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13 PAX (initially) posted for a mosey and some humid garage work. ’twas an interesting first 10 minutes…

PAX: Offshore, Red Skull (paramedic #1), Double Check, Penny Loafers (paramedic #2), Dr. Smartt, Bedpan, Hot Pockets, Umbrella, Black Widow, Boone’s Farm, Calf Killer, Greasetrap (patient), Razorback (Q).

Conditions: Not as muggy as expected….until we reached the depths of the parking garage. Lesson learned: for the balance of the summer any garage work will be featured on the top deck where the air actually moves.

WOR: Mosey around MW park loop and circle up for SSH, GM, WMH, cotton pickers, OH and seal claps, squats, merkins, spidermans and hillbillies.

THANG: Extended mosey from MW park to parking garage. Q took the time to drive the route this morning and confirm sidewalk availability for PAX safety. Q failed to evaluate the number and placement of light poles, not thinking that would be a relevant impediment to PAX running in a straight line. As Q was approaching intersection of East Park and OHB, I hear a loud “dooong” noise, akin to running past a street sign and slapping it. Turns out, that noise was the product of Greasetrap’s forehead making direct, full-speed contact with a light pole (he turned to speak to Red Skull, looked up and the light pole was upon him). As Slack pictures show, the result was a doozie of a cut on his dome – thankfully Red Skull and Penny Loafers jumped in to serve as his care team, got him home safely and Andy Wicke was at the ready to stitch him up. Harry Potter has been submitted as a potential new name for Chase – based on placement and size of scar to come, this idea has promise.

Bloody excitement behind us, we continued our circuitous mosey for about 1.25+/- miles to the garage for the following.

Bottom of each ramp:

• 5x burpees
• 10x Peter Parkers (5x each side)
• 15x Carolina dry docks
• 20x merkins
• 25x air presses
• Backward run up the ramp
• Walking lunge the flat section to next ramp

After first two rounds, Q realized the above exercises all work the same muscles, and modified to 5/10/10/10/15. Last round was just 50 air presses to finish in time.

ANNOUNCEMENTS:

Surgery is scheduled for Penny Loafers wife in mid-July. Continue to pray for the family and let’s be thinking about ways to serve them next month.

Calf Killer’s cousin Ryan was in a bad climbing accident recently and is recovering from some very serious injuries. More procedures to come so pray for full recovery.

Pleasure to be with you men this morning. Let’s try to limit injuries from running in straight lines in the future. 

#wps

Conditions: mid-70s and huuuumid

Pax: Bicentennial Man (QIC), Blue Mule (QIC), Harvey Updyke (QIC), Hi Viz (QIC)

…you read that right. When YHC pulled in at 5:28, the other three pax were ready and waiting. Blue Mule threw out the idea that in the absence of anyone stepping up to the Q-plate, we all split the Q duties, each taking roughly 11:15 of leading the pax through their paces. And so began the Committee-Q…

Hi Viz’s Part 1: Disclaimer to remind us all that none of us are professionals, then mosey from shovel flag, around western edge of Elmington, to just behind home plate of the baseball diamond. Warm-ups including SSH, LBAC, Air Press, Reverse LBAC, WMH, and Good Mornings. Lined up on the nearby bleachers for some 10-15-20 DIDs, followed by Monkey Humpers. Rinse and repeat, reversing the numbering (20-15-10) on the DIDs.

Blue Mule’s Part 2: Mosey to the playground, pair up. One partner runs to a destination point (cycled through the southwest corner of the park, the steps in front of WEMS, and the nearby book birdhouse), while the other gets in AMRAP of the called exercises, which rotated after both partners had completed the run. Exercises included merkins, overhead claps, burpees, and manmakers.

Harvey Updyke’s Part 3: Mosey to the tennis court for some 4-corners action. At the first corner, 25 merkins. Crab walk to second corner, for 50 Carolina dry docks. Bear crawl to third corner, for 75 monkey humpers. Lt Dans to fourth corner, for partner curls (one partner is down in wheelbarrow position, other partner grabs their ankles and performs a bicep curl).

Bicentennial Man’s Part 4: Mosey back to the playground for Elevens with pull-ups and decline merkins. Time was called with 3 minutes to spare, and the pax moseyed back to the shovel flag, for a quick Mary consisting of J-Lo’s, flutter kicks, and box cutters.

COT/Announcements:

Leadership lunch this Friday at Thistle Farms cafe, coordinated by Vector. The topic will be dealing with difficult people, with words of wisdom from a senior leader in Vanderbilt’s Compliance organization.

Great creativity and flexibility by our small group this morning. Pleasure to lead – and be lead by – each of you.

-Harvey

17 PAX braved the conditions for a good little AMRAP to start the weekend.

PAX: Big Stick, Floppy Disk, Bagger Vance, Dupree, Black Widow, AR, CCR, Dine ‘n Dash, Master Splinter, Moving on Up, Atlas (my hero), Yard Sale, PSL, CAPS LOCK, Dmish, Prevac, Razorback (Q).

Conditions: Wet and it got wetter.

Tunes: My old and insufficient speaker was the target of much complaining. But I’m cheap and she’s been with me for a lot of good years.

WOR: Mosey to bottom of bus hill for some SSH, GM, WMH, BACs, OH and seal claps, merkins, squats, spidermans and a couple hill sprints. Then mosey to covered court for…

THANG: AMRAP because YHC wasn’t in physical or emotional shape to bark orders all morning. The white board (which will return) listed the following exercises (alternating between the two options each round), and PAX were instructed to complete as many rounds as possible in our ~35 remaining minutes.

• 10x pullups / horizontal rows
• 20x merkins / Carolina dry docks
• 30x squat jumps / split squat jumps (15x each side)
• 40x LBCs / reverse crunches
• 50x hillbillies / Imperial walkers (25x each side)
• (4x) * (round number) 8-ct body builders (so 4, 8, 12, 16… for those of you who were Rick Singer customers)
• Baseball lap

Pretty good pace by the whole group, who eschewed the covered court after round 1 in favor of the wet playground. I think the cardiovascular elite tallied 6 rounds total (or close to it). Back to the parking lot right around 6:15. 

ANNOUNCEMENTS:

Several challenging health situations discussed this morning – let’s keep those families in our prayers and remember to serve and encourage them when and how we can.

First Friday lunch is today @ 11:30 at the Cookery.

Pleasure to be with you men this morning.

#wps

PAX: Pumpkin Spice, Trapper Keeper, Defrost, Reveille, Black Lung, Blue Mule, Crawlspace, Hi-Viz, Bicentennial Man, Right Said

QIC: Right Said

WOR:

Mosey

SSH

LBAC

rLBAC

Air Presses

GM

Windmills

Merkins

Squats

 

Thang

Stand Up: PAX held People’s Chair while the song Stand Up for the Champions by Right Said Fred played. Each time the phrase “Stand up” was heard, the PAX stood up and then went right back into People’s Chair. 3:18 song. There was lactic acid aplenty.

Short mosey to Marlborough and Chesterfield for 10 merkins followed by 5s between Chesterfield and Fairfax with merkins and squats.

Mosey back to the school pick up circle for a group exercise inspired by Trapper Keeper’s soccer game. Standing in a circle, each PAX took a turn naming an exercise and a rep count and then the volleyball was passed around the circle until the ball touched the ground. The number of touches before the ball hit the ground was subtracted from the initial rep count.

Mosey back to the start.

Vector’s Leadership Lunch is coming up Friday, June 21. RSVP to Vector.

Prayers for Ludwig’s wife and the family.

 

-YHC

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.