Defying the Storms at Defiant

Paid Make It Rain GIF

5 PAX with a combined 200+ years of life experience came out and made it rain: Barney Fievel (Qic), Old Hickory, Professor X (respect), Typo+ and Creeper.

Conditions: Rain, thunder, lightning and 62 degrees. A typical mid-December day in Tennessee. PAX successfully stayed mostly dry by confining our workout to the overhang in front of the school.

Warm Up: SSH, cherry pickers and a few others that escape me at the moment.

Thang 1: MLBs

Line up. Perform 10 merkins, lunge to midway point, bear crawl to the end. Turn around, repeat decreasing reps by 2 merkins  each time.

Thang 2:  The Plethora

Truth be told, I had to scrap my workout as there was intermittent lightning and YHC is a little stubborn. The majority of the workout consisted of some pretty intense sequences that I’ll do my best to try and remember below:

  • 15 balls to the walls
  • 10 burpees on the minute for 10 minutes.
  • 5 one-minute Wall Squats
  • 15 Wall Derkins
  • 50 Copenhagens

Extended Mary: 

  • Leg raises
  • V-ups
  • Slutter Kicks with our crotch facing the school
  • American Hammers
  • Freddie Mercury’s

COT

Prayer Needs: LMP Wife and Family, Typo+ Wife and Family, Soccer Mom R&R, ShowMe and family on their next chapter.

Announcements: –  Nashville Rescue Mission; Glengarry and family are serving Christmas Eve in Kitchen.

-BF Out-

Ginuwinely Put Your Ballz to the Wallz

fox news GIF

Conditions: It’s raining men. Hallelujah, it’s raining men.

13 PAX in Attendance: Barney Fievel (QiC), Stats, Numbtucks, Creeper, Deliverance, Dongle (FNG, welcome!), Sterno, Tebow, Glen Garry, Staples, Nimbus 1500, Sex Ed, and Professor X.

Disclaimer – This was a 10/10, Grade A disclaimer. I might have to start dropping the “not a professional” part.

Warmorama

      • Show Me lap
      • 20 SSH IC
      • 10 squats IC
      • 20 LBAC

Now that we’re all warmed up, won’t you join me for a little jog up to the shed? There’s something I want to show you… Coupons! Let’s all grab one and get to work!


Thang 1: Coupon 7’s (Ginuwines and Yurpees)

Ginuwines are a little gem I came up with sometime last year. With coupon in hands and at chest level, PAX drop down into the athletic position while simultaneously pushing the coupon out in front of them. Gyrate the coupon from left to right before popping back up into standing position, simultaneously bringing the coupon back to the chest.

Think about the dance move from Ginuwine’s “Pony” and you’ll do fine. You gonna look fine too. Or ridiculous. We haven’t done this one since we started using cinder blocks for coupons. It hurts in the very best way possible!

Yurpees are the brain child of former F3 Nolensville PAX and current HIM of F3 Spring Hill, Ragdoll and Cheeze Whiz. Modified burpee in which PAX perform a clap merkin and two jumping knee taps. Every man hopes to leave a lasting legacy. You two have left us with a lasting soreness. Thanks a lot!

Mode of Transportation was bear crawl one way and lunges the other.

ginuwine GIF

Thang 2: Box Jumps and Ballz 2 the Wallz

Partner up. While partner one performs 5 balls to the walls against the park bathrooms, Partner two performs box jumps on the nearby bleachers. Keep rotating until 100 box jumps are performed as a team.

If you never thought you’d find yourself in a park at 5:30am, hanging upside down with your balls against a public restroom, elbow to elbow with a bunch of other sweaty guys…then I guess you’re “normal.”


PAX moseyed back down to the parking lot for a little Sally action, merkin style. TClaps to Nimbus 1500 for completing it! Definitely not easy after those Ginuwine’s. Good grief. Here I thought you had expended all of your energy when you blew that coupon into rubble with your farts.

