Author: Big Tennessee

22 faithful turned out on yet another glorious autumn morning for a potluck beatdown at what has become one of our most popular AOs.  Multiple Q’s took part “Hot Potato-style” which spiced up the party and had everyone on their toes. Here is loosely how it went down:

THE THANG:

COP:  Led by Bleeder

SSH x 25, Don Quixote x 25, 2 count Merkins x 15, LBC x 40, something else maybe?

Pass Q to Toga:

Bear Crawl Circus:  line up on endline and do alternating bear crawl exercises out to about the 20yd line.  Crawl for one minute and run back to endline.  Exercises were:  Bear Crawl, straight-legged Bear Crawl (on toes), Side Bear Crawls, Whirlybird Bear Crawls, Mountain Climber Crunch Bear Crawls (?)

Pass Q to Circle K:

Ab-o-rama:  WWII situps, Alabama Prom Dates, Freddy Mercury, LBC til Q says stop.

Pass Q to Loose Goose:

“Drop and Gimme 20” merkins at edge of soccer field.  Proceed to near soccer field and line up on sideline for sprints the width of the field.  Plank when done and wait for 6.

75% sprint to other sideline and back

Karoake facing right and back

Backwards sprint, forward sprint back

Maybe another one?

Pass Q to Rosie, and back to other field for Modified 4 Corners, 1 lap:  10 burpees, 20 merkins, 30 jump squats, 40 2-ct flutter kicks.

Pass Q to BT for Super 7’s:  stay on same soccer field, line up on sideline.  7 Burpees, sprint to far sideline, 7 merkins/7squats, sprint back.  Repeat 7x

Pass to DK on way back to Shovel Flag.

COT:  DK took us out in no-nonsense fashion.

MOLESKIN (or RuangTong):

Quite a nice change to have multiple Q’s bringing some variety to the PAX this morning.  YHC is pleased that he came up with the format all by himself, with no help or input from anyone. In truth, YHC has struggled writing this BB because he was so focused the entire workout on what exercise he would lead in the event that his name was called that certain parts remain fuzzy.  Thanks to Bleeder and Toga for their creativity.

This was a great way to get VQ’s involved in leading.  YHC believes that if you see Rosie’s name on the list in the future, get plenty of rest the night before.  Nice work, men!  Also, it’s great to see some of our relatively new PAX coming back to post.

The Bear Crawl Circus was literally that.  Fudd, who misread the weather report and showed up in his Vision Quest gear, began to experience dizziness during the Whirlybird Bears and commented that we should never do those again.  I along with many in the PAX agreed.

YHC has been holding on to the Super 7’s for a few weeks.  Turns out that 12 minutes is not enough time to finish that series.  Duly noted, and will add that to the beginning of a workout soon.  That said, most all of the PAX had many pleasant things to say about it and were energized to start their day.  It should also be noted that YHC passed the Q to DK for COT, knowing that the backblast responsibilities went with it.  Somehow, that didn’t work, and YHC received the name-o-rama back on a RuangTong Thai Cuisine takeout menu with instructions that YHC would need it while writing the BB.  Will need to check the F3 by-laws to confirm procedural accuracy.  That said, DK’s vision combined with poor penmanship and pre-dawn darkness provided for an interesting list of the PAX on the RuoangTong, so YHC decided to give you a brain teaser to take your mind off of work (or in the case that you are a loyal Woodfin employee take your attention away from the latest online edition of Road and Track or Car and Driver).  I’ve taken what was written and challenge you to come up with the actual name of the PAX member.  At the very least, it provided some good names for FNG’s to come.

Fleshbone, Twirly (a layup, but it has a nice ring), Cheesy, Crocker (or Cracker or Crockett), Zicam, Spiffy, Heavy D, Scooter

Announcements (copy and pasted from J’ville’s BB written for this morning’s workout.  WTH?!?!)
– 2nd F Hump Day Happy Hour TODAY
Meet at Ardent Brewery @ 6pm for a 3.75-4.5 mile run. Ardent is located at 3200 W. Leigh St.
We will start and finish at Ardent so no need to set shuttle. It is recommended to bring a light to help navigate the back streets.
– Normal workouts this week (NO Q SCHOOL THIS WEEKEND)
– Possible change in time/duration of Thursday workout on Thanksgiving. Stay posted …

See you in the Gloom…

-BT

14 Faithful and 2 spirited FNG’s gathered for the latest rendition of #OldGlory at #NoToll.  It was a perfect fall morning with the right mix of gloom, fog and wet soccer fields, and the PAX hit the ground running, literally.

