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A strong Cruelhall pax of 17 made their way out into the gloom on this beautiful 49-degree morning to get better.  At the request of Baggervance, very little cotton made an appearance.

Pax: Flutag, Ludwig, Baggervance, Blue Devil, Offshore, Brother-at-law, Black Lung, Sterno, A_R, Blackwidow, PSL, Bigstick, Reefer, Dmish, Lumbergh, Capslock

WOR: Little bit of everything to get rid of the slight chill in the air.

-Quick mosey around the Cruelhall Castle

-15 SSH

-20 Good Mornings

-15 Willy Mays

-15 High Knees

-15 Arm Cirlces forward & reverse

-Possibly some extracurriculars that I’ve missed

THANG: We started out light and built round by round, keeping the pax together with Flutterkicks in between.  Got 7 great rounds in before we almost had to call it due to time, but the pax wouldn’t have it!  We squeezed in that 8th round because that’s what we came for.

ROUND 1 – 5 burpees, Parking Lot Loop

ROUND 2 – 5 burpees, 10 Merkins, Parking Lot Loop

ROUND 3 – 5 burpees, 10 Merkins, 15 WWI, Parking Lot Loop

ROUND 4 – 5 burpees, 10 Merkins, 15 WWI, 20 Block Curls, Parking Lot Loop

ROUND 5 – 5 burpees, 10 Merkins, 15 WWI, 20 Block Curls, 25 squats, Parking Lot Loop

ROUND 6 – 5 burpees, 10 Merkins, 15 WWI, 20 Block Curls, 25 squats, 1 minute elbow plank, Parking Lot Loop

ROUND 7 – 5 burpees, 10 Merkins, 15 WWI, 20 Block Curls, 25 squats, 1 minute elbow plank, 35 Side Straddle Hops, Parking Lot Loop

ROUND 8 – 5 burpees, 10 Merkins, 15 WWI, 20 Block Curls, 25 squats, 1 minute elbow plank, 35 Side Straddle Hops, 40 shoulder presses w/block, Parking Lot Loop

Mary: To add to the fun we closed out with some additional burpees, crunches, and a brief conversation with the Sky Q before making our way over to the always tasty and delicious spice enhanced coffee.

ANNOUNCEMENTS:

3/29 Leadership lunch at Richland with Ret. US Army Ranger John Belman.  Details will be in slack or contact Bagger.

3/23: Westside CSAUP The Scorpion.  Begins at Titan and ends at West Park.  See Slack or contact Princess Aurora for details.

Prayers:  Bagger’s friend unexpectedly losing a baby at delivery.  Apologies if I forgot somebody’s intention but I think that was it.

Run with faster men.

Movin On Up

-28-

16 of Nashville’s finest celebrated this 50’ish degree morning with a healthy dose of lateral exercises and running.  Short sleeves, gloveless hands, and even bare chests were all reported.  It’s spring men.

Pax: Floppy D, CCR, Hot Route, Princess Aurora, Porcelain, Firefox, Crawlspace, Right Said Fred, Crablegs, Blue Mule, Pumpskin Spice, Hi Viz, Preacher Man, Harvey Updyke, Cunning Linguist, Brother at Law (Q).

WOR: Kind of did a bunch all over the place.

10 SSH

Run a bit

10 merkin speed bump

Run a bit

Walking lunge and twist to a flock of seagulls

Run a bit to backside of Parthenon

Then circle up at the porcelain dragon: SSH x30, GM x10, WMH x10, LBAC x10, Reverse x10, Navy Baby Seal Claps x10, Overhead Press x10

THANG:

Mosey up to upper level of Parthenon and perform the following as we made our way around entire perimeter: squatted side shuffles long side of parthenon, Lateraltenant Dans short side (side lunge one leg, side lunge other leg, squat), then repeat the other long side and other short side.

Next we revisited one of my favorite types of sets, a roughly 5 minute AMRAP super set with some hearty running in between:

Set 1: 10 Ariana Grandes (lateral lunge to lateral slide, push back up and repeat on opposite leg) x10; 2) Mike Tyson Merkins x15

Run Ellipse at roughly 70% effort

Set 2: Lateral box jumps x10 (modify with lateral step up); repeat other side x10; Carolina Dry Docks x10

Run Ellipse at roughly 70% effort

Set 3: Low, slow, deep skaters x20; Uneven merkins x10

Mosey to side parking lot and split into two roughly even groups for two sets of suicides.

1. Group 1 runs light pole suicides while other half does atomic merkins; switch out.
2. Group 1 runs light pole suicides while other half SSH; switch out.

