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9/16/19: Iron Pax Week 3

Location: Westeros

Conditions: 70 degree humidor

QIC: Pumpkin Spice

PAX: Black Lung, BNB, Crablegs, Cub Cadet, Drago, Hi-Viz, Porcelain, Reveille, Right Said, Slim Fit (FNG), T-cell, Vector

THE THANG

Warmorama : Early PAX did some LBAC, rLBAC, Michael Phelps, and general stretching to account for the lack of warmorama time allocated for Iron Pax Week 3.

PAX collected their coupons and moseyed over to the playground for the main event — AMRAP of the following exercises in 43  minutes:

  • Pull-ups x 10
  • Burpee Coupon Jump Overs x 15
  • Coupon Curls x 20
  • Coupon Squat Thrusters x 25
  • Gas Pumps (reverse crunches) x 30

Those nursing upper extremity injuries did the following exercises instead:

  • 90-Degree Leg Raises x 10
  • Toe Tap Coupon Jump Overs x 15
  • American Hammers x 20
  • Couponless Squat Thrusters x 25
  • Gas Pumps (reverse crunches) x 30

MOLESKIN

  • T-cell rocked out a group best of 610 reps
  • Welcome FNG Slim Fit, who crushed his first workout
  • T-claps to Crablegs for bringing Electrolyteria — which enjoyed an unprecedented mid-workout utilization by multiple PAX
  • Comments were made that Blue Mule would have destroyed this workout. But, alas, he’s off in Eastern Europe taking names

BULLHORN

  • Continued prayers for Porcelain’s 2.0 and M to continue in their good postpartum health
  • Porcelain’s dog just had a splenectomy. Did they also get their appropriate vaccinations for encapsulated organisms? I think I heard Vector offering his personal supply of immunizations.

– Pumpkin Spice

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A Defiant 8 did the Tellier WOD

GLOOM:  none, whatsoever.  It was a very nice morning.

PAX: MicDrop, Glengarry, Creeper, Snowball, DoubleBird, Swinger, Professor X (respect), Typo+ (QIC)

Warmups/Disclaimers:

15x SSH IC

15x Seal Jacks IC

10x Squats IC

Stretch Routine – Guided

 

THANG: Time to get started!

5 Rounds. Each round add an exercise to the previous round exercises.  Run down the parking lot and back between rounds.

R1: 10 Burpees

R2: 10 Burpees, 25 Merkins

R3: 10 Burpess, 25 Merkins, 50 Lunges (each leg is 1)

R4: 10 Burpees, 25 Merkins, 50 Lunges, 100 WWII’s

R5: 10 Burpees, 25 Merkins, 50 Lunges, 100 WWII’s, 150 Squats

 

Every PAX was getting after it!  We almost completed the last round before Q called it!

 

CoT:

Count-o-rama, Name-o-rama, Announcements, Prayer Requests

MicDrop – prayers for his M’s new medicine dealing with Psoriatic Arthritis.

Snowball – one brother and family are coming back to TN from missions to have their baby.  They are staying with Parents (and other brother and family) in Memphis.  Baby due in October.

 

Shout-out to DoubleBird for setting a PR on Burpees today!  #inspirationmotivation

 

Third Thursday Lunch is this week.  11:15am at Cabo’s Mexican in Nolensville.  Deets on #2ndF slack channel.

 

Q ended with a message from his readings on Pride:

“Pride is an epidemic vice.  It is everywhere and manifests itself in many ways.  As much as we may hate to admit it, we all have pride, each and every one of us.  The is not “Do I have it?” but, “Where is it?” and “How much of it do I have”?  We all have the tendency to think too much about ourselves and too much of ourselves.  Amy Carmichael once said, “Those who think too much of themselves don’t think enough.”  Here is what God says about Pride.

“Do you see a man wise in his own eyes?  There is more hope for a fool than for him.”  Proverbs 26:12

 

TYPO+

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IronPax at The Forge

GLOOM: Non-Existent, twas a beautiful morning

PP: a number of guys did the 5:15 PP and a few of us did the 5:45 PP.

