Category: Uncategorized

PAX: Unicorn (frist time at The Cow), Deck the Hollis, Umbrella, Leatherneck, Olan Mills, Penny Loafers, Toga (QIC/Yogi), Black Widow

8 posted to see just how how flexible they are.., or should aspire to be.  Spirits and hamstrings were tested like this:

Disclaimer then mosey to GWP for pull-up pyramid to 5 and back down.  Head to bball court and line up in rows for what was possibly Nashville’s first yoga themed workout.

Three sun salutaions followed by a flow through the following poses with up and down dog in between each pose:  Runner’s Pose, Crescent Pose, Warrior One, Warrior Two, Reverse Warrior, Triangle Pose, Twisting Triangle, Chair to Twisting Chair, Right-Angle Pose, Right-Angle Pose & Grab , Prayer twist from Runner’s Pose to Side Arm Balance, tree, standing leg extension.

Mosey back to BMS lot for COT.  YHC Took us out.

NMM:  YHC promised something different, and the giggles and calls for yoga pants seemed to indicate victory.  Some of the PAX, YHC included, seemed a bit banged up from Saturday’s ruck, and this seemed like a good time to try this.  YHC is certainly no yogi, but we put a few poses together, and it seems we all could use more balance work.  Question to the broader PAX, should these workouts be called Foga, Yog3, other?

Stay Classy,

Toga

23 PAX: Pumpkin Spice, Princess Aurora, Bad Boy, Vector, Toothless, FNG (DoggyBag), T-Cell, Reveille, Bearback, Firefox, TrapperKeeper, High-Viz, Crawlspace, Cunning Linguist, Dewey, Harvey Updyke, Lemon, Pop-a-Lock, Porcelain, Hambone, Riverdawg, Covenant Eyes, Duplex

Intro: My VQ! Nashville Humidity was on point (around 90%) at 5:30am. Enjoyable mosey around the rec center and up to Golf Course round-a-bout for some WOR.

WOR:
11 x LABCs
11 x rLABCs
11 x Seal Claps
11 x Imperial Walkers
11 x Good Morning

Extended mosey back down to parking area at base of hill. Included steeplechase fence jump to keep the blood flowing.

Thang 1:
Partnered up for combined effort on the reps.

50 x Merkins
Bernie Sanders to top of hill, jog back down
100 x WWII
Bernie Sanders to top of hill, jog back down
150 x Squats
Bernie Sanders to top of hill, jog back down

Rinse and Repeat (as an ode to my namesake of Duplex)

Early finishers added 25 x SSH + variety of plank options (thanks to PA for the assist)

Thang 2:
Shifted to low wall for DIDs

20 x Dips
15 x Incline Merkins
10 x Decline Merkins
Rinse and Repeat (as yet another ode to my namesake of Duplex)

Mary:
Dealers Choice (not in correct order)

20 x LBCs
15 x Freddie Mercurys
15 x Hello Dolly
15 x American Hammer
15 x Crunch Frogs
Alphabet
Alphabet (spelling ‘Duplex’ twice)
15 x Flutter Kicks
15 x Boxcutters
15 x Flutter Kicks
15 x Butterfly Situps
60 second Plank

Learned that even when you think you planned more than you need to, plan for a little more. Dealers choice was longer than planned, but helped push us to time. Learned its good to announce how many reps during Dealers Choice to keep everyone pushing to the end of each one. 

Bullhorn:

5th Anniversary event of F3 Nashville coming up 9/14/2019 (official anni is 9/13)

Porcelain 2.0 is coming soon. Thoughts and prayers to he and his wife as they prepare.

Swift and smooth recovery for Lunch Lady, as well, as those that have minor ailments within the PAX today.

Bearback’s Father-in-law heading in for surgery.

FNG: John from Jacksonville [Gator alumni], nicknamed: Doggybag after he made it apparent he has an strong rivalry with the Georgia Bulldawgs. Hoping he continues going to F3 down in Jacksonville.

 

Truly a pleasure to Q this week for my first time. You guys inspire me to be better each time I come. Keep up the encouragement to all those around you!

Here’s how it went down on the East Side this AM.

PAX: Brother at Law (QIC); Pocket Chicken; Hipster; CCR; Vegemite; Small Things; Sand Lapper; White Cloud; YGR (FNG); and Reba (FNG).

