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Devil’s Den – 02.15.2023 – Dropped Balls

Title: The Calm Before The Storms, or
Rugby Without Any Tackling And Plenty of Dropped Balls
PAX: Skeet, Backrow Bits, Linus, McAfee
QIC: Detective Pikachu
Gloom: Yes

Warmarama: 6 will be 1st, 1st will be 2nd over to Local Parking Lot
10 Merkins to warm our arms up

Thang: Rugby drills
We learned how to pass
We learned how to defend
We learned how to kick (sort of. QIC promises the ball will be more inflated next time)

We ran a lot

We did a lot of merkins (penalty for the ball hitting the ground)
We did some squats (after QIC’s arms got too tired)
We did more merkins (after QIC’s arms rested enough)

Moleskin: it doesn’t have to be an absolute beatdown to be a fun workout. #moresportslessburpees

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DevilsDen is On the Books!

Backblast: 2/8/23

Conditions: 50ish, clear, and perfect for the kickoff

Q: Reveille

Pax: Skeet, McAfee, Linus, Coxswain, Toothless, Detective Pikachu, Rev

Disclaimer was given before a short mosey to the light post followed by Warm-O-Rama

Warm-O-Rama:

    • x15 LBC each way
    • x15 T-Claps
    • OYO Good Mornings
    • x15 Imperial Walkers
    • x25 SSH

The Thang: F3 Lebanon 2.0

YHC decided to rehash the first Lebanon workout from a few years ago. What followed was a version of DORA:

    • Swerkins x50
    • Caroling Dry Docks x100
    • Rows x150
    • Air Squats x 200
    • Partner runs to the parking lot fence and back

Once the first round was finished, we condensed to a second round

    • Incline Merkins x 30
    • x60
    • Lt. Dans x120 (I think the most we got to was ~65)
    • Partner lunges halfway across the painground and back.

Mosey back to startex for some cool-down stretches

    • Tricep pulls
    • Cross-body arm stretch
    • Runners Stretch
    • Up Dog
    • Down Dog

COT: Appreciation was shown for Coxswain (Murfreesboro), Toothless (Nashville), and Detective Pikachu (Nashville) for making the trek to celebrate the official opening of Devils Den.

F3 2.0 workout this Saturday, Feb. 11 (details from Skeet on Slack).

Brewsday is on Monday of next week at 12 South. Open Tab that following Friday.

Misty Mountain OTB Friday mornings at Charlie Daniels park. QSource to follow.

It was an honor to lead you HIM this morning!

SYITG

Rev

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Westeros 11-28-2022: Double the Effort

The PAX returned from the Thanksgiving holiday full of turkey, stuffing, pumpkin pie and other assorted feasts. YHC needed to think of a workout theme to start the pre-Christmas workouts appropriately.  Because sometimes you have to put in twice the work to get results, today’s workout was repeated and had an appropriately doubled playlist.

PAX:  Chunks, Crawlspace, Natural Ice, Right Said, Salpal, Siri, Spinal Tap, Supernova, Tool Man, & Vector (QIC).

Conditions:   47 degrees – practically balmy

Playlist:  

History Repeating – Propellerheads (playlist theme clue)
Promises, Promises – Naked Eyes
Bye Bye Bye – *NSYNC
Rebel Rebel – David Bowie
Doctor Doctor – Thompson Twins
Mony Mony – Billy Idol
Money, Money, Money – ABBA
Girls, Girls, Girls – Motley Crue
Say, Say, Say – Paul McCartney & Michael Jackson
Talk Talk – Talk Talk
Louie Louie – The Kingsmen
Sugar, Sugar – The Archies

* Was pretty funny hearing the PAX try to determine the theme.  We went from my retirement announcement to I was becoming a banker to I was going to start running a strip joint . . . you’re thinking way too hard, my friends.

Disclaimer given and then mosey to the playground:

  • Warm-o-rama:   SSH x 20, LBAC x 10, RLBAC x 10, Willy Mays Hayes x 10 
  • Thang: 50 squats, 30 merkins, 10 pull-ups.  Run to front of school, do one burpee, return and start again.
  • 0551: Disclaimer #2 given
  • Warm-o-rama #2:  SSH x 20, LBAC x 10, RLBAC x 10, Willy Mays Hayes x 10 
  • Thang #2: 50 squats, 30 merkins, 10 pull-ups.  Run to front of school, do one burpee, return and start again.
  • Mary: Alabama Prom Dates x 10, Alabama Prom Dates x 10, Boxcutters x 10, Boxcutters x 10, LBCs x 10, LBCs x 10, J Los x 10, J Los x 10
  • Run back to startex and SSH x 10 and SSH x 10 for added measure.

