Month: August 2019

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A Race Against Time!

Image result for back to the future mph

Conditions: Another hot, humid morning. Sweating season is still in full swing!

A pre-party consisting of 10 rounds of 6 pull ups, 7 diamond merkins, and 8 jump squats on the minute for 10 minutes was led by 3rd Degree and attended by Barney Fievel, Creeper and Old Hickory. The rest of the clowns joined the circus about halfway through.

9 PAX sought to beat the clock, including Barney Fievel (YHC), Typo+, Creeper, Ragdoll, Gaylord Focker, Professor X, Old Hickory, 3rd Degree, and Sex Ed.

Show Me Lap and Disclaimer (en Espanol!)

Warmorama: We don’t have time for that! Instead, lets do 10 burpees on the minute for 4 minutes. Warm?

Before we go anywhere, stop by that gorgeous truck, the one that’s black as the night and twice as mean, and grab yourself a 20 pound stone.

Thang 1: Coupon Chucking

PAX bear crawled while chucking their coupon ahead of them for…a long time. Maybe 80 yards. Really this was just our MoT (mode of transportation) to Thang 2.

Thang 2: Clockwork 

PAX moseyed to the hill that wraps around the backside of the school. Bear crawl halfway up the hill and stop where you are in a high plank position. Q will call out a time and PAX rotate while in high plank position so that their head points to where the hands would on the clock (feet remain stationary at the center of the clock). Once in the called out position, bust out 5 merkins. This went on for awhile and the groans and sounds of pain filled the air like the sound of music!

Q was feeling frisky here and decided to do an impromptu Hair Burner race across the parking lot to the Pain Ground. That’s what I call a MoT!

Thang 3: Sprint/Pull-Up Apocalypse

Just like it sounds, PAX started with 10 pull ups and a sprint to the far fence. Rinse and repeat, decreasing by 1 rep each time.

Somewhere around the 5th or 6th round, I heard it. Somebody puked and it made me so happy.

Mary

30 seconds GM OYO. Sorry Mary, but we’re full from the main course!

CoT

Announcements: 

  • We’re over halfway to our goal of providing 30 shirts for F3 Amazina! Just $15 to @F3Nolensville on Venmo helps us spread the tenants of Fitness, Fellowship and Faith to some little warriors in Uganda. We’re going to write letters to each kid that we send shirts to. Don’t miss out on this opportunity to be part of a blessing!
  • We’re 1 month away from the F3 Nolensville / Franklin Convergence
    • Saturday, September 21st 530am to 7am at Franklin’s Battleground AO (business park off McEwen).
    • YHC will be leading half the workout. The Forge will also be going on, but lets send a strong contingent to represent the work you men have been putting in!

-BF-

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Back to School. Shaking off the Summer Rust

The IIIP crew had become a little rusty over the summer so YHC felt the need to “edumacate” the PAX a little as we head back to school.

QIC: Silver Medal

PAX: En Fuego, Lumbergh (Respect), Princess Aurora, Moneyshot, Twin Peaks, Crablegs, Sideline (FNG), Toothless

CONDITIONS:  Honestly, conditions were utterly oppressive.  Really.  80+ degrees.  Perfect!

WOR w/ MOSEY

Started with a Capri Lap around the church parking lot to make sure we would be seen toward the front of the grounds in the event PA, Crablegs and Toothless decided to show up (note the previous evening HCs).  Back up to the field for some WOR (SSH x 15, WMH x 15, LBAC x 15)…still no sign of the three who have apparently gone UA.

THANG

As we mosey to the playground, YHC proceeds to talk to the PAX about the various structures upon which different schools base their curriculum(s)(i)(a)? FNG Sideline was quick to intervene after noticing my obvious struggle with Latin, informing me that the plural of curriculum is “curricula”. All of that prep school Latin is finally paying off for him I see.  Back to the workout.  Many schools are based on the STEM curriculum; others, like St Paul, are on the STEAM program.  (The PAX later learned how painful Art really is).

