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WISDOM at Cruel Hall

A cool 29 degrees greeted the dozen PAX who made the right decision on a Friday morning.  They unknowingly immersed themselves in a lesson in WISDOM.

QIC – Dupree

PAX – Yard Sale, Dilly Dilly, Offshore, CCR, Dine-n-Dash, PreVac (who did not Prevac), Dmish, and I’m sorry for the others I can’t remember.

Disclaimer given before warm up lap.

THANG

W – Warm o’Rama – 20 SSH, 20 willie Mays, 20 baby arm circles, 20 reverse baby arm circles, 20 low and slow squats, 10 low and slow merkins

I – Indian Run (or Indigenous People’s run if you are from Oklahoma) down to Rochelle, right on Blackman, to CBC parking lot

S- Squats (as part of elevens on the bottom of hill)

D – Derkins (as part of elevens at the top of the hill, using the hill as decline)

O – On the minute . . . wait for it . . . .

M – Merkins – lots of these for one minute at a time – merkins, irkins, diamond merkins, atomic merkins, merkins, irkins, mountain merkins, and finally more merkins

Chests and arms are totally beat now.

MARY

WW2’s – 20 on your own

Flutter kicks – 30 in cadence

American Hammers – 20 in cadence (Q was done by this point)

Good Mornings

Moleskin:

Q has been doing a deep study of the Proverbs recently for personal growth.  Proverbs 4:5 tells us to get wisdom, though it may cost you all you have.  It made me think about what is the cost of wisdom?  Much of what we at F3 talk about in regards to leadership is what the scriptures refer to as wisdom.  It is costly to be a leader.  It costs time and discipline.  It costs emotional energy.  It costs ego, because wisdom and leadership is not about us – it’s all about giving it away.  But the gains outweigh the cost.  The gain of the good life, the gain of healthy marriages, and influence in others lives far outweigh the costs.

It is always an honor to lead and serve.  See you in the gloom

 

Dupree

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11/17/18 – The Forge – Heavy on the Core, Heavy on the MumbleChatter

Conditions:  Very Cold, but plenty of sunshine to brighten the gloom for 16 HIMS who wanted to get better.

Pre-Party: 3rd Degree, NumbTucks, Soccer Mom, Cheeze Whiz, Little Miss Piggy, and Barney Fievel for one set.

16 PAX came to the Shiny Gloom:  Little Miss Piggy, Pocahantas, Nimbus1500, Cheez Whiz, Tebow, Ragdoll, Altidore, Soccer Mom, Stats, 3rd Degree, Barney Fievel, TV Guide, NumbTucks, ShowMe, Hush Puppy, Typo+ (QiC)

Disclaimer

Warmup

After a quick mosey to try to get warm, we circled up and did these exercises. Side Straddle Hop (15 reps IC), Arm Circles (12 count front; 12 count back, IC); Huggers OYO

Stretch Progression:

Touch your toes:  Walk your hands out so you are in pike position. Stretch your Calves.  Pull Right leg up so your foot is under your knee.  Lean in and stretch hip flexor.  Drop Left knee down to stretch groin.  Lean in to it.  Straighten right leg to stretch hamstring.  Point right foot up.  *Repeat for Left Leg.*

Recover

The Stuff

At this point, the MumbleChatter was excessive and Q needed to work it out of the PAX.

Belching

We started with Belching, one of a man’s favorite things to do.

PAX starts flat on the ground.

Q says GO and everyone hops up similar to recovering from a Burpee.

  • Run to first cone, then dive back down. à Complete: 20 American Hammers, 10 Merkins
  • Run to second cone, then dive back down. à Complete: 30 LBC, 20 Plank Jacks
  • Run to third cone, then dive back down. à Complete: 20 Leg Raises, 20 Shoulder Taps
  • Run to fourth cone, then dive back down. à Complete: 20 WW1, 10 Diamond Merkins
  • Run to fifth cone, then dive back down. à Complete: 20 Side Plank Hip Raises (20 each side)
  • Planked and waited for 6 between each set.

