Backblasts

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Big Stick Beatdown

17 PAX: Big Stick (QIC), Frugal Macdoogal, Grisham, Red Skull, Razorback, Vegemite, Hot N Ready, Shocker, Funyuns, Yard Sale, Donuts, Dilly Dilly, Black Lung, Blue Mule, Bagger Vance, Moneyshot, Floppy Disk

QIC rolled in hot right at 0530 and we moseyed to the football field.

SSH x 69, Low and Slow Merkins x 11, WMH x 12

100 Yard Sprints x 7 with exercise between sets.  Rotated between 10 burpees, 10 merkins and 10 power merkins.

Mosey down to the amphitheater, partnered up and grabbed 20/25lb dumbells per group.

Part One:

  • Partner One would do 5 sets of AJs and then 15 merkins.
  • Partner Two would do 15 curls, 15 overhead press, and then wall sit and wait
  • Rinse and repeat x 3

Part Two:

  • Partner One would do 3 sets of AJs and then 15 power merkins.
  • Partner Two would run the quad loop then wall sit and wait
  • Rinse and repeat

Part Three:

  • All PAX would do 3 sets of AJs and then 15 power merkins.

Mosey to the quad for SSH x 69.

Mosey to the parking lot, wrapping things up with 15 power merkins.

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Hump Day Murph at the Racetrack

PAX: CCR, Blackwiddow, Olan Mills, Yard Sale, Vegiemite, Skinny Jeans, Red Bag, Big Bang, Eboli, Joey Fresh Water (FNG), Venus, Bow Flex, Dr. Smart, Offshore (QIC).

WOR: SSH x 10, Willie Mays Hayes x 10, baby arm circles x 10 (both ways), overhead press x 10, good mornings x 10, squats x 10 and seal claps x 10.

Thang: The PAX participated in a hump day murph day at the racetrack with a quick half mile mosey to get started. Everyone grabbed a partner and preceded to attack the murph by completing 10 sets of 10 pull ups, 20 merkins, 30 squats with a lap around the racetrack between sets until the PAX completed the 2 mile run then finished off the remaining sets to complete the hump day murph.

Mary: Flutter Kicks x 30, LBCs x 20, Alabama Prom Dates x 10, good mornings x 10, imperial walkers x 10, american hammers x 20.

 

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Smokeboots – 7/11/18

75 degrees and muggy greeted the 4 PAX who posted this am.

It was unanimously agreed that eating poorly leads to irritable bowel syndrome when you run.

PAX: Donuts, Bagger Vance, Black Lung, Ludwig

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World Cup Westeros 7/2/2018

Apologies for the late backblast.

PAX: Third Person, Right Said, Vector, Crab Legs, Hi -Viz ,TCell, Hambone Voucher, En Fuego, Baptist, Rocket League (FNG)

QIC: Pop-A-Lock

Met at the new overhang/awning for a oddly-shaped circle warmup. It’s World Cup season, setting a theme for a wet and wooly Westeros.

Disclaimer

Stuff. There were BAC, Seal claps, and other festivities.

THANG

Mosey to the field.

Forward, Reverse, Side shuffle, and Criss-cross halfway across the field. 3 burpees when you get there, 3 when you get back.

Quick mosey to recover.

4 full on sprints, one burpee at each end.

Mosey around the big field to recover.

Now that we’ve warmed up, time for soccer. Heavily modified Indian run – pax space out. Man in back dribbles the ball in between each pax. When he passes you, do three squats. Otherwise do SSH. Got through the line once before it was time to move on.

Next we move to the grinder portion. PAX count off, then partners do 15 Death-by-froggers. This entails PAX 1 in high plank, PAX 2 jumps over, crawls back underneath, does 5 merkins, then flapjack. Did in sets of 5. Total body crushing exercise.

Another modified Indian run – pax in back dribbles ball to front then leaves it for the back. Do around the field a couple of times.

Mary
Circle of love. All PAX in high plank. Pass soccer ball between pax. Every pass you do one merkin. If you miss you do 3 burpees. Halfway through switch to crab position. Pass with the feet. Every pass do 3 Alabama prom dates.

