6 joined us today. @deepdish and @cowboy were early and late participants as they ran the big loop.
@Ringo, @moneyshot, @porcelain and myself held down the fort.
With Job Rocker 2.0 in hand, we moseyed to the tennis court.
The play list was all Eric Clapton. Old and new stuff. Apparently @moneyshot thinks that Clapton is boring and soulless. I beg to differ.The WOD-
Warmup for 5 minutes
Then begin the Agassi Adventure. @porcelain looked up on our website the new found term for “suicides” as this is no longer PC. Apparently Andre hated running them on the tennis court, so the term “Agassi’s” was born.
Buy in on the baseline-
10 merks
10 dry docks
10 thrusters
10 dips
10 Freddy Merc’s
Then regular Agassi (running to free throw line, then half court, then opposite free throw line, then far touch line).We proceeded to do this 8 times in total.
5 exercises To buy in the
3 regular running Agassi’s
1 side shuffle with hands upThen small break that consisted of each man standing under their own basketball net and proceeding to do full squats then explode to touch the net with both hands.
This exercise was timed for a full 4 minutes with no break.Then back to Agassi’s with the 5 exercises on the baseline to buy in.
2 sprinting full in under 32 seconds as group with @moneyshot winning
Then 1 crawl Agassi – first bear crawl(1/4), crawl bear (1/2), bear crawl (3/4), then crab crawl to far touch line and bear crawl home.
Then broad jump burpee Agassi.
Then Mosey to tennis court for another full court Agassi with net included.
Then mosey to parking lot for 7 minutes of Mary
Mixed bag of Margaret’s, Lbc’s, ankle touches, skyTouches, Ww 1’s, and Plank to finish.
Excellent work men. 100% attendance at coffeeteria.
It’s always fun hearing Deepdishes stories. Ask him next time you see him about his Lexus. 😊
Bomber – 01.01.21 – “NYD Divergence”
12 HIM braved the rain for a full-body assault to kick their 2021 off with a wonderful burn.
QIC: Princess Aurora
PAX: CB, Crablegs, Crawlspace, Cub Cadet, Hi-Viz, Michelin Man, Red Skull, Siri, Toothless, Vector, Whataburger
THE THANG:
After the obligatory wishes of Happy New Year and the disclaimer, mosey up to the clubhouse circle for COP:
- SSH x 21
- LBAC x 10
- OH Claps x 10
- R LBAC x 10
- WMH x 10
- SnL Squats x 10
Head over to the covered breezeway to find some dry ground for the main course. The start of a new year is the perfect time to take a measurement of our fitness. The idea behind this Benchmark WOD was to make it something easy to replicate throughout the year to mark progress. All you need is your body and less than 20 sq ft of space.
AMRAP for 21:00.
- Ab Thrusters x 5
- Merkins x 10
- Squats x 15
- Prone Snow Angels x 20 (face down, perform arms portion of snow angel)
With our number of rounds completed personally noted, it was time to actually get wet and mosey down to the low wall back at the flag. 2020 may have beat our “butts,” but we put it “behind” us and showed 2021 who’s “boss” with this posterior-focused circuit. All exercises x 20 (each side where applicable). 3 rounds total.
- Jane Fondas
- Elevated Single Leg Hip Thrust (foot on low wall)
- Frog Pump (APD with soles of feet together and heels pulled toward crotch)
- Explosive Bulgarian Split Squat (rear foot elevated, explode up out of split squat enough for foot to leave ground)
Time to shake out the legs and get some running in. Hill sprints up the driveway to the stop sign nonstop for five minutes. Rest as necessary.
Finally, PAX circled up in lot to give the lower body a break and get our Blackjack Webb on. 1:3 Merkin:Air Press (from knees). Ladder up to 7:21.