THE THANG:

Mosey from the front parking lot with shovel flag in tow to the back parking lot for quick disclaimer and Old Glory recap.  Start with 1 mile run (2 laps of complex), then loops around the AO with 4 exercise stations at the corners:

Station 1: Merkins x 20

Station 2: Jump Squats x 20

Station 3: Burpees x 10

Station 4: WWII Situps x 20

Complete as many loops as possible in 20 minutes (by 6:03 today), then gather to run another mile around AO with the leader carrying Old Glory the entire way.

End with 3 MOM:

Flutter Kicks x 20

LBC’s x 28

Rosalitas x 10

Mosey back to front parking lot with Shovel Flag for COT.  YHC took us out.

MOLESKIN:

Another solid performance, men!  Take a look at the numbers below to make sure 1) that I got your performance recorded correctly, and 2) to check out the improvement.  Impressive!  Big welcome to Flashdance and Chesney who performed admirably in their debut and are sure to be an immediate improvement to this motley group. Anytime you get an accomplished veteran and a Vol For Life to join your ranks, you are certain to be better off.

Many groans could be heard as YHC hoisted the flag and started the worked, and it made him happy!  YHC is starting to feel like Loose Goose, but PT benchmarks are important, men!  My next Q will have more creativity, but following the likes of Splinter and HoneyDo is a tall order.  At one point, a jubilant DK belted out the Carolina Panthers fight song.  On ode to the birthplace of the Old Glory workout, or perhaps a fantasy football victory?

Tclaps to Jville who in his inaugural Old Glory campaign pushed to 3.5 laps.  Great work! Sippy continues to blister this workout, improving steadily.  4 loops is in his reach.  At the beginning of the run, someone (DK maybe?) noticed that Sippy Cup actually put down the sippy cup as he started.  Splinter accurately acknowledged that there may have been a ripple in the force of the galaxy at that moment.  Your stats:

ANNOUNCEMENTS:

Normal workouts this week, but we need Q’s.  Check out the Sheets.

Q school on 11/21 with Dredd and OBT at Dogpile.  Note that this is an AO change and will be at 0700, with Q school at Bleeder’s office, where afterwards we will all get to race on the enclosed go-kart racetrack that he built there.

Pumpkin Run was a success on Saturday.  Thanks to all who participated and manned the booth.

We need to talk about a HHH.  It has been mentioned that we should do another pub run, but I forgot to mention it today.  Let’s bring it up.

Great job today, fellas.  AYE!

-BT

19 Faithful gathered at NoToll to test themselves against the Old Glory challenge.  It’s been a couple of months, so how has the PAX progressed?  Here’s how it went down:

THE THANG

Mosey from shovel flag(s) to back parking lot for a recap of the Old Glory workout.  Start with 1 mile run around the entire complex (2 laps).  Then, loops of 4 stations at the corners of the AO:

Station 1: Merkins x 20

Station 2: Jump Squats x 20

Station 3: Burpees x 10

Station 4:  WWII Situps x 20

Complete as many loops as possible before 6 am (6:05 today), then gather to to run another mile around the complex.  A quick 2 MOM with:

Captain Thor x 10

Return to Shovel Flag for COT.   YHC took us out.

MOLESKIN

Another installment but with a larger PAX.  Nice work, men!  With the BRR in the rearview mirror, it feels good to get back in the groove.  Something was off, however, as the familiar sight of Swirly warming up and greeting the PAX as they arrive was not present.  Maybe he ate 2 pounds of lasagna last night like YHC.  Hope everything is alright, Swirly.  As you can see below, we had several of the PAX enjoying the Old Glory workout for the first time.  From the stats below, you are off to a great start!  Several of the PAX improved on their past performances.  Again, nice job!  Sippy Cup was all business, finishing 3.5 laps, and 4.0 is in his sights for certain.  Splinter announced that he would carry the flag from start to finish of the final mile, and with the exception of LG and YHC fumbling around at the beginning, that prediction held true.  Great job, boys! YHC thought everyone performed admirably, but wanted to throw out additional kudos to Rosie, who hammered through the circuits and is looking to be one to push Sippy in the quest for most loops completed.  As always, if anything you see below is incorrect, let me know, and remember, it’s YOU v. YOU!

F3 Name                                          6/23/15                      7/28/15                   9/22/15

Splinter                                             3.0                             2.75                        3.0

Wilson                                               3.0                              2.75                       —

Honey-Do                                          2.5                              —                           3.0

Ricky Bobby                                      2.5                               2.5                       2.5

Lockjaw                                             2.75                            —                           3.0

Brain Tumor                                     2.75                           2.75                         3.0

Conspiracy                                         —                             2.75**                      —

Bleeder                                              —                             2.75                          —

Sippy Cup                                          —                             3.25                         3.5

Oyster                                                —                              2.25                       2.75

Grizzly                                               —                                2.5                          —

DK                                                     —                                2.75                        3.0

Swirly                                               —                                  3.0                          —

TYA                                                   —                                2.75                        2.75

Lugnut                                             —                                  2.5                            —

Loose Goose                                      —                                2.75                         3.0

Homewrecker                                   —                                    —                           2.5

Wedding Singer                                  —                                  —                          2.5

Pelosi 5.0                                            —                                 —                          2.5

Scream                                               —                                 —                         2.75 (or 2.625??)

