Category: Uncategorized

It’s payday and it’s Friday.  So it’s a good day.  Here’s what we did at The Buffalo to celebrate.

Conditions: Absolutely delightful.

PAX: Hipster, Pocket Chicken; Roundabout (FNG); Locusts and Honey (FNG); Hot Route; Small Things; Tampa Libra; Brother at Law (QIC)

WOR: Mosey around the tennis courts.  Circle up for SSH x20; GM x10; WMH x10; LBAC lunge x10; reverse LBAC w/ lunge x10; Imperial Walkers x10; Hilbillies x10; Slow and Low merkins x10.

THANG: Two of us grab coupons a la Pocket Chicken and everybody meet at tennis courts.  Then we did something that according to the Exicon is call Colonel Trautman.   Okay!  Everybody gathered at tennis courts, roughly 20 yards from playground.  P1 runs to playground for three pullups, then runs back to tennis court.  P2 does 10 merkins then holds high plank.  Tag out when P1 returns.  Rinse and repeat.  Each pair went at least four times, so 12 pull ups, 40 merkins, and some good high plank time too.

Mosey to the big hill at Shelby Ave.  One partner runs backwards up the hill, then forwards back down, while second partner AMRAPs the following: Set 1: Merkins; Set 2: Dry Docks; Set 3: Mountain Climber Merkins.  Tagging in and out throughout.  Rinse and repeat entire thing once.

Mosey back up to tennis courts for some four corners.

Corner 1: AMRAP Squat and overhead press with 25 lb weight plate.

Corner 2: AMRAP Ariana Grandes

Corner 3: AMRAP Lt. Dans

Corner 4: 30 LBCs.

When the 30 LBCs are done they mosey to the next corner, who then mosey to the next corner, so on and so forth.  We made two full rotations with our time left.

Mary: American Hammers x20; ASTs x20; some leg stretches because it sounded good; 5 burpees for trash talking Tampa Libra who has no time for feelings.  All done.

Announcements:  Lots of F3 and F3-adjacent families to keep in our prayers.  Sinclair family, Penny Loafers family; Tampa as they begin process of adoption; lots of new dads and dads with little ones on the way too.

T Claps to Pocket Chicken for promotion at work.  I want to say Commander.  I hope that’s right.

Always an honor to work with and lead you guys.  I’ll be in California next week but can’t wait to get back at it.

17 PAX tolerated a back-to-back stair-heavy Q from yours truly.

PAX: Offshore, Dr. Smartt, Tampa Libra, Double Check, Yard Sale, Umbrella, Penny Loafers, Tiny Dancer, Atlas (mad respect), Hot Pockets, Boone’s Farm, Bagger Vance, Dinger (FNG), Edible Arrangement, Grease Trap, Olan Mills, Razorback (Q).

Conditions: Summer is here [said in Jon Snow voice].

Tunes: We got the Led out, but the PAX withheld verbal affirmation of such great music selection.

WOR: 10 burpees at home base then mosey/walking lunges to top of parking garage for Good Mornings, WMH, BACs, Spidermans, Scorpions, Iron Cross, and Jane Fondas. Mosey to bottom of stairs near Holler & Dash for…

THANG: 11s up and down the big stair case. Burpee/box jumps at the bottom (start at 10 down to 1), atomic merkins at the top (start at 1 up to 10).

Impressive pace by several PAX, Q was dragging a bit this morning. After finishing the 10th ascent, we gathered at the top of the stairs for Mary: WW1s, flutter kicks, Alabama prom dates, Supermans, LBCs, side plank oblique J-Lo something or others. 

Mosey/walking lunges back to starting point just in time. 

ANNOUNCEMENTS:

Welcome FNG Nate Cloak (aka Dinger). He hails from Omaha, and there was some post-workout confusion that the Little League World Series is hosted there (it’s actually the site of the NCAA World Series). This link explains his name despite the incorrect underlying premise: https://www.youtube.com/watch?v=ZoSj1GaIIsU.

Penny Loafers’ wife received an unwanted diagnosis yesterday, but their treatment path sounds confident and their outlook is admirable. Be praying for Emily and the Herring family as they figure out next steps. 

Continue to pray for Sinclair family and look to F3 General slack feed for meal signup and other ways to serve. 

I believe a new group of 4:13 Strong young men started recently, so look for opportunities to post with them in the weeks ahead.

Pleasure to be with you men this morning.

