Category: Murfreesboro

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Iditarod 1yr F3 Anniversary Q

QIC: Iditarod

PAX: Scraps, Schnitizel, Yosef, Aristotle, NPR, Black Lung, Mr. Roboto, G-String, Wood Shed, CDL, Sea Gull

A dirty dozen gathered this AM to celebrate 1 Year anniversary of YHC’s first post.  We paid homage to Polaroid from F3 Raleigh.

APB: Where’s Papa Juan, Long Relief, Godfather, Nadal, Ace, Alfonso, Anchor, Air Wolf, Wall Street, Big Worm and Pharoah.  I’m sure I forgot some.  A couple I know where you are.

WOR

Obligatory 2 Laps around the courthouse

GMs x 12 IC

WMH + BAC x 10 IC

WMH + BAC-Reverse x 10 IC

Imperial Walkers x 12 IC

Mountain Climbers x 10 IC

COP for Musical tribute to Polaroid who is planning a return trip to the Boro in November-To Wyclef Jean’s-Gone till November-Squats during verses-During the Chorus  Merkins for every November sang by Mr. Jean himself

YHC asked the PAX to Partner up

P-Patty Cake Merkins-Partners start in opposite directions around the courthouse Evrey time they meet 10-Patty cake merkins.  Merkin and when in high plank position exchange high five- 4 Sets of 10. Mosey to future site of Green House Ministries.

O-Ollie Norths-Fireman’s carry partner length of future site.

L-Lt Dan’s the entire length of the current Greenhouse Ministries Parking lot.

A-Awesome-A reprise of the Everything is Awesome Burpee challenge-Overhead arm claps and one Burpee for every Awesome sang.  Everything is Awesome-Tegan and Sara from the Lego  Movie.

R-Randorama-20 Monkey humpers IC, 20 Dips OYO, 20 Irkins OYO, 20  Bulgarian Splits Sqauats IC

O-One legged Burpees-6 One legged Burpees-(YHC started to notice the  time dwindling fast here.)

I-Indian Bear Crawl-Pax formed line head to to in plank position from the 6 Pax Bear crawls to front until all have participated.

D-Drying Cockroaches-10 OYO

Mosey Back to the Square

COT

YHC Shared extreme gratitude for relationship with Polaroid when he was in the Boro acknowledging that even though Polaroid sought YHC as a Elder/Mentor YHC gained just as much from the relationship.  Prayed for Polaroid prayed for Pax to develop relationships where the y could give away what they know and help other men.

 

Bullhorn-Hit up Air Wolf if you want to help with oil changes at the Greenhouse Ministries on Saturday.  He needs to know something by Thursday I believe.

 

NMM
I can’t describe enough what F3 has meant to me and why I want to see it grow in the Boro.  Over the past year I have seen men ask for prayer for their marriages, families, sick loved ones.  I have been picked up when I was struggling early on by fellow PAX like Blue Mule.  I have been challenged to lead by the likes of Funyuns, Bagger, and CCR.  So many more of the F3 Nashville crew especially in the Shire have challenged and pushed me in some way and desire to see that happen in the Boro and to see it affect other men.  Not to mention my Dr. the last time I had a check up asked what are you doing differently because he noticed improvement in overall health that he wasn’t sure I’d ever achieve because of genetics.  Keep challenging each other Physically, Mentally, Spiritually. Always be head locking. ISI

Thankful for the PAX and thankful to lead,

Iditarod

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Lets a Go!

QIC: Aristotle, Co-Q Yosef (for MARY)

 

PAX: Aristotle, Iditarod, Yosef, Scraps, Ace, Jack, King, NPR, Grohl, Schnitzel, Seagull, Mr. Roboto

 

Super Mario Circle of Pain: an 8-Bit idea turns slightly two-bit execution due to glitches, but 12 PAX did a fun workout.

 

YHC programmed a custom soundboard app on his phone with basic sound effects from the original Super Mario Bros. Bringing the game into the real world.

 

Warm O Rama:

Short lap around MMC parking lot, with Politician and side-skip thrown in

All exercises IC:

SSH x20

Willie Mays Hays x10

Front Arm Circles x8

Reverse Arm Circles x8

Overhand claps x8

Good Mornings x10

Slow, deep squats x10

Long lap around MMC parking lot, with intermittent “jump” sounds to signal a mid-run hop, and the “time running out” sound to signal a sprint to our circle spot.

