Category: The Boro

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Freshman 15

QIC: Nuggets McPatty VQ -Iditarod Assist at the end
PAX: Nuggets, Iditarod, Airwolf, Schnitzel, NPR, CDL, Aristotle, Sea Gull, 3rd Degree, Mr. Roboto, Grohl, Noble Virus

WOR-Washers/Dryers/Willie Mays Hayes

Freshman 15
Semester 1:
High Knees x 15 Each leg
MT Climbers x 15
Merkins x 15
American Hammers x 15
Lap
Complete Circuit 3X

Mid Term:Broad jumps to the courthouse and back 3x

Semester 2:
Jump Ropes X 15 each leg back & forth
Lectures x 15 Each Arm
Alternating Shoulder Taps x 15
Sumo Squats x 15
Lap
Complete Curcuit 3x

Final Exam: Bear Crawl/Crawl Bear to courthouse 3x

War Baby VQ Nuggets turned over to YHC

Mosey to the Plaza
Burpee Box jumps x 10 OYO
Step ups x 10 Each Leg
Sprints x 8
Irkins x 10
Derkins x 10
Prisoners Squats x 10
Sprints x 4
Burpee Box jumps x 10

Mary:
Flutter Kicks x 30 IC
WWI’s x 10 OYO
Hello Dolly x 20 IC
WWi’s x 10 OYO

COT

Moleskine: Good work and nice VQ by the resident War Baby Nuggets McPAtty. Nice to ha 3rd Degree with us from Nolensville promising to EH his BIL in the Boro. Sign up to Q on the google Doc.

SYITG,
Iditarod

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Deck of Death

Clear and Chilly 38 degrees as 11 PAX chose the DRP and defied death for at least another day. Obligatory warm up lap around the courthouse. Pick up Sea Gull after lap 1. Lunges on municipal side of court house. Toy soldiers on the woodsviking side. Some time during the Toy Soldiers, Scraps arrives and with his best old lady voice says “Won’t you go away you Nazi’s, we kicked you out before. Lot’s of awkward laughs until we realized who it was joining us as our second LIFO of the morning.

Mosey to the plaza out side of the Library

WOR
Good Mornings x 12 IC
SSH x 20 IC
Imperial Walkers x 12 IC
Hill Billed x 12 IC
Tempo Merkins x 10 IC

The Thang
Deck of Death
YHC distributed a newly opened and shuffled deck of cards to the PAX each got 5 YHC only got 4 as we were an odd number for distribution.
Spades=Squats
Diamonds=Merkins
Hearts=Crunches
Clubs=Burpees
Joker=Choose Exercise and reps

Going around in a circle the pax revealed a card and all completed exercise x reps corresponding to number on the card. 1-10 Self explanatory. Jack=11, Queen=12, King=13, Ace=14.
Two jokers were left in. Noble Virus selected 6 Squats for his. YHC selected 7 Burpees. Each time a round the circle we completed 1 lap.

5 laps total
111 Squats
105 Merkins
105 Crunches
112 Burpees

Mosey back to courthouse.

MARY
Flutter Kix
Heels to Moon

YHC Shared some reflections from personal reading this am in James on trials and temptations. Prayed for Pax and others going through trials and temptations.

**Thursday @ MMC Special Turkey Day Workout Yosef/Iditarod Co-Q ** 5:30-6:30AM at MMC

YHC,
Iditarod

QIC: Iditarod
PAX: Scraps, Sea Gull, Aristotle, Grohl, Mr. Roboto, NPR, Schnitzel, Yosef, Noble Virus, Papa Juan

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B. O. M. B. S. in the Boro

11 HIM showed up despite a pending torrential downpour on the radars. YHC rolled up to some MC about the weather/YHC’s encouraging er threatening text messages/new groupme thread. Despite the ominous feeling in the Boro YHC started promptly with obligatory laps around the square.
Lap 1-Normal
Lap 2-Politician
Lap 3-Run/Side Shuffle

After lap 3 picked up LIFO Gambino. YHC sensing the Barometric pressure drop thanks to overly sensitive sinuses and pre-arthritic knees directs PAX to mosey to the parking garage to drop B. O. M. B. S. on the PAX.

Just before WOR Bottom drops out and much MC about YHCs timing on getting PAX to the deck prior to

WOR
GMs-IC x 10
SSH- IC x 20
WMH + BACF x 10
WMH + BACR x10
Squats slow and low x 10 IC

Partner Work: B. O. M. B. S.-Partner 1 runs up first Parking deck level and back while partner 2 completes exercises flip flop until finished.

