Category: Nashville

Posted on

The Q is Optional or Missed Chance for Waffle House

PAX: Preacher Man, Offshore, Toga

Q: Toga

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

Do three laps around the parking lot with interspersed high knees, butt kickers, karaoke, and backwards runs.

Warmup COP with the usual: SSH, Imperial Walkers, merkins, scorpion stretch…

Mosey around track and run to pavilion: Bulgarian split squats, irkins, Bulgarian other leg, derkins, squats

Lap around track to 2nd field bleachers, leg raises, Chuck Norris merkins, pistol squats rt and left, Bruce Lee merkins

Mosey around track to first field for WWII sit-ups, dips

Mosey to tennis courts for arc loader.  Realize tennis court is too slick and move the loader to the road beside the school.  Repeato x5

Mosey to parking lot for polar bears and crab walks.

Mosey back to flag for variable speed Freddy Mercury, Dead Cockroach, 3 minute high plank

COT: Preacher Man took us out (pays to go with a professional)

NMM:  Where to begin with this one?  First, thanks to Preacher Man and Offshore for posting in what looked like some serious gloom.  The rain actually abated (@Bagger, that means to lessen or decline) as soon as Preacher Man rolled up.  Coincidence?

Now to the cavalcade of Qs that were to be on this morning.  First up was Funyuns (Ranked #17 of Gas Station Snacks).  To be honest, YHC had one finger on the alarm trigger to fartsack this morning, but YHC remembered that Funyuns was Q and wouldn’t have many people on a rainy morning.  Fortunately Offshore remembered to read Slack and knew we were Q’less (Get it?  I kill me sometimes.).

We also learned that Funyuns contacted Big Stick to be the designated Q, but his whereabouts remain unknown.  It’s rumored that he’s taken up residence in Fox Trot’s pool house and must have assumed the workout was canceled when he heard rain gently beating on his tin roof.  It’s a bit of a theme, so you better wear your Q shoes when you post at The Skunk.., you never know when it might be your turn.

Stay Classy,

Toga

Posted on

A Bigger, Better Stick

PAX: Olan Mills, Funyuns, Bagger Vance, Razor, Umbrella, Toga, FNG Suge, Offshore, Edible Arrangements, Big Bang, Cobalt

Q: Toga

11 posted for a correction to a workout previously stolen by Big Stick (notably absent again).  Here’s how it went down:

Mosey to parking lot by parking deck for COP: usual warmup stuff

Mosey to bottom level of parking deck to carry partner up first ramp, run flat, partner two executes wheelbarrow, run the flat, flapjack and continue alternating till we arrived at the top deck.  Some marry to gather the 6 and hustle down the steps.

Run to Franklin Rd by Uncle Julio’s for 10 burpees, mosey to corner of Franklin and Maryland Way for 10 burpees, back to the corner of the lot and Franklin Rd for 10 burpees, and finish at the far corner of the lot for 10 more burpees.

Mosey back to the bottom of the parking deck and repeato the partner exercise back to the top.  Run down and mosey to the pull-up bars at the park.

Complete pull-up and WWII sit-up ladder: 1:3, 2:6, 3:9… 7:21

NMM:  Let’s be very clear about this workout.  It came from Swamp Fox in Charlotte.., at least that’s where it hit me in the face, and I was telling several PAX members about it one day at the RaceTrack.  Big Stick must have thought it was a good idea as he attempted to copy it a few weeks ago.  After reading the backblast, YHC felt it was necessary to do it again.., correctly.  We’ll do it again sometime when Big Stick returns.

The PAX rolled through the workout inspire of lots of Bagger confusion on what’s a flat vs. an incline.  Olan Mills has clearly been wheelbarrowed before as he hustled right up two inclines.  Big Bang eschewed the piggy back method and was running up an incline with Umbrella across his shoulders.  Funyuns appropriately showed good form since he was unable to help the grandparents stack chairs after a 2nd grade concert last evening #recoveryday #t-rexarms.

COT:  Prayers for your brothers dealing with marital concerns.  Be there for those in your life and pray for guidance on ways we can develop strength at home.

Stay Classy,

Toga

Posted on

Royal H Burpee Returns

16 October 2017

PAX: Foggy Pirate, Detention, LifeChamp, Preacher Man, Bagger Vance

QIC: BV

It was a brisk 49* this am as the 5 RedPillers took to the Skunk.  We kept looking for FTTAL and BigStick but at 05:30:01 they were nowhere to be found.

