7 PAX in Attendance: Tebow, SoccerMom, Altidore, Kermit, Sterno, Stats, & Third Degree (QiC)
5:15 pre-party of 5 Pull-ups, 7 Merkins and 9 Sumo-Jump Squats per round on the minute x 10 minutes endured by 3D & Soccermom (who will be my pre-party partner when this guys goes to Uganda? Applications being sought…)
Warm-Up/Disclaimer:
- Jog around parking lot x 1 to let Tebow catch up
- SSH IC x 10
- SJ IC x 10
- 10 ISW IC x 10
- LBACs & BACs forward and Reverse IC x 10 each direction
- 30 seconds GM OYO
Thang 1
Mosey to Ball-field Stairs for Partner Stair-7s
Exercises:
- Iron Mikes (jumping split lunges/scissor lunges) (1/2, 1)) at the bottom (still makes me think of Punch Out…Classic)
- Yurpees at the top
MOT: Partner Broken wheelbarrow up the stairs (both go each round so 6 times each) and Bear-Crawl down the Hill
Mosey around track to Gazebo for an 11 count Copenhagen speedbump requested by SoccerMom…happy to oblige…
Mosey to parking lot to grab speaker for:
Thang 2
Explain Tabata (20 seconds maximal effort of whatever is called, followed by 10 seconds rest) Outline: Sprint ~100 yds, rest, Exercise, rest, back to Sprinting toward the original side of the field, etc. Rinse and Repeat X 2 Songs (8 rounds total per 4 minute song)
We did: SSH, Merkins, Imperial Walkers & Squats to Tabata Songs Playlist played through BT speaker carried back and forth across the field with Q.
Playlist: Smells like Teen Spirit & UpTown Funk (8 minutes total of Tabata)
Thang 3
A nice traditional end to a 3D F3Nolensville Q, the bridge…
“It’s kinda my thing…”
Bear crawl and then crawl-bear the bridge. Always a good time. Starfish to the 6. Counts as Mary, right?! Sure.
Mosey to Gazebo for spontaneous demonstration and 12 reps of Pickle Grinders on top of picnic tables
What?! Over already? The fun was just starting…to be continued at The Forge!
CoT/Numbers/Names
Stats was voluntold by Altidore to lead Post-party so we did a Sunrise Sampler of 12 reps of DIDs + Plyo Benchjumps in honor of the 12 days we have left before SoccerMom heads to lead F3Uganda, and more importantly, be a missionary with his family.
6 for Coffeeteeria provided by Tebow (thanks!)
Moleskin/What we Learned:
- I hope everyone had a great holiday. Looking forward to getting back some regulars when they return from being DR or being hit with an Aquaman Trident dipped in poisonous tree Frog Venom leaving them unable to leave the fartsack after HC’ing the night before…hold my nuts!
- See you Saturday for another Q!!!!!!!!!!! (Unless someone appeals my signup, I am open to co-Q or relinquish my spot. Otherwise, happy to lead) Stats got some revenge on Altidore by voluntelling him to VQ…
- Exhorted the PAX to arm themselves and make no provision for the flesh as delineated in Romans 13 which ends as follows:
But put on the LordJesus Christ, and make no provision for the flesh, to gratify its desires. - Our gloom and water-saturated beatdowns are helpful illustrations of spiritual battle throughout life where we are called to take the hard road, the less-traveled and difficult journey. Whether having to fight the siren-song of the fart-sack, or saying no to the helping of food or drink or show/website you know you should avoid, or having to get up one more time to serve your family, or one more project at work you have no idea what it’s for, we are called to say NO and make NO PROVISION for the flesh. WARPATH!
- Come to Warpath X set for 5am Jan. 12 in F3Franklin. I need 5 HCs to rep F3Nolensville. Come and set a physical fitness marker with me. I am planning on a WarHalf and need a few more brave souls to partner with and HC.
- New Year’s Day Convergence 1/1/19 will leave BrokenWheel Closed. Come and join in with F3 regional PAX from Nashville, Franklin and rep F3Nolensville! Deets to come…
- Exciting additions and changes coming in 2019 to F3Nolensville! Stay tuned…
3D, out!