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Life Lessons @ Titan 06 FEB 2019

PAX: Blue Mule (Q), Vegemite, Right Aid, G String, Reveille, CCR, IE (FNG), Hi-Viz, Centipete (FNG), porcelain crab legs, Pumpkin Spice Latte, Crawl Space

Conditions: Muggy and 60 some degrees. Gloomy. Ideal F3 situation.

Life Lesson Challenge: Princess Aurora challenged area PAX to sign up to involve life lessons in their Qs for a month. I signed up for this task February. The life lesson today was three-fold. First, when handed a tough task – like carrying over 130 pounds of bricks for a mile – teamwork is critically important. Second, when performing an important and challenging task – like 55 decline pushups and 110 overhead arm claps – you must perform the task to standard because cheating the reps is only cheating yourself.

Warm-Up: 1/3 mile run, arm circles forward and back, squats, Wilie Mayes Hayes.

Coupon Mile Run: Life Lessons #1: 5 coupons. 130 pounds total. 1 mile. Start running. PAX switch out coupons early and often. Do the math, that ain’t easy, and you don’t need me writing a paragraph to explain that, and you don’t need me writing a paragraph to explain switching off makes that easier.

Merkins and Overhead Armclaps: Life Lessons #2: 1 merkin, 1 four-count overhead arm clap. Rinse and repeat and increase number of reps until reaching 10. Life lesson is to keep the items up to standard. As the reps get tougher and more numerous, resist the temptation to slack on form.

Mosey from amphitheater with coupons to starting location.

Sprints and Coupons: Life Lesson #3: Pair up. One PAX does a coupon exercise – either thruster or curl or row – while one PAX springs ~200 yards and back. Rinse and repeat for ten minutes. That’s quite a bit of sprinting, and that’s the life lesson – dig deep to get that done.

Mary: Flutterkicks, homer to marge, big boy sit ups, American hammers, crunchy frogs, flutterkicks, two burpees.

Welcome two new FNGs Centipete and Indecent Exposure abbreviated as IE.

An excellent workout. An excellent morning. An excellent group of men.

See you in the gloom.

Blue Mule OUT

PAX: Blue Mule (Q), Boy Band, Red Skull, Floppy Disk, PSL, Edible Arrangment, Umbrella, Dr. Smart, Too Tall, Dupree, Razor, Calf Killer, CAPSLOCK, Pre Vac, Black Lung

Conditions: Humid and 60s and gloomy. Unseasonably warm. Very good weather to post in.

Life Lesson Challenge: Princess Aurora challenged area PAX to sign up to involve life lessons in their Qs for a month. I signed up for this task February. The life lesson today was three-fold. First, when challenged – such as with manmakers and coupon carries – step up to the plate and work hard to get the task completed. Second, keep to the standard – such as depth for squats – because deviating from the standard only hurts in the long run. Finally, third, when presented with trivial but important tasks – like countless jane fondas – link up with your team and crush the job no matter how big or small.

Warm-O-Rama: Jog around the church. Arm circles forward and backward and Willie Mayes Hayes.

Coupon Mosey: Five coupons 25-30 pounds. Mosey from church to stables, approximately ½ mile. All PAX swap turns carrying the coupons. Plenty of opportunities to be under the weight.

The Thang: Partner up. One partner sprints ~40 yards there and back while another partner does calisthenics, repeat until both PAX sprint twice and calisthenic twice. Seven rounds. Exercises included hand release pushups, pause squats, flutter kicks, overhead arm claps, squat jumps, homer to marge, and burpees. PAX were huffing and puffing after this.

The Thang with the Life Lesson: First Round: Same concept. However, all PAX must take turns using coupons for sprinting. Also, double the reps. Calisthenics replaced with manmakers and squat jumps. Rinse and repeat until all PAX sprint four times with the coupons. That’s a fair amount of manmakers.

The Than with the Life Lesson: Second Round: Same concept. All PAX must complete 10 rounds of sprints and 10 rounds of jane fondas. That’s a lot of jane fondas.

Repeat coupon mosey home.

Mary: Flutter kicks in cadence for 50x four count, plank for 60 seconds.

An excellent workout. An excellent morning. An excellent group of men.

See you in the gloom.