Breathing a sigh of relief after that final air press, it was time for Mary. All exercises x 21 IC (single count)
- LBCs
- Flutter Kicks
- Box Cutters
- Scissor Kicks
- Leg Raises
COT/BOM
MOLESKINE:
Really proud of the guys that showed up in the face of what was supposed to be some nasty rain, and I was pleasantly surprised that it actually let up for basically just the hour we had together. Qing the NYD workout is always fun for me, and I’m really grateful that the PAX haven’t voted me out of that role yet.
I shared some words about today really being no different than yesterday with the exception that a few numbers on the calendar changed, and I firmly believe that. A quick rollover of the clock isn’t enough to heal the hurt and brokenness in the world. Thankfully, it’s also not enough to wipe out all the good and right things we’ve experienced over the last year. However, one can’t argue the mental shift that occurs at the start of something new, and I would encourage all of you to think about what you’d like to accomplish this year and set goals to achieve it. Most importantly, invite someone into that pursuit because it’s the accountability and encouragement that will make the difference in seeing those goals through.
BULLHORN:
- Crawlspace on Q next week at Bomber
- Check out Big Bang’s message about the Backyard Ultra to support Spicoli. Kicks off tomorrow and involves *a lot* of running.
- Go Tigers.
PA out.
Black Belt Training – 2020/12/21
PAX: Wedding Singer, Olan Mills, Toga, Blackwidow, Venus, Hugs Not Drugs
QIC: Boone’s Farm
Disclaimer and mosey to the BHS track for 1 lap warm-up for work on football field:
Thang:
My kids are training for their Tai Kwon Do black belts, and in addition to all the kicks, etc there is other physical accomplishments that they are training for so the PAX had the chance to participate with some add-ins:
- SSHx25 IC
- sprint to 50 yard line
- Merkinsx20
- sprint to opposite end zone
- WWIIx20
- sprint back to 50
- squatsx20
- sprint back to end zone
- RnR for 8 total rounds
Had to cut off after 8 rounds for time, Mosey to start
Announcements: Umbrella 12 days of Christmas meet at top of parking deck for Racetrack. Prayers for Wedding Singer’s daughter and uncle with COVID. Continued prayers for Umbrella’s family.
Thankful Advent gives us opportunity to reflect on promises fulfilled and also look toward yet to come. Our hope is not in princes but the One who is truly unshakable regardless of circumstance.
Always an honor to lead.
Boone’s
Trust me… it’s getting easier
PAX: Umbrella, Toga, Black Widow, Not-a-sport, Double Check, Venus, Offshore, Nurse Rachet, Penny Loafers, Olan Mills (QIC)
Rendezvous at the garage. Disclaimer & mosey around the garage stalling for the uninformed to arrive.
Little warm up with some SSH, BACs, Good Mornings, Willie Mays Hays
Thang:
3 sets with 2 exercises each. Each set starts with 15 reps of exercise 1 next to stairwell, run to opposite end of the garage for 15 reps of exercise 2, run back to stairwell and up to level 2. Decrement reps by 1, rinse and repeat up to level 5. People’s chair back at level 1 waiting for the six. Start set 2…
Set 1: WW1 & 8 count bodybuilder
Set 2: Toe-Knee’s & Burpee
Set 3: American Hammer & Merkins
Pleasure to lead you guys this morning.
12 Days of Christmas up next week. Currently it’s record against the PAX is 3-0. Come help us get our first victory.
Two Much Coffee
PAX: Boone’s Farm, Penny Loafers, Nurse Ratched, Hugs Not Drugs, Toga (QIC)
Gloom Factor: 70 and Sunny
Five fought off the signs of a chilly, blustery morning to get a little better in the gloom. Here’s how it went down:
Mosey to BHS track for warmarama then head to the goal line for THE BEAST with tiny animal interludes. It went like this:
- Complete 6 merkins at the 25, 50, 25, touch the goal line and repeat on the way back. Broadjumps/Kangaroo hops back and forth in the end zone 4x
- Round 2= Jump Squats and Bear crawls 4x
- Round 3= WWII and duck walks 4x
- Round 4= Something and gorilla walks 4x
- Round 5= Lunges and Inch Worm merkins 4x
- Round 6= burpees
Indigenous People’s Run back to the flag and Mary till time expired.
