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Birthday Smokewall/Stoneboots Fun Times

PAX:
Bagger Vance, Shoeless Joe (FNG), Princess Aurora, Cowboy, Deep Dish, Right Said, Bad Boy, Brother-At-Law, Bicentennial Man, Umbrella, Black Lung

QIC:
Vegemite

Yesterday was YHC’s birthday, and I wanted to put something together that would keep up with the recent trend of running oriented workouts at Stonewall. BV brought out an FNG (Shoeless Joe), so I made sure to drop the disclaimer at 5:59:30. After that, we circled up for:

WOR:
SSH x41 IC (41 was the number of the day. ? It was at this point BV asked if this was my birthday or something.)
Good Mornings x10 IC
Willie Mays Hayes x10 IC
Baby Arm Circles Forward x10 IC
Baby Arm Circles Reverse x10 IC
Air Presses x10 IC
Slow and Low Merkins x10 IC

THANG:
Since 41 was the number today, we started out with 41 burpees. 10 on the minute for 3 minutes and 11 on the last minute.

After that, I just felt like running.

Why?

We ran out the Sevier parking lot and down Linden Lealand over to the 440 Greenway Park (4GP for short). Once there, we ran all the way up the hill to the top of the loop and back down to Sevier Park. We ran this loop 4 times during the course of the workout. Each time back at Sevier, we’d do a little COP that consisted of:

Round 1 & 4:
WWI x16 OYO
Alabama Prom Dates x15 IC
Merkins x10 IC

Round 2:
Flutter Kicks x16 IC
Alternating Shoulder Taps x15 IC
Merkins x10 IC

Round 3:
Big Boy Sit Ups x16 OYO
Hello Dolly’s x15 IC
Merkins x10 IC

Four laps to 4GP and back ended up right around 4.2ish miles. I was shooting for 4.1ish, so we’ll just call that extra tenth one to grow on. We still had a few minutes left after our last round, so we moseyed over to the swing set for two sets of:

Wall Dips x21
Incline Merkins x20

We moseyed back to the parking lot for MARY:

Good Mornings x21
Willie Mays Hayes x20

I figured everyone needed a good stretch after putting in four plus miles.

BH:

  1. Stonewall is still happening next week even though there are a couple of other events going on the same day.
  2. TN CAN RUCK next Saturday at 2:00 p.m. Touch base with Princess Aurora if you’re interested and haven’t signed up yet.
  3. Warpath takes place down in Franklin next Saturday too. Feel free to double up if you’re feeling squirrelly.

Thanks for allowing me to lead yesterday morning. It’s always a pleasure. Thanks for all of the birthday wishes too!

SYITG,
Vegemite

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6 Blast off in BLIMPs at The Forge

6 PAX in Attendance: HushPuppy, Soccer Mom, Netflix, Nimbus 2000, Aunt Bea & 3rd Degree (QiC)

Warm up Mosey around NHS Field gate to opening, everyone touched the Sword in the Stone on passing toward the track.

Warm-Up:

  • 14 Seal Jacks
  • 14Tempo Squats
  • 14 LBACs forward and 14 Reversed
  • 25 seconds of WMH & GM OYO

The Thang pt.1:

The Burpee-Beast Mile

10 Burpees Every 1/4 mile (1 lap), start and end with 10 Burpees. 1 mile, 50 Burpees at 8min mile pace during laps was goal. Most completed in this time frame. Soccer Mom killed it and averaged 7 min mile pace. All in all, finished mile and burpees in ~10 minutes. Everybody warm? Great, let’s go.

