Backblasts

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Constant Cardio!!

Gloom Factor: Dark and mysterious… (:-o)

Pre-Party PAX: Kermit, 3rdDegree, Creeper, Staples, MicDrop

Pre-Party Workout: 5 burpees + 5 Pull-ups, on the Minute (10x sets)

Main Event…WHOOOOOOOOOOO (just for you Creeper, 😉

PAX: 14 Strong…Tebow, 3rdDegree, Typo+, GlennGary, SexEd, ProfessorX, Stats, Creeper, Nimbus, CheeseWhiz (aka Bromage), Kermit, Staples, HotnReady, MicDrop

Disclaimer and Warmup

SSH x 15 // LBAC Forward x15 // LBAC Backwards x15 // Good Mornings x5 // Willie Mays Hays x5

THANG…Que the Medic and Halloween mix!!

In between each group of exercises PAX had a mosey down & politician back//plank and wait…..

10 Burpees // 20 Merkins // 30 Apolo Ohno’s // 40 Imperial Walkers // 50 WWIIs // 60 Plank Jacks // 70 Squats // 80 Butt Kickers // 90 second Plank hold // 100 Jumping Jacks

MOSEY to PressBox … (Speed bump) 10 Burpees

MOSEY to Mill Creek Brewery Parking Lot…Line up, 1x BearCrawl // 20 merkins // 1x High Knees

MOSEY to Bridge … BearCrawl to parking lot // Lunge Walk to Ball fields // Speed Bump…20 Flutter Kicks….

MOSEY to PressBox … 10 Derkins // 10 Inclined Merkins

MOSEY to Parking Lot .. 40 Freddy Mercury’s

FINISH

Prayer Requests: LMP’s Wife // Praises: MicDrop’s son accepted Christ // Announcements: Gauntlet — November 9th // FitTest — November 23rd // 2ndF opportunity today with MicDrop downtown…message for details

POST-Party by 3rdDegree: Attendees…MicDrop, 3rdDegree, Nimbus, HotnReady and Creeper

Workout: Dwarf Kick Left, Merkin, Dwarf kick Right, Merkin (X10)

Coffeteria: Provided by Tebow…. it was a lively discussion which included, but not limited to, facts (loose facts) on theology, Presbyterian vs. Pescatarian, medical exam descriptions, song lyrics, Cassette Tape Albums, and many more wonderful, mind opening, deep conversations…

Thanks for letting me lead fellas.  Always a pleasure.

In Christ, MicDrop

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Jack Webb mutation

PAX:
Not A Sport, Black Widow, Penny Loafers, Tiny Dancer, Boone’s Farm, Leatherneck, yours Qly Tampa Libra.

WOR:
SSH, WMH, Good Mornings, Imperial Walkers, Inch Worms

THANG:
Mosey with an assortment of coupons (cinderblock, kettlebell, ruck, bumper plate) to the football field. YHC followed Leatherneck the hard way over the fence while the rest of the PAX simply walked through the open gate. All PAX tested their gut and squeezed through the next fence which was actually closed and locked.

Exercise 1: YHC created a variation of the Jack Webb (1:4) as follows: 1 merkin-jack, 4 air press, 1 Lt Dan. 2 merkin-jacks, 8 air presses. 1 Lt. Dan…up to a 10 count on the merkin-jack. The air got pretty heavy starting around 20 reps.

Exercise 2: Partner up on the track.

P1: Run a loop
P2: Squat hold with coupon
Swap

Loop / Coupon overhead hold. Swap.
Loop / American Hammer with coupon. Swap.
Loop / Chest press (standing 4-count: press out, in, press incline, back in). Swap.

Exercise 3. Incline Jack Webb (1:4) on a set of bleachers.

Mosey back for a quick MARY: Captain Thor x 15 oyo.

COT:
Oprah approved book club this Friday. Tampa family movie night this Sat, invite to follow. Prayers for Dilly’s wife’s uncle. Penny Loafers bride is Cancer free Praise the Lord!

Purple Cow is a fantastic AO with an even better collection of PAX. Humbled to fight along side you all in this battle and grateful for the opportunity to lead this morning.

 

 

 

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Gauntlet Schmauntlet

October 27, 2019 — The Forge , Nolensville, TN

Gauntlet Schmauntlet. 

Gautlet is on the horizon and dang I’ve noticed my endurance dropping since getting busy with other things and letting my guard down –missing some workouts and a whole lotta running. Soooo, let remedy some of that and get ready for Gauntlet at the same time.

