Month: November 2018

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Warcries Ring Out @ TheForge

17 PAX in Attendance: MuRSA, TVGuide, Nimbus 1500, BooBoo Numbtucks, Creeper, Gaylord Focker, ShowMe, Stats, Altidore, Little Miss Piggy, CheezWiz, RagDoll, Tebow, Lovie, Pocahontas, Sprinkles & 3rd Degree (QiC)

Warm-Up:

  • Quick Lap Around the parking lot as stragglers straggle
  • Disclaimer as BooBoo Numbtucks comes off IR with his aircast for the win and leads off the warmup
  • 25 SSH
  • 10 Tempo Merkins 3D back on Q
  • 10 Tempo Squats
  • Let’s Go…we will need time to finish this Thang!

Thang 1: Typewriter of DOOM

At the end zone and sideline, start with 3 Clerkins then karaoke left to opposite sideline, perform 5 WWI, then advance 5 yards. Karaoke right to other sideline (face same direction each time you karaoke) and perform 3 Clerkins Advance 5 yards. Perform this until the 50 yd line. Then face the bleachers. Perform 3 Atomic Merkins then Crawl-bear to the opposite sideline and there perform 3 floating starfish. Advance 5 yards, lunge-walk back to bleacher sideline. Rinse and Repeat until a touchdown is scored by reaching the opposite endzone. Some PAX finished and Most PAX advanced to the 25 yd line or better on the opposite side when time was called (40 minutes in). Before our last round QiC called for us to summon our inner warrior with a WarCry. Strong work. Nolensvillians woke up scared!

Thang 2: Contra Burpups

Pax Partnered up and while P1 performed 1 Burpup (burpee + Pullup) P2 rested. Flapjack. Go up in # of pullups by 1 each round until each partner performed a 10 pullup Burpup.

3 MoM:

  • 25 Flutter Kicks IC
  • 25 Freddie Mercuries with varying cadence IC

Amazing how fast an hour goes when having fun.

Circle up for COT

NMM:

  • I am proud of all PAX that showed today for putting out good effort. No one quit. It was intentionally grueling and you all kept going. Keep it up! I especially loved Altidore’s fiery spirit and Numbtucks modifying as needed but getting out there even when on IR. What’s your excuse?
  • Pray for Stats’ mom, Barney’s Mom, and Typo+’s family as they battle GI illness.
  • Come out and support RagDoll’s first absolute solo-Q this Tuesday at Broken Wheel.
  • Don’t forget to get some F3Nolensville Swag while you still can. 5 days left on the pre-order: Get Some by 11/8/18 when the order closes! https://f3.mudgear.com/products/f3-nolensville-broken-wheel-pre-order
  • Coffeeteria is a core principle for F3Nolensville and this AM was no exception with excellent conversation and brews facilitating 2ndF after the beatdown. Love it Gents!
  • Don’t waste your weekend on yourself pursuing your own wants/desires but lay it down and find true greatness as you are spent in service to others

3D, out!

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What’s 10x better than 6 min abs….60min abs

PAX: Right Said, Deep Dish, Hambone, Bagger Vance (kind-of)

QIC: Boyband

3 PAX showed up on time for a chilly Stonewall workout. Disclaimer was made and we jumped right into it. Deep dish showed up as we started with the warm up.  Bagger arrived after our first round of exercises with an assortment of stretching and rolling appliances that he used in a semi-seductive manner in the parking lot.

WOR: SSH, Willy Mays, Good mornings, Baby Arm Circles (F and B), Overhead claps, Slow and low squats

Thang: 60min abs

In order to obtain a visible set of abdominal muscles, a good mix of cardio (for calorie burn) and core workout is required. To accomplish this goal, a modification of the Hambone classic “Portland Brew and Back” workout was presented to the PAX.  The PAX would perform 3 exercises at the parking lot (10-20-30 reps) and then would mosey to Portland Brew and back.  Exercises were targeted at the core with a few chest and leg reps thrown in to even out the workout. 5 Rounds were accomplished in roughly 50 minutes.

Parking Lot Exercises: (I forgot them all, but this is pretty close)

Round 1: 10 Mountain Climbers, 20 LBCs, 30 4ct flutter kicks

Round 2: 10 Merkins, 20 Side crunches (each side), 30 Freddy Mercury’s

Round 3: 10 Lt. Dans, 20 Supermans, 30 LBCs

Round 4: 10 Single leg deadlifts (each leg), 20 LBCs, 30 4ct flutter kicks

Round 5: 10 Reverse Snow Angels, 20  Squats, 30 WWIs

Mary: Because why not more abs

-Mountain Climbers x15, Supermans x15, LBCs x15, J-Los x15

COT

Mumblechatter:

It was a great group this morning with strong work effort. We stayed together as a group and each PAX got a chance to work out their core. I suspect we will all have 6-packs by tomorrow. I know I’ll have one this afternoon as I sit on the couch and watch college football.  Interesting note, Deep dish in a moment of exercise induced confusion suggested that his father-in-law was also his step-father….I’ll let you figure that one out, there are a couple of ways this could happen.  Bagger Vance did a great job guarding the parking lot while aggressively foam rolling, followed by a short jaunt with his ruck and joining the group for mary. In all, the workout was an 800 calorie burn per my watch.

