Backblasts

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Hobbling Gobbler

Hobbling Gobbler
Temp: 50
Gloom Factor: Nil

PAX: Floppy Disk, PSL, Yard Sale, Rug Doctor, Breadsticks, Crab Legs, Siri, Michelin Man, Cowboy, Old Hickory, D’Frost, BnB, Bagger Vance

QIC: N/A

Disclaimer : less of a disclaimer and more of a route review which some paid more attention to than others.

THANG : 5 Mile loop around Lipscomb towards Hillsboro HS back up Belmont down Paris and down Lealand to StartEx.

NMM : Some ran faster than others, some ran farther than others and some just ran. Hope this will continue on for years to come. Next year, YHC will post some flags at the turns and possibly print some cheap, heavy cotton Gildan tees.

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III Pillars – 11.23.21 – Thanksgiving History

Conditions: A crisp 25º, extremely clear, stars shining brightly

QIC: Toothless

PAX: Cowboy, Moneyshot, Rocket Mortgage

A stalwart 4 PAX gathered this morning in the cold dark gloom to get better together and learn a bit more about the upcoming holiday.

Warm-o-rama

  • 21 x Side Straddle Hops (first Thanksgiving was in 1621)
  • 10 x Quad stretches OYO
  • 15 x High Knees
  • 10 x Willy Mays Hays OYO
  • 15 x Butt Kickers

The Thang

0535

Run to the Lipscomb parking garage, a little over 1/2 a mile

0540

It was in 1863 President Lincoln declared Thanksgiving a holiday (although federal holidays as we think of them with time off and bank closures had yet to be established)

  • 1 x Run out, start the next exercises heading back
  • 8 x Lt. Dans
  • 6 x Standing broad jumps
  • 3 x Burpees

50 LBC’s at the halfway point for heart rate recovery

Rinse and repeat x 8 until 0555

Run back towards post, stop at swing set at school roundabout

0600

Give thanks for the harvest our bodies have reaped at GHP, also pay homage to the 50 settlers out of the original 100 aboard the Plymouth bound ships who survived to the first harvest festival we now recognize as Thanksgiving.

  • 15 x Decline merkins at long swing sets
  • 20 x J-Los on tennis courts
  • 25 x Incline merkins on picnic tables
  • 30 x LBCs at far playground
  • 35 x Dips at corner bleachers
  • 40 x Two count flutter kicks at entrance corner
  • 45 x Single count euro steps at gate
  • 50 x Carolina dry docks at post

A quick coffeeteria was shared before PAX loaded up togo containers for the day ahead.

Prayers for safe travel for all and for good health as we visit loved ones. I’m so grateful to have the chance to workout and be in community with you men week in and week out, and as always it was an honor to lead!

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III Pillars – 11.09.21 – “School Ties”

23 PAX participated in a field trip to the birthplace of III Pillars, St. Paul Christian Academy. Q instruction was cloudy at times, but the skies were clear and the coffee was hot!

QIC: Princess Aurora

PAX: Bicentennial Man, Cowboy, Cunning Linguist, Detox (FNG), Dr. Rupp, En Fuego, Gables, Grisham, Harbaugh, High Flyer, Howitzer, It’s Just Lunch, Moneyshot, Oatmeal, Pumpkin Spice, r/Eddit, Red Tees, Silver Medal, Sooner, T-Cell, Tater Hole (WL – Hickory, NC), Toothless

THE THANG:

Moderately brief welcome and mosey around parking lot with moving disclaimer on the way over to the field for COP:

  • SSH x 14
  • LBAC x 12 F/R
  • SnL Squats x 10
  • WMH x 10

Just like St. Paul, today’s workout was built on three pillars:

Academic Excellence

How do we measure our knowledge attainment in school?  With tests, of course! So YHC gave the PAX a test of their own. In this case, a modified version of the Army PFT. PAX partnered up for administration of the following:

  • 2:00 Max Push-Ups
  • 2:00 Max Sit-Ups
  • ~300 yard shuttle (10 x 30 yd shuttle run for time)

Test complete. Everybody passed. Barely.

