Category: Nashville

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III Pillars Turns One – We Party in Her Honor

PAX: Silver Medal, Lumbergh (Respect, and also LIFO), Pop-A-Lock, Moneyshot, DFrost, Princess Aurora, En Fuego

QIC: En Fuego

Conditions: Ideal for the muggy enthusiasts

YHC sent a pre-slack blast saying a party was going to be going down at III Pillars this week. Each PAX was encouraged to both RSVP and bring a gift in the form of a coupon. As 0530 approached, YHC disclaimed and thanked his fellow PAX for joining in the party festivities. Inquiring minds wanted to know what we were celebrating – YHC responded that was on a need to know basis, and you would know when you needed to know. With that, we gathered three coupons (one 30lb ruck plate and two 20lb ruck plates) amongst the 6 of us (Q fail #1 – more on that…) and began the mosey toward the soccer field. Circle up for WOR, knock out 12 reps of SSH, WMH, LBAC, Scorpion (a crowd favorite, or at least YHC’s) and GMs. During the GMs, YHC informs the PAX that on 6.12.18 III Pillars was officially born, and while a couple weeks late, today we were going to have a one-year birthday party in her honor. Also, during the WOR, Lumbergh arrives, and YHC immediately realizes we are a coupon short now with 7 PAX (Q-point, always arrive for the THANG with more gifts than needed to account for those PAX hitting snooze). YHC instructs the PAX to head to the playground and knock out sets of 6 pull-ups, 12 merkins and 18 squats while YHC heads back to the lot to grab an extra coupon. One 15lb set of bricks coupon and two rounds of the 6.12.18 combo later, YHC returns and we proceed for the party.

PARTY:

Partner up and head to the end of the soccer field – with each pairing needing one coupon. Coupon Shuttle Runs with a variety of 10-20-30s awaited us. Details:

  • Partner 1 would commence coupon run to the 20 yard line; perform 10 reps of the assigned exercise, run back to Partner 2
  • While Partner 1 is completing the shuttle run, Partner 2 performs rotation of 6-12-18s until Partner 1 returns, alternating between two exercises
  • Partner 1 and Partner 2 flapjack; and this process would continue to the 40 yard line and then the 60 yard line, with rep increases to 20 and 30, respectively

The exercises:

P – Plank-pull-throughs (with other Partner performing rotating sets of merkins and LBCs of 6, 12, and 18 reps)

I – Iron Mikes (other Partner knocking out APDs and flutters)

L – Leg Raises holding plate (other Partner knocking out squats and lunges)

L – Leg Squats (in the interest of time, combine with the Arm Presses below so effectively doing squat thrusters); other partner doing reverse burpees along with another exercise that has fallen victim to the delayed BB)

A – Arm Presses

R – Run back carrying the coupons, as time is officially up for this 45 minute throwdown. Close it out with COT and then some coffeeteria.

Job well done men. Great to be able to celebrate the first 365 days of III Pillars and looking forward to more of all things F3 over the next 365. Always an honor to lead, and I’m appreciative to live out the gloom with each of you.

En Fuego

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Convergence – 07.04.19 – “Our Independence Day”

39 PAX kicked off America’s 243rd birthday at Bicentennial Mall this morning and prepped their bodies for a day of grilled delights, cold beverages, and unbridled patriotism.

QIC: Princess Aurora

PAX: Bad Boy, Bicentennial Man, Big Country, Big Stick, Big Pharm, Black Lung, Blue Mule, Brother-at-law, Care Bear, Cinderella, Crablegs, Dick Whitman, Drago, En Fuego, Harvey Updyke, Hi-Viz, Hot ‘N’ Ready, Keep the Change, Life Champ, Lockbox, Mofomite, Notes, Oregon Trail, Pop-A-Lock, Porcelain, Red Skull, Scud Row, Slater (FNG), Stirrups, T-Cell, Tampa Libra, The Jeweler, Tidballs (FNG), Tiny Dancer, Tool Time, Vector, Waterboy, White Cloud

THE THANG:

After YHC issued a director’s cut of a welcome and disclaimer, PAX took off on a mosey consisting of a head fake south toward Capitol Hill and back toward the main lawn north of the amphitheater to circle up for warmorama:

  • SSH x 15
  • SnL Squats x 10
  • WMH x 10
  • LBAC F/R x 10

Red:

Count off 1-4 into four groups and mosey over to Porcelain’s car to gather some coupons: 6 to 8 ft railroad ties that would serve as team weights. Mosey back over to the lawn with coupons in tow and line up for an Independence Day relay. The alien mothership’s shield has been deactivated, and Earth’s forces have organized a counter-attack. With the firing control mechanism on the four remaining aircraft malfunctioning, the PAX have no choice but to manually deliver the payload to the Court of 3 Stars carillon bells.