PAX in attendance:  3rd deg, (Q) Little Miss Piggy, Huggie, Typo +, Stats, Glen Gary, Sparta, Numbtucks, Tebow, Staples, Kermit  (11 PAX)

Conditions — started off with a few drops of rain but quit…a teeny bit wet but great temps

Pre-Party:   Numbtucks, Third Deg, and Staples met at 5:15 for some rucking good, yet admittedly less planned, times

 

Warm-up/Disclaimer:   Circle up —  stretch something you want OYO, Toy Soldiers OYO,  Michael Phelps OYO, BAC IC each way

Gauntlet requires some endurance, and longer distances running than some of the group may be accustomed to, so we’ll start this off right…

Thang 1:                 2 mile run 

Kermit wanted to swing by the front of the school entrance where they were prepping for the Nolensville 10 miler, cause he wanted to creep on some man that he likes up there, but lucky for that guy he wasn’t there when we went by.  Mumble chatter started off nicely, though, on the run, as we headed back to the football field where the second mile was completed on the track. This allowed us to incorporate an interval-esque type training, where PAX where intstructed to push their speed on the straights and then recover a little slower on the curves. The first PAX finished were to go back to those who were trailing and help get them to the finish line.

Mini-Thang 2:                Tractor Tires   

3 tires, 3 groups — flip them from goal line to the 50 yd line, taking turns but quickly

Thang 3:               Four Corners

Four groups go to four corners of the football field.  Each group selected an exercise for that corner location– we had burpees, WWI, starfish, and iron mikes.  Do 20 reps and then mosey to the next corner. However, the MOT is via bleachers on both of the sides of the field (run up and down at each aisle), and to get from one side of the field to the other, PAX did bear crawl and crawl bear on the first lap, then crab walk and bounding for the second lap.
2 laps around

Mini-Thang 4:            Tractor Tires 

We gotta put em back where we found em.  3 groups again and flip them all the way back

Mosey:  back to the center of the field and circle up!

CoT/Numbers/Names !
Prayer:
– Kermit – praise he sold the Blue Monster and he’s in his new home; pray for adjusting and moving into the home
– Soccer Mom still needs prayer coverage and support
-Keep praying for Typo +’s acquaintance whose child just diagnosed with leukemia (ALL)
-Numbtucks is working with a couple getting a divorce and needs prayer support for it and for the couple
– Praise by 3rd Deg for intuition on a case with a young child that could have been fatal
– LMPs wife did have an ultrasound and found a swollen lymph node at the collarbone area on same side as her prior breast cancer so will be having it biopsied next week — pray for peace and that it is not a reoccurrence

Announcements:

-NEW NANTAN coming soon!  Big thanks to 3rd Deg for all of his amazing leadership since starting all these shenanigans in Nolensville !
– Gauntlet coming up in a few weeks
– Don’t forget about the Fit Test challenge on 11-23-19

Coffeeteria brought to you by YHC and Tebow.   great Cauffy-tawk again brothers !   

 

—Little Miss Piggy (wooo pig sooie!)

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The Citadel – 10/26/19 A Sloppy, Swampy, Slosh

3 HIM came out in a warm drizzle to get after it this morning in the puddles and mud of The Citadel.

PAX: Reveille (QIC), Laff Track, and the newest Lebanon FNG – the Jedi MacGyver (J-Mac)
Shovel flag meet up and disclaimer with a very short mosey to the shed for WOR.

Warm-O-Rama
• X30 SSH
• x15 Baby Arm Circles front
• x15 Baby Arm Circles back
• x10 Willie Mays Hays
• x10 Slow/low Squats
• x10 Merkins

Thang
Started off with a mosey to various benches around the track for DIDs.
• X20 Dips
• x15 Incline Merkins
• x10 Decline Merkins
Total of 3 benchmarks. Then we reversed it, but with the following:
• X20 Lunges
• x15 Air Squats
• x10 Bulgarian Splits

After that, a short mosey to the parking lot for a circuit. 2 minutes at each station.
• Station 1 – LBCs
• Station 2 – Jump Squats
• Station 3 – Merkins
• Station 4 – Burpees

Short break with an Indian Run across the entirety of the parking lot, then back for another round of the circuit.

Closed out with a round of Mary
• X20 Flutter Kicks
• X10 Big Boy Situps
• X10 Freddie Mercuries
• X10 Hello Dollys
• X10 Alabama Prom Dates
• These were negated by Laff Track and instead turned into a solid minute of planking to close out. (careful what you ask for)

Mosey back to the shovel flags for COT.

