Category: Detention

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

As QIC moseyed into the parking lot he was surprised to see two young men from his church he invited.  Both think themselves to be hotshot athletes.  Today they got put in detention.

Temp:  76 ish

Gloom:  100% muggy

PAX:  Floppy Disk, CAPSLOCK, Splinter (FNG), Fumble Brag (FNG), Cinderella, Grease Trap, CCR, Ludwig, Pop a lock, Accounts Receivable, Vegemite, Grisham, Too Tall, Dilly Dilly, Donuts

QIC:  Dupree

Warm  up lap around the short loop and then for a surprise between the baseball fields over to the Dupree Domain at CBC Parking lot.

Disclaimer given

WOR:

SSH – xs11 in cadence

Good Mornings – xs11 in cadence

Willie Mays Hays – xs11 in cadence

Baby Arm Circles – xs11 in cadence

Reverse – xs11 in cadence

Seal Claps – xs11 in cadence

Slow and low squats – xs11 in cadence

Slow and low Merkins – xs11 in cadence

THANG:  All about 11’s today

Round 1 – Merkins at the bottom of the hill, squats at the top.  Starting with one merkin at bottom and 10 squats at the top.  Two young FNGs thought this was a race.  They soon learned they were in detention.

Round 2 – Atomic Merkins at the bottom of the hill; jump squats at the top.

Round 3 – Burpee at the bottom of hill; lunges at the top.

Mosey back to CH parking lot for some Mary

MARY:

WW1 – 11 on your own to wait for six

Flutter Kicks – xs 33 in cadence

Good Mornings xs 11 in cadence to close

COT:

Two FNGs brought by QIC today.  Both young and athletic and like to talk about themselves.  Both have also contacted QIC to say that was the hardest thing they’ve ever done.  You’re welcome.

3rd F opportunity this Saturday at 4:00 pm at Crievewood Baptist Church.  We are packing snack packs for Oasis Center.  Oasis’s CEO Tom Ward will be there to talk about what Oasis does for homeless teens.  Also making it a 2nd F opportunity for the family.  Bring the M and the kids.

Always an honor to lead you men.  You all inspire me to be better each day.  Thanks for starting off the week right.

 

Dupree

PAX – 20

Frogger, CCR, BV, Dupree, PSL, Edible Arrangements, Olan Mills, Accounts Receivable, Spider Bite, Donuts, Ludwig, Yard Sale, Black Widow, Hollow Back Girl (this name has really, really grown on me), Reefer, Brother at Law (QIC), Vegemite, Umbrella, Dilly Dilly, Offshore.

A nice round 20 posted at Detention this morning for some Teen Angst with yours truly.  It was balmy and the COT smelled like garbage.  See the end of this BB for some good cross-generational Teen Angst jams.  Great work.

WOR

Quick mosey around the big bus loop with some lunges incorporated.

SSH x20

Good Mornings x10

WMH x10

Runners lunge with LBAC x15

Oppo leg runners lunge with RLBAC x15

THANG

Count off to 4.  Odds and evens split up on the parking lines head to toe in plank.  Last man burpee broad jumps to the front for a planking Swedish Mile.  Side planks called out on occasion to work on obliques for beach bod season.

Mosey down to Pavilion.  Evens grab coupons on the way down.

4 Corners:

Rotating exercises at the four corners of the Pavilion.  When the Burpee group finishes we all rotate to the next.

Corner 1: 15 Burpees

Corner 2: AMRAP squat and press with coupon

Corner 3: AMRAP Plank jacks

Corner 4: AMRAP coupon swings

Rinse and repeat.  Then gather at the line for 2 sets of suicides.

Back to your respective corners.

Corner 1: 15 Burpees

Corner 2: AMRAP bench jumps

Corner 3: AMRAP Peter Parkers (merkins round one, no merkins round two)

Corner 4: AMRAP coupon squat and press

Rinse and repeat.

Sevens in the Pavilion with jump squats and Carolina dry docks.

Mosey to the upper lot for Mary, returning the coupons along the way.

