Category: Detention

25 beauts showed up to get better on a cool Monday morning.  What a way to kick off the week.  Here’s how it went down.

When: 01.28.2019 5:30 AM

PAX: CCR (Co-QIC); Brother at Law (Co-QIC): Juan Valdez; Black Lung; BV; Boy Band; T-Cell; Kiss by a Rose (FNG); Frank and Beans (FNG); Floppy D; Accounts Receivable; Dine and Dash; Dilly Dilly; Too Tall; Dmish; Caps Lock; Edible Arrangement; Razorback; Tampa Libra; Ludwig; PSL; Walter White; Toto; Yard Sale; Vegemite.

Tunes: An extremely eclectic mix of Weather Report, Sturgil Simpson, Drive-by Truckers, Gang of Youths, Jawbreaker, Susto, Band of Horses and Fleetwood Mac.

Warmup: Bus loop mosey with some shuffles, then everybody grab a coupon (shout out to Razorback who grabbed the large rock instead) and met at the Pavilion for a fast-paced brother WOR, which included: SSH, GMs, WMH, LBAC with lunge; RBAC with lunge; hopkicks (obviously); overhead press; seal claps; low and slow squats; low and slow merkins.

THANG: Brother at Law kicked us off with the following 12 minute super-set:

Squat and press x10; plank for remainder of minute

5 low, 5 high, 5 full curls; plank for remainder of minute

RDLs x10; plank for remainder of minute.

Do that a total of four times, then CCR tagged in.

Mosey to the bottom of the Hill for a couple of suicides.  Exercises 1/3 up the hill then back to the bottom; exercises 2/3 up the hill then back to the bottom; then pull ups at the top of the hill.  Here were the sets:

Set 1: 1/3 = Atomic merkins x10; 2/3 = Jump squats x10; 3/3 = 10 pullups.  Flutter kix for the six.

Set 2: 1/3 = 4 count mountain merkins x10; 2/3 = jump lunges x10; 3/3 = 10 pullups.  20 more atomic merkins and WW1s for the six.

Set 3: 1/3 = 10 reverse burpees aka Grishams; 2/3 = burpees x10; 3/3 = 10 pullups.  20 mountain climber merkins and then plank for the six.

Drop off coupons and mosey to upper lot for final workout: Diagon Alleys.  Shuffle and shuttle run the zig zag the diagonally striped parking lanes and at the bottom of each “stall” (for lack of a better word) do 3 merkins.  My guess is there were 10-12 stalls, but I wasn’t counting.

That’s all she wrote.

Announcements: Welcome FNGs Kiss by a Rosé and Frank and Beans.

Tampa Libra confirmed that First Friday Lunches are still going strong, be there this Friday, February 1, at the Cookery at 11:30 AM.  BV reminded folks to check out 4:13 Strong on Thursdays, one of the coolest things going in F3 these days.

Prayers for Black Lung’s father-in-law and their entire family as he struggles with advanced stages of cancer.  I think for many of us a grandparent was the first serious death in our lives, so special prayers for Black Lung’s children especially as it can be a hard and confusing time.

I offered up my intention for the week, which was Ignatius’s Presupposition, the general theme of which is to not assume the worst in people and to instead put a good interpretation on another’s actions/statements at the outset, then work from there.  Helpful lesson in these times and something I often forget.

Always an honor to lead.

Brother at Law and CCR

18 of the most handsome men in Nashville turned out to celebrate an unseasonably warm January day in Crieve Hall.  Thin Lizzy’s “The Boys are Back in Town” played on repeat, except for Jeff Rosenstock’s “Festival Song” (link: https://www.youtube.com/watch?v=E5qjTzPeA1E) in the middle.  After all, the boys were back in town.

When: 01.07.2018

PAX: Floppy D; Black Lung; Dilly Dilly; Dr. Smartt; A/R; Tampa Libra; Pop a Lock; Stirrups; CCR; Dine and Dash; Boy Band; Too Tall; Ludwig; Reefer; Edible Arrangements; Juan Valdez; Bagger Vance; Brother-at-Law (QIC)

Warm Up: We did three mosey laps around the bus loop: 1) a brisk jog; 2) a side shuffle up the loop; 3) then a side shuffle facing the other way around the loop.  Much grumbling.  Then we did a walking lunge and reach to engage our core.  Thin Lizzy engaged our ears.

The Thang:  Split into two lines.  Too Tall Loop American Indian Run.  We lost Juan Valdez, who went to poop without telling anybody (he texted me).  So after the run there was some brief confusion.  BV had already gone to find Valdez by the time I saw the text.  It was all very confusing.   CCR had folks doing what appeared to be rows and pullups down at the playground.  Thank you CCR.

After order was restored, we split back up into two groups at the playground for the following:

Group 1: 10 minutes AMRAP Cindy (5 pullups, 10 merkins, 15 squats).

Group 2: 10 minutes AMRAP of the following super-set: 10 swirkins; 10 bunsen burners (bulgarian split squats with a foot in the swing) each leg); 10 ASTs.

Switch after 10 minutes.

Mosey back up to the lot for a series of sprints, plank jacks, planks/side planks, American hammers, and cash out with 5 burpees for notorious burpee lover Juan Valdez.  That’s all she wrote.

Announcements: Leadership lunch next Friday 1/18 organized by Bad Boy and put on at Richland Country Club (apparently excellent catering?).  See Slack for details.

Ironclad signup closes tonight I think.  Good way to stay accountable during the dreary months.

