Good Morning Nashville [said like Good Morning Vietnam]!
The Thang:
It all began with a mosey and 20xSide Straddle Hop, 20xGood Morning Nashville (with lots of positive moaning/feedback) and 20xEmperial Walker. The mosey continued down between the ball fields where we found a white board.
Think 12 days of Christmas:
1. Lap
2. Burpees
3. Air Squats
4. Pull Ups
5. Lunges
6. Dollies
7. Merkins
8. Monkey Humpers
9. Lunges
10. Flutters
11. Dips
12. LBC’s
This sucker built. So, one lap and then 2 Burps. Followed by another lap 2 Burps and 3 Air Squats. Followed by another lap 2 Burps, 3 Air Squats, and 4 Pull Ups. I think you get the picture. Once you got to 12, we started to go back down. We moseyed back to the middle school for COP. Did a little Mary (LBC’s) and some more Good Morning Nashville just for Joker – who may or may not have been present for them.
3.6 miles of running with a lot of pain in between.
Those present were: Sweeny Tod, Dollywood, Marge, Jet Fuel, Puddin Pop, Hopper, Prohibition, Jello, Chin Music, Gaffer, Witch Doctor, Lazy Boy, Joker, Floor Slapper, and Smokey
Evidently Geraldo was to Q this morning but was under the weather. Hope he gets better!
Smokey
I don’t know about you all, but I prefer my stretching and suffering in lower light environments, not under light bright enough to accurately gauge just how inflexible I really am. So, we dimmed the lights (plus, the antler chandelier is just cool) and commenced with the commencing. 11 were on hand today, including a few site FNGs, so we made sure they received the proper welcome.
The Thang
Disclaimer
COP:
Main Thang:
COT
Take-out by Tweetsie
Announcements:
Mood Lit Moleskine:
Several faces new to Gumby this morning, mixed in with the regulars. Really glad you joined us and hope you got out of it what you were looking for. With all the running, lifting, and pushing we do day-in and day-out, an active recovery day with stretching is what many of us need.
YHC admits to recycling today’s #weinke from his Q last month. Hope you didn’t mind. It was a good stretch last time, and YHC ran out of time to plan a new one. Besides, one of our goals is to have a few “canned” #weinkes that we can recycle from time to time. Should this one make the list?
The playlist was a quickie, using a “Movie Scores” station from Slacker, which worked out ok for the most part – only one song was skipped (two if you count the Cantina song from Star Wars that was skipped before play began). #EscapefromNY
Thanks for coming out today, and thanks for allowing me to lead. It’s always an honor.
Aye.
P.S. Sign up to Q. It’s not hard, you’re not expected to be a professional, and you get to pick the music! Let Swiss Miss or YHC know if you have any questions.
They showed up by the case this morning at The Maul. Not to be outdone by Alf, and in solidarity for our brother, McGee, burpees were in the mix this morning. After a robust disclaimer and notation that I’m most certainly not a “burpee guy”, we hit the pavement.
The Thing:
10 burpees OYO
Mosey across Elm to the crest of Murderhorn for COP: IW, SSH, Merkins – all in cadence
Mosey down the ‘Horn to the rock pile by the pool. Partner up and grab one rock per pair.
10 burpees OYO
CMIYC – P1 did 7 HR-merkins, while P2 ran with the rock. We snuck out the back door of Thornhill and stopped at several spots along the way.
10 burpees OYO at the corner of Thornhill Club/Meadow Run
10 burpees OYO at the corner of Meadow Run/BCP – continue up BCP towards Elm
10 burpees OYO at the post office on BCP – took the shortcut behind Wells Fargo
10 burpees OYO at Ballantyne Trace/Elm
10 burpees OYO at the top of Murderhorn
10 burpees OYO at the bottom of Murderhorn
10 burpees OYO at the rock pile – drop your rocks
Line up at the bottom of Murderhorn – AYG sprint to the top
Mosey back to the lot
10 burpees OYO to finish
The moleskine:
We got off to a cutesy start at the bottom of the ‘Horn with the CMIYC, but settled into a rhythm by the time we hit BCP. Pretty positive I didn’t do 100 burpees in 2016 collectively – today was real. Big crowd out there and lots of guys I met for the first time. Not many sites have a Murderhorn in their back pocket – it’s always a treat to humble yourself on it when in the neighborhood. Top to bottom, guys were doin’ work out there.