For kicks and in hopes the mumblechatter would get to a normal level, sprint to start and back.  Mission Accomplished.  Too tired to mumble.

Repeat all again heading back to start.

Blimps

Next we rode in Blimps all the way down ( I know we didn’t do them in Blimp order)

Start with a set of exercises.  Run up 3 cones.  Repeat exercises.  Politician back one cone, run up 2 cones.  Repeat exercises.  Politician back one cone, run up 2 cones.  Repeat exercises.  Recover.

5 burpees, 10 lunge each leg, 10 merkins, 15 plank jacks, 20 imperial walker, 30 squats

BlackJack

At this point, the MumbleChatter picked back up, so Q decided to play some BlackJack.  Started where we left off from blimps.  Perform 1 Merkin – run down 3 cones – perform 20 LBCs. Run back and do 2 Merkins. Run back for 19 LBCs.  We were limited on time, so only made it ¾ of the way through the progression.  Great work guys!

6 MoM

6 Leg Raises – IC – Q decided to do 10 because he felt good and we needed more core.  PAX loved his counting issues.

6 Alternating Leg Raises – Q messed up and called them scissors and was corrected by the PAX during exercise.  We did 10 of these.

6 Scissors – IC – Since we didn’t do scissors, we had to do them.  Stuck with the theme of 10.

 

Ran out of time.  Circles up, count-o-rama, Name-o-rama.  No new FNGs today.  Finished with this prayer.

 

Lord, I pray that we be given the gift of joy. Let the spirit of joy rise up in our hearts this day. Help us to understand that true happiness and joy are found only in You. Whenever we are overtaken be negative emotions, surround us with Your love.  Teach us to say, Psalm 118:24 – this is the day that the Lord has made, I will rejoice and be glad in it.  Deliver us from despair, depression, loneliness, discouragement, anger or rejection.  May these negative attitudes have no place in our lives. Instead, let us rest in the fullness of joy that is found only in Your presence.

Q is humbled that you let him lead you from time to time.  This is an amazing group of guys.

 

TYPO+

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It’s a block party, and you’re all invited!

PAX: 3rd Degree, Old hickory, Backlash, Black Lung, Boyband, Toga (QIC)

It was 70 and sunny as 5 (the sixth came much later), posted for some fun in the sun.  Here’s how it went down.

Mosey to the block stash and then farmer’s carry your new best friend to the parking deck.  Warmup COP= SSH, merkins, mtn climbers, Don Quixote, maybe something else?

Partner up and line up at the top of the ramp for the official start of the party.  P1 block curls while P2 runs to the bottom of the ramp and back. Repeato x3 then switch to squats (Note: At the end of this is when Black Lung shows up sans block.  This totally jacked up YHC’s Feng shui).  Take a breather while doing flutter kicks. Then back on the line for P1 alternating shoulder presses while P2 runs down and back, repeato x3 then switch to dead lifts.  Execute full extensions with blocks in cadence.

Mosey to far corner of the lot and stay with your partner.  P1 holds plank on block while P2 executes 5 Blorpees (block burpee with press), repeato x2.  Execute some other block exercise while P2 bear crawls to next parking area and backwards run back to P1, repeato x2.  PAX holds hands in block on the ground while executing leg raises in cadence then P1 executes block press while P2 completes block drag/push to next parking area and back, repeato x2.

Mary= APD with blocks on hips in cadence then get back to back with partner for Rocky tribute passing blocks 10x right then 10x left.  Mosey back to flag for COT.

Announcements:  Don’t forget to signup for Umbrella’s meeting

NMM:  It’s always interesting to see everyone’s cold weather action figure when it gets below freezing.  You can pretty much see it all, and I’m sure some people (cough Backlash) spent the rest of the morning searching for heavy duty cold weather gloves.

Stay Classy,

Toga

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11/15/2018 The Pound – Coupon Dodgeball?!

Conditions: The elements sought to deter us. They failed. 33 degrees and getting colder, completely soaked and more wet stuff coming down all the time. Gloom showed up in full effect this fine morning.

