Category: Nashville

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Westeros – 01.27.20 – “Remembering Mamba”

12 PAX took the metaphorical court at Westeros for  a tribute to Kobe Bryant chock full of reps, mumblechatter, and pain.

QIC: Princess Aurora

PAX: Black Lung, BnB, Cowbell, Crablegs, Crawlspace, Drago, Harvey Updyke, Michelin Man, Pop-A-Lock, Porcelain, Vector

THE THANG:

Medium mosey to WEMS steps for a COP, all IC:

  • SSH x 24
  • SnL Squats x 24
  • Merkins x 24
  • Mountain Climbers x 24
  • LBAC F/R x 12/12

Quick mosey to the circle to huddle up under the awning and explain today’s main course: a five-round circuit (in honor of Kobe’s five rings) building up to 8 reps of each exercise in each complex.

Complex 1: Perform one Merkin followed by one Ab Thruster. Two Merkins followed by two Ab Thrusters. Repeat ascending up to eight Merkins followed by eight Ab Thrusters.

Complex 2: Perform one Lunge each leg followed by one Jump Squats. Two Lunges each leg followed by two Jump Squats. Repeat ascending up to eight Lunges each leg followed by eight Jump Squats.

Take a lap around the driveway and RnR x 4.

Those who finished all five rounds did Mary of their choice until time was called. Most had begun round five by this point, but it was time to mosey back to the flag for COT/BOM.

MOLESKINE:

This one was a real grinder. 180 reps each of all exercises, and the legs were on fire. Tclaps to all the guys for pushing it all the way to the end.

BULLHORN:

T&P for the Fogartys, Bad Boy, Hipster, Siri, and Michelin Woman.

PA out.

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MAMBA Mentality

9 PAX including 2 Willy Lomans showed up to celebrate the life of Kobe Bean Bryant, employee #8, AKA Black Mamba, and the 9 total passengers aboard this weekend’s helicopter flight

QIC: En Fuego

PAX: Pumpkin Spice, Cowboy (Respect), Rock Drop (WL, Respect), Reveille, Burrito (WL), DFrost, Trapper Keeper, Money Shot

Conditions: Per Pumpkin, a degree outside of IC credit

Following welcomes and introductions to our WLs, a disclaimer, and assurances to Rock Drop that III Pillars was in fact not a running AO, we mosey’d over to the base of Mt. Covenant to set up WOR shop, in preparation for a workout that could be mistaken as a running AO workout.

  • SSH x 20
  • WMH x 15
  • LBAC x 15
  • Scorpion Stretch x 12 (PAX knew it was coming and delighted in it)
  • GMs x 10 OYO

The Thang:

Head over to Mt. Covenant where YHC tees up that we will be honoring the legacy of Kobe by tapping into our Mamba Mentality (per Kobe: “The mindset isn’t about seeking a result – it’s more about the process of getting to that result.  It’s about the journey and the approach.  It’s a way of life…And you have to work hard in the dark to shine in the light.”).  With that, we recognize his 20 seasons, two jersey numbers (8 & 24), 5 rings and commence with the following:

Round 1

  • Perform 8 Merkins; Bernie to first light pole up Mt. Covenant, run back for:
  • 8 Merkins, 8 Air Squats; Bernie to second light pole and run back for:
  • 8 Merkins, 8 Air Squats, 8 Mike Tyson’s; Bernie to third light pole and run back for:
  • 8 Merkins, 8 Air Squats, 8 Mike Tyson’s, 8 Bonnie Blairs; Bernie to fourth light pole and run back for:
  • 8 Merkins, 8 Air Squats, 8 Mike Tyson’s, 8 Bonnie Blairs, and 8 Alternating Leg Raises (aka flutter kicks, 4-count); Bernie to top of Covenant and hold plank / SSH for the six.  All in, Mamba mentality fully engaged, we proceed  to base of southern entrance of Covenant for…

Round 2

  • Perform:
    • 24 Merkins at base;
    • Run to the top of hill for 24 Merkins & 24 Air Squats;
    • Run back to bottom for 24 Merkins, 24 Air Squats and 24 total reps of Mike Tyson’s & Monkey Humpers (12 each);
    • Run back to top and in interest of time straight into 24 Alternating Leg Raises

All in, head back to shovel flag and time called upon arrival.  COT / BOM, with T&Ps for healings amongst the PAX, CCR and his family, TK adoption process this Friday, and Pumpkin and Crablegs for their Ms and upcoming 2.0 arrivals.

