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Medals of Honor

 

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MEDALS OF HONOR — Acknowledging our Heroes 

Today, we started off the Memorial Day weekend with a tribute to all the great heroes serving this wonderful country.  YHC instructed PAX to find a battle partner who they will stay with throughout.

PAX in attendance: Nimbus 1500 (pre-vac after PP), 3rd deg,  Barney Fievel, Old Hick, Staples, Bear Gryllis, Swinger, Toad, Mursa, TV Guide, Mic Drop, Creeper, Wolverine, Farva (FNG), Hush puppy, Numbtucks, Ragdoll, Playboy, Cheezwhiz, Tebow, Altidore, Stats, Color Run (FNG), Chewy (FNG), and (Q) Little Miss Piggy — YES! that’s an all time high for Nolensville –25 PAX!

Conditions — wonderful

Pre-Party: Stats pulled a fast one on  preparty HIMs last week, but held himself accountable this week and showed up at 5:15 to lead it:  Multiple 50 yd sprints with 10 reps of exercises the PAX picked from the workout card deck.

Warm-up/Disclaimer/BattlePlan:  

Pick up the big Coupons from Staples’ truck.  1 per pair. head to the road.

Mosey Thang: (put those together b/c QiC really intended this to be more than just moseying
PAX 1-John Cusak with coupon, PAX 2 – duck walk (stay together) x approx 100 yds.  ;   Speedbump for 25 monkey humpers — Now switch roles and carry on another 100 yds.  Took two rounds of this to make it to the soccer field.

Thang 2: The man, not-so-much a myth, but clearly a legend …

CHARLES BRONSON!

PAX  may remember from doing this workout in the fall, but what wasn’t revealed at that time is that Charles Bronson was a veteran.  Enlisted in 1943 for WWII and served as an air gunner (which is a dangerous position to be in)-served in Guam fightin them Japs and did 25 missions. So in his honor, we did:

25 reps each of Iron Mikes, Squat jumps, Side Lunges (each side), and Squats
In between each exercise, PAX sprinted 100 yds then dropped and army crawled 15 more yards, mosey back to the start.  Stay with partner.

Thang 3:   Soldier gotta build each other up, then be there help each other out as well when things get tough.

Resist and Assist

PAX are accustomed to the endurance factor of high rep counts and burning those slow twitch fibers, but time to build some fast twitch with anaerobic blast to failure:
PAX 1 – resist PAX 2 doing 10 merkins to point of failure on 10th rep, then keep going without rest x 10 more with PAX 2 assisting; then switch

Rinse and repeat with Derkins, and Irkins using the coupons.

Thang 4:   We have honored many of the fallen brothers in arms over the past couple weeks, who have given their lives for us and our country.  So today, YHC also wanted to honor those who took action is the same manner, being willing to almost certainly lose their life to save others , and yet miraculously lived.  While in San Antonio this week, YHC was at the Center For The Intrepid, where military personnel are rehabilitated from even the worst of trauma injury. A plaque of one the guys was on the wall, Corporal Kyle Carpenter. This soldier is the youngest ever to receive the Presidential Medal of Honor for actions he took while in Afghanistan.  While on a roof top security detail, Taliban decided to attack in mid-day. Story is that as grenades began falling onto the roof top, Cpl Carpenter went running from one to the next throwing them back off the roof until one finally went off as it left his hand.   He had massive trauma to his face and right arm, losing the eye and most of his hand, but saved several lives.   So in his honor, PAX performed:

Grenade Suicides

Markers placed each 10 yds for total of 50 yds.  (Markers were t-shirts: Barney and Old Hickory had already decided shirts were for sissies so we used theirs, but YHC could hardly solicit another from anyone–Wolverine finally obliged.)

PAX (staying with partner) performed 5 burpees (getting and tossing back the grenade) at the baseline, then ran to next marker for another 5 burpees.  Return to baseline and repeat but advancing then to the next farther marker in “suicide” exercise fashion.   Audible–QiC decreased to 3 burpees after 20 yd marker due to time.

YHC noted after the exercise another Medal of Honor recipient who recently passed away, he was the oldest Medal of Honor recipient that was still living…Robert Maxwell (98 years old).   He earned his medal in WWII when a grenade came into the bunker and he immediately grabbed a blanket and dove on top of the grenade.

