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3 braved the early morning chill for a run heavy tabatta

PAX:. Brother-at-law, DeepDish, TheJeweler

Conditions: Cool at 35 deg. No wind, partly cloudy.

Warm-up: We kicked things off with a 1.25 mile run through the hood to the field at Christ the King to stretch things out:
10 x Good Mornings
10 x SSH
10 x Air Press
10 x BACs
10 x Reverse BACs
10 x Willie Mays
10 x Alternating Tasmanian Toe Touches (Note: DeepDish seems to think that “Russian” Toe Touches is over used so I recommend we look south of the Equator for inspiration)

Main Event Part 1: We stick around at the field and get going with the following: Sprint across the field, 25 Merkins, Sprint back and 25 leg raises while holding the fence (we’re going to count down by 5s). When you’re finished with round 1, keep going and sprint back to the other side for 20 Dips – 20 Leg Raises (we switched to dips because more Merkins await the PAX), 15 Dips – 15 Leg Raises, 10 Dips – 10 Leg Raises, 5 Dips – 5 Leg Raises.

Half-Mile-ish run back to the Stonewall parking lot entrance (we stopped at the beginning of the wall on the road) for a little music themed tabatta.

Main Event Part 2 TABATTA: On the playlist: Rocky, Uptown Funk, Kanye, AC/DC, MGMT, and Dr. Dre. Each round is one song, which is exactly 4 minutes, and looks like this:
20 sec Sprint, 10 sec rest (each sprint is as far as you can go or ~100m +/- 10m)
20 sec SSH, 10 sec rest (each exercise is as many as you can do in the allotted time ~20 on average)
20 sec Sprint, 10 sec rest
20 sec Merkins, 10 sec rest
20 sec Sprint, 10 sec rest
20 sec LBCs, 10 sec rest
20 sec Sprint, 10 sec rest
20 sec lunges, 10 sec rest
We did a total of 6 rounds for 24 minutes ~2400m of sprints or 1.5 miles! For future reference, there are 6 more songs on the playlist!

Mary: With everyone a bit gassed, we cooled off with a 3min jog around the park back to the parking lot just in time for 2 mins of Mary abs:
25 Flutter Kicks
10 American hammers
5 WW1s (Slow 4 count up – Slow 4 count down)
Time! On the day 4.4 Miles!

No new prayer request but a few praises on the year: Deep Dish is still going strong and had a great year and is excited for 2019. Brother-At-Law was blessed with a baby girl this past year – definitely plenty to look forward to in 2019!
Announcements: Don’t forget New Year’s convergence at the Hill (FRA). I believe the kick-off time is 0700.

Pleasure to lead men and be lead. Let’s continue to sharpen each other in the coming year.

December 22, 2018

The Twelve days of Christmas inspired these awesome 12 PAX to join together this lovely morning to  celebrate together the first Noel of NOLENSVILLE F3!
Conditions: They came together under a setting full moon, at a balmy 29 degrees, and more importantly NO wind and NOT WET.

PAX who made it:  Cheezwhiz (co-Q), Mr. Opus, Creeper, 3^rd Degree, Stats, Typo +, Soccer Mom, Altidore, Sterno, Barney Feivel, Staples, and Little Miss Piggy (co-Q)

PreParty: 3^rd Deg, Soccer Mom, Creeper, Mr.Opus–LMP, and Cheezwhiz  joined in for last 4 rounds and Typo + might have slid in for a couple?      10 burpees on the minute x 10 min.

Warm up: Disclaimer
Circle up: IC baby arm circles x10 each, SSH x 20, Toy soldiers on own each leg

OK – Let’s get some small coupons from the truck – one each
Travel to soccer field:  “John Cusaks” – that right, put that coupon “radio” over your head and let’s jog

As we come close to the soccer field, the first few PAX scream in glee like a five year old girl on her first pony ride,  “WHAT IS THAT!” as they point toward the Christmas tree lit up by the glow of the parking lot light pole.     “SANTA CAME!!!”  Three presents sat sparkling in magical wonder underneath the tree. The game may be played differently, but this time it was definitely “Dirty Santa” that dropped these gifts off. (3 numbers were randomly selected and that number PAX would get the chance to open a present)

Barney Feivel got first crack at opening a gift, only to reveal —Thang 1 was inside:

“The Twelve Days of Christmas!”

