Author: Jason Bell

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Tour de’ Nolensville @ The Pound

20 PAX in Attendance : Scrooge, Mickey Mouse, Playboy, Mufasa, Inspector Gadget, Creeper, Barney Fivel, Nimbus 1500, Stats, Staples, Altidore, TVG, Swinger, Hot n’ Ready, 3rd Degree, Ragdoll, Typo +, Show Me, Bear Grylls, and YHC Kermit on Q. (It’s possible I am missing one)

Pre-party…. @ The Bridge

Staples on lead, 3rd Degree, Kermit, Creeper, Typo +, & Show Me

Bridge and a Smidge , great work gents and thanks to Staples for the lead!

Medic –

Absent…. ?

5:30a.m. starts with a quick intro and the fine print details.

WarmUps :

GM’s OYO

20 SSH’s IC

Tebow stretch

Finish off with some Willie Mays Hayes

Thang

Today Q had us doing a little “everything shuffle”. MOT today was a light mosey to and fro. First stop is the church pavilion for a few:

I mean 50, Copenhagen’s.

Squats 10x in tempo with variable Al Gores mixed in for full comfort.

Proceeded by a mosey to Cabo’s parking lot for a little rail work. Q had PAX run through:

50 Irks

50 Dirks

50 Underdogs

After each completion we had a little “Plank and Wait” mixed up with a few “Flutter Kicks” and so on.

Followed by….

Mosey to the church,…. again, ….where Q noticed a lonely sloping driveway. Each PAX executed:

20 WW1 Declined

20 Carolina Dry Dock Inclined

From there the PAX moseyed to The Bridge Parking lot.

PAX again hit their 6’s for a few more core exercises. After a little confusion and some help from the elders we confirmed that we were originally suppose to do American Hammers, but some of us were doing Warhammers, eventually we did 20x / 20x & maybe 20 more of a hodge podge of core exercises… but at this point there were few actually counting. Several PAX were witnessed lounging so for a reprimand we moved into high plank, to low plank, to left and right leg raises… ?

From here Q played a little trickery to make everyone believe that we weren’t going to Bear Crawl the Bridge,  some were disappointed, others were not so disappointed, both reversed roles once they realized we were actually going to Bear Crawl the Bridge. HOWEVER!!!

Slight curve ball, FNG Bear Grylls, AKA Swingers son, appx age 7-9 maybe… joined us for festivities today. So the modification was Bear Grylls was to lead us and PAX were not allowed to pass the leader, once Bear Grylls couldn’t go any further Q instructed BG to climb onto the back of whoever was first behind him. BG went straight BEASTMODE and about cleared the bridge on his very first try, and who of course was right behind him, none other than Nimbus 1583.99996735. Nimbus took the reigns and drove us to the finish line with BG clinging securely to his back!!! T-claps to both PAX for being good sports!!!

Q led the PAX clockwise around the track to the upper shelter were 50 more Copenhagen’s were dished out.  Q also dropped a few more tempo Squats with some Al Gores blended in.

3rd Degree insinuated that he wanted to do Balls to Wall On the mosey back, and Q obliged, PAX pounded out 5 for good measure.

Final mosey back, and ended with the…

Mary-

Tempo Squats interrupted by Al Gore…

10 or so…

Post Party – 

Facilitated by Ragdoll

Staples, 3rd Degree, Kermit, Nimbus, Creeper, Barney Fivel, Stats, Typo +, & Altidore (May be missing one or adding one)

Other News-

  • 3rd F opportunity:

Continually lifting up our brother Soccer Mom in his fight to spread the Kingdom in Africa.

Scrooges mom MRI results

  • 2nd F opportunity:

Ragdoll is putting together a F3 Dads event May 19th. THIS SUNDAY!!!! 3:00pm!!!!

Brisketfest May 25th at Staples place, brought to you by NumbTucks.

Check Slack for details on both of these events.

Lastly. Gauntlet gear went live on Mudgear today. I believe Nimbus is organizing a bulk purchase to save on shipping. Again check Slack for details.

Great work today fellas. Lookin string and lookin fast.

Peace out!

-Kermit

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The Pound Plays 4 Square

17 PAX in Attendance : Scrooge, Mickey Mouse, Playboy, Mufasa, Inspector Gadget, Creeper, Barney Fivel, Nimbus 1500, Sterno, Tebow, Stats, Staples, Altidore, TVG, Old Hickory, Swinger (FNG), and YHC Kermit on Q.

