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3 HIM came out for an OTB boot camp so they can cross the Ironclad finish line of 40 posts.

PAX:  Crawlspace, PA (co-QIC), Vector (co-QIC)

Conditions:  40 degrees, practically balmy

Vector:
Mosey around to the upper parking lot for the

Warm-o-rama:  

Imperial Walkers x 15
Reverse LBAC x 15
Overhead Squats x 15
“Normal” Merkins x 10
Cherry Pickers x 15
LBAC x 15
Air Presses x 15
Dry Dock, Carolina Style x 10

First Round:

DORA –  50 Dips, 100 LBCs, 150 Squats while 1 or 2 PAX runs around traffic circle

Playlist – Comprised of the Cheesiest Tunes from 80’s Training Montages (It was Cheese Whiz x 10, my friends)

Eye of the Tiger – Survivor [Rocky III]
Theme from Rocky – Bill Conte [Rocky . . . duh]
Far from Over – Frank Stallone [Staying Alive as well as from one of the classic SNL skits from the 80’s about male synchronized swimmers:

The Final Countdown – Europe [just ’cause]
Burning Heart – Survivor [Rocky IV]
You’re the Best – Joe “Bean” Esposito [The Karate Kid]
No Easy Way Out – Robert Tepper [Rocky IV]

Second Round (PA):

• Pull-Up Reverse Pyramid – 10-8-6-5-4-3-2-1
• An attempt to do pull-up hold at top, but some HIM (cough, cough . . .me) failed that one miserably.
• Jacob’s Ladder – Bernie Sanders up the back driveway to main lot, clerkins at the top, run back to bottom increasing reps to 7

Mary: 
[10 burpee penalty as shovel flag had fallen over]
Alabama Prom Dates x 20
Right and Left sided Leg Lifts x 20

COT:

• Tonight:  Need any last Ironclad F2 or F3 credits (or not, the fellowship is still good for you)?  Meet us at Edley’s in Sylvan Park at 2000 for beers and some Q Source.
• Warpath 4-13-2019 in Franklin
• Gauntlet 5-4-2019 with Nolensville HIM
• T-shirt order for F3 Nashville open now.  Ironclad and Revised Scorpion to come soon.

Thanks to PA for creating Ironclad and pushing us to be better.  Has been hard work but definitely see the benefits — more comfortable being Q, stronger, can now tolerate some running, glad to have tried out new AOs and met more HIM.  Highly recommend doing it next go around if you weren’t able to this time.

Vector

9 of Nashville’s fastest posted for a beautiful first spring morning of the year (to preempt the calendar nerd comments, farmer’s almanac online tells me the vernal equinox did not occur until 4:58 CT on 3/20).

PAX: Pop-A-Lock, Money Shot, Life Champ, Big Stick, Too Tall, Lumberg, Razor, Prevac, Razorback (Q).

WOR: Field lap, SSH x 20, GM x 10, WMH x 10. We then did 20 yds of the following to get the legs loose: high knees, butt kickers, walking single leg RDLs, high kicks, heel taps, A-skips.

THANG: 100-yd sprints x20, with each sprint starting every 75 seconds. At the end of each sprint, 20 reps of the following:

• • Sprints 1-10: merkins (east goal line), squats (west goal line)
  • Sprints 11-20: LBCs (east goal line), ‘Bama prom dates (west goal line)

Impressive pace set by the Big-Tall-Shot trio, and a winded group at the end of the 20th sprint. Had a few minutes left so added some lateral movement to round it out: side shuffle line drill to the 10/20/30/40/50 yd lines and back, with 10 merkin speed bump each time you hit the goal line. Mosey back to parking lot for abbreviated Mary and it was time.

ANNOUNCEMENTS:

3/29 Leadership lunch at Richland with Ret. US Army Ranger John Belman.  See Slack for details or contact Bagger.

3/23: Westside CSAUP The Scorpion.  Begins at Titan and ends at West Park.  See Slack or contact Princess Aurora for details.

4:13 starts back up next Thursday morning.

#wps

A strong Cruelhall pax of 17 made their way out into the gloom on this beautiful 49-degree morning to get better.  At the request of Baggervance, very little cotton made an appearance.

Pax: Flutag, Ludwig, Baggervance, Blue Devil, Offshore, Brother-at-law, Black Lung, Sterno, A_R, Blackwidow, PSL, Bigstick, Reefer, Dmish, Lumbergh, Capslock

WOR: Little bit of everything to get rid of the slight chill in the air.

