Category: Nashville

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Sloppy Stonewall

PAX: Bagger Vance, Big Stick, Carebear, Hambone, Crawspace, Crablegs, Nuder (Birmingham), Slider (Birmingham), Rudder (Columbia, SC), Smokey (Toledo), Milton Bradley (FNG), Bad Boy (QIC).

Temp: 56 Degrees, and rain…lots of it. LOTS OF IT.

LOT’S OF RAIN. Great showing from PAX visiting from out of town. I believe in my 4+ years of F3, we never had some many at the same time at an AO. YHC took into consideration the amount of rain that he modified from his original plan to give us some refuge from the rain. Pain was still delivered.

COP:

SSH X 30

Cherry Pickers x 15

Willy Mays Hayes x 20

Little baby arm circles – F, B, Seal Claps.

The Thang:

An American Hero, Fallen solider, Zachary Tillier was honored today. I’ve done this once before, but didn’t read a lot about the background of the fallen solider. 

Round 1: 10 Burpees

Round 2: 10 Burpees, 25 push-ups

Round 3:  10 Burpees, 25 push-ups, 50 lunges

Round 4: 10 Burpees, 25 push-ups, 50 lunges, 100 sit-ups (Bagger chose to do in the POURING rain and soaked grass…others followed)

Round 5: 10 Burpees, 25 push-ups, 50 lunges, 100 sit-ups, 150 air squats

Completion of WOD, Zackary Tillier

Next up:

100’s : 100 SSH’s x IC (Burner), 100 step-ups (each leg counts as one), 100 squats

50’s: 50 Dips, 50 Mountain climbers, 50 Urkins

Quick Mosey over to kids side playground. PAX line up one behind the other for a Bear Craw ‘indian run’ around the playground circle. By this time YHC’s arms were smoked, and I may have run into Big stick in the end because my right arm gave out. Sorry, bro.

MARY:

Flutter kicks x 30 x IC

American Hammers x 20 x IC

Purple snakes x 10 each side x IC

V-ups x 15 OYO

Announcements:

  • March 22nd – Leadership Luncheon. Bagger Vance has an sports agent coming, which should be awesome to hear. Richland Country Club.
  • CSAUP is March 23rd. Starting at Bomber. Plan on several miles.
  • Welcome FNG Milton Bradley. His brother from Toledo (smokey) EH’d him while he was in town. He lives in Donaldson, hope to see him back.

Prayer requests:

  • Wife of Cowboy (Birmingham, not Nashville), lost his wife to breast cancer. PAX in Birmingham are wearing pink in memory. Keep him in your prayers.
  • Daughter of Rudder, Angela Mitchell is high-risk at the beginning of her pregnancy (13 weeks). Doing great, just keep in prayers.
  • Keep YHC’ M in your prayers. We are ~2 weeks away from arrival of baby girl. All is progressing well.

Coffeeteria: Hambone, Crawspace, Crablegs, Bad Boy

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2/18/19 – Tag Team Murph

Weather: 38 and overcast

PAX: Dmish, Floppy Disk, PSL, Ludwig, Dr. Smart, Movin On Up, Dine N Dash, CCR, Too Tall, Holla Back, Old Hickory, Yard Sale, Drone Zone, Lumberg

Disclaimer

Mosey around buss loop.

Warm up:

20 IC Side Straddle Hops
15 IC Imperial Walkers
15 IC Squats
10 IC Merkins

Thang:

Partner up 1s and 2s.
Partner 1 get coupon. Meet at swings.
Tag team Murph:
100 pull ups
200 merkins
300 weighted squats with the coupon
While one partner does AMRAP (starting with pull ups), partner 2 runs a suicide….then switch off. Collectively each team does the totals above.

Flutter kick for the 6.

1 round of 20 rows
1 round of 10 rows
(not easy after all those pull ups)

Return coupons and mosey to parking lot
Line up for sprints:
1 Sprint then 10 atomic merkins
1 Sprint then 10 regular merkins
1 Sprint then 15 cherry pickers
1 Sprint then 10 burpies

Mary:
20 little baby crunches
15 good mornings

COT

No anouncements today.
Prayer.

