F3 Nolensville was started April 2018 with our first AO, Broken Wheel. One year later, we’ve grown to a total of 4 AOs and have welcomed dozens of new PAX. We continue to grow and sharpen each other in Fitness, Fellowship, and Faith.
Today, we take our next step and launch our first CSAUP. This challenge consists of 5, 15-minute AOs spread out across an 8 mile course designed by YHC. Ready for a little Tour de Nolensville? LET’S ENTER THE GAUNTLET!!!
Conditions: A warm morning in the country. Rain in the forecast, but it held off for us. We started at 5am sharp by bowing our heads and inviting the Holy Spirit into our midst.
28 PAX threw down, including: Barney Fievel (YHC), Sterno, 3rd Degree, Nimbus 1500, Tebow, Playboy, Hustler (FNG), BoyBand, Ebola, BigBang, Torch, Pope, BloodClot, Hot ‘N Ready, Creeper, Mr. Opus, Kermit, Staples, TV Guide, Inspector Gadget, Little Miss Piggy, Mickey Mouse, Altidore, Cheese Whiz, Stats, Show Me, Gaylord Focker, and Old Hickory.
AO #1: The Forge
Led by Barney Fievel (YHC)
PAX moseyed to the football and numbered off into 1s and 2s. Each group went to opposite goal lines (AKA “zero yard line”) and performed the following routine:
Typewriter-style bear crawl/crawl bear-heavy workout. PAX perform 5 merkins, bear crawl across the football field. Perform 5 jump squats before side crawling 10 yards and crawl bearing back to the original side of the field. Repeat until 15 minutes are up. How far did you get?!
AO #2: Defiant
Led by Sterno
This guy always brings the heat. Today was no exception.
10 burpees on the minute for 4 minutes just to get your mind right.
Line up and perform the following exercises after bear crawling forward about 15 yards. Crawl bear back to start before transitioning to next exercise.
Exercises:
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- Merkins x 10, rinse and repeat
- Carolina Dry Docks x 10, rinse and repeat
- Werkins x 10, rinse and repeat
- Diamond Merkins x 10, rinse and repeat
- Hand-release Merkins x 10, rinse and repeat
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AO #3: Broken Wheel
Led by 3rd Degree
Start the Broken Wheel portion of the morning’s festivities with an all PAX Bear Crawl and Crawl Bear the Mill Creek Bridge. Classic.
Mosey to the lot.
At the lot, with the time left, partner up for some Coupon work. TClaps to Kermit for obtaining and marking the new cinder-block coupons! F3 Nolensville baby!
P1 and P2 perform the following routine:
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- P1 AMRAP Blockees while P2 BooBoo Bear Crawls to light 1 then switches legs and Boo Boo crawls back to P1, then flap jack. Coupon-less PAX complete the BooBoo bearcrawl there and back, then AMRAP burpees.
- All Pax Broken Wheel Mosey to the 2nd light with 15 rep single leg hops then 3 HRCs, then swap single leg until back to start
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COT: supplied Gatorades were passed around while 3D exhorted the PAX about the strength that’s evident when we are broken. Suffering and adversity provide an opportunity for the strength inside to become evident when outwardly broken, which can also encourage onlookers. No matter your personal obstacle, Adapting and overcoming IS possible.
Illustration: 3D recently saw character and strength of will in some running partners. They ran arm in arm, not due to affection, but one was blind. They didn’t sit on the sidelines complaining about their “disability” but instead worked hard and got after it despite their circumstances. The other runner showed strength in character to serve their friend by pacing themselves off their partner and providing guidance.
AO #4: The Pound
Led by Tebow
After some debate with the groundskeeper over who the park really belonged to, Tebow reset 10 cones and PAX partnered up for a burpee heavy routine.
One partner planks while the other partner performs 6 burpees, jumping over the planking partner after each burpee. Switch, then advance to the next cone and repeat. 10 cones/rounds total means each PAX got 60 burpees in.
AO #5: The Forge (Final Round)
Led by Nimbus 1500
Bear Brawl Suicides. PAX partner up on the goal line/zero yard line. One partner bear crawls forward to the 10 yard line, while their partner places hands on their shoulders and provides resistance. Once 10 yard line is reached, switch and bear crawl back to goal line. Repeat going up by 10 yards each round. Routine ends on the 50-yard line.
CoT
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