Category: Nashville

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III Pillars – 02.14.23 – “Lovefools”

Nine PAX acted like a bunch of lovefools after Cupid paid a visit to III Pillars this morning.

QIC: Princess Aurora

PAX: Go Fish, Grape, Grisham, Haggis, Pep, T-Cell, Vector, Yum Yum

THANG:

Today’s theme followed the lifecycle of a young man’s date.

Mental and physical prep – Warmorama

  • SSH
  • LBAC F
  • OH Clap
  • LBAC R
  • WMH
  • Good Morning
  • Bulgarian Split Squats 2 x 10
  • Skullcrushers 2 x 10

Buying flowers – “Flower” by Moby

  • Classic routine of holding people’s chair and moving up and down on corresponding lyrics #crowdpleaser

Time to meet our date – Cindy

  • 20’ 12’ AMRAP of 5/10/15 with Pull-ups/Merkins/ Squats, respectively.

This place sucks, let’s go dancing – Cupid Shuffle

  • Plank circuit – J-Lo’s during chorus, Mountain Climbers, Kicks, and Low-to-High in sync with instructions

Misguided advances are rejected and we find ourselves alone back home looking through old Valentine’s cards – Mary

  • I’m Jane Fonda You
  • You Make My Heart Flutter Kicks
  • Be My Little Baby Crunches
  • You Make Me So Happy Crunchy Frogs (T-Cell)
  • I Want You to Be My Alabama Prom Date (Grape)
  • Let’s Monkey Humper Around (Yum Yum)
  • You Put the Pound in My Pickle (Grisham)

Frustrated by a date gone bad, it was time to take it out on this stupid little Valentine box with Boxcutters.

COT/BOM

MOLESKINE

Thanks once again to the PAX for putting themselves out there this morning. Rejection isn’t easy, but we’re better for it. Glad to introduce many of these guys to the “Flower” routine. It’s certainly been a minute for me. Also, grateful for minimal judgement during the “Cupid Shuffle.” Certainly had to be where the date turned sour since Cindy realized we couldn’t dance. 

BULLHORN

TAPS

  • Pep’s job search continues, and his renovation has begun
  • Yum Yum’s mother’s health as well as his MIL’s health. Prayers for safety as they travel to visit.

Love you all. XOXO
PA out.

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Resilience

F3 413 Q

Temp : 40
Gloom Factor : Mod
PAX : Bus, T Retch, Chef Yo, Contractor, Plumb Line, Master Chief, Pinky, Squidward, Red Shark, Potluck, Bolt, Zorro, Jazz Hands, Thing 1, Comeback, Mindset, Pearl, Hacker, Grey Album, BNB, Y&R, Black Widow, Toga, Crawlspace, Knuckles, Chunks, Skeet, Red Skull, Michelin Man, Shocker, Decaf, Bagger Vance (QIC)

Mosey Big Loop w some alternating modes of transit …

WOR –
SSH x 13
Walkouts w Stretch x 4 (1,2,3,4 merkins)
Squat Repatterns x 10 IC
IW X 10 IC

EVO I –
Block Pile
Rows x 5 (6,6,6) RnR
Hip Thrusters x 10 each leg
Dead Bugs x 10 each leg RnR
Block Pull Throughs x 10 each arm RnR

EVO II –
Rails
Rows x 5 (6,6,6) RnR
Merkins x 5 (6,6,6) RnR

EVO III –
Black Top
Bear Crawl Kick outs to mid court Bernie Skips back x 5
Burpees x 5

Time

NMM : Today’s theme was Resilience and no Resilience comes without Struggle and taking Personal Responsibility. I’m reading Eric Greiten’s Resilience right now and highly recommend it to all.
We also spent a lot of time under tension with wall sits and planks interspersed in the workout. Time under tension is a great way to build strength and stamina in workouts and life.

We were also blessed with BNB posting today back home for a bit from Raleigh.

YHC,
🎒🐜

“No temptation has overtaken you that is not common to man. God is faithful, and he will not let you be tempted beyond your ability, but with the temptation he will also provide the way of escape, that you may be able to endure it.”
‭‭1 Corinthians‬ ‭10‬:‭13‬ ‭ESV‬‬

 

 

 

 

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III Pillars – 12.27.22 – “Hippendicitis”

Three amigos enjoyed the cool temps and a stand-in Q at III Pillars this morning.

QIC: Princess Aurora

PAX: Go Fish, Grape

THANG:

Post-disclaimer, PAX carefully moseyed up to midfield for warm-o-rama.

