BearBridge & the Ab Ripper (DR Q for F3Austin’s “The Bridge”)

Conditions: Perfect!

5 PAX in Attendance: Nimbus (QiC), Alright Alright Alright (Maybe “Just Ah’ight” per Rump Roast), Aaaayyyy, Rump Roast & Spam

Warmorama/Disclaimer: Did a couple arm circles and some leg stretching…not big on warmups…

Thang One: Bear Square Sequence (Starting Point, Base of the Bridge)

Between Each 50 Steps, Execute One Bear Square Sequence

- Rocky Log Carries – 50 Hops
- Duck Walk – 50 Steps (Waddles?)
- Crab Walk – 50 Steps
- Crawl Bear – 50 Steps
- Canary Crawl – 50 Steps

Quick Mosey to the Row Rails for 50 Rows, Mosey back to the down slope and resume Bear Square Sequences.

- Hand Stand Walk (with Bridge Rail Assistance) – 25 on each side
- Bear Crawl the rest of the way down, DONE!

Thang Two: Bear Brawl Suicides (TM F3Nolensville)

Partner 1 = Crawler (Driver) / Partner 2 = Brawler (Resistance) – Swap Roles at Each Stop.

- 2 Cars Out and Back
- 4 Cars Out and Back
- 6 Cars Out and Back

Thang Three: Ab Ripper HIIT – One Min On, 10 Sec Rest

- Switches
- Plank
- Floating Starfish
- Push Planks
- Reverse Crunches
- Dwarf Kickers
- Standing Oblique Crunches
- Wine Mixer
- World War One’s
- Beast Planks
- Side Crunches

Perfectly timed finish!

CoT/Numbers/Names

Moleskine

Lots of new moves, thanks for letting me share some F3 Nolensville creations, and “Bearing” with me!
Thanksgiving Day workout, 7am Start Time at Zilker Park.
Per Coffeteria conversation, Friday’s workout will be a Ruck Workout! See you there.

November 27, 2019

Cheers to a 113 Years of Life

PAX: Moneyshot, Cowboy (Respect), Crablegs, Pumpkin Spice, Silver Medal, TK, En Fuego (QIC)

Conditions: Beyond pleasant, with a gorgeous sunrise

7 PAX came out for a party at the pillars, celebrating both the upcoming 40th of one of IIIP’s most esteemed HIM, Silver Medal, as well as YHC’s dad, born on this day in 1946, 73 years ago.

0530 arrives, we grab some 20lb (ruck plate) and 15lb (wrapped bricks) gifts and take off on our mosey, setting up shop for WOR at Carrier’s Circle. Some military-infused concepts thrown in, total of 73 reps of warm-up:

SSH x 20
Prisoner Squats x 15
WMH x 15
High Knees March x 10
Scorpion Stretch (always a PAX pleaser) x 13

Head to the playground for the THANG:

Celebration #1 – Silver’s 40th. Lots of exercises we could do in his honor, as the man literally crushes any thrown his way, but we opt for what YHC knows is one of Silver Medal’s favorites – the good ol Swerkin / Down Under combo. Each PAX grabs a swing, performs 40 swerkins and 40 down unders. Heart rate is up, party mood established, we head for…

Celebration #2 – YHC’s dad celebrating number 73. YHC informs the PAX that Dad was a graduate of the Air Force Academy in 1968 and served 5 years thereafter – as such we have an Air Force-inspired party on our hands. YHC was able to get a couple of Dad’s, ugh…”favorite” exercises during his time at the Academy – naturally lots of pull-ups, merkins and sit-ups. Given that, we roll with the following, sprinkling in a couple other circuits as well:

AMRAP for 19 minutes and 46 seconds (year he was born) of the following (start with 10 reps of each, at the completion of each round rep count increases by 1)
- Pull-ups
- Merkins
- Box Jumps
- Burpees
- WWIs

We had some birthday tunes playing in his honor – playlist inclusive of some George Jones, John Conlee & Conway Twitty. Delightful music to AMRAP to, though apparently as YHC found later in the day our neighbors to the south at Jefferson Commons were not so appreciative of waking up to some Hello Darlin.