Mosey:  Help each other carry the load — Partners work together trading off doing John Cusaks with the coupon as we make way back to the tennis court.

CoT/Numbers/Names  — 25 PAX, 3 new FNGs named today
Prayer:
– Praise LMP’s wife had clear bone scan, mother-in-law’s mastectomy went great and recovery going well
– Soccer Mom still needs prayer coverage
-??  please comment on the slack post any other prayer needs to add to this list

YHC addressed the group about some things to think about.  Like these soldiers we honored today as well as all the others out there right now working to protect us, be willing to live in service to others and to sacrifice for others, even unto death. Spiritually we are called to die unto self every day, and to love God and love others — we are to be willing to give of ourselves.
Read Psalm 116 — many great things in it, but notice the theme of commitment and the “I will” statements.    and ” The death of His faithful ones is valuable in the Lord’s sight.” v 15.

Announcements:
-Memorial Day CSAUP including preparty Murph set for 5/27/19. Brentwood YMCA, Murph Preparty 5-6, Hero of the Day Workout 6-7, then Ruck Post-party.
-2ndF opportunity Saturday for a brisket-fest. Check out Slack.
-NumbTucks will also be reading and leading a 3rdF discussion June 29th after the Forge on the Dude’s Guide to Manhood.

Post-party:  3rd Deg and Staples – 10 Dwarkins  (1 merkin, 1 dwarf kick to left, 1 merkin, 1 dwarf kick right …repeat x10 reps)

Coffeeteria enjoyed too

—Little Miss Piggy

Cpl. Kyle Carpenter                                                                  Robert Maxwell

Image result for medal of honor jumped on grenadeImage result for medal of honor maxwell

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Gloria! 4:13 Kicks Off Again – 05.23.2019

Another class at 4:13 Strong assembled with the men of F3 for another seven weeks of fun.  I just recycled the same workout I did last time pretty much.  And hell I’ll probably do that again for the next class.  It works!

PAX: Bagger Vance; Casual Friday; Paco; Khakis; Fame-O; Hot n’ Ready; Puddle; Boo; Red Skull; T-Rex fka Dreads; Walk On; Juice; Black Widow; Lockbox; Notes; Big Country; Stretch; Brother at Law (QIC).

WOR: YHC cranked the victory song of your Western Conference Champion St. Louis Blues for the mosey: Laura Branigan’s banger “Gloria”.  Damn good way to start a Thursday.

Mosey to back corner of property through gravel lot, touch gate, then to basketball court for some stretching.  SSH x20, GM x10, WMH x10, Lunging LBAC x10, Reverse LLBAC x10, Windmill x10.  I think that’s it.

THANG: Just like last time I did this, name of the game was constant movement and getting back to relieve your partner.   Count off 1’s and 2’s (I believe we successfully had 4:13 guys paired off with non-4:13 guys).  We never ran far, but it all added up.

One partner grab a coupon and we all mosey’d to the short hill by the trees.  P1 does work for time at top of the hill.    P2 runs to bottom of hill, then runs back up and tags P1 out.  No sets, no reps, just work on called out exercise until Q calls out something different.  Rinse, repeat, rinse, repeat, rinse, repeat, ad nauseum.

Exercises for three minutes each exercise: 1) burpees; 2) American hammers; 3) squat and overhead press; 4) mountain climbers; and 5) curls (beach season!).

Everybody was looking a little worse for wear, so we took a minute for a core social with lots of high plank and WWI’s.  Then just repeat the same five exercises above but this time for two minutes each exercise.  All while partner is running the hill and back.

Mosey back to parking lot for some MARY: American Hammers x20; AL Prom Dates x20; Flutter Kicks x20.  Then I think some high plank to finish it off?  Time!

Announcements: Complimented the COT efficiency.  Best ever from a 413 class I think.  A 413 member asked me how F3 started and I obviously deferred to BV who handled with great aplomb.

Props to Q who, after vomiting mid-workout, told me I went too easy on the new class.  Oh brother.