B-Burpees x 50
O-Overhead Arm Claps x 100
M-Merkins x 150
B-Big Boy Sit Ups x 200
S-Squats x 250

Tclaps to the random guy driving through the parking deck who decided to play the theme song to rocky to encourage us along the we. He wins the day no matter what else happens. Ace said he was a guardian angel as he had disappeared by the next lap.

Mary
Box Cutters x 10 OYO
Ankle Grabbers x 20 OYO
Flutter Kicks x 20 IC
Time

COT

Bullhorn:Get on the groupme thread-We hope it streamlines COM for Boro PAX

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Mountain in the Boro?

QIC: Iditarod

PAX: Yosef, Scraps, Ace, Schnitzel, Dolly, Aristotle, Grohl, Sea Gull, G-String, Air Wolf, NPR

Temp about 50 Degrees. Nice cool morning for the DRPers that denied the Siren call of the Fart Sack this morning. YHC Eluded to a journey to the mountain this morning several MC with wonderment. Many comments about how PAX sleeps with an infants/newborn in the house. TClaps from all around as Aristotle posted with a 4 day old in the house. You can sleep when you’re old/dead. AMI Right. 5 AM Let’s go!

Warm up Lap(s)
Politicians
Bearcrawls
Crawlbears
Side Shuffles
Toy Soldiers all included

WOR (All IC)
Good Mornings x 10
Michael Phelps x 20
WMH x20
Squats x 10
BAC x 10
BAC Reverse x 10

Slaughter Starter-Mt. Dew
YHC gave Pax choice of Stanley Brothers or Willie Nelson I think the Pax was curious and went with Stanley brothers for their rendition of Good Ole Mountain Dew.

Mountain Climbers for duration of the song-1 Merkin for everytime “Mountain Dew” was sung.

Mosey to the newly built Parking Deck adjacent to the square since there are no mountains in Murfreesboro unless you count the trash mountain out in Walter Hill.

The Thang
Deconstructed Burpees and the Parking deck
Each level PAX performed on exercise of the deconstructed Burpee.

Level 1-Squats
Level 2-Thrusters
Level 3-Merkins
Level 4-Sqat Jumps

Crunches or Freddy Mercuries for the six.
Rinse and repeat-Pax completed 3 rounds reps of 10-8-6.
YHC ended workout 7 mins early at parking deck for prayer time for our City in light of the protests that are planned on the Square for Saturday.

Many pax prayed for unity, safety, and Love over hate in our city. Keep praying men!

COT then dis miss only 5 min over time with additional prayer.

Thankful for you guys,

Iditarod

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1 Large All the Things from Papa Juan’s

QIC: Papa Juan (HIM)
PAX: Aristotle, Schnitzel, Scraps, Ace, Yosef, Mr. Roboto, Air Wolf, NPR, Iditarod, Gambino (FNG)

11 Unsuspecting PAX were treated in the cool sub 50 degree gloom to Papa Juan’s Large hand tossed with all the things. Papa Juan had cooked up a 15 station beat down that included the following stations:
Squats
Deeps (Dips for the uninitiated)
Lunges
Pushups (Merkins)
Shouder Presses W/ DBs
Run (to the hotlly debated statue)
Star plank
Crunches (LBCs)
Curls (For the Girls)
Burpees
Leg Raises
Deadlifts
Superman
Rest Station
Papa Juan instructed the Pax to work with all you got for 45 seconds and then 15 seconds rest/transition to next station after recording reps where applicable with chalk he’d provided at each station. Second round try to meet or bet your previous round. After two rounds pax was sufficiently smoked and many gagged after an apparent early am cleaning of a grease trap or releasing of a septic tank or something nearby.
4-5 mins of around the world choose your own ab exercise from each pax until time was met.
Tclaps to Papa Juan for using the google DOC to sign up and grabbing the Q unsolicited. Grateful for your leadership and initiative. And to FNG Gambino getting involved early introducing the PAX some exercise that definitely helped my SI Joint.
COT: Prayers for our PAX Air Wolf requested prayers for interview this week.
See you in the gloom,
The Boro Scribe

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Good Morning Vietnam

QIC: Air Wolf

PAX: Airwolf, Sea Gull, Iditarod, Dolly, G-String, Papa Juan, Scraps, Woodshed, Ace, Schnitzel, Grohl, Mr Roboto, Aristotle

Warm Up Lap
Stretch OYO

The Thang
1 Mi run Courthouse to Oaklands
Spiderman Crawl/Pushups to All Along the Watchtower in intervals
Descending Circuit Start with 7 Work down to 1 Squat Jumps, V-Ups, Push Jacks.
200m run each circuit
1Mi run back to courthouse together as PAX

COT: Air Wolf shared about need to be devoted to Christ over ones political views regardless of what personal bent was. prayer for pax.