In single file, each team must move their coupon overhead in an Indian Run fashion. Once the last man has pushed the tie forward, he runs to the front to receive it and keep moving it along, repeat this process to the midway point. Once at the midway point, the team switches to a position straddling the coupon facing the other direction and pulling it through their legs in the same fashion until they’ve reached the bells. SSH for six, and mission: complete.

Move the coupons back toward the start point and offload to move toward the next phase of the workout.

White:

In the amphitheater, PAX are instructed to find a spot along the lowest level to prepare for a hybrid “escaladder” of pain. Utilizing the Hand-Release Burpee Box Jump (HRBBJ), PAX perform one rep corresponding to the seating level they are on followed by Squats x 4 after the final rep. For each round, you must move back to the first level and complete all previous reps before moving to the next level. Confusing at first, but the PAX are sharp and figure out that the rounds go a little something like this:

  1. Level One: HRBBJ x 1 + Squats x 4
  2. Same as above + Level Two: HRBBJ x 2 + Squats x 4
  3. Same as above + Level Three: HRBBJ x 3 + Squats x 4
  4. Same as above + Level Four: HRBBJ x 4 + Squats x 4
  5. Same as above + Level Five: HRBBJ x 5 + Squats x 4
  6. Same as above + Level Six: HRBBJ x 6 + Squats x 4
  7. Same as above + Level Seven: HRBBJ x 7 + Squats x 4

That’s 84 HRBBJ if you’re keeping score, and the shouts, groans, and mumblechatter were evidence that PAX felt each and every one of them. Sweaty, grassy, and thoroughly warm, it was finally time for some fun on the Hill.

Blue:

At the base of the hill, each of the four teams line up single file for Indian Broad Jumps to the top. Nothing fancy here. Last man broad jumps to the front of the line and all PAX advance in this manner up to the wall. Congrats to team 3 on getting to the top first and just under the time limit imposed by YHC. Grace was extended to allow all teams to reach the wall before the charge back down the hill and to the launch point.

PAX circled back up on the granite map to close it out with A-Mary-Ca. YHC fumbled around with the soundtrack of “America, F*** Yeah” to bring it home, but PAX were finally able to execute a 2ct American Hammer Ring of Fire up to 76.

COT/BOM

MOLESKINE:

It was a really great turnout with all areas of Nashville represented as well as Franklin and Nolensville. Even had the honor of welcoming two FNGs, Slater and Tidballs.  YHC was honestly taken by surprise given the “Slack forecast” put the numbers closer to the high teens. A pleasant surprise to be sure, and a good taste of what’s to come as F3 Nashville celebrates its 5th Anniversary in September.  100 PAX, baby!

BULLHORN:

  • TAPs
    • Big Country and other 4:13 guys as they visit friends and family this weekend. Prayers for safety, good decisions, and a return back to the program.
    • Safety for all traveling PAX and healing for the injured.
  • Announcements
    • July 20 – Potluck Cookout hosted by Porcelain
    • July 23 – Libeery at Fat Bottom Brewing- Crablegs will be leading the discussion on Cal Newport’s Digital Minimalism. Reading is not a prerequisite for attendance
    • July 27 – Nightpath – Night ruck CSAUP at Percy Warner.
    • August 17 – Yuck Ruck – Social Ruck/Community Service. Trash pickup followed by beer and fellowship at a local watering hole.
    • September 14 – F3 Nashville 5th Anniversary at Sevier Park – where it all began. Special guests from F3 Nation will be in town, so you don’t want to miss it. Mark your calendars as the goal is 100+ PAX in attendance. Be a part of F3 Nashville history!
    • October 19 – TNCANRUCK 002 – Social Ruck/Community Service. Ruck across Nashville stopping at select breweries and bars to pick up canned good donations and deliver them to Second Harvest. Last year’s event ended with 700 lbs of donations. This year’s goal is 1,000 lbs.

Pleasure to lead you all. Enjoy your holiday and time with friends and family.

PA out.

