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Star Wars Water Fight

8 PAX and 9 2.0s celebrated YHC’s (40) and Bumble bee’s (8) birthdays with some cardio and a Star Wars themed water fight.

AO: The Knoll (Harpeth Knoll Park, Bellevue)
CONDITIONS: started dark, but lovely
TUNES: Star Wars sound track
PAX (8 + 9 2.0s): @El Capitan, @Sooie, @AAA, @Ringo + two FNK 2.0s: @Link & @Goblin Crusher, @Squints + four 2.0s: @Bolt, @Sugar, @Bullseye, @Hiptoss, @Timber + 2.0: @Shmoltz, @Pebbles + 2.0: @Big Red, @morning star + 2.0: Bumble bee
FNKs: 2 (Link and Goblin Crusher)
QIC: YHC + Bumble bee

5:30 – Everyone welcomed, disclaimer forgotten

WOR:
Mosey around the field, 40 SSH, 8 Imperial Walkers

THE THANG:
Part 1
– Circuit ladder from 8 down to 1.
– Exercises: incline pushups, low slow squat (with hold), SSH, IW
– Mode of transportation (MOT) between stations: ground movements (bear crawl, crab walk, baby crawl with your 2.0 on your back, etc.)

Part 2
Water fight game:
– 2.0s are storm troopers with water guns, they shoot the PAX
– If a PAX gets hit with water, 10 squats
– If a PAX steps out of bounds, 1 body builder burpee

Switch to PAX shooting 2.0’s for 1 minute
Switch back to 2.0’s shooting PAX. If PAX get hit they plank.

MARY:
– 40 Freddy Mercuries
– plank, then 8 mountain climbers

COT:
– count-o-roma, name-o-roma
– prayer requests … prayer + blessing of PAX by YHC

Coffeeteria followed with the dark stuff from Arkansas (I mean, Costco). Thank you @Sooie!

MOLESKIN:
I grew up fast, which has caused me miss some of my childhood. I tend to be serious and thoughtful, and have trouble playing and having fun. Today, it was nice to enjoy some fun together. 2.0s bring the joy and silliness every time. Sometimes that goes high energy and needs guidance, but overall I am opening up to it and I welcoming it into my heart. It challenges me to lighten up and smile and play. It’s helping me mature as a man.

m* out!

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The Knoll – Backblast 06.22.2023

Gloom: 11/10
PAX: The Banker, Ranger, Sooie, Bumblebee, Morning Star, El Capitan, Timber
QIC: Detective Pikachu
Theme: Introduction to Rugby, Bellevue Edition

Warmarama: 6 will be 1st, 1st will be 2nd run around The Loop, passing the rugby ball back to the man behind you, until it got to the 6. The 6 sprinted up and repeato. Every dropped ball = 5 merkins. Ball dropped 5 times on the Loop
At StartEx, 25 Low and Slow Squats, and PAX stretch OYO

Thang: Rugby Drills
Thang 1: Square Passing Drill
Thang 2: 3-Line Passing Drill
Thang 2.1: 3-Line with QIC as Defender
Thang 2.2: 3-Line with QIC and Bumblebee as Defenders
Thang 3: Quick primer on the Foot part of Rugby Football
Thang 4: 10 Minutes of Touch

COT: Keep the soon-to-be First Time Fathers in your prayers (and their wives, too, I guess).

Announcements: Brew Ruck on Saturday. Check slack for details. Come out for all or part of it and drink some beers with us.

Moleskin: Thanks for having me out to Nashville’s Newest AO. Y’all have a great spot with plenty of possibilities, and a fantastic AOQ in Morning Star leading the charge. It was my pleasure to work out with y’all this AM.
DP Out

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Bomber 5-26-2023: Graduation

It’s been a bittersweet few weeks at YHC’s house, as my 2.0 Thomas has picked his college destination (Boiler Up!) and last Saturday graduated from high school.  As our relationship hits an important transition, YHC wanted to celebrate graduation and provide some life lessons. As an added bonus, my 2.O as well as Cub Cadet’s 2.0 Edward came out for their first F3 workouts.

PAX:  23 (to celebrate the Class of ’23?)  Chunks, Cream Cheese, Cub Cadet, Dinty Moore, Firefox, Focker, Hambone, Legal Eagle, Kat Scan, Princess Aurora, Ranch Hand, Shockdoc (FNG),  Siri, Solocup, Spinal Tap, Steampunk (FNG), Supernova, T-cell,  The Flop (FNG), Toolman, Topps (FNG), Vector (QIC), Wet Wipes 

Conditions:   60 degrees and perfect

Disclaimer given and then start the playlist:  
Pomp & Circumstance to start the day, but sometimes graduation means learning hard lessons . . . cue

Everybody Wants to Rule the World – Tears for Fears
(“Welcome to your life. There’s no turning back.”)

Everyone does SSH until the song title is sung –> 3 burpees.  Song timed at 4 minutes to reflect 4 years of high school.

Graduate – Third Eye Blind
(“Do you live the days you go through?”)
Unwritten – Natasha Bedingfield
(“Live  your life with arms wide open.”)
Life’s What You Make It – Talk Talk
(“Baby, life’s what you make it. Celebrate it. Anticipate it.”)
Don’t Stop Believin’ – Journey
(“Don’t stop believin’. Hold on to that feeling.”)
Breakaway – Kelly Clarkson
(“But take a risk, take a chance, make a change, and breakaway.”)
Wide Open Spaces – The Chicks
(“Room to make her big mistakes.”)
Good Riddance (Time of Your Life) – Green Day
(“I hope you have the time of your life.”)
You Get What You Give – New Radicals
(“You’ll be okay, follow your heart.”)
Hey Look Ma, I Made It – Panic at the Disco
(“Think I must be dreamin’, wide awake and dreamin'”)
Celebration – Kool and the Gang
(“So bring your good times and your laughter too. We gonna celebrate your party with you.”)

  • Warm-o-rama:    WMH, Good mornings, LBAC x 15, RLBAC x 15, Imperial Walkers x 20
  • Thang 1:  GRADUATE

G:  Gorilla humpers x 50
R: Raises of calves x 50 (each leg)
A: American Hammers x 50 a side
D: DIPS x 50
U: Underdogs x 50
A: Air Presses x 50
T:  Tunnel of Love x 2 teams
E: Erkins x 50

  • Thang 2:  Partner UP – DORA

50 Pull-ups
150 Squats
250 LBCs

Partner runs around Rec Center

  • MARY:

Flutter kicks, Hello Dollys, Boxcutters

  • COT

Thanks, HIM for helping Cub Cadet and me celebrate Thomas and Edward and reflect on their graduation.  Those with little ones, realize their graduation day will be here much faster than you want (the days are long but the years are short). While, yes, I did make my 2.0 splash (sorry T!), later that day he said, “Dad, I think I will come out again. When I was doing it, it was no fun, but you feel so much better if you start your day that way.”  Perhaps we have a new convert? We’ll see.  Remember, we all have our graduations, big and small.  Cherish those around you and make in impact in their lives.  You all do that for me and hopefully I return the favor.

SYITG,

Vector

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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.