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A shy over 3 years ago, I finally succumbed to Ebola’s prodding and came out to meet a bunch of men, working out, in the dark cold gloom.  Flash forward to 2020, and the positive impact of F3 on my life has been huge.  Thus, this morning, I wanted to celebrate all things 3.

PAX:  Black Lung, CB, Cowbell, Crablegs, Crawlspace, Cub Cadet, Dewey, Dfrost, F3G, Hambone, High Flyer, Hi-Viz, Michelin Man, Organ Donor (FNG), Porcelain, Ranger Rick (FNG), Right Said, Spinal Tap, Vector (QIC),

Conditions:   Cool, mid-40s

Playlist:  What better way to celebrate 3 years than with a playlist featuring the biggest trios from pop music history?

Stayin’ Alive – Bee Gees
Synchronicity II – The Police
Take on Me – a-ha
Basket Case – Green Day
Land of Confusion – Genesis
Tom Sawyer – Rush
In Bloom – Nirvana
Sabotage – Beastie Boys
Uprising – Muse
Walk this Way – Run-DMC (feat. Aerosmith)

Disclaimer given and then mosey up hill and down to the McCabe Rec Center for the Warm-o-rama:  

Round 1:   Divide into groups of 3.  Triple DORA – 300 reps of the following exercises with 1 person lapping the Rec Center, 2 others do the exercise:
Squats, then merkins, then WWIs

Round 2:  Mosey to hill — 3 runs of 3 person hill sprints

Round 3: Triple D-I-Ds (or I-D-Ds — oops) – 30 reps each of irkins, dips, and derkins

Mary:  30 reps of Flutter Kicks, American/Russian/Drago Twists, Freddy Mercury, Alabama Prom Dates, and more.

COT:

• Welcome FNGs Organ Donor and Ranger Rick!
• Prayers for Crablegs 2.0 who may need neurosurgery down the road
• 4:13 fundraiser Nov 16th(?) – hit up Hambone for details
• And sincere thanks to the HIM and F3.  Weeks like this one and times like these vividly illustrate the importance of F3 in our lives. Being an HIM, inspired by all of you, has made me such a better person and leader. Keep pushing and inspiring me and each other. #ISI

SYITG,

Vector

11/4/20

5 PAX crawled out of the fartsack to post. A sunny 41 degrees.

PAX:

Blue Mule

F3G

D Frost

Rug Doctor

YHC

 

Warm up:

Mosey around Centennial Park

LBAC

rLBAC

Jump squat/air press combo

WMH

Good Mornings

 

Thang: (Playlist: Night at the Roxbury Soundtrack)

DORA

100 Merkins

200 LBCs

300 Squats

 

Mary:

Rapid fire dealer’s choice

 

-YHC

14 of F3 Nashville’s finest PAX paid an early morning visit to Bomber and arrived ready to engage in a beatdown which was delivered with gusto by YHC.

PAX: CB, Cowbell, Crablegs, Crawlspace, Dfrost, Drago, Hi-Viz, Michelin Man, Natural Ice, Paddywax (FNG), Red Skull, Right Said, T-Cell
QIC: Cunning Linguist

Gloom Factor: Medium rare.

INTRO:
At 0529, YHC did that One Minute Warning thing.

DISCLAIMER:
This occurred without a hitch at 0530.

Then, YHC led the PAX on a mosey in the direction of the greenway (which is the exact opposite direction of where most Qs start us off in, for those who are visualizing this in their heads), and after approximately a one minute mosey, we stopped off onto the grass for the Warm-O-Rama.

WOR:
15 x SSH
12 x LBAC
12 x rLBAC
15 x Seal Claps
12 x WMH
15 x SnL Squats

Next, YHC led the PAX on a much longer mosey along the greenway and toward the church on 51st and Wyoming, where we finally stopped at a gazebo area for the Thang.

