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21 June 2019 — Coupons and Burpees @ Bomber

21 June 2019 — Coupons and Burpees @ Bomber

 

Conditions: Very little gloom factor, mild in temp, but very humid.

 

PAX:

-Fireballs: Blue Mule (QIC), King P, Toothless, Firefox, Pumpkin Spice

-Bulldogs AKA Pitbulls: Hi-Viz, Vector, Cub Cadet, Defrost, Bareback

 

Warm-Up: Mosey with circle up with usual suspects – baby arm circles, squats, merkins, good mornings.

 

The Thang: Coupon Carries and Burpee Box Jumps

-Divide into two teams – the fireballs and the bulldogs

-One team moseys around the center and the parking lot carrying 2x ~25 lb coupons. Other team does burpee box jumps at the parking lot. When moseying team completes a lap, teams switch roles. Round completed when each team moseys and burpees.

-That’s ~15 minutes of burpee boxjumps. Pace yourself and modify as needed, but maintain intensity.

-Three rounds, each round taking just shy of 10 minutes.

 

Mary:

-Relocate to playground. Stay as two teams.

-One team calls out an ab exercises and does a short run there and back. Rinse and repeat until all PAX get to pick an exercise.

-All done – just 10 seconds left – all out sprint back to shovel flag.

 

Announcements, 6th man, and COT. Simple, effective, and straightforward.

 

Announcements, 6th man, and COT.  Simple, effective, and straightforward.

 

Pleasure to lead you men.  SYITG!

 

Blue Mule OUT

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CLIMING

Temp: 73.5

PAX: Dupree, Prevac, Movin on Up, Reefer, Accounts Receivable, Big Perm, Black Widow, Penny Loafers, Deck the Hollis, Atlas, Ludwig, Bagger Vance

QIC: BV

Mosey down the big loop, lunge walk up, reverse lunge, politicians.

Nod to my Spirit Animal Grisham w 10 HSPU on the wall.

AYG to StartEx

WOR:
SSH X 13 IC
Hillbillies x 10 IC
IW x 10 IC
Squats x 10 IC
AL prom dates x 10 IC
Iron Crosses, Scorpions x 10 IC

THANG:
YHC was thinking about CLIMBING this week as such wanted to design a Q w that in mind. Only problem was YHC dropped the B inadvertently and the PAX didn’t have the joy of the 25 Burpees per round. Hence the Qonfusion on the rep counts from YHC. All in all, we did some good work and threw in 5 Burpees at the end in penance.

Pair off 1s and 2s then stay in circle for
C – Carolina Dry Docks x 5
L – Lunges x 10 (f,r,s,)
I – Imperial Squat Walkers x 15
M – Merkins x 20
B – Burpees x 25 ( YHC FAIL…totally forgot the B)
I – Inch Worms x 25
N – Nolan Ryans x 30
G – Gorilla Humpers x 35

Partner Indian Run around the big loop.

Rinse n Repeat CLIMING w the IW and Inch Worms switching places.

Partner Indian Run to CBC lot and back.

RNR CLIMING

Blind Partner Run to bottom of bus route flap jack to StartEx.

RNR CLIMING…feeling pretty Dum right now for forgetting the B.

MARY:
Supermans x 10 IC
Merkins x 5 OYO
Flutter Kix x 13 IC
Merkins x 5 OYO
BURPEES X 5 OYO
High Plank to Beast R/L x 5 IC
Flutter Kix X 16 IC

TIME

NMM:
Certainly it was my suconsious and not my Mississippi State lamskin that kept the B out of CLIMBING.
We still seemed to get the most out of today’s eatdown…YHC was awarded Sweat Stain of the week.
BH:
Leadership lunch today at Thistle Farms, Vector on Q.
Lots of families hurting out there men. We heard of two men lost last week, one with a wife 6 months pregnant. PSA…please get life insurance, disability insurance and a will at the very least. I have no dog in the fight with whom you purchase these things but please see someone about the basics. I am happy to share my thoughts face to face if you would like…I am in no way advocating one company over another, just something.
Keep the wives of Dupree, Ludwig, Penny Loafers and Missionary in your TAP.

SYITG,

BV

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Old Fashioned Beatdown

PAX: 3rd Degree, Stats, Show Me, NumbTucks, Ragdoll (Q)

Let’s talk for a minute about poor life decisions.

Staying up until midnight the night before your Q because of a work function is a poor life decision.

Drinking too much whiskey at said work function the night before your Q is a poor life decision.

