Grateful Q

Future Q

Functional Movement / Nasal Breath work

Long Mosey

I –
WOR
Forward Hops
Side Hops
Seal Clap Hops
Plank Jax
High Skips
Rev High Skips
Side Shuffles

II –
(6) Spider Lunges
(17) Bear Crawl Walkout
(22) Gorilla Walk
(22) 1/2 Kneeling Chops (R/L)
(17) Row x 2, Curl x 2, Press x 2, Thruster x 2
(6) Pull Ups

III-
Broga
Turkish Get Ups
Sprints

IV-
MARY

NMM –

Plans are merely a thing to be deviated from. ~ J. Garcia

So, I designed today’s Q yesterday and had a few leftovers from my last Q at 413. Per usual, I deviated and the above is pretty close to what happened.

Thank y’all for letting me lead. Pretty good total body workout for the crew with some dynamic movements, primal movements and some Broga moves to get breathing back under control.

Solid work from the HIM today. See y’all next week.

Today’s playlist

 

YHC,
🎒🐜

18 March 2022

ImprompQ

Temp: 55
Gloom Factor: High

PAX: EZGO, Hiser, Works for A Guy, Pedialyte, Accounts Receivable, Movin On Up, Bagger Vance
QIC: BV

Painfully obvious that the AOQ had not lined someone up to Q today. YHC & A/R briefly discussed #Sharknado but couldn’t remember the order or the exercises.

0530:30 Disclaimer

Mosey Hogan to Trousdale to back parking lot where we all marveled at the fresh, clean blacktop.

WOR:
Bunny Hops
1/4 split squats
Warrior
Seal Jax Skiers

Mosey to bus loop:
Bear Crawl to Crawl Bear to Crabwalk to Bear Crawl.

Reverse Burpees

Mosey to Trousdale side shuffle right then left to bottom of bus loop.

Skips to first Bradford Pear sprint to second.
Reverse skips to third Bradford pear. High plank and walk arounds.

Table push/pull.

5 Pull Ups
10 Swirkins
15 Squat Jumps

6 Rows
12 Atomics
18 Thrusters

RnR above

Grab blocks – Farmers carry to front wall. Wall sits. Supermans to failure.
Block Carries.
Block Row, Hinge, Plank Jax
Return blocks

Sprint – 10 reverse thrusters
Sprint – 10 heels to heaven
Sprint – 10 APD

Bear crawl kick throughs

Time

NMM:
Good mix of movements, nasal breathing and variety of work sets.
Nice to have Hiser from F3 Davidson back out with us.
Grateful to BigStick for reaching out and asking me to Q 🙄
Coffee Talk – wrecks, traffic, potholes, KY losing, UT winning, bad referees, The Hill (RIP), etc.
No playlist

BH: Prayers up for Ukraine, our world, grateful for the blessings we have, people who lost power in The Shire and their recovery, 413, traveling mercies.

YHC,
🎒🐜

Movement > Quantity

Temp: 42
Gloom Factor: Low

PAX: Yard Sale, PSL, Black Widow, Venus, Noodler, D’Frost, Accounts Receivable, W4AG, EZ-Go, Uncle Jerry, Foxtrot, Bagger Vance (QIC)

Disclaimer 0530

WOR
Skip (F/R)
Side Shuffle x 2
Karaoke x 2
Bernie x 2
IW x 12 IC
Scorpion X 8 IC
Seal Jax X 10 IC

THANG

I. Tempo 6s
Merkins
Split Squats

II. Movements 1’

Speed Skaters
Bear Crawl
Crawl Bear
Bear Crawl
Bunny Hop
Inch Worm to Peter Parker
Unloaded Get Ups
Row, Row, Hinge, Hinge
180 Broad Jumps

III. Speed
Sprints

Nasal Breathing

Low Squat Challenge

TIME

NMM:
Focused on proper form with lateral and functional movements over lots of reps in linear fashion.
Lots of groaning and grunting. Always a good sign.
Totally dropped the ball on nasal breath work.