Nice work gents,

A_R

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19 February Coffey Hero Workout

Gloom Factor: Moderate
Temp: 31 and holding

PAX: Floppy Disk, PreVac, Black Widow, PSL, Too Tall, Dilly Dilly, Big Stick, D’Mish, Boy Band, Brother At Law, Reefer, Dupree, Red Skull, Toga, Bagger Vance
QIC: BV

Mosey to upper Ag Center lot for what YHC missed while on the phone w neighbor sorting out a domestic disturbance in the hood. When YHC arrived the PAX were engaged in some calisthenics mixed in w some Merkins.

Thang:
Partner up in 1s and 2s.
PAX mosey for designated period of time and then perform designated work sets as RX’d.
Today’s Q in honor of Cpl Coffey, USMC, KIA 24 May 2012, Helmund Province, Afghanistan.

Coffey
• 800 meter Run
• 50 Prisoner Squats
• 50 Merkins
• 800 meter Run
• 35 Detainee Squats
• 35 Merkins
• 800 meter Run
• 20 Grisham Squat
• 20 Merkins
• 800 meter Run

We finished w enough time to try out a new spin on a couple of classics. Mosey over to Cochran for some Imperial Dans. Combination of Imperial Walker and Lt Dan performed light pole to light pole.

Head back to StartEx for

Mary:
Flutter Kix x 20
Merkins Lt leg up x 5
Flutter Kix x 20
Merkins Rt leg up x 5
Flutter Kix x 20
Burpees until time called

NMM:
Some MC today about Black Lung being published in NEJM, not one of his BackBlasts but an actual growed up study on some intubation theory and such.
Brought up Faulkner’s classic Titan post from a few years back which I will try to find and repost.
BH:
B@Law’s brother and wife having 2nd child soon. Pray for health and peace.
Bad Boy and his M w their 2nd child coming in 3 weeks.
Pray and surround the men of 413 as they close in on finishing the program and getting jobs.

Today’s thought: How can I die to myself today and be a better servant leader to those around me?

YHC,
Bagger Vance

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14 February 2019 Where’s the Love?

Temp: 45
Gloom Factor: Moderate

PAX: Donkey, Red Skull, Water Boy, Radio, Life Champ, Mater, Turbo, Kid, Luigi, CAPSLOCK, Frozen, Scar, Styles, Timón, Black Widow, Rabbit, Pop A Lock, Hot Route, Play, Bagger Vance

QsIC: Play, BV

0530:23 Disclaimer

Mosey to Upper Lot for WOR:

All IC X 13
SSH
SQUATS
MERKINS
PLANK JAX
IW
HB

Mosey around STEAM building to back hill for the

THANG: courtesy of Play

11s
Monster Merkins at bottom of hill
Bear crawl to top
On the evens Squats Jax
On the odds 2 count jump lunges

Grab some Wall for the 6 … We all Mosey’d back to the bottom to help Donkey finish his MMs

Back to the Wall for some Supermans

All in…Mosey back to StartEx. Play swept the 6 and we had time for a MARSOC #Primer

30 Merkins
30 Grisham Squats
30 LBCs
10 Burpees
10 Windmills
30 Merkins
30 Prisoner Squats
30 Flutter Kix
10 Burpees
10 Cherry Pickers
30 Merkins
30 Detainee Squats
30 Flutter Kix
10 Burpees

Time

NMM: Nice work from Play, way to take charge and crush your VQ.
All PAX incl YHC were smoked on our last set of Franklins er Burpees.
BH: Step up to Q
YHC on March Leadership lunch

Play and BV, Out

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Floppy’s 39th bday celebration

PAX: PSL (personal seat license), Black Lung, Bagger Vance, CCR, Brother-at-Law, Umbrella, Black Widow, Tampa Libra, Panhandle, Too Tall, Pope, Dr. Smartt

QIC: Floppy Disk

13 thumbed their nose at the less than ideal conditions to come out to Sir E and help YHC celebrate his 39th birthday, the day after. Figure 8 warmup mosey to start things off then we convened in the lower church parking lot for some WoR.