 

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III Pillars – 06.25.19 – “Bicentennial’s Favorite”

8 PAX hit up the hill of all hills on a mini-field trip at III Pillars. All lived to talk about it.

QIC: Princess Aurora

PAX: Bicentennial Man, Boone’s Farm, DFrost, En Fuego, Esso (The Fort), Hipster, Pumpkin Spice

THE THANG:

After a quick disclaimer and an apology to Bicentennial Man, PAX we led on a medium mosey over to the parking garage entrance across from Mt. Covenant and convened for a COP, all IC:

  • SSH x 15
  • WMH x 16
  • LBAC F/R x 15
  • Merkins x 10

Gathered the PAX for a nice mosey all the way up to Covenant in hopes of getting a glimpse of downtown, but YHC didn’t really have a good enough idea of where the best sight lines were. No matter as we were as the top and that’s all that was needed.

Pair off for a some downhill relays on Mt. Covenant. P1 performs AMRAP Merkins while P2 runs to first lightpole and back. Flapjack, then RnR with 2nd, 3rd, and 4th lightpoles and squats, flutter kicks, and burpees, respectively. Plank and wait for six.

All in, and it was time to descend. P1 SSH while P2 bear crawls to 1st lightpole. Upon reaching destination, P1 runs to spot and begins bear crawl while P2 stays for SSH. Continue this “leap frog” all the way down to last pole.

With everybody at the last lightpole, lock arms for synchronized Lt. Dans all the way to sidewalk, then Indian Run back to launch for Mary.

  • Jane Fondas R/L
  • Alabama Prom Dates
  • WWIs
  • American Hammers
  • J-Lo’s
  • Crunchy Frogs
  • Bird Dogs

COT/BOM

MOLESKINE:

Welcome to Esso from The Fort. The moment he identified himself as a Clemson graduate, I knew he was a HIM. Glad to have a fellow Tiger in the mix, even if only briefly.

YHC attempted to use a bit of reverse psychology on the PAX as they started downhill, but I believe all would argue that the uphill portion was still just as painful in spite of it. Many were suspicious of a Crawl Bear up the hill but were relieved to see that hasn’t made it out yet.

 

BULLHORN:

  • 7/2 – 4:13 Strong Signing Day
  • 7/4 – Convergence at Bicentennial Mall – 0530-0630
  • 7/4 – Team Job 4th of July Blowout – 1600-2000
  • 7/26 – Nightpath – Percy Warner Park – 1900 until finished
  • 8/17 – Yuck Ruck – Details TBD
  • 9/14 – F3 Nashville 5th Anniversary at Stonewall

PA out.

 

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Atlantis – 6.27.19 – “B.O.M.B.S. and Coyotes”

7 HIM escaped the fartsack and made the right decision on a moist, squishy, and beautiful Thursday morning.

PAX: Bicentennial Man, Crablegs, DFrost, En Fuego, T-Cell, Trapper Keeper

QIC: Cunning Linguist

INTRO:
YHC welcomed all at 0530 and, after a verbose and ever-so-linguistic disclaimer, led PAX on a mosey around the track and toward the lower parking lot, where we paused for the WOR.

WOR:
20 x SSH
20 x Overhead Press
15 x LBACs
15 x rLBACs
12 x WMH
15 x SnL Squats

YHC then had PAX count off in twos and then led the PAX on a mosey toward Pizza Hut (aka the gazebo area) where we started on The Thang:

THE THANG:
B.O.M.B.S.
50 x Burpees
100 x Overhead Press
150 x Merkins
200 x Big Boy Sit Ups
250 x Squats
Plank upon completion while waiting for others.

1s performed the exercise while 2s ran around the Bob Ross-painted water tank thingy, followed by 2s performing the exercise while 1s ran around the thingy until all exercises were completed.

As we had some time to spare and we love the gazebo, YHC then called out Coyote Uglys, keeping the same partners in place.

Coyote Uglys
Wheelbarrow position for 1s, while 2s hold ankles of 1s.
1s move (using only their hands) from ground to bench of picnic table and perform Merkin.
1s then move to tabletop and perform Merkin.
1s then move back to bench and perform another Merkin.
1s then move to ground and perform yet another Merkin.
In other words, 4 Merkins = 1 Rep.
At 5 Reps, PAX switched partners.

Upon completion, we were all thoroughly exhausted (and at least one of us was *this* close to a Merlot Splash), but thankfully, we had a very short distance to run to get to our starting point and add three minutes of Mary to our lives.

