Month: May 2019

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Tour de’ Nolensville @ The Pound

20 PAX in Attendance : Scrooge, Mickey Mouse, Playboy, Mufasa, Inspector Gadget, Creeper, Barney Fivel, Nimbus 1500, Stats, Staples, Altidore, TVG, Swinger, Hot n’ Ready, 3rd Degree, Ragdoll, Typo +, Show Me, Bear Grylls, and YHC Kermit on Q. (It’s possible I am missing one)

Pre-party…. @ The Bridge

Staples on lead, 3rd Degree, Kermit, Creeper, Typo +, & Show Me

Bridge and a Smidge , great work gents and thanks to Staples for the lead!

Medic –

Absent…. ?

5:30a.m. starts with a quick intro and the fine print details.

WarmUps :

GM’s OYO

20 SSH’s IC

Tebow stretch

Finish off with some Willie Mays Hayes

Thang

Today Q had us doing a little “everything shuffle”. MOT today was a light mosey to and fro. First stop is the church pavilion for a few:

I mean 50, Copenhagen’s.

Squats 10x in tempo with variable Al Gores mixed in for full comfort.

Proceeded by a mosey to Cabo’s parking lot for a little rail work. Q had PAX run through:

50 Irks

50 Dirks

50 Underdogs

After each completion we had a little “Plank and Wait” mixed up with a few “Flutter Kicks” and so on.

Followed by….

Mosey to the church,…. again, ….where Q noticed a lonely sloping driveway. Each PAX executed:

20 WW1 Declined

20 Carolina Dry Dock Inclined

From there the PAX moseyed to The Bridge Parking lot.

PAX again hit their 6’s for a few more core exercises. After a little confusion and some help from the elders we confirmed that we were originally suppose to do American Hammers, but some of us were doing Warhammers, eventually we did 20x / 20x & maybe 20 more of a hodge podge of core exercises… but at this point there were few actually counting. Several PAX were witnessed lounging so for a reprimand we moved into high plank, to low plank, to left and right leg raises… ?

From here Q played a little trickery to make everyone believe that we weren’t going to Bear Crawl the Bridge,  some were disappointed, others were not so disappointed, both reversed roles once they realized we were actually going to Bear Crawl the Bridge. HOWEVER!!!

Slight curve ball, FNG Bear Grylls, AKA Swingers son, appx age 7-9 maybe… joined us for festivities today. So the modification was Bear Grylls was to lead us and PAX were not allowed to pass the leader, once Bear Grylls couldn’t go any further Q instructed BG to climb onto the back of whoever was first behind him. BG went straight BEASTMODE and about cleared the bridge on his very first try, and who of course was right behind him, none other than Nimbus 1583.99996735. Nimbus took the reigns and drove us to the finish line with BG clinging securely to his back!!! T-claps to both PAX for being good sports!!!

Q led the PAX clockwise around the track to the upper shelter were 50 more Copenhagen’s were dished out.  Q also dropped a few more tempo Squats with some Al Gores blended in.

3rd Degree insinuated that he wanted to do Balls to Wall On the mosey back, and Q obliged, PAX pounded out 5 for good measure.

Final mosey back, and ended with the…

Mary-

Tempo Squats interrupted by Al Gore…

10 or so…

Post Party – 

Facilitated by Ragdoll

Staples, 3rd Degree, Kermit, Nimbus, Creeper, Barney Fivel, Stats, Typo +, & Altidore (May be missing one or adding one)

Other News-

  • 3rd F opportunity:

Continually lifting up our brother Soccer Mom in his fight to spread the Kingdom in Africa.

Scrooges mom MRI results

  • 2nd F opportunity:

Ragdoll is putting together a F3 Dads event May 19th. THIS SUNDAY!!!! 3:00pm!!!!

Brisketfest May 25th at Staples place, brought to you by NumbTucks.

Check Slack for details on both of these events.

Lastly. Gauntlet gear went live on Mudgear today. I believe Nimbus is organizing a bulk purchase to save on shipping. Again check Slack for details.

Great work today fellas. Lookin string and lookin fast.

Peace out!

-Kermit

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Work Stations

AO: Purple Cow -5/13/19

Conditions: 50 degrees and perfect

PAX: Black Widow, Boone’s Farm, Leatherneck, Offshore, Penny Loafers, Umbrella

QIC: Leatherneck

INTRO

Today’s workout was a rotating “station” workout that included ruckplates, rucksacks, dumbbells and, as usual, PAX bodyweight.  YHC had a little fun creating cards for each station detailing the exercise and number of reps (noted as R#) on Sunday night (pic included).

