Category: Uncategorized

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

21 PAX took that DRP this AM and engaged in what turned out to be a maths- and sports-themed beatdown, courtesy of YHC.

QIC: Cunning Linguist
PAX: Ask Jeeves, Blue Mule, Crawlspace, Drago, Hambone, Hi-Viz, Hoser, King Poopa, Michelin Man, NashCan, Natural Ice, Porcelain, Pop-A-Lock, Princess Aurora, Right Said, River Dawg, Salpal, T-Cell, Trash Panda (FNG), Vector

After the usual 1MW at 0529, a fully masked-up YHC disclaimed the Disclaimer at precisely 0530 and promptly led the PAX out the main entrance to Bomber and up Westlawn toward the far end of Bomber and to my fave WOR spot (which appears to be the nose of an aircraft sticking out of the ground).

WOR:
24 x SSH
12 LBAC
12 rLBAC
12 Imperial Walkers
12 x Slow and Low Squats

PAX and YHC appeared suitably warm, and henceforth, we moseyed over to the upper parking lot area nearest the main entrance for an explanation of the THEME and THANG 1.

THEME:
As today was the 24th, the number 24 stood out as being relevant. Number 24 would be included to some degree throughout the workout today. One example of how important the number 24 is can be seen on a literal daily basis. We all have 24 hours a day, and it is up to us to use this time effectively! With this foundation, YHC ensured we had a playlist that included songs that had the word “time” in the title.

THANG 1:
One example of the relevance of 24 is the jersey number of the late Kobe Bryant. While this was not his original jersey number, he did use 24 for at least part of his career. We lost Kobe earlier this year before the pandemic, and with all that has transpired since then, it is easy to forget that he started 2020 alive and kicking.

PAX line up at a socially distanced parking spot and performed YHC’s interpretation of the MAMBA workout (with special thanks to En Fuego for the idea a few months back):
24 x Merkins
24 x Air Press
24 x Mountain Climbers
24 x Burpees
24 x Air Squats
Sprint to the parking spot directly across from your starting point between moves.
Al Gore if completed early.
Once all PAX were done, we moseyed over the top of the main entrance for a single-person/modified DORA as THANG 2:

THANG 2:
24 x Merkins
48 x American Hammers (one per side)
72 x Squats
Run around traffic circle at bottom of entrance between each move.
High plank upon early completion.

Last but certainly not least, YHC led the PAX over to the baseball diamond for a rather selfish indulgence – a chance to welcome back our national pastime by running the bases on Opening Day 2020. Except as part of THANG 3, we didn’t “run” the bases.

THANG 3:
PAX socially distanced in the outfield while first person sprints to home plate, bear crawls to each base and back to home plate. In other words, everyone hit a home run today!

As soon as the first person arrives to first base, the next person sprints to home, and wash, rinse, repeat.

While PAX remained in outfield, they performed SSH, Iron Mikes, and Nolan Ryan.

Upon completion, we all headed to STARTEX for Mary.

MARY:
With only a few minutes to spare, Mary was rather straightforward:
12 x Alabama Prom Dates
12 x Alternating Heel Taps
12 x Little Baby Crunches

Socially Distanced COT & BOM, with Verses of the Day:

Numbers 6:24-26:
The Lord bless you and keep you; the Lord make his face shine on you and be gracious to you; the Lord turn his face toward you and give you peace.

MOLESKINE:
Just want to reiterate my appreciation for each and every one of the PAX who attend workouts where I am the Q.  I hope that my Qs are well-received and that I continue to improve in my cadence and leadership.

I also thank y’all for allowing me to Q while being respectful of the fact that I need to be masked up while outdoors. For those who masked up as well, bonus points for the show of solidarity!

Thank you, men!

BULLHORN:
-Continued prayers for all of us (thanks, Drago!)
-Welcome to the F3 Nation, FNG Trash Panda! Here’s hoping my Q doesn’t keep you from attending future workouts! 😉
-F3 Dads workouts are happening in Franklin — connect with Hoser for more details!
-F3 Dads workouts are starting up soon here in Nashville — connect with Porcelain for more details!
-Crawlspace is Q tomorrow at Stonewall. If you miss this workout, you may very well regret it. So, don’t miss it!