Offered up a prayer of gratitude for F3, 413 Strong, and our ability to bounce back from mistakes.  I’ve made plenty and will make more.  But it’s what we do after our mistakes that defines us.  Really proud to see Q and Terrence back in the class after tripping up in previous classes.  The right choice is rarely the easy choice.  Let’s help them see it out.

Bagger is leading a 5000 calorie sweatfest on Memorial Day.  Details on Slack.

The Buffalo in East Nashville is going great.  Come see us!

Done.

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Bomber 5-24-2019: Guess the Playlist Theme

18 HIM came out to make themselves better by working their bodies and their minds via a playlist theme contest.

PAX:  Vector (QIC), PA, T-cell, Bad Boy, Toothless, DFrost, Cub Cadet, Lunch Lady, Crawlspace, Porcelain, Hambone, The Jeweler, Pumpkin Spice (FIFO), Dewey, Lemon, Blue Mule, Bicentennial Man, TK [Hambone, PA, and Pumpkin Spice for pre-party]

Conditions:   Light breeze, sunshine – perfect

For today’s workout, YHC created a themed playlist.  PAX were told that each person had 1 guess to get the theme.  First to guess the playlist theme wins breakfast at Dose and bragging rights as the smartest in all of Bomber.  Those paying attention should have caught clues all along the way . . .

Warm-o-rama:  

Mosey to Rec Center.  SSH x 11, WMH x 11, Good Mornings x 11, LBAC x 11, Seal Claps x 11, RLBAC x 11, and Imperial Walkers x 11 (that’s 77 total for those of you paying attention at home – hmm, a clue perhaps?)

Playlist: (First Half)  

Opportunities (Let’s Make Lot’s of Money) – Pet Shop Boys
Why Can’t I Be You? – The Cure
Don’t You Want Me? – Human League
Mama, Said Knock You Out – LL Cool J
I Touch Myself – The Divinyls

First Round:
Mosey over to side of Rec Center for 7s (hmm, another clue?):
Split squats and Irkins

Second Round:
Another set of 7s (clue):
No Surrenders and Squats

Third Round:
Mosey to wall.  25 reps each of:
Dips
Elbows to Hands
American Hammers

Fourth Round:
Another round of 25 reps of:
Derkins
Lt. Dans
Y-Raises

By now, the PAX had multiple way wrong guesses (“The songs to which you first had sex,” “Your med school study playlist,” “Revenge of the Nerds,”) and one protester who noted the songs were “too old” (cough, cough, Pumpkin Spice).  T-cell saved the day by correctly guessing the theme of 7 Deadly Sins – It helped that the current song playing on the playlist was It’s a Sin by the Pet Shop Boys.  YHC noted the clues of 7 and the first letters of all the exercises (S-I-N-S and D-E-A-D-L-Y) that were right there in plain view.  The first 5 songs represented Greed, Envy, Pride, Wrath, and Lust.

Playlist: (Second Half)  

#1 Crush – Garbage (Lust)
Come Out and Play – Offspring (Wrath)
Obsession – Animotion (Envy)
We are the Champions – Queen (Pride)

Celebratory Repeat Round:

25 reps each of the S-I-N-S exercises followed by 25 reps of the D-E-A-D exercises.

 Mary:   Exercises to represent the theme.  25 Alabama Prom Dates (Lust) followed by ones that represent Envy (because all will be envious of our awesome abs after this workout):  WWIs, Crunchy Happy Frogs, and some painful crunch that Blue Mule picked (brain was too hypoxic to recall name, but it was effective).

COT:

  • Prayers for Bad Boy’s colleague’s son who sustained head trauma after skateboarding and for those in my hometown of Jefferson City, MO after the tornado hit on Weds night.  Also prayers of thanksgiving for my son and Cub Cadet’s son, who graduated 8th grade last night (CC’s son was valedictorian).
  • Reminded the PAX that the 7 deadly sins of Greed, Lust, Sloth, Gluttony, Wrath, Envy, and Pride are all Jesters that can derail us on our course of acceleration to become HIM.  Thanks to all the PAX for helping us keep our eyes forward and away from these distractions in life.

Was an honor as always to lead you men this morning.

