Backblasts

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Bomber 2/1/19: DORA, Tabata, & SSHs

Gloom Factor: Low. Mild with few sprinkles.
Temp: 45ish.

PAX: T-Cell, Pumpkin Spice, Lunch Lady, Tiny Dancer, Harvey Updyke, Hambone, Cunning Linguist, Hotroute, Firefox, Ridealong, Autotune, En Fuego, Pop-A-Lock, Right Said, Porcelain, Shadow, Crawlspace
QIC: Hi-Viz

Disclaimer

Quick mosey past the driving range.
WOR
-SSH X 100
-Count off 1s and 2s.

THANG
Mosey to the upper parking lot.
DORA: Burpees X 100, Merkins X 200, Squats X 300
Runner faces the community center at all times: Shuffle, Crawl Bear, Shuffle, Bear Crawl around the cones.

Mosey to the community center entrance.
TABATA: (YHC aimed to pick the worst music he could fine. Glad it seems I succeeded.)
1. SSH – ‘Fast Car’
2. Flutter Kicks – ‘Rocky’
3. Plank Jacks – ‘Uptown Funk’

Done.

COT

NMM
‘Borrowed’ inspiration for this one (with some modification) from the fine folks at F3Memphis. Glad it was such a #CrowdPleaser.

Great work all the way around. In addition to the MC, YHC heard some good encouragement from the PAX, which helped everyone dig deep to finish strong.

BH
-1st Friday Lunch today at 11:30 at Cookery.
-Pray for Trinity, Pumpkin Spice’s M, as she undergoes knee surgery.
-Pray for Michael, Lunch Lady’s friend, battling terminal cancer.

SYITG.

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1/31/19: Swinging Dora

Location: West Park

Conditions: A crisp 17 degrees

QIC: Pumpkin Spice

PAX: Bicentennial Man, Crablegs, Porcelain, Pumpkin Spice (QIC), TK

THE THANG

After a brief disclaimer, the PAX moseyed around the playing field to warm up the legs, followed by some Warmorama. :

  • SSH x 15
  • WMH x 15
  • LBAC x 15
  • Air Press x 15
  • rLBAC x 15
  • Mountain Climbers x 15

The PAX then made their way over to the swings for the Main Event. Whilst Crablegs was Smartpacking (not deterred by a nagging injury, performing either the same or modified exercises), the PAX partnered up for some Dora with a Swing theme. The exercises were:

  • 100 Kangarows (or Steve Irwins) – laying flat on your back under the swing, pulling yourself up by the swing in a horizontal row maneuver
  • 200 Swerkins – feet in the swing, perform a derkin followed by bringing knees to the chest and straightening the legs back out before another rep
  • 300 Swinging Squats – perform a squat, and on the way up bring your feet together, alternating stepping to the right and left on alternating reps

The other partner ran around the nearest water tower and back to meet their partner, picking up where they left off until all exercises were complete.

After completing the Swinging Dora, the PAX made their way back to the parking lot for some Mary. We all took turns calling out exercises in cadence until time was up:

  • World War I x 20
  • High Plank x 20
  • Flutter Kick x 20
  • J-Lo x 20
  • Box Cutter x 15
  • Reverse Box Cutter x 15
  • Freddie Mercury x 30

MOLESKIN

  • Many a name were thrown out for potential West Park AO titles, including but not limited to: Atlas, Pumping Station, Tank, The W, Two Towers, Isengard, La Croix, etc. Further suggestions welcome.

BULLHORN

  • Many February Q’s are wide open — for those who haven’t Q’d in a while, let’s get after it!
  • We are continuing to do run-only workouts on Tuesday’s starting from West Park. You don’t have to be a “runner” or be fast to join — all are welcome to come and get better!

