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Right Said’s Soggy Birthday Q – Titan – 1/4/19

Titan

1/4/19

It was a soggy one this morning. Steady light rain fell on 18 PAX who braved the weather to improve themselves.

 

PAX:

Blue Mule

Firefox

Porcelain

Brother-at-Law

Hot Route

Hambone

Crablegs

Tiny Dancer

Studio

Pop-a-lock

Hi Viz

Trapper Keeper

Cunning Linguist

T-Cell

Vector

Bicentennial Man

Harvey Updyke

 

QIC: Right Said

 

One Good Morning

 

Warm Up:

Mosey to Sylvan Park Paideia

SSH

LBAC forward and reverse

Air press

Cherry pickers

Mosey to Richland Park tennis courts

 

Pre-thang thang:

Group 1 bounds from one end of the tennis courts to the other while Group 2 does 5 burpees and then sprints to the end of the tennis courts. First team to finish wins. Bounders won.

The thang:

DORA 1-2-3

100 Merkins

200 Situps

300 Squats

Mosey back to McCabe Park

 

7 minutes of Mary in 5 minutes:

10 rep dealer’s choice ab routine.

 

COT:

Bad Boy’s 3rd F event is coming up

Warpath January 12th

Winter Ironclad has begun

 

Learnings: Tennis courts are not designed for water runoff. Situps in the rain on wet tennis courts make Dose coffee taste that much better.

 

-Right Said

 

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Soggy Balls

13 PAX this soggy/cold morning for a little diddy I learned Down Range.  #TheBallSack

Pre-Party: NumbTucks & Nimbus1500 – 1hr Speed Ruck

PAX: NumbTucks, Inspector Gadget, Stats, Altidore, Soccer Mom, Tebow, Gaylord Focker, FNG (Abby), Staples, Kermit, Typo Positive, Creeper & Nimbus1500

Warm-Up/Disclaimer:

  • Tempo Merkins IC x 10
  • Windmills IC x 20
  • LBAC Backwards/Forwards x 20
  • Mosey around the parking lot
  • Jump Squats x 10

The Thang:

In my sack, there were 21 balls.  Each ball had a number and mode of transportation written on them.  There was one 5 ball (that we never found), with the rest numbered between 10 and 30.  The mode’s of transportation available were Bear Crawl, Crawl Bear, Right Leg Hop, Left Leg Hop, Broad Jump (which we never found…thank goodness) & Crab Walk.

Each PAX got a shot at my balls.  One at a time, they’d call an exercise, pull a ball from my sack and huck it as far as possible…most times (Typo and NumbTucks are on probation).  We’d then use the mode of transportation listed and once we made it to the ball, we’d do the exercise the thrower selected in the quality reflected on the ball.

I might miss one or two, but we got in some:

  • SSH
  • WWI
  • Merkins
  • Iron Hulk Modified (1:4 Merkins/OverHead Press)
  • Burpees
  • Double Shot of Jack Burpees
  • Lunges
  • American Hammers
  • Swats
  • Lt. Dan’s
  • Mountain Climber Merkins
  • Missing one, someone help me out if you remember.

The mumble chatter was everything I’d hoped for.  We burned through our time allotted and went strait to the count and nameorama.  Welcome to our FNG (Abby)!

Post Party: 15 DIDs

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Brotherly tour de TITAN

12 PAX Present at the inspiring Parthenon for a Partner-themed Q by YHC today.

PAX: Porcelain, BicentennialMan, PumpkinSpice, CrawlSpace, BnB, CrabLegs, Hi-Viz, Brother-at-Law, HarveyUpdyke, Blue Mule, TrapperKeeper, 3rdDegree (QiC)

YHC was rolling in HOT this AM and thankfully AO site-Q had my back. Porcelain led the PAX around with a Quick mosey to East side of Parthenon for WoR

Warm-Up/Disclaimer:

again, I came in late so they were already underway, but here is what I caught up for…

  • WMH IC
  • Tempo Merkins IC x 15

The Thang(s) 

2 rounds of DIDs (20 Dips, 15 Irkins, 10 Derkins) and sprint around the Woman’s Suffrage Monument loop