The Aforementioned Playlist, for those interested:
“It’s Time” – Imagine Dragons
“One More Time” – Daft Punk
“Time After Time” – Quietdrive
“Times Like These” – Foo Fighters
“Time Bomb” – Rancid
“Good Times, Bad Times” – Led Zeppelin
“Time” – Hootie and the Blowfish
“Wasted Time” – Keith Urban
“Time to Pretend” – MGMT
“Feels Like The First Time” – Foreigner
“If I Could Turn Back Time” – Cher
“Closing Time” – Semisonic

SYITG,
CL

Gloom: warm

PAX

Crawlspace
Hambone
Natty Ice
Bad Boy
Siri
Drago
D Frost
Big Pipeline
Cub cadet
Right Said

Warmup

mosey around Centennial Park

SSH
Arm circles
Overhead press
GM
WMH
Lunge with thoracic twist

Thang

Game: 2 5-gallon buckets and 1 frisbee, 2 groups

Pair of exercises announced (10 burpees / 10 squats)

Each group takes a turn throwing frisbee at bucket. If frisbee hits, that bucket’s team does the burpees while the throwing team does the squats. Swap and repeat. After a few 10 rep rounds, count down reps: 10, 9, 8 . . . . New pairs of exercises as needed.

Mary

7 minutes of Mary, dealer’s choice style. 15 rep max.

Cafe Prius served up hot coffee post-workout. Fellowship occurred.

YHC

PAX:  Umbrella, Olan Mills, Hugs Not Drugs, and Toga (QIC)

Gloom: 70 and Sunny, as always

Four horsemen took to the streets of The Hill Center to get a bit stronger today.  Here’s how it went down:

Thang: Mosey to parking lot beside the parking deck for warmarama then head to the faux grass area beside uncle Julio’s for some exercise mashups on the clock:

Round 1= 45 sec of work on the following:

• Good morning to squat jump
• Oblique merkins
• Split Squat to Split Jumps
• Windshield Wipers
• Dive Bombers
• Hand to Foot, Knee to Elbow
• Plank up downs
• Skaters to Single-Leg Burpee (not fun)

Round 2= 1 min

Round 3= 1.5 min

Mosey back to the flag and Umbrella took us out.

Stay Classy,

Toga

Gloom: warm and not humid if you stand perfectly still

 

PAX = 18

BnB

Toothless

Covenant Eyes

T-Cell

HiViz

Black Lung

Vector

Siri

D-frost

Drago

Michelin Man

Natty Ice

Crawlspace

Porcelain

Hambone

River Dawg

Crablegs

Right Said

 

Warmup:

mosey to Woodlawn trailhead to big parking lot

SSH

GM

Cherry Pickers

Overhead Press and arm circle medley

Lunge with thoracic twist

Hip curls

Spiderman merkins

 

Thang:

mosey to bottom of driveway hill

partner DORA

100 merkins

200 “jump” squats

300 crunches

 

Mary

15 minutes of unguided Mary, dealer’s choice style. Rep counts varied greatly.

Sweat was bountiful.

 

Cafe Prius served up hot coffee post-workout. There was even creamer. What’s next–sugar?!

 

YHC

 

Perfect weather – just slightly cool.

 

PAX:

Siri
Black Lung
Drago
Cub Cadet
Michelin Man
Right Said (QIC)
Crawlspace
Hambone
Bad Boy
D Frost

Long mosey around Centennial warm up (fences everywhere)

Warm up:

LBACs, rLBACs, BBACs, rBBACs

overhead presses

GMs

Cherry Pickers

Merkin Doomsday clock to Thunderstruck by AC/DC (people’s chair after failure)

Grass hill repeats with SSH until all-in to Chariots of Fire theme song
Mary – dealer’s choice to Proud Mary by CCR

Next two QICs:
Cub Cadet
Drago

 

Fun was had by all.

 

Parking lot coffeteria at Cafe Prius.

 

YHC

PAX: Not a Sport, Hugs Not Drugs, Umbrella, Toga (QIC)

Gloom: 70 and sunny

Four HIM posted at The Purple Cow to get a bit more agile this morning.  Lateral movement and recollections of sports seasons gone by were rampant.

The Thang:  warmup mosey to BHS field, standard warmarama then lineup for ye ol’ agility drills: high knees, butt kickers, stick and move, 2 in 2 out, side to sides, carry overs, and d back drills.

Head back to BMS parking lot, dodge the dump trucks, then form up for EMOM 7s with burpees and WWIIs.  Finish with some Mary.

Stay Classy,

Toga