 

The Thang: Super Mario COP

 

Sound FX from the app correspond to an exercise:

 

Coin = Two ‘Mericans (because $$$)

1-UP = Burpee

Jump = Split lunges, each leg

Pipe = Two squats

(honorable mention to Fire Ball and Pause, which got no assignments but were randomly pressed)

 

Everyone gets a turn to play. One PAX planks while retaining control of the sounds. Planking PAX mashes a button, and all do the exercise. Initially button-mashing was for as long as they could hold a plank. Switched up to 1 minute timers due to other-worldly ab strength becoming an unfair advantage (“Dad, when do I get a turn?!”)

 

Some went completely random. Some stuck mostly to one exercise for their tenure. All had a good time and got to work.

 

Due to water buildup and phone unreliability, there were app glitches. MC included requests to just call out the workouts, and how the phone issues were straight out of a Portlandia episode (true). Cobains to all for two-bit execution of a cool 8-bit idea.

 

Old-school speak: had to stop the game a few times to blow the dust out of the cartridge and resume play. You know how it is.

 

 

Lessons learned:

Mario and Luigi gotta be super jacked with all that running and jumping. Must be all the mushrooms.

Technology is a good supplement to a workout, but cannot be relied upon. Need to be able to do without.

When we got into a groove, it was good. Without the glitches we would have been sufficiently smoked.

KISS principle. Too many moving parts. Will refine and simplify the process and execute again soon (maybe next time with Sonic the Hedgehog sound FX).

 

The conn was handed to co-Q Yosef for the last 10 with the Mary. Yosef remembered Mario was a little pudgy around the middle and didn’t want the PAX’s abdominals to feel neglected.

25 LBC’s, 25 adolescent situps (half situps), 25 WW II sit ups on OYO.

Flutter kicks in cadence x 16

Scissor kicks in cadence x16

Reverse situps x30

Bicycles x20 in cadence

Rockies x25

PAX were relieved to hear we were out of time, but sad to hear we only did 3/4 of what I had planned for the abs. Will save the smoker for another day.

 

Mosey back to starting position.

 

BOM/BOL- Aristotle likened following Jesus to playing the best video game ever– one where you get free plays, but you aren’t the hero, the game is already won, there are infinite lives, and it lasts forever. Prayed for PAX to catch that vision of eternity and the resurrection as much more attractive than temporary pursuits, look forward to that hope, and share with others.

BULLHORN-Tuesday is Anniversary Q for Iditarod-Lets mark it as High Post Tuesday-Our high number since starting this thing is 20 PAX.  See if we can break that for Iditarod’s Anny-Q

September 23-Greenhouse Ministries Oil Change day-Air Wolf is heading up-Great way to serve the underprivileged of our community.  No experience necessary Air Wolf and company can teach anyone willing.

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It’s Not About You

Why do we post Back Blasts?
As my dad would have said to me when I was a kid, “Because I told you to!” Obviously, that didn’t work for me then and it doesn’t work for us now as GAM, grown ass men.
I have been thinking a lot lately about the importance of the Back Blast coming off the Memphis launch, a host of new and reworked AOs and a great Nantaan call recently.
As I understand them, the Back Blast is the following:
  • A recap of the workout
  • A place to recognize those who posted
  • A way to track numbers and growth
  • A way to commemorate a break through
  • A way to commemorate someone splashing merlot for posterity
  • A way to make announcements
  • A way to document new and different exicon from the PAX
  • You’re a leader and part of Qing a workout is writing the BB
I’m sure there’s more on that from DREDD & OBT in Freed to Lead but I can’t get my hands on it right now.
All the above is great and I wholeheartedly agree with #1-8 and with the Nantaan of the Nation and the Great Weasel Shaker at WWHQ in their excellently penned Freed to Lead (which I still can’t find). But to me, the real reason we post the BB I realized today when I got a text from country code +44. At first glance I thought it was spam. Upon further inspection, it was from the one and only Scribe of F3Nashville Faulkner. So, without blabbing on, here’s what he wrote (I edited the very end)
“Been doing three F3 workouts a week by following the backblasts. Off days I run 4 miles. Miss the camaraderie and spiritual support. Tell everyone I said hey. Praying for those mentioned in backblasts, particularly the Kemps. Glad to see how F3 is growing … In this pic, I just finished Edible Arrangement’s latest Qed workout. The park I work out in mainly behind me. Hope you’re well.”