PAX: DoubleBird, Freud, 3rd Degree, NumbTucks, TV Guide, CheezeWiz, Little Miss Piggy, Sparta, ShowMe, Huggy, Stats, Professor X (respect), Staples (Pre-vac), Kermit (pre-vac), Ragdoll, HushPuppy, Typo+ (QIC)

 

Warmps/Disclaimers

Warmups were very short in order to get Week 2 completed.  Q reviewed all exercises before getting started.  Moseyed to football field and got after it.

 

IronPax – Week 2 Challenge

For those that didn’t get to see the awesomeness that is Tebow on Thursday, or who wanted another chance to complete the workout (ie. me), we did it again hoping we could get it finished in an hour.  Here is the workout.

 

4 Rounds: (using 35′ cinder block or some version of smaller stone(s))

10 Manmakers (Blockees)

20 Overhead Press

30 KettleBell Swings

40 Goblet Squats

50 Incline Block Merkin (Blerkin)

Run 1600m (reducing by 400m each round)

 

Since we ran long, we really didn’t have a true F3 style finish to the morning.  Amazing work by an amazing group of HIMs!

 

It is such an honor to lead you guys and see the amazing work each of you do to better yourselves.

 

TYPO+

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Atlantis – 09.12.19 – “Tour De Les Nations”

8 PAX did that hard thing and posted at Atlantis for an educational sightseeing adventure as they got better together.

QIC: Cunning Linguist
PAX: Crablegs, Pop-A-Lock, Pumpkin Spice, Lunch Lady, Right Said, Toothless, Trapper Keeper

Disclaimer was disclaimed at 0530 and then we embarked on a short mosey to the end of Morrow Rd for our WOR in front of Taqueria Juqulita, arguably the best Mexican restaurant in the neighborhood.

WOR:

20 SSH

15 LBACs

15 rLBACs

12 WMH

10 SnL Squats

Following the WOR, we moseyed to Tennessee Ave and stopped to engage in The Thang, which YHC has affectionately dubbed the Tour De Les Nations.

THE THANG:

Tour De Les Nations

Activity 1.
20 Merkins IC

Mosey along Tennessee Ave to 51st and stop at the intersection of 51st and Centennial Ave to point out arguably the best brewery in town for some Burp(ee)s.

Activity 2.
25 Burp(ee)s OYO

Brief mosey to The Nations Silo, arguably the most iconic landmark in the neighborhood, where YHC explained who the old man on the silo is and how he has contributed to the revitalization of The Nations.

Activity 3.
S.I.L.O.
25 Squats
25 Imperial Walkers
25 Lieutenant Dans
25 Overhead Press
All OYO

Mosey along Centennial, hard left onto California Ave and then left on 60th then crossover to Pennsylvania Avenue to make a pit stop outside of DFrost’s home to take a knee and pay our respects due to his new 2.0. A video shout-out arguably may have been filmed as well.

Mosey back to 61st then right turn toward the entrance to West Park

Activity 4
AYG Sprint from entrance of West Park to shovelflag.

Then, on our sixes for MARY.

MARY:
15 Freddie Mercuries
20 LBCs
15 WWIs
12 Boxcutters

COT/BOM
Proverbs 16:3 – “Commit to the LORD whatever you do, and he will establish your plans.”

MOLESKINE:
This was a full 2.5 miles of Q-drenaline. I especially appreciated the motivational mumblechatter of the PAX (I am talking directly to you, Mr. A-Lock), and I was only further inspired to get out and Q more workouts!

BULLHORN:
Prayers for the healing of injuries to Pumpkin Spice, and for the 2.0s of DFrost and Porcelain

Events:
9/14 – F3 Nashville 5th Anniversary Spectacular at Stonewall. I’ll be there.

10/29 – Libeery at Fat Bottom Brewery in Les Nations. Time still TBD. Reach out to Crablegs for additional deets.

C.L. out – SYITG!

