Category: Titan

March 27, 2019

Gloom: crisp clear and above freezing

PAX: Badboy, Crablegs, Davinci, Harveyupdyke, Panhandle, Parksandrec, Porcelain, Princessaurora, Reveille, Vector

QIC: Crawlspace

Warm up: quick jog around/ through the park, good mornings, Willie Mays Hayes, squats, lil baby arm circles, air presses, etc…

Work: Dora 1,1,2,3: One PAX bear crawled/lunged to the community center then jogged back to swap with working PAX. Work:

• • • 100 Pullups
    • 100 Merkins
    • 200 lil baby crunches
    • 300 Squats

Mary: After work we hit the soft mulch of the playground for Mary. Work included American hammers, heel tags, leg raises etc…

COT: We early wrapped for an important message led by Porcelain concerning the serious issues surrounding depression and the effects it has on us as men as well as the people we love and care for. Several brave PAX had the courage to share and open up on some personal experience with these challenges. It was a great opportunity to remind everyone that we are here for one another and to of course reach out to any one of us anytime.

I couldn’t be more impressed with you all and it is always my pleasure to lead you!

SYITG,

YHC Crawlspace

March 20, 2019

Gloom: crisp / low wind

PAX: Apgar, Badboy, Brotheratlaw, Ccr, Crablegs, Cunninglinguist, Floppydisk, Harveyupdyke, Hiviz, Princessaurora, Porcelain, Pumpkinspice, Reveille, Rightsaid, Rocketleague, Studio42, Trapperkeeper

QIC: Crawlspace

Warm up: quick jog around/ through the park – Willie Mays Hayes, circles, good mornings, side straddle hops, squats, etc…

Work: teams of 3 PAX each rotated taking turns between bearcrawl+throwing cinders blocks (while traveling towards Parthenon), burpees+lunges (next to block man) and running to the Parthenon and back to the block man. (all this from mid field parking lot)

FUN: tennis ball tag in the parking field  – three PAX were “it”, everyone else ran! 15 side straddle hops if you were tagged or hit with a tennis ball. If you threw and missed: 30 side straddle hops. After 3 tags you pass the ball.

Mary: After some fun we hit the dirt for some pass the buck ab work.

COT: Everyone is getting excited for the Scorpion this Saturday!

SYITG,

Crawlspace

15 HIM braved the cold this morning for a run heavy special.  The gloom factor was high but the temperature was low at 21 deg F.

PAX: Fred Said, Porcelain, Wendell G (from F3 Raleigh), Lockbox & Turbo from 4:13 thanks to BV and the clown-car, Trapper Keeper, Brother At Law, Craglegs, Bicentennial Man, Bad Boy, Cunning Linguist, High Viz, and YAC TheJeweler.

Warm-o-rama: The disclaimer was given briefly after we started jogging… we took a lap around the big green space (let’s call it the Hulk from now on) for a 600m warmup jog.  Circle up by the memorial for some stretching: 20 SSH, 10 WMH, 10 Hill Billies, 10 BAC (F & R), 15 Air Presses.  Mosey onto the 1 mile loop track for the following.

The Thang: 800m, 700m, 600m, 500m, 400m, 300m, 200m, 100m count down with 80, 70, 60, 50, 40, 30, 20, 10 reps  in between.   The exercises were as follows: 80 SSH, 70 Air Presses, 60 LBCs, 50 Squats, 40 BACs, 30 Merkins (diamond, wide, regular), 20 kicking the moon, 10 burpees.

Mary: We did the last 100m or ~150m to make up for lost distance earlier,  on the field and ended close to where we began.  30 seconds of American Hammers in the middle of the field.

After your YHC almost lost the breakfast he had yet to eat, we counted off with 15 total HIM.  BV gave a few announcements, we have a Nashville CSAUP coming up, and a TT this weekend at Rose Park at 2pm.  It was great to have the men, Lockbox & Turbo, from 4:13 strong, they really showed a lot of heart and grit!

It was a pleasure to lead and be lead by this great group of men.

~TheJeweler

High 30sF and starting to get some good BMNT light.  15 total pax.  QIC: Porcelain proudly stepping in for the workout before the Q Source LDP on the King.  Pax: the Count (WL Chattanooga mucho respect 60), Reveille, PA, Bad Boy, Brother At law, Tiny Dancer, CCR, Hot Route, Right Said, Vector, Studio 42, Crawl Space, Crablegs, BnB.

Brief disclaimer then mosey with shovel flag up and through the Parthenon to the ellipse.  Warmarama: 30 ssh, 10 wmhs, 10 good mornings, 20 merkins, 20 squats.  Workout explanation.  The King is comprised of a man accelerating his physical fitness.  That fitness can be judged by the factors of 3S2T: speed, strength, stamina, toughness (physical), and toughness (mental).  Coupon circuit on the fundamentals chasing the quickest or most reps man to get right.

The thang: moseyed over to porcelain’s pre positioned vehicle near the ellipse and unloaded all weights to the rear of the Parthenon.  Moleskin: this format was great once it got going but was slow to begin with the off load and set up.  Next time I need to EH a passenger to help off load early then stay by the equipment while I bring the rest of the group over.  Forgot the speaker but Bad Boy obliged to run back and get it while PA and team removed a bumper plate that would not fit on the bar.  Walked down the line of each station set up to explain rotation.

