Backblasts

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The Pain Shed

Gloom Factor:  Dark with a little chill, but overall pleasant

Pre-Party:  Staples, Barney, Sweaty Palms…and I may be missing one because I’ve never showed up early enough for one of these to ask this question.

PAX in Attendance:  Deliverance, Staples, Best Balls, Barney, Sex Ed, Tebow, Nimbus 1500, MicDrop,  Creeper, Sweaty Palms, Ace, Typo Positive, Old Hickory, Hush Puppy

Warm Up:  Disclaimer, Side Straddle Hops, Arm Circles, & Light Stretching on your own

Thang 1  (“10’s)
Parking Lot Run – Light pole to Light Pole (approx. 30 yards) for total of 10 times (up and back = 2) for time – 1:00 minute.  Failed to make it w/ group punishment – Bear Crawl to Light Pole and Politician back to Light Pole

Thang 2  (“The Pain Shed” – where coupons live)
Partner work – 1 partner does coupon work, while the other moseys to concession stand and does 5 burpees.   Group repetitions until done.

1st Round – 20 Blockies, 40 Squat Thrusters, 80 Push Presses

2nd Round – 80 Swings, 40 Blockies, 30 Loaded Beasts

Mosey around football field and back to parking lot.

Thang 3 (20’s)                                                                                                                                              Parking Lot Run – Light pole to Light Pole (approx. 30 yards) for total of 20 times (up and back = 2) for time – 2:00 minute. Failed to make it w/ group punishment – Partner Wheel Barrels

Number Off/Name-a-rama/
Prayer Requests
Continued prayers for LMP’s wife and his brothers, Barney’s brother, Professor X’s family, and MicDrop’s wife
Announcements
Serving opportunities to live out the 3rd “F” of F3 – Tornado disaster relief led by Kermit & TV Guide and Alvarez Family.

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03.04.20 Feel the Burn (the Racetrack)

The morning after Super Tuesday, Tennessee didn’t “Feel the Bern,” but a larger than normal PAX felt the burn on a clear morning at the Racetrack. We started off with warmups as a few pre-party ruckers came in hot and ready for some work. YHC learned something: apparently there’s a whole exicon of different exercises to try, as referenced by some PAX tired of the repeated WWIs. Wait for the burn tomorrow gentlemen–it will all be worth it!

PAX: Old Fashioned, Soft Serve, CCR, Faulkner, Boone’s Farm, Black Widow, Toga, Umbrella, Bagger Vance, Marilyn (Willy Loman from Charlotte), Offshore, Not a Sport, Tampa Libra, Dr Smart, Ochocinco (QIC) / (hopefully I didn’t miss anyone, and apologies if I did)

Warmup:

  • 10 Good mornings (OYO)
  • 10 WMH (OYO)
  • 10 LBACs (IC) x2 (front and back)
  • 10 Arm Presses (IC)
  • 10 Michael Phelps (IC)

Thang 1: Mosey to Terraced Wall beside Uncle Julio’s

  • (15) Reps of each: Merkin, Wall Jump, Irkin, Wall Jump, Derkin*
  • (10) Reps of each: Merkin, Wall Jump, Irkin, Wall Jump, Derkin*
  • (5) Reps of each: Merkin, Wall Jump, Irkin, Wall Jump, Derkin*
  • *Run loop around Del Frisco’s and Uncle Julio’s after each round

Thang 2: Mosey to Parking Garage

  • Run up six flights to top deck
  • 25 SSH (IC) / 25 WWIs (R&R one more round)
  • Sprints length of each floor / mosey down ramp to next level
  • 25 SSH (IC) / 25 WWIs
  • Mosey back to start

Mary:

  • Dealer’s Choice: Rotated PAX leading CORE exercises (LBCs, APDs, JLOs, Flutters, Hello Dollys, WWIs, Squats) until time expired.

COT:

  • Prayers for Tornado victims and how F3 can help / Looking at Friday meetup at the Buffalo /  Continued prayers for Fogarty’s and Charlie’s recovery / Prayers for Offshore’s friend in CA with a brain tumor and his able healing and recovery.
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Gruesome Twosome

Gruesome Twosome

Temp: 32
Gloom: Nil

PAX: Deep Dish, Bagger Vance
QIC: “,”

Mosey up and around Sunnyside Mansion back to the parking lot.

WOR: SSH, IW, HB, GMA, WMH

Thang:

Run 1/2 Mile up to Midtown Church then back to Picnic Area 1 for 1 mile total.

