Category: Nashville

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Welcome to DBags. What are you having?

6 hard workers showed up for a Labor Day celebration unlike any other.  Here’s how it went down:

Grab coupons and mosey to back of school for warmup COP: SSH, Imperial Walkers, Don Quixote, Hillbillies, merkins, scorpion stretch, bridge and reach

Carry coupons to tennis courts for Triple Check fun.  Teams of three rotate through three exercises three times.

Round 1:  P1 people’s chair, P2 kb swings, P3 run, repeato x3

Round 2: P1 balls to the wall, P2 alternating kb press, P3 bear crawl, repeato x3

Round 3: P1 balls to the wall, P2 dumbbell burpees (drop, merkin, stand, press), P3 bear crawl, repeato x3

Round 4: P1 hold legs 6″ off the deck, P2 kb high row, P3 run, repeato x3

Timed, ascending 10 yrd shuttle run: PAX lines up at tennis court net and runs to the baseline.  That is one.  We started with 5 in minute one.  Then 6 in minute 2, 7 in minute 3…  You are out if you don’t complete the run segments within the minute.  16 was the last attempt (see below).

Mosey back to flag for quick mary and COT.  YHC took us out, and please keep Headstud’s family in your prayers as they had a lot of flood damage from last Friday’s heavy rains.

NMM:  YHC got more than a bit panicked when there appeard to only be four contestants for the day.  Four is not a magic number when you’re trying to do triple checks.  Thankfully two more players showed up at the last minute.  It’s also fun to bring some different moves to a workout.  Triple checks, balls to the wall, and the timed shuttle run seemed to be real crowd pleasers.  Headstud asked somewhere around minute 8 where this was all going so he could get “mentally prepared.”  After we got past ten everyone understood the reality of more work and less rest on each rep.  Nearly everyone was out at minute 15, but Big Stick got it completed and had to immediately start 16 while the rest of us were doing abs.  He was not successful, but the record currently stands at 15 for our next attempt.  Solid work Big Stick!

Post COT discussion was all over the place.  What started as a discussion of skinny jeans, man-scaping, and work ended with Fox Trot’s new business venture.  Yes, he’s opening a new coffee and vintage record shop to be called “DBags.”  He’s taking orders for the first shirts= “Get T-Bagged at DBags.”  Investors welcome!

Stay Class,

Toga

QIC: Toga

PAX: Leatherneck, Fox Trot, Big Stick, Toga, Fuego, Headstud

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5 Minutes of Fun #notwhatshesaid

QIC : Olan Mills

PAX: Big Stick, Cinderella, Foggy Pirate, Leatherneck, Venus,  Black Widow, Too Tall, Chum, Funyuns, Life Champ, Greasetrap, Edible Arrangement, Doggystyle (FNG), Umbrella, Headstud

Nice 68° start to our day.

Mosey to LBMC parking lot. Disclaimer.

WOR:

  • SSH x 15
  • Good Mornings x10
  • Willie Mays Hays x10
  • Baby Arm circles x10….Reverse x10

Thang:

Hustle over to the base of the parking garage stairs and count off 1, 2, 1, 2….

1’s start with 5 minutes of Mary

  • Freddie Mercury x1 min
  • Flutter Kicks x 1 min
  • American Hammer x 1 min
  • Mariah x 1 min
  • LBC’s x 1 min
  • Head for the stairs

2’s start with stairs…some may or may not have hit every stair

  • Hustle up the stairs…25 Carolina Dry Docks at the top
  • Hustle to other stairwell…25 Burpees
  • Bottom of stairwell…25 Derkins, 25 Aerkins
  • Hustle back over to starting position and commence 5 minutes of Mary

Rinse & Repeat with 20, 15, 10 reps

It was a pleasure to lead you guys.

I’d be happy to Co-Q with anyone who hasn’t led before but is interested!

Please keep the Kemp’s and Chum’s dad in your prayers.