Partner-7s: Double shot of Jack-ees at bottom (Burpee with plank jack after merkin and SSH instead of jump at end), Piggy-Back Carry Partner up stairs, Iron Mikes (each leg = 1/2) at the top then Bear Crawl down stairs (Plank and wait for Partner PRN at the bottom) , Continue 7s alternating carrying-partner each time
Mosey to John Thomas Statue on SW side of Parthenon
Speed Bump of Partner Leg Throws x 10 each + 10 floating Starfish (each leg = 1/2)
Mosey to the Pain-ground
5:10:15s
 One Partner High-Planks (can turn & place alternating hands up PRN) until other Partner performs 5 pull-ups, 10 Merkins and 15 squats
x3 rounds each partner
Mosey to Parking lot North of Parthenon for Partner SPRINTs:
Perform Mary exercise until partner sprints to other end of parking lot and politicians back, then flapjack
Exercises:
Flutter Kicks
American Hammers
For the last round, to up the competitive drive, both partners did the Mary exercise together then raced each other on the sprint
Twisting WWIs x 10
One more group wide sprint. PS and CL for the win!
Just enough time (or out of time according to some) for Mary…
2 MoM:
Freddie Mercuries x10 IC forward and x10 IC reverse
American Hammers x19IC
2019!
CoT, Countorama, NameoRama
Moleskin/What we learned:
  • F3Franklin Hosts WarpathX 1/12/19 5am @ “The Standard” AO location (YMCA in Brentwood on Concord) launch site. 5 hours of Fun (~17 miles, with 10 AOs interspersed. JUST SAY YES!) Let Torch from F3Franklin know if you’re planning to come.
  • 3D is about to be on paternity leave for 4th 2.0’s upcoming arrival. Prayers appreciated.
  • IronClad 2.0 “DoubleGlove edition” is up and running. Read all about it here: https://f3nashville.com/2018/12/ironclad-double-glove/
  • We need accountability and we sharpen each other! Don’t let 2019 be a year of failing as a Lone Ranger when you have brothers at hand ready and willing to shield-lock with you:
Ecclesiastes 4:9–12
Two are better than one, because they have a good reward for their toil. For if they fall, one will lift up his fellow. But woe to him who is alone when he falls and has not another to lift him up! Again, if two lie together, they keep warm, but how can one keep warm alone? And though a man might prevail against one who is alone, two will withstand him—a threefold cord is not quickly broken. (ESV)
3D- out!
fist bump GIF
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New Year Murph

7 Pax brought in the new year at the racetrack this morning with a pleasant 45 degree morning to bring in the new year with a murph tribute workout.

PAX: Blackwidow, Boone’s Farm, Tampalibra, Double Check, Umbrella, Dr. Smart, Offshore (QIC).

Warm-ups – 1 mile mosey, SSH x 10, baby arm circles x 10, willy mays x 10, seal claps x 10, air press x 10, squats x 10, good mornings x 10

Thang: Complete the murph consisting of 10 rounds of 10 pull-ups, 20 push-ups, and 30 squats. First five rounds  consisted of 1 lap between sets around the racetrack inner loop (0.2 miles).

Mary: Flutter kicks x 30, American Hammers x 20, Supermans x 10, LBC x 10.

Great work by the PAX getting the 2019 Racetrack kicked off right.

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2019 NYD Convergence

It was an unseasonably warm morning to ring in the New Year with the 5th anniversary of the F3 Middle TN regions NYD Convergence; and, if you ask the 48 (47?) PAX who posted at The Hill, they’ll tell you as much.

Princess Aurora F3Nashville Nan’tan had led the first 4, but humbly handed the reigns over to a couple other Pax as he was DR today.