– Pumpkin Spice

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31 January Bert

Gloom Factor: High
Temp: Actual 18…Feels like 81
PAX: CAPSLOCK, PopALock, Life Champ, Luigi, Slim, BrotherAtLaw, Styles, Water Boy, Kid, Black Widow, Frozen, Tímon, Scar, Hot Route, Radio, Lock Box, CCR, Turbo, Toga, Mater, Rabbit, Red Skull, B Durham, Bagger Vance
QIC: BV

0529:45 Disclaimer
0530 PAX pair off in 2s

Mosey to West Parking Lot (as far as J am concerned it is the WPL, not really sure though)

Circle Up for WOR:
High Knees x 13 IC
Butt Kickers x 13 IC
Imperial Walkers x 13 IC
Hillbillies x 13 IC
Side Straddle Hops x 13 IC

Quick Explanation of “Bert”

THANG:

50 Royal H Burpees
400 M run
100 Merkins
400 M run
150 Lunges
400 M run
200 Squats
400 M run
150 Lunges
400 M run
100 Merkins
400 M Run
50 Burpees

Sweep the 6 & help them finish their sets

EVO II –

To the Wall:
Johnny Bench w IT band/pyroformis stretch 10 x IC R/L
1/2 Balls to the wall 10 x IC
1/2 BTTW peter parkers R/L 10 x IC

Form up two lines
Indian Run back to circle

Plank for the 6 –

Mary:

Flutter Kix x 40 IC
5 Merkins OTO
Hola Binaries x 20 IC
7 Merkins OYO
Bridge Thruster Rt Side x 10 IC
Bridge Thruster Lt Side x 10 IC
Squats x 10 IC
Merkins x 11 OYO
Beast RT x 10 IC
Beast LT x 10 IC
Merkins x 13 OYO

TIME

NMM: Nice work this am Men. Pleasure to be with yall. So, as I Q, I have been trying to do several things 1) doing partner or group work 2) honoring a fallen HERO by way of a HERO WOD.

The reason for the former is that I have come to believe that while life can be lived as a SINGLETON, that isn’t God’s design. In Genesis we are told that God saw Man was alone, it was not good for Man to be alone so He made Woman…Ezer Kenegdo…a helper suitable. In the Gospels, Jesus sends out his disciples in pairs.

The reason for the latter, it has been on my heart the last several years that We owe so much to the brave men and women in the Armed Forces here in the States as well as around the world for their selfless defense of our Freedom. Regardless of your political leanings or stance on War, we need Brave men and women sacrificing their lives for our protection.

Red Skull, per your question, Rabbit was my third Merlot Splash in Nashville. I don’t count Third Person’s multiple, almost on demand Splashes. When we launched Memphis in August of ‘17 there was so much Splashing you would have thought they were launching an Ayahuasca commune.

BH:
Authentic Manhood Study w Red Skull tomorrow AM 0745-0900
First Friday Lunch tomorrow at Cookery 1130-?
FNG Friday next Friday

YHC,
Bagger Vance

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1/31/19 Individual Winter Hillympics Week 2

Cold but dry this morning for the second and final week of the Individual Winter Hillympics.  The temperature gauge in my car read 16 degrees on the way in, but luckily the wind that we’ve come to love on The Hill wasn’t blowing like it usually is.

8 PAX crushed it today: Frugal Macdoogal (QIC), Boy Band, Tampa Libra, Cowboy, Money Shot, Too Tall, Black Lung, Venus

Here’s what went down:

Disclaimer and mosey to the amphitheater

WOR: SSH x 15, GM x 10, WMH x 10, FBAC x 15, RBAC x 15, Overhead Claps x 15, Shoulder Press x 15, Squats x 15, Merkins x 15, 1 AJ

Competition #1: Amphitheater Jumps x 10 sets

  • 1st: Black Lung
  • 2nd: Tampa Libra
  • 3rd: Money Shot

Mosey to weight room to grab a jump rope and 25lb weight per person and head back outside.

Competition #2: Jump Rope x 200 reps

  • 1st: Money Shot
  • 2nd: Boy Band
  • 3rd: Frugal Macdoogal

Competition #3: Weighted Wall Sit – 25lb weight held out in front

  • 1st: Too Tall
  • 2nd: Venus
  • 3rd: Black Lung

Return weights and ropes inside and stay for pull ups.

