportunity:

Continually lifting up our brother Soccer Mom in his fight to spread the Kingdom in Africa.

Staples mom with a possible dementia diagnosis

Scrooges mom MRI results

  • 2nd F opportunity:

Ragdoll is putting together a F3 Dads event May 19th

NumbTucks is in the process of scheduling a brisket night

Check Slack for details

Big thanks to all you guys. Im very thankful for each of you and allowing me an opportunity to serve in your lives.

Peace out!

-Kermit

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The Hill 5/9/19

PAX: Big Stick (QIC), Foxtrot Talks A Lot, Boyband, Lumbergh, Red Skull, Too Tall, Yard Sale, Money Shot, Life Champ, Frugal Macdoogal, Razorback

Here’s what went down:

Disclaimer and mosey to the weight room to grab 15-25lbs dumbbells and head outside.

  • 100 Second Plank
  • 90 WWI
  • 80 Walking Lunges
  • 70 Weighted Squats
  • 60 Merkins
  • 50 Amphitheater Jumps
  • 40 Dumbbell Overhead Press
  • 30 Dips
  • Mosey into weight room
  • 20 Pull Ups
  • 10 Burpee Pull Ups
  • 5 Burpee Pull Ups
  • 5 Pull Ups
  • 10 Dips
  • 10 Overhead Press
  • 10 Amphitheater Jumps
  • 20 Merkins
  • 20 Squats
  • 20 Walking Lunges
  • 20 WWI
  • 60 Second Low Plank

Prayers for Kate’s surgery on Monday as well as Ludwig and the entire family.  Check out Slack to see how you can help out during this time.

Next Week is our 2 Year Anniversary at The Hill – come out and be a part of the festivities.

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5/6/19 – Purple Cow Honors SSG Loredo

namesake photo

8 HIM showed up Monday morning to get a little better today than they were yesterday.  Weather was perfect 50 degrees and the only gloom present would have been self induced.

PAX: Offshore, En Fuego, Boone’s Farm, Leatherneck, Black Widow, Olan Mills, Penny Loafers, Umbrella (QIC)

WOR:  Mosey the long way to Brentwood High football field and track for:

24 x SSH, 24 x BAC forward and reverse, 24 x squats and a few good mornings and WMH OYO while Q laying out the Thang.

Thang:

Today we honored SSF Edwardo Loredo who sacrificially gave all on 6/24/2010 leaving behind a wife and three children.  The workout today first posted in his honor on 12/31/12 and consists of the following:

6 Rounds:

24 Merkins/24 Squats/24 WWI’s/400m run – we subbed in the WWI’s for walking lunges.

Upon completion of 6 rounds of work the PAX moseyed to the goal line of BHS football field for 4 x 50 yard sprints followed by 3 x 100 yard sprints to close out the Thang.

Mary:

24 x J-Lo’s & 24 x Flutters

COT: Closed out the morning with a reflection from yesterday’s gospel reading at mass taken from John 21 when Jesus reappears to the disciples as they are fishing.  He asks them how many fish they have caught and as they respond “none”, he instructs them to cast their net on the other side of the boat.  When they do, their haul is so large they can’t get it back in the boat.  The takeaway for me was this….How many times do I try to do things my way as the disciples were when they were fishing?  When I consistently try to do things my way, my results are often like the results the disciples were having on their own.  But once Jesus got involved, their nets overflowed.  What would happen if we all died to ourselves a little bit more this week and asked God to be a bigger part of all aspects of our lives?   Just this week…

It was an honor to lead this morning.

Peace out,

Umbrella

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Carmen Sandiego Stole Barney’s Coupons!

Image result for carmen sandiego

Conditions: 56 and partly cloudy. Sweating season.

Pre-party led by 3rd Degree consisted of 8 rounds of 5 pull-ups, 4 merkins, and 3 of toes to bar. Attended by Numbtucks, Kermit, Staples, Creeper, and Stats.

19 PAX chased Carmen around the world including: Barney Fievel (YHC), Show Me, Staples, Hushpuppy, Peaches, Ragdoll, Mufasa, Inspector Gadget, Kermit, Stats, Tebow, Nimbus, 3rd Degree, Creeper, Wolverine, Nacho Libre, Scrooge, Numbtucks, and TV Guide.