Mary

      • 20 BBSU
      • 20 Freddie Mercury’s
      • 10 Alabama Prom Dates
      • 1 GM

Moleskine

      • F3 Nolensville’s Christmas Party is December 21st at Casa de Staples! Numbtucks is smoking a brisket! More details to come but mark your calendars!
      • This morning, we learned that Nimbus has trained himself to where he can now break coupons with his farts. Impressive.
      • We also learned that, while F3 is open to men of all faiths, in Barney’s mind, we’re a Jesus Shop. Sorry, not sorry.

-BF-

Stone Cold Cooper at Broken Wheel

stone cold steve austin GIF

Conditions: The temperature was 15 degrees but the wind made it feel closer to zero. Combine that with a nice layer of ice on everything and you’ve got yourself some premium Gloom.

10 PAX in Attendance:  Barney Fievel (YHC), ShowMe, SexEd, Nimbus 1500, Hot Dish, Tebow, Gaylord Focker, Kermit, NumbTucks, and Staples.

Warm-Up/Disclaimer – Just as we start to take off for our ShowMe lap, another vehicle pulls up. That’s right, its your boy, ShowMe showing us why we call it a ShowMe lap!

First THANGs First: Stone Cold Cooper

Mosey up to the sheds where we stored the cinder block coupons from the Gauntlet. Bust out 20 blockees and take a half mile lap. Repeat, decreasing 5 blockee reps each round. Equals 50 blockees and two miles.

Second THANG = Pull-Up Apocalypse

PAX form several lines in front of the swing sets and perform a pull-up apocalypse starting with 10, OYO.

Bear Crawl the bridge and back because we love it.

CoT/Numbers/Names

Moleskine

  • 3rdF (Faith) opportunity: We’re raising funds for Safe Families that will be our “buy in” to the FitTest on November 23rd. Any raised funds can be sent to the @F3Nolensville Venmo account or can be handed over in another fashion to Numbtucks.
    • GlenGarry also recently put a call to action out there for any PAX that want to help organize us better as it applies to 3rdF opportunities. He and Staples are looking for others to form a 3rdF Committee. See them for more details if you’re feeling led to mobilize F3 Nolensville for the good of our community.
  • 2ndF (Fellowship) opportunity: Seriously, I want us to have another game night. I hosted last time and will do so again! NumbTucks, O master of games, what game do you have for us next?!
  • 1stF (Fitness) opportunity: The Gauntlet and IronClad Challenge were total successes. Props to each PAX that participated in either. Next up, our fittest face off against the fittest from the other Middle Tennessee regions at Nolensville for the FitTest Challenge, Saturday November 23rd at Nolensville High. Please come and be a part of this. Even if you’re not competing, we need at least two non-competing participants to help monitor and time people. We’ll all be thick in the fog of war and can’t really be trusted to do anything for ourselves (at least I can’t).
    • Finally, I’ve been running the F1 aspect of F3 Nolensville since we got started and would really like to take on one or two others to form a committee. Let me know if you’re interested. It would entail organizing our CSAUPs, coordinating fitness-related events and Convergences with other regions, ensuring we have the needed number of AOs, and making sure F3 Nolensville always has a plethora of opportunities for PAX to sharpen each other physically.

-BF-

Nolensville’s CSAUP: Enter the Gauntlet

F3 Nolensville was started April 2018 with our first AO, Broken Wheel. A year and a half later, we’ve grown to a total of 6 AOs, including two new all running and all rucking AOs, Runegades and RuckU, and have welcomed dozens of new PAX. We continue to grow and sharpen each other in Fitness, Fellowship, and Faith.

Today, we rise to the challenge of F3 Nolensville’s semi annual CSAUP, the Gauntlet. This challenge consists of 4, mini AOs spread out across an 8- (or was it 9?) mile course designed by YHC. Ready for a little Tour de Nolensville? LET’S ENTER THE GAUNTLET!!!

