Backblasts

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Smyrna Smackdown

Smyrna Crew bringing the fireworks… 

The Fourth of July was another great opportunity for the PAX to recognize how blessed they are to be living in the United States of America.  And despite many of us having to rudely interrupt that celebration by having to return to work yesterday, at least we quickly moved into the weekend so as not to interrupt our festivities too much. The Smyrna Crew brought some more fireworks to The Forge, to light the PAX up.

PAX in attendance:  ManScape (FNG), Oh Ship, Double Bird, Nimbus 1500, 3rd deg,  Barney Fievel, Swinger, Topper, Pocahontas, TV Guide, Numbtucks, Ragdoll, Playboy, (CoQ) Cheezwhiz, Stats, (CoQ Mr. Opus, and (CoQ) Little Miss Piggy  (17 PAX)

Conditions — too hot and humid — oh where are those crisp November mornings?

Pre-Party: Numbtucks and Barney did a 1.2 mile run over to the AO.
3rd Deg, TVG, and Nimbus 1500 ran to BW AO, did 30 copenhagens, and then 3x6min per mile pace laps with 1.5 minute recovery b/w laps, then run back to forge. Stats saved them by picking them in car for the last .5 mile to get back in time!

 

Warm-up/Disclaimer/BattlePlan:   WMH OYO, LBAC IC forward and reverse x 10 each — that’s it, let’s get going — jog to the soccer field… OH WAIT , crap, turn around…

Pick up the Coupons from LMP’s truck.  1 per PAZ.

Mosey: Carry those coupons on a jog to the middle school soccer field.

Mr. Opus’ Thang:             12 Rep Countdown

PAX all in a line on soccer field.  Do 12 Merkins, lunge 20 yards then 12 Carolina Dry Docks.  Politician back.  Rinse and repeat decreasing by a rep all the way down.

Cheezwhiz’s Thang:            Tabata Twosomes 

First set:   PAX did 20 sec underdogs or pull ups (ha, that’s a joke– everyone went to underdogs) – 10 sec rest – then 20 sec of jump squats – then rest x entire song
MOSEY TO THE LEDGES
Second set:  PAX did 20 sec Copenhagens- 10sec rest – then 20 sec of box jumps (START AT THE TOP!) – then 10sec rest  x entire song

This is where 3rd Deg really put in the extra effort — more or less in the jaws with his mumble chatter, but i guess he did enjoy some extra prom date thrusting at the top of his copenhagens   “EXPLODE!”

Mosey to the soccer field and find a battle buddy, and each PAX grab a coupon.

Little Miss Piggy’s Thang:                    243 

Independence Day marks the anniversary of when the 13 colonies originally ratified the Declaration of Independence in 1776.   That makes our country now 243 years old– so let’s celebrate with 243 reps of hard work on our core.

50 reps (25 each partner) of Leg Throws, 50 reps (25 each partner) of Sky Kicks, 50 reps of American Hammers with coupon, 50 reps of Plank with partner hand slaps, and finally 43 reps of WWI with coupons.

Position for leg throws and Sky kicks:   PAX 1: lay on back and hold ankles of PAX 2 standing behind their head (NO…NOT OVER THEIR HEAD… I do not want to look up your shorts nor do we need anyone’s ball sweat dropping like Chinese water torture on our face).  Leg throws –PAX 1 raises straight legs up to PAX 2 who then throws the legs toward the ground.  Sky kicks: PAX 1 keeping leg straight up toward sky, lifts butt off ground.

Mosey:  Jog it back to start area with the coupon in hand.   Deposit coupon in truck and plank till the six arrives.   Great job everyone!

CoT/Numbers/Names  — 17 PAX, 1 FNG named today (he works for the city and is an arborist — thus, ManScape, of course !)
Prayer:
– Praise LMP’s mother-in-law recovering so well from mastectomy
– Soccer Mom still needs prayer coverage
– Nimbus: daughter tasted positive for Lime’s disease and starting treatment, praise she is not feeling too bad, but prayer it works out well without any adverse effects

Announcements:

-Using new Nolensville sign up sheet for Q / Coffeeteria sign ups (3rd deg really likes the new color scheme and look of Numbtucks’ design on this spreadsheet – you guys should really check it out,  oh yeah, and sign up for stuff!)
-challenge: nobody Q more than 1 time this month! Get some people more active!