Partner Up 1 / 2

S – Swerkin – The PAX learned the SCIENCE behind pushups and that they are actually not bodybuilding chest exercises.  They are part of the calisthenics family since they are body weight only, and actually more core exercise than anything – using your full body.  The PAX learned that F3 actually has a version to help them better feel the pushup as a full core exercise.  (Total team 100 – one exercise / one does lap)

T –  Turkish Get Up – We learned that Turkey has the 3d fastest growing population in the use of mobile TECHNOLOGY for e-commerce. (One partner exercise AMRAP, other lap – goal is 3 laps each)

E – Everest – The PAX learned that Mt Everest is part of two countries: Nepal and Tibet, which is a part of China.  The Chinese have been by far (for better or worse) the largest investor in the ENGINEERING of the road and trail infrastructure of the mountain for years.  (Start from bottom of Bernie Hill.  “Everest” up, lap around track, RnR sans lap)

A – Apple Turnover  The PAX learned that Apple has recently released an unprecedented augmented reality program in six cities whereby you can walk the cities and the phone can display digital ART against the landscape.  (20/20/20yds flop bearcrawl/crabwalk/bearcrawl, lap, RnR, lap)

M – Mexican Jumping Bean Pull-ups  The PAX learned that the Mayans were one of – if not the most – well known experts in MATH.  From the discovery of absolute 0/zero to the Mayan, calendar.  The Mayans are a large part of the modern day country of Mexico.  (Total team 50 – one exercise / one does lap)

Few minutes to spare to talk to the PAX about COMMON CORE CURRICULUM as we mosey back down to the parking lot.  After a brief AOQ-infused penalty, we proceeded to finish up with some Captain Thors. (10/40)

BULLHORN:

  • September 14 – F3 NASHVILLE 5-yr celebration.
  • [Former Skunk] AO now posting at St Paul in Green Hills on Mondays.  Meant to be collective training ground – if you’ve got an upcoming endurance event on the calendar (ruck, run, etc.) come post and get your training on with your fellow PAX.
  • Continued prayer for Boone’s Farm

It was an honor to lead this morning.  Stay sharp and listen to your teachers!

Silver Medal

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Atlantis – 8.15.19 – “The Mount Rushmore of Pro Wrestling”

4 HIM took the DRP and fought through a phalanx of bodyweight exercises to become honorary Hulkamanics.

PAX: Crablegs, Trapper Keeper, Vector

QIC: Cunning Linguist

After a surprisingly short disclaimer (given YHC’s typically verbosity), we departed from the shovelflag area at 0530 with Bluetooth speaker in tow and moseyed approximately halfway around the lower soccer field and then found a dry spot to circle up for our WOR:

WOR:

20xSSH

15xLBAC

15xrLBAC

16xWMH

15SnL Squats

Feeling sufficiently warmed, we then moseyed to the playground area and then YHC announced THE THANG.

But first, some background: as a child of the 80’s, YHC was obsessed at an early age with pro wrestling.  YHC decided to create a list of my “Mount Rushmore of Pro Wrestlers” as well as a related playlist to keep us all motivated.

THANG 1:

Song 1: “Real American” by Derringer – Theme Song of Hulk Hogan

During the verse, we performed American Hammers.

During the chorus, we performed Merkins. (because who is more American than the Hulkster, brother?!)

Countdown from 30-1, then short mosey to benches where YHC announced his second member of the Mount Rushmore of Pro Wrestlers.

Song 2: “Warrior” by Scandal ft. Patty Smyth – Song to represent Ultimate Warrior

During the verse, we performed Lt. Dans

During the chorus, we performed Overhead Presses (just like the Warrior).

Mosey around the lower field until finding a dry spot for our next stop.

Song 3: “Macho Man” by Village People – Song to represent “Macho Man” Randy Savage

During the verse, we performed Side Straddle Hops

During the chorus, we performed Burpees (because we all want to be macho men).

Yet another mosey toward lower parking lot, then pull off for final member of my list.

