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Shop Till You Drop aka Ship Till You Drip

QIC– T-Cell

PAX- Big Stick, Foxtrot, Too Tall, Pop a Lock, Backlash, Boone’s Farm, Lumberg, Yoga, Tampa Libra, Olan Mills, Vera Wang, Double Check, Umbrella, Offshore

Conditions: Cold. But above 30. Anything above 30 is fine. Shorts weather.

Quick mosey to the top of the garage for some COP.  Upon arrival, Big Stick and FTTAL came dashing through the door. Quick COP – SSH X 20, GM X 20, Willie Mays Hays X 20, Merkins X 10, Little Baby AC X 20.

Mosey back down. At that point we were joined by 3 additional PAX for the main event.

The Thang:

Shopping along the commerce route in the newly renovated shopping area was the theme.  Before any Christmas, need to get your bank in order. There was a 25 burpee buy-in at the ATM to start.

The circuit then consisted with a set of 25 salad squats at Chopt, mosey down to Puffy Muffin for a mid-shopping snack and worked it off with 25 WWI sit-up., picked up some boxes at FedEX with 25 box jumps (step up modification for some, high wall), and we finished the shopping with 25 Mountain Climbers at REI. Like any good shopping experience, we needed to make a lap through the parking lot, so we looped up and around after the circuit.

The next round was a rinse and repeat, but some items were returned. So we skipped the Salad Squats and proceeded with previous route. Same thing next round minus WWI, and so on until all items were returned. For the sake of time, we did take an Uber on the last trip and saved ourselves the parking lot nightmare.

Some quick Mary while the PAX completed and then a mosey back to the start.

Bullhorn: Great to have so many opps to give back during this season. See below for just a few. A great reminder that this is MORE than a workout group. 

  1. Let’s make Friday’s Leadership Luncheon on a priority. Tclaps to Umbrella for arranging. Should be a great day. Don’t let cost be a prohibitive factor and please invite non-F3 guys who may be interested. Info on Slack.
  2. Tampa Libra is collecting toys for YES. Great ministry and gives back to inner city kids. See Slack or Tampa for info. Decision was made that anyone who didn’t bring a toy by next week would have 10 burpee penalty. Info on Slack or see Tampa.
  3. Bagger and PA are involved in an event on Monday at the Rescue Mission in which mentors/sons are needed for gift giving at the Nashville Rescue Mission. At last glance, needed 3 more men. Info on Slack or see Tampa.

 

 

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The (Sir E) Strangler

15 PAX made the right decision:

Bagger Vance, Floppy Disc, Donuts, PSL, Dilly Dilly, Black Widow, Boy Band, Funyuns, Big Bang, Blood Clot, White Russian, Edible Arrangements, Razorback, Caps Lock, QIC The (Scranton) Strangler

Warm Up

Short Mosey/ 12 Good Mornings/ 20 SSH/ 12 Baby Arm Circles/ 12 Reverse Baby Arm Circles/ 12 Overhead Presses/ 12 Willy Mays Hays/ Sets of 10, 9, 8, 7, 6, 5 Hand Release Merkins

Partner off 1’s and 2’s

Thang 1:

One partner will run to Marchant Drive and back – while the other will knock out the following sequenced workout:

100 Squats

100 Merkins

100 Mountain Climbers

100 Split Leg Squats

Thang 2: In no particular order

A lot of squats/ Pause Squats

A lot of Merkins/Hand Release Merkins

1 set of Bear Crawls

2 Sets of Walking Lunges Across the parking lot

Multiple Indian Runs around the church

Numerous Sprints

Zero (0) Burpees

Teaser Marry

20 WWI’s

20 Count Flutter Kicks

Thang 3:

More Indian Runs/ Additional Merkins/ and more Squats

Marry X2

Good Mornings

Announcements:

-New AO at the Concord Road YMCA (Titled “Slamboots?” By Dmish) Will be a 4:45 to 6 AM workout of a Slamberry/Smokeboots themed mix.