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Welcome to Love Hill

QIC: Toga

Pax: Bagger Vance, Floppy Disk, Funyuns, Foxtrot, Tortoise, Grease Trap, Cowboy, Venus, Vegemite, Toga.., and at least 13 others

23 strong posted for a perfect morning at Sir Ellington’s.  Here’s how it went down:

Mosey up the hill to the central parking lot.  COP: SSH, Don Quixote, Imperial Walkers, hillbillies, merkins, scorpion stretch #crowdpleaser

Mosey to the foot of the hill at the Hogan Rd entrance and begin Love Hill= partner 1 runs up the hill to the Moss Building and returns to partner 2.  In the mean time, partner 2 executes lunges up the hill, and the team keeps his progress.  Switch roles then switch to broad jump burpees for round 2 and bear crawls for round 3.

All in for merkins and abs: flutter kicks, close grip merkins, leg raises, archer merkins right, archer merkins left, scissor me Xerxes, wide grip merkins.., maybe something else.

Return to the bottom of the hill for.., you guessed it, Love Hill 2.0.  Same format with reverse lunges, crab walk and bear crawl.

Mosey back to the flag for ~3 minutes of SheHateMe= 10 2-count lunges, 10 burpees and 10 merkins, rinse and repeat till time expires.

NMM:  YHC figured it was time to dust off the Q shoes and give it a try here in Nashvegas.  Sir Ellington certainly gives you a lot of options, and the hill circuit is a long time favorite.  There was some initial discussion of the virtues of the scorpion stretch and the blissful sounds of YHC’s cadence.  We’ll await reports on how that works out in respective bedrooms.

Who was it that heard the call of nature during Love Hill round 2?  He may be the smartest member of the PAX out there.

Thanks to all of you for providing an F3 community in our family’s new home!

Prayers for those in need of healing, those coming home and the people of TX in need of a home.

Stay Classy,

Toga

PS:  YHC’s phone required a complete rebuild this morning and caused me to lose the recording with the names.  Feel free to add them in comments.

 

 

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Get Back Up

PAX: Bagger Vance, Leatherneck, Big Stick, Too Tall, Cinderella, Foggy Pirate, Yard Sale, Head Stud, Olan Mills, Toga, Venus, Buchanon (F3Cleveland), Funyuns (QIC) (Cobains to the one PAX whom YHC is forgetting)

75* and humid

5:30 AM- Mosey to the LBMC parking lot for COP:  GMs, BKs, BACs f&r, APs, SCs all x 10 IC. Happy Jacks x 5, Burp Jacks x 5

The Thang:

Mosey to curb for tempo clock merkins (12 o’clock, 3 o’clock, 6 o’clock, 9 o’clock) x 10 each position

20 toe-taps (both feet=1) into 5 burpees. R&R x 5.

Mosey back to parking lot for escalating 4 corners. C1- 10 burpees, C2- 10 burpees, 20 CDDs (dry docks), C3- 10 burpees, 20 CDDS, 30 Squats, C4- 10 burpees, 20 CDDs, 30 squats, 40 FKs (1,2=1). Run C1 to C2, Bear crawl C2 to C3, run C3-C4, crawl bear C4 to C1.

20 ASTs on the curb

Partner up for 7s (6-1,5-2, etc.).  CDDs and diamond merkins. Partner wheel barrow out 5 parking spaces for CDDS, flap jack partners, wheel barrow back to beginning for DMs. This was fun!

Back to curb for 20 TTs and 5 burpees.

Mosey to park. Keep partners. P1 holds pull-up (chin above bar or arm straight) while P2 sprints to path and back (approx 20 yards). Flap jack. 5 rounds! (Big Stick made YHC do 6 rounds)

Mosey back to NLPs parking lot for Mary

Mary: 10 butterfly sit-ups OYO, 30 LBCs IC, 30 Hello Dollys IC, Laney Lou for 45 seconds

COT/BOM

NM: Great work! Remember Kemps and Wallaces. Convergence 9/11. Grow Ruck 11/17-18. Love God, Love your family, Love others!