All in with 19:46 complete, YHC informs the PAX that the exercise Dad most fondly remembers is the constant running, especially when having to carry the M1 rifle overhead. So we grab the coupons and partner up, where for the next 6 to 8 minutes (graduated in 68) Partner 1 will sprint down and back length of field (60 yards each way) while Partner 2 performs lap around the track with coupon overhead. Upon lap completion, flapjack and then R&R.

Time called, mosey back for COT. Prayers for Pumpkin and his M / pregnancy, health / healing amongst the PAX, safe travels this week and time with family, special blessing and provision over the birthday boys.

Excellent work fellas – always appreciative of the opportunity to lead and thankful to spend my time in the gloom with each of you.

En Fuego

November 26, 2019

1.14 Year Anniversary Q

Pre-Party Led by Creeper with Staples & SexEd. Cindy: 5 pullups, 7 merkins, 9 squats for 10 rounds (t-claps considering the main event)

Climate: 40s, slight breeze, partly cloudy which made for a great sunrise

10 PAX: Staples, Numbtucks, Stats, Barney, Creeper, SexEd, ShowMe, Hotdish, Prof X (respect), Focker (QIC)

Warm-Up
Speed Walk Mosey †
114 LBCs
Good Mornings OYO

Thang #1: 114 Typewriter
5 squats on the right
5 merkins on the left
Side shuffle in between
11 sets of parking spots
7 merkins/squats on the last
Rinse in repeat in Reverse

Total: 114 Merkins & 114 Squats


Thang #2: Leave No Man/Bridge Behind/Out
Bear crawled all THREE bridges 
there and back
Hallelujah Duck walked all three as well


unrelated penis bridge in london lolz

Thang #3: Let the people decide

2 lines of PAX facing each other
On the count of 3, a PAX from one line calls out a number 
(20-50) and a PAX from the other line calls out an exercise
33 - WW1s
31 - Tuckjumps
23 - Burpees
21 - V-ups
30 - Goofballs

"Sort of a paper, rock, scissors" -ShowMe

CoT

Number-ama/Name-a-rama

Prayer Requests:

Little Miss Piggy’s Family – Healing & Faith

Staple’s Mom – Safety & Guidance

ShowMe’s friends recovering from brain surgery

Numbtucks experiencing anxiety and panic attack(s)

All those who struggle during the holidays (Q Included)

Soccer Mom, as always.

† With consideration for our injured/inhibited/elderly? PAX, Q opted for a Speed Walk Mosey as the primary MoT today. However, this was scrapped after Q discovered F3 Nolensville PAX are literally terrible at speed walking.

-GiF

November 25, 2019

Keeping things moving at the cow – 11/25/2019

PAX: Tiny Dancer, Leatherneck, Umbrella, Black Widow, Toga, En_Fuego, Not a Sport

QIC: Boone’s Farm

WOR:

SSH x20
WMH x10
LBAC x10 F/R
Merkins x10

Thang:

Mosey to GWP. Run around path, stopping at playground for:

10 pull-ups
15 swerkins
20 dips

RnR

Mosey to parking lot and partner up:

Partner 1 run lap around parking lot perimeter while Partner 2 is working thru exercises combined totals; flapjack until complete

50 burpees
100 squat jumps
150 merkins
200 LBCs
250 flutter kicks (4-count, or 1000 for Leatherneck)

All in, finished with 1 gasser on the basketball court before heading back to parking lot.

Great work by all to get the week started right.

Always an honor,

November 25, 2019

Racetrack 11/20/2019

PAX: Olan Mills, Umbrella, Blackwidow, Faulkner, Ochocinco

QIC: Boone’s Farm

WOR:

SSH x20
WMH x10
LBAC x10 F/R
Merkins x10
Scorpion x10

Thang:

Mosey 1 lap around racetrack to pull-up bars.

10 pull-ups
15 merkins
20 jump squats
run 1 lap

repeat x2

mosey to stairs by outside parking lot.