Competition #4: Pull Ups

  • 1st: Tampa Libra 16 reps
  • 2nd: Money Shot 10 reps
  • 3rd: Venus 6 reps

Mosey up to the football field.

Competition #5: 50lb Weighted Sled Push x 100 yards (50 yard line and back)

  • 1st: Boy Band
  • 2nd: Tampa Libra
  • 3rd: Money Shot

Competition #6: 50lb Weighted Sled Pull x 40 yards (20 yard line and back)

  • 1st: Boy Band and Frugal Macdoogal
  • 2nd: Cowboy
  • 3rd: Money Shot

Competition #7: WWI x 50

  • 1st: Tampa Libra
  • 2nd: Black Lung
  • 3rd: Venus

Mosey to the top lot and COT

Here’s the results from today:

Tampa (11), Boy Band (9), Money Shot (9), Black Lung (7), Frugal (5), Venus (5), Too Tall (4), Cowboy (3)

TOP OVERALL RESULTS:

  • 1st: Tampa Libra – 22
  • 2nd: Boy Band – 20
  • 3rd: Black Lung – 14

Big congrats to Tampa Libra for being the 2019 Individual Winter Hillympics Champion!

Great work the last few weeks, fellas!  Looking forward to next year’s competitions.

Till Next Time,
Frugal

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Nolensville The Pound “Northern Lights Festival” 1.31.19

Gloom Factor – A frozen 17 degrees.

11 Pax embarked on a magical beat down at the first ever F3 Nolensville “Northern Lights” festival.

PAX – Show Me, Nimbus 1500, 3rd Degree, Sterno, Kermit, Creeper, Barney Fievel, Tebow, Inspector Gadget, TV Guide, QIC Stats.

Quick mosey around the parking lot.

Disclaimer

Good Mornings, Cherry Pickers and WMH OYO.

22 SSH IC

Mosey to the football field (festival ground)

The AO was arranged with a line of green safety glow sticks at either end of the field (about 70 yards apart) A radio with music placed at the far end (the stage).

Thang 1 – Setting up the camp ground. Ascending the “Dancing Bear” pyramid with increasing reps of dancing bears 1-2-3… until we reached 10.

Dancing bear – a set of merkins with equal sets of squat jumps adding an air press at the top of each jump, the exercise is done in phases IE 5 is 5 merkins followed by 5 squat jumps/air-presses.

Thang 2 – Spartan sprints, PAX sprint from one line (campground) down the field to the line with the music (stage) and perform 10 Warhammers jog back to the first line until all in then sprint back to the music and do 10 Burpees. Rinse repeat which ended after 10 total sprints.

Thang – 3 Taking down the campground, by descending 10-1 dancing bears.

COT – Read the Bob Goff quote “If I had one last meal, I wouldn’t spend it with the person I knew would betray me. Love does. This quote captures the simplicity and complexity of the gospel and Jesus. We remembered Charlotte in prayer and asked for the discernment to love others well.

 

Had a blast leading this morning thanks for coming out.

 

Stats out.

 

 

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1/24/19 Individual Winter Hillympics Week 1

8 Posted at The Hill on 1/24 for Week One of the Individual Winter Hillympics, a two week competition to crown a Winter Hillympic Champion.  Prevac was unfortunately battling a sickness, so he wasn’t able to take part.  Points were awarded for 1st (3 points), 2nd (2 points), and 3rd (1 point).  Additionally, everyone who showed up got a point. Here’s what went down:

PAX: Frugal MacDoogal (QIC), Boy Band, White Russian, Yard Sale, Tampa Libra, Black Lung, Pyro (F3 Jacksonville), Zamboni (F3 Jacksonville)

Disclaimer

Mosey to Track

WOR

SSH x 10, GM x 10, WMH x 10, FBAC x 10, RBAC x 10, Overhead Claps x 10, Squats x 10

