Category: Bomber

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Bomber – 06.14.19 – “Q-Tips”

16 PAX braved a nasty 55 degrees and clear skies to heed a bit of instruction from YHC and work up a little sweat while they were at it.

QIC: Princess Aurora

PAX: Black Lung, Blue Mule, Crablegs, Crawlspace, Cub Cadet, Dewey, Duplex, Hambone, Harvey Updyke, Jam Newton, Porcelain, Pumpkin Spice, Tiny Dancer, T-Cell, Trapper Keeper

THE THANG:

Following a comprehensive disclaimer, YHC took the pax on a light mosey down the driveway in hopes of peeping the situation with all the blue lights seen on the way in, but alas, they had gone. Mosey continued up to the upper lot for COP:

Q-Tip: When calling exercises and counting cadence, remember to keep it PC. There are Preparatory Commands for each command, and a pause in between to allow for understanding. The preparatory command describes and specifies what is required. All preparatory commands are given with rising voice inflection. The command of execution calls into action what has been prescribed. The interval between the two commands should be long enough to permit the pax to understand the first one before the second one is given. 

“Starting position *pause* Move!”

“In cadence *pause* Exercise!”

  • SSH x 15
  • Squats x 10
  • Imperial Walkers x 10
  • Merkins x 10

Somewhere in the middle of this, another mini-Q-tip was given: praise individuals, critique en masse.

Q-Tip: Never underestimate the power of simplicity. 

Pax are instructed to perform 10 Hand-release Merkins (Modify to Merkins if necessary) and 10 Jump Squats (Modify to Squats if necessary), and repeat that sequence until time is called. What felt like 10 minutes was really only 4. Mission accomplished.

Q-Tip: Mix it up! There are muscles in our backs and posterior chain that desperately need our love, and it’s too easy to call Merkins and Burpees sometimes.

Having moseyed down to the jungle gym and divided into three groups, it’s time for some circuit training. Group 1 runs a lap around the community center while Group 2 performs Lunges AMRAP and Group 3 performs Pull-ups/Rows AMRAP.  Upon running group’s return, rotate. RnR for two rounds total.

Q-Tip: A good hill is hard to find. Use it if you’ve got it.

Pax line up at the base of the hill at Bomber and travel up to the stop sign using various modes of transportation followed by a mosey back to the line to plank and wait for six. Rounds are as follows:

  1. Broad Jump
  2. Reverse Duck Walk (Nae Nae was a suggested Exicon addition for this)
  3. Bernie Sanders

Q-Tip: Acronyms are your friend. They help you remember your plan when the Qdrenaline is spiking, and they help the pax make sense of the routine.

In honor of Bomber, partner up for some B.O.M.B.S. That’s

  • Burpees x 50
  • Overhead Press x 100
  • Merkins x 150
  • Big Boys Sit-ups x 200
  • Squats x 250

Most made it at least to the Big Boy Sit-ups and there were even some squatters when YHC had to issue another…

Q-Tip: ‘Tis better to plan too much than too little.

With under 3 minutes left, it was obvious the B.O.M.B.S. would run over, so it was time for Mary.

  • Crunchy Frogs x 15
  • Boxcutters x 7

COT/BOM

MOLESKINE:

This was a fun workout to Q as the Q-Tips really kept me in line but also allowed for a lot of variety. Hopefully the PAX felt the same. Hambone was designated mumblechatterer per usual and was especially loose with the tongue this morning. Smiles, laughter, cursing, hands on knees, attempted muscle-ups, Pumpkin Spice name ideas. It had all the best parts of a classic F3 Nashville workout. You’re welcome.

On a more serious note, I took the opportunity to remind the pax that F3 is not a workout group; it’s a leadership group. Leading is not about being the loudest, the fastest, or the strongest. It’s using your strengths to inspire and build up the strengths of others. Q-ing a workout doesn’t come easy for everybody, but I believe that through Q-ing, each man has an opportunity to share the strengths they do have. One might be awful at counting cadence but blows everybody away with creative exercises and routines. One might dread the thought of standing in front of a bunch of grown men telling them what to do, but Qs a very effective (read: painful) workout.

