Category: Nashville

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Bomber – 01/19/18 – “Poe”

QIC: Princess Aurora

The PAX: Firefox, Bad Boy, T-Cell, Hi-Viz, En Fuego (LIFO), Bicentennial Man, Megatron, Vector, Porcelain

10 PAX hit up Bomber to help welcome the “warmth” back to Nashville.

The Thang:

Mosey up to and around the upper parking lot and back down to the playground for the COP. All exercises IC:

  • SSH
  • Squats
  • LBAC F
  • Chinooks
  • LBAC R
  • Merkins
  • Mountain Climbers

En Fuego coming in fuego after seeing blue lights this morning. Apparently they don’t put stop signs where you expect them these days. Thankfully, he dropped the F3 bomb on the officer, and she let him pass with a warning.

Mosey back over to the cars and to the bottom of the drive to explain the leg blaster circuit we were to perform. 20 Squats, 20 Lunges (10 ea), 20 Jump Lunges (10 ea), and 20 Jump Squats. Bernie Sanders up to the stop sign. 20 Clerkins. Run back and plank for six. Repeat for three more rounds, dropping reps by 5 each time to end with a Quarter Leg Blaster and 5 Clerkins.

Line up single file for a Prisoner Indian Run. Like a regular IR but with your hands laced behind your head the ENTIRE time. This sucked, but we managed. Normal IR back to the start point and hit the sidewalk for some Mary. Given that it was Edgar Allen Poe’s birthday, I already had the PAX mumbling “nevermore,” but we paid one last tribute with the following exercises IC:

  • Reverse Crunch x 30
  • American Hammer x 20
  • V-Ups x 15
  • E2K x 15 ea
  • Newton’s Cradle x 20

COT/BOM

Moleskine:

I think double digits are the new standard at Bomber, and soon, it’s only going to get warmer. Guess we gotta get through February, though. Glad to see Vector so regularly now as well.

Bullhorn:

Many events on the calendar. GoRuck Bataan, Rock’n’Roll Marathon, GoRuck Constellation, and many more. Look for the resurrection of the Nashville CSAUP come June. I mean it.

PA out.

 

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Westeros – 01/15/18 – “Half Blaster”

QIC: Princess Aurora

The PAX: Right Said, Crawfish, Porcelain

4 PAX got their Monday holiday off to a warm start at Westeros.

The Thang:

Long mosey over to the grassy area outside the gym, avoiding black ice along the way. COP, all IC (memory is a little foggy on these):

  • SSH
  • Lunges
  • LBAC F/R
  • Air Presses
  • Squats

Porcelain joins us just in time to wrap up the squats, and then we mosey over to the tennis court for some real fun. 6 rounds of 6 Burpees followed by 6 shuttle sprints to far court (each way is one rep).

Sufficiently warm, we mosey over to the playground to introduce the leg blaster, or half of it anyway. 10 Squats, 10 Lunges (5 ea), 10 Jump Lunges (5 ea), and 10 Jump Squats. Follow that up with 10 pull-ups and repeat, subtracting 2 pull-ups each round. YHC shocked the world when instead of 2 pull-ups for the last round, we upped it back to 10.

All wrapped with our back work, mosey over to find a good spot for Dora 1-2-3.  This was standard issue Dora with one exception: at the halfway point up and down the sidewalk, the runner had to do 5 Jump Squats.

Time was up somewhere in the middle of the last 50 reps for everybody, so we headed back to the launch point for COT/BOM.

Moleskine:

Great to have Right Said back in the mix. I know we might have had a few more numbers if not for the 5K4MLK, but I’m not going to complain.

Bullhorn:

F3 Nashville PAX Lookout! placed second in the race according to T-Cell. Safe to say he could’ve gotten first if he was more consistent with posting. Come back out if you’re reading this!

PA out.

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20 or 21, Whatever it Takes

A jaunty four posted for some fun in the sun at The Skunk.  Here’s how it went down:

Mosey about 6 ft. for warmup COP: SSH, imperial walkers, hillbillies, mtn climbers, scorpion stretch, good mornings, T-stretch

EMOM CoP: Complete 10 merkins, 10 WWII situps, 10 squats every minute on the minute for 20 minutes (Note: we did 21 in case Foggy Pirate lied about the count).

