Backblasts

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26 Jan 2018 Hansen RedFriday

34 and perfect for the 21 RedPillers in the Gloom this am.  Mosey start down Hogan, right on Trousdale and up the bus loop to upper parking lot. Hey, @unt Bea, welcome to the PAX. Keep this route in mind as we will be cruising it again this am. Circle up for WOR and Diaclaimer, Hey Frogger, welcome, guessing traffic was intense.
WOR-
SSH x 13
Squats x 13
GMA x 13
Can Openers Rt x 10
Can Openers Lt x 10
Sgl leg swings Rt x 10
Sgl leg swings Lt x 10
Alabama Prom Dates x 10 IC
THANG:
Quick reading of the obit of SSG Daniel Hansen while holding forward leaning rest.
Quick rundown on today’s HERO WOD HANSEN
5 Rounds for Time
30 KB swings
30 Burpees
30 BBSU
Modifications:
Partner up for accountability
Burpees split btwn PAX but coupon must be part of the burpee movement
BBSU w coupon
Run loop between rounds
2 MOM:
Reading from Heb 12 on discipline
Time
NMM:
Always good to have a partner. In the reading of Hansen’s obit it was cool to see that Daniel’s twin brother Matthew joined the Marines with him. How great is it to have a brother in arms, even better to have a Band of Brothers. Being the odd man out this am it was much more difficult to get through the discipline of the Hansen WOD. While we aren’t literally laying our lives down for our brothers, we are out early every morning to be there for them. Thank ya’ll for continuing to show up and help me get better.
Bullhorn:
Service opportunities coming up, check in w me, CCR Floppy or Dupree.
F3 Dads camp late summer, more details to follow.
YHC,
BV
PAX:
Yard Sale, Calf Killer, Due Process, Swamp Fox, CAPSLOCK, Brown Nose, Umbrella, @unt Bea, CCR, Floppy Disk, D’Mish O Nuts, Braveheart, Venus, Frogger, Dine N Dash, 3rd Degree, PSL, Vegemite, Offshore, Accounts Receivable, skid Mark, Lewd Wig, Bagger Vance
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Famous people

QIC: Yosef
PAX: CDL, Aristotle (and friends), Iditarod, Noble Virus, NPR
Weather: 23 degrees F, clear, no wind.

6 PAX posted for an education on some important historical people.

Warm Up lap
WoR IC
X20 side straddle hops
X10 slow good mornings
X10 slow willie mays hayes
X10 high knees
X10 butt kicks

The Thang: Mosey to the long side of the parking lot, introduced PAX to Wilt Chamberlain. In honor of his 100 point game, PAX completed the following:

X100 LBC’s
Sprint 100 yrds (length of parking lot)
X100 squats
100 yrds
X100 swim kicks
100 yrds
X100 lunges (50 per leg)
100 yrds

Mosey’d a bit to shake everything loose and then circled up to introduce PAX to Bruce Lee, and his workout.

x20 American Hammers
x20 LBC’s
x20 toe touches
x20 Crunchy Frogs
x20 heel taps
x20 swim kicks = 1 set

Full Bruce Lee is 6 sets, but we only had time for 3 sets.

Moved on to Johnny Cash, and his Ring of Fire:

PAX circles up and gets into plank position. Gave 3 pax a choice of their favorite ab exercises. The results were shoulder touches, bicycles, WW1 situps. All Pax held plank, while pax one at a time completed all three exercises x10 reps, and then resuming plank while the pax to the left goes, until the circle is complete. It just keeps on burning.

Mosey back to start.

CoT & BoM.

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Pit of Misery

PAX: Big Bang, Offshore, Skid mark, Red bag, Vegemite, Dr. Smart, Olan Mills, Private sandman, Yard sale, Funyuns (QIC)

10 PAX graced the grounds of The RaceTrack this AM. Quick mosey up Maryland Way to LBMC parking lot for COP:
10 GMs, 10 WMs, 20 SSHs, 20 BKs, 15 BACs(f), 15 SCs, 15 BACs(r), ATMs(10 ASTsIC, 10 tempo merkins, 10 merkins OYO), 15 BKs. All IC