Post-party:  a few us had penalty burpees to do for the challenges that we were/are apart of…  and Cheezwhiz is trying to avoid his for each day that he missed during the running streak challenge.    Yep, called ya out.

Coffeeteria enjoyed too

—Little Miss Piggy, Cheezwhiz, Mr. Opus

 

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Patriot Games in Nolensville

PAX: NumbTucks (QIC), Ragdoll, Tebow, Nimbus 1500, Mickey Mouse, Mic Drop, Double Bird, Tweety (FNG), Swinger, TV Guide, Hush Puppy, Staples.

12 men all gathered in Nolensville to celebrate the 4th of July with a beatdown taken from F3 Chicago known as the Patriot Games. Here is how it went down:

In light of the Declaration of Independence being signed in 1776 everything we attempted reflected this number:

PART 1
We all began with a 1776 yard run (1.01) miles. (I had to make a point that only 12 came because people were bellyaching about our 4th of July beatdown being at 5:30am rather than 6am…babies) Okay enough complaining by me onto the next routine:

PART 2
We performed the following routines with a partner splitting the exercises unless noted otherwise:
100 Merkins, 100 LBCs, 100 Squats, 100 Mountian Climbers, 100 American Hammers, 100 Shoulder Taps, 100 Flutter Kicks, 100 Calf Raises, 100 Dips, 100 Step Ups, 100 Under Dogs, 100 second bar hang (each), 100 Carolina Drydocks, 100 Leg Scissors…
That equals 1600 how will we get to 1776 glad you asked

PART 3
We bear crawled/crawl beared 100 yards then performed 76 burpees with partner … and that equals 1776 ladies and gentlemen.

We closed the day by reading a “Daybreak Prayer” from a book I have and then gave away a special pass for all who are on the nutrition plan that came to the workout. Have a great day gentlemen!

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Convergence – 07.04.19 – “Our Independence Day”

39 PAX kicked off America’s 243rd birthday at Bicentennial Mall this morning and prepped their bodies for a day of grilled delights, cold beverages, and unbridled patriotism.

QIC: Princess Aurora

PAX: Bad Boy, Bicentennial Man, Big Country, Big Stick, Big Pharm, Black Lung, Blue Mule, Brother-at-law, Care Bear, Cinderella, Crablegs, Dick Whitman, Drago, En Fuego, Harvey Updyke, Hi-Viz, Hot ‘N’ Ready, Keep the Change, Life Champ, Lockbox, Mofomite, Notes, Oregon Trail, Pop-A-Lock, Porcelain, Red Skull, Scud Row, Slater (FNG), Stirrups, T-Cell, Tampa Libra, The Jeweler, Tidballs (FNG), Tiny Dancer, Tool Time, Vector, Waterboy, White Cloud

THE THANG:

After YHC issued a director’s cut of a welcome and disclaimer, PAX took off on a mosey consisting of a head fake south toward Capitol Hill and back toward the main lawn north of the amphitheater to circle up for warmorama:

  • SSH x 15
  • SnL Squats x 10
  • WMH x 10
  • LBAC F/R x 10

Red:

Count off 1-4 into four groups and mosey over to Porcelain’s car to gather some coupons: 6 to 8 ft railroad ties that would serve as team weights. Mosey back over to the lawn with coupons in tow and line up for an Independence Day relay. The alien mothership’s shield has been deactivated, and Earth’s forces have organized a counter-attack. With the firing control mechanism on the four remaining aircraft malfunctioning, the PAX have no choice but to manually deliver the payload to the Court of 3 Stars carillon bells.

In single file, each team must move their coupon overhead in an Indian Run fashion. Once the last man has pushed the tie forward, he runs to the front to receive it and keep moving it along, repeat this process to the midway point. Once at the midway point, the team switches to a position straddling the coupon facing the other direction and pulling it through their legs in the same fashion until they’ve reached the bells. SSH for six, and mission: complete.

Move the coupons back toward the start point and offload to move toward the next phase of the workout.

