Backblasts

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Delayed BB 7/11/19 The Hill

PAX: Lumberg, Red Skull, Venus, Big Stick, Money Shot, Bagger Vance, Prevac, Atlas, Flying Tomato, Frugal Macdoogal (QIC)

Disclaimer and mosey to the Amphitheater

WOR: SSH x 10, GM x 10, WMH x 10, FBAC x 10, RBAC x 10, Overhead Claps x 10, Seal Claps x 10

We partnered up and then went in to the weight room to get a set of 20-25lb. dumbbells per group.  Mosey out to the library loop.

EXERCISE ONE: Dumbbell Broad Jumps

  • Round One:  Partner One does Dumbbell Broad Jumps down to the end of the drive (about 25 yards) with 5 Squat Presses at the beginning and end before Farmers Walk back. Partner Two does Plank then switch.
  • Round Two:  Partner One same as above while Partner Two does Atomic Merkins then switch.
  • Round Three:  Partner One same as above while Partner Two does LBCs then switch.
  • Round Four:  Partner One same as above while Partner Two does Mountain Climbers then switch.

EXERCISE TWO: Dumbbell Plank Pull Throughs

  • Round One: Partner One does Kettlebell Plank Pull Throughs (about 10 yards before coming back – approx. 20 yards total) with 5 Merkins at beginning and the turn around while Partner Two does Burpees then switch.
  • Round Two: Partner One same as above while Partner Two does Peter Parkers then switch.
  • Round Three: Partner One same as above while Partner Two does Reverse Crunch then switch.

EXERCISE THREE: Dumbbell Walking Lunges

  • Round One: Partner One does Dumbbell Walking Lunges down to the end of the drive (about 25 yards) with 5 DB Presses at the beginning and end before Farmers Walk back.  Partner Two does Alabama Prom Dates then switch.
  • Round Two: Partner One same as above while Partner Two does Prisoners Squats then switch.
  • Round Three: Partner One same as above while Partner Two does Hi/Lo Plank then switch.

Mosey to the weight room to return dumbbells then mosey up to the top lot.

COT

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8/1/19 The Hill

PAX: Frugal Macdoogal (QIC), Too Tall, Flying Tomato, Renegade, Prevac, Calfkiller, Yard Sale, Venus, Money Shot, Lumbergh

Disclaimer and mosey to the amphitheater.

WOR:

SSH x 20, GM x 10, WMH x 10, FBAC x 10, RBAC x 10, Overhead Claps x 10, Shoulder Press x 10, Seal Claps x 10

Everyone partners up and then heads into the weight room to grab a 45lb. plate per person.

Mosey up to the football field.

ROUND ONE:

Partner One runs 100 yards and back while Partner Two does a weighted exercise with the plate. Rotate until complete the following four exercises and then plank and wait until all in.

    • Frog Jumps
    • RDLs
    • Overhead Squat
    • Floor Press

ROUND TWO:

Partner One grabs a plate and jogs 50 yards and back while Partner Two does a bodyweight exercise.  Rotate until complete the following four exercises and then plank and wait until all in.

    • Squat Jumps
    • Good Mornings
    • Prisoners Squats
    • Weighted Merkins (plate on back)

ROUND THREE:

Partner One would run 50 yards and back while Partner Two does a weighted exercise with the plate. Rotate until complete the following four exercises and then plank and wait until all in.

    • Curls
    • Triceps Extensions
    • Bent Over Rows
    • Overhead Lunges

ROUND FOUR:

Partner One grabs a plate and jogs 25 yards and back while Partner Two does a weighted exercise with the plate. Rotate until complete the following four exercises and then plank and wait until all in.

    • Reverse Curls
    • Weighted Crunches
    • Upright Rows
    • Single Leg Donkey Kicks

ROUND FIVE:

  • Partner One would run 100 yards and back while Partner Two does a Weighted Plank.

Mosey to weight room to return weights and then mosey to top lot for COT.