7’s on stairs: burpees at bottom, APDs at top

Mosey inside parking deck, at each level do exercise followed by backpedal up ramp, run straight away, RnR all the way to top. Exercises included merkins, dry docks, LBC, Flutter kicks. Head back down stairs and then back to parking lot to finish.

Great work by all.

Always an honor,

November 24, 2019

Gonna Fly Now

PAX: Crablegs, Pumpkin Spice, TK, Toothless and En Fuego (QIC)

Conditions: Favorable

0530 and we see Pumpkin moseying in from the front porch. Knock out a few SSH while we await his arrival. Upon it, we disclaim, then YHC informs the PAX that on November 21, 1976, exactly 43 years ago to the day, Rocky opened in theatres in New York City. The film was made on a budget of just over $1mm and went on to earn over $225mm, and set off a series of 7 more films that collectively earned 10 Academy Award nominations and 3 Oscars. None obviously better than Rocky IV where Rocky nearly single-handedly ended the Cold War. Today, we honor the GOAT that is Rocky Balboa with our Rocky-inspired workout.

Mosey around the loop and set up WOR in the lot under the lights. In Rocky fashion, 12 jump ropes, 10 jabs, 10 Rocky Balboas, and 11 Butkus stretches (Rocky’s dog, looks quite similar to a Scorpion Stretch). Total of 43 reps of WOR to represent the 43 years. Move to the Thang:

THANG:

30 minute AMRAP (As Many “Rounds” as Possible) of the following 8 circuits (for the 8 total movies), each with 24 reps, all picked due to heavy representation throughout the Rocky training montages and played to the beat of all the Rocky classics:

Merkins (single-hand if you can; last 3 of each round must be clerkins – as Rocky throws three clerkins in the Rocky I training montage amidst the single-hand)
Down-Unders – Atlantis’s way of doing a pull-up, a favorite of the Italian Stallion
From the swings, head to the water tank, where a 30lb ruck plate awaits for one lap around the tank (training montage I begins with Rocky running with coupons in hand)
Goblet squats utilizing 15lb coupon (Rocky squatting with the log)
Overhead presses utilizing 20lb ruck plate
Ivan Dragos – standing hammers utilizing 15lb coupon
WWIIs – Pax instructed to end with four count jab combo, props to TK, clearly not his first time delivering said combo.
Finish with a consistent in every training montage – the sprint. No steps to represent Philly in Rocky I, we opt instead to sprint up the hill from the lot to Morrow Street.

After 30 minutes, we all barely answer the bell (thanks to the coupon runs around the tank) for 90 seconds of Mary – perform leg raises in cadence. YHC instructed the PAX to imitate Rocky with only shoulder blades touching the ground – none of us obliged.

Time called and we head back for COT. Prayers and congrats to Pumpkin with little one on the way. Good luck to the PAX representing Nashville in the upcoming fitness contest.

Good work to all the PAX – Rocky would approve as it wasn’t an easy AMRAP. Always great to be with the HIM of Atlantis.

En Fuego

The Playlist:

Gonna Fly Now – Theme from Rocky
Eye of the Tiger – Survivor
Burning Heart – Survivor
Hearts on Fire – John Cafferty
Training Montage from Rocky IV
No Easy Way Out – Robert Tepper
Living In America – James Brown

November 23, 2019

Tuesday at Bernie: 11/19/19

Gloom Factor: 43° and drizzling

PAX: Bi-Centennial Man, Cowboy, Crablegs, En Fuego, Money Shot, Silver Medal, and Trapper Keeper (QIC).

Took a little mosie to the front side of SPs and up the stairs and back around, then traveled up to the middle of the field where the PAX warmed up.

WOR:
SSHs × 15 IC
Squaats! × 15 IC
WMHs × 15 IC
Good Mornings × 10 OYO
LBACs × 15 IC
RLBACs × 15 IC

PAX then mosied from the field around to the bottom of Bernie hill.

THANG:

PAX performed 6 sets with 3 stops.
Set consisted of: 5 burpees at the bottom of Bernie hill, then run up Bernie hill to the edge of the field (1st stop) where 10 squats were performed. Then PAX bear crawled across the width of the field to half way point (2nd stop) where 15 air presses were performed. Then PAX traveled from the mid point of the field to the other side by way of side lunges. PAX traveled back to starting point by reversing the mode of travel but without performing exercises.