Mosey to statute of virtue for MARY:

American Hammers x20

Leg crossed single leg Alabama Prom Dates x10 each leg.

Alternating Shoulder taps x20

Side Plank roughly 20 seconds each side

WMH x10 for a final side to side stretch.

ANNOUNCEMENTS:

3/29 Leadership lunch at Richland with Ret. US Army Ranger John Belman.  See Slack for details or contact Bagger.

3/23: Westside CSAUP The Scorpion.  Begins at Titan and ends at West Park.  See Slack or contact Princess Aurora for details.

PA will throw a generic F3 Nashville shirt order up on the website for newer F3 members to get in on the fun (pyramid scheme).  The Scorpion also has a shirt up there for participants.  Look for the link on Slack.

Couple of births among the PAX.  Congratulations and prayers offered up to Preacher Man and Bad Boy.

Prayers: New family members, Hot Route’s family friend died in a plane crash leaving a widowed wife, and Bagger’s friend unexpectedly losing a baby at delivery.  Apologies if I forgot somebody’s intention but I think that was it.

Always an honor to lead and be lead.

Brother at Law

-30-

Monday, March 11, 2019

Conditions: – breezy, 48 degrees, dark, and gloomy – quentissential  Irish weather

PAX: Bagger Vance, Venus, En Fuego, Money Shot, Cowboy, Fox Trot Talks Alot

QIC: Tiny Dancer

Warmarama:

Lap around the park back to the parking lot

Soundtrack: Blood of Cu Chulainn, Jeff Danna and Mychael Danna (remember the Boondock Saints?)

17 SSH

10 Good mornings

17 LBAC (forward and reverse)

17 Slow and low squats (little quick for BV’s taste)

40 Merkins on your own

The Thang

(Mosey to the soccer field)

Sevens – (had to pick lucky / holy number seven on St. Patrick’s Day week) pull ups on goal post, run the length of the soccer field, burpees at the opposite goal post.

Soundtrack – slightly Pogues-heavy:

1. If I Should Fall from Grace with God – The Pogues
2. Irish Rover – The Pogues
3. Whiskey in the Jar – The Pogues
4. Streams of Whiskey – The Pogues
5. The Body of an American – The Pogues

(Mosey back to the parking lot to retrieve the 30lb ruck sack) (Shout out to Pop-a-lock for the loaner!)

One HIM would don the ruck sack and run solo counter-clockwise around the track, while the rest of us ran an indian run in the opposite direction, using my bluetooth speaker as the baton. Each time the lone runner would meet the remaining six, we’d share a five- burpee handoff, and the ruck sack would be passed on to the next HIM. We rinsed and repeated until all got a turn with the ruck. We then did 20 merkins and moseyed back to the parking lot. At some point during this evolution, Foxtrot finally arrived, allegedly after already working out at his house.

Mary

40 flutter kicks

10 Hello Dollys

Surprise end of Mary for meditative burpees and atomics, much to Bagger’s dismay. For meditation, we digested select quotes from St. Patrick himself in between burpees and atomics

1. Check them out! This guy was a stud… https://www.goodreads.com/author/quotes/688258.St_Patrick

Quote 1: 20 burpees

Quote 2: 15 Atomics

Quote 3: 25 WWI’s

Quote 4: 15 Burpees

TIME

All told, we ran 9 laps around the track (3 laps = 1 mile). With the running during the sevens,, we managed between 3 and 4 miles. Extra respect to Cowboy for all the one-armed merkins he cranked out in order to compensate for his injured shoulder.

Prayers were sent up for Bad Boy, his wife, and his soon-to-be-born 2.0!!! Also, we prayed that we follow in St. Patrick’s example by answering God’s call in our lives. He is a timeless example that one God and one man can change entire nations.

It was an honor to lead you and to get better with each of you. The Skunk lives on!

 

Location: West Park

Conditions: A crisp 30 degrees. Perfect shorts weather.

QIC: Pumpkin Spice

PAX: Crablegs, Lunch Lady, Porcelain, Princess Aurora, Pumpkin Spice (QIC), Right Said, Vector

THE THANG

After a brief disclaimer, the PAX moseyed around the playing field to warm up the legs, followed by some Warmorama. :

• SSH x 15
• High Knees x 15
• LBAC x 15
• Moroccan Night Clubs x 15
• rLBAC x 15

The PAX then made their way over to the pavillion (Pizza Hut) for some instructions. The exercises were:

• Station 1: Using the picnic tables, PAX performed:
  • 20 Incline Merkins (alternating regular and diamond)
  • 20 Incline Plank Jacks
  • 10 Decline Merkins (alternating regular and diamond)
  • 10 Decline Plank Jacks
• Station 2: In the Decline position (feet on the wall, hands on the ground), PAX shuffled the entire length of the wall next to the playground (100 feet)
• Station 3: Using the swings, PAX performed 30 Steve Irwins (AKA Down Unders, Kangarows, Underdogs)
• Station 4: The PAX made their way back to the starting parking lot and did Lieutenant Dans the length of the parking lot (100 feet) and Burpee Broad Jumped their way back

The above exercises were repeated once more, with the only modification being that Station 2 was performed in the Incline position.

