Tag: backblast

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Stronghold – 1/19/23 – If Help = Needed Then Ask

Gloom: Yes. Good
PAX: 42!
F3: Decaf, Moneyshot, Hacker. Knuckles (FNG), Young Pawn, Skeet, Esposa, Shocker, Rocket Mortgage, Monster Biscuit, Import, Cowboy, Bagger Vance, Winger, Grey Album, Grape, Black Lung, Chunks, Red Skull (AOQ), Michelin Man, Young and Restless, Blue Mule, Shoota, Red Tees, YHC

4:13: Pinky, Master Chief, Squidward, Thing 1, T-retch, Jazz Hands, Comeback, Mindset, Plumb Line, The Bus, Chef Yo, Zorro, Potluck, Contractor, Red Shark, Bolt

5.30: Disclaimer. Mosey in a big loop around to Basketball court
Warmarama:
SSH’s
IW’s
HB’s
BAC’s
Air Press
Seal Clap

Thang:
Partner up. 4:13er grabs coupon. 4:13er must ask for help if he wants his partner to take the coupon.
Mosey to Auditorium loop

Heavy Dora (Dora with blocks): 100 OH’s, 200 Squats, 300 LBC’s

Mosey to Big Parking Lot
Sprint Parking Lot x2

Mosey to StartEx
SSH’s until everyone in

COT: What you focus on will appear bigger than everything else to you. When you’re tired, and don’t want to keep going because things are hard, don’t think about those things. Keep your mind on better things, and the problems will seem smaller.
Pray for these men as they go through this challenge. Pray every single one of them has the courage and fortitude to make it through.It was an honor and a privilege to lead this morning. Thanks to Moneyshot and Green Machine for converging, and for everyone out there who’s happy that Stronghold is back in session.
Detective Pikachu out.

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Rocky & The Rockettes

3/7/19

15 PAX made it out this morning, in what I hope is one of the last twenty something degree mornings of the year.

PAX: Nimbus1750, 3rdDegree, Tebow, Inspector Gadget, Kermit, Netflix, Stats, Sterno, Hot n Ready, Staples, Typo+, OldHickory, ShowMe, (shoulda done this earlier, now I don’t remember)

Warmup – delayed Capri lap due to technical difficulties. We tried out some new “Boxer Jacks” and a pretend jump rope progression.

Rocky I & II
-Mosey around the ballpark to the snack shack.
-50 Frog hops in to 50 Duckwalk steps X 4-5 depending on how long your duck stride was.
-50 Alternating “one arm” merkins with a clap merkin at the end. Each down counted as one
-Split into 2 groups    (Swap)                                                                                                                         Group A: 25 Bulgarian Split Squats (Each Leg)                                                                       Group B: 25 “One Arm” pullups…or at least they would’ve been if it wasn’t             so slick (seriously, that was the only thing preventing one arm pullups!)

Rocky III
-Partner up for the Apollo beach run (ie. jog around the 1/3 mile track with a partner and race to the finish line from the bench by the bridge)…then hug it out

Rocky IV
-Snowy Sled Pull (Push…cause a pull would’ve been awkward…like if you had hung under a dude before over the bridge…not saying I ever did that)
PAX 1 bear crawl drives PAX 2 while  PAX 2 pushes against PAX 1s                           shoulders.  Down and back 3 times, alternating Alternating drivers.                    -50 Hanging leg lifts off the bench, not quote the dragon flag I was hoping for…

 

I’m sure I’m missing a post party and other things, but Yo F3 PAX, I DID IT!

Oh yeah, I think we finished with some more boxing jacks upon Sterno’s request.

 

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Nimbus’ Favorite Thangs

7 PAX out this morning in the low 20s for Nimbus’ list of Favorite Thangs!

PAX: Stats, Altidore, Tebow, Ragdoll, Sterno, Creeper & Nimbus1500

Warm-Up:

  • SSH x25
  • Tempo Squats x20
  • Big Arm Circles OYO (definitely needed before the sequence below)
  • Toy Soliders x10ish each leg OYO

The List

Thang Combo #1

Quick Mosey to the swing set for our partner swap Burpups (Prairie Grass Pullups for those of you who took the journey on the Oregon Trail pt. 2) and HipDips.  With 5 sets of 5, each PAX completed 25 Burpups and as many HipDips they could squeeze in while their partner was on the pull up bar.