100 Pull-Ups
200 Merkins
300 Squats

Run 1/2 Mile out Clayton them back to PA1 for 1 mile total.

Mary:
WWIing
Planking
Crunching (LBC & Happy, Crunchy, Froggy)
Olá Dolly
Big Boy Bicycles
More Crunching
Putin Pounding
More Planking

Time

NMM: There’s been many a day when I wanted to fartsack, when I figured I’d go on a solo ruck or whatever. That was the case again last night after seeing all of the other things happening today but I decided to nut up and Q. I am glad I made that decision as I had a full hour to hang with my man, Deep Dish.

It’s days like today that make me grateful for F3 and the HIM that I have gotten to know. Suffice it to say, Deep and I had a great talk about things that we all will face, have faced or are in the midst of. I encourage all of you to make that extra effort in the mornings when you don’t feel like it, you never know what you will learn from your Brothers and what you can share with them too.

BV

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BLIMPS over Brentwood

BLIMPS RUN
TEMP: 50
Gloom Factor: Nil
0529:45 Disclaimer

PAX: Toga, Umbrella, Black Widow, Boone’s Farm, Offshore, Bagger Vance
QIC: BV

WOR:
SSH, Windmills, HB, BAC F/R, WMH, Phelps x 8-10 IC

THANG:
Mosey to GWP and explain the Thang. We will move around the path in Indigenous People Run fashion. Once YHC gets back to the front we will knock out some BLIMPS:

Burpees
Lunge Walk
Imperial Squat Walkers
Merkins
Plank Jax
Squats

RI – x 15
RII – x 20
RII – x 16
RIV – x 15

At this point our IPR broke down as YHC attempted to find a station for rows and or pull-ups. We finally stumbled upon a railing that would suffice at the front of the middle school.
Rows w Bros x 10,9,10

Back to the lot for Mary:
Pistol LBC X 20 IC
Plank progression x 2 Mins
FKIX / Ola Dolly x 30 IC
Plank Progression x 1 min
5 Burpees

Time

NMM:
Good tour of GWP and all that public schools have to offer in Wilco.
Pleasure to lead and be led.

BH:
Praying for all families, specifically The Fogarty family, The Duffy Family and The Sinclair Family. Prayers up for Glenn, TOGA’s friend who lost his wife suddenly at Christmas ‘19.

YHC,
BV

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Bookend

PAX:
Bagger, Movin On Up, Tiny Dancer, Father Rico, Ocho Cinco, Old Fashioned, Pedialyte, Black Widow, Vegemite, Rambis (FNG), Uncle Jerry, Faulkner, Noodler, Topanga, Bogey, YHC

THANG:
Bus loop mosey front, side, side, back. Scorpion, WMH, Rice Planters, LBAC Fr/Back, Air Press

100 merkins in sets of 10 with a 10-second low merkin hold in between each set. Accumulate 10 burpees and 10 4-count flutters for every 10-second pause you take. Looks like the average was about 5-6 breaks so that ~50-60 burpees and flutters.

100 jump-squats, thanks to Movin’ on Up for the demo. Sets of 10 with a squat-hold. Accumulate either 5 Lt. Dans or 15 flutters for every 5-second break, dealers choice.

Partner up for 2 rounds of buddy carries and 2 rounds of sprints.

On your 6 for 20 APDs, 10 single-leg APD each side, 40 APDs. Then 20 hand-release merkins, 15 hand-release merkins, and dealers choice of 10 hand-release merkins or 5 8-count body-builders.

COT:
4:13 signing day today
Prayers for Sinclairs, Duffeys, Penny Loafers, and Fogartys.

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Last Dance 413 Class 001 2020

Sharknado
Temp : 32
Gloom : High

PAX: Red Skull, The Baby, Juicy Juice, GoalDLocks, Baby Joker, Benjamin Button, Dae Dae, Titan Man, Pop A Lock, Reveille, DanOSaur, Hot Route, Brother @Law, Pickachu, Bagger Vance
QIC: BV

Pretty somber crowd this am as we embarked upon the last workout for this class. Quick dispensing of the Disclaimer then a down to and through the STEM bus lot.

WOR:
SSH, GMA, IW, HB X 13 IC

THANG :
Sharknado
15 Burpees
20 Squats
20 Merkins
20 Pistol Crunches
20 CDD
Run lap

Lead lap got five rounds in. We Flutter Kicked and waited on the 6.