Disclaimer.  Warmorama…short – quick mosey, SSH (10), Merking (10 – 4ct), BAC/RBAC (each 10 OYO).

THANG

9 Stations (rotating from one station to the next) – 25 min AMRAP.  Stations/exercises were as follows:

    1. 20lb rucksack merkins (R10)
    2. Flutterkicks (R30)
    3. 30lb ruckplate (or 20lb dumbbell) shoulder raises – lift from waist to all the way overhead (R10)
    4. 30lb rucksack American hammers (R10)
    5. 20lb ruckplate (x2 – total of 40lb – one in each hand) walking lunges (R10)
    6. 8-count bobybuilders (R10) – CROWD FAVORITE #1
    7. 30lb ruckplate standing overhead tricep extensions (R15)
    8. Merkins with 20lb (or 15lb) dumbbell (x2 – one for each had) row.  Do a merkin, row with left arm, row with right arm is 1 rep (R10) – CROWD FAVORITE #2
    9. 30lb ruckplate standing bicep curls (R15)

Quick clean up of the gear straight into an approximate 1 mile Indian Run.  Started at BMS AO staging area – run down BHS parking lots to end, U-turn and all the way back.  3 mins left.  Audible to bottom of AO entrance.  Sprint up and down the hill entrance (x 3).  Time.

COT

Great work by the PAX today.  The ability to do the AMRAP workout with various coupons was the combined effort of the PAX.  Ruckplates provided by YHC, Umbrella and Penny Loafers.  Rucksacks provided by YHC and Offshore (more were brought).  Dumbbells provided by YHC and Boone’s Farm.  Workouts using various equipment can be created/performed with a little preparation and teamwork.

Prayer requests:

    1. Boone’s Farm – upcoming MRI (part of the 4-month cycle)
    2. Penny Loafers’ M
    3. Ludwig’s M

Finally, as Umbrella appropriately stated (won’t repeat his words), PurpleCow PAX need some work on their fist bumps.

SF,

Leatherneck

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III Pillars – 5/14/2019 – 7s Heaven

Conditions: Crisp, 48 degrees, gorgeous overall

8 PAX: Nibbler (F3 Metro), En Fuego, Toothless, Bare Back, Covenant Eyes, Trapper Keeper, Boone’s Farm, Crablegs (QIC)

Warm-a-Rama: 

  • PAX started with a quick Micro Mosey to a flat part of the parking lot for SSH, LBACs+Seal/Overhead claps + Moroccan Night clubs, followed by squats and some good mornings.

Thang:

  • PAX made a mumble chatter filled mosey towards mount covenant and set up shop on the safety of the parking deck just across from the entrance. Today’s workout was a simple set of 7s, and after a bit of confusion/ word salad from the Q, the PAX got started with the 7s(sets’o’5)
    • Merkins (in sets of 5) at the bottom of the hill (30, 25, 20, etc..)
    • Travel the length of Mt. Covenant
    • Partner rows/curls at the top (5, 10,15,etc..)
  • This turned out to be a bit of Lethal Simplicity and, as has been tradition for the month of May, the Q’s eyes were bigger than his exercise tolerance. Most PAX stopped a trip or two shy of the overall mark.
  • We took a mosey back to the level ground of the III Pillars parking lot for 4-5 min of MARecoverY with stretching. YHC suffered a calf injury on the final hill trip that will likely lead to me being the Q of the #ModSquad for the next week or so.

Announcements

  • Prayers for Ludwig’s wife and family during time of recovery for surgery
  • Continue to donate to Porcelain’s fundraising campaign for this weekend’s Ironman 70.3 in Chattanooga
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Broken Wheel – 5/14/19

14 PAX: 3rd Degree, Numbtucks, Stats, TypO+, TV Guide, Mic Drop, Creeper, Kermit, Mufasa, HotNReady, Scrooge, Staples, Inspector Gadget, Tebow (QiC)

Warmup: quick ShowMe lap, then
2 rounds, 10 reps each of SSH, Merkins, & Squats, then
GM, WMH, and lunge stretch

Main Event
Partial lap with medic in hand around the track to the football field which was in pristine and damp condition for:

Sally – squats

Then, from the sideline:
11s – V-ups & supermans (5 MC & run to opposite sideline after each set of 11)

Then, from the goal line:
15 MC merkins, bear crawl to mid-field
15 iron mikes (each leg is 1/2), bear crawl to opposite goal line
15 burpees
rinse and repeat back to the opposite goal line with 10 reps of each and crawl bear

3rd Degree may have won that race, but you’re all winners in my book. Participation trophies for all of you

Already fairly soaked, we circled for a little Mary right there in the wet grass:
AH, WWI, alternating high to elbow planks, Imperials

Several PAX raged hard with Pre and Post Parties led by Creeper. Nice work, fellas.