 

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2 August 2019 10s

Temp: 75
Gloom Factor: Nil

PAX:
Jinxy Cat, Gaylord Focker, Black Widow, Dupree, Venus, Atlas, Yard Sale, PSL, Foxtrot, Sinkhole (FNG), D’Mish, Master Splinter, Movin on Up, A/R, Floppy Disk, Calf Killer, Rooms 2 Go, CAPSLOCK, Big Perm, Flying Tomato, Lumbergh, Edible, Hurricane Joel, Bagger Vance
QIC:
BV

0529:30 Disclaimer

Mosey to Trousdale, Bear Crawl Bump I switching to side BC L/R, Politician to the corner and Circle Up

WOR:
Goof Balls x 13 IC
WMH x 10 IC
IW x 13 IC
HB x 13 IC

Plank for Thang and explanation of F3 5 Core Principles …

THANG:
10 Pull Ups
20 Calf Raises
30 Merkins
40 Flutter Kicks (4ct)
50 Walking Lt Dans
60 Monkey Humpers
70 Plank Jax (sgl ct)
80 Side Straddle Hops (sgl ct)
90 LBCs (sgl ct)
100 yard top loop

RnR until Time called

NMM:
D’Mish called on YHC late last night to Q so today’s festivities had to be something D’Mish-worthy.
Fantastic to have Rooms2Go back in the game. Long Island seemed to treat you well brother.
Welcome FNG Sinkhole from Bowling Green, KY, an EH from Foxtrot.
Jinxy Cat back for more w Gaylord Focker.
There was a bit of shenanigans during the Monkey Humpers, D’Mish I’m sorry please let that cup check pass.
Good work done by all. Glad to be a part of the action. Have a great weekend.

BH:
5 year anniversary 14 September at Stonewall.

IronPax Challenge hosted by F3Greenwood. See the link for details and sign up. Let’s get a ton of PAX signed up and win this thing. https://f3greenwood.com/

YHC,
BV

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The Buffalo – 08.02.2019

Here’s how it went down on the East Side this AM.

PAX: Brother at Law (QIC); Pocket Chicken; Hipster; CCR; Vegemite; Small Things; Sand Lapper; White Cloud; YGR (FNG); and Reba (FNG).

WOR: Mosey around the block and over tennis courts.  Get together for a BAL WOR classic: SSH, Good Mornings; Willie Mays Hayes, Yoga Arm Circles.

THANG:

Mosey to playground and benches.  Split into two groups of 5.  Each group does 5 minute AMRAP of the following.

AMRAP 1: Cindy (5 pullups, 10 merkins, 15 squats).

AMRAP 2: DIDs (10 decline merkins, 15 incline merkins, 20 dips), then 10 box jumps.

Healthy mosey around the community center before we switch out.

 

Mosey down to the big bad hill and partner up.  P1 backwards runs up the hill and forward mosey back down while P2 performs absolution at bottom of hill (pushup in place of groiner, does this have a name?).  Switch out.  Rinse and repeat so each partner runs the hill 3x.

 

Mosey back up to tennis courts (lost some men on the hill) for SLAD lunges.  Lunge superset consisting of the following:  EMOM, alternating legs each minute, perform the following: 5 pulse lunges, 5 lunge to knee raise, 5 stork lunges, 5 half step lunges, 5 curtsy lunges.  Did 8 total sets, so 4 on each leg.  Those aren’t fun.

Little lateral movement with some McEnroes to shake it out after.

 

Mosey to parking lot for MARY: AL prom date progression: two legged x10, R leg cross x10, L leg cross x10, GMs x10.

That’s all she wrote.  Great to have two FNGs at The Buffalo, welcome YGR (Young Gun Rattler? Yikes Green Rodents?) and Reba.  Pocket Chicken’s debut Q next week.  He will be doing things his own way.  You don’t want to miss this.

Hot Route and YHC will be setting up an East side happy hour in the near future.  Keep your eyes peeled.

