The Oregon Trail

Conditions: 38 degrees and raining

13 PAX in Attendance: 3rd Degree, Tebow, Altidore, CheezWhiz, Stats, Typo+, Nimbus1500, ShowMe, Netflix, Creeper, TV Guide, Sterno & SoccerMom.

PreParty: 3rd Degree, SoccerMom & Typo+ (Don’t know what they did, I came in hot at 5:30)

Warm up:
Started circled up with a few Butt Kicks, Side Straddle Hops and Dynamic Stretching prior to setting out on the trail.

Indian run over to Independence, MO (Nolensville First United Methodist Church) to gear up for our journey.

Assemble the Wagons: Partner up
Partner 1 in wide PLANK while Partner two begins their IRON Hulk swapping every set, ascending from 1 Merkin:4 AirPresses to 10 Merkins:40 AirPresses

Now that our transportation is taken care of, we rode over to the Kansas River (Mill Creek) via an Indian Run.

Ford the River
Crabwalk feet first, then sideways, flip sides then backwards over the bridge.

Bear Hunting
Partner 1 begins Crawl Bear away from Partner 2, while Partner 2 does 5 Pistol Squats on each leg.  Once partner 2 completes his Pistol Squats, he Bear Crawls until he catches Partner 1.  (Flip sides, Rinse and Repeat the length of the high plains of Nebraska (Nolensville Soccer Fields)

Carry your Kill
Now that we’ve got lots of bear meat, we need to get it back to the wagon via Partner Carries from the Soccer Fields to Mill Creek Brewery.

AND…we all died of dysentery (Ran out of Time)

Quick Snake Run back to home base

Mary
In honor of the origin of the name Oregon, thought to be from the French Canadian word Ouragan (Hurricane), we completed a quick Hurricane Hoedown.

Post Party
Nimbus1500, 3rd Degree, CheezWhiz, Creeper and SoccerMom completed 7 Yurpees

Stonewall – 11.10.18 – “Audible”

5 PAX and a sidelined Bagger Vance braved the chill for a cardio-heavy Q by YHC.

QIC: Princess Aurora

PAX: Pumpkin Spice, Blue Mule, Hambone, Boyband, Bagger Vance (Audience Member)

THE THANG:

Quick disclaimer then off for a warm-up mosey around  the community center and back to the lot for COP, all IC:

  • SSH x 20
  • Squats x 15
  • WMH x 16
  • LBAC F/R x 10
  • Merkins x 10

Off on another mosey to preview the route for today’s main event. Roughly, .35 miles later, we had returned to the cars. At this point, YHC went to unlock his car and grab the supplies, but alas, the key fob battery had frozen. Not only did this leave me wondering how to modify, but it also left me fearful that I might not be able to get home. No matter! There’s a workout to finish first.

AUDIBLE:

Each pax completes a round of Burpees x 10, Merkins x 20, and Squats x 30, followed by a lap. RnR x 5 with the added caveat that if you were tagged by anyone along the course, you had to drop and do 5 burpees. I don’t actually know that anyone was tagged because I was too busy leading from the front.

All in and it was over to the jungle gym for some pull-ups. One pax performed 10 reps and gave the rest an exercise to do. RnR down the line, and then go again with 8 reps, then 6, then 8 again. Exercises included:

  • Donkey Kicks
  • Crunchy Frogs
  • Freddie Mercuries
  • Leg Raises
  • Manmakers
  • LOTS of Jane Fondas (Blue Mule special)

Long mosey around the perimeter of Sevier and back to the lot of 3MOM. Boxcutters, Flutters, and more before COT/BOM.

BULLHORN:

Well, I was bummed that I didn’t get to use my supplies, but, I’m grateful for the lessons learned in this dry run of my “fun idea.” Now I can hone it a little more before debuting the real thing. Another positive is that I was able to warm my keys up enough to get back into my car.

MOLESKINE:

  • Congrats to F3 Rucktrain (Funyuns, Big Bang, Grisham, and Tortoise) for finishing first at the Star Course in Jacksonville. Honorable mention goes to Bagger for training with them. I know he was bummed to not be there.
  • Keep that Q calendar full, guys. Winter is coming, but the workouts won’t stop!
  • Speaking of winter, the 2nd Annual Hillympics are just around the corner. Talk to Frugal for more details.
  • As we enter this season of Thanksgiving, I know I’m very grateful for each and every one of you and the opportunities to lead and be led by you. Prayers for safe travels as you all go to spend time with your families over the next couple of weeks.
  • Go Tigers.