Done!

Props to Hambone for the very appropriate Rocket League moniker for our new, fast FNG.

SYITG,
Pop-A-Lock

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Round of 16

PAX: Bowflex (Willy Loman), Tiny Dancer, Prevac, Dilly Dilly, Hambone, Cowboy, Blue Mule, PSL, Big Stick, Brother-at-Law, CCR, Donuts, Dupree, Venus, Edible Arrangements, Big Bang (Ruck), Funyuns (Ruck), Bagger Vance (Ruck)

QIC: Floppy Disk

A pleasant 70 degrees met the 16, err… 19 determined redpillers this am at Sir E. It looked like it might be a smaller group, but 5 rolled in hot just before we started our mosey. BV, BB, and Funyuns were there, but they were doing their own Ruck workout this morning. Figure 8 (almost) mosey around the church, then circle up for some warmup.

Disclaimer
CoP (all IC)
SSH x20
Imperial Walkers x15
Good Mornings x10
Hop Kicks x11 (for CCR)
Willie Mays x10
Mountain Climbers x10
Plank Jax x10
BaC F x10
BaC R x10
Cherry Pickers x2 (for Big Stick)

THANG
Count off 1-4. 16 made for 4 round groups. Head to the playground.

Group 1: 10x Pullups
Group 2: 20x Merkins
Group 3: 20x Dips
Group 4: 20x Inverted Rows

Move to the next station once complete. We did 3 total sets varying the Merkins with Derkins and Diamonds. Plank/wait. All in. Head to the chains!

3 sets of: 20x single arm bicep curls, 20x single arm upright rows.

Head up the steep hill to the big lot for some 4 corners work. Bid adieu to Prevac. Each exercise done for roughly 90 seconds, then mosey to the next station until all stations completed.

Group 1: Burpees
Group 2: Jump Squats
Group 3: Carolina Dry docks
Group 4: Freddie Mercuries
Mosey back to the start, pick up BV, BB and Funyuns for a little Mary.

Mary
1:00 Low Plank
2:00 various stretches (a real crowd pleaser): Piriformis, Lower back, Hips
5x Burpees OYO

Done!

Twas a pleasure as always to lead this am.

MS
Great to have Bowflex from Knoxville out with us. He offered a free beatdown in return for today’s workout in Knoxville. I’ll be there in a couple of weeks so I may take him up on it. Hopefully BV, BB and Funyuns got some good Ruck work in this am. They looked sweaty enough, but it’s possible they just walked to Tidy Cats house and used his hose.

BH
Warpath and Tin Can ruck coming up on 7/21. Check Slack for deets. Think about signing up for the St. Jude Half-marathon/Marathon and joining/supporting the Kemp’s team, Team Job. Details here: http://fundraising.stjude.org/site/TR/Heroes/Heroes?pg=team&fr_id=88563&team_id=221922

SYITG,
Floppy Disk

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7s & Double QPCs

PAX: Blue Mule, Reveille, Princess Aurora, Hambone, Bad Boy, Trapper Keeper, T-Cell, Voucher, Keep The Change

QIC: Hi-Viz

CONDITIONS: 73 and muggy. What else is new?

DISCLAIMER

Mosey to the school’s front steps.

COP
Good Mornings X 10 IC
Squats X 20 IC
WMH X 10 IC
LBACs X 15 IC
Overhead Claps X 15 IC
Reverse LBACs X 15 IC
SSH X 20 IC

THANG
Mosey to the tennis court for a Quarter Pounder on the corners. Bear Crawl between each of the following:
25 Merkins
50 Mountain Climbers
75 LBCs
100 Plank Jacks
Plank and wait for the six.

Mosey up the hill and around to the side drop-off circle for 7s, It’s Jump Squats on one side of the circle and Burpees on the other. Plank and wait for the six.

We’ve got time, so mosey back to the tennis court for a reverse of the Quarter Pounder. Crawl Bear for extra measure.
100 Plank Jacks
75 LBCs
50 Mountain Climbers
25 Merkins
Plank and wait for the six.

