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F3 Nashville Q Centennial

Gloom Factor: Cool Fall Morning

12 PAX: Bi Centennial man, Hipster, Reveille, Hi-Vis, Caleb Romer(FNG- Outbreak ), Black Lung,Brenton Harrison (FNG – Money Bags), Crawlspace, Right Said, Lepew(Louisville) , Cub Cadet and myself.

WOR:
1x Lap of Centennial Park
15x Good Mornings
10x Imperial Walkers
10x Merkins
10x American Hammers
2 min Plank

Thang:
Mosey up to the Parthenon for a partner exercise of 100x Merkins for each man. Each man did 10x Merkins and the other man would do crunches, then switch till each man did 100. Then mosey around the broken hill and back to the Parthenon.

Again a partner exercise but this time with Dips and holding a squat. One man would do 10x Dips while the man held a squat. This went on till each man had 100x Dips. Then mosey around the broken hill and back to the Parthenon.

Ended with:15x American Hammers
50x Flutter Kicks
10x Reverse Crunches

FNGs were introduced and named and ended with a quick prayer. Thanks for opportunity to lead today!

-Drago

 

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Blue Falcons Fly

7 HIM posted this morning for a bit of fun and games.
Black Lung, Bicentennial Man, Defrost, Florida Man, Right Said, Drago, and yours truly.

WOR:
10x Windmills
10x Good Mornings
10x Imperial Walkers
10x Hillbillies
10x Little Baby Arm Circles Front
10x Little Baby Arm Circles Back
10x T Claps
10x Merkins

Thang:
Mosey up to the Parthenon for a game of Leapfrog all the way down one side of the temple and Buddy Box Jumps on the way back. Then mosey to the broken hill for a round of Blue Falcon.

Team 1 gave Team 2 a workout of 7s with Burpees at the top of the hill and Atomic Merkins at the bottom. Team 2 handed Team 1 a pyramid up to 10x and back of Merkins, OH Presses, and Big Boy Situps. Team 1 completed their given routine the quickest, but all HIM offered to do the 5 penalty Burpees.

Then, for a game I’m calling the Jerk-off (for being a jerk of a Blue Falcon), each team had to do the routine they created with an upgraded penalty if you didn’t complete your own plan the quickest. But again, each HIM offered to take the 10 penalty Burpees after Team 2’s victory.

Ended with something I’m calling In-n-Outs (plank to floating table pose) and called it a day.

QSource afterward consisted of Right Said and myself discussing Consistency, routines, and leading by example.

Thanks for the privilege of leading today!

-Reveille

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Bomber 9-14-2019: River Dawg’s NFL Combine

19 HIM arrived at Bomber to start the day with River Dawg’s NFL Combine.

PAX:  Pumpkin Spice, Dinty Moore, Princess Aurora, Bareback, Cootie, Trapper Keeper, Pop-a-lock, Vector, Hi-Viz, Studio 42, Lunch Lady, Cub Cadet, Right Said, Crawl Space, Toothless, Bad Boy, Harvey Updyke, T-Cell, River Dawg

Warm Up/Disclaimer

–          15 lil baby arm circles (FWD, BKWRD)

–          10 Side lunges each way OYO

–          15 Pushups in Cadence

–          25 Sit-ups OYO

–          30 Seconds freestyle stretch (get whatcha need)

Mosey to Station 1

Yellow Hurdle Footwork Drill: Repeat rep if a hurdle is displaced (max of 2 repeat per set)

–          1 foot in each X2

–          2 feet in each X2

–          Side Shuffle Step-Over X2

–          Side shuffle weave X2

–          Vertical weave X2

–          Double leg hops X2

–          Single leg hops X2

Station 2

30 yard hill speed work

–          High Knee 15 yds. Sprint 15 yds. X2

–          Side shuffle 15 yds. Sprint 15 yds. X2

–          Bound 15 yds. Sprint 15 yds. X2

Core

Each PAX chooses an exercise for up to 5 reps…I have NO clue how we got through everyone, but S/O to the boys because we were MOVING down the line on that.