SYITG,
Vector

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Ragdoll’s 1 Year Anniversary Q at The Pound

16 PAX bearly had any fun today as they celebrated Ragdoll’s 1 Year F3 anniversary. But my goodness, could conditions have been any more perfect?

Here’s what went down…

Preparty: Stats on point for a bear crawl / crawl bear bridge preparty.

PAX: Swinger, IG, Typo+, Stats, Nimbus1500, Mickey Mouse, Altidore, Kermit, Mufasa, Scrooge, Tebow, Staples, MicDrop, Hush Puppy, Netflix, and your faithful Q Ragdoll.

Warm-up: 

  • 20 Side Straddle Hops
  • Good mornings and hamstring stretches
  • Toy Soldiers (high leg kicks), 10 each leg

The Thang

From the parking lot, we mosey across “The Bridge” which has all the HIMs breathing a sigh of relief. Kermit is shocked… “twas a perfectly good bridge,” he says.

Oh what Kermit doesn’t know.

For the past year, the Nolensville Park bridge has been a symbol of my pain and weakness. Today that ends.

We partner up, as F3 leaves no man behind. Today we will encourage each other throughout the entire workout. And then we bear crawl the bridge.

Next we line up by our partners to do a Catch Me If You Can Indian Run. As the crew runs around the track, the last partners in line will drop to do 5 merkins, then sprint to the front of the line, tapping the last partners in line who then drop for their 5 Merkins. So on and so forth, we circle the track for .3 miles until we’re back to the bridge.

Now it’s time to crawl bear the bridge. “Why is doing this thing backwards so much harder?” Swinger asks. “Because bears weren’t made to crawl backwards,” I say.

Now back in the Feed Mill parking lot we line up for a quick Parking Lot Shuffle. Still in pairs we drop to do 1 Merkin at the top of the parking space, run to touch the curb, then backpedal to the top of the space to our right. We do this all the way around the lot, about 20 spaces in total.

We plank and wait for the 6, and then get on our backs for 20 counts of flutter kicks.

Oh look! A bridge! Time to teach that bridge who’s boss and bear crawl it. Kermit is shocked… “I think that bridge owes Ragdoll money,” he says.

We Al Gore while we wait for the 6, then line up for another Catch Me If You Can run. I forgot to give instructions, and somebody gets angry at somebody else for asking the Q what exercise they’re supposed to do while we run. It’s 3 Burpees this time.

We circle the track, another .3 miles. I’m pretty sure the crew started picking up the pace as we got close to that bridge, but sure enough — speed bump time.

You know what to do. Crawl bear that sucker.

Gosh darnit, we’re at time already. We mosey back to the parking lot and do a few high planks and one arm planks to close out the morning. Strong work everyone!

Encouragement

I think we all love and hate the Nolensville Park bridge.  I know for me it has been (more often times than not) a clear marker of my weakness.

But as I told the kids at F3 Dads on Sunday, it’s not about how fast you do an exercise, how many times, or even what form you do it in. There’s always going to be someone next to you who can go faster, do more, or perform better.  Rather, it’s about giving it your best each time you’re out there.

If you try your best today, your best tomorrow will be even better.

A couple weeks ago I bear crawled the bridge for the first time without taking any breaks. It took me nearly an entire year to accomplish that!

I know Scrooge had a breakthrough today as well and got through the whole bridge without stopping. Nice!!

Change happens one step at a time. You can only reach your goals by continuing to put one foot in front of the other.

You guys are all doing great, and every morning you’re out there you’re getting stronger and faster and making yourselves better. Keep putting one foot in front of the other.

COT

  • Scrooge’s mom is undergoing two biopsies. We pray for a good report and continued strength through a difficult season.
  • Lifting up a local Nolensville family who lost their husband/father in a tragic accident recently.
  • And continued prayers for Soccer Mom and his family as they spread the good word in Africa.