Song 4: “Rock & Roll All Night” by KISS – Song to represent Dwayne “The Rock” Johnson

During the verse, we performed Squats

During the chorus, we performed Jump Squats (because we can’t perform the People’s Elbow without powerful legs as well – and have you seen the size of The Rock’s thighs??)

Mosey toward Pizza Hut gazebo, then stop for THANG 2.

THANG 2:

3 rounds of DIDs – with “Da Dip” by Freak Nasty as our workout song (thanks to Crablegs for the suggestion and TK for the inspiration)

Dipsx20

Incline Merkinsx10

Decline Merkinsx5

With time running short, YHC wanted to make it up to Vector for not following through on a promise made to him last week.

Therefore, YHC played “I Ran (So Far Away)” by Flock of Seagulls and led group on a bonus mosey (while listening to the song) around lower parking lot and back to shovel flag.

Landed at shovelflag at 0612, leaving us with about 3 minutes of Mary:

MARY:

20xFreddie Mercury

15xAlabama Prom Date

20xLittle Baby Crunches

COT/TAP:

Prayers for Vector as his son started his first day of HS this week!

Prayers for TK as he continues to receive positive news from the doc and whose right knee is healing well!

Prayers for Crablegs as he and the M recently celebrated 3 years of matrimony!

BOM:

Quote from Phillipians 4:13: “I can do all things in Christ who strengthens me.”

May we continue to show our humility and vulnerability as we grow as leaders and pillars in the local community.

MOLESKINE:

Always a pleasure – today was no different in that regard. That said, today was a true blast, and YHC’s goal was show that we are all human and we all have our guilty pleasures. It is okay to admit these to one another. Let us continue to grow in our willingness to be vulnerable and in our willingness to trust in our fellow man!

BULLHORN:
9/14 – 5th Anny of F3 Nashville. Fun starts at 0600. Don’t miss it!

Deuces!

CL

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1K Rep Challenge & Hill Sprints

PAX: DeepDish, Tide, FoxTrotTalksALot, BoyBand, MightyStork, CommodoreBabyOil, Hipster, Razor, Bell, FNG Buckets, & YHC TheJeweler

Gloom Factor: Low… warm and sunny

Disclaimer was given as BoyBand came in hot… still no FoxTrot to be found.

Warm-O-Rama: We took off on a trot around the block… down Lealand up by the dog park and back around.  Pepper in some high knees, butt kicks, karaoke, ballerina skips.  Back to the parking lot where we found FoxTrot awaiting our return.   Continue with 20 SSH, 10 Hillbillies, 10 Imperial Walkers, 10 WMHs, 10 forward/reverse BACs, 10 Elevated Skips (from standing position, kick one leg straight out and clap your hands underneath… repeat right, left, r, l, etc… in a smooth rhythmic fashion).

We took it straight up the hill from the parking lot to the track around the white house, passing Tampalibra feverishly attempting to lock his bike to the playground.  After many failed attempts due to not having the right key, a cloud of defeat descended on Tampalibra and he was not seen from again. 

Main Event: Partner up for 1000 Rep challenge.  Each team does 100 reps of each exercise.  While your teammate is performing the exercise, you sprint a lap around the white house on the track.   The following exercises were completed in sets of 100:

Jump Squats, SSH, LBCs, Alt Shoulder Taps, Side Lunges, Kicking the Moon, Elevated Skips, Carolina dry docks, WW1s, Standing Twist (twist left/right just like it sounds).

The PAX knew what was coming next, but were unsure of the direction we would run.  We moseyed back to the entrance of the parking lot for sprints.  FTTA tried to will the PAX to run on the flat, but Q had something else in mind.  The PAX lined up at the entrance, then we did 5x jog to the manhole cover then all out sprint to the stop sign at the top of the road.

To keep the unit together, Q imposed the 10m rule… meaning as we jogged back down the hill in between sprints, the entire PAX had to stay within 10m of each other – No man left behind!!  PAX was pretty gassed and gave up the ghost on the last sprint.

MARY: Back to the lot for 7 mins of ab work.  We did some American Hammers, Toe Touches, Alabama Prom Dates, Super People, Star People or wide super people, crunchy frogs, and WW1s.