Performing a PT test with 3rd Degree in the minutes before your Q is a poor life decision.

Q did all of these things. I make poor life decisions.

PRE-PARTY AND SUCH
Round about 4:58 I look at the radar and see the rain has stopped and ol’ sparky has moved east, so we’re go for launch. Sitting at low 70’s, humid. Soggy ground. Muddy pavement.

Now here’s how this went down.

I show up at 5:15 to lay down some cones for our running Thang. But 3rd Degree is sitting there all lonely with no one taking him up on his call for a pre-party, sadly unrolling the shovel flag, and shuffling his soggy Deck Of Death from Tuesday’s workout.

So I guilt myself into this thing and agree to 2 minutes AMRAP pull-ups, followed by 2 minutes AMRAP merkins, followed by 2 minutes AMRAP situps. So I blow my arms out on the first two, and get about 90 seconds into the situps and just start laughing because I’m so miserably bad at them.

It’s 5:31 so 3D and I head back to the parking lot to meet up with Statsy and NumbTucks. Show Me pulls in late and parks his big black pickup truck about as far away from the group as possible. We wait for him while he huffs it in from Smyrna.

Disclaimer doesn’t need to include lightning but does include that I drank Old Fashioned’s last night, to my great detriment it turns out. We Side Straddle Hop to 20. We stretch thine legs. We mosey to the track.

THANG 1: Mile Run with Sprint Segments
3x around our humble track is a mile. I’ve placed cones at two segments within the track, marking a distance of approx. 20 yards. During these segments the PAX are to sprint.

We crank out 40 merkins in cadence. And then we run. Plank and wait for the 6 when you’re finished with a mile.

Q is the 6. I blame the Bulleit Bourbon.

They also did not plank for me. Though they did wait, so I can’t complain.

THANG 1.5: Lunge Walk
Must get to the bridge. Bridge is a quarter track behind us, so we lunge walk thata’way.

NumbTucks takes off like a scared kitten in a lightning storm. Says he hates lunges so he wants to get them done fast. Omaha about halfway there because lunge walking is silly. We mosey the rest of the way.

THANG 2: Crawl The Bridge
Simple rules. Bear crawl the bridge. Special request from 3rd Degree.

Turn around and do it again. This time Q says you will Crawl Bear the bridge, but also need to spend some distance Crab Walking it.

All those without alcohol in their bloodstream do Bridge & A Smidge. Go you!

Q requests a 12 count from Stats, because he wants 2 more than 10.

THANG 3: The Liberal Leap
To the tune of the recently-released Armin van Buren remix of Van Halen’s “Jump”, the PAX hold Al Gore position for the duration of the song. Each time he sings “JUMP!” the PAX squat jump.

Song is 3:40 and includes 40 squat jumps. 3rd Degree reviewed it on Yelp! as “Suitably miserable” or “Delightfully awful” or something … he didn’t like it. Or maybe he did. I don’t know.

THANG 4: Timekiller
Back to the pain ground for:
– 10 Under-(mud)doggies
– 10 Derkins
– 10 Copenhagens
– 20 Flutter kicks
– 20 American hammers

NAMEORAMA & COT
We prayed for all our F3 brethren, both present and in absentia. We prayed for strength in our families, and wisdom in career choices, and hope within our relationships of friends and community.

We reminded each other that when you step into the boxing ring, you’re gonna get some punches and bruises. But life takes place inside the ring. Be the man in the arena. Be present. Be involved.

POST PARTY:
Numbtucks, 3rd Degree, and Ragdoll did 12 Yurpees while Stats and Show Me went to snatch my cones (thanks guys).

ACKNOWLEDGEMENTS
Thanks to the PAX for their patience with me this morning. I had actually planned for a 2nd mile run and a good deal more merkins but my poor life decisions stunted my capabilities this morning. Thanks for pulling me along and leading the leader. You guys are da’ best.

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Wednesday Bloody Wednesday – Racetrack 6.19.19

13 PAX (initially) posted for a mosey and some humid garage work. ’twas an interesting first 10 minutes…

PAX: Offshore, Red Skull (paramedic #1), Double Check, Penny Loafers (paramedic #2), Dr. Smartt, Bedpan, Hot Pockets, Umbrella, Black Widow, Boone’s Farm, Calf Killer, Greasetrap (patient), Razorback (Q).

Conditions: Not as muggy as expected….until we reached the depths of the parking garage. Lesson learned: for the balance of the summer any garage work will be featured on the top deck where the air actually moves.