Announcements

  • Staples and Numbtuck’s smoker will be hosting a Brisket Fest this Saturday, 6:00pm at Staple’s house. Hit up Slack for details.
  • Monday morning there will be dual Memorial Day events happening:
    • Brentwood YMCA: Preparty Murph, Hero of the Day Workout 6-7, then Ruck Post-party.
    • Nolensville Park: Murph Challenge @ 6:00am

  Postparty

Was gonna be led by Kermit, but then Nimbus called audible and ran to his car to get his ruck. Then he brought Mufasa, Mickey, Kermit, Ragdoll, Stats and Altidore to the football field for a partner drag, 50 yards each partner. At this point Stats and Altidore looked at each other and determined this was a ridiculous idea and went back to get coffee. Then we did a 50 yard partner carry back to the starting goal line. Then we bear crawled some more. But Nimbus had no partner, so he just carried his (much lighter than my partner) ruck the whole time. I don’t know … I think Stats and Altidore had the right idea.

Proud to lead you all this morning, and thankful for the brothership we have to encourage one another and push each other to be stronger physically, mentally, emotionally, and spiritually.

~ RagDoll

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Stairway to Seven – Racetrack 5.22.19

14 of Nashville’s finest for some stairwell work at The Racetrack this morning. And BV and Toga were in attendance too.

PAX: Toga*, Olan Mills, Joey Freshwater, Bedpan, Umbrella, Black Widow, Offshore, Dr. Smartt, Tampa Libra, Double Check, Hot Pockets (FNG), Boone’s Farm, Tiny Dancer, Big Bang, Bagger Vance*, Razorback (Q).

* Late stage uninvited (and unhelpful) co-Qs.

Conditions: Beautiful outside, a touch sticky in the west stairwell.

WOR: Mosey to usual parking lot for SSH, Good Mornings, WMH, Squats, Hillbillies, Merkins, Spidermans, Mountain Climbers, High Knees and Butt Kickers. Move over to the bottom of the west staircase of the parking garage for…

THANG: 7 rounds up and down the west stairs. 20 merkins at the top, 20 LBCs at the bottom. We progressed up the stairs in the following manner:

1 – run touching each step

2 – run touching every other step

3 – double leg hops every other step

4 – single leg hops every step (alternating legs each half flight)

5 – double leg hops every other step

6 – run touching every other step

7 – run touching each step

Optional speed bump at the midpoint of 4th flight for a swig of Fireball from the half abandoned bottle we discovered – alas no PAX partook. Q had plans for more stair work on the big stairs by Holler & Dash, but we were low on time and I was low on stamina (that’s what she said?). Next time…

Moseyed to park for a quick pullup pyramid, from 1 rep up to 5 reps and back down. Much uninvited co-Q commentary from BV and Toga.

Back to starting point for 45-60 seconds of touch your toes stretching lest I finish a workout early and deprive the PAX of the full physical fitness they paid for. 

ANNOUNCEMENTS:

Welcome FNG Brian Phillips (aka Hot Pockets – still unclear how he got this name).

Penny Loafers’ wife has a biopsy today, be praying for good results and a clear treatment path forward. 

Continue to pray for Sinclair family and look to F3 General slack feed for meal signup and other ways to serve. 

Memorial Day CSAUP led by BV @ the Concord Rd YMCA: 5 am Murph, 6 am HERO WOD, 7 am speed ruck (5 miles). Come for any or all. Coffeeteria to follow.

Pleasure to be with you men this morning.

#wps

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Oregon Trail ReDeux (Featuring Egg Suck and Ride & Caught Up In The Country))

Conditions: Perfect

15 PAX in Attendance: Tebow, Stats, Typo+, Nimbus1500, Creeper, TV Guide, Nacho, Snowball, NumbTucks, Barney, Staples, Mickey, Kermit, Toad & Ragdoll .

PreParty: Partner swap Prairie Grass Pullups (50 total) with AMRAP HipDips while the Medic played us some “Egg Suck and Ride”

Warm up:
Oval up…struggled with circle early.  Brief disclaimer in to 20 SSH, 10ish Arm Circles both directions and Good Mornings OYO.

Mosey over to Independence, MO (Nolensville First United Methodist Church) to gear up for our journey.

Assemble the Wagons: Partner up
Partner 1 in wide PLANK while Partner two begins their IRON Hulk swapping every set, ascending from 1 Merkin:4 AirPresses to 10 Merkins:40 AirPresses

Our sound track for the morning drew some early mumble chatter…might have been the opening “Square bales, flatbeds” line?  Can’t speak for everyone, but it fired me up!