Note: Side lunges were switched when traveling back to mid point.

After all 6 sets were complete, 30 burpees, 60 squats, 90 air presses, and 120 SSHs were performed.

At the end of the 6th set, 5 more burpees were performed for good measure.

Mosied back to parking lot for Mary.

MARY:
Alternating Shoulder Taps × 10 IC
Flutter Kicks × 10 IC
Hello Dollies × 10 IC
90° Leg Raises × 10 IC
LBCs × 10 IC
Merkins × 10 IC
SSHs × 30 IC

Always an honor to lead the HIM!

~Trapper Keeper

November 23, 2019

This Is Not a Running AO

Temp: 50
Gloom Factor: High
Morale: Higher
PAX: Money Shot, Hambone, Care Bear, Tampa Libra, Bagger Vance
QIC: BV

Trust Mosey Train over to playground, scrapped for two man Trust Mosey to Rec Center Lot for

WOR:
SSH X 13 IC
WMH X 10
Imp Walkers x 13 IC
Hillbillies x 14 IC

THANG

EVO I

1. 30 Merkins
2. 30 Air squats
3. 30 Pistol LBCs
4. 10 Burpees
5. 10 Windmills
6. 30 Merkins
7. 30 Mountain climbers
8. 30 Flutter kicks
9. 10 Burpees
10. 10 Cherry pickers (4-count)
11. 30 Merkins
12. 30 Lunges
13. 30 Supermans
14. 10 Burpees
15. 10 Chain breakers
16. 30 Merkins
17. 30 ?
18. 30 Hello Dollies
19. 10 Burpees
20. 10 Phelps

Trust Mosey to Picnic I

EVO II

AMRAP 20 Minutes
1. 5 pull-ups
2. 10 Merkins
3. 15 air squats

Walk to Main Lot

EVO III

Plank Progression
5 Merkins
Plank Progression
5 Merkins

EVO IV

Bear Crawl/Crawl Bear w 5 Merkins +/- 30 yards
Karaoke Rt w 5 side lunges
Karaoke Lt w 5 side lunges
Side shuffle Rt w 5 Burpees
Side Shuffle Lt w 5 Burpees
Politician w 5 Rev Burpees
Politician w 5 Rev Burpees

Mary
Plank Pointers R
Plank Pointers L
Plank March R
Plank March L
20 Pistol LBC IC
5 Burpees
Divers R
Divers L
GMA X 3 IC

TIME

NMM:
This is not a Running AO.

BH:
NO HILL THIS WEEK. ALL OTHER AO AS SCHEDULED. STANDARD IS ON, FUNYUNS ON Q.

413 Strong Supper 5 Dec on Campus

YHC,
🎒🐜

November 22, 2019

3S, 2Turkeys – 14 for a gloomy gobbler at Bomber

We had 14 PAX + a brief coupon delivery man (PA) for a gloomy gobbler. We fully utilized the 3S2T philosophy – Sauce, Sides, Serious Precipitation + Turkey & Turkey. Joke still didn’t land…We all learned that the human body don’t rust in the rain.

PAX: Porcelain, Blue Mule, Duplex, Right Said, Toothless, Hambone, Cub Cadet, Black Lung, Bicentennial Man, HiViz, T cell, River Dawg, Covenant Eyes

QIC: Crablegs

Conditions: Gloomy. ~58F with a nice, progressive rain shower that finished conveniently at the same time as the workout.

GETTING WARM:

Most Thanksgivings begin with a bit of travel so PAX took a meandering road trip mosey around the McCabe clubhouse area. We were fortunate for no unnecessary slowdowns or disagreements about the radio.
Next was a brief, non-creative Warm-a-rama with highlights of the moroccan night club and OYO good mornings.