-Quick mosey around the Cruelhall Castle

-15 SSH

-20 Good Mornings

-15 Willy Mays

-15 High Knees

-15 Arm Cirlces forward & reverse

-Possibly some extracurriculars that I’ve missed

THANG: We started out light and built round by round, keeping the pax together with Flutterkicks in between.  Got 7 great rounds in before we almost had to call it due to time, but the pax wouldn’t have it!  We squeezed in that 8th round because that’s what we came for.

ROUND 1 – 5 burpees, Parking Lot Loop

ROUND 2 – 5 burpees, 10 Merkins, Parking Lot Loop

ROUND 3 – 5 burpees, 10 Merkins, 15 WWI, Parking Lot Loop

ROUND 4 – 5 burpees, 10 Merkins, 15 WWI, 20 Block Curls, Parking Lot Loop

ROUND 5 – 5 burpees, 10 Merkins, 15 WWI, 20 Block Curls, 25 squats, Parking Lot Loop

ROUND 6 – 5 burpees, 10 Merkins, 15 WWI, 20 Block Curls, 25 squats, 1 minute elbow plank, Parking Lot Loop

ROUND 7 – 5 burpees, 10 Merkins, 15 WWI, 20 Block Curls, 25 squats, 1 minute elbow plank, 35 Side Straddle Hops, Parking Lot Loop

ROUND 8 – 5 burpees, 10 Merkins, 15 WWI, 20 Block Curls, 25 squats, 1 minute elbow plank, 35 Side Straddle Hops, 40 shoulder presses w/block, Parking Lot Loop

Mary: To add to the fun we closed out with some additional burpees, crunches, and a brief conversation with the Sky Q before making our way over to the always tasty and delicious spice enhanced coffee.

ANNOUNCEMENTS:

3/29 Leadership lunch at Richland with Ret. US Army Ranger John Belman.  Details will be in slack or contact Bagger.

3/23: Westside CSAUP The Scorpion.  Begins at Titan and ends at West Park.  See Slack or contact Princess Aurora for details.

Prayers:  Bagger’s friend unexpectedly losing a baby at delivery.  Apologies if I forgot somebody’s intention but I think that was it.

Run with faster men.

Movin On Up

-28-

16 of Nashville’s finest celebrated this 50’ish degree morning with a healthy dose of lateral exercises and running.  Short sleeves, gloveless hands, and even bare chests were all reported.  It’s spring men.

Pax: Floppy D, CCR, Hot Route, Princess Aurora, Porcelain, Firefox, Crawlspace, Right Said Fred, Crablegs, Blue Mule, Pumpskin Spice, Hi Viz, Preacher Man, Harvey Updyke, Cunning Linguist, Brother at Law (Q).

WOR: Kind of did a bunch all over the place.

10 SSH

Run a bit

10 merkin speed bump

Run a bit

Walking lunge and twist to a flock of seagulls

Run a bit to backside of Parthenon

Then circle up at the porcelain dragon: SSH x30, GM x10, WMH x10, LBAC x10, Reverse x10, Navy Baby Seal Claps x10, Overhead Press x10

THANG:

Mosey up to upper level of Parthenon and perform the following as we made our way around entire perimeter: squatted side shuffles long side of parthenon, Lateraltenant Dans short side (side lunge one leg, side lunge other leg, squat), then repeat the other long side and other short side.

Next we revisited one of my favorite types of sets, a roughly 5 minute AMRAP super set with some hearty running in between:

Set 1: 10 Ariana Grandes (lateral lunge to lateral slide, push back up and repeat on opposite leg) x10; 2) Mike Tyson Merkins x15

Run Ellipse at roughly 70% effort

Set 2: Lateral box jumps x10 (modify with lateral step up); repeat other side x10; Carolina Dry Docks x10

Run Ellipse at roughly 70% effort

Set 3: Low, slow, deep skaters x20; Uneven merkins x10

Mosey to side parking lot and split into two roughly even groups for two sets of suicides.

1. Group 1 runs light pole suicides while other half does atomic merkins; switch out.
2. Group 1 runs light pole suicides while other half SSH; switch out.

Mosey to statute of virtue for MARY:

American Hammers x20

Leg crossed single leg Alabama Prom Dates x10 each leg.

