Category: Uncategorized

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

18 PAX gathered to finish the week strong.

Started with a mosey around the bus loop and circled up for WOR.

SSH x20

Butt-Kickers x10

High Knees x10

BAC x10

RBAC x10

Head to the playground for the thang.

I recycled (ripped off) the Memorial Day convergence Q from PA and Floppy, which was a Murph.

The standard Murph workout is named in honor of LT. Michael P. Murphy, who was KIA in Afghanistan in 2005. The Murph was one of his favorite workouts, which he completed wearing a 20lb vest.

Standard Murph is:

1 mile run

100 pull-ups

200 merkins

300 squats

1 mile run

But for our version, we divided up into teams of 4, where one person runs a lap around  the school from the playground down to the bus loop and back, and the other 3 are doing AMRAP of the 3 exercises until the runner returns. A new runner begins the next lap and remaining PAX cycle through the exercises. Since this was a team version of the Murph, each team is trying to complete a combined number of reps of

400 pull-ups

800 merkins

1200 squats

I don’t know that any team actually finished, and we certainly didn’t have time to run a full 2 miles, but Big Bang indicated 1.4 miles or so logged on his watch.

Head back to parking lot for Mary.

Flutter Kicks x40

Tempo Merks x10 – because I can

30 sec low plank

Good day. Simple workout but effective. Big Stick mentioned several times how “creative” it was. (sarcasm font)

Ludwig

 

 

When: 10/16/2017

QIC: Grisham

The PAX: 18 redpillers.

Temp was perfect hovering around the mid-40’s.

Warm Up:

• Shoulder circuit to warm up
• Grinder PT (SSH, Deep Squats, SL Deadlifts, Lunges, ‘Mericans, Supermans, sit- ups, Car. Dry Dockers)
• 2X10 – 1 arm shoulder press w/KB, 1 arm row

THANG:

• Part I – Strength Work:
• 10 Handstand push-ups
• Partner up
  • 5 X 10 – Underhand grip – row w/ coupon, feet up (1st set warm up w/ ft down)
  • 5 x 10 ‘Mericans w/ coupon on back (1st set no weight)

Part II – Metcon:

Odd numbers start at swing set – 21/15/9 – KB Swings / Pull-ups, flutter will wait, then 50 sits ups

Evens start in pavilion – 21/15/9 burpbees / box jumps

Switch

MOLESKINE:

Great to see everyone this morning.  Have a great week.

 

Happy Friday 13th. No known siting of Jason Voorhees with his face mask.

PAX – 21 showed up in the chilly gloom. They were: Cinderella (Q), Bagger Vance, D’Mish, Blue Mule, PSL, Edible A, Mogul, 3rd Degree, Dine and Dash, Floppy, Big Stick, Blacklung, Yard Sale, CAPSLOCK, Offshore, Swamp Fox, CCR, Tidy Cats, Dupree, Too Tall, HVAC.

Warm Up – Mosey to and from Crievewood Baptist and back for some circle time stretching.

Thang – Mosey to the pavilion:

10 – Burpees                                 90 – Imperial Walkers

30 – Merkins                                 70 – Monkey Humpers

50 – Carolina Dry Docks         50 – Squats

70 – Alt Shoulder Taps            30 – Lunges

90 – Plank Jacks                         10 – Jump Squats

Rinsed and repeated.

Then we did two groups with one group doing 20 pull ups while the other did dips. Rotated, then rinsed and repeated two more times.

Cool down – more circle time with flutter kicks and one legged Mariah Careys, then finished off with some good mornings.

Prayer – Prayed for Chum’s dad and for Grease Trap and his family.

QIC: Co-Q with Black Lung and Yosef

PAX: King, Ace, Jack, Iditarod, Aristotle, Dolly, NPR, Scraps

The Gloom finally got breath of fall this morning, with temps in the low 50s.

Warm o Rama
Small lap around the parking area
Willie Mays hays x 10 +Forward arm circles
Willie Mays Hays x 10 + backward arm circles
Hillbillies x 15
Good mornings x 12

The Thang: Black Lung expressed his interest in superheroes as a kid, so PAX was going to do some superhero training

Spiderman Merkins x 20 (left knee to left arm while completing a merkin, switch on next merkin, rinse repeat)

Superman: Y planks roll into V-ups x20

Flash: long run around the parking lot x1

Hulk: Broad jumps from light pole near where PAX was parked 3 light poles down. Iditarod reminded us that even superheroes slip up during this one.

Circle of Pain #1: Black Lung brought out some coupons in the form of 20lb dumbbells, and advised all superheroes have cut abs. Sat in close proximity to other PAX and did ab twits and passed the coupons around, switching direction at Q’s whim. It was noticeable this morning that PAX did not save their farts for the fartsack, but brought them to this COP. Q called it when he felt was appropriate.

At this point, the conn was given to co-Q Yosef

Yosef reminded PAX that heroes are strong and have endurance. As such, completed a variation of the Bojangles.
Sprint the straight of the parking lot aisle, then drop for 5 Merkins at the end. Complete the 5 Merkins and then BearCrawl to the start of the next sprint, which was two aisle away. Q ordered PAX to plank until all PAX caught up. Rinse and repeat x2 except with Crawl Bears to complete the lap.