WOR: Mosey around the block and over tennis courts.  Get together for a BAL WOR classic: SSH, Good Mornings; Willie Mays Hayes, Yoga Arm Circles.

THANG:

Mosey to playground and benches.  Split into two groups of 5.  Each group does 5 minute AMRAP of the following.

AMRAP 1: Cindy (5 pullups, 10 merkins, 15 squats).

AMRAP 2: DIDs (10 decline merkins, 15 incline merkins, 20 dips), then 10 box jumps.

Healthy mosey around the community center before we switch out.

 

Mosey down to the big bad hill and partner up.  P1 backwards runs up the hill and forward mosey back down while P2 performs absolution at bottom of hill (pushup in place of groiner, does this have a name?).  Switch out.  Rinse and repeat so each partner runs the hill 3x.

 

Mosey back up to tennis courts (lost some men on the hill) for SLAD lunges.  Lunge superset consisting of the following:  EMOM, alternating legs each minute, perform the following: 5 pulse lunges, 5 lunge to knee raise, 5 stork lunges, 5 half step lunges, 5 curtsy lunges.  Did 8 total sets, so 4 on each leg.  Those aren’t fun.

Little lateral movement with some McEnroes to shake it out after.

 

Mosey to parking lot for MARY: AL prom date progression: two legged x10, R leg cross x10, L leg cross x10, GMs x10.

That’s all she wrote.  Great to have two FNGs at The Buffalo, welcome YGR (Young Gun Rattler? Yikes Green Rodents?) and Reba.  Pocket Chicken’s debut Q next week.  He will be doing things his own way.  You don’t want to miss this.

Hot Route and YHC will be setting up an East side happy hour in the near future.  Keep your eyes peeled.

-30-

Westeros 22 July 2019 – ~1.75 Miles with Coupons, Endless Pushups

PAX: Vector, Drago, Bicentennial Man, BnB, Crablegs, Harvey Updyke, Hi-Viz, Cub Cadet, Crawl Space, Blue Mule (QIC)

Gloom Factor: Sunny, hot, and humid. Not much gloom to speak of.

Coupons: 4 sets wrapped bricks weighing ~25 pounds. Awkward. Heavy. Relentless. Get some.

Warm-O-Rama: Mosey (with bricks, so how much of a warm up was it?), arm circles, squats, good mornings, willie mayes hayes.

The Thang: Mosey with coupons. Trade off as needed. Mosey from parking lot to top of Lover’s Circle and back. Pause twice on the way and twice back for AMRAP merkins – 60 second, 60 seconds, 40 seconds, 12 reps. At top AMRAP merkins while partner sprints around top of Lover’s Circle.

Mary: 50 count flutterkicks.

Doctor’s Orders: That was a lot of coupon carrying. 5 minutes as needed stretching in order to loosen up whatever ails you. You deserve it after all that coupon carrying.

Doesn’t look like much on paper, but the heat and distance ran really snuck up on you.

Men, it was a pleasure to lead you.

SYITG

Blue Mule OUT

Bomber 12 July 2019 – 2100 Army Pull-Ups and Road Work

PAX: Bicentennial man, Hi-Viz, Bad Boy, Dewey Decimal, Firefox, Pumpkin Spice, Porcelain, Slater, Crablegs, Twin Peaks, Hambone, Lemon, Crawlspace, Toothless, Rightsaid, Trapper Keeper, Princess Aurora, Duplex, T-Cell, Tiny Dancer, Blue Mule (QIC)

Gloom Factor: Basically zero. Sun was up. Heat was obvious. Humidity was obnoxious.

Warm-O-Rama: Mosey short distance to the community center. Arm circles, side straddle hops, squats, and other nice and easy exercises to get loose.

Thang One: Group into threes. Goal = 100 Army pull-ups, which basically means a pull-up where your knees touch your elbows. One PAX does a set of pull-ups while one PAX does squats while one PAX runs one lap around the community center. When that runner gets back everyone flapjack. Rinse and repeat until everyone has a good faith chance to hit 100 – basically 6 rounds.

Thang Two: Road work. Run as a group around the golf course. Stop once for 20 sit-ups, once for 15 burpees, once for 1 minute squats, and once for 20 slow merkins.