Setting aside insecurities, fears, and pride for the sake of sharing the gifts you have to offer inspires and instills a confidence in those around you. It makes them say, “hey, I have something to share, too, and I think these guys need it.”

And you know what? We do.

BULLHORN:

  • TAP:
    • M’s of Ludwig and Penny Loafers
    • Bad Boy’s travels
    • Conflicts amongst 4:13 classmates
    • Praises for Pop-A-Lock’s PhD!
  • Upcoming events:
      • 6/21 – Leadership Lunch at Thistle Farms cafe brought to you by Vector. The topic will be dealing with difficult people. Get your RSVP to Vector or T-Cell by 6/17.
      • 7/4 – 4th of July Convergence at Bicentennial Mall. 0530-0630
      • 7/26 – Nightpath at Percy Warner. 1900. Ruck 12 miles in 6 hours and do some other hard things along the way.
      • 8/17 – Yuck Ruck – more details to come
      • 9/14 – F3 Nashville 5th Anniversary Spectacular at Stonewall. Looking for at least 100 HIM of Nashville to post. As of press time, you have exactly three whole months to EH!
      • 10/19 – TNCANRUCK 002 – more details to come

Pleasure once again to lead you all.

PA out.

 

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Wet Bomber

PAX:

Cub cadet, Nanny, Crawspace, Porcelain, Hi viz, Tiny dancer, Bicentennial Man, Vector, Pumpkin spice, T cell, PA, Bad boy (QIC)

Temp: 70 Degrees, and rain…lots of it. LOTS OF IT.

LOT’S OF RAIN.

COP:

High knees  x 20 IC
SSH x 20 IC
BABY ARM CIRCLE  x 20 IC
Seal claps x 20 IC
Willy Mays x 15 IC
Before mosey, wanted to get a slight burn.
1 Air press – 1 wide Merkin
2 Air press – 2 wide Merkin
3 Air press – 3 wide Merkin
etc…up to 10
The Thang:
Mosey to driving range poles:
Partner up – Rotating pole between partners.
PAX 1: Bar Craw to first pole while
PAX 2 Lieutenant Dan lunges to next pole
Alternate until completed.
Mosey to Playground:
Stay in partners –
Round 1:
50 pull ups
100 dips
Round 2:
100 merkins
200 squats
Extra credit:
Pull-ups till burn out while partner planks. Drop more than 5 seconds, you’re done.
Mosey back toward parking lot only to stop at the bottom of the hill.
PAX to sprint to top of hill and perform 5 burpees. Slow mosey back to bottom. Plank and wait.
Rinse and Repeat x 3

 

MARY:

American Hammers x 30 x IC

Announcements:

  • Leadership luncheon is June 21st @ Cafe at Thistle Farms. How to deal with difficult people buy Dr. Jerry Hickson. Please RSVP to T-Cell by June 17th.
  • July 4th bicentennial mall. 1 hour
  • September 14th 5 year workout. #strivefor100

Prayer requests:

  • Gillian – Heart valve replacement complications.
  • Cub cadet friend named Alecia – Has breast cancer
  • Penny loafer wife has cancer, please pray for their family.
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Gladiators – 05.31.19

With the Q headed to Italy for a few weeks of R&R, the PAX joined him for a “live re-enactment” of the Colosseum as gladiators themselves. It was a good battle.

Conditions: What every gladiator dreams of battling in

QIC: Toothless

PAX: Princess Aurora, Napster, Bicentennial Man, Steinbrenner (F3 Memphis), Bad Boy, Porcelain, Right Said, Vector, Firefox, Dewey, Hi-Viz, T-Cell, Lunch Lady, En Fuego, Cub Cadet, Crawlspace, Hambone

Warm-A-Rama:

  • Slow run from post west, cross lot, back around McCabe center, up to upper lot
  • 15 x SSH
  • 15 x WMH
  • 15 x LBAC
  • 15 x RLBAC
  • 15 x Air Presses

Main Event: Gladiator Run

PAX pair off by counting in 4’s, and then split into pairs via 2’s and 4’s turning to right

Pairs from 4’s and 3’s form one group, 2’s and 1’s form another

Alternate between half of the group exercising while the other half runs around the upper lot.

