Category: Uncategorized

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Blimpies

QIC: Iditarod
PAX: CDL, Yosef, Noble Virus, Iditarod
You can tell “cold” has made its impression on the F3 Murfreesboro PAX. 4 Red Pillers showed up to get better or at least keep from getting worse.
WOR:
2 Laps
GMs x 10 IC
Daisy Pickers x 10 IC
WMH x 10 IC
BAC x 10 IC
BACR x 10 IC

The Thang:
B.L.I.M.P.S. and Mosey
5 sets of BLIMPS in Various parking lots around downtown Murfreesboro wit Moseying in between.
Burpees x 5
Lunges x 10 each leg
Imperial Walkers x 15
Merkins x 20
Plank Jacks x 25
Squats x 30
Pax performed to perfection except the two sets in which all pax forgot what imperial walkers were and performed Hillbillies. Mr. Roboto, Schnitzel, Scraps, Aristotle, Nuggets, Ace, NPR, and G-String were all mentioned and discussed during mumble chatter but not in attendance. Also discuseed whether or not Blimpie restaurants still existed IRL or just in gas stations.

MARY: 1 Minute of Crunches

COT/Prayer

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The Forge 10/20/2018 – Love Thy Neighbor and Swamp Bears

15 PAX came together in the gloom, welcomed the sunrise, and got a little stronger. Pax in attendance included: Barney Fievel (Q), Numbtucks, 3rd Degree, Sterno, Creeper, Mursa, Hushpuppy, Costa Rica, Cheese Whiz, Ragdoll, Sprinkles, Netflix, Pocahontas, Stats, and Little Miss Piggy

Long mosey around outside perimeter fence of football field. Various comments were made about how people that run marathons are over achievers and generally suck. Haters gonna hate.

Disclaimer

Warm Up:

20 SSH, 30 seconds Good Mornings OYO, 30 seconds WMH OYO. Other various stretches Barney called out.

Stop by Barney’s beautiful black truck and pick up your coupon (20 pounds).

Thang 1: Love Thy Neighbor

PAX took 10 seconds to partner up. 4 exercises with an assigned number of reps (below) must be completed as a 2-man group. One PAX begins assigned exercise while other PAX jogs out to the predesignated marker (about 75 yards). That PAX jogs back to partner performing exercise and picks up where they left off. Repeat until assigned number of reps of each exercise are completed. How much do you love your neighbor? Enough to pick up the pace on that jog back and “relieve” him?!

Exercises were:

  • 60 Blockees (coupon burpees)
  • 80 Block Merkins
  • 100 Block Squats
  • 120 Block American Hammers

Thang 2: Swamp Bears (11’s)

An old favorite, 11’s. PAX line up on the short side of the parking lot. Two exercises are Ginuwines with coupons and WWIs. Bear crawl across the parking lot is mode of transportation.  40 yard bear crawls between exercises kept us from finishing on time. Next time.

Mary

Barney led the group in some yoga stretches, toe touches, and other various stretches. Flexibility is power!

CoT

Announcements: 

  • Tuesday, October 23rd – Double Virgin Co-Q by Ragdoll and Cheeze Whiz
    • Let’s all come out and support these guys!
  • Thursday, October 25th – New AO Launch – The Pound
    • This makes the third AO for the Nolensville F3 group since we started 6 months ago. Excellent work, guys!
  • Saturday, October 27th – Boos and Booze Party at Netflix’s house
    • 7:30pm-??? – Adults only please. Look to Slack for address and more details from Netflix.

2 Timothy 1:7 – For God has not given us a spirit of timidity, but of power and love and discipline.

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“How’s Your Heart?”

How’s Your Heart and Leadership

I know. Men don’t typically ask that question. It’s usually saved for the girls over tea at the Puffy Muffin. However, I think when asked from a man to another man, it shows true leadership.

I’m (T-Cell) in the midst of a job transition. And my fellow job-transitioner, Bagger Vance, called me last week to ask me this question. His first question wasn’t, “What the heck are you going to do next?” or giving me advice on what I should or shouldn’t be doing during this time, it was simply, how are you doing? And not a “don’t answer fine”, but really doing.

