Category: Nashville

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7s & Double QPCs

PAX: Blue Mule, Reveille, Princess Aurora, Hambone, Bad Boy, Trapper Keeper, T-Cell, Voucher, Keep The Change

QIC: Hi-Viz

CONDITIONS: 73 and muggy. What else is new?

DISCLAIMER

Mosey to the school’s front steps.

COP
Good Mornings X 10 IC
Squats X 20 IC
WMH X 10 IC
LBACs X 15 IC
Overhead Claps X 15 IC
Reverse LBACs X 15 IC
SSH X 20 IC

THANG
Mosey to the tennis court for a Quarter Pounder on the corners. Bear Crawl between each of the following:
25 Merkins
50 Mountain Climbers
75 LBCs
100 Plank Jacks
Plank and wait for the six.

Mosey up the hill and around to the side drop-off circle for 7s, It’s Jump Squats on one side of the circle and Burpees on the other. Plank and wait for the six.

We’ve got time, so mosey back to the tennis court for a reverse of the Quarter Pounder. Crawl Bear for extra measure.
100 Plank Jacks
75 LBCs
50 Mountain Climbers
25 Merkins
Plank and wait for the six.

Mosey to the parking lot.

Done.

COT

BULLHORN
-Friendly Friday is this week. Vector has the Q at Bomber. Would love to see a good crowd and some new faces, so let’s give it away and get those EHs going.
-Still time to get signed up for the TN Can Ruck. See PA for details.
-Sorry to hear Rev’s cousin faces more injuries than first thought. Keep her and the family in your prayers.

MOLESKINE
Excellent work this morning. Always good to spend time with you guys.

If you’re looking for a new podcast, I might suggest the F3 Podcast, which has recently — it seems — been relaunched. I’ve been listening to it during my morning commute and would definitely recommend it. A lot of good principles about leadership, integrity, and living beyond yourself, plus some practical advice on getting the most out of — and more importantly, giving your best to — F3 and the men in our community.

SYITG. Viz out.

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DevilDog and Dew

Purple Cow-7/9/2018

Conditions: 70s and not very muggy, but a lot of dew on the ground

PAX: Offshore, Black Widow, Umbrella, Boone’s Farm, RedBag, Skinny Jeans (FNG courtesy of RedBag), Funyuns (QIC)

5:30 AM– Disclaimer, then mosey to untouched, pristine dew covered soccer field with coupons in tow. Set cones up 50 yards apart, drop coupons, and circle up.

Warmarama: SSH, BKs, BACs, SCs, BACs(r), GMs, Tempo Merkins, ASTs, Tempo Merkins, Supermans, Squats. All x 10 IC

Thang: Modified DevilDog and BOMBS

  • 8 exercises/movements, 100 yards for each movement
  • Exercises included: Burpee Broad Jump, Crab walk/Walk crab, Army crawl (crowd pleaser), Bear crawl/Crawl Bear, 60# SB toss, 40# SB overhead shuttle, 35# ruck shuttle (arms extended in front while holding ruck), 80# SB drag/pull
  • 5 burpees were performed before each movement
  • BOMBS (5 reps each of burpees, OH presses, Merkins, Big Boy sit-ups, Squats) approximately every 5 minutes and Q’s call

BOM/COT (after quick mosey back to BMS)

NM: PAX worked hard today. Everyone was covered in dew and grass, but still got after it. One of the many reasons why I love F3 is working out in different conditions and getting used to being uncomfortable. Not much mumble chatter today, but YHC did overhear Umbrella exclaim, “This is awesome!” while pulling the 80# SB. Great to have Skinny Jeans (RedBag EH) join us in the gloom. He is a dentist and  has a podcast named, “Millennial Dentist.” As always, a great pleasure to lead and workout with you gentleman.

Pray without ceasing and Rejoice in all things!

Funyuns

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Conn School field trip Senioritis

70ish F and some clouds.  16 for Bomber class field trip to Conn school in Richland Park.  T-claps to our pre-ruckers PA and Hi-viz (am I missing one?).  Q-Porcelain Pax-Princess Aurora, Hi-viz, Right Said, Crab Legs, Vector, Cut Throat, Harvey Updike, Reveille, 3rd Person, Lemon, Bicentennial Man, Firefox, T-cell, Bad Boy, and Pop-a-lock.

Warmarama: 20xSSH, 20xwillie Mayes Hayes (after Q forgot the name), 10xgood mornings.