(Notably we had one set of 3 “reverse burpees?” I don’t know what kind of kale salad eating, beanie in July wearing, cross-fit competing crap that was, but for the first time in a long time I learned a new exercise today.)

COT/Prayer Requests:

  • Praise for Alysia’s CAT Scan coming back clear!
  • See everyone tomorrow morning – 0600 @ Stonewall for 5th Anniversary Celebration!

River Dawg

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Frisbee Game Still in Need of Repair

PAX: Crablegs, Hi-Viz, T-Cell, Hipster, Pumpkin Spice, Toothless, Trapper Keeper, The Nanny, Lunch Lady, En Fuego (QIC)

Conditions: Favorable

YHC let his fellow PAX know that YHC had experienced first-hand several rather unfortunate beatdowns in recent weeks, and in the words of Rocky Top’s finest it was time to “work like heck” to ensure no more were on the horizon.  0530 arrives, we disclaim, grab a handful of frisbees from Toothless’s inventory and mosey around the park to the parking lot to set up shop for WOR.  Somewhere along the way Hi-Viz got tangled with Crablegs on some side-shuffling and arrived to WOR with a left cheek in need of healing.  We closed out WOR with some Scorpion Stretches, then began the:

THANG:

Head to the Pizza Hut Pavilion, where YHC noted that there were many bad memories made in Neyland Stadium over the past 10+ years, but perhaps none more than what was experienced this past Saturday – as it’s not often your college football season ends before September.   We perform the following set in relation to Beatdown #1 -> Georgia State 38, Vols 30:

  • 3 merkins – because YHC was 3 years old the last time the Vols lost a season home opener;
  • 25 derkins – what better way to celebrate a program on the decline than some decline merkins, 25 of them to represent the fact the Vols were 25 point favorites walking into the stadium last Saturday night;
  • 82 2-count flutters – as the SEC had won 82 straight games when favored by 25 points or more; then close with
  • 40 down unders – as it represented the largest loss by an SEC team when favored by 25+ points in the last 40 seasons

After one round, it’s time to officially move on and put the Georgia State game behind us.  Back to the parking lot, where we focus on recent Beatdown #2…the Shire vs Westside Ultimate Frisbee game held several weeks back.  Things got ugly early and often for the Westside that day, and YHC decided it was officially time to practice our flying disc game.

Drill #1 – Catch & Release

  • Partner up, each pair of PAX with one frisbee, and spread about 10-15 yards apart
  • Side shuffle down the length of the lot and back, moving and passing frisbee along the way
  • Any time frisbee hits the ground, all PAX drop for 5 merkins on the way down, 7 merkins on the way back
  • 60 merkins later, YHC began to realize the recent beatdown was perhaps not an anomaly.  That’s why we head to the baseball diamond for…

Drill #2 – Distance & Accuracy

  • Divide into your Swaggy P teams, each team with a frisbee
  • First PAX steps up and gives the frisbee as big of a heave to centerfield as possible
  • Next two PAX try to drop their throws as close to initial throw as they can, as the longer the distance between the three the longer the bear crawl we were about to embark
  • 3 frisbees down, the 3 teams sprint to their respective frisbee and begin set of 10 hand release merkins, 20 WWIs, and 30 squats.  Upon completion, bear crawl to the next frisbee and R&R
  • After stopping to perform the 10/20/30 routine at all three frisbees, we’re all in and head toward the dugout, where YHC brings up recent Beatdown #3 – this week’s Killer Bs

Drill #3 – Killer B’s Frisbee Golf

  • One hole of Frisbee Golf, whereby Pumpkin Spice claimed we were looking at an approximate Par 5 from dugout we were standing by to dugout across the far diamond
  • Stay in your Swaggy P teams, each team playing the hole.  Killer B twist being after each throw, the team runs to their frisbee and before throwing again performs 10 burpees, 10 Bonnie Blairs and 10 Big Boys.  For throws 3-5, we modify for time to 5 reps of the above after each throw.  Two pars and a bogey later, we sprint back to the initial dugout, working on some long tosses to the PAX along the way.

