2 August 2019 10s

Temp: 75
Gloom Factor: Nil

PAX:
Jinxy Cat, Gaylord Focker, Black Widow, Dupree, Venus, Atlas, Yard Sale, PSL, Foxtrot, Sinkhole (FNG), D’Mish, Master Splinter, Movin on Up, A/R, Floppy Disk, Calf Killer, Rooms 2 Go, CAPSLOCK, Big Perm, Flying Tomato, Lumbergh, Edible, Hurricane Joel, Bagger Vance
QIC:
BV

0529:30 Disclaimer

Mosey to Trousdale, Bear Crawl Bump I switching to side BC L/R, Politician to the corner and Circle Up

WOR:
Goof Balls x 13 IC
WMH x 10 IC
IW x 13 IC
HB x 13 IC

Plank for Thang and explanation of F3 5 Core Principles …

THANG:
10 Pull Ups
20 Calf Raises
30 Merkins
40 Flutter Kicks (4ct)
50 Walking Lt Dans
60 Monkey Humpers
70 Plank Jax (sgl ct)
80 Side Straddle Hops (sgl ct)
90 LBCs (sgl ct)
100 yard top loop

RnR until Time called

NMM:
D’Mish called on YHC late last night to Q so today’s festivities had to be something D’Mish-worthy.
Fantastic to have Rooms2Go back in the game. Long Island seemed to treat you well brother.
Welcome FNG Sinkhole from Bowling Green, KY, an EH from Foxtrot.
Jinxy Cat back for more w Gaylord Focker.
There was a bit of shenanigans during the Monkey Humpers, D’Mish I’m sorry please let that cup check pass.
Good work done by all. Glad to be a part of the action. Have a great weekend.

BH:
5 year anniversary 14 September at Stonewall.

IronPax Challenge hosted by F3Greenwood. See the link for details and sign up. Let’s get a ton of PAX signed up and win this thing. https://f3greenwood.com/

YHC,
BV

CLIMING

Temp: 73.5

PAX: Dupree, Prevac, Movin on Up, Reefer, Accounts Receivable, Big Perm, Black Widow, Penny Loafers, Deck the Hollis, Atlas, Ludwig, Bagger Vance

QIC: BV

Mosey down the big loop, lunge walk up, reverse lunge, politicians.

Nod to my Spirit Animal Grisham w 10 HSPU on the wall.

AYG to StartEx

WOR:
SSH X 13 IC
Hillbillies x 10 IC
IW x 10 IC
Squats x 10 IC
AL prom dates x 10 IC
Iron Crosses, Scorpions x 10 IC

THANG:
YHC was thinking about CLIMBING this week as such wanted to design a Q w that in mind. Only problem was YHC dropped the B inadvertently and the PAX didn’t have the joy of the 25 Burpees per round. Hence the Qonfusion on the rep counts from YHC. All in all, we did some good work and threw in 5 Burpees at the end in penance.

Pair off 1s and 2s then stay in circle for
C – Carolina Dry Docks x 5
L – Lunges x 10 (f,r,s,)
I – Imperial Squat Walkers x 15
M – Merkins x 20
B – Burpees x 25 ( YHC FAIL…totally forgot the B)
I – Inch Worms x 25
N – Nolan Ryans x 30
G – Gorilla Humpers x 35

Partner Indian Run around the big loop.

Rinse n Repeat CLIMING w the IW and Inch Worms switching places.

Partner Indian Run to CBC lot and back.

RNR CLIMING

Blind Partner Run to bottom of bus route flap jack to StartEx.

RNR CLIMING…feeling pretty Dum right now for forgetting the B.

MARY:
Supermans x 10 IC
Merkins x 5 OYO
Flutter Kix x 13 IC
Merkins x 5 OYO
BURPEES X 5 OYO
High Plank to Beast R/L x 5 IC
Flutter Kix X 16 IC

TIME

NMM:
Certainly it was my suconsious and not my Mississippi State lamskin that kept the B out of CLIMBING.
We still seemed to get the most out of today’s eatdown…YHC was awarded Sweat Stain of the week.
BH:
Leadership lunch today at Thistle Farms, Vector on Q.
Lots of families hurting out there men. We heard of two men lost last week, one with a wife 6 months pregnant. PSA…please get life insurance, disability insurance and a will at the very least. I have no dog in the fight with whom you purchase these things but please see someone about the basics. I am happy to share my thoughts face to face if you would like…I am in no way advocating one company over another, just something.
Keep the wives of Dupree, Ludwig, Penny Loafers and Missionary in your TAP.