YHC,
🎒🐜

 

 

2(7x7x7)

Temp: 51
Gloom Factor: Max
PAX: PSL, CCR, Pedialyre, Black Widow, Venus, MOU, W4AG, Toga, Topanga, D’Frost, Bagger Vance
QIC: BV

0529:50 Disclaimer Claimed
Nice long mosey down Hogan, to Trousdale and back up bus loop w Skips, SS R/L, Bernie

WOR:
Squat and Reach x 8 IC
SSH x 20 IC
HB x 10 IC
BAC F/R x 5 IC
High Plank Hand to the Sky x 10 SGL CT

THANG:

Bottom of bus loop to the gate

RI
7 Merkins
7 Squats return
SSH 4 6

RII
7 (2 ct) ASTs
7 (2 ct) Lunges return
SSH 4 6

RIII
7 (8ct) BB
7 Squat Jumps return
SSH 4 6

RIV
7 (4 ct) Mtn Climbers
7 Russian Lunges (R/L) return
SSH 4 6

RV
Atomics
IW
APD 4 6

RVI
Burpees
Plank thrusters
APD 4 6

RVII
Dive Bombers
Hop kix
APD 4 6

RnR R I,III,V, VII as previous and II, IV, VI in succession.

Wall Sits

MARY:

Black Widows x 5 IC R/L
Scorpions x 10 IC
Squat n Reach x 5 IC

TIME DUE TO LIGHTNING

NMM:
Topanga didn’t puke which we all expected after his late night soirée with the bourbon n book club.
The personal text tactic worked as MOU & Toga can attest to.

BH:
*Prayers up for Spicoli’s family as he lost his battle with cancer on 10 December. Link below from caring bridge.

https://www.gofundme.com/f/christopher-vs-cancer-germany-or-bust?utm_source=customer&utm_medium=copy_link_all&utm_campaign=p_cp+share-sheet

*Prayers for traveling mercies over Christmas break.

*1 Jan 22 – NYD Tradition continues. Stonewall 0700. There will be coffee and treats. 0600 STP 4-5 mile Yog.

*IronClad – Our winter workout series kicks of 1 Jan as well. Link below.

@channel F3 Nashville, its time for the return of the Ironclad Challenge and you need to sign up! From January 1 – March 31, 2022, PAX will earn points for participating in F3 events. Sign up here today: https://docs.google.com/spreadsheets/d/1aPBdYJw6FXGLJLXTtZEVwJPbp8rHnDiAbGA15d6cag0/edit?usp=sharing. Let’s fill up this list!

First F
1. Posts – Post at least 26 times.
2. Posts below 32* – Post at least 3 times in temps below 32*
3. Away Posts – Post at least 5 times away from your normal AOs.
4. Q – Q at least 2 times.
Second F
1. 2F Event – Attend at least 2 second F events.
2. Coffeeteria – Attend at least 8 coffeeterias.
3. FNG or Kotter – Bring at least 1 FNG or Kotter with you to a post.
Third F
1. 3rd F Event – Attend at least 1 third F serving event. This can be with other F3 guys or on your own but if you do it on your own, you need to report about it at your next post.
2. Book – Read Freed to Lead or a minimum of 1 book on leadership.
CSAUP
1. CSAUP – Attend at least 1 CSAUP event. Attending GrowRuck 027 will count as fulfilling this category!

Check out the screen shot for more details. Happy winter PAX! 🥶

YHC,
🎒🐜

2 July 21 MARSOC REDUX

2 July 2021

MARSOC SC REDUX

TEMP : 72
SOUP FACTOR : Pea

PAX : CAPSLOCK, CCR, A/R, Noodler, Rug Dr, Movin on Up, Topanga, Black Widow, Pedialyte, Voodoo, Bagger Vance
QIC : BV

Before we started, there was a albeit brief, a thorough welcoming of CAPSLOCK.

DISCLAIMER Claimed

Mosey long route to CWBC lot.

WOR:
SSH x 13 IC
WMH x 10 IC
IT Band Stretch x 10 L/R
IW x 10 IC
HB x 10 IC
Scorps x 6 IC R/L
Beast x 6 IC R/L

THANG:
MARSOC Short Card w lap of CWBC Main lot to East lot and back to FLC.