Moleskin

Excellent effort by the PAX – Mamba leading to 3.05 miles traversed with 51 stories climbed.   As previously coined by PA, those Driveway to Heaven suicides are brutal, especially when Bernied.   Great having Burrito & Rock Drop join representing Chattanooga and Lexington, SC.

Always appreciative of the opportunity to lead.  YHC will leave you with a quote Louisville basketball coach Chris Mack told his team when breaking the Kobe news:

“I told my team today how lucky we are to breathe, how lucky we are to have problems, how lucky we are to have one another.  Sometimes in the midst of all our problems we need to realize we’re having the time of our lives even if we don’t know it.  Find it in the little things man.  In things like driving your kids to school.  Like telling your son a bedtime story…”

En Fuego

 

 

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1.22.20 “Ups and Downs” (The Racetrack)

Today’s workout was inspired by the chaotic ups and downs of our recent weather patterns. PAX experienced lots of elevation change during some gloomy low 20’s temps.

PAX: Umbrella, Bagger Vance, Boone’s Farm, Leatherneck, Toga, Not a Sport, Old Fashioned, Soft Serve, Ochocinco (QIC)

Disclaimer:
Started off on great footing (literally and figuratively) with some sage advice “modify at your own risk!” This foreshadowed 3 minutes into the mosey when YHC modified the paved track in favor of a shortcut through the grass–only to end up leading a few men into several inches of wet muck.

WARMUP:
Mosey through the park, up the grand staircase, and to the parking garage for some warm up exercises, including Good Mornings, Willie Mays Hayes, Toe Touches/Stretch and Hop Kicks (in remembrance of CCR who was home with a sick child).

THANG 1: (Ascent: Parking Garage Stairs):

Start at level 1 (1 burpee), then up to level 2 (2 burpees), down to bottom, then repeat all the way to the top (up and down) stopping at each level for said amount of burpees, to level 6.

THANG 2: (Four Corners at the Top)

  • Corners 1, 2, 3, 4: SSH x 25 each corner OYO
  • Long sides: mosey to next corner
  • Short sides: side shuffle to next corner

THANG 3: (Descent)

We worked our way down six levels of the garage, stopping at each end to perform 5 slow and low merkins. Alternated methods of movement from one end to the other, including sprints, back-pedals, bear crawl, lunge, Lieutenant Dans, and side-shuffles. At the bottom, mosey back to the grand staircase by the park.

THANG 4: (Grand Staircase / Reverse Jacob’s Ladder)

  • Run down stairs; 7 jump squats; Run back up
  • RnR (decrease reps by one each round)
  • Cut short for time (only finished 3 rounds)

  • Mosey back to start for Mary and COT

MARY/COT

  • Plank alternates (High, elbow, low) for 30 seconds each
  • 10 WWIs OYO
  • 20 LBCs OYO
  • 20 Prom Dates OYO
  • Finish with Good Mornings
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2nd F Backblast – Inaugural Gentlemen’s Dinner

On January 16th, 18 PAX gathered at Jimmy Kelly’s steakhouse in Nashville for the Inaugural Gentlemen’s Dinner. The turnout was a mixture of Nashville region guys and The Strenuous Life men (from the Art of Manliness platform). Pax in attendance were Toothless, Bareback, Laff Track, Princess Aurora,  Hipster, Blue Mule, Cub Cadet, Vector, Hambone, Pop-A-Lock, Crawlspace, Hi-Viz, Harvey Updyke, and Reveille.

We kicked it off with a few drinks and brief introductions, then opened up with a toast before sitting down for some appetizers. We then went around the room to make introductions and tell how we each received our names. Scott wowed us all with his gift of custom-made poker chips with his TSL class logo and motto (The Black Jacks) represented.

Steaks were then presented in exemplary fashion, and another toast was given by Pop-a-Lock to recognize Hambone for his work as Comz director. The evening was so much more than we could have anticipated. The meal was exquisite, but it paled in comparison to the camaraderie and fellowship felt by all.

Thanks to all of you for making this happen!

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Bomber – 1.17.20 – “Guns ’N’ Stones”

25 High Impact Men got after it this morning and participated in a celebratory birthday workout for one of the greatest guitarists in rock music history.

QIC: Cunning Linguist

PAX: Bareback, Bicentennial Man, Blue Mule, BnB, Burrito (WL), Covenant Eyes, CowBell, Crablegs, Crawlspace, Cub Cadet, DFrost, Duplex, Firefox, Hambone, Hi-Viz, Michelin Man, Pop-A-Lock, Porcelain, Princess Aurora, Right Said, Studio42, Tiny Dancer, Toothless, Vector

Weather: The perfect amount of gloom. If Goldilocks had a favorite type of gloom, it would be this one.