This was a tough question for two reasons. First, as men, we typically leave the heart stuff to women and we don’t let ourselves go deep with other men. By Sims asking me the question, he becomes implicated. He can’t dissociate from the outcome of the question. If my answer is, “I’m hurting man. I need help”, Sims has to act. This question from Sims showed true leadership. Sims knew that there could be implications from his asking and he wasn’t afraid of the challenge that may await on the other side of my answer.

Second, it’s a tough question for me. When he asked, I was just a day into not having an office to go into and we were moving, so things were still “busy”. And truly, I had not had time to process the change. However, as days would pass and the busyness subsides, my “new normal” changes. Am I anxious? Nervous? Fearful? Depressed? Because Sims asked this question, I now have to be cognizant of my feelings and address them. I can’t hide or medicate. A leader asks questions of other’s that contribute to the flourishing of others.

What did I learn or what lessons were affirmed through Sim’s question?

Leaders care about someone else’s flourishing more than their own.

Leaders ask hard questions.

Leaders aren’t afraid to step into hard situations.

Leaders care.

Leaders listen.

I’m grateful for a friend like Sims and his leadership in my own life and the lives of those in F3.

How can you exhibit these traits of a leader in your interactions today? 

 

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Nobel Virus Bday Q

Q: Nobel Virus for his 28th

Pax: Aristotle, Iditarod, Scraps, Yosef

Warmup: Mosey, side shuffle, politicians, Hillbillies, imperial Walkers, Daisy pickers, side straddle hops all x11

Indian Run to playground
Bear crawl steps, plank and wait at top, crawl Bear back down the steps.
11’s- merkens and squats across the parking lot
Burpee up downs- each pax(5) called the down 4 times
Lunge back up the path.
Indian Run back to MMC, person in the back dropped for 5 merkens
Partnered up, 100 lbc’s and 150 overhead arm claps, alternated while partner ran sprints
Circle of Fire

CoT, BoM.

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The Forge – 9/29/18

16 PAX challenged themselves this morning. Pax in attendance included:Barney Fievel (Q), Numbtucks, Soccer Mom, Cheese Whiz, Ragdoll, Show Me, Sprinkles, Mic Drop, Netflix, Quickie, Pocahontas, Typo+, Stats, Ned Ryerson, Little Miss Piggy, Lovie (FNG)

Long mosey around outside perimeter fence of football field.

Stop by Barney’s beautiful black truck and pick up your coupon (20 pounds).

Disclaimer

Warm Up:

15 SSH, 30 seconds Good Mornings OYO, 30 seconds WMH OYO. Other various stretches Barney called out.

Thang 1: Love Thy Neighbor

PAX took 10 seconds to partner up. 4 exercises with an assigned number of reps (below) must be completed as a 2-man group. One PAX begins assigned exercise while other PAX jogs out to the 50-yard line. That PAX jogs back to partner performing exercise and picks up where they left off. Repeat until assigned number of reps of each exercise are completed.

Exercises were:

  • 60 Blockees (coupon burpees)
  • 80 Block Merkins
  • 100 Block Squats
  • 120 Block American Hammers

Thang 2: MLBs (Merkins, Lunges, Bear Crawls)

Perform as individuals: Three stones act as distance markers. Beginning at the first stone, all PAX do 10 Merkins, lunge to the second stone marker, and finally bear crawl to the third marker. Mosey back to first marker and repeat going down by 1 rep each time.

Thang 3: Discount Deck of Death

Deck of Death with Coupons

Spades – Blockees

Clubs – Block Merkins

Hearts – Block Squats

Diamonds – Block American Hammers

Mary

CoT

Welcome new PAX: Lovie!

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VQ & Ants – Broken Wheel – 9/25/18

The storms held off for Creeper to get his feet wet as Co-VQ. The ants, however, did not hold off according to Numbtucks.