Thang Combo #2

Mosey to the Snack Shack for some wall work.  In pairs, one PAX would run to the trees and back while the other PAX would do the wall exercise until the runner returned.  We did three rounds, 1st Wall Walkups, 2nd Balls to the Wall (lotta balls in my workouts lately?), 3rd Donkey Kicks.

Thang #3

Indian run from the snack shack to the bridge, where we did one lap of partner carries.  Each PAX rotated in as needed to complete the lap.

Thang #4

Since we were there and we hadn’t had enough shoulders yet, we Crawl Bear’d the bridge and Bear Crawled back.

Mosey back to launch

Mary:

Quick mary with 3 mins remaining, but we got in some new flavors of planks I’ve been experimenting with…from my wife’s Barre classes:).  They have dumb names at Barre, so I’ll call the first one, “The Hillbilly Plank”.  We completed 20ish of those and then knocked out 10 “Push Planks” (name is in review).

Like most of my Qs, I had a lot more favorites to share, but didn’t have enough time.  A sequel is likely…

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Soggy Balls

13 PAX this soggy/cold morning for a little diddy I learned Down Range.  #TheBallSack

Pre-Party: NumbTucks & Nimbus1500 – 1hr Speed Ruck

PAX: NumbTucks, Inspector Gadget, Stats, Altidore, Soccer Mom, Tebow, Gaylord Focker, FNG (Abby), Staples, Kermit, Typo Positive, Creeper & Nimbus1500

Warm-Up/Disclaimer:

  • Tempo Merkins IC x 10
  • Windmills IC x 20
  • LBAC Backwards/Forwards x 20
  • Mosey around the parking lot
  • Jump Squats x 10

The Thang:

In my sack, there were 21 balls.  Each ball had a number and mode of transportation written on them.  There was one 5 ball (that we never found), with the rest numbered between 10 and 30.  The mode’s of transportation available were Bear Crawl, Crawl Bear, Right Leg Hop, Left Leg Hop, Broad Jump (which we never found…thank goodness) & Crab Walk.

Each PAX got a shot at my balls.  One at a time, they’d call an exercise, pull a ball from my sack and huck it as far as possible…most times (Typo and NumbTucks are on probation).  We’d then use the mode of transportation listed and once we made it to the ball, we’d do the exercise the thrower selected in the quality reflected on the ball.

I might miss one or two, but we got in some:

  • SSH
  • WWI
  • Merkins
  • Iron Hulk Modified (1:4 Merkins/OverHead Press)
  • Burpees
  • Double Shot of Jack Burpees
  • Lunges
  • American Hammers
  • Swats
  • Lt. Dan’s
  • Mountain Climber Merkins
  • Missing one, someone help me out if you remember.

The mumble chatter was everything I’d hoped for.  We burned through our time allotted and went strait to the count and nameorama.  Welcome to our FNG (Abby)!

Post Party: 15 DIDs

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We Got Knocked Down But We Got Up Again

8 Pax showed up to get better in the gloom at the Skunk. PAX:Proton, OTP (Off The Premise; FNG Aarron Oaks), DriveTime (FNG: Carlos Castilleja), Life Champ, Razor, Cathy, Enfuego, and Cowboy YHC.

YHC came in a little hot as some last minute recon was needed to verify that Q elements were gonna work. With new faces the expectation to go by the book is stepped up, so Proper Disclaimer, Proper Count, and Proper Intensity were in the Q’s head.

WOR: Mosey around the parking lot with dipsy doodles, backwards, sides, etc.
Circle and the following IC
SSH x30, IW, HB, GM, LBAC, BigAC, Seal claps exch x 15
10 Slow & low merkins
10 Plaits (slow Suzanne Sommers Squats)
10 Plats (squat, hold at the down and IC) Feel the Burn! – Impressive we all made it.

Thang
The a brief mosey to the front of the school by the produce stand for some Chumbawamba! Tubthumping. We all got knocked down and we got up again. About 3:30 min of it in fact.