PA out.

11/12 – Wet-steros

9 HIM laughed at the weather conditions after experiencing Bomber last week.

QIC: Crablegs

PAX: Blue Mule, Right Said, Crawlspace, Hi-Viz, Studio 42, Vector, Pumpkin Spice, Bicentennial Man

WAR:

Meandering Mosey to shake off the cold, followed by:

  • SSH x 20
  • WMH x 10
  • Cherry Picker x 10
  • LBAC F x 20
  • Air Press x 20
  • LBAC R x 20

 

THE THANG:

Utilizing the circular driveway near the gym, PAX started with a base of 5 Burpees, 10 Merkins, 20 Squats. Each round was followed by a trip around the circle  and 1 more rep to each exercise.

Round 1: 5 Burpee, 10 Merkin, 20 Squat, Bearcrawl to the halfway point the circle and run out the rest

Round 2: 6 – 11 – 21, Lunge to the halfway point of the circle, and run it out.

Round 3: 7 – 12 – 22, Broad jump to halfway, run it out

Round 4: 8 – 13 – 23, Side Travel Hops to half way, switch direction and continue the travel hops

Round 5: 9 – 14 – 24, Little Baby Arm Travels, running to the halfway mark with forward rotation, then reverse at half way and continue the run to the end

Round 6: 10 – 15 – 25, finish with a full sprint for the length of the circle.

Mosey back down towards the west side of the park and finish off with a splash of Mary: 25 American Hammers and a sprint up the hill to the shovel flags.

 

BULLHORN:

  • Pumpkin Spice Co-VQ on Wednesday at Titan
  • Be on the lookout for a possible OTB on Thursday at West Park
  • Cunning Linguist has been hard at work planning his VQ for Bomber this week

11/1 Delayed BB

Here’s the delayed backblast from our work on November 1st at The Hill with Hermes from F3 Carpex on Q:

18 PAX: Hermes (QIC from F3 Carpex), Frugal Macdoogal, Black Lung, White Russian, Digiorno (F3 Louisville), Foley, Life Champ, Black Widow, Tiny Dancer, Strangler, Dilly Dilly, Yard Sale, Money Shot, Venus, Too Tall, Prevac, Bagger Vance, Squee

10 burpee penalty for not having a shovel flag. Mosey to the track with a stop by the American flag for the pledge of allegiance.

Break into groups of 4 for Indian runs.

Round One:

Run 400m Indian run then Squats IC x 39

20 burpee penalty for having two late arrivals.

Round Two:

Run 400m Indian run then LBCs IC x 39

Round Three:

Run 400m Indian run then Calf Raises x 39

Repeat Round x 3

Slow 400m mosey then mosey back to the lot.

COT

Rinse & Repeat

Q: Accounts Receivable

PAX: Baggervance, Dupree, Ludwig, PSL, CCR, White Russian, Cinderella, TooTall

WARMUP:
Jog around bus loop (full loop)
SSHx20, Goodmorningsx20, Tempo Merkinsx10, SlowLowSquatsx10, BACx20 (F&B)

THANG:
Grab coupons and meet at hand rails.
20Rows > 25 Atomic Merkins > 30 Thrusters with coupon
(Rinse and Repeat for a total of 4 sets) –

(Mosey back to parking lot and line up for sprints)
Sprint length of parking lot then 5 Burpees
Sprint back then 5 Burpees
Lunges the length of parking lot then 5 Burpees
Sprint back then 5 Burpeees
Back pedal the length of parking lot then 5 Burpees
Back pedal back then 5 Burpeees

Mosey around the bus loop to bottom of the bus hill
Lunge to first speed bump
Bear crawl to top of hill
Run back to parking lot for Mary

MARY – Round Robbin Fave Ab Exercises
A_R – Freddie Mercury’s x 20
TooTall – Hands n feet to the sky x 20
Cinderella – J’Los x 20
Baggervance – Can’t remember but I’m sure they were tough
Dupree – WWIIs x 15
Ludwig – WW1s x 10
PSL – American Hammers x 30
CCR – One legged deadlifts x 10 each leg
White Russian – Goodmornings x 10

Announcements: Bagger having Christmas party at his place (stay tuned to Slack for info), Dupree’s church doing Room In The Inn.