Announcements
– F3 Dads this Sunday 5/19, 3:00pm @ Nolensville Park
– 2ndF Saturday 5/25, 6:00pm @ Staples’ barn for brisket smoked by Numbtucks; possibly the most anticipated 2ndF to date; we may need t-shirts made for this event; TV Guide, start working on Barn and Brisket art; mouth is watering already; Numbtucks will buy the meat (USDA Prime only), and we will reimburse him + tip + drinks + whatever else for holding down the pitmaster duties

Be praying for Scrooge’s Mom as she gets back test results Thursday, and for Soccer Mom

Good work, everybody
-Tebow

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Zachary D. Tellier (Hero WOD)

Pre-Party: 3rd Degree Led
 Pull-Up & Dwarf Kick Apocalypse Typo+, Staples, & 3rd Degree started at 10 and went down to 1. NumbTucks came on  but after attempting one pull-up decided not to do anymore because of 3rd degree’s workout on Saturday

7 PAX in attendance for the main event: Typo+, Wolverine, 3rd Degree, Hush Puppy, Staples, Swinger, NumbTucks (QIC)

Warm-up/Disclaimer:

  • Warm Up Lap
  • Tempo Squats IC x 10
  • Stretch OYO

    Thang:
    10 Burpees10 Burpees
    25 Merkins

    10 Burpees
    25 Merkins
    50 Lunges

    10 Burpees
    25 Merkins
    50 Lunges
    100 WWIIs

    10 Burpees
    25 Merkins
    50 Lunges
    100 WWIIs
    150 Squats

    This workout was in honor of Sgt. Zachary D. Tellier who died September 29, 2007 in Afghanistan helping rescue several soldiers from a burning vehicle and returning fire.

    CoT/Numbers/Names

    What We Learned:

    • This workout was in honor of Sgt. Zachary D. Tellier who died September 29, 2007 in Afghanistan helping rescue several soldiers from a burning vehicle and returning fire.
    • This week we started off thinking about sacrifice. Shared verse from Matthew about taking up your cross and following Christ. To live for Christ means to die to yourself daily.
    • May 25th 6pm(ish) we will have a get-together and eat some brisket. Location and details coming soon.
    • Pray for HushPuppy & Wolverine who have tests this week, pray for 3rd Degree for wisdom concerning job stuff.

    Post-Party: 3rd Degree Led
    NumbTucks & 3rd Degree did 10 Merkin Yoga variation thing, call 3rd Degree for the name.

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Murph Sandwich @ TheForge

Pre-Party: YHC led Staples & eventually Old Hickory & Creeper got in on a Bearway to Heaven. YHC wanted to up the ante so led off and ended with 10 burpees. BearCrawl Slice of Bread…delicious.

16 PAX in attendance for the main event: Creeper, Kermit, Kermit’s FNG Art: AKA “PollyWog”, RagDoll, Staples, Swinger (2 in a row, well done!), Old Hickory, Nimbus, Numbtucks, ShowMe, Mickey, Mufasa, LMP, CheezWhiz, PlayBoy, & 3rd Degree (Q) got after it.

Warm-up/Disclaimer/Intro to F3 for newbies/BattlePlan:

  • ShowMe Lap
  • SSH IC x 10
  • SJ IC x 10
  • IW IC x 10
  • Tempo Merkins IC x 10
  • Tempo Squats IC x 10

Explained the concept for today: modified Murph. Great standard to measure fitness over time as it is done for best time. Lets Get it! I scared the PAX when I mentioned the routine and that it was done FOR TIME, but they thought I said 4 times….I could see why that would be scary!

Since the football field was locked (bummer!) we ran around the schools until 1 mile complete and ended at the elementary school pain ground for the rest of the Thang.

Thang:

Image result for murph

We ran against the clock with this one and had to be cut short in order to get in the end mile. We moseyed again around the high school and pond, ending back at the shovel flag for CoT.

No Mary, no time!