4:13 Strong AO opens back up next Thursday.  An awesome program, AO, and group.  Make it out there for a few workouts this session if you can.

Prayers for the Santos and McCauley (spelling, sorry) families.

Loved seeing so many guys kicking off the post-holiday period off right.  2019 will be a good one.  I feel it.

Brother-at-law

When: 12-3-18

PAX:  Accounts Receivable, CCR, CAPSLOCK, Dine-n-Dash, Dr. Smartt, Dupree, Big Perm, PSL, Ludwig, Tampa Libre, Boy Band, Too Tall, White Russian, Gaylord Focker, Lumberg, Bagger Vance, Edible Arrangement (QIC)

Warm Up:
Mosey around the AO
SSH x 20
GMornings x 10
BAC x 10
Reverse BAC x 10
Seal claps x 10
Air presses x 10
WMays x 10
Squats x 10
Merkins x 10

The Thang:
Partner 1 – Lap around bball field
Partner 2 – Begin combined 75 burpees/150 merkins/300 squats/400 LBC’s until Partner 1 returns
Rinse and repeat until above completed

Lt. Dangers across parking lot
Lt. Dan back
Suicide across lot

Mary:
Flutter kicks X 30
Hello Dolly x 20
Freddy Mercuries  x 10
Box cutters x 10
Low Plank

BH:
Continued support for Vegemite’s wife following surgery.  Prayers for all those expecting and with little one’s on the way.

Always a pleasure,
EA

Q: TampaLibra

PAX: White Russian, Pop-A-Lock, BoyBand, PSL

Warmup:
SSHx20, WMHx10, BACx10, Shoulder raise x 20

THANG:
11’s under the pavilion: Referee Jumps, Hand-Release Push-Ups
Plank and wait.

11’s on the hill: 8-Count Bodybuilder, Pull-Ups
If finished: 5 Bulgarian Split Squats each leg, 30-sec high plank, rinse/repeat.

Mary – Dealers Choice
Tampa: 10 around-the-worlds each way,
BoyBand: ((15?) Big Boy Sit-up-Ups
White Russian: 20 4-count flutter kicks
Pop-A-Lock: 20 J-Lo’s
PSL: 20 American Hammers

Announcements: Something about t-shirts and IronClad

PAX:
Bagger Vance, Too Tall, Skid Mark, Black Lung, Donuts, PSL, CCR, Brother-at-Law, Yard Sale, CAPSLOCK, Floppy Disk, Frogger, Grisham, Big Worm Perm, Dr. Smartt, Edible Arrangements, Heister, Reefer, Calfkiller, Ludwig Von Oshkosh, Dupree

QIC:
Vegemite

22 HIM were ready to get their sweat on this morning, and today’s workout fulfilled their wishes.

WOR:
Mosey down to Trousdale and the around the back of the school to the pavilion and circle up for:

• SSH x20 IC
• Hop Kicks x20 IC
• Slow and Low Squats x10 IC
• Slow and Low Merkins x10 IC
• Baby Arm Circles (Both Ways) x10 IC

THANG:
Today’s workout featured some 80’s Hip Hop classics:

Public Enemy – Rebel Without A Pause
10 burpees on the minute for 5 minutes.

L.L. Cool J – Rock the Bells
Did you know that Ladies Love Low Squats and Lunges?

Line up on the sideline of the basketball court closest to the playground. Perform 1 squat and the lunge across to the other sideline. Perform 2 squats and reverse lunge back to the starting sideline. Rinse and repeat for the entirety of the song while increasing the number of squats at each sideline.

Beastie Boys – No Sleep Till Brooklyn
Similar the above except swap burpees for squats and broad jumps for lunges. There was no reverse broad jumping though.

Slow mosey interlude behind the school to Trousdale and back to catch our breath a little bit.

Run DMC – Walk This Way
Partner work. (Side note: Remind everyone to look one direction or the other based on their number when they count off for partner assignments.)

Run = Partner 1 suicides across the pavilion.
D = Partner 2 AMRAP Derkins till P1 returns.
Flapjack

Run = Partner 1 suicides 3/4 of the pavilion (Full suicide was a bit long).
M = Partner 2 AMRAP Merkins till P1 returns.
Flapjack

Run = Partner 1 suicides 3/4 of the pavilion (Full suicide was a bit long).
C = Partner 2 AMRAP Clerkins till P1 returns.
Flapjack

Rinse and repeat if needed for the entirety of the song.

Slow mosey interlude around the Farm League baseball field and back to the playground to start the next round of partner work.

Eric B & Rakim – Paid In Full
Kool Moe Dee – How Ya Like Me Now
Playground partner work to the tune of a couple of classics.

Partner 1 does 5 pullups, 10 merkins, 15 squats while partner 2 runs down the hill to the fence and back with a 5 reverse burpee speedbump at the fence. Flapjack and rinse and repeat for three total rounds.

MARY:
Rob Base & DJ EZ Rock – It Takes Two

• Flutter Kicks x20 IC
• Good Mornings x10 IC
• Willie Mays Hayes x16 IC

BULLHORN:
4:13 Strong’s final workout for the current group is on Thursday. Let’s get out there and support those guys before they start their new jobs.

Great work today everyone! It’s always an honor to lead! Before we started this morning, CCR and PSL asked me if today was gonna be an easy intro into the week. I responded by telling them that I wasn’t sure if what I had planned was crazy or not. Hopefully everyone thought it was a good start to the week.

SYITG,
Vegemite