Tag: Sherlock

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1st F Emeritus Still Got It

AO: bomber
Q: Hair Band
PAX: Hedwig, DintyMoore, Matt Kaminski, hambone, Firefox, Sherlock, Pep
FNGs: None
COUNT: 8
CONDITIONS: warm with a side of swamp ass

WARMUP:
50 SSHs
Jog w coupon to community center parking lot
7 blockees or jump-over-your-coupon-burpees every minute on the minute for 10min

THE THANG:
Amrap, alternating sets:
Rows 1min
Goblet squats 1min
Run w coupon to stop sign & back

Shoulder press 1min
Lunges 1min
Run w coupon to stop sign & back

MOLESKINE:
Encouraging HIMs to share with each other

ANNOUNCEMENTS:
CSAUP 50 Miler August 29th-30th

COT:
Celebrations in order for babies on the way, good in-laws, and gratitude for great wives and kids, prayers requested for healthy family members, traveling mercies, and work turmoil

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Blow Out the Candles

AO: bomber
Q: Firefox
PAX: Sherlock, CubCadet, Papa Bear, Pep, Tim the Toolman, Wet Wipes, Black Lung, O-Captain
FNGs: 1 O-Captain
COUNT: 9
CONDITIONS: 85 and Sticky

WARMUP: Short mosey up to clubhouse and back.
– SSH, LBAC, Air Presses

THE THANG:
To celebrate YHC’s birthday, we rolled a red die and a blue die at Startex. 45 reps (each side, if applicable) of the exercise indicated by the red die, 46 reps (each side, if applicable) of the exercise indicated by the blue die. Run up to the stop sign and back, hold a plank for the six. Rinse and repeat. This including the following:
– 45 merkins
– 45 bulgarian split squats (each side)
– 45 dips
– 45 lunges (each side)
– 45 carolina dry docks
– 45 fire hydrants (each side)
– 46 boxcutters
– 46 leg lifts
– 92 american hammers (each side, the only exercise to be rolled twice)
– 46 V-ups
– 46 flutter kicks (each side)

Mosey down to playground.

Conveyer belt of pull-ups. PAX held a plank in a line. First PAX did 1 pull-up, dropped, shifted over one bar and did another pull-up, continuing to shift over one bar at a time until a full circuit of 14 pull-ups was completed. As soon as their was room, the 2nd PAX started. When a PAX finished their 14, they went to the back of the line and held a plank until their turn came up again. Everyone did two full circuits for 28 pull-ups.

Mosey back to Startex. 1 minute hollow body hold.

MOLESKINE:
– How did the conveyer belt work for everyone? Too confusing?
– PAX really stepped up to make O Captain welcome. Welcome, O Captain (My Captain)!

ANNOUNCEMENTS:
– Convergence for July 4
– Night Moves

COT:
– Losses and health issues in Black Lung’s extended family
– Wet Wipes’s Mom’s passing
– YHC’s recent anxiety episodes

Always an honor and a pleasure to lead y’all.

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It’s Too Humid for a Theme

AO: titan
Q: Firefox
PAX: Vector, Papa Bear, CubCadet, DintyMoore, Crawlspace, Salami, Choo Choo, GameStop, Cropduster, Sherlock, Spinal Tap, bluemule, Tim the Toolman, Pep, Right Said, Natural Ice, Downspout, Hacker
FNGs: None
COUNT: 19
CONDITIONS: Like the worst swimming pool ever

WARMUP:
– 10 FLBAC
– 10 RLBAC
– 40 Air Presses
– 15 Moroccan Night Clubs

THE THANG: Mosey to the circle
Part 1: PAX completed the following sequence and ran a lap, held a plank until all in. Performed 3 times.
– 50 LBCs
– 40 Flutterkicks
– 30 American Hammers
– 20 Boxcutters
– 10 V-ups

After 3 rounds, 30 V-ups. Mosey to playground.

Part 2: PAX split into groups of 3. 1 PAX ran around the dance center as the timer. 1 PAX did WW1s. 1 PAX did pull-ups with a leg raise. Everyone ran 3 times. WW1s until last group finished.

Mosey to Startex.

15 WW1s and almost a 60sec Hollow Body Hold.

MOLESKINE:
– Maybe my shortest backblast ever. With my big toe on the mend, I focused on core, keeping jumping and toe-bending activities to a minimum. No burpees or bear crawls to get on CubCadet’s good side. Feedback is always welcome.