The Thang pt.2:

Takeoff in a BLIMP

AMRAP instructed exercise while partner runs across football field 100yd there and back with instructed Mode of Transportation (MOT) then Flap Jack

Exercises:

  • Burpees
  • Lunges
  • Imperial Walkers
  • Merkins
  • High Plank

MOT: 

  • Karaoke (Switch leading side at 50 yd line)
  • Politician
  • Regular Mosey
  • Skank (Skipping with as high a vertical component as possible)
  • Grab Bag (mix and match 4 MOTs switching everytime you go 50 yds, must be 4 different variations)

After that…

The Thang pt.3:

BEARWAY TO HEAVEN

Loved it last week, had to bring it back: Bear crawl and then crawl-bear Sprints from endzone to 10, 20, 30, 40, 50 yardlines with Burpee Speedbumps at every 10 yard mark 10, 8, 6, 4, 2 all set to the 8:16 minutes:seconds of Stairway to Heaven. It rocked! YOU TRY IT!

NEXT!

Partner Carry Variations:

Wheelbarrow, Piggy Back, Partner Drag, or Wounded Warrior your partner Flap Jack partners at 100 yards

MoM:

Flutter Kicks IC x 25

Great work today men, total sweat-fest. F3Nolensville is getting better, stronger, faster! Loved seeing PAX go to the men still finishing and finish with them.

CoT:

  • Pray for Barney and his family as they welcome another 2.0 any day now (Patience, peace, strength and health)
  • Pray for Hard season for NumbTucks’ family.
  • Pray for Aunt Bea friend recently Dx with cervical CA.
  • Matthew 7:24-27 Waves and Storms come no matter what, make sure you are on a solid foundation and you will stand.
  • Thankful to AuntBea for the Iced Coffee (Brought it in a cooler with a jogging stroller. Reminded me of Dude’s Group from What to Expect when Your Expecting film.) Hilarious! NHS Football team was coming in for practice as we were enjoying the brew and I thought we looked suspiciously like men enjoying JD on the Rocks!

Love getting to lead these HIMs.

Until next time,

3D, out!

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Foundational Four for Friendly Friday

It was a near perfect morning as 29 PAX, including 8 FNGs, arrived for a Cruel Hall friendly friday.

PAX: BV, Robin Hood, Ludwig van oshkosh, Brother-at-Law, Donuts, Reefer, Yard sale, Hollow-back Girl, Joey Freshwater, Dupree, CCR, Floppy D, Venus, Acounts Receivable, Life Champ, Numb Tucks, 3rd Degree, Off Shore, Black Widow, Big Perm, and the FNGs: Change order, Bob Ross, Matthew Luke, GunderArmour, Yumi, Lumberg, Search committe, and South Beach.

QIC: Skid Mark

Disclaimer given at 05:29 and we started off on a quick mosey around the bus loop. Lunge walks between first 2 speed bumps, then bear crawl the second set, then shuffle steps to the last speed bump. Finally we circled up for…

WOR: SSH x30, Windmills x15, LBAC forwards and reverse x15, Overhead claps x15, Willie Mays x10

THANG:

PAX counted off by 4s and mosey’d down to the playground. Brother-at-law seemed to have an issue with short term memory loss as he held 4 fingers up during the <20 second trip from the parking lot to the playground to remember his number. Once at the playground, we separated into our 4 groups for a rotating AMRAP workout as follows:

Group 1: Row Station (at the hand rails)
Group 2: Merkin Station (at the swingsets)
Group 3: Leg Station (at the playground)
Group 4: Core Station (on the path between hand rails and playground)

PAX proceeded to perform exercises specific to each station AMRAP in 1 minute with 20s rest between sets. Rotating to the next station after completing each set. Following the completion of each round of 4 exercises we took a lap around the baseball fields.

Round 1: Rows, merkins, squats, WWIs
Round 2: Commando rows, diamond merkins, lunges, flutter kicks
Round 3: Typewriter rows, carolina dry docks, Lt. Dans, V-ups
Rapid fire Round 4 (30 seconds AMRAP with 10s rest): Reverse grip rows, Typewriter merkins, monkey humpers, LBCs

Following the last round, we mosey'd to the parking lot for some…

MARY: Mountain climbers x15, J-los x15, Freddy Mercuries x15, Homer-2-Marge

TIME

Thanks to everyone for giving me the opportunity to lead, it's always an enjoyable experience. Welcome to all the FNGs, we're excited to have you out. Don't forget about the TN Can Ruck and Warpath on 7/21.