0529 was accompanied by the One Minute Warning, then 0530 was accompanied by the Disclaimer. Disclaimer was effectively given, then YHC led a Mosey out the entrance to McCabe and up to the right and ended at the round circular spot that looks like the nose of an aircraft (or something else, if you squint real hard) for WOR:

WOR:
17 x SSH
10 x LBAC
10 x rLBAC
17 x Hillbillies
10 x WMH
17 SnL Squats

YHC took another Mosey toward the entrance to McCabe for THE THANG:

THE THANG:
YHC waxed poetic and informed the PAX that today, January 17, is the 72nd birthday of Mick Taylor. Who is that, you ask? He is only the former lead guitarist of the Rolling Stones, known for being their guitarist during their Golden Era. In addition, one Slash (of Guns ’N’ Roses fame) has stated that his guitar style has been most influenced by Mick Taylor. At this point, YHC switched the playlist to “Gimme Shelter” by the Stones (nice catch by Blue Mule and Vector). Gimme Shelter from what, you ask? From the B.O.M.B.S., as listed below:

50 x Burpees
100 x Overhead Press
150 x Merkins
200 x Big Boy Sit-Ups
250 x Squats

We counted off 1s and 2s, where 1s performed the first move and 2s ran to the traffic circle, circled around it, and Bernied up the entrance (so they could see the cars entering McCabe and not get run over – Safety First, men!), then flapjack until completion.

Upon YHC’s completion, PAX were already in plank form (well done, gents) and YHC then called out Al Gores until the 6 wrapped up their exercise.

YHC then led the PAX to STARTEX for MARY:

MARY:
17 x Flutter Kicks
10 x LBCs
10 x Alabama Prom Dates
10 x Freddie Mercuries

COT/BOM

BULLHORN:
What an awesome turnout in literally freezing weather! I am yet again humbled by the fact that so many men opted to show up for a workout led by YHC.

MOLESKINE:
-Prayers for the recoveries of Bad Boy, Hipster, and Siri – get well soon, gents! We miss you!
-BOLO for Side Straddle Hops, led by the Brothers Sottek in early February. See Slack for the deets.

This is The Colonel, signing off!

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Weight v Wait Vol iii

Weight v Wait Vol III

TEMP: 50
GLOOM FACTOR: Moderate

PAX: Cowboy, Money Shot, Red Skull, Pop A Lock, Hot Route, Brother @ Law, Reveille, Danosaur, Kurds, Black Widow, Floppy Disk, CCR, Ocho Cinco, Venus, Tampa Libra, Le Pew, Bagger Vance, Paw Patrol, Juice, Gold E Lox, Benjamin Button, Major Pain, Day Day, Lil Joker, Titan Man, Hedgehog, Baby

Mosey to front lot w coupons

SSH X 13 IC
IW X 13 IC
HB X 13 IC

Mosey to main building and circle up for

EVO I –

MERKINS X 13 IC
SQUATS X 13 IC
PLANK JAX X 13 IC
BULGARIAN SPLIT SQUATS X 13 (R/L)

Mosey to the rails by way of the back sidewalk

EVO II –

PARTNER PULL-UPS X 13
IRKINS X 13
DIRKINS X 13
SIDE LUNGE X 13 w Coup

Mosey to South side of B ball court

EVO III –

ATOMIX X 13
HYDRAULIC SQUATS X 13
PETER PARKER MERKINS X 13
REVERSE THRUSTER X 13 w Coup

EVO IV –

POWER MERKINS X 13
COUPON SWINGS X 13
OH SQUATS X 13
8 CT BB X 13 IC

PLATOONS (LT DAN W ARMS LINKED)
To 1/2 court … 10 Merks
REVERSE

TIME

NMM:
Classic BV Q Weight v Wait.

We all carry a weight, sometimes its visible like our coupons we carried. Sometimes its not visible like the dark things we don’t want exposed. Point is, we all have it and we all have others that are here for us to help shoulder that burden. We also wait on what is to come, that which is expected but not seen. We have a faith in something bigger than ourselves that sustains us.

The 413ers have both a Weight and to Wait for the next chapter to unfold. It is incumbent upon the F3ers to walk alongside and encourage them.

One parting shot from James Clear, author of Atomic Habits…environment plays a huge role in who we become.

