Temp: 37
Gloom Factor: Nil
PAX: Topanga, Faulkner, CCR, T Cell, Grisham, Tampa Libra, Movin on Up, Too Tall, Accounts Receivable, Bagger Vance
QIC: BV
UA: Razorback, Dupree, High Flyer, Vegemite
Noticeable Absences: W4AG, Trot, Rug Dr, Noodler, Pedialyte, D Frost
WOR:
SSH, IW, SnLSquat, Inch Worms, Pistol LBC
Mosey the baseball loop in reverse (no handicap ramp in honor of Razorback) to swing-set for
THANG:
5 Big Boy Pull-Ups
5 Burpees
10 Lt Dans
15 Inch Worms
20 Merks
25 Pistol LBCs
30 Squat Jumps
1 Baseball Loop
RnR 30’
After R 5 of work set, PAX instructed to Coupon walk the length of the swing-set holding ‘pon in different ways : Farmer, OH, Bear Hug
Return Coups and circle up in lot for
MARY:
F Kix x 15 IC (2X)
Plank Progression
1’ of Burpees to finish
Time.
NMM:
Good output today men. Pleasure to start the week w y’all. Looks like Too Tall has restarted his Tiger Blood routine. Be advised.
Nice to hear the work was adequate to get the blood flowing and the week stated.
Topanga continues to grind out one armed burpees, one armed merkins and one armed pull ups. It’s a sight to see for sure.
Welcome back to the Shire, T Cell. CCR nailed it… a co post from T Cell and Grisham can mean only one thing, SpringBreakY2K21 just around the corner.
TL and I shared some horror stories regarding our IBS issues from the AM
Rooster aka Mike Bannon and some other shadowy character were hanging out under the pavilion with some weights.
Didn’t get a Q for next week but I’m sure TL has that on lock.
BH:
Prayers up for Martin family and for Ludwig and his family. See F3 General tab for ways to help Ludwig.
Plank 30”
Wall Sits RT leg across LT
Wall Sits LT leg across RT
Plank Progression 2’
Wall Sits RT leg extended arms parallel to ground
Wall Sits LT leg extended arms parallel to wall
TIME
NMM:
Looks like we need a KEEP DETENTION ALIVE campaign. Cold, wet weather post Thanksgiving had to be the culprit.
Good to have CCR catch some 2nd and 3rd w us at the end. He’s looking for an alarm back up if anyone has ideas.
BH:
Job Ruck this Saturday. Hit up Grease Trap for details.
Prayers up for the Umbrella and Ludwig families as they go through medical and family struggles.
Prayers up for the Fennema family. Pastor Mike just moved here from Augusta, GA and was recently in a tragic mountain biking accident. He’s at Vandy right now. See GoFundMe attached.
Fundraiser by Brittany Same : Praying for Mike Fennema
PAX: High Flyer, Big Bang, Works for a Guy, Yard Sale, Venus, Dine n Dash, Tampa Libra, Bagger Vance (QIC)
Disclaimer 0529:30
WOR: Mosey the top loop, grab a block and head to the bus loop.
P1 Works
P2 Runs
R1: Squats
Front x 24
Overhead x 24
Bulgarian x 12 (R/L)
(Flutter Kix)
R2: Hinge
Perfect Mans x 12 (R/L)
Coupon Swings x 24
Dead Lifts x 24
(V Ups)
R3: Press
Chest Press x 24
Thrusters x 24
Merkins x 24
(LBC)
R4: Pull
Curls x 24
Coupon Drags x 12 (R/L)
Bent Rows x 24
(V Ups)
R5: Carry
Lunge Walk Press x 24
Bear Hug (speed bump to speed bump)
Farmer Carry (SB2SB)
Pons back to the shed, PW46
Mary:
Flutter Kix x 24 IC
Merkins 6 SnL IC
LBC x 24 IC
Merkins 6 SnL IC
Pistol LBC x 24 IC
Merkins 6 SnL IC
Ola Dollies x 24 IC
Merkins 6 SnL IC
TIME
NMM:
Hearty group of HIM to honor those who Labor. So great to have one of the OGs, Big Bang back out in The Shire.
BH:
Shirt order still live, link here: https://f3.mudgear.com/products/f3-nashville-records-pre-order-september-2020
Prayers up for the Sinclair family (Ludwig)
Prayers up for the young men who recently graduated 413. We also recently lost Sleeves from this last class. Red Skull is going to assess the demeanor on campus today and I will give y’all an update.
PAX: Bagger Vance, Ludwig, Noodler, A/R, Dine N Dash, Topanga, Too Tall, Edibles, Yard Sale, Rug Doctor, Swingline, YHC
Prime conditions this morning. Disclaimer and mosey the baseball loop, grab a block at the end.
THANG:
50’s a la 7’s style starting with 45 block merkins and 5 kb block swings. lunge down and shuffle back each time.
That’s a total of 225 merkins, 225 kb swings, and avg 175-200 lunges.
Finisher: 40 block curls, 20 block cdd’s left, 20 block cdd’s right, 40 4-count flutters. YHC was hoping to walk that all the way down the ladder but time was called.
COT: Slow run tomorrow at 4:13, prayers for school/kids.
Low 60s made for a welcome respite from the 70s and high humidity we’ve been experience lately.