Pre-party…. @ The Painground

Kermit, Creeper, Staples, & Stats

5-4-3 on the Minute

5 – Pull Ups

4 – Merkins

3 – Toes to Bar

With a little Colter Wall on the speaker.

Medic –

NTB, Judah and the Lion, Greta Van Fleet, and Dubstep to keep our minds right.

5:30a.m. starts with a quick intro and the fine print details.

WarmUps :

GM’s OYO

Q describes the Thang for the day

15 SSH’s IC

Finish off with some Willie Mays Hayes

Thang

Pax number off in 4’s and Q explains the exercise.

Image below should help to explain:

At each zone (Labeled as Group) the group completes assigned exercises OYO while 1 PAX traverses via MoT to the opposite corner of their zone and completes assigned exercises then PAX traverses back via MoT to group zone and next PAX repeats. This continues until all PAX have completed 2 rotations or the 9 minutes is up. After 9 minutes each group rotates clockwise to the next zone. Exercise continues for 4 rotations equaling 36 minutes.

Mary-

We polished it off with a few more GM’s OYO

Post Party – 

Facilitated by Sterno, and off course it was,…. (DUN DUN DUN!!!!)…..

10 Blockees, cause that’s what Sterno does when we have Block Coupons.

Other News-

  • 3rd F opportunity:

Continually lifting up our brother Soccer Mom in his fight to spread the Kingdom in Africa.

Staples mom with a possible dementia diagnosis

Scrooges mom MRI results

  • 2nd F opportunity:

Ragdoll is putting together a F3 Dads event May 19th

NumbTucks is in the process of scheduling a brisket night

Check Slack for details

Big thanks to all you guys. Im very thankful for each of you and allowing me an opportunity to serve in your lives.

Peace out!

-Kermit

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Just a little walk around the track…

17 PAX in Attendance : Wolverine, Numb Tucks, Nacho Libre, Mic Drop, Inspector Gadget, ShowMe, Creeper, Barney Fivel, Nimbus 1500, Sterno, Tebow, Stats, Staples, Altidore, Netflix, TVG, and YHC Kermit on Q.

Pre-party…. @ The Pavillion

Host –  Numb Tucks

Attendees – Stats, Creeper, Staples, and YHC KermiT.

Dips – Derks – iMerks  On the minute 20/15/15 dropping to 15/10/10 at round 5

Medic –

HipHop Tabata with a little festival  EDM and a few others tunes that have already been forgotten.

5:30a.m. starts with a quick intro and the fine print details.

WarmUps :

SSH’s IC 19x

BAC’s IC 14x (Makin’em Big @ 7’s)

GM’s / OYO

Thang #1

1 Round of Tabata (4 Minutes)

1 – Side Plank Hip Dips Left

2 – Side Plank Hip Dips Right

3 – Side Plank Leg Lift Left

4 – Side Plank Left Lift Right

Thang #2

Indian Duck Walk (Around the track 1/3 mile)

PAX line up and proceed to Duck Walk. Last PAX drops for an easy 5 Burpees. Then Mosey’s to front of line. Each PAX at the end of the line follows suit.

(Modify as necessary with lunges)

(If a PAX needs to peel off there’s a 10 Squat penalty)

Speed Bump A – Flutter Kicks IC 20x

Speed Bump B – WWI 20x

Speed Bump C – Sasquat 20x

Speed Bump D – Shoulder Touches IC 20x

Thang #3

In honor of NumbTucks pre-party we decided to repeat with a few variations.

25/15/15

20/10/10

5/5/5

Thang #4

PAX circle up at the lot for a few final rounds of:

American Hammers

WarHammers

Flutter Kicks

…..and there may have been a couple other exercises…. things got a little off the cuff at that point, Q was just trying to fill a few minutes of last minute burn.

Post Party – not 100% on this piece, I know Sterno and Stats got in on this plus about 3-5 other committed PAX and it ended up being around 50 Burpees… cuz that what they do…

Other News-

CSAUP (Gauntlet) May 4th be prepared to get down for the get down. Check slack and Twitter for details.

  • 3rd F opportunity:

Continually lifting up our brother Soccer Mom in his fight in spreading the Kingdom in Africa.

Pease continue to lift up Gaylord Focker and his family whom are walking through difficult times with his mom.

