Backblasts

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25 July 19 413 Class 020 Week One

Temp: 60
Gloom Factor: Nil-ish

PAX: Worm, Twenty-One, Sticks, Offset, Famo, Zoom, Pretty Boy Floyd, Carrot Top, Mater, Sug, Chicken Hawk, Wiz, Tool Time, Spider Monkey, Hot n Ready, Black Widow, BnB, CAPSLOCK, Porcelain, CCR, Brother @ Law, Hot Route, Red Skull, TOGA, Reveille, Pop a Lock, The Dude (FNG), Bagger Vance

QIC: BV

0529:30 – Disclaimer

Mosey to Tennis Court/Parking Area

WOR:
SSH X 13 IC
Squats X 13 IC
Supermans X 13 ICp
IW X 13 IC
HB X 13 IC

THANG –

EVO I :
Burpees 10, 9, 1, 8, 2, 3, 7, 4, 5, 6
8 Count Body Builders x 5

EVO II :
413 Strong Q
4 Stations 4 Movements x 13 Reps w Mosey in between
413 & F3 Men pair off…413ers instructed to learn F3 Five Core Principles

Stop I
Squats x 13 IC
Merkins x 13 IC
Flutter Kicks x 13 IC (hands out to sides)
Squats x 13 IC

F3ers instructed to learn 413 Four Core Principles

Mosey to up main road w some side shuffle thrown in to little parking lot behind main building

Stop II
Jump Squats x 13 sgl ct
Atomic Merkins x 13 sgl ct
Flutter Kix x 13 IC (hands behind head)
Jump Squats x 13 sgl ct

Form up two lines for Indian Run back to Toga’s Gravel Pit with two speed bumps for 5 Burpee.
Flying EH on a runner, turns out that was Red Skull’s EH that was late and had been looking around for us at the StarEx.

Stop III TGP
Jump Lunges x 13 dbl ct
Peter Parker Merkins x 13 sgl ct
Reverse Thrusters x 13 IC
Jump Lunges x 13 dbl ct

Line back up and IR to Bus lot

Stop IV
Tuck Jumps x 13 sgl ct
Merkins x 13 IC
Reverse Thrusters x 13 IC
Tuck Jumps x 13 sgl ct

Mosey back to StartEx

P46

Circle Up while one PAX from 413 recites F3 Five Core Principles as the remaining PAX Burpee’d for +/- 2 mins and one PAX from F3 recites 413 Four Core Principles +/- 1 minute.

Mary
Flutter Kix X 28 IC

TIME

NMM:
Class 020 launched w/ a huge outpouring of support from the PAX. Love the idea of the F3ers and 413ers partnering up to get to know one another a bit and to learn each org’s Core Principles. T Claps to CCR for coming out pre-flight. Kotters to Reveille coming off the IR. Red Skull and I commented on how awesome it was to see all the F3 HIM out to support the new Class. Welcome FNG, The Dude, 413’s YOGA and Meditation guru.

BH:
5 Year Anniversary on 14 Sept, be there or be forever remembered as a guy who wasn’t there. Or not, who knows.

YHC,
BV

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MuRSA VQ Fever @ ThePound 7/25/19

Pre-Party: None

Conditions: PERFECT!

16 PAX in attendance for the last minute VQ from MuRSA:  BarneyFievel, Netflix, SexEd, Huggy, GlenGarry, Tebow, Nimbus1500, ShowMe, MicDrop, NumbTucks, HushPuppy, Mickey, OldHickory, TVGuide, MuRSA (VQiC) & 3rdDegree (CoQ, YHC)

Disclaimer/Warm’o’Rama

ShowMe lap

  • SSH IC x 10
  • SJ IC x 10
  • Inchworm Merkins OYO x 5
  • Tempo Sumo Squats IC x 10
  • GM OYO x 3

THANG

MuRSA Got down to business:

doctor making GIF

Mosey to the Soccer Fields to relive his past and spell his name:

  • M: 70 Merkins, because he was number 7, and no one should do just 7 merkins
  • u: Up-Downs…Football practice was relived with running in place until Q yelled “Hit it” when PAX drop to a Merkin then jump back up to continue running in place. We did this a thousand times because MuRSA scored a thousand points as a Kicker. Nimbus may have Q-jackman’d at somepoint…

Mosey back to the FootBall field

  • R: Creative Casey Jones tribute where PAX high-planked (or varied based on tiredness or woosiness of what they were planking over and subsequent PAX jumped over planking pax then when they reached the end of the line, they planked up. We progressed Sideline to sideline x 2.
  • S: MuRSA got injured and temporary paralyzed playing soccer so we honored his disability by baby-crawling, Seal-crawling and variations of both from endzone to midfield (take that signs!) Really, we did this because MuRSA noted our shoes were dirty and needed a thorough soaking and sand-scrubbing. Mission accomplished.
  • A: lastly, MuRSA wore a thousand different jersey numbers and made some game-saving tackles because his special team teammates apparently can’t tackle and left him to kick and cover, so we did 30 AHs each side was 1/2. Barney tempted the fates with the “How many?” question, but Q was merciful and left the number at 30.

The glory-days of MuRSA’s football and futball careers were over and left us fired-up like:

tackle GIF

MuRSA passed the baton to YHC and we headed to the bridge after recovering the Medic and rescuing it from some bad tunes…

Inspired by the #nutrition channel on F3Nolensville Slack, we had a Burpee Buffet and Bridge crawl with breakfast like kings (10 Burpees) then bear-crawl the bridge. Recover and Eat lunch like princes (7 Burpees) then crawl-bear back to start across the bridge with 3 Bonus Squats for any pausing needed and dinner like paupers (5 Burpees) and flutter Kix to the 6.

Lastly, on our mosey back to the parking Lot, we all performed variations of 10 pull-up buy-out. Don’t cheat your self with poor form. Humble yourself and get a buddy to help pull your chin over the bar if needed and go down to straight arms every rep.

1 minute high-plank to wrap it up.

CoT / Counterama / Namerama

BullHorn:

  • Great Job MuRSA keeping the Steak alive as KermiT would say…
  • 9th man was Nimbus who regaled us with tales of headphones, foster kids and cheap burgers.
  • IronClad Challenge is coming! Sign up for it (check the tab at the bottom) and/or sign up to Q HERE
  • Continue to keep health issues of multiple PAX or their families in your T&P: Sparta, SnowBall, Swinger, NumbTucks, LMP, Carrot, MicDrop and others I’m sure…
  • 3rdF opportunity to Bless NetFlix’s family with a meal to congratulate them on their daughter’s (premature) arrival: sign up HERE
  • NightPath: free night Ruck CSAUP Friday, July 26 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

That is all.

3D, OUT!!!!

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23 July 2019 — 5 PAX Calisthenics, Track, and Pullups @ III Pillars

PAX:  Moneyshot, Trapper Keeper, En Fuego, Toothless, Blue Mule

Conditions:  Very cool for summer in Tennessee.  Nice mellow sunrise.

Mosey from start to track

Warm-o-Rama:  Arm circles and claps, squats, good mornings, Willie Mayes Hayes

Thang 1:  Five stations:  run around the 1/8 mile track, burpee box jumps, squats, sit ups, push ups, each PAX takes a station, flapjack until all PAX has done each station four times (or was it five? I can’t remember….)

Thang 2:  Two groups:  One does knees to elbow pull ups, one does a lap around the track.  Rinse and repeat 5x, aim for 100 pull ups.  TCLAPS to all who hit the mark.

Sprint back to start and do five burpees.

Done.  Doesn’t look like much on paper, but don’t judge it if you weren’t there!

Bullhorn:  Libeery tonight, CSAUP Friday, 100 PAX convergence September, Qs go through AO Qs now, lift up those who are sick or unwell.