White:

In the amphitheater, PAX are instructed to find a spot along the lowest level to prepare for a hybrid “escaladder” of pain. Utilizing the Hand-Release Burpee Box Jump (HRBBJ), PAX perform one rep corresponding to the seating level they are on followed by Squats x 4 after the final rep. For each round, you must move back to the first level and complete all previous reps before moving to the next level. Confusing at first, but the PAX are sharp and figure out that the rounds go a little something like this:

  1. Level One: HRBBJ x 1 + Squats x 4
  2. Same as above + Level Two: HRBBJ x 2 + Squats x 4
  3. Same as above + Level Three: HRBBJ x 3 + Squats x 4
  4. Same as above + Level Four: HRBBJ x 4 + Squats x 4
  5. Same as above + Level Five: HRBBJ x 5 + Squats x 4
  6. Same as above + Level Six: HRBBJ x 6 + Squats x 4
  7. Same as above + Level Seven: HRBBJ x 7 + Squats x 4

That’s 84 HRBBJ if you’re keeping score, and the shouts, groans, and mumblechatter were evidence that PAX felt each and every one of them. Sweaty, grassy, and thoroughly warm, it was finally time for some fun on the Hill.

Blue:

At the base of the hill, each of the four teams line up single file for Indian Broad Jumps to the top. Nothing fancy here. Last man broad jumps to the front of the line and all PAX advance in this manner up to the wall. Congrats to team 3 on getting to the top first and just under the time limit imposed by YHC. Grace was extended to allow all teams to reach the wall before the charge back down the hill and to the launch point.

PAX circled back up on the granite map to close it out with A-Mary-Ca. YHC fumbled around with the soundtrack of “America, F*** Yeah” to bring it home, but PAX were finally able to execute a 2ct American Hammer Ring of Fire up to 76.

COT/BOM

MOLESKINE:

It was a really great turnout with all areas of Nashville represented as well as Franklin and Nolensville. Even had the honor of welcoming two FNGs, Slater and Tidballs.  YHC was honestly taken by surprise given the “Slack forecast” put the numbers closer to the high teens. A pleasant surprise to be sure, and a good taste of what’s to come as F3 Nashville celebrates its 5th Anniversary in September.  100 PAX, baby!

BULLHORN:

  • TAPs
    • Big Country and other 4:13 guys as they visit friends and family this weekend. Prayers for safety, good decisions, and a return back to the program.
    • Safety for all traveling PAX and healing for the injured.
  • Announcements
    • July 20 – Potluck Cookout hosted by Porcelain
    • July 23 – Libeery at Fat Bottom Brewing- Crablegs will be leading the discussion on Cal Newport’s Digital Minimalism. Reading is not a prerequisite for attendance
    • July 27 – Nightpath – Night ruck CSAUP at Percy Warner.
    • August 17 – Yuck Ruck – Social Ruck/Community Service. Trash pickup followed by beer and fellowship at a local watering hole.
    • September 14 – F3 Nashville 5th Anniversary at Sevier Park – where it all began. Special guests from F3 Nation will be in town, so you don’t want to miss it. Mark your calendars as the goal is 100+ PAX in attendance. Be a part of F3 Nashville history!
    • October 19 – TNCANRUCK 002 – Social Ruck/Community Service. Ruck across Nashville stopping at select breweries and bars to pick up canned good donations and deliver them to Second Harvest. Last year’s event ended with 700 lbs of donations. This year’s goal is 1,000 lbs.

Pleasure to lead you all. Enjoy your holiday and time with friends and family.

PA out.

 

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11 PAX at Titan for Wet Socks

10 PAX gathered this morning in the warm, humid morning to breathe hard and sweat to better themselves. It was a “wet socks” kind of workout. (2.5 miles ran in the humidity)

 

Pumpkin Spice pre-partied his way from Atlantis to Titan.

 

PAX:

Porcelain
Pumpkin Spice
Crab legs
Bad boy
FNG Drogo
Hot route
Siri
Blue Mule
Brother-at-law
Black Lung
Right Said

 

Warm-o-rama: Long mosey around the lake ending at the other side of the Parhtenon. We had a short-lived Flying EH, but Kyle decided to continue his run (he missed out).