Iditarod translated this message for Air Wolf with some emphasis added.

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LOOOOOOONNNNNGGG Mosey

October 3, 2017

QIC: Iditarod

PAX: Yosef, Aristotle, Woodshed, Papa Juan, Grohl, CDL, NPR, G-String, Scraps, Dolly (FNG), Air Wolf (LIFO)

In the mood for something different YHC decided for a change of scenery.

Obligatory lap around the courthouse scanning for stragglers.  Only Garage BARRE practitioners in sight.  Extra long mosey down main st with a couple of stops for various warm up exercises along the way.   Mainly squats.

Stop at field adjacent to CMS for …..

WOR

SSH x 10 IC

WMH x 10 IC

BAC x 10 IC

RBAC x 10 IC

Imperial Walkers x 10 IC

Hill Billies x 10 IC

Squats x 10 IC Slow and low

Mosey to playground near the Presbyterian Church-AKA the nearest unguarded swingset to the Boro AO

The Thang:

Swingset thrusters x 10 OYO

Dips x 10 OYO

Merkins x 10 OYO

Rinse and Repeat 3 rounds

Swingset thrusters x 10 OYO

Lt. Dans x 10 OYO

Dips x 10 OYO

Rinse and Repeat 3 rounds

Long Mosey back with multiple stops for Squats of varying number in cadence and not IC.  Pax mostly thankful no Monkey Humpers were involved.

MARY: Around the world pick your own ab exercise.  Only made it halfway around before time.  Several pax neglected instuctions to keep count below 20 for selected ab exercise.

COT: Payer for PAX and for Leadership in our homes and communities.

Moleskin:  Welcome FNG Dolly  whom YHC mistakenly called out upon arrival “Are you wearing Khaki shorts.”  They were indeed khaki in color.

 

 

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Sonic the Hedgehog’s workout

Q: Yosef

PAX: Aristotle, Mr. Roboto, Jack, King, Ace, Iditarod, Schnitzel, Black Lung

The Sandman must have made the rest of the Pax very comfortable fartsacks. Made for a small PAX to post.

Warm-o-Rama: 1 lap around the lot straight up, lap 2 required everyone to face North until the lap completed. Made for side shuffles on the ends, politician up the back stretch.

Side straddle hops x20 IC

Willie Mays Hayes while doing forward and backwards arm circles x10 IC each direction

Tha Thang: Iditarod was fresh off his anny celebration, which involved a lot of strength, but not much cardio. Since Aristotle had recently Q’d a Mario workout, Q felt like his childhood hero, Sonic the Hedgehog, needed to be honored as well.

Sonic wasn’t just naturally a fast hedgehog though. That requires a smoker of a workout.

Mosey across the parking lot to the Corner of Pain, for a Circle of Pain.
Introduced PAX to Sonic’s difficult workout, time limitations did not permit the SuperSonic workout.

20 sec high knees, 20 sec mountain climbers, 20 sec burpee.
30 sec of rest, rinse and repeat x10

Mosey across the lot to a different corner and explained that Sonic never defeats Dr Robotnik by himself, Tails is always helping out.
PAX paired off and completed 100 Merkins, 200 air squats, and 300 side straddle hops. While one partner worked on the exercise at hand, the other ran suicides to the tune of the street lights. Partners switched at each completion of a suicide.

PAX was sufficiently smoked and sweaty, and ran one minute long.
COT and BOM was brief, Q reminded PAX that as much of a hurry as we want to get in, and life is moving at Sonic speed, slow down and focus on other around them. Serve and love and develop those relationships. Prayed out.

BULLHORN: Tuesday workout is up for grabs. It doesn’t hurt near as much when you get to tell everyone what to do!
Airwolf could use a few more volunteers at Greenhouse oil change Day. Give a shout out today if you can help or want to learn.

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Iditarod 1yr F3 Anniversary Q

QIC: Iditarod

PAX: Scraps, Schnitizel, Yosef, Aristotle, NPR, Black Lung, Mr. Roboto, G-String, Wood Shed, CDL, Sea Gull

A dirty dozen gathered this AM to celebrate 1 Year anniversary of YHC’s first post.  We paid homage to Polaroid from F3 Raleigh.

APB: Where’s Papa Juan, Long Relief, Godfather, Nadal, Ace, Alfonso, Anchor, Air Wolf, Wall Street, Big Worm and Pharoah.  I’m sure I forgot some.  A couple I know where you are.

