Backblasts

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Bama Beat Down at The Pound

GLOOM FACTOR: 73 Degrees 90% humidity

 

21 PAX: Nibus 1500, Show Me, Staples, Double Bird, Kermit, Pollywog, Voyeur, Mufasa, Sex Ed (color run), FNG Professor X (respect), Barney Fivel, Gaylord Focker, Hush Puppy, TV Guide, Mic Drop, Creeper, Mursa, Typo +, Swinger, Mickey Mouse, QIC Stats.

 

Disclaimer

 

WARMUPS:

Show Me Lap

17 X SSH IC

17 X Slow and Low Squats IC

GM & WMH OYO

17 Tempo Merkins IC

Explained the significance of the number 17 as the same number of Football National Championships won by the mighty Alabama Crimson Tide. At this time the mumble chatter was accelerated to full speed which resulted in a quick 10 attitude adjustment burpees.

To further drive home the significance of the number 17 PAX moseyed to the covered picnic area for a round of 17 DIDs.

Thang 1

In honor of Bear Bryant and his 6 National Championships Pax partnered up and completed 6 rounds of Bear Brawls in the lawn adjacent to the pain ground. (each Pax Bear Crawled 6 times)

Thang 2

On the first day of the Alabama’s “4th quarter conditioning program” players run 16 110 yard sprints with 45 seconds of rest between each sprint. Due to time constraints we did 8 110 yard sprints with 45 seconds of rest.

Pax proceeded to the Amish store parking lot by Lunge Walking the Bridge.

Thang 3

Pax shuttle ran each parking spot with a Burpee at the entrance of each spot and a Bobby Hurley jump a the front of the spot. This was in recognition of Terrence Cody’s two blocked field goals in a win over the Tennessee Volunteers in 2009 in route to Nick Saban’s first National Championship.

MOM

Pax moseyed back to the parking lot and circled up with 4 minutes to spare.

17 Flutter Kicks IC

17 American Hammers

17 LBCs Normal and both sides.

 

CoT, Count-o-rama, Name-o-rama

  • Welcome FNG Professor X
  • Prayers for Soccer Mom
  • Prayers for Barney’s final interview.

Galatians 6:9 – So let us not get tired of doing what is good. At just the right time we will reap a harvest of blessing if we don’t give up.

Pax were encouraged to choose what is good not what is easy, with the truth that we are empowered to do good with the help of Jesus and the Holy Spirit.

Always an honor to lead.

YHC -Stats

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6 June 1944

Temp : 72 and Muggy

Gloom Factor : Nil

PAX: Paco, Puddles, Lockbox, T Rex, Stretch, Boo, Juice, Big Country, BnB, Bad Boy, Reveille, Red Skull, Hot Route, Bagger Vance

QIC: Bagger Vance

Mosey to STEM lot for WOR:
SSH X 13 IC
Squats X 13 IC
WMH X 13 IC
Merkins x 13 IC

THANG
6 – 6 – 19 – 44
Run 400 M

6 Burpees
6 8 Ct Body Builders
19 Squats
44 Flutter Kicks IC
Run 400M

6 Burpees
6 Man Makers
19 SGL LEG Lunges
44 Hello Dollies IC
Run 400M

6 Burpees
6 8 Ct Body Builders
19 Jump Squats
44 Dragon Flags/Heels to Heaven
Run 400M

6 Burpees
6 8 Ct Body Builders
19 SGL LEG Side Lunges
44 Superman Plank IC
Run 400M

At this point Boo and Lockbox were jawing pretty obnoxiously about who was fastest.
We stopped on the run back on the back sidewalk to pair off and sprint to a pole at some 200M away. While the rest of us had some good natures fun YHC left Juice back to fire the starting gun and see who was faster Boo or Lockbox. While Boo claims a KY Derby like foul on Lockbox, the record shows that Lockbox took race one. (By the way, Juice smoked them like a 4 alarm fire, dude is quick.)

Slowsey back to startex where we had time for some plank for the 6 and 20 Flutter Kix IC.

TIME

NMM:
Today we honored the brave souls who fought for our freedom and that of the world at Normandy 75 years ago. Most of the guys in that circle of trust would have been on the front lines had they been around 75 years ago. It’s pretty amazing when you’re around the 18-25 year old set how courageous our grandfathers & great grandfathers were in the face of the Axis of Evil. Thank yall now and forevermore.