Competition #1: 400m run

  • 1st: Tampa Libra
  • 2nd: Boy Band
  • 3rd: Yard Sale

Competition #2: 50 Yard Sideways Crab Walk

  • 1st: Yard Sale
  • 2nd: Boy Band
  • 3rd: Frugal MacDoogal

Competition #3: 100m run

  • 1st: Boy Band
  • 2nd: Tampa Libra
  • 3rd: Yard Sale

Competition #4: 50 Yard Bear Crawl

  • 1st: Yard Sale
  • 2nd: Pyro
  • 3rd: Zamboni

Mosey to the weight room, grab the weight (65lb. – barbell with 10lb. on each side) and partner up.  Partner One does AMRAP while Partner Two counts and rests then swap.

Competition #5: 1 Minute Curls

  • 1st: White Russian
  • 2nd: Tampa Libra
  • 3rd: Yard Sale

Competition #6: 1 Minute AMRAP Upright Rows

  • 1st: Yard Sale
  • 2nd: White Russian
  • 3rd: Boy Band

Competition #7: 1 Minute AMRAP Shoulder Press

  • 1st: White Russian
  • 2nd: Boy Band
  • 3rd: Tampa Libra

Competition #8: 1 Minute AMRAP Squat

  • 1st: Black Lung
  • 2nd: Pyro
  • 3rd: Tampa Libra

Competition #9: 50 Merkins

  • 1st: Black Lung
  • 2nd: Zamboni
  • 3rd: Tampa Libra

FINAL POINTS after Week 1:

Yard Sale: 13

Tampa Libra: 11

Boy Band: 11

White Russian: 9

Black Lung: 7

Pyro: 5

Zamboni: 3

Frugal: 2

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Tighten – 01.30.2019

10 men woke up this morning and said “Dang it’s cold, and is it snowing now?” and still came to Titan.  Love it.

When: 01.30.2019 5:30 AM

Conditions: 20 degrees, windchill lower, with progressively sticky snowflakes throughout the morning.

Pax: Brother at Law (QIC); Bad Boy; CCR; Rev; Porcelain; Crab Legs; Hi Viz; Pumpkin Spice; Trapper Keeper; Tampa Libra.

WOR: Easy mosey taking the long way to the backside of the Parthenon, where we did a nice mix of SSH, GMs, WMHs, lung and LBAC, lung and RBAC, overhead press, and seal claps.

THANG: Mosey back to the front of the Parthenon and under cover, where we would perform four super sets.  You would keep doing each super set AMRAP for five minutes.  When I called time, then we all run the big hill loop.  Gather back at the Parthenon and move onto the next super set.

Set 1: Lateral box step up x10 on each leg; box jumps x10

Run the big hill loop.

Set 2: DIDs for 4 minutes (20 dips, 15 incline merkins, 10 decline merkins)

Run the big hill loop.

Set 3: Bunsen Burners (bulgarian split squats x10 each leg); 40 mountain climbers.

Run the big hill loop.

Set 4: Broad jump as far as possible, then fast feet backwards to starting point x10; plank jacks x10; Carolina dry docks x10.

Run half the big hill loop and gather at virtuous statue for…

MARY: Simple, but effective: 1 minute high plank, 30 seconds side plank, 30 seconds other side plank, 1 minute high plank, 5 GMs, 10 WMHs.  All done.

Announcements: First Friday Lunch this Friday, February 1, at the Cookery at 11:30 AM.  Be there.  Tampa Libra will not be there.  West Park (name TBD) tomorrow at 5:30.  Q Source with Porcelain at 3 Brothers after Titan.  I could not make it but I’m sure it was great.

Prayer Requests: Pumpkin Spice’s wife’s knee (meniscus surgery); Bad Boy’s M is six weeks away from their next 2.0 and related Bad Boy is cramming in a lot of business travel in February to be home for deliver, so prayers for safe travels too; Crab Legs is in a good place after some discernment about work, so hoping to keep that momentum moving forward.

