Month: May 2018

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Lightning Strikes The Hill

PAX: Big Stick (QIC), Goose, Frugal Macdoogal, Money Shot, Owl Bait (F3 Charlotte), Black Lung, Foxtrot, Hacker, Funyuns, Big Bang, Lunch Lady, Skidmark, Venus, Cowboy, Bagger Vance, FNG Wonderland

WOR:
Mosey up to the football field.

SSH x 20, Good Mornings x 15, WMH x 15

THANG:
10 Squats then Sprint 100 yards.  Repeat x 5

Long mosey over to the tennis courts.  Line up on baseline for shuttle sprints

2 Merkins, then 8 shuttle sprints (baseline to net = 1 sprint).  Repeat with 9, 10, 11, 12, 13, and 14 sprints before lightning forced us to go inside.  We have a lightning detection alarm we call Thor at the Hill that goes off when there’s lightning in the area – he started screaming so we moseyed to the MS gym.

10 irkins then 10 sets of bleacher jumps (10 steps each set) followed by 10 derkins.

Mosey to the opposite wall and wall sit and wait till all in.

Suicides Rounds One and Two: Sprint to mid court and back, bottom of bleachers and back, top of bleachers (at the top of bleacher you would do 10 merkins) and back.  Every time you crossed mid court you would do 2 burpees.

Suicides Rounds Two and Three: Same as above but 20 dips at the top of the bleachers and two merkins at mid court.

Suicides Rounds Four and Five: Same as above but 5 burpees at the top with nothing at mid court.

Mosey to the top lot.

Flutter kicks x 61

COT

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12 PAX at Titan 09 May 2018

PAX: Blue Mule on Q, Crawfish, Right Said, Hawkeye, Drone, Brother-In-Law, Third Degree, Princess Aurora, T-Cell, Porcelain, Reveille, Hacker (welcome from Jacksonville)

Nice weather. Sun is up. It’s the start of sweat season rather than gloom season.

Long mosey around the park over to the pavilion.

Warm-o-rama: Squats, good mornings, Willie Mayes Hayes, baby arm circles.

DIDs: Decline pushups, incline pushups, dips. Rep scheme: 3, 6, 9, 12, 3, 6, 9, 12, 3, 30 seconds match on each.

Mosey over to the large Greek pavilion.

11s: In front of the large steps. Burpee box jumps and decline pushups. Start with 10 burpee box jumps and move down from there. Got the PAX all huffin’ and puffin’.

Mosey over to the large parking lot.

Wind sprints – sprint across parking lot, do 10 merkins, sprint back across parking lot, do 10 merkins, rinse and repeat and change merkin count to 8, rinse and repeat and change merkin count to 6.

Mosey over to the parking area for mary.

Mary: Flutterkicks x50, Freddie Mercuries x20, American hammers x20, LBCs x20, mountain climbers x 30.

That’s all she wrote gentlemen. Simple but effective. That was a lot of moseying, sprinting, and merkins.

SYITG

Blue Mule out.

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Field of Fun

10 PAX: NumbTucks (QIC), 3rd Degree, A Bomb, Berney, Nimbus 2K, Barney Fievel, Creeper, Show Me, Pope, Hushy Puppy (FNG).

Today felt like a new day at the Broken Wheel (Berney showed his face after the elections & another visit by the Pope), we looked around and realized we hit double digits with almost an all Nolensville crew (But I think we are going to adopt the Pope).

WOR:
Run around baseball field with some slides & high knees.
Circle up with:
25 SSH
10 Good Mornings
10 Willie Ms
10 Cherry Pickers
20 Scrots (GreeseTrap Squats)
25 Air Presses
15 Baby Arms Circles forward and backward

THANG:
Native American Run (PC) to the soccer fields

Super 10 (taking it easy on the new guys usually Super 21): 1 Merkin followed by 1 WWI, then 2 of each, then 3, then….you get the idea. Stop at 10

Field of Dreams or Pain, whatever you want.  Home base does 15 burpees, bear crawls to first, first does AMRAP of Squats until Home reaches first, then bear crawl to second, second base is pumping out Merkins until first relieves second base, second bear crawls to third, while third is doing LBCs until second reaches them, third to home for 15 burpees. Go around until home base crew reaches home.

Native American Run back to parking lot.

MARY:
Ring of Fire: High Plank with each person doing 10 Merkins around the circle
25 Flutter Kicks (IC)
20 Alabama Prom Nights
20 Box Cutters
High Plank to end

Except for the QIC forgetting to introduce FNG it was a good morning. Thanks Hush Puppy for joining us. Broken Wheel is gaining ground with a lot of potential.

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50’s x 5

9 PAX: Umbrella (QIC), Offshore, Edible Arrangements, CAPSLOCK, Dr. Smart, Razor, Olan Mills, Black Widow, Numbtucks

It felt like summer to the 9 PAX who made the right choice to post at The Racetrack Wednesday morning.

