A dirty dozen showed up today that started out with .75 Mile run then approximately 10 burpees with Bear crawl (10 yards) to 50 sit-ups with broad jumps (10yards) to 10 worst mercans with bear craw (10 yards) to 50 flutter kicks. We didn’t this approximately 2 to 2.5 rounds with another .75 mile run. Followed up with about 6 40 yard sprints
Warm Feelings at The Skunk
6 warm blooded creatures posted for some frosty fun at The Skunk. Here’s how it went down:
Warm-up COP: Russian Soldiers, Copperhead squats, Imperial Walkers, Scorpion Stretch, Good Mornin’s
Go grab some weights for the following:
10, 9, and 8 reps of rows, jump squats and dive-bomb merkins
1 min each for single arm snatch, single arm swings, goblet squats, deadlifts, burpees
7, 6, and 5 reps of rows, jump squats and dive-bomb merkins
1 min each for single arm snatch, single arm swings, goblet squats, deadlifts, burpees
4, 3, 2 and 1 rep of rows, jump squats and dive-bomb merkins
1 min each for single arm snatch, single arm swings, goblet squats, deadlifts, burpees
ab fun including, leg raises, v ups, pull overs, oblique crunches and weighted WWI’s
NMM: YHC was truly a bit concerned when there were no other participants at 0526. Thankfully En Fuego rolled in with Venus and Kathy rolling up and hanging in their sled while YHC and En Fuego started the warm-up promptly at 0530. Big Stick rolled in somewhere around 0540 after claiming a failed Foxtrot pickup.
Hilarity ensued as everyone went through the sets, and we learned that Kathy’s special purpose is the dive-bomber merkin. Who knew!? It’s also interesting to see how people gear up when the temperature drops. We had everything from tights, Venus/Razor’s ode to Mike Tyson and Kathy’s fourteen layers. It could be that Kathy was still cold from the ruck. He said it went well and was not overly taxing.
Special thanks to Bagger for letting me take the Q so I could make sure of no running on the bum knee.
Stay Classy,
Toga
PAX: Big Stick, Kathy, Toga, Venus, Leatherneck, En Fuego
QIC: Toga
VQ at the Racetrack
Pax: Greasetrap (Co-Q), Too Tall, Venus, Olan Mills, Funyuns, CCR, Cinderella, Cheese Curd (visiting from North Charlotte), Offshore, Captain Derivative, Private Sandman, Numb Tucks (VQ)
12 Pax total gathered for a new day, with a new Q (thanks for humoring me fellas). With Greasetrap helping the new Q we had sandbags and med balls waiting in the lot. With a quick Molly to the park to drop off the bags and med balls, we headed to the garage. A quick warmup and then the work began.
Sprint up each ramp, at the flat perform 5 4x4s (burpee w/ four merkins, and four mountain climbers – thats one rep) – bear crawl forward to other side and 10 Sit Ups. After another sprint do 5 Worst Merkins (wide merkin – normal merkin, diamond merkin: thats one rep – bear crawl backward – 10 flutter kicks) Do OYO until you reach the summit. Since a VQ led we had to break early and molly to the top before going back down the stairs to the park.
Once all arrived to the park (the men with rucks were working hard) we partnered up into two groups.
Group 1: 10 clean and jerks with sandbags (going down to 1 alternating with partner. Group
Group 2: 5 pull ups, 5 chin ups, 10 dips, 10 lunges each leg, 10 med ball throws and one lap around the racetrack.
After group 1 finished switch. Again timing was off a little but we still got a good workout in. Molly back to the cars for some planks and flutter kicks. Good learning experience, thanks for coming out men.
We Focus on the Second F (with YHC Hopeful it’s not Historically Bad)
PAX: Life Champ, Foggy Pirate, Leatherneck, Venus, Erector Set, En Fuego, Cathy
QIC: En Fuego
Six other PAX braved an En Fuego VQ – arriving to a 46 degree gloom under some breezy skies. Mumble chatter begins with PAX discussing all time worst VQs and the corresponding exercises. YHC’s mind starts sweating as the lists are tossed out – hearing the sounds of exercises about to be partaken. Alas, too late to rewrite the script, the 5:30 bell tolls and we’re off. Here’s what we did:
Quick mosey followed by COP: SSH, WMH, GMs and Scorpion Stretch. YHC instructs that today’s theme is the Second F – and from this point forward you won’t do another exercise without your partner. With that, commence fireman’s carry mosey to the soccer field:
The Thang:
Partner 1 begins suicide utilizing length of soccer field – 1/3rd, 2/3rd and full length with one burpee, two burpees, three burpees at the respective stops. The Second F twist is Partner 1 never takes their eyes off Partner 2, always facing Partner throughout length of suicide (so half the suicide is backwards run).