Grab some weights for death crawl circuit: P1 completes 10 yd death crawl (bear crawl with 45 lb kettlebell) and back, P2 overhead tricep press with dumbbell, P3 db curls, P4 kb swings.  Rotate and repeato x3

Mary: flutter kicks, leg raises w heals to heaven, Alabama prom dates

COT

NMM:  Apparently YHC should have done more promo on Slack after seeing the numbers CCR pulled to Detention #CHallMafia.  Nevertheless, we got after it, and Kathy seemed pleased to be back in the elements after the subzero NY conditions.  Apparently he’ll be wearing very little to future workouts due to the thickening of his blood that took place over the holidays.  Similarly, Razor initiated a new workout where you get in some extra miles chasing burglars #NotBilbo from your car prior to leaving for the workout.  No dude is too big after joining F3!

Thanks to everyone for letting me Q while not moving more than a few feet from the cars.  Hopefully it was enough to get the week started right.

Stay Classy,

Toga

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0451 Fill In BOMBS and Short Card 2.0

PAX:

Floppy Disk, Big Stick, Funyuns, Donuts, @unt Bea, Vegemite, PreVac, Big Bang, Willy Loman (?), Bagger Vance (ATQ)

At some point yesterday YHC and CAPSLOCK were corresponding about some high level cases going on in Music City at which point the deal was struck to CoQ CAPSLOCK’S triumphant return.  This am at 0451 the text came in that CAPSLOCK was unable to go due to ongoing 2.0 feeding/sleeping issues.  YHC gladly grabbed the baton, as you all know ATQ is always looking for the spotlight.

5 ish degrees met the 9 RedPillers of the day.  We had a Willy Loman in from the Carolinas and sad to say he didn’t make it all the way through…more to come.  We took off heading out towards the back part of the lot in a Politician style mosey which led into some side shuffles and out of the corner of YHC’s floating/wandering eye another PAX was spotted.  Our wildest dreams came true as we turned north on Marchant to see the Silver Stallion that belonged to none other that the elusive, infamous and otherwise absent @unt bea.

Circle Up for

WOR: SSH x 13 IC, Squats x 10 IC, Imperial Walkers and Hillbillies x 10 IC, Merkins x 10 IC, Mtn Climbers x 10 IC…BOMBS inserted as a nod to CAPSLOCK as he mentioned that being on his radar…5 Burpees, 5 Overhead Squats, 5 Merkins, 5 Burpees, 5 Squats OYO…enough time to REMIX Stonewall’s MARSOC short card, Cobains Vegemite!

Quick lap around CHUM

All PAX partnered up for accountability purposes for today’s festivities.  This would come back to haunt YHC as his #Pardsy got a bit light headed halfway through the Card, took a knee and ultimately bailed on us.  Well, so much for my ability to help PAX push through…a great and timely blow to YHCs inflated ego!  So, we partner up for the following

MARSOC Short Card

30X Merkins (OYO), Squats (OYO), LBCs (IC)

10X Burpees, Windmills (OYO)

quick mosey 1/2 down lot and back

30 Merkins (OYO), 30 Flutter Kix (IC), 30 Mtn Climbers (OYO sgl ct…these proved to stump YHC as we normally do these IC but hey, it was 5* out)

10X Burpees (YHC Count), 10X Cherry Pickers (OYO)

quick mosey 1/2 down lot and back

30 Merkins (OYO), 30 SSH (IC), 30 Supermans (YHC Count)

10 Burpees (OYO), 10 Chain Breakers (IC)

quick mosey 1/2 down lot and back

30 Merkins (OYO), 30 Sgl Leg Lunges (OYO), 30 Ola Binary’s (IC)

10 Burpees (YHC Count), 10 Am Hammers

Mosey

5 Dead Hang Pull Ups, focusing on the negative on way down

Rinse N Repeat

No Mosey in between sets, Time called right before Am Hams

NM: a little cold and frost and the PAX dwindle down significantly.   Floppy was on bean patrol this am and you know he brought some seriously bad coffee when he bolts out and has Donuts bring the carafe back.  So great to have @unt Bea back in the Gloom, he picked up right where he left off busting everyone’s balls and rolling in 2 minutes late!  Now all we need to do is get Juan back out and we can resume our Mission from God.  Cobains to Willy Loman on many counts 1) not getting his F3 name when he was my Pardsy 2) not realizing he was fading during the Short Car 3) not getting his info to follow up with him post workout.  If you are reading this, please accept my apology and know that the rest of F3Nashville/F3Franklin is much more empathetic and caring than YHC.