9 PAX Embraced The Gloom including: Altidore, Stats, Pocahontas, Tebow, Numbtucks, Mursa, Mic Drop, Typo+, and Barney Fievel (QiC).

Disclaimer

Warm up:

After a quick warm-up lap around the track, the PAX circled up for the following exercises IC: 10 SSH and 10 Seal Straddle Hop, 10 Squats, 10 LBAC, 30 seconds of GM, Al Gore, and WMH OYO.

Have you seen Barney’s truck? Beautiful machine. Black as the night and twice as mean. Best feature? All that bed space for coupons!

Thang 1: Mini-Cooper (2 laps)

10 reps of each of the following exercises performed with coupons between laps. Meant to be a well-rounded routine with one exercise for the legs, one for the chest, one for the core, and one for the arms.

  • Baryshnikov Squats: Legs rotated out to the sides, hips opened, heels raised, then squat.
  • S2S Merkins: Place one hand on coupon and other hand on ground, perform one merkin, switch hands, repeat.
  • Big Boy Sit-Ups into American Hammers.
  • One Colt 15 between each lap. A Colt 15 requires the PAX to curl the coupon 5 reps low, 5 reps mid, and 5 reps high. A reduction of the Colt 45 (same, but 15 reps each).

Thang 2: Hair Burners

PAX begin bear crawling across the parking lot with their coupons. To progress, PAX crawl forward, reach between their legs, grip the coupon and drag it forward and slightly ahead of them. Bear crawl forward and repeat. Every 5 “pulls” is accompanied by 5 Iron Mikes.

Thang 3: Coupon Dodgeball

If you can dodge a coupon, you can dodge a ball! PAX count off into 1s and 2s and break up into two teams. More coupons than there are PAX are arranged in a line halfway between the two teams. PAX must crab walk to the line of coupons and carry one back to their team’s starting line on their midsection. Passing coupons off to other PAX is allowed. Repeat and start crab walking all the way to the other team’s side and taking one of their coupons once there are no more in the middle. When “time” is called, team with most coupons on their side wins. The PAX clearly illustrated why the crab is the apex predator of the seas.

Mary

Circled up for some GM and WMH OYO. Then some power leg stretches called out by the Q. Mary was completed with a brief meditation meant to bring us back to our center and heighten our awareness of our surroundings.

We prayed for Sprinkles. He tweaked his back working out in the gym. Once again, Sprinkles proves that the safest place to work out is outside, in the freezing rain, at 530am.

“When anxiety was great within me, your consolation brought joy to my soul.” Psalm 94:19

-BF Out-

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The Racetrack – 11/14/18

9 PAX including half a mobile Bagger Vance got better this morning in the sub-freezing weather for a Racetrack version of smoke boots Q handed out by YHC.

PAX: Soccer Mom, Pope, Tiny Dancer, Boone’s Farm, Yardsale, Backlash, T-Cell, Bagger Vance,

QIC: Umbrella

Quick disclaimer then 10 burpees to get the blood pumping. Mosey around the racetrack to WOR:

SSH x 20
BAC Forward x 10
BAC Reverse x 10
Air Presses x 10
Squats x 10
Merkins x 10
GM’s x 10
WMH x 10

The Thang:

Mosey to building on west side of track for quick instruction of Cooper consisting of:

Run loop of track returning to starting point for:
10 x burpees
10 x squat
10 x merkins
Run a lap
9 x burpees
9 x squat
9 x Merkin
repeat in descending order through 1 x each and finish with lap.

Once all in we lined up on end of infield for sprint work across the field with 5 atomic merkins at other side. RNR x 4

Since we had no breath left in our lungs, time to finish with Burpee Jack Webb w/ Air Presses in ascending order 1 – 10.

Mosey to parking lot for COT.