The Thang:
⁃ Two groups of five. Two 60lb SBs. Each PAX does 3 full squat jumps with SB, drops it, 1 burpee, sprint 25 yards, 10 merkins, mosey back to start. Each PAX did 5 rounds. Perfect numbers for this exercise. Good constant motion.
⁃ Mosey behind hill center on other side of construction lot to the “Pit of Misery” YHC made mental note of the steep hill at this location at last weeks post. PAX line up at bottom of hill. 10 tempo merkins, sprint to top, back down, 10 ASTs IC, sprint, 10 CDDs IC, sprint, 10 Squats IC, sprint, 10 SJs IC, sprint, 10 burpees, sprint. R&R all sets!
⁃ Bear crawl to midpoint of hill. 10 tempo merkins @12, 10 TMs @3, 10 TMs @6, 10 TMs @9, back to 12 for 10 ASTs. Rotate back to 6 and crawl bear to top of hill. Mosey back to parking lot.
⁃ 150m shuttle (25m down and back x 3) every 75 seconds for 5 rounds. Mosey back home for Mary

Mary: 30 FKs IC, 30 LBCs IC

COT/BOM

NM: Always a pleasure to lead you guys. I will echo BigBang from today and say how awesome it is to see a lot of you newer guys embrace all 3 Fs. Iron sharpens iron! Great work today

SYITG,

Funyuns

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Titan 01-24-18

PAX: Porcelain, Blue Mule, Hambone, Third Degree, T-cell, Mickey Mouse, Bicentennial Man, Crawfish (Q)

8 PAX were in for a merkin fest on this relatively warm morning. The day started with mumblechatter about beards (always a worthwhile topic) since T-cell and Hambone both spontaneously shaved theirs. At the stroke of 0530 we were off for a long mosey around the south lawn to the east side of the Parthenon.

Warmorama: GM x 10IC, WMH x 10IC, SSH x 25IC, IW x 15IC, Hillbillies x 10IC, BAC f/r x 10IC, Seal claps x 10IC.

Mosey to Parthenon parking lot for a merkin ladder. Run to 1st light pole – 5 merkins. Run back to start. 1st pole, 5 merkins, 2nd pole – 10 merkins, 1st pole -5 merkins, back to start….5-10-15-10-5/5-10-15-20-15-10-5. 150 total merkins.

Mosey to outdoor ampitheater along West End for round 2. I think Blood Clot calls theses Oop D’oops. Dips, irkins & dirkins. Round 1, 1 rep of each. Rnd 2, 2 reps…Rnd 11, 11 reps. Got pretty brutal around round 4. Took a mosey break after Rnd 8 (it didnt really help) and came back to finish. 198 total reps.

Mosey towards Parthenon then AYG up Parman Pl Hill.

Mary: LBC x 20IC, Flutter kicks x 30IC, American hammers x 20IC, 1.5 minute plank progression.

Bullhorn: Shout out to Blue Mule for taking 1st place in his weight class at his most recent weightlifting competition. Shake that mans hand the next time you see him. Impressive, brother!

SYITG,

Crawfish

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Field of Dreams at the Square

PAX: Noble Virus, Scraps, NPR, CDL, Yosef, Nuggets McPatty, Buhner (Asheville), Iditarod (QIC).

A Breezy 40ish degree morning 8 PAX chose wisely to take the DRP and work to get better.
Obligatory warm up lap around courthouse. Scraps decides to LIFO in. Capri lap around courthouse.

Circle up for WOR:
GMs x 10 IC
WMH BAC x 10 IC
WMH RBAC x 10 IC
Imperial Walkers x 20 IC
Hillbillies x 20 IC
SSH x 20 IC

The Thang:
Partner up for 4 groups of 2
Field of Dreams 4 Bases=4 corners of the square side walk
Home Plate-15 Burpees
1st Base-Push Ups
2nd Base- Squats
3rd Base Lt. Dans
Batter starts at Home knocks 15 Burpees out the park and goes to first to relieve 1B. 1B then goes to 2nd and so forth until all pax have completed burpees and pick up the rest of Pax.

Mosey to the plaza for Elevens with Incline Merkin Box Jump Burpees and dips. Run to dips politician back.
Mosey to Pinnacle parking lot for Escalator 5 Burpees, 10 Merkins, 15 Squats, 20 Lt Dans.

Mosey back to square for MARY:
WWI’s x 10 OYO
Flutter kix x 40 IC.
COT and Prayer for PAX
Bull horn: Special kids 5k and 15k for any interested. Sign up there’s a F3 group.

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The Negroni and the Risotto Ball

Eight (really! 8 at The Skunk) redwoods came to get stronger and avoid running.  Here’s how it went down:

Grabs YHC’s weight collection plus Life Champ’s kettlebell and mosey to the baseball field for the following:

30 sec AMRAP of each exercise: elevated APD, superman merkins, goblet squats, dips, burpees, kb swings.  Rest 30 sec between each exercise then decrease by 5 secs each round till there is no time to rest and you immediately switch exercises.  That’s seven rounds for those keeping track.