Passion for Christ

Galatians 6:2 ESV: Bear one another’s burdens, and so fulfill the law of Christ.

Our next segment was inspired by the above verse, and PAX divided into groups of four to complete 200 Burpees as a group. Plenty of huffing and puffing, but lots of teamwork to pick up the six and see that all reps were completed.

Leadership Development

Our final segment took us to the bottom of Bernie Hill off the side of the track. While one PAX performs Crawl Bear/Bernie up to the gate, another leads the PAX in Mary exercise of choice. Next man up picks his replacement leader and so on until time.

Mosey back to flag for one burpee and COT.

MOLESKINE:

Welcome to FNG Chad Elkin aka Detox and Tater Hole visiting from Hickory, NC. It was an absolute pleasure to lead the crew at this AO. With some who had not yet experienced III Pillars at SPCA and several Kotters on hand for the workout, the energy was high and the reunion was sweet. Looking forward to more workouts with these guys and involving even more SPCA dads.

BULLHORN:

Michelin Man on Q next week!

PA out.

 

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Bomber 11-5-2021: Reviewing 5 Core Principles on the Q’s 4th

A chilly morning with the season’s first signs of frost greeted 21 HIM on the 4th anniversary of YHC showing up in the gloom, nearly falling out by the time Hambone finished his Warm-o-Rama, and deciding to keep coming out to this rag tag bunch of dudes for the next 4 years.  With many new HIM from the past few years around, I realized we hadn’t had much talk of some of the F3 basics.  So today, YHC (using a highly coordinated playlist) reviewed the 5 F3 Core Principles.  Giddy-up!

PAX:  Bad Boy, Black Lung, Blue Mule, Crablegs, Crawlspace, Cub Cadet, Firefox, Hambone, Hi-Viz, McAfee, Michelin Man, Natural Ice, Porcelain, Pumpkin Spice, Princess Aurora, Right Said, Siri, Spinal Tap, Supernova, Tool Man, Vector (QIC),

Conditions:   Frosty, 32 degrees.

Disclaimer given and then mosey up hill and down to the McCabe Rec Center for the Warm-o-rama:  
LBAC x 10, RLBAC x 10, WMH x 10 OYO, Good Mornin’s x 10 OYO

F3 Core Principles:

#1:  Workouts are free of charge.
Song: “I’m Free” – Soupdragons
Hold Air Chair until the word “free” noted in the song –> then do 1 burpee

#2:  Workouts are open to all men.
Song: “The Man” – The Killers
Stationary lunges until the word “man” noted in the song –> then do 1 jump squat

#3:  Workouts are held outdoors, rain or shine, hot or cold.
Songs: “Blame It on the Rain” – Milli Vanilli (or at least lip synched by them)
“Walking on Sunshine” – Katrina and the Waves
“Heat of the Moment” – Asia
“Cold as Ice” – Foreigner
DORA with partner:  100 Pull-ups, 200 WWIs, 300 Squats

#4:  Workouts are peer led with rotating leaders.
Song: “One Thing Leads to Another” – The Fixx
DIDs on the wall for duration of the song – 20 Dips, 20 irkins, 20 dirkins (repeat)

#5:  Workouts end with a Circle of Trust.
Songs: “Circles” – Post Malone & “A Question of Trust” – Billy Joel
Mary PAX Choice — a lot of goodies including Crunchy Happy Frogs to honor T-cell in his absence

COT:

  • Praises for Bad Boy and M 10th anniversary!
  • Sincere thanks to the HIM and F3.  F3 has been far more formative for me than I could ever imagine 4 years ago. Being an HIM, inspired by all of you, has made me such a better person and leader. Keep pushing and inspiring me and each other. #ISI

SYITG,

Vector

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Titan – 11.3.21 – “The World Is A Vampire”

14 PAX (plus 1 runner) took the DRP and posted at Titan for a Smashing Pumpkins-inspired beatdown delivered by YHC.

PAX: Black Lung, Blue Mule, Crablegs, Crawlspace, DFrost, Dry Rub, Hambone, Michelin Man (runner), Porcelain, Right Said, Salpal, Siri, Tim The Toolman, Wood Rider

QIC: Cunning Linguist

Gloom Factor: Low to medium, depending on how you feel about the cold.