COP:

  • SSH x 20
  • Windmill x 10
  • WMH x 10
  • Imperial Walker x 15
  • SnL Squats x 10
  • Good Mornings x 10 OYO

Hop over to the jungle gym and find some space for a 20’ AMRAP circuit of the following:

  • Pull-ups x 5
  • Merkins x 10
  • Big Boy Sit-ups x 15
  • SSH x 20

Find some space on low wall for another AMRAP circuit:

  • Dips x 15
  • Step Down R x 10
  • Step Down L x 10
  • Bent-over Y Raise x 15
  • Run 120 yds

RnR for 12’

Mosey back to start and get 10 quick reps of side-lying hip adductions (Thighmasters?) on each side

COT/Triangle of Man

MOLESKINE:

Felt good to lead again after having to punt on last Friday’s subzero Bomber and having the good problem of a steady stream of Qs and VQs at iiiP.

I owe it all to Hipster’s appendix which is the perfect segue into…

BULLHORN:

TAPs:

  • Hipster’s appendectomy and recovery
  • Grape’s and Go Fish’s small group
  • Holiday travel for all

Upcoming events:

  • 01.01.23 – NYD Convergence, 0600 at Bermuda Triangle in Brentwood
  • 01.02.23 – LeanPax Challenge begins – No alcohol, follow a *healthy* diet of your choice, and 30 minutes of exercise
  • 01.03.23 – Brewsday! (If you’re forgoing the above OR can stomach the taste of NA beer OR just want to hang out in a bar – all are acceptable)

Go Tigers!

PA out.

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Returns

Returns

Temp : 19
Gloom Factor : Mod

PAX : Esposa, EZGO, Works For A Guy, Topanga, Donkey Hammer, Bagger Vance QIC : BV

DISCLAIMER CLAIMED 0530:30

WOR – Mosey around school to block pile. Various carrying positions to front of CHE.
(Threw in bear crawl complex under pavilion)

THANG – RETURNS

Evens
5 Burpees
10 LCSP
15 ASTs
20 Romanian SS (SGL CT)
25 Prone Thrusters
Clockwise Bus Loop

Odds
5 Burpees
5 TUT Goblet Squats
15 Walkouts to DD
20 RDL Split Stance (SGL CT)
25 Plank Jax
Counterclockwise Bus Loop

AMLAP (all ended up w 2 each + 5 Burps for good measure)

Return blacks
Plank Progression Finisher

Time

NMM : There was a little chatter this am RE: Deep State’s repeated HCs = Fart Sacking, please advise.
Topanga EH’d FNG – Donkey Hammer an NP w TOA.
Esposa got some new gear.
EZGO was able to put his rural Florida upbringing behind him and drive in the snow to meet us.
W4AG went shorts, a bold play that really bit him in the arse with the skin to ground contact in some of our movements.
No one fell today during the workout which was good. However, there were 3 yard sales post COT that were YouTube worthy.

BH : LeanPax starring 3 Jan.

YHC,

🎒🐜

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Polar Qortex

 

Gloom Factor – High
Temp – 1ish
PAX : Uncle Jerruh, Local Boy, W4AG, Bagger Vance
QIC : BV

Disclaimer Claimed 0530:05

WOR –
Big Loop
SSH
WO2DD
Upper Loop
RL w Twist
Butt burners R/L
Upper Loop
Squat n Reach
Upper Loop

THANG –
Grab Presents
Head to Santa’s Pavilion

EVO I –
Sled I Cides
Push the new picnic tables sled style to the four columns and back to the baseline

EVO II –
Present Work
Dead Bugs
Rows
Merkins

EVO III –
Murder Present Suicides

EVO IV –
Cook Hip Ext x 20
Stretch
Hip twists
90 / 90 internal / external hip extensions
Froggers

TIME

NMM : Hearty group of 4 posted for the coldest F3 CH I can remember. Thank y’all for braving the elements.
BH : Prayers up for peace this season.

YHC,
🎒🐜

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Hobbling Gobbler 3.0

24 Nov 22

Hobbling Gobbler 3.0

Temp : 40ish
Gloom Factor : Moderate

PAX : Right Said, Det Pikachu, Michelin Man, Umbrella, Money Shot, Hipster, Care Bear, Skeet, Red Skull, Cowboy, Esposa, Happy Ending, Smoke Jumper, Siri, Offshore, Ponzi, Tampa Libra, Natural Ice, Tolkien (W/L STL), Black Lung, Works 4 a Guy, Floppy Disk, Turtle, Club Car (FNG 2.0), Yamaha (FNG 2.1), EZGO, Iron Lung, Toga, Hugs not Drugs, PSL, Sooner, T Cell, Toothless, Bagger Vance
QIC : BV, Money Shot, Michelin Man, Toothless

Disclaimer Given 0559:45

Thang :

Hobbling Gobbler 3.0 route.

