Category: Titan

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.

10 PAX bravely endured a VQ with gloves still wet from a soggy Crablegs Westeros special.

VQIC: Pumpkin Spice

PAX: Blue Mule, Bicentennial Man, Crablegs, Crawlspace, Cunning Linguist, Hi-Viz, Porcelain, Reveille, Right Said

THE THANG:

Quick disclaimer then off for a warm-up mosey towards West End and then half-way back to the Acropolis. Circle up.

• SSH x 20
• WMH x 12
• LBAC x 12
• Overhead Clap x 12
• Seal Claps x 12
• rLBAC x 12
• High Knees x 20

Off on another mosey past the nearly-frozen water feature to the foot of the temple of Athena herself. The PAX gathered round for instructions.

The PAX pair off for the main event. The exercise included:

• All the PAX doing SSH until it’s their turn to start
• With a paired PAX, first group runs up the stairs to the highest point of the parthenon to Corner #1
• 10 Burpees at Corner #1
  • Each next pair heads up the stairs once the group ahead has done 5 Burpees
• Sprint long-ways to Corner #2
• 10 Jump Squats at Corner #2
• Bear Crawl short-ways to Corner #3
• 10 Man Makers at Corner #3
• Bernie (run backwards) to Corner #4
• 10 Box Jumps at Corner #4
• Run down the stairs to starting position
• 30-second recovery
• RnR with 8 reps, then 6 reps, then 4 reps

The PAX who finish alternate with 1 minute of Low Planks and 1 minute of Air Chair until the Six arrives. The group then moseys to the path in front of the statue for Mary.

LINE OF MARY:

The PAX line up for Mary on their Six, shoulder-to-shoulder. Each PAX selects an exercise for the group to perform in cadence, to a count of 15. We start with PAX #2, with PAX #1 doing American Hammers holding a 25-lb dumbbell. Once the first exercise is done, PAX #1 passes the dumbbell to PAX #2, and PAX #3 selects the next exercise. We go down the line and keep passing the dumbbell, and whoever holds it does weighted American Hammers whilst they pray for the exercise to be over. Exercises included (a couple were repeated):

• LBCs
• Freddie Mercury
• Box Cutters
• Big Boy Sit-ups
• J-Los
• Alternating Heel Touches
• Slow Freddie Mercury

BONUS ROUND:

There were three minutes to spare, so 30 Lieutenant Dans rounded out the Pumpkin Parthenon Peril before we closed it out.

BULLHORN:

• Cunning Linguist has a special VQ planned for us on Friday at Bomber
• Crablegs is Q-ing an OTB workout at West Park tomorrow. Meet in the parking lot past the water tower
• We need a Q for the Titan next week

70F clear and gloomy.  QIC: Porcelain.  Pax: Bagger Vance, hambone, blue mule, plinko, hail state, studio 42, Harvey Updike, Crab Legs, Trapper Keeper, Hawkeye, DaVinci, Reveille, Hi-Viz, Right Said, Crawl Space, Vinyl Signs, BnB

Disclaimer into a quick mosey to the field south of the Parthenon.  Warmarama: 20 don quixotes, 20 ssh, 15 slow and low squats, 15 slow and low merkins, 10 mountain climbers.

The thang: Indian run half mile for Indian Independence Day was but a ruse/setup for the main event.  The Japanese surrendered on the 14th by telegraph but it was not announced to the world until the 15th of August.  Moleskin YHC could not have scheduled better pax numbers.  Shortest to the front of the Indian line to break into even height groups of 6 for the 3 picnic tables.  We won the pacific campaign by an island hopping strategy.

Pinewood Derby Island Hopping campaign: Lift practice 10 ground to overhead.  Travel ~100m with table to different islands (trees) around the south field.  Island 1: Each table Group reps- 48 shoulder to overhead.  Plank for the 6 table.  Island 2: each pax oyo 20 each leg Bulgarian split squat using table bench then 20 air squats, hold low squat for 6.  Island 3: oyo 20 derkins then 20 burpees, plank for the 6.  Island 4: 48 bent table rows as a team then 20 oyo Carolina dry dock.   Island 5: 48 exaggerated leg raises off side of table oyo then 20 crunchy happy frogs off side of table.  Island 6: returned to home base 48 step ups oyo 10 Lt dans oyo.  Moleskin YHC was prepared to talk with the grounds keeper that drove past us but he did not stop.

