Category: Cruel Hall

Nothing says Tender Tennessee Christmas like a mid 50s temperature and cloudy skies that greeted the 28 PAX in the gloom.

We began with a warmup mosey around the bus loop and circled up in the parking lot for WOR.

20 SSH
10 seal claps with butt kickers
(Do we call them Seal Kickers?)
10 BAC
10 RBAC
10 Good Mornings
10 WMH
10 HopKicks
10 Tempo Merkins

Thang:
YHC was eager to spread the Christmas cheer, so we divided into 4 groups for a 4 corners explosive workout in the parking lot.

Dimensions of said rectangle were roughly 15 X 25 yards. Important because we bear crawled between each corner.

Corner 1 – 15 burpees
Corner 2 – 15 jump squats
Corner 3 – 15 jump lunges (1 1, 2 2, etc.)
Corner 4 – 15 clerkins (merkin with a clap)

We did the lap of all 4 stations 3 times. Legs were on fire after lap 1, and shoulders were quick to follow. MC from Cinderella after lap 1 questioned YHC’s spreading of Christmas cheer.

Moseyed to the bus loop and spread more cheer by bear crawling to the top of the hill and performed 10 reps each of the 4 explosive exercises from the loop.

SSH for the 6 and headed to the playground for the 3 sets of:

15 rows
15 derkins
15 hanging knees to chest — after reading about some advanced calisthenics moves this week, I came across this. Loved the way it crushes the core stabilizer muscles. And you get some lat work too.

Moseyed back to the parking lot for one final explosive exercise: the sprint.

We sprinted the length of the parking lot, roughly 40-50 yards, and then finished the capri lap by jogging in for Mary.

30 flutter kicks
10 Laney Lou
20 hello Dolly
10 AST
5 good mornings — per request from D’mish ‘n Donuts — although I should’ve denied the request if I knew that he fartsacked on coffeeteria.

Great work today. And welcome FNGs Barney Feivel and Ulysses. EH’d by NumbTucks.

Announcements — no detention on Monday. Enjoy the Christmas holiday.
New Year’s Day convergence at the Hill.

Prayers for those families who have lost loved ones. Christmas is a hard time for that. Specifically the Kemp family.

And thanks for the prayers for my wife — God’s name Kate. (ask Bagger) The tumor is stable and hasn’t changed, so we’re very thankful about that.

Ludwig van OshKosh van Enthusiasm van Lederhosen

When:  12-15-17

PAX:   Big Stick, PSL, Floppy Disk, Ludwig, Private Sandman, Foxtrot, Funyuns, Braveheart, Bagger Vance, Accounts Receivable, Savannah, Deck the Hollis, Swampfox, D’mish, Dupree, Offshore, Black Widow, Patti, Vamos (F3 Metro), Chum, Vegemite, CCR, Slumlord (F3 Birmingham), Cinderella, Walter White, Numb Tucks, Grisham, Prevac, Umbrella, Olan Mills, Edible Arrangement (QIC)

31 PAX braved the cold and took the daily red pill to get better heading into the weekend.

WOR:
Mosey around the AO then
SSH x 20 IC
Butt kickers x 10 IC
Squats x 10 IC
BAC x 10 IC
Reverse BAC x 10 IC
GMornings x 10 IC
Windmills x 10 IC

Thang:
Mosey to the shed.

With musical inspiration provided from Metallica’s ’83-’88 discography and a few Pantera riffs we engaged in Suicide BLIMPS. Each exercise performed at different ends of the court with the mode of transportation being a suicide.

Burpees x 20
Suicide
Lunges each leg x 30
Suicide
Imperial Walkers each leg x 40
Suicide
Merkins x 50
Suicide
Plank jacks x 60
Suicide 
Squats x 70
Suicide

Then Count off 1-4. Mosey to the baseball field and groups 2 & 4 grab coupons on the way. Field lights turned on to visualize the sweat.  Group 1 gathered at 1^st base, group 2 at 2^nd base, etc.

1^st base – WWI x 50
2^nd base – KB/coupon swings x 50
3^rd base – Merkins x 75
Home plate – Lion kings x 50
Mode of transportation between the bases = bear crawls & crawl bears.

Mosey back to parking lot.

Mary:
Tempo merkins x 10
Jane Fonda’s x 20 each side
Flutter kicks x 30
Hello Dolly’s x 20
Outlaws forward x 10, reverse x 10
Boxcuttters x 10
Freddie Mercuries x 10

BH:
Remember TAK Paks.  Also see T-Cell’s post on Slack within F3 Nashville General channel regarding the F3 Nashville Job Kemp Memorial Fund.

Pleasure as always.

Merry Christmas,
EA

AO: Cruelhall

PAX: Bagger Vance, Donuts, Edible Arrangement, Dr. Smartt, Floppy Disk, Big Bang, Funyuns, CCR, PSL, Bartman, Blood Clot, Torch, Tortoise, Love Boat, Giggem, Cajon, CAPSLOCK, Accounts Receivable, Blackwater, Rooster, Grisham, Dupree, Prevac, Cinderella, Umbrella, Yard Sale, Big Stick, Foxtrot Talks A lot, Ludwig von Beethoven, Braveheart, Numb Tucks, Harvey Updyke, Offshore, Swamp Fox, Captain Derivative, Private Sandman, Black Widow, Olan Mills, Hood Rat (FNG), Wedding Planner (FNG), Ettou-five (FNG), Bernie Madoff (FNG), Honey Badger (FNG), Fancy Pants (FNG), GreaseTrap QIC

When I arrived there was a welcome party doing extra credit burpees, which I did not partake in. I watched Bagger, Funyuns, and BigBang put there rucks on which I advised would not be a good idea. They should have known that you don’t have to make my workouts harder.