Alternating Shoulder taps x20

Side Plank roughly 20 seconds each side

WMH x10 for a final side to side stretch.

ANNOUNCEMENTS:

3/29 Leadership lunch at Richland with Ret. US Army Ranger John Belman.  See Slack for details or contact Bagger.

3/23: Westside CSAUP The Scorpion.  Begins at Titan and ends at West Park.  See Slack or contact Princess Aurora for details.

PA will throw a generic F3 Nashville shirt order up on the website for newer F3 members to get in on the fun (pyramid scheme).  The Scorpion also has a shirt up there for participants.  Look for the link on Slack.

Couple of births among the PAX.  Congratulations and prayers offered up to Preacher Man and Bad Boy.

Prayers: New family members, Hot Route’s family friend died in a plane crash leaving a widowed wife, and Bagger’s friend unexpectedly losing a baby at delivery.  Apologies if I forgot somebody’s intention but I think that was it.

Always an honor to lead and be lead.

Brother at Law

-30-

Monday, March 11, 2019

Conditions: – breezy, 48 degrees, dark, and gloomy – quentissential  Irish weather

PAX: Bagger Vance, Venus, En Fuego, Money Shot, Cowboy, Fox Trot Talks Alot

QIC: Tiny Dancer

Warmarama:

Lap around the park back to the parking lot

Soundtrack: Blood of Cu Chulainn, Jeff Danna and Mychael Danna (remember the Boondock Saints?)

17 SSH

10 Good mornings

17 LBAC (forward and reverse)

17 Slow and low squats (little quick for BV’s taste)

40 Merkins on your own

The Thang

(Mosey to the soccer field)

Sevens – (had to pick lucky / holy number seven on St. Patrick’s Day week) pull ups on goal post, run the length of the soccer field, burpees at the opposite goal post.

Soundtrack – slightly Pogues-heavy:

1. If I Should Fall from Grace with God – The Pogues
2. Irish Rover – The Pogues
3. Whiskey in the Jar – The Pogues
4. Streams of Whiskey – The Pogues
5. The Body of an American – The Pogues

(Mosey back to the parking lot to retrieve the 30lb ruck sack) (Shout out to Pop-a-lock for the loaner!)

One HIM would don the ruck sack and run solo counter-clockwise around the track, while the rest of us ran an indian run in the opposite direction, using my bluetooth speaker as the baton. Each time the lone runner would meet the remaining six, we’d share a five- burpee handoff, and the ruck sack would be passed on to the next HIM. We rinsed and repeated until all got a turn with the ruck. We then did 20 merkins and moseyed back to the parking lot. At some point during this evolution, Foxtrot finally arrived, allegedly after already working out at his house.

Mary

40 flutter kicks

10 Hello Dollys

Surprise end of Mary for meditative burpees and atomics, much to Bagger’s dismay. For meditation, we digested select quotes from St. Patrick himself in between burpees and atomics

1. Check them out! This guy was a stud… https://www.goodreads.com/author/quotes/688258.St_Patrick

Quote 1: 20 burpees

Quote 2: 15 Atomics

Quote 3: 25 WWI’s

Quote 4: 15 Burpees

TIME

All told, we ran 9 laps around the track (3 laps = 1 mile). With the running during the sevens,, we managed between 3 and 4 miles. Extra respect to Cowboy for all the one-armed merkins he cranked out in order to compensate for his injured shoulder.

Prayers were sent up for Bad Boy, his wife, and his soon-to-be-born 2.0!!! Also, we prayed that we follow in St. Patrick’s example by answering God’s call in our lives. He is a timeless example that one God and one man can change entire nations.

It was an honor to lead you and to get better with each of you. The Skunk lives on!

 

Location: West Park

Conditions: A crisp 30 degrees. Perfect shorts weather.

