Backblasts

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Pass the Merlot

8 PAX including 1 FNG: NumbTucks, 3rd Degree, Barney Fievel, Creeper, Show Me, Hush Puppy, Itsy Bitsy Spider (FNG), and Netflix.

Birds were chirping, dew was glistening, and everything was right with the world. This stillness was shattered by the Trumpets of War as Barney Fievel declared everyone was about to puke (unless they needed to modify the workout) via a simple, but dastardly workout routine he dubbed, Pass the Merlot.

Warmup: 20 Side Straddle Hops, 10 Willie Mays Hays, 1 Al Gore

Routine: Partner up. One partner takes a lap (.3 mile) while other partner does AMRAP Burpees, switch when partner completes lap. Rinse and repeat for Merkins, WWIs, Dips, Squats, and Planks.

CoT: Good Mornings, Flutter Kicks, and J-Los.

Coffeeteria provided by NumbTucks, F2 and F1 opportunities discussed by 3rd Degree.

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“Friendly Friday”

Pax: Yard Sale, Brother at Law, Edible Arrangement, Third Degree, Reefer, Ludwig, Swamp Fox, Razor DBA Venus, Cathy, Black Widow, CCR, Big Stick, Blue Mule, Dupree, PSL, FNG-Backlot, FNG- Hollowback Girl, FNG- Special Agent Greenwall

YHC: CAPS LOCK

19 courageous souls descended upon Cruel Hall for yet another Friday installment.  Today’s theme was “Friendly Friday” in an attempt to EH those we have been working on for a while and give them a lighter taste of “just a few jumping jacks and push-ups” (at least that’s how I pitched my FNG)).  The irony of YHC on Q for Friendly Friday was not lost on myself as I suspect most of my Q’s are Friendly Friday-worthy anyway.  I was sweating, so whatever.

It went like this:

Mosey down to the bus loop where I caught my FNG coming in hot.  He was apparently been sitting in the literal back parking lot of the school because YHC had given some bad directions.  Apologies. Caught him and the rest of the pax where the following WOR occurred:

SSH x 10

Squats x 10

Willie Mays Hayes x 10

Good Mornings x 10

LBAC front x 10

LBAC reverse x 10

Over head presses x 10

Everyone find a spot on the line for Cruel Hall’s newest favorite exercise — CAPS LOCK HOPS. 60 seconds front to back followed by 60 seconds side to side. RNR x 1.  Mosey down to grab some bar for 20 OYO rows and 20 OYO merkins on the bar.  Plank and wait for the 6.

Mosey to the pavilion for burpee/squat 7s. Plank and wait for the 6.

Mosey to the top of the bus loop where we People’s Chair for the 6.  partner up and explain DORA 1-2-3. 100 plank jacks, 200 LBCS, 300 Overhead claps. P 2 is running the loop and beginning reps where P1 finished.

Mosey to the coupon shed for 10 rep coupon pyramid of OH presses. Next set is 10 rep coupon pyramid of squats.

Mosey back to the back lot.  Pax lines up on line and Lt. Dan’s approx 20 yards, 3/4 mosey to the other end (approx 60 yards).  Rinse n repeat back the same way.  All pax lines up for full sprint to end.  Rinse n repeat back the same way.

Mary:

30 flutter kicks

10 tempo merkins

Finish last 60 seconds with Good Mornings

FNGs: Glad to have three come out last Friday. Welcome Hollowback Girl, Backlot because that’s his favorite place to park for a workout, and Special Agent Greenwall.

 

Hope everyone enjoyed the first Friendly Friday, as always it was a pleasure to lead you all.

 

CAPS LOCK

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Sweating must be Contagious…F3Franklin Battleground 5/14/18

Pax in attendance:

19 strong with 3 FNGs, two EH’d by guys that were FNGs last week! Exciting stuff…

In no particular order: Tortoise, Torch, Big Bang, Blood Clot, Gig’em, Numbtucks, Barney Fievel, Cahone, Bartman, Shocker, Hack Face, Zoolander, Hoser, Unicorn, Chopper, Flinstone (FNG), TPS Report (FNG), Goal-line (FNG) & 3rd Degree (QiC)