ANNOUNCEMENTS:
– Convergence at greenmachine tomorrow for ultimate frisbee and Nantan handoff
– July 4 convergence at handsomizer

COT:
– Everyone shared a word/thought of gratitude. Special mention to Tim the Toolman who is thankful that we are able to support each other and still have reasonable and respectful discourse on topics on which we may disagree. :muscle:

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Grateful

AO: bomber
Q: Focker
PAX: Cream Cheese, Vector, Grape, CubCadet, Right Said, Tim the Toolman, Papa Bear, Sherlock, Firefox, Puzzlah
FNGs: None
COUNT: 11
CONDITIONS: pea soup

WARMUP: short and typical

THE THANG: grab coupons (2 options)
10 merkins, 15 thrusters, 20 merkins, 25 thrusters, 30 merkins
Run a lap
10 thrusters, 15 heel lifts, 20 thrusters, 25 heel lifts, 30 thrusters
Run a lap
10 heel lifts, 15 swings, 20 heel lifts, 25 swings, 30 heel lifts
Run a lap
10 swings, 15 gun shows, 20 swings, 25 gun shows, 30 swings
Run a lap
10 gun shows, 15 merkins, 20 gun shows, 25 merkins, 30 gun shows
Run a lap
Do every exercise to failure for last round

MOLESKINE: A+ playlist ranking by Vector

ANNOUNCEMENTS: convergences on 6/26 and 7/4!

COT: prayers for those who are hurting from loss.
Practices in gratitude
“You either choose to receive the beauty and wonder of this life in the midst of chaos and distress, or you never will.”- Alan noble

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What is a soft commit

AO: titan
Q: Pep
PAX: Cropduster, Right Said, CubCadet, GameStop, Old Maid, Hipster, Good Morning America, Choo Choo (F3 Spring Hill), Young and Restless, Sherlock, Crawlspace, Salami, Chunks, Tim the Toolman, DintyMoore, Papa Bear, Aba-caba(Johnson City)
FNGs: None
COUNT: 18
CONDITIONS: warm and muggy

WARMUP: none

THE THANG:
Rectangle (wrektangle)
– One partner runs the rectangle
– Second partner does slow movement until first partner gets to him
– Slow movements:
– Komodo dragon
– Crabwalk
– Bear crawl
– Lunge
– 7’s
– hand release merican
– Lieutenant Dan

ANNOUNCEMENTS:
– Ragnar run – ask Chunks or Salami for details
– Jul4 convergence at handsomizer
– June 26: nantan hand off at green machine

COT:
Prayers
– salami job
– Middle East peace
– Travel visa for game stop

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Goblet of Ice Trifecta – Round 1- Triforce of Power

AO: titan
Q: Natural Ice
PAX: Chunks, Papa Bear, Cropduster, Sherlock, GameStop, Pep
FNGs: None
COUNT: 7
Conditions: Sweat-soaked and glorious
Warm-O-Rama:
We kicked things off with Side Straddle Hops and a round of dynamic runner’s stretches, which successfully faked out Pep into thinking we were headed for a long run. In reality, I just needed a stretch after too many miles this week. Mission accomplished.

The Thang:
Cinder blocks were retrieved, and we headed to the hill for a devious round of 11s:
– Bottom of the Hill: Blockie Burpees
– Top of the Hill: WWI Sit-Ups
–
But wait—there’s more. Because I’m a glutton for punishment, each trip up or down the hill had its own special challenge:
1. Carry a cinder block
2. Bear crawl up
3. Crawl bear down
4. Crab walk down
5. Lunges uphill
6. Run backward uphill
7. Sprint (plan run)
8. High knees
9. Side shuffle (switch sides halfway)
10. Lieutenant Dan (lunge + squat combo)

We may have gone one minute over time… but the hill demanded it.

Moleskin:
Today marked my 5th year in F3 and the first of three consecutive Qs in the Goblet of Ice Trifecta.

After completeing the the Triforce of Power we have two more lined up:
– Triforce of Wisdom: Thursday at Green Machine
– Triforce of Courage: Friday at Handsomizer

COT:
Prayers lifted for the men of Stronghold walking through the fire tonight.