THE THANG:

PAX counted off and picked partners because nobody should be alone on Thanksgiving.
We all headed to the coupon corner to gather up the necessary tools to prepare for the feast. We had cinder blocks, kettle bells, Ruck Plates, Bumper plates, Mule bricks and others – shout out Blue Mule, PA, Cub Cadet, EnFuego, T cell and Porcelain for the coups. Sorry if you brought a coup and I missed you here.
PAX began to prepare the Thanksgiving TURKEY. One partner took a turkey trot to the top of the hill and made room for the meal with 3 burpees at the top while the other was going for AMRAP of the Turkey exercises below.
T-U-R-K-E-Y
Turkins- strongly resemble Merkins
Upright Coupon Rows – to row the Mayflower
(plymouth) ROCKERs – similar to a coupon side lunge
Korn bread Koupon thrusters (like the band)
Elf on the shelf – American Hammer style movement with a coupon thruster in the middle, in order to both retrieve and place said elf on said shelf.
Yam Yurpees

PAX then brought their air chairs to the air table and passed the plate. Once the plates were sufficiently passed, we went back for seconds and modified the Turkey to swap the 3 burpees up top for 1 Yurpee and the Yam Yurpees with American Yammers, which are exactly what you think they are (+coupon).

PAX returned to the table for more plate passing, this time with double the plates. Perfect form was needed to impress the in-laws and most succeeded.

MOLESKINE:

It was a pleasure to get back and lead the PAX at #Bomber. Many thanks to all getting out in the rain and making the most of the DRP. We missed our brothers in the Vandersack (s/o Pumpkin Spice, Vector, $$$nake). Prayers for Covenant Eyes’ friend Nathan and their family after the recent loss of his mother and for all of those lonely and without family during the Thanksgiving season (esp River Dawg’s Wife’s Ministry). There’s no room in the backblast to express my gratitude towards the PAX of F3 for helping my own acceleration.

BULLHORN:

Be on the lookout for info regarding Thursday workouts next week. #Atlantis is likely out, but we’ll see.
11/23 – The FitTest Challenge at Nolensville High – 0600
12/1 – 3rd F opp with Crievewood Baptist and Room at the Inn – details and sign up here
1/16 – Gentleman’s Dinner at Jimmy Kelly’s – 1800 – HC here

Gobble gobble,

Crablegs

November 20, 2019

Westeros – 11.18.19 – “Woooow”

13 PAX kicked the week off with a short but sweet Owen Wilson birthday tribute and not so short hardcourt throttling.

QIC: Princess Aurora

PAX: Black Lung, Crablegs, Crawlspace, Drago, Harvey Updyke, Hi-Viz, Pumpkin Spice, Right Said, Siri, T-Cell, Vector

THE THANG:

Mosey over to the WEMS circle drive for a little COP:

Overhead Claps
Werkins
E2K
Newton’s Cradle
Werkins
Imperial Walkers
Lunges
SSH
Overhead Press
Newton’s Cradle

Happy birthday, Owen Wilson. Now let’s mosey over to the tennis courts for 4-line suicides across both courts. RnR x 3. With the last one complete in 55 seconds, the PAX were challenged to complete one more in 45 seconds or less or else do it again. First try was a success!

Still on the tennis courts, PAX lined up for some 11s with Prisoner Squats and Hand Release Merkins traveling by Broad Jump out and Crawl Bear and back. (For the sake of time, once 8 HRMs were completed, running was subbed for the Crawl Bear)

All in and the PAX split into two groups to head over to they playground for some Pull-ups. Each team would complete 150 Pull-Ups while the other did Flutter Kicks.

Mosey back to the parking lot for some Mary:

LBCs
Alabama Prom Dates
Single Leg APDs
American Hammers
Long Slow Flutters

COT/BOM

MOLESKINE:

Not much to report other than Crablegs not catching on to the Owen Wilson COP until the very end of the workout. I like to this he’s focusing his mental energy on doctor things.

BULLHORN:

11/23 – The FitTest Challenge at Nolensville High – 0600
12/1 – 3rd F opp with Crievewood Baptist and Room at the Inn – details and sign up here
1/16 – Gentleman’s Dinner at Jimmy Kelly’s – 1800 – HC here

Pleasure as always, gentlemen.

PA out.