SYITG.  Blue Mule OUT.

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Broken Wheel on the roll

18 Pax got after it this morning as Broken Wheel Rolled on!

Pre Party: 3D led in Pre-party with Kermit and Show me for a tandum of Pull ups, diamond merkins and sumo squats on the minute

Conditions: Gloomy, 72 degrees and damp.

Pax: 3D, ShowMe (QIC), Nimbus, ToolTime, SteinBrenner, IG, TVG, Tebow, Kermit, DoubleBird, Mufasa, RagDoll, NetFlix, Mickey, GlenGarry, Scrooge, HushPuppy, Professor X

Show Me Lap

Warm up

Baby arm circles – 10 IC

Baby arm circles back – 10 IC

Copperhead squats -10 IC
Copperhead merkins – 10 IC
Side strattle hop – 10 IC
Smurf Jack – 10 IC
Australian snow angel- 10 IC (In honor of Q’s sister in New Zealand!)
Thang 1 – Parking Lot Fun
R1 – Pax lined up on far light poll
1 burpo for every 3 – lunges across Parking lot increasing 1 burpo after every lunge set.
R 2
3 – Bobby Hurleys to every 3 – lunges across parking lot
R3
Duck walk to middle light poll. 10 burpos commence duck walk to far light poll.
Thang 2 – Blue Falcon 
Pax were divided into two teams to brain storm for 30 sec and form a 2 minute workout challenge together as a team. Losing team 10 burpee penalty.
Team 1 – AMRAP Double shots of Jack
Team 2 –  30 Merkins 50 Squats
Thang 3 – jacked up – 
But first our 10 burpee penalty for Q’s stupidity and not having the rules to his own game!
50 – ssh
12 – Smurf jacks (Thanks to clever negotiation tactics from some of the PAX)
Mary
ABC – OYO
Seal Jacks – 20 IC
COT

Q encouraged Pax to consider 1 John 2:14 –  I have written to you, young people, that you are strong, and the word of God resides in you, and you have conquered the evil one. Does the word of God reside in us? Do you know Jesus as savior? Life is purposeless without this relationship.

9th Man Ragdoll thanks for sharing!!!

Announcements

BBQ Night coming soon

Iron clad challenge coming soon too.

Post Party

3D and Ragdoll busted out 10 Atomic merkins

Until Next Time guys!

Show Me

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Westeros 22 July 2019 – ~1.75 Miles with Coupons, Endless Pushups

Westeros 22 July 2019 – ~1.75 Miles with Coupons, Endless Pushups

PAX: Vector, Drago, Bicentennial Man, BnB, Crablegs, Harvey Updyke, Hi-Viz, Cub Cadet, Crawl Space, Blue Mule (QIC)

Gloom Factor: Sunny, hot, and humid. Not much gloom to speak of.

Coupons: 4 sets wrapped bricks weighing ~25 pounds. Awkward. Heavy. Relentless. Get some.

Warm-O-Rama: Mosey (with bricks, so how much of a warm up was it?), arm circles, squats, good mornings, willie mayes hayes.

The Thang: Mosey with coupons. Trade off as needed. Mosey from parking lot to top of Lover’s Circle and back. Pause twice on the way and twice back for AMRAP merkins – 60 second, 60 seconds, 40 seconds, 12 reps. At top AMRAP merkins while partner sprints around top of Lover’s Circle.

Mary: 50 count flutterkicks.

Doctor’s Orders: That was a lot of coupon carrying. 5 minutes as needed stretching in order to loosen up whatever ails you. You deserve it after all that coupon carrying.

Doesn’t look like much on paper, but the heat and distance ran really snuck up on you.

Men, it was a pleasure to lead you.

