Backblasts

Posted on

Hillympics : New Military PT Test

PAX: 
Red – BoyBand, Yardsale, Hot N Ready, Life Champ, Too Tall 
White – Red Skull, Prevac, Money Shot, Frugal,  Black Lung
Blue – Razorback, White Russian,  Venus, (Q) Tampa Libra

We ran a revised version of the new Military PT Test slated to come out by 2020. Exercises and points as follows:

  1. Deadlifts with the trap bar @ 165lb, RDL’s with barbell @ 85lbs. Relay style with a 10 rep max per person before switching, cant move on to RDL’s without at least attempting 1 deadlift. 5-minute AMRAP, points awarded for total reps.
    Blue, Red, White
  2. Standing power throw: toss a 10-pound ball backwards over your head as far as possible.
    Blue, White, Red
  3. Hand Release Merkins – 3 minute max reps 
    White, Blue, Red
  4. Sprint relay. 25 yards down and back: Sprint, 40lb farmer carry, Side shuffle, sprint
    White, Red, Blue
  5. Knee-tucks. 3 minute max reps.Amazingly all teams finished with 66 reps so we finished up with a hang-off.
    White, Red, Blue

Todays point totals after the above + points for attendance, flag, and YES gifts.
Red: 7
White: 13
Blue:  12

Will post updated overall score on Slack. 

Posted on

Tour de Nolensville @ The Pound

tour de france pictures GIF

13 PAX in Attendance:  Creeper, Tebow, TV Guide, SoccerMom, Altidore, “Judge Judy” (FNG Nathan, Sponsored by Creeper, way to EH man!), MuRSA, Numbtucks, RagDoll, Kermit, Barney Fievel, Stats,  & Tercer Grado (Spanish for Third Degree) (QiC)

5:15 pre-party solo showing of Dancing Bear Pyramid by SoccerMom. I came in midstream and completed the back half of the pyramid and 7,6,5 pull-ups for penance.  BG Music today provided by AudioSlave, Tedashii, LeCrae, Trip Lee, Foo Fighters, and others.

Warm-Up/Disclaimer:

  • Jog around parking lot x 1
  • SSH IC x 15
  • 30 seconds GM OYO

The Thang 

F3Nolensville Tour: Mosey ~2.5 miles total with various speedbumps. Whenever you finish a set and are waiting for the 6, Freddie Mercury (bicycle theme, get it?) We have to show our FNG what F3Nolensville is all about… We visited: NUMC and crawl-beared up the parking lot exit ramp,  next to the new storefronts being built at the corner of Rocky Fork/Nolensville Rd. across from the BrokenWheel Cemetery and busted out 20 and 15 inverted rows on the hand rails with 10 Lt. Dangers in between. Up and Mosey to the Amish Feed Mill for some Parking Lot Shuffle with suicide sprint and tap the curb with fingers, politician back and perform 2 merkins in the adjacent slot all the way around the lot. Next…it’s kind a my thing and we are right there so….BEAR CRAWL AND CRAWL BEAR THE BRIDGE! Welcome to F3Nolensville Nathan… GET SOME! (Amazing to see the growth with this particular exercise. Y’all are killing it!) 5 squat bonus for any stoppage along the way. Next, mosey to the parking lot of MillCreek Church of Christ for some parking lot line jump variations waiting for the 6 to keep the heart rate up. Next, Mosey to the parking lot of Powder Buy the POUND (they basically invited us) for some Clerkins, Derkins and Flutter kix till the 6. Recover and Mosey to the Mill Creek Brewery parking lot where a Volley Ball Net had been previously set up by Coach Numbtucks for some drills. We faced off with a partner and Jumped to block then side step and R&R down the length of the net. Then boxing training began with duck under sidestep of the net with jab/cross combo back and forth down the length of the net. I counted 6 net touch violations after I finished and so we did 6 penalty Yurpees as Coach would want us to. Time is slipping away so we moseyed to the Pound parking lot where we did a Sunrise Sampler till the 6 (10 Derkins, Irkins, Dips, Benchjumps) and then YHC forced the PAX to endure the mandatory post-party of Pull-ups to failure (proud of the effort! Keep this number in mind as you may see this again…Gauge the growth)

Tour de Nolensville part 1 complete!