Conditions: About 25 degrees and rising. This Gauntlet started later in the morning than the Spring Gauntlet by 30 minutes. That and the recent time change meant we were only in the dark during the first AO (mine), all of which was on the football field. By the time we took off, the sun was rising and we were just getting started.

18 PAX threw down, including: Barney Fievel (YHC), Huggy, Kwame, MicDrop, Typo+, Sex Ed, Pom Pom, Maniac (FNG, welcome), Ragdoll, 3rd Degree, Kermit, Staples, TV Guide, Cheese Whiz, Pancreas, Old Hickory, Jeeves (pre vac), and Hot Dish.

After a brisk trot around the parking lot and onto the football field, Disclaimers and Opening Remarks were made.

Warmorama consisted of ten SSH IC, 30 burpees, and two good mornings. If you weren’t warm before, you’re getting there now!

AO #1: The Forge

Led by Barney Fievel (YHC)

I am tickled pink in all the best places to report that several PAX remarked that my Q was the most difficult of the 4. The fact that it was also the first must have crushed some of you mentally. That is delightful and outstanding!

Merciless Dr Evil GIF

Bear Crawl 100 yards, goal line to goal line, crab walk back, and finally broad jump across a third time. I just don’t get why you people don’t like crab walking. Pancreas gets it. Amirite?!

PAX circled up for a little something we like to call “Amber Waves of ‘Merkins”. PAX begin in the high plank position. One Pax begins routine by going down and holding the merkin position, signaling the PAX on his left to do the same in a waterfall. The original PAX, still holding the down position, can only rise back into the high plank position when the PAX on his right has gone into the lower merkin position. We did about 8 rounds of this and saw who among us isn’t above screwing over the guys to his left!

YHC was about to have us do something half baked involving push ups under the bleachers. Opted to have all PAX perform AMRAP pull ups once before moseying off the grounds. Well done, HIM. Onward!!

AO #2: Defiant

Led by Typo+

5 Yurpee buy in. The yurpee is a dastardly little exercise, invented by Dr. Yuri Speclanovichdevonovidch. Actually, I’m pretty sure Ragdoll, CheezWhiz or some sick combination of the two are what led to this little devil. Burpee with a clap merkin and two (count em two) jumping knee taps.

PAX broke into two groups and did parking lot burpees all the way down the front parking lot. Once there, mosey to your left, line up, and bear crawl to the concrete wall. Rinse and repeat one more round.

Mosey to PainGround. The frost on the swings caused us to disperse across the grounds, making comms difficult for the coming routine, but we pressed on:

Partner Up. P1 performs 8 burpees while P2 performs air squats. Switch. Continue as an Apocalypse routine (descending one rep each round). 5 Yurpee buy out. The fog of war seemed was thick on the pain grounds today. A sign that someone delivered a thorough thrashing! We thank you, Typo+!

Dumb And Dumber Television GIF

AO #3: Broken Wheel

Led by Sex Ed

The look of despair on the face of the PAX when the gate swung open revealing cinder blocks made me light up like a Christmas tree. Thank you for that gift, Sex Ed. PAX cusacked their coupons to the lower parking lot where we could ensure the jagged, rocky surface of the parking lot could cause additional pain while we performed the following routine. One minute of each of the following. Rinse and repeat for a total of 20 minutes.

      • Goblet squats
      • Mountain climbers
      • Coupon swings
      • T-merkins
      • Jump split squats
      • Coupon rows
      • Side lunges w/touch
      • Shoulder touches
      • Forward lunge w/twists
      • Push presses

This was a lot of fun! Pom Pom, my friend in town from F3 Johnson City, and I were across from each other in the circle. We made it a point to watch each other the entire time and not let the other stop movement or use poor form. The result is that I’m sore in places I didn’t know I had. Thank you, Pom Pom and thank you Sex Ed! This HIM has been stepping up and helping F3 Nolensville grow. TClaps, sir!