Playlist
Alive – Pearl Jam … aren’t we all glad to be alive?
The Waiting – TP & 💔… it’s what we’re all doing
Won’t Get Fooled Again – Van Halen cover of The Who … that’s part of the mission of 413 to break the cycle
Gimme Shelter – The Stones … again, what 413 does
The Promise – Sturgill cover of When In Rome … if you follow what’s laid out in front of you, there is something bigger waiting
I Must Not Think Bad Thoughts – X … just timed up perfectly w the worst part of workout
Sonic Reducer – Dead Boys … just really live this song and it’s one of my favorite Pearl Jam covers & they will be here on 2 Apr

YHC,
🎒🐜


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And We’re Choppin’

PAX: Bagger Vance, Uncle Jerry, Ocho Cinco, Soft Serve (Welcome FNG Brock), Olan Mills, Not a Sport, Umbrella, Razor/Venus, Black Widow, Tampa Libra, Faulkner, Iceman, Offshore, Boone’s Farm, Toga (QIC)

Gloom: Sunny and 70

15 posted in the gloom to get a little better this morning, and it went something like this:

Quick disclaimer then circle up in the Racetrack lot for warmarama then mosey to park loop for some Cindy’ish fun= run ten laps around the park stopping at the pull-up bars for 5 pull-ups and 10 merkins and stopping at the back porch for 10 squats and 10 WWII during each lap.  We also broke up the fun with “burpee breaks” of 5 burpees to be executed wherever you are on the course every 3 minutes.

Form up in columns on the field for some old school football “grass drills” = chopping feet with calls to roll right, left, backwards and forward on the Q’s call.  Fun was had by all!

Mosey back to lot for Mary.

COT with Bag of Ants taking us out

NMM:  We’re officially putting the Wood back in Brentwood.  Be prepared when you post at The Purple Cow of Racetrack.

Announcements:

  • The Stronghold is starting back next Thursday with more info to follow.
  • Look for Iceman to post some Ruck times
  • The Battle Plan for Prayer book study starts next Friday, 1/17

Stay Classy,

Toga

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Ironclad Challenge 2020 is here!

Gentlemen,

The Ironclad Challenge is back! For the uninitiated, the Ironclad Challenge is an opportunity to ensure we hold each other accountable during these climatically trying months and continue to engage in the mission of invigorating male community leadership in Nashville and beyond. Should you accept the challenge, you will participate in all three aspects of F3: Fitness, Fellowship, and Faith.

The challenge will run until 3/31/2020, and new to this year’s challenge is the introduction of the Challenger, Pro, and Elite levels. Below are the minimum standards to be met, and each achievement will contribute one point to your total score. On the sheet, you will find the tiers and their associated score ranges.

 1st F – The Magnet – Improve your Fitness

  • Post 26 times, three of which must be in temps below 32 degrees.
  • Post at five “AwayOs” (workouts you don’t normally attend)
  • Q two times

2nd F – The Glue – Strengthen your Fellowship

  • Attend at least two 2nd F events (lunches, happy hours, etc.)
  • Attend eight coffeeterias (or stick around in the case of tailgate coffeeteria)
  • Bring one FNG or Kotter (>six months since last post)

3rd F – The Dynamite - Make an Impact

  • Participate in one 3rd F opportunity. This can be a study of religious text, going through Q Source, community service, or some other opportunity that involves thinking outside of your own interests.
  • Read one book on leadership (>200 pages) or Freed to Lead.

Additionally, you must complete one CSAUP in the 13-week period. This can be a 5K, triathlon, Spartan race, GORUCK challenge, etc.

THE REWARD:

For successful completion of all requirements of the 2020 Ironclad, you will be eligible to purchase a custom Ironclad shirt* to show off at your next workout. Should you achieve a higher tier, you will have the opportunity to purchase the corresponding shirt color.

*Subject to minimum order requirement of 12. Price will be in the range of $24-27 and likely coincide with a spring F3 Nashville shirt order if you want to combine shipping with other items

TO REGISTER: 

Put your name on this sheet and get to tracking!

A FEW NOTES:

  • This challenge will be on the honor system, and you are responsible for updating your standings on the “2020 F3 Nashville Ironclad Sheet.” I would encourage you all as grown men to use your best judgement if you have questions about what does and doesn’t count.
  • Though we are already at 1/5/2020, you may retroactively apply any achievements from 1/1/2020 and later.
  • Solo Q’s for the Willy Lomans among us count toward your overall post total but do not count toward your AwayO total. Posting at other regions’ AOs do count toward AwayO total.
  • You may count up to 10 “Off the Books” workouts (organized runs, rucks, etc. that are not regularly scheduled) toward your post total.  However, rucking or running before a regular workout does not count as an additional post.
  • Please share your 3rd F book choice with the group! It’s always good and helpful to know what others are reading.
  • Lastly, please use this opportunity to take initiative and arrange your own events for the PAX.

