PAX: Toga, Not a Sport, Penny Loafers, Nurse.Ratched, Wedding Singer, Hugs not Drugs, Venus, Boone’s Farm
QIC: Boone’s Farm
WOR:
SSH x20
BAC x10 F/R
Squats x10
Merkins x10
Scorpion x10
Thang:
Mosey to GWP path stopping periodically along the way for:
Burpees x10
Iron Mikes x20
American Hammers x30
Mosey
Pull-ups x10
Merkins x20
LBC x30
Mosey
Squat Jumps x10
Mountain Climbers x20
Flutters x30 IC
Mosey
RnR x3
All in, finished with indigenous peoples run back to parking lot. Prayers for Wedding Singers uncle with COVID in hospital, Nurse.Ratchet, co-worker Dad with mass behind eye, traveling safety and difficult family conversations over thanksgiving, particularly this year.
A shy over 3 years ago, I finally succumbed to Ebola’s prodding and came out to meet a bunch of men, working out, in the dark cold gloom. Flash forward to 2020, and the positive impact of F3 on my life has been huge. Thus, this morning, I wanted to celebrate all things 3.
PAX: Black Lung, CB, Cowbell, Crablegs, Crawlspace, Cub Cadet, Dewey, Dfrost, F3G, Hambone, High Flyer, Hi-Viz, Michelin Man, Organ Donor (FNG), Porcelain, Ranger Rick (FNG), Right Said, Spinal Tap, Vector (QIC),
Conditions: Cool, mid-40s
Playlist: What better way to celebrate 3 years than with a playlist featuring the biggest trios from pop music history?
Stayin’ Alive – Bee Gees Synchronicity II – The Police Take on Me – a-ha Basket Case – Green Day Land of Confusion – Genesis Tom Sawyer – Rush In Bloom – Nirvana Sabotage – Beastie Boys Uprising – Muse Walk this Way – Run-DMC (feat. Aerosmith)
Disclaimer given and then mosey up hill and down to the McCabe Rec Center for the Warm-o-rama:
Round 1: Divide into groups of 3. Triple DORA – 300 reps of the following exercises with 1 person lapping the Rec Center, 2 others do the exercise:
Squats, then merkins, then WWIs
Round 2: Mosey to hill — 3 runs of 3 person hill sprints
Round 3: Triple D-I-Ds (or I-D-Ds — oops) – 30 reps each of irkins, dips, and derkins
Mary: 30 reps of Flutter Kicks, American/Russian/Drago Twists, Freddy Mercury, Alabama Prom Dates, and more.
COT:
Welcome FNGs Organ Donor and Ranger Rick!
Prayers for Crablegs 2.0 who may need neurosurgery down the road
4:13 fundraiser Nov 16th(?) – hit up Hambone for details
And sincere thanks to the HIM and F3. Weeks like this one and times like these vividly illustrate the importance of F3 in our lives. Being an HIM, inspired by all of you, has made me such a better person and leader. Keep pushing and inspiring me and each other. #ISI
INTRO: At 0529, YHC did that One Minute Warning thing.
DISCLAIMER: This occurred without a hitch at 0530.
Then, YHC led the PAX on a mosey in the direction of the greenway (which is the exact opposite direction of where most Qs start us off in, for those who are visualizing this in their heads), and after approximately a one minute mosey, we stopped off onto the grass for the Warm-O-Rama.
WOR: 15 x SSH 12 x LBAC 12 x rLBAC 15 x Seal Claps 12 x WMH 15 x SnL Squats
Next, YHC led the PAX on a much longer mosey along the greenway and toward the church on 51st and Wyoming, where we finally stopped at a gazebo area for the Thang.
THANG: Dora,1,2,3 100 x Merkins 200 x LBCs 300 x Squats
Partner up and Partner 1 does the exercise, Partner 2 does a run to the stop sign at 51st and Wyoming. Lather, rinse, repeat until all PAX are done.
Kudos to Michelin Man for jumping in and contributing to YHC’s group totals due to finishing up early. That Michelin Man, he’s a solid dude. Meanwhile, I am about as solid as Jell-O.
Anywho…
F3 Nashville’s finest PAX completed Dora in (dare I say) record time, and seeing as how the men were craving even more from their workout, YHC led the PAX down Wyoming and then a sharp right onto 48th delivered us to the side entrance to Bomber and near the shovelflag/STARTEX.
At this point, YHC called out 2 rounds of DIDs. DIDs 15 x Dips 10 x Incline Merkins 5 x Decline Merkins
Of note: While his caused a few groans of displeasure in the moment, it was well worth the effort based on the text and Slack messages I have received since this morning.
At this point, we had approximately 6 minutes left for Mary.
MARY: 20 x Flutter Kicks 12 x Hello Dolly 15 x LBCs 15 x Alabama Prom Dates 10 x Boxcutters 1 Minute High Plank — side note, if you wear the new F3 Nashville shirt and flip around after a few minutes of Mary, you will see the new logo imprinted in your own sweat on the concrete. Who says we can’t all be artists?!?! 15 x Freddie Mercury 10 x Reverse Boxcutters
End Workout at 0615.
MOLESKINE: Always an honor to lead the fine men of F3 Nashville. I cannot overemphasize the appreciation I have for you allowing me to lead, and I welcome any and all feedback on how to improve my Q skills.
Matthew 6:5-13 was the prayer that YHC closed us out with. For me, it’s worth revisiting on daily basis.
BULLHORN: -Life is extremely tough for just about everyone right now — let’s all make a concerted effort to re-connect with those who we have not heard from in a while. Even a text message can make a huge difference these days! -Let’s all extend a welcome the newest member of F3 Nashville, Paddywax! Great work today, sir! -To those interested in learning more about brewskis, BOLO for a Side Straddle Hops event in the not-too-distant future. Connect with Bareback on Slack for the deets.