-30-

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Bomber 8-2-2019: I Want My MTV

Last year, one of my early Qs focused on a moment in popular music history, the Death of Disco.  Supported by a disco-themed playlist that revealed T-cell’s hidden love of the genre, it seemed to be enjoyed by the PAX.  So today, “Lessons in Popular Music, Volume 2” was unleashed on 14 HIM as they braved the mildly moist yet perfect gloom to get better.

PAX:  Vector (QIC), Hi-Viz, Harvey Updyke, Cub Cadet, Crablegs, Pumpkin Spice (as has become the norm this summer, Chippendale right out the gate), River Dawg, Toothless, Firefox, Dewey, T-cell, Crawlspace, Porcelain, Duplex.

Conditions:   Moist with a slice of early 80s cheese.

F3 Mission stated. Disclaimer given. Mosey to cul-de-sac for the

Warm-o-rama:  LBAC x 15, Seal Claps x 12, RLBAC x 15, WMH x 12, Good Mornings x 10, SSH x 15.

Mosey to Parking Lot to start the lesson:

August 1, 1981, MTV launched.  Before that time, music videos were not seen on TV.  As was the format, every hour on the hour, a short clip of the moon landing with an edited MTV flag was played along with the MTV theme song:

Round 1:  

As the theme song played, all PAX not born when MTV launched had to buy-in with 5 burpees (noted by some as the “old man’s revenge”).

Round 2:

As Hi-Viz correctly noted, the first video ever played on MTV was the appropriately named “Video Killed the Radio Star” by the Buggles.  To honor that song, the PAX performed squats as it played (all 3:21 of the radio edit — could have been longer, boys, but I am nice). When the title words were sung, drop to a burpee.

ROUND 2:

“I Want My MTV” — once MTV launched, many cable providers didn’t include it.  So the network launched ads with famous rock stars screaming “I want my MTV!”

PAX counted off 1-2.  Partners each got their “MTV” with one performing exercise while other runs around Rec Center:
M:   Mountain Climbers x 200 (each PAX)
T:     Toe Taps x 200
V:     V-ups x 50

Playlist:  Songs from classic music videos, many of which were much bigger hits because of the new music channel: 
Sweet Dreams (Are Made of This) – Eurythmics
Billie Jean – Michael Jackson
Hungry Like the Wolf – Duran Duran
I Ran – A Flock of Seagulls
The Safety Dance – Men Without Hats
Dancing with Myself – Billy Idol
Sledgehammer – Peter Gabriel [Fun Fact: Most Played Video in MTV History]

Take On Me – a-ha

Round 3:  
M:   Monkey Humpers x 200 [modified to 150 as Q realized he was insane]
T:     The Merkin x 100
V:     Vertical Pull-Ups x 50

Mosey to Start.

 Mary:   Cobra x 20, Flutter Kicks x 15, Hello Dolly x 15, LBC x 20.

COT:

  • Prayers for our injured and recovering PAX (Boone’s Farm, Lunch Lady, TK, Bad Boy) and friends with illness.
  • F3 Nashville 5th Year Anniversary Convergence:  9/14/2019 — Make plans to be there — goal is 100 PAX

Was an honor as always to lead you men this morning.  Next Up, Lessons in Popular Music, Vol 3 – ? Grunge, ? Early Hip Hop, ? Cringeworthy Rap Songs (a la Vanilla Ice).  You’ll have to wait and see . . . 

SYITG,
Vector

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Gunny-Lite @ The Pound

Another Hero Workout of the Day (WOD) to kick off the F3Nolensville IronClad Challenge seemed appropriate.

Pre-Party: YHC led Barney, Typo+, Mufasa, RagDoll, Staples, Nimbus1500, KermiT, and 0.5 for Old Hickory in 3 Toes-to-Bar, 5 Pull-ups, 7 Squats for 10 rounds.

16 PAX in attendance for the main event: Kermit, RagDoll, Prof. X (Respect), Staples, TVG, Stats, Typo+, HushPuppy, DoubleBird, Huggy,  OldHickory, Nimbus1500, BarneyFievel, ShowMe, Mufasa, & 3rd Degree (Q) got after it.