Theme of today’s prayer, in continuing with my personal work with Ignatian Spirituality, was focusing on cura personalis, Latin for “care for the whole person.”  I think F3 does a great job with that and has really helped me focus on all aspects of my life.  More reading here if you’re so inclined: https://www.ignatianspirituality.com/16996/cura-personalis.

It didn’t feel as cold as the mercury indicated and the snow was truly beautiful, so it made for a very special Titan this morning.  Always a privilege to lead and be pushed by you guys.

Brother at Law

###

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1/24/19 The Stronghold – My Legs are Cold

Pax: Play, Rabbit, Water Boy, Scar, Luigi, Slim, Timon, Kid, Frozen, Lockbox, Turbo, Donkey, Radio, Pumba, Lightning, Styles and Mater, Pop-A-Lock, Bad Boy, Brother-At-Law, CCR, LaPew, Bagger Vance, Red Skull

Disclaimer

 

THANG:

Good morning x10
LBAC x10 F and R
Willy Mays Hays x10
Seal Claps x 10
Squats x10
SSH x 100 (25 pushup penalty) – told the Pax the general structure, but not ending number. Got some mumblechatter closer to 75, a couple dropped out and gave 25. First lesson in perseverance.

 

Q’s legs were cold. Ran to the east side. Squats.

Run to end of alley – 25 squats

Q’s less were still cold. Returned to start point. Squats.
Run back – 25 squats

Ran to the south field, because YHC’s heart rate was “low”.

Counted off, did a modified BOMBS workout:

1 Pax ran to pole, other did exercises.
50 Burpees
100 Mountain Climbers
150 Merkins
200 LBCs => about this point Q started questioning his life choices.
250 Squats

Ran to basketball court for Mary

25 flutters
25 WWIs
10 Muktars n’ Cry

Theodore Roosevelt’s Man in the Arena, from Citizenship in a Republic, April 23, 1910

It is not the critic who counts; not the man who points out how the strong man stumbles, or where the doer of deeds could have done them better. The credit belongs to the man who is actually in the arena, whose face is marred by dust and sweat and blood; who strives valiantly; who errs, who comes short again and again, because there is no effort without error and shortcoming; but who does actually strive to do the deeds; who knows great enthusiasms, the great devotions; who spends himself in a worthy cause; who at the best knows in the end the triumph of high achievement, and who at the worst, if he fails, at least fails while daring greatly, so that his place shall never be with those cold and timid souls who neither know victory nor defeat.

Encouraged the PAX to push through hard things, to persevere, because those not in the battle with us are coaching from an armchair.

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1/30/19 – The Racetrack – Double Shot of 7’s

Gloom Factor – High – balmy 23 degrees

5 Pax braved the frozen tundra of The Racetrack to put in a double shot of 7’s this morning and an Ironclad Winter Challenge sub freezing bonus point.

PAX: Big Bang, Black Widow, Bagger Vance, Razor, & Umbrella (QIC)

After quick disclaimer – 10 burpees to get the blood flowing and off we went for a warm up mosey around the track to the middle of field for WOR:

20 x SSH
10 x BAC Forward
10 x BAC Reverse interrupted by some mumblechatter about minivans and mistaken kid identity
10 x Seal Claps
10 x OH Press when out from the darkness and snow comes Razor to join the PAX
10 x Imperial Walker
10 x SnL squats
10 x Tempo Merkins

Thang 1 – First Shot of 7’s
7’s – Start at one end of field with sumo jump 180 squats, “sprint” to other side for Yurpees (a friendly nod to our brethren in Nolensville).

Short mosey to the bottom of hill on Maryland Way

Thang 2 – Second Shot of 7’s
Start at the bottom of the hill for a Jacob’s Ladder 7 rounds of hill repeats with Double Shot of Jack Burpees at the top increasing in amount for each hill repeat.

