Category: Nashville

The IIIP crew had become a little rusty over the summer so YHC felt the need to “edumacate” the PAX a little as we head back to school.

QIC: Silver Medal

PAX: En Fuego, Lumbergh (Respect), Princess Aurora, Moneyshot, Twin Peaks, Crablegs, Sideline (FNG), Toothless

CONDITIONS:  Honestly, conditions were utterly oppressive.  Really.  80+ degrees.  Perfect!

WOR w/ MOSEY

Started with a Capri Lap around the church parking lot to make sure we would be seen toward the front of the grounds in the event PA, Crablegs and Toothless decided to show up (note the previous evening HCs).  Back up to the field for some WOR (SSH x 15, WMH x 15, LBAC x 15)…still no sign of the three who have apparently gone UA.

THANG

As we mosey to the playground, YHC proceeds to talk to the PAX about the various structures upon which different schools base their curriculum(s)(i)(a)? FNG Sideline was quick to intervene after noticing my obvious struggle with Latin, informing me that the plural of curriculum is “curricula”. All of that prep school Latin is finally paying off for him I see.  Back to the workout.  Many schools are based on the STEM curriculum; others, like St Paul, are on the STEAM program.  (The PAX later learned how painful Art really is).

Partner Up 1 / 2

S – Swerkin – The PAX learned the SCIENCE behind pushups and that they are actually not bodybuilding chest exercises.  They are part of the calisthenics family since they are body weight only, and actually more core exercise than anything – using your full body.  The PAX learned that F3 actually has a version to help them better feel the pushup as a full core exercise.  (Total team 100 – one exercise / one does lap)

T –  Turkish Get Up – We learned that Turkey has the 3d fastest growing population in the use of mobile TECHNOLOGY for e-commerce. (One partner exercise AMRAP, other lap – goal is 3 laps each)

E – Everest – The PAX learned that Mt Everest is part of two countries: Nepal and Tibet, which is a part of China.  The Chinese have been by far (for better or worse) the largest investor in the ENGINEERING of the road and trail infrastructure of the mountain for years.  (Start from bottom of Bernie Hill.  “Everest” up, lap around track, RnR sans lap)

A – Apple Turnover  The PAX learned that Apple has recently released an unprecedented augmented reality program in six cities whereby you can walk the cities and the phone can display digital ART against the landscape.  (20/20/20yds flop bearcrawl/crabwalk/bearcrawl, lap, RnR, lap)

M – Mexican Jumping Bean Pull-ups  The PAX learned that the Mayans were one of – if not the most – well known experts in MATH.  From the discovery of absolute 0/zero to the Mayan, calendar.  The Mayans are a large part of the modern day country of Mexico.  (Total team 50 – one exercise / one does lap)

Few minutes to spare to talk to the PAX about COMMON CORE CURRICULUM as we mosey back down to the parking lot.  After a brief AOQ-infused penalty, we proceeded to finish up with some Captain Thors. (10/40)

BULLHORN:

• September 14 – F3 NASHVILLE 5-yr celebration.
• [Former Skunk] AO now posting at St Paul in Green Hills on Mondays.  Meant to be collective training ground – if you’ve got an upcoming endurance event on the calendar (ruck, run, etc.) come post and get your training on with your fellow PAX.
• Continued prayer for Boone’s Farm

It was an honor to lead this morning.  Stay sharp and listen to your teachers!

Silver Medal

PAX: Silver Medal, Bagger Vance, Trapper Keeper, Porcelain, Moneyshot, Faulkner (Kotters), En Fuego (QIC)

Conditions: What you’d expect from an August 6th gloom

7 PAX showed up and showed out at III Pillars this morning, officially ready to conquer all that the 2019 IronPax challenge has coming our way.  0530 arrives, we exchange pleasantries and a disclaimer, and with that we grab a 20lb ruck plate and take our mosey to the base of Mt. Covenant, who YHC must say was also quick to show up and show out.  We set up shop for some WOR, ensuring an allowance of time for a slow count Scorpion Stretch routine, and then YHC explains the…

THANG:

YHC alerted the PAX that the month of Sept. will bring us the 2nd annual installment of the IronPax challenge, thanks to our Greenwood brethren.  YHC had some back issues going on during the inaugural event, but was able to complete the Week 1 challenge from the prior year.  Paying full respect to the unfriendliness of that workout approx. 365 days ago, YHC decided it was exactly what we needed to get ready for this year’s event – with the primary modification being the insertion of Mt. Covenant and a 20lb ruck plate.