I saw a twitter post from a PAX in a different region who had performed a rogue test.  He dropped out of his normal running and boot camp AOs for 2.5 months to see if anyone would notice.  While I think this is a bit, “hey look at me”, he brought up a telling point that only 1 PAX reached out to him and only one other did he bump into at Church.  I share this to say, yall think about the PAX you were sweating next to a few months ago that have been absent, reach out to them and let them know you care and want them back in the Gloom with the rest of us Disrupters.

Bullhorn:

Warpath 6.5 this weekend in Franklin.  Starts and ends at Armada, it’s gonna be cold and it’s gonna suck.  There will likely be many variations of burpees and there will undoubtedly be a crap ton of running, should be just what you need to get the NewTear started.

5K4MLK supporting Barefoot Republic on 15 January starting at East Community Center, check this out for more info: www.5K4MLK.com

Keep Leveraging yourself to Serve others and help them accomplish what is important to them.   Keep Lowering yourself to Lift others.  Keep Headlocking to eradicate SadClownism in your community!

YHC,

Bagger Vance

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New Year’s Day Convergence – 01/01/18 – “Better Than Yesterday”

QIC: Princess Aurora

The PAX: Bagger Vance, D’Mish, Big Bang, Spicoli, Tortoise, Bartman, T-Cell, Porcelain, Bicentennial Man, Concrete, The Jeweler, Babe the Blue Ox (FNG), Braddock, Hambone, Blue Mule, Grisham, Edible Arrangement, Deep Dish, Numb Tucks, Braveheart, Frugal MacDoogal, Big Stick (LIFO), Cowboy, Hi-Viz, Hustler (LIFO), Pretty Plies (FNG), Ludwig Von Osh Kosh, Offshore, Venus, Private Sandman, Webelo (FNG), Black Widow, Funyuns, Leatherneck

35 brave souls (33 of which were on time) dove headlong into a crisp start to 2018. At 7 degrees with the wind giving us a real feel of -6, this is and will probably continue to be the coldest F3 Nashville workout on record.

THE THANG:

Started with a quick mosey down and back up the parking lot to give folks enough time to sign the standard FRA waiver, and then quickly headed over to the track, throwing in some side shuffles along the way. Circle up at the 50 for disclaimer and WOR, all exercises IC:

  • SSH x 20
  • SnL Squats x 18
  • WMH x 20
  • Imperial Walkers x 18

Count off 1 through 5 and line up in columns along goal line. Instructions are for PAX 1 to alternate Walk Duck and Backpedal every 10 yards through the 50 before sprinting to opposite end zone. Remaining PAX are to begin when PAX in front gets to 10 yard line and to SSH while waiting. RnR back across the field. That’s Round 1. Round 2 was the Simian Shuffle alternating left and right, and Round 3 was Duck Walk and Broad Jump Squats (Jump Squat immediately followed by Broad Jump) #crowdpleaser.

Next up was a modified mile run. PAX perform 20 Merkins and 18 Squat Jacks followed by a lap. Repeat x3 and plank and wait for six. Big Stick and Hustler decided it was a good time to show up somewhere around Lap 2, and we were glad to have them!

Count off 1 through 5 and line up in columns along the goal line again. This time, PAX 1 sprints the length of the field while remaining PAX cycle through 18 reps each of Carolina Dry Docks, WWI Sit-Ups, and Jump Lunges. Once PAX 1 crosses the opposite goal line, he signals to the next PAX to begin his sprint. Continue to complete the cycle until the last PAX crosses. In keeping with my mantra for this year of “Better Than Yesterday,” we decided to up the speed a bit. First round was completed in 2:40, so the goal was 2:30. After crushing that in 2:08 or something, we decided to take a crack at the two-minute barrier. 1:57!

Through with the huffing and puffing, we circled up for Mary.

  • LBCs x 18
  • Flutter Kicks x 18
  • Rosalitas x 18
  • Side Leg Raises L/R x 18
  • Plank x 18″ plus…

…to send us out, one at a time, each PAX performed 18 Merkins. Upon completion and moving counterclockwise, the next PAX began his reps. We were probably 10 PAX in when it was wisely decided that each PAX would go when the previous one got to 9.