WOR:

Mosey to and around the track with side shuffles each direction, high knees and butt kickers.  Circled up in the mid field for:

20 SSH, 10 Good Mornings, 10 WMH, 10 BAC, 10 RBAC, 10 Air Presses

Thang:

Count off in 2’s and partner up.  One partner runs the track loop while the other partner commences performing the following movements and flapjack through completion:

50 – Burpees Over Beam

50 – One Legged Squats (1 right leg squat + 1 left leg squat = 1 One Legged Sq)

50 – Manmaker (Merkin + 2 shoulder tap + 1 squat + 1 lunge each leg = 1 Manmaker)

50 – Pullups

50 – Toe to Bars (Modify with Knee to Elbow or Knee Raises)

Wait for the Six with LBC or WWII’s

Sprint the track – first half running forward, last half of loop running backward.

Mosey to the parking lot for Tabata x 4 rounds of Merkins and Tabata x 4 rounds of Squats.

Mary:

25 Flutter Kicks, 25 LBC’s, 25 Alabama Prom Dates, 10 Good Mornings

Coffeeteria followed.  Great work by these 9 men today.  It was a privilege to lead them today.  God Bless.

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Broken Wheel @ 2RPM

11 Pax, including Willy Loman from F3Nashville, F3 Franklin and F3Murfreesboro grace Broken Wheel’s second edition this AM with beautifully clear skies and 52 degrees.

When YHC came up to the lot there were a couple pre-partying with 12 Burps a Minute for 10 minutes. I tagged along for 4 rounds, nice and warm.

After the usual MC, a FNG, now named “Creeper” came strolling in as we rolled at 5:30.

Quick lap around the lot, then WoR with 15 SSH, 10 SJ, 10 Tempo merkins and 10 Tempo Squats followed by 10 Good Mornings OYO. Disclaimer at this point and preparatory encouragement for the suck that was to follow.

The THANG:

5:10:15 pullups, Merkins and Squats x 4 rounds with last round Maxing and squatting to the 6

1/3 mile track loop with speedbumps of crawlbear up baseball complex stairs (it’s kinda my thing), 15 Copenhagens on picnic table benches, lunge walking across small bridge, Monkey Humpers to the 6 and then crawlbearing back (at this point Pop-a-Lock asked what YHC had against bearcrawling….Nothing, absolutely nothing).

Back at the pavilion: 5:10:15 Derkins (decline Merkins), Copenhagens and Sitdown standups x 4 rounds with last round Maxing and squatting to the 6.

1/3 mile track loop with speedbumps of crawlbear up baseball complex stairs after Irish Dancing the bleacher steps x15, mosey, lunge walking across small bridge, Monkey Humpers to the 6 and then lunge walking back.

Then the main event, bearcrawling (you’re welcome P-a-L) the long bridge and then crawlbearing back across. Many PAX suffered through without breaks though the mind was screaming to stop. Way to go Men! Flutter till the 6.

Minute of Mary with Flutter kix x15IC, Tempo Superman x 15IC, American Hammer with Tempo Changes x15IC, and floating Starfish x 10IC to finish the burn.

Count, Name, Shout-out!

Remember to keep Spicoli in your prayers as he battles the last week of main Chemo and Radiation (still posting no-less! #What’sYourExcuse?) Props to Noble Virus as his wife expects 2.0 #2 and for the PAX about to dominate the Heavy coming up.

Pax in Attendance: FNG Creeper, Numbtucks, ShowMe, Pop-A-Lock, Blood Clot, Funyons, Nimbus 2000, Sterno, Noble Virus, Pope (no joke), YHC

Coffeeteria provided by Numbtucks, including our very own F3Nolensville 4-for-$1 Goodwill mugs. Classy!

Remember Psalm 126:5-6 and Romans 8:28. Our tears and sweat are not wasted. There is a good harvest that comes later.

3rd Degree OUT!

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Century Club

12 PAX: Frugal Macdoogal (QIC), Prevac, Yard Sale, PSL, DMish, Floppy Disk, Blue Mule, Umbrella, Bagger Vance, Venus, Dupree, Life Champ

Long mosey to the other side of the Ellington

WOR:

SSH x 10, Good Mornings x 10, WMH x 10, BAC x 10, RBAC x 10, Overhead Claps x 10

THANG:

Mosey to the bottom of the hill at the 3 way stop on Marchant for the Century Club workout:

10 Flutter Kicks at the bottom, then run up the long hill (about 175 meters)

90 American Hammers at the top then run back down

20 Deep Squats at the bottom then head back up

80 Hip Thrusters at the top

30 Single Leg Donkey Kicks at the bottom

70 Mountain Climbers at the top

40 Merkins at the bottom

60 Gorilla Humpers at the top

50 Carolina Dry Docks at the bottom

50 Jump Squats at the top

40 Gorilla Humpers at the bottom

60 Merkins at the top

30 Mountain Climbers at the bottom

70 Single Leg Donkey Kicks at the top

20 Hip Thrusters at the bottom

80 Deep Squats at the top

10 American Hammers at the bottom

90 Flutter Kicks at the top

Plank and wait

Long Mosey back to the parking lot for COT