After the pre-party for some, and the gathered Mumble chatter in the light of the sun-rise and balmy 70s to start, off we went @5:45. Mosey around the petri-dish goose-pond then circle up on the literal poop-deck for warmorama:
Disclaimer,
25 SSH, 15 SJ, 10 TempoMerkins, 15 BAC forward and reverse with the last few as BigACs, 15 IW, 10 TempoSquats
Then we done DID it:
Derkins, Irkins and Dips in sequence. x3, x6, x9 & x12 each. R&R skipping the x9 for 51 total of each. Arms are pumped! On to the DeathStar to get sharpened.
With so many PAX, we split into 2 groups (A&B) for AYG sprints by group (for most it was AYG) to the top of the ramp and then an exercise called by Q. Then Mosey around to next ramp all the way up. We found out BC has 0 patience and DQ’d his sprint after floor 3 every time. Class Clown…
Exercises to the best of my remembrance:
Clap Merkins x10, Pullups x10, Toetaps x10, ManMakers x10, Imperial Squat Walkers x15, Pullups x5 ToeTaps x5 and then sprint to the top of the garage up the last ramp.
R Karaoke long side, mosey shortside, L Karaoke long side, Bear Crawl shortside, Politician run (Back-pedal) Long side, Bear Crawl short side, Politician run (Back-pedal) Long side
Mary:
25 Flutters IC, 25 Freddie Mercuries, 15 WWI situps, 25 LBCs
CoT, Count-off, Name-o-rama, FNG christening x3 (almost had a Huevos, but the legend has not yet been born), Announcements (F3 Dad’s this Sunday @ Pinkerton Park at 3pm. Kid-friendly AO and snacks afterwards. Hit up BC if you can bring drinks…) 3rd F this Thursday at the Tenney Group @ 5:45am covering James Chapter 2.
Prayed for Spicoli after a word about not only making sure we sharpen each other physically, but that individually we let God’s Word Sharpen us daily… Hebrews 4:12.
BOOM! Sweat-fest continues…
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22 a Day

PAX: Cowboy, money shot, Off Shore, Venus, Bagger Vance(QIC)

Temperature 65, Gloom Factor: Low

Disclaimer given and Mosey began around the track stopping at the second set of bleachers for 10 deep squats. Continue around track over to the swings: 10 pistol squats each leg and 10 Swirkin‘s. Continue down Belmont Park Terrace to Shackleford.  YHC shared the tragedy of the 22 Veterans per day that take their own lives due to PTSD and other issues.  In this vein we performed 22 Merkins.

At this point and maybe earlier, YHC noticed that we were dragging Cowboy and decided to slow the mosey but continue the Duration of mosey.

22 deep squats at the corner of Belmont and Shackleford. Mosey up to the baseball field for 22 Nolan Ryan’s right side, 22 Nolan Ryan’s left side. Follow that up with 22 Mike Tysons.

Head over to the east side of Allen arena and knock out a 22 count of right foot on the wall left hand down with right hand up and left foot up, Flap Jack. Head over to the front entrance off Granny White and grab some wall for 22 count hip flexor stretch right side and left side.

This is where the real fun begins for the day as we continue to mosey over to the love nest of one Big Stick and Foxtrot Talks a Lot. Mosey up to the sidewalk in front of Foxtrot’s house and perform the following: 22 Mariah Carey‘s followed by 22 Gorilla Humpers in cadence followed by a deep, deep calf and hamstring stretch whilst pointing our sixes at the home of Foxtrot.

Heading back to we stopped off for 22 wall jumps.  An additional disclaimer was given here in honor of the shins of our fallen comrade, Head Stud.

Continuing South on Granny White we turned right on Lone Oak and did some side shuffles back into the parking lot where we circled up for the following.

Mary:

22 – 8 count body builders, 22 – 4 count for Flutter Kicks, 22 high plank J Los, 22 – 4 count flutter kicks.

Time

NMM:

Good hearty PAX this am.  Not much WOR or MARY but some good fellowship on the Mosey.  Covered about 2.4 miles with some good body movement in there as well.  Cowboy was up for the running with his dusty knee.

Razor er Venus shared a great story with us at the end about a song he wrote with a band that will drop on Friday.  Be sure to check out Deep Deep Waters by American Authors on Spotify or iTunes.

Please also be sure to check out Mission22.com for more information on how we can help our veterans in coping with the epidemic of suicide among our heroes.