QIC: T-Cell, 3rd Degree

PAX: Bagger Vance, Big Bang, Bartman, Grisham, Hambone, Numbtucks, & BlueMule came early for a Pre-Ruck and were joined by RazorBack, TheJeweler, Porcelain, HiViz, Funyuns, TampaLibra, Lumberg, EnFuego, Ludwig, OldHickory, HarveyUpdyke, YardSale, Dupree, DillyDilly, FrugalMcDoogal, PumpkinSpice, DeepDish, Creeper, Staples, Stats, Altidore, Sterno, BarneyFievel, SoccerMom, Boyband aka Skidmark, RedSkull (Respect), FloppyDisk, BlackWidow, Umbrella, Brother-at-Law, Shootah, Waterboy, Lump, Braddock (Respect), Spicoli, Stirrups (FNG D’Mish Sponsor), D’mish, & Foxtrot Talks A Lot joined for COT & coffeeteria. 

THE THANGs:

After a perfectly executed disclaimer by T-Cell, he led the Mosey around the Baseball and lower football practice-field/track to a Warmorama at the center for a little COP. YHC forgot the speaker to be used for later and may or may not have tumbled down to fetch it…

Warmorama:

  • SSH
  • SnL Squats
  • SnL Merkins
  • GM IC (Franklin was like…what???)
  • WMH IC (now it’s getting weird)
  • Supposedly 19 reps of each, but who’s counting?

THANGs:

PART 1
Line up on football field goal line for the following circuit:
 
20 Hand Release Merkins
Suicide to 10, 20, 30, 40, and 50 yard line sprinting to each yard marker and backpedaling to the goal line
19 Jump Squats = 1 round
SPOILER ALERT = T-Cell announcing we would do this 5 x in honor of the 5th year of convergence…
 
PAX start each round together and high-plank to wait for six.
 
PART 2
Four Corners
Divide PAX into four teams and put one group at each corner of the football field where goal line pylons would be. Place marker in middle of field. Each team is responsible for 100 burpees. Once all burpees are completed, first pax bear crawls to marker and sprints back to tag next man. Non-crawling teammates are planking/Mary exercise until it’s their turn. Audible: OMAHA!!! 2-3 pax start bear-crawling together after about 3-4 individuals went for time’s sake
 
Participation trophy = advancing to round 3…
3D took over from here.
 
PART 3 
Bearway to Heaven
The song (Stairway to Heaven) is 8:20 (at least the Amazon Prime version by Led Zep Cover band LA Thunder…which was a subject of much MC) and you bear-crawl/crawl bear suicide from goal line to 10, 20, 30, 40 and half-field line markers with decreasing numbers of burpee variation (Q picked Yurpees, as these were invented in Nolensville 😉 )on your way…6,5,4,3,2 = 20 (recognize a pattern?)
Music is nice to take away the pain.
15 Attitude-Adjustment burpees were the buy out as far too many PAX had enough wind to MC the entire time during the song…
 
PART 4
Hill Sprints
Mosey to the short hill b/w the Tennis courts and football field and sprint fence to fence 4 x. Then, crawl-bear the hill 1x. RnR the 4x Sprints (I was planning to do this until we reached 19, but alas, time waits for only one man, and He ain’t me)

Closed it out with 2MOM.

  • 10 twisting WWIs OYO
  • Flutter Kicks x 20 IC
  • American Hammers x19 IC

CoT/Numbers/Names/Christening of FNG

MOLESKINE/BULLHORN:

  • T-Cell has instituted a monthly program called The Twelfth Man. This month and rotating monthly, a PAX will own sharing leadership lessons and planning an opportunity to hear from local leaders. See T-Cell for more details. Jan. is BadBoy bringing some peeps from The Iron Curtain to share. Deets forthcoming. Check Slack.
  • Warpath X set for 5am Jan. 12 in F3Franklin. Brentwood YMCA on Concord is launch site.
  • That also happens to be where F3TheStandard AO is launching this Thursday. Ask BigBang and Funyuns said bring your sack. 4:45-6am. Ruck heavy.
  • 3D Exhorted the group that 2019 can be a year of breaking bad habits in order to form a new, better, lasting foundation and then build on it. Shared the story from the middle of Luke 8 of Jesus setting the man possessed by Legion free from inner chains even though at the time he was able to break physical chains. If interested to discuss more, find me sometime and lets get a coffee or beer. Throughout life, we are called as men to take the hard road, the less-traveled and difficult journey. Whether having to fight the siren-song of the fart-sack, or saying no to the helping of food or drink or show/website you know you should avoid, or having to get up one more time to serve your family, or turn in one more project at work you have no idea what it’s for, we are called to make NO PROVISION for the flesh. And we are already involved in a brotherhood where accountability and encouragement and correction allow us to sharpen one another. Let’s hit the trail and walk down the hard-path together.
  • Better, faster, stronger!
  • WARPATH!

