Category: Nashville

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You’re hands are freezing

PAX: Bagger Vance, Funyuns, Grease Trap, Too Tall, Venus, Nimbus, Harvey Updike, Sandman, CCR, Head Stud, Offshore, NumbTucks, Umbrella, Longboard (FNG), Deck the Hollis (FNG), Olan Mills (Q)

WoR:
Good Mornings X 15IC
Willie Mays Hayes X 10IC
High Knees X 15IC
Butt Kickers x 15IC

Thang:
Mosey into the parking garage for some 11’s navigating our way up to the top as we go.
Exercise 1 – Dirty Hookups
Exercise 2 – Burpees

SSH for the 6

Make our way to the bottom of the stairwell. Tee up 11’s part deux making our way up / down the stairwell.
Exercise 1 @ bottom of the stairs – Jump Squats
Exercise 2 @ top of the stairs – Derkins

Mosey back for some brief Mary…
Flutter Kick as we wait for the 6
Finish it off with some American Hammers

All that fun for the low price of 2+ mi of running around in 21°.

Well done guys!!

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Westeros – 12.11.17 – “MONSTER”

QIC: Princess Aurora

PAX:  Megatron, Porcelain, Right Said, Butch Please

5 brave souls posted at Westeros to do battle with the MONSTER.

Having sent out the message that there would be a 10 Manmaker penalty for showing up in long sleeves, it was apparent that neither Porcelain nor Megatron saw that message. That, or they just didn’t care. Since we couldn’t just watch them, the rest of us held People’s Chair while they paid their dues.

THE THANG

Quick mosey down Elmington over to the gym entrance for COP. All exercises IC

  • SSH x 20
  • Squats x 20
  • LBAC x 15 F w/ 20 second hold
  • Overhead Press x 20
  • LBAC x 15 R w/ 20 second hold
  • WMH x 16
  • Merkins x 10

Mosey over to the main entrance for West End Middle to explain today’s torture: The MONSTER. 100 reps of the following exercises, and exercises may not be partitioned. Oh, and 5 Burpees EMOM.

  • Merkins
  • Overhead Lunges (which turned into hands on top of head lunges)
  • Newton’s Cradle
  • Smurf Jacks
  • Turkish Sit-up (similar to Get-up. Legs flat and arms above your head like a bench press. Sit up keeping your arms perpendicular to the ground, and return.)
  • Extenders (Like a Reverse Crunch, but it starts with an E.)
  • Rosalitas

COT/BOM

MOLESKINE:

Great work by all. This thing was tough. YHC was on his 39th rep of Rosalitas when time was up, and everybody else had at least gotten into the Extenders. Next time (yes, next time), we will reserve at least 40 minutes as I believe we started the routine with 33 remaining. That also means we did 165 Burpees in the middle of all that mess.

BULLHORN:

YHC will be taking the reins for another special New Year’s Day workout. Details still to come, but you should definitely mark your calendars. No George Michael this year, I promise.

PA out.

 

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Tour De 12 9 Dec 2017 Version