COT & Announcements:

Bagger Vance upcoming party on 12/1 at 7:00 pm.
12th Man Leadership Luncheon on 12/7 at Richland Country Club 11:30 am

Shared with PAX that I had the opportunity to spend the weekend with my oldest son Will (10 y/o) as it was time to have “The Talk” .  I shared with Will the expectations that God has for him and his life, as well as expectations that his mother and I have for him as a young man and in this particular area. What struck me as we were talking through everything was at the core of our discussion was Discipline. Discipline in our actions, thoughts, and decisions. It was also glaringly obvious to me the hypocrisy that was coming out of my mouth at the time. I was asking my son to exercise the very thing I had been so lax in for some time….Discipline. I have found myself to lack discipline in my workouts, diet, my words at times, and even in my most important relationships (lacking intentionality and focus). I know if I struggle with Discipline at times, I am certainly not alone. At the very least, learn from my poor example of late men, and don’t let the ways of the sluggard creep slowly into your existence. We are called to be better. The challenge for today and the rest of the week was to be disciplined a little more than we were yesterday in our thoughts, words and actions.

It was an honor to lead you men today.

Godspeed,

Umbrella

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A Little Fellow Follows Me

Gentlemen,

I came across this poem a few years ago and it has stuck with me ever since. I’d like to share it with you all now:

A careful man I want to be — 
a little fellow follows me. 
I do not dare to go astray, 
for fear he’ll go the self-same way. 
I cannot once escape his eyes. 
Whatever he sees me do he tries. 
Like me he says he’s going to be — 
that little chap who follows me… 
He knows that I am big and fine —
And believes in every word of mine. 
The base in me he must not see — 
that little chap who follows me… 
But after all it’s easier,
that brighter road to climb, 
With little hands behind me — 
to push me all the time. 
And I reckon I’m a better man 
than what I used to be… 
Because I have this lad at home 
who thinks the world of me. 
-Rev. Claude Wisdom White

As the father of a young boy, this sentiment hit hard. A tiny human full of life and curiosity looks to me to discover how the world works and how we should conduct ourselves in it. He watches and mirrors every move I make, learns from every personal interaction I have, and (scariest of all) listens to every word I speak. He is there all the time measuring the statements I make against the actions I take and that scares the daylights out of me.

Gentlemen, this sentiment leads me to my leadership theme for this month: Lead by Example. Those of us who are fathers know this idea very well. Our children will see us as the paragon of humanity and work their whole young lives to imitate us both consciously and subconsciously. Those of us who have yet to become fathers see this at work in the lives of those who have led us well and in the reflections of those whom we are tasked to lead. It’s an idea echoed in one of F3’s Q-ing standards: “If you can’t do it, don’t Q it”. Leading by example is the single most important characteristic of any leader. It should always be kept top of mind for us as we train our leadership abilities.

My son has watched my evolution from the sad clown state to that of one who actually cares about what he does with his life and his body. He has seen me go from a guy who wakes up late, rushes into work at the last minute, and spends his life drowning in a mixture of video games and self-pity to a man who is up before the sun, pushing his body to grow, and training both my mind and the minds of my family. He has come to admire this transformation and desired to push himself to do the same. The most exciting evidence of this exampled leadership is in his most recent request: “Dad, if I wake up early can I work out with you too?” It’s been 2 months now and this tiny human of 10 years has woken up (on his own) at 4:30 every morning to hit the ground outside in the cold, wet, dark of the morning by 5 to warm up. Some days he loves it and can’t get enough. Others, like this icy, rainy morning, he grimaces and forces himself through it. But the most amazing thing I’ve witnessed is the fact I have not had to push him once. He has seen my constant example and has begun holding himself to the same standard. This is a reflections of Plato’s insight, “The best way of training the young is to train yourself at the same time; not to admonish them, but to be seen never doing that of which you would admonish them”.

This is the core of being a leader. Lead yourself first. Build yourself in all facets through unmitigated daily discipline. Spend every day holding yourself to the highest standard at work, around friends, and with your family. Those who lead you will take note and push themselves to be greater because of it. Those who follow you will admire this discipline and be mentored by your actions. Take that brighter road to climb. Do not dare to go astray. Develop unmitigated daily discipline in all things. And always remember, somewhere, there is a little fellow who follows you.

