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Perfect temp outside for a Slamberry beat down. 11 pax showed up to move some heavy weights: Donuts, Bagger, Barely Legal, Vegimite, Skidmark, Dilly Dilly, Tampa, Grisham, Dr Smartt, and GreaseTrap

QIC: GreaseTrap

At 5:30 we found the perfect mosey loop that lead us back to the weights under the street lights.
A good warmup with discussion on proper form and ways to modify.
Here is what we did:

Strungth:
7! Push Press with Barbell (that’s reps of 7,6,5,4,3,2,1)
Some did 115 throughout and some added weight each set. Shoulders were feeling good. I sent Bagger and the guys finished early off to run the mosey loop so I didn’t hear complaining about standing around.

Once back, a brief explanation of the following reps.
METCON:
4 Rounds EMOM (every min. on the min.)
1st min. 20 lunges with 60/80lb sandbag on back, knee to ground
2nd min. 20 dead lifts 115/135lb
3rd min. 20 push-ups
4th min. 20 KB swings 40/53/70lb
5th min. 1 min rest
By the end of all four rounds there was sweat poured out at every station.

Mary:
6 minutes to spare so I passed the reigns off to Donuts who led us through some stretches and Mary.

We talked and prayed for Spicoli and Olan’s father.

Great morning boys! This was way more of a CrossFit style workout and everyone did great adapting. We discussed the need for everyone to HC by Wednesday before so Q can know what to plan. The Q will post the workout by Wednesday to list the weights that are needed so as to make sure we have everything there, and also so everyone doesn’t have to bring all their weights every time(I am happy to do so though). A concise list and a HC on weights would be nice.

I am sure most will be feeling this all weekend, which brings me great joy!

Till next time!
GreaseTrap

PAX: Blue mule, T cell, Porcelain, Hi viz, Lunch lady, En fuego, Vector

Seven PAX PAX: Blue mule, T cell, Porcelain, Hi viz, Lunch lady, En fuego, Vector

Seven PAX braved the below freezing gloom for a coupon beatdown.  YHC brought 4 packs of wrapped bricks, each weighing 25-30 pounds.  These were carried during all moseys.  All PAX to switch up carrying responsibilities when they get tired.

Phase 1:  Coupon mosey from parking lot a short distance to the gazebo.  Coupons down for warmups.  Baby arm circles, seal claps, and overhead arm claps to loosen up the upper body.  Squats, Willie Mayes Hayes, and good mornings to loosen up the lower body.

Phase 2:  Coupon mosey from gazebo around the driving range back to the parking lot.  Each PAX must complete 10 step ups with coupon and 20 four-count flutterkicks with coupon held overhead.  Merkins for those waiting for their turn on a coupon.

Phase 3:  Coupon mosey from parking lot around community center twice.  Each PAX must complete 30 thrusters with coupons.  Mosey around the community center for those waiting their turn on a coupon.

Phase 4:  Coupon mosey from front of community center to front of Local Taco.  Each PAX must sprint from Local Taco to top of big hill.  Coupon presses when not sprinting.  Each PAX must sprint twice.

Phase 5:  Coupon mosey back to parking lot with several stops for burpees along the way.  Mary with five minutes of alternating American Hammers with coupons and Turkish sit ups.

And that’s all she wrote.  See you in the gloom!

Blue Mule out the below freezing gloom for a coupon beatdown.  YHC brought 4 packs of wrapped bricks, each weighing 25-30 pounds.  These were carried during all moseys.  All PAX to switch up carrying responsibilities when they get tired.

Phase 1:  Coupon mosey from parking lot a short distance to the gazebo.  Coupons down for warmups.  Baby arm circles, seal claps, and overhead arm claps to loosen up the upper body.  Squats, Willie Mayes Hayes, and good mornings to loosen up the lower body.

Phase 2:  Coupon mosey from gazebo around the driving range back to the parking lot.  Each PAX must complete 10 step ups with coupon and 20 four-count flutterkicks with coupon held overhead.  Merkins for those waiting for their turn on a coupon.