Back To The Future Love GIF

AO #4: The Forge (Final Round)

Led by Kermit

The bearded one has brought us a game of Station Tag! The PAX thank you and jump to the task eagerly and with a real whiz bang attitude! Actually, we looked like we were ready to lay on the couch for a few days but you didn’t seem to care much, as you explained the routine:

Pax formed 7 groups, 6 groups rotating at the following stations and a 7th group running a lap on the track. The group running on the track finishing a lap and taking the place of station 1 kicks off everyone’s rotation. The stations:

    1. Skaters
    2. Clap Merkins
    3. WWIs
    4. Flutter Kicks
    5. Floating Starfish
    6. Squat Jumps

The AO was concluded with 10 burpees. Felt like being hit in the face. One, last, time. Thanks for that Kermit! We are thankful for the beat down you have provided.

Tired Fuck My Life GIF by TV Land

CoT

YHC wanted to make it known that F3 Nolensville is a group of men that follow Jesus, first and foremost.

Coffeteria 

The highlight of coffeteria had to be when Little Miss Piggy came with a pot of coffee in hand. He had to miss the beat downs because him didn’t feel well and him just a little guy. Just kidding, buddy. We appreciate you!

Announcements

  • Spring Hill’s F3 Dad’s Event
    • Today, Sunday November 10th
    • 3PM at Harvey Park
  • F3 Nashville Convergence
    • Tomorrow, Monday November 11th
    • 530AM at Franklin Road Academy
    • Old Hickory is an HC for this and I’m on the fence.

Until next time! The Gauntlet will return!!

-BF-

Studying for the Big Test

Image result for billy madison

Gloom: Six degrees warmer than yesterday, making it 45, but it felt colder. Gloomy as can be of course, as we haven’t fallen back to get the extra sun in the morning. Perfect conditions to test our grit and get a benchmark for the forthcoming FitTest, Saturday November 23rd.

Pre-Partie(s): Kermit and Numbtucks got a 45-minute workout in before putting their bodies through the additional agony. 2.25 mile run, 30 inline merkins and 50 yards of tire flips. Y’all crazy…

A separate 15-minute pre-party consisting of stretches, high knees, etc. was attended by Huggy, Nimbus and yours truly.

16 PAX in Attendance:  Barney Fievel (YHC and QiC), Numbtucks, Cheeze Whiz, Gaylord Focker, Hushpuppy, Cathe (FNG, welcome!), Sparta, Ragdoll, Old Hickory, Typo+, ShowMe, Tebow,  Nimbus 1500, Kermit, Prof. X (Respect), Huggy & 3D.

Warm-Up/Disclaimer

The FitTest

For Time:

    • 50 hand release burpees
    • 1 mile run (4 laps around the track)
    • 100 yards bear crawl
    • 100 yards crawl bear
    • 1 mile run
    • 100 yards crab walk/walk crab
    • 100 yards broad jump
    • 1 mile run
    • 100 yards bear crawl
    • 100 yards crawl bear
    • 25 hand release merkins
    • 25 jump squats
    • 1/4 mile sprint to the finish!

I was able to record the following times:

    • Barney 44:55
    • Sparta 47:20
    • Tebow 47:41
    • 3D 47:50
    • Nimbus 48:00

I think all of the above will be able to make it November 23rd (right guys?), but we need one more and at least an alternate or two. Anyone that is willing to step up and represent F3 Nolensville in this capacity is encouraged to perform the above workout, on your own or with other PAX, and submit your time to me.