The thang: Had 12 books still on the ledge after no one raised their hand for sub-6 min mile runners.  Sub-7 minute milers grabbed a large text book.  Sub-8 runners grabbed a medium text book.  Remaining text books grabbed by the rest.  Mosey due north up 48th Ave N to Richland Park.  Speed bump of 5 burpees and alternating shoulder taps over the around 3/4 mile.   At the playground went into a quick setup and explanation of the circuit that would executed one by one starting with the first activity as the timer a run uphill up the Conn school steps and back 1:30 run for most.  Stations were marked with numbered Comic Sans font paper signs and kept in place by the carried books.  Moleskin: comic sans font to celebrate comic sans day.  No kidding, couldn’t find a Star Trek reference for today.  Conn!

Other stations:

Crunchy happy bench frogs

LT Dans

Pull-ups

Curb calf raises

Swerkins

Hanging row

Hanging Knees to chest

Dips

Picnic table exaggerated leg raises

Picnic table Step ups

Burpees

Completed a full round before regrouping with books, grabbing water at the fountain, then racing at own fastest pace back to the rally point at McCabe for Mary.

Mary: Fastest group planked each arm then held 6 inch flutter kick position then roll backs as the six arrived.  Flutter kicks x 20.  Dixie stampede counted off by 2’s then alternating elevated or low hello dollies for 40 with transitions every 10.

COT: Thanks from YHC for you guys keeping me sane through grad school.  I have wicked senioritis.  Avoiding writing my final paper now.  Prayers for Reveille’s cousin that is recovering from being hit by a car.

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Independence is taking the land

  1. ~80F and sunny and heating up during the workout.  0530 start.  Q’s: Porcelain, Big Bang, and Funyuns. Pax: Rocket League, 3rd degree, Vegemite, Torch, Offshore, Crab Legs, Hi-viz, Black Lung, Bicentennial man, Right said, Casual Friday, Frugal Mcdougal, Robin Hood, 3rd person, Waterboy, POP-a-lock, Hambone, Harvey Updike, Princess Aurora, Red Skull, Ebola, Hot & Ready, Razor.  27 total.
  2. Warmarama: circled up behind the statue.  No FNGs but read disclaimer verbatim because this was going to be CSAUP (counts for Ironclad?).  Q’d up the music for Sally (play Moby “Flower”) to warm up, Q’d by “up”-stand, “down”-thighs parallel, “ground”-deep squat.  Great hip opener warmup.  13 reps each (get it?)- SSH, LBCs(fwd-reverse), overhead arm claps, merkins.

The thang-counted off 1s and 2s to form 2 groups.  Indian run in these groups about 1/2 mile with shovel flags to the sand volleyball court.  YHC had pre-staged necessary equipment to claim around 1776 lbs of sand in two different cubic yard nylon sacks.  (100#/ft3 for sand 3ftx3ftx~2ft high).  Bottoms of sacks were already secure.  Items that could be used to execute this task were 4~10foot steel poles, 2-shovel flags, 2-reusable grocery bags, 2-garbage bags, 1-lap counter, 1-20oz cup, 1-banana, and 2-oranges.  Designated the youngest pax (Harvey Updike and Rocket League-great work men!) on each team to lead the group in filling the bags then lifting them to move them around a quarter mile to the Parthenon.  Raise over head 13 times for the original 13 colonies.  Claiming the ground and raising it for a democratic constitutional republic.  Bags were filled quickly even with those not involved in filling doing Lt Dan with the flags.  Test lifts were conducted during filling for safety and YHC called the bags full enough at a bit more than half way.

Moleskin break: two sacks were used because the number 2 is very involved with our independence.  Only 2 men actually signed the Declaration of Independence on the 4th of July (John Hancock and Charles Thomson).  The vote for independence by the Second Continental Congress actually took place on the 2nd of July 1776.  Most of the signers of the Declaration did so on August 2nd.  Q audibled to only go to the front of the Parthenon where we were met by a loyal Nashville police officer.  YHC’s stinky sweat got close but still managed to convince the officer      we were not a threat but completely stupid.  When we tried to EH the officer before he left he invited us to go to a gym to spar with him.  I’m game!

T-claps to Big Bang not only did my co-q have the next activity fully Q’d up great with co-q Funyuns but Big Bang had me having flashbacks to a rather large log from Grow Ruck as he helped to organize and call the lifts for team 2.

Bags returned to volleyball court.  Around a half mile total movement with bags.  released bags at 0630 to turn Q duties over to Big Bang.