-Everyone please check out the YES Christmas Store. It is a great opportunity to give to the community and those less fortunate in order to provide a Christmas meal/presents to various families. Check out Slack or reach out to Tampalibra for more information.

-12th man leadership/first Friday lunch this Friday at Richland Country Club (11:30 AM). RSVP to Umbrella no later than this Thursday. Tickets are $20. See slack for more details.

Thank you all,

The (Scranton) Strangler

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Broken Wheel Pyramid 11s

21 PAX endured mid 30s temperatures in an extra oppressive gloom to work out this morning.

PAX: Numbtucks, Mic Drop, Nimbus 1500, Sterno, Rag Doll, Altidore, Barney Fivel, Woody, Tebow, Soccer Mom, Netflix, Show Me, Creeper, Gaylord Focker, Jason Bell (FNG) know known as “Kermit”, Cheese Whiz, TV Guide, 3rd Degree, Inspector Gadget, Typo +, Stats (QIC)

Disclaimer

Warmup:

Mosey around parking lot

Baby Arm Circles X20 IC

Reverse Baby Arm Circles X20 IC

Side Straddle Hops X20 IC

Round of Good Mornings, Willy Mays Hayes and Cherry Pickers OYO

Thang 1: Bataan Death March

PAX ran in a straight line last in line dropped for three Burpees. Caught back up with the last PAX and tagged him out for a his three Burpees proceeded to front of the line. We proceeded until everyone had the chance to do Burpees and lead the group. Appx .75-.8 of a mile.

2nd Thang: 11s Pyramid 

Pax lined up in the parking lot for 10 Atomic Merkins, Bear Crawled to a middle line for 1 War Hammer (a WW1 with an American Hammer at the top) Crawl Bear to a third line for 10 Plank Jacks. Pax then Bear Crawl to the middle line for one more War Hammer, Crawl Bear to first line for 9 Atomic Merkins, Bear Crawl to the middle line for 2 War Hammers, Crawl Bear to the third line for 9 Plank Jacks and repeat lowering reps at the first and third line increasing reps at the second line. We called this as finished after about 20 minutes.

Mary (Sally):

PAX did the Sally squat challenge.

-Sign up for the Christmas party December 7th.

– Through this season take time to slow down from all the running and remember the meaning of Christmas. “Long lay the world in sin and error pining, til he appeared and the soul felt its worth”

– Keep Spicoli in your thoughts as he walks through his illness.

– Remember Rag Doll and his family during this time.

-Prayers continue for Little Miss Piggy and his family.

Stats out!

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Partner Work

When: 12-3-18

PAX:  Accounts Receivable, CCR, CAPSLOCK, Dine-n-Dash, Dr. Smartt, Dupree, Big Perm, PSL, Ludwig, Tampa Libre, Boy Band, Too Tall, White Russian, Gaylord Focker, Lumberg, Bagger Vance, Edible Arrangement (QIC)

Warm Up:
Mosey around the AO
SSH x 20
GMornings x 10
BAC x 10
Reverse BAC x 10
Seal claps x 10
Air presses x 10
WMays x 10
Squats x 10
Merkins x 10

The Thang:
Partner 1 – Lap around bball field
Partner 2 – Begin combined 75 burpees/150 merkins/300 squats/400 LBC’s until Partner 1 returns
Rinse and repeat until above completed

Lt. Dangers across parking lot
Lt. Dan back
Suicide across lot

Mary:
Flutter kicks X 30
Hello Dolly x 20
Freddy Mercuries  x 10
Box cutters x 10
Low Plank

BH:
Continued support for Vegemite’s wife following surgery.  Prayers for all those expecting and with little one’s on the way.