Warm-o-Rama (all IC)
SSH x39 (a little hiccup on the cadence)
Squats x39
BAC F x20
BAC R x19
Plank Jax x39

THANG
Short explanation on today’s theme, in case it wasn’t obvious. We would do 39 total reps of various exercises generally broken up into 3 sets of 3 exercises with 13 reps each.

Mosey to the playground. 3 sets of 13x each: Pullups, Rows, Dips. BV asked if he could modify with Merkins in lieu of Dips. YHC obliged.

Mosey back to the lower lot. 3 sets of 13x each: Jump Squats, Jump Lunges (13 each leg), Tuck Jumps. The burn set in quickly on this portion. Short quad stretch to follow. We didn’t need anyone cramping up.

Short mosey across the street to the chains. Slightly modified 3 sets of 13x each: Bicep curls (each arm), Upright Rows (each arm). Only 2 exercises for this portion which really tested YHC’s OCD proclivities.

Mosey up to the big house… annnd… mosey a little more to the first speed bump of the top loop. We would perform our next set of exercises at this and 2 more locations around the top loop. 3 sets of 13x each: Atomic Merkins, Mtn. Climbers (13 each leg), J-Lo’s (13 each side). We enjoyed a brief respite from the rain on the porch of the auditorium for our second set, and a few PAX doubled down under the big house porch for our 3rd set.

Mosey back to the start. Let’s not neglect those abs.

Mary
Flutter Kicks x39 (IC)
Box Cutters x13 (IC)
LBCs x13 (IC)
Alphabet Abs (all uppercase)
Low Plank 1:15

Done! Great work, gents! It was wet out there, but we got it done. Good to have ATL Willie Loman, Panhandle, join us. Hope you can make it out again soon.

SYITG,
Floppy Disk

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West Park – 02.07.19 – “Floodgate”

6 PAX took advantage of a 70 degree morning February to muck around in the swamp that was West Park.

QIC: Princess Aurora

PAX: Bicentennial Man, Crablegs, Lunch Lady, Pumpkin Spice, Trapper Keeper

The Thang:

PAX moseyed over and around the tank before settling into the COP in the big lot. All exercises IC.

  • SSH x 15
  • Squats x 15
  • LBAC F x 15 (10ct hold)
  • LBAC R x 15 (10ct hold)
  • Overhead Press x 15 (10ct hold)
  • Chinook x 15 (10ct hold)
  • Seal Clap x 15 (10ct hold)
  • Moroccan Night Club x 15

Head down to the end of the lot and split into two teams. Teams must travel to the end, stopping at each of the three medians to. perform 5 burpees. Teammates must wait until all members of team have finished burpees before moving on.

Method of travel:

  • Start to Median 1 – Lunge Walk
  • M1 to M2 – Sprint
  • M2 to M3 – Bear Crawl

Winners all around! 10 merkins for everybody.

Rinse and repeat in reverse with Crawl Bear, Backpedal, and Reverse Lunge. 15 Merkin prize at the end.

Next up, using the same teams and medians, is a suicide relay. While non-runners hold People’s Chair, P1 begins suicide. After PAX in front of you completes the first leg (first median and back), next PAX begins.

All in? Mosey over to the swings for a 3 exercise countdown circuit. PAX perform 10 reps each of Steve Irwins, Swerkins, and Jump Squats. SSH for six. RnR dropping a rep each round (9, 8, 7, etc.) all the way down to 1.

Head over to the wall for another circuit. 10 Step-Ups per leg, a lap around the tank, and 20 dips. RnR with 15 and 15.

Mosey back to the parking lot for COT/BOM.

Moleskine:

YHC did his best to avoid the puddles and keep everybody relatively dry. There was plenty of discomfort in the exercises! Excited to see this AO take off. It’s going to be a fun one.

Bullhorn:

  • Prayers for Pumpkin Spice as he prepares to take his boards next week.
  • Prayers for Lunch Lady as he navigates discipline issues with one of his students.
  • CSAUP coming March 23…

PA out.