14 HIM posted for a beatdown history lesson celebrating YHC’s classical music upbringing.
CCR, OchoCinco, Venus, Too Tall, Tampa Libra, Big Pipeline, Topanga, Yard Sale, Accounts Receivable, FoxTrot Talks A Lot, Movin’ On Up, BV, Ludwig van Oshkosh (QIC)
WOR: Very Standard
SSH, WMH, Good Mornings, LBAC (r), But Kickers, Air Presses
Thang:
3 well-known classical pieces served as the soundtrack for our day. Not exactly the most pump you up and get you inspired to work hard music, but they still served our purposes effectively. CCR served as our Spotify maestro.
1 – 1st movement of Beethoven’s Moonlight Sonata
Slow ‘n Low squats the entire piece without stopping. To keep the musical explanation simple, the piano has a “1 2 3 4 5 6” pattern the entire piece. Down on the first 3 beats, up on the 2nd 3 beats. Roughly 140 total.
Ran a capri lap after the piece.
2 – 1812 Overture – As noted previously on Slack, this piece is popular at American patriotic festivals, leading to the popular and incorrect belief that is has something to do with the war of 1812. It was composed by Tchaikovsky to commemorate the 1812 Russian defeat of Napoleon and the invading French.
18 Plank Jax, 12 Merkins, 18 Mountain Climbers, 18 Burpees – entire superset X2, then run capri lap. RnR until piece is complete
3 – Rachmaninoff Piano Concerto no. 2 – 2nd movement
Melody serves as the verse in Eric Carmen’s 1975 hit “All By Myself.” He believed Rachmaninoff’s music was in the public domain by that time, which it was, in the US only. Rachmaninoff’s estate informed Carmen that his compositions were still under copyright protection internationally, and so Carmen agreed to a 12% royalty outside the US.
Piece was composed in 1900, which was the also the same year the modern zeppelin first took flight — so we did some BLIMPS. Two rounds of BLIMPS, then run a capri lap. RnR until piece is complete.
PAX CCR, Noodler, Old Fashioned, Ocho Cinco, Juan Valdesz, Bagger Vance, Michelin Man, Movin-On-Up, Tapenga, Yardsale, Ludwig, A_R
Warm up – 20 count side straddle hop – 10 count imperial walkers – 10 count willie Mays – 10 count hill billies – 10 burpees
Thang – Run to bottom of the road (by Elington) – Run back up – At each driveway do 10 Merkins – And 10 mountain climbers – Grab coupon and meet at hand rails
4 sets of – 20 rows (waited optional) – 10 pull ups – 20 overhead presses with coupon – 20 dips – Side straddle hop for the 6. Start each set together.
Back to parking lot – Sprints with 5 atomics in between
PAX:
Bagger Vance, Floppy Disk, PSL, The Situation, SoccerTeaze, Ocho Cinco, School Girl, CCR, Movin’ On Up, Grisham, Faulkner, Vegemite, YHC.
BOLO:
Prevac, Dupree, Bueller, Donuts, Too Tall, Dilly, and Razorback
THANG:
Stolen phrase from Bagger: “MOD”. We did a slightly modified version of the Robbie Miller WOD as follows:
(6) block curls each arm (12 each arm for those with the small block)
(6) burpee squats
(6) 4-count mountain climbers
(6) block getups
Traditional RM-WOD replaces the curls with pullups.
Goal: 12 rounds
When Q called time we mosied to the handrails for max inverted rows with partner. Return coupons and mosy to startex, (1) 8-count bodybuilder for every round under 12 completed.
COT:
Final week of 4:13 events. Run tomorrow, 4:13 AO Thursday, signing day Friday lunch.
PAX:
CCR, Bagger Vance, PSL, Too Tall, AR, Rooster, Grisham, Dine N Dash, BoyBand, FTTA, Faulkner, School Girl, Ocho Cinco, Movin On Up, Prevac, JK, Floppy, Ludwig, Paul Blart
WOR:
Mosey the ball field loop. Circle up under pavilion for 30 SSH, 12 GM’s, 10 Squats, and 20 Hillbillies
THANG:
YHC was excited to explore an unused area of the AO. Mosey to the gully for instructions.
1. 2:4 Jack Webb with Irkins on the slope. 2 Irkins, 4 AirPresses..4 Irkins, 8 AirPresses……up to 20 Irkins, 40 AirPresses
2. Partner up. Partner 1 does 1 Burpee, ~5-6 ft Wall Climb, 1 Lt. Dan, back down – going up 1 rep each time.
Partner 2 runs to the swings and back. Switch.
RR until around ~8-10 reps.
3. 1:2 Jack Webb with Dirkins on the slope.
4. Partner 1 starts moving Lt. Dan on the bus loop while Partner 2 runs to the swings and back. Switch.
MARY:
After a mosey back to the lot circle up, on your 6, for 10 minutes of MARY.
20 Captain Thor OYO
20 Flutters IC
20 Alabama Prom Date IC
20 Flutters IC
25 Single-Leg Alabama Prom Date IC
25 Single-Leg Alabama Prom Date IC
20 Flutters IC
10 Fire Hydrant each side
10 Fire Hydrant with kick each side
20 Captain Thor OYO
COT:
For I will pour water on the thirsty land,
and streams on the dry ground;
I will pour my Spirit upon your offspring,
and my blessing on your descendants.
– Isaiah 44:3