Always a pleasure,
EA

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Licking wounds

PAX: Black Widow, Backlash, Offshore, Olan Mills, Umbrella, Funyuns (QIC)

Conditions: 36* clear

6 PAX made the right decision and posted at The Purple Cow this AM. YHC was still feeling blue from the SEC Championship game (I hate Bama and the refs they have on payroll), and really wanted to fartsack and lick my wounds from the gut wrenching defeat of my beloved Bulldogs. Alas, I DRP’d and made it out to Q this beautiful morning.

Mosey from BMS to GWP parking lot for COP:

SSHs x 3OIC, BACsx10IC, SCsx10IC, APsx10IC, RBACsx10IC, GMsx10IC, WMHsx10IC, Merkinsx10IC, MCsx10IC,  Supermansx10IC, ASTsx20IC, Squatsx10IC, BKsx15IC

The Thang:

Line up at end of parking lot. Bear crawl for 4 lines, then switch to crab walk for 4 lines, Repeat sequence till  reach other end of parking lot. Plank for 6

Go back to other end, but crawl bear and walk crab, plank for 6.

Spartan 100: Sprint length of parking lot with 10 merkins at end of spring. We did this every minute on the minute for 10 minutes.

40s: Step-ups and dips at picnic table. 30:10, 25:15, 20:20, 15:25, 10:30

Back to end of parking lot for BC, CW, CB, WC switching every 3 lines to other end.

Mosey with politician mixed in back to BMS for Mary

Mary: 15 8ct body builders, 20 FKs IC, Alabama prom date x 10 IC

COT/BOM

NM: Glad I got out of the fartsack this AM. Always good to be with the PAX. Pleasure to lead. Good work by all.

Bullhorn:

12th man leadership luncheon at RCC this Friday. 11:30, $20 per person. Hit up Umbrella for RSVP and more details.

Praise for Backlash’s father’s MRI coming back negative

Remember MP’s wife Ginny Burton. Brest cancer. Starts chemo this week.

Continue each day to strive to be better. Keep getting after it in all aspects of life.

Funyuns

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The Stormy Seas of Nolensville!!

Peg Leg Workout

In the wet/windy/ stormy gloom of Nolensville 10 PAXS got to work and let the world know there is no such thing as excuses. We picked one leg that was our “injured” leg and got to work. (I needed some company with my broken toe).

PAX: NumbTucks (QIC), Nimbus 1500, Creeper, Gaylord Focker, Mic Drop, Stats, Altidore, Show Me, Little Miss Piggy, Sterno

Warmup:
Up Straddle Hop IC (20)
Squats (15)
Arms Circles (15)
Air Presses (15)
Overhead Claps (15)
Merkins (10)
THANG 1: Boo Boo Bear Crawl Partner
Partner up, and both boo boo bear crawl with one leg to a designated spot in the middle. Once they meet in the middle they perform 10 Bruce Merkins (one leg crossed over the other and clap hands. Boo boo Crawl bear back. 2 Sets. Now that we are nice and warmed up on to THANG 2
THANG 2: Broken Wheel Barrel / One Legged Burppee 
One partner wheel barrels with one leg to designated spit and the each PAX performs 10 one-legged burpees. Switch partners with the wheel barrel back to the start and each perform 9 one-legged burpees. You finish once you get to one-legged burpee (we went down two after 6). Now we are angry let’s move on.

** We ran to the Elementary and halfway did 1 min “wall sit” against the side of the bus.

THANG 3: DIDS With Scorpion Dry Docks
 20 dips, 15 Irkins, 15 Scorpion Docks (Carolina Dry Dock with one leg in the air), 10 Dirkins. We decreased by 5 until every exercise was at 5.
THANG 4: Captain Therkin
(1 bog boy sit up / 4 American Hammers). A ratio of 1:4, we ended up with 8:32; 5 Merkins in between each set
MARY (extended) – TABATA (45 sec / 10 sec break)
Flutter Kicks IC
Hello Dollys
LBCs
American Hammer
Planks High
Plank Low
Freddy Mercuries
Leg Hold 6 inches off the ground
LBCs again
WW1sThats it folks!