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4 February 2019 Shawn WOD

Gloom Factor: Mid
Temp: 56
PAX: Cowboy, T Cell, Life Champ, Venus, Money Shot, Bagger Vance
QIC: BV

0529:45 Disclaimer

Short Mosey through the lot w some Side Shuffle thrown in for good measure.

Circle Up for WOR:
High Knees x 13 IC
Butt Kickers x 13 IC
Good Mornings x 13 IC (Venus busts up my composure w his country accent counting)
Willie x 13 IC FBAC
Willie x 13 IC RBAC
Chest Press Flings x 13 IC
Up Back n Over x 13 IC

THANG:
Shawn Hero WOD
Pretty simple
Run 5’ then perform work sets of 50 Squats and 50 Merkins
We Indian Ran the 5’. Looped up Lone Oak, rt on BPT, rt on Shack, rt on AGD’s street, left on G White, rt on Lone Oak
Cover 3+miles. Multiple pit stops for work sets.
Q fail in instructing PAX to head to Shack and back so we all 2x’d back to startex.

MARY:
Flutter Kix x 13 IC

TIME

NMM: No man left behind but no man left where we found him. T Claps to Cowboy on his return. T Claps to Life Champ for hanging in. Double T Claps to Venus for attempting to get Cathy out after Cathy’s goading of us to HC and for getting YHC to crack in Cadence call.
BH: Friendly Friday this week. My man, John Wallace shares his story on Thursday night at Nashville Gun Club, free food and beer. Link will be on Slack.

YHC,
BV

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III Pillars – 01.29.19 – “The Hills Are Alive”

4 PAX layered up for a heavy run workout disguised as a boot camp in the bitter cold of temps in the low teens. Thankfully, nobody stopped moving until 0615.

QIC: Princess Aurora

PAX: Bicentennial Man, En Fuego, Hi-Viz

The Thang:

With a disclaimer and safety reminders delivered, the PAX hit the streets for a mosey over and around Burton Hills Blvd. Along the way, runners were treated to some light pole Merkins to the tune of 10 x4 followed by some Squats, WMH, and LBACs.

Upon reaching the main attraction for the morning, the Driveway to Heaven, PAX took a trip up to familiarize themselves with this beast and the turn for Deconstructed Dora. At the base,  all PAX complete 50 Merkins and run to the top to wait for the six. RnR with 100 Flutter Kicks and 150 Squats.

As if four trips up the hill weren’t enough, YHC had one last trick up his sleeve: the worst suicides ever. Using the four lamp posts as markers, PAX ran a set of suicides up the hill and SSH at the base for the six.

All in for a medium mosey back to the flag.

COT/BOM

Moleskine:

In many trips to III Pillars, YHC had never experienced life across Hillsboro. Apparently that’s all Bicentennial Man had experienced as of late, but that wasn’t going to get in the way of a good hill Q. Driveway to Heaven suicides will return!

Bullhorn:

  • Prayers for resolve and accountability for all those participating in the goal groups launched by Bad Boy.
  • If you’re still lacking some some sub-freezing posts and see a cold day coming up, jump on it. It looks like a relatively mild few weeks ahead.
  • Having been spoiled by a travel-free career for several years, prayers for finding a rhythm in all aspects of life for YHC with this new position.

Always a pleasure, gentleman.

PA out.

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31 January Bert

Gloom Factor: High
Temp: Actual 18…Feels like 81
PAX: CAPSLOCK, PopALock, Life Champ, Luigi, Slim, BrotherAtLaw, Styles, Water Boy, Kid, Black Widow, Frozen, Tímon, Scar, Hot Route, Radio, Lock Box, CCR, Turbo, Toga, Mater, Rabbit, Red Skull, B Durham, Bagger Vance
QIC: BV

0529:45 Disclaimer
0530 PAX pair off in 2s

Mosey to West Parking Lot (as far as J am concerned it is the WPL, not really sure though)

Circle Up for WOR:
High Knees x 13 IC
Butt Kickers x 13 IC
Imperial Walkers x 13 IC
Hillbillies x 13 IC
Side Straddle Hops x 13 IC

Quick Explanation of “Bert”

THANG:

50 Royal H Burpees
400 M run
100 Merkins
400 M run
150 Lunges
400 M run
200 Squats
400 M run
150 Lunges
400 M run
100 Merkins
400 M Run
50 Burpees

Sweep the 6 & help them finish their sets

EVO II –

To the Wall:
Johnny Bench w IT band/pyroformis stretch 10 x IC R/L
1/2 Balls to the wall 10 x IC
1/2 BTTW peter parkers R/L 10 x IC

Form up two lines
Indian Run back to circle

Plank for the 6 –

Mary:

Flutter Kix x 40 IC
5 Merkins OTO
Hola Binaries x 20 IC
7 Merkins OYO
Bridge Thruster Rt Side x 10 IC
Bridge Thruster Lt Side x 10 IC
Squats x 10 IC
Merkins x 11 OYO
Beast RT x 10 IC
Beast LT x 10 IC
Merkins x 13 OYO

TIME

NMM: Nice work this am Men. Pleasure to be with yall. So, as I Q, I have been trying to do several things 1) doing partner or group work 2) honoring a fallen HERO by way of a HERO WOD.

The reason for the former is that I have come to believe that while life can be lived as a SINGLETON, that isn’t God’s design. In Genesis we are told that God saw Man was alone, it was not good for Man to be alone so He made Woman…Ezer Kenegdo…a helper suitable. In the Gospels, Jesus sends out his disciples in pairs.

The reason for the latter, it has been on my heart the last several years that We owe so much to the brave men and women in the Armed Forces here in the States as well as around the world for their selfless defense of our Freedom. Regardless of your political leanings or stance on War, we need Brave men and women sacrificing their lives for our protection.

Red Skull, per your question, Rabbit was my third Merlot Splash in Nashville. I don’t count Third Person’s multiple, almost on demand Splashes. When we launched Memphis in August of ‘17 there was so much Splashing you would have thought they were launching an Ayahuasca commune.

BH:
Authentic Manhood Study w Red Skull tomorrow AM 0745-0900
First Friday Lunch tomorrow at Cookery 1130-?
FNG Friday next Friday

YHC,
Bagger Vance

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Short but Not Sweet @ Trident

Going for my shortest Bb ever…

4 PAX in Attendance:  BoyBand, TapOut, BlackLung & 3D (QiC)

Temp: ~28* FloppyDisk didn’t show, so Crawls will be present.

5:30, let’s roll! Mosey lap through parking garage to bottom of ramp to 2nd floor for:

WarmoRama: BearCrawl 1/2 ramp length then reverse orientation to crawl-bear to the top.

The Deck of Death: 4 suits, 4 exercises. Do the number of reps on the card, all face cards are 10, Aces=11. Joker is 20 of Pax’s choice (mix & match or all of one). For today: ♥ = Sumo Jump Squats ♠️= pull-ups  ♣️= Double-shot-of-Jack-Burpees ♦️= Toes to Bar (Concrete Ledge)

mel gibson poker GIF

Everyone got multiple turns. Almost made it all the way through. 1/4 way through and at end for MoM we repeated bear crawls and crawl bears of ramps. Very restful. Bonus 3 squats for every pause.

Down the stairs…Mosey to the Shovel Flag.

CoT/Numbers/Names

Moleskine/What we Learned

  • TapOut loves having to jump to the ledge. He also like one armed CDDs.
  • BoyBand looks like John Cusack when he holds up my jam-box over his head so the Tardy BlackLung can find us in the garage.
  • 3D is good at playing cards.
  • WarmORama and Mary are both accomplished by bear crawls. Effective, and satisfying.
  • Testicles ascend when the weather is cold.
  • Good coffeeteria discussion re: Rube Goldbergs, or whatever those crazy machine things are called…kid projects and cinnamon Coffee. BL had to bounce but 3 for Coffeeteria.
  • Pray for BL’s Mother-in-Law’s partner with recent CA dx.
  • Pray for TO trip to Atlanta.
  • Let’s ensure we pursue integrity ethically, not just physically. Proverbs 6’s warning against adultery.
  • Make Trident Great Again!

3D, out