Took off around the Jogging loop, could be Yogging, not sure we made a note of all four corners that would be used throughout our time together this morning.

Oh wait, damn, forgot about the Slaughter Starter:

10 Burpees, 9 Squats, 8 Burpees, 7 Squats, 6 Burpees, 5 Squats, 4 Burpees, 3 Burpees, 2 Burpees, 1 Burpee

Then to the Yogging track…

Rectangle up at the Backstop for Disclaimer and WOR:

All IC x 13 –

SSH, IW, HB, GMA

Explanation of the four corners

R1:

Royal H Burpee Burpees x 5 corner 1

Merkins x 10 corner 2

Squats x 20 corner 3

Reverse Thrusters x 40 corner 4

Rinse N Repeat w slight variation

R2:

Royal H Burpee Burpees x 40 Corner 1

Merkins x 20 corner 2

Squats x 10 corner 3

Reverse Thrusters x 5 corner 4

R3:

Royal H Burpee Burpees x 5 Corner 1

Merkins x 10 Corner 2

Squats x 20 corner 3

Reverse Thrusters x 40 corner 4

R4:

Reverse Thrusters x 40 start ex

Squat Jumps x 20 Corner 1

Merkins x 10 Corner 2

Royal H Burpee Burpees x 5 Corner 3

Mosey to Parking Lot for Flutter Kicks for the 6

Finisher:

Curb Crawl 7s w Merkins

Flutter Kicks, LBCs, Mariah Carey for the 6

5 Regulation Burpees til time

Time

NM: nice to have Detention out from Knoxville this am.  Thank you for joining us.  Pleasure to lead yall this am.  As you can see, it doesn’t take much to have a good Q.  I say that to encourage yall to get out here and Q one day soon if you haven’t done so. Plenty of opportunities to sign up and Q this week and next. Check in with Binary for the excel link.

Bullhorn: discount code for Tough Mudder for 15 Sept 2018 is online…$89

Still room for anyone who wants to join us for GrowRuck05.  Give me a shout if you would like to learn more about the opportunity.

31 Marathons in 31 days with Rob Jones on 7 Nov, check out his website for more details: robjonesjourney.com

YHC,

BV

Posted on

This is 30

PAX: Blackwater, Dr. Smart, Red Skull Bones, D’Mish, Cinderella, Edible Arrangement, Accounts Receivable, Bagger Vance, Walter White, Calf Killer, Floppy Disk, PSL, Dine n Dash, Black Widow, Yard Sale, TSwizz, The Jeweler

QIC: CAPS LOCK

Muggy and 72 met YHC and 17 other red-pillers on the momentous day I entered my 30s.  After some MC re: YHCs Wal-Mart watch’s inability to keep time, the following ensued:

WOR: Mosey down Hogan to the entrance to Sir E. BV with some MC re: YHC’s brisk pace and mixing of Qs.  Qs and YHC’s brisk pace were not mixed, and did not last long.  Hit the bottom of the hill , disclaimer given, and circle up for some

SSH x 20 IC

Willie Mays Hayes x 10 IC

GM x 10 IC

LBACs x 10 front IC

LBAC x 10 backwards IC

THANG:

Pax makes it way back to original AO beginning with 30 monkey humpers followed by 30 Lt. Dans.  Normal mosey to the bottom of the bus loop, plank and wait for the 6.

Once 6 is in, commence man-maker/squat 7s.  One squat at the bottom of the hill, 6 man-makers at the top until numbers are flipped.  Finish squats at the top.

60 seconds of people’s chair once 6 is in from 7s.  Commence another round of 30 monkey humpers, 30 Lt. Dans enroute to the Pavillion.

Once at pavilion, circle up into groups of 3, then line up picnic tables approx 18 inches apart.  Each group  to complete 300 abyss merkins, AMRAP each person until hit 300 reps.  Other pax doing combo American Hammers, shoulder press, SSH, WWI.  In for the 6.

Mosey up and grab a coupon.  30 Overhead presses OYO. 15 dead lifts OYO, 15 squats OYO. Mosey back for some

MARY:

30 flutter kicks IC, 15 Freddy Merks IC, 15 more deep squats IC.

Time

COT

Moleskin: Couldn’t be prouder to be entering my 30s with this group and others.  Made for a truly wonderful start to my day and week, as it always does.