SYITG,

Funyuns

 

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Century Club 2.0 at DETENTION

THE PAX
D’Mish, Black Widow, Yard Sale, Grease Trap, Edible Arrangement, Faulkner, Cinderella, Dupree, Ludwig Von Osh Kosh, Boudin, Dine n’ Dash, T-Swizzle, Calfkiller, Yoder, Tidy Cats, Venus (the female razor), Too Tall, Blackwater and CCR (YHC)

After we made it through Sunday evening with the Detention Q slot still open, I decided it was time for the next installment of the Century Club. I have no idea the temp or humidity, but I do know that I started sweating like a pig 2 minutes in.

Mosey around the back of the school to the pavilion. Apologies to my man Cinderella for the rolled ankle…gotta watch out for those sink holes back there.  Circle up under the pavilion for some SSH, WMH, GM, Hop Kicks and slow and low merkins.  All in cadence…all 10 reps.  Mosey to the parking lot for the main event.

THE THANG
Century Club 2.0
At the last minute, I decided to change things up a bit. Rather than the more regimented Century Club 1.0, I decided to make this a little more free-flowing.  It took Calfkiller and Yard Sale a little while to warm up to it, but I think they were good by the end.

Here is how it went. Perform 100 reps of 10 different exercises (listed below).  The only rule is that you cannot rest in place.  Once a PAX was ready for a break, they were to run across the parking lot to the opposite arrows and resume their reps until they reached 100.  PAX were free to break it up however they saw fit.  Seeing that almost all PAX had deferred their Burpees until the very end, we switched to mandatory burpees when the clock struck 6:11am.  Three minutes of burpees, 1 minute of mary and we were done.

MOLESKIN
A couple thoughts on this. First, NO ONE finished.  Not even close.  I learned that Mountain Merkins (new exercise) are terrible and quite possibly worse than atomic merkins (introduced during Century Club 1.0).  100 of them took up a good chunk of the morning.  With a few tweaks, I think this modified version will be back.

After a few announcements, prayers for Cinderella’s daughter during her surgery, Kemp family, etc… Faulkner asked if he could close us out in prayer.  He probably in the middle of his relocation to London as we speak.  He had some great words for the group and will certainly be missed.  Open invite to crash his pad if anyone is passing through downtown London.

A pleasure as always…be sure to sign up to Q to avoid the Century Club coming back anytime soon. F3 does not work without everyone doing their part to lead.  I am always game to co-Q or assist in any way I can with a VQ.  I know many others feel the same way.

Until next time,

CCR

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The Hill – 8/10/17

Today was the first official launch of The Hill. It takes place at Franklin Road Academy – come on out!

Pax: Frugal (Co-Q), DMish (Co-Q), Binary, Black Widow, Cinderella, Spring Break, Grease Trap, FNG Ramses and FNG Buffalo Bill

Mosey to Football Field
Warm-O-Rama
SSH x 20
Willie Mays Hays x 10
Good Mornings x 10
Squats x 10
Forward BAC x 15
Backward BAC x 15
Overhead Press x 15
Merkins x 10
WWI x 10

Mosey to Amphitheater, partner up, and grab dumbbells for each group

Partner One: Dumbbell Bent Over Rows
Partner Two: Run Quad Loop

Partner One: Dumbbell Curls
Partner Two: Amphitheater Jumps x 5

Partner One: Dumbbell Triceps Kickback
Partner Two: Step Ups x 25 each leg

Partner One: Weighted Goblet Squat
Partner Two: Dumbbell Farmers Walk

Partner One: Dumbbell Shoulder Press
Partner Two: Mountain Climbers x 50 each leg

Partner One: Merkins
Partner Two: Run Quad Loop

Partner One: Weighted LBCs
Partner Two: Bear Crawl to Stairs, Lieutenant Dans Back

Partner One: Dumbbell Stiff Legged Dead Lift with Shoulder Shrug
Partner Two: Run Quad Loop

Return weights, mosey back to parking lot with a all you got sprint to the top of the stairs.