Phase 3:  Coupon mosey from parking lot around community center twice.  Each PAX must complete 30 thrusters with coupons.  Mosey around the community center for those waiting their turn on a coupon.

Phase 4:  Coupon mosey from front of community center to front of Local Taco.  Each PAX must sprint from Local Taco to top of big hill.  Coupon presses when not sprinting.  Each PAX must sprint twice.

Phase 5:  Coupon mosey back to parking lot with several stops for burpees along the way.  Mary with five minutes of alternating American Hammers with coupons and Turkish sit ups.

And that’s all she wrote.  See you in the gloom!

Blue Mule out

When: 3/9/18

QIC: Grisham

The PAX: Dilly Dilly, Greasetrap, Lewd Wig, PSL, Donuts, Bagger Vance, Grisham

Slightly below freezing.  Need a good slow warm up.

Warm Up:

• Mosey over to playground
• Shoulder circuit to warm up
• Grinder PT (1X 10 X of Deep Squats, Lunges, SL Deadlifts, ‘Mericans, Supermans, sit ups, and pull ups
• Mosey back to parking lot
• 2 complexes, 8 reps ea. w/ empty bar (DL, Clean, Push Press, Squat, ‘Mericans)

THANG:

Part I – Strength Work:

• Warm up w/ 50% of weight X 10
• 3 X 8 DL (185 lbs) 5:2 cadence

Part II – Metcon:

• 21 – 15 – 9 :
  • Hang Cleans (95lbs) & KB swings (53lb or 70 lb)
  • Run 50 yds and 10 burpbees

• Part III – Circle Up:
  • 10 King DL ea. leg
  • 10 SL DL ea. leg
  • 10 Prone single leg hip extension ea. leg
  • 10 Supermans
  • 20 situps
  • 20 flutter kicks
  • 20 American Hammers

MOLESKINE

Really enjoyed spending time with you guys this morning.  Excellent work. Hope everyone has a great weekend.

3/2/2018

23 showed up for birthday bash involving shields, boots, and a potential neighborhood noise complaint.

PAX: Offshore, Olan Mills, Third Degree, Edible Arrangement, Dilly Dilly, Yardsale, Big Stick, Razor, Cinderella, PSL, Reefer, Donuts, Jigsaw, Deck the Hollis, Swamp Fox, Tampa Libra, Accounts Receivable, Tulip, Greasetrap, Skid Mark, Dupree, Vegemite, Pop-A-Lock

Adorned in classic boots, cargo pants, and the signature shield, Cap came sprinting out onto the AO with music blaring. Mumble chatter encouraged Q to quiet it down lest the men in blue show up. Q obliged.

10x SSH

10x GM

10x BAC (forward and reverse)

10x Seal claps

10x Squats

10x Willie Mays Hayes

10x Merkins

Each PAX found a Bucky to be by their side throughout the THANG.

Mosey to bottom of Bus Hill. Q notices boots are hard to run in.

7 burpees

Reverse bear crawl to top of hill. Q regretted this decision about 1/3 of the way up.

20 Lieutenant Dan

Wall sit and wait

Mosey to playground

Partner relay – 7 pullups, 20 dips, 27 rows while partner runs Figure 8 around the playground and the baseball loop. Flapjack. Boots are REALLY hard to run in.

Mosey to covered area

Wheelbarrow relays – Teams wheelbarrow to end of court, swap and return. 7 muktar and cry, 20 squats at finish. Rinse and repeat.

Crab crawl relays – Teams crab crawl together to end of court, reverse and return. 7 burpees, 20 squats at finish.

Mosey to parking lot

Monkey shuffle relay – partners monkey shuffle (sideways bear crawl with ape like motion) to end parking lot and back. 7 burpees, 20 lunges at end.

Ankle grabber relay – partners ankle grabber to end parking lot and back. 7 burpees, 20 lunges at end.

Circle for Mary.