Warm-up/Disclaimer/BattlePlan:

  • SSH IC x 10
  • SJ IC x 10
  • IW IC x 10
  • Tempo Merkins IC x 5
  • Tempo Squats IC x 5

Explained the concept for today: modified “Gunny”. Great standard to measure fitness over time as it is done for best time. Lets Get it!

Thang:

Image result for gunny hero wod

Full-bore Gunny routine = weighted running with 50#, but only a few PAX have rucks, so we did body-weight only running… No disrespect Sgt.

  • 1 Mile Run
  • 50 Push-ups
  • 50 Sit-ups (WWIIs)
  • 1 Mile Run
  • 50 Push-ups
  • 50 Sit-ups (WWIIs)
  • 1 Mile Run

Since we didn’t have weighted vests, I challenged the first 3 pair of PAX to do 1/2 mile partner carries alternating as needed. That was tough!

3 Minutes of Mary:

  • 33 Flutter Kix IC (thanks Nimbus!)
  • 10 AHs IC
  • 10 Freddie Mercs

CoT/Numbers/Names/Christening of FNG

NMM:

  • Today’s workout is a modified CrossFit routine in honor of Sgt. Major Martin “Gunny” Barreras. He was a true HIM who led and served others at the cost of his own life. Read more about this HIM and the WOD in all its glory HERE
  • This routine is a good marker to measure your progress every time you attempt it. Keep after it!
  • It’s great to start off the IronClad Challenge with a bang! If you still want to sign up, go for it! Here is the link: ICC
  • Since we have >16 PAX stepping up to the challenge, I would encourage any PAX that need to get in there 3 Qs to consider a neighboring region to lead at like Franklin or Nashville. Or get creative and partner-up for a co-Q.
  • I’m thankful for Nimbus pacing me and talking to me throughout the beatdown. Seriously, thanks for pursuing me and pacing me and sharpening me. We all sharpen each other…and I’m sure you all got in some 2ndF with your battle-buddy today too.
  • I’m also glad to know I can still make even hardened vets of F3Nolensville spill a little merlot…
  • YHC encouraged the PAX that even if life is hard right now, I challenge you to start the day considering what you are thankful for (such as the Men and Women who sacrifice so we enjoy the freedoms we have as Americans) and then let that perspective color the way you see challenges currently.

BullHorn:

  • Upcoming 2ndF Wild Game (Mystery Meat?) Smoke and Sampling at Staples’ in the works. Details upcoming on the Slack channel.

Stay on the Path…3D-out!

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Some 3S2T Fun in the IIIP Sun

PAX: Silver Medal, Toothless, Pop-A-Lock, En Fuego (QIC)

Conditions: Muggy to Quite Muggy

4 PAX heeded the call to action to show up and claim the guarantee that their 3S2T would be tested and improved.  0530 arrives, we disclaim, grabbed a 30lb ruck plate and began our mosey to the track to set up WOR.  Some SSH, LBAC, WMH, GMs and Scorpion Stretches later, we got into the…

THANG:

Head to the end of the soccer field, partner up and begin with the Strength and Speed portion of the workout:

    • Perform 80 merkins, 60 squats and 40 WWIs as a team of 2 (roughly 40, 30 and 20 per PAX).  Pop-A-Lock goes into modification mode – believe he is still performing squats somewhere right now
    • Upon completion, sprint length of the field down, back and down again (180 yards total sprint effort)
    • R&R for total of 3 sets of the above

First circuit of Strength and Speed complete, we turn our attention to Stamina:

    • Coupon Bataan Death March
      • Last person drops and does 5 bodybuilders while the rest of the PAX Indian Run around the track (lead PAX carries the 30lb ruck plate);
      • After completing the bodybuilders, the bodybuilding PAX runs to catch up with the group, tapping the last PAX on the shoulder, who then stops to begin his 5 bodybuilders, while the former bodybuilding PAX runs to the front of the line and takes over coupon reigns.
      • Every one takes a turn running with coupon; complete just under .5 miles  