The title of this post is from the people at GoRuck.  I was constantly reminded of this over the past weekend in the 9-11 Memorial Ruck.  Ultimately, the BB isn’t about us being too busy, too lazy or too indifferent because it’s not about us and how we feel about posting the BB…it’s what someone else gets out of it.
So if not for #1-8 and for F2L, do it for the Faulkner’s, the Rooms2Go and others that find themselves DR for an extended period of time and that miss y’all, that miss F3Nashville and miss the 15 Burpess every minute for 10 minutes from that jerk Funyuns!
YHC,
BV
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The British invasion on the Square

QIC: Aristotle (VCoQ) and Iditarod
 
PAX: Aristotle, Iditarod, Scraps, Ace, G-String, Black Lung, Big Worm, NPR, Grohl, Yosef, Air Wolf, Nadal, Pharoah, CDL
 
14 PAX enter the Gloom for Aristotle’s V-Co-Q, walk away with smoked abs and Beatles tunes in their heads.
 
Warm O Rama:
Long lap around the Boro town Square sidewalk, with a random Bear Crawl for fun
SSH x 20 IC
Thriller x 10 IC (Modified Willie Mays Hays, the side slide + stomp + clap that zombie Michael Jackson does in the music video)
Arm circles and Reverse Arm Circles (with rhyming unison chant) x 18 IC each
Extended Good Mornings X 10 IC
 
 
The Thang: The “Fab Four.” A mix of exercises through four Beatles songs of around 2.5 minutes in length, with a lap in between. 
 
“She Loves You” do a Bodybuilder every utterance of “she loves you” and “yeah yeah yeah” with run in place in between
 
Lap around the Courthouse
 
“Help” V-sit at every “Help!” Flutter kicks during verses, crunches during choruses. Do not let your feet hit the pavement. (The goal is to have everyone by the end crying along with John Lennon “help me get my feet back on the ground”)
 
Lap
 
“Why Don’t We Do It in the Road” – 2 Copperhead Squats  every time Paul McCartney belts out “road” –but due to music technical difficulties and a few false starts, Aristotle and some PAX finish out the song a capella
 
Lap
 
“I Me Mine” During George Harrison’s lament about selfishness as the band broke up, PAX hold a plank. Pushup every time the Quiet Beatle sings “I me mine” –and Alternating Shoulder Taps during the two rock ‘n roll breakdowns.
 
Lap
 
(Aristotle realizes after the fact that Ringo was the only Beatle not represented in vocals. Should have done “Yellow Submarine”)
 
[Iditarod spot]
Inspired by the origin story Aristotle shared about lets do it in the road.  The Pax completed 20 Monkey Humpers IC.
Mosey to steps near library Box jump up the Stairs
10 Merkins
Mosey down Parking Deck Stairwell to the Fuzz Parking far corner-Iditarod shared that portio of AO ideal for bad weather days 10 Merkins, 10 Squats, 20 LBCs.
3 Sprints the length of parking deck various distances
Mosey back to square
MARY
Hello Dollies x 20 IC
45 Seconds of Cross Bridge
COT
 
Moleskine: Aristotle shared devo/reflection about the balance between his love for rock music vs. love for the Bible. He has memorized many song lyrics since his youth, but through 15 years of empirical experience, always senses a positive difference when he does the Bible instead. Go and do likewise. Prayed for PAX to build up and encourage one another in and outside of the Gloom.
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Wide World of North American Sports

QIC: Yosef

 

PAX: Sea Gull, Grohl, Anchor, AirWolf, Ace, King, Jack, Aristotle, Black Lung, Papa Juan, NPR, Iditarod, Nadal

 

PAX overcame the fartsack to Post on the first cool fall-feeling morning of the year.

 

Warm O Rama:

1 lap in MMC parking lot

Stretches in cadence: toe touch, flat back left & right, groin stretch L&R, Quads L&R, Arm across L&R, Triceps L&R

 

Led Pax in plyometrics to get a litte winded and warm.

 

High skips

Butt kicks

Grapevine L&R

Lunges

 

Advised PAX that QIC has sports on the brain, gave options of workouts that apply or relate to football, basketball, and baseball. PAX grumbled they wanted to try football

 

Introduced PAX to CB turn drills – backpedal from the “line of scrimmage”, open your hips to follow the receiver, and then sprint after the “catch.” Confirmed PAX was feeling the burn before moving on.

 

PAX decided to give baseball a try next. Performed Field of Dreams x1. 1st base: LBC’s, 2B: Merkins, 3B: rowers, Home plate: 15 burpees. Teams of 4 each took a base and only moved on once the home plate team completed their burpees and relived the next base. Performed until everyone had completed burpees and ran the bases.

 

QIC got excited about football and had to be reminded we love basketball too.

 

Suicide ladder x3 with a twist. 1st set x5 Merkins, 2nd set x10 air squats, 3rd set x15 full sit ups. Proud of the PAX for finishing the last 15 situps as a team.

