Author: Brandon Fyffe

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Carmen Sandiego Stole Barney’s Coupons!

Image result for carmen sandiego

Conditions: 56 and partly cloudy. Sweating season.

Pre-party led by 3rd Degree consisted of 8 rounds of 5 pull-ups, 4 merkins, and 3 of toes to bar. Attended by Numbtucks, Kermit, Staples, Creeper, and Stats.

19 PAX chased Carmen around the world including: Barney Fievel (YHC), Show Me, Staples, Hushpuppy, Peaches, Ragdoll, Mufasa, Inspector Gadget, Kermit, Stats, Tebow, Nimbus, 3rd Degree, Creeper, Wolverine, Nacho Libre, Scrooge, Numbtucks, and TV Guide.

Intro and Disclaimer

Warm-up: 30 SSH IC, 15 squats and 10 seal jacks IC.

Carmen Sandiego is one of the world’s most infamous, cartoon thieves, with a long history of stolen art, diamonds and rare artifacts. This time, she really outdid herself and stole Barney’s precious coupons! This morning, we’ll chase her to the ends of the earth and take back whats ours!

Thang/Location #1: Nolensville, TN, USA

This is home base, our training grounds. Let’s get ready for the chase ahead by busting out 10 burpees on the minute for 5 minutes.

PAX jumped on Indian Airlines after Barney received a tip that Carmen had been spotted somewhere in India. Don’t ask why we’re taking Indian Airlines TO India. There will be no questions on Indian Airlines. PAX Indian run to the upper part of the park.

Speed bump: Somebody got some bad Indian food and tossed cookies all over the plane. Let’s put down and get cleaned up. Perform 20 box jumps on the bleachers.

Thang/Location #2: Himalayan Mountains

We’ve tracked Carmen to this mountainous region, but don’t know exactly where she might be hiding. Let’s search the mountains thoroughly by bear crawling 10 “steps” down the mountain diagonally, then crawl bearing 10 steps back up. Repeat this 10 times until you’ve searched the region. Looks like we just missed her! Let’s jump back on Indian Airlines and keep searching…

Thang/Location #3: Rio de Janeiro, Brazil

Barney received a tip that Carmen is hiding somewhere in the favelas, or stacked shanty towns of Rio de Janeiro. Let’s book it there on the double by taking Indian Airlines (Indian run to elementary school playground). Climb the favelas and chase Carmen down by performing 10 pull-ups (or under doggies) and sprinting to the far fence. Repeat 10 times. Still no sight of her, let’s keep looking!

Never did see Carmen, and we just spent thousands of dollars shuttling us all over the world for $30 worth of rocks from Lowe’s. We may not be bright, but we look good. Next time, Carmen!

Mary

CoT

Post-party also led by 3rd Degree. Numbtucks, Ragdoll, Creeper and Nimbus got low and kicked 10 dwarfs. Nice dwarf kicking, boys.

-BF-

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Nolensville’s 1st CSAUP: The Gauntlet!

 

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:

      1. Merkins x 10, rinse and repeat
      2. Carolina Dry Docks x 10, rinse and repeat
      3. Werkins x 10, rinse and repeat
      4. Diamond Merkins x 10, rinse and repeat
      5. Hand-release Merkins x 10, rinse and repeat

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:

      1. 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.
      2. 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

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

-BF-

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Start Your Day with B and K!

Image result for friendship

Pre-Party: 3rd Degree, Kermit,  Altidore, and Typo+. These over-achievers bear crawled 1 and 1/3rd  of our beloved bridge, then crawl beared (English?) the same distance.

Conditions: 50 and clear. Absolutely fantastic day to be alive and looking so good. Where are you, fart sackers?!

13 PAX rose with the sun, including: 3rd Degree, Nimbus 1525, Netflix, Kermit (QiC), Barney Fievel (QiC), Mufasa (FNG), Show Me, Mic Drop, Tebow, Stats, Altidore, Typo+, and Playboy.

Disclaimer and Warm-Up by Kermit:

SSH and LBAC (16 reps each). GM and WMH OYO.

Thang 1: Mini-Murph Challenge

Once Kermit handed over the reigns, YHC didn’t waste any time getting us sweating. PAX run laps around the track (1/3rd of a mile each). After every lap, bust out 10 pull-ups, 20 merkins, and 30 air squats. Treat it like a PT test and see how many “reps” you can get if each lap and its exercises is one rep. We’ll do this again and see how we’ve improved!