Let’s warm up!

PA out.

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I’m Barbara Walters and this is 20/20

9 PAX in attendance: Big stick, Right said (Ran 7 miles) , Boy band (ran 7 miles), Black lung (ran 7 miles), Drago, Deep frost, Bicentennial man, Carebear, High Flyer

Warm Up:

SSH

Willie Mays Hayes

Little baby arm circles

Reverse LBACs

Seal Claps

 

The Thang:

Burpee Apocalypse!

10 burpees

9 burpees

8 burpees

7 burpees

6 burpees

5 burpees

4 burpees

3 burpees

2 burpees

1 burpee

Mosey to Gale Ln path

Barbara Walters….This is 2020:

Perform each exercise for 20 reps then hold for the six.  After each chest exercise plank to the six, after leg exercise hold squat to the six, after each ab exercise leg lift to the six.  Then run a lap.

  1. Merkins
  2. Squats
  3. LBC
  4. Diamond Merkins
  5. SSH
  6. Freddy Mercs
  7. Carolina Dry Docks
  8. Lunges
  9. WW1
  10. Tricep extensions
  11. Jump Tucks
  12. Flutters
  13. Superman’s
  14. Sumo Squats
  15. J Los
  16. Wide Arm Merkins
  17. Lt. Dan’s
  18. Box Cutters
  19. Partner Decline Merkins
  20. Hillbillies

After 15, we stopped the lap for time’s sake.

Mosey back to Stonewall for Mary:

Flutters x30

LBCs x20

J-Los x10

Good mornings/OYO stretch

Announcements: Leap Day Biscuit Run on February 29

COT

Prayer

Coffeeteria Attendance @ Portland Brew = 100%

HF out

 

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ImprovQ 2 Jan 20

BLIMPS 2 January 2020
Temp: 50 w a wind chill of 25
Gloom Factor: High

PAX: Money Shot, Faulkner, Movin on Up, Noodler, Bagger Vance
QIC: BV

Mosey front loop looking for High Flyer & Venus, no luck. After a couple of wrong turns we ended up at the Fiddy for

WOR:

WMH X 10 IC
GMA X 10 IC
Split Squats (R/L) X 5 IC
SSH X 20 IC
High Knees X 50 yards
Butt Kickers X 50 yards
Side Shuffle (R/L) X 50 yards

Head down to track for

THANG:

BLIMPS
P1 run the track as timer while remaining PAX perform Burpees
P2 run the track as timer while remaining PAX perform Lt Dans
P3 run the track as timer while remaining PAX perform Inch Worms
P4 run the track as timer while remaining PAX perform M’Ktar N’Dyaes
P5 run the track as timer while remaining PAX perform Plank Jack Merkins
P1 run the track as timer while remaining PAX perform Squats

Round 2

P2 run the track as timer while remaining PAX perform Burpees
P3 run the track as timer while remaining PAX perform Lt Dans
P4 run the track as timer while remaining PAX perform Inch Worms
P5 run the track as timer while remaining PAX perform Merkins
P1 run the track as timer while remaining PAX perform Plyo Wall Sits
All PAX run to short bleachers behind tennis courts for Short Sevens
1 Dip Bear Crawl up ahort hill to football field fence 6 Squat Jumps, Crawl Bear down hill for 2 Dips…RNR to 6 & 1

Burpees, Lt Dans, Inch Worms, M’Ktar, Plank Merkins, Squats

Burpees, Lt Dans, Inch Worms, Plyo, Sevens

Extra Credit:
Mosey down to Amphitheater for Money Shots aka Box Jumps (YHC went w Single Leg Squats) x 20

Back to StartEx for

Mary:

6 inches X 20 IC
APD X 20 IC
FKIX X 20 IC

TIME

NMM: No Shows from High Flyer & Venus didn’t deter the rest of us from putting out this am.
Admittedly, YHC loves the track even though there’s so much to choose from at The Hill. Also, wanted to be able to be found by the Stragglers.
Pleasure to lead this AM, thank yall for the privilege.

BH:
First Friday lunch tomorrow at Kay Bobs, I recommend the Aunt K but Zeke the Greek is strong also.
Praying for the Cowan family and continued prayers for Sinclair family as well.
Money Shot on Q next week.

YHC,
🎒🐜