11 PAX in Attendance: Sterno, NumbTucks, RagDoll, 3rd Degree (YHC, QiC), Barney Fievel, HushPuppy, CheezWhiz, Netflix, Costa Rica (FNG/Willy Loman “Oliver”), Typo+ & SoccerMom
NumbTucks, Soccer Mom & CheezWhiz @ 5:15 for a pre-party showing with YHC doing 5 pull-ups, 5 Diamond Merkins and 5 Atomic Plank Jacks on the minute for 10 minutes. Strong showing! Playlist = AudioSlave
Sterno circled the parking lot laughing at all the midwifery and infirmary noises coming from the preparty participants.
Warm-Up/Disclaimer:
- Jog around parking lot x 1
- 5 Burpees OYO to get warm as some Nancys remarked how cold it is getting 😉
- SSH IC x 10
- Tempo Merkins IC x 10
- 30 seconds GM OYO
- Explain form for different punches and names: Jab, Cross, Hook & Uppercut, explain Knee Smash and demonstrate each
The Thang(s)
Tabata Set #1:
20 seconds of following exercises with max output then 10 seconds rest before next exercise: Dodge Squat + Jab + Jab, Side Straddle Hops (instead of jump-rope), Cross + Jab + Uppercut switch lead leg after 5 reps, SSH, Jab + Cross + Knee Smash switch lead leg after 5 reps, Hook + Jab + Uppercut switch lead leg each time. 3 Songs (12 minutes) Still Dre, Smells like Teen Spirit and (fittingly) Rocky Theme
Tabata Set #2:
Break Pax into 4 groups
20 seconds of following exercises with max output then 10 seconds rest before next exercise with Mountain Climbers in between: Pull-ups, Merkins, Rows/Underdoggies on Swings (considered calling these MudPuppies due to ponding under swings), Squats. 2 songs (8 minutes) UpTown Funk and Back in Black
SideCrawl Up/Downs: PAX in High Plank with arms on PlayGround raised barrier. Crawl sideways around the ring, performing 3 Irkins every time Q yelled Up and 5 Plank Jacks when Q yelled Down. We did counter and clock-wise directions. Anyone else’s shoulders/back toasty? Good, let’s keep rolling.
Mosey to Bridge 1/2 way point, Lunge walk to end. Crawl Bear back to other end.
MoM:
- Laney-Lou held by all in a circle while sequential PAX count to 10.
- WWIIs x 15
Counterama/Namerama/Christening of FNG/CoT
Moleskin/What we learned today
- Excited to continue the momentum with F3Nolensville!
- Angry 3D Q comes out sometimes. Thanks for bearing with me and taking it with a grain of salt.
- Great to meet “Costa Rica” today. Great job giving it away and EH’ing Netflix!
- Numbtucks’ Women’s Cycling Q came out early but MC died down as we went along…
- Explained the theme for the Q today: 1 Corinthians 9: 25-27, we exercise discipline & self-control for a reason, what’s yours?
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“The Pound”, our newest workout time (Thursdays 5:30-6:15) is set to launch in a week and a half on 10-25-18 @ the Nolensville Park Bark Park (same-ish location as Broken Wheel)
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Our first F3Nolensville Shirt with custom Logo is nearing completion of development and should be available soon for pre-order. Just in time for the holidays and to show your support of and participation in this great organization.
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Numbtucks (aka Justin Tucker) will present an opportunity for 2nd F: Fellowship with a backyard Bonfire soon. Details upcoming…Lastly, in order to execute the 3rd F: Faith, i.e. the belief and participation in something bigger than just you, I would ask that you all think about and suggest opportunities locally that F3Nolensville can engage in. Do you know of a local school or non-profit that would benefit from some free labor? Is there a PAX or their family in need that we can come alongside and serve? Could we participate in a road clean up or canned-food drive? That sort of thing…Reply to Third Degree with ideas and we can get something started…
Great work!
3D out!