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WHALE’S VAGINA 3.0 at DETENTION

PAX
Ludwig van Osh Kosh, PSL, Yard Sale, CAPSLOCK, Dr. Smartt, Edible Arrangement, Vegemite, Brother at Law, Too Tall, Dupree, Dilly Dilly, Dine N Dash, Boy Band, TampaLibra, White Russian,  , CCR (QIC)

Conditions were damp and a little chilly, much like what I believe the conditions inside a Whale’s Vagina are. Quick disclaimer and off we went on a little mosey down Hogan and over the Crievewood Baptist parking lot.

WOR
SHH x20 IC
Willie Mays Hayes x10IC
Good mornings x10 IC
Little Baby Arm Circle Forward x10 IC
Baby Seal Claps x10IC
Slow and low merkins x10 IC
Mountain Climbers x10 IC
HOP KIX X19 IC!!

THANG
Time to get down to business…

WOR (already done)
Humpers – 10 humpers of your choosing at the bottom, run to the next four islands with 10 humpers at each island, run backward to the driveway, 10 more humpers, run backward to the top, 10 more humpers.  70 total humpers.  Indeterminate amount of fun.  Mosey back to parking lot.
Atomic Broad Jumps – Ever so slightly different than Burpee Broad Jumps (in name only). We did these back and forth across the parking lot with WWVI situps (ask Vegemite if you want info on WWVI situps) for the 6.
Lap around the new baseball/ADA path and down to the pavilion for some
Elevens – Simple.  Merkins and Squats.  2 burpee speed bump at mid-court added some difficulty.  Effective.
‘Sumo Squats – Like, Greasetrap deep squats x25 oyo

Various Exercises – Started by D’Mish in Whale’s Vag 1.0, improved upon yet again today.  PAX scatter and listed to me tell them what to do.
AMRAP – 60 seconds of good solid merkins
Gorilla Humpers – 50 humpers OYO
Incline Merkins – Find a bench…x15 oyo. SSH for the 6.  X10 OYO SSH for the 6.  X5 OYO, SSH for the 6
Nelson Mandelas – There was no obligatory terrorist chatter from Yard Sale today!  10 OYO and then 5 more OYO.  These really suck…just ask Yard Sale.  Off we all went on a reverse lap back to the parking lot.
Atomic Broad Jumps – Ever so slightly different than Burpee Broad Jumps (in name only). We did these back and forth across the parking lot with WWI situps for the 6.

MARY
Flutter kicks x20 IC, Boxcutters x20 IC and a 60 second high plank.  A final 5 burpees followed by 5 good mornings OYO and we were done.

COT/BOM

BULLHORN
Go vote.  See CAPSLOCK for any details regarding police oversight board.

MOLESKINE
Always great to bring back the Whale’s Vagina. For those that don’t know, I was born and raised inside the Whale’s Vagina (San Diego) which was the original inspiration for the workout. Continued prayers for Olin Mills’ dad, Vegemite and his wife and all those in need.

Until the next time,

CCR

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Warcries Ring Out @ TheForge

17 PAX in Attendance: MuRSA, TVGuide, Nimbus 1500, BooBoo Numbtucks, Creeper, Gaylord Focker, ShowMe, Stats, Altidore, Little Miss Piggy, CheezWiz, RagDoll, Tebow, Lovie, Pocahontas, Sprinkles & 3rd Degree (QiC)

Warm-Up:

  • Quick Lap Around the parking lot as stragglers straggle
  • Disclaimer as BooBoo Numbtucks comes off IR with his aircast for the win and leads off the warmup
  • 25 SSH
  • 10 Tempo Merkins 3D back on Q
  • 10 Tempo Squats
  • Let’s Go…we will need time to finish this Thang!