MARY

LBC x25

Shoulder taps x20

Flutter kicks x20

Plank for one minute with some side plank mixed in

Good Mornings x10

COT/BOM

Always an honor to Q, thanks for showing up and kicking ass to start the week off right.

4:13 Strong kicks off this Thursday.  Super cool mission and great that we get to be a part of it.  I will be there on Thursday and hope to see as many of you as possible.  Check Slack for details throughout the week.

Prayers for Spiccoli, Olan Mills’ dad, and El Maestro.

Angst if you’re into that kind of thing:

Japandroids: Younger Us (“Remember that night you were already in bed,
Said “fuck it” got up to drink with me instead!”  What a line!  Shout out to Vegemite for screaming “Japandroids!” during Sevens)

The Strokes – Reptilia (Room on Fire doesn’t get enough love, arguable better than Is This It)

Husker Du – Don’t Want to Know if You Are Lonely (Angsty AF)

Diarrhea Planet – Separations (Shout out to Nashville / Belmont U punk rock)

The Replacements – Alex Chilton (Certainly not their most punk song, but BV’s “Oh I didn’t realize Paul Westerberg was punk” wisecrack was a really bad way to start the week)

Wolf Parade – I’ll Believe in Anything

Guided by Voices – I Am a Tree (Saw them at Basement East on Saturday.  They’re old and good)

When: 5-14-18

PAX: CCR, Floppy D, Ludwig, Umbrella, Reefer, Dmish, Grisham, Caps Lock, Black Widow, Dr. Smartt, Skid Mark, Frogger, Dilly Dilly, Brother-at-law, PSL, The Jeweler, Too Tall, Tall Rob (FNG), Olan Mills, Edible Arrangement (QIC)

21 Red Pillers started the week off right and embraced the suck of the morning humidity.

WOR:  Quick mosey around the bus loop with some lunges sprinkled in. Then SSH, scruats, imperil walkers, willie mays, wind mills, GM’s, BAC forward, BAC reverse, navy seal claps.

THANG:
Grab a coupon on the way to the hill on the backside of CHE.

Crank the blue tooth speaker to 11 and metal riffs provided inspiration the rest of the way.

Jacob’s Ladder: 7 times up the hill with increasing number of burpees at the top.

Partner up.

Round 1:  Partner 1-> 10 pull ups + 15 swerkins, Partner 2 -> coupon squat thrusters AMRAP.  Flap jack.

Round 2:  Partner 1-> 10 pull ups + 15 swerkins, Partner 2 -> coupon sit ups AMRAP.  Flap jack.

Round 1:  Partner 1-> 10 pull ups + 15 swerkins, Partner 2 -> coupon squat thrusters AMRAP.  Flap jack.

Mosey to the pavilion.  Partner 1 -> Lt. Danger to ½ court and back, Partner 2 low plank until Partner 1 gets back. Flap Jack. Rinse and repeat.

Restrictor plate partner run around CHE and put coupons back.

Mosey to parking lot.

Mary:
Purple Rain Dwight Yoakam style. Merkin every time rain sang.
Flutter kicks.
Protractors.
Good mornings.

Bullhorn:
Hats off to those who came out and supported Nashville Walk 4 Williams.

Solid work gents. Pleasure as always.

EA out.

PAX

Skid Mark; Ludwig (resident classical music expert); Floppy D; PSL; Donuts; Black Widow; CCR; Accounts Receivable; Yard Sale; Sharks with “Lasers”; Vegemite; Old Hickory; Frogger;  Spark Plug; Barely Legal; Pop a Lock (not CAPSLOCK, totally different people); Dine-n-Dash; Brother-at-Law nee CCR.

Quick mosey around the bus loop, with some side running and backwards running to stretch those hard to reach muscles.

WOR

10 Good Mornings; 10 WMH; 10 BAC; 10 BAC reverse; 5 big arm circles; 5 big arm circles reverse; 20 SSH.

THANG

Count off 1’s and 2’s and partner up.  Partner 2 grabs a coupon and everybody meets in the Pavillion.