After 2 rounds of punishment were complete, the PAX performed 10 MOM with 60 seconds per exercise, which included:

• LBCs
• Box Cutters
• Hello Dolly
• 60 degree leg raise
• Alternating Heel Taps
• American Hammers
• Flutter Kicks
• Low Plank
• Backwards Plank
• Alabama Prom Dates

MOLESKIN

• We opined whether Alabama PAX refer to Alabama Prom Dates as Mississippi Prom dates. We may never know.

BULLHORN

• Vector’s 2.0 is making a decision on where to attend high school next year, be praying for him and his family in this big decision!
• CSAUP (The Scorpion) coming up on March 23, where we will be running between the West Side AOs (West Park, Titan, Bomber, Westeros) and performing a 15-minute workout at each site. Details, including t-shirt orders, available on Slack.
• Friendly Friday tomorrow with PA on Q! As Vector has said, BYOFNG.
• This coming Sunday at 2pm Right Said and The Jeweler are hosting a time trial on the track for a distance of your choice (1600 and 800 are current distances being run). Come join for some fun!
• We are continuing to do run-only workouts on Tuesdays starting from West Park. You don’t have to be a “runner” or be fast to join — all are welcome to come and get better!

– Pumpkin Spice

Venue: The Racetrack

Theme: Ash Wednesday

Pax: Boone’s Farm, Capslock, Double Check, Life Champ, Black Widow

QIC: Tiny Dancer

Conditions: Sweltering 21 degrees, breeze at a minimum

Warmarama:

Mosey to the running path

40 SSH

12 WMH

12 LBAC Front

12 LBAC Back

12 Slow and Low Squats

40 merkins OYO

THANG:

Pax Counted off 1’s and 2’s and paired up

AMRAP:

One PAX would perform the following exercises while the partner ran the track for 1 lap, at which time they would switch out:

60 pullups

200 merkins (switched to 2 laps for non-exercising Pax)

100 squats (switched back to 1 lap for non-exercising Pax)

100 split-lunges

Had to cut the split lunges phase due to time

Meditative Burpees and Atomics

All Pax circled up in the middle of the running track to hear some Ash-Wednesday-appropriate scripture and meditate on its both secular and spiritual applications while doing burpees and atomics.

1. Joel 2:12-18 – 20 burpees OYO
2. Luke 13:6-9 – 15 atomics OYO
3. John 15:15 – 10 burpees OYO

Mosey to parking garage. PAX were encouraged to reflect on the things that are holding them back from being the men they aspire to be.

Capslock gave us a 10-count, then we moseyed up the stairs to the top floor of the parking garage

Mary:

Dealer’s choice:

1. 40 Flutter kicks
2. 12 Freddie Mercs
3. 12 J Lo’s
4. 12 WWI’s – these are tough to do in cadence
5. 12 LBC’s
6. 12 Freddie Mercs

Finished up with surprise 20 burpees OYO to close it out.

PAX were reminded that the sun was literally and metaphorically rising on what could be a new version of ourselves, and to take advantage of the opportunities for self-improvement provided by Lent.

Prayers went up for the children of Metro Nashville Schools and for Life Champ’s continued role in their lives, as well as for the children of Caps Lock and Tiny Dancer.

Reflections:

It was cold, but it was an honor to start off Lent with you and to finally lead you. Racetrack will forever hold a special place in my heart, as it is where I posted out of desperation back in October while my third child was in the NICU. You all prayed for me and comforted me, and I received immense peace as a result. It was an honor to give back.

Have a great and fruitful Lent, and remember that Easter is on its way!

Tiny Dancer – out

Temps were in the 20’s and wind chill even colder as 7 PAX showed up ready to work this morning.

PAX: Toga, Umbrella, Boone’s Farm, Penny Loafers, Leatherneck, Offshore, Black Widow (QIC)

It’s cold so a quick disclaimer, and then we get moving to GWP to get warmed up.