Appreciate the patience early on and the opportunity to lead you fellas this morning. Please keep McGee and his family in your prayers, with the loss of his Mom this week. We’re here for you brother.
Thanks to Squid for the always spot-on takeout.
Peace and luv,
HB
Things to know:
SOB/A51/U-Co/and lots of others are doing the Savage Race in place of the Mud Run this year. Start gathering your 4-man teams now and save the date – May 13th.
By popular demand, your Centurion Backblast goes something like this:
Shortly before dawn broke on the peaceful transition of power, a record number of Pax posted at Centurion. It was Yuge. Overflow parking extended beyond Tower Place. If you heard differently, it was the lying media.
The Thang:
Run a lap around the football field, ending at the parking deck.
SSH x 25
Squat x 20
IW x 20
Partner Up for Catch Me If You Can.
Partner 1 does 5 Burpees while Partner 2 starts a run to the top of the deck. Partner 1 chases 2, flapjack when you catch him, up to top.
Run down stairs and wait for called exercise. Rinse and Repeat CMIYC.
Round 1: Walter N’Diaye. The evil half-brother of Makhtar N’Diaye, plank with your head about 8-10 inches from a wall. Cadence is: Right palm pressed and kept on wall, Left palm pressed and kept on wall, Right hand down, Left hand down. x 15 or so.
CMIYC back to top, run down stairs.
Round 2:People’s Chair, Left leg high, regular, Right leg high, recover.
Balls to Wall, Left hand high, regular, Right hand high, recover.
Audible on CMIYC: Partner 2 does Backwards run, so Partner 1 has a chance to catch him after Burpees.
#YHCcouldn’tcatchJamboree
Round 3:Balls to Wall, walk hands out to plank and back. x 5
CMIYC again, then out to benches.
Partner 1 does Bearcrawl up the ramp, Lunge Walk back to benches while Partner 2 does 10 Step Ups and 10 Derkins, repeating til P1 returns. Flapjack. Rinse and Repeat.
Mary at bottom of deck. Move to avoid cars. Move again back to launch site.
LBC, Freddy Mercury, Dolly, etc.
Moleskin
Cobains for the tardy Backblast. It was an honor to lead this group. 5 Respects, and 2 under 20 YO. Way to bring it out, men.
Everyone was busting it on the deck chases. Jamboree is an absolute beast, Rachel is always leading the charge, Chelms defies Father Time. We have 2 or 3 more on the cusp of Respect as well (Abacus, Pulp Fiction, Paper Jam, I’m looking at you)
I value the camaraderie more than you know. The Fitness is a nice bonus.
SYITG
9pax decided to battle rain or shine , in big puddles and came out strong.
Warm Up – Mosey to parking lot next to the tracks
10 SSH
10 Merkins IC(In cadence)
10 Imperial Walkers
10 Peter Parker IC
10 Parker Peter IC
Run from Johnston Drive to Gym Community Center
5 merkins/burpees at each intersection
LBC – 10 IC(In cadence) till we wait on the 6
Reach the track around the lake on the parking lot
Partner Up
Split partners and go on either side and do 15 partner merkins when you meet. Do it twice.
10 IC Flutter
10 IC Dolly
10 IC Mountain Climbers
Get Back to parking lot
One partner runs to end of parking lot while other does Derkins
Total between both 100 Derkins
Repeat with 100 J Lo
10 x 6 count Burpees
Moleskin:
Was glad to do this one especially when it is so close to home. There is so much we can do , so many parking lots to explore.
At start YHC decided to just konk off. Private Benjamin reminded me of Murphys Law and sure does make sense. I think I also need a new watch or have to charge more often.
It had rained the last night but YHC totally forgot about it. All had to deal with wet shoes, also trying to find the path between the tapes and red mud.
Also the ladies working out outside the gym were kind enough to give a sweet hello to boost our pax around the lake. Always nice to get some encouragement and love!