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Friendly Friday the 13th: Boogying Down at Bomber

PAX:  PA (pre-ruck), Hi-Viz (pre-ruck), T-cell, Third Person, Bad Boy, Blue Mule, Hambone, en fuego, TK, Reveille, Lunch Lady, Mighty Stork, Canary, Ebola, The Baptist, Lemon, Crawl Space, Studio 42, Meatloaf (FNG), Frequency (FNG), Harvey Updyke, Firefox, Tiny Dancer, Voucher, Keep the Change, Vector (QIC)

26 (including 2 FNGs) enjoyed a perfect mid-70s (in both temperature and playlist) morning.

Disclaimer

The First F:  Fitness – Warm-o-rama:
WMH x 13
LBAC x 13 (Aside #1 – this was disrupted by mumble chatter pointing out Bad Boy and T-cell’s matching outfits; rumored conversation between the two later in the workout: “Next week, let’s go with an orange motif.”)
Lunch Lady for a 13 count (aside #2, Kotters to Lunch Lady – you were missed!)
Seal Claps x 13
RLBAC x 13
GM x 13

THANG:
Mosey to McCabe Rec Center.  To commemorate Friday the 13th, YHC, noting the very few PAX who were alive in the 1970s (aside #3:  Major Kotters to Mighty Stork’s return and glad to have a pre-1980 HIM with me), decided to use this day of bad luck and horror movies to go back to a murder — July 12, 1979.  Comiskey Park, White Sox vs. Tigers.  A local DJ held a promotion – $1 ticket to a doubleheader if you brought in a disco record.  Between games, they were taken on field (the records, not the fans) and blown up (along with a section of center field), in an event forever known as the “Death of Disco.”  As such, our workout today focused on remembering that horrifying (yet catchy) music of my youth.   Also, as mental strength is as important as physical strength for HIM, the workout was performed to a playlist of disco classics (that I actually may or may not have in my collection):

Staying Alive, Bee Gees
Boogie Wonderland, Earth, Wind and Fire
Heart of Glass, Blondie
That’s the Way (I Like It), KC and the Sunshine Band
I Will Survive, Gloria Gaynor
Le Freak, Chic

Round #1:  Split into 6 groups (F2: Fellowship – as we need others to become true leaders and to push us along the way).  Each group at a station. Rotate when runners return (runners do 13 dips on first set on McCabe benches).  2 Sets.

D:  Derkins
I:  Incline Merkins
S:  SSH
C:  Crunchy Frogs
O:  Over/Under (line up in plank position, jump over your group members and crawl back under)

Round #2:  Mosey to playground, same groups, same concept, 1 set

S:  Squats/Split-squats
U:  pull-Ups
C:  Calf Raises
K:  “Killer” Burpees (whatever version of burpees kills you — for some, even thinking of burpees at this point was a killer)
S:  Swerkins

Round #3:  Mary
PAX choice, 13 reps.  Got 8-9 different exercises in from Flutter kicks x 2, American Hammers, Boxcutters, Newton’s Cradle, etc. etc.  To ease the mental angst from disco, playlist included several non-disco classics from 1979:

London Calling, The Clash
Let’s Go, The Cars

COT – F3: Faith:
Welcomed 2 FNGs, Frequency (who likes to listen to morning radio with one ear at work), and Meatloaf (a transplant back home from ATL).  So great to have new men come out into the gloom and experience F3 — welcome back anytime!  Prayers for Reveille’s cousin (now in rehab) and praises/prayers for Lunch Lady’s new/old job.  Truly was an honor to lead you all this morning as we all push each other to be better men, husbands, partners, fathers, friends.  Was told I get “Most Improved Cadence,” which means my first Q, I must have really biffed it!  And I’m not apologizing for all those disco ear worms that swam throughout your head all day.
SYITG,

Vector

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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.