SSH

GM

LBAC

rLBAC

Air presses

WMH

Thang 1:

DIDS with lap around ellipse x 3

Mosey over to hill

 

Thang 2:

7s with Merkins at bottom of hill and squats at the top

 

Just for Fun:

Mosey back to the far side of the Parthenon

Doomsday Clock with Merkins (Everyone forms a circle and holds high plank. PAX go around the circle clockwise performing one Merkin and incrementing the count by one.) I had to cut it off at 325 Merkins with 3 PAX still going.

 

6-Minute Abs:

Dealer’s choice ab exercise – rapid fire

 

Welcome to FNG Drago (Flying EH)

 

Triumphs (acknowledging and celebrating successes in the lives of PAX):

Black Lung completed 13 years of medical training

Crab legs started a new position and is loving it

 

CoT:

Pray for those who are ill, those who are in the job search

 

Announcements:

Libeery (read Digital Minimalism)

July 4th Convergence at Bicentennial Park

 

-YHC

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For Bruce And Country

It’s 4th of July week and 11 PAX gathered by dawn’s early light for a USA themed workout powered by American icon Bruce Springsteen.

But first, preparty: Stats led Staples, Ragdoll, CheezWhiz, and LMP in a mini-Murf.  1/3 mile run around the track with five sets of 5 pull-ups, 10 Merkins, 15 squats. Ragdoll skipped the run, CheezWhiz dribbled in halfway through, and Little Miss Piggy squeaked in a set at the end.

PAX: Inspector Gadget, CheezWhiz, Little Miss Piggy, Stats, Staples, FNG Bob Barker (Jason), Nimbus 1500, Show Me, Mickey Mouse, Tebow, Ragdoll (Q).

I fire up “Born In The USA” and we do a quick stretchy warmup of cherry pickers, high leg kicks, good mornings and toe touches. Then we trot off to the edge of the parking lot.

Thang 1: Cold War Apocalypse
The Yurpee is a #F3Nolensville plyometrics variation of a burpee inspired by Russian Olympic trainer Yuri something-or-other. Handclap merkin + 2 tuck jumps.

In this epic battle of USA vs the Commies the PAX sprint on command from one edge of the parking lot to the other, approx 40 yards, and perform 9 Yurpees.

Then a quick mosey back to the other side of the lot where they perform 1 WWI, 1 American Hammer, and 1 Merkin (American Push-up).

Since this is an Apocalypse, on the next round we do 8 and 2, then 7 and 3, and so forth … I’m sure you understand math.

On the second round Little Miss Piggy says “this is gonna suck”. Don’t blame me, blame the Russians.

Fittingly, the last sprint is to the Boss’s soaring anthem “Born To Run”. We end with 1 Yurpee and 9 WWI, 9 American Hammers, and 9 Merkins. USA wins. Communism defeated. Mosey to the picnic shelter.

Thang 2: Smokey Mountain National Park
In homage to the great state of Tennessse and our national park system, PAX split into 3 groups and each move a picnic table to the grass, aligned bench to bench, spaced about 12 feet apart. We are going to traverse the Smokies.

Each group at their table performs:
– 5 Irkins on the ascending bench
– 5 Box Jumps
– 5 Angle Grinders on top of the table (very little room up there for this)
– 5 Derkins on the downward bench, and
– 5 4-count mountain climbers in between current table and the next table

Rinse and repeat, traversing each table. When a team finished the last table in line, instead of mountain climbers they bear crawl back to the first table.

We’re through hiking the Appalachian Trail, so do another round of all three tables. Air is getting thin at this elevation. Hard to do the angle grinders. Q needs a louder speaker. Can’t hear Bruce.

We’ve run out of time for my Thang #3, which was F3 Baseball. Bummer. So to kill the last 5 minutes we go bear crawl the bridge, just because we can. On the mosey back, Tebow and Nimbus get into a scientific discussion about how it’s harder to breath in the summer because trees are green.

Nameorama / COT
Welcome FNG Bob Barker (Jason). Gosh, the fog of war must have been thick because we thought about that name way too long.