To celebrate the Resurrection, we begin with a rousing rendition of Handel’s Messiah (HWV 56) performed by the Mormon Tabernacle Choir – a four minute chorus.  Run in place and burpee every time the Tabernacle Choir sings “Hallelujah”.  It should have been right about 60 over the 4 minutes, but they come in hot and heavy at certain times so a few might have been missed.  Noted classical musical expert Ludwig didn’t miss a single one though.  I even think he was nailing the harmonies in the background when the sopranos were singing Hallelujah.  Unbelievable.  I see you Ludwig.

Partner Dora – Partner 1 runs a loop while Partner 2 does the following.  Switch out.  Plank and wait after Partner 2 returns from their jog so that we all stay together, both for a few socials sprinkled in and also just a general sense of togetherness – can’t have the Floppy D/PSL combo racing out ahead of everybody.

Happy Jacks (4 SSH  then 2 squat jumps in perpetuity until partner arrives)

Elf on the Shelf (Coupon wood choppers)

I – American Indian Run Social

Swings with Coupons, which sounds like a great dance troupe name for a group of middle aged mothers that swing dance after grocery shopping for the week.

Russian Dips (Dips on benches alternating one leg up with each dip)

Inch worms.  Too much confusion and mumble chatter during this.  I will do better.

Simbas – Squat and overhead lift with coupon.

‘ – Time constraints eliminated the second “E,” which would have been an Escalator social.  Dammit Handel.

Noodling for catfish (bench push up then reach under with one hand at bottom and get that big ole boy with your free hand)

Mosey to parking lot, end with 10 Good Mornings for Donuts’ tender legs.

Great work today everybody.  Thanks for showing up and kicking ass.  My Garmin said we ran 3.4 total and I trust satellites.  A really good cadence on the runs as well, whether we were running the loop or cutting it short by turning around at Brett’s “Piece of shit truck” (credit Donuts).

COT – I have a lot of trouble with F3 names and general F3 protocol.  I’ll get there.

Bullhorn – First Friday lunch at Cookery this Friday at 11:30.  Be there.  It’s a great mission and they make it insanely easy for our large, staggered-arriving group to order and pay on our own.  Floppy will be getting some Nashville F3 gear up on the site in the near future.  Rumors of tank tops and ranger panty’s sent the group into a real tizzy.  Go Ruck Death March is coming up; I believe this Friday.  See Slack for details.

BOM – Grateful for the small miracles this Easter season, like walking out of bed every morning and having a healthy family.  Important to not lose sight of those.

Great work.

Brother-at-Law (My name is my name – https://www.youtube.com/watch?v=jCaBYEEFTKE)

15 laced up their Reebok pumps on a cold, snowy morning to commemorate the beginning of March Madness.  YHC has also been MIA at Detention over the last few months due to coaching basketball, so it was good to be back and honored to lead the charge.

PAX: Frugal Macdoogal (QIC), Pop-A-Lock, Accounts Receivable, Skid Mark, CAPSLOCK, Ludwig, CCR, PSL, Bro@Law, Dr. Smartt, Braveheart, Barely Legal, Black Widow, Vegemite, Harvey Updike

WOR:

Quick mosey around the parking lot

SSH x 8, Squat x 8, GM x 8, WMH x 8

Nothing says basketball fun like defensive slides, so to finish getting warmed up, we got in a defensive stance and did slides from line to line for one minute.

THANG:

We partnered up and grabbed a coupon per group and headed to the swings.

Round One: Partner One worked his rebounding skills by jumping up as high as he could at the swings while Partner Two ran to the building and back with the coupon. Rinse and repeat until each person did 64 reps of jumps.

Round Two: Partner One did step ups x 32 while Partner Two did jump and slides.  You would jump two times forward, slide to the right two steps, slide to the left four steps, then back to the right two steps (no criss cross or everybody clap your hands), and then rinse and repeat until partner finished step ups.

Sweet Sixteen: Partner One did 16 burpees while Partner Two did up downs.  Partner Two would shuffle feet and then do the up down every time their Partner went to the ground.  Switch and repeat.

Elite Eight: This turned in to 10s instead of 8s…we’re overachievers.  On one end of the pavilion you would do 2 Makhtar Merkins, defensive slides to the other end, 8 Get Up Squats (Squat, lunge down to one knee, both knees, then get back up), defensive slides back.  Rinse and repeat by two until 8 Makhtar Merkins and 2 Get Up Squats.