CoT/Numbers/Names/Christening of FNG

Moleskin/What we Learned:

  •  I definitely missed being out in the gloom with you men, my friends, and am glad to be back
  • Great to meet another FNG via Creeper: “JudgeJudy”
  • See you Saturday for another Q!!!!!!!!!!! (Unless someone appeals my signup, I am open to co-Q or relinquish my spot. Otherwise, happy to lead)
  • Keep NumbTucks and his fam in your prayers as he leaves on a trip to Pittsburgh for his wife’s doctoral degree conference and then to the Bahamas for a getaway
  • Exhorted the PAX to consider and contrast the mindsets of Dickens’ character Scrooge from a Christmas Carol: a “squeezing, wrenching, grasping, scraping, clutching, covetous old sinner!” with Jesus Christ who, in Phillipians 2:5-8 is described as follows: 
    5 Have this mind among yourselves, which is yours in Christ Jesus,6 who, though he was in the form of God, did not count equality with God a thing to be grasped, 7 but emptied himself, by taking the form of a servant,[c] being born in the likeness of men. 8 And being found in human form, he humbled himself by becoming obedient to the point of death, even death on a cross.” This is the bad and good news of Christmas…each one of us is naturally a Scrooge, a grasping, proud and covetous sinner, but when transformed by grace we can have the mindset of Christ, no longer grasping but giving in humility. This happens by faith and if you have questions or want to talk more about this, reach out to me and we can get a beer or coffee…

3D, out!

Posted on

Let’s ​Get to Work!

Better late than never for Tuesday Broken Wheel…14 Pax came to work Tuesday at the Broken Wheel. Pre-party began with burpee sprints at 5:15am. I’m sick of this boot on my foot…

PAX: NumbTucks(QIC), Soccer Mom, Creeper, Tap Out, Kermit, Cheez Whiz, WMD, Tebow, MURSA, Show Me, Netflix, Typo +, TV Guide, Stats

Warmup: 
Up Straddle Hop IC
Baby Arms Circles IC
Merkins IC
Squats IC

Mossey to the stairs. Partner up
10 rounds of 10 merkins each person. While one partner does a set the other holds Al Gore. 

Now split up in two groups using the stairs. 11’s!!! 
At the bottom perform 10 burpees crawl bear to the top and perform 1 Merkin, bear crawl back down. Halfway through my fingers are frozen due to wet gloves at the beginning so we move on to the benches.

DIDs
20 Dips
15 Irkins
10 Dirkins 
How about 3 sets?

Mosey to the bridge in honor of 3rd Degree being sick.
Bear Crawl across. We count how many people had to stop during the crawl and perform the number of burpees of people who stopped as a team. Crawl bear back. 

Mosey to lot and we are done! 

Numbtucks Out…


Posted on

Racetrack 12-12-18

Temps were in the mid 30’s when 18 PAX showed up ready to work at the Racetrack.

PAX: T-Cell, Too Tall, Backlash, Boone’s Farm, Bagger Vance, Dilly Dilly, CCR, Yard Sale, Big Bang, Funyons, Old Hickory, Foxtrot Talks-A-Lot, Lumberg, Razorback, Vera Wang, Double Check, Tampa Libra, Black Widow (Q)

Quick disclaimer and then head out of the parking lot, up Maryland Way, and then into the park to get things started.

WOR

Good Mornings x 10

SSH x 20

Imperial Walkers x 20

WMH x 10

The Thang:

Count off and partner up. P1 performs AMRAP of exercise while P2 runs the loop. Flap Jack. Once both partners have completed a lap, move on to next exercise. Four rounds so all exercises are completed. SSH for the six.

Exercises: Pull Ups; Rows; Merkins; & Burpees

All in, and we head back to Maryland Way and up the hill. Quick stop in the parking lot for 10 Burpees. Everyone is finished so we keep running up Maryland Way to the top of the hill, and then right on Franklin Rd and back into the Hill Center.