Moseyed back to statue.  Big Bang explained the 1776 Devildog shown in the pic.  Buddy teamed up and started with 76 burpee but in.  Then moving back and forth 50 yards out and back with partner picking one of the 17.

Moleskin freedom was the partial railroad tie drag Big Bang pictured prior to workout.  Sandbags here were at least 60 and 80 lbs.  Farmers carry 2×30# dumbbells.

Great work staying hydrated and thanks for the bagels Robin Hood.

Big Bang rallied everyone in a circle at 0725 for the 76 burpee buy out.  Most were close to complete.

Announcements: warpath and tin can ruck on 21 July.  Note cans will not pack as tight and are mostly water (62#/ft3)  so cans will be half the weight (scaling as necessary).

COT by Funyuns.  Thanks to those that have fought for our freedom in many ways.  Prayers for Spicoli.  Get out for Team Job bbq tonight if you can!

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1776 – Detention – 7/2/18

PAX: Accounts Receivable, CCR, Floppy Disk, PSL, Dine N Dash, Frugal MacDoogal, Capslock, Grisham, Frogger, Edible Arrangement, Dr Smart, Too Tall, Reefer, Hollowback Girl, Dilly Dilly, Big Perm

CONDITIONS: Perfect for sweating

16 PAX resisted the fart sack this first morning of a holiday week…

WOR:
5 Burpees
Jog around the bus loop – wave to police officer parked at bottom of hill
DISCLAIMER
Side Straddle Hops (20 count)
Hop Kicks (20 count)
Seal Claps (10 count)
Squats (10 count)
Willie Mays Hayes (10 count)

THANG:

Indian Run around neighborhood loop
Mosey to top of hill by swing set
11s (Hand Release Merkins at bottom of hill / Pull Ups at top of hill – Jog in between)
(Due to Q’s mis-judgment of time we completed about 7 of the 11)
Mosey to hand rails for some Independance Day inspired Rows (17), WW1s (7), and Burpees (6) – Rinse and repeat for a total of 4 sets.
Mosey to parking long for Mary

MARY: (round robbin of PAX favorite ab exercises)
Flutter Kicks (20 count)
Froggers (20 count)
Mountain Climbers (20 count)
LBCs (15 count)
Squats (10 count)
Freddie Mercs (15 count)
Mariahs (20 count)
American Hammers (20 count)
Feet To The Sky (not sure of actual name) (10 count)
One Legged Table Top Thrusters (not sure of actual name) (20 count)
Box Cutters (20 count)

COT:

Team Job 4th of July Extravaganza. (https://www.eventbrite.com/e/team-job-4th-of-july-extravaganza-tickets-47214304255)
4th of July convergence at Titan. Two-hour Co-Q.
1st Friday lunch this week. Stay tuned for possible location change.

Nice work gents,
Accounts Receiveable

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The Beast Comes to the Cow

Pax: Canary, Tinder, Trojan, Ponzi, Umbrella (coffeeteria, THX!), Olan Mills, Black Widow, FNG William= Boone’s Farm, FNG Ben= Flopper, Toga (Q)

Ten (Purple Cow PR) redwoods posted for another glorious day at The Purple Cow.  The weather was just right for some PT, and it went something like this.

Mosey to main park parking lot for Warmarama: SSH, merkins, Russian Soldiers, Imperial Walkers, Scorpion Stretch, Hillbillies, Good Mornings

Mosey to soccer field for The Beast= run down field stopping at 25, 50 and 75 for 6 reps of an exercise, touch the far end line and repeat coming back.  Exercises were WW I, merkins, squats, LBC, flutter kicks, and something else?

Mosey to pavilion for ye old triple check= teams of 3 rotate through 3 exercises until all players execute each exercise three times.  Three truly is a magic number.  Exercises= people’s chair, mtn climbers and run to picnic tables for dips.

Mosey to monkey bars for pull-up ladder to 5 and back down.

Indigenous peoples’ run back to BMS parking lot for quick mary and merkin ring of fire.

COT: Prayers for Spicoli and joy for YHC getting a new job.

NMM:  The Purple Cow seems to have hit a chord in Meadow Lake.  It seems the residents all know one another or only have one degree of separation.  YHC knew everyone would be more related when we moved back South.  The PAX kept it together and made solid eye contact with their partner holding the chair.., per Q’s instructions.  It increases intimacy and deepens the bond!