Thang 1: Typewriter of DOOM

At the end zone and sideline, start with 3 Clerkins then karaoke left to opposite sideline, perform 5 WWI, then advance 5 yards. Karaoke right to other sideline (face same direction each time you karaoke) and perform 3 Clerkins Advance 5 yards. Perform this until the 50 yd line. Then face the bleachers. Perform 3 Atomic Merkins then Crawl-bear to the opposite sideline and there perform 3 floating starfish. Advance 5 yards, lunge-walk back to bleacher sideline. Rinse and Repeat until a touchdown is scored by reaching the opposite endzone. Some PAX finished and Most PAX advanced to the 25 yd line or better on the opposite side when time was called (40 minutes in). Before our last round QiC called for us to summon our inner warrior with a WarCry. Strong work. Nolensvillians woke up scared!

Thang 2: Contra Burpups

Pax Partnered up and while P1 performed 1 Burpup (burpee + Pullup) P2 rested. Flapjack. Go up in # of pullups by 1 each round until each partner performed a 10 pullup Burpup.

3 MoM:

  • 25 Flutter Kicks IC
  • 25 Freddie Mercuries with varying cadence IC

Amazing how fast an hour goes when having fun.

Circle up for COT

NMM:

  • I am proud of all PAX that showed today for putting out good effort. No one quit. It was intentionally grueling and you all kept going. Keep it up! I especially loved Altidore’s fiery spirit and Numbtucks modifying as needed but getting out there even when on IR. What’s your excuse?
  • Pray for Stats’ mom, Barney’s Mom, and Typo+’s family as they battle GI illness.
  • Come out and support RagDoll’s first absolute solo-Q this Tuesday at Broken Wheel.
  • Don’t forget to get some F3Nolensville Swag while you still can. 5 days left on the pre-order: Get Some by 11/8/18 when the order closes! https://f3.mudgear.com/products/f3-nolensville-broken-wheel-pre-order
  • Coffeeteria is a core principle for F3Nolensville and this AM was no exception with excellent conversation and brews facilitating 2ndF after the beatdown. Love it Gents!
  • Don’t waste your weekend on yourself pursuing your own wants/desires but lay it down and find true greatness as you are spent in service to others

3D, out!

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What’s 10x better than 6 min abs….60min abs

PAX: Right Said, Deep Dish, Hambone, Bagger Vance (kind-of)

QIC: Boyband

3 PAX showed up on time for a chilly Stonewall workout. Disclaimer was made and we jumped right into it. Deep dish showed up as we started with the warm up.  Bagger arrived after our first round of exercises with an assortment of stretching and rolling appliances that he used in a semi-seductive manner in the parking lot.

WOR: SSH, Willy Mays, Good mornings, Baby Arm Circles (F and B), Overhead claps, Slow and low squats

Thang: 60min abs

In order to obtain a visible set of abdominal muscles, a good mix of cardio (for calorie burn) and core workout is required. To accomplish this goal, a modification of the Hambone classic “Portland Brew and Back” workout was presented to the PAX.  The PAX would perform 3 exercises at the parking lot (10-20-30 reps) and then would mosey to Portland Brew and back.  Exercises were targeted at the core with a few chest and leg reps thrown in to even out the workout. 5 Rounds were accomplished in roughly 50 minutes.

Parking Lot Exercises: (I forgot them all, but this is pretty close)

Round 1: 10 Mountain Climbers, 20 LBCs, 30 4ct flutter kicks

Round 2: 10 Merkins, 20 Side crunches (each side), 30 Freddy Mercury’s

Round 3: 10 Lt. Dans, 20 Supermans, 30 LBCs

Round 4: 10 Single leg deadlifts (each leg), 20 LBCs, 30 4ct flutter kicks

Round 5: 10 Reverse Snow Angels, 20  Squats, 30 WWIs

Mary: Because why not more abs

-Mountain Climbers x15, Supermans x15, LBCs x15, J-Los x15

COT

Mumblechatter:

It was a great group this morning with strong work effort. We stayed together as a group and each PAX got a chance to work out their core. I suspect we will all have 6-packs by tomorrow. I know I’ll have one this afternoon as I sit on the couch and watch college football.  Interesting note, Deep dish in a moment of exercise induced confusion suggested that his father-in-law was also his step-father….I’ll let you figure that one out, there are a couple of ways this could happen.  Bagger Vance did a great job guarding the parking lot while aggressively foam rolling, followed by a short jaunt with his ruck and joining the group for mary. In all, the workout was an 800 calorie burn per my watch.

