Backblasts

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Racetrack 9-25-19

Temps were perfect in the high 50’s as 11 PAX made their way out to the Racetrack for some fun.

PAX: Boone’s Farm, Toga, Umbrella, Venus, Penny Loafers, Deck the Hollis, JK, Double Check, Olan Mills, Caps Lock, & Black Widow (QIC)

WOR: Quick Disclaimer in the parking lot then head to the parking garage and up the stairs to get things going

SSH x 20

WMH x 15

GM x 10

BAC(F) x 10

BAC(R) x 10

Overhead Press x 10

Seal Claps x 10

Finished up and back down the stairs to the main parking lot of the parking garage.

Thang: Begin in the lot, run to  Maryland Way and head up the hill. Stop at top of the stairs for exercise. Run down the stairs for second set of same exercise. Run through the garage back to parking lot for third set of same exercise. SSH for the six.

Exercises:

R1: Burpees x 15 @ each stop

R2: Merkins x 20 @ each stop

R3: WWI x 25 @ each stop

All in and take a long mosey around the back of the Hill Center to back around the front of Chopt. Find some bar and perform Rows x 15, 3 sets.

Long mosey back to the starting point. This is where YHC had to prevac, and Boone’s Farm took over for Mary and COT. Thanks for the help Boone’s!

Always an honor to lead. Enjoyed it men!

Black Widow

 

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IronPAX final week – The Pound 9/26/19

13 PAX: Double Bird, Professor X, SexEd, Show Me, 3rd Degree, Stats, Creeper, Barney Fievel, Old Hickory, MicDrop, Kermit, Staples, Tebow (QIC)

WARM UP: Hillbillies, SSH, GM, Lunges, Squats, BAC, Merkins

IronPAX 2019 Week 4
3 Rounds:
100 Merkins/Squats, 200yd coupon carry
100 Iron Mikes/Swings, 200yd coupon carry
100 Lunge Walk Steps/Thrusters, 200yd coupon carry

*Each 100 cumulative reps broken up however one would like given the two movement options. It was a choose-your-own adventure where all paths led to the same place – total quad assault. Very clever of the programmers to make us think we had a choice in the matter.

This marks the final week of the IronPAX challenge. At its best, it united the entire F3 Nation, and at its worst, well, we got to see the impossible (scores and times) made possible, so maybe that’s actually a good thing as well.

Great work by all. Fun times. Back to our regularly scheduled programming,
Tebow

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Hide and Seek

PAX: Tampa (co-Q), JK, Black Lung, Frugal, Cowboy, Bagger Vance, Floppy Disk, Venus, Slim Jim, Ocho Cinco. QIC Rosemary

THANG:

Floppy Disk and JK took off for a track workout while the rest of the PAX mosied to the field for a warmup: SSH, Smurf Jacks, WMH, Good Mornings, Merkins

Part 1: Field suicides with 1 burpee at the 10, 2 at the 20, 3 at the 30…50. Bernie Sanders back after each burpee set with burpees every time you passed each 10-yard marker.

Part 2: YHC led the group to the gym and lost Rosemary along the way. Rosemary, gassed from sprinting up and down every hall, eventually found PAX in the weight room and proceeded to put on a beatdown. No running in the halls dude, that’s like a basic rule of school.

2 minute rounds: 50lb farmer carries up/down the gym steps, wall balls, man-makers with ~20lb db’s. I believe we did 4 rounds.

Mosey to lot for COT.

Prayers: Frugal’s co-working dealing with constant pain and related depression, Floppys grandparent diagnosed with Lymphoma, Venus’ friend lost a parent – good reminder to call our friends and check-in on them.

Good work, men. Great Q Rosemary – hope to see more of that!

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F3 Nashville Q Centennial

Gloom Factor: Cool Fall Morning

12 PAX: Bi Centennial man, Hipster, Reveille, Hi-Vis, Caleb Romer(FNG- Outbreak ), Black Lung,Brenton Harrison (FNG – Money Bags), Crawlspace, Right Said, Lepew(Louisville) , Cub Cadet and myself.

WOR:
1x Lap of Centennial Park
15x Good Mornings
10x Imperial Walkers
10x Merkins
10x American Hammers
2 min Plank

Thang:
Mosey up to the Parthenon for a partner exercise of 100x Merkins for each man. Each man did 10x Merkins and the other man would do crunches, then switch till each man did 100. Then mosey around the broken hill and back to the Parthenon.

Again a partner exercise but this time with Dips and holding a squat. One man would do 10x Dips while the man held a squat. This went on till each man had 100x Dips. Then mosey around the broken hill and back to the Parthenon.