Partner 2 commences the following, with Partners flapjacking until the below is complete:
- 100 Burpees
- 100 Jump Squats
- 100 Merkins
- 100 Lunges
- 100 LBCs
Following mumber chatter consensus on a growing disdain for backwards running, we’re all in and commence fireman carry mosey back to parking lot. YHC later realizes VQ lesson #1 – never go back to initial place of COP until it’s officially Mary time – because we aren’t there yet.
With same Partners grab a parking spot lane – wheelbarrow across lot to opposite parking block in your lane. Partner 1 completes 5 urkins followed by 5 derkins while Partner 2 performs back and forth jump over parking block until Partner 1 completes. Flapjack and R&R x 3.
Slight mosey back to initial COT spot – confusion reigns again with PAX thinking it’s over (confirming VQ lesson #1 a second time). Nope, we’ve got 3 minutes for Mary’s – where we complete group ABCs recited around the horn at a level slightly ahead of 3-year old’s pace followed by a plank closeout. VQ officially a wrap.
COT: TAP for Leatherneck’s brother-n-law, T-Cell and Leatherneck with babies forthcoming and Cathy’s in-laws both battling pneumonia.
Great job to each of the PAX – 1.65 miles total on the suicides. Thankful and am appreciative for the opportunity to lead and work alongside you!
SYITG,
En Fuego
Detention Monday November 13
A cool 50ish degrees greeted 19 PAX as they started off their Monday the right way at the gloom.
PAX: Granola (visitor from Memphis), CCR, Ludwig, Grease Trap, Dmish, Floppy Disk, Cinderella, brother-at-large, Private Sandman (FNG), PSL, Old Hickory, Umbrella, Bagger Vance, Calf Killa, CAPSLOCK, Captain Derivative, Accounts Receivable
QIC: Dupree
WOR:
Quick loop around the parking lot
Side Straddle Hop – 15xs
Willie Mays – 15 xs
Good Morning – 15 xs
Baby Arm Circles – 10 xs
Reverse – 10 xs
Slow and Low Squats – 15 xs
Merkins – 10xs
THANG:
Mosey back to the bus drop off line.
Bear Crawl up the hill to the 3rd speed bump.
Mosey to the Pick up line.
Broadjump burpee the pick up line.
Mosey back to the bus drop off zone.
Rinse and Repeat
(That sucked).
Mosey to the top of the grassy hill behind the playground for some 11’s
Atomic Merkins and Jump Squats.
20 rows
20 Derkins
10 Pull ups
Mary:
30 WWI’s
30 WW2’s
Low Plank
Flutter Kicks
End with some more Good Mornings
Great work today guys. Always an honor to lead you. Welcome to Granola from Memphis (who killed the workout). Welcome FNG Private Sandman. Good name selection, but we seem to be demoting the military ranks.
Announcements:
Q-Grow School December 2nd – 7-9:30. Workout and breakfast. Will be going over what F3 is, and how we can get better.
3rd F opportunity Sunday November 26th at Crievewood Baptist. CBC hosts Room in the Inn for homeless men. We will be providing dinner and packing sack lunches for the men. Great opportunity to bring wives and kids as well. Will be sending out a message on SLACK for signups.
Dupree
Backwards Day
40 degrees and clear skies made for a beautiful morning for the 22 guys that made the correct decision.
PAX: Donuts, CCR, Funyuns, Cinderella, Prevac, Edible Arrangements, Floppy Disk, Numbtucks, Braveheart (FNG), Dr. Smartt, Cathy, Yard Sale, Venus, Jigsaw, Dupree, CAPSLOCK, HVAC, Dine ‘n Dash, Olan Mills, Blackwater, Big Stick, Ludwig van OshKosh (QIC)
Pre-workout chatter between YHC and Donuts consisted of the following:
Donuts: Why do you have the name Ludwig?
YHC: I’m a classical piano player.
Donuts: Why didn’t we name you the “Pianist?” (the innuendo pronunciation)
YHC: Or better yet, the “Pianist Mightier.”
A bit chilly, so started off with a longer mosey up the bus loop and back down to the pavilion to get the blood pumping.
WOR:
SSH x20
Hopkicks x10
WMH x10
BAC x10
RBAC x10
Slow ‘n Low Squats x10
Mountain Climbers x10
Thang:
YHC hasn’t experienced a Merkin Clock in a while so I figured it’d be a good day to use it for the workout.
All merkins performed in 4 count cadence
10 Wide merkins (werkins) then 1/4 circle lateral bear crawl to Left (clockwise)
10 Diamond merkins then crawl
10 regular merkins with one leg off the ground, then crawl back to the right
10 regular merkins with other leg off the ground
Time for some burpee broad jumps the length of the pavilion and back. But once you get to the other side, broad jump backwards and then do a burpee. This sucked.