Thanks for giving me the opportunity to lead!

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Bomber 11.2.2018: Reflections on Time

22 HIM came out into the gloom to reflect on time

PAX:  PA, Bad Boy, T-cell, Hi-Viz, Lunch Lady, Pumpkin Spice, Crawl Space, Right Said, En fuego, Duplex, Shadow, Ride Along (FNG), Hambone, Harvey Updyke, Crablegs, Bicentennial Man, Porcelain, Silver Medal, ABC, TK, Firefox, Vector (QIC)

Conditions:   Cool but comfortable, especially as many HIM debuted their new F3 wardrobe swag

Warm-o-rama:  Willy Mayes Hayes x 12, Good Mornin’s x 12, LBAC x 12, Seal claps x 12, Reverse LBAC x 12

Flashback:  November 3, 2017 – YHC arrived at Bomber with Ebola, unsure of what was about to happen.  Hambone on Q, several thoughts flashed across my brain about 4 minutes in as we bear crawled up the street next to Edley’s (1. “This is odd,” 2. “Holy crap, I’m out of shape,” and 3. “Don’t barf. Don’t barf. Don’t barf.”)

In the year that’s followed, I’ve gotten stronger, embraced the odd, and have not barfed.   More importantly, I’ve grown as a HIM and leader thanks to all of you.  So today, as I reflected on the passage of time, I decided we all should do the same.  Time is fleeting, often wasted, and finite.  We must use the time we have to better ourselves as leaders, men, husbands, partners, brothers, sons, uncles, etc.

Playlist:

It’s Time – Imagine Dragons (2012)

Days Go By – Dirty Vegas (2002)

Only Time Will Tell – Asia (1982)

4 Minutes – JT/Madonna (2008)

Time Has Come Today – Chambers Brothers (1967)

Too Much Time on My Hands – Styx (1981)

Closing Time – Semisonic (1998)

Clocks – Coldplay (2002)

Mosey to Rec Center Cul-de-sac. Clock shaped, it served well as our first exercise AO.  Partner up to race the clock:

#1:   On even numbers of the clock face, jump squats (12 reps, 10, 8 . . .) around the clock. Odd numbers, merkins.  Once group moves to 11, next group starts at 12.  PAX performed SSH (as seconds ticking away) until their turn to race.  Plank action when finished.

#2:  Evens: Squats.  Odds: Plank Jacks

Mosey to Hill for 7s (like the days of the week).  Lt. Dans at bottom, burpees at top.  On 3rd time up the hill (representing Wednesday, which of course is “HUMP DAY!” run down to other side of the hill and back, stop to perform the Bad Boy Honorary Lt. Dan Burpee x 4.

Mosey to Wall:  DID x 15 for 2 sets.  3rd set x 10 with focus on partner’s form.

Mary:  Circle up (like a clock) – PAX choice around the clock:  Flutter kicks, Hello Dollys, WW1s, Crunchy Happy T-cells . . . I mean Frogs, Ankle Taps, J-Los, Freddy Mercurys, Russian Twists

COT:   Welcome FNG Ride Along (a.k.a. Chris)!!  6th Man: Porcelain.  Congrats to Bad Boy and M for the gender reveal (It’s a girl!).

Thanks to all HIM for the past year.  I have truly grown in ways I had not planned or anticipated.  Value the time you have with your loved ones, and continue to strive each day to be better than the day before.

SYITG,

Vector

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Stranger Things & Numbtucks tribute – The Pound 11/1

11 men showed up for a heavy-hearted tribute to recently injured PAX – by a couple folding tables, no less, allegedly – Numbtucks. It was a single-leg themed workout from the warmup on. Also, still in Halloween mode, we got weird with some Stranger Things etc. music. Not the “Neverending Story” soundtrack as Barney guessed. Close, though.