Stop in front of Holler & Dash for DID’s – 20 Dips, 15 Incline Merkins, 10 Decline Merkins x 2

Short mosey through the hill center and stop in the parking lot somewhere in front of Puffy Muffin. Line up for 7’s. Jump Squats at the bottom,  backwards run up the hill, lieutenant dans at the top, forward run to the bottom. 

All in so we mosey over to the parking lot next to the parking garage for some running. Sprint across the parking lot and then do 10 merkins x 5.

Time is getting close so we head back to the original parking lot for some quick mary.

WW1 x 30, LBC x 30, & 10 Good Mornings

It was great to see so many PAX out there this morning. You showing up is an encouragement for me to do the same. Thanks for the opportunity to lead!

Black Widow

Posted on

12/12/18: Remember the Titan

9 HIM posted at Titan for an epic Remember the Titans themed workout. Whistles, motivational speeches, and movie references abounded.

QIC: Pumpkin Spice

PAX: BNB, Crablegs,  Crawlspace, Porcelain, Renegade (FNG), Right Said, Studio 42, Trapper Keeper

THE THANG:

Quick disclaimer, motivational speech from Coach Boone, then a Mosey to the back of the Parthenon, pausing there for some COP, in cadence of course:

  • SSH x 15
  • WMH x 15
  • LBAC x 15
  • rLBAC x 15
  • Overhead Claps x 15
  • High Knees x 15

Petey Pattycake Merkin Mile

Petey fumbled the football, so Coach Boone made him run all 5,280 feet to learn his lesson. The one-mile path was utilized for this part of the workout. The mile, ran as a group, was broken up in to 4 segments. Each quarter mile was preceded by 25 Pattycake Merkins, done with a partner of course.

Blue Up Downs

We paused for a brief lesson from Blue and Coach Boone, learning that water is for sissies and for washing blood off of one’s uniform, and one does not get blood on one’s uniform. The PAX gathered up for up downs until Porcelain was no longer tired or thirsty. YHC led the PAX with foot chops until Coach Boone (YHC) blew his whistle, prompting us to drop our chest to the ground, get back up, and continue chopping. This lasted for a solid 4 minutes.

Modified-Dora

Next up was some Modified-Dora at the base of TC Williams High School (The Parthenon) . With their partner, the PAX accomplished 25 Yoast Yurpees (Clap Burpee with two Tuck Jumps), 50 Julius Jump Squats, and 75 Bertier Little Baby Flutter Crunches. The other half of the Dora was running up the stairs to the top of the Parthenon and back.

Ain’t No Mountain Climbers

Whilst listening to the Marvin Gaye classic, the PAX were continuously doing Mountain Climbers for the duration of the song. Whenever the word “Baby” was said, the PAX flipped their feet forward and did 5 LBCs, then resume doing Mountain Climbers. This continued until the sweet sound of Marvin’s voice came to an end.

Once we finished learning that there was in fact no mountain high enough, we finished things off with some Louie Lastik Lieutenant Dangers (Lt. Dans with a Merkin) for about 100 meters.

We concluded the workout with a solid 60-seconds of Bertier’s Momma (Freddie) Mercuries.

MOLESKIN:

  • Studio 42’s pastor’s wife just had a late miscarriage. If you are a praying person, please keep their family in your prayers as they wade through this very difficult time.

BULLHORN:

12/18: Bicentennial will be leading the next round of F3 Libeery – this coming Tuesday, December 18th at Fat Bottom Brewery.  Freed to Lead is the book of choice, but feel free to join even if you haven’t read it.

Posted on

Sir E and his tights

PAX: PSL, Black Lung, Boy Band, Big Stick, Foxtrot Talks-a-Lot, Red Skull, Prevac, Bagger Vance, Kegger (Willy Loman), D’Mishonuts, Pope, Offshore, Floppy Disk

QIC: Floppy Disk

13, but more accurately 8-9, were ready to roll at 5:30 in the 20-degree weather that greeted us at Sir E. I say more accurately because we picked up 3-4 stragglers during CoP. I guess those alarm clocks may have been a little frozen. Anyhoo, we rolled up to the big house and commenced with some warmup.