BH:
First Friday Lunch tomorrow. Location : TBD.
Prayers up – Offshore and fam are fostering a child beginning any day now.
Ludwig, Penny Loafers and Dupree’s Ms and their roads to recovery.
Stretch’s granddad Ed.
CAPSLOCK MIL
All those traveling.
June 21 Leader’s lunch Q’d by Vector. Hit me up for details.

YHC,

BV

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Titan 6-5-2019: 2 Escalators

14 successfully navigated the early-morning set-up at Centennial Park for Carrie Underwood’s upcoming one-song concert.

Gloom Factor: Nil. 60 degrees. Light wind.

PAX: Harvey Updyke, Hipster, Trapper Keeper, Cub Cadet, Right Said, Porcelain, Crawlspace, Blue Mule, Snapshot, Siri, Defrost, Pumpkin Spice, Black Lung

QIC: Hi-Viz

WOR:
Mosey to south lawn. SSH X 15 IC, Monkey Humpers X 10 IC, Air Presses X 10 IC, LBAC X 10 IC, Reverse LBAC X 10 IC, Good Mornings X 10 IC.

THANG:
Mosey to the Big Hill for a four-exercise, 25-Rep Escalator: Prisoner Squats, Merkins, Jump Squats, Burpees.

Mosey to the Elipse for a second, 50-Rep Escalator: SSH, Jane Fondas (25 Each Side), Hi-Knees, Flutter Kicks.

Mosey to the cars for Dealer’s Choice Mary.

Done.

COT/BOM: Strong work all around. Excellent effort and solid attention to form across the board. Kotters to Snapshot and welcome to the Hipster, who made the trek from the East side.

Don’t forget Vector’s Leadership Lunch on 6/21 at Thistle Farms. Details on Slack.

NMM: Remember: F3 is more than a workout and there are plenty of guys out there who need this, and we need them. This is the perfect time of year to circle back on friends/family you’ve been meaning to EH, with plenty of light at 5:30 and ideal temps. Let’s keep up the momentum.

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III Pillars – 06.04.19 – “Leggy”

5 hit up the Pillars of Three for a fiery assault on the lower body.

QIC: Princess Aurora

PAX: Bad Boy, Boone’s Farm, DFrost, En Fuego

THE THANG:

Medium mosey over to the track for a proper warmup in the COP:

  • SSH x 15
  • Jane Fondas R/L x 20
  • Alabama Prom Dates x 20
  • WMH x 20
  • LBAC F/R x 15

Each PAX gets three cones and lines up along the end of the field. PAX were instructed to take 10 Lunges forward, drop a cone, and repeat x 2. This was to adapt the workout to each man’s kinesiological tendencies and ensure all were doing the same number of reps.

Lining back up at the start, PAX then performed the following progression, lunging between cones:

  • Starting Line: 10 Merkins
  • Cone 1: 20 Merkins
  • Cone 2: 25 Merkins
  • Cone 3: 30 Merkins
  • Sprint back and plank/Air Chair for six

Round 2 was Jump Squats (#crowdpleaser) and Round 3 Big Boy Sit-Ups. For the final round, it was 30 Merks at Cone 1, 30 Jump Squats at Cone 2, and 30 BBSUs at Cone 3.

Skip on over to the playground for some pull-up action. Each PAX calls an exercise for the group and performs 15 Pull-Ups. RnR for round 2 with 8 reps.

After a quick gathering of the cones, the group made their way to the bottom of the side ramp to torch the legs one last time with Bernie Sanders up the hill x 5.

Mosey back for Mary:

  • Flutter Kicks
  • Leg Raises
  • LBCs

COT/BOM

MOLESKINE:

The howling was strong during the lunge ladder, and it reached a crescendo during those 30 Jump Squats. There was certainly much cursing under my breath and some jelly legs. Bad Boy even crapped himself a little.

BULLHORN:

  • Prayers for Penny Loafers’s M and praises and continued prayer for the improved condition of Aaron whom Bad Boy has mentioned was in a skateboarding accident a few weeks ago
  • June 21 – Leadership lunch brought to you by Vector – HC by June 17
  • July 4 – Convergence at Bicentennial Mall
  • Late July/Early August: Social Ruck CSAUP
  • September 14: 5th Anniversary Workout – Save the date!
  • Late October/Early November: TN CAN RUCK 002!
  • Be on the lookout for some site upgrades and other new initiatives to help connect the PAX and disseminate information

PA out.

