Category: Atlantis

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Golden Bear Crawls – 11 Apr 2019

PAX: Defrost, Lunch lady, Pumpkin Spice, Crablegs (YHC)

Warm-Up/Disclaimer:

PAX warmed up with a quick mosey around the front of the park, traveling along Morrow road and to the playground – aka Driving Range for WOR

WOR: SSH, Squats, Moroccan night clubs, LBACs (f/r), good mornings

Thang:

PAX moseyed from the range to the first tee with a pit stop at the swings to perform 2 reps of the Shark Swinger (Steve Irwin/Underdog/Under row), honoring the 2nd place finishes of Greg Norman.

Upon arriving to the first tee PAX performed 5 rounds of the following (goal was 6, one for each of Jack’s green jackets):

  • Golden Bear Crawl down the path to the parking lot
  • Lefty Lunge down the parking lot
  • Sarazen Sprint back to the tee
  • 15 Jordan Jacks (new exercise – Moroccan Night Jacks, 2015 Masters winner)
  • 29 Rory MerkIlroys (29y old soon to be 2019 Masters champ)
  • 37 Sergio Squats (age 37 at time of masters victory)
  • 64 Hogan Hammers (one for each of Hogan’s 64 PGA tour victories)

Having been thoroughly exhausted by the circuit, PAX performed

  • 4 Big Cat Burpees (one for each green jacket)
  • Bobby Jones Broad Jump – from the first tee to the Clubhouse (aka – Pizza Hut) for a brief Mary
MARY: 30 Fowler Flutter kicks in cadence

Mosey back to the 19th hole for COT

  • Prayers for Lunch Lady’s friends as they deal with postpartum depression
  • Prayers for my family with circumstances around the loss of my grandfather a few weeks ago
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Thirsty Thursday

April 4, 2019

Gloom: crisp, clear, 50°

PAX: Defrost, LunchLady, RightSaid

QIC: Crawlspace

Warm up: quick jog around/ through the park, side straddle hops, Willie Mays Hayes, squats, lil baby arm circles, air presses, Moroccan night clubs, Shnooks, reverse lil baby arm circles etc…

Work: At the playground with two teams of two: One PAX sprinted to the shipping container then jogged back to swap with working PAX.

  • 50 pullups
  • 100 squats
  • 100 swing merkins
  • 100 box jumps
  • 100 down unders

Mary: sit ups, box cutters, hello dolly, world war 1’s, Freddy mercury’s, leg raises, one minute plank.

COT: Everyone is excited for Vector’s Q at Bomber tomorrow and we realized that Atlantis isn’t on the website for new folks to find. All in all a great start to the morning!

SYITG,

YHC Crawlspace

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Atlantis 3-28-2019: Under the Sea

7 HIM came out into the beautiful gloom to make themselves better and to launch the first Q under the AOs new name – gents, let’s get ready to go “under the sea!”

PAX:  Crablegs, Crawlspace (LIFO), en fuego, Lunch Lady, Right Said, Trapper Keeper, Vector (QIC)

Conditions:   52 degrees, perfect

Mosey around the fields to the lower parking lot for the

Warm-o-rama:  WMH x 10,  Good Mornings OYO x 10, LBAC x 15, RLBAC x 15,  SSH x 20.

First Round:
Mosey up to playground where the main event was held.  In honor of the new name, the PAX performed a pyramid of exercises spelling out the new name.  Between each exercise, a friendly jaunt around the Bob Ross Memorial Water Tank:

American Hammers x 25
The Merkin x 50
Little Baby Crunches x 75
Air Presses x 100
Normal Squats x 100
Thigh Masters x 75
Irkins x 50
Steve Irwins x 25

Playlist:  (As an aside, do you know how hard it is to find moderately paced, ocean/sea/water themed catchy yet cheesy tunes?  I should get Ironclad credit for that alone, my friends . . .  but I digress)

Octopus’s Garden – The Beatles
Barracuda – Heart
The Tide is High – Blondie
Under the Sea – Samuel Wright (Yes,  that would be The Little Mermaid song)
Flood – Jars of Clay
Brandy (You’re a Fine Girl) – Looking Glass
Cake by the Ocean – DNCE
Once in a Lifetime – Talking Heads
Take Me to the River – Annie Lennox
Under the Sea – Squirrel Nut Zippers