THANG:
Dora,1,2,3
100 x Merkins
200 x LBCs
300 x Squats

Partner up and Partner 1 does the exercise, Partner 2 does a run to the stop sign at 51st and Wyoming.
Lather, rinse, repeat until all PAX are done.

Kudos to Michelin Man for jumping in and contributing to YHC’s group totals due to finishing up early. That Michelin Man, he’s a solid dude. Meanwhile, I am about as solid as Jell-O.

Anywho…

F3 Nashville’s finest PAX completed Dora in (dare I say) record time, and  seeing as how the men were craving even more from their workout, YHC led the PAX down Wyoming and then a sharp right onto 48th delivered us to the side entrance to Bomber and near the shovelflag/STARTEX.

At this point, YHC called out 2 rounds of DIDs.

DIDs
15 x Dips
10 x Incline Merkins
5 x Decline Merkins

Of note: While his caused a few groans of displeasure in the moment, it was well worth the effort based on the text and Slack messages I have received since this morning.

At this point, we had approximately 6 minutes left for Mary.

MARY:
20 x Flutter Kicks
12 x Hello Dolly
15 x LBCs
15 x Alabama Prom Dates
10 x Boxcutters
1 Minute High Plank — side note, if you wear the new F3 Nashville shirt and flip around after a few minutes of Mary, you will see the new logo imprinted in your own sweat on the concrete. Who says we can’t all be artists?!?!
15 x Freddie Mercury
10 x Reverse Boxcutters

End Workout at 0615.

MOLESKINE:
Always an honor to lead the fine men of F3 Nashville. I cannot overemphasize the appreciation I have for you allowing me to lead, and I welcome any and all feedback on how to improve my Q skills.

Matthew 6:5-13 was the prayer that YHC closed us out with. For me, it’s worth revisiting on daily basis.

BULLHORN:
-Life is extremely tough for just about everyone right now — let’s all make a concerted effort to re-connect with those who we have not heard from in a while. Even a text message can make a huge difference these days!
-Let’s all extend a welcome the newest member of F3 Nashville, Paddywax! Great work today, sir!
-To those interested in learning more about brewskis, BOLO for a Side Straddle Hops event in the not-too-distant future. Connect with Bareback on Slack for the deets.


This is your Cunning Linguist, signing off!

C.L.

14 HIM got in an autumnal (yes, BnB, that’s a real word – https://www.dictionary.com/browse/autumnal) mood at the first Westeros of the fall season.

PAX:  Vector (QIC), Hi-Viz, Harvey Updyke, Cub Cadet, Crablegs, Pumpkin Spice, Drago, Blue Mule, T-cell, Cunning Linguist, BnB, Michelin Man, Natural Ice plus a wandering Black Lung who found the PAX at 6:14:58

Conditions:   Cool mid-60 degrees.

Disclaimer given. Mosey to side of WEMS for the

Warm-o-rama:  LBAC x 15, Overhead Claps x 15, RLBAC x 15, WMH x 12, Good Mornings Apocalypse with 10 reps, LBAC x 12, RLBAC x 12, SSH x 15

Decided that the many trees, slight breeze, and rustling of the leaves made this the right location for the main event:

Main Event:
A:  American Hammers
U:  Usual Merkins
T:  Tysons, Mike (a.k.a. Iron Mikes)
U:  Usual Squats
M:  Mountain Climbers
N:  Newton’s Cradle

100 reps of each (and for A, T, M, and N, each leg/side = 1/2 rep, a decision Q would regret by the end). Between sets, run around (or if you are Pumpkin Spice, through) the tree-filled glen to Bowling Ave.

Playlist:  Selected to emphasize the autumnal (BnB, there’s that word again) theme.

DISCLAIMER:  Autumn-themed songs are pretty limited, and because we start to get sad about the end of summer, they tend to be mopey and slow.  Not ideal for a work-out.  So some doozies in this list (of course, CL kept pointing out better songs I missed . . . Fall on Me by R.E.M., songs by Fall Out Boy, etc.).

