Backblasts

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Storming Mt. Covenant – III Pillars – 08.20.19

Conditions: A little toasty, with a healthy dose of clouds to provide a strong, dark gloom

QIC: Toothless

PAX: Cunning Linguist, Tampa Libra, Lumbergh, Crablegs, Money Shot, Sideline, Cowboy, Hipster, En Fuego, Pumpkin Spice, Princess Aurora

The Q rolled in hot and had a speedy disclaimer, but proclaimed himself Captain Hook for the morning due to a broken finger. The PAX started off with a crisp mosey over to Mt. Covenant Landing (parking deck)

Warm-A-Rama:

  • SSH x 20
  • Windmills x 15
  • Good Mornings x 15

Main Event: Storming Mt. Covenant

PAX began at the bottom of Mt. Covenant and were given the following set of exercises to complete. Markers (frisbees) were set so that the hill was separated into three sections.

  • Squats x 30
  • Run until 1/3
  • WWI x 50
  • Bernie Sanders to 2/3
  • Flutter kicks x 70
  • Lunges to 3/3
  • Air press x 90

Rinse & Repeat

The PAX managed to complete one repeat of the above exercises. The Q introduced an additional exercise at the top between the two circuits. That exercise was “walking the plank” by way of the sneaky gorilla. PAX lined up head to toe and held a one-armed plank to mimic their one-handed captain. The PAX at the front of the line would sneaky gorilla (knuckles to the ground, traveling side-lunge) to the end of the line, call next, and the new front PAX would begin. Only one full cycle through the line was completed before PAX had to mosey back down to start the second circuit.

After the second circuit, PAX moseyed back across Hillsboro. The frisbees were collected, and it was proven that the West side needs a lot of help with their frisbee skills as we almost lost a few frisbees from errant throws while coming down the hill. At the first median after crossing the road, the Q called a halt and added a sneaky gorilla to the second median followed by a sprint to the post.

Swaggy P:

This workout also marked the beginning of the Swaggy P games! These games are a friendly competition between those at the West side Tuesday and Thursday AO’s, Atlantis and III Pillars. Rules & Regulations are posted in Slack, but points are primarily gained through attendance, with heavy bonuses for recruitment. You can follow along with the official scoreboard here, but the initial scoring is as follows with Team Faith jumping out into a strong but attackable lead:

  • Team Fitness: 9
  • Team Fellowship: 6
  • Team Faith: 15

Announcements:

  • Iron PAX 2019 signup is live, link is here and posted in #bomber on Slack as well
  • F3 Nashville 5 year anniversary is coming up in September, sign up will be out soon to help Q with numbers when planning for the workout as well as any food

As always, it was an honor to lead!

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Journey to the lost Circuit City

Location: Atlantis

Conditions: 77F, muggy but tolerable

Spice Index: 46

QIC: Crablegs

PAX: 15 total – best showing of Atlantis every by 7

Cunning Linguist, Vector, Brown Shorts (WL), Right Said, Padre (WL), Bareback, Hi-Viz, Princess Aurora, TK, Hipster, Toothless, Bicentennial Man, En Fuego, Pumpkin Spice

PAX accepted the challenge of the Swaggy P games and showed up to Atlantis in droves.

We took a journey around the barrier reef/running trail that encircles the lost city to limber up the PAX, followed by a Warmorama consisting of SSH, LBACs, Moroccan night clubs, Imperial walkers and good mornings.

THE THANG

PAX grabbed a partner and prepared for a circuit as follows:

AMRAP: 1 minute of Merkins, 1 minute of partner rows (1 PAX in high plank w/ partner doing a 1 arm row of that PAX) at 30s per arm, 1 minute of ab exercise (flutters -> Hammers -> Prom dates)

Following each circuit the PAX kept the heart rate up with suicides in the parking lot with the telephone poles as their markers

  • R3und 1: all 4 poles
  • Round 2: 3 poles
  • Round 3: Bernicide – bernie suicide to the third pole and back to the shovel flag.

We finished off with some stretching, particularly of the lower back that was well challenged with today’s exercise.