BH:

New AO launches on 24 May at Tennessee Preparatory School on Foster Ave as an outreach with 413 Strong Ministries.  Hit up me or TOGA for more info.  This will be a regular AO and we need HIM to sign up to Q, to lead and to support this initiative…it is why we are in F3…www.413strong.org

SYITG,

Bagger Vance

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Bomber – 05.11.18 – “Friendly Friday”

QIC: Princess Aurora

The PAX: T-Cell, Third Person, Reveille, Porcelain, Vector, Ebola, Cat Scratch Fever, Famine (FNG), Stevie Ray (WD, Chapel Hill), Hambone, Hawkeye, Mickey Mouse, Gables (FNG), The Baptist, Lemon, Binary, Lunch Lady, Right Said, En Fuego, The Jeweler

Today was the inaugural Friendly Friday in F3 Nashville, and the PAX were out in full force as 21 descended upon Bomber for a beatdown suitable for all abilities.

THE THANG:

After a mosey around the parking lots along with some agility drills, it was time for the COP, disclaimer, and a brief intro to F3:

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

First F: If we don’t take care of our equipment what use will it be for good? As leaders, we need to better ourselves in order to have lasting impact on our communities. So let’s better ourselves with 11s (scaled to abilities as promised)

  • Charlie: Merkins on Knees, Quarter squats (?)
  • Bravo: Merkins, Squats
  • Alpha: Hand Release Merkins, Jump Squats

Mosey down to the lower lot.

Second F: Leaders need others to teach, others to learn from, and others to both hold accountable and be held accountable by. So grab a buddy, and line up across the curbs.

  • Round 1: P1 bear crawls across parking lot while P2 performs Merkins. When P1 reaches other side, he performs Merkins while P2 bear crawls to him. Repeat going back to start but with Clerkins.
  • Round 2: P1 crawl bears across lot while P2 performs Lt Dans. When P1 reaches other side, he performs Clerkins while P2 crawl bears to him. Repeat going back to start but with Jumping Lunges aka Iron Mikes. Bravo and Charlie are Lunge Walk and Mosey, respectively.

Now form two lines with partners lining up next to each other, and commence Double Applesauce (two-man Indian Run) out of the park and down Murphy. Halt when everybody’s gone once, and reverse it back the way we came.

Quick mosey to the playground and form four groups of five. Group 1 picks an exercise for the rest of the PAX to complete while, as a team, they knock out 75 pull-ups. Rotate until all groups have gone.

Mosey back to start, incline plank on the wall to wait for 6, and then 10 Irkins in cadence to close it out.

Third F: Leaders without virtue are dangerous people, so some sort of belief system founded upon faith in something outside of yourself is imperative to have positive impact in our communities. Whether it’s the teachings of Jesus Christ, the Four Noble Truths of Buddhism, or just the Golden Rule, we need to live third.

COT/BOM.

MOLESKINE:

  • It was a treat to see some faces I had not seen in a while. Binary, The Baptist, Lemon, and The Jeweler: please don’t be strangers.
  • Welcome to Kevin Dee aka Famine! He is a doctor and assistant professor at Vanderbilt in the infectious diseases division. It’s fitting that these guys in infectious diseases are really spreading F3 amongst their peers. That’s 6 ID guys who’ve been named by my count!
  • Welcome to Anderson Green aka Gables! He is a Sumner County native and works in commercial real estate. Thankfully, he did not defriend YHC after bugging him for weeks to come to a workout. The allure of a friendly workout was too much to pass up! Friendly Friday success!
  • Worth noting is that The Jeweler, while absent, has not lost a bit of fitness.

BULLHORN:

  • Memorial Day Convergence with F3 Franklin at Concord Rd YMCA. Expect Murph.
  • Due to some conflicting events, I’m working on a new date for the Brew Ruck, but it’s looking like 6/30 or 7/7. Will report as soon as finalized!
  • 9/15 will be a very special Stonewall as we celebrate our 4th anniversary.  Get it on your calendar now.
  • And while your calendar is out, go ahead and mark 9/22 for a one-time CSAUP. More details will be revealed in the coming months, but you won’t want to miss.

Men, it’s always a pleasure to lead and be led by you. Thank you.