R1
30 Merks
30 Squats
30 LBC
10 (8) CT BB
10 WindMills
LAP
R2
30 Atomics
30 Mtn Climbers IC
30 F Kix IC
10 (8) CT BB
10 Chain Breakers
LAP
R3
30 Merks (40 were performed … Q count fail)
30 Side Straddle Hops IC
30 Superman’s
10 (8) CT BB
10 Cherry Pickers
LAP
R4
30 Atomics
30 LT Dan’s IC
30 Ola Binary
10 (8) CT BB
10 GMA

NAR to pull up station

R5
3 Sets Max Pull Ups

Mary :
Plank Progression 3’

TIME

NMM: Dusted off an oldie but goodie this am. The mosey between rounds added just the right amount of time to get us through the am. Always like counting off in 1s & 2s to give guys a pards and someone to push and be pushed by.
Loved seeing CAPSLOCK back out in the gloom. Great example of living third in his decision to move to Philly to help his M take care of his MIL. That’s self sacrificing leadership and what F3 is all about.
Last week’s FNG, Voodoo has become Mr. Consistency over the last 7 days and has steadily improved. VQ in the works?
Nice work by all the PAX this am. Thank y’all for letting me Q. Hope to get more guys out in the G this summer and make a big push as we head back to school in a few weeks.
BH: Prayers for humility in our handling of others and our day to day. Prayers up for the young men at 413 as they finish their last week of this class. We also lift up CCR’s friend, Suzanne and her recent cancer diagnosis.

YHC,
🎒🐜

11 June 2021

11 June 2021
D Day + 28,129
HERO WOD – LOREDO

TEMP : 72
GLOOM : Soupy

PAX : Rat, Trinuh, Too Tall, Foxtrot, High Flyer, Pedialyte, Topanga, W4AG, A/R, Razorback, The Jeweler, Bagger Vance, PREVAC

QIC : BV

Disclaimer

WOR:
SSH x 13 IC
Willy
High Knees
Butt Kickers
Imperial Walkers
IT Band Stretch (L/R)
All IC X 10

Mosey big loop (Hogan, Trousdale, Bud Loop)

Circle back up, WOD explained, Count off 1s & 2s.
1s Run Big Loop
2s Do Work
Then Flap Jack

THANG :

LOREDO

6 Rounds
24 Squats
24 Merkins
24 Walking Lunges
Run 400M

MARY :

High Plank while YHC reads Army SSGT. Edward Loredo’s quick bio (attached).

Flutter Kicks (Iron Cross) x 24 IC
Alternating Shoulder Taps x 24 IC
Pistol LBC x 24 IC
Beast R/L x 6 IC

TIME

NMM:

Army Staff Sgt. Edward Loredo died June 24, 2010 serving during Operation Enduring Freedom. Loredo, 34, of Houston, TX; assigned to the 2nd Battalion, 508th Parachute Infantry Regiment, 4th Brigade Combat Team, 82nd Airborne, Fort Bragg, NC; died June 24 in Jelewar, Afghanistan, when insurgents attacked his unit with an IED.
Loredo had previously served in Iraq. He died during combat in Afghanistan, just one day short of his 35th birthday and just weeks before he was to finish his tour in the Middle East.
He is survived by his wife, 1st Sgt. Jennifer Loredo; daughter, Laura Isabelle; stepdaughter, Alexis; and son, Eddie Enrique.

Too Tall led us out in The Lord’s Prayer

BH:

The Jeweler’s sister looking for a new teaching job in B’ham.

Kids

Our Country

Summer Traveling Mercies

YHC,
🎒🐜

 

23 April 2021

Ring of Fire

Temp: Low 50s
Gloom Factor: Minute

PAX: Yard Sale, Pedialyte, Faulkner, Noodler, Rug Dr, FTTAL, Grease Trap, Big Perm, PSL, CCR, D’Frost, Topanga, W4AG, Floppy Disk, Big Stick, Bagger Vance (QIC)

Disclaimer Claimed

Run top loop and front loop mixing in Bernie’s, Side Shuffles, Bear Crawl.