All in! COT/BOM with Shout-out by Bagger.

MOLESKINE:

  • TClaps/Darwin Award to Big Bang for rocking short sleeves. That’s a lovely shade of red on your arms now.
  • Welcome FNGs Tyler Jones aka Babe the Blue Ox, Ben Weber aka Webelo, and David Gensheimer aka Pretty Plies. F3 is glad to have you, especially if you’re the kind of man who would make his first post in these conditions.
  • Big thanks to Frugal for offering up The Hill and more importantly for the coffeeteria.

BULLHORN:

  • Warpath with F3 Franklin begins at 0500 this Saturday. 300 minutes of fun!
  • Prayers for those who have lost loved ones this year. Reach out as you are able and take time to cherish your own loved ones.
  • Having the opportunity to lead the NYD workout for 4 years now has been amazing. Thank you all for going along with my shenanigans and cursing me (lovingly) under your breath. It’s truly a privilege, and I’ve enjoyed watching this thing continue to grow. Keep at it this year!
  • Go Tigers.

PA out.

 

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Twenty Seventeen

PAX:
Edible Arrangements
Due Process
Cinderella
Deck the Hollis
Venus
FTTAL
Big Stick
Floppy Disk
CCR
BIG BANG
Blood Clot
Cowboy
CAPSLOCK
Lewd Wig
D’Mish O Nuts
Pre Vac
Blue Mule
PSL
Funyuns
Off Shore
Skid Mark
Black Lung
Yard Sale
Life Saver
Wojo
Quickie Lube (FNG)
Oliver Clothesoff (FNG)
Too Tall
BV (QIC)
Slow capri lap up to Manley down Marchant and circle up in lower lot of CHUM
DISCLAIMER
SSH x 20 IC
SQUATS x 17 IC
IW x 20 IC
HB x 17 IC
PARTNER UP
Thang:
Mosey to Upper lot
20 Merkins
17 Lunges
Mosey to Handicap parking spots
20 Merkins
17 Squats
Mosey to Lower lot
20 Negative Merkins
17 Squats
Plank and Wait
Side shuffle up Marchant to upper lot
Crabwalk 20 yards
Walkcrab 17 yards (ok who knows if it was 17 yards or 20 for that matter but I’ve got a theme going here)
20 negative Merkins
17 Squats
Head down to playground
P1 Hold Chest to bar 20 ct
P2 17 Squats
Flap Jack
RnR but switch to Jump Squats
Wheel barrow up hill
20 merkins
17 Squats
Empty wheel barrow down hill
Flap Jack
Firemans Carry P1 up steps
Flap Jack
20 ct chest to bar hold
17 air presses
Flap Jack
RnR but switch to Thrusters
20 Derkins on fence
17 Squats
Head back up to Caballo Blanco Plank for 6
P1 in Hcap spot P2 opposite spot 1 Merkins in place bear crawl to center 1 Merkin crawl bear back until P1 and P2 get to 20 merkins
P1s Indian Run up Manley
P2s Indian Run down Marchant
When the two meet 10 Burpees
Finish IR
P1 in Hcap spot
P2 opposite
Duck walk
Walk Duck
Squats x 17
MARY
FKIX X 20 IC
Supermans x 17 IC
Ola Binary x 20 IC
Dive Bombers x 17 IC
Squats x 10 IC
TIME
NM:
Great work today HIM! Awesome to have one of the OGs and a Franklin regular Blood Clot with us, he was even early!
Due Process making a triumphant Return to the GLOOM and a fine showing indeed. KOTTERS
I enjoy the Partner aspect for a couple reasons, one: accountability on reps and form two: lots of good convos happen btwn the two PAX during the Mosey and the Suck.
Two Willy Loman back at it again today, thank yall for posting with us and seeing multiple AOs and Qs. Tell dem boys back in Mecca that we are on point here in Music City!
Good to spend time w FNGs Oliver Clothesoff and Quickie Lube. Couple of notes in them, Oliver posted even though his EHs didn’t show. QL posted thanks to D’Mish O Nuts which isn’t all to surprising but did damn near the entire workout as prescribed with a prosthesis…HIM! Don’t tell me you can’t push through something when you see a fellow PAX like QL doing it!
New Lexicon: God Name … total Q fail when asking a simple Question
It’s been a real honor and blessing to see how our group has grown this year and how lives have been IMPACTed and how IRON has been sharpened! Yall are an inspiration to me and to others. Whenever you think “it’s too cold” “it’s been too long since I’ve posted” “I’m tired” “I smell like last night” don’t forget about the other HIM saying the same thing but CHOOSING the REDPILL because he doesn’t want to let YOU down!
As we near the end of ’17 please think about what F3 has meant to you. Is it just a workout or is there something more to it to you? We hope that the workout is beneficial but more importantly that you are becoming a better leader in your own AO, that you have come alongside someone to SHARPEN them and that whatever your FAITH walk entails it has been strengthened.
BullHorn:
Prayers up for the Kemp Family, Humphreys Family and Verner Family
Bartman’s elbow surgery
Grease Trap’s back
YHC,
Bagger Vance
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Big Bopper Belding Holds Year’s Last DETENTION