Stay Classy,

Toga

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The New Cooper

Conditions: Swimming Pool, 70ish degrees

PAX: Funyuns, Floppy, Too Tall, Big stick, Pope, Fttal, CCR Donuts, Dilly dilly, Umbrella, Caps lock, Dupree, Tiny dancer, Psl, Prevac, Venus, YHC

Warmorama: Who Cares

Thang: The New Cooper

Start: 50 Burpies

Famous Hill Lap

50 WWIIs

Famous Hill Lap

40 Burpies

Famous Hill Lap

40 WWIIs

Famous Hill Lap

etc.

Floppy was on the round of 10 and then YHC called time.

Head over to the hill by the Gazebo,  Crawl Bear to the Top

Head home for MARY:

Mary: 2 minute plank

COP: Pray for your Brothers in F3 and the daily struggle that is life.

Moleskin: Great work dun by all, even though the delay tactics in asking all sorts of stupid questions did work.

3rd F: Keep a lookout for Duprees slack message

Lots going on this summer: TN Can Ruck, Warpath 8, 4th of July Convergence, and Ironclad to do lists.

 

Sparty ON and SYITG,

BigBang

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Thr Four Corners of Brentwood

PAX: Umbrella, Vegemite, Big Bang, Cathy, Razor DBA Venus, Tinder, Olan Mills, Proton (F3 Knoxville), Canary

QIC: CAPS LOCK

10 got better, or at least sweated like it at the Racetrack this morning.  It went like this:

Capri lap around the parking lot and back for

WOR:

SSH x 15

GM x 10

Willie Mays Hayes x 10

Cotton Pickers x 10

LBAC forward x 10

LBAC reverse x 10

OH Presses x 10

Big baby arm circles forward x 10

Big baby arm circles reverse x 10

Thang:

Mosey across Maryland Way to the corner for an explanation of today’s workout. YHC took a gander at Google Maps yesterday to formulate the Four Corners of Brentwood Escalator:

1st Corner: 10 squats and mosey up sidewalk to OHB for

2nd Corner: 10 squats and 20 merkins.  Mosey just below OHB past O’Charleys to Walgreens at corner of OHB and Franklin Road for

3rd Corner: 10 squats, 20 merkins, 30 lunges (15 each leg). Mosey down Franklin Road to LBMC/Hill Center at Maryland Way for

4th Corner: 10 squats, 20 merkins, 30 lunges and 40 OH claps. Mosey back to 1st Corner

Since we’ve reached the top of the escalator, we’ve got to get back down. 1st corner 10 squats, 20 merkins, 30 lunges, 40 OH claps and mosey on same route as before. Repeato each corner subtracting one exercise each time ie., 2nd Corner was 10 squats, 20 merkins, 30 lunges.

All corners completed and back to the parking lot for some

Mary

Flutter kicks x 20

Remain on 6 and hamstring stretch each leg 25 seconds x 2. Finish with 25 second stretch in middle.

Time.

Moleskin: 3rd F Opportunity at Crievewood Baptist this Saturday about 4 to benefit the Oasis Center. See Slack for details and AO Q is Dupree.

Great work this morning.  I had never run that route and wasn’t certain we were going to finish, but made it with 3m to go.  Each lap is about 1.8 miles, so put yourselves down for approx. 3.6 miles with some decent elevation change and some exercises mixed in.  Great to have Proton join us from F3 Knoxville.  Come back any time!

 

CAPS LOCK

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Battle Brothers @ Titan

14 PAX Present at the inspiring Parthenon for a Brother-themed Q by YHC today.

PAX: Third Person, Porcelain, Bicentennial Man, Princess Aurora, Mickey Mouse, Reveille, Right Said, Hi-Viz, Smokey (Willy Loman from NC), Doubtfire (F3Knoxville PAX), the Bandit (F3Knoxville?), Blue Mule, Trapper Keeper, 3rd Degree (QiC)

Quick mosey to East side of Parthenon for WoR: SSH, SJ, Tempo Squats, IW, LBAC F and BaCs F