COT:
Welcome to our FNG now named J-Mac.
2 for coffeeteria at Split Bean after wrapup.
It was an honor to lead you all!

SYITG
Reveille

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From 30K Feet – Balls and Belly

The Gloom – Low 40s w/Moisture on the Ground

PreParty – Staples & Creeper

PAX: Staples, Creeper, Professor X, ShowMe, GlenGarry, Nimus1500, Stats, Secret (4 year break, but not FNG), Huggy, Old Hickory, CheeseWhiz & Who’d I miss?

Scattered Warm/Disclaimer – Showme lap, stretch something on your own, 20x SSH & low and slow merkins – Medic was so loud, nobody would’ve known what I was saying i

Thang 1:

THE BALL SACK – Fill in edition

  • Ball Handler – Staples
    • Reverse Lunge Walk – 26 Jump Squats
  • Ball Handler – GlenGarry
    • Crab Walks – 16 Iron Mikes
  • Ball Handler – Stats
    • Revers Lunge Walk – 26 WWI’s
  • Ball Handler – Professor X
    • Bear Crawl – 20 Something SSH
  • Ball Handler – Old Hickory
    • Bear Crawl – Some amount of something
  • Ball Handler – Secret
    • Bear Crawl – 11 Burpees (Almost had 30, Q voided the pull as a duplicate)

There may have been more, but the ball handlers all looked the same in the dark.

Mosey to the field house

Thang 2:

PARTNER UP: Wheel-Barrows (Barrels for 3rdDegree) up the stairs – Bear Crawl down the hill and switch – 6 mins

Crawl Bear up the Steps – Bear Crawl Down the Hill – 5/6 mins

Thang 3:

For the Planned Section of Today’s Workout, a New Ab Circuit.

1 Minute of Each Exercise, with 10 Second Breaks Between

  • Switches
  • High Plank
  • Floating Starfish
  • Push Planks
  • Reverse Crunches
  • Dwarf Kickers
  • Standing Oblique Crunches (30 secs per side)
  • Wine Mixer
  • WWI
  • Beast Planks
  • Side Crunches (30 secs per side)

Thang 4:

With just enough time left, we got in an Indian Run around the track back to the parking lot so we could listen to the latest edition to my playlist, “Old Man Jones”.  It was thoroughly enjoyed…

Stats peeled out to find our modifying newcomer and made it back just in time to count of. (Way to go Stats!)

PostParty by Huggy – 24 Merkins & 24 Jump Squats

COT – Talked about C4.  Confidence in anything is a process, whether at F3, work, home or anything.  To gain Confidence in something, you need to have the Courage to start, Consistency to build Competence and that will lead you in to Confidence. (ShowMe was feelin’ it through this brief word and it fired me up)

Moleskine:

·      The mumble chatter is greatly impacted when 3rdDegree and Numbtucks aren’t present, but we had some moments.

·      I let a few pop songs slip into the mix and it almost derailed the whole workout, it won’t happen again!

·      3rdDegree has us well conditioned for Bear Crawl bridge, everyone slowed almost to a stop and looked back as we passed the bridge on the Indian run back to the parking lot.  If only we had time…

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Stay in the Flow

PAX: Money Shot, Cowboy, Red Skull, Bagger Vance, Big Stick, Yard Sale, Frugal MacDoogal, Toga (QIC)

Eight strong got after it this morning with some fun and exciting new kettlebell  flow exercises.  Here’s how it went down.

Mosey to gym to collect kb’s.  Form-up at the base of the auditorium steps for the following:

Modified Dora: Partner up for P1 to execute the following while P2 executes alternating waiter’s carry and farmer’s carry of kb.

  • 50 merkin rows
  • 100 squats
  • 150 weighted situps
  • 200 kb swings

Circle up for kb flows with repeat x2=

  • kb dead lift to drop squat x10
  • kb curl to halo x10
  • kb clean to twisting press x10
  • kb bridge press and over x10

Mosey back to the lot for some quick Mary then COT with Bag of Ants taking us out.

Announcements: See rucking and CH channels for info on St Jude ruck training.

Thanks to everyone for entertaining the new exercise!