QIC: Pumpkin Spice

PAX: Crablegs, Lunch Lady, Porcelain, Princess Aurora, Pumpkin Spice (QIC), Right Said, Vector

THE THANG

After a brief disclaimer, the PAX moseyed around the playing field to warm up the legs, followed by some Warmorama. :

• SSH x 15
• High Knees x 15
• LBAC x 15
• Moroccan Night Clubs x 15
• rLBAC x 15

The PAX then made their way over to the pavillion (Pizza Hut) for some instructions. The exercises were:

• Station 1: Using the picnic tables, PAX performed:
  • 20 Incline Merkins (alternating regular and diamond)
  • 20 Incline Plank Jacks
  • 10 Decline Merkins (alternating regular and diamond)
  • 10 Decline Plank Jacks
• Station 2: In the Decline position (feet on the wall, hands on the ground), PAX shuffled the entire length of the wall next to the playground (100 feet)
• Station 3: Using the swings, PAX performed 30 Steve Irwins (AKA Down Unders, Kangarows, Underdogs)
• Station 4: The PAX made their way back to the starting parking lot and did Lieutenant Dans the length of the parking lot (100 feet) and Burpee Broad Jumped their way back

The above exercises were repeated once more, with the only modification being that Station 2 was performed in the Incline position.

After 2 rounds of punishment were complete, the PAX performed 10 MOM with 60 seconds per exercise, which included:

• LBCs
• Box Cutters
• Hello Dolly
• 60 degree leg raise
• Alternating Heel Taps
• American Hammers
• Flutter Kicks
• Low Plank
• Backwards Plank
• Alabama Prom Dates

MOLESKIN

• We opined whether Alabama PAX refer to Alabama Prom Dates as Mississippi Prom dates. We may never know.

BULLHORN

• Vector’s 2.0 is making a decision on where to attend high school next year, be praying for him and his family in this big decision!
• CSAUP (The Scorpion) coming up on March 23, where we will be running between the West Side AOs (West Park, Titan, Bomber, Westeros) and performing a 15-minute workout at each site. Details, including t-shirt orders, available on Slack.
• Friendly Friday tomorrow with PA on Q! As Vector has said, BYOFNG.
• This coming Sunday at 2pm Right Said and The Jeweler are hosting a time trial on the track for a distance of your choice (1600 and 800 are current distances being run). Come join for some fun!
• We are continuing to do run-only workouts on Tuesdays starting from West Park. You don’t have to be a “runner” or be fast to join — all are welcome to come and get better!

– Pumpkin Spice

Venue: The Racetrack

Theme: Ash Wednesday

Pax: Boone’s Farm, Capslock, Double Check, Life Champ, Black Widow

QIC: Tiny Dancer

Conditions: Sweltering 21 degrees, breeze at a minimum

Warmarama:

Mosey to the running path

40 SSH

12 WMH

12 LBAC Front

12 LBAC Back

12 Slow and Low Squats

40 merkins OYO

THANG:

Pax Counted off 1’s and 2’s and paired up

AMRAP:

One PAX would perform the following exercises while the partner ran the track for 1 lap, at which time they would switch out:

60 pullups

200 merkins (switched to 2 laps for non-exercising Pax)

100 squats (switched back to 1 lap for non-exercising Pax)

100 split-lunges

Had to cut the split lunges phase due to time

Meditative Burpees and Atomics

All Pax circled up in the middle of the running track to hear some Ash-Wednesday-appropriate scripture and meditate on its both secular and spiritual applications while doing burpees and atomics.

1. Joel 2:12-18 – 20 burpees OYO
2. Luke 13:6-9 – 15 atomics OYO
3. John 15:15 – 10 burpees OYO

Mosey to parking garage. PAX were encouraged to reflect on the things that are holding them back from being the men they aspire to be.

Capslock gave us a 10-count, then we moseyed up the stairs to the top floor of the parking garage

Mary:

Dealer’s choice:

1. 40 Flutter kicks
2. 12 Freddie Mercs
3. 12 J Lo’s
4. 12 WWI’s – these are tough to do in cadence
5. 12 LBC’s
6. 12 Freddie Mercs

Finished up with surprise 20 burpees OYO to close it out.

PAX were reminded that the sun was literally and metaphorically rising on what could be a new version of ourselves, and to take advantage of the opportunities for self-improvement provided by Lent.

Prayers went up for the children of Metro Nashville Schools and for Life Champ’s continued role in their lives, as well as for the children of Caps Lock and Tiny Dancer.

Reflections:

It was cold, but it was an honor to start off Lent with you and to finally lead you. Racetrack will forever hold a special place in my heart, as it is where I posted out of desperation back in October while my third child was in the NICU. You all prayed for me and comforted me, and I received immense peace as a result. It was an honor to give back.

Have a great and fruitful Lent, and remember that Easter is on its way!

Tiny Dancer – out