Category: Cruel Hall

Temp – 53

Gloom Factor – Nil

PAX : Tampa, Esposa, Pedialyte, Black Widow, Donkey Hammer, EZGO, Accounts Receivable, CCR, W4AG, Deep State, Winona, Bagger Vance

QIC : Winona VQ BV

WOR –
SSH X 13
Squats
Walkouts
Superman Stretch

THANG

Modified Sharknado BLIMPS Buffet

BLIMPS
5,10,15,20,25,30
Burpees, Lunges (SGL), Inch Worms, Merks, P Jax, Squats
Bus Loop Clockwise
Grab Some Wall

BLISS
5,10,15,20,25
Burpees (Rev), Lateral Lunges, Incline Merks, Super Slow Squats
Bus Loop Counterclockwise
GSW

BLIMPS
Bear Crawl down the hill towards back of CHE
Let it go (ie sprint from side driveway to hedge row by power box)
Inverted Rows
Max Pullups
Pests w Block
Sprints n Skips x 5

Back to the blocks for more
Pests dbl leg, SGL leg
Palloff press w block

Split into 2 groups
Red Rover Burpee Broadjump

MARY
APD finish position x 20 IC
Low Plank
Cobra
DD
Speedy F Kix

TIME

NMM –

The morning started off pretty normal. Did some stretching, some chatting then headed west on a mosey. This is where things got weird … our Q, Winona was a bit fixated on Qing up the tunes and suddenly went down. We are still investigating the security footage but there was either
1) a sniper that took him out 2) a random pothole that occurred overnight 3) Deep State tripped him or 4) he didn’t see the speed bump. All signs pointing to 4.

Pedialyte swooped in to do triage and the rest of us took a mosey around the mini diamonds and circled up in the lot. When EZGO asked “Who’s gonna Q” obv ATQ piped up and off we went.

BH –
Prayers up for Movin on Up’s family as his Grandfather passed away earlier this week.

Praying for our children specifically those in middle school dealing with all that goes along w MS.

413 Strong Signing Day on Friday. Hit up Red Skull for details.

Safety and speed for those running the Rock n Roll this weekend.

YHC,
🎒🐜

And The

Temp – 50s
Gloom Factor – Low

PAX : Black Widow, Donkey Hammer, A/R, Esposa, Floppy Disk, EZGO, W4AG, Deep State, Bagger Vance

Disclaimer Claimed 0530

Long, Fun Mosey w Various Movements

Activation x 5
Walkout to DD throw in some Merks/CDD
Spider Lunges
High Skips
Tilting Airplanes RnR
Reverse Toe Touches

Natural Movement 30”
Bear Crawl Kick Thru
Crawl Bear
Reach Backs
RNR X 3

Power Time/Reps
Squat Complex (TUT) 10
Merkin Complex (TUT) 10
Hip Thrusters x 8 R/L RNR X 2
Eccentric Pull Up Complex (TUT) 6s X 3
Single Leg Hops 5 R/L RnR x 3
Step Into Box Jump 8 R/L RNR X 2
Sprints X 6
HSPU x 2 AMRAP

Stability 30” x 3
SGL RDL
Low Plank
Shoulder Taps
Star Plank
Table Top
Pigeon R/L

TIME

NMM –

Back to some new classics. Some MC mixed with groans of anguish indicated a good time by all.

Possible Local Boy sighting right after HSPUs.

YHC,

🎒🐜

Artists
Echo and the Bunnymen
Diana Ross and the Supremes
Tom Petty and The Heartbreakers
Lionel Ritchie and the Commodores
Sly and the Family Stone
Buddy Holly and the Crickets
KC and The Sunshine Band
Joan Jett and The Blackhearts
Bruce Springsteen and The E Str Band Ft Tom Morello
Bob Seger and The Silver Bullet Band
Bob Marley and the Wailers
Mike + The Mechanics (?)
Joe Strummer and The Mescaleros
Elvis Costello and the Attractions
Prince and The Revolution
Fitz and the tantrums
Benny and the jets
Grace potter and the nocturnals
The Head and the Heart
Jason Isbell and the 400 unit

11 11 2022

Temp : 56
Gloom Factor : High

PAX : Esposa, D Frost, EZGO, Bagger Vance
QIC : BV

Disclaimer Claimed
Mosey Top Loop

WOR :
SSH, IW, Squat n Reach, Lateral Bounds x 11 IC
GMA, Willy OYO X 22”

THANG :

EVO I
11s @ CH’BAP
2 CT Iron Mikes/Squats

EVO II
11s @ Playground/Pavilion
Pull Ups/Block Rows w OH carry, RT/LT shoulder carry and RT/LT Farmer’s Carry

EVO III
5’ Suicides
22 Burpee Buyout

Quick Broga Sesh

Time

Playlist

War
Fortunate Son
Born in the USA
For Whom the Bell Tolls
masters of war
A Hard Rains gonna fall
Gimme Shelter
Orange Crush
Dress Blues
Rooster
Star Spangled Banner

NMM – Fearsome foursome got out in the rain and did some work this am. Simple yet effective.

Coffee talk was mostly YHC riffing and the others eye rolling hard.

To the best of my memory – who is Rooms 2 Go, Ludwig’s getting some bumper plates, Ben Folds use of “coterie”, Mean Girls, is the answer in the question, developing leaders, best burger in the USA, crack fries, apologetics, Sewanee.

YHC,
🎒🐜

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,
🎒🐜

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,
🎒🐜

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,
🎒🐜

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 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,
🎒🐜