PAX: Floppy Disk, PSL, Yard Sale, Calfkiller, Ludwig von Osh Kosh von Lederhosen, Edible Arrangement, Dr. Smartt, Vegemite, Umbrella, Walter White, Black Lung, Accounts Receivable, Blackwater, NumbTucks, Private Sandman, Harvey Updyke, Skid Mark, Pop-a-Lock, Black Widow, Too Tall, Life Saver (visitor from Charleston), Life Saver’s Son-in-Law (visitor from Charleston), Dick Belding (Nate Miley – FNG), CCR (CO-Q) and Brother-at-Law (CO/VQ)

QIC: CCR and Brother at Law

26 fine men came to Detention today for CCR and Brother at Law’s Co-Q. The weather was delightful: a downright balmy 46 degrees with high humidity. And it felt like a true detention with Principal Dick Belding keeping an eye on things. Here’s how it went down:

Disclaimer

WoR
10 burpees OYO
Mosey the loop to the pavilion

CCR led us in a different and dynamic warm-up that he wanted to try “because Bagger isn’t here”. Shoulder to shoulder then:

High knees run and back.
Butt kickers run and back (Backwards return aka “Ludwig style” – Pro tip: sound things out before trying to get cute to spell them backwards for the reverse movement in the BB)
Skips and back (Return Ludwig Style)
Low slow merkins x10 jog and back
Dive Bomber Merkins x10 jog and back
SSH x20

Count off 1’s and 2’2 for partner exercises later in the morn.

THANG
Bro at Law tags in and we mosey to the hill for HILLEVENS.

Atomic Merkins at the top
Jump Squats at the bottom.
SSH until all in.

Lots of grunting. 1’s follow Brother at Law to grab coupons. 2’s follow CCR to the parking lot. Coupon work as follows:

Round 1: Partner 1 lunge walks with coupon length of pickup lines, then same back but with coupon overhead, while Partner 2 plank jacks. Switch out and repeat.
Round 2: Partner 1 runs the bus loop while Partner 2 does Lion Kings (squat into overhead press with coupon). Switch out and repeat.
Round 3: Partner 1 runs the bus loop while Partner 2 kettleblock swings. Switch out and repeat.

Good work to get the coupons put away for 1 minute of Mary led by CCR:

Flutter kicks in cadence x20.

COT

Excellent work by all today. Great having the one and only Dick Belding in our presence and welcoming Life Saver and his son-in-law from F3 Charleston with us. To the schmohawk at the December 2 convergence that suggested I lead with a Catholic prayer, joke’s on you: https://www.ewtn.com/devotionals/prayers/StTeresaofAvila.htm.

Prayers for Brony, BAM, and Yard Sale and their families as they cope with the loss of loved ones.

TAK PAKs were collected by Numbtucks and he will be collecting them at Racetrack on Wednesday as well. This is a really great cause for some of the most vulnerable kids in our society, so thanks so much for organizing Numbtucks.

It was an honor to lead you all for my VQ and I look forward to many more Q’s.