Circle of Trust

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Glad He’s Leaving Early

QIC: PreVac (VQ)

PAX: Binary, Funyuns, Calf Killer, Grease Trap, Too Tall, Yard Sale, Spring Break on Ricky lake, Chum, edible arrangement, big stick, CAPSLOCK, Tidy Cats, foxtrot talks a lot, TOGA, Cowboy, Vegemite, Venus, El Maestro, PreVac (VQ), Bagger Vance

Bitterly cold as the 21 red pillers this a.m.

Quick Mosey around upper lot and back

Side straddle hop, Willie Mays Hayes, good mornings

 

THANG:

25 Merkens every three minutes while running in between sets

South on Marchant up towards the Ag Center for the first set of Merkins in Ag Center parking lot…

Second set of Merkins around the loop towards Ellington mansion…

Third set of Merkins halfway up the hill loop

Mosey down the grass hill towards the Lilly pond

partner up in ones and twos…

PAX 1 AYG to top of Hill while PAX 2 waits flapjack 3X

PAX 1 politician up the hill I’ll PAX two waits flapjack 3X…

PAX one wheelbarrow uphill with PAX 2 flapjacks 3X…

PreVac out

BV takes over
Mosey back to parking lot for Duckwalk in the first two stalls then crawl bear the next six… Mosey around to the brick wall in the middle of the parking lot and grab some off for the six…

Head down to Playground for partner pull ups and squats 50 X each team

Stay with your partner in the stalls for sevens of Burpee’s and plank jacks… PAX one begins Burpee’s while PAX 2 hold people’s chair…

Three MOM:

Laney Lou X 13 IC
Superman x13 IC
Beast left leg x13 ic
Beast right leg 13 XIC
Plank progression one minute

Time

NM:
great group of guys out again this morning. Awesome to have PreVac take the reins on his VQ. It was a run smoker for sure but we did get some upper body in as well. Chum & SBORL heading up a strong contingent of Hates.

BH:
>Continue to keep the Wallace and Kemp families in your prayers.
>>FRA AO on Thur am
>>>JT MOORE AO BEGINS 14 AUGUST
>>>>Memphis launch on 19 August
>>>>>Give2Give http://f3nation.com/2017/07/29/give2give-august-1-31-2017/

BV for PreVac Out

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Floppy’s Title Here

*Detention – 7/31/17*
*QIC*: Floppy Disk

*PAX*: Yard Sale, D’Mish, Ludwig von Oshkosh, En Fuego, Red Bag, Grisham, Due Process, Leatherneck, Accounts Receivable, T-Swizz, Tidy Cats, Bagger Vance, Edible Arrangement, Too Tall, Dupree, Spring Break on Ricki Lake, Foggy Pirate, Dine ‘N Dash, Wet Noodle, Dry Rub – FNG, Boudain – FNG, Venus – FNG, Vegemite, D-List, Floppy Disk

Disclaimer
*Warm-O-Rama* (all IC)
SSH x20
Windmills x15
Good Mornings x15
Butt Kickers x15
High Knees x15
BACs F x10
BACs R x10

*THANG*

Rihanna – This Is What You Came For – Plank Jax and Mtn Climbers for duration of song. Every time she says “You” do a merkin and Plank Jack.

PAX fall in to two lines. Indian Run from CH parking lot to corner of Hogan and Marchant. Various exercises while waiting for the six.

Backpedal up Hogan hill approximately 100 yards, resume regular mosey to Crievewood Baptist parking lot. Various exercises while waiting for the six.

7’s – All Burpees! Run up/down parking lot hill between.

Mosey back to CH playground for 3 sets of:

10x Pullups
20x various Merkins (regular, Irkins, Derkins)
10x big boy dips or 20x bench dips

Mosey back to start, circle up for a little bit too much Mary.

*Mary*
Ola Dollies x20 (IC)
Crunchy Frogs x20 (IC)
J-Lo’s x20 (IC)
10x Hand-release Merkins (OYO)
20x Bridge-style Mariah’s alternating regular, right leg on left knee, left leg on right knee (IC)
Alternating Shoulder Taps x20 (IC)

Welcome FNG’s Dry Rub, Boudain and Venus!