MARY:
13 x Freddie Mercurys
13 x Alabama Prom Dates
13 x American Hammers

COT/BOM:
Reading of 2 Corinthians 4: 16
“Therefore we do not lose heart. Though outwardly we are wasting away, yet inwardly we are being renewed day by day.”

MOLESKINE:
Always a pleasure to lead the HIM of F3 Nashville. I am reminded with each Q I take that these men are truly amazing, and I am, quite frankly, humbled to be a part of such a great group of “high speed, low drag” men!

BULLHORN:
TAP
* Prayers for DFrost as he is expecting his first 2.0 in two weeks!
Events:
* 7/4 – 4th of July Convergence at Bicentennial Mall. 0530-0630 – Don’t miss it!!
* 7/23 – Libeery at Fat Bottom Brewing in The Nations. Book is Digital Minimalism by Cal Newport. Reach out to Crablegs on Slack for more deets.

Deuces!
CL

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EMOM @ The Stronghold 27 July 2019

Temp: 73
Gloom Factor: Wet and Steamy

PAX: Boo, Paco, Lockbox, Stretch, Juice, T Rex, Big Country, Puddles, Notes, Right Said, Crawl Space, Life Champ, Hot Route, Hot n Ready, Red Skull, Porcelain, Brother @ Law, Toga, Change Order, Bagger Vance

0530:30 Disclaimer

Mosey to the tennis courts, yes, there used to be tennis courts at Stronghold and circle up for

WOR:
SSH x 13 IC
Squats x 13 IC
Supermans x 13 IC
Scorpions x 13 IC
Iron Crosses x 13 IC

THANG:

EVOLUTION I

EMOM x 15’
5 Rows
10 Merkins
15 Squats

Break off into 1s and 2s for Indian Run to block pile. 1s go in front of STEM building to block pile, 2s go around back. Classic pincer mover from WWII.

EVOLUTION II

EMOM x 15’
5 Block Swings
10 Block Thrusters
15 Low Merkin Plank Jax

Mary Up:
LBCs x 13 IC
5 Block Merkins
Flutter Kix x 13 IC
5 Block Merkins
Ola Dollies x 13 IC
5 Block Merkins
Flutter Kix

Time

NMM:
That was a real smoker. Literally, dudes had steam coming off them during and after the workout. Always a good sign, that and Lockbox retching off in the corner. Much better attitudes and better effort this week than last. Well done yall. YHC gave some unsolicited advice on those two things you can control, Attitude and Effort at the end…it was free advice but likely pretty good nonetheless. T Claps to T Rex for owning his bad attitude and lackluster effort last week as well as at Detention on Monday.

BH: Continue to pray for the wives of our brothers that are struggling with health issues.
Pray for Dupree’s church as they recover from an arsonist attack earlier this week.
Pray for the men at 413 as they interview and for signing day on 2 July.

BV, Out

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22 June 2019 25s

PAX:
Deep Dish, Black Lung, foxtrot, big stick, Lockbox, big country, Life Champ, notes, bagger vance, Dick Whitman, Cowboy
QIC: BV

Longish Mosey up Clayton, to Granny White and circle up in the upper parking lot for

WOR:
Squats, Imperial Walkers, Willy, SSH IC X various reps

THANG:

25s
To commemorate our esteemed guests from 413 Strong YHC took their average age and made it the rep count for all exercises, some single cadence, some 4 ct. This Q was a bit of a remix from Stonewalls past. One each Upper, lower core exercise per stop. Also incorporated the Indian Run in am effort to keep the PAX together.

Stop I at the Bridge

Merkins
Lt Dans
Dragon Flags

IR

Stop II Clayton and Lealand

BURPEES (2x merkins 15-25)
Squats
Hello dollies

IR

Stop III Big Kids Playground

Pull-ups (3 Burpee Penalty each time you dropped from the bar)
Box jumps
F kix

IR

Stop IV Clayton and 12 at 3rd Person’s Retching Wall (Big Country did us the favor of impersonating 3rd Person)

MIKE TYSONS
BULG SS
HIGH PLANK

Stop V we moved a bit down the side walk

MERKINS
Leap frog
F kix

Ir
(Bear crawl down Handiramp to Noahs ark)

Stop VI Kirkwood and 12

Burpees (2x thruster 17-25)
Sgl leg wall thrusters
6”