AYE!

CAPS LOCK

 

 

Posted on

I love the 90’s volume 1

PAX: Funyuns, D’Mish,  FTTA, Night Stand, Frugal, Blood Clot, Big Stick, Calf Killer, Caps Lock, Big Bang, Cinderella, Dr. Smart, Blue Mule, Too Tall, Tampa Libra.

QIC: Tampa Libra

Quick circle up with SSH IC X 18

Mosey to weight room to acquire all the 20-30 lb dumbbells (and some kettlebells). Head out to the field.

THANG:

1 person on sled sprints while the group performs a dumbbell circuit until sledder returns.

Sled round 1: 90lbs on the sled for 20 yards push, 20 yards pull back

Sled round 2: 45lbs on the sled for 30 yards push, 30 yards pull back

Sled round 3 was to be empty sled for 40 yards push, 40 yards back (making a total of 90 yards push and 90 yards pull) but for time we modified to a group 40 yard sprint down and 40 yards back.

DB circuit:  Hammer curl, merkin, shoulder press, goblet squat, single arm row, imperial march, lunge, American hammer, 9 cregans (push up, row each side, pop up, curl, press, lunge each leg). I believe we made it through 4 rounds of this, cutting the last set of cregans to 3 for time sake.

Hustle back to the weight room to drop off dumbbells and down to the amphitheater (FTTA renamed the tampa-theater) 3 minutes abs. 55 second single leg low plank, 55 second other single leg low plank, 10 second rest, 60 second high plank.

COT with no announcements, prayer time, finish up in the teachers break-room for coffee and gossip.

 

 

Posted on

Good things from pumpkins

PAX: Foggy Pirate, Fuego, Erector Set, Big Stick, Toga, Venus/Razor

QIC: Toga

5 unsuspecting PAX members and one Q showed up to keep the walls of JTM Middle upright in the gloom.  Here’s how it went down:

Warmup COP: SSH, hillbillies.., usual stuff

Thang: Mosey to the front of the school for quad fest ’17= 20 alternating lunges (4 count) and 30 sec wall sit. 19 alternating lunges (4 count) and 30 sec wall sit.  Continue to 1 lunge and final wall sit.

Mosey to parking lot for high knees, side shuffles, karaoke, and then circle up for Mary= flutter kicks, bridges, pole smokers (vertical and then alternating sides), WWII

NMM:  Isn’t it a bit late in October for that humidity?  C’est la vie.  Quad Fest is always a hoot as the PAX almost immediately sees what they have in front of them.  When the Q asked for jokes to help pass the time during the wall sits, the PAX was graced with the presence of multiple cars arriving to watch the PAX get through the sets.  Was it a drug deal, pumpkin sellers there to make sure we didn’t pilfer a pile, or Venus’ parents?  Many theories were discussed.

Whoever has Q tomorrow, know that the crew from The Skunk did no upper body work.  Game on for tomorrow.

Stay Classy,

Toga

Posted on

DBMS – Donuts, Backpedals, Merkins and Squats

PAX
Donuts (Co-Q), Calfkiller, Dr. Smartt, Cinderella, Black Widow, Frugal MacDougal, Bigs Dick, Jigsaw, Venus, Captain Emilio, Tampa Libra, Nightstand, Binary, Prevac, FNG Hurricane Joel, DMD, CCR (YHC)

Seeing the calendar was open for this am, Donuts and I decided to grab as a CO-Q at the last minute.  16 came out to see what we came up with.  Many did not.  After a worm welcome to FNG Andy Wicke soon to be named Hurricane Joel and some questions on the whereabouts of Chatty Cathy, Foggy Pirate and FTTAL, we got to work with 10 burpees on your own and a mosey up to the east endzone on THE HILL.

WOR
SSH x20 IC
WMH x10 IC
GM x10 IC
Slow and Low Merkins x10 IC
Mountain Climbers x10 IC
WWI Situps x20 OYO

PAX back on their feet for some good old fashioned up/downs. We got in about 15 reps before we were off on a mosey down to the lower field/track.

THE THANG (PART 1)
PAX lined up shoulder to shoulder on the sideline.
Round 1: Burpee broad jump the width of the field, 25 WWI situps on the other side and a 3/4 speed run for 200M around the track when finished. Flutter kicks for the 6 at the starting point.
Round 2: Backpedal suicide. Go to near numbers and back, midfield and back, far numbers and back and finish at opposite end of field. 25 American Hammers OYO followed by a 200M 3/4 speed run around the track. Flutter kicks for the 6 at the starting point.

