7 PAX PREPartied for GAUNTLET: 3rd Degree, Staples, Sterno (QiC), Altidore, Stats, Typo+ & Nimbus.
Mosey around school for all sorts of madness. Trump Burpees, Farmer Carries, Barishnakov squats, Underdoggies, Merkins, Burpees, UpsideDown Kingdom Runs…work was done, fun was had and attitudes were adjusted. 45 min. flies!
6 o’clock is upon us, let’s go!
10 PAX in attendance: Wolverine, Nimbus 1500, Stats, Sterno, Ragoll, LittleMissPiggy, Altidore, Typo+, Staples (VcoQ), & 3D(YHC, coQiC)
Warm-up/Disclaimer (Staples on Q):
- Jog around parking lot x 1 (then circle up)
- SSH IC
- Tempo Merkins IC x 10
- GM OYO
To the Field!!!
Partner up. Grab a tennis ball from Staples Vacation Bible School knapsack and get on the line. P1 throws the ball across the field and P2 goes and gets it with called MoT while P1 AMRAPs the exercise called. When P2 reaches the ball, mosey back to endzone to meet up with P1. Then flapjack. Rounds included: Skanks and Merkin, DuckWalk and WWIs, Sprint and American Hammers, lunge-walk and squats. Maybe there was another round too…Oh well. Should have been there.
RING OF FIRE!
Pax circle around the Knights logo at the 50 and shoulder to shoulder held highPlank. One by one, pax bear crawl around the circle back to their place. Almost resembled Duck, Duck, Goose. Lots of MC about playing with Staples’ balls. Priceless. Also…Wolverine and Nimbus resemble gorillas when crawling sideways…and FAST.
Great job Staples! Then the reigns were handed off to 3D and things went a little sideways…all spontaneous ideas. Some were keepers…some were…interesting.
Bleacher Work:
Pax split into 2 groups of 5, on each end of the bleachers (where no middle hand rail would rack you) and in line crawl-bear up the stairs to the top, then mosey back to the bottom and HP/Al Gore for the 6.
Then a race of sorts where Teammates RiverDance the bottom bleacher seat while one at a time pax race to the underside and perform 10 pull-ups, then rejoin their team. Proceed through team until all have performed pull-ups. Basically a tie.
Enough of that…let’s head to the track.
BURPEE BEAST MILE (modified)
10 Burpees, run 400m, 10 Burpees x 4 with some Ab work thrown in, including 30 LBCs, 15 WWIs. Nice way to get 80 Burpees and 1 mile in, then some!
Next!
We just had to take advantage of the Hurdles on the field, so:
Hurdle Curls x 30. Then some Boxing Sequences including:
- 4 jabs, then side-step duck under hurdle, R&R x 10.
- 4 UpperCuts then step over hurdle R&R x 10,
- Jab-Hook then side step behind and around to opposite side. R&R x 10.
- High kick-Low kick then alternate stance and R&R x 10.
Finally, Line up the 10 hurdles and bear crawl through the tunnel. 3 burpee penalty for any knocking into the hurdles. If Sterno hadn’t been trying, we would have done better. 6 penalties. Oh Well, everyone did 18 penalty burpees.
Then we lined back up and crawl-beared through the tunnel. Pax didn’t know the penalty this time, and we racked up a whopping 10 penalties. Pax lined up and had to sprint 10 yds per penalty, so we sprinted 100yds.
TIME CALLED.
CoT/Numbers/Names
Sterno 9th man. Married, 2 kids, all beautiful apparently. Owns a catering business. All around good dude.
Spoke to the Pax about the freedom that comes through a right relationship with the Sky-Q. It’s what this weekend’s holiday is all about. When Jesus yelled out “It is finished”, it wasn’t a cry of defeat, or relief that suffering was ending, but a victory cry declaring that his Mission was complete, complete forgiveness is possible and available now through His finished work! Now we can live in light of that. Enjoy the holiday!
What we Learned:
- Sterno will adjust some attitudes…
- Thanks to LMP for Coffee!!! (Thanks Sterno and Altidore for the buds)
- Cerveza Salute is a cool tradition, but funny that it occurs on high-school property.
- Staples is cool under pressure…Uh, guys?! Cops are rolling up…
- Altidore may need bail money. Hit him up on Venmo…
- Sterno will forever rename our CSA(not)UP Guillotine, which is unfortunate, because Altidore relied on this when informing the tattoo artists what he wanted.
- Welcome FNG “DickTat”
BullHorn:
- The Gauntlet is coming! 5/4/19 F3Nolensville’s first CSAUP event. Today was in prep for that…it will be 2.5-3 hours, ~8 miles, 5 AOs, endless memories…we will be getting ready over the next month with 45 minute (extended) PREParties before the Forge on Saturdays. Sterno is on this week. Lace up your sneakers for a field trip…
- RagDoll is planning F3Dads local event for May 19th and F3Franklin is hosting one April 28th (Next Sunday, 3pm, Pinkerton Park) as well. Sunday afternoons. Free event with kid-friendly 45 minute workout with snacks and drinks afterward.
- Very excited to have had 2 V(co)Qs with Sterno/Scrooge Thursday and 3D/Staples today. Thanks for coming out in support fellas! The mission of F3 is to reinvigorate male community leadership through the planting and serving of mens workout groups. The mission is being fulfilled!
Thanks for stepping up today Staples and all for following my spontaneous lead today,
3D-out!