Thanks for giving me the opportunity to lead!

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Bomber 11.2.2018: Reflections on Time

22 HIM came out into the gloom to reflect on time

PAX:  PA, Bad Boy, T-cell, Hi-Viz, Lunch Lady, Pumpkin Spice, Crawl Space, Right Said, En fuego, Duplex, Shadow, Ride Along (FNG), Hambone, Harvey Updyke, Crablegs, Bicentennial Man, Porcelain, Silver Medal, ABC, TK, Firefox, Vector (QIC)

Conditions:   Cool but comfortable, especially as many HIM debuted their new F3 wardrobe swag

Warm-o-rama:  Willy Mayes Hayes x 12, Good Mornin’s x 12, LBAC x 12, Seal claps x 12, Reverse LBAC x 12

Flashback:  November 3, 2017 – YHC arrived at Bomber with Ebola, unsure of what was about to happen.  Hambone on Q, several thoughts flashed across my brain about 4 minutes in as we bear crawled up the street next to Edley’s (1. “This is odd,” 2. “Holy crap, I’m out of shape,” and 3. “Don’t barf. Don’t barf. Don’t barf.”)

In the year that’s followed, I’ve gotten stronger, embraced the odd, and have not barfed.   More importantly, I’ve grown as a HIM and leader thanks to all of you.  So today, as I reflected on the passage of time, I decided we all should do the same.  Time is fleeting, often wasted, and finite.  We must use the time we have to better ourselves as leaders, men, husbands, partners, brothers, sons, uncles, etc.

Playlist:

It’s Time – Imagine Dragons (2012)

Days Go By – Dirty Vegas (2002)

Only Time Will Tell – Asia (1982)

4 Minutes – JT/Madonna (2008)

Time Has Come Today – Chambers Brothers (1967)

Too Much Time on My Hands – Styx (1981)

Closing Time – Semisonic (1998)

Clocks – Coldplay (2002)

Mosey to Rec Center Cul-de-sac. Clock shaped, it served well as our first exercise AO.  Partner up to race the clock:

#1:   On even numbers of the clock face, jump squats (12 reps, 10, 8 . . .) around the clock. Odd numbers, merkins.  Once group moves to 11, next group starts at 12.  PAX performed SSH (as seconds ticking away) until their turn to race.  Plank action when finished.

#2:  Evens: Squats.  Odds: Plank Jacks

Mosey to Hill for 7s (like the days of the week).  Lt. Dans at bottom, burpees at top.  On 3rd time up the hill (representing Wednesday, which of course is “HUMP DAY!” run down to other side of the hill and back, stop to perform the Bad Boy Honorary Lt. Dan Burpee x 4.

Mosey to Wall:  DID x 15 for 2 sets.  3rd set x 10 with focus on partner’s form.

Mary:  Circle up (like a clock) – PAX choice around the clock:  Flutter kicks, Hello Dollys, WW1s, Crunchy Happy T-cells . . . I mean Frogs, Ankle Taps, J-Los, Freddy Mercurys, Russian Twists

COT:   Welcome FNG Ride Along (a.k.a. Chris)!!  6th Man: Porcelain.  Congrats to Bad Boy and M for the gender reveal (It’s a girl!).

Thanks to all HIM for the past year.  I have truly grown in ways I had not planned or anticipated.  Value the time you have with your loved ones, and continue to strive each day to be better than the day before.

SYITG,

Vector

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Stranger Things & Numbtucks tribute – The Pound 11/1

11 men showed up for a heavy-hearted tribute to recently injured PAX – by a couple folding tables, no less, allegedly – Numbtucks. It was a single-leg themed workout from the warmup on. Also, still in Halloween mode, we got weird with some Stranger Things etc. music. Not the “Neverending Story” soundtrack as Barney guessed. Close, though.

11 PAX: TV Guide, Barney Fievel (Co-Q), Altidore, Nimbus 1100, Stats, Sprinkles, Pocahontas, Mursa, Creeper, HushPuppy, Tebow (Co-Q)

Warmup
Lap around the track then, SSH x 15, GM x 10, SL GM x 10 each leg, SL inchworms x 5 each leg, huggers, squats

Workout
10, 9, 8, … 1 SL merkins
SL hop from light to light between sets

5 min AMRAP:
5 toes to bar
5 SL burpees

Q reigns were handed to Barney who led us on a merkin run around town. Performed irkins and derkins at various spots before heading to the church to attempt some merkin waves (circle merks?). Still needs some work.

Back to the parking lot for
“Sally” – squats (PAX were mercifully given choice between squats and more merks)

Mary
Alt. shoulder taps, crunchy frogs, AHs, reverse plank SL holds

Reminder:
2ndF lunch at Nolensville’s own In-n-Out, Burger Shack TODAY @ 11:30
Get well Numbtucks

See y’all at lunch
-Tebow