SYITG,

BV

31 May 2019 MARSOC SHORT CARD

Temp: 70s
Gloom Factor: Nil
PAX: Venus, Atlas, Offshore, Big Perm, PREVAC, Accounts Receivable, Movin on Up, D’Mish, Master Splinter, Dupree, CAPSLOCK, Yard Sale, Edible Arrangements, Bagger Vance
QIC: Offshore, BV

Quick mosey around the school w some high knees, butt kickers, lunge walk, Bernie and trash pick up.

WOR:
Squats, Good Mornings

Thang:
MARSOC
0. 30 Push-ups
0. 30 Air squats
0. 30 Crunches
0. 10 Burpees
0. 10 Windmills
0. 30 Push-ups
0. 30 Mountain climbers
0. 30 Flutter kicks
0. 10 Burpees
0. 10 Cherry pickers (4-count)
0. 30 Push-ups
0. 30 Star jumpers (or jumping jacks)
0. 30 Back Extensions (“supermans”)
0. 10 Burpees
0. 10 (Brain Fart)
0. 30 Push-ups
0. 30 Lunges
0. 30 Hello dollies
0. 10 Burpees
0. 10 Chain Breakers
0. 3 Sets Max rep Pull Ups

+/- 5 minute plank progression

Hand over to Offshore
Partner Carries, Indian Run, Suicides

Mary:
American Hammers
GMA

Time

NMM-
Classic workout in a box. Not a lot of creativity but I did see some unpleasantly, unsatisfied customers.
Kotters to Venus on his return to earth from the Need to Breath tour.
T Claps to Atlas (Double Respect) for three posts this week.
BH-
Keeping the families of F3 in our prayers…Ludwig, Penny Loafers, Dupree.
Tampa Libra and his M are adopting, look to Slack for their announcement and ways to help.
14 September 19 is our 5th Anniversary. It will be a Saturday at Stonewall. Put it on your calendar.

YHC,
BV

Picking up D’Mish’s Slack

PAX: Blackwidow, Floppy Disk, Lumbergh, Master Splinter, PSL, Big Perm, Boyband, Black Lung, Movin on Up, Toga (QIC), Reefer

Conditions: Sunny and 70 (really was this time)

11 redwoods posted up to get a little better this morning, and it went something like this:

Warmup Mosey around the West side of the school and back to the lot for warmup COP: SSH, Imperial Walkers, Hillbillies, cotton pickers, T-Ups, scorpion stretch

Mosey back to West side of school for ye ol’ Triple Check v1: P1 people’s chair, P2 merkins, P3 run to base of hill and back.  All players rotate through all three stations 3 times.  Triple Check v2: P1 wall walkers, P2 WWII, P3 run down grassy hillside and bear crawl back up.  All three players rotate through all three stations three times.

Mosey to playground and partner up for 3 sets of 10 pull-ups, 3 sets of 20 PLT, and 2 sets of jerkins.

Mosey to parking lot for Mary.

Announcements:

  • Still open spots for lawn help for Ludwig, see Floppy
  • See Bagger’s post re Memorial Day convergence
  • See Tiny Dancer’s post re Spring Hill launch tomorrow.  It’s shaping up to be a big crowd!

NMM:  Strong work by the PAX today.  YHC really had no idea what we were going to do, but it seemed to come together fairly well as there seemed to be a decent number of folks gasping.  Today was also YHC’s 45th (don’t feel a day under 50), and special thanks to the Nashville PAX keeping me moving!

Stay Classy,

Toga

Cruel Hall Masters

16 HIM got better this morning in warm, but dry and breezy conditions for a very loosely inspired Masters workout.

PAX: D’Mish, Olan Mills, Black Widow, CAPSLOCK, PSL, Accounts Receivable, Dupree, Hipster, Yard Sale, Reefer, Big Stick, Boyband, Floppy Disk, Bagger Vance, Prevac, Ludwig van Oshkosh (QIC)

Short mosey over to Crievewood Baptist for WOR.

20 SSH
10 WMH
10 Good Mornings
10 LBAC
10 LBAC – reverse
10 Butt Kickers
10 High Knees
10 Tempo Merkins

Thang:
In honor of Masters week, lets do 4 rounds of 18 for 72 holes.
Round 1 – 18 Burpees OYO

On the line in the parking lot.
Round 2 – Lunge to the top, then 18 good form squats at the top. Mosey back down, plank for the 6.
Round 3 – Broad Jump to the top, then 18 squats.
Round 4 – Lt. Dan to the top, 18 squats. Plank at top for 6.