Mary :
Olá Dolly x 13 IC
5 Merkins
Flutter Kix x 13 IC
5 Merkins
Plank Progression
MC at a fever pitch so we argued into 10 Burpees called out by YHC.
AL Prom date RT leg up, LT leg up
Plank Progression

Time

NMM:
Hard work today men. Thank y’all for persevering. Proud of this class of 413 and how they have stuck with the program. #BreakTheMold

YHC,
🎒🐜

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Robbie Miller MOD

PAX:
Bagger Vance, Floppy Disk, PSL, The Situation, SoccerTeaze, Ocho Cinco, School Girl, CCR, Movin’ On Up, Grisham, Faulkner, Vegemite, YHC.

BOLO:
Prevac, Dupree, Bueller, Donuts, Too Tall, Dilly, and Razorback

THANG:
Stolen phrase from Bagger: “MOD”. We did a slightly modified version of the Robbie Miller WOD as follows:

  • (6) block curls each arm (12 each arm for those with the small block)
  • (6) burpee squats
  • (6) 4-count mountain climbers
  • (6) block getups

Traditional RM-WOD replaces the curls with pullups.

Goal: 12 rounds

When Q called time we mosied to the handrails for max inverted rows with partner. Return coupons and mosy to startex, (1) 8-count bodybuilder for every round under 12 completed.

COT:
Final week of 4:13 events. Run tomorrow, 4:13 AO Thursday, signing day Friday lunch.

Continued prayers for Charlie and Ludwig’s bride.

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Hard Stop

PAX: Umbrella, Boone’s Farm, Ocho Cinco, Soft Serve, Old Fashioned, Back Lash, Pop a Lock, Not A Sport, Faulkner, Bagger, and YHC.

3 PAX for a pre-ruck. Mosey to the garage, ruck up the ramps, down the stairs x2 and back in time for launch.

THANG:
Mosey to garage where PAX was instructed to perform 10 squats followed by a 10-second hold, on the next landing 10 merkins with a 10-second low merkin hold. R&R adding 10 reps and 10 seconds each time until we got to 40’s. Mode of transportation up the ramps varied from lunges, inchworm, karaoke, walk, Bernie Sanders, and more. Q has dreams of lunge/inchworm each time but A. It sucked and B. It was taking forever.

Part II on the new stairs case heading into the park. 30’s by 5 a la the style of 7’s. So 5 jump squats at top, 25 calf raise at the bottom and so forth.

Finish up with 100 calf raises, 25 irkins, 15 dirkins, and we’re done.

Moleskin:
Backlash made a strong case to be renamed ‘Hard Stop’, Ocho has rubber Achilles showing off the deepest calf dips YHC has ever witnessed, Bagger on IR still considered bringing everyone Panera coffee..but didn’t, and bolo on Venus.

Honored to struggle with the HIM.

Tampa

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Stonewall – 2.22.20 – “Rage Against the ‘Wall”

5 HIM got after it in the below-freezing gloom on a Saturday morning to challenge each other and themselves by way of an out-RAGE-ously complex set of workout routines courtesy of YHC.

PAX: Care Bear, Crawlspace, TheJeweler, The Situation

QIC: Cunning Linguist

Gloom Factor: Legit, in a bone-chillingly cold kind of way. You know when you still feel like you’re freezing after 15 solid minutes of working out? Yeah, that’s the one!

INTRO: YHC rolled up at 0529 due to missing his exit on 440 and having to circle back to the entrance to Stonewall (which included getting stuck at a railroad crossing, I kid you not), and thus, the One Minute Warning was called out and YHC gave the F3 Fistbump to all PAX present.

At 0530, YHC gave a moderately verbose version of the Disclaimer and then set off on a Mosey to the Gale Lane Community Park (affectionately known as “The Circle” by some PAX) for our Warm-O-Rama.

WOR:

12 x SSH
14 x LBAC (oops, YHC was still clearly waking up here)
12 x rLBAC
12 x WMH
12 x SnL Squats

Then, one loop of the track and back to the starting location of WOR for our Theme of the Day: The recently-announced Rage Against the Machine reunion tour being held in various locations across the US in 2020.

Rage (or RATM, for the cool kids) was formed in 1991 — 29 years ago. And thus, we started on a Rage-themed routine for THANG 1

THANG 1:
The RAGE Routine
29 x Reverse Lunges
29 x Air Press (overhead)
29 x Gorilla Hummers
29 x E is for Burpees (because words are hard, people)
All OYO, with lap around the track between each letter in the word RAGE.
High plank upon completion

At some point during the aforementioned routine, a car pulled into the small parking area at this park, and it was difficult to discern what was going on inside. Be safe out there, folks (even in the broad daylight of the morning)!