TIME!

Announcements: New Q signup sheet… AOQs will be managing signup and reaching out to the PAX on a more personal level.  5 year anniversary convergence on September 14th!

Push the 12 & Prayer Request: CommodoreBabyOil had his Navy flight exam today.  There were a few others and the Big Guy knows those.

As always a pleasure to lead and be lead.

YHC ~ TheJewler

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Biology Class :}

18 PAX in Attendance : Hush Puppy, Typo +, Professor X, Barney Fivel, Mufasa, Creeper, Nimbus 1500, Stats, Staples, TVG, 3rd Degree, Cheez Whiz, Sparta, Old Hickory, Double Bird, Little Miss Piggy, SexEd, & YHC Kermit.

45 Min Pre-party…. 

7 HIM decided to go 1/2 Gauntlet and get a 45 minute PP in to push themselves above and beyond.

Lead by YHC (KermiT), Staples, Nimbus, TVG, 3rd Degree, SexEd, and Creeper went APE and did a quick 3 miles split in half by the following:

Toes 2 Balls – yep, you heard me. 25x

High Plank Work:

Arm Raises left an right

Leg Raises left and right 20x

GM’s OYO

Tebow Stretch

Then we tried some weird Little Mermaid mess that will never ever be attempted again, and if it is attempted, its an automatic 50 burpee buy in with a 50 burped buyout…. test me….

After we failed miserably we jetted back to the parking lot.

(Great chat with 3rd Degree on the way back, thank you 3D for being a stand up brother)

(TVG is a beast, and I love this dude)

(Staples is insanely reliable, keep up the good work, Im thankful for you)

(Nimbus makes me push harder, I need it, and for that Im thankful)

(Creeper make me want to be 48, I hope to be half the man you are at 48)

(Thankful for SexEd and his willingness to step up and VQ. You’re a solid brother and Im thankful for your leadership)

15 Minute Pre-Party:

Led by Typo+ with Old Hickory. Not 100% for sure. As we were cruising in it looked like there was some sort of crawling on the asphalt.

Medic: Lots of 80’s stuff on Sex Ed’s playlist… everyone seemed to enjoy it, I actually have no idea what was played…. However, I can tell you that Colter Wall was not played, which was sad to say the least.

6:00a.m. starts with a quick intro, the fine print details.

WarmUps :

SexEd stepped up and went for his VQ today

Variable Arm Circles

—Something Else—

Lunges

—Something Else—

>>>>> (Probably Something Else)

Thang….

Super Basic, Super Hard.

5 Minute Mosey >>>>> 1 Minute Exercise>>>>> Rinse & Repeat for 1 Hour.

Speed bumps were as follows:

Each Speed Bump lasted 1 minute, so all exercises listed were executed for 1 minute with the partner exercises being completed for 1 minute and then switch for additional 1 minute.

Jump Squats (People were getting warmed up. Most PAX brains weren’t working so they didn’t understand what the heck was going on)

2 Burpees in front of Aunt Beas house, courtesy of 3D.

Leap Frogs (Somebodies genitalia may or may not have grazed a back or two)

Partner Carry (Balls touched backs, for sure, no doubt)

Crab Walk (I skipped this one, shoulder ish’s. Old Hickory played skoot A$$, Nimbus won, most PAX suffered)…. I hate crab walking,…. it sucks.

Pull-Ups and Ab Rollouts….. everyone understood Pull Ups, no one understood Ab Roll Outs…. They’ll understand next time….

Wheelbarrow’s… not easy…

Bear Crawl…………… def not easy……………….

Burpee Broad Jump…. crap this was hard. I was 100% spent and super struggling to get in 8.

Post Party – 

Non-existent

Other News-

  • 2nd F opportunity:

Staples Wild Beast Feast September 7th 6:00pm at The Barn

F3 Dads Runamuck September 6th-8th in Ocoee. Get with TVG for deets.

F3 Dads Lowes free kids project Sept 14. Get with Typo + for deets.

F3 Nashville 5 year anniversary Sept 14th. Convergence.