After the Jlo in the parking lot which I hope everyone loved, YHC decided to risk on time (12 min left ) and do 6 count burpees. Maybe not the best idea as we just reached back in time!
Toolbag looked good even though I gave him awful amount of running. Now since I am writing this backblast late I did see Toolbag back in Bagpipe . He is looking strong and determined. I can take some inspiration from you brother. I need it for the Smoky Mountain Relay which I just started training.
Snowflake has been supporting for quite sometime , he will be having the q on 6/19/17. Yes we are booked solid but cant wait to see what he has in store for us. He looked solid for us.
Dumpster Fire looked strong. He also made sure we got the 6 on the loops around the lake which YHC totally supports
Pulp Fiction, Banana Boat and Patient Zero looked solid. Cinnamon and Private Benjamin looked great. Watchout guys they are signed up to q in July. I cant wait for the beatdown from them.
Announcements:
Private Benjamin is dry now !
BRR – Sept 8,9 2017 – Let me know if you interested
Search and Rescue – Please contact Paper Jam
Anyone looking for a mid-week run? Maybe even a recovery run from Swift or a tempo run. Well, I am. So, please join me at the Dunkin Donuts at Rea/Colony at 5:15am for a 6 mile run. Run easy (like me) or run hard or tempo it or run it backwards. I don’t really care. Run how you see fit.
Afterwards, we shall enjoy a tasty donut (or 2) and a cup of coffee at Dunkin.
This is the route: https://www.strava.com/routes/7470827
Giddy up.
Good crowd this morning, drop your bells and let’s warm up with a little #HairbandMile
Circle up!
COP
Side Straddle Hops x 20
Imperial Walkers x 15
Who is this dude walking up? FNG! Welcome! No Burpees since he didn’t know better.
Low Slow Squats
Maybe something else I’m forgetting, it was probably epic.
The Thang!
Bring your bells over to the No Parking signs and line up.
Time for the Beast, 6 stations(No parking sign), 6 reps per station, 6 exercises/rounds
Round 1: Lunge with kettlebell to each sign, 6 squats to overhead press at each sign
R2: Lunge with bell, 6 kb swings at each sign
R3: Mosey with bell, 6 flutter presses at each sign
R3: Run to each sign, 6 jump squats each sign
R4: Run to each sign, 6 Side Straddle Hops at each sign
R5: Lunge with bell, 6 merkins right hand on bell, next sign left hand on bell etc.
R6: Run to each sign, 6 LBCs
Various plankwork/jumpsquats etc. mixed in between rounds
6MOM
Flutters
Rosalitas
Dolly
some other stuff that was awesome.
Moleskin
Great group this morning and great to have Bullwinkle join us.
There was a lot of chatter about the rain but it didn’t really rain at all during the workout, just some wetness on the ground. #SuckItUp
Of course there was some complaining about the merkins on the bell also, some PAX (Glass Joe) just lack coordination.
I modified some for time but what makes F3 great is guys always picking up the six and encouraging each other and pushing each other. So even with the tweaks I made this group of PAX goes after it!
Sorry so late on the Backblast, chime in with any #TruthNuggets I may have missed and next time I’ll be quicker on getting this done while I still have memory.
44 men showed up. Everyone Q’d. Tolkien did hundreds of burpees. We ate Chik-fil-A. It was perfect.
Tuck’s Thang
COP: In Best Buy parking lot, each person leads all PAX in one rep of the called exercise. Around the circle clockwise until everyone has gone.
Mosey to main Blakeney shopping area. Partner up in teams of 3 for grinders:
Circle up and on your 6 for 6-inch Challenge:
Mic Check’s Thang
Back in teams of 3 for more grinders:
Mix of suicides and burpees in parking lot near Target for approx. 10 minutes.
Mosey back home.
Mole Sauce
Announcements
Holy smokes what a good group of dudes. 27 men of all shapes and sizes posted to Skunkworks this morning. One thing I love about this site is that you’ve got big strong dudes who like to get stronger and lean guys who like to run, but we don’t let our differences in mass or workout style get in the way – so we mix it all together and you get: Skunkworks.