Stay Classy,
Toga

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Do you like Leg Puns…..No, I can’t STAND them…

Pre-Party: 3rdDegree, Staples, Numbtucks, Nimbus, Creeper ///             5pullups and 5 burpees per round; 9 for sure, maybe 10 rounds total

PAX: Profeesor X, Tebow, Stats, Creeper, Gaylord, Typo+, Numbtucks, Nimbus, Barney, 3rdDegree, GlennGary, OldHickory, Netflix, Staples, ShowMe, MicDrop

Warm Up: Intro, Disclaimer /// SSH x20 // LBAC X20, forward and reverse // Good Mornings x5 OYO // Willie Mays Hays // Calf Stretches

MEDIC MIX … LEG jams

The THANG 1

  • Phase 1 … 25 Iron Mikes per PAX // Partner High Knees to Far Light /// Both PAX complete this SET
  • Phase 2 .. 50 Lunges (completed together) // Partner BearCrawl -> CrawlBears back
  • Phase 3 .. 75 Calf Raises (completed Together) // Partner Skanks to Far Light
  • Phase 4 .. 150 Squats (Completed Together) // Partner Politicians to and fro

MOSEY to Shelter

Thang 2

  • Merkins // SQUATS // DIPS
  • 10 — 10 — 1
  • 9 — 10 — 2
  • 8 — 10 — 3
  • 7 — 10 — 4
  • etc…

MOSEY

BearCrawlBridge -> CrawlBear back across

Mosey to Parking Lot … Close with a ROUND of SALLY up/downs

Thanks for letting me lead fellas.  Have a great day! — MICDROP

POST-Party: MicDrop, Barney, Gaylord, 3rdDegree, ShowMe, Creeper // WheelBarrow crawl -> light to light, each partner does 1 length

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Route 66 to Paula Abdul’s Place

GLOOM FACTOR: what gloom?

Bearway to Heaven Pre-Party – Snowball, 3rd Degree, Numbtucks and YHC

Main Event PAX: Snowball, MicDrop, Professor X, 3rd Degree, Typo+, Numbtucks, FNG (Jeeves), Huggy (QIC)

Show me lap, disclaimer

Circle up for:
SSH x 15
Imperial Walker x 15
LBAC fwd x 15 DO NOT RECOVER
LBAC bwd x 15 DO NOT RECOVER
Moroccan nightclubs x 15 RECOVER
Merkins x 10 OYO

Thang 1
Route 66
Mosey from the parking lot down Newsom Ln to the back school entrance.
At the first lightpole do 1 burpee, second lightpole do 2 burpees, etc. til we hit Rocky Fork. Got to round of 11 burpees (grand total of 66 *gasp*). Pick up the six or fall in for Mary exercises til all-in.

Thang 2
PAULA ABDUL
Mosey back to the flag and line up.
Sprint up 2 parking spaces, do 2 burpees, back peddle 1 space, do 1 burpee, sprint 2 spaces, etc. Flag to far lightpole. Pick up the six or fall in for Mary exercises til all-in.

Mosey to the school entrance.
One end of the overhead canopy to the other and back: bear crawl, crawl bear. Then crab walk, walk crab. Pick up the six or fall…..….

Three quick sprints from school entrance out to Rocky Fork and back.

Find a spot along the wall, two minute people’s chair (wall sit) hold and two minute BTTW hold. Three Merkin penalty for dropping.

Mosey to flag
High plank, right arm up, 10 oblique dips. Left side.

And done. Great morning.

CoT
Count-o-rama, Name-o-rama (Welcome, Jeeves!)

Announcements:

    • ICC coming to a close soon.
    • Gauntlet 11/9. Launch at 0530 from the Forge.

YHC took us out with a prayer. Helluva morning today, HIMs!

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The Citadel – 10/19/19: The Doors are Open

7 HIM came to open the doors to the Citadel in Lebanon on Saturday. 

PAX: Reveille (QIC), Vector, Red Skull, Princess Aurora, Cunning Linguist, T-Cell, and Lebanon’s first FNG – Laff Track.

Double shovel flag meet up and disclaimer with a very short mosey to the grass for WOR.

Warm-O-Rama

  • x10 Windmills
  • x10 Baby Arm Circles front
  • x10 Baby Arm Circles back
  • x10 Seal Claps
  • x10 Imperial Walkers
  • x10 Hillbilly Walkers
  • x10 Merkins
  • x30 SSH

Thang

Q started off with a very non-descript piece of paper with the words Wheelbarrows to ATMs to BOMBS WOKE. This paper got left at the park so my only assumption is the cops were called after we left.