Mary: Flutterkicks, hello dollies, jane fondas, and Homer to Marge.

Doesn’t look like much on paper, but the heat and distance ran really snuck up on you.

Men, it was a pleasure to lead you.

SYITG

Blue Mule OUT

24 PAX in Attendance : Nimbus 1500, Staples, TVG, 3rd Degree, Old Hickory, Show Me, Ulysses, Topper, Double Bird, Tebow, Piccolo, Barney, Spartan (HTH????), Mr. Opus, Numb Tucks aka “Onion”, FNG “Freud”, Hush Puppy, FNG “Guack”, Manscape, (TH???), Mic Drop, IGeezy, Mu-dadgum-Fasa…, Professor X,  YHC Kermit on Q.

Pre-party…. 

Led by 3D…. we started off with a Bear Crawl, 1 MILE… after the Bear Crawl, we Crawl Beared back, but we increased it to 2.5 miles. It was pretty easy. Most of us were feeling pretty good, so after that we did some sidewinders up and down the bleachers. MOT, Hand Stand… Prof X beat us all, even though N-15 was able to complete it with one hand, P-X still won… go figure. We did a quick mosey to under the bleachers where we completed 10 pull ups, however, we did them without using our arms. 3D over achieved and did 15, as usual. Since we didn’t do enough BC’s and CB’s on the front end we decided to Bear Brawl the remaining time. At that point, my arm actually fell off, I was still able to beat 3D, but N-15 beat both of us, he actually completed the entire routine blind folded and drunk…. story of my life.

In reality we actually did

Bear Crawl – Crawl Bears 10-20-30-40-50

(3D and Numbtucks smelled like onions)

Side Winders on the Bleachers

10 Pull-ups

Bear Brawl 10-20-30-40-50

Nobody was actually drunk… I think.

Attendees were 3D, N-15, YHC (KermiT), P-X for an undisclosed amount of time….

Medic: A variation of several PAX request. Great playlist fellas, except that no one could actually hear it unless you were in the middle of the field and I got stuck listening to frikkin ABBA,… thanks Tebow…

6:00a.m. starts with a quick intro, the fine print details.

WarmUps :

GMs OYO

SSH’s IC 20x (3D and Numbtucks kept sniffing each other)

Thang (4 Square)….

4 Square is pretty basic…..

But for real.

It was super complicated…. and to complicate it even further, my dadgum instructions didn’t print. So we were stuck with two print off’s, when I needed 4……

Even though we were low on instructions Old Hickory, TV Geezy, Mic Drop, & KermiT CoQ’d/Team Lead each group.

So the 4 Square was very similar to the previous 4 Square pictured below. However the MoT was Sprints to midfield, and (Numbtucks stunk) the CoQ/Team Lead could audible MoT at any given time. Also qty’s changed for the following:

WWI 25x

Summers 50x

Starfish 25x

American Hammer 50x

Abyss Merkin 50x or 25x (Depends on whether or not you were in fragrant range of 3D or Numb Tucks…)

Bench Press 40x (3D had an awful stench)

Flutter Kicks 50x

Baby Crunches 75x

Side Dips 25x

Dwarf Kicks 25x

It was pretty cordial. Just ask Freud. —-Merlot anyone?—-

We wrapped it up and sealed it with a quick lap around the track with some good ol’ fashion GM OYO, Tebow Stretches, Cherry Pickers (or maybe that was at the beginning), and some Willie’s. (Numb Tucks and 3D both were found in a remote location, both very stenchie…)

Post Party – 

Led by no one-

Take my frikkin coupons back to Big Blue.

There were a lot, and several PAX helped.

Other News-

NumbTucks Stinks

3D Stinks

T-Claps to Mr. Opus for pulling two FNG’s Guack & Freud. Good job bro!!!!!

• 2nd F opportunity:

Netflix meal train, check Slack for deets.

• 3rd F opportunity:

Double Bird’s son baptized this week, praise, glory, and honor to Jesus.

LMP blood work, again, check slack for the debts on the bone marrow biopsy.

Meghann Porter and her two daughters.

Thanks gents, I had a great time leading HIM’s

Peace out!

-Kermit