What we did:
Run a quick loop to get the blood flowing.
Warmup:
SSH, 10 burpees, Kettlebell swings, 9 burpees, Imperial walker, 8 burpees, 20 merkins in cadence…to predictable to keep counting down burpees so we partnered up and headed to the school entrance.
Catch me if you can to the front of the church – P1 – runs with both bells, P2 – 5 merkins
At the front of the church –
P1 – run to 2nd median – P2 – curls – flapjack
P1 – run to 3rd median – P2 – chest press – flapjack
P1 run to top of the hill P2 – goblet squat – flapjack
Keep moving, over to the new oval fish bowl, half wall entrance to the new building – perfect spot to keep tabs on the PAX because there’s no hiding.
Grab a spot on the wall – big group today so things got tight – just the way I like it
People’s chair on the wall – 10 shoulder presses in cadence and hoooold it
P1 – runs up the stairs P2 – snatches – Flapjack until you get to 100 total
People’s chair 10 shoulder presses in cadence and hooold it (getting shaky at this point)
P1 – runs the stairs P2 – suitcase squat with both bells (something like that) flapjack until you get to 100 total
People’s chair with the bell in your lap – 5 shoulder presses in cadence, then 4, 3, 2, 1 and stop. (I almost didn’t finish this one – great push by all)
Run over to large parking lot by new building…
80% run as a group from one end to the next
P1 – Cleans – P2 – runs across lot – flapjack
90% run as a group from one end to the next
Catch me if you can back to the main lot with chaser doing 5 merkins…
Moleskin:
Chatter was very light and kind today – keeping everyone moving usually does the trick. We did a nice tour of CDS which has added many more features in the past year…
Lex continues to carry around a 30lb backpack every morning he posts. When the end times come and there is a 2 year old toddler that needs saving Lex is going to be your man.
Bulldog has very limited flexibility in his shoulders or picked the worst spot on the wall to try to do presses…allegedly. Actually it was much harder than I thought to get that bell over your head in the people’s chair – we just need more practice. I failed several times.
Fletch and Baracus did a pre-run of 3+ miles – pretty bold to get there at 5am before a KB workout. I saw them coming back to the lot at a pretty swift pace so they didn’t waste their morning. Not to mention they were at the head of the PAX the entire workout…so was Swiss Miss
Ninja Turtle came back after completing the Appalachian Trail (North to South – nice job!) and his dad (Run Stopper) proposed a name change, his trail name: Eskimo. Ninja…err Eskimo promptly said “I hate that name” so we all agreed to the name change…although now it seems a little too planned out. If you say you hate your name you immediately then you typically get that name…very wise young Eskimo.
FNG this morning – McFly, taken from his previous nickname of “Doc”. Brought by Sanka. Just moved here from Wilmington in January. He showed up a few minutes late but caught up with the PAX and did some good work today. Brown came in and suggested to make his name “Butthead” – that would have been awesome if we agreed to change Brown’s name to “Biff” at the same moment.
Lots of fast guys this morning but Tulip smoked the last sprint, there and back. He also took us out in prayer – thank you.
Thanks to Fletch and Harley for asking me to lead – had a great time this morning
Announcements:
Please keep McGee (Bobby Samuelson) and his family in your prayers. His mom passed away yesterday morning and she was an amazing servant to our city and state and put Christ first while fighting for the unborn: http://www.charlotteobserver.com/news/local/article128167464.html
Alf to run a CSAUP on Saturday starting at McAlpine Elemenatary at 7am and running in a 4 team group carrying heavy things to Charlotte Catholic and back (1.5m each way) – should be about 60 minutes of hell. Come on, would you rather be doing that or eating cinnamon buns with the family during Saturday morning cartoons…I’ve uh, got something going on…
Good work men, until next time…
That escalated quickly. Really. Anyway, here’s what 8 ish accomplished this morning:
Run +/- 0.88 miles to Foxworth (long way – all rights)
Partner 1 runs to the top of the Foxworth hill (stop sign) for burpees: start at 12 and count down
Partner 2 performs 40 reps of one exercise: merkins (1st), squats (2nd), knee ups (3rd)
Flapjack, continue and repeat. Each partner should have 12 trips up Foxworth and 12 exercise stations, which works out to 78 burpees, 160 merkins, 160 squats, 160 knee ups, and +/- 1 mile of uphill sprints.