Close it out with 90 seconds of Mary followed by COT.  YHC referenced in the COT that on this day 22 years ago Mother Theresa passed away.  A highly inspirational lady, there are many quotes you could turn to in her honor.  YHC referenced the following: “Yesterday is gone.  Tomorrow is not yet here.  We only have today – let us begin.”  We talked of the Call to Action involved in the “let us begin” – each PAX had started their day well, was time to stay strong from that point forward.  Be present. Be engaged.  Be excellent in all that you do as if working for the Lord, not for man.  Prayers for health and healing across the PAX, Pumpkin Spice specifically, and prayers for Hipster as he prepares for little man #3’s upcoming arrival.

Great work fellas – appreciate you experiencing the pain with YHC of those three recent beatdowns.  Always appreciative of the opportunity to lead

En Fuego

 

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Laredo – IronPAX Week 0 Workout

GLOOM FACTOR:  Zero.  It was almost a perfectly beautiful morning.

10 PAX in Attendance: Staples, Creeper, Double Bird, Huggy, TV Guide, 3rd Degree, Little Miss Piggy, Old Hickory, Barney Feivel, Typo+ (QIC)

 

Warmups/Disclaimers:

Quick Mosey

5x Seal Jacks

10x Squats

5x Merkins

Stretch – Guided

 

THANG 1: Individual Laredo Challenge (TIMED)

6 ROUNDS:

24x Squats

24x Merkins

24x Walking Lunge (each leg ½)

1x 400m Run

 

THANG 2: Team Laredo Challenge

Form teams and run Laredo as a team.  Each PAX takes an exercise to complete.  Three teams.  We got in three rounds!

 

COT:

Count-o-rama, Name-o-rama

 

Announcements Etc:

Pray for Barney’s Dad who was flown to a Hospital in Kentucky.  He is still learning more details.

F3 Dad’s Camp Ocoee this weekend.  Hit up TVG for more deets.

Wild Beast Feast next Saturday night.  Staples to confirm HC and info later in the week.

Q has his Vasectomy in less than 3 weeks.

 

Q shared some of what he is learning about Pride.  If you are dealing with Pride, let’s walk through this together and let God help us discover where we have Pride in our lives.

  • Pride swells up and makes a man think of himself more highly than he ought to, a breeding ground for self-deception.
  • Pride will challenge you in the midst of an argument with your wife, pressuring you to avoid reconciliation.
  • Pride gives birth to bitterness and resentment.

 

Love leading you guys. Awesome work today!

 

TYPO+

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08.29.2019 – Pirate’s Booty

Building onto Walk the Plank at Detention, Pirate’s Week concluded with Pirate’s Booty.

PAX: Brother at Law (QIC); Pocket Chicken; Hot Route; Hipster; Small Things.

Gloom Factor: Absolutely delightful.  What a life.

Mosey with a loop behind the building and some tennis court shuffles.

WOR: Standard stuff like SSH, GM, WMH, LBAC, Reverse, Plank work (regular and side).

Thang: Grab three weight plates and three slam balls from Pocket Chicken’s car and make our way to the play ground.  YHC has been battling a nasty cold all week and I didn’t much feel like running, so here is what we did:

Split into 2 groups and alternate these exercises for 1 minute on, short rest, then 1 minute on the next, and so on and so forth until all four are completed.

Round 1: Wall Balls, Dead Man Walks (walking lunge with plate overhead), Slam Balls, Goblet squats.

Mosey the building.

Round 2: Bulgarian split squat (leg 1); toe touches at bench; Bulgarian split squat (leg 2); box jumps.

Mosey the building

Round 3: RDLs, lateral box step (leg 1); goblet squats; lateral box step (leg 2).

Mosey the building

Lightning round: 5 exercises, 40 seconds each exercise, 10 second rest, rotate.  Exercises were: RDLs, box jumps; wall balls; swingset TRX jump squats; goblet squats.

MARY: Fire hydrants; 10 merkins.  Fin.

Always an honor to lead.  The weather was an absolute delight this morning.  Lots of good coffeeteeria talk about how expensive home ownership is.  The American dream!