 

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Nolensville/Franklin Convergence #2 – The Forge – 6/1/19

PAX (30, including 6 FNGs): Stirrups, Macaroni, Stats, Little Miss Piggy, Maytag, Pope, Hot N Ready, Cheese Whiz, Torch, Beeker (FNG), Shoota, Oregon Trail, Old Hickory, Creeper, 3rd Degree, Staples, Waterboy, Double Bird (FNG), Smokey (FNG), Show Me, SexEd, Pocahontas, Topper (FNG), Chubbs (FNG), Reboot (FNG), Hoser, Cowbell, Nimbus, Gig ’em, Tebow

We’ll have to run it by our attorneys to see if Franklin can take credit for all six FNGs for #Franklin150 – decision pending.

Mosey to football field for disclaimer & Warm up:
SSH, IW, Merks, Squats, 30s stretch oyo, Burpees
(the free stretch may have thrown some PAX – “what is this?” “what do I do?” – comfort zones abandoned already)

THANG 1 (Tebow QIC):

1.1) Side Shuffle Suicides: from goal line, shuffle 5-yd increments and back, ending at the 50 yd line – 1 burpee every direction change (fyi, this was a lot of shuffling; not mad about it)

1.2) Triplet under the bleachers:
10-1 reps of
steel beam pull ups, low plank MC, iron mikes
(merlot spotted shortly after)

1.3) With partner at midfield for Dora style work:
Partner 1 exercises (MC merkins x 50 / AH x 100 / jump squats x 150)
Partner 2 runs to the fence (approx. 80 yds) for 2 burpees over the fence (“Trump burpees” as suggested by PAX, has a nice ring) and back, switch (scale: burpee + 2 tuck jumps x2)
Then, one final trip to the fence all together

THANG 2 (Gig ‘Em QIC):

After jumping many fences Tebow passed the baton to Gig’em. Pax were grateful.

2nd warmup: Mosey around track. Bearcrawl bleacher section. Rinse and repeat.

2.1) Partner up. One partner planks for 60 seconds. Other partner amraps burpee side jumps over planking Partner. Switch. Rinse and repeat. This was rough. Pax pressed through.
2.2) Mosey around track. Crabwalk bleacher section (approx 80 yards). Karaoke across field to underneath bleachers.
2.3) Partner up: Pull-up holds for 20 seconds. Other partner does 7 hand release Merkins. Switch. 5 sets each. 10 HRM on set five. Last pull-up hold is to failure. Excellent effort by all. Mosey to field.
2.4) Stay with partner: in style of Dora, one partner does big boy sit-ups while the other partner canary hops for 20 yards. Does five burps. Crawl bears back to goal line. Switch. Repeat 3 times. Mosey to other side of track.
2.5) 200 yard sprint. Shoota references track experience and suggests we stagger lanes to make fair. Suggestion box was closed. Maybe next time. To the sled.
2.6) 5 pax at a time took turns & unleashed fury on the Nolensville Knights blocking sled.
Intensity was off the charts. Great seeing men getting after it. Nice finisher.

Grateful for the opportunity to lead you men. What a great AO. See you in September boys. Keep stretching because there is no growth in the comfort zone.

 

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Barney, the Dinosaur from our Nightmares

Image result for barney dinosaur scary

Conditions: Hot and beautiful, just like us.

Pre-Party: 3rd Degree led Barney, Nimbus and Staples in 9 rounds of 6 pull ups, 4 Iron Mikes and 2 toes to bar.

17 PAX put on some weight including:  Altidore, Mickey Mouse, Nimbus 1500, TV Guide, Tebow, Hot N Ready, Cheese Whiz, Staples, Polar Express, Typo+, 3rd Degree, Double Bird, Creeper, Inspector Gadget, Stats, ShowMe, and Barney Fievel (QiC).

Disclaimer

Warm up:

After a quick ShowMe lap around the parking lot, the PAX circled up for the following exercises IC: 15 SSH, 12 Squats, 30 seconds of GM, Al Gore, and WMH OYO.