CoT/Numbers/Names/Christening of FNG

What we Learned:

  • Today’s workout is a CrossFit routine in honor of Lt. Mike Murphy (Commanding officer of Marcus Luttrell of Lone Survivor). He was a true HIM who led and served others at the cost of his own life.
  • Mufasa and Numbtucks (that I know of) got 90-100% of the reps done! Great job! This routine is a good marker to measure your progress every time you attempt it. Keep after it!
  • Awesome to have PollyWog join in on the fun today. He looks like Kermit’s older twin, but is named after a frog’s offspring…you figure that one out…
  • Swinger posted twice in a row and is staying after it. Keep it up!
  • I’m thankful for NumbTucks, Nimbus and Mickey pacing me and talking to me throughout the day. Sorry if I was sucking wind too hard to talk much. That’s what coffeeteria is for! 🙂 Seriously, thanks for pursuing me and pacing me and sharpening me. I need you guys…
  • YHC shared a quote from another man who gave his life in service to others: Jim Elliot. “He is no fool who gives what he cannot keep, to gain what he cannot lose.”  If you want more info, to discuss or debate, hit me up and let’s get some coffee or happy-hour to discuss further…

Post Party: 6 pax got in on a BearBrawl Suicide: 2, 3 and 4 parking space widths. Nimbus, YHC, RagDoll, CheezWhiz, (ShowMe and LMP? I think?) This was the bottom slice of BearCrawl bread that completes the Murph Sandwich. I got my fill! And yet I’m hungry for more…

BullHorn:

  • 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.
  • 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.
  • 3rdF going on currently with a Creeper hosted devotional short daily reading and discussion on the Bible.com app. Check it out! HERE
  • NumbTucks will also be reading and leading a 3rdF discussion June 29th after the Forge on the Dude’s Guide to Manhood. You can check it out and buy it HERE
  • Upcoming 2ndF Brisket Smoke and Sampling at NumbTucks in the works. Details on the Slack channel.
  • Has it been a while since you posted? (MuRSA, Pocahontas, Sprinkles, Cooter, AuntBea, Aby, A-Bomb, MallCop, Bernie, SnowBall, Jinxy Cat, Gilligan, Quickie, Lovie, BeerGoggles, VonTrapp, Udder, NedRyerson) NOW IS THE PERFECT TIME to get back in this. Catch up on what you missed in backblasts HERE 

Stay on the Path…3D-out!

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Perambulating Bears and Burpee Broadjumps at Racetrack

PAX: Umbrella, Offshore, Bedpan, Leatherneck, Lifechamp, Doublecheck, Pennyloafers, Blackwidow, Olan Mills, Boonesfarm, Loveboat, Big Bang

QIC: Tiny Dancer

(Mosey to parking lot of parking garage)

Warmarama

12 SSH, 10 LBAC (forward and reverse), 10 slow and low squats

Buy in: 100 merkins OYO; soundtrack: Come and Get Your Love, Redbone

Thang: 

Part 1: Assault on Parking Garage

Pax made their way from ground to 5th floor of parking garage as follows:

– odd ramps: burpee broadjumps

– odd flats: bear crawl

– Even ramps: walking Lieutenant Dans

– even flats: crawl bears

At 5th floor, PAX sprinted up to the top stairwell of parking garage and back down stairs.

(Mosey to Racetrak)

Part 2 – Short Dora

Pax split up into pairs. The non-exercising partner ran one lap of the racetrack

– 80 merkins and 100 Happy Crunchy Frogs

– soundtrack: Crossroads, Bone Thugs and Harmony, Ace of Aces, The Fearless Flyers

(mosey to starting point)

Buyout: 10 merkins

Welcome back Bedpan and Loveboat after long hiatuses!

Prayers for Spicola!

Remember that the F3 Spring Hill launch is Saturday, May 18, 2018, at Harvey Park, 6-7am!

It was an honor to lead you men.

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The Pound Plays 4 Square

17 PAX in Attendance : Scrooge, Mickey Mouse, Playboy, Mufasa, Inspector Gadget, Creeper, Barney Fivel, Nimbus 1500, Sterno, Tebow, Stats, Staples, Altidore, TVG, Old Hickory, Swinger (FNG), and YHC Kermit on Q.

Pre-party…. @ The Painground

Kermit, Creeper, Staples, & Stats

5-4-3 on the Minute

5 – Pull Ups

4 – Merkins

3 – Toes to Bar

With a little Colter Wall on the speaker.

Medic –

NTB, Judah and the Lion, Greta Van Fleet, and Dubstep to keep our minds right.