– Remember December 7th Christmas Part at 6pm..
– Advent devotion starts today
– Pray for Little Miss Piggy’s wife (had breast cancer last year and looking at more medical procedure this year)

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11/30: Bear Crawl 1-2-3 with a Burpee Ladder Home

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!

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Long Live The Hill – 11/29/2018

PAX: Venus, Red Skull, Too Tall, Frugal MacDoogal, Boy Band, Black Lung, Life Champ, Crablegs

WOR

Brief mosey to the football field followed by SSH, squats, LBAC (f/r) and some air presses.

THANG

We landed at the football field and enjoyed the amazing view from up there. The Thang consisted of a series of ladder type exercises using the goal line

Round 1: Run from goal line to the 10 and 1 burpee. Back to goal line and to the 20 for 2 burpees, repeat to the 50 for 5 burpees

Round 2: Repeat with 2,4,6,8 and 10 burpees on the same lines

Round 3a: Starting at the goal ilne, bearcrawl to the next numbered yard line and do that number of LBCs (10 at the 10, etc) until you get to the 50yd line where we rest with 50 squats.

3b: bearcrawl to the next numbered yardline and do that number of american hammers (40 at the 40, etc).

Round 4: Turning it around

Broad jump to a numbered yard line, do half (0.5) of that number of merkins

5 at the 10, up to 25 at the 50 and back down to 5. Many PAX had to modify this one, YHC with the most modification.

Round 5:

Lunge to a numbered yard line, do half (0.5) of that number of squats

5 at the 10, up to 25 at the 50 and back down to 5.

Mary

Box Cutters x 21

Alabama Prom Date x 20

JLo x 20

LBC x 20

Flutter Kicks x 20

Good Morning x 10

Bullhorn:

12/7 Leadership Luncheon as first Friday.  Richland Country Club at 11:30. Details on Slack.

NMM:

Thanks to the men of #TheHill for their hospitality and allowing me to pay my debt from deleting the slack channel. All out there be sure to practice safe slack. I appreciated the warm welcome, hard work from the PAX and the great scenery in addition to the coffee from Frugal MacDoogal. Will hope to make it back another time soon.

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11.29.18 – Increased Gravity at the Pound

Image result for macarena

Conditions: 37 degrees felt forgiving after the past few mornings. The PAX are thankful for the conditions and the chance to get a good workout!

3rd Degree led the PAX in a pre-party consisting of five pull-ups, five plank jacks, American Hammers and six Iron Mikes on the minute for 10 minutes. Participants included Creeper, Soccer Mom, 3rd Degree, Numbtucks and Cheese Whiz. The pre-party was kind enough to assist Barney in placing the coupons for the Thangs ahead.

14 PAX became one with The Gloom including: 3rd Degree, Soccer Mom, Cheese Whiz, Stats, Pocahontas, Sprinkles, Mic Drop, Inspector Gadget, Creeper, Numbtucks, Tebow, Altidore, Nimbus 1500, and Barney Fievel (QiC).

Disclaimer (non-standard)

Warm up:

After a quick half mile mosey, the PAX performed the following exercises to the cadence of “Here Comes the Hotstepper” by Ini Kamoze in constant motion:

  • Side to side overhead claps
  • Imperial walkers
  • Iron Mikes
  • Squats
  • Slow SSH

We’re nice and toasty for a new Thang!

Thang 1: Calculated Coupons

PAX line up with one large coupon (20 pounds) and one small coupon (5 pounds). A second 5 pound coupon awaits each PAX across the parking lot.

PAX begin with Hair Burners across the parking lot using the 20 pounder. Once there, the 20 pounder is left and the 5 pounder is transported back to the starting position via the crab walk. Finding themselves with two 5 pounders, each PAX cross the parking lot once more via lunges with one coupon in each hand.