Second Round:  2 sets of DIDs — 20-15-10 in the Pizza Hut Pavilion

Mary:  A variety of fun including Flutter Kicks, Alabama Prom Dates, WWIs, LBCs, Alphabet, Boxcutters, Hello Dolly’s

COT:

  • Fri 3/29, 12th Man Leadership Lunch with retired US Army Ranger, John Belman.  11:30 at Richland Country Club. Link to RSVP. See more details on the Slack #leadership channel or contact Bagger Vance.
  • Thanks to all who participated in yesterday’s #F3MentalBattle – reminded the PAX that we need to talk openly about these issues every day, so please continue to support one another.
  • Prayers for a friend of Lunch Lady and myself who’s newborn had to be admitted for jaundice.

Was an honor to lead you men this morning. SYITG,

Vector

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The Scorpion – 03.23.19 – “Success”

In what was arguably perfect weather, 23 PAX conquered F3 Nashville’s inaugural “Wild West” CSAUP, The Scorpion, this weekend and celebrated with McDonald’s and a birthday song. Special appearances and support from three other PAX.

QIC: Crablegs, Porcelain, Princess Aurora, Pumpkin Spice, Vector

PAX: Bad Boy (Stonewaudible), Bagger Vance (30#), Big Bang (30#), Black Lung, Blue Mule, Brother-at-law (Stonewaudible), Crawlspace, Cunning Linguist, Floppy Disk, Hambone, Hi-Viz (Photography/Sag Wagon), Leatherneck (30#), Ludwig Von Oshkosh, Mystery Machine, Pop-A-Lock, Reveille, Right Said, T-Cell, Tampa Libra, Tiny Dancer (30#), Trapper Keeper

THE THANG:

Princess Aurora

Following a PAX count, the usual disclaimer, and some extra instructions for the undertaking at hand, YHC took the PAX on a medium mosey up and around the Hill of Sisyphus and back to the Great Lawn for a COP, all exercises IC:

  • SSH x 43 (HBD BV!)
  • Chinooks x 10
  • Overhead Press x 10
  • Reverse LBAC x 10
  • Peter Parker x 10
  • Imperial Walkers x 10
  • Overhead Squats x 10
  • Newton’s Cradle x 10

Porcelain (Titan)

In the epicenter of the Athens of the South, this Q was heavily inspired by famous Greek battles and the years in and means by which they occurred. PAX divide into three teams and grab a picnic table, their ship for the battle. Whilst making their way around the entirety of Lake Watauga, PAX must complete as a team the following exercises and reps, avoiding the enemies’ attempts to block them along the way:

  • 490 Carolina Dry Docks
  • 480 Exaggerated Leg Raises
  • 300 Box Jumps
  • 479 Merkins

Winning team gets fewer burpees. Called for time (Qvantage: YHC)

2.5 miles to Westeros with a quick detour around Love Circle (for about half the PAX. Instructions clear for several, but not clear enough for all. YHC will own it.)

Pumpkin Spice (Westeros)

Making up for lost time, Pumpkin Spice dished out this short doozie:

  • Burpee Broad Jump down the sidewalk ~50 yards to WEMS steps
  • Crawl Bear up stairs
  • Sideways Bear across
  • Bear Crawl down stairs
  • Burpee Broad Jump another ~30 yards

Flutter Kicks for six and mosey back to start.

2.1 miles to Bomber.

Vector (Bomber)

A HIM known for his musical Q’s (and cues), Vector started the PAX off with a buy-in of 19 Burpees and 27 Squats paying homage to the AO’s former life as an airport created in 1927. With that out of the way, PAX were instructed to do three sets of Sevens, holding People’s Chair between each set and enduring the promised cheesy 80s playlist:

  • Set 1: Bulgarian Split Squats/Overhead Squats
  • Set 2: Merkins/Big Boy Sit-ups
  • Set 3: Erkins (variant spelling on Irkins originating somewhere near 51st and Nevada)/Rows/Pull-ups

2.5 Miles to Atlantis

Crablegs (Atlantis)

Short on time, but not on spirit, Crablegs closed the CSAUP out with two Atlantis signature exercises and a tribute to birthday boy Bagger. Quick hop over to the swings for Steve Irwins x 43. When you’re not rowing, Moroccan Night Club like a boss.