Thang 2: Obedient Bears

I think I’m becoming an actual bear with the number of bear crawl exercises we’ve been doing lately! PAX start by bear crawling 150 ft. Then, SasQuat, WWI, WWII, and American Hammers (20 reps each). QiC (Kermit) went on a power trip and assigned 10 penalty burpees because someone spoke out of turn. Firm, but fair. I like it!

Crawl Bear the 150 ft back to the starting line. Then SasQuat, flutter kicks, starfish and alternating shoulder taps (20 reps each). Sprinkle 10 more burpees on top and enjoy!

Mary

GM and WMH OYO. Finish with a nice Tebow stretch.

CoT

Post Party: 3rd Degree led us in an apocalypse of 3 exercises: Pull-ups, merkins, and air squats. Start with 10 pull-ups, 9 merkins, 8 air squats, 7 pull-ups, etc.

  • Continue to keep Soccer Mom and Gaylord Focker in your prayers.
  • Keep our newest PAX (Mufasa) in your prayers also as he recently adopted (growing his family to 4 children!) and is being forced to look for new employment. He’s trying to be a teacher, so let him know if you can help. It’s all about who you know.
  • CSAUP – The Gauntlet is F3 Nolensville’s first completely stupid and utterly pointless event!
    • May 4th 0500-0730ish
    • Start and End at Nolensville High School
    • 5, 20-minute AOs and 8ish miles.
    • Tons of laughs, fellowship and a great workout!

-BF Out-

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3/28/19 – Fire Sale at the Pound

Image result for fire sale

Pre-Party: 3rd Degree, Barney Fievel, Playboy, Stats, Altidore, and Typo+. Sorry if I missed anyone!

5 pull ups, 10 merkins, and 15 squats on the minute for 10 minutes.

Conditions: 46 and partly cloudy. Something sinister in the air…

20 PAX might be a little sore, including: Old Hickory, Nimbus 1500, Stats, Inspector Gadget, Playboy, Ragdoll, Road Rash, TV Guide, Hushpuppy, MicDrop, Creeper, Nacho Libre, Wolverine, Altidore, Show Me, 3rd Degree, Typo+, Bottlecap, Netflix, and Barney Fievel (QiC).

Disclaimer

Warm up:

20 seconds of GM OYO, Tempo SSH IC (10 normal, 10 slow, 10 fast), 15 Imperial Walkers IC, and 1 Al Gore.

Fire Sale!! Quick, run over to that beautiful black truck and grab yourself a coupon (20 pounds)! The PAX got themselves a little BOGO action and earned twice as much out of their workout this morning.

Thang 1: Hair Burning 4-Square

PAX number off into 4’s and perform the assigned exercise and number of reps that corresponded to their number (below). PAX then rotated to the next station via hair burners (bear crawl with coupon).

1’s – 10 Blockees

2’s – 20 Ginuwine’s. With coupon in hand, PAX perform dance move from “Pony” by Ginuwine. This involves dropping into the athletic stance while popping the coupon out in front of your chest. Next, show her that you have what she needs by gyrating the stone from right to left like a steering wheel, then coming back up into a standing position while bringing the coupon back to your chest.

3’s – 30 American Hammers with coupons (needs a cool name, Mjölnir was the name of Thor’s hammer?!).

4’s – 40 S2S Merkins. Perform a merkin with one hand on your coupon. Alternate sides after every merkin.

Thang 2: Mini-Cooper (3 laps or 1 mile)

10 reps of each of the following exercises performed with coupons between laps.

  • Blockees – Burpees with coupons.
  • Baryshnikov Squats – Legs rotated out to the sides, hips opened, heels raised, then squat.
  • Close Grip Merkins – Merkin with both hands on the coupon.

Mary

Mary got a little frisky this morning. Alabama prom dates, scissor kicks, and slutter kicks.

CoT

“For the Son of Man is going to come in his Father’s glory with his angels, and then he will reward each person according to what he has done.”

Matthew 16:27

Post Party: There was a whole bunch of you in the post-party and I was deep in the Fog of War at this point. Whoever we were, we performed 15 each: derkins, erkins, copenhagens, and box jumps.

  • Continue to keep Soccer Mom and Gaylord Focker in your prayers.
  • 2nd F Lunch Event at some country club tomorrow (3/29). Message Old Hickory or Altidore for more info.
  • 3rd F get together at Typo+’s house April 2nd. More details to come from Typo on Slack.
  • CSAUP – The Gauntlet is F3 Nolensville’s first completely stupid and utterly pointless event!
    • May 4th 0500-0730ish
    • Start and End at Nolensville High School
    • 5, 20-minute AOs and 8ish miles.
    • Tons of laughs, fellowship and a great workout!