We then head to the playground and begin Circuit #2 of Strength and Speed:

    • Perform 40 2-count flutters, 30 Steve Irwins and 20 swerkins
    • Upon completion, sprint length of the field down and back (120 yards total sprint effort)
    • R&R, knocking 10 reps off each in the interest of time

All in, it’s back to Stamina – we grab the ruck plate and Indian Run around track a couple laps and then head back to Shovel Flag. Time called.  Huddle up for COT, followed by 100% attendance for some 2nd F Coffeeteria

Bullhorn:

    • Prayers continue for Boone’s and his family; YHC discussed a couple ways F3 as a group can help him out these next few weeks per communication with Boone’s M.  Details coming…
    • Swaggy P on its way – get ready to HC for some inner AO friendlies
    • Upcoming dates
      • Yuck Ruck – Aug 17th
      • 5-year F3 Nashville birthday convergence – Sept 14th
      • 26.2 GoRuck Star Course – Nov 2nd

Excellent job to the 4 PAX – always a pleasure and am appreciative of the opportunity to lead

En Fuego

 

 

 

 

 

 

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MicDrop’s First Q – The Remix and Cadence

MicDrop had his VQ today and dropped the mic with style.

PAX:  19 strong!  Typo+, Staples, MickeyMouse, SexEd, Professor X(Respect), TV Guide, Double Bird, Mufasa, GlenGarry, ShowMe, Huggy, Barney, Kermit, Gaylord FOcker, 3rd Degree, Tebow, MicDrop (VQiC)

WARMUP-CoP

Typo+ – Parking JOG – 1 lap
Welcome, Intro’d the VQ, then Turned over to MicDrop
Good Mornings – 5 on your own
Willie Mays Hays – 5 on your own
Tebow Calf Stretches (I tried) 🙂 … – Q Lead
Baby Arm Circles – 20, In Cadence…make them bigger
Side Straddle Hops – 20, In Cadence

THANG 1 … Column Run, to Cadence….RHYTHM!!

2 Column Jog/Indian Run  ///  Cadence calls:  Q LEADS

Thang 2 & 3 were mixed in as SpeedBumps.

THANG 2 – CARDIO for your Heart-ee-ohhhh

Failure To Launch – x10, In Cadence
(Assume Al Gore position; Q counts down from 10; explode jump/squat, return 2 Al Gore)
High Knees x20 – OYO
Mountain Climbers x30 – OYO
Plank Jacks – x40 OYO

****MOSEY – Column Run/Cadence

THANG 3 – Core, Cardio, Core

Burpees X10 – On your own
Shoulder Taps X20 – OYO
American Hammers X30 – OYO
Annie X40 – OYO  (Plank position; wax-on with right, left hand balance, 2 spins; switch hands) Each side one

Speed Bump

Merkins, X30 // LBCs x30 // Freddie Mercury’s x30
BEAR CRAWL BRIDGE … Jog to WATER!!!

Water Break

+ 10 Burpees for some: TV Guide, 3rdDegree, BarneyFeivel, MicDrop

 

Mosey Back to Parking Lot…

MARY TIME ….

Flutter Kicks X20 – OYO // WWI x20 -OYO

 

Prayer Requests

Little Miss Piggie, Soccer Mom, MicDrop’s Wife,

Praise .. ShowMe’s kiddo accepted Christ!  BIG PRAISE!

Challenge
Forgot to do this, but try to encourage someone this week.  Pick 1 person who you can be a positive light in their life.  Encourage them and let us know how it goes!

 

-MicDrop, out!