United We Stand @ The Forge

UNITED WE STAND!United we stand

Now that the Elections are over, and our new officials are elected, let’s throw off our differences and “Come Together” (yes, that song was provided for listening pleasure during the warm ups). I know you guys celebrated on Thursday also, but it’s never too much to celebrate Veteran’s Day again. And in light of that…this is a NO MAN LEFT BEHIND EVENT. All exercises are to be done together: with partners, in cadence, or progressing at same time.

Conditions: A balmy 30 degrees, but wind was kickin it and just enough wet to get those hands and your six to turn blue

PreParty: 3rd Deg drug out Typo+ and Barney Fievel to a pre-party of 10 burpees on the minute for x10min (LittleMissPiggy snuck in for a couple rounds and Cheez Whiz squirted out one)

15 PAX in Attendance: 3rd Degree, Tebow, Altidore (always thought this was Out the Door), Sprinkles, Ragdoll, WMD, Pocahontas, CheezWhiz, Little Miss Piggy (VQ), Stats, Typo+, Nimbus 1500, Lovie, Barney Fievel. Oh and AstroGlide slid in there as well.

Warm up:
A little jaunt around the football field (no gates open…audible. Omaha, Omaha, Omaha).
On the line:   20 yards of toy soldiers, butt kicks, long lunges
Circle up: in cadence baby arm circles x 15 (whoops – DISCLAIMER PROVIDED!!!), side straddle hops x 20; chest flaps on your own x 20sec, kneeling hip flexor stretch 20sec x 2

Thang 1: Veteran Clock Push Ups: (feet stationary—walk hands around to the time called out and do that many push ups)
11:00 –for Veterans Day! WWI ended with the armistice at 11th hour, of 11th day, of 11th month of 1918
2:00—for the 2.1 million American troops we have
8:00—for the over 800K reserves and Nat’l Guard
1:00—for the 1.3 million active duty
8:00—for the approx 800 U.S. Military installations

Thang 2: “A Plankety-Plank Prom Date Apocalypse”: BRO UP
Partner 1 in plank, Partner two does 10 reps of single leg Prom Dates (I call these Volunteer Prom Dates, cause they hardly have a leg to stand on, much less two) –switch –rinse and repeat progressing down to 1 rep.

jog to soccer field – “it’s getting wet” “now we’re having fun!” … “that’s what she said” –3rd Deg

Thang 3: “NO MAN LEFT BEHIND!”
100 yds down and back: advance each 10 yds and do 5 reps of indicated exercise; no one advances until all are finished with the exercise portion
First 50yds: bounding with 5 Yurpees (show those Communists we can do them better)
Second 50yds: Bear Crawl with 5 Iron Mikes (get those hands wet–that sucked)
Third 50yds (headed back now): crab walk with 5 V-ups (get those sixes wet)
Fourth 50yds: duck walk with 5 sidestep Merkins! (each side – and make sure you finish them all!)

To the playground:
Thang 4: “BIG GUNS”
20 reps of Underdogs then Coppenhagens (dips). Repeat with a set of 10 each –thanks Robert Earl Keen for the song

Jog back to parking lot

Mary: Circle up on your six : sky kicks in cadence x15, supermans x10 , Recover!

COT: As an American always be thankful for the freedoms we have but also for the people sacrificing in so many ways to provide and protect that freedom. It takes a lot of people to keep that freedom. As a follower of Christ, be ever thankful as well for the freedom from sin that entangles and the destruction that it brings in our lives—also for the freedom to live a full and joyous life. And use that freedom to serve those around you.   Galatians 5:1 “For freedom Christ has set us free; stand firm therefore, and do not submit again to a yoke of slavery.” Galatians 5:13 “For you were called to freedom, brothers. Only do not use you freedom as an opportunity for the flesh, but through love serve one another.”

Reminders: F3 Nolensville swag has been ordered and is getting printed now!

Bomber – 11.09.18 – “Gloomiest of Glooms”

17 HIM were keen to take the DRP on this Friendly Friday despite the rather unfriendly temps and pouring rain. YHC was proud to see so many on a day that would keep most in the fartsack.