Mosey over to Crievewood Baptist for some 11s with Jump Squats at the bottom of the parking lot, and Burpees at the top. The catch here is that you are facing downhill the entire time — meaning you backpedal up the hill each time, and perform a decline burpee at the top. Can we call this a Durpee? This really sucked. TClaps to Floppy, Big Stick and Funyuns who set the standard for this.
Say goodbye to Big Stick and then mosey back to the playground.
3 sets each of:
10 rows
10 pull-ups
10 derkins
Head back to parking lot for Mary.
Mountain Climbers x20
Flutter Kicks x25? (counting was weird on this, and I struggled with cadence due to shortness of breath)
Mariahs x20
AST x20
20 seconds of low plank
Great work today. And welcome to FNG Braveheart, who was brought by GreaseTrap (who didn’t post). What’s the term for a HIM that brings a FNG and doesn’t post himself?
Braveheart works for Dave Ramsey, so the debt free “freedom” screams seemed very appropriate and led to his name. One of the better F3 names I can think of. Coincidentally it’s also “I’m debt free” Friday. Tough workout for your first one, but it reminds of the Dave Ramsey quote: If you will live like no one else, later you can live like no one else. Applies to exercise the same as finances. Also reminds me of a quote J.J. Watt says often: Today I’m going to do what others won’t, so tomorrow I can do what others can’t.
Announcements: Be on the lookout on Slack for a “What is F3” gathering on the first Saturday morning in December, I believe.
Ludwig
Bars and balls
PAX: CAPSLOCK, Cathy, Razor, Spinal Tap, Tiny House, Bartman (visiting from Knoxville), Frugal, Blue Mule, American Girl, Grease Trap, Dmish, Big Stick, Calf Killa, Cinderella, Preacher Man, Prevac
QIC: Tampa Libra
Quick circle up and then mosey to the field for 90 yards of stretches.
Partner up in groups of 3 with similar strength then mosey to weight room to acquire a barbell, rx of (2) 25 lb plates, jump rope and heavy slam ball. Head to Tampa-theatre.
THANG:
1 person on 5 military presses (95lbs), 1 on Spartans, 1 on jumping split squats. Rinse and repeat until everyone has 15 reps each on the mp’s.
1 person using the bar for ab rollouts, 1 on wall balls, 1 on burpees. 3 rounds.
21’s with an empty bar and partner resistance. That’s 7 curls half way up, 7 curls, half way down, 7 full curls, while another partner pushes on the bar for resistance. 3rd partner on American Hammers with the plate.
Single plate overhead lunge, 20 each leg. 1 partner on the speed rope. 1 alternating 10 dips and 10 push-ups on the stadium steps.
Clean up and head to the field for corezilla. Core suggestions from Frugal, Calf Killer, Blue Mule, Big Stick, Dmish..and no suggestions from Tiny House.
COT with no announcements. Prayer.
Quarterly Army PT test check in
QIC: Yosef
Pax: Iditarod, NPR, Seagull, Grohl, Ace, King, Jack, Aristotle, Scraps, Papa Juan
11 Pax posted for their PT check ride, approximately 3 month’s after the first one led by Godfather. Cool morning compared to Tues post, temps approx 40F.
PT test is Army’s fitness test to pass AIT (basic training). It includes the following:
Merkins, max in 2 min
WW2 sit-ups, max in 2 min
2 mile run for time
Scores are based on your result within your age bracket. Each exercise is scored out of 100 based on your bracket, for a total of 300.
Scores from previous test in July:
Scraps 247
Yosef 236
Papa Juan 231
Iditarod 213
Godfather 204
Ace 188 (w/ estimated run of 20 min)
Schnitzel 169
Nadal 159
Grohl 153
NPR 135
Aristotle 129
Below is PAX result for today. First line is the results of each exercise, second line is the scoring, as described above.
Clint p67 s65 run ? Age 39
94/88/29=211
Abe 35 55 ? Age 9
50/63/0=113
Aslan 50 60 ? Age 11
71/71/0=142
Matthew 47 p 51, 18:10 age 32
71/71/55=197
Brian 40 45 27:10 age 45
71/73/0=144
Trev 80 83 17:01 age 39
100/100/70=270
Juan 92 56 18:56 age 42
100/84/57=241
Phillip 70 51 23:00 age 23
94/61/0=155
Anthony 67 76 17:23 age 36
92/100/63=255
Trey 62 60 27:15 age 23
85/73/0=158
Jesse p75 s87 14:30 age 28
98/100/87=285
New leaderboard is as follows:
Yosef 285
Scraps 270
Iditarod 255
Juan 241
Ace 211 (20 min estimation on run)
Aristotle 197
Seagull 158
NPR 155
Grohl 144
King 142
Jack 113
Tclaps to all for their improvements! A few blisters and cramps today limited some of these scores.