-BF Out-

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Your Finest Merlot, Please

Image result for eagles lightning fire

Conditions: About 45 degrees and soggy. Gloom is in full effect, but starting to feel the first hints of Spring.

Pre-Party: Stats led Kermit, Staples, Creeper, and Barney in a bear crawl of the Nolensville bridge where several of us completed our first end-to-end crawl without stopping. Nice work, fellas!

15 PAX pushed themselves to get stronger, including: Barney Fievel (QiC), Staples, Kermit, 3rd Degree, Tebow, Creeper, Netflix, Inspector Gadget, Nimbus 1500, Altidore, Stats, Scrooge, Matlock, Sterno, and Old Hickory

Warm-up: Long mosey around track followed by 20 SSH, good mornings OYO, and 1 Al Gore.

What started out as a calm, peaceful morning ended violently when Barney dropped his truck bed and revealed 20, 20-pound coupons. A grin spread across his face and, while it wasn’t clear why, it was obvious Barney wanted to see someone throw up.

Thang 1: Love Thy Neighbor

Partner up. 4 exercises with an assigned number of reps (below) must be completed as a 2-man group. One PAX begins assigned exercise while other PAX moseys to the other side of the parking lot and back. He then picks up on the reps where his partner left off while said partner does the moseying. Repeat until assigned number of reps of each exercise are completed.

Exercises were:

50 Blockees (coupon burpees)
100 Block Merkins
150 Block Squats
200 Block American Hammers

Thang 2: Bumpy Mosey

Half mile mosey with 3 speed bumps.

1 – Partners take turns doing 10 pull ups and AMRAP Copenhagens.

2 – Stopped by our beloved bridge, but were not here to crawl. Pick your poison on which foothold to use (low, medium, high) for 30 derkins.

3 – Partners take turns doing 15 leg tosses each on the side of a hill.

Mary

CoT

Post-Party: 3rd Degree led the PAX in 3 rounds of 7 pull-ups, 7 merkins, and 7 jump squats.

Announcements:

Nolensville / Franklin Convergence is Saturday the 9th from 6-7:30am. The Forge will not meet this day. Rendezvous at Nolensville Park to carpool to AO.

Colossians 3:13 – Bear with each other and forgive one another if any of you has a grievance against someone. Forgive as the Lord forgave you.

It’s tiresome to dwell on negative things. Let’s forgive those around us as Christ did and free our minds and bodies in the process!

-Barney Fievel-

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11.29.18 – Increased Gravity at the Pound

Image result for macarena

Conditions: 37 degrees felt forgiving after the past few mornings. The PAX are thankful for the conditions and the chance to get a good workout!

3rd Degree led the PAX in a pre-party consisting of five pull-ups, five plank jacks, American Hammers and six Iron Mikes on the minute for 10 minutes. Participants included Creeper, Soccer Mom, 3rd Degree, Numbtucks and Cheese Whiz. The pre-party was kind enough to assist Barney in placing the coupons for the Thangs ahead.

14 PAX became one with The Gloom including: 3rd Degree, Soccer Mom, Cheese Whiz, Stats, Pocahontas, Sprinkles, Mic Drop, Inspector Gadget, Creeper, Numbtucks, Tebow, Altidore, Nimbus 1500, and Barney Fievel (QiC).

Disclaimer (non-standard)

Warm up:

After a quick half mile mosey, the PAX performed the following exercises to the cadence of “Here Comes the Hotstepper” by Ini Kamoze in constant motion:

  • Side to side overhead claps
  • Imperial walkers
  • Iron Mikes
  • Squats
  • Slow SSH

We’re nice and toasty for a new Thang!

Thang 1: Calculated Coupons

PAX line up with one large coupon (20 pounds) and one small coupon (5 pounds). A second 5 pound coupon awaits each PAX across the parking lot.

PAX begin with Hair Burners across the parking lot using the 20 pounder. Once there, the 20 pounder is left and the 5 pounder is transported back to the starting position via the crab walk. Finding themselves with two 5 pounders, each PAX cross the parking lot once more via lunges with one coupon in each hand.

Thang 2: Rock Hard Macarena

This is pretty simple. We performed the “Macarena” to the music with a 5 pound coupon in each hand. If anyone felt humiliated, their humiliation was quickly replaced with sore shoulders and arms.