There is talk of a second East location amongst these five stalwarts.  Keep your ears to the ground and keep spreading the word.

Enjoy your Labor Day.

##

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11 for 7s – Titan 8/28/19

11 PAX came out in the prime gloom to get a little bit stronger.

PAX:

Porcelain

Crawlspace
Hipster
HI viz
Sal pal
Florida man (FNG)
Cub cadet
Siri
Right said
Drago
Hot route
Warm up:
Long mosey around the chain-link fence perimeter to back side of Parthenon
SSH
LBAC
rLBAC
Air presses
GMs
Cherry pickers
WMH
DIDS x 3 around elipse
7s on hill (burpees and squats)
Dealers choice abs
With his first 2.0 delivered, Porcelain passes the shovel flag to YHC as the new Titan site Q.
4 for coffeteria.
-Right Said
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Detention 2019.08.26 – 17 Walk the Plank with Brother at Law and CCArrrrrgggggghhhhhh

17 of Nashville’s gnarliest Blackbeards and Calico Jacks braved the rain, flew the skull and bones, and walked the plank this morning. Here’s how it went down.

PAX: Bagger Vance, No Show Jones, PSL, Accounts Receivable, Foxtrot, Yardsale, Tampa Libra, Rosemary, Movin’ On Up, Master Splinter, White Russion, School Girl, Sandman, Bueller, Prevac, CCR (co-QIC), Brother at Law (co-QIC).

WOR: Mosey the bus loop and divert to to pavilion.  Then for a very standard WOR mix of SSH, GMs, WMHs, LBAC, LBAC reverse, and HOPKICKS!  Pirates dance by just doing hopkicks.  So the more you know.

Today’s Walk the Plank workout was a plank heavy tabata led by Brother at Law, with a CCR adventure after every two tabatas.  Here’s what we did:

Tabata 1: Mountain Climbers

Tabata 2: Merkin Jacks

CCR Adventure: Down to bottom of hill for 20 180 squats, run back to pavillion.

Tabata 3: Head, Shoulders, Knees, and Toes Taps

Tabata 4: Groiners

CCR Adventure 2: 20 rows, 10 pull ups, 15 burpees.

Tabata 5: Cross Body Mountain Climbers

Tabata 6: Alternating Merkin Jacks (odds) and Plank Jacks (even).

CCR ran the baseball loop back to the parking lot for some MARY: low plank, flutter kix, burpees x10.  And that’s all she wrote.

Playlist: “He’s a Pirate” from Pirates of the Carribean Soundtrack; “Sloop John B” by the Beach Boys; “Sea Stories” by Sturgill Simpson; “Ocean Breathes Salty” by Modest Mouse; “Ocean Man” by Ween; “Gallows Pole” by Led Zepplin; “Sail on Sailor” by the Beach Boys; “Come Sail Away” by Styx; “I Sat by the Ocean” by QOTSA.

 

Five year convergence September 14th at 6:00 AM at Sevier Park.

413 Strong class is almost done.  Go see them on Tuesday for a run or Thursday for a boot camp before they wrap up.

Prayers for sick and suffering friends and family.

 

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Typo+ Anniversary Q

GLOOM FACTOR:  Zero…while on the humid side, it was a very nice morning.

 

Pre-Party 5:15 – TV Guide, SexEd, MicDrop, Nimbus;  + Sparta getting in a ½ marathon before the Thang.

Pre-Party 5:45 – Staples, Old Hickory, Typo+ for some Core work.

 

PAX in Attendance: Huggy, Tebow, Creeper, Swinger, Professor X (Respect), Nimbus, ShowMe, SexEd, MicDrop, Stats, TV Guide, Old Hickory, Mufasa, Hush Puppy, Sparta, Wolverine, Staples, Typo+ (QIC)

 

Warm-Ups/Disclaimers/Etc

Show Me Lap

 

Disclaimers

 

12x SSH IC

12x LBAC IC

12x rLBAC IC

Guided Stretch Routine

WMW OYO

Good Mornings OYO

Huggers OYO

 

Q explained how this is the One Year Anniversary of his starting F3!  He and the amazing TV Guide started on the same day a year ago.  This workout would be very similar to the one 3rd Degree did on that day.  SoccerMom EH’d me and Mursa EH’d TVG!