Sweater Weather – The Neighborhood (2013)
Fall Down – Toad the Wet Sprocket (1994)
Wake Me Up When September Ends – Green Day (2004)
Dead Leaves and the Dirty Ground – White Stripes (2001)
Seasons Change – Expose‘ (chock full of 80’s cheesy sax playing, 1987)
September – Earth, Wind, & Fire (1978)
November Rain – GnR (1991)
The Boys of Summer – The Ataris (2003)
Yellow – Coldplay  (like the color of the leaves . . . it works and I stand by it) (2000)

Several key items to note:

1.  Because Drago was born after most of these songs came out, I have added the year of release.  (Note the paucity of 80s songs, my friends.  Vector’s branching out!)
2. T-cell got an extra groove in his step when November Rain hit, recalling the (#1 at the time, now a respectable #25 – https://en.wikipedia.org/wiki/List_of_most_expensive_music_videos) very expensive video complete with wedding between GnR lead singer Axl Rose and supermodel Stephanie Seymore, at the time his girlfriend (sadly, it didn’t work out):

3.  Some mumble chatter by the over 40 crowd about my choice to not use the Don Henley version of Boys of Summer.  YHC was trying to remain hip and cool (as the kids say, I think) to the younger members of the PAX.

Second Round:  A quick, due to time, shout out to the informal season name.  25 reps each of
F:  Frogs, of the Crunchy Variety
A:  Alternating Side Squats
L:  Lt Dans
L:  LBCs

Sprint like an autumnal (attn: BnB) breeze to the cars.

COT:

• Thanks for T-cell’s impending new arrival and Blue Mule’s renewal of vows.

Was an honor as always to lead you men this morning. I must say, as the older (NOT elder) statesman of F3 Nashville, I worry that some may see my Q on the calendar and think “Hmm, a lighter day . . . nice!”  So I try to amp up the exercises (while avoiding the running — you’re welcome, Natural Ice).  Based on the Slack post-Q mumble chatter, mission accomplished.  Made this older (NOT old) dude feel a bit better.  

SYITG,
Vector

PAX: Toga, Not-a-Sport, Hugs Not Drugs, Penny Loafers, Black Widow, Offshore, Olan Mills (QIC)

Disclaimer and roll to the park.

Warm-o-rama

• SSH x20
• Good Mornings x10
• Willie x10
• BAC x10…reverse x10
• Merkins x10

Thang:

• 5 x Burpees
• 5 x Tony’s
• 10 x Burpees
• 20 x Crunches
• 20 x Burpees
• 30 x 4-Count Flutter Kicks
• 0.4 mi loop and get ready to go again

Rinse & Repeat x3

Prep for mosey back to parking lot

• Launch with 10 Merkins
• Next stop 10 Merkins + 20 Squats
• + 30 Crunches
• + 40 American Hammers
• + 10 Burpees

…and we’re done.

Pleasure to lead you men today.

Westeros

8.17.20

Gloom: a cool 68*

 

PAX:

Michelin man

Black Lung

The Nanny

Bad Boy

Vector

Cub Cadet

Harvey Updike

Crab Legs

B&B

Defrost

Crawlspace

Drago

Sal Pal

Blue Mule

T cell

YHC

 

Warmup:

Mosey to pick up circle

SSH

GM

WMH

Cherry pickers

(r)LBACs

Air presses

High knees

Butt kickers

 

Mosey to big hill on the way to Love Circle

Thang:

11s (squat at the top, burpee at the bottom) up the big hill

 

Mosey back to the start

 

Cafe Prius did a good business post-workout.