IR

Stop VII Back at the Bridge

Merkins w hold on the low
Wall sits
F kix

IR

Stop VIII Clayton & Lealand

Burpees (2x merkins 20-25)
Squats
F kix

IR

Mary-
Plank x 25 IC
Merkins x 5
F Kix X 15 IC
Plank X 25 IC

Time

NMM:
What a great effort by all PAX this am. That one was a bit of a doozy and more than once YHC was close to Splash City. Thankfully, Big Country helped out w a little Splash around stop #5. Glad that all had a good time, the 413 guys and I were worried it was gonna be a 4 Horseman type of day but the PAX started trickling in at 0556. Deep Dish joined us on the way to Stop I and Black Lung was the “runner coming up, oh it’s just Lung” at Stop I. So cool to have Cowboy come hang w us for a bit and grab coffeeteria.

BH:
Many prayer requests for Ms suffering from cancer.
Big Country dealing with anger issues and doubt.
Fallen Heroes ruck in Chattanooga on 13 July. We have places to stay if anyone wants to Clown Car over on the 12th. Hit me up for details.

YHC,
??

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CLIMING

Temp: 73.5

PAX: Dupree, Prevac, Movin on Up, Reefer, Accounts Receivable, Big Perm, Black Widow, Penny Loafers, Deck the Hollis, Atlas, Ludwig, Bagger Vance

QIC: BV

Mosey down the big loop, lunge walk up, reverse lunge, politicians.

Nod to my Spirit Animal Grisham w 10 HSPU on the wall.

AYG to StartEx

WOR:
SSH X 13 IC
Hillbillies x 10 IC
IW x 10 IC
Squats x 10 IC
AL prom dates x 10 IC
Iron Crosses, Scorpions x 10 IC

THANG:
YHC was thinking about CLIMBING this week as such wanted to design a Q w that in mind. Only problem was YHC dropped the B inadvertently and the PAX didn’t have the joy of the 25 Burpees per round. Hence the Qonfusion on the rep counts from YHC. All in all, we did some good work and threw in 5 Burpees at the end in penance.

Pair off 1s and 2s then stay in circle for
C – Carolina Dry Docks x 5
L – Lunges x 10 (f,r,s,)
I – Imperial Squat Walkers x 15
M – Merkins x 20
B – Burpees x 25 ( YHC FAIL…totally forgot the B)
I – Inch Worms x 25
N – Nolan Ryans x 30
G – Gorilla Humpers x 35

Partner Indian Run around the big loop.

Rinse n Repeat CLIMING w the IW and Inch Worms switching places.

Partner Indian Run to CBC lot and back.

RNR CLIMING

Blind Partner Run to bottom of bus route flap jack to StartEx.

RNR CLIMING…feeling pretty Dum right now for forgetting the B.

MARY:
Supermans x 10 IC
Merkins x 5 OYO
Flutter Kix x 13 IC
Merkins x 5 OYO
BURPEES X 5 OYO
High Plank to Beast R/L x 5 IC
Flutter Kix X 16 IC

TIME

NMM:
Certainly it was my suconsious and not my Mississippi State lamskin that kept the B out of CLIMBING.
We still seemed to get the most out of today’s eatdown…YHC was awarded Sweat Stain of the week.
BH:
Leadership lunch today at Thistle Farms, Vector on Q.
Lots of families hurting out there men. We heard of two men lost last week, one with a wife 6 months pregnant. PSA…please get life insurance, disability insurance and a will at the very least. I have no dog in the fight with whom you purchase these things but please see someone about the basics. I am happy to share my thoughts face to face if you would like…I am in no way advocating one company over another, just something.
Keep the wives of Dupree, Ludwig, Penny Loafers and Missionary in your TAP.

SYITG,

BV

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14 June 2019 ModiFran, Loredo

Temp: 60
Gloom Factor: Nil

PAX: Brother at law, CCR, Vegemite, Ed Hoculis, Locusts and honey , Tampa Libra , Dick Whitman, Small Things, White Cloud, Brexit (FNG), Bag of Ants aka Bagger Vance
QIC: BV

Mosey around the community center, back to the lot for WOR:
SSH, GMA, Imperial Walkers, Hillbillies, Squats x10-13 IC

1s&2s for Evolution I ModiFran
From the Cross Fit WOD Fran

21 Pull Ups
21 Burpees
15 Pull Ups
15 Burpees
9 Pull Ups
9 Burpees

Grab some Wall for the 6. To honor my Spirit PAX, Grisham, we hit 10 HSPU

Evilution II

Laredo HERO WOD … one of my go to Qs …
24 Squats
24 Merkins
24 Walking Lunges
Run 400 Meters
X 6

Turns out the Mosey to the bottom of the Hill truncated our work sets and we had to head back after Rd 4.