10 PAX: Creeper (Co-VQ), Tebow (Co-Q), 3rd Degree, Numbtucks, Soccer Mom, Show Me, Stats, Barney Fievel, TypO+, Hush Puppy

Warm Up
Jog, SSH x 15, Inch Worms x 5, Imperial Walkers x 10, WMH, Squats x 10, Huggers, Roller Coasters, Merkins x 5

Workout
Merkin Mile – 4 laps around loop w/ partner
partner 1 does 10 merks @ halfway point of each loop while partner 2 planks
partner 2 does 10 merks after each loop while partner 1 planks

Indian Wall Sits – everyone on the wall while each PAX successively does 2 laps around concession stand

Bear Crawl Ring of Fire – bear crawl around pavilion one complete rotation CCW, then 10 merks each successively while all other pax in plank; RxR CW

Mary
Flutter Kicks, AH, Crunchy frogs, Side planks, Mountain climbers, Al Gore

Great work by Creeper leading us through the workout portion. I hope I used the word “successively” right because I doubled down and used it twice.

The Forge is happening this Saturday for those who aren’t attending the 4 year anniversary at Stonewall. 2ndF this Saturday night at TypO+’s house. Check slack for details.

SYITG,
-Tebow

 

 

 

 

 

 

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Stonewall 22 SEP 2018 — Running, Merkins, Pullups, Gorilla Humpers, Repeat

PAX:  Blue Mule (Q), Foxtrot, Black Lung, Big Stick, Hustler, Wall Ball, Electron (FNG)

Very humid and hot conditions.  Unpleasant.  Gloomy at the start.  The type of weather conditions you’re really only going to work out at 0600 on a Saturday morning if there are PAX waiting for you.

MOSEY:  @ 0600 three PAX took off…. then another PAX arrived at 0602 … then another three PAX at 0605… resulting in a 10 minute long warm up mosey.

WARM UP:  Stretches and arm circles and other boring stuff.

THE THANG:  Split up into two groups by birthdays which changed randomly during the three waves of the exercise.  One group runs from playground to corner of park and back, approximately ~4 minutes to run there and back.  Other group performs stationary exercise.

-Round One:  Three rounds of there and backs with pull ups in between.  That’s ~15 minutes of pull ups.

-Round Two:  Three rounds of there and backs with push ups in between.  That’s ~15 minutes of pushups.

-Round Three:  Three rounds of there and backs with gorilla humpers in between.  That’s ~15 minutes of gorilla humpers.

MARY:  20 count hillbillies, 20 count imperial walkers, 7 burpees.

Apologies for the delay in the backblast — YHC wasn’t scheduled for Q, so I didn’t schedule time during the weekend to do the BB — had to wait until Monday after work.

Welcome FNG Electron, who jumped in head first and held his own like someone who’s been posting for years.

Love,

Blue Mule

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Substi-Q

PAX: Floppy Disk, D’mish, Dupree, Black Widow, Venus, Reefer, Big Stick, Olan Mills (QIC)

Disclaimer and a quick mosey around the bus loop, circling back up for an extraordinarily small Cruel Hall circle. 

WAR: 

SSH, BAC fwd & rev, Good Mornings, Willie Mays Hays, Slow and Low Merkins and some stretching. 

THANG: 

Mosey over towards the bus loop to the grassy knoll that used to be home to the portables…we’ll call it Mt. Portable. 

1st round of 11’s – Burpees at the bottom and Jump Squats at the top. People’s chair waiting for the six. 

2nd round of 11’s – Mountain Climbers at the bottom and WWI’s at the top. Plank and wait for the six. 

Mosey back over to the playground for some intervals

30 secs Pull Up’s AMRAP

15 secs rest

30 secs Dips AMRAP

15 secs rest

30 secs Rows AMRAP

15 secs rest

30 secs Push Up’s AMRAP

Rinse & Repeat

Mosey back up to parking lot for some Sprints

MARY:

Alabama Prom Dates, J-Lo’s, Flutter Kicks

I appreciate the opportunity to lead you guys. 