Sooo, someone must have been at odds with their girl, cause that true love sure had some wacked out ideas for gifts. We did the exercises just like you would have sang the song – yep with all the repeats.   Great job on this one everyone:

1. A 40 yd dash in the cold!, 2.knee tucks, 3. Clurpees, 4. Iron Mikes, 5. Peter Parkers, 6. Flutter Kicks, 7. Hello Dollies, 8. American Hammers, 9. Alabama Prom Dates, 10. Merkins, 11. Lunges, 12. Squat Jumps

Creeper selected box number two, finding Thang 2 inside:

“Tabat – YEAH!”

You know it, and you love it!  But this time to some crazy Christmas tunes – 2 rounds (Mosey over to playground )
Round 1 – Coppenhagens and Plyo “box” jumps
Round 2 – Pull ups/under dogs and merkins

Sterno got the pleasure of opening the last present and found Thang 3:

“Killer Christmas Coupon Shopper”

Partner up and grab 2 coupons per pair. Partner one goes shopping (Run to other end of soccer field and back) while Partner 2 cuts coupons (does exercises with one coupon in each hand).  Then switch.
Together they have to achieve: 50 reps each of shoulder lateral raises, front raises, bent over Ts, and shoulder presses.    Dang those shoulders are burning now.

Mosey back to the vehicles – a little ice skating along the way on the frozen parking lot ponds!

Mary:  Circle up:  the infamous Tebow Stretch, cherry pickers IC, hip flexor stretches

CoT:  numbers/names/prayer to close
2^ndF- being considered for after New Years – The Casual Pint of Smyrna
Jan12 – Warpath !
SoccerMom may make his last F3 on 1/5/19

9 HIM posted at Titan for an epic Remember the Titans themed workout. Whistles, motivational speeches, and movie references abounded.

QIC: Pumpkin Spice

PAX: BNB, Crablegs,  Crawlspace, Porcelain, Renegade (FNG), Right Said, Studio 42, Trapper Keeper

THE THANG:

Quick disclaimer, motivational speech from Coach Boone, then a Mosey to the back of the Parthenon, pausing there for some COP, in cadence of course:

• SSH x 15
• WMH x 15
• LBAC x 15
• rLBAC x 15
• Overhead Claps x 15
• High Knees x 15

Petey Pattycake Merkin Mile

Petey fumbled the football, so Coach Boone made him run all 5,280 feet to learn his lesson. The one-mile path was utilized for this part of the workout. The mile, ran as a group, was broken up in to 4 segments. Each quarter mile was preceded by 25 Pattycake Merkins, done with a partner of course.

Blue Up Downs

We paused for a brief lesson from Blue and Coach Boone, learning that water is for sissies and for washing blood off of one’s uniform, and one does not get blood on one’s uniform. The PAX gathered up for up downs until Porcelain was no longer tired or thirsty. YHC led the PAX with foot chops until Coach Boone (YHC) blew his whistle, prompting us to drop our chest to the ground, get back up, and continue chopping. This lasted for a solid 4 minutes.

Modified-Dora

Next up was some Modified-Dora at the base of TC Williams High School (The Parthenon) . With their partner, the PAX accomplished 25 Yoast Yurpees (Clap Burpee with two Tuck Jumps), 50 Julius Jump Squats, and 75 Bertier Little Baby Flutter Crunches. The other half of the Dora was running up the stairs to the top of the Parthenon and back.

Ain’t No Mountain Climbers

Whilst listening to the Marvin Gaye classic, the PAX were continuously doing Mountain Climbers for the duration of the song. Whenever the word “Baby” was said, the PAX flipped their feet forward and did 5 LBCs, then resume doing Mountain Climbers. This continued until the sweet sound of Marvin’s voice came to an end.