Station Circuit based off of 3S2T for the King.  Q’d up a playlist set to a 3 minute timer all exercises were for as many reps as possible.  The new mosaic dragon sculpture at the base of The Parthenon helped enhance the sound and ambiance.  With numbers stations were singles or pairs.

1. Speed-Ellipse Run

2. Strength-135# thrusters were a bit aggressive so modified to deadlift.  Squat hold alternate for a pair.

3. Stamina-jump rope.  Alternated with Squats for a pair.

4. Toughness mental.  Crawl bear stairs.  Reverse bear crawl up the Parthenon stairs then mosey back down.

5. Toughness physical.  Wall ball or passes with large 20# medicine ball.

6. Toughness mental.  Balls to the wall handstand merkins.

7. Toughness physical- farmers walk up the Parthenon stairs and back with 5 gallon buckets of sand.

8. Stamina- kettlebell swing with 25# or 50#.

9. Strength- overhead press with 45# barbell.  Remaining bumper plates that did not fit were available for pairs.

Made it all the way through 9 stations then moseyed with coupons back to Porcelain-mobile to stash.  Not enough time for Mary on return despite Roxanne beginning to play.  Circled up for COT in the Ellipse.

COT: the Scorpion 23 March 0600 CSAUP is all about pushing your stamina and toughness. TAPs for Count’s friend having Heart valve surgery and brother Bob fighting with bile duct cancer.  Also, Studio 42’s dad, Roger, suffered a heart attack recently and is in recovery.

5 continued to 3 bros coffee for contnuation of Q points from the King.  43 feet podcast is a great resource.

10 men woke up this morning and said “Dang it’s cold, and is it snowing now?” and still came to Titan.  Love it.

When: 01.30.2019 5:30 AM

Conditions: 20 degrees, windchill lower, with progressively sticky snowflakes throughout the morning.

Pax: Brother at Law (QIC); Bad Boy; CCR; Rev; Porcelain; Crab Legs; Hi Viz; Pumpkin Spice; Trapper Keeper; Tampa Libra.

WOR: Easy mosey taking the long way to the backside of the Parthenon, where we did a nice mix of SSH, GMs, WMHs, lung and LBAC, lung and RBAC, overhead press, and seal claps.

THANG: Mosey back to the front of the Parthenon and under cover, where we would perform four super sets.  You would keep doing each super set AMRAP for five minutes.  When I called time, then we all run the big hill loop.  Gather back at the Parthenon and move onto the next super set.

Set 1: Lateral box step up x10 on each leg; box jumps x10

Run the big hill loop.

Set 2: DIDs for 4 minutes (20 dips, 15 incline merkins, 10 decline merkins)

Run the big hill loop.

Set 3: Bunsen Burners (bulgarian split squats x10 each leg); 40 mountain climbers.

Run the big hill loop.

Set 4: Broad jump as far as possible, then fast feet backwards to starting point x10; plank jacks x10; Carolina dry docks x10.

Run half the big hill loop and gather at virtuous statue for…

MARY: Simple, but effective: 1 minute high plank, 30 seconds side plank, 30 seconds other side plank, 1 minute high plank, 5 GMs, 10 WMHs.  All done.

Announcements: First Friday Lunch this Friday, February 1, at the Cookery at 11:30 AM.  Be there.  Tampa Libra will not be there.  West Park (name TBD) tomorrow at 5:30.  Q Source with Porcelain at 3 Brothers after Titan.  I could not make it but I’m sure it was great.

Prayer Requests: Pumpkin Spice’s wife’s knee (meniscus surgery); Bad Boy’s M is six weeks away from their next 2.0 and related Bad Boy is cramming in a lot of business travel in February to be home for deliver, so prayers for safe travels too; Crab Legs is in a good place after some discernment about work, so hoping to keep that momentum moving forward.

Theme of today’s prayer, in continuing with my personal work with Ignatian Spirituality, was focusing on cura personalis, Latin for “care for the whole person.”  I think F3 does a great job with that and has really helped me focus on all aspects of my life.  More reading here if you’re so inclined: https://www.ignatianspirituality.com/16996/cura-personalis.

It didn’t feel as cold as the mercury indicated and the snow was truly beautiful, so it made for a very special Titan this morning.  Always a privilege to lead and be pushed by you guys.

Brother at Law

###

40F clear with plenty of near new moon gloom.  Pumpkin Spice joined YHC Porcelain for a 445 pre-hustle run down Broadway.  Made it to the courthouse this time.  Look out Bridgestone and Lower Broadway drunks here we come.  4.1 miles 7:50 pace.  Topic of discussion was Q source.  Got back with about 7-8 minutes to spare.  Grabbed speaker and some water.  Good convoy coming in at 0529.  Disclaimer delivered after meeting our FNG Eric now to be known as Captain Crunch, EH’d by Crab Legs.  16 total PAX for the main event: Q-Porcelain,  FNG-Captain Crunch, Harvey Updike, Right Said, Preacher Man, Bicenntenial Man, Bad Boy, Reveille, Studio 42, Brothers-at-law, Trapper Keeper, Hot Route, Crab Legs, Vector, Crawl Space, Blue Mule.