Blue Mule OUT

It was a beautiful day in Nolensville.  Stats led the pre-party, but I completely forgot to ask who showed up.  My bad, but great work y’all.

15 PAX in Attendance: Little Miss Piggy, Tebow, Stats, Aunt Beau, Nimbus1500, Old Hickory, 3rd Degree, Sterno, Creeper, NumbTucks, ShowMe, HushPuppy, Ragdoll, CheezeWhiz, Typo+ (QIC).

Yes, they let me Q!

Mosey, Intros, Disclaimer (I am definitely not a professional)

 

Warmups:

15 LBAC IC; 15 RLBAC IC; 15 SSH IC; Stretch OYO

 

Here We Go!

Thang 1:

21-15-9 (PAX perform these reps of each exercise)

Round 1: Squats / Merkins – between sets, Bear Crawl down and back; (work the core while waiting on 6)

Round 2: Lunges / American Hammers – bewteen sets, Duck Walk down and back (work the core while waiting on 6)

Round 3 – AUDIBLE!  No Round 3.  Instead, let’s do a Bear Crawl race.  I believe Nimbus1500 won with a photo finish over NumbTucks.

 

Thang 2 – Partner up and lets do some 76’s.  PAX 1 works exercise while PAX 2 sprints a short distance and back. Switch with cumulative counting.

Oops, Q lost his Weinke and had to go back for it.  3rdDegree let PAX in some CORE work, because we always need more of that.  Weinke now in-hand!  Back to business.

Round 1 – 76 each of Squats, WW1, The Bruce Merkin (ankle on top of another to start, switch ankles at top of Merkin).

Round 2 – 76 each of Lunges, American Hammers, Calf Raises

 

GutBusters!

Everyone starts in and holds a plank during the Ghostbusters song.  Every time they say “Ghostbusters” you complete a burpee.   In the “I ain’t afraid of no ghost” sections, do plank jacks in rhythm.  Bustin’ makes you feel good.

CoT:

Count-o-rama; Name-o-rama; announcements and prayer requests; quick prayer to finish thanking God for his faithfulness to us.

 

Post Party: 15x Burpee variation where you do an Iron Mike at the top of the burpee.  Very fun.  Attended by 8 or so PAX.

 

Coffeteria

 

Continues prayers for SoccerMom in Uganda.

 

Typo+

Gloom Factor: Low. Mild with few sprinkles.
Temp: 45ish.

PAX: T-Cell, Pumpkin Spice, Lunch Lady, Tiny Dancer, Harvey Updyke, Hambone, Cunning Linguist, Hotroute, Firefox, Ridealong, Autotune, En Fuego, Pop-A-Lock, Right Said, Porcelain, Shadow, Crawlspace
QIC: Hi-Viz

Disclaimer

Quick mosey past the driving range.
WOR
-SSH X 100
-Count off 1s and 2s.

THANG
Mosey to the upper parking lot.
DORA: Burpees X 100, Merkins X 200, Squats X 300
Runner faces the community center at all times: Shuffle, Crawl Bear, Shuffle, Bear Crawl around the cones.

Mosey to the community center entrance.
TABATA: (YHC aimed to pick the worst music he could fine. Glad it seems I succeeded.)
1. SSH – ‘Fast Car’
2. Flutter Kicks – ‘Rocky’
3. Plank Jacks – ‘Uptown Funk’

Done.

COT

NMM
‘Borrowed’ inspiration for this one (with some modification) from the fine folks at F3Memphis. Glad it was such a #CrowdPleaser.

Great work all the way around. In addition to the MC, YHC heard some good encouragement from the PAX, which helped everyone dig deep to finish strong.

BH
-1st Friday Lunch today at 11:30 at Cookery.
-Pray for Trinity, Pumpkin Spice’s M, as she undergoes knee surgery.
-Pray for Michael, Lunch Lady’s friend, battling terminal cancer.

SYITG.