Thang 3: Coupon Dodgeball

20 pounder = 4 points

5 pounder = 1 point

PAX count off into 1’s and 2’s to create two teams. All coupons are placed on the center line. Everything is performed while crab walking. PAX transport coupons back to their team’s line via the crab walk. PAX are able to take back as many coupons as they’re able each attempt. The side with the most points after 5 minutes wins!

Team 2 brought home the W today with a score in the neighborhood of 25-8. Way to show everyone that Team 2 is actually #1, or something.

One more half mile mosey finds us ready for some Mary.

Mary

Circled up for some GM and WMH OYO. 15 seconds of deep breathing closed us out.

Post party consisted of 33 derkins and was attended by 3rd Degree, Barney Fievel, Soccer Mom and Nimbus 1500.

1 Corinthians 1:17 – For Christ did not send me to baptize, but to preach the gospel—not with wisdom and eloquence, lest the cross of Christ be emptied of its power.

Don’t forget about the F3 Christmas Party hosted by Numbtucks!

  • Date: Friday December 7th @ 6pm
  • Location: 601 Mer Rouge Drive
  • Details: Adults only. There are still openings for one dessert, one beverage and two side dishes. RSVP with Numbtucks.

-BF OUT-

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11/15/2018 The Pound – Coupon Dodgeball?!

Conditions: The elements sought to deter us. They failed. 33 degrees and getting colder, completely soaked and more wet stuff coming down all the time. Gloom showed up in full effect this fine morning.

9 PAX Embraced The Gloom including: Altidore, Stats, Pocahontas, Tebow, Numbtucks, Mursa, Mic Drop, Typo+, and Barney Fievel (QiC).

Disclaimer

Warm up:

After a quick warm-up lap around the track, the PAX circled up for the following exercises IC: 10 SSH and 10 Seal Straddle Hop, 10 Squats, 10 LBAC, 30 seconds of GM, Al Gore, and WMH OYO.

Have you seen Barney’s truck? Beautiful machine. Black as the night and twice as mean. Best feature? All that bed space for coupons!

Thang 1: Mini-Cooper (2 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 the legs, one for the chest, one for the core, and one for the arms.

  • 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.
  • Big Boy Sit-Ups into American Hammers.
  • One Colt 15 between each lap. A Colt 15 requires the PAX to curl the coupon 5 reps low, 5 reps mid, and 5 reps high. A reduction of the Colt 45 (same, but 15 reps each).

Thang 2: Hair Burners

PAX begin bear crawling across the parking lot with their coupons. To progress, PAX crawl forward, reach between their legs, grip the coupon and drag it forward and slightly ahead of them. Bear crawl forward and repeat. Every 5 “pulls” is accompanied by 5 Iron Mikes.

Thang 3: Coupon Dodgeball

If you can dodge a coupon, you can dodge a ball! PAX count off into 1s and 2s and break up into two teams. More coupons than there are PAX are arranged in a line halfway between the two teams. PAX must crab walk to the line of coupons and carry one back to their team’s starting line on their midsection. Passing coupons off to other PAX is allowed. Repeat and start crab walking all the way to the other team’s side and taking one of their coupons once there are no more in the middle. When “time” is called, team with most coupons on their side wins. The PAX clearly illustrated why the crab is the apex predator of the seas.

Mary

Circled up for some GM and WMH OYO. Then some power leg stretches called out by the Q. Mary was completed with a brief meditation meant to bring us back to our center and heighten our awareness of our surroundings.

We prayed for Sprinkles. He tweaked his back working out in the gym. Once again, Sprinkles proves that the safest place to work out is outside, in the freezing rain, at 530am.

“When anxiety was great within me, your consolation brought joy to my soul.” Psalm 94:19

-BF Out-

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10/30/2018 Broken Wheel – Dancing in the Dark

Image result for bruce springsteen dancing

13 PAX danced through the early morning hours like no one was watching, because no one could see them, because its super dark…

Conditions: a lovely 40 degrees, no wind, and tons of clouds making it darker and Gloomier than usual.

QIC: Barney Fievel
PAX: Show Me, Gaylord Focker, Nimbus 1500, Stats, Ragdoll, Typo+, Tebow, Numbtucks, Inspector Gadget (FNG), Creeper, Altidore, and 3rd Degree.

Warm-Up:

After a mosey around the track, PAX circled up and performed the following:

  • 15 SSH, 15 seal straddle hops, and 10 low and slow squats in cadence.
  • Also, 20 seconds OYO each Al Gore, WMH, and Good Mornings.

