Sparks Fly at The Forge

7 PAX in Attendance: Barney Fievel, NumbTucks, MRSA, CheezWhiz, Aunt Bea, Tebow & 3rd Degree (QiC)

Warm up lap 3/4 around NHS Track

Warm-Up:

  • 25 SSH
  • 25 Tempo Squats
  • 26 (2 per 4 count Cadence for 13 reps) Merkins IC
  • 12.5 LBACs forward and 12.5 Reversed
  • 25 seconds of GM

Start of The Thang:

10 burpees on the minute for 10 minutes, nice and warm now! Slowsy to the other side of the track for…

11s

Exercises:

  • Clap Merkins
  • Floating Starfish

MOT: Run across Football field Sideline to Sideline

After that…

BEARWAY TO HEAVEN

Bear crawl and then crawl-bear Sprints from endzone to 10, 20, 30, 40, 50 yardlines with Burpee Speedbumps at every 10 yard mark 10, 8, 6, 4, 2 all set to the 8:16 minutes:seconds of Stairway to Heaven. It rocked! YOU TRY IT!

NEXT!

Royal Burpees around the insignia at half-field

7 of each burpee called

We did: Turk n’ Burps, 360* Burpees (aka Tony Hawks), & Barrel Roll Burpees

Last but not least, some AYG Sprints x 3 sideline to sideline and 1 from endzone to endzone

Great work today men, total sweat-fest. F3Nolensville is getting stronger!

CoT:

  • Pray for Barney and his family as they welcome another 2.0 any day now (Patience, peace, strength and health)
  • Pray for Hard season for NumbTucks’ family.
  • Pray for CheezWhiz and Ragdoll as their business rolls out new stuff and CheezeWhiz is remodeling a home
  • Make sure we put others (families) before ourselves. We are to be servant-leaders. Weekends are not for us to serve ourselves.
  • 1 Corinthians 16:13-14 “Be on your guard, stand firm in the faith, be men of courage, be strong. Whatever you do, do in love.”
  • Thankful to Tebow for the Iced Coffee (not ColdBrew…get it right!) Our coffeeteria went for 40 minutes. Love it!

Love getting to lead these HIMs.

Until next time,

3D, out!