WOR: Mosey around MW park loop and circle up for SSH, GM, WMH, cotton pickers, OH and seal claps, squats, merkins, spidermans and hillbillies.

THANG: Extended mosey from MW park to parking garage. Q took the time to drive the route this morning and confirm sidewalk availability for PAX safety. Q failed to evaluate the number and placement of light poles, not thinking that would be a relevant impediment to PAX running in a straight line. As Q was approaching intersection of East Park and OHB, I hear a loud “dooong” noise, akin to running past a street sign and slapping it. Turns out, that noise was the product of Greasetrap’s forehead making direct, full-speed contact with a light pole (he turned to speak to Red Skull, looked up and the light pole was upon him). As Slack pictures show, the result was a doozie of a cut on his dome – thankfully Red Skull and Penny Loafers jumped in to serve as his care team, got him home safely and Andy Wicke was at the ready to stitch him up. Harry Potter has been submitted as a potential new name for Chase – based on placement and size of scar to come, this idea has promise.

Bloody excitement behind us, we continued our circuitous mosey for about 1.25+/- miles to the garage for the following.

Bottom of each ramp:

  • 5x burpees
  • 10x Peter Parkers (5x each side)
  • 15x Carolina dry docks
  • 20x merkins
  • 25x air presses
  • Backward run up the ramp
  • Walking lunge the flat section to next ramp

After first two rounds, Q realized the above exercises all work the same muscles, and modified to 5/10/10/10/15. Last round was just 50 air presses to finish in time.

ANNOUNCEMENTS:

Surgery is scheduled for Penny Loafers wife in mid-July. Continue to pray for the family and let’s be thinking about ways to serve them next month.

Calf Killer’s cousin Ryan was in a bad climbing accident recently and is recovering from some very serious injuries. More procedures to come so pray for full recovery.

Pleasure to be with you men this morning. Let’s try to limit injuries from running in straight lines in the future. 

#wps

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III Pillars 6/18/2019 – Lightning Avoided

PAX: En Fuego, Toothless, Pumpkin Spice, Life Champ, Black Lung, Bareback, Crablegs

QIC: Boone’s Farm

Since thunderstorms were going right thru Nashville, we called an audible to change the venue to nearby Hill Center in Green Hills parking deck to avoid lightning and still allow for workout.

WOR:

  • SSH x20
  • WMH x10
  • IW x10
  • Merkins x10

Thang:

Mosey around parking deck to bottom of stairs for 11’s.

At bottom, burpees (10 -> 1)

At top, iron mikes (1 -> 10)

 

Partner up for DORA

Partner 1 runs lap around parking  deck level, Partner 2 performs exercises (combined total for Partners), flapjack

  • 100 merkins
  • 200 squats
  • 300 Flutter-kicks (4-count)

Time called.  Great work by all.

Continue to pray for those with illness and need of healing (Ludwig’s wife, Penny Loafer’s wife, Life Champ’s dad), good encouragement from En Fuego to take opportunity to share time with loved ones.

Ps 90:12 “Teach us to number our days that we may get a heart of wisdom”

Always an honor gentlemen,

BF

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4 Horsemen @ BrokenWheel

Pre-Party: 3rdDegree led Staples & Kermit in moving Coupons to the Storm Shelter.

Conditions: Perfect for the Theme, Active Thunderstorm, progressively flooded gazebo with silty run-off and bugs

party anger GIF

10 PAX in attendance: TV Guide, ShowMe, Stats, Nimbus1500, Numbtucks, Staples, Sex Ed, Tebow, Kermit, & 3rdDegree (Q, YHC)

Warm-up/Disclaimer/Extra Disclaimer for Sparky Conditions (F3Corporate waivers were signed in triplicate at this point):

  • 12 SSH IC
  • 13 GoofBalls IC
  • 15 Tempo Merkins IC

Thang:

Inspired by the conditions, and Tombstone quote referenced above, we did the 4 Horsemen of the Apocalypse: (patent pending)

4 exercises with coupons: Blockees, Coupon Squats, Curls and Flutterkicks (progressively SplutterKicks) with coupon held above body.

I initially wanted to do this progression:

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…

Instead, in the Fog of War and excitement of the stormy conditions, I whipped out….wait for it….the Deck of Death and we did the 4 exercises based on card number or face value…Aces=11, Joker = 20 of dealer’s choice.

Worked as well, but not as cool. Next time…Next time….