All in, and the CSAUP is complete.

COT/BOM

MOLESKINE:

Thank you to everybody who posted for this event as it’s been a long time coming. Nashville’s last AO-to-AO CSAUP was the original Ironclad in 2015, an event that introduced to F3 a curious bystander walking with his kid through Centennial Park. That bystander was none other than the HIM we came to know as Crawfish. YHC likes to think at least one guy saw us out there and thought to himself, “I need to know more.”

Hearty tclaps to Hi-Viz for playing photographer/videographer/support vehicle/catering. It’s a committed man who wakes up at 6am on a Saturday to walk around snapping photos of guys doing stupid and hard things. Or maybe it’s just a sadist. I’m banking on the former, though.

By my numbers, we had almost 11 miles including the workouts. Not bad! Also, excellent job by all the Qs coming up with four very different workouts and being willing to adjust on the fly. The Scorpion next year will be the chance for some new HIM to show us what they’ve got!

BULLHORN:

  • Wed 3/27, Mental Health Day at all your Wednesday AOs. Qs will end about 5 minutes early to allow for an extended COT. The purpose of this will be for folks to discuss the topic of depression.
  • Fri 3/29, 12th Man Leadership Lunch with retired US Army Ranger, John Belman.  11:30 at Richland Country Club. Link to RSVP. See more details on the Slack #leadership channel or contact Bagger Vance.
  • Sat 4/13, Warpath CSAUP with the Franklin Boyz
  • Sat 5/4, The Gauntlet CSAUP with the Nolensville Nard Dogs

PA out.

 

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3/21/19: Bearcrawlbear 1-2-3

Location: Atlantis (West Park)

Conditions: Mid-40s and dry

QIC: Pumpkin Spice

PAX: Lunch Lady, Mystery Machine, Princess Aurora, TK

THE THANG

After a brief disclaimer, the PAX moseyed around the field and took the long route around the pumping station, settling under the Pizza Hut. We started things off with a Side Straddle Hopocalypse x 100, followed by:

Warmorama :

  • LBAC x 15
  • Air Press x 15
  • Moroccan Night Clubs x 15
  • rLBAC x 15

The PAX paired up and we moseyed over to the starting parking lot for instructions. One partner would be doing the Bearcrawlbear traveling exercise, with the other doing the 1-2-3. PAX swap places when the traveler gets back to the start, and the count continues where the 1-2-3 PAX left off.

  • Bearcrawlbear: Bear crawl up one row to the light post (50 feet), cut across the parking spaces to the other row, then crawlbear back to the start
  • 1-2-3
    • 100 Merkins
    • 200 LBCs
    • 300 Squats

After the Bearcrawlbear was complete, the PAX repeated the warm up mosey, taking the long route around the field and pumping station, ending at the swings. One partner then started doing Steve Irwins while the other ran around the nearest water tower. PAX swapped places until both had run and done Steve Irwins.

Finally, PAX made there way to the parking lot for some Mary:

  • Flutter Kicks x 20
  • Hello Dolly x 20
  • LBC x 20
  • High Plank x 60
  • Left arm up x 60
  • Right arm up x 60
  • Box Cutters x 20
  • Freddie Mercuries x 20
  • American Hammers x 30

MOLESKIN

  • Mystery Machine treated the PAX to some deliciously tasty chocolate chip toffee cookies for tailgate desserteria. A few PAX understandably went back for seconds
  • Lunchlady shared stories about his 5 year-old son being a budding chef. He doesn’t let Lunchlady make chili without him — and who can blame him??

BULLHORN

  • The Scorpion CSAUP is on Saturday at 6am shoving off from Titan. Be there! Breakfasteria to follow at Atlantis (AKA West Park), featuring Pumpkin Spice coffee no less.
  • F3 Nashville shirt order is live on the Slack general page. Thanks to Hambone for finishing out the Scorpion order, so that all of us, and most especially Cunning Linguist, can get our hands on that PA-designed thing of beauty

– Pumpkin Spice