Grouped up for one final AYG sprint to the top, which left YHC a little lightheaded / dizzy, so we took the short way back up Windyrush, right on Rea to OPE for COT.
Moleskine
Somewhat aggressive pace to open (5:52 pace per the watch upon arriving at Foxworth – and yes, it’s mostly all downhill), and wow – heart rate felt like it never came down (Forget Strava). Transitions in between running / exercises started to lengthen for everyone, but the Foxworth Forty is an unrelenting bastard. The timing is just about perfect for equally yoked partners, so there is never a meaningful break. YHC is still coughing up non-existent phlegm, trying to catch his breath. Totally ready for The Smokey Mtn Relay.
Swiper and One Eye partnered up to crush all comers, and it seemed like Voodoo and Semi were behind them. YHC held the unflappable Cold Cuts down today. MAD and Thunder Road with strong pushes at times up the hill. Sundancer ran in, was late, turned it into SIB, and ran home. Wait…what the…what? ?yay running?
Anyway, the old CR on the Foxworth Strava segment was like 21 seconds, or that’s how YHC remembers it. Multiple guys pushing it toward that goal, including Runprancer aka SIB with an impressive 24 second mark and new PR. Anyway, YHC checks Strava this AM, and some guy that ran a bunch of 11 minute miles that day somehow posted a 12 second CR. Not saying, just saying…or to quote Good Will Hunting, “Ya (Yankee translator, ‘you’re’) suspect!”. Ugh.
Anyway, figure this is the best time to do this. There are a few folks that need to be thanked for their contributions to SOFA WIB. YHC moved south of Fairview in November of 2013 and wanted to bring WIB to A51. The picture was a non-stop, competitive workout where everyone showed up to push and be pushed. Skywalker was encouraging, and with Champagne, helped to start the process of site / day selection. It wouldn’t have gotten started without each of you. Thank you both!
The Tuesday schedule at that time, IIRC, consisted only of a running workout, a kettlebell workout, and a bootcamp in Ballantyne. So, Tuesday it was. A few other sites were considered (Brixx on Fairview, Landsdowne, Carmel Park, Beverly Woods Elementary), but OPE was considered to be close enough to 51 to be accessible for most pax. It was already an existing site, yada yada yada. Day and site – done.
YHC didn’t want to start this alone, and ideally, wanted a partner to balance out at least of few of YHC’s many known weaknesses. Driving home from the GOAT (Metro CSAUP) and noticed Talkbox, Iron Mike, and Sundancer pulling into the neighborhood one over from YHC. Started reaching out to Sundancer at WIB one Tuesday, sent him a DM, and soon we were ready to roll. First workout was I believe just Bushwood, Sundancer and YHC (maybe Agony or Swiper also – can’t recall). Anyway, Sundancer was the yin to my yang (near polar opposites in many regards), and this probably wouldn’t have started or gone on this long without him. He writes a decent BB and has my sincere appreciation. Thank you!
We kicked around several different names, but Tiger Rag actually named it. SOuth of FAirview WIB.
Being a site Q takes some time, but the time is manageable. Sustaining the enthusiasm and effort level is harder. Sundancer tired, and he reached out and passed the baton to Swiper, who has since been the co-site Q. He’s probably also got the attendance record. To keep it short, Thank you!
Then, despite smaller numbers, there has actually been a decent core of 7-10 that, as schedules and life allow, are regulars. You know who you are, and you guys definitely made this worth it – Thank you!
Finally, it was good to have a few folks back to help with closing it down, fittingly SemiGloss, who knows a thing or two about beating the rush before last call. Speaking of, next week, we open up the top shelf stuff to pass around in an “empty the bar”-type celebration. Think fireworks, a beer mile, champagne, and a sushi boat served off the bodies of artistic little people #catfish #notashrimp. That, or a just a meat and potatoes beat down.
See you next week.