Once we finished learning that there was in fact no mountain high enough, we finished things off with some Louie Lastik Lieutenant Dangers (Lt. Dans with a Merkin) for about 100 meters.

We concluded the workout with a solid 60-seconds of Bertier’s Momma (Freddie) Mercuries.

MOLESKIN:

• Studio 42’s pastor’s wife just had a late miscarriage. If you are a praying person, please keep their family in your prayers as they wade through this very difficult time.

BULLHORN:

12/18: Bicentennial will be leading the next round of F3 Libeery – this coming Tuesday, December 18th at Fat Bottom Brewery.  Freed to Lead is the book of choice, but feel free to join even if you haven’t read it.

PAX: PSL, Black Lung, Boy Band, Big Stick, Foxtrot Talks-a-Lot, Red Skull, Prevac, Bagger Vance, Kegger (Willy Loman), D’Mishonuts, Pope, Offshore, Floppy Disk

QIC: Floppy Disk

13, but more accurately 8-9, were ready to roll at 5:30 in the 20-degree weather that greeted us at Sir E. I say more accurately because we picked up 3-4 stragglers during CoP. I guess those alarm clocks may have been a little frozen. Anyhoo, we rolled up to the big house and commenced with some warmup.

Warm-O-Rama (all IC)

SSH x20
High Knees x10
Butt Kickers x10
Windmills x10
BaC F x10
BaC R x10
Good Mornings x10
Willie Mays x10
Plank Jax x15
SnL Merks x10

THANG

Mosey to the Auditorium and spread out in the parking spaces for a little Aunt Bea style parking space work. 5 Merkins in each space, then run to the building, backpedal to the adjoining space, 5 more Merkins, etc. etc.,until you have returned to your original parking space. By my rough calculations there are approximately 35 spaces so it was a chunk of merks.

Mosey down to the bottom of the hill nearest Edmonson for some 7s. Tuck Jumps and Jump Squats. Backpedal up the hill ~50 yards, regular mosey down the hill.

Mosey up the monster hill to the big lot for some island-to-island work. Burpee Broad Jump to island 1 and perform 10x WW1s.Lunge to island 2 and perform 10x WW1s. Broad Jump to island 3 and perform 10xWW1s.

Mosey back to the start for a few minutes of Mary.

Mary

AST x20 IC
Mtn Climbers x15 IC
Flutter Kix x30 IC
Hola Dolly x20 IC
Low Plank 30s
J-Lo’s x15 IC
Good Mornings x2 IC

Done! Good work done by all today. It was cold, but we overcame adversity like all those football players. Great to have Kegger from Alpharetta out there.

SYITG,
Floppy Disk

Cold and gloomy on the morning of 5 December.  2nd anniversary Q for YHC Porcelain.  Pax: Hambone, Badboy, Pumpkin Spice, Preacher Man, Crawl Space, Right Said, Hi Viz, Reveille, Bicentennial Man, Trapper Keeper.

Kicked it off with a little Shovel flag run alike a drive by EH by Badboy.  After encouragement by the the. Fiancé now M, Ashley, ultimately got me to join the Pax over two years ago at Titan.  Knew I had to warmup the pax quick.

COP- 20 SSH, 15 squats, 15 merkins, 12 willie Mayes hayes

The thang: DID sprintsx2.  Introduced these a few weeks ago off a T-cell DID fest.  Sprint the Parthenon ellipse then 20 dip-15 incline merkins-10 decline merkins. May not have been clear on instructions as some got 3 sprints in.  Indian run headfake to collect tables.

The thang: Table Chariots of Fire.  We all know it’s not one of my workouts without some form of coupon.  Indian run taller than man in front of you move forward to form two groups tall and short.  1 modify kept teams even at 5.  Mosey with tables back to Parthenon.  Moleskin: stations established at base of Parthenon (the house of Athena) and the suffragettes statue in honor of the M for encouraging me and continuing to do so.