THE THANG: 11’s – Prison Merkins and Peter Parker Merkins

PAX line up and perform 10 Prison Merkins, lunge across the parking lot, perform 1 Peter Parker Merkin, and duck walk back to the start. Rinse and repeat decreasing 1 rep PM and increasing 1 rep PPM.

Barney called an audible and ended the Thang to make time for more fun!

Another quick lap around the track with a speed bump. PAX grabbed some bench and busted out 20 Derkins.

Back on track (literally), let’s head for our bridge. Anyone else’s legs feel a little untrustworthy?

Barney confessed to the PAX that he suffered from Stockholm Syndrome after being repeatedly forced to bear crawl the bridge by 3rd Degree. Now we like it, we love it, and we want some more of it! Bear crawl down bridge and mosey back. Completed lap around track and circled back up in the parking lot for some Mary.

Mary:

On your six. 10 Starfish and a few light leg exercises to flush them out.

CoT:

Jeremiah 17:5 – Cursed is the man who trusts in man.

Welcome new PAX Inspector Gadget! Way to Sponsor, Nimbus 1500!

-Barney Fievel out-

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The Forge 10/20/2018 – Love Thy Neighbor and Swamp Bears

15 PAX came together in the gloom, welcomed the sunrise, and got a little stronger. Pax in attendance included: Barney Fievel (Q), Numbtucks, 3rd Degree, Sterno, Creeper, Mursa, Hushpuppy, Costa Rica, Cheese Whiz, Ragdoll, Sprinkles, Netflix, Pocahontas, Stats, and Little Miss Piggy

Long mosey around outside perimeter fence of football field. Various comments were made about how people that run marathons are over achievers and generally suck. Haters gonna hate.

Disclaimer

Warm Up:

20 SSH, 30 seconds Good Mornings OYO, 30 seconds WMH OYO. Other various stretches Barney called out.

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

Thang 1: Love Thy Neighbor

PAX took 10 seconds to partner up. 4 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 predesignated marker (about 75 yards). 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)
  • 80 Block Merkins
  • 100 Block Squats
  • 120 Block American Hammers

Thang 2: Swamp Bears (11’s)

An old favorite, 11’s. PAX line up on the short side of the parking lot. Two exercises are Ginuwines with coupons and WWIs. Bear crawl across the parking lot is mode of transportation.  40 yard bear crawls between exercises kept us from finishing on time. Next time.

Mary

Barney led the group in some yoga stretches, toe touches, and other various stretches. Flexibility is power!

CoT

Announcements: 

  • Tuesday, October 23rd – Double Virgin Co-Q by Ragdoll and Cheeze Whiz
    • Let’s all come out and support these guys!
  • Thursday, October 25th – New AO Launch – The Pound
    • This makes the third AO for the Nolensville F3 group since we started 6 months ago. Excellent work, guys!
  • Saturday, October 27th – Boos and Booze Party at Netflix’s house
    • 7:30pm-??? – Adults only please. Look to Slack for address and more details from Netflix.

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

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The Forge – 9/29/18

16 PAX challenged themselves this morning. Pax in attendance included:Barney Fievel (Q), Numbtucks, Soccer Mom, Cheese Whiz, Ragdoll, Show Me, Sprinkles, Mic Drop, Netflix, Quickie, Pocahontas, Typo+, Stats, Ned Ryerson, Little Miss Piggy, Lovie (FNG)

Long mosey around outside perimeter fence of football field.

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

Disclaimer

Warm Up:

15 SSH, 30 seconds Good Mornings OYO, 30 seconds WMH OYO. Other various stretches Barney called out.

Thang 1: Love Thy Neighbor

PAX took 10 seconds to partner up. 4 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 50-yard line. 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.

Exercises were:

  • 60 Blockees (coupon burpees)
  • 80 Block Merkins
  • 100 Block Squats
  • 120 Block American Hammers

Thang 2: MLBs (Merkins, Lunges, Bear Crawls)

Perform as individuals: Three stones act as distance markers. Beginning at the first stone, all PAX do 10 Merkins, lunge to the second stone marker, and finally bear crawl to the third marker. Mosey back to first marker and repeat going down by 1 rep each time.

Thang 3: Discount Deck of Death

Deck of Death with Coupons

Spades – Blockees

Clubs – Block Merkins

Hearts – Block Squats

Diamonds – Block American Hammers

Mary

CoT

Welcome new PAX: Lovie!