17 PAX in Attendance: Creeper, Sterno, NumbTucks, Barney Fievel, Tebow, TV Guide, SoccerMom, ShowMe, MicDrop, Inspector Gadget, Nimbus 1500, MuRSA, WaterBoy (F3Franklin Pax), Netflix, RagDoll, CheezWhiz & 3D (QiC)
NumbTucks & SoccerMom @ 5:15 for a pre-party showing with YHC doing 6 Pullups, 9 Irkins and 12 Iron Mikes (or Squats for NT) per round. We did 8 rounds in 10.5 minutes (1 round every ~75 seconds) Creeper came in midstream and busted out good sets including a makeup set after other Pax were done. BG Music provided by Maserati, TobyMac and others.
Warm-Up/Disclaimer:
- Jog around parking lot x 1
- SSH IC x 10
- Tempo Merkins IC x 10
- SJ IC x 10
- LBACs x 10 Forward and Reverse with Big ACs intermingled
- Tempo Squats IC x 10
- 30 seconds GM OYO
The Thang(s)
Dancing Bear Pyramid: PAX perform 2 Merkins and then recover to perform 2 Dancing Bears (Andean Bear (RIP) from Nashville Zoo on news…basically a jump squat and OHP). R&R going up in 2 reps of each until 10 & 10. Then back down the other side of the pyramid back to 2 each.
Bearway to Heaven: Bear crawl and then crawl-bear Sprints from parking lot lines (every 2 lines = 1 station) with Burpee Speedbumps at every station (10, 8, 6, 4, 2) all set to the 8:16 minutes:seconds of Stairway to Heaven. It rocked! YOU TRY IT!
Then…
It’s kinda my thing and we have to show our guest WaterBoy what F3Nolensville is all about… Bear crawl and Crawl-Bear the bridge (5 squat bonus for any stoppage)…
Lastly…
Deconstructed Yurpee Apocalypse: Start with 10 squats, then 10 Atomic Planks, 10 Clerkins (Clap-Merkins), 10 APs, and 20 Tuck-Jumps. Then decrease by 2 for Squats, APs, Clerkins, APs and by 4 for the TJs all the way down to 2:2:2:2:4.
MoM: Pax perform various Mary exercises until Q is smoked, then asks PAX for input on next exercise…R&R.
We did: Flutter Kix, Freddie Mercuries, American Hammers, Plank progressions (High, R arm up, High, L arm up, Low)
CoT/Numbers/Names
Moleskin
- Make sure to sign up for Q slots for F3 Nolensville on F3nashville.com under Q Sign up (created a link in this sentence)
- If you can bring or Venmo $ for coffeeteria to Tebow (@Nathan-Wright-34) that would be great as supplies are needed
- 3rd F opportunity in Franklin: Marriage Tune up Series Date: Thurs Nov. 29th Location: 320 Main Street Suite 200 Franklin TN 37064 (above the TN bank on square) Time: 530am-6:30am
- Exercise Self-Control and Discipline this week when men are expected to gratify the flesh. I’m not saying not to enjoy and be thankful for the gifts of good food and drink, I’m just encouraging to consider serving and not being a glutton…Aye?
- Shared a little about when overwhelmed with darkness in your heart, others’ hearts or the world around us, remember that Christ overcame the world, nothing can separate those that are loved by God through Jesus if a Christian
- Romans 8:35 Who shall separate us from the love of Christ? Shall tribulation, or distress, or persecution, or famine, or nakedness, or danger, or sword?36 As it is written,
“For your sake we are being killed all the day long;
we are regarded as sheep to be slaughtered.”37 No, in all these things we are more than conquerors through him who loved us. 38 For I am sure that neither death nor life, nor angels nor rulers, nor things present nor things to come, nor powers, 39 nor height nor depth, nor anything else in all creation, will be able to separate us from the love of God in Christ Jesus our Lord.
- Everyone is getting stronger, faster and better the more you post. GREAT WORK! See you Thursday!!!!!!!!!!!
3D, out!