Venus wanted everyone to know that he’ll be preforming with the ballet soon and thinks it will be a good date night option. More details to come. 

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Much running at Sir E

Warm-O-Rama (All IC)

SSH x20
High Knees x15
Butt Kickers x15
SnL Merks x10
BAC f x15
BAC r x15
BigAC f x15
BigAC r x15
Squats x20
Good Mornings x10
Willia MH x10

THANG – a progressive Q. PAX were instructed to perform 3x Atomic Merks at each speed bump.

Mosey to the auditorium

Everyone in their own parking stall then perform a merkin-less burpee then broad jump to the next stall. We made our way all the way around the auditorium and stopped when we returned to our starting point.

Mosey down the bee hill to the green houses.

PAX hold a plank and perform:
10x Merkins
10x IC Alternating Shoulder Taps
10x Mt. Merkins
10x IC Alternating Shoulder Taps
10x Plank Jack Merkins
10x IC Alternating Shoulder Taps
10x Atomic Merkins

Recover… then: 20x IC Air Press, 20x IC Seal Claps

Mosey back up the bee hill and down to the bottom of the split lane hill.

7’s with a regular mosey about 100 yards up the hill. Exercises were squats and jump squats.

Mosey up the Marchant hill, allegedly the longest and steepest hill in the Hall. All PAX winded at this point. Plank/wait for the 6 at the top, then continue mosey back through the Ag Center, stopping at each speed bump encountered for 3x Atomic Merks.

Mary (all IC)
J-Lo’s x20
Merkins x10
Alternating Shoulder Taps x10
LBC’s x20
Boxcutters x20
Good Mornings x10

SYITG,
Floppy Disk

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Animal Planet – 9/17/2018 Detention

9/17/2018

Muggy morning.

Q: Pop-A-Lock

PAX:  Yumy?, White Russian, Dupree, Floppy, Cinderella, Edible Arrangements, PSL, Old Hickory, Reefer, Big Perm Ludwig, Dine and Dash, Calf Killer

Mosey around bus loop.

Late disclaimer. Introduction.

Welcome to Animal Planet, the workout with all the creature comforts….here we go.

10x SSH

10x GM

10x BAC (forward and reverse)

10x Squats

Partner

Started the fun with some crawling/jumping to connect with nature. The parking lot was longer than I remembered.

Partner 1: Crab crawl to end of parking lot stripes, 10 burpees, jog back

Partner 2: LBCs

Flapjack

Partner 1: Frog jump to end of parking lot stripes, 10 burpees, jog back

Partner 2: LBCs

Flapjack

Partner 1 and 2: Bear Crawl to end of parking lot stripes, 10 burpees, jog back

Stick Bug (Plank) for the six. Good call Cinderella.

Mosey to hill

Got ready to get some hee-hawing going. 1 Pax went all the way and added sound effects.

5 Spiderman pushups each side, mosey down hill, 5 donkey kicks, reverse mosey up hill

Repeat 4x

Mosey to covered area

Time to act like prey, and get more agile.

Gazelle Relay –

Partner 1: Sprint to halfway, 5 merkins, sprint back, repeat for full length.
Partner 2: Fish kicks

Flapjack

Repeat for left shuffle, right shuffle, and reverse mosey.

Mosey to parking lot

You’ve been prey, time to be predator. And kick up that heart rate….seeing as Cheetahs only have short spurts to catch their prey

Cheetah Relay –

Partner 1: Sprint to end of stripes, 5 mucktar and crys, sprint back

Partner 2: Burpees.

Flapjack.

Repeat 3x.

5 flutters to finish time.

 

https://www.livescience.com/22080-cheetah-breaks-speed-record.html

 

Words to live by: Vulgarity is no substitute for wit.

Quote of the day:

Lady Nancy Astor: Winston, if you were my husband, I’d poison your tea.

Churchill: Nancy, if I were your husband, I’d drink it.

 

Thanks for the warm welcome back. Excited to dive back in. Get excited for more zany Qs.