MOLESKIN

  • Many thanks to all the PAX who brought Atlantis to life today. The bar has been set.
  • T Claps to PA for completing 35 trips up and down Mt Covenant to celebrate turning 35.
  • Swaggy P games are in full effect with the score showing
    • Team Fitness: 18
    • Team Fellowship: 21
    • Team Faith: 27

You can follow along with the scoring here

BULLHORN

  • Prayers for Porcelain, M and 2.0 as delivery seems near. Look out for a meal train

– Crablegs

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Stats 1 Year Celebration August 20th 2019

Location: Broken Wheel

Conditions: Mid-70s and Humid.

QIC: Stats

PAX: Professor X (respect), Sex Ed, FNG 4X4 (respect) Tebow, Show Me, Sterno (welcome back), Barney, Glengarry, 3rd Degree, Creeper, Staples, TV Guide, IG, Hush Puppy, Double Bird, Kermit and Tool Time.

This workout marked the 1 year anniversary for YHC and the memory of how the first post left you humbled but yet motivated to keep posting at the same time. The goal of the Q was to bring everyone a taste of their first post and make all the PAX tap out along the way. I think that goal was accomplished several times.

Disclaimer

Warmorama:

LBAC IC X 10

RLBAC IC X 10

Imperial Walkers IC X 10

Slow and Low Squats IC X 10

WMH OYO

Main Event: AMRAP to failure, each set of exercises were as many reps as possible until the PAX could not continue then either High Plank till the 6 or Al Gore till the 6.

1. Burpees 3 Sets

2. Bearcrawl one parking spot 5 Merkins crawl bear back to the starting point, beacrawl one spot 5 Merkins and repeat until failure 2 sets

3. Iron Mike’s 1 set

4. Jump Tucks 1 set

Mosey to the pavilion

5. Decline Merkins until failure then immediately switch to Incline Merkins until failure 3 sets.

6. Copenhagens until failure 3 sets

Mosey to the pain ground

7. Pull ups until failure then 5 additional assisted pull ups.

Back to the lot, circle up for Mary.

8. Leg lifts until failure 2 sets

9. American Hammers until Failure 2 sets

10. Freddy Mercury’s until failure

11. LBCs normal, right side and left side until failure

Bullhorn

Prayed for F3 Uganda, Kermit’s family and house listing and 3d’s possible job change.

Always an honer to lead.

-Stats

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Shirts vs. Skins

PRE-PARTY:

One Mile Run brought to you by Kermit, attended by Creeper, 3rdDegree, TVG….I don’t know, it was dark.

PAX: Kermit, Hushpuppy, Prof. X(respect), 3rdDegree, Tebow, Beeker, Typo+, Stats, Sex-ed, Double Bird, TVG, GlenGary, MicDrop, Mickey, Barney, IG, Creeper, Swinger & …one more

QIC: Nimbus1500

WELCOME/DISCLAIMER:

Very Light and improper

WARM-O-RAMA:

What’s that?

THANG 1:

30 seconds of action with 10 seconds between exercises

  • Wide Merkins’
  • Forearm Plank (Shedder)
  • BearHop / BearyHop? (no official name yet)
  • Sit Thrus, known by Siri as Sit Thross
  • LEG CURLS (Left/Right) – Thoughts? I kinda liked’em
  • Push Plank
  • Low/Slow Squat
  • Side Plank (Left/Right)
  • Catchers

X2

Mosy to the “Rockies” (Hill on the back 40)

THANG 2:

CrawlBear up / Bear Crawl down the Rockies 10x

Mosey to (and around) the field

THANG 3:

Shirts vs. Skins – Ultimate Frisbee w/5 Burpee penalty when frisbee hit the ground.  est. total of burpees 5000 or something.

CoT:

Pulling from my kids devotional from the previous night that asked, are you a VRP or a VDP (Very Refreshing/Draining) Person?  2 Tim 1:16-17 talks about Onesiphorus’ repeated, risky and relentless refreshing attitude towards Paul and how impactful it was.  We’re called to be a light, not life suckers.  Grateful to be a part of this refreshing group!

MOLESKIN:

  • Skins win!!! #game point
  • Missed out on the Sam Hunt song, gonna give the playlist another shot in Sept.
  • 3rdDegree and GlenGary have played a lot of Ultimate
  • Almond milk cold brew is gross
  • Be a VRP, not a Life Sucker (VDP)
  • I suck at opening and closing F3 workouts
  • CONFESSION: I bailed on the last two frisbee drop burpees…if you can’t Q it, don’t do it.