10x Muktar and Cry

Dealer’s Choice 20 rep abs:

20x LBCs.

Next PAX: 20 LBCs.

Q demands a switch of workout.

Next PAX: 20 LBCs.

Due to violation of direct order, 5 burpees were laid out in the formal court martial.

Circle of Trust

 

QIC:  Umbrella

PAX: Vegemite, Numb-Tucks, Black Widow, Pop-A-Lock, Offshore, Brown Nose, Umbrella, Baby Scout (FNG)

8 faithful PAX saddled up and didn’t let a little rain keep them from getting better this morning.

WOR:

Quick mosey up to parking structure:

SSH x 20; Squat x 10; Forward BAC x 10; Reverse BAC x 10; Air Press x 10; Tempo Merkins x 10; Good Morning x 10; WMH x 10

THANG:

11’s…..Worst Merkins & Lt. Dan’s

Start at west side of parking garage with 10 Worst Merkins.  Sprint to east side and 3 burpees to exit structure.  Up stairs all the way to Maryland Way. 1 Lt. Dan. Back down stairs and 3 burpees to enter the garage.  Sprint to far side of the garage and get back after it….you know the drill.

Pop-A-Lock came out of the gates like he stole something and never looked back.   Random mumble chatter about the worst merkins… but the PAX put their head down and got to work.  Rain and wind be damned.

Mary:

Flutter Kicks x 20; LBC’s x 20; Mariah Carey’s x 20; American Hammers x 20

Mosey back to parking lot for COT.

Coffee Q

It is always a pleasure to be with you men…the less than ideal weather makes it that much better.  Good work today.  It was a privilege to lead you all.  Thank you for your example and commitment.

Peace out,
Umbrella

 

When: 2/9/2018

QIC: Grisham

The PAX: 21 men decided to get after it Friday morning.  Pax included:  Brother-in-law, CCR, Rooster, Lewd Wig, HVAC, PreVac, PSL, Donuts, Nex-Tech, Cathy, Venus, Brown Nose, Umbrella, Swamp Fox, Black Widow, Off Shore, 3rd Degree, Yard Sale, Big Stick, Bagger Vance, Grisham

Slightly below freezing.  Need a good slow warm up.

Warm Up:

• Mosey around the circle
• Shoulder circuit to warm up
• Grinder PT (1X 10 X of SSH, Deep Squats, Lunges, SL Deadlifts, Carolina Dry Dockers, ‘Mericans, Supermans, sit ups,

THANG:

Part I – Strength Work:

• 1 X 10 Hand Stand Push Ups / 1 X 20 V ups
• Grab a coupon. Partner up.  2 warm up, 3 work sets Row X 10 w/ coupon on chest.

Part II – Metcon:

• 21 – 15 – 9 :
  • Half the Pax takes off toting coupons up the hill to the big house at Elington.  Once there, perform 21 – 15 – 9 of Turkish get ups (coupon encouraged, but optional) and push-ups . . . leave coupon, run back and perform below . . .
  • Other half of Pax performs 21-15-9 of Pulls ups and burpbees, then run up to the big house and performs above.  Totes coupons back.

• Mosey to parking lot & circle up
  • 25 Flutterkicks
  • 20 Rev. crunch

MOLESKINE

Great work this morning. Hope everyone has a great weekend.

PAX: Spider Bite, PSL, Funyuns, Olan Mills, Braveheart, Skid Mark, Brown Nose, Karamazov, Pope, Black Lung, Blue Mule, CAPSLOCK, Donuts, Foxtrot Talks-a-lot, Big Stick, Prevac, Pop-a-lock, Bagger Vance, Cowboy, Offshore, Floppy Disk

QIC: Floppy Disk

A warmer than forecasted 40 degrees awaited the 21 brave men that waved the sirens call of the fartsack this am to post at Sir E. Pleasantries were dispensed, then we got moving. We started with a short capri lap around the church, crossing our fingers for an Aunt Bea sighting. Alas, we were disappointed. We circled up, introductions were made, disclaimers were given and the warmup commenced.