Countdown from 30-1 was called out, then we moseyed back to the gazebo nearest STARTEX for THANG 2.

THANG 2:
DIDs (2 rounds)
15 x Dips
10 x Incline Merkins
5 Decline Merkins

Another countdown from 30-1, then Mosey to the main house at the top of the park for THANG 3.

THANG 3:
ATMs
10 (4-count) x Alternating Shoulder Taps
10 x Tempo (Slow and Low) Merkins
10 Fast Merkins

Another countdown from 30 to 1 was needed (desperately, as YHC was perhaps on the verge of Merlot Splashage at this point in the workout), then we got started on THANG 4.

THANG 4:
Modified Dora
OYO
50 x Merkins
Lap around the large house
100 x LBCs
Lap around the large house
150 x Squats
Lap around the large house
Al Gores upon completion

Mosey to Playground for our final THANG of the day.

THANG 5:
7s
6 pull ups
Mosey to fence at house on hill
1 jump squat
Countdown until we had to cut short for time (believe we ended at 3 pull ups and 4 jump squats) and Moseyed to STARTEX for Mary.

MARY:
All IC
10 x Flutter Kicks
10 x LBCs
10 x Alabama Prom Dates
10 x Freddie Mercury
10 x WWIs

At this point, the clock struck 0700 and we were good to go for countoff, COT, and BOM. Oh, and 2 runners (Black Lung and Right Said) appeared at around this time after putting in another solid 8+ miles this AM. Well done gents!

COT/BOM

MOLESKINE:
Always an honor to lead, and the Men of Stonewall put in a fantastic effort this AM. Thank you for letting me take point for an hour!

BULLHORN:
-TAPs for all families (including the Fogarty family) that are suffering right now.
-TAPs for TheJeweler and his M – ask him directly for more info if you wish to dig deeper into what this means!
-BOLO for Biscuit Run details on Slack – the event is next weekend!
-Same for the En Fuego-led CSAUP – also being held next weekend, BOLO for more deets on Slack!

As stated above, it is always an honor to lead you men! This is your Colonel, signing off!

-CL

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2.19.20 – “Climb the mountain” @ Titan

Wednesday, February 19th 2020

Gloom: cold and clear 36°

PAX:  Revielle, Defrost, Drago, BlackLung, CowBell, Ahab, TrapHouse(FNG)

QIC: Crawlspace

Warm up: quick jog to the Parthenon, side straddle hops, Willie Mays Hayes, slownlow squats, slow merkins, lil baby arm circles, reverse lil baby arm circles etc…

Work: B.O.M.B.S. up the mountain

Everyone partnered up so we had 4 teams of 2. Using the four levels of large steps leading up to the Parthenon we did four sets of (25 each level) incrementally less difficult variations of each letter of the acronym BOMBS as you moved up. One teammate worked on climbing the mountain while the other ran to the dragon and back. After each of the 4 levels (4 variations) were completed for each letter we planked and waited to move on to the next letter all together.

B is for Burpee:

1st level: 25 box jump burpee

2nd level: 25 hand release burpee

3rd level: 25 Regular burpee

4th level: 25 no merkin burpee

O is for overhead press:

1st level: 25 upside down overhead press (hand stand push up)

2nd level: 25 overhead press in al gore position

3rd level: 25 regular

4th level: 25 regular

M is for Merkin:

1st level: 25 decline merkin

2nd level: 25 diamond merkin

3rd level: 25 regular merkin

4th level: 25 incline merkins

B is for big boy sittups:

1st level: 25 American Flutters

2nd level: 25 WW1’s

3rd level: 25 Regular

4th level: 25 crunches

S is for Squat:

1st level: 25 box jump squats

2nd level: 25 jump squats

3rd level: 25 regular

4th level: 25 single leg squats (alternating)

After summiting the mountain we lined up for Mary.

MARY: hello dolly, flutter kicks, J-los, in and outs in plank position etc…

COT: We all want to continue lifting up Charlie and his family with prayers, thoughts and support, as well as loved ones travelling and recovering from injuries.

We welcomed one of my Volleyball buddies, Moe now “Traphouse” due to his research work at Vanderbilt which involves killing mice.

We closed out the workout with a brief prayer and continue to sharpen each other’s iron and move up the mountain together. Good work everyone!

Pop-a-Lock joined in for 6 at a Rev led Q source at Three brothers as well – good work, men!

SYITG,

YHC Crawlspace