ANNOUNCEMENTS:

  • Lots of F2 ops coming up in Sept, Stay tuned

P.S. The day after, we all ended up with a rash, presumably from something in the grass.  Lesson learned!

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8/19/19: Harvey said I W.A.S. on Q

Location: Westeros

Conditions: Low 70s and not as humid as it could have been

QIC: Pumpkin Spice

PAX: Bad Boy, Bicentennial Man, Blue Mule, Crablegs, Crawlspace, Porcelain, Reveille, Right Said, Siri, TK, Vector, WL – Brown Shorts (F3 Swamp Rabbit, AKA Greenville), WL – Padre (F3 Swamp Rabbit, AKA Greenville)

The night before we converged upon Westeros to exercise our minds, bodies, and hearts — we collectively discovered that Pumpkin Spice would be on Q in the morning, myself included. Harvey Updike was strategically absent to avoid his solo Burpee Apocalypse punishment for such an ambush Q-signment. But, alas, we were all better for it. Moreover, part of the workout was themed around the fact that Harvey said I “WAS” going to Q.

THE THANG

After a brief disclaimer, the PAX made their way towards Love Circle, stopping at the bridge over 440 for some Warmorama.

Warmorama :

  • WMH x 10
  • Good Morning x 10
  • High Knees x 10
  • Butt Kickers x 10
  • Imperial Walkers x 10
  • Hillbillies x 10

We moseyed a little further to the frequently visited intersection just about 200m short of the stop sign that dead ends in to Love Circle.

The Main Event

The PAX paired up to complete a WAS themed workout. On PAX would Bernie up the hill to the stop sign (~200m) and then run back down to the start. The other partner would perform an exercise at the starting point until their partner gets back. Flapjack until both have travelled and done the exercise. This cycle was repeated for three exercises:

  • WWIs
  • American Hammers
  • Squats

I led the PAX in some Mary while we waited for the Six. After the Six was in, we Moseyed to the top of love circle for some Mary, assuming People’s Chair while waiting for the Six.

  • American Flutters x 30
  • Freddie Mercuries x 35
  • Box cutters x 20
  • Cutter boxes x 20
  • Happy Crunchy Frogs x 10
  • Stretch out the groin and the quads

After completing the Mary, we moseyed back to the Shovelflag for COT. Blue Mule led the PAX in some more Mary until I got back with the Six.

MOLESKIN

  • Many guffaws were heard once the WAS travelling was announced. The PAX completed this exercise like champions nonetheless.
  • Reveille estimated our 200m distance was a quarter-mile. Maybe next time I’ll give us a quarter-mile Bernie, Rev. Great idea.
  • The PAX enjoyed meeting our WL’s today, finding out they are in town for the Sing conference for worship teams at churches from all over the world. Pretty cool.
  • Porcelain came in a little too hot to the workout and somehow magically found us over a half-mile from the Shovelflag. Some serious navigation and tracking skills there.

BULLHORN

  • Be praying for Siri’s family, especially his brother and sister-in-law Nathan and Hannah. They just lost their newborn child after complications from an unexpected delivery. We’re here for you, Siri.
  • As teachers and students are going back to school, let’s be praying for them in this important start to the year! Also be praying for Vector to find some excellent podcasts in his new hour-plus commute to FRA and back.
  • September 14th is the 5-year convergence at Stonewall. Be there, or Fartsack and let us make fun of you for the rest of your live long days. PA wanted 100 PAX. Let’s give him 150.
  • The Swaggy P games are in full effect tomorrow at iii Pillars. This is an effort to drive better attendance on Tuesday/Thursday workouts. See you all there!
  • It was an honor to lead you HIM today, as always. Excellent work! Way to push yourselves and each other.