Warm-o-Rama (all IC)
SSH x20
Windmills x10
Good Mornings x10
Burpees x10 (modification for the 3 that posted at Detention yesterday for Big Bang’s burpee slaughter-fest was SSH)
Squats x20
High knees x10
Butt kickers x10
Plank Jax x10
Mtn Climbers x10
Baby Arm Circles F x10
Big Arm Circles F x10
Big Arm Circles R x10
Baby Arm Circles R x10

THANG
With that more than sufficient warmup in the books we headed over to the playground for a quick arm circuit: 10x pullups, 15x merkins (diamonds, derkins), 20x rows, 20x dips. That circuit was completed 3x varying the merkin style each round.

We then proceeded on to Sir E’s hallowed grounds and mosey’d up to the big house where further instructions awaited. Another circuit commenced: 25x atomic merkins, 25x jump squats, 25x reverse crunches, run the loop, WW1 sit-ups for the six. That hill is so steep. We were so tired. We should rinse and repeat…and we did. YHC had 3 rounds drawn up, but time was running short so we mosey’d on, this time to the big lot.

PAX were instructed to line up and when the word “GO” was uttered, sprint the length of the parking lot (approximately 75 yards). Once there, each man was to perform 25x plank jax.

Heavy breath ensued as we proceeded home via the long route. Once there, we circled up for a few minutes of abdominal exercises as follows.

Mary
Flutter Kix x20 (IC)
Ola Dolly x20 (IC)
Freddie Mercuries x20 (IC)
Low Plank 41 seconds
Good Mornings x20 (always a crowd pleaser to finish with these).

Moleskin
Several late arrivals this morning, most notably, Black Lung who strolled up about 10 minutes late so effortlessly. Not so notably, Big Stick. Foxtrot was sporting his D Henry jersey, which he not only filled out nicely, but also left an imprint of on the pavement during Mary. I do think it helped him run faster, though. My goal today was no burpees, at least for the guys that did 300 yesterday. For everyone else, however, it’s hard to complain about 10 reps of any exercise, amiright? Extremely questionable form on the pullups. I may bring a video demonstration to my next Q.

Bullhorn
Keep Family Jewels in your prayers who is dealing with an impending separation in his marriage. It’s a reminder to take nothing for granted in your marriage, gents.

Two beer nights this week! Wednesday, 2/7 and Thursday, 2/8 from 8-10pm at Craft Brewed. Come for both, come for one, come for part of one. We want to see you there!

Finally, step up to Q, boys! There are lots of open spots on the calendar. I am always happy to co-Q so reach out if you’re interested in that.

Until the gloom,
Floppy Disk

QIC: Hambone
PAX: Vegemite, Kangaroo Jack/Mac (FNG), Spider Bite, Black Lung, Pop-a-Lock (Nebraska), FTTAL, Deep Dish, Jeweler, Bad Boy, Crawfish, Bicentennial Man, Big Stick

Abstract:
The Saturday men of F3 Nashville posted to see what an hour of working out would do to their bodies, minds, and souls.

FIRST:
SSH IC x 20
Toy Soldier IC x 14
Merkins IC x 10
IST IC x 15
Squats IC x 17
Merkins IC x 20

Grab the sandbag and rucks. Mosey out a bit and back the parking lot.

SECOND:
Grab the sandbags and repeat the cycle:

Decline Merkins x 10
Decline Merkins x 10
Dips x 20
Dips x 20
Sandbag Squat x 30
Ruck Lung x 30
Ruck Overhead Press x 30

THIRD:
Split into two teams of 6 or 7 and head to the hill. Run up the hill with ruck. Losing team selects a member to mosey up and back with the sandbag

FOURTH:
Sick Cycle

3 Sets:
Seal Claps x 20, Overhead Claps x 20

Run

3 Sets:
Merkins x 10, Air Press x 15

Run

3 Sets:
LBCs x 20, Low Flutter x 20

Run, drop sandbags at parking lot, head to back side building for Mary.

