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!