PAX:
ABC, Red Baron (FNG), Black Lung, Spider Bite (FNG), Cowboy, Hambone, Foxtrot, Deep Dish, Edible Arrangement, Mickey Mouse, BV (QIC)
25 Degrees met the RedPillers at Stonewall.  3 Posted early for some Good Livin’ and the light pole challenge.  Enough with the over achievers, we started out with 8 and we also started out with 10 Burpee’s on your own
SSH, GMA, Imperial walkers, squats, hillbillies X 13 IC
Insert Mickey Mouse somewhere in the GMA/IW sequence
Thang
Tour De 12
Start out with the mosey towards the parade field and then to politician back to regular mosey up to White’s Mercantile. 10 regular Merkins and right leg Merkins 10 left leg Merkins all in? Good let’s mosey…
12 S. yoga for a downward dog and some other yoga form and BEAST >>> 10 dive bomber push-ups… It was at this point that one of our FNG’s corrected us on our form… More to come later.  It was also at this point that Foxtrot began to yell at some Yoggers, turned out to be Black Lung with another FNG in tow.  Looks like D’Mish O Nuts has another suitor for his name.
Up to Midtown 12 S. for some Preacher squats
Over to flipside for some high plank flipped into table top progression
5 correct dive bombers OYO tks to FNG
Over to Dolly Parton’s for some hello dollies IN cadence X 13 hands out, X 13 hands under head.
Double Indian run up to Bate then turn around come back down 12 S. Impromptu bear crawl somewhere along the way then circled up at southside tabernacle Baptist. Hi plank and Quick breakdown on accountability: being held accountable and holding someone else accountable. It was also at this point that YHC invented a new word that Foxtrot is still trying to trackdown Ms. Webster and figure out what it means.  Turns out that you simply abdicate, you can’t be abdicatorial…ok, enough already.
Head over to ice cream shop rear parking for some Dips OYO on parking lot 10x ea leg. Noise Discipline in effect
Back to 12S and partner up for wheel barrows from light pole to light pole then flap jack
12S Tap Room
ASTs x 12 IC
Mariah Careys x 6 ea side IC
ASTs x 12 IC
EMBERS
Ski Jumps x 12 IC
Slaloms X 12 IC (total Q fail here)
At the Funeral Home
Mike Tysons x 12 IC
Halcyon Bike Shop
Chucks/Freddie Mercuries x 20 IC
Mosey back to stonewall, up to the flag pole, raccoon crawl on back wall of swingsets over to the jungle gym for
DIMES
Partner up again
10 pull ups and 10 merkins
P1 pull ups P2 merkins
Flap Jack down to 6
For 5-1, stay partnered up but complete last rounds as fast as possible
MARY:
LBCs x 20 IC
Pistol LBCs x 10 IC ea side
High plank
Low plank
J Los x 12 IC
Makhtar N Dye x 12 IC
Supermans x 12 IC
Two minutes of Turk”ish” get ups
Time
NM:
Took a page out of the T Cell playbook and felt like a Tour De 12 was in order. Awesome to see Black Lung show up late w an FNG – Spider Bite. Sufficient MC from ABC out of F3ATL who also brought an FNG along – Red Baron.
BH:
Check slack for the Christmas service project w NumbTucks on Q.
YHC,
Bagger Vance
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Offshore at The RaceTrack

 

Pax of 17 at racetrack this morning. Funyuns, olan mills, black widow, too tall, pop a lock, numtucks, Harvey Updike, umbrella, high heels, private sandman, ccr, headstud, dmishonuts, captain derivative, grease trap, Cinderella , offshore (QIC)

The pax mosied up to the parking deck and warmed up with SSHsx 10, baby arm circles x10 both ways, good mornings x10, willie Mays hays x10, squats x10. All IC

Proceeded to run 6 flights with 6 burpees at top then down and up to 5 with 5 burpees 4,3,2,1 till finished. Then mosey to brick wall for incline merkins x10 and derkinsx10. Another long mosey to the track to rotate between four stations x 3 (10 burpees, 10 WW1s, 10 pull ups, 25 squats). Next partner wheel barrows for twenty yards bear crawl back flapjackx2, then burpee broad jumps for 20 yards and crawl bear.

Mosey to parking lot for Mary with flutter kicks x30, lbcs x30, and WW2s x10.

NM:

Great VQ by Offshore this AM. Strong numbers at The RaceTrack as well. Great to see a run of VQs lately. HIMs stepping up! Let’s continue the momentum and get better!

Aye,

Funyuns (posting for Offshore)

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Monday Funday

Under a bright super moon on an unseasonably warm December morning, 21  decided to start the week out right…
PAX: Olanmills, Legalzoom, Offshore, CAPSLOCK, Umbrella, Yardsale,  Dine ‘n Dash, NumbTucks, PSL, Harvey Updyke, CCR, Dupree, Pop A Lock, Donuts, Ludwig van OshKosh, TooTall, Floppy Disk, Black Widow, Accounts Receivable, Blackwater, Dr Smart

Started out with 10 Burpees and then a jog around the ball field…
WOR:
20 side straddle hops
15 good mornings
15 BACs forward
15 BACs backward
15 high knees

The Thang:
Indian run to the bottom of the hill / entrance of Ellington (.4 miles)
20 jump squats
Indian run back up the hill to the school (.4 miles) and meet at shed to pick up coupons
Begin the Murph
Break up 100 pull ups, 200 merkins, 300 squats w/ coupons into 10 sets (10/20/30)
We get through about 5-6 sets before time to run again
Indian run to bottom of the hill / entrance of Ellington (.4 miles)
Indian run back up hill to the school (.4 miles) and circle up for Mary

40 WW1s
20 Freddie Murcury’s
10 tempo merkins

Good push by all and welcome to FNGs Randy Bostich aka Legal Zoom and Malcolm Reddoch aka Harvey Updyke.