INTRO:
YHC arrived to Titan just in time to deliver the 1MW. At 0530, YHC gave a slightly verbose Disclaimer, and then we did a Mosey around the loop in front of the Parthenon for WOR.

WOR:
15 x SSH
10 x LBAC
10 x rLBAC
12 x WMH
15 x SnL Squats

YHC then led the PAX to the halfway point of the loop and provided details about THANG 1 — a Smashing Pumpkins-themed workout, given that we are past Halloween, and it is fair game to smash all of the remaining pumpkins that we see in our neighborhoods, right?!

Ahem.

According to Porcelain, it’s against the law to smash pumpkins, so please DO NOT DO THAT.

Anywho…

We performed the following in letter pairs (first two were the SM, then the AS, then the HI, then the NG — same process for the word ‘Pumpkins’), running half a lap in between each pair of letters.

THANG 1:
The SMASHING PUMPKINS Routine
All OYO
20 x Squats
20 x Merkins
20 x Air Press
20 x Squat Jumps
20 x Hillbillies
20 x Imperial Walkers
20 x Nerkins (Knuckle Merkins)
20 x Gorilla Hummers

20 x Pickle Pounders
20 x Ups (V-Ups)
20 x Merkins
20 x Press (Air Press)
20 x Kicks (Flutter Kicks)
20 x Iron Mike
20 x Nerkins
20 x Squats


Next, YHC led the PAX to the other side of the Parthenon for THANG 2

THANG 2:
DIDs and Step-Ups
15 x Dips
10 x Incline Merkins
5 x Decline Merkins
50 Step-Ups (25 per leg)

The PAX appeared to be getting stronger here. It’s bizarre. It must have something to do with the power that is deep within the Parthenon. Noticing this, YHC felt obliged to deliver a 3rd THANG.

THANG 3:
Bear Crawls/SSH/Lunges/SSH
PAX partner up and Partner 1 performs Bear Crawls along pathway to street while Partner 2 does SSH, then upon Partner 1 completion, they perform SSH while Partner 2 Bear Crawls to the street.
Reverse was Lunges and SSH.

With approx. 7 minutes left, we ran through the Parthenon to the other side for MARY.

MARY:
Dealers Choice, Clockwise.
15 x Happy Crunchy Frogs
50 x Flutter Kicks (Black Lung FOR THE WIN!)
25 x WWIIs
20 x Alabama Prom Dates
25 x Freddie Mercury
20 x J-Lo
20 x Alternating Heel Taps (shoulders up for this)

End of Workout at 0615

COT/BOM

BONUS: WE HAD MINUS3 SHOW UP FOR CAFE PRIUS!

MOLESKINE:
Always an honor to lead, and as usual, the Men of Titan put in a fantastic effort this AM. Thank you for letting me take point this morning.

BULLHORN:
Prayers of congratulations for Salpal and the M for a successful 1st trimester — prayers of blessings for the future!
Prayers of congratulations for DFrost completing his PMP Certification — you’re a BFD now!
Welcome back, Minus3 — we always encourage those who are injured to show up for the workout and/or coffeeteria! 
Keep showing up!


See you all on the flip side.

-CL

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21 Oct 21

6 Essential Functional Movements / Cardio EMOM

TEMP : 50ish
GLOOM : High

PAX: Spandex, shocker, Dan & Dave, black widow, Hambone, TOGA, Red Skull, Bagger Vance, whale water, match stick, Barely Legal, juicy juice, glow stick, Einstein, Yogi, September
QIC: BV

Disclaimer Claimed 0530

WOR : Mosey to Bus Loop with some Side Shuffle, Bear Crawl and Bernie mixed in.