11 PAX: TV Guide, Barney Fievel (Co-Q), Altidore, Nimbus 1100, Stats, Sprinkles, Pocahontas, Mursa, Creeper, HushPuppy, Tebow (Co-Q)

Warmup
Lap around the track then, SSH x 15, GM x 10, SL GM x 10 each leg, SL inchworms x 5 each leg, huggers, squats

Workout
10, 9, 8, … 1 SL merkins
SL hop from light to light between sets

5 min AMRAP:
5 toes to bar
5 SL burpees

Q reigns were handed to Barney who led us on a merkin run around town. Performed irkins and derkins at various spots before heading to the church to attempt some merkin waves (circle merks?). Still needs some work.

Back to the parking lot for
“Sally” – squats (PAX were mercifully given choice between squats and more merks)

Mary
Alt. shoulder taps, crunchy frogs, AHs, reverse plank SL holds

Reminder:
2ndF lunch at Nolensville’s own In-n-Out, Burger Shack TODAY @ 11:30
Get well Numbtucks

See y’all at lunch
-Tebow

 

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10/25/18 The Strangler VQ

10/25/18 The Hill – Lost my Virgin Q

15 PAX took to The Hill: Frugal – Boy Band – Black Lung – Too Tall – Money Shot – Cinderella – Dilly Dilly – Floppy D – Blue Mule – Life Champ – Red Skull – Hot n Ready – Cowboy – Squee – Strangler

Disclaimer
Warmup:

Mosey – 10 Good Mornings – 12 Imperial Walkers – 12 Baby Arm Circles – Reverse – 12 Air Press –– 25 SSH

Count off 1’s and 2’s 1’s to your left. 2’s to your right.

Thang 1 – Merkin and Squat Variations
– 1’s starts with Upper Body 2’s Lower Body – Switch. Start each new sequence together.

  • Merkins – 10/Squat – 10
  • Hand Release Merkins – 10/Squat Jumps
  • Fingertip Merkins – 10/Split Leg Jumps – 20
  • Derkins – 10/Squat – 10
  • Irkins – 10/Squat Jumps – 10
  • Merkins – 10/Split Leg Jumps – 20
  • Diamond Merkins – 10/Squat – 10
  • Derkins – 10/Squat Jumps – 10
  • Hand Release Merkins – 10/Split Leg Jumps – 20
  • “Perfect” Merkins – 10/Squat – 10
  • Dips – 20/Flutter Kick
  • Dips – 20/Flutter Kick

Thang 2 –Football Field Workout– Start in the endzone – Partner 1 starts – Partner 2 starts when 1 gets to the 20 yd line.

  • 20 mountain climbers – Lunge (to the 10 yd line) – Bear Crawl (to the 20) – crab walk (to the 30) – Inchworm
    Merkins (to the 40) – Broad Jump (to the 50) then run to the opposite endzone.
  • Rinse and repeat
  • 20 mountain climbers – Pivot Squats (to the 10) – Bear Crawl (to the 20) – Crab Walk (to the 30) – Opposite hand and opposite foot hops (to the 40) – Switch hand and foot (to the 50) – run to the opposite endzone
  • Rinse and repeat.
  • Partner wheel barrel (to the 10) – switch (to the 20) – Partner Carry (to the 40) – switch (to the 60) – Run to the opposite endzone
  • Rinse and repeat
  • Partner wheel barrel (to the 10) – switch (to the 20) – Partner Carry (to the 40) – switch (to the 60) – Run to the opposite endzone
  • Rinse and repeat

Thang 3 – Time Wasters

  • Flutter kicks (40) – 10 Spider Merkins – Plank – side plank – switch – plank
  • Stretch

Thank you all for coming out and letting me serve,
-The (Scranton) Strangler

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Halloween Retrospective

PAX: Too Tall, Razorback, Ollan Mills, Boone’s Farm, Offshore, CCR, Bagger Vance, Dijiorno (Special out of town guest), Backlash, Yard Sale, Pope, Tampa Libra, Umbrella, Toga

A frightful fourteen posted for a little Halloween celebration at the track.  Here’s how it went down:

Quick disclaimer then mosey to parking lot beside the parking deck for warmarama= zombie walks, dead man drag merkins, scorpions, dead cockroaches

Mosey to Parking Deck for DONNIE DARKO= hustle up the stairs to the top of the deck then complete 28 merkins.  Hustle down the stairs, plank for the six then repeato x3 for 6 Turkish getups, 42 boxcutters and 12 burpees.