Then a mosey to the Lipscomb parking garage. Brief stop along the way for 20 dips 20 Carolina Dry Docs – rinse and Repeat.
Continue on to the Parking Garage

In the stairwell.
Hop up stairs
Merkins x as many steps as you hopped at the landing and at the top
Run down parking garage to stairs at the opposite end.
Out the door and back to the original stairs. All that for 3 rounds
7s at the hill Burpees at the bottom and Peter Parkers at the top.
Crawl Bear the 1st and the last trip up the hill
Indian Lunge Run – Lunges in a line with Indian Run Style rotation
To the Corner of Granny White and Shackleford
Half Sprint back stopping at our wall along the way for another set of Dips and Carolinas
Round back of the school and Sprint (AYG) to the home parking lot.

It was time, Count off, Name-o-rama, FNG naming, BOM

Cowboy

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Titan – 07.25.18 – “Run, Run, Rudolph”

17 PAX including one Willy Loman from COLA and one FNG posted for Christmas in July Co-VQ delivered by Santa Crab and PA the Late-Ass Reindeer.

QIC: Crablegs/Princess Aurora

PAX: Frequency, Hi-Viz, T-Cell, Eldrick (COLA), FNG Fetch, Porcelain, Rocket League, Harvey Updyke, ABC, Third Person, Blue Mule, En Fuego, Keep the Change, BnB, Reveille

Quick story: YHC had his alarm set for 4:30 per usual and had promised Crablegs to be there by 5:20 to finalize the “bag of toys” being delivered. Well, much to my surprise, I wake up, notice it being lighter than usual, and roll over to see it’s 5:23. Apparently my volume was basically 1 decibel above mute (probably from watching Instagram vids in bed). Good thing Viz still had his phone when I texted as he led the PAX on the mosey and warm-o-rama.

THE THANG:

Little fuzzy on the details here as I arrived at 5:36, but there was some running and a COP involved. Only I didn’t hear that the COP part and made a fool of myself when I circled the PAX up once again. I took the opportunity to shame myself for my tardiness.

Handed over the reins(!) to Crablegs where he explained Christmas in July and reminded us that we have 5 months to do our shopping. Then it was over to the Hill of Sisyphus for a doozy of an acronym to work through: S.A.N.T.A., each letter corresponding to the mode of transportation up the hill. Plank and wait for six each of the first 4 rounds. Elf Jacks after the final round.

  • S – San Antonio Shuffle (L Lunge, R Lunge, Merkin, Plank Jack)
  • A – Alligator Crawl
  • N – Nadal (creative license on the baseline-to-baseline sprints) x 2
  • T – Traveling Burpees
  • A – Ape Crawl (Bear Crawl with your hips up and legs straight)

Back to me with just enough time to share my gift of C.O.A.L. with the PAX:

  • Crunchy Frogs x 25 IC
  • “O’s” (making circles with legs extended, feet together) x 12 CC, 12 CCW
  • American Hammers x 12 IC
  • Leg Raises x 15 IC

COT/BOM

MOLESKINE:

  • I’ve said enough already, so I’ll keep it brief. While I hated being late, I was glad to know that any one of the guys could’ve taken over if I hadn’t texted Hi-Viz. Tclaps to him and to you all.
  • Welcome FNG Paul Barnett aka Fetch! He’s from Natchez, MS, a Bulldog fan (the maroon kind), and works in supply chain management for Mars Petcare. Apparently he’s been following us on social media for a couple of years but has been afraid to ask us out.
  • Also glad to have Eldrick joining us from COLA. He’s a Clemson Tiger, so he’s welcome back anytime at all.
  • Awesome job by Crablegs today. He’ll be Qing all by himself before we know it. Who’s next!?

BULLHORN:

  • Big thanks to all those who rucked and donated for the TN CAN RUCK this past weekend. It was an awesome event, and we will do it again soon.
  • 4:13 Strong is back in the rotation. With 10 guys in this class, let’s make sure we get enough of our own out there to have 1-to-1 opportunities with them.
  • Third Person’s last hurrah is tomorrow morning at Bomber. Show up (assuming you’re reading this at 10:20 pm).

PA out.