Location: West Park

Conditions: A crisp 17 degrees

QIC: Pumpkin Spice

PAX: Bicentennial Man, Crablegs, Porcelain, Pumpkin Spice (QIC), TK

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
• WMH x 15
• LBAC x 15
• Air Press x 15
• rLBAC x 15
• Mountain Climbers x 15

The PAX then made their way over to the swings for the Main Event. Whilst Crablegs was Smartpacking (not deterred by a nagging injury, performing either the same or modified exercises), the PAX partnered up for some Dora with a Swing theme. The exercises were:

• 100 Kangarows (or Steve Irwins) – laying flat on your back under the swing, pulling yourself up by the swing in a horizontal row maneuver
• 200 Swerkins – feet in the swing, perform a derkin followed by bringing knees to the chest and straightening the legs back out before another rep
• 300 Swinging Squats – perform a squat, and on the way up bring your feet together, alternating stepping to the right and left on alternating reps

The other partner ran around the nearest water tower and back to meet their partner, picking up where they left off until all exercises were complete.

After completing the Swinging Dora, the PAX made their way back to the parking lot for some Mary. We all took turns calling out exercises in cadence until time was up:

• World War I x 20
• High Plank x 20
• Flutter Kick x 20
• J-Lo x 20
• Box Cutter x 15
• Reverse Box Cutter x 15
• Freddie Mercury x 30

MOLESKIN

• Many a name were thrown out for potential West Park AO titles, including but not limited to: Atlas, Pumping Station, Tank, The W, Two Towers, Isengard, La Croix, etc. Further suggestions welcome.

BULLHORN

• Many February Q’s are wide open — for those who haven’t Q’d in a while, let’s get after it!
• We are continuing to do run-only workouts on Tuesday’s 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

Pax: Play, Rabbit, Water Boy, Scar, Luigi, Slim, Timon, Kid, Frozen, Lockbox, Turbo, Donkey, Radio, Pumba, Lightning, Styles and Mater, Pop-A-Lock, Bad Boy, Brother-At-Law, CCR, LaPew, Bagger Vance, Red Skull

Disclaimer

 

THANG:

Good morning x10
LBAC x10 F and R
Willy Mays Hays x10
Seal Claps x 10
Squats x10
SSH x 100 (25 pushup penalty) – told the Pax the general structure, but not ending number. Got some mumblechatter closer to 75, a couple dropped out and gave 25. First lesson in perseverance.

 

Q’s legs were cold. Ran to the east side. Squats.

Run to end of alley – 25 squats

Q’s less were still cold. Returned to start point. Squats.
Run back – 25 squats

Ran to the south field, because YHC’s heart rate was “low”.

Counted off, did a modified BOMBS workout:

1 Pax ran to pole, other did exercises.
50 Burpees
100 Mountain Climbers
150 Merkins
200 LBCs => about this point Q started questioning his life choices.
250 Squats

Ran to basketball court for Mary

25 flutters
25 WWIs
10 Muktars n’ Cry

Theodore Roosevelt’s Man in the Arena, from Citizenship in a Republic, April 23, 1910

It is not the critic who counts; not the man who points out how the strong man stumbles, or where the doer of deeds could have done them better. The credit belongs to the man who is actually in the arena, whose face is marred by dust and sweat and blood; who strives valiantly; who errs, who comes short again and again, because there is no effort without error and shortcoming; but who does actually strive to do the deeds; who knows great enthusiasms, the great devotions; who spends himself in a worthy cause; who at the best knows in the end the triumph of high achievement, and who at the worst, if he fails, at least fails while daring greatly, so that his place shall never be with those cold and timid souls who neither know victory nor defeat.

Encouraged the PAX to push through hard things, to persevere, because those not in the battle with us are coaching from an armchair.

Gloom Factor – High – balmy 23 degrees

5 Pax braved the frozen tundra of The Racetrack to put in a double shot of 7’s this morning and an Ironclad Winter Challenge sub freezing bonus point.

PAX: Big Bang, Black Widow, Bagger Vance, Razor, & Umbrella (QIC)

After quick disclaimer – 10 burpees to get the blood flowing and off we went for a warm up mosey around the track to the middle of field for WOR:

20 x SSH
10 x BAC Forward
10 x BAC Reverse interrupted by some mumblechatter about minivans and mistaken kid identity
10 x Seal Claps
10 x OH Press when out from the darkness and snow comes Razor to join the PAX
10 x Imperial Walker
10 x SnL squats
10 x Tempo Merkins

Thang 1 – First Shot of 7’s
7’s – Start at one end of field with sumo jump 180 squats, “sprint” to other side for Yurpees (a friendly nod to our brethren in Nolensville).