#wps

Another class at 4:13 Strong assembled with the men of F3 for another seven weeks of fun.  I just recycled the same workout I did last time pretty much.  And hell I’ll probably do that again for the next class.  It works!

PAX: Bagger Vance; Casual Friday; Paco; Khakis; Fame-O; Hot n’ Ready; Puddle; Boo; Red Skull; T-Rex fka Dreads; Walk On; Juice; Black Widow; Lockbox; Notes; Big Country; Stretch; Brother at Law (QIC).

WOR: YHC cranked the victory song of your Western Conference Champion St. Louis Blues for the mosey: Laura Branigan’s banger “Gloria”.  Damn good way to start a Thursday.

Mosey to back corner of property through gravel lot, touch gate, then to basketball court for some stretching.  SSH x20, GM x10, WMH x10, Lunging LBAC x10, Reverse LLBAC x10, Windmill x10.  I think that’s it.

THANG: Just like last time I did this, name of the game was constant movement and getting back to relieve your partner.   Count off 1’s and 2’s (I believe we successfully had 4:13 guys paired off with non-4:13 guys).  We never ran far, but it all added up.

One partner grab a coupon and we all mosey’d to the short hill by the trees.  P1 does work for time at top of the hill.    P2 runs to bottom of hill, then runs back up and tags P1 out.  No sets, no reps, just work on called out exercise until Q calls out something different.  Rinse, repeat, rinse, repeat, rinse, repeat, ad nauseum.

Exercises for three minutes each exercise: 1) burpees; 2) American hammers; 3) squat and overhead press; 4) mountain climbers; and 5) curls (beach season!).

Everybody was looking a little worse for wear, so we took a minute for a core social with lots of high plank and WWI’s.  Then just repeat the same five exercises above but this time for two minutes each exercise.  All while partner is running the hill and back.

Mosey back to parking lot for some MARY: American Hammers x20; AL Prom Dates x20; Flutter Kicks x20.  Then I think some high plank to finish it off?  Time!

Announcements: Complimented the COT efficiency.  Best ever from a 413 class I think.  A 413 member asked me how F3 started and I obviously deferred to BV who handled with great aplomb.

Props to Q who, after vomiting mid-workout, told me I went too easy on the new class.  Oh brother.

Offered up a prayer of gratitude for F3, 413 Strong, and our ability to bounce back from mistakes.  I’ve made plenty and will make more.  But it’s what we do after our mistakes that defines us.  Really proud to see Q and Terrence back in the class after tripping up in previous classes.  The right choice is rarely the easy choice.  Let’s help them see it out.

Bagger is leading a 5000 calorie sweatfest on Memorial Day.  Details on Slack.

The Buffalo in East Nashville is going great.  Come see us!

Done.

14 of Nashville’s finest for some stairwell work at The Racetrack this morning. And BV and Toga were in attendance too.

PAX: Toga*, Olan Mills, Joey Freshwater, Bedpan, Umbrella, Black Widow, Offshore, Dr. Smartt, Tampa Libra, Double Check, Hot Pockets (FNG), Boone’s Farm, Tiny Dancer, Big Bang, Bagger Vance*, Razorback (Q).

* Late stage uninvited (and unhelpful) co-Qs.

Conditions: Beautiful outside, a touch sticky in the west stairwell.

WOR: Mosey to usual parking lot for SSH, Good Mornings, WMH, Squats, Hillbillies, Merkins, Spidermans, Mountain Climbers, High Knees and Butt Kickers. Move over to the bottom of the west staircase of the parking garage for…

THANG: 7 rounds up and down the west stairs. 20 merkins at the top, 20 LBCs at the bottom. We progressed up the stairs in the following manner:

1 – run touching each step

2 – run touching every other step

3 – double leg hops every other step

4 – single leg hops every step (alternating legs each half flight)

5 – double leg hops every other step

6 – run touching every other step

7 – run touching each step

Optional speed bump at the midpoint of 4th flight for a swig of Fireball from the half abandoned bottle we discovered – alas no PAX partook. Q had plans for more stair work on the big stairs by Holler & Dash, but we were low on time and I was low on stamina (that’s what she said?). Next time…

Moseyed to park for a quick pullup pyramid, from 1 rep up to 5 reps and back down. Much uninvited co-Q commentary from BV and Toga.

Back to starting point for 45-60 seconds of touch your toes stretching lest I finish a workout early and deprive the PAX of the full physical fitness they paid for. 

ANNOUNCEMENTS:

Welcome FNG Brian Phillips (aka Hot Pockets – still unclear how he got this name).