Announcements: It’s Joel Kemp’s bday on Friday. Please keep the Kemps in your prayers.

A_R

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GrowSchool 2.0

0600 Time to Go…Couple of Stragglers coming in on Two Wheels
Mosey to Soccer field w side shuffle L/R, Politician, High Knees and Butt Kickers
WOR (Princess Aurora)
All IC
SSH X 20
SQUATS X 20
MERKINS X 15
LBAC F X 15
OHAC X 15
SEAL CLAPS X 15
THRUSTERS X 15
LBAC R X 15
THANG PART I – Ode to OBT (BV)
The Dirty McDuece
Count off 1s and 2s to partner up
Round I
Merkins, Squats, Ola Dollies x 12 IC
Run 400M
Round II
Atomic Merkins, Lunges, LBCs x 12 IC
Run 400M
Round III
CDD, Jump Squats (OYO), Reverse Crunches x 12 IC
Run 400M
Round IV
Burpees (OYO), Jump Lunges, Flutter Kix x 12 IC
Run 400M
THANG PART II Ode to DREDD (T Cell)
High Plank on Hill for some of the Genesis of F3 Nation.
Looooong Aunt Bea like wandering mosey around the football field, softball field past the playground through the woods, slalom through the red tips.
Plank Progression in parking lot. More on F3Nashville’s beginnings.
Cross country over to JOHS baseball field back up to rear parking lot. Plank progression on Leadership, Fartsacking and the like.
6 MOM (CCR)
Why do they call it Mary, CCR? From the famous car ride scene in Something About Mary…look it up.
High plank, low plank, flutters x30 IC, American Hammers x20 IC, Mariah’s x13 IC, j-los x13 IC, 10 burpees oyo
TIME
NMM:
Goal today was to replicate the Qs of OBT & DREDD of GrowSchools and GrowRucks of the past. Must say, think we nailed it! Great work by Qs to explain what we do, why we do it and how we do it. Nice work by the PAX in chiming in w the MC and hard work. Probably the most Forward Leaning Rest/Listening Position/High Plank on record.
Proud to be a part of this great group of men. Thank yall for your hard work and dedication to the reinvigoration of male leadership in our communities.
If anyone knows of some small men that may need this, please a little EH on em.
Bullhorn:
Lots of great stuff going on right now…many opportunities to serve. Please reach out to me if you feel led to serve in any of the roles we mentioned this am or in any other way we would love to help.
I will get all of the GrowSchool info in one document and see about getting it on the interwebs.
YHC,
Bagger Vance
PAX:
Bicentennial Man, Brother @ Law, Right Said, PA, CCR, Floppy Disk, FTTAL, TOGA, T Cell, Traffic Jam, HiViz, Bad Boy, Pappa Lock, Frugal McDugal, Life Champ, Dupree, Numbtucks, Nimbus 2K (FNG), Black Lung, Hambone, Crawfish, PreVac, Lewd Wig, Foggy Pirate, Chum, Vegemite, Big Stick, Deep Dish, Cowboy, BV
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And now, Aaron Neville on Bells

19 bell ringers posted for some fun on The Hill.  Here’s how it went down:

Mosey down to gym for quick disclaimer, partner up for The Chipper: 30 pull-ups, 50 squats, 50 sit-ups and 100 kb swings (cumulative reps for the team)

Grab a kettlebell and head outside to the courtyard for multiple rounds of My Little Buddy:

  1. Partner 1 executes 10 kb clean and press ea hand while partner 2 holds a plank.  Flapjack and repeato x3
  2. Partner 1 executes 10 kb snatch while partner 2 holds balls to the wall.  Flapjack and repeato x3
  3. Partner 1 executes 10 curls ea hand while partner 2 holds boat pose.  Flapjack and repeato x3
  4. Partner 1 executes 10 merkins passing kettlebell from right side to left on each rep while partner 2 holds decline plank.  Flapjack and repeato x3
  5. Sit back to back with partner and pass kb 25x clockwise and 25x counterclockwise.
  6. Divide into two groups and pass all weights to top of amphitheater and back down.  AMRAP for 3 min
    COT and YHC took us out.
    NMM:  It never fails.  When you get a bunch of guys swinging weights around, you have the option of listening to a lot of mumble chatter or bringing a speaker.  YHC failed to bring the speaker, and a chorus of Aaron Neville wannabes happened.  CCR, Kathy and possibly Venus were bringing it with the falsetto.  YHC should have seen that coming??
    Solid work by all today, and it’s always fun to see who is smart enough to grab a decent sized kettlebell vs. those who maybe, kind of should have opted for a more sensible choice (looking at you BV and Umbrella, #Overachiever).
    As always, special thanks to Mr McDoogal/Keymaster for access to the facilities.
        Announcements:

GrowSchool this Saturday!!!! These are great opportunities to come together as a PAX, enjoy some good fellowship and refocus on leadership and the 3rd F. 

Details:
0600-0700 Workout at The Hill!
0715-0815 GrowSchool inside FRA w coffee (Rumored appearance by bagels or biscuits)
BV at the mic to speak briefly on 3-5 topics from past GrowSchools, Freed to Lead and the F3 podcast.

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Black Friday on #REDFRIDAY

Today marked the 3rd Annual Black Friday Convergence held at our newest and seemingly most popular AO The Hill.  Sub freezing temps didn’t stop 24 RedPillers that included a Willie Loman from the land of Q-Tips and 2.5 FNGs.

WOR (BV): Mosey to stairs and hit the deck for some bear crawl butt sniffers up the steps over to the Concession stand for 5 HSPU, mosey down the hill to the soccer field sidewalk…Side Shuffle R, L, Politician, Mosey, High Skips…Circle up at 50 yard line…

Disclaimer

All IC, All 13X

SSH, Imperial Walkers, Deep Squats, Ok Mornings, WMH

Thang:

Evolution I (Floppy Disk)

Count off and partner up.  Head West EZ and perform the following total reps as a team:

100 X Burpees, 100 X Butterfly Sit Ups, 200 X Gorilla Humpers.  P1 runs to East EZ and back while P2 performs exercise.  Flap Jack until finished…

Evolution II (Big Bang)

Line up in West EZ, brief history of Black Friday.  Bear Crawl to East EZ.  First to arrive finds the pack of Goo…this would come in handy lately.  Perform 100 X OYO Merkins.  Flutter Kix for the 6 on the 5 yard line.

Books A Million found the Goo and BB asked him over, under or the same.  Under was called and everyone under his age of 42 performed 20 burpees, those over his age 20 LBCs.

Crawl Bear Back to the West EZ and perform 50 Diamond merkins.

Evolution III (Frugal McDugal)

Head off to the weight room and grab some gear for the evil that FM had in mind.  Break up into groups of six…G1 Dumbbells, G2 Kettle bells, G3 Bar bells, G4 Hold the Doors.

G4 Amphitheater Jumps

G3 BB curls

G2 KB swings (USSR or USA…your choice)

G1 Farmer Carries around the quad (also acted as timer for G2,3,4)

All PAX Rotate through Evolution…Return Gear to Weight Room

MARY (CCR)

50 F Kix IC

TIME

Name o Rama

BOM

NM:

Great turnout for our 3rd Black Friday offering.  Pretty sure that Big Bang, Blue Mule and I have been in attendance for all three but really who besides me is counting?

Always a good time when you have multiple Qs that step up and lead.  Not that much crossover on exercises either.  Fun group of HIMs out today.

BullHorn:

Rumor on the street is Co-VQ happening at The Skunk on Monday from Razor er Venus and Cathy.  Yall post and support them!

Grow School 2.0 happening on 2 December at The Hill 0600-0700 Q with Grow School i.e. the Genesis of F3, what does the 2nd and 3rd F mean and how do we give this thing away…

Keep an eye on the Twitter and Slack for Frugal McDugal’s crazy ideas for The Hill and what The Winter Hillympics entails.