Mary: Moved to edge of south field and got on line facing the shovel flag 100m opposite of us on the other side of the field.  Vacuum cleaners- wheelbarrow 10 steps then 5 derkins, each buddy 10 j-los then flap jack.  Repeated until time with most pax 2/3 of the way across the field.

COT: always fun seeing BV especially with kotters for hail state. Q calendar is looking sparse at time looking for pax to step up.  I pray we never have a total war like WWII ever again.  6 for coffee at three brothers.

CONDITIONS: Temp was mid-seventies, not humid, less light every morning.

PAX:  Bad Boy, Reveille, Harvey Updike, Fetch, Right Said, Crawlspace, Razor, Venus, ABC, Craig Thompson (FNG), Vital Signs, Crab Legs, Blue Mule ,Keep the Change, DaVinci, Trapper Keeper, Porcelain, Hambone, T-Cell, Hi-Viz

QIC: Studio 42

DISCLAIMER

WARM-UP/CoP:  Mosey to the amphitheater (aka to McDonalds for that wonderfully greasy aroma) for a warm-up

• Side Straddle Hops (20 IC)
• Seal Claps (20 IC)
• Squats (20 IC)
• Overhead Claps (20 IC)
• Clap Merkins (15)
• Mountain Climbers (15 IC)
• Willie Mays Hays (10 IC)

THANG:

1st Indian Run

• 1 mile loop around park, 2 lines in tandem (well, it started that way…), Pax in rear does 5 jump squats, then sprints to the front

88, Ain’t it great… to do this with a partner instead of on your own.

• Mosey to the playground and partner up, do each exercise for 88 rep’s switching with your partner after 8 rep’s (or whenever suits you), partner counts when not doing rep’s
• Exercises:

1. 1. 1. Pull-up’s on the monkey bars
      2. Monkey Humpers
      3. Incline Merkins on the picnic bench
      4. Jump Squats

2nd Indian Run

• A short run, then back to the start for Mary

Mary

• Head to the statue platform for Hands of Time
• Finished with some Burpees and Good Mornings

COT/BOM

BULLHORN:

• Friendly Friday this week, so bring a friend.
• Be praying for Bad Boy and his wife as they navigate some difficult waters.
• Shoutout to FNG Craig Thompson, now known as “Soft Wood” (briefly known as “Hatchet”… sorry brother, it was an incredible name for like 10 seconds).

MOLESKIN:

It was a pleasure leading you men for my VQ today, just what I needed in the middle of a trying week.  I’ve only been with y’all for a month, but it’s been a great month – awesome to be part of a group of men that are pushing me to be a better version of who God intended me to be.

Studio 42 out.

70F and clear.  The true gloom is starting to return to 0530.  The challenge is keeping it going through below 40F and rainy/snowy.  18 brave pax there to meet the challenge.  Porcelain (YHC Q), Blue Mule, Hambone, Studio 42, ABC, TK, Harvey Updike, Rocket League, Crab Legs, T-cell, bicentennial man, hi-viz, crawl space, Huggy, DaVinci(FNG), Reveille, Right Said, Stang.

warmarama: slaughter starter mosey 1/2 mile with stops every 200m for 10 burpees.  Circled up at playground: Don quixotes x10, ssh x20, low and slow squats x15

the thang: buddy up for Dora mod.  Partners could start at any workout. Running route around the art center.

50-pull-ups with knees to chest

100-swerkins

150-picnic table step ups

alternating planks for 6 then mosey to the green for extended Mary.  3 orange cones (not placed by Q) there worked out perfect for group on line sprints about 20m with a called an ab exercise for 10 reps called out by each pax working down the line before each sprint then a new ab exercise.  Some of the exercises were: v-ups, leg raises, alternating Superman, burpees, Freddy Mercury x2, American hammer, lbcs, ww1s, inverted crunch, flutter kicks, plank, j-los, the alphabet, crunchy happy frogs

cot: glad to have another FNG DaVinci running strong with the team.