Mosey to the parking lot.

Done.

COT

BULLHORN
-Friendly Friday is this week. Vector has the Q at Bomber. Would love to see a good crowd and some new faces, so let’s give it away and get those EHs going.
-Still time to get signed up for the TN Can Ruck. See PA for details.
-Sorry to hear Rev’s cousin faces more injuries than first thought. Keep her and the family in your prayers.

MOLESKINE
Excellent work this morning. Always good to spend time with you guys.

If you’re looking for a new podcast, I might suggest the F3 Podcast, which has recently — it seems — been relaunched. I’ve been listening to it during my morning commute and would definitely recommend it. A lot of good principles about leadership, integrity, and living beyond yourself, plus some practical advice on getting the most out of — and more importantly, giving your best to — F3 and the men in our community.

SYITG. Viz out.

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DevilDog and Dew

Purple Cow-7/9/2018

Conditions: 70s and not very muggy, but a lot of dew on the ground

PAX: Offshore, Black Widow, Umbrella, Boone’s Farm, RedBag, Skinny Jeans (FNG courtesy of RedBag), Funyuns (QIC)

5:30 AM– Disclaimer, then mosey to untouched, pristine dew covered soccer field with coupons in tow. Set cones up 50 yards apart, drop coupons, and circle up.

Warmarama: SSH, BKs, BACs, SCs, BACs(r), GMs, Tempo Merkins, ASTs, Tempo Merkins, Supermans, Squats. All x 10 IC

Thang: Modified DevilDog and BOMBS

  • 8 exercises/movements, 100 yards for each movement
  • Exercises included: Burpee Broad Jump, Crab walk/Walk crab, Army crawl (crowd pleaser), Bear crawl/Crawl Bear, 60# SB toss, 40# SB overhead shuttle, 35# ruck shuttle (arms extended in front while holding ruck), 80# SB drag/pull
  • 5 burpees were performed before each movement
  • BOMBS (5 reps each of burpees, OH presses, Merkins, Big Boy sit-ups, Squats) approximately every 5 minutes and Q’s call

BOM/COT (after quick mosey back to BMS)

NM: PAX worked hard today. Everyone was covered in dew and grass, but still got after it. One of the many reasons why I love F3 is working out in different conditions and getting used to being uncomfortable. Not much mumble chatter today, but YHC did overhear Umbrella exclaim, “This is awesome!” while pulling the 80# SB. Great to have Skinny Jeans (RedBag EH) join us in the gloom. He is a dentist and  has a podcast named, “Millennial Dentist.” As always, a great pleasure to lead and workout with you gentleman.

Pray without ceasing and Rejoice in all things!

Funyuns

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TABATA THIS

When: 7/9/2018

QIC: Grisham

The PAX: 21 men started the week off right.  Pax included:  Brother-at-law, CCR, Skid Mark, Vegemite, Edible Arrangement, PSL, Juan Valdez, Accounts Receivable, Lewd Wig, Holler back girl, A-Fib, Floppy Disk, Dine ‘n Dash, Too Tall, Black Lung, Big Perm, Reefer, Dilly Dilly, Doughnutz, Bagger Vance, Grisham

Beautiful morning. Low 70’s and not nearly as muggy as it has been.

Warm Up:

  • Ginder PT (SSH / Squats / SLDL / Lunges / Shoulder Circuit / Car. DD / ‘Mericans / Supermans / Sit-ups / Car. DD

THANG:

Part I – Strength Work:

  • Every 2 min for 4 rounds – 8 HSPU / 8 V-ups
  • Grab a coupon. Partner up.

Part II – Metcon – TABATA:

  •  For this TABATA we did 20 sec of work, 10 sec rest, then partners flap jack
  • (1) Row / sit ups with coupons
  • (2) Pull ups / clean thrusters w/ coupon
  • (3) Box jumps / burpees over coupon
  • (4) Toes to Bar / KB swing w/ coupon
  • (5) ‘Mericans / Supermans

REturn Coupons and mossey to circle – American Hammers X 15 & REv. Crunches X 15

MOLESKINE

Great work this morning. Hope everyone has a great week.