  • 3rd F opportunity:

Jerseys for Soccer Mom. If you are committed to sponsoring a shirt, funds need to be donated ASAP. Please check slack for deets.  

Big ups to SexEd for a great Q today. I really appreciate you and all that you bring to the group. Thanks for allowing me the opportunity to walk along side you.

Peace out!

-Kermit

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Namaste Y’all, Intro to Foga

PAX: Unicorn (frist time at The Cow), Deck the Hollis, Umbrella, Leatherneck, Olan Mills, Penny Loafers, Toga (QIC/Yogi), Black Widow

8 posted to see just how how flexible they are.., or should aspire to be.  Spirits and hamstrings were tested like this:

Disclaimer then mosey to GWP for pull-up pyramid to 5 and back down.  Head to bball court and line up in rows for what was possibly Nashville’s first yoga themed workout.

Three sun salutaions followed by a flow through the following poses with up and down dog in between each pose:  Runner’s Pose, Crescent Pose, Warrior One, Warrior Two, Reverse Warrior, Triangle Pose, Twisting Triangle, Chair to Twisting Chair, Right-Angle Pose, Right-Angle Pose & Grab , Prayer twist from Runner’s Pose to Side Arm Balance, tree, standing leg extension.

Mosey back to BMS lot for COT.  YHC Took us out.

NMM:  YHC promised something different, and the giggles and calls for yoga pants seemed to indicate victory.  Some of the PAX, YHC included, seemed a bit banged up from Saturday’s ruck, and this seemed like a good time to try this.  YHC is certainly no yogi, but we put a few poses together, and it seems we all could use more balance work.  Question to the broader PAX, should these workouts be called Foga, Yog3, other?

Stay Classy,

Toga

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Squad Work with Double VQ by PocaHopper 8/10/19

Pre-Party: YHC led Staples and Nimbus1500 on a 2.8 mi mosey with frequent speedbumps of 11 reps each of 3 alternating exercises. (Merkins, Derkins, Pull-ups, Squats, Burpees all got in on the action)

17 PAX in attendance for the main event: Staples, Nimbus1500, 3rd* (YHC), TVGuide, Typo+, HushPuppy, MuRSA, DoubleBird, SexEd, OldHickory, Freud (Thoughts&Feelings), MicDrop, GlenGarry, Topper & Pocahontas (Brothers with a double VQ) (2 I am missing…, help me remember!)

Warm-up/Disclaimer/BattlePlan:

  • Sungods (aka LBACs and BigBabies front and back)
  • Michael Phelps
  • Squats
  • Superman-Banana to get the pax moistened

Mosey to back parking lot for Dynamic Stretching

  • High-knees
  • Politicians
  • Toy Soldiers

SquadWork:

2 Squads were formed and the BattlePlan disseminated. Pocahontas would lead the pax in various speed moseys with squads in line and Topper would stay behind the Pax about 10 yds. Whenever a Pax lagged behind Topper, Rick Flair would show up and Pocahontas would use that as a cue to stop and dish out some pain. Burpees, jump squats, etc. Also introduced, was centepede merkins where pax rastd their ankles on fellow Pax’s shoulders so ~9 guys were lined up and on Q’s count, all raised together and held high plank, then descended together (1). Lots of those.

Battle-Buddy Work:

Later, pax were paired up between the squads and firemen carried each other, piggy backed each other around the drainage pond.

Honestly, I can’t remember as the Fog of War was pretty thick…we did another 2.8 miles of this.

BullHorn:

  • Great job on the VQ Topper and Pocahontas. Thanks for the Iron sharpening Q
  • Keep Staples’ dad in your prayers. He was transferred to another hospital after some blood sugar problems.
  • Pray for LMP as he gets more results hopefully this week on Bone Marrow biopsy
  • 5th Anniversary event of F3 Nashville coming up 9/14/2019 (official anni is 9/13) We will still host the Forge, but PAX are invited to carpool that AM to celebrate with our older brother region
  • IronClad Challenge rolls on. Keep up to date with your posts and categories. If you still want to sign up, go for it! Here is the link: ICC
  • F3Dads Camp in Tennessee in September!!! https://www.eventbrite.com/e/f3-dads-camp-runamuck-tickets-58879270483

That is all.