PA out.

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CPR for CCR

Better late than never.  Actual Date 5/8/2018

Q: Skidmark

PAX: Black Lung, Too tall, Cathy, Big Stick, Pop-a-Lock, Venus, Capslock, Dr. Smart, Big Bang, Edible Arrangements, Off-shore, Bagger Vance, CCR, Floppy Disk, Calf-Killer, Donuts, PSL, Dupree, Prevacid (FNG), Goose (FNG)

21 Pax showed up for a refresher course on Basic Life Support. We started with a mosey up to the house for some warm-o-rama.

WOR: SSH, Squats, Windmills, Baby arm circles, seal claps, overhead press

Thang:

PAX partnered up as live support is a team effort. Seeing as we have had a PAX brought to medical attention recently, it seemed fitting that we should all have some idea of what to do in a medical emergency.  The first step in any emergency situation is to assess the scene for safety so we took a mosey to the bottom of the loop to assess for any signs of danger.

Next, it’s time to see if the victim has a pulse and/or is breathing on their own.

-10 second pulse/respiration check = 10 Burpees

No pulse. Activate the emergency response system and get an automatic external defibrillator (AED). Start compressions at 100 beats per minute 

-1 PAX ran the long speedbump loop back to the stables to get the AED, while the other did 100 merkins (50 Derkins with feet on the chains, 50 Irkins with hands on the chains).  Flapjack.

After the second rescuer returns, it’s time to start 2 rescuer CPR. For this we took a mosey to the playground.  2 Rescuers can give compressions and breaths at a rate of 30 compressions to 2 breaths.   Time for some PUMPS.

Pullups 30 – Windsprints 2

Up-Downs 30 – Windsprints 2

Merkins 30 – Windsprints 2

Plankjacks 30 – Windsprints 2

Squats 30 – Windsprints 2

Five rounds of 30:2 at 100 beats per minute is about 2 minutes.  At this point, it’s time for another pulse check. Since we have an AED we can let it assess if a shock is needed.   

10 second pulse check = 10 burpees

The AED says it’s time to shock, gotta charge to 200J.

100 flutter kicks and 100 LBCs per PAX to charge to 200.

Shock delivered pulse returned.  We can no deliver rescue breaths if needed until EMS arrives.  Mosey to the parking lot.

Mary: Flutter kicks, Box Cutter’s, J-Lo’s x15 each.

Time

Mumblechatter: “What is the difference between a Burpee and an Up-Down?!”

Welcome to new PAX Prevacid and Goose. Glad to have you guys out!

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The Burp Tour, and other Fun Things

Gateway (burp) Island Tour

Q:Yosef
PAX: Mr. Roboto, CDL, Schnitzel, Grohl, Scraps

Warm up lap (even though it was pretty warm this morning)
X12 IC SSH
X10 Daisy Pickers
X10 Annie’s
X10 Good mornings

Cash in with ATM (modified to x30 alternating shoulder taps x20 merkins)

Mosey to the new benches, x15 Derkins, x15 squats

Mosey to new building, used the parking lot for Circle Burp and Bulgarian Nutbusters. Also did quick paced step-ups around the parking curb.

Mosey to 3 way intersection for core burn: x25 WWII situps, x50 Scissor kicks, x50 Bicycles

Sprint to next intersection: Circle Burp

Mosey the long straight stretch to the next intersection. Finished last 1/3 as Politicians.

Aiken Legs: x15 burpees, x20 split lunges x30 squats

Mosey back to starting lot.

Finished w/ circle burp, COP with call your favorite ab exercise and reps. Included 6inches, Lolitas (rosalita’s), American Hammers, WWI’s, Bicycles, and crunchy frogs +2 AYG sprints to finish.

BoM, CoT.

Bullhorn: Top Gun is coming next Thursday in honor of its 32nd anniversary (5/16/18). You don’t want to miss it. If you’re interesting in watching it, holler at YHC

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Lightning Strikes The Hill

PAX: Big Stick (QIC), Goose, Frugal Macdoogal, Money Shot, Owl Bait (F3 Charlotte), Black Lung, Foxtrot, Hacker, Funyuns, Big Bang, Lunch Lady, Skidmark, Venus, Cowboy, Bagger Vance, FNG Wonderland

WOR:
Mosey up to the football field.