COT:

  • Prayers for Baby Elijah and Salpal’s family; Praises for Supernova’s M (Happy birthday!)
  • Brewsday next Tuesday at 4:30p at 12 South Taproom
  • Next Open Tab: December 16th at Fat Bottom — topic TBD

Thanks, HIM.  Honor to lead you this morning.

SYITG,

Vector Vector

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Deck of Many Tears

Backblast: 11/16/22

Conditions: Cold, dark, gloomy…perfect for the Devil’s Den

Q: Reveille

Pax: Skeet, Mcafee, Rev

Disclaimer given after a short mosey to the light post followed by a quick warmup of Windmills, LBAC, T-Claps, Imperial Walkers, and SSH.

The Thang: Deck of Many Tears:

YHC has been dying to use his official F3 card deck for a while, and this was a perfect opportunity. We cut the deck into thirds and made 3 stations. Each Pax drew a card and completed the exercise indicated with the value shown (base value + 10, face cards = 25, Ace = 100). After all Pax complete their card, rotate stations. Rotate until all 3 stations are completed then follow up with a short recovery mosey. Rinse and Repeat until 6:10.

Recovery consisted of active stretching from the bottom up until time.

COT: No major announcements made. Focusing on EH-ing men here on the Far East side. Debating on whether or not we should hit up Pop’s for coffeeteria or begin providing our own.

SYITG

Rev

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Bomber 11-11-2022: Celebrating 5 Years in the Beautiful Driving Rain

A shy over 5 years ago, I finally relented to Ebola’s prodding and came out to meet a bunch of men, working out, in the dark cold gloom. Led by Hambone, I thought I would (but proudly did not) splash merlot after the WOR.  Flash forward to 2022, and the positive impact of F3 on my life, especially the past 3 years, has been huge (if my biceps are not quite so).  Thus, this morning, I wanted to celebrate all things 5.

PAX:  Black Lung, Focker, Legal Eagle, Michelin Man, Porcelain, Salpal, Supernova, T-cell, Tim the Toolman, Vector (QIC) and Wet Wipes with the dedicated wounded but healing walkers Cub Cadet and Firefox

Conditions:   Pelting sloppy rain, 60s – truly in the words of many PAX “beautiful”

Playlist:  Bands and songs with “5” in the name — a lot of bands with a lot of not so good songs:

I Want You Back – Jackson 5 (inadvertently deleted from playlist at the start by the soggy Q)
Wake Up Call – Maroon 5
Mambo No. 5 – Lou Bega
White Lines – Grandmaster Flash and the Furious Five
9 to 5 – Dolly Parton
Video Killed the Radio Star – Ben Folds Five
She Looks So Perfect – 5 Seconds of Summer
5-1-5-0 – Dierks Bentley
Worth It – Fifth Harmony
Go Where You Want to Go – The 5th Dimension
Bad Company – Five Finger Death Punch
When the Lights Go Out – Five
Kick Out the Jams – MC5
Glad All Over – The Dave Clark Five (cut for time)
Superman (It’s Not Easy) – Five for Fighting (cut for time)

Disclaimer given and then mosey in the beautiful pelting rain to the McCabe Rec Center for the Sloppy Warm-o-rama (as Q tried to get music started):  

Squats, LBAC, Reverse LBAC, WMH, Good Mornings

The Thang:  5 Exercises, 5(0) Reps, 5 Sets

5 exercises: Merkins, squats, big boy sit ups, DIPs, pull ups

Do 50 reps of each, run around the Rec Center, repeat for 5 sets. Q, in the interest of time, Q reduced reps of a selected exercise to 5 with each set.

Mary:  Flutter Kicks, Ankle Lifts, 10 Burpees, and a few SSH to close us out.

COT:

  • Open Tab (or Maybe Tap Out, Tap In – we were confused) tonight — check Slack for deets and come for the beers and more importantly the discussion.
  • 30 seconds to listen to the world (and our walkers returning to the COT)
  • Sincere thanks to the HIM and F3.  This morning, being grown up dudes basically splashing in the rain, illustrates why F3 is so special.  Reach out to those we encounter who would benefit from F3 as I have — I am stronger physically, emotionally, mentally thanks to all of the HIM who I’ve encountered along this journey.  Keep pushing and inspiring me and each other. #ISI
  • Also, I unfortunately failed to send thanks for our veterans on 11/11 — appreciate all of you (including Porcelain and Cub Cadet who were with us this morning).
  • Cafe Dose followed and was awesome (complete with Focker looking like he walked out of the sauna at the Y)

SYITG,

Vector

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Movement Monday

4/April 2022

Temp : 45
Gloom Factor : Low
PAX : CCR, Works 4 A Guy, Cinderella, A/R, EZ-GO, Movin On Up, Bagger Vance
QIC : BV

0530 Disclaimer

WOR :
Lateral Bounding R/L & F/R
Low Long Willy Mays R/L
Lower body Stretches
SSH