We’re kinda warm, but we ain’t sweating yet. Let’s change that, shall we? PAX busted out 10 burpees on the minute for 3 minutes.

Thang 1: Weighted Cooper (3 laps)

10 reps of each of the following exercises performed with coupons between laps. Meant to be a well-rounded routine with one exercise for legs, one for chest, and one for core.

  • Baryshnikov Squats: Legs rotated out to the sides, hips opened, heels raised, then squat.
  • S2S Merkins: Place one hand on coupon and other hand on ground, perform one merkin, switch hands, repeat.
  • Weighted American Hammers

Thang 2: Pull-Ups and Weighted Overhead Presses

PAX we’re given 10 seconds to partner up. One partner performs AMRAP overhead presses with the coupon for as long as it takes their partner to bust out 10 pull-ups. Switch roles. Rinse and repeat for 3 rounds.

Thang 3: Sally Challenge (Squats)

PAX perform squats in cadence to the tune of “Flower” by Moby.

Mary

Circled up for some GM, Tebow stretches, LBCs, crunchy frogs, warhammers, and a few others. Fog of War was a bit thick at this point.

Post-Party: 3rd Degree led Stats, Altidore, ShowMe, and Cheese Whiz in partner merkin work. 70 merkins each.

CoT

Announcements:

Continue to pray for Soccer Mom and pray for Creeper as he leads his flock in some community work.

-BF-

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The Fourth F: Crapper Presses

PAX: T-Cell, Moneyshot, Venus, Bagger Vance (FIFO), En Fuego

QIC: En Fuego

Conditions: Gorgeous sunrise and an idyllic 64 degrees

No theme for the workout – we are simply shooting for both simple and effective in our perpetual yearning for S3T2.

0530 arrives, we disclaim and head to the soccer field for WOR following a 30 merkin buy-in.  YHC led the PAX thru 12 reps of the following – WMH, LBAC, OP, RLBAC, GMs and Scorpion Stretches.  In an unusual twist, YHC was forced by his fellow PAX to not only keep cadence but the count as well.  Grace extended.

Head to the base of the parking lot to begin the Thang.  Relatedly, if anyone has the contact info to JT Moore’s soccer fields grounds caretaker, please forward to BV.

The Thang:

Workstation 1 – Chest & Shoulders

Starting at base of parking lot, Bernie Sanders to first speed bump and perform 5 merkins; run back to starting point.  Bernie Sanders to second speed bump and perform 10 merkins; run back to starting point.  Complete rhythm through the five speed bumps, and on final return to starting point knock out an extra 30 merkins.  105 merkins later, we are all in and mosey to far end of soccer field for:

Workstation 2 – Legs & Back

Sprint length of the soccer field, perform 30 squats; sprint back to starting point and perform another 30 squats.  Then run from there to playground and complete 40 Steve Irwins.  Return to initial starting point.  All in, we mosey to the baseball field for:

Workstation 3 – Triceps

Partner up; Partner 1 begins repping out dips in the dugout while Partner 2 bear crawls around the four bases, starting at home plate.  Flapjack.  PAX agree aforementioned grounds caretaker of soccer field definitely not the same one running shop on the diamond.  All in, BV hugs it out and says his goodbyes.  PAX then perform extended crab walk from third to first, lining the outfield turf along the way.  Venus confirms it was easier for him to get to first base 20 years ago than today.  Triceps are shot – we head back to Workstation 1.

Repeat Workstation 1 – with YHC instructing PAX to alter lean of the merkin (i.e., if first round was more irkin, do derkins this go-round).  All in, we head to repeat Workstation 2, sans the Steve Irwins.

Just shy of 5 minutes on the clock, we huddle up for Mary, where we perform ascending 1:4s of BBSU and 4-count Flutters.  Got to 5:20 before time called.  Mosey back to starting point – where Moneyshot reminds us all of our 4th F duties, namely, un-topple any toppled crappers identified along the AO.  One is spotted, PAX display impressive 4th F spirit.

Good work today fellas – YHC has us down for about 2.25 miles of AO terrain covered,  240 merkins knocked out, 100+ squats, some Steve Irwins and some triceps that won’t be feeling 100% tomorrow.

Announcements:

  • Leadership luncheon June 21 at noon at Thistle Farms; get your HCs to Vector
  • The Skunk takes a road trip to the friendly confines of the III Pillars AO (St. Paul / Green Hills Community Church campus) next week.

