Category: Atlantis

4 HIM took the DRP and fought through a phalanx of bodyweight exercises to become honorary Hulkamanics.

PAX: Crablegs, Trapper Keeper, Vector

QIC: Cunning Linguist

After a surprisingly short disclaimer (given YHC’s typically verbosity), we departed from the shovelflag area at 0530 with Bluetooth speaker in tow and moseyed approximately halfway around the lower soccer field and then found a dry spot to circle up for our WOR:

WOR:

20xSSH

15xLBAC

15xrLBAC

16xWMH

15SnL Squats

Feeling sufficiently warmed, we then moseyed to the playground area and then YHC announced THE THANG.

But first, some background: as a child of the 80’s, YHC was obsessed at an early age with pro wrestling.  YHC decided to create a list of my “Mount Rushmore of Pro Wrestlers” as well as a related playlist to keep us all motivated.

THANG 1:

Song 1: “Real American” by Derringer – Theme Song of Hulk Hogan

During the verse, we performed American Hammers.

During the chorus, we performed Merkins. (because who is more American than the Hulkster, brother?!)

Countdown from 30-1, then short mosey to benches where YHC announced his second member of the Mount Rushmore of Pro Wrestlers.

Song 2: “Warrior” by Scandal ft. Patty Smyth – Song to represent Ultimate Warrior

During the verse, we performed Lt. Dans

During the chorus, we performed Overhead Presses (just like the Warrior).

Mosey around the lower field until finding a dry spot for our next stop.

Song 3: “Macho Man” by Village People – Song to represent “Macho Man” Randy Savage

During the verse, we performed Side Straddle Hops

During the chorus, we performed Burpees (because we all want to be macho men).

Yet another mosey toward lower parking lot, then pull off for final member of my list.

Song 4: “Rock & Roll All Night” by KISS – Song to represent Dwayne “The Rock” Johnson

During the verse, we performed Squats

During the chorus, we performed Jump Squats (because we can’t perform the People’s Elbow without powerful legs as well – and have you seen the size of The Rock’s thighs??)

Mosey toward Pizza Hut gazebo, then stop for THANG 2.

THANG 2:

3 rounds of DIDs – with “Da Dip” by Freak Nasty as our workout song (thanks to Crablegs for the suggestion and TK for the inspiration)

Dipsx20

Incline Merkinsx10

Decline Merkinsx5

With time running short, YHC wanted to make it up to Vector for not following through on a promise made to him last week.

Therefore, YHC played “I Ran (So Far Away)” by Flock of Seagulls and led group on a bonus mosey (while listening to the song) around lower parking lot and back to shovel flag.

Landed at shovelflag at 0612, leaving us with about 3 minutes of Mary:

MARY:

20xFreddie Mercury

15xAlabama Prom Date

20xLittle Baby Crunches

COT/TAP:

Prayers for Vector as his son started his first day of HS this week!

Prayers for TK as he continues to receive positive news from the doc and whose right knee is healing well!

Prayers for Crablegs as he and the M recently celebrated 3 years of matrimony!

BOM:

Quote from Phillipians 4:13: “I can do all things in Christ who strengthens me.”

May we continue to show our humility and vulnerability as we grow as leaders and pillars in the local community.

MOLESKINE:

Always a pleasure – today was no different in that regard. That said, today was a true blast, and YHC’s goal was show that we are all human and we all have our guilty pleasures. It is okay to admit these to one another. Let us continue to grow in our willingness to be vulnerable and in our willingness to trust in our fellow man!

BULLHORN:
9/14 – 5th Anny of F3 Nashville. Fun starts at 0600. Don’t miss it!

Deuces!

CL

7 HIM escaped the fartsack and made the right decision on a moist, squishy, and beautiful Thursday morning.

PAX: Bicentennial Man, Crablegs, DFrost, En Fuego, T-Cell, Trapper Keeper

QIC: Cunning Linguist

INTRO:
YHC welcomed all at 0530 and, after a verbose and ever-so-linguistic disclaimer, led PAX on a mosey around the track and toward the lower parking lot, where we paused for the WOR.

WOR:
20 x SSH
20 x Overhead Press
15 x LBACs
15 x rLBACs
12 x WMH
15 x SnL Squats

YHC then had PAX count off in twos and then led the PAX on a mosey toward Pizza Hut (aka the gazebo area) where we started on The Thang:

THE THANG:
B.O.M.B.S.
50 x Burpees
100 x Overhead Press
150 x Merkins
200 x Big Boy Sit Ups
250 x Squats
Plank upon completion while waiting for others.

1s performed the exercise while 2s ran around the Bob Ross-painted water tank thingy, followed by 2s performing the exercise while 1s ran around the thingy until all exercises were completed.

As we had some time to spare and we love the gazebo, YHC then called out Coyote Uglys, keeping the same partners in place.

Coyote Uglys
Wheelbarrow position for 1s, while 2s hold ankles of 1s.
1s move (using only their hands) from ground to bench of picnic table and perform Merkin.
1s then move to tabletop and perform Merkin.
1s then move back to bench and perform another Merkin.
1s then move to ground and perform yet another Merkin.
In other words, 4 Merkins = 1 Rep.
At 5 Reps, PAX switched partners.

Upon completion, we were all thoroughly exhausted (and at least one of us was *this* close to a Merlot Splash), but thankfully, we had a very short distance to run to get to our starting point and add three minutes of Mary to our lives.