– Pumpkin Spice

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Burpees, Hills, Coupons, and Jane Fondos at Sir Ellington 13 August 2019

Burpees, Hills, Coupons, and Jane Fondos at Sir Ellington 13 August 2019

 

PAX:  Blue Mule (Q), Yardsale, Dmish, PSL, Pope, Dupree, Foxtrottalksalot, Big Stick, Edible Arrangements, Trentdabbs7, CCR, J/K, Too Tall, Renegade, Boy Band, Bagger Vance, Dr. Smartt

 

Conditions:  “Wet heat” as described by the PAX.  Are any other words needed to emphasize this? 

 

The Thang:  Boy Band tweets out day before:  “@bluemule has the honors tomorrow gents.  Come see what you’re made of.  Will it be burpees, hill runs, coupons, or 45 min of Jane Fonda’s?….only time will tell. SYITG.”  So that’s basically what we did. 

 

Burpees, Hills, and Coupons:  4 25# stacks of wrapped bricks.  PAX mosey together as a team taking turns carrying the bricks. Stop periodically for burpees – 1, then 2, then 3, then continuing to increase to 10. Get after it. 

 

Running and Jane Fondas:  Arrive at the parking lot by the horse stables.  Partner up.  One PAX runs up and down the parking lot, one PAX does Jane Fondas.  Flap jack each time a person runs there and back. Rinse and repeat until we’re sick of it. 

 

Burpees, Hills, and Coupons:  4 25# stacks of wrapped bricks.  PAX mosey together as a team taking turns carrying the bricks. Stop periodically for burpees – 1, then 2, then 3, then continuing to increase to 10. Get after it.  Continue in this manner until we all get home. 

 

Strong work, men.  Pleasure to lead you last week.  Now let’s see what @CAPSLOCK comes up for us tomorrow!

 

SYITG

BLUE MULE OUT

 

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Distinctive Lack of Yoga

PAX: Black Widow, Olan Mills, Penny Loafers, Deck the Hollis, Toga

Five redwoods posted to see if YHC really would bust out a pilates workout.  Here’s how it went down:

Disclaimer, warmup COP, then lineup for coupon circuits:

Circuit 1: dumbell curls, sandbag squats, ruck press, kb lunges, run:  All players complete three rounds

Circuit 2: dumbell burpees, sandbag cleans, slam ball jumps, kb swings, run: All players complete three rounds

Lots of Mary

COT with YHC taking us out.

NMM: The PAX may seemed hesitant as to what YHC would do this morning: pilates, meditation, circle… , but all doubts were removed when the coupons rained forth from YHC’s sled.  Fun times had by all!

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A Race Against Time!

Image result for back to the future mph

Conditions: Another hot, humid morning. Sweating season is still in full swing!

A pre-party consisting of 10 rounds of 6 pull ups, 7 diamond merkins, and 8 jump squats on the minute for 10 minutes was led by 3rd Degree and attended by Barney Fievel, Creeper and Old Hickory. The rest of the clowns joined the circus about halfway through.

9 PAX sought to beat the clock, including Barney Fievel (YHC), Typo+, Creeper, Ragdoll, Gaylord Focker, Professor X, Old Hickory, 3rd Degree, and Sex Ed.

Show Me Lap and Disclaimer (en Espanol!)

Warmorama: We don’t have time for that! Instead, lets do 10 burpees on the minute for 4 minutes. Warm?

Before we go anywhere, stop by that gorgeous truck, the one that’s black as the night and twice as mean, and grab yourself a 20 pound stone.

Thang 1: Coupon Chucking

PAX bear crawled while chucking their coupon ahead of them for…a long time. Maybe 80 yards. Really this was just our MoT (mode of transportation) to Thang 2.

Thang 2: Clockwork 

PAX moseyed to the hill that wraps around the backside of the school. Bear crawl halfway up the hill and stop where you are in a high plank position. Q will call out a time and PAX rotate while in high plank position so that their head points to where the hands would on the clock (feet remain stationary at the center of the clock). Once in the called out position, bust out 5 merkins. This went on for awhile and the groans and sounds of pain filled the air like the sound of music!

Q was feeling frisky here and decided to do an impromptu Hair Burner race across the parking lot to the Pain Ground. That’s what I call a MoT!

Thang 3: Sprint/Pull-Up Apocalypse

Just like it sounds, PAX started with 10 pull ups and a sprint to the far fence. Rinse and repeat, decreasing by 1 rep each time.

Somewhere around the 5th or 6th round, I heard it. Somebody puked and it made me so happy.

