Category: Uncategorized

QIC: Scraps

Pax: Aristotle, Iditarod, Yosef, Nuggets O’Patty (Tclaps for posting for his 2nd straight workout), Seagull, NPR, Mr. Roboto, Noble Virus, Grohl, Schnitzel (who bounced after the Beast).

WoR: Warm up big lap with politicians, side shuffle both ways, bear crawls and crawl bears.

13 Good Mornings

Some Willie Mays Hays w arm circles
Some Imperial Walkers
Some Hillbilly’s

The remainder of this post is in Scraps own words:

(Alternative) Christmas Workout

Christmas is not about jingle bells and Santa Claus.
Its about a Divine Savior taking on flesh so he can crush the serpent and bring life to his brothers and sisters.

SOOOOOO…

We started with the Beast (6 excerices, 6 reps, 6 times- 666). Sprint 25ish yards in between. Exercises were Merkiins, Squats, Burpees, Baby Crunches, Dips, Shoulder Touches.

By the end of the exercise, we all hated the beast…and longed for a savior- MISSION ACCOMPLISHED!

We then explored the mysterious humanity & divinity of the Christ child.

“Tunnel of Love” reminded us that Jesus was physically born a human.
So, we traversed through a birth canal made up of Planking Pax.

“Bridge of Hate” (renamed Psalm 91) remind us that Jesus was lifted up and attended to by angels.
So, PAX on BACKS awkwardly passed one another down the row.

Closed with reminder that anytime humans act like God, we end up doing, at best, awkwardly. Usually it results in disaster.
Only Jesus could pull off being truly human and truly divine.

Now, we get to represent him, as humans- image bearers, ambassadors of Christ, proclaimers of gospel.
Encouraged everyone to live out that true humanity, and let Jesus handle being God.

Anything else is awkward and laughable. Its sin.

A dirty dozen showed up today that started out with .75 Mile run then approximately 10 burpees with Bear crawl (10 yards) to 50 sit-ups with broad jumps (10yards) to 10 worst mercans with bear craw (10 yards) to 50 flutter kicks. We didn’t this approximately 2 to 2.5 rounds with another .75 mile run. Followed up with about 6 40 yard sprints

A cool 50ish degrees greeted 19 PAX as they started off their Monday the right way at the gloom.

PAX: Granola (visitor from Memphis), CCR, Ludwig, Grease Trap, Dmish, Floppy Disk, Cinderella, brother-at-large, Private Sandman (FNG), PSL, Old Hickory, Umbrella, Bagger Vance, Calf Killa, CAPSLOCK, Captain Derivative, Accounts Receivable

QIC: Dupree

WOR:

Quick loop around the parking lot

Side Straddle Hop – 15xs
Willie Mays – 15 xs
Good Morning – 15 xs
Baby Arm Circles – 10 xs
Reverse – 10 xs
Slow and Low Squats – 15 xs
Merkins – 10xs

THANG:

Mosey back to the bus drop off line.
Bear Crawl up the hill to the 3rd speed bump.
Mosey to the Pick up line.
Broadjump burpee the pick up line.
Mosey back to the bus drop off zone.
Rinse and Repeat
(That sucked).

Mosey to the top of the grassy hill behind the playground for some 11’s
Atomic Merkins and Jump Squats.

20 rows
20 Derkins
10 Pull ups

Mary:
30 WWI’s
30 WW2’s
Low Plank
Flutter Kicks
End with some more Good Mornings

Great work today guys. Always an honor to lead you. Welcome to Granola from Memphis (who killed the workout). Welcome FNG Private Sandman. Good name selection, but we seem to be demoting the military ranks.

Announcements:

Q-Grow School December 2nd – 7-9:30. Workout and breakfast. Will be going over what F3 is, and how we can get better.

3rd F opportunity Sunday November 26th at Crievewood Baptist. CBC hosts Room in the Inn for homeless men. We will be providing dinner and packing sack lunches for the men. Great opportunity to bring wives and kids as well. Will be sending out a message on SLACK for signups.