Finish our second round in time for quick mosey back to parking lot for Mary:

20 x LBC’s in cadence
20 x Flutters IC
20 x Alabama Prom Dates IC
20 x Shoulder Taps IC
45 second Lanny Lou hold

COT/Bullhorn:

Spoke to the PAX about operating in an environment and thought process of fear, specifically from a position of a fear of failure as a business leader, husband and father. Also being mindful of allowing guilt and shame to creep into our self talk. Jesus never spoke, and never speaks, to us in the form of fear, shame and guilt. These are workings of the devil. Big Bang and Razor offered some additional words of wisdom here for the group.  Much appreciated.   Closed in prayer for our fellow brothers and to live today in a way that honors God.

It was a pleasure to lead you men this morning. Thanks for coming out on a cold, snowy morning.

Peace out,

Umbrella

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My Hammies are Barking – Detention 01.28.2019

25 beauts showed up to get better on a cool Monday morning.  What a way to kick off the week.  Here’s how it went down.

When: 01.28.2019 5:30 AM

PAX: CCR (Co-QIC); Brother at Law (Co-QIC): Juan Valdez; Black Lung; BV; Boy Band; T-Cell; Kiss by a Rose (FNG); Frank and Beans (FNG); Floppy D; Accounts Receivable; Dine and Dash; Dilly Dilly; Too Tall; Dmish; Caps Lock; Edible Arrangement; Razorback; Tampa Libra; Ludwig; PSL; Walter White; Toto; Yard Sale; Vegemite.

Tunes: An extremely eclectic mix of Weather Report, Sturgil Simpson, Drive-by Truckers, Gang of Youths, Jawbreaker, Susto, Band of Horses and Fleetwood Mac.

Warmup: Bus loop mosey with some shuffles, then everybody grab a coupon (shout out to Razorback who grabbed the large rock instead) and met at the Pavilion for a fast-paced brother WOR, which included: SSH, GMs, WMH, LBAC with lunge; RBAC with lunge; hopkicks (obviously); overhead press; seal claps; low and slow squats; low and slow merkins.

THANG: Brother at Law kicked us off with the following 12 minute super-set:

Squat and press x10; plank for remainder of minute

5 low, 5 high, 5 full curls; plank for remainder of minute

RDLs x10; plank for remainder of minute.

Do that a total of four times, then CCR tagged in.

Mosey to the bottom of the Hill for a couple of suicides.  Exercises 1/3 up the hill then back to the bottom; exercises 2/3 up the hill then back to the bottom; then pull ups at the top of the hill.  Here were the sets:

Set 1: 1/3 = Atomic merkins x10; 2/3 = Jump squats x10; 3/3 = 10 pullups.  Flutter kix for the six.

Set 2: 1/3 = 4 count mountain merkins x10; 2/3 = jump lunges x10; 3/3 = 10 pullups.  20 more atomic merkins and WW1s for the six.

Set 3: 1/3 = 10 reverse burpees aka Grishams; 2/3 = burpees x10; 3/3 = 10 pullups.  20 mountain climber merkins and then plank for the six.

Drop off coupons and mosey to upper lot for final workout: Diagon Alleys.  Shuffle and shuttle run the zig zag the diagonally striped parking lanes and at the bottom of each “stall” (for lack of a better word) do 3 merkins.  My guess is there were 10-12 stalls, but I wasn’t counting.

That’s all she wrote.

Announcements: Welcome FNGs Kiss by a Rosé and Frank and Beans.

Tampa Libra confirmed that First Friday Lunches are still going strong, be there this Friday, February 1, at the Cookery at 11:30 AM.  BV reminded folks to check out 4:13 Strong on Thursdays, one of the coolest things going in F3 these days.

Prayers for Black Lung’s father-in-law and their entire family as he struggles with advanced stages of cancer.  I think for many of us a grandparent was the first serious death in our lives, so special prayers for Black Lung’s children especially as it can be a hard and confusing time.

I offered up my intention for the week, which was Ignatius’s Presupposition, the general theme of which is to not assume the worst in people and to instead put a good interpretation on another’s actions/statements at the outset, then work from there.  Helpful lesson in these times and something I often forget.

Always an honor to lead.

Brother at Law and CCR