PAX: Vector (QIC), Hi-Viz, Harvey Updyke, Cub Cadet, Crablegs, Pumpkin Spice, Drago, Blue Mule, T-cell, Cunning Linguist, BnB, Michelin Man, Natural Ice plus a wandering Black Lung who found the PAX at 6:14:58
Conditions: Cool mid-60 degrees.
Disclaimer given. Mosey to side of WEMS for the
Warm-o-rama: LBAC x 15, Overhead Claps x 15, RLBAC x 15, WMH x 12, Good Mornings Apocalypse with 10 reps, LBAC x 12, RLBAC x 12, SSH x 15
Decided that the many trees, slight breeze, and rustling of the leaves made this the right location for the main event:
Main Event: A: American Hammers U: Usual Merkins T: Tysons, Mike (a.k.a. Iron Mikes) U: Usual Squats M: Mountain Climbers N: Newton’s Cradle
100 reps of each (and for A, T, M, and N, each leg/side = 1/2 rep, a decision Q would regret by the end). Between sets, run around (or if you are Pumpkin Spice, through) the tree-filled glen to Bowling Ave.
Playlist: Selected to emphasize the autumnal (BnB, there’s that word again) theme.
DISCLAIMER: Autumn-themed songs are pretty limited, and because we start to get sad about the end of summer, they tend to be mopey and slow. Not ideal for a work-out. So some doozies in this list (of course, CL kept pointing out better songs I missed . . . Fall on Me by R.E.M., songs by Fall Out Boy, etc.).
Sweater Weather – The Neighborhood (2013) Fall Down– Toad the Wet Sprocket (1994) Wake Me Up When September Ends – Green Day (2004) Dead Leaves and the Dirty Ground – White Stripes (2001) Seasons Change – Expose‘ (chock full of 80’s cheesy sax playing, 1987) September – Earth, Wind, & Fire (1978) November Rain – GnR (1991) The Boys of Summer – The Ataris (2003) Yellow – Coldplay (like the color of the leaves . . . it works and I stand by it) (2000)
Several key items to note:
Because Drago was born after most of these songs came out, I have added the year of release. (Note the paucity of 80s songs, my friends. Vector’s branching out!)
T-cell got an extra groove in his step when November Rain hit, recalling the (#1 at the time, now a respectable #25 – https://en.wikipedia.org/wiki/List_of_most_expensive_music_videos) very expensive video complete with wedding between GnR lead singer Axl Rose and supermodel Stephanie Seymore, at the time his girlfriend (sadly, it didn’t work out):
3. Some mumble chatter by the over 40 crowd about my choice to not use the Don Henley version of Boys of Summer. YHC was trying to remain hip and cool (as the kids say, I think) to the younger members of the PAX.
Second Round: A quick, due to time, shout out to the informal season name. 25 reps each of F: Frogs, of the Crunchy Variety A: Alternating Side Squats L: Lt Dans L: LBCs
Sprint like an autumnal (attn: BnB) breeze to the cars.
COT:
Thanks for T-cell’s impending new arrival and Blue Mule’s renewal of vows.
Was an honor as always to lead you men this morning. I must say, as the older (NOT elder) statesman of F3 Nashville, I worry that some may see my Q on the calendar and think “Hmm, a lighter day . . . nice!” So I try to amp up the exercises (while avoiding the running — you’re welcome, Natural Ice). Based on the Slack post-Q mumble chatter, mission accomplished. Made this older (NOT old) dude feel a bit better.
Conditions: Delightfully gloomy, almost a muggy coolness at the end
PAX: 20! – Hi Viz, Harvey Updyke, Siri, Right Said, Bareback, River Dawg, Hambone, Toothless, Drago, Crawlspace, The Nanny, Pumpkin Spice, BnB, Michelin Man, Vector (respect), Cub Cadet, T-Cell, Buster Bluth, Princess Aurora, Crablegs (QIC)
WoR: Mosey with side shuffle & bernie the length of the driving range, lunge walk the width on the back side, imperial walk for 80yards or so and mosey back to the startex for some good mornings.
Thang:
PAX took a mosey to line the sidewalks of Murphy Road, keeping at least 6feet and covering both sides. We did 6 rounds of approximately 5 minutes each of a stationary exercise and then something in reaction to passers by. Each Pedestrian spotted was 1 rep, Car was 2 reps and dog was 4 reps of the reaction exercise.
Pairings were:
Overhead Claps & Burpees
American Hammers & Crunchy Frogs
Air Presses & Mountain Climbers
Imperial Walkers and Jump Tucks
SSH and Lt. Dans
Squats & Jump Tucks
Or something like that…the record is now fuzzy.
There was controversy about what constituted a car, how many reps per axle of a large truck, what to do if a dog was driving the car and at least one 15 count set for a conversation with stranger driving while he had a dog.
CoT: Praise for better news surrounding PA’s brother in law.
NMM: I had a good time, hope y’all did too. We will do this again, but not soon.
PAX: Crablegs (QIC), Pumpkin Spice, DFrost, Bareback, Michelin Man, THE Situation, Siri
WoR: Mosey around the park with some side to side, butt kickers, high knees, bernie, etc. Then we got loose with Moroccan night clubs and a few atlantis favorites.
THANG:
PAX took a short mosey to the tank and got started on the time machine. 4 exercises – merkin, squat, 90 degree leg raise and back extension.
In Time Machine** fashion, PAX did 1 rep of each of the above exercises and took a lap around the tank. SSH while you wait and then 2 reps of each, so on, so forth up to 9 (due to time). That’s your 9th merkin taking 9 counts down and 9 counts up…ouch!