Mary

30 seconds GM OYO. Sorry Mary, but we’re full from the main course!

CoT

Announcements: 

  • We’re over halfway to our goal of providing 30 shirts for F3 Amazina! Just $15 to @F3Nolensville on Venmo helps us spread the tenants of Fitness, Fellowship and Faith to some little warriors in Uganda. We’re going to write letters to each kid that we send shirts to. Don’t miss out on this opportunity to be part of a blessing!
  • We’re 1 month away from the F3 Nolensville / Franklin Convergence
    • Saturday, September 21st 530am to 7am at Franklin’s Battleground AO (business park off McEwen).
    • YHC will be leading half the workout. The Forge will also be going on, but lets send a strong contingent to represent the work you men have been putting in!

-BF-

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Back to School. Shaking off the Summer Rust

The IIIP crew had become a little rusty over the summer so YHC felt the need to “edumacate” the PAX a little as we head back to school.

QIC: Silver Medal

PAX: En Fuego, Lumbergh (Respect), Princess Aurora, Moneyshot, Twin Peaks, Crablegs, Sideline (FNG), Toothless

CONDITIONS:  Honestly, conditions were utterly oppressive.  Really.  80+ degrees.  Perfect!

WOR w/ MOSEY

Started with a Capri Lap around the church parking lot to make sure we would be seen toward the front of the grounds in the event PA, Crablegs and Toothless decided to show up (note the previous evening HCs).  Back up to the field for some WOR (SSH x 15, WMH x 15, LBAC x 15)…still no sign of the three who have apparently gone UA.

THANG

As we mosey to the playground, YHC proceeds to talk to the PAX about the various structures upon which different schools base their curriculum(s)(i)(a)? FNG Sideline was quick to intervene after noticing my obvious struggle with Latin, informing me that the plural of curriculum is “curricula”. All of that prep school Latin is finally paying off for him I see.  Back to the workout.  Many schools are based on the STEM curriculum; others, like St Paul, are on the STEAM program.  (The PAX later learned how painful Art really is).

Partner Up 1 / 2

S – Swerkin – The PAX learned the SCIENCE behind pushups and that they are actually not bodybuilding chest exercises.  They are part of the calisthenics family since they are body weight only, and actually more core exercise than anything – using your full body.  The PAX learned that F3 actually has a version to help them better feel the pushup as a full core exercise.  (Total team 100 – one exercise / one does lap)

T –  Turkish Get Up – We learned that Turkey has the 3d fastest growing population in the use of mobile TECHNOLOGY for e-commerce. (One partner exercise AMRAP, other lap – goal is 3 laps each)

E – Everest – The PAX learned that Mt Everest is part of two countries: Nepal and Tibet, which is a part of China.  The Chinese have been by far (for better or worse) the largest investor in the ENGINEERING of the road and trail infrastructure of the mountain for years.  (Start from bottom of Bernie Hill.  “Everest” up, lap around track, RnR sans lap)

A – Apple Turnover  The PAX learned that Apple has recently released an unprecedented augmented reality program in six cities whereby you can walk the cities and the phone can display digital ART against the landscape.  (20/20/20yds flop bearcrawl/crabwalk/bearcrawl, lap, RnR, lap)

M – Mexican Jumping Bean Pull-ups  The PAX learned that the Mayans were one of – if not the most – well known experts in MATH.  From the discovery of absolute 0/zero to the Mayan, calendar.  The Mayans are a large part of the modern day country of Mexico.  (Total team 50 – one exercise / one does lap)

Few minutes to spare to talk to the PAX about COMMON CORE CURRICULUM as we mosey back down to the parking lot.  After a brief AOQ-infused penalty, we proceeded to finish up with some Captain Thors. (10/40)

BULLHORN:

  • September 14 – F3 NASHVILLE 5-yr celebration.
  • [Former Skunk] AO now posting at St Paul in Green Hills on Mondays.  Meant to be collective training ground – if you’ve got an upcoming endurance event on the calendar (ruck, run, etc.) come post and get your training on with your fellow PAX.
  • Continued prayer for Boone’s Farm

It was an honor to lead this morning.  Stay sharp and listen to your teachers!

Silver Medal