Honor to have led and appreciative to live out the gloom with each of you

En Fuego

 

 

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10 PAX Stood Up @ Westeros – 6/3/19

PAX: Pumpkin Spice, Trapper Keeper, Defrost, Reveille, Black Lung, Blue Mule, Crawlspace, Hi-Viz, Bicentennial Man, Right Said

QIC: Right Said

WOR:

Mosey

SSH

LBAC

rLBAC

Air Presses

GM

Windmills

Merkins

Squats

 

Thang

Stand Up: PAX held People’s Chair while the song Stand Up for the Champions by Right Said Fred played. Each time the phrase “Stand up” was heard, the PAX stood up and then went right back into People’s Chair. 3:18 song. There was lactic acid aplenty.

Short mosey to Marlborough and Chesterfield for 10 merkins followed by 5s between Chesterfield and Fairfax with merkins and squats.

Mosey back to the school pick up circle for a group exercise inspired by Trapper Keeper’s soccer game. Standing in a circle, each PAX took a turn naming an exercise and a rep count and then the volleyball was passed around the circle until the ball touched the ground. The number of touches before the ball hit the ground was subtracted from the initial rep count.

Mosey back to the start.

Vector’s Leadership Lunch is coming up Friday, June 21. RSVP to Vector.

Prayers for Ludwig’s wife and the family.

 

-YHC

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A little running at the cow – 6/3/2019

PAX: Backlash, Offshore, Penny Loafers, Tiny Dancer, Leatherneck, Olan Mills, Umbrella, Black Widow

QIC: Boone’s Farm

WOR:

  • SSH x20
  • WMH x10
  • LBAC x10 F/R
  • Merkins x10

Thang:

Mosey to GWP.  Complete 3 full laps around 0.8 mi path, stopping first lap at playground for:

  • 10 pull-ups
  • 15 swerkins
  • 20 dips

RnR

2nd lap stop about quarter way around for:

  • 10 burpees
  • 20 merkins
  • 30 LBCs

continue to playground:

  • 10 alternating shoulder taps
  • 20 squats
  • 30 flutter kicks IC (YHC mistakenly called out LBC and then proceeded to confuse everyone)

RnR for 3rd lap, with addition of 2 gassers on the basketball court before finishing lap and heading back to parking lot.

Great work by all to get the week started right.

Continue to pray for those with illness and need of healing (Penny Loafer’s wife, Ludwig’s wife, and Spicoli).

Saturday 545 ruck with Leatherneck, meeting at First Watch on Franklin Rd, breakfast at 7.  Come get workout and fellowship

Always an honor,

BF

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The Big Board Comes out for a Hateful 8 Beatdown at Defiant

GLOOM FACTOR: Was a beautiful 62 degrees this morning, a perfect way to start the week.

 

11 PAX: Creeper, MurSA, TVGuide, Staples, Barney Feivel, Old Hickory, Altidore, Gaylord Fockker, Voyeur (FNG), SexEd, Typo+ (QIC)

 

Disclaimers, Intros, etc,

 

WARMUPS:

ShowMe Lap

10x SSH IC

10x LBAC IC

10x rLBAC IC

10s Low-In-Slow Squats

 

The Thang

THE HATEFUL 8:  8 ROUNDS, with 8 reps of each:

  • Merkins (vary up hand placement each round)
  • WarHammer
  • Squats
  • Slutter Kicks
  • Pull-Ups
  • WW1
  • Copenhagens
  • Burpees
  • RUN TO FENCE AND BACK
  • High Plank to 6

We completed all 8 rounds in the allotted time!  Great work guys.

Due to number of exercises, Q busted out a big white board.  Wonder if he’s compensating?  Exercises were listed for ease (and so Q didn’t have to keep repeating the exercises).

 

CoT, Count-o-rama, Name-o-rama

  • Welcome FNG Voyeur!
  • Prayers for Staples Mom as her dementia is worsening quickly.
  • Gaylord and his M are both in Grad School. M is dealing with Anxiety.  Prayers as she works through it.
  • Praise for Barney’s interview. It went very well and was able to connect with one of the interviewers on a personal level. Should hear back today on the interview.

 

As usual, its an honor to lead you.  See you back out there!

 

TYPO+