Return Home.

Done.

NMM:
Prayers for the F&F of Bad Boy and Jeweler. Prayers for the Pax for guidance throughout the week.

VQIC: CDL
PAX: Mr. Roboto, Noble Virus, Papa Juan, Grohl, Scraps, Iditarod, Aristotle, Yosef
Weather: lovely 49F, 10-15 mph wind

CDL used his cross-country knowledge base to work PAX how he knows best: Running.

Mosey from MMC parking to Prentice Fridge & A/C parking for WOR
X9 IC? Goodmornings
X20 IC WMH
X10 OYO Inch worms
X20 SSH

Mosey across the street to the Underpass of Thompson Lane bridge over College.

The Thang:
X20 Pushups
X20 WWII
X20 Squats
Spring the concrete hill up to Thompson, and mosey the road back around to the bottom.

Repeat x3

Mosey back to the Corner of Abdominal Pain.

YHC advised we had completed approx 2.5 miles of running.

X30 flutter kicks
X30 American Hammers
X30 Rosalita’s

CoT and BoM. And there was much comradery today

Bullhorn: PT test Thurs Feb 8th.
FYI, Yosef will be out of pocket due to travel the week of 2/12-2/16. That means the Thurs 2/15 workout is up for grabs. Hit the Google calendar signup, or let Iditarod or myself know.

Penned by Aristotle

QIC: Aristotle
PAX: Noble Virus, Scraps, Schnitzel, NPR, Yosef, Nuggets McPatty, Grohl, Iditarod
Weather: Mid-20’s and windy

9 PAX grunt and sweat on an adventure through history via Bill and Ted and learn to ‘Be excellent to each other.’

Long warm up lap around the Square –shake things up by going clockwise.

Circle up for short WOR:
SSH x 20 IC
WMH BAC x 10 IC
GMs RBAC x 10 IC

The Thang:
Mosey to the parking deck between Walnut and Maple.

YHC explains the basic plot to ‘Bill and Ted’s Excellent Adventure’ for the few poor souls who have never seen it. Declares exercises will loosely relate to the military historical figures they traveled through time to kidnap and pass their history test –in order to save the world through the inspirational music of the Wyld Stallyns.

Excellent! [Enthusiastic air guitar]

Round 1: Napoleon Bonaparte
Starting on the bottom floor of the deck, keeping all things low to the ground like our French warrior-Emperor.
Elevens – Squats and Mericans, but Bear Crawls in between.
Much grunting by PAX. Bear Crawls = Waterloo

Round 2: Genghis Khan
Travel back to 1209 to rampage like the infamous Golden Hordes.
Escalator (of sorts) between each level of the parking deck, sprinting in between each one.
PAX were instructed to yell out random exercises. YHC picked the loudest one, and all sprinted to the next level:

Level 1: Burpees x 10 OYO
short sprint
Level 2: Lt. Dans x 20 OYO
long sprint
Level 3: Overhand claps x 25 IC
long sprint to the top due to time

Round 3: Joan of Arc
At the top, on your 6 for a full view of the sky. Go back to 1429 to share Joan’s divine vision to lead the French army to victory over the English.
MARY/Ring of Fire/choose your own ab exercise
PAX were encouraged to ‘Be excellent to each other’ in their choice of ab smokers:

Iditarod: Flutter Kicks x 20 IC
Yosef: Crunchy Frog x 10 OYO
Nuggets: LBC x 20 OYO
Scraps: Crab kicks x 20 OYO (a move of Scraps’ own creative invention)
Noble Virus: Freddie Mercury x 20 OYO
Grohl: WW1 x 10 OYO
NPR: Hello Dolly x 20 IC
Schnitzel: American Hammers x 20 OYO
YHC: Mosey back to Courthouse for all to count-off whilst planking.

COT and Prayer for all to be excellent to each other by remembering history, and through the Spirit doing the Greatest Commandment and the second one just like it.