Intro and Disclaimer

Warm-up: 30 SSH IC, 15 squats and 10 seal jacks IC.

Carmen Sandiego is one of the world’s most infamous, cartoon thieves, with a long history of stolen art, diamonds and rare artifacts. This time, she really outdid herself and stole Barney’s precious coupons! This morning, we’ll chase her to the ends of the earth and take back whats ours!

Thang/Location #1: Nolensville, TN, USA

This is home base, our training grounds. Let’s get ready for the chase ahead by busting out 10 burpees on the minute for 5 minutes.

PAX jumped on Indian Airlines after Barney received a tip that Carmen had been spotted somewhere in India. Don’t ask why we’re taking Indian Airlines TO India. There will be no questions on Indian Airlines. PAX Indian run to the upper part of the park.

Speed bump: Somebody got some bad Indian food and tossed cookies all over the plane. Let’s put down and get cleaned up. Perform 20 box jumps on the bleachers.

Thang/Location #2: Himalayan Mountains

We’ve tracked Carmen to this mountainous region, but don’t know exactly where she might be hiding. Let’s search the mountains thoroughly by bear crawling 10 “steps” down the mountain diagonally, then crawl bearing 10 steps back up. Repeat this 10 times until you’ve searched the region. Looks like we just missed her! Let’s jump back on Indian Airlines and keep searching…

Thang/Location #3: Rio de Janeiro, Brazil

Barney received a tip that Carmen is hiding somewhere in the favelas, or stacked shanty towns of Rio de Janeiro. Let’s book it there on the double by taking Indian Airlines (Indian run to elementary school playground). Climb the favelas and chase Carmen down by performing 10 pull-ups (or under doggies) and sprinting to the far fence. Repeat 10 times. Still no sight of her, let’s keep looking!

Never did see Carmen, and we just spent thousands of dollars shuttling us all over the world for $30 worth of rocks from Lowe’s. We may not be bright, but we look good. Next time, Carmen!

Mary

CoT

Post-party also led by 3rd Degree. Numbtucks, Ragdoll, Creeper and Nimbus got low and kicked 10 dwarfs. Nice dwarf kicking, boys.

-BF-

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III Pillars – 04.30.19 – “Super Dora”

6 PAX hit the beautiful blue track at III Pillars for a heroic edition of Dora 1-2-3. Conditions were super.

QIC: Princess Aurora

PAX: Boone’s Farm, Deuce (WL-Jackson), En Fuego, R/eddit, Tampa Libra

THE THANG:

Disclaimer with a quick interruption by En Fuego to punish the PAX for failing to complete his challenge of serving our wives with one random act of kindness. 12 8ct Body Builders later, we took a mosey around the lot and up to the track for a COP:

  • SSH
  • SnL Squats
  • WMH
  • LBAC F/R
  • Merkins

Partner up and mosey over to the playground for a Jump/Pull superset, a staple in any superhero’s training program. P1 performs SSH x 75 while P2 performs pull-ups AMRAP. Flapjack. RnR x2 with every person having one opportunity to sub the SSH with the heavy rope jumps.

Keeping same partners, mosey back to the track for Super Dora. P1 runs a lap around the track while P2 performs the exercises, tagging out after each lap until all reps are complete.

  • Peter Parkers x 50 (each side)
  • Iron (Man) Mikes x 75 (each side)
  • Captain Thors (1 BBS+4 American Hammers) x 100

Time for a blind buddy run in honor of Vision. P1 closes his eyes and runs the track while P2 verbally and physically guides them. Flapjack.

Back to the parking lot for a little Mary and COT/BOM.

MOLESKINE:

Great to have R/eddit back out and Deuce joining us from Jackson, MS. Many collisions were narrowly avoided during the blind runs, but I believe all fully trusted their partner and never opened their eyes. It’s possible that Boone’s Farm ingested some Super Soldier Serum as he seemed to be the most fit and agile. Tailgate coffeeteria was especially enjoyable.

BULLHORN:

  • Nolensville killed it with 28 at the inaugural CSAUP,  The Gauntlet. Look out for these guys!
  • 5/27 – Memorial Day Murphocalypse at Concord YMCA – 0500 – Come for the Murph, power through the WOD, and stay for the Speed Ruck
  • Redesigned Scorpion shirts should finally be coming!

PA out.