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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.

 

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 3^rd 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)
• 2^nd 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+

PAX: Black Widow, Olan Mills, Penny Loafers, Deck the Hollis, Toga

Five redwoods posted to see if YHC really would bust out a pilates workout.  Here’s how it went down:

Disclaimer, warmup COP, then lineup for coupon circuits:

Circuit 1: dumbell curls, sandbag squats, ruck press, kb lunges, run:  All players complete three rounds

Circuit 2: dumbell burpees, sandbag cleans, slam ball jumps, kb swings, run: All players complete three rounds

Lots of Mary

COT with YHC taking us out.

NMM: The PAX may seemed hesitant as to what YHC would do this morning: pilates, meditation, circle… , but all doubts were removed when the coupons rained forth from YHC’s sled.  Fun times had by all!

18 PAX in Attendance : Hush Puppy, Typo +, Professor X, Barney Fivel, Mufasa, Creeper, Nimbus 1500, Stats, Staples, TVG, 3rd Degree, Cheez Whiz, Sparta, Old Hickory, Double Bird, Little Miss Piggy, SexEd, & YHC Kermit.

45 Min Pre-party…. 

7 HIM decided to go 1/2 Gauntlet and get a 45 minute PP in to push themselves above and beyond.

Lead by YHC (KermiT), Staples, Nimbus, TVG, 3rd Degree, SexEd, and Creeper went APE and did a quick 3 miles split in half by the following:

Toes 2 Balls – yep, you heard me. 25x

High Plank Work:

Arm Raises left an right

Leg Raises left and right 20x

GM’s OYO

Tebow Stretch

Then we tried some weird Little Mermaid mess that will never ever be attempted again, and if it is attempted, its an automatic 50 burpee buy in with a 50 burped buyout…. test me….

After we failed miserably we jetted back to the parking lot.

(Great chat with 3rd Degree on the way back, thank you 3D for being a stand up brother)

(TVG is a beast, and I love this dude)

(Staples is insanely reliable, keep up the good work, Im thankful for you)

(Nimbus makes me push harder, I need it, and for that Im thankful)

(Creeper make me want to be 48, I hope to be half the man you are at 48)

(Thankful for SexEd and his willingness to step up and VQ. You’re a solid brother and Im thankful for your leadership)

15 Minute Pre-Party:

Led by Typo+ with Old Hickory. Not 100% for sure. As we were cruising in it looked like there was some sort of crawling on the asphalt.

Medic: Lots of 80’s stuff on Sex Ed’s playlist… everyone seemed to enjoy it, I actually have no idea what was played…. However, I can tell you that Colter Wall was not played, which was sad to say the least.

6:00a.m. starts with a quick intro, the fine print details.

WarmUps :

SexEd stepped up and went for his VQ today

Variable Arm Circles

—Something Else—

Lunges

—Something Else—

>>>>> (Probably Something Else)

Thang….

Super Basic, Super Hard.

5 Minute Mosey >>>>> 1 Minute Exercise>>>>> Rinse & Repeat for 1 Hour.

Speed bumps were as follows:

Each Speed Bump lasted 1 minute, so all exercises listed were executed for 1 minute with the partner exercises being completed for 1 minute and then switch for additional 1 minute.

Jump Squats (People were getting warmed up. Most PAX brains weren’t working so they didn’t understand what the heck was going on)

2 Burpees in front of Aunt Beas house, courtesy of 3D.

Leap Frogs (Somebodies genitalia may or may not have grazed a back or two)

Partner Carry (Balls touched backs, for sure, no doubt)

Crab Walk (I skipped this one, shoulder ish’s. Old Hickory played skoot A$$, Nimbus won, most PAX suffered)…. I hate crab walking,…. it sucks.

Pull-Ups and Ab Rollouts….. everyone understood Pull Ups, no one understood Ab Roll Outs…. They’ll understand next time….

Wheelbarrow’s… not easy…

Bear Crawl…………… def not easy……………….

Burpee Broad Jump…. crap this was hard. I was 100% spent and super struggling to get in 8.

Post Party – 

Non-existent

Other News-

• 2nd F opportunity:

Staples Wild Beast Feast September 7th 6:00pm at The Barn

F3 Dads Runamuck September 6th-8th in Ocoee. Get with TVG for deets.

F3 Dads Lowes free kids project Sept 14. Get with Typo + for deets.

F3 Nashville 5 year anniversary Sept 14th. Convergence.

• 3rd F opportunity:

Jerseys for Soccer Mom. If you are committed to sponsoring a shirt, funds need to be donated ASAP. Please check slack for deets.  

Big ups to SexEd for a great Q today. I really appreciate you and all that you bring to the group. Thanks for allowing me the opportunity to walk along side you.

Peace out!

-Kermit

PAX: Unicorn (frist time at The Cow), Deck the Hollis, Umbrella, Leatherneck, Olan Mills, Penny Loafers, Toga (QIC/Yogi), Black Widow

8 posted to see just how how flexible they are.., or should aspire to be.  Spirits and hamstrings were tested like this:

Disclaimer then mosey to GWP for pull-up pyramid to 5 and back down.  Head to bball court and line up in rows for what was possibly Nashville’s first yoga themed workout.