3D, OUT!!!!

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Bomber 8/9/2019: Duplex VQ – Doubletime

23 PAX: Pumpkin Spice, Princess Aurora, Bad Boy, Vector, Toothless, FNG (DoggyBag), T-Cell, Reveille, Bearback, Firefox, TrapperKeeper, High-Viz, Crawlspace, Cunning Linguist, Dewey, Harvey Updyke, Lemon, Pop-a-Lock, Porcelain, Hambone, Riverdawg, Covenant Eyes, Duplex

Intro: My VQ! Nashville Humidity was on point (around 90%) at 5:30am. Enjoyable mosey around the rec center and up to Golf Course round-a-bout for some WOR.

WOR:
11 x LABCs
11 x rLABCs
11 x Seal Claps
11 x Imperial Walkers
11 x Good Morning

Extended mosey back down to parking area at base of hill. Included steeplechase fence jump to keep the blood flowing.

Thang 1:
Partnered up for combined effort on the reps.

50 x Merkins
Bernie Sanders to top of hill, jog back down
100 x WWII
Bernie Sanders to top of hill, jog back down
150 x Squats
Bernie Sanders to top of hill, jog back down

Rinse and Repeat (as an ode to my namesake of Duplex)

Early finishers added 25 x SSH + variety of plank options (thanks to PA for the assist)

Thang 2:
Shifted to low wall for DIDs

20 x Dips
15 x Incline Merkins
10 x Decline Merkins
Rinse and Repeat (as yet another ode to my namesake of Duplex)

Mary:
Dealers Choice (not in correct order)

20 x LBCs
15 x Freddie Mercurys
15 x Hello Dolly
15 x American Hammer
15 x Crunch Frogs
Alphabet
Alphabet (spelling ‘Duplex’ twice)
15 x Flutter Kicks
15 x Boxcutters
15 x Flutter Kicks
15 x Butterfly Situps
60 second Plank

Learned that even when you think you planned more than you need to, plan for a little more. Dealers choice was longer than planned, but helped push us to time. Learned its good to announce how many reps during Dealers Choice to keep everyone pushing to the end of each one. 

Bullhorn:

5th Anniversary event of F3 Nashville coming up 9/14/2019 (official anni is 9/13)

Porcelain 2.0 is coming soon. Thoughts and prayers to he and his wife as they prepare.

Swift and smooth recovery for Lunch Lady, as well, as those that have minor ailments within the PAX today.

Bearback’s Father-in-law heading in for surgery.

FNG: John from Jacksonville [Gator alumni], nicknamed: Doggybag after he made it apparent he has an strong rivalry with the Georgia Bulldawgs. Hoping he continues going to F3 down in Jacksonville.

 

Truly a pleasure to Q this week for my first time. You guys inspire me to be better each time I come. Keep up the encouragement to all those around you!

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Get some B-D-M…. @ The Forge 8/3/19

21 PAX in Attendance : Nimbus 1500, Stats, Staples, 3rd Degree, Old Hickory,  Cheez Whiz, Swinger, Show Me, Numb Tucks, Sparta, Little Miss Piggy, Professor X (RESPECT), Hush Puppy, Freud, Huggy, (FNG) Bass Slapper, Mufasa, GuacK!, Tebow, Little Miss Piggy, Ragdoll, YHC Kermit on Q.

Pre-party…. 

CoQ PP mixed up with Nimbus leading 75% and Staples on the back end.

Nimbus started us off with ?????, described as jump up to 4ft ledge then 1x Burpee, jump down. There’s a name for this but Im not sure what it is, for now we will call “Suck at 5:15a.m.” 15x-ish

Quick mosey to Football field where we did some tire flippin 2 rounds.

Mosey’d the bleachers

15-10-5 Cable Rows & Negative Pull-up Holds

Staples took us to the the Tennis court for some variable Suicides. Politicians & Skanks were involved….