Ended with:15x American Hammers
50x Flutter Kicks
10x Reverse Crunches

FNGs were introduced and named and ended with a quick prayer. Thanks for opportunity to lead today!

-Drago

 

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Oldies but Goodies at BW

It has been a while since Nan’tan took a Q in Nolensville due to Pax stepping up to the challenge of IronClad. While TClaps are in order….MOVE OVER.

A Nolensville OG wants to Q, so buckle up!

No theme for today…just embracing the suck and not leaving anyone behind.

14 PAX in Attendance:  Tebow, Typo+, ShowMe, MicDrop, Nimbus 1500, Kermit, Stats, NumbTux, Prof. X (Respect), Glengary, SexEd, OldHickory, Creeper & 3D (QiC)

5:15 for a pre-party showing with Numbtux, MicDrop, SexEd, Creeper & YHC doing a Kermit Appetizer of the THANG (unbeknownst to him) Thanks for leading KermiT. We: jogged around the track, crawl-beared a hill, Copenhagens, Irkins, Bridge Crawl and WWIs.

5:30, let’s do this!

Warm-Up/Disclaimer:

  • Jog around parking lot x 1 (then circle up)
  • SSH IC x 10
  • IW IC x 10
  • Tempo Squats IC x 10
  • Tempo Merkins IC x 10
  • GM x 3 OYO

The Thang(s) 

Opened up the suggestion Box for Royal Burpees: 

PAX perform 10 of each Burpee variation called by various PAX.

We did:

  • Double shots of Jack
  • Hand-release
  • Dancing Bear (aka Regular)
  • Martinis (4 count Mountain Climber with 2 merkins each)
  • Barrel Roll (Aka Feed-n-Seed or Co-Op in Franklin)

Everyone gave max effort to give 10 good form burpees per round.

NEXT…

Partner up for 50 pull-ups as a team. Arms got pumped fast and teams did a great job not letting each other down by working hard and also providing support as needed.

NEXT…

Mosey to the field house for 11s. HRCs at the bottom, crawl bear the stairs, Jump-squats with an OHP at the top, mosey to bottom, R&R

NEXT…

Mosey to the freshly lacquered bridge for a crawl. At the far end, circle up for some MoM:

Pax were delegated to call out a Mary exercise and we performed 10 of each in cadence:

  • Flutter Kix
  • V-ups
  • WWIs
  • American Hammers

NEXT…

Race the pre-vaccing Prof. X back to the parking lot for:

CoT/Numbers/Names

Moleskine

  • 3rd F opportunity: We conclude the Romans 1-3 reading plan today. I have really enjoyed it. If PAX agree, let’s keep it rolling and start the next few chapters next Monday and invite others to join in…AYE?!
  • We need a Q for the Pound…I will gladly take it if no one does by Wednesday night. Your call…
  • Shared a little about the marks of men: being courageous enough to stand up and fight when needed, as well as to let go of comparisons to the past (successes, failures, being wronged, guilt over wronging others). Get up and make a change today (which is the only thing you CAN change). Get back up, and get after it.

What we Learned

  • Thanks to Kermit (cold) & Tebow (hot) for Coffee!!!
  • I am proud of you all! In the 18 months F3Nolensville has been posting there is growth! Let’s keep giving it away and inviting/Emotionally-headlocking (EHing) new guys that need this too. My EH of a lonely 62 year-old golfer during CoT was not very effective. Oh well, let’s keep trying!
  • IronPax is dead.
  • IronClad is Alive and well! Keep logging those posts and 1-3rd F participation!

PostParty: forgotten about.

3D, out!

 

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Bidding IronPax 2019 a Fond Farewell

Conditions: Tinge of Fall in the early morning air

Pax: BnB, Crablegs, Crawlspace, Cub Cadet, Drago, Harvey Updyke (QIC), Hi Viz, High Flyer, Preacher Man, Reveille, Salpal, Slim Jim, T Cell, Vector

14 pax finished off the 2019 edition of the IronPax challenge, with “Sugar’s Pick Your Poison”. After 4 weeks of beat downs, the pax expressed their simultaneous gratitude and disdain for our brothers in Greenwood through 45(+) minutes of dealer’s choice pain on the WEMS football field.

Disclaimer

Warm-o-rama

Run from meeting point (side note: hoping to have the official Westeros shovel flag up and running soon…) around the park, behind the school. Grab a regulation-sized coupon from the back of YHC’s truck, carry it down to one of the gridiron goal lines.