Dupree

QIC: Yosef

Pax: Iditarod, NPR, Seagull, Grohl, Ace, King, Jack, Aristotle, Scraps, Papa Juan

11 Pax posted for their PT check ride, approximately 3 month’s after the first one led by Godfather. Cool morning compared to Tues post, temps approx 40F.

PT test is Army’s fitness test to pass AIT (basic training). It includes the following:

Merkins, max in 2 min

WW2 sit-ups, max in 2 min

2 mile run for time

Scores are based on your result within your age bracket. Each exercise is scored out of 100 based on your bracket, for a total of 300.

Scores from previous test in July:

Scraps 247
Yosef 236
Papa Juan 231
Iditarod 213
Godfather 204
Ace 188 (w/ estimated run of 20 min)
Schnitzel 169
Nadal 159
Grohl 153
NPR 135
Aristotle 129

Below is PAX result for today. First line is the results of each exercise, second line is the scoring, as described above.

Clint p67 s65 run ? Age 39
94/88/29=211
Abe 35 55 ? Age 9
50/63/0=113
Aslan 50 60 ? Age 11
71/71/0=142
Matthew 47 p 51, 18:10 age 32
71/71/55=197
Brian 40 45 27:10 age 45
71/73/0=144
Trev 80 83 17:01 age 39
100/100/70=270
Juan 92 56 18:56 age 42
100/84/57=241
Phillip 70 51 23:00 age 23
94/61/0=155
Anthony 67 76 17:23 age 36
92/100/63=255
Trey 62 60 27:15 age 23
85/73/0=158
Jesse p75 s87 14:30 age 28
98/100/87=285

New leaderboard is as follows:

Yosef 285
Scraps 270
Iditarod 255
Juan 241
Ace 211 (20 min estimation on run)
Aristotle 197
Seagull 158
NPR 155
Grohl 144
King 142
Jack 113

Tclaps to all for their improvements! A few blisters and cramps today limited some of these scores.

Ended w/ Cot and BoM. YHC expressed pride in Pax for escaping the fartsack for 3 months straight (mostly).

PAX (16)
Crawfish, Hambone, Hail State, Princess Aurora, T-Cell, CAPSLOCK, Porcelain, Third Degree, Brother at Law, Preacher Man, Big Brother, Jackpot, Bicentennial Man, Tesla, Butch, Please! (FNG relocation from Knoxville), CCR (YHC)

The setting was a high 40s soggy kind of morning. Hail State called YHC at 5:18am wondering where everyone was. After some reassurance, he led himself in a stretch and reflect session until the rest of the PAX arrived. Props to PA for rucking from Sylvan park and back. 5:30am brought everyone 10 OYO burpees and a medium mosey over to a nice grassy circle area for some

WOR
SSH x20 IC
GM x10 IC
WMH x10 IC
BAC Forward x15 IC
Slow and Low Merkins x10 IC
BAC Backward x15 IC
Slow and Low Merkins x10 IC
Air Press x15 IC
Hop Kix (just a pleasure to watch everyone do this) x10 IC
Broad Jump w/ Backpedal x10 OYO
Partner Burpee Side Jumps x10 OYO (over other partner in low plank, flapjack)
enough WOR…lets mosey to the Parthenon field

THE THANG
PAX line up shoulder to shoulder with the goal of performing 100 solid Atomic Merkins. The only rule is that you cannot rest in place. AMRAP on side 1, sprint (ish) through the muck to the other side of the Parthenon, AMRAP, back to side 1, you get the picture. This sucked. My AMRAPS were pretty weak toward the end. We finished off with 25 flutter kicks IC and then we were off on a mosey to my favorite part of the park.

PAX again line up shoulder to shoulder at the bottom of the (we need to come up with a name for this) for some escaltor suicides. PAX run to the first sidewalk, perform 10 burpees and run back. PAX run to second sidewalk, perform 20 jump squats and run back. PAX run to third sidewalk, perform 30 Mountain Merkins and run back. Finally, PAX run to the top of the hill, perform 40 WWI situps and run back. Various exercise for the 6. Crawfish requested SSH (which is what I originally said, so we did). With just a few minutes to spare, we came back down the escalator with 30 jump lunges (60 total jumps for those who were counting…Hambone), 20 regular old merkins and 10 burpees. Flutter kicks and American Hammers for the 6.