Medic: Q threw together a good mash-up of country, dub, and rock… everyone seemed to be happy with the mix.

6:00a.m. starts with a quick intro & the fine print details.

WarmUps :

GMs OYO

25 SSH’s IC

Tebow Stretch OYO

Thang (Batan Death March)….

You know what it is. We did two rows. Back two drop and do 2 Burpees then sprint to the front. Rinse and Repeat through entire work out.

Speedbumps (IN NO SPECIFIC ORDER)

Bear Crawl (3D overachieved and Crawl Beared)

Sasquats

J-Lo’s

Al Gores

Carolina Dry Docks

Flutter Kicks

Abyss WWII’s

Side Ups

Plank Leg Raises

Superman

Starfish

American Hammers

And I believe there were more plus a few minutes of Mary at the end…..

Post Party – 

Freud hit 30y/o today so 3D led the group in 30 HRC’s, not for sure on the attendance.

Other News-

Iron Clad Challenge is in full swing. I dont think its too late to sign-up. If interested shoot someone you know who is doing it a message and they can give you the details.

  • 2nd F opportunity:

Staples will be holding another 2ndF opportunity at his barn. Check Slack for deets.

  • 3rd F opportunity:

Educators and students returning to school this week.

Praise for positive preliminary results for LMP

Peace out!

-Kermit

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The Pound 8/8/2019 – Partner Work to the Max!

Image result for two male hands image

Staples led a Cindy pre-party that was attended by Barney, Stats, Nimbus, Creeper, Sex Ed and Old Hickory.

14 PAX came together in the gloom for an all you can handle sweat fest. Pax in attendance included: Barney Fievel (QiC), Netflix, Staples, Glen Gary, TV Guide, Stats, Mursa, Nimbus 1500, MicDrop, JK, Old Hickory, Tebow, Creeper, and Sex Ed.

We started things off with an extended Show Me lap around the track.

Disclaimer

Warm Up:

15 SSH, 10 seal straddle hop, and 6 low and slow squats, all IC.

We’re going to get nice and chummy this morning with a partner-intensive workout!

Thang 1: Partner Carries

PAX were given 10 seconds to pair up. Line up at the light and carry your partner to the far light. Before switching, drop and bust out 20 merkins each. Don’t forget to do 20 more merkins after you make your way back to the start.

Repeat, but switch to wheelbarrow carry and 10 dunkaroos at each end instead of merkins. This was the longest wheelbarrow I can remember us ever doing. Nice work, guys!

Thang 2: Love Thy Neighbor

Stop by Barney’s beautiful black truck and pick up one coupon (20 pounds) per duo.

3 exercises with an assigned number of reps (below) must be completed as a 2-man group. One PAX begins assigned exercise while other PAX jogs out to the far light. That PAX jogs back to partner performing exercise and picks up where they left off. Repeat until assigned number of reps of each exercise are completed. How much do you love your neighbor? Enough to pick up the pace on that jog back and “relieve” him?!

Exercises were:

  • 60 Blockees (coupon burpees)
  • 70 S2S Block Merkins
  • 80 Block Squats

With our last couple of minutes, the PAX bear crawled our beloved bridge before taking a long mosey down Nolensville Pike back to the parking lot.

Mary

30 seconds GM OYO, 30 seconds WMH OYO, cherry pickers.

CoT

TClaps to Nimbus for letting the Q have some of his fancy coffee and then having it spilled merlot-style all over the parking lot. Delicious!

Announcements: 

    • Keep Staples dad in your prayers. He was transferred to another hospital after some blood pressure problems.
    • Also keep praying for Netflix’s 2.3 as she continues to grow and get stronger. We’re praying she gets to come home soon.
    • We’re only 1 week into the Iron Clad Challenge. It’s not too late to sign up! The November Gauntlet will be here before you know it. Use this time to prepare your minds and bodies for the battle ahead!

2 Timothy 1:7 – For God has not given us a spirit of timidity, but of power and love and discipline.

-BF-