Carries across ellipse between sets.

20 ground to overhead table team

30 overhead press table team

50 bent row table team stayed at Parthenon station

100 derkins total team (20 each)

125 leg raises total team (25 each)

150 step ups total team (30 each)

175 dips total team (35 each)

200 crunchy table frogs total team (40 each)

Had some additional Bulgarian split squats in mind but for time moved to return the table.  Mosey to front of Parthenon for Mary.

Mary-circles up with pax for a pick you exercise.  Made it about half way through before time.

Honored to lead the pax.  Happy to see the lights with helicopter Santa up.  He helped my wife and I get engaged. Glad to have all the pax in my life helping me grow in my relationship with my wife.  Chariots of Fire scene was my teaser because both the M and I enjoy running.  If you don’t run, you can’t win.

5 PAX got better this morning at The Cow. 32 degrees and gloom factor was high as we shook off the weekend.

PAX: Toga, Backlash, Boone’s Farm, Black Widow
QIC: Umbrella

Mosey to the parking lot at Granny White Park.
WOR:
20 x SSH
10 x LBAC Forward
10 x Seal Clap
10 x Shoulder Press
10 x LBAC Reverse
10 x Good Morning
10 x WMH
10 x Cotton Pickers
10 x Tempo Merkins
10 x Tempo Squats

Thang:

Santa’s Ladder:
PAX Run 50 yard to building perform ladder down of below exercises. Each time you are perform that ladder number – “sprint” to starting point and back. Resume next rung on ladder. Ladder was as follows:
10 x Burpees
9 x Burpees
8 x Burpees
7 x Burpees
6 x Burpees
5 x Worst Merkin
4 x Worst Merkin
3 x Worst Merkin
2 x Worst Merkin
1 x Worst Merkin

RNR with descending ladder of:
Mountain Climber Merkins
Burpees

PAX mosey over to parking lot for parking lot suicide sprint as follows:
Sprint to first parallel parking line – 5 x squats – reverse mosey to start.
Sprint to next parallel parking line – 10 x squats – reverse mosey back.
PAX continued across parking lot increasing squats by 5 x each time and maxed out at 25. Always reverse mosey back.

Indian Run from Granny White Park back to BMS for quick Mary:

20 count Flutter Kick
20 count American Hammer
10 count Alabama Prom Date

Massive fail by the group to bring their YES gifts resulting in 18 burpee penalty. Toga only one to bring gift but still endured burpees with group.

Mumble chatter was high this am as PAX were not happy about RNR of Santa’s Ladder, but great effort put out by all.

COT with a brief recap of Dan Klein’s My 3:59 talk from Friday’s Leadership Lunch.

It was an honor to lead you men.

Umbrella

Temp: 33
Gloom Factor: High

PAX: T Cell, Venus, Preacher Man, Bagger Vance
QIC: BV

400M Mosey
WOR:
ALL IC X 13
SSH
IW
UP BACK OVER
CHAIN BREAKERS
HB
SQUATS

THANG:
Laredo
6 Rounds
24 Squats
24 Merkins
24 Walking Lunges
400M Run

Plank and wait for 6

Cool down 400M

1’ Plank
10 Burpees
10 Man Makers
10 8 CT Body Builders

MARY:

Pistol LBCs
Flutter Kix
Speed Skaters (part of YHCs PT)

Time

NMM:
Small but hearty group for Hero WOD Laredo.
YHC shared the My3:59 concept in COT.
Prayers up as we are 9 days into Advent that we may humbly live and share the Story.

YHC,
Bagger Vance

9 were present for today’s cold and wet squaredance. @Bigstick, @Baggervance, @lifechamp, @hambone, @deepdish, @thejeweler,@pumpkinspice, @carebear, and me.  We began with quick warm up of SSH, BAC, Willymays, Goodmornings, ImpWalkers and Hillbillies, and slow and low Merkins. Mozy around the outedge of park over to the mud filled soccer field. Turned right up the hill towards tennis courts and began. 