Lifted up our injured brothers as well as those with sick family members. Prayers for a safe and relaxing 4th of July weekend.

Announcements

  • Independence Day CSAUP set for 7/4/19 @ 5:30am. Hero of the Day Workout. There’s been a lot of grumble chatter about the time, but NumbTucks says heroes get up early and so should you.
  • NightPath: free Ruck CSAUP July 27 with F3Franklin. Talk to Third Degree for more info.
  • F3Dads Camp in Tennessee in September!!!

 

 

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HEARTs and Horsemen @ Defiant

Chris Farley GIF

“How many heart attacks does that make?!” “That makes about a Baker’s Dozen there Bob!”

Pre-Party: Kermit with a core-heavy PP led Staples, 3D (YHC) and RagDoll (on a Monday?! What!!!!?!?!) in Plank progressions, WWIs, IWs in a strange cadence, and Toes to Ball. Had to reel him back in as I wanted to Q too…

8 PAX in attendance for the main event: Kermit, Staples, RagDoll, Typo+, SnowBall, BeerGoggles, DoubleBirds & 3rdDegree (Q)

Disclaimer/Warm’o’Rama

  • ShowMe Lap in which no one showed, including the long-anticipated Kermit Girl-Friend…alas, no LMP

Thang.1:

Mosey to back of school and while running a lap around the “heart” YHC explained the concept for today: split into 2 groups and while G1 does AMRAP of the called exercise, G2 run a lap around the heart. But you have to enter and exit the Heart from the same side.

We did:

  • H: Humpers (The Monkey variety)
  • E: Everest (Mountain Climbers)
  • A: Angle Grinders
  • R: Regular Lunges
  • T: Turkish Get-ups

Each lap was ~0.2 miles and took ~1.5 minutes.

black and white heart GIF

 

  • in order to add an ! to the HEART, (or a little s via Staples) we Sprinted through the heart as 2 groups x 1 (CHEEK TO CHEEK!!!!)

Thang.2:

Inspired by Tombstone and the book of Revelations, we did the full-price (no coupons…get it?!)

4 Horsemen of the Apocalypse: (patent pending)

4 Apocalypses of 4 exercises: Burpees, Floating Starfish (each side 1/2), Pull-ups, and IronMikes (each side 1/2)

Exercises A, B, C & D in progressive rounds like this: 10A, 1B, 1C, 1D, 1A, 10B, 2C, 2D, 2A, 2B, 10C, 3D (the best round), 3A, 3B, 3C, 10D, 4A, 4B, 4C, 4D, 9A, 5B, 5C, 5D, 5A, 9B, 6C, 6D, 6A, 6B, 9C, 7D, 7A, 7B, 7C, 9D, 8A, 8B, 8C, 8D and done…

Great way to get 55 reps of each exercise completed in a manageable way. Q quizzed the various PAX in attendance of what exercise and rep count was next to keep minds sharp in the thick of the Fog’o’War…

We moseyed back to the lot for CoT but got in a few GMs and Inchworm Merkins for good measure…6:15 already?!

CoT / Counterama / Namerama

What we learned:

  • listen to the counsel of a wise father from the past…Guard your heart, for from it flow the well-springs of life! Pax were exhorted by YHC and Kermit to guard against lust and viewing images that enter the eyes, play in the mind and lodge in the heart. Where your heart is, there your treasure is also…GUARD IT!
  • DoubleBirds is staying after it, and BeerGoggles back in the saddle and doing great! SnowBall even had the gas in the tank to draw Q out during a lap around the heart. Sorry SB for my out of breath replies…
  • Kermit and RagDoll stepped up with some great parties that focused on things not abused by Q already and were much appreciated. Thanks Gents!

PostParty: RagDoll led YHC in DuckWalk and AirSquat suicides of varying rep count and increasing distance. I Hate/Love you RagDoll.

Coffeteeria enjoyed by 4 PAX (even though the supplier wouldn’t even sample his own brew…) while others took off to get their Mammon on: some 2nd F took place including discussions about frequency preference, campers and cabins. Mufasa, watch out dude…you are camping with a manimal. Avert your eyes!

