Category: The Racetrack

PAX: Bagger Vance, Uncle Jerry, Ocho Cinco, Soft Serve (Welcome FNG Brock), Olan Mills, Not a Sport, Umbrella, Razor/Venus, Black Widow, Tampa Libra, Faulkner, Iceman, Offshore, Boone’s Farm, Toga (QIC)

Gloom: Sunny and 70

15 posted in the gloom to get a little better this morning, and it went something like this:

Quick disclaimer then circle up in the Racetrack lot for warmarama then mosey to park loop for some Cindy’ish fun= run ten laps around the park stopping at the pull-up bars for 5 pull-ups and 10 merkins and stopping at the back porch for 10 squats and 10 WWII during each lap.  We also broke up the fun with “burpee breaks” of 5 burpees to be executed wherever you are on the course every 3 minutes.

Form up in columns on the field for some old school football “grass drills” = chopping feet with calls to roll right, left, backwards and forward on the Q’s call.  Fun was had by all!

Mosey back to lot for Mary.

COT with Bag of Ants taking us out

NMM:  We’re officially putting the Wood back in Brentwood.  Be prepared when you post at The Purple Cow of Racetrack.

Announcements:

• The Stronghold is starting back next Thursday with more info to follow.
• Look for Iceman to post some Ruck times
• The Battle Plan for Prayer book study starts next Friday, 1/17

Stay Classy,

Toga

PAX: Barney Fievel, Venus, Locust (FNG), Umbrella , Olan Mills, Black Widow, Toga (QIC), Old Hickory, Jerry’s Kids.

9 Posted for a glorious 70 and sunny morning to get a bit better in the Racetrack parking garage. It went something like this:

Mosey to parking lot for brief warmup COP then mosey to the bottom level of the garage for a quick round of pole smokers.  Mosey up the deck to the first ramp to begin execute the following exercises on the ramps and sprint the flats:  lunges, bear crawl, broad jump burpee, crab walk, backwards run.

Execute more pole smokers on the top level and repeat the exercises as we descended the garage.  Then execute one more round of pole smokers.

Mosey to pull-up bars for pyramid to five and back down.  Mosey back to the flag for Mary.

Announcements:

• Keep those that are sick in your prayers
• Reach out to friends that are grieving
• And strongly consider the Nolensville CSAUP in Barney’s post

Stay Classy,

Toga

Bedpan
Not a Sport
Capslock
Black widow
Double check
Leatherneck
Ccr
Jk
Off shore
Loafers
Deck
Venus
BV
Temp: 70ish
Gloom Factor: Moderate

Got a frantic call from Faulkner last night needing a Q sub for today. Naturally, I leapt at the chance to step in and inflict some woggle on the PAX. Turned out my designed Iron Pax Week 0 was welcomed with chagrin from Leatherneck and Offshore, “Man, that’s what we did at Purple Cow on Monday”. Learning from that: 1) Post BB so we don’t repeato the Qs 2) Stay informed on the Slack channels that you don’t always post to as a regular.

Mosey around the Racetrack loop w some side shuffle, high knees, butt kickers and Politicians up to the Valet lot of Brentwood’s tallest building for

WOR:
SSH X 13 IC
IW X 13 IC
SQUATS X 13 IC
IRON CROSSES X 5 IC EA side
SCORPIONS X 5 IC EA side
AL Prom Dates (finishing position) x 13 IC

THANG:
Partner up for BV Classic at The Racetrack…up to the top of BTB, wall sits for the 6, head back down to Holler N Dash as the THANG gets laid out.

Merkin/Squat Combo w 10 Burpee Speed Bump at the Top Six Rounds

Odd Ascents – Merkins
Even Ascents – Squats

5,10,15,20 at each landing

IPR (Indigenous People Run) back to startex.