3D, out.

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Bye Bye 2018

Sorry this is late guys….tried to post yesterday and it deleated everything when I hit the publish button. 🙁
TEMP: 57
GLOOM: Damp but no rain
PAX: Accounts Receivable, Yard Sale, Floppy Disk, Old Hickory, Razorback, Bagger Vance, Brother At Law
Mosey around short bus loop
DISCLAIMER
WOR:
Side straddle hop (31)
Imperial walkers (31)
Squats (31)
Good mornings (31 – yes 31 Good Mornings….it was a first)
THANG:
Indian run around neighborhood block
Grab coupons and meet at hand railings
Weighted Rows (two sets of 31 reps)
Mosey to pavilion:
4 corners of the pavilion:
1s round – 31 reps each, 2nd round – 18 reps each
WWIs
Thrusters
Burpees
Squats
Return coupons and mosey to bottom of bus loop
Back pedal to speed bumps
12 merkins at each bump
Mosey to parking lot for Mary:
Good mornings 18
Mountain climbers 31
Box cutters 18
Alt shoulder taps 18
Hill Billy’s 18
Burpees 18
Announcements and prayer:
1st Friday lunch this Friday at the Cookery. Prayer’s for Dupree’s fam as they welcome new baby.  Prayer’s for lady battling breast cancer… I appologize for the lapse in memory on her name… (thankfully God knows).

Was a pleasure working and sweating with you gents throughout last year. May we all remember to seek and derive our strength from the Lord as well as learn how to be vulnerable and humble where needed.

Strength and honor,

A_R
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New Slack Channel: Fuel

In preparing for 2019, this was the punch in the (too soft) gut I needed:  https://f3nation.com/2018/02/07/queen-q1-4/

And especially, this:

“The Queen is an integral Guardrail in the Q’s pursuit of proper personal alignment. As with chess, if the Queen is taken off the board, it is not long before the King finds himself checkmated. No matter how hard and consistently a man may exercise, if his diet is haphazard his Fitness kingdom will not long stand. The Queen cannot be ignored, even by the strongest of Kings.”

One of my goals for 2019 is to improve my health. And for me, that means making strides to improve my diet. Bottom line: Food is fuel. And I cannot expect better performance on a sub-par diet.

Choosing to do the right thing in this area is a struggle I’ve seen myself battle with decreasing success in the past few years. I need accountability, encouragement, and to know I’m not alone in working to improve this part of my life.

With PA’s blessing, I’m going to launch a Fuel channel on Slack and would invite anyone who also wants to improve in this area of their life to join. It’d be great to talk about diet, strategies, successes, failures, and work hold one another accountable.

To kick things off, here are some changes I’m making to my diet, in an effort to improve.

In 2019, for the first 10 days of each month, I will avoid the following:

  • Fried Food/Fast Food
  • Red Meat
  • Breads/White-Flour-Based Products
  • Cream-Based Sauces/Dressings
  • Chips/Pretzels/Etc.
  • Desserts
  • Soda
  • Sweet Tea
  • Alcohol

I’m expecting there will be a carryover effect through the rest of the month and will extend these guidelines if not.

I will also post my weight weekly in the designated Fuel channel on Slack.

A few understandings:

  1. Life happens. If I make a mistake, I’ll tell you about it in the Fuel channel and get back to it. 
  2. A weekly ‘cheat meal’ is okay. A ‘cheat day’ however, is not.
  3. What I’m trying may not work for you. That’s cool. Do your own thing. And tell us about it. 

Here’s to getting better in 2019. See you in the gloom, where hopefully you’ll eventually see less of me.