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1776 – Detention – 7/2/18

PAX: Accounts Receivable, CCR, Floppy Disk, PSL, Dine N Dash, Frugal MacDoogal, Capslock, Grisham, Frogger, Edible Arrangement, Dr Smart, Too Tall, Reefer, Hollowback Girl, Dilly Dilly, Big Perm

CONDITIONS: Perfect for sweating

16 PAX resisted the fart sack this first morning of a holiday week…

WOR:
5 Burpees
Jog around the bus loop – wave to police officer parked at bottom of hill
DISCLAIMER
Side Straddle Hops (20 count)
Hop Kicks (20 count)
Seal Claps (10 count)
Squats (10 count)
Willie Mays Hayes (10 count)

THANG:

Indian Run around neighborhood loop
Mosey to top of hill by swing set
11s (Hand Release Merkins at bottom of hill / Pull Ups at top of hill – Jog in between)
(Due to Q’s mis-judgment of time we completed about 7 of the 11)
Mosey to hand rails for some Independance Day inspired Rows (17), WW1s (7), and Burpees (6) – Rinse and repeat for a total of 4 sets.
Mosey to parking long for Mary

MARY: (round robbin of PAX favorite ab exercises)
Flutter Kicks (20 count)
Froggers (20 count)
Mountain Climbers (20 count)
LBCs (15 count)
Squats (10 count)
Freddie Mercs (15 count)
Mariahs (20 count)
American Hammers (20 count)
Feet To The Sky (not sure of actual name) (10 count)
One Legged Table Top Thrusters (not sure of actual name) (20 count)
Box Cutters (20 count)

COT:

Team Job 4th of July Extravaganza. (https://www.eventbrite.com/e/team-job-4th-of-july-extravaganza-tickets-47214304255)
4th of July convergence at Titan. Two-hour Co-Q.
1st Friday lunch this week. Stay tuned for possible location change.

Nice work gents,
Accounts Receiveable

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That Sucked – Westeros 6/11/18

13 Pax at Westeros this morning

QIC – Reveille

Pax – Bad Boy, Third Person, Trapper Keeper, Hawkeye, Crawfish, Blue Mule, The Baptist, Porcelain, En Fuego, Right Said, Crab legs, and

Light mosey to the drop-off pad for WOR

  • x10 Windmills
  • x10 Bat Wings
  • x10 Merkins IC
  • x10 Imperial Walkers

Mosey to the soft, dewy grass for the “My daughter called me fat” workout

  • Circuit 1 (5 rounds)
    • x15 Shoulder Taps
    • x10 Merkins IC
    • x10 Merkins OYO fast as possible
    • rest
  • x10 8-count pushups
  • 7 rounds of “Lizzies” (burpees done like Liz Llorente)
    • 1 min on
    • 30 sec rest
  • Circuit 2 (2 rounds)
    • x20 Squats
    • x20 Jump Tucks
    • x20 Lunges
    • x20 Plank Jacks
  • Crowd Surfing!

Mule-paced mosey to AO to end with strecthing

Few notes: Tuesday 6-19 there’s an 8:00 pm meetup to send off 3 of our pax. Brew ruck registration is live. See Princess Aurora for details. Keep En Fuego’s wife in your prayers as she goes in for an outpatient procedure.

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Bomber – 05.11.18 – “Friendly Friday”

QIC: Princess Aurora

The PAX: T-Cell, Third Person, Reveille, Porcelain, Vector, Ebola, Cat Scratch Fever, Famine (FNG), Stevie Ray (WD, Chapel Hill), Hambone, Hawkeye, Mickey Mouse, Gables (FNG), The Baptist, Lemon, Binary, Lunch Lady, Right Said, En Fuego, The Jeweler

Today was the inaugural Friendly Friday in F3 Nashville, and the PAX were out in full force as 21 descended upon Bomber for a beatdown suitable for all abilities.

THE THANG:

After a mosey around the parking lots along with some agility drills, it was time for the COP, disclaimer, and a brief intro to F3:

  • SSH x 20
  • Squats x 20
  • WMH x 16
  • Merkins x 10
  • LBAC F/R x 15

First F: If we don’t take care of our equipment what use will it be for good? As leaders, we need to better ourselves in order to have lasting impact on our communities. So let’s better ourselves with 11s (scaled to abilities as promised)

  • Charlie: Merkins on Knees, Quarter squats (?)
  • Bravo: Merkins, Squats
  • Alpha: Hand Release Merkins, Jump Squats

Mosey down to the lower lot.

Second F: Leaders need others to teach, others to learn from, and others to both hold accountable and be held accountable by. So grab a buddy, and line up across the curbs.