With that, it’s simple:

• • Divide into two teams, a team of 4 and team of 3
  • Each PAX perform approx.
    • 50 Squats
    • 40 Big Boy Sit-ups
    • 30 Merkins
    • 20 Iron Mikes (each leg down would be one rep)
    • 10 Burpees
      • Team format so that collective team could pick up any extra reps if a PAX was falling behind on rep count.  Most obliged.
    • At completion of above exercises, the team then runs to top of Mt. Covenant (Hill 1) and then over and down to the bottom at the Harding Road entrance (Hill 2).  R&R, only Bernie Sanders up Hill 2 and back down to base of Hill 1.
    • PAX performed a total of 3 sets of exercises and hill climbs, with all PAX at least making it a portion up Hill 1 before 30 minute time was called.
    • As for 20lb ruck plate, Team 1 carried up Hill 1 and back down Hill 2, leaving at base of Hill 2 for Team 2 to grab and Bernie with up Hill 2 and deliver back down at base of Hill 1 for exchange back.  Not easy – tclaps to BV and Moneyshot for getting two rounds up Hill 1 with it
  • Time was called; mosey back to the friendly confines and huddle of for some COT followed by Coffeteria.

Bullhorn:

• Prayers for Faulkner and his family as they get re-acclimated back in Nashville
• Continued prayers for full healing and recovery for Boone’s
• F3 Nashville 5th Anniversary at Sevier Park – put it on your calendar now, Saturday September 14th
• GoRuck Star Course – 26.2 miler – November 2nd
• Swaggy P games kick off next week; details imminent

Always a pleasure gentlemen; appreciate the opportunity

En Fuego

PAX: Silver Medal, Toothless, Pop-A-Lock, En Fuego (QIC)

Conditions: Muggy to Quite Muggy

4 PAX heeded the call to action to show up and claim the guarantee that their 3S2T would be tested and improved.  0530 arrives, we disclaim, grabbed a 30lb ruck plate and began our mosey to the track to set up WOR.  Some SSH, LBAC, WMH, GMs and Scorpion Stretches later, we got into the…

THANG:

Head to the end of the soccer field, partner up and begin with the Strength and Speed portion of the workout:

• • Perform 80 merkins, 60 squats and 40 WWIs as a team of 2 (roughly 40, 30 and 20 per PAX).  Pop-A-Lock goes into modification mode – believe he is still performing squats somewhere right now
  • Upon completion, sprint length of the field down, back and down again (180 yards total sprint effort)
  • R&R for total of 3 sets of the above

First circuit of Strength and Speed complete, we turn our attention to Stamina:

• • Coupon Bataan Death March
    • Last person drops and does 5 bodybuilders while the rest of the PAX Indian Run around the track (lead PAX carries the 30lb ruck plate);
    • After completing the bodybuilders, the bodybuilding PAX runs to catch up with the group, tapping the last PAX on the shoulder, who then stops to begin his 5 bodybuilders, while the former bodybuilding PAX runs to the front of the line and takes over coupon reigns.
    • Every one takes a turn running with coupon; complete just under .5 miles  

We then head to the playground and begin Circuit #2 of Strength and Speed:

• • Perform 40 2-count flutters, 30 Steve Irwins and 20 swerkins
  • Upon completion, sprint length of the field down and back (120 yards total sprint effort)
  • R&R, knocking 10 reps off each in the interest of time

All in, it’s back to Stamina – we grab the ruck plate and Indian Run around track a couple laps and then head back to Shovel Flag. Time called.  Huddle up for COT, followed by 100% attendance for some 2nd F Coffeeteria

Bullhorn:

• • Prayers continue for Boone’s and his family; YHC discussed a couple ways F3 as a group can help him out these next few weeks per communication with Boone’s M.  Details coming…
  • Swaggy P on its way – get ready to HC for some inner AO friendlies
  • Upcoming dates
    • Yuck Ruck – Aug 17th
    • 5-year F3 Nashville birthday convergence – Sept 14th
    • 26.2 GoRuck Star Course – Nov 2nd

Excellent job to the 4 PAX – always a pleasure and am appreciative of the opportunity to lead

En Fuego