Ended w/ Cot and BoM. YHC expressed pride in Pax for escaping the fartsack for 3 months straight (mostly).
Titan Rising – 11-08-17
PAX (16)
Crawfish, Hambone, Hail State, Princess Aurora, T-Cell, CAPSLOCK, Porcelain, Third Degree, Brother at Law, Preacher Man, Big Brother, Jackpot, Bicentennial Man, Tesla, Butch, Please! (FNG relocation from Knoxville), CCR (YHC)
The setting was a high 40s soggy kind of morning. Hail State called YHC at 5:18am wondering where everyone was. After some reassurance, he led himself in a stretch and reflect session until the rest of the PAX arrived. Props to PA for rucking from Sylvan park and back. 5:30am brought everyone 10 OYO burpees and a medium mosey over to a nice grassy circle area for some
WOR
SSH x20 IC
GM x10 IC
WMH x10 IC
BAC Forward x15 IC
Slow and Low Merkins x10 IC
BAC Backward x15 IC
Slow and Low Merkins x10 IC
Air Press x15 IC
Hop Kix (just a pleasure to watch everyone do this) x10 IC
Broad Jump w/ Backpedal x10 OYO
Partner Burpee Side Jumps x10 OYO (over other partner in low plank, flapjack)
enough WOR…lets mosey to the Parthenon field
THE THANG
PAX line up shoulder to shoulder with the goal of performing 100 solid Atomic Merkins. The only rule is that you cannot rest in place. AMRAP on side 1, sprint (ish) through the muck to the other side of the Parthenon, AMRAP, back to side 1, you get the picture. This sucked. My AMRAPS were pretty weak toward the end. We finished off with 25 flutter kicks IC and then we were off on a mosey to my favorite part of the park.
PAX again line up shoulder to shoulder at the bottom of the (we need to come up with a name for this) for some escaltor suicides. PAX run to the first sidewalk, perform 10 burpees and run back. PAX run to second sidewalk, perform 20 jump squats and run back. PAX run to third sidewalk, perform 30 Mountain Merkins and run back. Finally, PAX run to the top of the hill, perform 40 WWI situps and run back. Various exercise for the 6. Crawfish requested SSH (which is what I originally said, so we did). With just a few minutes to spare, we came back down the escalator with 30 jump lunges (60 total jumps for those who were counting…Hambone), 20 regular old merkins and 10 burpees. Flutter kicks and American Hammers for the 6.
MARY
Not much time for mary, so we did 31 flutter kicks IC, 10 J-Los IC and that was that.
COT/BOM
Welcome to FNG Butch, Please! He just took a job in Nashville and relocated from Knoxville. Keep an eye out for him and welcome him to the PAX.
BULLHORN
Look out for details on the upcoming “Grow School”. It will be a Saturday convergence followed by breakfast and some wisdom, Q&A and discussion regarding how to best move F3 forward in Nashville, Franklin, The ‘Boro, etc…
MOLESKINE
Very glad that my daughter’s erratic sleep schedule led me to sign up for the Q yesterday. It is great to be with a fresh group of guys and see life outside the Shire. Let’s go get that Q calendar filled up for the next couple weeks. There are plenty of guys willing to co-Q, so reach out and do it. You wont regret it!
Until next time,
CCR
B. O. M. B. S. in the Boro
11 HIM showed up despite a pending torrential downpour on the radars. YHC rolled up to some MC about the weather/YHC’s encouraging er threatening text messages/new groupme thread. Despite the ominous feeling in the Boro YHC started promptly with obligatory laps around the square.
Lap 1-Normal
Lap 2-Politician
Lap 3-Run/Side Shuffle
After lap 3 picked up LIFO Gambino. YHC sensing the Barometric pressure drop thanks to overly sensitive sinuses and pre-arthritic knees directs PAX to mosey to the parking garage to drop B. O. M. B. S. on the PAX.
Just before WOR Bottom drops out and much MC about YHCs timing on getting PAX to the deck prior to
WOR
GMs-IC x 10
SSH- IC x 20
WMH + BACF x 10
WMH + BACR x10
Squats slow and low x 10 IC
Partner Work: B. O. M. B. S.-Partner 1 runs up first Parking deck level and back while partner 2 completes exercises flip flop until finished.
B-Burpees x 50
O-Overhead Arm Claps x 100
M-Merkins x 150
B-Big Boy Sit Ups x 200
S-Squats x 250
Tclaps to the random guy driving through the parking deck who decided to play the theme song to rocky to encourage us along the we. He wins the day no matter what else happens. Ace said he was a guardian angel as he had disappeared by the next lap.
Mary
Box Cutters x 10 OYO
Ankle Grabbers x 20 OYO
Flutter Kicks x 20 IC
Time
COT
Bullhorn:Get on the groupme thread-We hope it streamlines COM for Boro PAX