Penny Loafers’ wife has a biopsy today, be praying for good results and a clear treatment path forward. 

Continue to pray for Sinclair family and look to F3 General slack feed for meal signup and other ways to serve. 

Memorial Day CSAUP led by BV @ the Concord Rd YMCA: 5 am Murph, 6 am HERO WOD, 7 am speed ruck (5 miles). Come for any or all. Coffeeteria to follow.

Pleasure to be with you men this morning.

#wps

Conditions: Perfect

15 PAX in Attendance: Tebow, Stats, Typo+, Nimbus1500, Creeper, TV Guide, Nacho, Snowball, NumbTucks, Barney, Staples, Mickey, Kermit, Toad, .

PreParty: Partner swap Prairie Grass Pullups (50 total) with AMRAP HipDips while the Medic played us some “Egg Suck and Ride”

Warm up:
Oval up…struggled with circle early.  Brief disclaimer in to 20 SSH, 10ish Arm Circles both directions and Good Mornings OYO.

Mosey over to Independence, MO (Nolensville First United Methodist Church) to gear up for our journey.

Assemble the Wagons: Partner up
Partner 1 in wide PLANK while Partner two begins their IRON Hulk swapping every set, ascending from 1 Merkin:4 AirPresses to 10 Merkins:40 AirPresses

Our sound track for the morning drew some early mumble chatter…might have been the opening “Square bales, flatbeds” line?  Can’t speak for everyone, but it fired me up!

Now that our transportation is taken care of, we rode over to the Kansas River (Mill Creek) via speed mosey.

Ford the River
Crabwalk feet first, then sideways, flip sides then backwards over the bridge.

Short Mosey to the Soccer Field

Bear Hunting
Partner 1 begins Crawl Bear away from Partner 2, while Partner 2 does 5 Pistol Squats on each leg.  Once partner 2 completes his Pistol Squats, he Bear Crawls until he catches Partner 1.  (Flip sides, Rinse and Repeat the length of the high plains of Nebraska (Nolensville Soccer Fields)

Short Mosey

Carry your Kill
Now that we’ve got lots of bear meat, we need to get it back to the wagon via Partner Carries from the Soccer Fields to Mill Creek Brewery.

Base of the mountain 
The weight of that meat on those wooden wheels gave us fits.  10x (Broken Wheel) One Legged Hops on the Right Leg, 10x CDDs, 10x One Legged Hops on the Left Leg, 10x Mountain Climbers.  Rinse and Repeat from the Mill Creek sign to the other side of the parking lot…to get us to the base of the Rockies.

Quick Mosey

BurpBack Mountain 
Gotta do what you have to keep warm with your partner in the Rockies.  PAX 1 did Politicians up the Hill and Bear Crawled down 2X, while PAX 2 did Burpees then swap.  Only one round for time

Indian Run back to home base

Mary
In honor of the origin of the name Oregon, thought to be from the French Canadian word Ouragan (Hurricane), we completed a quick Hurricane Hoedown.

10 Hands up High Flutter Kick – 10 Slightly Reclined Flutter Kick – 10 Flutter Kicks

Post Party
Nimbus1500, Mickey, Kermit & RagDoll

3X (10) DIDs

PAX: PSL, Bagger Vance, CCR, Brother-at-law, Big Stick, Foxtrot Talks-a-lot, Reefer, Pope, Yard Sale, Part D (FNG), Grease Trap, CAPS LOCK, Blue Mule

QIC: Floppy Disk

14 at Sir E this morn for a little circuit work. Figure 8 mosey then gather at the lower lot for some WoR.

Warm-o-Rama (all IC)
Goofballs x20
Windmills x10
Good Mornings x10
Squats x20
BaC F x10
BaC R x10
Merkins x10
Air Press x10

THANG – Circuit work – 4 groups
Round 1 (x3 sets):
Group 1 (cinder blocks): KB swings
Group 2 (bricks): Lunges
Group 3 (pavers): Press
Group 4 (pace group): SSH x80

Run Manley loop

Round 2 (x2 sets):
Group 1 (cinder blocks): Thrusters
Group 2 (pavers): Deadlifts
Group 3 (bricks): Bicep curls
Group 4 (pace group): run to playground, touch the train/bus, run back

5 sets of: x10 SSH (IC), x10 Mtn Climbers (IC), x10 Merkins

Mary
Hello Dolly (x20 IC)
Flutter Kix (x20 IC)
J-Los (x20 IC)
Low Plank 45 sec

MS: Lots of MC today, especially during the warmup. Big Stick barely broke a sweat. I struggled with the cadence at the end due to shortness of breath. Foxtrot, PSL and I discussed fancy cars. Great to have FNG Part D out there. He’s a pharmacist and Medicare fan.