Announcements and Prayer Concerns:
- Kids and teachers finishing out the first half
- Nurse’s coworker’s father having brain surgery
- YHC is stepping down as AOQ and we are entering the dawn of the Boone’s Farm regime. Long live the AOG!
NMM: It’s good to know that the PAX reads Slack prior to arrival. Everyone brought coffee mugs and Boone’s even thought YHC was signaling him to bring coffee. Which resulted in 2 carafes of coffee floating around. Good problems to have!
Stay Classy,
Toga
Pole to Pole
11 Dec 2020
Pole to Pole
Temp: 72
Gloom Factor: Nil
PAX: Siri, Spinal Tap, Hi Viz, T Cell, Princess Aurora, Minus 3, Reveille, Right Said, Crawlspace, Cub Cadet, Bad Boy, Hambone, Red Skull, River Dawg, Hambone, Crablegs, Black Lung, Michelin Man, F3G, Rich Soil, Vector, High Flyer, Natural Ice, Bagger Vance
QIC: BV
0530 – Dosclaimer
0530:30 – Count off in 4s
WOR:
SSH X13 IC
IW X 13 IC
HB X 13 IC
Squats x 13 IC
High Plank for Instructions
Each group would start at a corner of the range. At each pole PAX were to deconstruct a burpee as so : One Thruster, One Merkin, One Squat Jump
At pole 2, increase to 2 of each movement all the way up to 20 since there are 20 poles.
As usual, YHC’s comz skills came under fire from T Cell and Bad Boy.
We performed these movements for 30’ then circled back up for
MARY:
F Kix x 20 IC
5 Atomic Merkins
AL PD variations x 20 IC
5 Diamond Merks
Ola Dolly x 20 IC
5 Ranger Merks
Box Cutters x 20 IC
5 (8 CT) Body Builders
GMA x 5 IC
TIME
NMM: Ole Bomber has come a long, long way from the days of PA, HiViz and YHC as well as the #KBA campaign championed by T Cell. Great work cultivating a brotherhood in Sylvan Park y’all.
In light of watching the standard doc this week, today’s work was designed to be monotonous, boring even…just keep grinding men.
Prayer Horn:
F3G’s Dad
Sinclair, Byles, Tallula families
Medical pros
Metro Schools
Bullhorn:
NYD Divergence at normal AOs, 0630-0730, Q compliments of PA
YHC,
🎒🐜
Qonfusion
10 Dec 2020
Q on the Fly
PAX: Red Skull, BnB, Money Shot, Rug Dr, Umbrella, Black Lung, Bagger Vance
QIC: BV
After what seemed like an eternity, it was decided at 0533 that YHC was in fact the QIC and off we went with the Disclaimer following us down Lealand.
Mosey 1/4 lap to Maplehurst then back to the Stable for
WOR:
Cherry Pickers x 10 IC
Bounding in Place x 13 IC
Drunk Mike Phelps x 10 IC
IW x 10 IC
Squats x 10 IC
Peter Parkers Light x 10 IC
EVO I
Mosey to end of the lot and bear crawl up sidewalk to Pull Up Station.
One Pull Up per pax (7 total) while other 6 performed
Plank, Box Cutters, Merkins, Atomic Merkins, Lunges, Flutter Kix, Low Plank
EVO II
In honor of Umbrella’s first visit to Green Machine, we ran the entire loop. Only pit stop was to identify a piece of utility pole we’d need later in the am.
Pull Up Station at opposite corner for
One pull up and one Knees to Elbows per PAX while the other 6 performed
People’s Chair, Flutter Kix, Iron Mike’s, Dips, Merkins, Plank, ?