Mosey to top of bus loop
Gorilla walk F/R & L/R

Mosey to bottom of bus loop
5 Hill Sprints

Mosey to back lot
Bear Crawl
Crawl Bear
Gorilla Walk L/R

Mosey to blocks and back to playground
5 Turkish Get ups w Block R/L
5 Count Pull Up Hang at Top RnR x 5
5 Curl, Extend, Chop w Block R/L
5 Jump Pull ups w Slow movement down
10 ct IC Putin Pounders w Block
OH Block Carry R/L
Murder bunnies w block
Bunny drag w block
Return Blocks

5 Pull Ups
10 Merkins (5ct IC)
15 Squats (3ct IC)
RnR
Hold low squat 1’
5 Kick throughs R/L

Parking Lot Sprints x 3

Beast 5 ct IC R/L

Peter Parker Movements x 4 R/L

Plank Progression

Time

NMM :
Solid crew this am. Explored the space and got some good real life movements knocked out. Will keep working them out.
EZ-GO VQ next week. Y’all come out and support him.

🎒🐜

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Sweet 16

Incredible weather was not squandered this morning by the 10 Pax that rolled out of bed and chose the path of resistance.  Intent was to balance a little strength training with some metabolic conditioning.

QIC: Grisham

Pax:  PA // T-Cell // It’s Just Lunch // Bicentennial Man //  Loan Star (FNG) // Silver Medal // Howitzer // Formica // Gables

Warm-up

Strength:

  • (4 X 16) Rows // V-ups
  • (2 X 8) HSPU // L-Sits

MetCon:

  • 5 Rds. – EOMOM (break reps in any manner)
    • 16 Pull-ups
    • 16 Hand Release Push-Ups
    • 16 Mtn. Climbers (4 ct.)

Mary

Moleskine:   Great to see so many out this morning.  Happy Birthday to It’s Just Lunch who turned 39 today and a warm welcome to Travis Dunn (“Loan Star”).  Also, great to see Silver Medal back in the mix after being on baby lock-down.

Hope you men all have a wonderful week.

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Bomber 11-5-2021: Reviewing 5 Core Principles on the Q’s 4th

A chilly morning with the season’s first signs of frost greeted 21 HIM on the 4th anniversary of YHC showing up in the gloom, nearly falling out by the time Hambone finished his Warm-o-Rama, and deciding to keep coming out to this rag tag bunch of dudes for the next 4 years.  With many new HIM from the past few years around, I realized we hadn’t had much talk of some of the F3 basics.  So today, YHC (using a highly coordinated playlist) reviewed the 5 F3 Core Principles.  Giddy-up!

PAX:  Bad Boy, Black Lung, Blue Mule, Crablegs, Crawlspace, Cub Cadet, Firefox, Hambone, Hi-Viz, McAfee, Michelin Man, Natural Ice, Porcelain, Pumpkin Spice, Princess Aurora, Right Said, Siri, Spinal Tap, Supernova, Tool Man, Vector (QIC),

Conditions:   Frosty, 32 degrees.

Disclaimer given and then mosey up hill and down to the McCabe Rec Center for the Warm-o-rama:  
LBAC x 10, RLBAC x 10, WMH x 10 OYO, Good Mornin’s x 10 OYO

F3 Core Principles:

#1:  Workouts are free of charge.
Song: “I’m Free” – Soupdragons
Hold Air Chair until the word “free” noted in the song –> then do 1 burpee

#2:  Workouts are open to all men.
Song: “The Man” – The Killers
Stationary lunges until the word “man” noted in the song –> then do 1 jump squat

#3:  Workouts are held outdoors, rain or shine, hot or cold.
Songs: “Blame It on the Rain” – Milli Vanilli (or at least lip synched by them)
“Walking on Sunshine” – Katrina and the Waves
“Heat of the Moment” – Asia
“Cold as Ice” – Foreigner
DORA with partner:  100 Pull-ups, 200 WWIs, 300 Squats

#4:  Workouts are peer led with rotating leaders.
Song: “One Thing Leads to Another” – The Fixx
DIDs on the wall for duration of the song – 20 Dips, 20 irkins, 20 dirkins (repeat)

#5:  Workouts end with a Circle of Trust.
Songs: “Circles” – Post Malone & “A Question of Trust” – Billy Joel
Mary PAX Choice — a lot of goodies including Crunchy Happy Frogs to honor T-cell in his absence

COT:

  • Praises for Bad Boy and M 10th anniversary!
  • Sincere thanks to the HIM and F3.  F3 has been far more formative for me than I could ever imagine 4 years ago. 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

SYITG,

Vector

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Titan – 11.3.21 – “The World Is A Vampire”

14 PAX (plus 1 runner) took the DRP and posted at Titan for a Smashing Pumpkins-inspired beatdown delivered by YHC.

PAX: Black Lung, Blue Mule, Crablegs, Crawlspace, DFrost, Dry Rub, Hambone, Michelin Man (runner), Porcelain, Right Said, Salpal, Siri, Tim The Toolman, Wood Rider

QIC: Cunning Linguist

Gloom Factor: Low to medium, depending on how you feel about the cold.