MARY:
13 x Freddie Mercurys
13 x Alabama Prom Dates
13 x American Hammers

COT/BOM:
Reading of 2 Corinthians 4: 16
“Therefore we do not lose heart. Though outwardly we are wasting away, yet inwardly we are being renewed day by day.”

MOLESKINE:
Always a pleasure to lead the HIM of F3 Nashville. I am reminded with each Q I take that these men are truly amazing, and I am, quite frankly, humbled to be a part of such a great group of “high speed, low drag” men!

BULLHORN:
TAP
* Prayers for DFrost as he is expecting his first 2.0 in two weeks!
Events:
* 7/4 – 4th of July Convergence at Bicentennial Mall. 0530-0630 – Don’t miss it!!
* 7/23 – Libeery at Fat Bottom Brewing in The Nations. Book is Digital Minimalism by Cal Newport. Reach out to Crablegs on Slack for more deets.

Deuces!
CL

5 PAX including one Willy Loman from Chattanooga posted for a treat of a workout on this treat of a morning.

QIC: Princess Aurora

PAX: Crablegs, Pumpkin Spice, Trapper Keeper, WuzntMe (Chatt)

THE THANG:

Disclaimer and medium mosey around the lower lot into COP:

• SSH x 25
• LBAC F x 10 – Hold for 20ct
• LBAC R x 10 – Hold for 10ct
• Seal Claps x 10 – Hold for 13ct
• Overhead Press x 20 – Hold for 10ct
• Alabama Prom Date x 15

Line up along median for a Suicide Ladder. PAX sprint to 1st light pole and back, performing 5 Froggies before running to 2nd pole. Repeat with remaining two poles, then plank and wait for six.

RnR upping the Froggies to 10 at each return to the starting line.

Short little hop over to the swings for some standing (more like rolling) Elevens. Start with 1 Underdog, then roll over to perform 9 Gracies (both sides=1)

Step up to the low wall across from the water tank to introduce the PAX to the Prison Cell Merkin Burpee Box Jump. (Visit https://f3nation.com/exercises/ to learn more. You’ll figure it out.)  PCMBBJ x 10 followed by a lap around the gravel path surrounding the tank. Plank and wait for six. RnR with 9, then 8.

Mosey back over to the lot for some Mary:

• Flutter Kicks x 20
• Jane Fondas x 15 ea side
• Crunchy Frogs x 15
• Hello Dollies x 15

COT/BOM

MOLESKINE:

It was good to welcome WuzntMe from Chattanooga even if he is a Gamecock. F3 is open to all men after all. From the start of the suicide ladder, YHC wondered if he’d started things off a bit too rough, but the casual mumblechatter with Pumpkin Spice throughout said otherwise.

Also worth noting are that the Gracies will get you, and the PCMB and all its mutant offspring will definitely make another appearance. Perhaps even tomorrow.

BULLHORN:

• TAPs:
  • Ludwig
  • Penny Loafers
• Upcoming:
  • 6/21 – Leadership Lunch brought to you by Vector. Get your RSVP in by 6/17.
  • 7/4 – 4th of July Convergence at Bicentennial Mall
  • 7/26 – Nightpath
  • 8/17 – Yuck Ruck
  • 9/14 – F3 Nashville 5th Anniversary Spectacular
  • 10/19 – TNCANRUCK

PA out.

7 PAX experienced the lingering death at Atlantis this week. At least the weather was nice!

QIC: Princess Aurora

PAX: Crablegs, Crawlspace, Lunch Lady, Right Said, Trapper Keeper, FNG Woodstock

THE THANG:

Disclaimer and long mosey around the lower fields with some Buttkickers, High Knees, Side Shuffles, and Backpedals strewn throughout. Back to the flag for COP:

• SSH x 20
• WMH x 20
• SnL Squats x 15
• LBAC x 15
• Overhead Claps x 15
• RLBAC x 15

Torture time! YHC quizzed the PAX to see if anyone knew what “lingchi” was.

*Crickets*

So, a quick educational moment for you, dear reader: lingchi is the term given to an old torture and execution technique during which the “recipient” had small pieces of flesh cut away over time. Westerners came to call it “death by a thousand cuts,” and that was to be our theme of the day.

As a group, the aim was to complete 1000 reps of the following:

• Clerkins
• Upright Rows (30# plate)
• Thrusters
• Sumo Squats (CMU)

After a rocky start in terms of tracking reps (#Qfail), we eventually settled in to a system of marking on the pavement as reps were completed. No surprise that the Thrusters were the first to be knocked out. While time ran out with our counts for Upright Rows and Sumo Squats somewhere in the high 800s, most impressive was that we completed the Clerkins in the eleventh hour. That’s 143 clap merkins each, and if you’ve never done that, YHC recommends you keep it that way.

COT/BOM

MOLESKINE:

Tclaps to everybody for dogging this one out. Had YHC not dragged you around for a half-mile and 5′ COP to start, 1000 reps would’ve been hit across the board. Special shoutout to FNG Woodstock for enduring this as his first workout. Please come back!

Other observations: the scent of fresh cut “grass” in the air, Right Said always keeps a pen and pad handy, and sometimes you just don’t need Mary to close it out.

BULLHORN:

• June 21: Vector Leadership Lunch at Thistle Farms
• 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.