EVO III
Parking lot work
Bernie Sanders 50’
Karaoke 25’
EVO IV
Log Work
Two Pax roll log up the hill 50’ or so and carry it back while others
PLANK
LBC
PLANK
Return log to top of hill and circle up at end of lot for
AL PD X 20 IC
5 Atomics
AL PD RT leg up / LT leg up x 14 IC
5 Atomics
Time
Nmm:
I owe y’all 3’ next time we get together.
BnB on Q next week.
Goal is to find a way into the track. May need to get Venus down here since he’s got two Mustangs at LA.
NO MORE STYORFOAM FOR COFFEE BRING YER OWN MUGS
Prayer Horn:
Baas Family
Byles Family
Sinclair Family
Medical professionals
Kids in schools
YHC:
🎒🐜
Rob Baas Tribute Workout – The RaceTrack
02 Dec 2020
Temp – 19; Gloom Factor – High; PAX Turnout – Humbling
30 HIM showed up in cold and the dark to help pay tribute to my late brother. Funyuns, Penny Loafers, Hugs Not Drugs, PSL, Big Stick, Red Skull, Dr. Smartt, Ginger, Toga, Bagger Vance, Not A Sport, Ponzi, Olan Mills, Faulkner, Too Tall, Leatherneck, Yard Sale, FTTAL, Offshore, CCR, Black Widow, Boone’s Farm, Tampa Libra, Nurse Ratched, Blue Mule, High Flyer, Big Bang, Razorback, Floppy Disk, Umbrella – QIC
5 burpees to get the blood moving and long mosey to parking lot behind Hill Center.
WOR:
10 x Hillbillies; 15 x SSH; 10 x SNL Squats; 10 x BAC forward/reverse; WMH OYO, Good mornings OYO
Thang:
Rob Baas – Born 9/29/74 – Father, Son, Brother, Uncle & Friend
Part 1: Tour around Hill Center – 9 Speedbumps/29 reps at each bump:
SB1 – Diamond Merkins x 29
SB2 – Prisoner Squats x 29
SB3 – WW1’s x 29
SB 4 – Wide Grip Merkins x 29
SB 5 – Single Leg Squats x 29
SB 6 – WW2’s x 29
SB 7 – Incline/Decline Merkins x 29 total
SB 8 – Box Jump/Step Up x 29
SB 9 – Plank Hold x 74 seconds
Part 2 – Redline – Rob had a love for speed, whether riding his motorbikes or Indy Car Racing – Goal is to push our redline
Parking Garage – Politician on the flats, sprint the incline, 4 x burpee at top of each incline. All the way to 6th floor top of parking deck where PAX met for:
MARY:
We paused for Mary at top of parking garage to do so underneath a glorious sunrise – Thanks Rob
29 x Reverse Crunch; Low Plank into J-Lo’s x 15 count; 74 – 4 count Flutters
Mosey back to parking lot for COT
Thank you for the love today, men. This F3 community has been the foundation of the best relationships I have formed since moving here 3 1/2 years ago. I have been witness to this community rallying around each other at every turn and this week it was me and my family that have needed the prayers and support. And of course F3 Nashville delivers. Your prayers have carried us these past four days, and I am grateful. Please be on watch for anyone you know that you think may be struggling with mental health issues. For my brother it was mental health and alcoholism that overtook him, but maybe we can reach out to someone who we know may be struggling and just love on them. Who knows, it may be just what they need to be encouraged to keep going. From the bottom of my heart, I remain grateful to each of you brothers.
Much Love & Peace – Umbrella
GAZA MOD WOD
30 Nov 2020
Mod GAZA WOD
TEMP : 38
GLOOM FACTOR : High
PAX : Yard Sale, Accounts Receivable, Faulkner, Bagger Vance (QIC) … CCR rolled in for 2nd and 3rd Fs
Disclaimer Claimed
Grab a mini coup and head to Pavillion
WOR :
Hops w BAC x 10 IC (F/R)
Side Hops w Mike Phelps x 10 IC
SGL DL X 5 IC (R/L)
DL w Mini Coup x 10 IC
GMA x 6 IC
HB x 10 IC
IW x 10 IC
THANG:
Gaza
35 Mini Coup swings
30 Merks
25 Pull Ups
20 Box Jumps
1 Baseball loop (RX : 1 Mile)
RnR
As Many Rounds as Possible
We all got through 4 rounds
Mary:
Plank 30”
Wall Sits RT leg across LT
Wall Sits LT leg across RT
Plank Progression 2’
Wall Sits RT leg extended arms parallel to ground
Wall Sits LT leg extended arms parallel to wall
TIME
NMM:
Looks like we need a KEEP DETENTION ALIVE campaign. Cold, wet weather post Thanksgiving had to be the culprit.