PAX did everything in their pairs, with the option to share the total of the following individual exercise counts:

  • Set One
  • 30 x Squats
  • 10 x Burpees
  • Set Two
  • 25 x Merkins
  • 50 x LBC

The first group (1’s and 2’s, or 3’s and 4’s) to finish both sets wins that round and gets a breather until the other group finishes their exercises.

Example round: Run, Set One, Run, Set Two

Rinse & Repeat x 1

On the third set, if the running group completely passed all members of the other group with all of their members, it would count as a bonus win.

Scoreboard:

1’s and 2’s – 2 wins (almost caught passed in round 3)

3’s and 4’s – 1 win

Finished with 30 burpees minus the win count x 5, so 20 and 25 respectively

Mosey back to post for Mary

Mary:

Rotating Mary called out by the Gladiators (PAX) down the line until time

Announcements:

  • Leadership Lunch coming up on June 21 – details and ability to sign up are here at this link, click it!
  • Spring Hill AO is being added to the Q signup sheet and is officially open, Tiny Dancer has more details

 

Every PAX put brought a solid effort this morning. I’m publishing this from my layover in Boston pre red eye flight to ??, so since I’ll be DR just know that I’ll miss y’all and will be counting on some help knocking off the pasta weight when I get back. As always, it was an honor to lead!

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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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Hot n’ Sweaty “Birthday Sets”

May 3, 2019

Gloom: cloudy 65°

PAX:  BearBack, Bicentinial Man, Blue Mule, King Poopa(FNG), LunchLady, Porcelain, RightSaid, Tcell, Toothless, Trapper Keeper,

QIC: Crawlspace

Warm up: quick jog to the parking lot, set of 33 side straddle hops, Willie Mays Hayes, squats, lil baby arm circles, air presses, reverse lil baby arm circles etc…

Work: Indian run the greenway with interval “birthday sets”:

  • 33 merkins
  • 33 burpees
  • 33 jump squats
  • 33 side straddle hops
  • 33 second plank

Then sprint back to the flag for Mary!

Mary: leg raises, sit ups, hello dolly, world war 1’s, heel taps, lbc’s,

COT: Support Porcelain as he proudly represents F3 and raises money for the Iron Man foundation! Let’s get that F3 logo on his chest where it belongs.

SYITG,

YHC Crawlspace

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Bomber – 04.26.19 – “Form Friday”

16 PAX showed up and GOT AFTER IT for a Form Friday beatdown

QIC: Toothless (VQ), Pop-A-Lock

PAX: Bareback, Crablegs, Crawlspace, Cunning Linguist, Firefox, Hambone, Hi-Viz, Porcelain, Preacher Man, Princess Aurora, Pumpkin Spice, T-Cell, Tiny Dancer, Trapper Keeper

THE THANG:

Mosey to the upper parking lot for a Pop-A-Lock led warm-up:

  • Good Mornings (slow) x 10
  • LBAC x 10 & Big AC x 5
  • Seal Clap x 10
  • Reverse LBAC x 10 & BAC X 5
  • Willy Mays Hays x 10
  • Scorpion Stretch x 10

Mosey to the playground parking lot for a not-so-brief explanation of Form Friday from the Main Event Q (yours truly). Groups of 3 were sectioned off and good form for various exercises was demonstrated. Volunteers were so willing to demonstrate good form that all PAX did extra credit reps.