Mosey up the stairs and back to the east endzone…reigns handed to Donutz.

THE THANG (PART 2)
PAX line up shoulder to shoulder on the goal line. Run to 10 YD line, 10 merkins, backpedal to goal line, 10 deep(ish) squats. Run to 20 YD line, 20 merkins, backpedal back to goal line, 20 deep squats. Repeat every 10 yards with reps matching the number of the yard line you were on. There was some major confusion at midfield when there was no 50 on the turf, but I think the fellas figured it out. This sucked by the way. Chest is not in good shape right now. SSH for the 6 which was also not fun. All in…one more time all you got 100 YDs down and back. Time for 6 minute abs…

MARY
In true Donuts fashion we started with GMs followed by WMH. Freddy Mercuries, Mariah Careys, One-legged Mariahs, Scoripions and pickle pounder stretch with mandatory eye contact all followed. We ended with some short and tall flutter kicks in cadence. Done.

COT/BOM on Football Field
Welcome Hurricane Joel, DMD…a group EH and fairly new CH resident. Great to have him out. Dr. Wisdom and Dr. Jisdom (combo of joel and wisdom for you sickos) were close runners. Continued prayers for the Kemps during their travels.

BULLHORN
First Friday lunch tomorrow at The Cookery on 12 Avenue S. Plenty of room, good food, good mission and great conversation. If you haven’t been, you should check it out. If you have, you should go back.

Get your gear orders in. The only two orders are by Venus and he is starting to think this is a joke. Orders close next week, so go on there and do it now while you are thinking about it. We will post the link on slack again to make it easy.

MOLESKINE
I can speak for Donuts when I say that we both love The Hill. Thanks Frugal for starting this thing and keeping it running so well. Pleasure leading there for the first time today…keep an eye out for Tampa Libra next week.

CHEERS,
CCR+Donuts/The Missionary/D’Missionary/D’Mish

Posted on

That sounds brutal, I like it.

    PAX: see picture + BV + Blackwater…BB might never get posted if I tried to name everyone

QIC: Books-a-Million & Olan Mills

24 unsuspecting HIM did not know what they were getting themselves into this morning, but knew it was going to make them better……but at burpees?!?

WOR:
Short mosey around the parking lot
circle up
SSH x10
Willie Mays Hays x10
Good Mornings x10
Mountain Climbers x10
Air Chair – hold deep squat, air claps in cadence x15 (thanks to BV)

THANG:
Mosey to coupon shed
Slaughter Starter 10 mins
20 burpees / min OYO rest for balance of minute x10
— can’t do 20, do 15…can’t do 15, do 10

partner-up
head to top of the hill…Partner 1 grab coupon on the way

Partner 11’s
partner 1 -w/ coupon runs down the hill, 1 jump squat  (work up)
partner 2 -11 hanging toe touches (work down), flutter kick waiting for partner

Mosey back to parking lot for some sprints and WWI’s

MARY:
Flutter Kicks x30
J-Lo’s x15
Plank and hold
10 Merkins OYO

Announcements:
GrowRuck event in November
Continued prayes for Greasetrap and family

Posted on

Michael Anthony Monsoor 29 Sept 2006 Died

Another HERO WOD awaited the unsuspecting PAX that made the correct decision last night to get better this AM.  Temps were moderate and a little less humid than in the recent few weeks.

PAX: Hi Viz, The Baptist, Bicentennial Man, T Cell, Crawfish, Right Said, BV

QIC: Bagger Vance

Start with a Mosey out of the LARP lot over to the road, side shuffle right then left.  T Claps to Right Said for being the only man blocking the passing lanes during this portion of the WOR mosey.  Transition into Politicians, get to the front of WEM for Bear Crawl and Crawl Bear.

WOR:

SSH x 20 IC

IW x 10 IC

GMA x 10 IC

WMH x 10 IC

LBAC F/R x 10 IC

Thang:

Monsoor goes like this:

Four Rounds

800 M Run (Check)

20 Sumo Deadlift High Pulls (traded for Hallelujah Squats)

20 Burpees (Check)

100 Yard Farmer Carry (subbed in bear crawl, High Skip…BC, Rev Lunge, Crawl Bear, Bear Crawl)

40 LBCs

We rinsed and repeato’d 3x instead of the prescribed 4x due to time constraints.