CoT/Numbers/Names

What we learned:

  • Bugs also hate water & bite (it was in the disclaimer)
  • Numbtucks looked like this in the water with his coupon:

inflatable summer GIF

  • Don’t blame me if you get some flesh-eating bacteria from the stagnant water. I’m pretty sure that I said something in the disclaimer…
  • SexEd had some passive aggressive issues with the playlist today and decided to see if the medic can float. It carried on like a champ despite the water-log and is drying out in the car…y’all keep an eye on SexEd!

Coffeteeria enjoyed by all but a few of those in attendance: some 2nd F and 3rd F took place as PAX shared needs and opportunities for accountability.

BullHorn:

  • contact Kermit re: Ascent 2nd F climbing outing 6/28.
  • Numbtucks to host 3rdF talk on Dude’s Guide to Manhood 6/29 after the Forge.

Good work today, OUT!

– 3D

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The Committee-Q

Conditions: mid-70s and huuuumid

Pax: Bicentennial Man (QIC), Blue Mule (QIC), Harvey Updyke (QIC), Hi Viz (QIC)

…you read that right. When YHC pulled in at 5:28, the other three pax were ready and waiting. Blue Mule threw out the idea that in the absence of anyone stepping up to the Q-plate, we all split the Q duties, each taking roughly 11:15 of leading the pax through their paces. And so began the Committee-Q…

Hi Viz’s Part 1: Disclaimer to remind us all that none of us are professionals, then mosey from shovel flag, around western edge of Elmington, to just behind home plate of the baseball diamond. Warm-ups including SSH, LBAC, Air Press, Reverse LBAC, WMH, and Good Mornings. Lined up on the nearby bleachers for some 10-15-20 DIDs, followed by Monkey Humpers. Rinse and repeat, reversing the numbering (20-15-10) on the DIDs.

Blue Mule’s Part 2: Mosey to the playground, pair up. One partner runs to a destination point (cycled through the southwest corner of the park, the steps in front of WEMS, and the nearby book birdhouse), while the other gets in AMRAP of the called exercises, which rotated after both partners had completed the run. Exercises included merkins, overhead claps, burpees, and manmakers.

Harvey Updyke’s Part 3: Mosey to the tennis court for some 4-corners action. At the first corner, 25 merkins. Crab walk to second corner, for 50 Carolina dry docks. Bear crawl to third corner, for 75 monkey humpers. Lt Dans to fourth corner, for partner curls (one partner is down in wheelbarrow position, other partner grabs their ankles and performs a bicep curl).

Bicentennial Man’s Part 4: Mosey back to the playground for Elevens with pull-ups and decline merkins. Time was called with 3 minutes to spare, and the pax moseyed back to the shovel flag, for a quick Mary consisting of J-Lo’s, flutter kicks, and box cutters.

COT/Announcements:

Leadership lunch this Friday at Thistle Farms cafe, coordinated by Vector. The topic will be dealing with difficult people, with words of wisdom from a senior leader in Vanderbilt’s Compliance organization.

Great creativity and flexibility by our small group this morning. Pleasure to lead – and be lead by – each of you.

-Harvey

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Surfer on Acid / Killing the Gut

Conditions: Beautiful, but a touch on the humid side.

PAX in Attendance:  WHOOPS, Staples, Ragdoll, CheezWiz, Gaylord Focker, NumbTucks, Little Miss Piggy, Swinger, Playboy, Double Bird, Voyeur, Old Hickory, Barney Feivel, SexEd, Nimbus, Typo+ (QIC)

Disclaimers

Warmups:

Mosey

10x SSH

10x LBAC

10x rLBAC

Stretch OYO

 

THANG 1:

Three Rounds of:

  • 1 lap around school
  • 21 burpees

Finish with one last lap around the school for a full mile.

 

THANG 2:

Time to Bust the Gut!

 

Two Rounds of:

50 LBC (alternate sides)

50 American Hammers

50 Side Plank Hip Raise (25 each side)

50 WW2

10 Inchworms

 

COT

Count-o-rama, Name-o-rama – 16 strong today which sets a new records for Defiant!  Great job today fellas!

 

BULLHORN:

  • Third Thursday Lunch this week. Look for more details on Slack.

 

MOLESKIN:

  • Several folks asked for prayer for certain friends and co-workers battling illnesses of varying types.

 

I closed out by reminding people that, as believers in Christ, we are not of this world, we are just in it.  Scripture reminds us to not be conformed to the world.  We must stand firm on the truth found in Scripture and hold to that truth in love with those around us.