INTRO:
YHC arrived to Titan just in time to deliver the 1MW. At 0530, YHC gave a slightly verbose Disclaimer, and then we did a Mosey around the loop in front of the Parthenon for WOR.

WOR:
15 x SSH
10 x LBAC
10 x rLBAC
12 x WMH
15 x SnL Squats

YHC then led the PAX to the halfway point of the loop and provided details about THANG 1 — a Smashing Pumpkins-themed workout, given that we are past Halloween, and it is fair game to smash all of the remaining pumpkins that we see in our neighborhoods, right?!

Ahem.

According to Porcelain, it’s against the law to smash pumpkins, so please DO NOT DO THAT.

Anywho…

We performed the following in letter pairs (first two were the SM, then the AS, then the HI, then the NG — same process for the word ‘Pumpkins’), running half a lap in between each pair of letters.

THANG 1:
The SMASHING PUMPKINS Routine
All OYO
20 x Squats
20 x Merkins
20 x Air Press
20 x Squat Jumps
20 x Hillbillies
20 x Imperial Walkers
20 x Nerkins (Knuckle Merkins)
20 x Gorilla Hummers

20 x Pickle Pounders
20 x Ups (V-Ups)
20 x Merkins
20 x Press (Air Press)
20 x Kicks (Flutter Kicks)
20 x Iron Mike
20 x Nerkins
20 x Squats


Next, YHC led the PAX to the other side of the Parthenon for THANG 2

THANG 2:
DIDs and Step-Ups
15 x Dips
10 x Incline Merkins
5 x Decline Merkins
50 Step-Ups (25 per leg)

The PAX appeared to be getting stronger here. It’s bizarre. It must have something to do with the power that is deep within the Parthenon. Noticing this, YHC felt obliged to deliver a 3rd THANG.

THANG 3:
Bear Crawls/SSH/Lunges/SSH
PAX partner up and Partner 1 performs Bear Crawls along pathway to street while Partner 2 does SSH, then upon Partner 1 completion, they perform SSH while Partner 2 Bear Crawls to the street.
Reverse was Lunges and SSH.

With approx. 7 minutes left, we ran through the Parthenon to the other side for MARY.

MARY:
Dealers Choice, Clockwise.
15 x Happy Crunchy Frogs
50 x Flutter Kicks (Black Lung FOR THE WIN!)
25 x WWIIs
20 x Alabama Prom Dates
25 x Freddie Mercury
20 x J-Lo
20 x Alternating Heel Taps (shoulders up for this)

End of Workout at 0615

COT/BOM

BONUS: WE HAD MINUS3 SHOW UP FOR CAFE PRIUS!

MOLESKINE:
Always an honor to lead, and as usual, the Men of Titan put in a fantastic effort this AM. Thank you for letting me take point this morning.

BULLHORN:
Prayers of congratulations for Salpal and the M for a successful 1st trimester — prayers of blessings for the future!
Prayers of congratulations for DFrost completing his PMP Certification — you’re a BFD now!
Welcome back, Minus3 — we always encourage those who are injured to show up for the workout and/or coffeeteria! 
Keep showing up!


See you all on the flip side.

-CL

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21 Oct 21

6 Essential Functional Movements / Cardio EMOM

TEMP : 50ish
GLOOM : High

PAX: Spandex, shocker, Dan & Dave, black widow, Hambone, TOGA, Red Skull, Bagger Vance, whale water, match stick, Barely Legal, juicy juice, glow stick, Einstein, Yogi, September
QIC: BV

Disclaimer Claimed 0530

WOR : Mosey to Bus Loop with some Side Shuffle, Bear Crawl and Bernie mixed in.

THANG –

BLOX
Hairburner
Reverse Hairburner
Drag (R/L)
Dead Lift
Right shoulder carry
Swings
Left Shoulder Carry
Curl/Press Lunge
Bear Hug Carry
Rows (R/L) x 13 Sgl ct

EMOM
Shuttle Run (5-10)
Skips/Bernie (10)

MARY
Plank
Scorps
Reverse Scorps
APD
High plank foot in hand R/L

TIME

NMM: First 413 Q in 8 weeks or so. Good crew over there. JJ & WW back in the mix this time; their really leading well over there.
As we age, we need to be sure that functional movements and mobility are a large part of our routine. Hence the days work.
Tunes : Roku Erickson “Halloween 197-1981. Punk Pioneer.

YHC,
🎒🐜