Now that our transportation is taken care of, we rode over to the Kansas River (Mill Creek) via speed mosey.

Ford the River
Crabwalk feet first, then sideways, flip sides then backwards over the bridge.

Short Mosey to the Soccer Field

Bear Hunting
Partner 1 begins Crawl Bear away from Partner 2, while Partner 2 does 5 Pistol Squats on each leg.  Once partner 2 completes his Pistol Squats, he Bear Crawls until he catches Partner 1.  (Flip sides, Rinse and Repeat the length of the high plains of Nebraska (Nolensville Soccer Fields)

Short Mosey

Carry your Kill
Now that we’ve got lots of bear meat, we need to get it back to the wagon via Partner Carries from the Soccer Fields to Mill Creek Brewery.

Base of the mountain 
The weight of that meat on those wooden wheels gave us fits.  10x (Broken Wheel) One Legged Hops on the Right Leg, 10x CDDs, 10x One Legged Hops on the Left Leg, 10x Mountain Climbers.  Rinse and Repeat from the Mill Creek sign to the other side of the parking lot…to get us to the base of the Rockies.

Quick Mosey

BurpBack Mountain 
Gotta do what you have to keep warm with your partner in the Rockies.  PAX 1 did Politicians up the Hill and Bear Crawled down 2X, while PAX 2 did Burpees then swap.  Only one round for time

Indian Run back to home base

Mary
In honor of the origin of the name Oregon, thought to be from the French Canadian word Ouragan (Hurricane), we completed a quick Hurricane Hoedown.

10 Hands up High Flutter Kick – 10 Slightly Reclined Flutter Kick – 10 Flutter Kicks

Post Party
Nimbus1500, Mickey, Kermit & RagDoll

3X (10) DIDs

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Oregon Trial – ReDeux (Featuring Egg Suck and Ride & Square Bales, Flatbeds)

Conditions: Perfect

15 PAX in Attendance: Tebow, Stats, Typo+, Nimbus1500, Creeper, TV Guide, Nacho, Snowball, NumbTucks, Barney, Staples, Mickey, Kermit, Toad, .

PreParty: Partner swap Prairie Grass Pullups (50 total) with AMRAP HipDips while the Medic played us some “Egg Suck and Ride”

Warm up:
Oval up…struggled with circle early.  Brief disclaimer in to 20 SSH, 10ish Arm Circles both directions and Good Mornings OYO.

Mosey over to Independence, MO (Nolensville First United Methodist Church) to gear up for our journey.

Assemble the Wagons: Partner up
Partner 1 in wide PLANK while Partner two begins their IRON Hulk swapping every set, ascending from 1 Merkin:4 AirPresses to 10 Merkins:40 AirPresses

Our sound track for the morning drew some early mumble chatter…might have been the opening “Square bales, flatbeds” line?  Can’t speak for everyone, but it fired me up!

Now that our transportation is taken care of, we rode over to the Kansas River (Mill Creek) via speed mosey.

Ford the River
Crabwalk feet first, then sideways, flip sides then backwards over the bridge.

Short Mosey to the Soccer Field

Bear Hunting
Partner 1 begins Crawl Bear away from Partner 2, while Partner 2 does 5 Pistol Squats on each leg.  Once partner 2 completes his Pistol Squats, he Bear Crawls until he catches Partner 1.  (Flip sides, Rinse and Repeat the length of the high plains of Nebraska (Nolensville Soccer Fields)

Short Mosey

Carry your Kill
Now that we’ve got lots of bear meat, we need to get it back to the wagon via Partner Carries from the Soccer Fields to Mill Creek Brewery.

Base of the mountain 
The weight of that meat on those wooden wheels gave us fits.  10x (Broken Wheel) One Legged Hops on the Right Leg, 10x CDDs, 10x One Legged Hops on the Left Leg, 10x Mountain Climbers.  Rinse and Repeat from the Mill Creek sign to the other side of the parking lot…to get us to the base of the Rockies.

Quick Mosey

BurpBack Mountain 
Gotta do what you have to keep warm with your partner in the Rockies.  PAX 1 did Politicians up the Hill and Bear Crawled down 2X, while PAX 2 did Burpees then swap.  Only one round for time

Indian Run back to home base

Mary
In honor of the origin of the name Oregon, thought to be from the French Canadian word Ouragan (Hurricane), we completed a quick Hurricane Hoedown.