SYITG

Blue Mule OUT

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Bomber 12 July 2019 – 2100 Army Pull-Ups and Road Work

Bomber 12 July 2019 – 2100 Army Pull-Ups and Road Work

PAX: Bicentennial man, Hi-Viz, Bad Boy, Dewey Decimal, Firefox, Pumpkin Spice, Porcelain, Slater, Crablegs, Twin Peaks, Hambone, Lemon, Crawlspace, Toothless, Rightsaid, Trapper Keeper, Princess Aurora, Duplex, T-Cell, Tiny Dancer, Blue Mule (QIC)

Gloom Factor: Basically zero. Sun was up. Heat was obvious. Humidity was obnoxious.

Warm-O-Rama: Mosey short distance to the community center. Arm circles, side straddle hops, squats, and other nice and easy exercises to get loose.

Thang One: Group into threes. Goal = 100 Army pull-ups, which basically means a pull-up where your knees touch your elbows. One PAX does a set of pull-ups while one PAX does squats while one PAX runs one lap around the community center. When that runner gets back everyone flapjack. Rinse and repeat until everyone has a good faith chance to hit 100 – basically 6 rounds.

Thang Two: Road work. Run as a group around the golf course. Stop once for 20 sit-ups, once for 15 burpees, once for 1 minute squats, and once for 20 slow merkins.

Mary: Flutterkicks, hello dollies, jane fondas, and Homer to Marge.

Doesn’t look like much on paper, but the heat and distance ran really snuck up on you.

Men, it was a pleasure to lead you.

SYITG

Blue Mule OUT

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Defiant 7.22.19 – Super Cooper and 11’s

Image result for sweat

Conditions: 75 and mostly cloudy. Increased cloud coverage led to increased Gloom factor.

6 PAX embraced the Gloom including: Barney Fievel (QiC), Professor X, 3rd Degree, TV Guide, Little Miss Piggy and Huggy (welcome!).

Warm-Up: Show Me lap, 15 SSH and 10 squats IC. Top it all off with 10 burpees on the minute for 3 minutes.

Barney dropped his truck bed like it was hot, revealing a 20 pound coupon for each HIM that made it out of their fartsack.

Thang 1: Super Cooper (Exciting and New!)

The Cooper was one of the first routines I led and was borrowed from the Exicon. Sometime later, I came up with a variation of the routine called the Mini Cooper. The Super Cooper is the latest installment to the Cooper Series and involves a much shorter “track” and a much higher number of reps.

With coupon in hand, PAX perform 30 overhead presses, 30 curls and 30 squats before dropping their coupon and sprinting a short lap. Rinse and repeat for two more rounds, decreasing exercises by 10 reps each lap.

Thang 2: 11’s

MoT: Hairburners – Bear crawl while pushing or pulling coupon along with you.

Ginuwines: While holding the coupon to their chest, PAX drop into a squat while simultaneously pushing the coupon out in front of them. PAX gyrate stone to the left and then right before jumping back into a regular standing position and bringing the coupon back to their chest.

Warhammers: On your six, with coupon in hand, perform a WWI, then a 4-count American Hammer.

Mary consisted of 1 GM OYO because I’m not wasting my 45 minutes on stretching.

CoT

Men, we have a lot of praying to do! Continuing to pray for Netflix’s new baby and family. Remember to hit up Numbtuck’s Sign-Up Genius sheet to bring them dinner while they make numerous trips to and from the hospital. Little Miss Piggy received some test results that he’s following up on. PAX can reach out to him for more details. Continue to pray for Soccer Mom also as he spreads the message of the love of Christ. We’re praying that God take control in all of these situations and offer up our full cooperation.

Welcome Hunter Meadors, AKA “Huggy,” a new F3 transfer from Ohio!

-BF-

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7/19: Birthday Spice

Location: Bomber

Conditions: 77 and muggy

QIC: Pumpkin Spice

PAX: Bad Boy, Bagger Vance, Bareback, Black Lung, Bicentennial Man, Big Pharm, Crablegs, Crawlspace, Cub Cadet, Dewey, Firefox, Hambone, Harvey Updike, Hi Viz, Lunch Lady, Porcelain, Right Said, Tiny Dancer, Toothless, Trapper Keeper, Vector

YHC delivered a disclaimer, with the additional component that I recently injured my heel and, as such, we would not be running or jumping for the workout — celebrations were present and short-lived.