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The Forge – 7/27/19

Pre-Party (5 PAX)
25 yd bear crawl, 5 warhammers, 25 yd crawl bear; 25 yd lunge walk, 5 floating starfish, 25 yd burpee bj; 5 tire flips/pax while other pax bear crawled/crawl beared beside; 3rdD, Staples, Huggy, Piccolo, and SexEd did that

17 PAX for the main event: 3rd Degree, Old Hickory, Kermit, Topper, Pocahontas, Freud, Guack, Barney, Sparta, Staples, TVG, Sex Ed, Huggy, Mufasa, Mr. Opus, Piccolo, Tebow (QIC)

WARM UP
Jog lap, then tennis court line drills –
high knees, butt kickers, high kicks, walking lunge, inch worms –
into GMs, BACs, calf stretch, lunge stretch

GET SOME
4 rounds (tennis court):
Wall walks x 3 (scale: HR merks x 10)
Duck Walk / Walk Duck (court width)

Parking Lot Burpee Suicide Race
1 burpee at 1st parking space line, run to curb (~60 yds) and back to 2nd line
2 burpees at 2nd line, run to curb and back to 3rd line
3 burpees at 3rd line, …
…
10 burpees at 10th line, run to curb / finish line

Playground Push/Pull:
5-10-15-20
Burpee Box Jumps
Dips
*10 underdoggies after each set

Back to the parking lot for a couple mins of Tabata to finish –
AH, WWII, MC, IW, Merkins

Happy birthday to Mr. Opus! Several celebrated his 37th with a post party of 18 double shots & 1 single shot of jack burpees. That’s a lotta jack. The playground push/pull was described as a couplet, but some debate arose about whether that was the case given the presence of a third exercise #teamcouplet. Props to the medic during this workout – needed it. Great work by all. See y’all next time

-Tebow

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Up By 5’s

GLOOM FACTOR:  no gloom.  it was a beautiful morning to exercise.

 

PRE-PARTY: 3rd Degree, Barney Feivel, Stats for 10 burpees on the minute for 10 minutes

 

PAX IN ATTENDENCE: Huggy, Professor X (Respect), Barney Feivel, 3rd Degree, Swinger, Show Me, Hush Puppy, Stats, Typo+ (QIC)

 

Q went long on his morning call with Mother Nature and came in hot.  3rd Degree led the PAX on a Show Me lap while Q planted the flag.  Q started, then ShowMe showed up!

 

DISCLAIMER / WARMUPS

15x Low-in-Slow Squats IC

10x SSH IC

5x Merkins OYO

Stretch Routine to loosen up

Good Mornings and WMH OYO

 

THANG 1

Buy-In: 5 Yurpees

 

5 Burpees

10 Merkins

5 Burpees

*moseyed to Painground*

15 Copenhagens

5 Burpees

20 Pull-Ups

5 Burpees

25 Lunges (per leg)

5 Burpees

30 WWI

5 Burpees

35 American Hammers (each side ½)

5 Burpees

40 Dwarf Kicks

5 Burpees

45 Squats

5 Burpees

 

Buy-Out: 5 Yurpees

 

 

THANG 2

Moseyed to back parking lot.  Split into two groups.  Group 1 goes while Group 2 recovers; flip flop.

 

5x Burpees + Sprint to the Trees.

 

We got in 5 rounds, then moseyed back to front parking lot.

 

CoT

Count-o-rama, Name-o-rama

 

POST-PARTY: ALL 9 participated in a 3rd Degree led 1 minute of Imperial Squat Walkers.  BOOM.  That’s right, all 9!

 

Q has been reading 1 & 2 Samuel over the past month or so.  From the time David was anointed King by Samuel to the time he actually became King over all Israel was something like 3+ years.  Once Saul died, he was anointed King over Judah.  Two years later he was anointed King over all Israel.  The takeaway is that David’s Kingship did not happen in his own time or in his own way.  It was completely God’s will and timing.  As you deal with your life, as you wait on things, please remember that they will happen in God’s timing and in God’s way, not your own.  Run to God and pray, read His word, and fellowship with other believers while you wait.  This is what God wants.  He wants you.

 

Despite having sleeping issue the night before every Q, I love leading this group and being led by the group.  You keep me moving in the right direction.

 

TYPO+