Masters is over. See what I mean by loosely inspired?

MC was on point, and according to Floppy that is a natural occurrence on leg day. Among the topics of discussion: If video evidence in Robert Kraft’s happy ending trial is ruled inadmissible, did it actually even happen? I don’t recall hearing our resident DA CAPSLOCK weigh in with his thoughts.

Mosey to the rails for a pyramid of rows and merks.

1 row, 1 merkin, 2 rows, 2 merkins, etc… All the way up to 11, and all the way back down to 1. Plank for the 6.

Now that we’ve worked the whole body, let’s do some cardio with 5 sets of suicides in the pavilion.

With a partner, P1 runs a suicide, while P2 performs called exercise until P1 returns. Flapjack.

Round 1 & 2 – Mountain Climbers
Round 3 & 4 – SSH
Round 5 – Gorilla Humpers

Mosey back to the parking lot for Mary

Audible — All tied after 72 holes, 18 hole burpee playoff to decide the winner.

20 Mariah Careys
30 Flutter Kicks
10 Hello Dolly
20 IC low plank
5 Good Mornings

Good work today. WARPATH is tomorrow morning at 5 at Pinkerton Park.

Remembering Sam Sinclair

17 PAX posted in 40 degree weather and an annoying mist for a workout honoring the memory of my brother Sam Sinclair, who passed away 7 years ago today. If he were still with us, he’d be 38 today. Thus, all exercises would be 38 reps, or two sets of 19 depending on the difficulty of called exercise.

PAX: D’Mish, Edible Arrangement, PSL, Offshore, Floppy Disk, Old Hickory, Black Widow, Accounts Receivable, Bootleggers, Lumbergh, Movin’ On Up, Sterno, Riefer, Big Stick, Prevac, Bagger Vance, Ludwig van Oshkosh (QIC)

Moseyed the bus loop and circled up back in the parking lot for warm-o-rama.

WOR:

38 SSH
10 LBACs/ reverse LBACs
10 Butt Kickers
10 High Knees
10 WMH
10 Good Mornings
10 Sqauts, slow ‘n low style

Thang:

10 Burpees a minute for 4 minutes…..Last minute only 8, for 38 rep purposes
38 Mountain Climbers (IC)
38 Deep Squats

Run the Capri Lap and circle back up for:

Single Leg Squats – 19 each leg
Jump Lunges – 1 1, 2 2, etc. all the way to 19 (Did anyone want to go all the way to 38 in one set? Didn’t think so)
38 LBCs in cadence to give the legs a breather before hitting them again.
Set 2 – Single Leg Squats – 19 each leg (now we’re at 38)
Set 2 – Jump Lunges – 1 1, 2 2, etc. all the way to 19

Now that it’s hard to walk, let’s mosey the baseball loop, pick up a coupon at the shed and head to the pavilion.

38 Overhead Presses (Interesting to notice some bring it down to their chest, and others only down to eye level)
38 WWIs
38 Curls
38 Kettle Bell swings

Head to the rails for two sets each of:

19 rows
19 swerkins
19 dips

Return blocks, head back to the parking lot. Not much time left, so called an audible to finish how we began, with 10 burpees a minute, up to 38 reps.

10 Good Mornings
2 Cherry Pickers

Good work today. For those who weren’t there, Sam was a healthy 31-year-old when he was diagnosed with leukemia, and passed away from a brain bleed just two days later. Certainly the first couple of anniversaries of his passing were difficult, but the last few years have transitioned more into joy thinking about the good times I had with him and my family.

Sam was the extrovert of all extroverts, and was highly involved as a YoungLife leader in the Houston area. To briefly brag on his impact, so many donations came in from people that were influenced by him in Houston that my family setup a scholarship fund to send two Houston area kids to YoungLife camp in the summer for free. (a HIM if I ever knew one) The last I heard, the fund would last at least twenty years. One of the two kids awarded a scholarship the first summer after Sam died became a Christ follower at Young Life camp that year. While we lost Sam, another life was gained.

Thanks for reading a little bit of my testimony. May we all strive to be better HIM and influence and lead others for their good.