 

Always great getting to lead such a great group of guys.

 

TYPO+

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2 Jokers @ TheForge

Pre-Party: 3rdDegree led Staples, Stats, Numbtucks, OldHickory, Nimbus1500, Typo+ & Barney Fievel in 10 Dwarfkins and 4 (or was it 8?) minutes of MegaMan. Ulysses may or may not have creeped in at this point and gotten in a round or two.

21 PAX in attendance for today’s coQ (F3Nolensville VQ for OH): TV Guide, Ulysses (first F3Nolensville post?), Barney Fievel, Stats, Nimbus1500, Swinger, 3rdDegree (coQ, YHC), Numbtucks, Typo +, Topper, Staples, MuRSA, Professor X (respect), Double Birds, Sex Ed, WHOOPS, Voyeur, Mufasa, Gaylord Focker, FNG Gluteus (Sponsored by Stats and DB, Name is Romulus->Maximus->Gluteus) & Old Hickory (coQIC)

Warm-up/Disclaimer:

  • Burpee Apocalypse…everyone nice and warm? Good. Let’s Mosey.

Thang:

PAX moseyed ~3 miles today along the trail to Nolensville Elementary and back to the Forge with SpeedBumps selected from the Deck of Pain for Exercise, Rep Number and Variety…with a few Jokers that were Q’s choice…We did: Derkins, SSH, Merkins, Flutter Kix, Plank Variations, Double Shots of Jack Burpees, squats, S&L squats, Shredded Mini-wheat hay-bale crawls, Bear Crawl/Crawl Bear of some Bridges, etc.

Let’s say that this mini-Gauntlet left its mark:

CoT/Numbers/Names/FNG Christening

  • Welcome FNG “Gluteus”!
  • Let’s make sure to not be lazy men. Get up, go serve. You are needed…

What we learned:

  • ShowMe has some dance moves
  • Ulysses does really exist.
  • Double Birds and Gluteus showed some serious grit and heart today with a run-heavy Q. Great work and keep posting! We are all getting sharpened.
  • Lots of PAX know too much about Chris Farley Movies. Everybody knows it’s Herbie Hancock…
  • Nolensville Runners, especially women, were impressed by our workout and playlists. Partner up! They will start telling their friends about the Rainbow warriors workout group in Nolensville.
  • Anything can be an obstacle and fun to overcome…including random hay-bales and bridges…

Post Party:  Staples led some pax in bearcrawls (can’t stop till you get enough, come on!)

Cerveza Salute: Some Pax cracked open some brews to celebrate OH’s first Q in F3Nolensville. One of many to come, I’m sure.

Good work today, OUT!

– 3D

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14 June 2019 ModiFran, Loredo

Temp: 60
Gloom Factor: Nil

PAX: Brother at law, CCR, Vegemite, Ed Hoculis, Locusts and honey , Tampa Libra , Dick Whitman, Small Things, White Cloud, Brexit (FNG), Bag of Ants aka Bagger Vance
QIC: BV

Mosey around the community center, back to the lot for WOR:
SSH, GMA, Imperial Walkers, Hillbillies, Squats x10-13 IC

1s&2s for Evolution I ModiFran
From the Cross Fit WOD Fran

21 Pull Ups
21 Burpees
15 Pull Ups
15 Burpees
9 Pull Ups
9 Burpees

Grab some Wall for the 6. To honor my Spirit PAX, Grisham, we hit 10 HSPU

Evilution II

Laredo HERO WOD … one of my go to Qs …
24 Squats
24 Merkins
24 Walking Lunges
Run 400 Meters
X 6

Turns out the Mosey to the bottom of the Hill truncated our work sets and we had to head back after Rd 4.

Head back to StartEx Indian Run style. After two rounds, YHC threw out the Double IR…run up, run back and then run back up. #CrowdPleaser for sure.

MARY:
Some flutters led by B@L.

Time

NMM:
Welcome FNG Brexit…a polo playing attorney, God named Nigel.
Dick “Alarm Clock” Whitman was right on time at 0533 as usual as was White Claw.
Locusts n Honey had some equilibrium issues, T Claps to Tampa for not leaving his Pardsy behind.

Keep up the Weird on the East Side yall.

BHH:
Keeping Ludwig, Dupree and Penny Loafers and their wives/families in your prayers.
Leadership Lunch @ Thistle Farms on Friday, hit up Vector for deets.

YHC,
BV ??