Mosey down to the bottom of the level 5 ramp then begin ZOMBIE CHASERS. The PAX sprinted up the ramp with the last of the PAX ‘zombified’ and sentenced to executing leg lifts while the rest of the PAX continued up and down the ramp with a new zombie designated until nobody was left.  Yard Sales was the big winner!

Mosey down to level five to begin the homage to The Exorcist.  CCR became possessed and had to yell out an exercise for the PAX to execute ten reps at every other colored column on the way down the deck.  Exercises included burpees, atomic merkins, single leg deadlifts, side shuffle squats, mtn climber merkins.., maybe something else.

Mosey back to the flag for a few minutes of Marie/Carrie.  CCR gave us his 6th Man.

COT and YHC took us out.

Announcements:  Prayers for Ollan Mills’ family and Umbrella’s friends

  • Big thanks to Dijiorno for coming out and safe travels back to Louisville
  • Lunch Friday at the Cookery
  • Congrats to Grease Trap on the new arrival
  • 12/7 Leadership breakfast being coordinated by Umbrella.  See his post in General

NMM:  First, let me say that this entire workout was stolen/borrowed from Honey Do in RVA.  He’s a huge horror movie fan and always brings it on Halloween.  That said, YHC must have failed as Too Tall and Umbrella could be heard chatting through most of the workout.  “This aggression will not stand, Man!”  Also, it was a big win for all of us that Yard Sale is the fastest and therefore will become the future seed of man in the coming zombie apocalypse.

Stay Classy!

Toga

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10/30/2018 Broken Wheel – Dancing in the Dark

Image result for bruce springsteen dancing

13 PAX danced through the early morning hours like no one was watching, because no one could see them, because its super dark…

Conditions: a lovely 40 degrees, no wind, and tons of clouds making it darker and Gloomier than usual.

QIC: Barney Fievel
PAX: Show Me, Gaylord Focker, Nimbus 1500, Stats, Ragdoll, Typo+, Tebow, Numbtucks, Inspector Gadget (FNG), Creeper, Altidore, and 3rd Degree.

Warm-Up:

After a mosey around the track, PAX circled up and performed the following:

  • 15 SSH, 15 seal straddle hops, and 10 low and slow squats in cadence.
  • Also, 20 seconds OYO each Al Gore, WMH, and Good Mornings.

THE THANG: 11’s – Prison Merkins and Peter Parker Merkins

PAX line up and perform 10 Prison Merkins, lunge across the parking lot, perform 1 Peter Parker Merkin, and duck walk back to the start. Rinse and repeat decreasing 1 rep PM and increasing 1 rep PPM.

Barney called an audible and ended the Thang to make time for more fun!

Another quick lap around the track with a speed bump. PAX grabbed some bench and busted out 20 Derkins.

Back on track (literally), let’s head for our bridge. Anyone else’s legs feel a little untrustworthy?

Barney confessed to the PAX that he suffered from Stockholm Syndrome after being repeatedly forced to bear crawl the bridge by 3rd Degree. Now we like it, we love it, and we want some more of it! Bear crawl down bridge and mosey back. Completed lap around track and circled back up in the parking lot for some Mary.

Mary:

On your six. 10 Starfish and a few light leg exercises to flush them out.

CoT:

Jeremiah 17:5 – Cursed is the man who trusts in man.

Welcome new PAX Inspector Gadget! Way to Sponsor, Nimbus 1500!

-Barney Fievel out-

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III Pillars – 10.30.18 – “FOMO Once, Shame On You. FOMO Twice…”

8 PAX gathered ’round the pillars because the FOMO was too strong to keep them away.

Conditions: a cool 45 degrees, little wind, and zero clouds obstructing our stargazing.