Thang

IronPax Week 4: “Sugar’s Pick Your Poison”

    • 3 ROUNDS FOR TIME OF THE FOLLOWING:
      • 100 cumulative: merkins and/or squats
      • 100 yard out, 100 yard back coupon carry
      • 100  cumulative: coupon swings and/or bonnie blairs
      • 100 yard out, 100 yard back coupon carry
      • 100  cumulative: coupon thrusters and/or traveling lunge steps
      • 100 yard out, 100 yard back coupon carry

Even starting the Main Event at 5:37, the above was more than enough to carry the majority of the pax beyond the 6:15 mark. We understandably lost a few pax around that point, but the majority pressed on until all 3 rounds were complete, and took pride in our collective accomplishment.

Mary

Toted the bricks back up the bleachers to the truck, and rode Beverley Hillbillies style back to the starting point for CoT.

COT/Announcements:

    • 09/27 – Bourbon & Bacon Fest – contact Crablegs for details.
    • 10/29 – Libeery at Fat Bottom Brewery in The Nations. Time TBD. Book is “The Three Big Questions for Frantic Families” by Patrick Lencioni. AoM podcast interview is a good cliff notes.

Pleasure to lead each of you this morning, and to bid a fond farewell to our Greenwood-curated workouts for the next 11 months or so.

-Harvey

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CoQ’d Up

Temp: 67
Gloom: Nil

PAX: Black Lung, Boy Band , Hipster, FTTAL, Deep Dish, Big Stick, Care Bear, Baby Oil, Money shot, PA, T Cell, Hambone, High Flyer, Tampa Libra, Class Pass (FNG), Bagger Vance

QsIC: Big Stick, BV

Disclaimer at 0559:30

Set off at a torrid pace to the upper lot for

WOR:

SSH x 13 IC
IW x 13 IC
Hillbillies x 13 IC
Prisoner Squats x 13 IC

Count off 1s & 2s

THANG: MARSOC Short Card w some Mods as YHC couldn’t remember it all and had to consult digital Weinke multiple times.

30 Push-ups
30 Air squats
30 Crunches
10 Burpees
10 Windmills
Lap
30 Push-ups
30 Mountain climbers
30 Flutter kicks
10 Burpees
10 Cherry pickers (4-count)
Lap
30 Push-ups
30 Star jumpers (or jumping jacks)
30 Back Extensions (“supermans”)
10 Burpees
10 Chain breakers
Lap
30 Push-ups
30 Lunges
30 Hello dollies
10 Burpees
10 Trunk twists

Hand off Q to Big Stick

Multiple passes up the hill in Partner carry fashion.
Once crawl bear to bear crawl.
At the top there were 10 Power Merkins and 20 Squats most of the time except when we did Partner Merkins and Squats.
Finished the day w 10 Pull Ups each then RnR’d for another ten.

Mary:

Flutter Kicks x 60 IC
Thors x 11 IC

TIME

NMM:
Oldie but goodie in MARSOC, I will study it more next time so we can move quicker through the work.
Always a good time w Bigstick on CoQ.
Welcome Class Pass, hope you will return soon.

BH:
Prayers up for friends and family suffering.
Lunch Lady has a big job interview on Tuesday.
IP2K19 Week IV starts tomorrow.

YHC,
BV

 

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F3Nolensville IronPax Week 3 @ BW

9/17/19

Conditions: Dark and menacing gloom but looking forward to a sunrise

Pre-Party:  Numbtucks, 3rd Degree, Staples, Kermit – for an 8 minute miler

PAX: Gaylord Focker, SexEd, Staples, CheezWhiz, NumbTucks, Kermit, HushPuppy, Typo +, ShowMe, Huggy, Tebow, Creeper (QIC)

Warm-O-Rama:  “Ain’t nobody got time for that” this AM, gotta do the…

THANG:

10 Pull-ups

15 Burpee Block Jump Overs

20 Curls

25 Squat Thrusters

30 Gas Pumpers (Reverse Crunches)

Each Round is 100 reps

Rinse and repeat for 43 minutes!

Keep track of your rounds then add up your reps from your partial round to get your total.

Things heard or learned during the workout:

• Kermit is a big fan of Ke$ha
• We long for the past times and experiences of Blockbuster Video (RIP)
• Rex Kwan Do & Jazzercise are still alive & well
• Tebow went BEASTMODE once again with SexEd & Huggy close behind

 

Everybody was killing it today – proud of each of you HIMs for “doing your best & forgetting the rest (Tony)” – it really is YOU vs. YOU!