Good to have CCR catch some 2nd and 3rd w us at the end. He’s looking for an alarm back up if anyone has ideas.
BH:
Job Ruck this Saturday. Hit up Grease Trap for details.
Prayers up for the Umbrella and Ludwig families as they go through medical and family struggles.
Prayers up for the Fennema family. Pastor Mike just moved here from Augusta, GA and was recently in a tragic mountain biking accident. He’s at Vandy right now. See GoFundMe attached.
Fundraiser by Brittany Same : Praying for Mike Fennema
YHC,
🎒🐜
BAB Q
25 Nov 2020 BAB Q
TEMP : 57
GLOOM FACTOR : MEH
PAX : Hugs Not Drugs, Wedding Singer, TOGA, Not a Sport, Venus, Bagger Vance
QIC : BV
0529 ish Disclaimer Proclaimed
Blockman’s Creed
This is my block. There are many like it, but this one is mine.
My block is my best friend. It is my life. I must master it as I must master my life.
Without me, my block is useless. Without my block, I am useless. I must carry and lift my block true. I must work harder than the Jester that seeks to kill me.
My block and I know that what counts in F3 is not the reps we complete, the noise of our grunts, nor the sweat we make. We know that it is the You v You work that counts.
My block is human, even as I, because it is my life. Thus, I will learn it as a brother. I will learn its weaknesses, its strength, its parts.
I will keep my block clean and ready, even as I am clean and ready. We will become part of each other.
Before God, I swear this creed. My block and I are the defenders of Virtuous Leadership. We are the masters of Sad Clownism. We are the Leaders in our Communities.
So be it, until victory is America’s and there is no Sad Clown, but only Virtuous Leadership.
WOR:
Hops & Bounding x 25 IC
IW X 13 IC
HB X 13 IC
SQUATS X 13 IC
Grab your BAB and head out. PAX carried BAB in various ways to the new stairs at HC. BAB hops up stairs and then down.
At bottom, steering wheel BAB to the grass. Various carry positions of BAB to Yungle Gym.
Thrusters
BAB Burpees
Pull Ups
1, 3, 5, 7, 9
(Insert Venus around rep count of 7)
BAB flips forward across the parade ground, reversing at the 1/2 point.
BAB calf raises IC X 10 on the steps.
BAB hair burners to first light post.
Hula Hoop BAB back to StartEx for
MARY:
LBC x 13 IC w BAB
5 Close grip BAB merkins
F Kix x 10 IC w BAB on chest the 10 IC w arms locked
5 Close grip BAB merkins
Finishing position AL PD
5 Close grip BAB merkins
WWI w BAB X 20 IC
Low plank on BAB
TIME
NMM: Hearty crew this am getting in pre Turkey Day work. Should invest in some BAB for BrentHood and leave in the bushes. Or at least chip in to buy TOGA a new block w handles.
Varied up movements today to work in BAB along w push, pull, squat and hinge.
BH: Continued prayers for the Sinclair (Ludwig) family. Please connect w Floppy Disk for more opportunities to serve.
Gobble Hobble tomorrow at the Corner of Caldwell and Lealand. 5 mile loop around GH to Belmont and back up Lealand. All welcome. 0530 start.
Black Friday at S2H. 0530 start. Ruck kindly suggested. Hit me up if you need a Loan a Ruck.
YHC,
🎒🐜