Announcements:
– 4th of July convergence at Handsomizer – final details TBD
– Upcoming CSAUP involving teams of 5 – details coming soon

SYITG,
Natural Ice

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Graduation

AO: iiipillars
Q: Will Norton
PAX: Grape, Haggis, Go Fish, Baguette, YumYum, princessaurora, Pep, Harbaugh, Shania, Sherlock, gov’t mule, wardas1, LorelaiG
FNGs: None
COUNT: 14
CONDITIONS: humid

WARMUP: SSH

THE THANG: iiiPillars

1. Academic excellence: 8 burpees, 5 pull ups, 30 BBSU’s, rinse and repeat
2. Passion for Christ: 8 dips, 15 flutters, 20 merkins, rinse and repeat
3. Leadership development: relay sprints

Mary and mosey

COT: prayers for Lorelai with his father passing away a couple of weeks ago, prayers for some of the SPCA teachers who are battling cancer, prayers for summer, and others

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Bomber Nostalgia – A Legend Returns

AO: bomber
Q: Vector , t-cell
PAX: Papa Bear, Hedwig, Sherlock, Puzzlah, Grape, Tim the Toolman, Michelin Man, Firefox, CubCadet, DintyMoore, Topps, Steampunk
FNGs: None
COUNT: 14
Firefox arranged another hybrid Q bringing back a Bomber legend, t-cell, to Q . . . along with some other dude. In order to “set the mood,” the playlist focused on the Qs’ guilty pleasure: pop music princesses. That’s right – not a single song prior to 2014. That means no 80s songs or Beatles tunes, Pep. One disclaimer: YHC was struck when reviewing the playlist how many F bombs were dropped by these talented women. C’mon, you don’t need to curse to attain pop superstardom – ask Salt N’ Pepa . . .

CONDITIONS: Nostalgic

WARMUP: t-cell leads in a mosey around the AOQ. There may have been some signs of tears as he recalled the days of princessaurora and Hi-Viz (who??).

THE THANG:
#1: t-cell favorite – parking lot shuffle with escalating exercises of burpees, 2 jump squats, and some merkins. A little bit of mumblechatter about speaker volume and the tawdry subtext of these fine pop tunes.

#2: After being gassed from the shuffle, YHC took over to do DIDs at the startex (another t-cell classic) followed by a partner run around the Rec Center Circle highlighted by more burpees, squats, Iron Mikes, and merkins.

Mary to round it off with my 2.0, Steampunk, brazenly throwing out fingertip merkins as the next exercise. Needless to say, I a) was a proud papa and b) totally modified those buggers.

COT: Words or praise, prayers, and gratitude shared. This was also a celebration of my 2.1’s graduation from St. Cecilia Academy later Friday – she’s her own diva/princess of whom this dad is extremely proud.

Ended with a demand that coffeeteria heads to Dose to keep with the nostalgic spirit as well as the demands of our guest – the way many PAX became salty after that announcement made YHC think t-cell had asked for another round of fingertip merkins. Sheesh . . .

Always great to see F3 Nashville royalty at the Most Respected AO in Nashville. Come back again!

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Dora for everyone

AO: greenmachine
Q: Pep
PAX: Chunks, Cowboy, Grape, moneyshot, Sherlock, Matador, Esposa, Betty Ford, Black Lung
FNGs: None
COUNT: 10
CONDITIONS: cool but wet ground

WARMUP: none

THE THANG:
– dora-ish
– one partner runs in a rectangle (endzone to 50 yard line to sideline to endzone back to sideline)
– while other partner doing a slower movement
– switch when first partner meets second partner
– slower movements:
– komodo dragon
– murder bunnies
– bear crawls
– reversies
– dora:
– exercises:
– 50 mericans
– 100 windshield wipers (each side half)
– 150 fire hydrants (each side half)
– 11’s
– exercises:
– mericans
– squats

COT:
prayers:
– esposa’s wife’s shoulder (going to doctor to find out what to do) prayer for jumping children
– grape’s knee cap (the michelangelo anterior davinci metaclorian tendon is the medical term)
– cowboy’s uncle had a stroke

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Habemas Papam!

AO: titan
Q: SalPal
PAX: Pep, Spinal Tap, Sherlock, Black Lung, DintyMoore, Right Said, Tim the Toolman, Freakonomics, Papa Bear, Squash (someone get this guy on slack!)
FNGs: None
COUNT: 11
CONDITIONS: A little moist.

WARMUP: Two laps around the parking lot.

THE THANG: PAX did dealer’s choice routine while they went up one by one to elect an F3 Pope at the Centennial Conclave, held at the Parthenon. Cardinal Burkrall was elected Pope Bearcrawl I, and in his honor we bearcrawled the length of the Parthenon green and back.

MOLESKINE: I need to work on giving clearer directions.

ANNOUNCEMENTS: Middle TN Convergence, RenFaire, Brewsday in a month.

COT: For Papa Bear’s family friend Nancy that passed unexpectedly, for the Catholic Church as a new pope is elected. For intentions unspoken.