Pax split into partner teams for a Wheelbarrow Derkin walk to a pavilion about 50 yards away. Once there we shifted some tables for two rounds of table dancing at Coyote Ugly. This was followed by ATMs.

  • 15 Alternating Shoulder Taps
  • 10 Tempo Merkins
  • 10 Merkins (patty-cake style)

Setup for 11s with Manmakers and Burpees. After 1 round these changed to Squats and Lunges because of my own injuries. Once finished, our teams got WOKE.

  • 50 Werkins
  • 100 OH Press
  • 150 Flutter Kicks
  • 200 Alabama Prom DatE
  • Partner runs to the track and back while the other works

 Finish up with a round of BOMBS

  • 50 Baby Arm Circles
  • 100 OH Claps
  • 150 Merkins
  • 200 Big Boy Sit-up (easily confused with WWIs)
  • 250 Squats
  • Partner runs to the track and back while the other works

Mosey back to the shovel flags for COT.

COT:

Libeery on the 29th. Details on Slack.

Welcome to our FNG now named Laff Track.

100% coffeeteria at Split Bean after wrapup.

Thank you to the Nashville Pax for coming out to support the launch! It’s humbling to see myself surrounded by men willing to take on challenges and wake up earlier than they should to come along beside me while this new region gets off the ground.

It was an honor to lead you all!

 

SYITG

Reveille

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Westeros 10-21-2019: Spooky Things Afoot

13 HIM emerged into the gloom for a frighteningly spooky workout.

PAX:  Vector (QIC), Hi-Viz, Harvey Updyke, Cub Cadet, Crablegs, Drago, Bicentennial Man, Siri, Blue Mule, Porcelain, BnB, Reveille, DFrost [T-cell had HC’d but it appears the zombies ate his brains before he could make it safely to Westeros].

Conditions:   65ish degrees, light  breeze,  creepy cloud cover  . . . so basically, perfect.

Disclaimer given. Mosey to back of school for the

Warm-o-rama:  

Pumpkin Pickers x 14
Give You the Willie(s) Mays Hayes x 12
Ghoul Mornings x 12
Frankenstein Walkers x 12
Little Baby Scarecrow Arm Circles x 12
Reverse LBSAC x 12

Mosey to front of school for the

First Round: Thriller

On Saturday, Cunning Linguist [who also must have been eaten by zombies this morning] told me about Blue Mule’s Halloween Q last year.  I stole this in honor of the blue one himself (because what’s more spooky than a blue-colored horse?):

As Thriller plays, the PAX do squats.  Each time the word “thriller” or a spooky sound occurs, they do 1 burpee.  Reminded the PAX that the song goes for about 6 minutes . . .

Second Round:  Trick or Treat

Mosey to playground. The PAX took turns picking an exercise from one pumpkin and the # of reps from the other for rapid fire exercises.  Some highlights included 36 burpees, 75 overhead presses, and 20 pull-ups.  Last few sets multiplied x 3 for a bit more of a trick.

Playlist:  

Thriller – Michael Jackson
Heads Will Roll _ The Yeah, Yeah, Yeahs
Somebody’s Watching Me – Rockwell
Superstition – Stevie Wonder
Ghostbusters – Ray Parker Jr.
Psycho Killer – Talking Heads
Dead Man’s Party – Oingo Boingo
Zombie – Cranberries

[For completeness, the rest of the playlist that we did not get to]

Twilight Zone – Golden Earring [PS: A  teaser for my Bomber Q next Friday]
Bad Moon Rising – CCR
(Don’t Fear)The Reaper – Blue Oyster Cult

Third Round:  B-O-Os

20 Big Boy Sit Ups
15 Overhead Squats
15 Overhead Claps

Fourth Round:  Zombie Walk

Traverse the large field by lunge walking in a Zombie Walk (because after a while, you look like lumbering zombies across the field).  Bonus spooky points to Crablegs for his arm flailing.  Several PAX added zombie groans, but unclear if those were intentional or a result of the workout . . .

COT:

  • Libeery on the 29th – check Slack for details
  • Thankful that Stella (Porcelain 2.0) gets her shots today — get vaccinated, kids (especially the flu shot! Take that Jenny McCarthy!)

Thanks as always for coming out and supporting YHC – I always worry that I won’t push the PAX enough, but it seemed folks were pretty sweaty and breathing hard throughout (I know I was).  Plus I think folks had fun.  Was an honor as always to lead you men this morning.

SYITG,
Vector