PAX: Numbtucks, Venus, Grease Trap, Tampa Libra, Mr. Clean (Willie Loman), WTF (formerly ATF), Missionary Physician (FNG), Chanel #4 (FNG), Big Bang, CCR, Floppy Disk, Frugal McDugal, Funyuns, Cowboy, Books A Million, Yard Sale, Savannah, Swamp Fox, Foggy Pirate, Right Said, Blue Mule, Edible Arrangements, BV

 

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Warm Feelings at The Skunk

6 warm blooded creatures posted for some frosty fun at The Skunk.  Here’s how it went down:

Warm-up COP: Russian Soldiers, Copperhead squats, Imperial Walkers, Scorpion Stretch, Good Mornin’s

Go grab some weights for the following:

10, 9, and 8 reps of rows, jump squats and dive-bomb merkins

1 min each for single arm snatch, single arm swings, goblet squats, deadlifts, burpees

7, 6, and 5 reps of rows, jump squats and dive-bomb merkins

1 min each for single arm snatch, single arm swings, goblet squats, deadlifts, burpees

4, 3, 2 and 1 rep of rows, jump squats and dive-bomb merkins

1 min each for single arm snatch, single arm swings, goblet squats, deadlifts, burpees

ab fun including, leg raises, v ups, pull overs, oblique crunches and weighted WWI’s

NMM:  YHC was truly a bit concerned when there were no other participants at 0526.  Thankfully En Fuego rolled in with Venus and Kathy rolling up and hanging in their sled while YHC and En Fuego started the warm-up promptly at 0530.  Big Stick rolled in somewhere around 0540 after claiming a failed Foxtrot pickup.

Hilarity ensued as everyone went through the sets, and we learned that Kathy’s special purpose is the dive-bomber merkin.  Who knew!?  It’s also interesting to see how people gear up when the temperature drops.  We had everything from tights, Venus/Razor’s ode to Mike Tyson and Kathy’s fourteen layers.  It could be that Kathy was still cold from the ruck.  He said it went well and was not overly taxing.

Special thanks to Bagger for letting me take the Q so I could make sure of no running on the bum knee.

Stay Classy,

Toga

PAX: Big Stick, Kathy, Toga, Venus, Leatherneck, En Fuego

QIC: Toga

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We Focus on the Second F (with YHC Hopeful it’s not Historically Bad)

PAX: Life Champ, Foggy Pirate, Leatherneck, Venus, Erector Set, En Fuego, Cathy

QIC: En Fuego

Six other PAX braved an En Fuego VQ – arriving to a 46 degree gloom under some breezy skies.  Mumble chatter begins with PAX discussing all time worst VQs and the corresponding exercises.  YHC’s mind starts sweating as the lists are tossed out – hearing the sounds of exercises about to be partaken.  Alas, too late to rewrite the script, the 5:30 bell tolls and we’re off.  Here’s what we did:

Quick mosey followed by COP: SSH, WMH, GMs and Scorpion Stretch.  YHC instructs that today’s theme is the Second F – and from this point forward you won’t do another exercise without your partner.  With that, commence fireman’s carry mosey to the soccer field:

The Thang:

Partner 1 begins suicide utilizing length of soccer field – 1/3rd, 2/3rd and full length with one burpee, two burpees, three burpees at the respective stops.  The Second F twist is Partner 1 never takes their eyes off Partner 2, always facing Partner throughout length of suicide (so half the suicide is backwards run).

Partner 2 commences the following, with Partners flapjacking until the below is complete:

  • 100 Burpees
  • 100 Jump Squats
  • 100 Merkins
  • 100 Lunges
  • 100 LBCs

Following mumber chatter consensus on a growing disdain for backwards running, we’re all in and commence fireman carry mosey back to parking lot.  YHC later realizes VQ lesson #1 – never go back to initial place of COP until it’s officially Mary time – because we aren’t there yet.

With same Partners grab a parking spot lane – wheelbarrow across lot to opposite parking block in your lane.  Partner 1 completes 5 urkins followed by 5 derkins while Partner 2 performs back and forth jump over parking block until Partner 1 completes.  Flapjack and R&R x 3.

Slight mosey back to initial COT spot – confusion reigns again with PAX thinking it’s over (confirming VQ lesson #1 a second time).  Nope, we’ve got 3 minutes for Mary’s – where we complete group ABCs recited around the horn at a level slightly ahead of 3-year old’s pace followed by a plank closeout.  VQ officially a wrap.

COT: TAP for Leatherneck’s brother-n-law, T-Cell and Leatherneck with babies forthcoming and Cathy’s in-laws both battling pneumonia.

Great job to each of the PAX – 1.65 miles total on the suicides.  Thankful and am appreciative for the opportunity to lead and work alongside you!

SYITG,

En Fuego