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Cruel Pony

Q: Vegemite, Hambone
Pax: Venus, Tinder, Brother-at-Law, Offshore, Frogger, Black Widow, Yard Sale, Accounts Receivable, PSL, Olan Mills, CAPS LOCK, Edible Arrangement, Holler Back Girl, Tiny Dancer, Captain Flatline

17 men posted at Cruel Hall to start the weekend off right.

WOR (Vegemite):
Mosey down the bus loop with lunges and some backwards running thrown in as we went up the hill. Circle up for:

* SSH x20 IC
* Hop Kicks x10 IC
* Slow and Low Squats x10 IC
* Good Mornings x10 IC
* Willie May Hayes x10 IC
* Slow and Low Merkins x10 IC
* Baby Arm Circles (Both Ways) x10 IC

Thang 1:
With help from Ginuwine’s Pony, partner 1 completed gallops around the outside school parking lot while partner 2 performed burpees. Once partner 1 returned from his ride, each partner flipped.

This was a repeat from Donuts’s version last week. We did this for 10 minutes, and my main contribution to this workout plan was to swap out the William Tell Overture for Pony. You’re welcome.

Hambone
Pax mosied down to the swingset and performed 3 sets of:

Merkins IC X 12
Low Flutter IC X 20
Mountain Climbers X 15 IC

Pax mosied to the playground to do 3 sets of:
Pull ups to failure
5 partner-assisted pull ups

Merkins X 10 IC
Bridge 30 seconds

Pax mosied to the parking lot to do a modified version of sevens–threes! Two burpees, sprint down, one burpee, sprint back, one burpee, sprint down, two burpees, sprint back.

Complete!

NMM:
Awesome work at Cruel Hall. Truly my (Hambone) first post at the AO and it didn’t disappoint. Strong pax, strong area.

I have to admit I was a little embarrassed galloping down the sidewalk with cars passing, but I guess it’s not the craziest thing F3 does in public.

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Stonewall (aka stoneboots, aka smokewall)

10 pax came out for a fun Q and took advantage of a relative break in the summer heat, followed by some great fellowship at the coffeeteria at Portland Brew, one of my favorite parts of the week, every time I can make it.

Q: Black Lung
Pax: Skidmark, Cowboy, Hambone, Blue Mule, Brother-at-law, Tampa Libra, Bad Boy, Popalock, and Dean Spitz

Coffeteeria: Black Lung, Skidmark, Cowboy, Hambone, Blue Mule

Warmup
SSH x25
Good Morning x10
Willie May Hays x 10
Squats x 40
Slow and low merkins x 10

Mosey north on 12th
Stop in Portland Brew parking lot for:
8 count bodybuilders x 20
Squats x 40
Dips x 20

Mosey north on 12th to the base of the beastly hill at the base of Ashwood Avenue for Hill Sprints/Climbs. Given the running heavy components of the last two Stonewall workouts, it is somewhere along this route that Popalock begins to propose new names for Stonewall, like stoneboots, or smokewall.

The Thang:
#) 60 seconds of AMRAP merkins, sprint up the hill, SSH x 15 and mosey back
#) 60 seconds of AMRAP LBCs, sprint up the hills, SSH x 20 and mosey back
#) 120 seconds of AMRAP squats, lunges to 2nd utility pole, bear climb to 3rd pole, SSH x 15, mosey back
#) 120 seconds of AMRAP WWI sit-ups, lunges to 2nd utility pole, bear climb to 3rd pole, burpee broad jump to 4th pole, SSH x 15, mosey back
#) 60 seconds of AMRAP flutter kicks, sprint up the hill, SSH x15, and start mosey down the hill and south on 12th

Mosey back down 12th to Sevier park with a quick stop at a parking lot halfway back for 60 seconds of AMRAP werkins;

Arrive in Sevier Park parking lot with just enough time for 10 burpees OYO, and 10 Good Mornings.

Thanks to the PAX for bearing with me on a tough, run-heavy Q with only a low level of grumbling.