Not really much running for the main event.  Started with slow mosey with the Shovel Flag to the playground as promised to Brother-at-law.

COP-sshx20, wmhx10, 6 count burpees x11 (moleskin: cadence call became difficult at the end.  It’s really the only good way to get good form out of people.  Unashamedly stolen from the F3 Nation 43 feet podcast.), little baby arm circles forward and reverse x10each.

The Thang:

Elevens: optional which to start 1 or 10.

1: balls to the wall handstand push-ups on the side of the art center then bear crawl to other station

2: pull-up on playground bars then lunge walk to other station

Tree wall sits waiting for the six.  Definitely took more time then I expected so I audibled away from Dora around the 6am pull-up completion.

Everyone picked a partner and had to rotate through 3 stations.  Timer for partner exercise was the other partner animal walking ~30 feet to the shovel flag and back.  Each partner did both activities once then moved on to another station.

Station 1: inch worm animal walk while partner did swerkins.

Station 2: crab animal walk while partner did picnic table step ups.

Station 3: duck walk while partner did bar hanging knees to shoulders.

Slow mosey return to the kindly gentleman statue.  One minute of flutter kicks for Mary.

Announcements that I almost forgot.  Friendly Friday this Friday at Bomber.  Bad boy heading up a sure to be excellent Leadership luncheon coming up January 18th at Richland Country Club.  Brother at law leading the charge on Angelman’s disease fundraiser at Smith and Lentz February 7th at 7pm.  Burritos!

Prayer: Been working my way through the F3 Q source leadership framework (google it).  Had everyone place right hand on their brother’s shoulder then turn around and face out to cover each other’s six.  Today was a red pill day but I can struggle with the blue pill too.  Like Neo coming to reality in the matrix movie being referred to, Reality is tough. Taking the blue pill browsing a smart phone is easy.  Come out to guard the six of the men to your left and your right.  Thanks for helping make me better and I hope I am doing the same for y’all.  Closed with a short excerpt from the Our Daily Bread app this morning because I thought it was timely looking at the 3rd F of the get right.

Jesus still doesn’t always meet our expectations of Him. Yet He is so much more than we can imagine. He’s the provider of eternal life (vv. 47–48). He is good and wise; and He loves, forgives, stays close, and brings us comfort. May we find rest in Jesus as He is and keep following Him.

Great 3 bros coffeeteria turn out: right said, crawl space, bicentennial man, vector, Harvey Updike, bad boy, brother-at-law, Porcelain, crab legs, TK.

PAX: T-Cell; Princess Aurora; Rev; Sand Lapper; Blue Mule; Porcelain; Trapper Keeper; Bicentennial Man; Cunning Linguist; Brother at Law (QIC)

10 brave men climbed out of bed this morning, despite their weather app displaying a temperature in the high teens.  Fortunately, the wind was calm and we quickly shook off the chill.

WOR

10 SSH

Mosey, with 15 SSH  speed bump to move all them limbs

Circle up on backside of Parthenon

20 SSH

LBAC x15

Reverse x15

10 low and slow squats

10 GMs

10 WMH

THANG

Inspired by Porcelain doing “DID Sprints” a few weeks back, I decided to build a few circuits around DIDs.”

First: DID Sprints x2: 20 dips, 15 incline merks, 10 declines, sprint the ellipse

Mosey to front of Parthenon

Second: Animal Kingdom DIDs: 20 dips, 15 incline merks, 10 declines.  Crab walk length of Parthenon; bear crawl short side of Parthenon (core and SSH for the six); duck walk long side of Parthenon; crawl bear short side of Parthenon.

Mosey to McDonalds Amphiteater (TM).

Third: Elevation DIDs x2: 20 dips, 15 incline merks, 10 declines, then 10 box jumps, 20 step ups.

Mosey to playground with an AMRAP partner pullup finisher.

Mosey to statute for Mary

15 J-Lo’s (h/t to CCR for suggesting this one because she can say “I did Arod”)

10 Flutterkicks

10 GMs

Always a pleasure to make it out to Titan and see the Westside crew.  Everybody kept up a great pace throughout, which allowed us to get a lot of work in.

There were a lot of announcements, many of which I have forgotten, but here goes: First Friday lunch at Richland CC on leadership presented by Umbrella, check slack for details.  Libeery (Beer Library?) some time in December, watch Slack and read Freed to Lead–the F3 bible.  PA is coming up with a winter Ironclad challenge; watch this space.  Cunning Linguist expecting a child (based on my maths) this summer.  Huzzah!

Everybody made a hard decision to get out of bed this morning in quite frigid weather to get better today.  Take that attitude with you beyond the workout.  Get it.

Many thanks to Mrs. Rev for the cinnamon rolls.  You can really taste the difference between homemade cinnamon rolls (especially the icing) vs. Grands, and I love Grands too!  What a special world.  Grateful.