Viz

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Ironclad: Double Glove Edition

Gentlemen,

After a successful summer Ironclad that saw many men launch themselves headlong into accelerating and invigorating their own lives and the lives of those in their communities, the beginning of the New Year marks the perfect time to carry this over through the cold, uncomfortable winter. Oh! that glorious winter! A time when most would be quick to let a little temperature drop or some frozen precipitation keep them in bed, but also a time when those of the Ironclad ilk choose to face, and, quite possibly, enjoy the challenge a little cool weather brings. Thus, I present to you Ironclad: Double Glove Edition.

Should you choose to accept the challenge, between Jan 1, 2019 – Mar 31, 2019, you must complete the following:

 1st F – The Magnet – Improve your Fitness

  • Post 40 times (avg. 3/week), five of which must be in temps below 32 degrees.
  • Post five times at “AwayOs” (workouts you don’t normally attend)
  • Q three times (once/month)

2nd F – The Glue – Strengthen your Fellowship

  • Attend at least three 2nd F events (lunches, happy hours, etc.)
  • Attend eight coffeeterias (or stick around in the case of tailgate coffeeteria)
  • Bring one FNG or Kotter (3 bonus posts awarded for any of the following: My Cousin Vinnie, Ray Finkle, 5 Star).

3rd F – The Dynamite - Make an Impact

  • Participate in two 3rd F opportunities. This can be a study of religious text, going through Q Source, community service, or some other opportunity that involves thinking outside of your own interests.
  • Read one book on leadership (>200 pages) or Freed to Lead.

Additionally, you must complete one CSAUP in the 13-week period. This can be a 5K, triathlon, Spartan race, GORUCK challenge, etc. Alternatively, you can complete one “Polar Plunge,” i.e., full submersion in a body of water outdoors (in Greater Nashville only). The Nashville leadership team will organize an opportunity to plunge as a group, but any plunge counts.

THE REWARD:

For successful completion of all requirements of the 2019 Ironclad: Double Glove Edition, you will be eligible to purchase a custom Ironclad shirt* to show off at your next workout.

*Subject to minimum order requirement of 12. Price will be in the range of $24-27 and likely coincide with a spring F3 Nashville shirt order if you want to combine shipping with other items

TO REGISTER: 

Submit this form by 11:59 CST on 1/7/2019.

A FEW NOTES:

  • YHC along with F3 Nashville’s Weasel Shaker, T-Cell,  will be tracking participation with the help of 1st F Q  Bagger Vance. 2nd and 3rd F will be on the honor system, and you are responsible for updating your standings on the “Ironclad DG19” tab of the Q Signup Sheet.
  • Participation in regularly scheduled workouts will be tracked through the Stats form filled out by either the Workout Q or AOQ (mandatory). Additionally, if you Q a workout, it is your responsibility to post a backblast, ideally within 24 hours. If you need access to post, contact our COMZ Q, Hambone.
    • Solo Q’s for the Willy Lomans among us count toward your overall post total but do not count toward your AwayO total. Posting at other regions’ AOs do count toward AwayO total.
    • If you organize a Black Ops workout, Ruck opportunity, etc., that is not regularly scheduled, please fill out the Stats form using “Black Ops” as the AO and post a backblast to ensure everyone receives credit.
    • Rucking or running before a regular workout should be considered as one post for tracking purposes.
  • 2nd F will be handled with a list and/or photo of PAX in attendance posted to Slack.
  • I would encourage you all as grown men to use your best judgement if you have questions about what does and doesn’t count. However, I will be happy to answer questions as they arise. You know where to find me.

Looking forward to turning up the heat this winter!

PA out.

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Audible @ the Forge (December 29th, 2018)

PAX: Stats, Staples, Altidore, Lil Miss Piggy, Show Me, Third Degree, Old Hickory, Jinxy Cat, Gaylord Focker, Creeper, & Sterno (QiC)

There was a pre-party at 5:45am attended by Third Degree and Lil Miss Piggy. It appeared to consist of a series of burpees and then a 50 yard sprint. Lil Miss Piggy loves sprints and Third Degree loves burpees so it seemed fitting.