QIC: Princess Aurora

PAX: Harvey Updyke, Cunning Linguist, Preacherman, Lunch Lady, Crablegs, Shadow, Frequency (Kotters), T-Cell, Blue Mule, Homeboy (WL-Cherokee), Porcelain, Ride Along, Tiny Dancer, Hi-Viz, Hot Mic (FNG), Pumpkin Spice

THE THANG:

After a thorough disclaimer and introduction to F3, we took a quick mosey around the upper lot and up the big drive, splashing in the puddles along the way. COP, all IC:

  • SSH x 20
  • Merkins x 10
  • SnL Squats x 10
  • LBAC F x 10 (15 ct hold)
  • OH Claps x 10 (10 ct hold)
  • Air Press x 10 (5 ct hold)
  • LBAC R x 10

Back down to the end of the lower lot for the main event, a three exercise ladder with some Bernie Sanders thrown in. Exercise in (  ) for those who’ve done F3 longer than

  • Merkins x 15
  • Bernie Sanders to first median
  • Lunges x 15 e/s
  • Bernie Sanders to second median
  • Imperial Walkers x 15 e/s
  • Spring back to start

RnR with 14, then 13, on down to 5 for time’s sake. Plank progression to wait for six.

Head over to the wall for

  • Dips x 20
  • Irkins x 15
  • Slow MCs x 10
  • MCs x 10
  • Rear Leg Raise x 15″ followed by 10 Reps (R/L)

3MOM

  • Flutter Kicks and Long Slow FKs until Q calls time

COT/BOM

MOLESKINE:

Said it already, but it’s days like this when you see the Magnet that is the 1st F. You’d be hard-pressed to find many who would so willingly get out in these conditions, and I’m grateful for all who did, especially my 22-year-old coworker, Chase now known as Hot Mic!

BULLHORN:

  • YHC on Stonewall Q tomorrow with something fun planned. Don’t miss out!
  • Remember our Veterans this Veterans Day
  • TWO VQ’s on tap for next week with Pumpkin Spice sharing a Q with Brother-At-Law at Titan and Cunning Linguist taking the reins at Bomber
  • Reveille is our 12th Man this month. Check the Slack for his leadership thoughts.
  • Umbrella has it for December, and he’s invited us all to an event at Richland Country Club on Dec 7. Check Slack for that, too.
  • Go Tigers.

PA out.

 

SNIP SNIP

Mid 40’s and a downpour greeted the 6 PAX who made the correct decision. Contrary to popular belief, we did not actually traverse the undying lands of middle earth or summit the top of Minas Tirith.

PAX: Brother-at-Law, Floppy Disk, Donuts, PSL, Black Widow, Ludwig Vas Deferens

We moseyed down to the pavilion to have a drier workout.

WOR:
20 SSH
10 Butt Kickers
10 High Knees
10 Good Mornings
10 WMH
10 Air Presses

Thang:

This was YHC’s first time to lead after undergoing a male sterilization procedure, so I thought it was appropriate to have a SNIP SNIP themed workout.

S – Squats and Merkins — 15 and 10 on the minute for 10 minutes. The balance of the minute is used for recovery. Mumble Chatter was inspiring and spirited during recovery times.

N – Nines (like elevens) with WW1s and 2 count Crunchy Frogs on the other end

I – Iron Mikes – Also known as Jump Lunges – one set of 20

P – Partner Carry to the other end of the pavilion. Flapjack on the way back.

But that only cuts one tube, and we need to sever the other as well. So rinse ‘n repeat.

S – Squats and Merkins — 15 and 10 on the minute for 10 minutes. (May modify to 12 and 8)

N – Nines (like elevens) with WW1s and 2 count Crunchy Frogs on the other end

I – Iron Mikes – Also known as Jump Lunges – one set of 20

P – Partner Carry to the other end of the pavilion. Flapjack on the way back.

Mosey back to the parking lot.

20 ASTs – time

We did name and count-o-rama, but an hour later I realized I completely forgot COT, as our conversation quickly shifted to having coffeeteria under the covered awning of the gym to get out of the rain.