THANG –

BLOX
Hairburner
Reverse Hairburner
Drag (R/L)
Dead Lift
Right shoulder carry
Swings
Left Shoulder Carry
Curl/Press Lunge
Bear Hug Carry
Rows (R/L) x 13 Sgl ct

EMOM
Shuttle Run (5-10)
Skips/Bernie (10)

MARY
Plank
Scorps
Reverse Scorps
APD
High plank foot in hand R/L

TIME

NMM: First 413 Q in 8 weeks or so. Good crew over there. JJ & WW back in the mix this time; their really leading well over there.
As we age, we need to be sure that functional movements and mobility are a large part of our routine. Hence the days work.
Tunes : Roku Erickson “Halloween 197-1981. Punk Pioneer.

YHC,
🎒🐜

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PurpleCow – 2021/10/18 – 40th Birthday Bash

PAX: Toga, Blackwidow, DoubleCheck, Umbrella, Offshore, House on the Praire, Venus, Red Skull, Not a Sport, Wedding Singer

QIC: Boone’s Farm

Conditions: Perfect

WOR:

Mosey to BHS football field, 1 lap around track

  • SSH x20
  • LBAC x10 F/R
  • Squats x10
  • Air Presses x10
  • Merkins x10
  • Scorpion

Thang:

Line up on back of end zone:

  • 10 squat jumps,
  • 40 yard sprint
  • 19 merkins
  • 40 yard sprint
  • 19 LBC
  • 40 yard sprint
  • repeat x3 substituting for LBC American Hammers, Flutters IC, APD
  • run 1 lap

RnRx3

Mosey back to parking lot

Great effort by all this morning. Prayers for healing for Wedding Singer’s wife’s cousin in hospice for mercy and peace for him and family.  Praise for Umbrella’s niece health.  Appreciate y’all helping me celebrate my 40th.  Appreciate y’all

Always an honor,

BF

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Bomber – 10.08.2 – “5 x 5 x 5”

‘Twas a beautiful Friday morning for YHC’s long-awaited return to Bomber, and, for 12.1 PAX, two miles of shuttle runs seemed the most appropriate way to celebrate.

QIC: Princess Aurora

PAX: Bad Boy, Booger, Crawlspace, Cub Cadet, Cunning Linguist (*very* LIFO), McAfee, Michelin Man, Puddle, Rico Sauve (Tallahassee), Salpal, Sooner, Vector

THE THANG:

Mosey around the upper lot and circle up for COP:

  • SSH x 20
  • SnL Squats x 15
  • LBAC F x 15, Hold for :30
  • LBAC R x 10
  • WMH x 10

Count off in 5s then quick mosey down to playground to explain the 5 x 5 x 5. 5 stations, 5 reps of each exercise followed by suicides escalating shuttle runs with 5 touch points. Rotate stations after 5 minutes. Stations are

  1. Hand Release Merkins
  2. Pull-Ups
  3. Carolina Dry Docks
  4. Irons Mikes (5 ea side)
  5. Ab “Swingouts” (ab rollout using swingset)

Mosey back to flag for Mary:

  • “Liftmasters” x 10 ea side (on six with right leg extended, left foot crossed over knee as if preparing to stretch left glute, raise right leg as high as possible)
  • Partner up for Six Inches and Leg Lift Overs (taking name suggestions). P1 extends legs to hold six inches while P2 extends legs to one side of P1’s feet and lifts over to other side for 10 reps each side. Flapjack. RnR.
  • People’s Chair until time

COT/BOM

MOLESKINE:

Good to be back in the saddle after a long layoff due to injury and rehab. Thanks for shuttling your way to fitness.

BULLHORN:

TAPs for Quinns, the Parents Hartley, Mrs. Saling, and mental health.

Cub Cadet Campfest this Friday, Oct 22. See slack for details.

PA out.