Brother at Law & CCR

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Co-Q Get’s Garth’d – Field Trip Must Go On

PAX: Foggy Pirate, FoxTrot, Venus, Chum, TripleD, Big Stick

QIC: En Fuego

Four hours after arriving home from Garth and wondering if YHC is #muchtooyoungtofeelthisda@#old, and a mere 9 hours after receiving a text from Leatherneck stating #bringmetwopinacoladas cause I #aintgoingdowntilthesuncomesup, YHC arrived at The Skunk knowing the Co-Q was now just a Q, but the Field Trip to Higher Education Must go on.

Bus #1 departed at 5:30 sharp, with 5 #friendsinlowplaces moseying from J.T. Moore down to the Lipscomb University Soccer Field.  Bus #2 apparently departed at 5:31 with Venus and Big Stick on board.  With Green Hills streets just like a #river, ever-changing as they flow, Bus #2 and Bus #1 never actually met #inanother’seyes, but good to run into them 45 minutes later at the COT.  Following a quick COP on the Lipscomb Soccer Field, Bus #1 proceeded with…

The Thang:

11’s at stairs leading down to the field – Burpees at top, Jump Squats at bottom.  Stairs apparently are slippery when wet, and steeper than their visual from Granny White would suggest.   With Leatherneck still a member of the #americanhonkytonkbarassociation and no one for YHC to hand the Q baton, it’s time for YHC to improvise.

Backward mosey to the dugout, where FoxTrot mumbles once seeing USMNT practice on the field, their performance being barely #morethanamemory.  At Dugout:

Circuit of tricep dips, urkins and derkins.  Start at 5 reps, R&R x 4 adding 5 reps each round.  Foggy impressed us all with his ability to rep out some derkins x 20.  YHC lead modifier of said derkins.

Time left to kill, we’re going Dean Smith 4 Corners.  Cut the soccer field into a third, Lieutentant Dans from one touch line to the other, perform 20 WWIs, bear crawl to corner flag, 20 flutter kicks, Lieutenant Dans back to the other touch line, 20 Mariah Careys.  No time to bear crawl to fourth corner, it’s time to mosey back.  Bus took a slower pace on the way home, perhaps slightly affected by FoxTrotTalksaLot deciding to FoxTrotPopsaSquat #shameless? No judgment passed along from this PAX.

COT and closed it out in prayer, all thankful that He is the reason for the Season.

Solid work by each of the PAX – thankful and appreciate the opportunity to lead and work alongside each of you.

SYITG,

En Fuego

 

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A Merry Westeros Christmas

THE PAX: BadBoy, Princess Aurora, T-Cell, Megatron, Butch Please, Porcelain, Crawfish

QIC: Hi-Viz

Fresh off last night’s Garth Brooks (19-hour?) concert, YHC was more than excited to spend a quality 45 minutes with seven of his ‘friends in low places.’

Quick mosey to the school’s front steps.

COP:
SSH X20 IC
Good Mornings X10 OYO
WMH X10 OYO
Little Baby Arm Circles X15 IC
Overhead Claps X15 IC
Reverse LBAC X15 IC
Thrusters X20 IC
Chinooks X15 IC

THE THANG:
Even though YHC heard endured Brett Micheal’s version of Jingle Bells on the way this morning, he fought to remain in a festive spirit in teeing up a take-off on ’12 Days of Christmas.’

PAX complete an exercise in a corner of the soccer field, mosey to the next for the next one, adding on until completing all 12.

1 / Partridge In A Pear Tree: Diamond Merkins
2 / Turtle Doves: Plank Jacks
3 / French Hens: American Hammers
4 / Calling Birds: Carolina Drydocks
5 / Golden Rings: Burpees
6 / Geese A’Laying: Jump Squats
7 / Swans A’Swimming: Flutter Kicks
8 / Maids A’Milking: People’s Chair
9 / Ladies Dancing: J-Los
10 / Lords A’ Leaping: Split Lunges
11 / Pipers Piping: High Knees
12 / Drummers Drumming: Shoulder-Tap Planks

Most every good song has a key change/chorus repeat at the end, so why not? Let’s double the counts for good measure.

MARY
-LBC X25 OYO
-Freddie Mercury X25 OYO
-Plank variations for 4ish minutes.

Done.