5:30a.m. starts with a quick intro and the fine print details.

WarmUps :

GM’s OYO

Q describes the Thang for the day

15 SSH’s IC

Finish off with some Willie Mays Hayes

Thang

Pax number off in 4’s and Q explains the exercise.

Image below should help to explain:

At each zone (Labeled as Group) the group completes assigned exercises OYO while 1 PAX traverses via MoT to the opposite corner of their zone and completes assigned exercises then PAX traverses back via MoT to group zone and next PAX repeats. This continues until all PAX have completed 2 rotations or the 9 minutes is up. After 9 minutes each group rotates clockwise to the next zone. Exercise continues for 4 rotations equaling 36 minutes.

Mary-

We polished it off with a few more GM’s OYO

Post Party – 

Facilitated by Sterno, and off course it was,…. (DUN DUN DUN!!!!)…..

10 Blockees, cause that’s what Sterno does when we have Block Coupons.

Other News-

  • 3rd F opportunity:

Continually lifting up our brother Soccer Mom in his fight to spread the Kingdom in Africa.

Staples mom with a possible dementia diagnosis

Scrooges mom MRI results

  • 2nd F opportunity:

Ragdoll is putting together a F3 Dads event May 19th

NumbTucks is in the process of scheduling a brisket night

Check Slack for details

Big thanks to all you guys. Im very thankful for each of you and allowing me an opportunity to serve in your lives.

Peace out!

-Kermit

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The Hill 5/9/19

PAX: Big Stick (QIC), Foxtrot Talks A Lot, Boyband, Lumbergh, Red Skull, Too Tall, Yard Sale, Money Shot, Life Champ, Frugal Macdoogal, Razorback

Here’s what went down:

Disclaimer and mosey to the weight room to grab 15-25lbs dumbbells and head outside.

  • 100 Second Plank
  • 90 WWI
  • 80 Walking Lunges
  • 70 Weighted Squats
  • 60 Merkins
  • 50 Amphitheater Jumps
  • 40 Dumbbell Overhead Press
  • 30 Dips
  • Mosey into weight room
  • 20 Pull Ups
  • 10 Burpee Pull Ups
  • 5 Burpee Pull Ups
  • 5 Pull Ups
  • 10 Dips
  • 10 Overhead Press
  • 10 Amphitheater Jumps
  • 20 Merkins
  • 20 Squats
  • 20 Walking Lunges
  • 20 WWI
  • 60 Second Low Plank

Prayers for Kate’s surgery on Monday as well as Ludwig and the entire family.  Check out Slack to see how you can help out during this time.

Next Week is our 2 Year Anniversary at The Hill – come out and be a part of the festivities.

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5/6/19 – Purple Cow Honors SSG Loredo

namesake photo

8 HIM showed up Monday morning to get a little better today than they were yesterday.  Weather was perfect 50 degrees and the only gloom present would have been self induced.

PAX: Offshore, En Fuego, Boone’s Farm, Leatherneck, Black Widow, Olan Mills, Penny Loafers, Umbrella (QIC)

WOR:  Mosey the long way to Brentwood High football field and track for:

24 x SSH, 24 x BAC forward and reverse, 24 x squats and a few good mornings and WMH OYO while Q laying out the Thang.

Thang:

Today we honored SSF Edwardo Loredo who sacrificially gave all on 6/24/2010 leaving behind a wife and three children.  The workout today first posted in his honor on 12/31/12 and consists of the following:

6 Rounds:

24 Merkins/24 Squats/24 WWI’s/400m run – we subbed in the WWI’s for walking lunges.

Upon completion of 6 rounds of work the PAX moseyed to the goal line of BHS football field for 4 x 50 yard sprints followed by 3 x 100 yard sprints to close out the Thang.

Mary:

24 x J-Lo’s & 24 x Flutters

COT: Closed out the morning with a reflection from yesterday’s gospel reading at mass taken from John 21 when Jesus reappears to the disciples as they are fishing.  He asks them how many fish they have caught and as they respond “none”, he instructs them to cast their net on the other side of the boat.  When they do, their haul is so large they can’t get it back in the boat.  The takeaway for me was this….How many times do I try to do things my way as the disciples were when they were fishing?  When I consistently try to do things my way, my results are often like the results the disciples were having on their own.  But once Jesus got involved, their nets overflowed.  What would happen if we all died to ourselves a little bit more this week and asked God to be a bigger part of all aspects of our lives?   Just this week…

It was an honor to lead this morning.

Peace out,

Umbrella