BullHorn:

  • Thanks Typo+ for the coffeeteeria!
  • Continue to keep health issues of multiple PAX in your T&P: Ulysses, Carrot, MicDrop and others I’m sure…
  • Independence Day CSAUP set for 7/4/19. Hero of the Day Workout, stay tuned to Slack for timing
  • NightPath: free Ruck CSAUP July 27 with F3Franklin. Talk to 3D for more info.
  • F3Dads Camp in Tennessee in September!!! https://www.eventbrite.com/e/f3-dads-camp-runamuck-tickets-58879270483

Humbled with the opportunity to sharpen and be sharpened.

– 3D OUT!!!!

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The Hill 6-27-19

6 PAX greeted the morning gloom with eager intensity.

QIC: Boy Band

PAX: MoneyShot, Yard Sale, Prevac (prevac’d), FTTAL, Venus

We started with a quick mosey to the track followed by..

WOR: SSH, Good mornings, Willie mays, baby arm circles

Thang: 

400m Run

50m Inch worms (start in plank, walk hands forward to extended plank position, walk feet back to plank position)

400m Run

50m Slinky (start with hands on ground just in front of feet, walk hands out to plank position, walk feet up to hands)

400m Run

50m Bear Crawl

–At this point, Foxtrot mentioned it was hard to do when “it’s this thick” and the Q heard it hard to do “with this dick” which started a whole series of mumblechatter.

400m Run

50m Crawl Bear

200m Fast Run

We all then took our shoes off for some barefoot sprints on the turf.

Start at 50% to the 25yd line, then 75% to the 50yd line, then 100% to the endzone.

4 full sprints; the following at each endzone: 10 WWIs, 10 Squats, 10 merkins, 10 flutter kicks

–Foxtrot decided to blow his wad on the first sprint, seems like something he would do

COT

Thanks again for letting me lead. We have a lot of friends and their families who are in need of our support.  Keep them in your prayers and offer to help when you can.

SYITG.

 

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TAKE 2: Death by 50’s

GLOOM FACTOR: it was a beautiful weekend morning!

PAX: Little Miss Piggy, Nimbus, Stats, Swinger, Kermit, 3rd Degree, NumbTucks, Mr. Opus, CheezeWiz, Carrot, MicDrop, Topper, Pocahontas, Old Hickory, TVGuide, Ulysses, Typo+ (QIC)

Pre-Party: 3rd Degree, Nimbus, Staples, MicDrop, Stats, Kermit all enjoyed going PP while doing Bearway to Heaven, CrawlBear Hill, and Dancing Bear Pyramind.

 

Circle up for Disclaimer, WarmUps:

12x Squats

15x SSH

Head to Kermit and LMP’s trucks: Bigguns from Kermit and Teeny Ones from LMP (does that say more about each?).  Grab your Coupon and Mosey up to the PlayGround.  It’s time to have a little fun with your Coupon.

 

THANG:

ALL EXERCISES HAVE 50 REPS.  Each round consists of Legs, Upper Body, and Core.  Run to first Soccer goal and back after each round.

ROUND 1: Squats, Curls, American Hammers (for AH: each side ½ unless you are using coupon, then each side is 1)

ROUND 2: LUNGE (Each leg is 1), Overhead Press, LBC (no coupon, drop legs to right side and do 25, repeat on left side)

ROUND 3: Step-ups (Each leg is 1), Pull-ups, Knees-to-Elbow

 

FINAL TASK:  Mosey back to trucks to return Coupons.

 

 

CoT:

Circle up, counted off, name-o-rama.

 

MOLESKIN: keep these folks in your prayers please:

  • Ulysses son Tucker has Juvenile arthritis.
  • MicDrops’s wife, Allison, headed to doctor to confirm potential arthritis, or potentially Lupus.
  • Carrot daughter has Angelman syndrome and had eye surgery last week.
  • Swinger wife and mom both have health issues.

 

What a treat it is to lead you guys.  You sharpen me and keep me going.  Thank you!