COT/BOM

MOLESKINE
-Had a blast with y’all this morning. Thanks for the encouragement. Seemed like everyone had a bit of fun and wound up appropriately smoked.
-Thanks to PA for being my eyes in the dark. (NOTE: 8-point handwriting on a jam-packed Post-It is nearly impossible to read. #Duh)

BULLHORN
-BOLO for several upcoming CSAUP events, including this one on May 12th.
-New Year’s Day: 1/1/18 at 7 at The Hill with PA taking the lead. Don’t miss it. Let’s get those HCs on the books and start the new year off on the right foot.

Viz out. SYITG.

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Stonewall – 12.16.17 – “Cowbois ‘n’ Indians”

QIC: Princess Aurora

The Pax: Hambone, Bagger Vance, Spider Bite, Foxtrot-Talks-A-Lot, T-Cell, Black Lung, Heister (Charlotte), Chum, Vegemite, Pop-A-Lock, Deep Dish, Crawfish, Skidmark, Bad Boy, Edible Arrangement

16 PAX took a trip back to elementary school at Stonewall this morning. True to the childish nature of the workout, the morning began with name-calling, making fun of my clothes, and picking on my outdated watch.

The Thang:

Resisting the urge to take my ball and go home, YHC tried to quiet the crowd with a brisk mosey down Clayton and over to the basketball court for warm-o-rama. All exercises IC:

  • SSH x 20
  • Merks x 10
  • Mountain Climbers x 10
  • LBAC F x 10 w/ 20-ct hold
  • LBAC R x 10 w/ 20-ct hold
  • SnL Squats x 15 (plus another 5 to make sure Foxtrot had a chance to download that mental image into his memory bank)

Mosey on over to the 440 Greenway and explain today’s main event: Cowbois and Indians. PAX divide into two teams. Team 1 performs prescribed rep count of the exercises below while Team 2 Indian Runs the loop. Teams flapjack, then RnR.

  • Clerkins
  • Overhead Squats
  • Werkins
  • Big Boy Sit-ups
  • Overhead Lunges
  • Imperial Walkers

Round 1: each exercise x 10; standard Indian Run

Round 2: each exercise x 15; Indian Run with last man dropping for one Burpee before sprinting to front

Round 3: each exercise x 20; standard Indian Run for two laps

It was close, but Team 2 proved victorious on the plains.

Mosey up Gale alternating backpedals and regular run between light poles and then splitting the last distance with walking lunges and a crowd pleasing Duck Walk.

Back at the Jungle Gym, PAX buddy up for some Pull-ups. P1 performs 10 pull-ups while P2 performs another exercise called by Q. Flapjack, RnR

  1. Pull-ups x 10/Tabletop Hold
  2. Pull-ups x 10/Crab Jacks
  3. Pull-ups x 10/Toe Touches

Trek over to the soccer field to meet the new kid at school, Jack Webb. Sadly, nobody liked Jack, and they cheered when he was expelled for smoking. With him out of the way, it was time for a game of Chinese Freeze Tag! For those of you who don’t remember, it’s like Freeze Tag, but you have to crawl through someone’s legs to unfreeze them. I do hope this actually pleased the crowd.

Short mosey back up toward the tennis court to find a sunny spot on the hill. Commence 9MOM. In no particular order:

  • J-Lo’s
  • Freddie Mercuries
  • American Hammers
  • Crunchy Frogs
  • Mariah Careys
  • Burpees
  • Shoulder Taps
  • Boxcutters
  • Flutter Kicks
  • WWII Sit-ups
  • 20-ct Plank IC
  • Mountain Climbers
  • Alphabet (A-F)
  • Hello Dollies
  • Manmakers to close it out

Back to the parking lot for COT/BOM

Moleskine:

Great to see so many faces new and old (to me anyway) at Stonewall this AM. It was a pleasure leading you today, and I promise to show a little more skin next time. #TClaps of the day go to Crawfish for his home plate slide to unfreeze me during tag. “Pain heals. Chicks dig scars. Glory lasts forever.”

Bullhorn:

See T-Cell’s Slack post in #f3-nashville-general about the Job Kemp Memorial Fund. In this season of giving, please consider contributing to honor the life of Job and impact the lives of others fighting similar battles. Frugal MacDoogal will be collecting checks at The Hill or anywhere else you can find him, and please note that your gift is tax-deductible.

New Year’s Day convergence will be upon us before you know it! Stick to that 2018 resolution and post at The Hill on 1/1/18 from 0700-0800 for what is sure to be a great start to the year. Reach out to me with any questions.

PA out.