Warm-O-Rama (all IC)

SSH x20
High Knees x10
Butt Kickers x10
Windmills x10
BaC F x10
BaC R x10
Good Mornings x10
Willie Mays x10
Plank Jax x15
SnL Merks x10

THANG

Mosey to the Auditorium and spread out in the parking spaces for a little Aunt Bea style parking space work. 5 Merkins in each space, then run to the building, backpedal to the adjoining space, 5 more Merkins, etc. etc.,until you have returned to your original parking space. By my rough calculations there are approximately 35 spaces so it was a chunk of merks.

Mosey down to the bottom of the hill nearest Edmonson for some 7s. Tuck Jumps and Jump Squats. Backpedal up the hill ~50 yards, regular mosey down the hill.

Mosey up the monster hill to the big lot for some island-to-island work. Burpee Broad Jump to island 1 and perform 10x WW1s.Lunge to island 2 and perform 10x WW1s. Broad Jump to island 3 and perform 10xWW1s.

Mosey back to the start for a few minutes of Mary.

Mary

AST x20 IC
Mtn Climbers x15 IC
Flutter Kix x30 IC
Hola Dolly x20 IC
Low Plank 30s
J-Lo’s x15 IC
Good Mornings x2 IC

Done! Good work done by all today. It was cold, but we overcame adversity like all those football players. Great to have Kegger from Alpharetta out there.

SYITG,
Floppy Disk

Posted on

Table Chariots of Fire

Cold and gloomy on the morning of 5 December.  2nd anniversary Q for YHC Porcelain.  Pax: Hambone, Badboy, Pumpkin Spice, Preacher Man, Crawl Space, Right Said, Hi Viz, Reveille, Bicentennial Man, Trapper Keeper.

Kicked it off with a little Shovel flag run alike a drive by EH by Badboy.  After encouragement by the the. Fiancé now M, Ashley, ultimately got me to join the Pax over two years ago at Titan.  Knew I had to warmup the pax quick.

COP- 20 SSH, 15 squats, 15 merkins, 12 willie Mayes hayes

The thang: DID sprintsx2.  Introduced these a few weeks ago off a T-cell DID fest.  Sprint the Parthenon ellipse then 20 dip-15 incline merkins-10 decline merkins. May not have been clear on instructions as some got 3 sprints in.  Indian run headfake to collect tables.

The thang: Table Chariots of Fire.  We all know it’s not one of my workouts without some form of coupon.  Indian run taller than man in front of you move forward to form two groups tall and short.  1 modify kept teams even at 5.  Mosey with tables back to Parthenon.  Moleskin: stations established at base of Parthenon (the house of Athena) and the suffragettes statue in honor of the M for encouraging me and continuing to do so.

Carries across ellipse between sets.

20 ground to overhead table team

30 overhead press table team

50 bent row table team stayed at Parthenon station

100 derkins total team (20 each)

125 leg raises total team (25 each)

150 step ups total team (30 each)

175 dips total team (35 each)

200 crunchy table frogs total team (40 each)

Had some additional Bulgarian split squats in mind but for time moved to return the table.  Mosey to front of Parthenon for Mary.

Mary-circles up with pax for a pick you exercise.  Made it about half way through before time.

Honored to lead the pax.  Happy to see the lights with helicopter Santa up.  He helped my wife and I get engaged. Glad to have all the pax in my life helping me grow in my relationship with my wife.  Chariots of Fire scene was my teaser because both the M and I enjoy running.  If you don’t run, you can’t win.

Posted on

III Pillars – 12.11.18 – “You Ain’t Got No Alibi”

‘Tis the season for a variety of themed holiday parties, and not even the PAX of III Pillars could escape the UGLY SWEATER PARTY.

QIC: Princess Aurora

PAX: Boone’s Farm, En Fuego, Harbaugh, Life Champ

THE THANG:

After a little mosey over to and around the track, PAX hit midfield for the COP:

  • SSH x 100 IC
  • Squats x 20 IC
  • LBAC F/R x 20 IC
  • Good Mornings x 20 OYO

Mosey on down to the base of the hill for the festivities. PAX would complete the following circuit followed by a Bernie up the hill, 5 Burpees at the top, and return back to base to hold People’s Chair for the six:

  • Underhand Merkins x 10
  • Gorilla Humpers x 15
  • Lunges x 20 (10 ea)
  • Y-Raises x 25

RnR with two trips up the hill, then again with three.