 

TYPO+

 

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III Pillars – 06.25.19 – “Bicentennial’s Favorite”

8 PAX hit up the hill of all hills on a mini-field trip at III Pillars. All lived to talk about it.

QIC: Princess Aurora

PAX: Bicentennial Man, Boone’s Farm, DFrost, En Fuego, Esso (The Fort), Hipster, Pumpkin Spice

THE THANG:

After a quick disclaimer and an apology to Bicentennial Man, PAX we led on a medium mosey over to the parking garage entrance across from Mt. Covenant and convened for a COP, all IC:

  • SSH x 15
  • WMH x 16
  • LBAC F/R x 15
  • Merkins x 10

Gathered the PAX for a nice mosey all the way up to Covenant in hopes of getting a glimpse of downtown, but YHC didn’t really have a good enough idea of where the best sight lines were. No matter as we were as the top and that’s all that was needed.

Pair off for a some downhill relays on Mt. Covenant. P1 performs AMRAP Merkins while P2 runs to first lightpole and back. Flapjack, then RnR with 2nd, 3rd, and 4th lightpoles and squats, flutter kicks, and burpees, respectively. Plank and wait for six.

All in, and it was time to descend. P1 SSH while P2 bear crawls to 1st lightpole. Upon reaching destination, P1 runs to spot and begins bear crawl while P2 stays for SSH. Continue this “leap frog” all the way down to last pole.

With everybody at the last lightpole, lock arms for synchronized Lt. Dans all the way to sidewalk, then Indian Run back to launch for Mary.

  • Jane Fondas R/L
  • Alabama Prom Dates
  • WWIs
  • American Hammers
  • J-Lo’s
  • Crunchy Frogs
  • Bird Dogs

COT/BOM

MOLESKINE:

Welcome to Esso from The Fort. The moment he identified himself as a Clemson graduate, I knew he was a HIM. Glad to have a fellow Tiger in the mix, even if only briefly.

YHC attempted to use a bit of reverse psychology on the PAX as they started downhill, but I believe all would argue that the uphill portion was still just as painful in spite of it. Many were suspicious of a Crawl Bear up the hill but were relieved to see that hasn’t made it out yet.

 

BULLHORN:

  • 7/2 – 4:13 Strong Signing Day
  • 7/4 – Convergence at Bicentennial Mall – 0530-0630
  • 7/4 – Team Job 4th of July Blowout – 1600-2000
  • 7/26 – Nightpath – Percy Warner Park – 1900 until finished
  • 8/17 – Yuck Ruck – Details TBD
  • 9/14 – F3 Nashville 5th Anniversary at Stonewall

PA out.

 

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The Buffalo – 06.28.2019

It was another dank day in the Bottoms for 7 East Nashville Hard Bodies.  Nothing better.

PAX: Hot Route (co-QIC); Pocket Chicken; Small Things; Ed Hoculis; Skill Craft (FNG); White Cloud; Brother at Law (co-QIC)

Disclaimer and WOR by Brother at Law

Mosey around the block.  Ed Hoculis pulls in late.  Big smile on his face knowing he missed Mosey.  Classic.

WOR: SSH x20; GM x10; WMH x10; Imperial Walkers x10; Warrior flow with LBAC and RLBAC x10.

THANG

Round 1 by Hot Route

7 cardio exercises.  30 seconds each exercise.  No breaks between sets except when we ran down into the bottoms between the second and third ones.  Supposed to get more intense each one.  Lots of self-regulation here.

  1. Jog in place
  2. SSH
  3. Heisman
  4. Heisman w/ shuffle
  5. High knees
  6. Butt kickers
  7. Mummy dance (not the Phish song Moma Dance, but close)

Brother at Law tags in for SLAD Sets, our newest lunge super sets.  EMOM: 5 reps static lunge; 5 reps lunge to knee raise; 5 reps stork lunge; 5 reps half step lunge; 5 reps curtsy lunge.  Switch legs every minute.  10 minutes total.  Legs were a wee bit jelly after this.

Run up the hill back to Community Center for some high plank and merkins OYO as we wait for the six.

Hot Route took us out with some MARY: high planks, ski jumpers; hip raise/hollow outs; american hammers.

Time

Always a pleasure to lead and be lead with you guys.  Might be a real light crowd next week.  Please tell your friends.

Offered up intentions.  Listened to some nature.  Closed with Matthew 25: “I was a stranger and you invited me in.”