Author: Nimbus 1500

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Last post of 2019

Conditions: 33 with wind chill, BUT, it wasn’t wet.

PRE-PARTY: 10 Rounds of Cindy courtesy of Stats
12 PAX: Creeper, Professor X (Respect), Barney Fyffe, Old Hickory, Nimbus1500, Deliverance, SexEd, POCAHONTAS!, Stats, Staples, Hush Puppy (in his new winter gear) & LMP
QIC: Nimbus1500

AO: BrokenWheel

DISCLAIMER & WARM-O-RAMA: ShowMe Lap, some Tebow stretches to open the hips and we were off.

THANG 1:
Tippy Toe Bear Crawl 3 Parking Spaces – plank to the six

Baby Bear Crawl 6 Parking Spaces – plank on the six

Strait Legged Bear Crawl 6 Parking Spaces – plank on the six

Repeat backwards.

THANG 2:
Ring of Fire’ish

PAX circle up facing each other in plank position.  One PAX backs out and slowly performs a lateral bear crawl while the other PAX holds a plank variation.  Repeat until each of the TWELVE PAX completes one revolution.

Plank Variations: High Plank, Low Plank, Mountain Climbers, Left/Right Arm Side Plank, Slow Merkins, Knee’s to Elbows, and maybe more?

MOSEY to the storage shed

THANG 3:
All TWELVE PAX lined up for a Wall Sit on the shed.

Round 1 – Pass the cinderblock down and back while holding a wall sit

Round 2 – Pass the cinderblock down and back with an overhead press, while holding a wall sit

Round 3 – Pass the cinderblock and bear crawl to the end of the line perpetually until all the way around the sheds.

MOSEY to the steps in front of the field house.

THANG 4:
Partner up

3 Rounds each – Bear Crawl down the hill in the grass, wheel barrow up the steps.

3 Rounds each – Crawl Bear up the hill in the grass, wheel barrow down the steps.

Little extra wall work to bring us home, including a new move without a name (coming back), and that’s a wrap.

CIRCLE OF TRUST/BOM:
Per Staples, moving his Mom in to her new living space went well!  LMP’s Wife got started on her new medication.  Prayers that her body can overcome some of the side affects, still grateful for not having to start with chemo.

Our first full year is in the books and it was a success by any measure.  We’ve got a lot of wood to chop, but we’re coming in the new year with momentum.

POST PARTY: 19 x Copenhagens, Decline Merkins, Incline Merkins and Box Jumps

MOLESKIN:
Little colder than expected this morning, but we still had our cold weather haters (Old Hickory / Hush Puppy) out anyway.  Way to make it happen!  I gave the redneck mix a break for some Stevie Ray Vaughn essentials, good thing Numbtucks wasn’t there, he would’ve been really bummed if #Redneck didn’t play.  POCAHONTAS was in the house, great to have him back and he rocked the very beary workout.

ANNOUNCEMENTS:
New Year Ruck tomorrow at 5am!  There will be an undisclosed number of coupons, but I promised, it wouldn’t be 1:1

Bring some water, bladder if you have one and some gloves.

FYI – This event IS attainable for every PAX who’s posted in the last month.  Don’t let distance scare you, come out and have fun.

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Ruck Carrossel

Conditions: Sweltering

6 PAX in Attendance: Nimbus (QiC), Numbtucks, 3rd Degree, Staples, Bieber & Kermit

Warmorama

    • 20x “8 Count” Man Makers (Cadence was scrapped immediately for the ol’ OYO model)
    • 20x Ruck Sit ups – Ruck to the sky
    • 20x Ruck Thrusters
    • 20x 4 Count Flutter Kicks IC

Heavy Ruck 1/2 Mile Lap – 3 Pairs, all with extra weight

    • Pair 1 – 60# Sandback w/Handles (Gonna feel this one in the forearm tomorrow…actually right now)
    • Pair 2 – 40# Sandbag w/Handles
    • Pair 3 – The Medic and my phone

THANG ONE: 6 Lifts for a minute per w/15 seconds between to rotate.

    • Reverse Merkin – 45# Ruck
    • Ruck Swings – 20ish# Ruck
    • Clean & Jerk – 60# Sandbag
    • Curls – 30# Ruck or Plate depending on when you got there
    • Rows or High Pull – 20# Ruck
    • Overhead Press – 40# Sandbag

Heavy Ruck 1/2 Mile Lap w/weight rotation between pairs

THANG 2: Pass the Sack

Round 1: 5 PAX wall sit on the ICY bridge with their ruck held out front, while PAX 6 bear crawled to the front of the line – Pass your Sack to the left and rotate bear crawler Indian style.