Hold Plank for 6

Merkin ROF while we waited for PAX to recite:
F3’s Mission
F3’s 5 Core Values
F3’s Credo

Mary:
F Kix x 30 IC
Merkins 5 Sgl Ct
Al Prom Dates x 13 IC
MERKINS X 5 sgl ct
Ola Dolly x 13 IC
MERKINS X 5 Sgl Ct
Beast R/L x 10 IC
F Kix x 13 IC

Time

NMM:
Great work today men. Always a pleasure to lead. Sorry about the confusion with the work this am. Duly noted for next time. Love partnering up, hope yall got to know a bit more about one another.

Don’t forget why we do what we do and how we do what we do…

To reinvigorate male community leadership through small peer led workout groups:

Open to all men
Held outdoors
Free of charge
Led in a rotating fashion of peers
Always ends in COT

We never leave a man behind but we also never leave him where we found him.

Now get out there and share those things with another man in need i.e go EH some Sad Clowns.

BH:
IronPax Challenge begins Monday 0530 @ Detention, Westeros, Purple Cow and The Skunk
Sign up here:
https://f3greenwood.com/ironpax-form/

5 Year anniversary 14 Sept RSVP here:
https://forms.gle/J5aZeYK4mb5LLHia9

YHC,
BV

PAX: Umbrella, Toga, Boone’s Farm, Tiny Dancer, Flying Tomato, Egg Bowl (FNG), 8 Bit (guest star from Cherokee), Razorback, Penny Loafers, Olan Mills, Black Widow, Bedpan, Double Check, Life Champ, Offshore, Deck the Hollis

Conditions: 70 and Sunny

16 redwoods posted to get a little stronger and faster at the Racetrack.  Here’s how it went down:

Disclaimer then mosey around the main park loop and circle-up in the center for Warmarama= SSH, Imperial Walkers, Hillbillies, Cotton Pickers, squat thrusts, scorpion stretch and inverted scorpion

Divide into two teams with Team 1 executing the ‘Cindy’ WOD for 10 minutes= 5 pull-ups, 10 merkins, 15 squats

Team 2 sprints half of the track EMOM

Flapjack then switch back to the same rotation for 5 minutes of Cindy and 5 minutes of sprints.  We had to cut this a bit short to work on some Mary.

Mosey to flag for Mary then COT.

Announcements:  0545 Ruck followed by breakfast at First Watch on Franklin Road (by Kroger) this Saturday!

NMM:  Tiny Dancer said he was excited to get some upper body work this morning, and YHC is not overly sure he provided exactly that.., but who doesn’t need more sprints, right?  Razorback did express some criticism over the Q’s lack of originality in going back to the same rotation of Cindy and Sprints, but YHC never claimed to be fast or creative.  At least he and Umbrella provided Gatorade and Coffee!  Special welcome to Egg Bowl who passed YHC on numerous sprints and 8 Bit who nearly caught Tiny Dancer on their last sprint.

Always a privilege to lead!

Stay Classy,

Toga

Pax: Leatherneck, Venus, Boone’s Farm, Big Bang, Toga (QIC), Offshore

Conditions: 70 and Sunny

Six redwoods posted for a little fun in the early morning sun.  Here’s how it went down:

Preamble then begin “The Murph”.., or a heavily modified version of it.  In this case:

• 1 mile mosey
• 100 pull-ups, 200 merkins and 300 squats broken up into ten sets of 10, 20 and 30 respectively.
• Lots of flavors of merkins were used including: regular, werkins, clerkins, Chuck Norris, archer, Bruce Lee, derkins, irkins
• 1 mile mosey

The crowd rejoiced!

COT with YHC taking us out

Announcements:

• Warpath is back in 2 wks
• BWood area breakfast 2nd F event at First Watch on Franklin Rd, Saturday 0700- see Leatherneck

NMM:  Apparently the F3 Nashville sewing circle was hard at work at BV had informed Grease Trap and Big Bang that a Murph was about to go down at Racetrack.  This didn’t stop Mr Bang as her rolled right from one into the next #WhatThe.  YHC appreciated the support of the Pax as a drive by burrito incident made this event a bit more challenging than usual.

Stay Classy,

Toga