WOR

Good Mornings x 10

SSH x 20

WHM x 10

Merkins x 10

Mountain Climbers x 10

Thang

Short Mosey towards the baseball fields and stop for a set of exercises:

Gorilla Humpers x 20, Lunges x 20, & Squats x 20

Continue mosey around the back of the park and loop back to the playground

Pull Ups x 10 & Rows using the swings x 15 – R&R

Back to our mosey to the front of the park and continue on past the tennis courts for another set of exercises:

Merkins x 20, Dips x 20, & WW1 x 20

Cut through to the main parking lot for partner wheel barrow carries

Every five parking spots, P1 performs 5 merkins while P2 holds legs for wheel barrow. After 5 total spots, both partners sprint across the lot, and then mosey back to starting point. Flap Jack – R&R

Start the mosey again back to our original route towards the baseball fields for another set of exercises:

Step Ups x 20, 1 legged Squats x 20, & Wall Sits x 30 seconds (twice)

Continue to mosey around the loop back towards the playground for DID’s.

20 Dips, 15 Irkins, & 10 Dirkins – R&R

Mosey back to BMS parking lot for Mary:

LBC x 30 & J-Lo x 25

It’s always great to be out here with y’all, and appreciate the opportunity to lead this morning!

Black Widow

Thursday: 4:13 Strong: The Stronghold

Theme: Spiderman

 

PAX: Toga, Radio, Antonio, Frozen, Luigi, Scar, Timon, CCR, Waterboy, Styles, Hot Route, Turbo, BAL, Red Skull, Hot and Ready, LockBox, Rabbit, Kid, Play, Casual Friday, BV, PopaLoack

QIC: Pop-A-Lock

 

Conditions: Reasonable

 

Warmarama:

To basketball court

10xSSH

10xGM

10XLBAC Front and Back

10xHigh Knees

10xButt Kickers

10xSquats

10xMerkins

 

THANG:

PAX get a coupon

 

Travel to the hill

 

Spidercrawl (army crawl) up the hill 3x

At bottom 10x Peter Parkers

At top 20x Squat Thrusts

 

Run to wall

Wallcrawlers (jump and press off wall, spinning around as you land. jump and spin to original position. repeat for each leg/direction as needed). 5x each leg

Run to light pole

Repeat x3

 

Run to basketball Court

Peter Parker Burpees x3

Ab workout

Rinse and Repeat about 6 times

 

Quote of the Day:

With great power comes great responsibility. – Uncle Ben

 

Marianne Williamson

Our deepest fear is not that we are inadequate. Our deepest fear is that we are powerful beyond measure. It is our light, not our darkness that most frightens us. We ask ourselves, Who am I to be brilliant, gorgeous, talented, and fabulous? Actually, who are you not to be? You are a child of God. Your playing small does not serve the world. There is nothing enlightened about shrinking so that other people will not feel insecure around you. We are all meant to shine, as children do. We were born to make manifest the glory of God that is within us. It is not just in some of us; it is in everyone and as we let our own light shine, we unconsciously give others permission to do the same. As we are liberated from our own fear, our presence automatically liberates others.

 

Announcements:

Pray for court dates for the 4:13 strong guys and for their new jobs

GLOOM FACTOR: 40s, dark, windy

PAX: Right Said, Porcelain, Mystery Machine, Crablegs (QIC)

DISCLAIMER – Happened

WOR
squats, merkins, LBACs, air presses

THANG
PAX made excellent use of the parking lot in a bear crawl bonanza. With the starting point as the base of the parking lot, it went as follows:

• Bear Crawl 2 parking spaces, Bernie back, followed by 1 merkin, 2 squats, 3 flutter kicks (4ct each)
• Bear Crawl 4 parking spaces, Bernie back, followed by 2 merkins, 4 squats, 6 flutter kicks
• …
• Bear crawl 20 parking spaces, Bernie back, followed by 10 merkins, 20 squats, 30 flutter kicks.

THANG 2

Mosey to the covered pavilion for some DDS

• Round 1 – 25 dips, 20 Underdogs/Kangarows/Irwins, 15 Swerkins
• Round 2 – 20 dips, 15 UKI, 10 Swerkins
• Round 3 – 15 Dips, 10 UKI, 5 Swerkin

MARY
20 x Flutter kicks,  Box cutters, Freddy Mercury and Alt Heel Taps.

COT/BOM:

• YHC grateful for help of all PAX in navigating recent career shift
• Also grateful for continued support of West Park activities in both #GroundForce and Thursdays

4 for living room coffeteria at my house with fresh blueberry muffins, courtesy of M.