Round 2: 5 PAX wall sit with their ruck held above their head while PAX 6 bear crawled to the front of the line – Pass your Sack to the left and rotate bear crawler Indian style.

Heavy Ruck some random distance to get pair 3 a shot at the 60#, but we ran out of time…Done.

Moleskine

    • I think some moves from this morning might bleed over into the forge this week.
    • Bieber got his awesome new purple ruck this morning and it didn’t disappoint.
    • We learned a good bit about star wars time lines?
    • A decaf coffee option may be added to the que when Kermit is around.
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Bear Square variation featuring our very own BearCrawl Bridge.

Conditions: Not wet, No Mosquitos & No Sunburns

13 PAX in Attendance: Nimbus (QiC), Numbtucks, Creeper, Gaylord Focker, Stats, GlennGary, Deliverance (New to F3 Nolensville), ShowMe, ProfessorX, Tebow, Huggy, Barney & Old Hickory

Warmorama/Disclaimer: Did a couple arm circles and some leg stretching…not big on warmups…

Warm up 2 (Partner)

    • 50 Pull-ups or Rows w/Apolo Ohno filler between sets.

Mosey to the Bridge (or The Meat of this Q)

Thang One: Bear Square Sequence (Starting Point, BearCrawl Bridge)

The Plan – Between Each 50 Steps, Execute One Bear Square Sequence

    • Rocky Log Carries – 50 Hops
    • Duck Walk – 50 Steps (Waddles?)
    • Crawl Bear to end of Bridge

Due to the narrowness of the Bridge, The Plan Changed (“What Plan” ~Barney) – Now we’re going the length of the bridge before each Bear Square.

    • Bear Crawl
    • Crab Walk
    • 25 Frog Hops, Lunge Walk to the the Wooded Part, THEN…Bridge Assisted HandStand walks – 25 on each side.  “GET YOUR SQUARE”

Mosey back to the lot for…

Thang Two: Ab Ripper HIIT – One Min On, 10 Sec Rest

    • Switches
    • Plank
    • Floating Starfish
    • Push Planks
    • Reverse Crunches
    • Dwarf Kickers
    • Standing Oblique Crunches
    • Wine Mixer…Ran out of Time, Dang!

CoT/Numbers/Names

Moleskine

  • It’s good to be home. I’m grateful for this group and how consistent you men are.
  • Lots of prayer needed.  Continue to pray for LMP’s Wife and Fam, Staples’ Mom and Sparta’s boy.
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BearBridge & the Ab Ripper (DR Q for F3Austin’s “The Bridge”)

Conditions: Perfect!

5 PAX in Attendance: Nimbus (QiC), Alright Alright Alright (Maybe “Just Ah’ight” per Rump Roast), Aaaayyyy, Rump Roast & Spam

Warmorama/Disclaimer: Did a couple arm circles and some leg stretching…not big on warmups…

Thang One: Bear Square Sequence (Starting Point, Base of the Bridge)

Between Each 50 Steps, Execute One Bear Square Sequence

    • Rocky Log Carries – 50 Hops
    • Duck Walk – 50 Steps (Waddles?)
    • Crab Walk – 50 Steps
    • Crawl Bear – 50 Steps
    • Canary Crawl – 50 Steps

Quick Mosey to the Row Rails for 50 Rows, Mosey back to the down slope and resume Bear Square Sequences.

    • Hand Stand Walk (with Bridge Rail Assistance) – 25 on each side
    • Bear Crawl the rest of the way down, DONE!

Thang Two: Bear Brawl Suicides (TM F3Nolensville)

Partner 1 = Crawler (Driver) / Partner 2 = Brawler (Resistance) – Swap Roles at Each Stop.

    • 2 Cars Out and Back
    • 4 Cars Out and Back
    • 6 Cars Out and Back

Thang Three: Ab Ripper HIIT – One Min On, 10 Sec Rest

    • Switches
    • Plank
    • Floating Starfish
    • Push Planks
    • Reverse Crunches
    • Dwarf Kickers
    • Standing Oblique Crunches
    • Wine Mixer
    • World War One’s
    • Beast Planks
    • Side Crunches

Perfectly timed finish!

CoT/Numbers/Names

Moleskine

  • Lots of new moves, thanks for letting me share some F3 Nolensville creations, and “Bearing” with me!
  • Thanksgiving Day workout, 7am Start Time at Zilker Park.
  • Per Coffeteria conversation, Friday’s workout will be a Ruck Workout!  See you there.
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FitTest Prep + Some Block Work

Conditions: 42 and almost raining, not as bad as the weather app said.

