Posted on by 3rd Degree

Foundational VQ @ DEFIANT

GayLord Focker led the charge at Defiant today for the first time.

Pre-Party: YHC led NumbTucks & Staples in a Gauntlet Aftermath Flashback of burpees on the minute (actual 60 seconds). Creeper got 5 rounds. 10 rounds total, 10 x 10.

After a brief discussion in continuation of a Slack discourse re: nipple-chafing, we got to work…

robert de niro GIF

8 PAX in attendance for the Main Event: NumbTucks, Stats, Creeper, Barney Fievel, 3rd Degree (YHC), HushPuppy, Staples & Gaylord Focker (VQ)

Warm-up/Disclaimer/Review of Core Principles:

  • ShowMe Lap
  • SSH x 20 IC
  • LBAC x 20 IC
  • LBAC IR x 20 IC
  • MERKINS x 15 OYO
  • Good Mornings OYO

Core Principles:

F3 Workouts:
  • Are free of charge
  • Are open to all men
  • Are held outdoors, rain or shine, heat or cold
  • Are led by men who participate in the workout in a rotating fashion, with no training or certification necessary
  • End with a Circle of Trust

Mosey to back of school and while running, Q spotted a Cataquack near Pink Pkwy and called out quietly as to not attract the attn. of said monster: DUCKWALKS

Welcome to the Super Mario Kart Super Circuit!
mario kart GIF
Mario and Luigi decided to have some Brotherly competition
4 obstacles
Banana Canyon – Burbees
Red Shell Beach – LBCs
Enter Bowser’s Land – Iron Mike’s
Exit Bowser’s Land – Iron mikes
MoT
Curves – bear crawls
Straights – scuttlebugs (Legs-first Crab Walk)
2 laps
1st – 5 reps each obstacle
2nd – 10 reps and change straights to lunge walks
Team Mario wins!!!

mario kart GIF

Thang.2:

Lava island
Alternate Al Gores and 5 pull ups when the lava strikes to get across the island x 3
Duck walk off the island

Mosey back to lot for:

A few minutes of Mary:

  • Freddie Mercuries x 20 IC
  • FLUTTER (not to be confused with scissor) Kix x 25 IC

Numbers/Names/CoT

What we Learned:

  • GayLord kept his goal of wanting to Q before he and his wife started Grad school (class is today!) Great job bud.
  • Keep GayLord’s mom and their family’s suffering in your Thoughts and Prayers with her deteriorating memory and forced retirement
  • Barney’s coworker Sue with husband recently Dx with Colon Cancer
  • GLF encouraged us with the following: “The Lord himself goes before you and will be with you; he will never leave you nor forsake you. Do not be afraid; do not be discouraged.”
    ‭‭Deuteronomy‬ ‭31:8‬ ‭NIV‬‬

Post Party: YHC led a few brave adventurers in a new move: Dwarfkins…Dwarf-kick, then a Merkin, then kick to the other side and Merkin = 1. We did 10.

the lord of the rings dwarf GIF

BullHorn:

  • The Gauntlet was everything we hoped for. Shirt purchasing rights for participants pending. Stay Tuned.
  • RagDoll is planning our first ever F3Dads local event for May 19th, Sunday afternoon. Free event with kid-friendly 45 minute workout with fellowship time afterwards. Message RagDoll for more info.
  • Memorial Day CSAUP including preparty Murph set for 5/27/19. Brentwood YMCA, Preparty, Hero of the Day Workout 6-7, then Ruck Post-party.
  • Make sure to sign up for Q slots for F3 Nolensville’s 4 AOs on F3nashville.com under Q Sign up (created a link in this sentence) or I will gladly take them all!

Stay on the Path…3D-out!