  • 2nd F opportunity:

Believe that Typo + may have a little get together at his spot on April 2nd

Thanks to everyone for their commitment to the process and putting up with my lack of lingo. Big ups to Numb Tucks coming off IR and gettin back at it (I expected nothing less). It’s great to see new PAX Wolverine and Nacho Libre being bold and being involved. And lastly it’s great to see men being built up and made stronger and faster, physically, mentally, and most of all spiritually.

Peace out!

-Kermit

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Good Ol’ Fashion Grind @ Broken Wheel

15 PAX in Attendance : Netflix (aka Not Hulu), Inspector Gadget, ShowMe, Creeper, Barney Fivel, Nimbus 1500, Sterno, Tebow, Stats, Ragdoll, Staples (On the Return), Scrooge, Altidore, 3rd Degree, and YHC Kermit on Q.

Pre-party…. @ The Bridge (Bridge Bear Crawl)

Host –  3rd Degree

Attendees – Stats & Altidore w/ his Virgin P2P  Bear Crawl on the Bridge

Tunes-

Had to bring out a little NTB, Lecrae, UK Dub, GvanF, Judah and the Lion, and a few other guest appearances to get us through the CORE focused workout.

5:30a.m. starts with a quick intro and the fine print details.

WarmUps :

Good Mornings OYO

SSH’s IC 15x

BAC’s IC 20x (Makin’em Big @ 10’s)

Few more Good Mornin’s to get them obliques stretched & add a few Willie Mays and then off on a mosey.

Q noticed a lonely fence and decided that it needed some attention. Pax lined up and gave 20x  IC Toes to Fence

After a quick thank you, mosey was ended in the Mill parking lot where Q handed down the paperwork for the mornings first THANG:

Specs:

Partner needed.

20 yards out 20 yards back MoT.

Transitional Exercise = (Spread Um’s = Both PAX on their backs feet first. Pax 1 raises legs 12″ -18 “off ground and spreads feet appx 18″- 24”. PAX 2 then forms a figure 8 or infinity symbol up, over, through,  and around PAX 1 feet)

Transitional Exercise = 2 Rotations

Part I – (Duration = Time for each PAX to Bear Crawl 40yds Total)

Exercise – High Plank

Mot – Bear Crawl

 

Part II – To Quota

Exercise – 50x WWI

MoT – Bear Crawl

 

Part III – To Quota

Exercise – 100x Baby Crunches

MoT – Crawl Bear

 

Part IV- To Quota

Exercise – 150x Sky Kicks

MoT – Duck Walk

 

After a thorough beating on the obliques Q then decides to take the crew to ….

Thang 2….

Whilst meandering on the track Q decides that a round of Flutter Kicks was in order.

PAX line up facing the woods and hit their 6’s to perform 20x Flutter Kicks IC

Mosey continues….

Mosey stops…..

Q calls all PAX to hit all 4’s and request some Bird Dogs

Bird Dogs (30 Second Hold Left & 30 Second Hold Right)

While on all 4’s PAX execute Pike position and received orders for 25x Carolina Dry Docks

Loving the way we were feeling the mosey continued.

Turning corner 3 on the track “The Bridge” looked sad, it needed company, we were bored, we obliged.

In honor of 3rd Degree PAX were called upon for a bridge crossin’…

All PAX pushed hard, very hard…, I know this was very difficult for the end of the workout but everyone gave AYG. Bravo HIM’s

Lastly we hit the 4th corner and proceeded to the start point. To be sure that everyone had a chance to burn shoulders and core Q decides to end in Planks.

High Plank Shoulder Touch – Left and Right 20 Second Hold

High Plank Leg Lift – Right and Left 20 Second Hold

CoT/Numbers/Names

9th Man – Ragdoll (Use to hate running, started F3 10 months ago, ran a half marathon last year, has kids, has a wife, from Minnesota, frikkin great dude!!! Keep pushing brother

Post-Party: 10,9,10 Burpees

Attendees – 3rd Degree, Nimbus, Barney Fivel, ShowMe, Altidore, & Sats

Other News-

  • 3rd F opportunity: Rumor has it Numb Tucks is doing a fireside 3rd F. Details coming.
  • Always prayerful for our brother Soccer Mom
  • Praise for Kermit’s middle 2.0 on Baptism this weekend.
  • I think im missing one…

Again bravo to the hole squad. We have a very strong team and it is encouraging to see each PAX gaining strength and enduring more. Altidore again showing us perseverance, Sterno always going beast mode, Stats steady on Pre & Post Party, and folks like Nimbus that keep pushing me harder. I love being a part of this group and am very grateful for each of you.

-Kermit