QIC: Princess Aurora

PAX: En Fuego, Silver Medal, Bicentennial Man, Harbaugh, Boone’s Farm, Foggy Pirate, Life Champ

THE THANG:

After a mosey over and around the backdoor of the retirement center, we made our way to the track and circled up at midfield for some exercises, all IC:

  • SSH x 20
  • SnL Squats x 10
  • LBAC F x 10
  • Moroccan Nightclub x 50
  • LBAC R x 10
  • Thighmasters x 10 e/s
  • Alabama Prom Dates x 10

We jogged down to the bottom of the hill that enters the track and YHC explained today’s festivities (with perfect clarity and zero room for misinterpretation). PAX partnered up and each member of the team completed the following circuit:

FOMO Once:

  • Flutter Kicks x 50 (2ct)
  • Overhead Squats x 50
  • Mike Tysons x 50
  • Overhead Lunges x 50 (25 e/s)

Additionally, one team at a time would Bernie Sanders up to the track, Jump Squats x 10, sprint the straightaway, bear crawl the turn, sprint the backstretch, crawl bear the next turn, and run back down the hill to tag the next pair and pick up where they left off in the FOMO circuit. Plank and wait once done with all exercises.

FOMO Twice:

  • Flutter Kicks x 25 (2ct)
  • Overhead Squats x 25
  • Mike Tysons x 25
  • Overhead Lunges x 26 (13 e/s)

Same lap as above but once done with FOMO circuit, Bernie Sanders AMRAP until all in. #feelthebern

Time’s up and mosey back for COT/BOM.

MOLESKINE:

Kotters to Harbaugh. Glad to have him back in action at a legitimate F3 workout as apparently there’s some watered down version happening over at the BMCC every once in a while. Also great to be part of a crowd of eight killing it at Tres Pilares. En Fuego and Co. are upping the ante.

BULLHORN:

  • AOQ’s and/or Q’s, remember to keep a phone on your person in case of emergency.
  • First Friday Lunch at The Cookery this Friday, Nov 2 from 11:30 until everybody decides they should probably check in back at the office.
  • Umbrella, our 12th Man for December, has arranged for Dan Klein, speaker, cancer survivor, and author of My 3:59 – The Man I Am Called To Be, to speak to the group at Richland Country Club on Dec 7 at 11:30. Cost will be $20 and will include a lunch buffet. Please RSVP to Umbrella on Slack.
  • Speaking of buffets, Tigers sure feasted this weekend didn’t they, Crab Legs?

PA out.

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Your layering offends me.

Conditions: Cool, but no cold. 41 I believe. We had some heavy layering from the Pax at the start. Was determined to get those clothes off.

Q: T-Cell

Pax: Cowboy, En Fuego, Venus, Moneyshot

Mosey around the track and pack to the parking lot for COP. All in cadence. SSHx25, Good Morningsx10, Willie Mays HaysX10, Squatsx20, MerkinsX10, Little Tiny Baby Arm Circles and Butt Claps (Venus’s words, not mine)x25.

Headed down for some parking space shuffle. First iteration up was after tracing the parking space was 1 burpee. Back to the start to rinse and repeat for 1 burpee and 2 squats. Back to the start to rinse and repeat for 1 burpee, 2 squats, and 3 merkins.

Mosey back around the track and up to the carpool lane for some DID’s. Topic of discussion was both Head Stud and Venus’s brush, or gashes, with the concrete wall. Consensus was that the fact that Venus needed stitches made his a bit more badass.

Back to the parking lot for another round. This time it was 4 jump squats and 5 SSH.

Finished off the morning with 3 sprints and some Mary.

By the time it was all done. Clothes, plural, were shed. That’s all I wanted.

Bullhorn:

Great morning at the Skunk. Glad we had a much bigger group than last week 🙂 Excited to be a part of this group on a regular basis and looking forward to the many beatdowns to come, both given and received.

First Friday lunch at Cookery this week. I’d encourage you to make this a priority if your schedule allows. Great fellowship with pax you don’t always get to see.