NM:

Thank you for letting me lead yall at Westeros today.  Hope yall had as much fun as I did.  The point of today’s Q was to honor another Fallen Soldier.  Regardless of your stance on the Flag and sitting v standing, there is no denying that millions of brave men and women have fought to give us our 1st Amendment right to Freedom of Speech.  Too often we forget to honor those who have paid the ultimate price for our Freedoms.

The other point of the exercise today was to partner up for encouragement, to push and to be pushed.  It was dark but there didn’t seem to be much shouldering of the load by PAX 1 that finished ahead of PAX 2.  I find it always refreshing to help my Pardsy with his work set and am grateful when he helps me with mine.  I am sure I could have made it more clear to stick together and to help bear the other PAX burdens.  Comz fail on Qs part!

Great AO with lots of options, please be sure to reach out to others in the area that may be interested in joining.  ABH…

Bullhorn:

First Friday Lunch coming up on Friday at 1130

Warpath 4 coming up on Saturday in Franklin, be sure to hit up Big Bang or Torch for details.

31 Marathons in 31 Cities in 31 Days coming to Nashville on 11/7…a Tuesday if yall can join for some or all it would be great. Check out Rob Jones story here at www.robjonesjourney.com

Please keep praying for Chase and Katie Kemp.  This is a time of transition for them and also a time when the Father of Lies could be lurking around the corner.  I pray that we stay vigilant with them!

GrowRuck05 coming up 17 November weekend.  Let’s shoot to have 24 PAX from Nashville/Franklin sign up to join.  This is a great leadership development weekend.  I am happy to share more with you or you could reach out to Funyus or Hambone.

Be sure to nominate a HIM that is Being that Somebody on the F3Nation.com/podcast site.

YHC,

Bagger Vance

Posted on

Little, Tiny Bells

PAX: Foxtrot, CCR, Funyuns, Brother Outlaw, Big Stick, Binary, Black Widow, Caps Lock, HVAC, Tampa Libre, Tiny House, Kathy, Razor, Capt Emilio, Blood Clot, Cindy, Blue Mule, Toga, Frugal McDougal, PREVAC

QIC: Toga

20 unsuspecting hard chargers posted at The Hill for some fun with weights.  This is what they got:

Mosey to weight room to acquire all the 25 lb dumbbells and any kettlebells less than 45 lbs..  Head out to the usual lifting area.

Big circle for “8 Minutes in Hell” (8MH) kettlebell series: 1 min 2 hand kb swings, 30 sec kb cleans each hand, 30 sec kb snatch ea hand, 30 sec kb clean and press, 30 sec reverse kb lunge ea leg, 30 sec kb single leg deadlift ea leg, 1 min goblet squats, 30 sec single hand kb swing ea hand, 30 sec kb push press each hand

Rest while doing hip extend/press/reach over combo

Repeato 8MH series then make two back-to-back circles for Russian Hammer Convey belt= each group passes KBs in one direction for one minute then reverse.  Put the weights away, say goodbye to Frugal #keymaster, and mosey to football field.

Complete 8, 100 yrd sprints with with 45 sec rest between each.

COT- Cinderella took us out

NMM:  YHC is a big fan of the kettlebell workout, but there was some concern about having enough lower weight bells for the PAX.  Doing that series is not the time to be a hero, and most of the PAX (not HVAC of course) quickly down shifted to a more reasonable size bell or one of the dumbbells.  It’s also mandatory that someone always bring some music to one of these things.  20 dudes in a circle grunting repeatedly gets weird fast, and the smooth stylings of Audioslave help get through that.

Once on the field, the PAX did an awesome job of maintaining a pace on the sprints.  This was important since nobody knew how many we were going to run.., except for Blood Clot who thought he knew.  Fun was had by all!

Announcements:

  • Winter F3 swag packages are coming.  Expect sweatshirts, hot cocoa and snowman building kits, Aunt Bee to model
  • Grow Ruck 11/17-18
  • Franklin CSAUP 10/7= Warpath.., see Blood Clot
  • Prayers for Grease Trap and M on their trip
  • Bring your own mug to any Crieve Hall workouts.., #cheap
  • Come to The Skunk on Mondays

Stay Classy,

Toga