Partner up with P1 grabbing two weights for 200 yd farmer’s carry while P2 holds plank.  Flapjack

Mosey back to the parking lot for Mary= Jane Fonda center, back and front on each leg.  You just have to experience it, but the groans and people not completing all the reps was evidence enough that we need to do it again.

COT

NMM:  Apparently Kathy discovered some all you can eat pasta situation with Negronis and all the risotto balls you can handle.  While that may sound interesting to some, the PAX can assure you that there are ramifications.  Venus actually tried to keep up with the flatulence but couldn’t handle the pace.

Special welcome to FNG Daniel = Money Shot.  See Cowboy for an explanation.

This may be Toga’s last F3 visit for awhile as the knee surgery is imminent.  You guys will be missed, but YHC plans to be back out in the summer and running faster than ever.  YHC has never been accused of being fast, so the bar is purposely being set low.

Stay Classy,

Toga

PAX: Cowboy, FNG – Money Shot, Foxtrot, Foggy Pirate, Life Champ, Toga, Venus, Kathy

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Stonewall – 01/20/18 – “Breaking Bad”

QIC: Princess Aurora

The PAX: Bagger Vance, Deep Dish, The Jeweler, Pop-a-Lock, Bad Boy, T-Cell, Too Tall, Spider Bite, Black Lung, Woodshack (KNOX), Edible Arrangement, Cowboy, Hambone, Crawfish, Mickey Mouse, Vegemite, Razor aka Venus

2 for Pre-Hustle and 6? for Pre-Ruck this morning. YHC clocked a brisk 4 with The Jeweler and enjoyed some good 2nd F along the way. Hambone led the ruck contingent, but was apparently so in the zone that he forgot to get back for 0700 with his crew.

Starting with the rest, mosey over to the handiramp for some Bear Crawls. Air Chair for the six and then mosey back to the lot to gather the ruckers and get on with the COP. All IC:

  • SSH
  • SnL Squats
  • Overhead Press
  • LBAC F
  • LBAC R

Today marks 10 years since perhaps the greatest television show ever, Breaking Bad, premiered on AMC. Naturally, I chose this as my theme for today’s workout. Exploring themes of each season, the PAX would experience Walter White’s decay physically. Each PAX grabbed a partner – a Jesse to their Walt – and got to work making the finest meth in Nashville. SPOILERS AHEAD.

Season 1 – “Darkness” – Walt begins to break bad

A modified Colonel Trautman:

Starting in the lot, P1 performs AMRAP Merkins while P2 runs over bridge to jungle gym and performs 5 Pull-Ups. Flapjack until time is called. 8′ and a short mosey to the community center parking lot later, it was time for

Season 2 – “Cause and effect” – Jesse meets Jane and causes a rift between him and Walt. Women, am I right?

DORA 1-2-3. YHC called time and had partners work together to close out reps sans running.

Mosey over to the tennis courts for

Season 3 – “Acceptance” – Walt begins to accept that he sucks. And so does this Q.

Suicides across the courts while your partner holds Tabletop.

Sucking wind, we mosey over to the soccer field for

Season 4 – “Loyalty” – There are many people at odds with each other, but Walt still craves Jesse’s loyalty. Also, this seasons ends with a bang, so

Partner B.O.M.B.S.:

Burpees x 25, Overhead Clap x 50, Merks x 75, BBS x 100, Squats x 125. P1 backpedals to halfway point and resumes normal run to far soccer goal. Repeats backpedal/normal to starting point where P2 has been repping out the above exercises. Flapjack. RnR until all rep counts are met.

Mosey over to the bottom of Sunnyside Hill for

Season 5 – “Rise and fall” – Walt has cleared out the competition and had a meteoric rise, but it all comes crashing down as he has alienated so many from his life.

At this point, all PAX are on their own. Run the hill to flagpole and back. AMRAP until time.

YHC managed to make 11 trips, representing the $11 million that Walt left to his family.

Mosey back to the lot for COT/BOM

Moleskine:

This workout was actually a lot of fun in spite of all the non-fun. Does that make sense? We covered over 3 miles while managing to do at least 200 reps of plenty of exercises. Sadly, no merlot was splashed. You’re all just too fit!

Bullhorn:

F3 Dads Camp is coming this summer. Get with BV on the deets.

PA out.