I’ll do better next time.
Ludwig

A Little Fellow Follows Me

Gentlemen,

I came across this poem a few years ago and it has stuck with me ever since. I’d like to share it with you all now:

A careful man I want to be — 
a little fellow follows me. 
I do not dare to go astray, 
for fear he’ll go the self-same way. 
I cannot once escape his eyes. 
Whatever he sees me do he tries. 
Like me he says he’s going to be — 
that little chap who follows me… 
He knows that I am big and fine —
And believes in every word of mine. 
The base in me he must not see — 
that little chap who follows me… 
But after all it’s easier,
that brighter road to climb, 
With little hands behind me — 
to push me all the time. 
And I reckon I’m a better man 
than what I used to be… 
Because I have this lad at home 
who thinks the world of me. 
-Rev. Claude Wisdom White

As the father of a young boy, this sentiment hit hard. A tiny human full of life and curiosity looks to me to discover how the world works and how we should conduct ourselves in it. He watches and mirrors every move I make, learns from every personal interaction I have, and (scariest of all) listens to every word I speak. He is there all the time measuring the statements I make against the actions I take and that scares the daylights out of me.

Gentlemen, this sentiment leads me to my leadership theme for this month: Lead by Example. Those of us who are fathers know this idea very well. Our children will see us as the paragon of humanity and work their whole young lives to imitate us both consciously and subconsciously. Those of us who have yet to become fathers see this at work in the lives of those who have led us well and in the reflections of those whom we are tasked to lead. It’s an idea echoed in one of F3’s Q-ing standards: “If you can’t do it, don’t Q it”. Leading by example is the single most important characteristic of any leader. It should always be kept top of mind for us as we train our leadership abilities.

My son has watched my evolution from the sad clown state to that of one who actually cares about what he does with his life and his body. He has seen me go from a guy who wakes up late, rushes into work at the last minute, and spends his life drowning in a mixture of video games and self-pity to a man who is up before the sun, pushing his body to grow, and training both my mind and the minds of my family. He has come to admire this transformation and desired to push himself to do the same. The most exciting evidence of this exampled leadership is in his most recent request: “Dad, if I wake up early can I work out with you too?” It’s been 2 months now and this tiny human of 10 years has woken up (on his own) at 4:30 every morning to hit the ground outside in the cold, wet, dark of the morning by 5 to warm up. Some days he loves it and can’t get enough. Others, like this icy, rainy morning, he grimaces and forces himself through it. But the most amazing thing I’ve witnessed is the fact I have not had to push him once. He has seen my constant example and has begun holding himself to the same standard. This is a reflections of Plato’s insight, “The best way of training the young is to train yourself at the same time; not to admonish them, but to be seen never doing that of which you would admonish them”.

This is the core of being a leader. Lead yourself first. Build yourself in all facets through unmitigated daily discipline. Spend every day holding yourself to the highest standard at work, around friends, and with your family. Those who lead you will take note and push themselves to be greater because of it. Those who follow you will admire this discipline and be mentored by your actions. Take that brighter road to climb. Do not dare to go astray. Develop unmitigated daily discipline in all things. And always remember, somewhere, there is a little fellow who follows you.

-Reveille

It Takes 2 To Tango at The Trident

2 PAX showed up for a cold, wet, and gloomy morning at The Trident.

QIC: Boyband; PAX: Old Hickory

WOR: We started with a mosey to pick up a coupon (8x8x16″ cinderblock, approx. 28lbs) from the back of the lot. Then to the parking garage to get out of the wet.  Good mornings, Leg swings, Willie Mays, Low and Slow Squats, and Low and Slow Merkins were performed.

Thang:  As my shoulder continues to be an issue and oldhickory had been blasting his chest at the gym lately, YHC decided to do a leg/core heavy workout.  This was a 2 station workout, one end of the parking garage to the other, about 75yds apart. Station 1 (near side): Coupon work. Station 2 (far side): Core work.  Mosey between each site with a 2 burpee speed-bump in the middle.  Each set of exercises was RnR’d x2 for a full set of 3 laps.

Station 1 exercises: Coupon Thrusters x15; Kettle Bell Swings x20; Deep Squats (squat until your butt hits the coupon laying on the ground) x30

Station 2 exercises: LBCs x30; Dragon Flags x20; J-Lo’s x10 (each side)

Mary: Flutter kicks x20, Box cutters x15, Freddie Mercury’s x10

COT

Another glorious morning in the bag. As the season turns colder, we should all focus inward and remember the things that make us love F3 and bring us out in the early morning.  Then put on some layers and get out there.  As a native Floridian (I’ll admit it, and don’t hold it against me I’m not going back) I have already started wearing my workout pants and jacket.

SYITG