Thang 2: Rock Hard Macarena

This is pretty simple. We performed the “Macarena” to the music with a 5 pound coupon in each hand. If anyone felt humiliated, their humiliation was quickly replaced with sore shoulders and arms.

Thang 3: Coupon Dodgeball

20 pounder = 4 points

5 pounder = 1 point

PAX count off into 1’s and 2’s to create two teams. All coupons are placed on the center line. Everything is performed while crab walking. PAX transport coupons back to their team’s line via the crab walk. PAX are able to take back as many coupons as they’re able each attempt. The side with the most points after 5 minutes wins!

Team 2 brought home the W today with a score in the neighborhood of 25-8. Way to show everyone that Team 2 is actually #1, or something.

One more half mile mosey finds us ready for some Mary.

Mary

Circled up for some GM and WMH OYO. 15 seconds of deep breathing closed us out.

Post party consisted of 33 derkins and was attended by 3rd Degree, Barney Fievel, Soccer Mom and Nimbus 1500.

1 Corinthians 1:17 – For Christ did not send me to baptize, but to preach the gospel—not with wisdom and eloquence, lest the cross of Christ be emptied of its power.

Don’t forget about the F3 Christmas Party hosted by Numbtucks!

  • Date: Friday December 7th @ 6pm
  • Location: 601 Mer Rouge Drive
  • Details: Adults only. There are still openings for one dessert, one beverage and two side dishes. RSVP with Numbtucks.

-BF OUT-

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Titan 11.28.2018 – Iditarod/IDIDarod

PAX: T-Cell; Princess Aurora; Rev; Sand Lapper; Blue Mule; Porcelain; Trapper Keeper; Bicentennial Man; Cunning Linguist; Brother at Law (QIC)

10 brave men climbed out of bed this morning, despite their weather app displaying a temperature in the high teens.  Fortunately, the wind was calm and we quickly shook off the chill.

WOR

10 SSH

Mosey, with 15 SSH  speed bump to move all them limbs

Circle up on backside of Parthenon

20 SSH

LBAC x15

Reverse x15

10 low and slow squats

10 GMs

10 WMH

 

THANG

Inspired by Porcelain doing “DID Sprints” a few weeks back, I decided to build a few circuits around DIDs.”

First: DID Sprints x2: 20 dips, 15 incline merks, 10 declines, sprint the ellipse

Mosey to front of Parthenon

Second: Animal Kingdom DIDs: 20 dips, 15 incline merks, 10 declines.  Crab walk length of Parthenon; bear crawl short side of Parthenon (core and SSH for the six); duck walk long side of Parthenon; crawl bear short side of Parthenon.

Mosey to McDonalds Amphiteater (TM).

Third: Elevation DIDs x2: 20 dips, 15 incline merks, 10 declines, then 10 box jumps, 20 step ups.

Mosey to playground with an AMRAP partner pullup finisher.

 

Mosey to statute for Mary

15 J-Lo’s (h/t to CCR for suggesting this one because she can say “I did Arod”)

10 Flutterkicks

10 GMs

 

Always a pleasure to make it out to Titan and see the Westside crew.  Everybody kept up a great pace throughout, which allowed us to get a lot of work in.

 

There were a lot of announcements, many of which I have forgotten, but here goes: First Friday lunch at Richland CC on leadership presented by Umbrella, check slack for details.  Libeery (Beer Library?) some time in December, watch Slack and read Freed to Lead–the F3 bible.  PA is coming up with a winter Ironclad challenge; watch this space.  Cunning Linguist expecting a child (based on my maths) this summer.  Huzzah!

 

Everybody made a hard decision to get out of bed this morning in quite frigid weather to get better today.  Take that attitude with you beyond the workout.  Get it.

 

Many thanks to Mrs. Rev for the cinnamon rolls.  You can really taste the difference between homemade cinnamon rolls (especially the icing) vs. Grands, and I love Grands too!  What a special world.  Grateful.