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Venus Goes Death Metal

PAX: Red Skull, Frugal McDougal, Black Lung, Money Shot, Big Stick, White Russian, Lew Pew (special return guest from Louisville), Edibles, Razor/Venus, Too Tall, Black Widow, Lumberg, Cowboy, Toga (QIC)

Plus CAPSLOCK, Tampa Libra and JK tackling IP Wk2

14(+3) Redwoods climbed the hill for a kettlebell swinging good time this morning.  Here’s how it went down:

Mosey to gym 1 to collect sandbags, mosey to gym 2 to collect kettlebells and commence warmarama outside.  Then circle up for kettlebell flow sequence:

  • 1 min single arm kb swing
  • 30s ea arm kb clean
  • 30s ea arm kb clean
  • 30s ea arm kb snatch
  • 30s ea arm kb clean and press
  • 30s ea arm kb lunge
  • 1 min goblet quats
  • 1 min 2 hand kb swing
  • 30s single leg kb deadlift
  • 8 kb “swing burpees”

Divvy up sandbags for shoulder switch relay= KB on right shoulder then run ~25 yrds, drop sb, lift to left shoulder, run 25 yds, switch again and repeat on the trip back.  Repeato 2x

Repeat kb flow noted above, return all coupons and head back to the lot for some Mary.

Announcements:  Get thee to the 5yr anniversary beatdown!!!

NMM:  This is a rough repeat of one of the first workouts YHC led at The Hill many moons ago.  It’s such a great AO with lots to do.  It’s also fun when Venus decides to employ his death metal scream when lifting weights.  It could be a great addition to the act.

Stay Classy,

Toga

 

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Bomber 9-14-2019: River Dawg’s NFL Combine

19 HIM arrived at Bomber to start the day with River Dawg’s NFL Combine.

PAX:  Pumpkin Spice, Dinty Moore, Princess Aurora, Bareback, Cootie, Trapper Keeper, Pop-a-lock, Vector, Hi-Viz, Studio 42, Lunch Lady, Cub Cadet, Right Said, Crawl Space, Toothless, Bad Boy, Harvey Updyke, T-Cell, River Dawg

Warm Up/Disclaimer

–          15 lil baby arm circles (FWD, BKWRD)

–          10 Side lunges each way OYO

–          15 Pushups in Cadence

–          25 Sit-ups OYO

–          30 Seconds freestyle stretch (get whatcha need)

Mosey to Station 1

Yellow Hurdle Footwork Drill: Repeat rep if a hurdle is displaced (max of 2 repeat per set)

–          1 foot in each X2

–          2 feet in each X2

–          Side Shuffle Step-Over X2

–          Side shuffle weave X2

–          Vertical weave X2

–          Double leg hops X2

–          Single leg hops X2

Station 2

30 yard hill speed work

–          High Knee 15 yds. Sprint 15 yds. X2

–          Side shuffle 15 yds. Sprint 15 yds. X2

–          Bound 15 yds. Sprint 15 yds. X2

Core

Each PAX chooses an exercise for up to 5 reps…I have NO clue how we got through everyone, but S/O to the boys because we were MOVING down the line on that.

(Notably we had one set of 3 “reverse burpees?” I don’t know what kind of kale salad eating, beanie in July wearing, cross-fit competing crap that was, but for the first time in a long time I learned a new exercise today.)

COT/Prayer Requests:

  • Praise for Alysia’s CAT Scan coming back clear!
  • See everyone tomorrow morning – 0600 @ Stonewall for 5th Anniversary Celebration!

River Dawg

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IronPax Challenge Week 2 #dnf

Pre-Party: Led by 3rd Degree with Kermit and Numbtucks

17 PAX in attendance:  3rd Degree, Numbtucks, Hushpuppy, Mr. Opus, ShowMe, Old Hickory, Creeper, Staples. Glen Gary, Inspector Gadget, TV Guide, Tebow, Nimbus, SexEd, Professor X (respect), Kermit, Typo +, Gaylord Focker (YHC and QiC)

Warm-up/Disclaimer:

  • ShowMe Lap
  • SSH IC
  • Good Mornings OYO

Thang 1: IronPax challenge Week 2 “Meatloaf’s Massacre”

4 rounds of the following:
10 Manmakers (Burpees with coupon)
20 Overhead coupon presses
30 KB swings with coupon
40 Goblet squats
50 Incline Block Merkins (Block Irkins? BLIRKINS?!)
*1600m run