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Bomber – 01/19/18 – “Poe”

QIC: Princess Aurora

The PAX: Firefox, Bad Boy, T-Cell, Hi-Viz, En Fuego (LIFO), Bicentennial Man, Megatron, Vector, Porcelain

10 PAX hit up Bomber to help welcome the “warmth” back to Nashville.

The Thang:

Mosey up to and around the upper parking lot and back down to the playground for the COP. All exercises IC:

  • SSH
  • Squats
  • LBAC F
  • Chinooks
  • LBAC R
  • Merkins
  • Mountain Climbers

En Fuego coming in fuego after seeing blue lights this morning. Apparently they don’t put stop signs where you expect them these days. Thankfully, he dropped the F3 bomb on the officer, and she let him pass with a warning.

Mosey back over to the cars and to the bottom of the drive to explain the leg blaster circuit we were to perform. 20 Squats, 20 Lunges (10 ea), 20 Jump Lunges (10 ea), and 20 Jump Squats. Bernie Sanders up to the stop sign. 20 Clerkins. Run back and plank for six. Repeat for three more rounds, dropping reps by 5 each time to end with a Quarter Leg Blaster and 5 Clerkins.

Line up single file for a Prisoner Indian Run. Like a regular IR but with your hands laced behind your head the ENTIRE time. This sucked, but we managed. Normal IR back to the start point and hit the sidewalk for some Mary. Given that it was Edgar Allen Poe’s birthday, I already had the PAX mumbling “nevermore,” but we paid one last tribute with the following exercises IC:

  • Reverse Crunch x 30
  • American Hammer x 20
  • V-Ups x 15
  • E2K x 15 ea
  • Newton’s Cradle x 20

COT/BOM

Moleskine:

I think double digits are the new standard at Bomber, and soon, it’s only going to get warmer. Guess we gotta get through February, though. Glad to see Vector so regularly now as well.

Bullhorn:

Many events on the calendar. GoRuck Bataan, Rock’n’Roll Marathon, GoRuck Constellation, and many more. Look for the resurrection of the Nashville CSAUP come June. I mean it.

PA out.

 

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Westeros – 01/15/18 – “Half Blaster”

QIC: Princess Aurora

The PAX: Right Said, Crawfish, Porcelain

4 PAX got their Monday holiday off to a warm start at Westeros.

The Thang:

Long mosey over to the grassy area outside the gym, avoiding black ice along the way. COP, all IC (memory is a little foggy on these):

  • SSH
  • Lunges
  • LBAC F/R
  • Air Presses
  • Squats

Porcelain joins us just in time to wrap up the squats, and then we mosey over to the tennis court for some real fun. 6 rounds of 6 Burpees followed by 6 shuttle sprints to far court (each way is one rep).

Sufficiently warm, we mosey over to the playground to introduce the leg blaster, or half of it anyway. 10 Squats, 10 Lunges (5 ea), 10 Jump Lunges (5 ea), and 10 Jump Squats. Follow that up with 10 pull-ups and repeat, subtracting 2 pull-ups each round. YHC shocked the world when instead of 2 pull-ups for the last round, we upped it back to 10.

All wrapped with our back work, mosey over to find a good spot for Dora 1-2-3.  This was standard issue Dora with one exception: at the halfway point up and down the sidewalk, the runner had to do 5 Jump Squats.

Time was up somewhere in the middle of the last 50 reps for everybody, so we headed back to the launch point for COT/BOM.

Moleskine:

Great to have Right Said back in the mix. I know we might have had a few more numbers if not for the 5K4MLK, but I’m not going to complain.

Bullhorn:

F3 Nashville PAX Lookout! placed second in the race according to T-Cell. Safe to say he could’ve gotten first if he was more consistent with posting. Come back out if you’re reading this!

PA out.

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Snow Covered Hills

When: 1/19/2018

QIC: Grisham

The PAX: 19 men decided to role out of bed and get after it Friday morning.

At 21 degrees, it was a little chilly at the beginning, but after the warm-up started, the weather was perfect.

Warm Up:

  • Mosey around the circle
  • Shoulder circuit to warm up
  • Grinder PT (SSH, Deep Squats, Lunges, Dive Bombers, Supermans, sit ups, pushups, Carolina dry dockers, etc.

THANG:

Part I – Strength Work:

 

  • 3 X 10 Hand Stand Pushups / Alternating w/ 20 V-ups
  • Grab a coupon. Partner up.  1 warm up, 3 work sets Row X 10 /alternating with clapping ‘Mericans .

Part II – Metcon:

  • 11’s  – Pull ups and snowy reverse burpbees at the bottom of the hill.
  • Mosey to parking lot & circle up
    • 15’Mericans
    • 15 situps

MOLESKINE

Really great to see everyone out this morning. Have a great weekend!