Best Shot                                             —                                —                          2.75

Rosie                                                     —                               —                         3.0

Shooter                                                 —                               —                             2.75

TwoCan                                                 —                              —                             2.75

Fudd                                                      —                               —                             3.0

In other news, DK announced that the Suicide Pool seemed to indeed be suicide with all but 3 left, so he’s running a 2nd Chance Installment.  See him for details.

Announcements:

Normal workouts this week, and we need some Q’s starting Saturday, I believe.

Bottom to Tap 5k, Oct 17 (see DK)

GoRuck, Oct 24 (see Honey Do)

Rugged Maniac, Oct 10 (see TYA, I think)

See you in the Gloom.  Aye!

-BT

14 faithful arrived at No Toll prepared for a muggy beatdown and the second iteration of Old Glory.

THE THANG:

Mosey from shovel flag(s) to back parking lot for a recap of the Old Glory workout.  Start with 1 mile run around the entire complex (2 laps).  Then, loops of 4 stations at the corners of the AO:

Station 1: Merkins x 20

Station 2: Jump Squats x 20

Station 3: Burpees x 10

Station 4:  WWII Situps x 20

Complete as many loops as possible before 6 am, then gather to to run another mile around the complex.  A quick 5 MOM with:

Russian Twists x 18

Dr W x 15 (WWF approved)

Flutter Kicks x 20

LBC x 30

Return to Shovel Flag(s) for COT.  Lugnut took us out.

MOLESKIN:

YHC was looking forward to the second coming of Old Glory with excitement and a little anxiety given the fact that he has been out the last week and a half.  The beautiful thing about the Old Glory workout (again, thanks to Tradition in Charlotte-MECA)  is that it is a simple way to measure progress month to month, and with our BRR crew in full stride YHC can’t wait to see the results next month!  Lots of folks were new to Old Glory because Sippy was putting them through the paces out in the trails during the inaugural workout last month.

As much as YHC likes the Old Glory workout, it is hard to keep up with mumble-chatter because the PAX gets spread out.  However, he did hear comments that some of the PAX started resembling Happy Dipping Birds during the later rounds of jump squats.  We may need to call the Minister of Form (aka Conspiracy) to task for allowing the form infractions!  But first, we need to get him an alarm clock or something comparable to get him “regular” and on time.  The sprinklers were unfortunately not active this morning to cool us off on the back passes, but given the smell in recent weeks at the AO, maybe that’s a good thing.  Swirly continues to impress with 3 loops completed, and there were 4 changes at the lead to carry the flag. Sippy blistered it with 3.25 completed.  Nice work, men!  YHC hopes to carry it one day as well.  The results (loops completed) are below.  If anything below is incorrect, let me know.  And remember, it’s YOU v. YOU!

F3 Name                                              6/23/15                      7/28/15

Splinter                                                 3.0                             2.75

Wilson                                                  3.0                              2.75

Honey-Do                                             2.5                              —

Ricky Bobby                                         2.5                               2.5

Lockjaw                                                2.75                            —

Brain Tumor                                          2.75                           2.75

Conspiracy                                               —                             2.75**

Bleeder                                                   —                             2.75

Sippy Cup                                                —                             3.25

Oyster                                                     —                             2.25

Grizzly                                                     —                             2.5

DK                                                            —                             2.75

Swirly                                                      —                             3.0

TYA                                                          —                             2.75

Lugnut                                                     —                             2.5

Loose Goose                                           —                             2.75

**Conspiracy was so gassed at the end that he had no idea how many loops he completed, so YHC guessed.

Wed at SOT

Thu at 45MOM

Fri RAMM will be running hills in TYA’s neighborhood, then coffee and a foot rub at his house afterwards.

Stay strong, men!  AYE!

6 strong and faithful showed up for Richmond’s version of Old Glory at NoToll.  It was 77 at 0530 as the sun started to come up, a perfect start to the day.

THE THANG:

Mosey from shovel flag to back parking lot for brief explanation of Old Glory.  Start with a 1 mile run around the entire soccer field complex (2 laps).  Then, loops of 4 stations at the corners of the AO:

Station 1:  20 x Merkins

Station 2:  20 x Jump Squats

Station 3:  10 x Burpees

Station 4:  20 x WWII Situps

Complete as many loops as possible before 6 am, then gather together for another 1 mile run around the complex.  A quick 2 MOM with 15x Russian Twists and 25x LBC.  Return to Shovel Flag for COT.