 

Finished out with a plank smoker, Plank Hurdles, down and back. PAX excelled at hurdling, not at how much space to leave between each other.

 

Finished with Circle of Trust and Ball of Man as we ran out of time

 

 

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Showing “the Jugg’s” a little TLC

QIC: Iditarod

PAX: Schnitzel, Sea Gull, Yosef, Air Wolf, Black Lung, Pharaoh, Scraps, Ace, King, Jack, Aristotle, Monkey Bars, Grohl, Anchor (FNG)

15 Pax Post to show the Juggs some TLC this morning.

Warm O Rama:

1 Lap in MMC Parking lot.  Some Bear Crawl, Crawl Bear, squats till all in

Good Mornings X 10 IC

Willie Mays Hayes x 20 IC

Michael Phelps x 10 IC

HillBillies x 10 IC

Imperial Walkers x 10 IC

Butt Kickers x 20 IC

The Thang:

YHC Introduced “The Juggs” to the Pax.  4 Gallon sized Milk Juggs filled with Water.  Pax formed two lines for Indian Runs.  Lead Pax to hold 2 Juggs.  Trade off once spinter got to Lead.

Jugg Run to the trailhead playground parking Lot.  Circle up. YHC explained that “the Juggs” required TLC so that is what we’d give them.

Round 1-Baby, Baby, Baby-TLC-Plank Jacks for the first verse-1 Merkin for every Baby said.

Jugg Run to the Round about near the Island-Air Wolf Joined us on the Lifo at the round about.

Round 2-Creep-TLC-Overhead Arm Claps for the verses Every time “creep” mentioned do a burpee.

Jug Run the long way to MMC Parking lot

Round 3-No Scrubs-TLC Lunges for duration every time “Scrub” is mentioned perform squat.

Mary:

1 Min of Flutter Kicks

Moleskin: YHC Shared about developing spiritual fitness along side our physical fitness. TClaps to Aristotle for ability to identify who was singing what parts during the Songs.  If you’d like to lead one you can sign up on out Google doc https://docs.google.com/spreadsheets/d/1cbxj6R8HnkHW-oD5vGUX1S0RPDF95Y10WL1MFwH8zf0/edit#gid=0 .  Scraps is moving on Saturday so Pop up AO at his house 9am he’ll Q there will be heavy things to lift and he’ll even feed you some little Caesars or something. Reach out if you want to help.  Starting Next Week Yosef will be the AO Site Q for Bragg’s Isle.  If you want to lead one there reach out to him.

#ISI

Iditarod

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Block O Rama

QIC: Iditarod

PAX: Godfather, Aristotle, Sea Gull, Schnitzel, Hawk, Papa Juan, G-String, NPR, Iditarod (QIC), Grohl, Derty, Ace, 2.0 FNG King, 2.0 FNG Jack, FNG Rev. Scraps

WOR
Lap through parking lot second lap sprinkle in some bear crawl, crawl bear, politicians.
Good Mornings x 12 IC
Willie Mayes Hayes + Baby arm Circles x 20 IC
Side Straddle Hops x 20 IC
Tempo Merkins x 10 IC
Mosey to Construction Yard
Stop at the bridge for 10 Burpees OYO
Pick up the 6-Once all in instruct to find partner each pair gets one Cinder block from construction site Mosey to three way intersection for instructions for the remainder of the workout

The Thang
Partner work with Blocks-P 1 performs exercise while P2 runs to 3rd street light and returns.
Rd 1
Thrusters
Curls
Squats
Plank for the 6

Rd 2
Deadlifts
Bench Press
Once finished started alternating Blockees(Burpees with a Cinder Block) with Partner-Work till all in then 1 or 2 minutes more.

Return blocks to site
Squat Jumps for Mud Removal
Once all in AYG back to MMC Parking lot.  Plank for the 6

COT

2 x 2.0’s in attendance children of  Ace-Fittingly dubbed King and Jack-The Queen, Ace’s M would have been proud of the hard work put in by her suit. FNG Rev. Scrappy has a tendency to finish others un eaten leftovers.

YHC shared about devotional time this morning spent in Mark where Jesus says to the Pharisees and Sadducees-Give to Ceasar what has his image give to God what bears his (Man).  Prayed for PAX.

Please sign up on slack as we are using that for communication and linking to mothership F3Nashville PAX. Email CCR [email protected] for a slack invitation

Also I’ve created a Q signup Spreadsheet on Google Docs

https://docs.google.com/spreadsheets/d/1cbxj6R8HnkHW-oD5vGUX1S0RPDF95Y10WL1MFwH8zf0/edit?usp=sharing