The set of exercises was as follows:

  • 25 “Low & Slow” Merkins
  • 50 Prisoner Squats
    • Extra spice here was the PAX line up opposite each other with one foot of separation in between. If the arms of any PAX touched due to leaning forward, a 5 rep penalty was incurred.
  • 2 cycles of Coach
    • Look on F3 Nation for a full explanation, but this consisted of one PAX holding a pull up while another sprinted around the cul-de-sac in front of the fitness center. The third PAX did everything in his verbal power to keep the hanging PAX in the air until the sprinting PAX returned.
  • 15 Burpees
  • 1 cycle of 20 Partner Plank Curls
    • PAX 1 high planking, PAX 2 holding feet of PAX 1 and curling, PAX 3 holding low plank. Rotate until each PAX has done 20 curls.
  • Recovery Mosey around McCabe Fitness Center

Rinse & Repeat x 1 (Q planned repeat x 2 but was over-ambitious)

Mosey to the Shovel Flag for Mary:
(Q hits limit of Q-adrenaline, splashes the merlot, what a VQ)

  • Hello Dollies x 10
  • Box Cutters spelling TOOTHLESS
  • Box Cutters x 10
  • Reverse Box Cutters x 10
  • WWI x 10
  • WWII x 10
  • Body Builders x 10

COT/BOM

MOLESKINE:

Highlight of the Thang: We had a “spirit” award given out verbally today to a group of PAX who couldn’t stop themselves from dancing and clapping mid-workout to Queen’s “Another One Bites the Dust.” The Q was confused as he thought the workout was enough to take that extra energy away, but it was a Friday after all so enthusiasm was welcome.

BULLHORN:

  • Porcelain has a fundraising opportunity for communities that host Marathons, a good way to give back, contact him for details.
  • Tiny Dancer is gauging interest on opening a Spring Hill AO for Saturday mornings @ 6am. Let him know if you’re interested as 3-4 will be enough to start it up.

Thanks to all the PAX for making today a great VQ. It was an honor, and I look forward to the next chance to lead.

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4/12/19: Putts and Punishment

Location: Bomber

Conditions: 60s and wonderful

QIC: Pumpkin Spice

PAX: Bad Boy, Bareback, Crablegs, Crawlspace, DFrost, Duplex, Firefox, Hambone, Harvey Updike, Hi-Viz, Lunch Lady, Maximus (WL from The Fort), Pop-a-Lock, Porcelain, Right Said, Tiny Dancer, Toothless, Vector

With Day 1 of the Masters complete, the PAX entreated my PGA affection by participating in a Masters-themed workout.

THE THANG

After a brief disclaimer, the PAX went for a quick mosey to the top deck parking lot for an even briefer Warmorama.

Warmorama :

  • SSH x 18
  • LBAC x 18
  • rLBAC x 18

Main Event:

After the Warmorama, the PAX made their way over to the putting green for some instructions. Here it goes. The PAX would take turns with their attempt at sinking 3 8-foot putts. While the one PAX was putting, the others held plank; meanwhile, jeers and mumblechatter abounded. After the putts, all the the PAX would do a Brooks and Bryson (co-leaders after Day 1 of the Masters) Broad Jump 100 feet down the parking lot and then make their way back. Plank was held awaiting the six. After the all-in, the putting PAX would call out a core exercise, which YHC would lead in cadence. Then the next PAX would try their hand at putting, and the cycle would continue until just about everyone had putt and chosen a core exercise for us to do together. Here is how the putting played in to the workout:

  • Every core exercise was completed in cadence to a count of thirty; however, the count would be decreased by ten for every putt that a PAX made (i.e. make two putts, we only do a count of ten; make one putt, we do a count of 20; etc.)
  • If a PAX makes at least one putt, the travel exercise coming back from the broad jumps was just an easy Mickelson Mosey
  • If a PAX misses all three putts, then the traveling exercise back from the broad jumps was a “Golden Bear” Crawl
  • If a PAX makes all three putts, then the broad jump is skipped an the PAX just do an easy mosey around the putting green (no one did this)

Core exercises included, but were not limited to, the following:

  • LBC
  • Happy Crunchy Frogs
  • Flutter Kicks
  • Hello Dolly
  • WWI
  • WWII
  • Box Cutters
  • J-Los
  • V-ups
  • American Hammers
  • Alternating Heel Touches

With five minutes left, YHC laid down an ultimatum. I would take my shot at three putts — if YHC made all three, the PAX would have to do 30 burpees. If I missed any putts, YHC would have to do 30 burpees. After setting up my 8 foot putts, the PAX collectively jeered and made me back up to 10 footers. Happy Gilmore quotes abounded, as did incorrect advice on the line of the putt; but, alas, YHC was only briefly distracted. All three putts were sank. YHC joined the PAX in their burpee punishment. We all then made our way back to the shovelflag for COR, COT, and BOM.

MOLESKIN

  • Many Happy Gilmore quotes abounded, in the best kind of way.
  • In the perpetual theme of getting better and doing exercises the correct way, the PAX learned the proper form for a broad jump: Two feet. Leave both feet at the same time. No extra steps. Jump. Stop. Jump again.

BULLHORN

  • Prayers for a family friend dealing with postpartum depression, the loss of a grandparent, and a family friend going through a divorce
  • Celebration of the great fundraising for 4:13 Strong and the continued efforts there
  • 2nd F Opportunity: 3rd Tuesday Trivia at Edley’s in Silvan Park this coming Tuesday 4/16 at 8pm. Get there early to secure a table.
  • Richland Creek Race (5-miler) coming up 4/20 at 8am. If you sign up, do so under the F3 team.
  • Some PAX are going to run the 5-mile racecourse on Tuesday, 4/16 at 5:15. See the Slack channel #offthebooks for final details as the day comes closer. Porcelain has offered back porch coffeteria
  • 4:13 Strong continues to have game nights on the regular, and PAX are both welcome and encouraged to join. Contact Pop-a-Lock for details.

– Pumpkin Spice

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Bomber 4-5-2019: 49 and All is Fine

19 HIM came out into the beautiful gloom to make themselves better and to celebrate YHC’s 49th (technically, the real day was 3 weeks ago, but an untimely IR kept me off the Q).

PAX:  Vector (QIC), PA, T-cell, Hi-Viz, Bad Boy, Harvey Updyke, Toothless, Duplex, DFrost, Cub Cadet, WL Carmen SanDiego (F3 Cherokee), WL Deuce (F3 Jackson), Tiny Dancer, Lunch Lady, Firefox, Preacher Man, Crablegs, Crawlspace, Porcelain

Conditions:   57 degrees, perfect

Last year, for my 48th birthday and my inaugural Q, I started with 48 SSH, but my overall lack of fitness had me die out around 27.  So today, I had to start with 49 SSH, with PAX lined along the wall.  Nailed it.

Mosey to McCabe Pub for rest of the

Warm-o-rama:  WMH x 4, WMH x 9, LBAC x 4, LBAC x 9, Seal Claps x 4, Seal Claps x 9, RLBAC x 4, RLBAC x 9, Good Mornings x 4, Good Mornings x 9.

Mosey behind Murphy Road Animal Hospital to the conveniently placed large rocks.  49 Step-ups.

First Round:
Mosey over to playground where the main event was held.

DORA (I mean, it’s what I do):

Pull-Ups x 49
Merkins x 149
Squats x 249
Plankjacks x 349

More pull-ups when finish early

Playlist:  Rather than torture the PAX with songs from 1970, my birth year (“Bridge Over Troubled Water” doesn’t really lend itself to a strong workout), I played selected cheesy/awesome tunes from 1984 (my 14th year and, by coincidence, PA’s birth year)

Owner of a Lonely Heart – Yes
The Reflex – Duran Duran
Talking in Your Sleep – The Romantics
Let’s Go Crazy – Prince and the Revolution
I Feel for You – Chaka Khan
Out of Touch – Hall & Oats
You Might Think – The Cars
I’m So Excited – The Pointer Sisters

 Mary:  Down the line PAX called special exercises including Flutter Kicks, Alabama Prom Dates, WWIs, LBCs, Alphabet (“Happy Birthday Vector” – Thanks T-cell!), Boxcutters, Hello Dolly’s, Crunchy Happy Frogs, Leg Lifts (AKA “Weezy Jeffersons” per Carmen SanDiego, because we’re “movin’ on up”), Freddy Mercuries, Hello Dolly’s again, American Hammers, and probably a few more . . .