The thang:

Derrick Henry scores 4 touchdowns  on Thursday night. His number is 22. And because he’s such a beast of a man, I figured we could really only measure up to half of him. Half of 22 is 11. Get it?!

So, we performed 4 different exercises of 11’s (10 to 1 and 1 to 10)…with some audibles thrown in. 

The first of the 11’s was a 40 yard run beginning with Merkins and ending with Squatjumps. 

Then mozy thru tennis court to b-ball court. Begin 4 line suicide runs for an 11 count. At suicide #6 we ran to half court and back and full court, then proceed to end. 

Quick break with wall sit to hear BV talk about Roger Bannisters sub four minute mile and the teamwork that it required to do so. 

We then counted of into 3 teams of three for the next exercise. Mozied to outside corner of tennis courts. 

Then began the following: one teammate was to run around the tennis courts while other two performed 11 exercises with a team count of 110 reps.

First exercise was merkins, then single leg squats, then LBC’s, then Carolina dry socks, then incline Merks, then dips, then slow and low squats, then fence grabbers, and finished with Burpees. I forgot two of the excerices. 

We mozied over to the covered pavilion and did next 11 with Pull UPS and Leg Lifts whilst on the picnic table. 

Finished with Mary for 2 minutes. 

Freddie Merck’s and Alternating LBC’s. 

Have a great

Weekend!

14 HIM weathered the wet to conquer the Bomber Bear Crawl 1-2-3 and Burpee Ladder home.

QIC: Pumpkin Spice

PAX: Bicentennial Man, Crablegs, Cunning Linguist, Harvey Updike, Hi-Viz, Lunch Lady, Porcelain, Princess Aurora, Ride Along, T-cell, Tiny Dancer, Trapper Keeper, Vector

THE THANG:

Quick disclaimer, then a Mosey on the greenway towards the outdoor gym, pausing there for some COP, in cadence of course:

• SSH x 15
• High Knees x 15
• LBAC x 15
• rLBAC x 15
• Air Press x 15
• Side Straddle Squat x 15

A quick additional mosey around and back to the outdoor gym, then the fun began. The PAX partnered up for the Bear Crawl 1-2-3 (see attached map). One started the team count of the following exercises:

100 Merkins

200 LBCs

300 Squats

The other partner started bear crawling to the adjacent parking lot. Once they arrived at the lot, they gave an AYG around the sign in the middle of the lot and then back to tap their partner out to swap roles. The fun continued until the 1-2-3 exercises were complete. Alternating 30-second elbow planks and tree huggers were aplenty until the six arrived.

We’re just going to mosey back to the cars, right? No, sir. We made back eventually — but we took the burpee ladder home.

• Mosey for a bit
• Stop and do 10 burpees
• Bernie for a bit
• Stop and do 9 burpees
• Side travel hop facing right for a bit
• Stop and do 8 burpees
• Side travel hop facing left for a bit
• Stop and do 7 burpees
• Little baby arm travels for a bit
• Stop and do 6 burpees
• Reverse little baby arm travels for a bit
• Stop and do 5 burpees
• Broad jump for a bit
• Stop and do 4 burpees
• High knees for a bit
• Stop and do 3 burpees
• High skips for a bit
• Stop and do 2 burpees
• Mosey for a bit
• Stop and do one final burpee
• AYG back to the shovel flag (~200 meters)

BULLHORN:

• 12/7: Leadership Luncheon.  Richland Country Club at 11:30. Details on Slack. If finances are tight, please don’t let that be the reason you can’t come — T-cell has offered to cover anyone who is in a financial bind — DM him on Slack.
• 12/7: Friendly Friday! Needs a Q too.
• 12/11: Bicentennial will be leading the next round of F3 Libeery – December 11th at Fat Bottom Brewery.  Freed to Lead is the book of choice, but feel free to join even if you haven’t read it.

Strong work gentlemen!