10 Hands up High Flutter Kick – 10 Slightly Reclined Flutter Kick – 10 Flutter Kicks

Post Party
Nimbus1500, Mickey, Kermit & RagDoll

3X (10) DIDs

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Crossbrick

PAX: PSL, Bagger Vance, CCR, Brother-at-law, Big Stick, Foxtrot Talks-a-lot, Reefer, Pope, Yard Sale, Part D (FNG), Grease Trap, CAPS LOCK, Blue Mule

QIC: Floppy Disk

14 at Sir E this morn for a little circuit work. Figure 8 mosey then gather at the lower lot for some WoR.

Warm-o-Rama (all IC)
Goofballs x20
Windmills x10
Good Mornings x10
Squats x20
BaC F x10
BaC R x10
Merkins x10
Air Press x10

THANG – Circuit work – 4 groups
Round 1 (x3 sets):
Group 1 (cinder blocks): KB swings
Group 2 (bricks): Lunges
Group 3 (pavers): Press
Group 4 (pace group): SSH x80

Run Manley loop

Round 2 (x2 sets):
Group 1 (cinder blocks): Thrusters
Group 2 (pavers): Deadlifts
Group 3 (bricks): Bicep curls
Group 4 (pace group): run to playground, touch the train/bus, run back

5 sets of: x10 SSH (IC), x10 Mtn Climbers (IC), x10 Merkins

Mary
Hello Dolly (x20 IC)
Flutter Kix (x20 IC)
J-Los (x20 IC)
Low Plank 45 sec

MS: Lots of MC today, especially during the warmup. Big Stick barely broke a sweat. I struggled with the cadence at the end due to shortness of breath. Foxtrot, PSL and I discussed fancy cars. Great to have FNG Part D out there. He’s a pharmacist and Medicare fan.

BH: Continued prayers for Ludwig’s wife and their family. Sign up to help them with lawn care or meals. Check Slack for links to both sign-ups.

Sincerely,
Floppy Disk

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The Buffalo – Third Running – 05.17.2019

The third running of The Buffalo went as follows:

PAX: Vegemite, Hot Route, CCR, Pocket Chicken, Ed Hocules (FNG), Brother at Law.

Conditions: Warm.  Humid.  Thick.

Mosey around the block up to 19th and back to the parking lot for some WOR.  SSH x20; GM x10; WMH x10; LBAC x10; RLBAC x10.

Thang: Mosey to the big hill on Shelby Ave as it meanders into the park.  Stop at the jungle gym on the way for 5 pull ups for good measure.  Once we get to the hill, a round of 7’s with Carolina Dry Docks at the top and jump squats at the bottom.  First time doing anything on that hill and it’s a monster.  More to come in future weeks.

Mosey to tennis court.  Burpee broad jump baseline of court, then Lt. Dan the long-side (alleys).  Make your way all the around the court.  Plank and wait for the six.

Partner up for some Suicide Dora 123’s using the alleys with merkins, LBC’s, squats.

Mosey back to playground and benches for 4 four rounds of: 30 second box jumps on picnic benches followed by 5 pull ups.

6MOM: Some high plank, some american hammers, some flutter kicks, then some high plank.

Time.

 

Announcements: Great to have FNG (Ed) Hocules (aspiring football referee that also has muscular arms) combined with Hercules because why not.  He rolled up on his bike and noted on his way out that next time he would drive.  It appears he may have underestimated the workout.  Let’s keep those FNG’s coming!  Hocules was my friend but we’ve had a good steady stream of new guys.  Let me know if you know guys in East that could benefit from F3!

Discussed new 4:13 class going through mental toughness week and starting week of 5/20.

Memorial Day CSAUP at Concord Road YMCA from 5-8 am.  Join for any hour block that works for you.  Chicken Pocket, Hot Route, and YHC will likely be with our wives and children at SLAM in Shelby Park, where our M’s workout, because husbands are invited on federal holidays.  Let me know if you’re interested.  Kids are not only welcomed, but encouraged.