Final Four: Partner One grabs a coupon and pushes weight out (as if holding steering wheel) four times then presses weight above head four times.  Partner Two runs suicide.  Switch and repeat and then rinse and repeat.

64: 64 Mountain Climbers

32: 32 Dips

16: 16 Pull Ups

8: 8 High Jumps

4: 4 Long Jumps

2: Run 2 Suicides

Return coupons and head back to the parking lot to partake in the final (championship if you will…) exercise, from henceforth named Lil Penny.

YHC played Barry White’s Space Jam version of “Basketball Jones” while PAX shuffled feet in squat position (or pulse squatted).  Every time the word “basketball” was said, PAX would jump.  For those who haven’t had the pleasure of listening to the song, it’s about 85 times in 5 minutes.

To make sure we wouldn’t forget our basketball stances, we finished with another minute of defensive slides.

Good work today, fellas!

Go Lipscomb and Go Vols…

A pretty bold virgin solo-Q on my part insofar as I trotted in at 5:42.  Did you know you can turn an iPhone alarm on silent?  Heat went out in the Lenihan household this weekend so the boy was sleeping in our room with a space heater.  Tried to turn my alarm as quiet as possible.  Indeed.  Many thanks to Ludwig for kicking it off in my absence.  Here it is.

PAX: Sorry I missed the first few, was fumbling with my phone: Calf Killer; Off Shore; Skid Mark; Floppy D; Braveheart; Walter White; CAPSLOCK; Frogger; Black Widow: Vegimite; Shanked (that can’t be right, I’m sorry); Homeboy; Yard Sale; Pop a Lock; Umbrellla; PSL; Lunch Lady; Numb Tucks; Dupree; Ludwig; Brother at Law (QIC basically)

Ludwig kicked off the mosey and WOR: Moseyed around the bus loop with some lunges up the hill sprinkled in. Circled up in parking lot.  Disclaimer; at which he apparently said things were getting scary if I didn’t show up, which explains more than one person thanking me for showing up late I guess?

WOR

20 SSH
10 BAC/RBAC
10 Good Mornings
10 WMH
10 Butt Kickers
10 High Knees
10 Tempo Merkins

THANG:

Partner up for some bear crawl/crawl bear suicides.  P1 performs suicide across width of parking lot, while P2 performs called exercise until P1 returns. Round 1- burpees, but then I arrive….

Today’s big event was inspired by Bowie’s seminal 1975 album Station to Station.  Count off 1 to 4 and find your group.  Mosey to pavilion while 4’s grabbed coupons.  Groups break out to corners of the pavilion for your respective stations.  Each station included five exercises, each performed for one minute, with a ten  second rest between each exercise.  We were supposed to mosey after the completion of each station, but because somebody showed up late, we only got to do it once.  Rotate to the next station after mosey.  Stations were:

Station 1 (legs): Jump Squats; Jump lunges; Lt. Dumps; Sumo Pulse; Jump Squats

Station 2 (core): Plank jacks; WWI; LBCs; Flutter kicks; Mountain climbers

Station 3 (merkin medley): Merkins; Burpees; Dips at benches; Atomic merkins; Carolina dry docks

Station 4 (coupon): Swings; Squat and press; Single leg deadlift; Mariah’s (with or without coupon); American hammers.

Fin.

Announcements: Harvard tour graduate Calfkiller is starting a 4:30 AM nude summer workout, check Slack for details.  3rd F service projects are available (I believe) from June and forward, so think about partnering up and signing up.  February announcement from Floppy and CCR was either “pending” or “impending”.  I couldn’t hear, but that’s definitely a big difference so I should have asked.

Moleskine: Thanks to CCR for signing me up well in advance for my first solo Q.  Thanks to Ludwig for salvaging my first solo Q.  Thanks to Bagger for going to Westeros so that I was spared a deluge of shit talking while trying to get my wits about me in the Pavilion.  That’s kind of what it’s all about right there.

Brother-at-Law aka Brother-late-law (props Calfkiller).