Three sun salutaions followed by a flow through the following poses with up and down dog in between each pose:  Runner’s Pose, Crescent Pose, Warrior One, Warrior Two, Reverse Warrior, Triangle Pose, Twisting Triangle, Chair to Twisting Chair, Right-Angle Pose, Right-Angle Pose & Grab , Prayer twist from Runner’s Pose to Side Arm Balance, tree, standing leg extension.

Mosey back to BMS lot for COT.  YHC Took us out.

NMM:  YHC promised something different, and the giggles and calls for yoga pants seemed to indicate victory.  Some of the PAX, YHC included, seemed a bit banged up from Saturday’s ruck, and this seemed like a good time to try this.  YHC is certainly no yogi, but we put a few poses together, and it seems we all could use more balance work.  Question to the broader PAX, should these workouts be called Foga, Yog3, other?

Stay Classy,

Toga

23 PAX: Pumpkin Spice, Princess Aurora, Bad Boy, Vector, Toothless, FNG (DoggyBag), T-Cell, Reveille, Bearback, Firefox, TrapperKeeper, High-Viz, Crawlspace, Cunning Linguist, Dewey, Harvey Updyke, Lemon, Pop-a-Lock, Porcelain, Hambone, Riverdawg, Covenant Eyes, Duplex

Intro: My VQ! Nashville Humidity was on point (around 90%) at 5:30am. Enjoyable mosey around the rec center and up to Golf Course round-a-bout for some WOR.

WOR:
11 x LABCs
11 x rLABCs
11 x Seal Claps
11 x Imperial Walkers
11 x Good Morning

Extended mosey back down to parking area at base of hill. Included steeplechase fence jump to keep the blood flowing.

Thang 1:
Partnered up for combined effort on the reps.

50 x Merkins
Bernie Sanders to top of hill, jog back down
100 x WWII
Bernie Sanders to top of hill, jog back down
150 x Squats
Bernie Sanders to top of hill, jog back down

Rinse and Repeat (as an ode to my namesake of Duplex)

Early finishers added 25 x SSH + variety of plank options (thanks to PA for the assist)

Thang 2:
Shifted to low wall for DIDs

20 x Dips
15 x Incline Merkins
10 x Decline Merkins
Rinse and Repeat (as yet another ode to my namesake of Duplex)

Mary:
Dealers Choice (not in correct order)

20 x LBCs
15 x Freddie Mercurys
15 x Hello Dolly
15 x American Hammer
15 x Crunch Frogs
Alphabet
Alphabet (spelling ‘Duplex’ twice)
15 x Flutter Kicks
15 x Boxcutters
15 x Flutter Kicks
15 x Butterfly Situps
60 second Plank

Learned that even when you think you planned more than you need to, plan for a little more. Dealers choice was longer than planned, but helped push us to time. Learned its good to announce how many reps during Dealers Choice to keep everyone pushing to the end of each one. 

Bullhorn:

5th Anniversary event of F3 Nashville coming up 9/14/2019 (official anni is 9/13)

Porcelain 2.0 is coming soon. Thoughts and prayers to he and his wife as they prepare.

Swift and smooth recovery for Lunch Lady, as well, as those that have minor ailments within the PAX today.

Bearback’s Father-in-law heading in for surgery.

FNG: John from Jacksonville [Gator alumni], nicknamed: Doggybag after he made it apparent he has an strong rivalry with the Georgia Bulldawgs. Hoping he continues going to F3 down in Jacksonville.

 

Truly a pleasure to Q this week for my first time. You guys inspire me to be better each time I come. Keep up the encouragement to all those around you!

Here’s how it went down on the East Side this AM.

PAX: Brother at Law (QIC); Pocket Chicken; Hipster; CCR; Vegemite; Small Things; Sand Lapper; White Cloud; YGR (FNG); and Reba (FNG).

WOR: Mosey around the block and over tennis courts.  Get together for a BAL WOR classic: SSH, Good Mornings; Willie Mays Hayes, Yoga Arm Circles.

THANG:

Mosey to playground and benches.  Split into two groups of 5.  Each group does 5 minute AMRAP of the following.

AMRAP 1: Cindy (5 pullups, 10 merkins, 15 squats).

AMRAP 2: DIDs (10 decline merkins, 15 incline merkins, 20 dips), then 10 box jumps.

Healthy mosey around the community center before we switch out.

 

Mosey down to the big bad hill and partner up.  P1 backwards runs up the hill and forward mosey back down while P2 performs absolution at bottom of hill (pushup in place of groiner, does this have a name?).  Switch out.  Rinse and repeat so each partner runs the hill 3x.

 

Mosey back up to tennis courts (lost some men on the hill) for SLAD lunges.  Lunge superset consisting of the following:  EMOM, alternating legs each minute, perform the following: 5 pulse lunges, 5 lunge to knee raise, 5 stork lunges, 5 half step lunges, 5 curtsy lunges.  Did 8 total sets, so 4 on each leg.  Those aren’t fun.

Little lateral movement with some McEnroes to shake it out after.

 

Mosey to parking lot for MARY: AL prom date progression: two legged x10, R leg cross x10, L leg cross x10, GMs x10.

That’s all she wrote.  Great to have two FNGs at The Buffalo, welcome YGR (Young Gun Rattler? Yikes Green Rodents?) and Reba.  Pocket Chicken’s debut Q next week.  He will be doing things his own way.  You don’t want to miss this.

Hot Route and YHC will be setting up an East side happy hour in the near future.  Keep your eyes peeled.

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