COT:

  • Prayers for Duplex’s dying grandfather (honorary F3 name Big Daddy) and his family and for keeping our kids safe (prompted by Lunch Lady and his colleagues finding a student that was being stalked online by a sexual predator).  Also for my dad, who turns 80 today (and several PAX were thankful I didn’t celebrate with 80 SSH today).
  • So awesome to see the newer guys come back out – Cub Cadet, DFrost, Toothless, keep up the strong work!
  • Ended with a thanks to the PAX, as a year ago, I couldn’t lead the men on 48 SSH. Shows how far I have come in all areas F1, F2 and F3. Remember that age is just a number, be it 49 or 47 or 33 or 26, and each day we should push each other to be better in all aspects of life.  Look out for those around us who need F3 and keep EH’ing.

Was an honor as always 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.

 

Posted on

Hail Caesar Coupon Circuit

High 40s with a bit of the gloom back from springing forward.  3+1 late arrival for pre-hustle run.  YHC-Porcelain on the Q pre-staged coupons in parking lot by the playground.  19 total Pax: PA, Hi-viz, Pumpkin Spice, Hambone, Ride Along, TK, Studio 42, En Fuego, Crab Legs, Blue Mule, Cunning Linguist, Tiny Dancer, Crawl Space, FNG-Speed Bag, Shadow, Pop-a-lock, Bareback, Toothless.

Disclaimer than short mosey to the parking lot for COP.  Quick warmup: 20xssh, 10xslow and low merkins, 10xslow and low squats, 10xwmh.

Started explaining different workout stations.  The thang: 2 min AMRAP(as many reps as possible).  Should have explain at start instead of end.  Speaker on the ready to cycle through music on the 2 minute to signal rotation.  Also, ran out of time to prepare numbered signs for stations.  Some did not remember their numbers when group counted off for station to start at.  Every 5th station was a rest station to critique form or as Ride Along so eloquently put it hype man.  Every man passed off high score of reps to next man entering the station.

Stations:

Parking lot

1-sprint suicides

2-deadlift 135# barbell

3-jump rope

4-farmers walk with 5 gallon sand buckets

5-rest/candor form critique

Monkey Bars

6-situps

7-weighted pull-up 35# weight belt

8-bear Crawl suicide playground to sidewalk

9-pullups

10-rest/candor form critique

11-merkins

12-overhead press 95# barbell

13-swerkin

14-underdogs (aka Irwin’s or kangarows)

15-rest/form critique

16-sumo deadlift high pull 55# kettlebell

17-wall ball throws with squat (20# large soft medicine ball)

18-tricep wall ball throws (8# small soft medicine ball)

19-rest/form critique

got through 15 stations before 0612 end exercise to review high scores

as we knew blue mule is a lifting machine for strength wins.  I was unaware of shadow’s stamina with a couple of calisthenics rep wins.  PA showed his jump rope speed.

Got some good feedback from the pax on this format I have been working on.  Thanks PA for the vary exercise critique for peak performance.  Hope everyone got some good feedback from their brothers along the way or learned that they can use some more candor.

got a little out of order on the sequence of events calling for a quick after action review.  Announcements covered the Scorpion coming next Saturday at 0600 launching from the Parthenon.  The third brother Pickney arrived this morning.  Eldest brother Crawl Space has the strong nickname of Speed Bag prepared as his brother is another XC runner and did some fraternity boxing.

COT-prayers for Christchurch and more peace and love in this world.