Short mosey to the bottom of hill on Maryland Way

Thang 2 – Second Shot of 7’s
Start at the bottom of the hill for a Jacob’s Ladder 7 rounds of hill repeats with Double Shot of Jack Burpees at the top increasing in amount for each hill repeat.

Finish our second round in time for quick mosey back to parking lot for Mary:

20 x LBC’s in cadence
20 x Flutters IC
20 x Alabama Prom Dates IC
20 x Shoulder Taps IC
45 second Lanny Lou hold

COT/Bullhorn:

Spoke to the PAX about operating in an environment and thought process of fear, specifically from a position of a fear of failure as a business leader, husband and father. Also being mindful of allowing guilt and shame to creep into our self talk. Jesus never spoke, and never speaks, to us in the form of fear, shame and guilt. These are workings of the devil. Big Bang and Razor offered some additional words of wisdom here for the group.  Much appreciated.   Closed in prayer for our fellow brothers and to live today in a way that honors God.

It was a pleasure to lead you men this morning. Thanks for coming out on a cold, snowy morning.

Peace out,

Umbrella

8 PAX showed up for the *official* inaugural West Park AO Launch.

We took this opportunity to explore many of the features of the park, discuss names and marvel at a water tank that could have only been painted by Bob Ross himself. There was a disclaimer somewhere in there as well.

PAX:  Pumpkin Spice, Vector, Hi-Viz, Right Said, Crawlspace, Porcelain, Crablegs (YHC) and Cunning Linguist

Conditions:   High 20s, windy, excellent

Warm up got started with a trip around 75% of the 1 mile loop encircling the park. This gave us a 270 degree view of the water tank prior to landing near the playground area .

Warm-o-rama:  SSH, high knees, merkins, squats, WMH, LBACs, OHCs

Thang 1:

PAX Partnered up and got to a round of DORA.

The exercises were 100 Merkins, 200 Step ups and 300 LBACs (alt 15 forward and back).

The running target became progressively further with each round finding the PAX at a garbage can further and further away.

Thang 2:

PAX got the opportunity to spend time with a new take on an old favorite: The DIDI

3 Rounds of DIDIs as follows:

20 Picnic Table Dips

15 Incline Pushups

10 Decline Pushups

15 Irwins (Irwin -aka Steve Irwin – aka Down under: Inverted row underneath the swings with hands on swing or the chains)

We finished out the day with 2 hill sprints up the entrance to the park and a COT.

NMM:

YHC is honored and proud to have the chance to help grow F3 Nashville with the launching of this AO. Looking forward to seeing more PAX out here on Thursdsay mornings and can’t wait to see where this goes.

SYITG,

Crablegs

PAX:  Studio 42, Apgar, Blue Mule, Reville, Porcelain, Incognito (WL from F3 Lexington), Harvey Updike, Right Said, BnB, G-string, Bicentennial Man, Crablegs (YHC), Trapper Keeper, Brother at Law

Conditions:   Easily in Double Glove range

Warm-O-Rama

PAX started the brisk morning off with a mosey to the concert venue near West End Ave for a muddy WOR that included LBACs, Merkins, high knees, air presses and squats – not necessarily in that order. We picked partners and took a mosey to the first challenge of the day.

Part One:

PAX lined up at the base of the hill that approaches 31st ave and traveled up in the form of a Crawl Bear. Each PAX performed 2 merkins for every 5 hand moves up the mountain until they reached the top where 10 jump squats and a significant degree of mumble chatter awaited them.

Back down the hill with an alternating leg lunge for more mumble chatter and 10 burpees.

Part Two:

PAX moseyed to the ellipse on the back side of the parthenon, found the aforementioned partners and prepared for DORA.

100 Merkins – 150 squat press (squat w/ overhead press modification) – 200 LBCs (cadence style, so 1 LBC = 0.5 rep)

MARY:

1 Minute of Mary found just enough time for 10 burpees to close out.

COT:

• Prayers for my close friend whose wife had really terrible post-delivery course after their first child this week.
• West Park AO launching this week
• Q sheet open for February

Several PAX continued to get better mentally with Q source study at 3 bros.

SYITG,

Crablegs