THE THANG

The PAX circled up at the shovelflag for some WOR.

Warmorama :

  • LBAC x 15
  • rLBAC x 15
  • Moroccan Night Clubs x 15
  • WMH x 15

The PAX then moseyed the few feet over to the base of the hill leading towards the stop sign. We ruminated on the best means to reach the top of the hill, and we unanimously decided that the Crawlbear (AKA The Backwards Bearcrawl, AKA The Gemini) was our best option. PAX did flutter kick and wait for the Six at the top of the hill. We then Lieutenant Dan’ed our way down the hill to the entrance.

PAX paired up as we walked over to the playground for the main event. As this marks the start of my final year of “HATE” in the COT, this was a HATE-themed workout. Each PAX would individually do 100 pull-ups, focusing on proper form. The main event worked as follows:

  • One PAX does a set of 12 pull-ups while the other does a core exercise until their partner finishes their set of 12
  • The PAX flapjack and continue to flapjack until 8 sets of 12 pull-ups are completed by each, finishing with a set of 4 done together
  • The core exercises done while partners are doing pull-ups are as follows
    • H – Happy Crunchy Frogs
    • A – American Hammers
    • T – Two-count Flutter Kicks
    • E – Extenders (basically the leg portion of a Happy Crunch Frog)
    • The HATE exercises were cycled through twice to account for the eight sets of pull-ups

After completing the main event, the PAX did some walking side squats back to the shovelflag for some additional Mary.

Mary:

  • High Plank Jack x 1 minute
  • Helly Dolly x 1 minute
  • Mountain Climbers x 1 minute
  • 6-inch hold x 1 minute
  • 5 Burpee buy out

MOLESKIN

  • The initial excitement for no running was quickly expunged by the ensuing lengthy uphill crawlbear. Debates were had regarding who can bear crawl the fastest — is it Lunch Lady? Crablegs? Dilly Dilly? It sounds like there may need to be a special event to know for sure
  • As is my habit, I repeatedly emphasized the importance of proper form with exercises. It is OK to modify as needed if you physically cannot do something — it is not OK to do something halfway just because you are tired and want to cut a corner. If you are finishing first and not doing the full reps/exercise, then your modification should be more difficult.

BULLHORN

  • Pray for Boone’s Farm, who was hospitalized after he suddenly passed out. He is now home and recovering
  • Pray for D Frost, his M, and their first 2.0 welcomed into the world just a week ago
  • Many great events coming up, including Libeery, Yuck Ruck, 5-year Nashville F3-aversary, Picnic at Porcelain’s, and more — see the various Slack channels for details

– Pumpkin Spice

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4 Square Partay…..

24 PAX in Attendance : Nimbus 1500, Staples, TVG, 3rd Degree, Old Hickory, Show Me, Ulysses, Topper, Double Bird, Tebow, Piccolo, Barney, Spartan (HTH????), Mr. Opus, Numb Tucks aka “Onion”, FNG “Freud”, Hush Puppy, FNG “Guack”, Manscape, (TH???), Mic Drop, IGeezy, Mu-dadgum-Fasa…, Professor X,  YHC Kermit on Q.

Pre-party…. 

Led by 3D…. we started off with a Bear Crawl, 1 MILE… after the Bear Crawl, we Crawl Beared back, but we increased it to 2.5 miles. It was pretty easy. Most of us were feeling pretty good, so after that we did some sidewinders up and down the bleachers. MOT, Hand Stand… Prof X beat us all, even though N-15 was able to complete it with one hand, P-X still won… go figure. We did a quick mosey to under the bleachers where we completed 10 pull ups, however, we did them without using our arms. 3D over achieved and did 15, as usual. Since we didn’t do enough BC’s and CB’s on the front end we decided to Bear Brawl the remaining time. At that point, my arm actually fell off, I was still able to beat 3D, but N-15 beat both of us, he actually completed the entire routine blind folded and drunk…. story of my life.