Prayers offered up for Sinclair family and discussion on ways to chip in.

I offered some thoughts on how it’s been a stressful couple of weeks but how important perspective is and how blessed I am.

End

Posted on

BOGO @ Defiant

Pre-Party: YHC led Staples, Typo+ and TVG in a Pull-up + Dwarf Kick Apocalypse. Brutally fun.

11 PAX in attendance for the THANG (Double digits for Defiant!): Creeper, Staples, TVGuide, Numbtucks, Barney Fievel, PlayBoy, Centerfold, Altidore, Typo +, HushPuppy & 3rd Degree (Q) got after it.

Warm-up/Disclaimer/BattlePlan:

  • ShowMe Lap to the Back Lot, Circle up!
  • SSH IC x 5
  • SJ IC x 5
  • GoofBalls IC x 5
  • Tempo Merkins IC x 5
  • Tempo Squats IC x 5

Explained the concept for today: Tabata

Thang:

Explain Tabata (20 seconds maximal effort of whatever is called, followed by 10 seconds rest) Outline: ~75-80% Sprint, rest, Exercise, rest, back to Sprinting toward the original side, etc. Rinse and Repeat X 4 Songs (8 rounds total per 4 minute song)=16 GRUELING minutes. NumbTucks nearly lost it…

We did: SSH, Merkins, Imperial Walkers, Squats, GB, Seal Jacks, IronMikes, American Hammers, LBCs to Tabata Songs Playlist played through phone speaker carried back and forth with Q.

Playlist: Smells like Teen Spirit, The Kids Aren’t Alright,  M.G.M.T., Counting Stars (16 minutes total of Tabata)

Thang 2: DDoD: Discounted Deck of Death:

Everyone picked up a coupon from Staples’ truck, AKA Deer’s Bane, then circled up in the parking lot. We played Deck of Death with deck of cards, but add the coupons, so it’s discounted…

Going in a circle, each PAX draws a card from the deck that corresponds to an exercise and number of reps.

Spades = OHP with Coupon

Clubs = blockees (coupon burpees)

Hearts = Curls for Typo

Diamonds = Squats with coupon

Aces=11, Face cards=10 and Jokers are 20 of drawer’s choice (can mix and match)

we played 2 full rounds with occasional sales and BOGO (double down) called out by YHC

everyone saw me shuffle but since the first 3-4 cards were blockees, everyone thought I was Mel Gibson from Maverick

Lastly, partners walked the lot while everyone left behind did plank variations. P1 farmer-carried 2 coupons while P2 cheered on and took over if needed. When the end of the lot was reached, flapjack who is carrying and head back. Everyone carried their own load and did great!

Minutes of Mary:

AHs

Flutter Kix

Floating Starfish x 10 (each side half), we don’t do these enough because they were hard!

CoT/Numbers/Names

What we Learned:

  • Centerfold is headed back to Branson, MO but did a great job and is welcomed back anytime!
  • Double digits at our newest and hardest AO to post to is great! Strong showing gentlemen! Let’s keep it up.
  • Thanks for pursuing me and pacing me and sharpening me. I need you guys…
  • YHC shared that tomorrow is his 14th Wedding Anniversary and it is all of Grace. God has been so kind. And what helps me to treasure this time and seek to make the most of my relationship with my wife is realizing it is a temporary gift. I will face God one day and give account for every word, thought and action…I pray we love our families with the realization in mind. Let’s serve today in light of this.

BullHorn:

  • Memorial Day CSAUP including preparty Murph set for 5/27/19. Brentwood YMCA, Murph Preparty 5-6, Hero of the Day Workout 6-7, then Ruck Post-party.
  • RagDoll did a great job planning and leading our first ever F3Dads local event yesterday, May 19th, Sunday afternoon. It was an initially soggy Free event with kid-friendly 45 minute workout with fellowship time afterwards. F3Nolensville has a strong snack game and folks hung out for a longtime!
  • 2ndF opportunity Saturday for a brisket-fest. Check out Slack. 
  • NumbTucks will also be reading and leading a 3rdF discussion June 29th after the Forge on the Dude’s Guide to Manhood. You can check it out and buy it HERE

Stay on the Path…3D-out!