Author: Brandon Fyffe

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3-Thang Virgin Q!

PAX in Attendance – Hushpuppy (VQ), Barney Fievel (Co-Q), Numbtucks, Soccer Mom, Tebow, 3rd Degree, Cheese Whiz, Show Me, Creeper, Nimbus

Long mosey around outside perimeter fence for football field.

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

Disclaimer

Warm Up:

20 SSH, 10 Imperial Walkers, 30 seconds Good Mornings OYO, 30 seconds WMH OYO

Thang 1:

Mini-Cooper

Do 6 reps of the following 3 exercises and take a lap around the track. Repeat going down by 1 rep each time:

  • Blockees (coupon burpees)
  • Ginuwines (With coupon in hand, pop down into a squat while also holding coupon out in front of you. While holding the coupon in front of you, rotate left then right like a steering wheel).
  • Squats w/coupon

Thang 2:

MLB’s (Merkins, Lunges, Bear Crawls)

Three stones act as distance markers. Beginning at the first stone, all PAX do 20 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 2 reps each time.

Q issued 9 attitude adjustment burpees because power corrupts.

Thang 3:

Deck of Death with Coupons

Clubs – Squats

Hearts – Carolina Dry Docks

Diamonds – Ginuwines

Spades – Blockees

Mary

CoT

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Welcome to The Forge!

Nolensville broke in their new AO, The Forge, with a workout focused on strength, endurance, and coordination. Iron sharpens iron!

PAX in Attendance: Barney Fievel (Q), Nimbus 2000, 3rd Degree, Numbtucks, Aunt Bea

Warm-Up:

  • 30 seconds of Good Mornings
  • 20 SSH
  • 10 Imperial Walkers
  • 1 Al Gore
  • 10 LBAC (forward and reverse)

Thang 1: Mini Cooper with 20 pound coupons

  • 6 Burpees, 6 Merkins, 6 Deep Squats, one lap around track
  • Rinse and repeat decreasing one rep each time
  • Total of 1.5 miles and 21 reps of each exercise

Thang 2: Stadium Runs with Assorted Exercises

Run up, along the backside and down the bleachers doing an exercise in-between with your coupon.

Exercises:

  • 20 side-to-side lunges (use coupon as your center point)
  • 20 bicep curls (with coupon)
  • 10 windshield wipers (on your six, coupon held over you, feet touch from right to coupon to left to coupon)
  • 20 overhead tricep curls (coupon overhead and behind back)
  • 15 derkins (close grip hands on coupon)
  • 10 pull-up rows (coupon in lap)
  • 10 burpees (with coupon)

Mary:

  • Flutter Kicks
  • WW1s
  • Alabama Prom Dates
  • Megan Berry’s
  • J-Lo’s

CoT:

Hebrews 12: 1-3

Therefore, since we are surrounded by such a great cloud of witnesses, let us throw off everything that hinders and the sin that so easily entangles. And let us run with perseverance the race marked out for us, 2 fixing our eyes on Jesus, the pioneer and perfecter of faith. For the joy set before him he endured the cross, scorning its shame, and sat down at the right hand of the throne of God. 3 Consider him who endured such opposition from sinners, so that you will not grow weary and lose heart.

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Chasing John Cusack and the DDoD

10 PAX in attendance:

Tebow (welcome back!), Numbtucks, 3rd Degree, Creeper, Show Me, Ragdoll, Soccer Mom, Hushpuppy, Nimbus 2000, Barney Fievel (Q).

Warm-up:

One lap around the track (.3 mile), 20 SSH in cadence, 30 seconds WMH, and 30 seconds LBAC.

Chasing John Cusack:

Mosey to Barney’s truck and grab a coupon (20 lbs). Partner up. One partner runs on the track with the coupon above his head. Think John Cusack with the boombox in “Say Anything”. The other partner does 10 burpees, runs after partner, and “relieves” him of the coupon. The PAX with the coupon continues around the track while the “relieved” PAX does 10 burpees. Repeat for 15 WWI’s, 20 merkins, and 25 deep squats.

DDoD: Discounted Deck of Death:

Everyone pick up a coupon and mosey back to the parking lot. Deck of Death with deck of cards, but add the coupon.

Going in a circle, each PAX draws a card from the deck that corresponds to an exercise and number of reps. Spades = blockees (coupon burpees), Clubs = deep squats, Hearts = merkins, Diamonds = American hammers.

CoT:

Philippians 2:3 – Do nothing out of selfish ambition or vain conceit. Rather in humility, value others above yourselves.

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Pass the Merlot

8 PAX including 1 FNG: NumbTucks, 3rd Degree, Barney Fievel, Creeper, Show Me, Hush Puppy, Itsy Bitsy Spider (FNG), and Netflix.

Birds were chirping, dew was glistening, and everything was right with the world. This stillness was shattered by the Trumpets of War as Barney Fievel declared everyone was about to puke (unless they needed to modify the workout) via a simple, but dastardly workout routine he dubbed, Pass the Merlot.

Warmup: 20 Side Straddle Hops, 10 Willie Mays Hays, 1 Al Gore

Routine: Partner up. One partner takes a lap (.3 mile) while other partner does AMRAP Burpees, switch when partner completes lap. Rinse and repeat for Merkins, WWIs, Dips, Squats, and Planks.

CoT: Good Mornings, Flutter Kicks, and J-Los.

Coffeeteria provided by NumbTucks, F2 and F1 opportunities discussed by 3rd Degree.