*Round 2 – 1200m

*Round 3 – 800m

*Round 4 – 400m

Totaled Up (For Tebow)
40 Manmakers
80 Overhead presses
120 KB swings
160 Globlet squats
200 BLIRKINS
4000m (2.5miles)

16 PAX = DNF (Did Not Finish)                 Image result for spongebob arms fall off

And then there was Tebow who finished in 44:40 (Course Record) Related image

Creeper is the good cop, Numbtucks is the bad cop, Old Hickory is the very bad nasty cop (RIP Blocky)Image result for smash brick gif

Prayer Requests: 

Bible Study through Romans starting on Monday – See slack channel/3rd Degree for Details

Soccer Mom and F3 Amazima

What we learned: we need video proof from IronPax posting impossible times.

COT and Coffeeteeria 

– Gaylord Focker

More gifs for your viewing pleasure. Unrelated, yet relatable.

Image result for smash brick gifImage result for funny brick wall gifImage result for bad cop meme

Image result for Wilson

 

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9/11 Convergence

Temp: 60ish
Gloom: High

PAX:
Sanctions, Big Bang, floppy disk, Leatherneck, black widow, Dr Smartt, En Fuego, Tiny Dancer 🕺🏿, penny loafers, deck the hollis, high flyer, foosball, Princess Aurora, Grease Trap, Silver Medal, hipster, Umbrella, Bagger Vance

QIC:
BV

Disclaimer and WOD explained. YHC realized later that several things were off: 1)YHC attitude towards questions being asked 2) not a lot of clarity on Slack that this was a Ruck WOD 3) YHC can give better instructions moving forward

WOR:
9 SSH IC
11 Willy IC
9 Squats IC
11 Imperial Walkers IC

THANG:
10 Ascents 10 Descents
Work done at top and bottom (done w Ruck)
R1 Top :11 Single leg step ups (that’s 22 total Bang)
R1 Bottom: 11 Burpees
R2 Top: 11 Lt. Dans
R2 Bottom: 11 Merkins
R3 Top: Bulgarian Split Squats single leg (22 total)
R3 Bottom: 11 Dirkins
R4 Top: 11 Dips
R4 Bottom: 11 Irkin
R5 Top: 11 OH Squats
R5 Bottom: 11 OH Press
R6 Top: 11 Single leg step ups
R6 Bottom: 11 Burpees
R7 Top: 11 Lt. Dans
R7 Bottom: 11 Merkins
R8 Top: 11 Bulgarian Split Squats Sgl leg
R8 Bottom: 11 Dirkins
R9 Top: 11 OH Squats
R9 Bottom: 11 OH Presses
R10 Top: Partner Carry
R10 Bottom: #PUT6

Mary:
F Kix x 20 IC (BV)
WWI x 25 IC (Penny Loafers)
Scorpions x 15 IC (DTH)
J Los x 20 IC (HiFlyer)
American Hammers x 10 IC (Foosball)
V Ups x 20 IC (Grease Trap)

TIME

NMM:
Thank yall for posting to at our 4th 9/11 Convergence. I am going on record to note my early AM snarkiness and that I will work on curbing it in the future. Sanctions, we can sound off in the gloom next time we are in mixed company. I snapped “No” but it would have made sense.
The fact that some PAX posted sans Ruck sack was fantastic and also a testament to my needing to work on clarity of communication if a Ruck was to be required. Make note, from here forward the 9/11 Convergence will be Ruck and Non Ruck friendly.
Grateful for yall and for your patience w YHC.
Love the Partnering up aspect (another area where YHC could have been a bit more cordial) of Qs as it’s a great way to push/be pushed and builds in some 2ndF to boot.
Lots of grinding put in this am and lots of positivity, something we could all use more of, dare I say.

I am sure we all remember where we were on 11 September 2001 and still remember how we felt as that morning unfolded. Regardless of your thoughts on the ongoing War on Terror and the side of the aisle you lean towards, you must admit the unbelievable feeling of unity and oneness in our country if only for a few short weeks. I liken that unity to what F3 has brought into my life and I hope yours, a group of men from different backgrounds, different socioeconomic views, political bents and faith stories coming together in the Gloom to get better.
Today we honored the 2,977 men and women killed on that fateful day, a day we will never forget and a day I hope we can continue to Memorialize not just on its anniversary but throughout the year as lives are lost to meaningless hate and violence.