Head back to StartEx Indian Run style. After two rounds, YHC threw out the Double IR…run up, run back and then run back up. #CrowdPleaser for sure.

MARY:
Some flutters led by B@L.

Time

NMM:
Welcome FNG Brexit…a polo playing attorney, God named Nigel.
Dick “Alarm Clock” Whitman was right on time at 0533 as usual as was White Claw.
Locusts n Honey had some equilibrium issues, T Claps to Tampa for not leaving his Pardsy behind.

Keep up the Weird on the East Side yall.

BHH:
Keeping Ludwig, Dupree and Penny Loafers and their wives/families in your prayers.
Leadership Lunch @ Thistle Farms on Friday, hit up Vector for deets.

YHC,
BV ??

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Bomber – 06.14.19 – “Q-Tips”

16 PAX braved a nasty 55 degrees and clear skies to heed a bit of instruction from YHC and work up a little sweat while they were at it.

QIC: Princess Aurora

PAX: Black Lung, Blue Mule, Crablegs, Crawlspace, Cub Cadet, Dewey, Duplex, Hambone, Harvey Updyke, Jam Newton, Porcelain, Pumpkin Spice, Tiny Dancer, T-Cell, Trapper Keeper

THE THANG:

Following a comprehensive disclaimer, YHC took the pax on a light mosey down the driveway in hopes of peeping the situation with all the blue lights seen on the way in, but alas, they had gone. Mosey continued up to the upper lot for COP:

Q-Tip: When calling exercises and counting cadence, remember to keep it PC. There are Preparatory Commands for each command, and a pause in between to allow for understanding. The preparatory command describes and specifies what is required. All preparatory commands are given with rising voice inflection. The command of execution calls into action what has been prescribed. The interval between the two commands should be long enough to permit the pax to understand the first one before the second one is given. 

“Starting position *pause* Move!”

“In cadence *pause* Exercise!”

  • SSH x 15
  • Squats x 10
  • Imperial Walkers x 10
  • Merkins x 10

Somewhere in the middle of this, another mini-Q-tip was given: praise individuals, critique en masse.

Q-Tip: Never underestimate the power of simplicity. 

Pax are instructed to perform 10 Hand-release Merkins (Modify to Merkins if necessary) and 10 Jump Squats (Modify to Squats if necessary), and repeat that sequence until time is called. What felt like 10 minutes was really only 4. Mission accomplished.

Q-Tip: Mix it up! There are muscles in our backs and posterior chain that desperately need our love, and it’s too easy to call Merkins and Burpees sometimes.

Having moseyed down to the jungle gym and divided into three groups, it’s time for some circuit training. Group 1 runs a lap around the community center while Group 2 performs Lunges AMRAP and Group 3 performs Pull-ups/Rows AMRAP.  Upon running group’s return, rotate. RnR for two rounds total.

Q-Tip: A good hill is hard to find. Use it if you’ve got it.

Pax line up at the base of the hill at Bomber and travel up to the stop sign using various modes of transportation followed by a mosey back to the line to plank and wait for six. Rounds are as follows:

  1. Broad Jump
  2. Reverse Duck Walk (Nae Nae was a suggested Exicon addition for this)
  3. Bernie Sanders

Q-Tip: Acronyms are your friend. They help you remember your plan when the Qdrenaline is spiking, and they help the pax make sense of the routine.

In honor of Bomber, partner up for some B.O.M.B.S. That’s

  • Burpees x 50
  • Overhead Press x 100
  • Merkins x 150
  • Big Boys Sit-ups x 200
  • Squats x 250

Most made it at least to the Big Boy Sit-ups and there were even some squatters when YHC had to issue another…

Q-Tip: ‘Tis better to plan too much than too little.

With under 3 minutes left, it was obvious the B.O.M.B.S. would run over, so it was time for Mary.

  • Crunchy Frogs x 15
  • Boxcutters x 7

COT/BOM

MOLESKINE:

This was a fun workout to Q as the Q-Tips really kept me in line but also allowed for a lot of variety. Hopefully the PAX felt the same. Hambone was designated mumblechatterer per usual and was especially loose with the tongue this morning. Smiles, laughter, cursing, hands on knees, attempted muscle-ups, Pumpkin Spice name ideas. It had all the best parts of a classic F3 Nashville workout. You’re welcome.