SSH x 20, Good Mornings x 15, WMH x 15

THANG:
10 Squats then Sprint 100 yards.  Repeat x 5

Long mosey over to the tennis courts.  Line up on baseline for shuttle sprints

2 Merkins, then 8 shuttle sprints (baseline to net = 1 sprint).  Repeat with 9, 10, 11, 12, 13, and 14 sprints before lightning forced us to go inside.  We have a lightning detection alarm we call Thor at the Hill that goes off when there’s lightning in the area – he started screaming so we moseyed to the MS gym.

10 irkins then 10 sets of bleacher jumps (10 steps each set) followed by 10 derkins.

Mosey to the opposite wall and wall sit and wait till all in.

Suicides Rounds One and Two: Sprint to mid court and back, bottom of bleachers and back, top of bleachers (at the top of bleacher you would do 10 merkins) and back.  Every time you crossed mid court you would do 2 burpees.

Suicides Rounds Two and Three: Same as above but 20 dips at the top of the bleachers and two merkins at mid court.

Suicides Rounds Four and Five: Same as above but 5 burpees at the top with nothing at mid court.

Mosey to the top lot.

Flutter kicks x 61

COT

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12 PAX at Titan 09 May 2018

PAX: Blue Mule on Q, Crawfish, Right Said, Hawkeye, Drone, Brother-In-Law, Third Degree, Princess Aurora, T-Cell, Porcelain, Reveille, Hacker (welcome from Jacksonville)

Nice weather. Sun is up. It’s the start of sweat season rather than gloom season.

Long mosey around the park over to the pavilion.

Warm-o-rama: Squats, good mornings, Willie Mayes Hayes, baby arm circles.

DIDs: Decline pushups, incline pushups, dips. Rep scheme: 3, 6, 9, 12, 3, 6, 9, 12, 3, 30 seconds match on each.

Mosey over to the large Greek pavilion.

11s: In front of the large steps. Burpee box jumps and decline pushups. Start with 10 burpee box jumps and move down from there. Got the PAX all huffin’ and puffin’.

Mosey over to the large parking lot.

Wind sprints – sprint across parking lot, do 10 merkins, sprint back across parking lot, do 10 merkins, rinse and repeat and change merkin count to 8, rinse and repeat and change merkin count to 6.

Mosey over to the parking area for mary.

Mary: Flutterkicks x50, Freddie Mercuries x20, American hammers x20, LBCs x20, mountain climbers x 30.

That’s all she wrote gentlemen. Simple but effective. That was a lot of moseying, sprinting, and merkins.

SYITG

Blue Mule out.

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Field of Fun

10 PAX: NumbTucks (QIC), 3rd Degree, A Bomb, Berney, Nimbus 2K, Barney Fievel, Creeper, Show Me, Pope, Hushy Puppy (FNG).

Today felt like a new day at the Broken Wheel (Berney showed his face after the elections & another visit by the Pope), we looked around and realized we hit double digits with almost an all Nolensville crew (But I think we are going to adopt the Pope).

WOR:
Run around baseball field with some slides & high knees.
Circle up with:
25 SSH
10 Good Mornings
10 Willie Ms
10 Cherry Pickers
20 Scrots (GreeseTrap Squats)
25 Air Presses
15 Baby Arms Circles forward and backward

THANG:
Native American Run (PC) to the soccer fields

Super 10 (taking it easy on the new guys usually Super 21): 1 Merkin followed by 1 WWI, then 2 of each, then 3, then….you get the idea. Stop at 10

Field of Dreams or Pain, whatever you want.  Home base does 15 burpees, bear crawls to first, first does AMRAP of Squats until Home reaches first, then bear crawl to second, second base is pumping out Merkins until first relieves second base, second bear crawls to third, while third is doing LBCs until second reaches them, third to home for 15 burpees. Go around until home base crew reaches home.

Native American Run back to parking lot.

MARY:
Ring of Fire: High Plank with each person doing 10 Merkins around the circle
25 Flutter Kicks (IC)
20 Alabama Prom Nights
20 Box Cutters
High Plank to end

Except for the QIC forgetting to introduce FNG it was a good morning. Thanks Hush Puppy for joining us. Broken Wheel is gaining ground with a lot of potential.