Today’s Playlist:

My personal TOP 13 Pro Wrestling Entrance Theme Songs Vol. #1 if I ever enter the WWE (more to come?!?):

You Give Love A Bad Name – Bon Jovi

Can’t Feel My Face – The Weekend

Paradise – Coldplay

Mountain Music – Alabama

DJ Got Us Fallin’ In Love – Usher

Eye of the Tiger – Survivor

Don’t Stop Me Now – Queen

Crazy Love – Hawk Nelson

Your Love is My Drug – Ke$ha

Overdose – Lecrae

The Boys Are Back In Town – Thin Lizzy

Jesus Freak – DC Talk

A Sky Full of Stars – Coldplay

COT & Prayer Requests:

We talked about the 43 ft. of leadership – that we should be “out front” with our leadership within our families and our workplaces – lead as fathers, husbands, men of God

Iliza – little 16 mo. old girl that NumbTucks knows is have a number of complications – pray for her healing and give peace to her mom and dad

For God to make us the men He has called us to be

Announcements:

Nolensville/Franklin Convergence THIS SATURDAY – 5:30-7:00 am @ Battleground

-peace brutherrrrs

Creeper

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Q the Huggy

GLOOM FACTOR: A glorious morning with a breeze. Big thanks to the Sky Q.

Pre-Party – KermiT, Staples, NumbTucks, Barney and 3rd Degree

Main Event PAX: Stats, Staples, MicDrop, KermiT, Show Me, Old Hickory, Barney, Hush Puppy, SexEd, Professor X (Respect), 3rd Degree, NumbTucks, TV Guide, Huggy (QIC)

Moleskine

What a great morning it was to be alive and blessed to be in the gloom with this group! YHC was extremely thankful for the opportunity to lead this morning. It’s been almost two months since I became part of the Nolensville tribe, and I couldn’t be more excited about the brotherhood that I feel with y’all! Thanks for coming out!

Disclaimers/Warm-Ups

Disclaimer

Show me lap

Circle up for:

SSH x 15

Imperial Walker x 15

Squats x 15

LBAC fwd x 20 DO NOT RECOVER

LBAC bwd x 20 DO NOT RECOVER

 

Thang 1

A BIG, MEATY BURPEE SANDWICH

Mosey to the football field.

15 merkins on the west goal line, run to mid-field and knock out 5 burpees, run to the east goal line for 14 squats, run to mid-field for 5 burpees, run to west goal line for 13 merkins, 5 burpees, 12 squats etc. You get the idea. We counted all the way to 1.

All in then 10 count.

Thang 2

ANIMAL WALKS

All PAX lined up on the sideline of the football field.

Round 1:

Bearcrawl halfway, forward crab walk the next half, then mosey back and hold until all in.

Round 2:

Bearcrawl halfway, backward crab walk the next half, then mosey back and hold until all in.

These were for sure CSAUP, but everyone loves a little CSAUP, right?

Thang 3

Mosey up to the concession stand and immediately find a spot on the wall for a 2-ish minute BTTW hold.

Recover

Seals x 20 OYO

All in and mosey back to picnic table shelter for Mary:

LBCs x 50

Box Cutters x 15

Freddie Mercury x 60 Seconds

High plank to right arm up, 10 oblique dips. Both sides.

CoT

Count-o-rama, Name-o-rama (No FNGs)

Announcements:

  • Nolensville/Franklin convergence this Saturday. FORGE WILL BE CLOSED.
  • Third Thursday Lunch today at Cabo’s in Nolensville. 11:15 am.

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

 

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Salacious Supersets for Sweater Season

People always ask me, “Tampa, you always look so good in a sweater, what can I do to fill out my cable-knit?”

I’m glad you asked.

Warmup, partner up, mosey the bus loop and back around to the weight room:

8-10 db chest press (Rx: 65lbs) // 20 bench irkins
8-10 single-arm db rows (RX: 70lbs)  // 15 incline bb rows
8-10 hammer curls (RX: 35lbs) // iso chin-up
8-10 skull crushers (RX: 35lbs)  // 20 bench dips
8-10 single-arm db shoulder press (RX:45lbs)  // 20 HR merkins

Round 1: Partner 1 does a set 1 (ex: chest press) while Partner 2 does db farmer-carries (RX: 50-65lb)  down the stairs and back up. Swap, repeat next set.

Round 2: Repeat but replace farmer-carry with Lt. Dan down the hall and Bear Crawl back.

Mosey to the lot with quick Mary

PAX: Frugal, Grease Trap, Money Shot, High Flyer, Red Skull, Big Stick, Prevac, JK, Too Tall, Venus, and your Qly.

Prayers: Grease Trap gettin’ the ole snip today.