NMM : Such a great turnout today. Grateful to see all the PAX converge at Machina Verde aka Green Machine aka 3rd Annual Hobbling Gobbler.
Ruckers rolled out at 0530 while Ponzi and Happy Ending did a pre run loop scouting all of our turns for us and even made an adjustment to one sign.
PAX all broke out together and soon split into several pace and convo groups. Young bucs along w FD and PSL out front. More seasoned PAX fell in behind.
Per usual, YHC hit the Porto Let at M1.2 while Iron Lung held back to watch my 6 … (types weirder than I expected).
The race was on upfront for the coveted prizes. While YHC wasn’t there to witness, word is there may have been a Mary Decker Zola Budd incident between Floppy and W4AG. Again, I can’t confirm but there was talk of reaching out to Dilfer to see if he had any finish line footage.
So many great connections post run. Was really cool to see PAX reach out to others and meet new Bros.
T Claps to our local sous chefs, line cooks, runners, et al T Cell, Toothless, Hipster, Det Pikachu, Money Shot.
See y’all tomorrow at either The Buff or Cruel Hall.
Next Convergence is 1/1/23. AO / QIC TBA stay tuned to the Slack for Deets.

BH :
Movin on Up’s new baby
Third Coast in Ukraine
413 class starts in Jan
Black Lung is Qing a gnarly 1stF challenge beginning 3 Jan 23. Be on the lookout for deets. Think it’s called the LeanPax challenge … hope someone designs some sweet gear for us to consume.

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A Stream of Consciousness Riff Based Jam Session Q

17 Nov 22

A Stream of Consciousness Riff Based Jam Session Q

Temp :
Gloom Factor : Moderate
Pax : T Cell, Bad Boy, Cowboy, Money Shot, BNB, Black Lung, Venus, Feel the Berns, Movin On Up, Topanga, FNT, Bagger Vance
QIC : BV

Nice long mosey out Lealand to the baseball field then circling up at Mustang for

WOR:
SSH, Razor Cuts, Phelps, Squat n Reach, etc.

THANG:

Karaoke and Extended 6s w Merks

Sprint to EZ then some groundwork to the 10’ and back … lateral bounds and bear crawl/crawl bear

Sprint to 50’ then back to EZ RnR

At some point we Lunged and Reverse Lunged about 20’

Squats on Extended 6s w some Merks and Burps thrown in for good measure

To the parking lot for frog hops forward then some gorilla bounds R/L (at this point w were in 1s & 2s)

Mosey to the bottom pull up station
2s stay down and 1s go up. 1-2 pax do pull ups while others work on ext 6s Merks then R2 go into ext 6s squats

Back to StartEx for Suicides n Groundwork

2s Plank Progression 1s run to LP 1 back and LP 2 and back. Flap Jack
R1 APD Progression
R2 Plank Progression
R3 Plank Progression

6’ MOM

Mobility work

Time

NMM : Great turnout this am w a Dirty Dz of F3 Nashville’s finest. Grateful to Money Shot for making the Joe onsite and for dear Ms Wiley and her percolator. Always a pleasure to see some new faces along with Redwoods like T Cell & Bad Boy. Getting to see Cowboy three times in 24 hr was a rare treat as well. Stunner of the day was Venus lurking around the corner next to the boys bathroom as we made our way into the house that Dilfer built. YHC was going to rep count WOR based upon TD’s jersey number but alas couldn’t remember if he was 12 or not. Today’s Q was a blend of old, new and rare BV cuts.

BH : Excitement in the air as Movin On Up and his M are expecting baby numero uno. Congrats man. We also poured one out for BNB who is heading to Raleigh at EOY. Godspeed brother. TAP to Third Coast and his family as he is in Ukraine right now making a documentary. As winter approaches, this is a great Other Season, not off season. Think about those Gainz you can make spiritually, personally and professionally.

Hobbling Gobbler next Thursday 0600 from Green Machine lot. There will be prizes, coffee and post run beverages for all participants.