On a more serious note, I took the opportunity to remind the pax that F3 is not a workout group; it’s a leadership group. Leading is not about being the loudest, the fastest, or the strongest. It’s using your strengths to inspire and build up the strengths of others. Q-ing a workout doesn’t come easy for everybody, but I believe that through Q-ing, each man has an opportunity to share the strengths they do have. One might be awful at counting cadence but blows everybody away with creative exercises and routines. One might dread the thought of standing in front of a bunch of grown men telling them what to do, but Qs a very effective (read: painful) workout.

Setting aside insecurities, fears, and pride for the sake of sharing the gifts you have to offer inspires and instills a confidence in those around you. It makes them say, “hey, I have something to share, too, and I think these guys need it.”

And you know what? We do.

BULLHORN:

  • TAP:
    • M’s of Ludwig and Penny Loafers
    • Bad Boy’s travels
    • Conflicts amongst 4:13 classmates
    • Praises for Pop-A-Lock’s PhD!
  • Upcoming events:
      • 6/21 – Leadership Lunch at Thistle Farms cafe brought to you by Vector. The topic will be dealing with difficult people. Get your RSVP to Vector or T-Cell by 6/17.
      • 7/4 – 4th of July Convergence at Bicentennial Mall. 0530-0630
      • 7/26 – Nightpath at Percy Warner. 1900. Ruck 12 miles in 6 hours and do some other hard things along the way.
      • 8/17 – Yuck Ruck – more details to come
      • 9/14 – F3 Nashville 5th Anniversary Spectacular at Stonewall. Looking for at least 100 HIM of Nashville to post. As of press time, you have exactly three whole months to EH!
      • 10/19 – TNCANRUCK 002 – more details to come

Pleasure once again to lead you all.

PA out.

 

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Atlantis – 06.13.19 – “PCMBBJ”

5 PAX including one Willy Loman from Chattanooga posted for a treat of a workout on this treat of a morning.

QIC: Princess Aurora

PAX: Crablegs, Pumpkin Spice, Trapper Keeper, WuzntMe (Chatt)

THE THANG:

Disclaimer and medium mosey around the lower lot into COP:

  • SSH x 25
  • LBAC F x 10 – Hold for 20ct
  • LBAC R x 10 – Hold for 10ct
  • Seal Claps x 10 – Hold for 13ct
  • Overhead Press x 20 – Hold for 10ct
  • Alabama Prom Date x 15

Line up along median for a Suicide Ladder. PAX sprint to 1st light pole and back, performing 5 Froggies before running to 2nd pole. Repeat with remaining two poles, then plank and wait for six.

RnR upping the Froggies to 10 at each return to the starting line.

Short little hop over to the swings for some standing (more like rolling) Elevens. Start with 1 Underdog, then roll over to perform 9 Gracies (both sides=1)

Step up to the low wall across from the water tank to introduce the PAX to the Prison Cell Merkin Burpee Box Jump. (Visit https://f3nation.com/exercises/ to learn more. You’ll figure it out.)  PCMBBJ x 10 followed by a lap around the gravel path surrounding the tank. Plank and wait for six. RnR with 9, then 8.

Mosey back over to the lot for some Mary:

  • Flutter Kicks x 20
  • Jane Fondas x 15 ea side
  • Crunchy Frogs x 15
  • Hello Dollies x 15

COT/BOM

MOLESKINE:

It was good to welcome WuzntMe from Chattanooga even if he is a Gamecock. F3 is open to all men after all. From the start of the suicide ladder, YHC wondered if he’d started things off a bit too rough, but the casual mumblechatter with Pumpkin Spice throughout said otherwise.

Also worth noting are that the Gracies will get you, and the PCMB and all its mutant offspring will definitely make another appearance. Perhaps even tomorrow.

BULLHORN:

  • TAPs:
    • Ludwig
    • Penny Loafers
  • Upcoming:
    • 6/21 – Leadership Lunch brought to you by Vector. Get your RSVP in by 6/17.
    • 7/4 – 4th of July Convergence at Bicentennial Mall
    • 7/26 – Nightpath
    • 8/17 – Yuck Ruck
    • 9/14 – F3 Nashville 5th Anniversary Spectacular
    • 10/19 – TNCANRUCK

PA out.