In reality we actually did

Bear Crawl – Crawl Bears 10-20-30-40-50

(3D and Numbtucks smelled like onions)

Side Winders on the Bleachers

10 Pull-ups

Bear Brawl 10-20-30-40-50

Nobody was actually drunk… I think.

Attendees were 3D, N-15, YHC (KermiT), P-X for an undisclosed amount of time….

Medic: A variation of several PAX request. Great playlist fellas, except that no one could actually hear it unless you were in the middle of the field and I got stuck listening to frikkin ABBA,… thanks Tebow…

6:00a.m. starts with a quick intro, the fine print details.

WarmUps :

GMs OYO

SSH’s IC 20x (3D and Numbtucks kept sniffing each other)

Thang (4 Square)….

4 Square is pretty basic…..

But for real.

It was super complicated…. and to complicate it even further, my dadgum instructions didn’t print. So we were stuck with two print off’s, when I needed 4……

Even though we were low on instructions Old Hickory, TV Geezy, Mic Drop, & KermiT CoQ’d/Team Lead each group.

So the 4 Square was very similar to the previous 4 Square pictured below. However the MoT was Sprints to midfield, and (Numbtucks stunk) the CoQ/Team Lead could audible MoT at any given time. Also qty’s changed for the following:

WWI 25x

Summers 50x

Starfish 25x

American Hammer 50x

Abyss Merkin 50x or 25x (Depends on whether or not you were in fragrant range of 3D or Numb Tucks…)

Bench Press 40x (3D had an awful stench)

Flutter Kicks 50x

Baby Crunches 75x

Side Dips 25x

Dwarf Kicks 25x

It was pretty cordial. Just ask Freud. —-Merlot anyone?—-

We wrapped it up and sealed it with a quick lap around the track with some good ol’ fashion GM OYO, Tebow Stretches, Cherry Pickers (or maybe that was at the beginning), and some Willie’s. (Numb Tucks and 3D both were found in a remote location, both very stenchie…)

Post Party – 

Led by no one-

Take my frikkin coupons back to Big Blue.

There were a lot, and several PAX helped.

Other News-

NumbTucks Stinks

3D Stinks

T-Claps to Mr. Opus for pulling two FNG’s Guack & Freud. Good job bro!!!!!

  • 2nd F opportunity:

Netflix meal train, check Slack for deets.

  • 3rd F opportunity:

Double Bird’s son baptized this week, praise, glory, and honor to Jesus.

LMP blood work, again, check slack for the debts on the bone marrow biopsy.

Meghann Porter and her two daughters.

Thanks gents, I had a great time leading HIM’s

Peace out!

-Kermit

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21 15 9er

Temp: 74
Gloom Factor: Soupy

PAX: Too Tall, Venus, Red Skull, Frugal McDugal, Flying Tomato, Boy Band, Panhandle, Blades of Glory (FNG), Bagger Vance
QIC: BV

0529:30 Disclaimer

Mosey to Soccer Field

Plank as we discussed:
F3 Mission
F3 5 Core Principles
VAPE

WOR
All IC X 13
SSH
IW
HB

Outside Work
Run 400M
21 Burpees
Run 400M
15 Burpees
Run 400M
9 Burpees

Inside Work (AKA ZEBRA JOCKEY)
21 Pull Ups
21 Thrusters
15 Pull Ups
15 Thrusters
9 Pull Ups
9 Thrusters

Outside Work
21 Box Jumps
21 Squats
15 Box Jumps
15 Squats
9 Box Jumps
9 Squats

Announcements:
New 413 Class next week
Cookout on Sat at Porcelains
5 yr anny 14 Sept
Warpath Night Ops 26 July

Prayer Requests
Boone’s Farm seizure
Baby 413 possible jail time for breaking parole
Penny loafers


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