YHC,
🎒🐜

 

 

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Veteran’s Day Q

11 11 2022

Temp : 56
Gloom Factor : High

PAX : Esposa, D Frost, EZGO, Bagger Vance
QIC : BV

Disclaimer Claimed
Mosey Top Loop

WOR :
SSH, IW, Squat n Reach, Lateral Bounds x 11 IC
GMA, Willy OYO X 22”

THANG :

EVO I
11s @ CH’BAP
2 CT Iron Mikes/Squats

EVO II
11s @ Playground/Pavilion
Pull Ups/Block Rows w OH carry, RT/LT shoulder carry and RT/LT Farmer’s Carry

EVO III
5’ Suicides
22 Burpee Buyout

Quick Broga Sesh

Time

Playlist

War
Fortunate Son
Born in the USA
For Whom the Bell Tolls
masters of war
A Hard Rains gonna fall
Gimme Shelter
Orange Crush
Dress Blues
Rooster
Star Spangled Banner

NMM – Fearsome foursome got out in the rain and did some work this am. Simple yet effective.

Coffee talk was mostly YHC riffing and the others eye rolling hard.

To the best of my memory – who is Rooms 2 Go, Ludwig’s getting some bumper plates, Ben Folds use of “coterie”, Mean Girls, is the answer in the question, developing leaders, best burger in the USA, crack fries, apologetics, Sewanee.

YHC,
🎒🐜

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Farewell yellow block road

3 Oct 22

Temp :
Gloom : Nil

PAX : T Cell, W4AG, Movin on Up, A/R, Focker, Deep State, EZGO, Bagger Vance
QIC : BV

Disclaimer

Mosey – Out Hogan, first left, first left past Ludwig’s, left on Trousdale.

WOR –
Scissor Jax
Core stuff
SSH
COBRA, DD, asp
6ct Merks
High skips
Rev high skips
Bear crawl
Crawl Bear

Blocks
Squat stretch x 3 x 20”

EVO I
4 Rounds
Pull x 5
Push x 10
Squat x 15

R1 – pull ups, merkins, squats
R2 – Renegade pull ups, swerkins, Pistol squats
R3 – chin ups, swing rows, squat jumps
R4 – pull ups, merkins, squats

EVO II
Suicides

EVO IV
Block push/pull
P1&P2 push then drag block about 50’ while the other PAX perform different exercises w block. Flap Jack until all 4 groups rotate through.
KB swings
OH Press
Thrusters
Curls

EVO V

Blocks up back to row bars
Deep Squat holds x3 x 20”

EVO VI

1 Burpee
1 GM
2 Burpees
2 GM

MARY –
Various core work movements

TIME

NMM – True honor to have the MML T Cell out in the Shire today. As usual, MOU, W4AG & A/R led the way in speed, reps and form; the rest of us were truly on awe. Focker made it back to the Shire and had some nice MC going. As we entered the lot, it looked as if EZGO was phoning a friend; turns out he was just adjusting his coif. Deep State continues to vie for MVEH this year … T Claps to Floppy who oddly enough has posted fewer times recently than his protege. Hmm. No quarterly citing of Juan Valdez, WOTS he’s got a new program going on.

Tunes from Sir Elton John.

BH – Greyson, MOU’s newborn nephew who has some respiratory / lung issues and is in the icu.

YHC,
🎒🐜

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For Coolio

Time under tension, 6s, Coolio

Squat
Hinge
Push
Pull
Press X
Carry X

Temp : 50
Gloom : Moderate

PAX: Chef Boyardee, Tealfin, Chip N’ Dale, Beaker, Dry Rub, Neo, Iron Head, Chatterbox, Big Bayou, Arm Bar, World Tour, T Sizzle, Shocker, Skeet, Black Widow, Hambone, TOGA, Blue Mule, Decaf, Det Pikachu, BNB, Red Skull, YnR, Bagger Vance

QIC: BV

Circle Up, Disclaimer 0530

SSH (couple of restarts) X 13 IC
Spider Man Stretch
SGL leg bridges R/L
Bird dogs R/L
Black Widow Reach Backs R/L

Mosey to parking lot 326 for quick explainer and partner up 1:1 413:F3

THANG-

I –
To the Row Bars
Gr1 on Bars 6s Up, Down, Hold x 6IC
Gr2 Wall work – Johnny Bench, Supermans F/R
Flap Jack

II –
Partner IP run to old bball court
6s
Squats
SGL DL R/L
Merks

III –
Bball Court II
GR1 Drop Squats
GR2 Suicides
Flap Jack

Mary –
Various plank movements

Time

NMM: working on the theme of time under tension … fewer reps more focus on form and static holds. With the recent passing of Coolio, we listened to Gangstas Paradise. Partners asked to focus on keeping together and holding each other accountable to form.

TOGA up next week. Be sure to join us for Tortoise n Hare on Tuesday’s. 3 mile loop around campus.

YHC,
🎒🐜