  • Round 1: P1 bear crawls across parking lot while P2 performs Merkins. When P1 reaches other side, he performs Merkins while P2 bear crawls to him. Repeat going back to start but with Clerkins.
  • Round 2: P1 crawl bears across lot while P2 performs Lt Dans. When P1 reaches other side, he performs Clerkins while P2 crawl bears to him. Repeat going back to start but with Jumping Lunges aka Iron Mikes. Bravo and Charlie are Lunge Walk and Mosey, respectively.

Now form two lines with partners lining up next to each other, and commence Double Applesauce (two-man Indian Run) out of the park and down Murphy. Halt when everybody’s gone once, and reverse it back the way we came.

Quick mosey to the playground and form four groups of five. Group 1 picks an exercise for the rest of the PAX to complete while, as a team, they knock out 75 pull-ups. Rotate until all groups have gone.

Mosey back to start, incline plank on the wall to wait for 6, and then 10 Irkins in cadence to close it out.

Third F: Leaders without virtue are dangerous people, so some sort of belief system founded upon faith in something outside of yourself is imperative to have positive impact in our communities. Whether it’s the teachings of Jesus Christ, the Four Noble Truths of Buddhism, or just the Golden Rule, we need to live third.

COT/BOM.

MOLESKINE:

  • It was a treat to see some faces I had not seen in a while. Binary, The Baptist, Lemon, and The Jeweler: please don’t be strangers.
  • Welcome to Kevin Dee aka Famine! He is a doctor and assistant professor at Vanderbilt in the infectious diseases division. It’s fitting that these guys in infectious diseases are really spreading F3 amongst their peers. That’s 6 ID guys who’ve been named by my count!
  • Welcome to Anderson Green aka Gables! He is a Sumner County native and works in commercial real estate. Thankfully, he did not defriend YHC after bugging him for weeks to come to a workout. The allure of a friendly workout was too much to pass up! Friendly Friday success!
  • Worth noting is that The Jeweler, while absent, has not lost a bit of fitness.

BULLHORN:

  • Memorial Day Convergence with F3 Franklin at Concord Rd YMCA. Expect Murph.
  • Due to some conflicting events, I’m working on a new date for the Brew Ruck, but it’s looking like 6/30 or 7/7. Will report as soon as finalized!
  • 9/15 will be a very special Stonewall as we celebrate our 4th anniversary.  Get it on your calendar now.
  • And while your calendar is out, go ahead and mark 9/22 for a one-time CSAUP. More details will be revealed in the coming months, but you won’t want to miss.

Men, it’s always a pleasure to lead and be led by you. Thank you.

PA out.

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Westeros – 12.11.17 – “MONSTER”

QIC: Princess Aurora

PAX:  Megatron, Porcelain, Right Said, Butch Please

5 brave souls posted at Westeros to do battle with the MONSTER.

Having sent out the message that there would be a 10 Manmaker penalty for showing up in long sleeves, it was apparent that neither Porcelain nor Megatron saw that message. That, or they just didn’t care. Since we couldn’t just watch them, the rest of us held People’s Chair while they paid their dues.

THE THANG

Quick mosey down Elmington over to the gym entrance for COP. All exercises IC

  • SSH x 20
  • Squats x 20
  • LBAC x 15 F w/ 20 second hold
  • Overhead Press x 20
  • LBAC x 15 R w/ 20 second hold
  • WMH x 16
  • Merkins x 10

Mosey over to the main entrance for West End Middle to explain today’s torture: The MONSTER. 100 reps of the following exercises, and exercises may not be partitioned. Oh, and 5 Burpees EMOM.

  • Merkins
  • Overhead Lunges (which turned into hands on top of head lunges)
  • Newton’s Cradle
  • Smurf Jacks
  • Turkish Sit-up (similar to Get-up. Legs flat and arms above your head like a bench press. Sit up keeping your arms perpendicular to the ground, and return.)
  • Extenders (Like a Reverse Crunch, but it starts with an E.)
  • Rosalitas

COT/BOM

MOLESKINE:

Great work by all. This thing was tough. YHC was on his 39th rep of Rosalitas when time was up, and everybody else had at least gotten into the Extenders. Next time (yes, next time), we will reserve at least 40 minutes as I believe we started the routine with 33 remaining. That also means we did 165 Burpees in the middle of all that mess.

BULLHORN:

YHC will be taking the reins for another special New Year’s Day workout. Details still to come, but you should definitely mark your calendars. No George Michael this year, I promise.

PA out.