WOR :
SSH X 10 IC
IW x 10 IC
HB x 10 IC
Squats x 10 IC

THANG :

RING OF FIRE AMRAP 30’ (YHC’s version of the

5 PCMB – Merkin, Peter Parker R/L, Merkin
10 MFB – Merkin free burpees
20 LT Danger (2x Squat)
40 ASTs
80 F Kix (sgl ct)
Run Front Loop

Today’s playlist was 38’ of different versions and covers of Ring Of Fire.

Time called at approximately 0612.

MARY :
Stretching portion of today’s festivities.

AL Prom Date (Finishing Position) x 10 IC
BRETZEL X 5 IC R/L
BEAST x 5 IC R/L

TIME

NMM:
Most PAX got 4-5 rounds in and some started on 6.
Felt like we had a true 3S2T workout today. BigStick loves Ring Of Fire. Faulkner has a super creepy ‘stache. Floppy Disk is a stud. PSL can kick everyone’s ass even w a bum K’nee. So great to have the one and only Grease Trap back in the game. Big Perm’s perm ain’t that big no mo.
Many thanks to BS for asking me to Q. It was a lot of fun as usual.

BH:
The Martin Family
Ludwig and his children
CCR mentioned an unnamed family facing a cancer diagnosis.

YHC,
🎒🐜

16 October 2020

12s

Temp: High 40s
Gloom Factor: High

PAX: Big Stick, Foxtrot, PSL, D’Mish, Dilly 2x, Topanga, Pedialyte, Bueller, Whopper, Faulkner, Dine n Dash

QIC: Bagger Vance

0529:55 Disclaimer Executed

Mosey the top loop

WOR:
SSH
IW
BAC (F/R)

Count off in 4s and Grab a ‘Pon, head to the playground. As life would have it, we had a perfect 12 for the 12s Workout.

6 Rounds x 3 Movements x 12 Reps w lap in between.

RnR if you finish R6

R1 – Merkins, Squats, Lunges
Lap
R2 – Pull Ups, Pistol Squats, Coupon Swings
Lap
R3 – Knees to Elbows, Turkish Get Up, Reverse Burpees
Lap
R4 – Rows, Thrusters, Single Leg Deadlift
Lap
R5 – AST, Single Arm Push Press, Step Ups
Lap
R6 – Reverse Lunge Curls, Burpee Broad Jump, Skull Crushers

RnR as time permits

Mary –
High Plank 1’
Flutter Kix x 20 IC
Low Plank 1’
Flutter Kix x 15 IC
GMA x 6 IC

TIME

NMM: General consensus this was the workout of the year at CH. Also, need to clean up the ‘Pons, Foxtrot’s hands got dirty. Dilly2X played D1 ball and can do a legit Pistol Squat. The #4s not only were the fastest but had the best form overall.

BH: Prayers for parenting skillz

YHC,
🎒🐜

Sharknado 2.ish

Sharknado 2.?

Temp: Hot
Gloom Factor: Wet

PAX: PSL, Big Stick, Rug Dr, Ludwig, Bug’s Life, Foxtrot, Pedialyte, CCR, Dilly Dilly, Too Tall, Edibles, Topanga, Fairyweather, Venus, High Flyer (DJ), Accounts Receivable, Bagger Vance
QIC: BV

Long Mosey around the school, to the b-ball courts and back to the lot.

WOR:
SSH, Squats, IW, HB x 13 IC

THANG:
Sharknado to the top 10 and likely only Blue Öyster Cult’s rhythmic stylings.

Rounds 1-3 : 10 Burpees, 20 Diamonds, 20 Mericans, 20 Squats, run bus loop

Rounds 3-4 : 10 Burpees, 20 ASTs, 20 Merkins, 20 Squats, run bus loop

Rounds 5 and up : 10 Burpees, 20 ASTs, 20 Hand Release, 20 Squats, run bus loop

Mary:

Flutter Kix IC X 54
Plank X 54 seconds
AL Prom Dates (Up) x 18 IC
Flutter Kix x 18 IC
GMA x 4

Time

NMM:

Big Stick and Edibles, freakin killed it. Think they got 8 rounds in. Was hoping to quit running after round 7 but was shamed by CCR into one more loop.

Prayers up for the Osman family and the family at Solomon Builders.

BH:

Get with D’Mish for Tough Mudder discount code for 2022.

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.