7s: Double shot of Jack-ees at bottom (Burpee with plank jack after merkin and SSH instead of jump at end), Piggy-Back Carry Partner up stairs, Lt. Dans at Top (Plank and wait for Partner PRN) Bear Crawl down stairs, Continue 7s alternating carrying-partner each time (Mickey really liked this one…Bicentennial Man almost got runover twice)
Mosey to John Thomas Statue on SW side of Parthenon
Speed Bump of Partner Leg Throws x20 each
Mosey to the Pain-ground
5:10:15s
 One Partner High-Planks until other Partner performs 5 pull-ups, 10 Merkins and 15 squats
x5 rounds each partner
Mosey to Parking lot North of Parthenon:
Perform Mary exercise until Q yells GO! and then sprint to other end of parking lot
Exercises:
Alternating High and Low planks
Twisting WWIs
Flutter Kicks
Back to Statue for 3:6:10 of DIDs
Dips, Irkins and Dirkins (3 of each, 6 of each, etc)
MoM:
LBCs x25 IC
Freddie Mercuries x25 IC
Supermen x 10 IC (Hold up on 1-3, down on 4)
American Hammers x15IC
CoT, Countorama, NameoRama
Announcements:
F3Franklin Hosts Warpath8 7-21-18 5am @ Battleground launch. 4 hours of Fun (~14 miles, with 10 short AOs interspersed. JUST SAY YES!)
BrewRuck that same afternoon (DoubleDip!)
F3Dads camp 8-10 through 8-12 coming up. Sign up by 8-1.
Ecclesiastes 4:9–12
Two are better than one, because they have a good reward for their toil. For if they fall, one will lift up his fellow. But woe to him who is alone when he falls and has not another to lift him up! Again, if two lie together, they keep warm, but how can one keep warm alone? And though a man might prevail against one who is alone, two will withstand him—a threefold cord is not quickly broken. (ESV)
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Monkey Bars, Relay Races & Crab Hunting – Honoring the Life of Levi Hughes

PAX: Foggy Pirate, Princess Aurora, En Fuego

QIC: En Fuego

3 PAX partake in a kid-friendly workout, honoring the life of Levi Hughes, the son of a buddy of mine who went to be with his Father following an all too quick but overly abundant 3 years of life on this earth spent with family and friends who absolutely loved and adored him.

Warm up with quick mosey around the parking lot, stop at separate speed bumps for 3, 13 and 15 merkins (Levi’s birthday of 3.13.15)

COP: SSH x 13; WMH x 13, Scorpion Stretch x 13 (totaling the 39 months Levi was able to bless those family and friends in their time together).  GMs oyo while YHC explained the motivation behind today’s workout.

Like friends on a playground, we head to the monkey bars, whereby YHC instructs the PAX we’ll be keeping the friend theme together this morning, as most of what we do we do in unison or in collective counts together.

THANG:

L – Lateral pull-downs, aka pull-ups.  117 together as a team (approx. 39 per person).  Upon completion, head to track for relay race – 1 PAX completes a lap while remaining PAX hold high plank; flapjack until all PAX completed a lap.  Head to:

E – Escalator utilizing BLIMPs (because what kid doesn’t love things that fly).  Collective counts of 30, 60, 90, 120, 150 with respective BLIMP of Bodybuilders, Lieutenant Dangers, Imperial Storm Squats (exhaustion setting in), Merkins and PlankJacks; back to track for repeat of relay race, this time PAX hold low plank

V – It’s time for some wheelbarrow play-time, in the form of Vacuum Cleaners.  Two PAX hop in wheelbarrow position; wheelbarrow to sideline (approx 15 yards away), perform 5 derkins, reverse wheelbarrow to starting line.  Flapjack until all PAX have completed, with third PAX performing exercise in unison doing bear crawl.  Back to track, repeat relay race, PAX alternate between high and low plank.

I – Indian Crab Walk.  Apparently Levi was all about some crab hunting at the beach, and in fact his last t-shirt worn was his favorite crab hunting shirt.  PAX lined up on their six, PAX in the back crabwalks to the front, then next guy, etc.  Guys on six alternate doing WWIs, LBCs and American Hammers.  Approx. 60 yards of crab walking – here’s hoping the little man was smiling as he was watching.

2 minutes left on the clock, we give an AYG shuttle run on the field – 1/3, half, 2/3, full.  Time called and we mosey back for COT.

PAX – Honor to be able to lead you this morning in celebrating Levi and appreciate you showing up and doing your part in it.

For all of us men, Levi’s mom mentioned in the eulogy that Levi came to her at 11:00 that night and asked her to come sleep with him.  Whereas normally she might think twice at such a request, she this time hopped out of bed and unbeknownst to her spent her final night with him cuddled up in a bunk bed together.  How special is that.  Reminder to us all the preciousness of this life and our time together.  Fathers (and YHC is speaking to himself here), be quicker to listen and slower to raise your voice, spend that extra five minutes rubbing their backs at night, get off the couch and down on the floor with them – and most of all, keep reminding those littles how loved they are.

En Fuego