Ludwig

22 Feb MARSOC LC MOD

Gloom Factor: Max
Temp: 43

PAX: CCR, PSL, B@Law, Yard Sale, Reefer, Lumbergh, Ludwig, Umbrella, Black Widow, Big Stick, Floppy Disk, A/R, D’Mish, Black Lung, Bagger Vance
QIC: D’Mish and BV

(D’Mish)
Mosey big loop back to lot for WOR:
All IC X 10
Squats, Merkins, WMH, GMA
Air Presses IC X 1
SSH IC X 20

(BV)
Thang:
Modified MARSOC Long Card

0. Side Straddle Hops 30-4
0. Half Jacks 30-4
0. American Hammers 10-4
0. Wind Mills 10-4
0. Merkins 50-2
0. Chest Press Flings 15-4
0. Dive Bombers 20-2
0. Squats 50-2
0. Wind Mills 10-4
0. Up Back and Over 10-4
0. Cherry Pickers 15-4
0. Merkins 50-2
0. Good Mornings 10-4
0. Sit Ups 200-2 (sets of 50 w Supermans in between)
0. American Hammer 10-4
0. Merkins 50-2
0. Leg Lifts 30-2
0. LBCs 50-2
0. Good Mornings 10-4
0. Squats 50-2
0. 8 Count B Builders 20
0. V-Ups 20-2

YHC had to bow out at this point. D’Mish took over and rowed/sprinted the PAX to the finish.

NM:
Got about 1/2 thru Long Card. Yall look it up, it’s a real Ace Kicker.
T Claps to D’Mish o Nuts for Qing WOR & Mary for me.

BH:
First Friday lunch 1 Mar at Cookery. 1130.
Stronghold last workout this Thursday, the 28th, let’s overwhelm them with support and HIM posting with them.
2 March Biscuit Run, hit up Braddock in Franklin to post.
22 March 12th Man Lunch at Richland CC, YHC is hosting. 1130 forks up, $20 per man.

YHC,
BV

28 December- Maupin

Temp: 59
Gloom Factor: Full Effect
PAX: Lumbergh, Strangler, Big Stick, PREVAC, Calf Killer, Rafiki (Greeneville, NC), Bagger Vance (QIC)

0529:45 – Disclaimer

Mosey top loop and reverse the bus loop up T-dale and circle up near gate.

WOR:
SSH x 13 IC, IW x 13 IC, LBAC F x 10 IC, LBAC R x 10 IC, HB x 13 IC (enter Lumbergh)

Forward Leaning Rest for explanation of

Thang:

Hero WOD Maupin

4 Rounds
Run 800M
49 Merkins
49 Squata
49 LBCs

We partnered up for accountability. Big Stick was OMO.

Head North on T-dale, East on Bwood and first work-set nearish Grisham’s hooch.

Keep heading E on Bwood over Marchant to just below the Bagger Bolt hill for second work-set.

Circle back W on Bwood and turn S on Marchant to Sir E lower lot for work-set three.

PAX slow walked it over to Marchant and Hogan stop sign and instructed to run until next stop sign at T-dale and Hogan for fourth work-set. SSH or F kix for the 6.

Back to main lot of CH for

Mary:
High plank 30 sec
F Kix x 20 IC
5 Merkins
AL prom dates x 13 IC
5 Merkins
LBCs x 3 IC

TIME

NMM: Well done this AM men. Honor to lead and honored to be able to commemorate the life of a fallen hero, SSG, Matt Maupin, US Army. SSG Maupin was KIA by insurgents in ‘04 and his remains weren’t recovered until ‘08. The attack took place on 9 April ‘04, hence the 4 rounds and 49 reps. Here is the story behind the workout: https://youtu.be/txHXy2xADJo

BH: Prayers up for PREVAC’s nephew, Lane and his family as they navigate an auto immune and blood disease diagnosis.
Calf Killer’s friends, the Coopers in Fayetteville, Arkansas lost their daughter after only 48 hours. Please pray for peace, mercy and God’s redemption of their family.
Dupree and his wife are expecting a baby any day now.
Vegemite’s wife is still in recovery from her foot surgery and they will need prayers, food and service. Hit up CCR for more info.
NYD workout at The Hill on Tue, 0700-0800.