Yosef attempted again help get the PAX superhero abs with another Circle of Pain #2.
Quarter sit-ups x25
Half sit-ups x25
Full WWII sit-ups x25
Flutter kicks x20 in cadence
Scissor kicks x20 in cadence
Reverse sit ups x25
Bicycles OYO x50

Time ran out before Yosef could finish the ab work required by superheroes, but PAX will live to fight another day.

CoT and BoM: Black Lung reminded us to slow down and remember who the real superhero is, and it isn’t one of the PAX.

QIC: Yosef
Conditions: Perfect conditions, cool and dark, some moonlight
PAX: NPR, Airwolf, Grohl, Dolly, Scraps, Aristotle, Black Lung, Schnitzel

Warm-0-rama: Obligatory lap around the parking lot
20x Side straddle hops
10x Willie Mays Hays w/ forward arm circles
10x Willie Mays Hays w/ backwards arm circles

Pax was eager to let the beast out, so blended COP and WOR. Iditarod’s famed Blutooth speaker was not in attendance, so Yosef improvised by going back to his high school days. Opened the doors & trunk to his vehicle and cranked it to 11.

King Kong – Bare & Datsik

PAX performed Imperial Walkers, Hillbilly’s, or chest beaters until they heard the words “King Kong.” Each King Kong = 3x Monkey Humpers. This makes for a decent amount of Monkey Humpers (read thigh burning).

Took the PAX on a quick trip to the Bermuda Triangle. 10 Merkins at Point A, Bear Crawl to point B. 10 Squats at Point B, Bearcrawl to point C. 10 Burpees at Point C, Bearcrawl back to Point A. Rinse and Repeat x3. Confirmed some PAX got lost in there, but remainder of PAX helped them escape.
There was much midwife noises and mumblechatter about thighs during this one.

Played Catch Me if You Can around the parking lot. Pairs of 2, Person A does 5 Merkins, Person B moseys around the lot. Once Person A completes Merkins, they sprint to catch Person B and tag them. Roles reverse. Rinse and repeat until lap is complete.

Played Catch Us if You Can around the parking lot next. Groups of 3, Person A does 5 full crunches, Person B fireman carries Person C around the parking lot. Person A sprints to catch B & C, and tags up. C drops and begins crunches, Person A carries Person B, cycle repeats until full lap around lot is complete.

Had a couple minutes left so Q led the PAX in Flutter Kicks x20, Hello Dollys x20.

COT and BOM – Prayed for continued discipline in the men in our spiritual lives, not just the physical one.

Tclaps to Dolly for returning for his 2nd workout in the same week.

Bullhorn: Any PAX interested in some basketball this Sunday with your F3 brothers? Holler @ Yosef or Pharaoh.

Moderate temperatures awaited 17 pax as they hit the gloom this October morning.  Fall had definitely arrived.

PAX – Cinderella, PSL, DaMish, Grisham, Edible Arrangements, Ludwig, Tidy Cats, capslock, red skull bone, CCR, Too Tall, Yard Sale, Accounts Receivable, Black Widow, Dine N Dash,

QIC:  Dupree

Q led PAX on double warm-up loop around the parking lot as a preview of what was to come.  Three years ago on this day Q’s M gave birth to twin girls Maggie Jane and Ellen Olivia Miller.  They were born prematurely at 23 weeks and lived for about 30 minutes.  Q dedicated workout to their memory.  Each exercise will be 23 reps and will be done twice (with the exception of elevens).

WOR:

Side Straddle hop xs 23

Willie Mays xs. 23

Baby Arm Circles xs 23

Reverse xs 23

Mercans xs 23

Low and Slow Squats xs 23

THANG:

Mercans – 23 – run to end of outdoor court (Maggie)

Jump Squats – 23 – run back (Jane)

Mountain Mercans – 23 – Plank and Wait (Miller)

Rinse and Repeat

Elevens – Carolina Dry Docks and Atomic Mercans (Ellen)

One-Legged Squats – 23 each leg (Olivia)

Mercans – 23 (Miller)

Rinse and repeat One-legged squats and mercans

Dips -23

Rows – 23

Rinse and repeat

MARY:

Willie Mays – 23

Good Mornings – 23

Flutter kicks – 23 count

WWI – 23

J-Lo – 23

Rinse and Repeat Flutter Kicks, WWI, J-LOs

Mole Skin:

I cannot express how grateful I am to be part of F3, especially on a day like today.  It gave me purpose for getting out of bed this morning.  Maggie and Ellen taught me more about life in their 30 minutes than anybody else ever has.  Grief has taught me it is ok to struggle.  It is ok to have a broken heart.  Because a broken heart is an open heart, and God can work wonders with an open heart.  It was an honor to share a little about my girls and to lead this morning.

If anyone cares to read a bit more of our story, here is my wife’s blog from that time:  http://sarahchisolmmiller.blogspot.com/2014/

Dupree