CoT/Numbers/Names

Moleskine

  • 3rdF (Faith) opportunity: We’re raising funds for Safe Families that will be our “buy in” to the FitTest on November 23rd. Safe Families is an amazing organization that finds homes for children as their families transition through some of the harder seasons of life. Living next to Nimbus, I’ve seen first hand the good that this organization does and the hope that it provides to children that would otherwise have none. Winner of FitTest gets 60% of all for their charity with 10% going to the other 4 regions. I’m going to be going HARD for this charity. Please join me in raising funds for this very worthy cause and lets go win this thing.
    • We already have a $1k donation from a generous benefactor that we’ll reveal later, but its up to all of us to grow this and earn as much as we can to bless the Middle Tennessee Region. Any raised funds can be sent to the F3Nolensville Venmo account or can be handed over in another fashion to Numbtucks.
    • Keep listening & reading along as we go through the Bible App Romans chapters 9-16.
  • 2ndF (Fellowship) opportunity: I want to know when we’re having another game night! If you haven’t had the pleasure of sitting back and listening to Sparta call Numbtucks a cheater for 3 hours straight, I feel sorry for you.
  • 1stF (Fitness) opportunity: The Gauntlet is coming Saturday November 9th! Please help me promote this and let’s all plan to be in attendance, as we’ll play host to some out-of-towners! Start and end at Nolensville High School. About 5:30 to 8:30pm. This one will be totally different from our last Gauntlet. Whether that means something to you or not, doesn’t matter! Come out and get sharpened…
    • Iron Clad Challenge closes on Halloween! Join the ranks!! Step up and lead, recruit some new blood, get up early and hit the pre-parties, but do whatever it takes to hit the mark and achieve this accomplishment!

It continues to be a pleasure to serve as the F1 for this amazing region. You guys have all gotten crazy strong from the first time we each worked out together. Let’s keep going!

SYITG

    -Barney-

A Bumpy Ride!

Image result for speed bump
Pre-Party, consisting of a plethora of pull-ups and swerkins, was attended by 3rd Degree, Creeper, and YHC.
Conditions: There was something sinister in the air….and it wasn’t Kermit’s odor or Nimbus’ butt…
11 PAX defied the urge to fartsack, including: Professor X (respect), 3rd Degree, Huggy, TV Guide, Typo+, Gaylord Focker, Old Hickory, Creeper, Double Bird, Mr. Opus, and Barney (YHC and QiC).
Disclaimer/Warm Up: Show Me lap, 15 SSH, 15 squats, and 15 seal jacks, all IC.
The Thang: 

Q decided to call an audible on himself and scrapped his workout about 5 minutes before it started.

PAX got in some mileage and more speed bumps than YHC can remember. Some of them included:

      • 20 derkins
      • 50 copenhagens
      • 20 big boy sit ups
      • Bear crawl pole to pole
      • 4-man curl the bleachers
      • Clockwork

CoT and Announcements: Please continue to pray for my (Barney’s) dad. He’s the sweetest guy in the world and has made some bonehead decisions that have led him to where he is in life. I believe in the healing and redemptive power of my God!

I’ll also ask that you guys pray for me this week. The M is out of the country Tuesday to Tuesday and its just me and the two little ladies (ages 5 and 1). Needless to say, you guys won’t see me for about a week 🙁

Remember that this Saturday the 14th, in addition to the Forge, PAX have an opportunity to participate in Nashville Convergence.

Post Party: Almost  everyone (you know who you are) stuck around and busted out 10 yurpees.

Coffeeteria: Barney and 3D combined powers of hot and cold to make both delicious brews available.

Image result for hot and cold

-BF out-

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-

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-

Defiant 7.22.19 – Super Cooper and 11’s

Image result for sweat

Conditions: 75 and mostly cloudy. Increased cloud coverage led to increased Gloom factor.

6 PAX embraced the Gloom including: Barney Fievel (QiC), Professor X, 3rd Degree, TV Guide, Little Miss Piggy and Huggy (welcome!).

Warm-Up: Show Me lap, 15 SSH and 10 squats IC. Top it all off with 10 burpees on the minute for 3 minutes.