-Reveille

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Comrade coupons

~12 C and lost some gloom due to silly American fall back from daylight savings time.  YHC Porcelain QIC.  PAX: BnB, Crab Legs, Pumpkin Spice, Crawl Space, Right Said, TK, Hi-viz, Shadow, ABC, Reveille, Minnow Tank, Bad boy, Cunning Linguist.

Scared off a random park lurker again off loading multiple coupons from my own suspicious vehicle.  Coupons to be moved throughout this workout were: 25 kg kb, 12 kg kb, 9 kg large medicine ball, 2×7 kg dumbbells, and 2×20 liter buckets full of sand weighing around 32 kg each.  Disclaimer with Crawl Space rolling in hot.  Started some rock and roll music and a mosey to the rear of great Greek communist temple.

warmarama: 30xssh, 12xwmhs, 10xslow and low squats, 10xslow and low merkins

the thang: hope everyone got out to vote yesterday.  11/7 was a big day for regimes that would love to see our democratic constitutional republic fail.  On this day, Comrade Lenin completed the Bolshevik overthrow of the Russian monarchy in 1917 and Comrade Mao  proclaimed the People’s “Republic” of China in 1931.  Thus we would share our coupons in a five group circuit.  Note with some different movements going on YHC had to move groups closer for guidance.

Stations:

1-the time farmers carry of the 2 buckets up the stairs one by one, waiting=burpees

2-10×55# kb swings, waiting=LT Dan

3-10xmanmakers with 15# dumbbells, waiting=squats

4-10×35# single arm kb swings, waiting=squats

5-20# medicine ball chest passes

2 rotations were all we had time for.  Moleskin: my Bluetooth range on the speaker is weak.  However, we may have attracted some new recruits from those dirty capitalists of camp gladiator including their dog that joined us for keep away with the medicine ball.  Mosey return to front of Parthenon.

Mary: despite my unclear instructions we managed to make a circle with Reveille holding the medicine ball.  Did one rotation around the circle doing American hammers passing the medicine ball until everyone got 5 reps with it.  Finished Mary with 10 lbcs.

COT- Pumpkin Spice stepped up to VQ.  TK gave a great sixth man fun fact about his research lab’s work on colitis.  Yes, I know the shitty problem joke was cheap but I really didn’t recognize the disease.

Veterans Day is Sunday.  Being a vet I just ask everyone to thank a vet that they know on that day and just have fun talking with them.

Honored to lead y’all.  Just pray for further peace and love in this world and thank those that have given much more than me to make this country great.

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WHALE’S VAGINA 3.0 at DETENTION

PAX
Ludwig van Osh Kosh, PSL, Yard Sale, CAPSLOCK, Dr. Smartt, Edible Arrangement, Vegemite, Brother at Law, Too Tall, Dupree, Dilly Dilly, Dine N Dash, Boy Band, TampaLibra, White Russian,  , CCR (QIC)

Conditions were damp and a little chilly, much like what I believe the conditions inside a Whale’s Vagina are. Quick disclaimer and off we went on a little mosey down Hogan and over the Crievewood Baptist parking lot.

WOR
SHH x20 IC
Willie Mays Hayes x10IC
Good mornings x10 IC
Little Baby Arm Circle Forward x10 IC
Baby Seal Claps x10IC
Slow and low merkins x10 IC
Mountain Climbers x10 IC
HOP KIX X19 IC!!

THANG
Time to get down to business…

WOR (already done)
Humpers – 10 humpers of your choosing at the bottom, run to the next four islands with 10 humpers at each island, run backward to the driveway, 10 more humpers, run backward to the top, 10 more humpers.  70 total humpers.  Indeterminate amount of fun.  Mosey back to parking lot.
Atomic Broad Jumps – Ever so slightly different than Burpee Broad Jumps (in name only). We did these back and forth across the parking lot with WWVI situps (ask Vegemite if you want info on WWVI situps) for the 6.
Lap around the new baseball/ADA path and down to the pavilion for some
Elevens – Simple.  Merkins and Squats.  2 burpee speed bump at mid-court added some difficulty.  Effective.
‘Sumo Squats – Like, Greasetrap deep squats x25 oyo