 

-YHC

14 Aug 2020

Conditions: Delightfully gloomy, almost a muggy coolness at the end

PAX:  20! – Hi Viz, Harvey Updyke, Siri, Right Said, Bareback, River Dawg, Hambone, Toothless, Drago, Crawlspace, The Nanny, Pumpkin Spice, BnB, Michelin Man, Vector (respect), Cub Cadet, T-Cell, Buster Bluth, Princess Aurora, Crablegs (QIC)

WoR: Mosey with side shuffle & bernie the length of the driving range, lunge walk the width on the back side, imperial walk for 80yards or so and mosey back to the startex for some good mornings.

Thang:

PAX took a mosey to line the sidewalks of Murphy Road, keeping at least 6feet and covering both sides. We did 6 rounds of approximately 5 minutes each of a stationary exercise and then something in reaction to passers by.  Each Pedestrian spotted was 1 rep, Car was 2 reps and dog was 4 reps of the reaction exercise.

Pairings were:

• Overhead Claps & Burpees
• American Hammers & Crunchy Frogs
• Air Presses & Mountain Climbers
• Imperial Walkers and Jump Tucks
• SSH and Lt. Dans
• Squats & Jump Tucks

Or something like that…the record is now fuzzy.

There was controversy about what constituted a car, how many reps per axle of a large truck, what to do if a dog was driving the car and at least one 15 count set for a conversation with stranger driving while he had a dog.

CoT: Praise for better news surrounding PA’s brother in law.

NMM: I had a good time, hope y’all did too.  We will do this again, but not soon.

Crablegs

Conditions: Super gloom – palpable…visible…thicc

PAX: Crablegs (QIC), Pumpkin Spice, DFrost, Bareback, Michelin Man, THE Situation, Siri

WoR: Mosey around the park with some side to side, butt kickers, high knees, bernie, etc. Then we got loose with Moroccan night clubs and a few atlantis favorites.

THANG:

PAX took a short mosey to the tank and got started on the time machine. 4 exercises – merkin, squat, 90 degree leg raise and back extension.

In Time Machine** fashion, PAX did 1 rep of each of the above exercises and took a lap around the tank. SSH while you wait and then 2 reps of each, so on, so forth up to 9 (due to time). That’s your 9th merkin taking 9 counts down and 9 counts up…ouch!

**Time Machine format: 1st rep = 1 count up, 1 count down, 2nd rep = 2 counts up, 2 counts down…8th rep = 8 counts up, 8 counts down…etc

CoT & Out.

Crablegs

10 August 2020 – Birthday Burner, no thanks to Bruce

Conditions: Dark, muggy, and muggier still at the Hillwood Pool Microclimate

WoR: PAX Started with a gentle mosey counterclockwise around the park and up Elmington to the Hillwood Parking lot – the only non-grassy space at this AO that could accomodate 18! (not factorial…Hambone…) PAX.

We got loose with some Good mornings and other lower body activities.  YHC was disappointed by Bruce Cupcake/Brooks Koepka digging his own grave at the PGA and decided to take out that frustration on the lower body of the PAX. All were better for it, save for Bruce.

THANG

YHC rang in 32years this AM so we started and ended with a 16 burpee (or Bonnie Blair + Jump squat if you choose) buy in and out.

Next…

Every minute on the minute, starting at 4 reps and adding 4 reps each minute for a total of 8 mins and eventually 32 reps of the following + a waiting exercise until the next minute

• Squats/Imperial Walkers
• 90 degree leg raises/Alabama Prom Dates
• Merkins (or lunges for the wounded)/Side Straddle Hops

Mosey back for the 16 burpee buy out.

COT: Praise for the encouragement of the PAX and for Tallu Quinn dealing with Brain Cancer. Link is here to learn more about her story and support her family if you so choose.

NMM: It’s a privilige to lead the PAX, as always. YHC very grateful to make it to 32 and am looking forward to a year that sees the onset of parenthood and maybe even inroads to a real job.  I’m incredibly grateful for the encouragement of the PAX, particularly in 2018 when I was deep in the wilderness of life decisions. You guys were the support that I needed then and I hope that I can be the same for someone now or in the future.

Stay crabby,

Crablegs