MOLESKIN:

YHC was looking for a good “You vs. You” workout that we could use to track our progress and took a page from the boys at Tradition in Charlotte-MECA  (Thanks, boys!).   “Old Glory” proved to be a fitting test, and I look forward to seeing our progress in the months to come.  I’ve heard many of the PAX comment that we are noticeably faster and stronger lately, and hopefully we will see that as we measure our progress.  We missed our fellow brothers who were getting beat down on the trails this morning by Sippy Cup in prep for the BRR and look forward to the next time we get to share the PAIN.

Wilson was back with us after some R and R  in the “dry heat” of Arizona.  Welcome back!  Thankfully, Wilson’s Wife was there to keep him in check and exercising.  Honey-Do continues to post with regularity and determined resolve (and also made the suggestion to finish with Russian Twists (AYE!!)), and it was great to workout with Ricky Bobby again.  Lockjaw kept the pace on the last mile, and I learned what it’s like to chase a giraffe across the savanna as Splinter kept a “mean, mean stride” and finished strong.  Great job, men!

In keeping with theme of measuring progress that the fellas from Tradition started, I have posted below the number of cycles each of us completed.  Hopefully, when we do this again in a month, we will see some more improvement.  It’s important to state that it’s not a race against anyone but YOURSELF with the goal of getting better, faster, stronger.

F3 Name                                              6/23/15

Splinter                                                 3.0

Wilson                                                  3.0

Honey-Do                                             2.5

Ricky Bobby                                         2.5

Lockjaw                                                2.75

Brain Tumor                                          2.75

Announcements:

• Third F at TYA’s house tonight, 5-7pm.  All PAX, M’s, 2.0’s invited.  Check the backblast for address.  Rumor has it that Fudd is rounding up as many kids from the neighborhood to bring along.
• Ricky Bobby has volunteered to Q SOT tomorrow morning.  Many folks out of town, so try to make it if you can!
• 45MOM Thu, RAMM Friday

It was an honor to Q today, as it always is.  Go forth and make it a great day!

Aye!

A strong and dedicated PAX of 18 showed up at NoToll on this beautiful morning for a little modified push-a-rama.

THE THANG:

COP

SSH x 21

Don Quixote x 25

LBC x 30

Merkins x 10

Copperhead Squat x 20

Mosey to parking lot for 4 Corners (x2).  The pace was determined by the lead group doing Squerkins.

Squerkins x 10 (alternate positions during second loop)

Squats AMRAP

Military Merkins x 10 (alternate exercise on second loop)

LBC AMRAP

Mosey to soccer field for the Merkin Ladder.  Start at x 20 and descend to x1 with 50 yd sprints between Launch and Target Points.

Congregate in the middle of the soccer field for 7MOM:

Box Cutters x 20

Freddy Mercury x 25 alternating pace

LBC x 30

Ring of Fire:

One round of 7 merkins

COT

MOLESKIN:

It was good to Q for you men this morning, although I almost smoked myself demonstrating the Side Straddle Stork Hop at the start, which is a near impossible exercise;)  TYA is truly a beast!  The PAX had lots of energy this morning, no doubt empowered by a strong turnout that included some familiar faces (good to see you Iron Curtain!) and an eager FNG.  Welcome, Quickdraw!

YHC tried to get his creative juices flowing with some new exercises.  I think the squerkins went well, although we could have definitely done more for more PAIN.  The military merkins were a bit of a clown show at the start, but I think they have potential.  We may have to try an entire workout of sparingly used obscure exercises to test our collective mettle.

Admittedly, YHC almost thought he bit off more than he could chew with the Merkin Ladder, but the PAX performed so well and was so eager for more that it was fitting to finish with merkins again in the Ring of Fire.  Much mumblechatter could be heard, most in the form of verbal appreciation from the PAX for the gift of merkins.  “Thank you sir, may I have another!”  One can only wonder how excited Don Draper, er Fudd, would have been.  Hopefully, he is giving those Greeks all they can handle.  On a final note, JVille turned on the jets and sprinted to the COT.  YHC and Toga gave chase to no avail.  Deceptively fast and a strong runner, good to have him on the BRR team.

Upcoming events:

Workouts at SOT tomorrow, 45MOM on Thursday and Friday, Dogpile and Gridiron on Saturday.

The Rugged Maniac is this Saturday, May 2.  Today is the last day to register, and the team is mostly filled.  However, if you are feeling it, contact JVille immediately.

Until next time, AYE!