Mosey with one last Bernie up the hill as we head to playground for Pull-Ups. Pulling PAX calls out an exercise for the group and completes AMRAP with good form. Rotate through all PAX. RnR with Pull-Ups x 5.

Make our way down to the stone circle at the drop-off point and grab some wall for:

  • Step-ups x 15 R/L
  • Dips x 20
  • Incline Slow Crossbody Mountain Climbers x 20

RnR subbing Irkins with alternating glute raises for the MCs then mosey back to the parking lot for COT/BOM.

MOLESKINE:

Solid group for a chilly morning and an admittedly last-minute Q. YHC had En Fuego’s Slack preview to thank. Hope the U.G.L.Y. Q lived up to the name! Also really appreciated some one-on-one coffeeteria with ol’ Boone’s Farm.

BULLHORN:

  • Christmas Day is a Tuesday. III Pillars has decided to let its people celebrate the day, though PAX are welcome to converge with Sir E should it happen. Otherwise, workouts will be OYO.
  • NYD Convergence will be at The Hill
  • This Friday is our last Friendly Friday of the year. Hit that FNG quota to close out 2018 strong!

PA out.

Posted on

12/10/18 – Purple Cow – Santa’s Ladder

5 PAX got better this morning at The Cow. 32 degrees and gloom factor was high as we shook off the weekend.

PAX: Toga, Backlash, Boone’s Farm, Black Widow
QIC: Umbrella

Mosey to the parking lot at Granny White Park.
WOR:
20 x SSH
10 x LBAC Forward
10 x Seal Clap
10 x Shoulder Press
10 x LBAC Reverse
10 x Good Morning
10 x WMH
10 x Cotton Pickers
10 x Tempo Merkins
10 x Tempo Squats

Thang:

Santa’s Ladder:
PAX Run 50 yard to building perform ladder down of below exercises. Each time you are perform that ladder number – “sprint” to starting point and back. Resume next rung on ladder. Ladder was as follows:
10 x Burpees
9 x Burpees
8 x Burpees
7 x Burpees
6 x Burpees
5 x Worst Merkin
4 x Worst Merkin
3 x Worst Merkin
2 x Worst Merkin
1 x Worst Merkin

RNR with descending ladder of:
Mountain Climber Merkins
Burpees

PAX mosey over to parking lot for parking lot suicide sprint as follows:
Sprint to first parallel parking line – 5 x squats – reverse mosey to start.
Sprint to next parallel parking line – 10 x squats – reverse mosey back.
PAX continued across parking lot increasing squats by 5 x each time and maxed out at 25. Always reverse mosey back.

Indian Run from Granny White Park back to BMS for quick Mary:

20 count Flutter Kick
20 count American Hammer
10 count Alabama Prom Date

Massive fail by the group to bring their YES gifts resulting in 18 burpee penalty. Toga only one to bring gift but still endured burpees with group.

Mumble chatter was high this am as PAX were not happy about RNR of Santa’s Ladder, but great effort put out by all.

COT with a brief recap of Dan Klein’s My 3:59 talk from Friday’s Leadership Lunch.

It was an honor to lead you men.

Umbrella

Posted on

10 for 10 – Blackblast for Dec 10, 2018 at Westeros

Temp: 32
Gloom Factor: High

Spirits: Good

Mumblechatter quality: Excellent

PAX:

Bad boy
Crawlspace 
Vector 
Bicentennial Man
Crab Legs
Pumpkin Spice
Hi Viz
Porcelin
Ham bone
QIC: Right Said

Mosey to school pickup circle (the long way)
SSH
LBACs – forward, back; overhead presses
Willie Mays Hayes
Cherry Pickers

Thang:

Partner up
DORA
100 Burpess
200 LBCs
300 Squats

Run to the 440 bridge, turn around and Indian run back to Elmington

Mary:

Dealer’s choice ab circle

1 minute high plank to finish off

Announcements:

Bad Boy shared takeaways from My 3:59

Libeery next Tuesday at Fat Bottom. Read Freed to Lead. 

-Right Said