BH:
Hit up Deck the Hollis and check out slack for info on his exploration of faith that he will be leading beginning 26 Sept.
Prayers up for Boones, for Ludwig, for my biz partner’s wife, for my friend Gibson’s dad-Pops, for Ocho Cinco’s dad & for all the unspokens.

See yall at Stonewall if not sooner.

YHC,
🎒🐜



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Timed Mile – Broken Wheel 9/10/19

Pre-Party: 10 rounds of 3 pull ups, 5 merkins, 7 jump tucks

17 PAX: Inspector Gadget, SexEd, Show Me, TV Guide, Staples, Old Hickory, Typo+, Kermit, Creeper, Stats, GlenGarry, Scrooge, 3rd Degree, Professor X, Netflix, HushPuppy, Tebow (QIC)

WARMUP: Quick lap, SSH, Hillbillies, SSH, IW, BACs, Huggers, Merkins, GM, WMH, Calf Stretch, Lunge Stretch

THANGS
Split into two groups for
2 x 5min AMRAPs:
Playground – 8 T2B, 8 AH, 8 MC
Pavilion – 8 Copenhagens, 8 Derkins, 8 Burpees (dips derks n burps)

1 mile run (use those watches)

Partner up ~8min AMRAP:
P1 – wall sit (rest = 10 merkin bonus)
P2 – run ~80 yds, 10 merkins, run back, switch

MARY
Crunchy Frogs x 20
Reverse Plank holds
Plank Holds

Post-Party: 10 double shots of jack (Nolensville throws down when it comes to parties)

Great work by all. Had some fun with a timed mile. Keep track of your times and watch it improve in the future.

We’re thankful for Kermit’s house most likely being under contract soon, and for 3rd Degree’s formal job offer to come. Go see him for all your primary care needs in Nolensville. We’ll get a sign up form for physicals up and running soon. I hear he’s seeing patients right after post-parties in between two closely spaced cars.

IronPAX week 2 workout WILL happen Thursday at The Pound. We’ll all need a coupon (35lb cinder block). See y’all then

-Tebow

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A Bumpy Ride!

Image result for speed bump
Pre-Party, consisting of a plethora of pull-ups and swerkins, was attended by 3rd Degree, Creeper, and YHC.
Conditions: There was something sinister in the air….and it wasn’t Kermit’s odor or Nimbus’ butt…
11 PAX defied the urge to fartsack, including: Professor X (respect), 3rd Degree, Huggy, TV Guide, Typo+, Gaylord Focker, Old Hickory, Creeper, Double Bird, Mr. Opus, and Barney (YHC and QiC).
Disclaimer/Warm Up: Show Me lap, 15 SSH, 15 squats, and 15 seal jacks, all IC.
The Thang: 

Q decided to call an audible on himself and scrapped his workout about 5 minutes before it started.

PAX got in some mileage and more speed bumps than YHC can remember. Some of them included:

      • 20 derkins
      • 50 copenhagens
      • 20 big boy sit ups
      • Bear crawl pole to pole
      • 4-man curl the bleachers
      • Clockwork

CoT and Announcements: Please continue to pray for my (Barney’s) dad. He’s the sweetest guy in the world and has made some bonehead decisions that have led him to where he is in life. I believe in the healing and redemptive power of my God!

I’ll also ask that you guys pray for me this week. The M is out of the country Tuesday to Tuesday and its just me and the two little ladies (ages 5 and 1). Needless to say, you guys won’t see me for about a week 🙁

Remember that this Saturday the 14th, in addition to the Forge, PAX have an opportunity to participate in Nashville Convergence.

Post Party: Almost  everyone (you know who you are) stuck around and busted out 10 yurpees.

Coffeeteria: Barney and 3D combined powers of hot and cold to make both delicious brews available.

Image result for hot and cold

-BF out-