 

THANG

TYPEWRITER!

Mosey over to large parking lot.  While Q set up cones, PAX sprinted to far end, did 5 burpees and sprinted back.  Q joined in for a second round.

 

Round 1:  Start on one side of parking lot doing 10x merkins.  Bear crawl to the side with the cones, advance up to next cone and do 10x WarHammers.  Bear crawl back to starting side of parking lot.  Advance up to next cone.  Rinse and repeat all the way up the parking lot.  Mosey back to start and Core of choice to the 6.

 

Round 2: Same as before, but with 20x Squats and 20x WW1s (modify for those whose tailbone was getting mouthy).  Mosey back to start and Core of choice to the 6.

 

Let’s finish it off the same way we started, but adding a few more Burpees.  5 Burpees at start, sprint to far side of parking lot, 5 more burpees, then sprint back to start.  Rinse and repeat once more.

 

Mosey back to Shovel Flags.

 

CoT

Count-o-rama, Name-o-rama (no FNGs)

 

Prayer Requests and Announcements:

  • MicDrop’s M is on new meds for Rhuemetoid Arthritis. It’s helping but continued prayers.
  • Staples parents and their health issues.
  • SoccerMom and God’s work at Amazima.
  • F3 Dads event Sept 6-8 in East TN (see TV Guide for more info)
  • 2nd F Event at Staples – WILD BEAST FEAST (see Staples for more info)
  • F3 Dads event Sat Sept 14 at Symrna Lowe’s – Build a FireTruck with yo kids.
  • F3 Nashville Anniversary Convergence for those who can go – Sept 14
  • Nolensville/Franklin Convergence Sept 21 in Franklin.

 

Q had a Prayer Request, but also made it the closing encouragement.  I am dealing with Pride in some areas of my life.  He is revealing it to me through my wife and the book I am reading for ICC.  Please pray for me as I lean on God and my wife to identify those areas and work to rid my life of this pride.  The encouragement for PAX:  if God is asking you to work on something in your life, please seek help, accountability, and encouragement.  He is faithful and just and has a plan for your life.

 

TYPO+

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Burpees, Hills, Coupons, and Jane Fondos at Sir Ellington 13 August 2019

Burpees, Hills, Coupons, and Jane Fondos at Sir Ellington 13 August 2019

 

PAX:  Blue Mule (Q), Yardsale, Dmish, PSL, Pope, Dupree, Foxtrottalksalot, Big Stick, Edible Arrangements, Trentdabbs7, CCR, J/K, Too Tall, Renegade, Boy Band, Bagger Vance, Dr. Smartt

 

Conditions:  “Wet heat” as described by the PAX.  Are any other words needed to emphasize this? 

 

The Thang:  Boy Band tweets out day before:  “@bluemule has the honors tomorrow gents.  Come see what you’re made of.  Will it be burpees, hill runs, coupons, or 45 min of Jane Fonda’s?….only time will tell. SYITG.”  So that’s basically what we did. 

 

Burpees, Hills, and Coupons:  4 25# stacks of wrapped bricks.  PAX mosey together as a team taking turns carrying the bricks. Stop periodically for burpees – 1, then 2, then 3, then continuing to increase to 10. Get after it. 

 

Running and Jane Fondas:  Arrive at the parking lot by the horse stables.  Partner up.  One PAX runs up and down the parking lot, one PAX does Jane Fondas.  Flap jack each time a person runs there and back. Rinse and repeat until we’re sick of it. 

 

Burpees, Hills, and Coupons:  4 25# stacks of wrapped bricks.  PAX mosey together as a team taking turns carrying the bricks. Stop periodically for burpees – 1, then 2, then 3, then continuing to increase to 10. Get after it.  Continue in this manner until we all get home. 

 

Strong work, men.  Pleasure to lead you last week.  Now let’s see what @CAPSLOCK comes up for us tomorrow!

 

SYITG

BLUE MULE OUT