MARY
Not much time for mary, so we did 31 flutter kicks IC, 10 J-Los IC and that was that.

COT/BOM
Welcome to FNG Butch, Please! He just took a job in Nashville and relocated from Knoxville. Keep an eye out for him and welcome him to the PAX.

BULLHORN
Look out for details on the upcoming “Grow School”. It will be a Saturday convergence followed by breakfast and some wisdom, Q&A and discussion regarding how to best move F3 forward in Nashville, Franklin, The ‘Boro, etc…

MOLESKINE
Very glad that my daughter’s erratic sleep schedule led me to sign up for the Q yesterday. It is great to be with a fresh group of guys and see life outside the Shire. Let’s go get that Q calendar filled up for the next couple weeks. There are plenty of guys willing to co-Q, so reach out and do it. You wont regret it!

Until next time,
CCR

QIC: NPR

Pax: Black Lung, Scraps, Seagull, Yosef, Iditarod, Grohl, Mr. Roboto, Aristotle, Childish Gambino, Airwolf

11 Pax posted on a balmy Thurs Am for NPR’s Halloween celebrations. Namely burning of the sugar with smoker after smoker.

Warm o Rama – 2 laps around the parking lot, 20 baby arm circles both directions, 15 Willie Mays Hays, 15 Imperial Walkers and Hillbillies, 10 Michael Phelps

The Thang:

NPR had run of the Blutooth and focused on muscle failure this morning. PAX chain smoked different muscle groups. NPR ran the following:

Move It Like This, Baha Men – Side Straddle hops the whole song. When they say “move it like this” do a burpee

Ghostbusters, Ray Parker Jr- baby crunches the whole song, WWI situp on “Ghostbusters”. PAX also worked on dodging parking cars. Sad Clowns want their spot, even when there are hundreds of open ones elsewhere

Smooth Criminal, MJ – plank the whole time. Do a Mercan when he says “Annie or Ok”.

Dream On, Aerosmith – hold reverse plank. Do a dip when he says “Dream on” or “Sing”

Gettin Jiggy With It/This is How We Do it – bearmuda triangle, 5 squats, 5 derkins, 5 WW1 situps. Bearcrawl 2 ways and Crawlbear 1 way

Cool down lap around the parking lot.

BoM/CoT

Bullhorn: PT test next Thursday, see how you’ve improved since July

Men,

With many questions swirling about ruck training for GrowRuck05 and ruck training in general, YHC is here to deliver a schedule.  A following post will give my recommendations for doing the Tough.

The bottom line with doing a GORUCK Tough is that if you can finish an F3 workout, you can finish a Tough.  Though being a finisher is okay, being a contributor and leader is your goal.  Meet your goal.  Leaders prepare, and these workouts will accommodate.

Saturday, 10/28 – Coupon Ruck March at Sevier Park – 06:00-06:50 (~3.3 miles)

Wednesday, 11/1 – Spearhead at Crieve Hall Elem Parking Lot – 05:30-06:15 – Bootcamp W/Ruck

Thursday, 11/2 – Speed Ruck – 05:00-05:50 – Speed Ruck (~3.3 miles)

Saturday, 11/4 – Coupon Ruck March at Sevier Park – 05:30-06:50 (~5 miles)

Wednesday, 11/8 – Spearhead at Crieve Hall Elem Parking Lot – 05:30-06:15 – Bootcamp W/Ruck

Thursday, 11/9 – Speed Ruck at Sevier Park – 05:00-6:15 (~ 4.5 miles)

Saturday, 11/11 – Coupon Ruck March at Sevier Park – 05:00-06:50 (~7 miles)

Wednesday, 11/15 – TBD

Thursday – Recover