 

Capri Lap was interrupted when Third Degree informed Sterno (QiC) that the Football Field / Track was available as an AO. Time to call an audible!

 

Warm-Up/ Disclaimer:

 

  • LBACs forward and reverse IC x 10
  • SSH IC x 10
  • SJ IC x 10
  • Good Mornings OYO x 10

 

Thang 1

Mosey to the starting line of the track for a NO MERCY MILE

 

Exercises:

 

  • Begin at the starting line and run to the first turn (50 meters)
  • Once you reach turn 1, Bear Crawl to the end of turn 2 (100 meters)
  • Run to midpoint of back stretch (50 meters)
  • Perform 25 Squats
  • Run to turn 3 (50 meters)
  • Once you reach turn 3, Lunge Walk to the end of turn 4 (100 meters)
  • Run to finish line (50 meters)
  • Perform 25 Merkins
  • Repeat x 3

 

Thang 2

Mosey to the football field and line up on the goal line for an assortment of merkins and some sprints in between each set.

 

  • Sprint to the 35 yard line and perform 35 Merkins OYO, sprint back to the goal line
  • Sprint to the 30 yard line and perform 30 Carolina Dry Docks OYO, sprint back to the goal line
  • Sprint to the 25 yard line and perform 25 Werkins OYO, sprint back to the goal line
  • Sprint to the 20 yard line and perform 20 Clerkins OYO, sprint back to the goal line
  • Sprint to the 15 yard line and perform 15 Diamond Merkins OYO, sprint back to the goal line
  • Sprint to the 10 yard line and perform 10 Crucible Merkins OYO, sprint back to the goal line
  • Sprint to the 50 yard line and perform 10 Hand Release Merkins OYO

 

CoT/ Numbers/ Names

Great work Men!

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Gettin Sandy with Santa – 12/26/18

PAX: 5 took a Christmas Red Pill and joined St. Nick on the beaches of Titan to work off the milk and cookies. @porcelain @3rd Degree @TK @crawlspace @thejeweler #GoodGroupOfSledDogs

We started off with a 1 mile trot around the park with 3×10 merkins along the way. 5 extra were performed because @3rd Degree didn’t recover correctly. Me thinks the penalty should be upped!

The warmup:
10 x Good Mornings
10 x Baby Arm Circles
10 x Reverse BACs
10 x Air Press
10 x SSH
10 x Willie Mays
10 x forward lunges

To get the blood going we did 100 x overhead press with the picnic table as a group.

Moseyed over to the field for a little Tabatta. The flow was as follows: 20 sec sprint 10 sec rest 20 sec exercise 10 sec rest (do a little math, carry the one then subtract the one and that equals one minute). We did 10 rounds: merkins, SSH, side lunges, LBCs, flutter kicks, kicking the moon, mtn. Climbers, one foot burpees (im missing 2 exercises).

We took a little trot over to the volleyball court to get sandy with Santa while doing partner drags. Your partner lays flat on the ground and locks his hands around your neck and you drag your partner bear crawl style to the opposite end of the court. Everyone went twice… minor speed bump to search for @porcelain’s key in the sand, which was found.

Now back to the action… 10 group burpees in the sand in cadence on a 4 count.

With key in hand and sand in hair, we moseyed back to where we started through the forest of twirly swirly gumdrops to close out with a few SSHs – 100 in cadence to be exact. That’s 200 if you’re counting by ones.

Prayers/Praise @3rd Degree has his 4th little one on the way, a boy I’m thinking we call him AbsoluteZero based in his current age. Keep praying for my parents & grandfather.

And just when you though it was over, @3rd Degree invited the PAX to stick around for the first Titan Post-Q. Of course the boys obliged, and we were introduced to the Yurpiee! A burpee variation with a clap pushup at the bottom and two hand knee tap jumps at end. We did 7 to be exact which was more than enough. This has officially been added to the Lexicon and is in the process of spreading from sea to shining sea! Thanks F3 Nolensville!

3 for coffeeteria. Had to call an audible and divert to Starbucks b/c they don’t respect the 3 days of Christmas as much as the brothers do.