YHC,
BV

MARSOC LONG CARD

TEMP: 37
GLOOM FACTOR: Moderate
PAX: Juan Valdez, Boyband, Dupree, Bagger Vance
QIC: BV
THANG: MARSOC LONG CARD
1.  Side Straddle Hops 30-IC
2.  Half Jacks 30-IC
3.  American Hammers 10-IC
4.  Wind Mills 10-IC
5.  Push Ups 50-SGL COUNT
6.  Chest Press Flings 15-IC
7.  Dive Bombers 20-SGL COUNT
8.  Wind Mills 10-IC
9.  Tricep Push Ups 25-SGL COUNT
10.  Up Back and Over 10-IC
11.  Cherry Pickers 15-IC
12.  Merkins 50-2 SGL COUNT (10×5)
13.  Bend Fore Aft 10-IC
14.  Sit Ups 200-SGL COUNT (25×8)
15.  Trunk Rotations 10-IC
16.  Merkins 50-SGL COUNT (10×5)
17.  Leg Lifts 30-SGL COUNT
18.  Pistol LBCs 50-SGL COUNT
19.  LBAC 10-IC
20.  Quad Stretch 1 min
21.  8 Count B Builders 25
22.  V-Ups 20-SGL COUNT
23.  Lunges 20-WALKING
24.  American Hammers 10-IC
25.  Flutter Kicks 140-IC
26.  Hello Dollies 75-IC
27.  GMA 10-IC
28.  Push Ups 50-SGL COUNT (10×5)
29.  Press Chest Flings 15-IC
30.  Flutter Kicks 50-IC
31.  LBCs 50-SGL COUNT
32.  Inboard/Outboard 10-IC
33.  Up Back and Over 10-IC
34.  Trunk Rotations 10-IC
35.  Tricep Push Ups 25-SGL COUNT
36.  Dive Bombers 15-SGL COUNT
37.  Squats 30-IC
TIME
NMM: Today was a great way to prove you can get an A$$ whipping without any running. We did modify some of the exercises and did break down the higher rep counts but it was still a smoker. YHC, would have woggled snot but couldn’t catch breath long enough to do so. PA would not have approved of the size of YHC’s #Weinke but I challenge any non military PAX to memorize that Q the first time through.
Small but hearty PAX this AM, everyone did their part to pull us through. So good to see Juan out and not in his 7Hills tennis get up.
Dupree kept pushing each time we drew Merkins and there were lots of variations to push through.
T Claps to Boyband for the coffee and the FEBA.
BH:
Room in the Inn on Sunday night at Dupree’s church. There is a sign up genius on Slack. Bring your kids, a great way to serve and to be fed by giving back to others less fortunate.
Speaking of Dupree, his wife is fur weeks away from delivering another baby. Keep them in your prayers.
12/1 Tacky Christmas party at our Hooch
12/7 First Friday lunch at Richland CC @ 1130 with Umbrella on Q and his good friend speaking on overcoming adversity.
Pleasure and honor to Lead yall,
BV

SNIP SNIP

Mid 40’s and a downpour greeted the 6 PAX who made the correct decision. Contrary to popular belief, we did not actually traverse the undying lands of middle earth or summit the top of Minas Tirith.

PAX: Brother-at-Law, Floppy Disk, Donuts, PSL, Black Widow, Ludwig Vas Deferens

We moseyed down to the pavilion to have a drier workout.

WOR:
20 SSH
10 Butt Kickers
10 High Knees
10 Good Mornings
10 WMH
10 Air Presses

Thang:

This was YHC’s first time to lead after undergoing a male sterilization procedure, so I thought it was appropriate to have a SNIP SNIP themed workout.

S – Squats and Merkins — 15 and 10 on the minute for 10 minutes. The balance of the minute is used for recovery. Mumble Chatter was inspiring and spirited during recovery times.

N – Nines (like elevens) with WW1s and 2 count Crunchy Frogs on the other end

I – Iron Mikes – Also known as Jump Lunges – one set of 20

P – Partner Carry to the other end of the pavilion. Flapjack on the way back.

But that only cuts one tube, and we need to sever the other as well. So rinse ‘n repeat.

S – Squats and Merkins — 15 and 10 on the minute for 10 minutes. (May modify to 12 and 8)

N – Nines (like elevens) with WW1s and 2 count Crunchy Frogs on the other end

I – Iron Mikes – Also known as Jump Lunges – one set of 20

P – Partner Carry to the other end of the pavilion. Flapjack on the way back.

Mosey back to the parking lot.

20 ASTs – time

We did name and count-o-rama, but an hour later I realized I completely forgot COT, as our conversation quickly shifted to having coffeeteria under the covered awning of the gym to get out of the rain.

I’ll do better next time.
Ludwig