Tag: Sherlock

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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.

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Songbirds of a Generation

AO: iiipillars
Q: Grape
PAX: Go Fish, Sherlock, gov’t mule, t-cell, Shania, Black Lung, Pep, YumYum, Swiffer, Haggis
FNGs: None
COUNT: 11
CONDITIONS: good

WARMUP: normal

THE THANG: Tabata workout (1 minute on, 15 second rest), 2 rounds with a lap in between each group

SCOTT (staggered merkins, Caroline dry docks, OH press, twist merkins, tricep dips)
STAPP (squats, Turkish getups, Apollo ohnos, prisoner squats, pulse lunge)
CHAD (crunchy frogs, hollow body hold, APD’s, dead bugs)

:grapes:

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Roll the Dice

AO: bomber
Q: Subway
PAX: Sherlock, Firefox, Wet Wipes, DintyMoore, CubCadet, Tim the Toolman, Right Said, Hedwig, Vector, Papa Bear
FNGs: None
COUNT: 12
CONDITIONS: beautiful 63 degrees

WARMUP:
Mosey with coupons for 1/2 the PAX; various stretching, LBACs, Squats

THE THANG:

Buy in of 10 SSHs; next rnd. 10 squats; next rnd. 10 burpees; rinse repeat

Role dice after buy in – number corresponds to Station – at which you do 25 reps of each movement:

Station 1
Merkins
Ranger Merkins
HR Merkins
HL Merkins

Station 2
Curls
CPRs
Rows
Lawnmower pulls

Station 3
Lunges
Squats
Seesaw Lunges
Calf Raises

Station 4
Overhead Press
Taint scrapper
Thruster
Truck drivers

Station 5
American Hammers
Mtn Climbers
Flutter Kicks
BBSUs

Station 6
Chest press
Grave diggers
Side bends
Blockees

Mosey back with coupons

3 minutes of Mary

MOLESKINE:

ANNOUNCEMENTS: brewsday Tuesday

COT: Thank you all for letting me lead! Looking forward to being back soon.

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Field Day

AO: greenmachine
Q: Firefox
PAX: Betty Ford, Shania, moneyshot, Sherlock, Pep, t-cell, Young and Restless, Esposa, Matador, LB, Steam, High Heels
FNGs: None
COUNT: 13
CONDITIONS: Perfectly fine

WARMUP: PAX split up into 2 groups and did a rice bag run twice around the track. We welcomed :downrange: posters from Knoxville Steam and High Heels during the run. t-cell was missing his LBAC.

THE THANG: With the school year coming to a close, in the grand tradition of I Have No Idea Why, we held our very own haphazard Field Day celebration. If you haven’t witnessed or been a part of one of these, everyone gathers and participates in random events. Sometimes there are winners, if you’re into that sort of thing.

Part 1: Partner Races – PAX partnered up, starting at the end zone and raced down to mid-field and back.
– Race 1 – Wheelbarrow (with partners swapping places at mid-field)
– Race 2 – Leap Frog
There were winners! Hurray!

Part 2: Rice Bag Relays – PAX split into 4 groups. 1 member of each team traveled 30 yards and back with the rice bag, handing off to the next member of the team. All others held a plank.
– Race 1 – Run
– Race 2 – Run
– Race 3 – Run
– Race 4 – Broad Jumps (which maybe were more like Bunny Hops)
There was a bit that I did not explain well at all in which a winning team’s cone was pushed back 5 yards as a “reward”… but yeah, we kinda abandoned that part. Also, Pep and t-cell turned this into a contact sport.

Also, some teams won! Some more than others.

Part 3: Rice Bag Relay – Even Ricier
The 4 teams consolidated to two teams and did a zipper relay with the ricebag. PAX got on their six, alternating position so that the person next to you was facing toward you (like teeth in a zipper). 1st team member did a WW1 with the rice bag overhead and passed to the next team member, then ran down to the end of the line. Teams passed the rice bag this way to the 30yd line and back.

Part 4: Wind Screws Everything Up
We attempted to play “Flip the Cone” but, in addition to having one less player, the wind was flipping over any upside-down cone. So, the first round was ended prematurely. We modified to scatter short cones in the middle of a 30x15yd play area. Teams lined up at opposite ends and had to travel to pick up a (single) cone and bring it (a single cone) back to their starting line. We did 2 or 3 rounds of this with bear crawls and another round with murder bunnies.

Part 5: Pick up all the crap I brought

Part 6: Back at Startex, 20 V-ups and 30s of a hollow body hold

MOLESKINE:
– Some poor explaining on my part and some unfortunately windy conditions. But we were flexible and everyone was a good sport. Except that t-cell guy.
– Loved getting to use the big field and track. Hopefully I’ll be invited back to Q again!
– I did not have blue ribbons. Instead we had donut holes. Thanks to Betty Ford for bringing the coffee.

ANNOUNCEMENTS: N/A

COT:
– Matador family health scare
– YHC dealing with workforce reductions on team

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Welcome FNGs

AO: titan
Q: Chunks
PAX: preacherman, Salami, SalPal, Sherlock, Natural Ice, Young and Restless, Papa Bear, Freakonomics, Doublemint (F3 RVA), Hipster, CubCadet, Spinal Tap, Black Lung, DintyMoore, Crawlspace, Pep, Cowbell (DR), Fanny Pack (DR), OJ, Kincade, Carrot Top
FNGs: 3 OJ, Kincade, Carrot Top
COUNT: 22
CONDITIONS: Perfect

WARMUP:

42 SSH = my age!

THE THANG:

The PAX voted and Yacht Rock was the playlist choice.

Pass the speaker run towards Love Circle.

Took a hard right on 29th and headed back to the hill next to the Parthenon.

Count off 1s and 2s. Partner up. Each partner group picked an exercise for the rest of the PAX while they were the timer and ran up and down the hill. Once everyone had a turn as the timer, mosey to the lawn in front of the Parthenon.

Round 1 25% to the other side and 1 burpee and back
Round 2 25% to the other side and 2 burpees and back
Round 3 50% to the other side and 3 burpees and back
Round 4 50% to the other side and 4 burpees and back
Round 5 90% to the other side and 5 burpees and back

Mosey back to startex with a sprint to the finish.

4 Mins of mary left with some up and downs with burpees

Always an honor to lead.

3 FNGs were welcomed to the crew: Carrot Top, OJ, and Kincade

MOLESKINE: 95% of men over 35 will never sprint again. We will not be a part of that statistic.

ANNOUNCEMENTS: Check Slack

COT: Prayed out!

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No Shenanigans Means a Little Shenanigans

AO: bomber
Q: Freakonomics
PAX: CubCadet, Vector, Papa Bear, Crawlspace, Sherlock, Pep, Hedwig
FNGs: None
COUNT: 8
CONDITIONS: damp but not cold

WARMUP: the usual

THE THANG: Rounds of 5 exercises – Merkins, Squats, Carolina Dry Docks, Lunges, Rows (at the playground). Do 12 sets of each, run around the rec center and repeat with 11. Run around, do 10… I got down to reps of 5.

3 minute wall sit.

Superman Y.

6 minutes of mary

MOLESKINE: Can you show up at the end and still be counted. Just ask Crawlspace.

ANNOUNCEMENTS: none

COT: Pep’s Work, praise for Vector’s daughter honoring at graduation, those in Ukraine, and Natural Ice’s finding a new job.