Various Exercises – Started by D’Mish in Whale’s Vag 1.0, improved upon yet again today.  PAX scatter and listed to me tell them what to do.
AMRAP – 60 seconds of good solid merkins
Gorilla Humpers – 50 humpers OYO
Incline Merkins – Find a bench…x15 oyo. SSH for the 6.  X10 OYO SSH for the 6.  X5 OYO, SSH for the 6
Nelson Mandelas – There was no obligatory terrorist chatter from Yard Sale today!  10 OYO and then 5 more OYO.  These really suck…just ask Yard Sale.  Off we all went on a reverse lap back to the parking lot.
Atomic Broad Jumps – Ever so slightly different than Burpee Broad Jumps (in name only). We did these back and forth across the parking lot with WWI situps for the 6.

MARY
Flutter kicks x20 IC, Boxcutters x20 IC and a 60 second high plank.  A final 5 burpees followed by 5 good mornings OYO and we were done.

COT/BOM

BULLHORN
Go vote.  See CAPSLOCK for any details regarding police oversight board.

MOLESKINE
Always great to bring back the Whale’s Vagina. For those that don’t know, I was born and raised inside the Whale’s Vagina (San Diego) which was the original inspiration for the workout. Continued prayers for Olin Mills’ dad, Vegemite and his wife and all those in need.

Until the next time,

CCR

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The Pound is Launched

iPhone 7 front facing camera not all that good in the dark

Nolensville’s newest, freshest AO, The Pound, got off to a solid start with a Tebow-led Elite 11 wannabe QB camp. 3rd Degree, Altidore, Show Me, Nimbus, Stats, Barney Fievel, Typo+, Creeper, HushPuppy, Pocahontas, and Tebow were present.

Warmup
Jog to soccer fields – thanks to whoever turned on the lights
SSH x 25
GMs x 10
Inchworms x 5
BACs x 10 + 10
Huggers x 10
WMH
Lunge stretch
Squats x 10
SSH x 10

Workout
Soccer field trudge – down and back:
Duck Walk / Merkins – down
Partner 1 – duck walk until partner 2 tags in, then merkins
Partner 2 – 15 merkins, then run and tag in to duck walk
Lt. Dans / Burpees – back
Partner 1 – walking Lt. Dans until partner 2 tags in, then burpees
Partner 2 – 10 burpees, then run and tag in for Lt. Dans

Mosey to Mill Creek Brewery parking lot for happy hour

11s – mountain climbers (x2) / iron mikes (x2) with run in between sets
Plank merry-go-round

Barney came through with the coffeeteria

Thanks to everyone for coming out and helping launch another opportunity to get better. Thanks to Stats and Altidore for the flag.
And, finally, Nolensville swag has arrived (online)! Thanks to TVGuide and 3rdDegree for producing. Order by Nov. 8 – go here to get all swagged up:
F3 Nolensville Broken Wheel Pre-Order

SYITG,
Tebow

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Resume Virtues vs Eulogy Virtues

As I was reading an obituary today, I reminded that I still haven’t seen “proficient at Excel”, “knew his way around a CRM” or “put together one of the best P&L sheets I’ve ever seen” in an obituary byline. Obituaries are saved for things that we really remember people for. What was the difference they made? How did they serve? How did they take care of those in their care?

As a leader, what are you focusing on today in terms of what you will be remembered by? How will you make a difference, even if it’s small, in the life of someone today? How will you make people feel today that are under your care? How will you find a way to serve those that you are leading?

This is not to say that as a manager or a leader, you shouldn’t be expecting the very best out of people in terms of their expectations or behaviors. But are you expecting the best because of how it reflects on you OR are you expecting the best because you can help someone achieve their goals?

The author David Brooks has an article that explores just this topic. The résumé virtues are the skills you bring to the marketplace. The eulogy virtues are the ones that are talked about at your funeral — whether you were kind, brave, honest or faithful. Were you capable of deep love?

As a leader, I’d invite you to read this article today and think about how you can better cultivate eulogy virtues.