WOR

Obligatory 2 Laps around the courthouse

GMs x 12 IC

WMH + BAC x 10 IC

WMH + BAC-Reverse x 10 IC

Imperial Walkers x 12 IC

Mountain Climbers x 10 IC

COP for Musical tribute to Polaroid who is planning a return trip to the Boro in November-To Wyclef Jean’s-Gone till November-Squats during verses-During the Chorus  Merkins for every November sang by Mr. Jean himself

YHC asked the PAX to Partner up

P-Patty Cake Merkins-Partners start in opposite directions around the courthouse Evrey time they meet 10-Patty cake merkins.  Merkin and when in high plank position exchange high five- 4 Sets of 10. Mosey to future site of Green House Ministries.

O-Ollie Norths-Fireman’s carry partner length of future site.

L-Lt Dan’s the entire length of the current Greenhouse Ministries Parking lot.

A-Awesome-A reprise of the Everything is Awesome Burpee challenge-Overhead arm claps and one Burpee for every Awesome sang.  Everything is Awesome-Tegan and Sara from the Lego  Movie.

R-Randorama-20 Monkey humpers IC, 20 Dips OYO, 20 Irkins OYO, 20  Bulgarian Splits Sqauats IC

O-One legged Burpees-6 One legged Burpees-(YHC started to notice the  time dwindling fast here.)

I-Indian Bear Crawl-Pax formed line head to to in plank position from the 6 Pax Bear crawls to front until all have participated.

D-Drying Cockroaches-10 OYO

Mosey Back to the Square

COT

YHC Shared extreme gratitude for relationship with Polaroid when he was in the Boro acknowledging that even though Polaroid sought YHC as a Elder/Mentor YHC gained just as much from the relationship.  Prayed for Polaroid prayed for Pax to develop relationships where the y could give away what they know and help other men.

 

Bullhorn-Hit up Air Wolf if you want to help with oil changes at the Greenhouse Ministries on Saturday.  He needs to know something by Thursday I believe.

 

NMM
I can’t describe enough what F3 has meant to me and why I want to see it grow in the Boro.  Over the past year I have seen men ask for prayer for their marriages, families, sick loved ones.  I have been picked up when I was struggling early on by fellow PAX like Blue Mule.  I have been challenged to lead by the likes of Funyuns, Bagger, and CCR.  So many more of the F3 Nashville crew especially in the Shire have challenged and pushed me in some way and desire to see that happen in the Boro and to see it affect other men.  Not to mention my Dr. the last time I had a check up asked what are you doing differently because he noticed improvement in overall health that he wasn’t sure I’d ever achieve because of genetics.  Keep challenging each other Physically, Mentally, Spiritually. Always be head locking. ISI

Thankful for the PAX and thankful to lead,

Iditarod

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It’s Not About You

Why do we post Back Blasts?
As my dad would have said to me when I was a kid, “Because I told you to!” Obviously, that didn’t work for me then and it doesn’t work for us now as GAM, grown ass men.
I have been thinking a lot lately about the importance of the Back Blast coming off the Memphis launch, a host of new and reworked AOs and a great Nantaan call recently.
As I understand them, the Back Blast is the following:
  • A recap of the workout
  • A place to recognize those who posted
  • A way to track numbers and growth
  • A way to commemorate a break through
  • A way to commemorate someone splashing merlot for posterity
  • A way to make announcements
  • A way to document new and different exicon from the PAX
  • You’re a leader and part of Qing a workout is writing the BB
I’m sure there’s more on that from DREDD & OBT in Freed to Lead but I can’t get my hands on it right now.
All the above is great and I wholeheartedly agree with #1-8 and with the Nantaan of the Nation and the Great Weasel Shaker at WWHQ in their excellently penned Freed to Lead (which I still can’t find). But to me, the real reason we post the BB I realized today when I got a text from country code +44. At first glance I thought it was spam. Upon further inspection, it was from the one and only Scribe of F3Nashville Faulkner. So, without blabbing on, here’s what he wrote (I edited the very end)
“Been doing three F3 workouts a week by following the backblasts. Off days I run 4 miles. Miss the camaraderie and spiritual support. Tell everyone I said hey. Praying for those mentioned in backblasts, particularly the Kemps. Glad to see how F3 is growing … In this pic, I just finished Edible Arrangement’s latest Qed workout. The park I work out in mainly behind me. Hope you’re well.”


The title of this post is from the people at GoRuck.  I was constantly reminded of this over the past weekend in the 9-11 Memorial Ruck.  Ultimately, the BB isn’t about us being too busy, too lazy or too indifferent because it’s not about us and how we feel about posting the BB…it’s what someone else gets out of it.
So if not for #1-8 and for F2L, do it for the Faulkner’s, the Rooms2Go and others that find themselves DR for an extended period of time and that miss y’all, that miss F3Nashville and miss the 15 Burpess every minute for 10 minutes from that jerk Funyuns!
YHC,
BV