Barney dropped his truck bed like it was hot, revealing a 20 pound coupon for each HIM that made it out of their fartsack.

Thang 1: Super Cooper (Exciting and New!)

The Cooper was one of the first routines I led and was borrowed from the Exicon. Sometime later, I came up with a variation of the routine called the Mini Cooper. The Super Cooper is the latest installment to the Cooper Series and involves a much shorter “track” and a much higher number of reps.

With coupon in hand, PAX perform 30 overhead presses, 30 curls and 30 squats before dropping their coupon and sprinting a short lap. Rinse and repeat for two more rounds, decreasing exercises by 10 reps each lap.

Thang 2: 11’s

MoT: Hairburners – Bear crawl while pushing or pulling coupon along with you.

Ginuwines: While holding the coupon to their chest, PAX drop into a squat while simultaneously pushing the coupon out in front of them. PAX gyrate stone to the left and then right before jumping back into a regular standing position and bringing the coupon back to their chest.

Warhammers: On your six, with coupon in hand, perform a WWI, then a 4-count American Hammer.

Mary consisted of 1 GM OYO because I’m not wasting my 45 minutes on stretching.

CoT

Men, we have a lot of praying to do! Continuing to pray for Netflix’s new baby and family. Remember to hit up Numbtuck’s Sign-Up Genius sheet to bring them dinner while they make numerous trips to and from the hospital. Little Miss Piggy received some test results that he’s following up on. PAX can reach out to him for more details. Continue to pray for Soccer Mom also as he spreads the message of the love of Christ. We’re praying that God take control in all of these situations and offer up our full cooperation.

Welcome Hunter Meadors, AKA “Huggy,” a new F3 transfer from Ohio!

-BF-

Barney, the Dinosaur from our Nightmares

Image result for barney dinosaur scary

Conditions: Hot and beautiful, just like us.

Pre-Party: 3rd Degree led Barney, Nimbus and Staples in 9 rounds of 6 pull ups, 4 Iron Mikes and 2 toes to bar.

17 PAX put on some weight including:  Altidore, Mickey Mouse, Nimbus 1500, TV Guide, Tebow, Hot N Ready, Cheese Whiz, Staples, Polar Express, Typo+, 3rd Degree, Double Bird, Creeper, Inspector Gadget, Stats, ShowMe, and Barney Fievel (QiC).

Disclaimer

Warm up:

After a quick ShowMe lap around the parking lot, the PAX circled up for the following exercises IC: 15 SSH, 12 Squats, 30 seconds of GM, Al Gore, and WMH OYO.

We’re kinda warm, but we ain’t sweating yet. Let’s change that, shall we? PAX busted out 10 burpees on the minute for 3 minutes.

Thang 1: Weighted Cooper (3 laps)

10 reps of each of the following exercises performed with coupons between laps. Meant to be a well-rounded routine with one exercise for legs, one for chest, and one for core.

  • Baryshnikov Squats: Legs rotated out to the sides, hips opened, heels raised, then squat.
  • S2S Merkins: Place one hand on coupon and other hand on ground, perform one merkin, switch hands, repeat.
  • Weighted American Hammers

Thang 2: Pull-Ups and Weighted Overhead Presses

PAX we’re given 10 seconds to partner up. One partner performs AMRAP overhead presses with the coupon for as long as it takes their partner to bust out 10 pull-ups. Switch roles. Rinse and repeat for 3 rounds.

Thang 3: Sally Challenge (Squats)

PAX perform squats in cadence to the tune of “Flower” by Moby.

Mary

Circled up for some GM, Tebow stretches, LBCs, crunchy frogs, warhammers, and a few others. Fog of War was a bit thick at this point.

Post-Party: 3rd Degree led Stats, Altidore, ShowMe, and Cheese Whiz in partner merkin work. 70 merkins each.

CoT

Announcements:

Continue to pray for Soccer Mom and pray for Creeper as he leads his flock in some community work.

-BF-