BH: Continued prayers for Ludwig’s wife and their family. Sign up to help them with lawn care or meals. Check Slack for links to both sign-ups.

Sincerely,
Floppy Disk

The third running of The Buffalo went as follows:

PAX: Vegemite, Hot Route, CCR, Pocket Chicken, Ed Hocules (FNG), Brother at Law.

Conditions: Warm.  Humid.  Thick.

Mosey around the block up to 19th and back to the parking lot for some WOR.  SSH x20; GM x10; WMH x10; LBAC x10; RLBAC x10.

Thang: Mosey to the big hill on Shelby Ave as it meanders into the park.  Stop at the jungle gym on the way for 5 pull ups for good measure.  Once we get to the hill, a round of 7’s with Carolina Dry Docks at the top and jump squats at the bottom.  First time doing anything on that hill and it’s a monster.  More to come in future weeks.

Mosey to tennis court.  Burpee broad jump baseline of court, then Lt. Dan the long-side (alleys).  Make your way all the around the court.  Plank and wait for the six.

Partner up for some Suicide Dora 123’s using the alleys with merkins, LBC’s, squats.

Mosey back to playground and benches for 4 four rounds of: 30 second box jumps on picnic benches followed by 5 pull ups.

6MOM: Some high plank, some american hammers, some flutter kicks, then some high plank.

Time.

 

Announcements: Great to have FNG (Ed) Hocules (aspiring football referee that also has muscular arms) combined with Hercules because why not.  He rolled up on his bike and noted on his way out that next time he would drive.  It appears he may have underestimated the workout.  Let’s keep those FNG’s coming!  Hocules was my friend but we’ve had a good steady stream of new guys.  Let me know if you know guys in East that could benefit from F3!

Discussed new 4:13 class going through mental toughness week and starting week of 5/20.

Memorial Day CSAUP at Concord Road YMCA from 5-8 am.  Join for any hour block that works for you.  Chicken Pocket, Hot Route, and YHC will likely be with our wives and children at SLAM in Shelby Park, where our M’s workout, because husbands are invited on federal holidays.  Let me know if you’re interested.  Kids are not only welcomed, but encouraged.

Prayers offered up for Sinclair family and discussion on ways to chip in.

I offered some thoughts on how it’s been a stressful couple of weeks but how important perspective is and how blessed I am.

End

ARMORY 01

Date: 5/18/19

PAX: Kwame, Mic Drop, Hot N Ready, Swanson, Pancreas, Pop-a-lock, Type-O-Positive, Ebola, Tool Time

FNG’s: Dizzy Gillespie, Lone Star, Ron Swanson, Wikileaks, T-Test, Doc McStuffins, Sully, FICO

QIC: Tiny Dancer and Joey Freshwater

Christening of the Flag (in honor of the launch on 5/18

• 5 Merkins, 18 burpees

Mosey to the flag

Warmorama

• Side Straddle Hops x 18
• Good mornings x 12
• Willie Mays Hays x12
• Slow and Low Squats x 12

Buy In: 1 lap Native-American Run around the Park

Thang:

Part 1 – Stations

4 stations – 2 minute rounds, 15 second rest in between (PAX split up into 4 groups

Station 1: bucket carry around the flag (1 PAX would take 20 steps and hand off to the partner while the remaining PAX did flutter kicks at the starting point)

Station 2: Pullups (if you drop off the bar, 5 squats

Station 3: burpee squat jumps

Station 4: fist-bump Merkins

Only made it through one round

(Turned it over to Joey Freshwater)

Part 2 – Staircase
– PAX paired up to attack Joey Freshwater’s Staircase board

10 derkins

20 big boy situps

30 burpees

40 Merkins

50 Air Squats

60 LBC’s

70 Power skips

80 (seconds) plank

90 High knees

100 Flutter kicks (four count)

Mary (highlighted by Joey Freshwater’s unique style of cadence)

Little Baby Arm Circles (forward and reverse)

Seal Claps

Alabama Prom Dates

18 burpees

COT

• It was an honor to lead you men on the inaugural Armory workout. Have a great week, and see y’all in seven days!
• Armory needs a Q for May 25th!