Everything in the workout was based around two numbers(more to come on this):

135- the number of days Job lived after being diagnosed with DIPG

6- this day (Dec 8) was his birthday which he turned 6 years old.

Here is how everything went down:

There was some malicious intent on our part with the warmup. For all the FNG’s, we normally run a slow loop and circle up to stretch and warmup. That was not our plan. At the strike of 5:30 Edible hollers to circle up with some SSH in cadence. The joy to me was no one but a few pax knew how many we were going to do. Edible did a fantastic job calling out 135 SSH. Not only did he do them all, but he kept good cadence. Props to him. I will remember for a long time Bagger standing there waving his hands in the air. Haha.

Once finished I brought everyone in to explain the significance of the day and what the numbers meant. We were there to workout so no long speech for me, and I sent pax off to grab coupons and meet again under pavilion.

We had already knocked out 1 of 6 135 reps exercises, so here was the rest:

Partner up- count reps together

135 merkins with coupon on back switching off

135 Burpees (shoot me)

135 Tabletop jumps (some pax did bench jumps-weak)

135 coupon squats (FNG- Wedding Planner has the best form out of all of us)

135 Rows with coupon on chest

You had 5 min to compete each round and if not finished, move to the next exercise to keep up with time.

Put coupons up and meet back in parking lot for COT. Skipped Mary. 44 Pax took a min, but it was so cool. 5 FNG’s to meet and name. I knew all of them from different walks of life, and it was great for them to be there.

Prayer and then the announcement there was Donuts and coffee at Dupree’s church next door for everyone.

Words can not describe how much each of you have meant to me this year. It started out as a workout, and had lead to some of the best friendships. You all have been there with me through the whole time. There are moments that I will never forget- at the hospital Edible and Calf Killa were some of the first people to see us after the diagnosis, who, at the time did not know us that well. You all sent letters, texts, and recourses to me that I can not describe how much helped. You have always been there, at my house, when I said I needed help within 10 minutes. I particularly remember on Sept 14 I sent a text out and you were there in my driveway, quick. You prayed for us everyday and still do! Your wives have become some of Katie’s best friends and have given her so much strength. You have shown us a lot of love, and I am so thankful!

The 135 days Job lived after the diagnosis were some of the hardest but sweetest times of my life. With this type of news, your perspective on life changes, and it did that to me. I will cherish those days with Job for the rest of my life. I was suffering at the time, and F3 was what seamed to be the only constant in my life. Everything in my life turned upside down, but F3. I was still there because you gave me strength to go home and face the reality of my life.

Thanks to all of you who showed up Friday morning. It means a lot to me.

GreaseTrap

40 degrees and clear skies made for a beautiful morning for the 22 guys that made the correct decision.

PAX: Donuts, CCR, Funyuns, Cinderella, Prevac, Edible Arrangements, Floppy Disk, Numbtucks, Braveheart (FNG), Dr. Smartt, Cathy, Yard Sale, Venus, Jigsaw, Dupree, CAPSLOCK, HVAC, Dine ‘n Dash, Olan Mills,  Blackwater, Big Stick, Ludwig van OshKosh (QIC)

Pre-workout  chatter between YHC and Donuts consisted of the following:

Donuts: Why do you have the name Ludwig?

YHC: I’m a classical piano player.

Donuts: Why didn’t we name you the “Pianist?” (the innuendo pronunciation)

YHC: Or better yet, the “Pianist Mightier.”

A bit chilly, so started off with a longer mosey up the bus loop and back down to the pavilion to get the blood pumping.

WOR:

SSH x20

Hopkicks x10

WMH x10

BAC x10

RBAC x10

Slow ‘n Low Squats x10

Mountain Climbers x10

Thang:

YHC hasn’t experienced a Merkin Clock in a while so I figured it’d be a good day to use it for the workout.

All merkins performed in 4 count cadence

10 Wide merkins (werkins) then 1/4 circle lateral bear crawl to Left (clockwise)

10 Diamond merkins then crawl

10 regular merkins with one leg off the ground, then crawl back to the right

10 regular merkins with other leg off the ground

Time for some burpee broad jumps the length of the pavilion and back. But once you get to the other side, broad jump backwards and then do a burpee. This sucked.

Mosey over to Crievewood Baptist for some 11s with Jump Squats at the bottom of the parking lot, and Burpees at the top. The catch here is that you are facing downhill the entire time — meaning you backpedal up the hill each time, and perform a decline burpee at the top. Can we call this a Durpee? This really sucked. TClaps to Floppy, Big Stick and Funyuns who set the standard for this.

Say goodbye to Big Stick and then mosey back to the playground.

3 sets each of:

10 rows

10 pull-ups

10 derkins

Head back to parking lot for Mary.

Mountain Climbers x20

Flutter Kicks x25? (counting was weird on this, and I struggled with cadence due to shortness of breath)

Mariahs x20

AST x20

20 seconds of low plank

Great work today. And welcome to FNG Braveheart, who was brought by GreaseTrap (who didn’t post). What’s the term for a HIM that brings a FNG and doesn’t post himself?

Braveheart works for Dave Ramsey, so the debt free “freedom” screams seemed very appropriate and led to his name.  One of the better F3 names I can think of. Coincidentally it’s also “I’m debt free” Friday. Tough workout for your first one, but it reminds of the Dave Ramsey quote: If you will live like no one else, later you can live like no one else. Applies to exercise the same as finances. Also reminds me of a quote J.J. Watt says often: Today I’m going to do what others won’t, so tomorrow I can do what others can’t.

Announcements: Be on the lookout on Slack for a “What is F3” gathering on the first Saturday morning in December, I believe.

Ludwig