 

 

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300

18 October 21
Temp: 46
Gloom: Moderate
PAX: WFAG, CCR, Cinderella, Yard Sale, A/R, Big Perm, Grisham, Movin On Up, Bagger Vance
QIC: BV
0530 – Disclaimer Claimed

Bus Loop
WOR –
SSH x 13 IC
IW, HB, BAC (F/R), Phelps, Scorps X 10 IC

THANG
I
300
(25) Pull Ups
(50) Deadlifts w Block
(50) Merkins
(50) Box Jumps
(50) Knees to Chest w Block (L/R/C)
(50) Thrusters w Block
(25) Pull Ups

II
Push, Pull, Carry
Hair burners
Reverse Hair Burners
OH Carry
Chest Carry
Farmer’s Carry (R/L)
(5 Squats between each)

6’ O’MARY

TIME

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Stonewall – 10.9.21 – “Imprompt-Q”

3 HIM (+ 4 runners) got after it on a Saturday morning and posted for a mildly creative beatdown that was (prior to 0600 hours) completely unplanned.

PAX: Breadsticks, Zalinsky (WL from The Rock aka Rock Hill AO)

Runners: Black Lung, Cowboy, Deep Dish, Michelin Man

QIC: Cunning Linguist

Gloom Factor: Mild. Low dew point and a temp of 65 degrees made for rather exquisite weather conditions.

INTRO:
YHC arrived about 10 minutes early and found traveling salesman Zalinsky from Rock Hill in town for a wedding. Breadsticks and others appeared in time for the 0600 kickoff.

At 0600, YHC gave a condensed version of the Disclaimer and then set off on a Mosey to the Gale Lane Community Park for our Warm-O-Rama.

WOR:
15 x SSH
10 x LBAC
10 x rLBAC
10 x Imperial Walkers
10 x Hillbillies
10 x Good Mornings OYO
12 x SnL Squats

Given that there was exactly 3 of us, we performed a modified DORA for THANG 1 (and thanks to Zelinksy for the creative input on this one)

THANG 1:
DORA 1-2-3
Partnered up as a trio
150 x Merkins
300 x LBCs
450 x Squats
Between each movement, mosey to halfway point around the loop where one person did LBCs (uncounted) and the previous LBC person would then run the reminder of the loop.

Upon completion, countdown from 30-1 was called out, then we moseyed back to STARTEX for THANG 2.

THANG 2:
Real American/Merkin Routine
YHC grabbed his phone from his ride and played Rick Derringer’s classic “Real American”
During Verse 1, Overhead Press AMRAP
During Chorus 1, Real Merkins AMRAP
During Verse 2, Windmills AMRAP
During Chorus 2, Real Merkins AMRAP

Another 30 second countdown, then mosey to the corner of the park nearest the intersection of 12th Ave S and Kirkwood for THANG 3.

THANG 3:
Simple Sprints
One PAX run from the bridge to end of the path where the walkway does a zig-zag/switchback.
The other 2 perform Lt. Dans while waiting their turn.
End when all 3 have their turn to sprint.

At long last, a sprint to STARTEX where we had approximately 5 minutes to spare and witnessed the runners returning just in time to join us for MARY.

MARY:
All IC
10 x LBCs
10 x Happy Crunchy Frogs
10 x American Hammers
10 x Freddie Mercury
10 x Alternating Heel Taps
10 x Alabama Prom Dates
10 x Flutter Kicks

COT/BOM

MOLESKINE:
Always an honor to lead, and as usual, the Men of Stonewall put in a fantastic effort this AM. Thank you for letting me take point for an hour!

Welcome to F3 Nashville, brother Zalinsky from THE ROCK aka Rock Hill. It was a pleasure meeting you and having you in attendance today!

BULLHORN:
TAPs for all families (including the Michelin Man family) that are experiencing various health challenges right now.

YHC encouraged everyone to make outreach to those who have gone “radio silent” lately. 



See you all on the flip side.

-CL