12 PAX in Attendance:  Barney Fievel, ShowMe, SexEd, Nimbus 1500, STERNO, Gaylord Focker, Stats, Mickey Mouse, GlenGarry, Professor X, Huggy, & LMP.

Warm-Up/Disclaimer – Did the ShowMe lap, totally missed the disclaimer.

In Honor of/Preparation for fit test, we got some reps

First THANGs First: Hand Release Burpees on the 48 seconds

As a trial run to improve times, we did 5 sets of 10 hand release burpees every seconds to shave some time off our opening act Saturday.

Mosey to the BC Bridge for more FitTest reps

Second THANG: BearCrawl/CrawlBear the Bridge

Then Run Half Mile Loop

Third THANG: CrabWalk/BroadJump the Bridge

Then Start the Half Mile Loop in Indian Run

In the interest of time…stopped at the sheds

Forth THANG: Partner Block Work

50 Block Merkins between partners – Rotating run to the Batting Cages

100 Block Squats between partners – Rotating run to the Batting Cages

150 Block Curls between partners – Rotating run to the Batting Cages

Finish the Half Mile Loop back to the parking lot

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.
  • 2ndF (Fellowship) opportunity: GAME NIGHT this Thursday Night (the 21st).  Starts at 8:30ish – Location details coming…
  • 1stF (Fitness) opportunity: 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.
    • It also appears that there there is a bit of a convergence pre-party in the works, stay tuned for updates from Barney on slack…5:15am is what it’s looking like.
  • Prayers For LMP & Fam – They’ve got a Doctor’s appointment today and are expecting some results.

~N1.5K

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From 30K Feet – Balls and Belly

The Gloom – Low 40s w/Moisture on the Ground

PreParty – Staples & Creeper

PAX: Staples, Creeper, Professor X, ShowMe, GlenGarry, Nimus1500, Stats, Secret (4 year break, but not FNG), Huggy, Old Hickory, CheeseWhiz & Who’d I miss?

Scattered Warm/Disclaimer – Showme lap, stretch something on your own, 20x SSH & low and slow merkins – Medic was so loud, nobody would’ve known what I was saying i

Thang 1:

THE BALL SACK – Fill in edition

  • Ball Handler – Staples
    • Reverse Lunge Walk – 26 Jump Squats
  • Ball Handler – GlenGarry
    • Crab Walks – 16 Iron Mikes
  • Ball Handler – Stats
    • Revers Lunge Walk – 26 WWI’s
  • Ball Handler – Professor X
    • Bear Crawl – 20 Something SSH
  • Ball Handler – Old Hickory
    • Bear Crawl – Some amount of something
  • Ball Handler – Secret
    • Bear Crawl – 11 Burpees (Almost had 30, Q voided the pull as a duplicate)

There may have been more, but the ball handlers all looked the same in the dark.

Mosey to the field house

Thang 2:

PARTNER UP: Wheel-Barrows (Barrels for 3rdDegree) up the stairs – Bear Crawl down the hill and switch – 6 mins

Crawl Bear up the Steps – Bear Crawl Down the Hill – 5/6 mins

Thang 3:

For the Planned Section of Today’s Workout, a New Ab Circuit.

1 Minute of Each Exercise, with 10 Second Breaks Between

  • Switches
  • High Plank
  • Floating Starfish
  • Push Planks
  • Reverse Crunches
  • Dwarf Kickers
  • Standing Oblique Crunches (30 secs per side)
  • Wine Mixer
  • WWI
  • Beast Planks
  • Side Crunches (30 secs per side)

Thang 4:

With just enough time left, we got in an Indian Run around the track back to the parking lot so we could listen to the latest edition to my playlist, “Old Man Jones”.  It was thoroughly enjoyed…

Stats peeled out to find our modifying newcomer and made it back just in time to count of. (Way to go Stats!)

PostParty by Huggy – 24 Merkins & 24 Jump Squats

COT – Talked about C4.  Confidence in anything is a process, whether at F3, work, home or anything.  To gain Confidence in something, you need to have the Courage to start, Consistency to build Competence and that will lead you in to Confidence. (ShowMe was feelin’ it through this brief word and it fired me up)

Moleskine:

·      The mumble chatter is greatly impacted when 3rdDegree and Numbtucks aren’t present, but we had some moments.

·      I let a few pop songs slip into the mix and it almost derailed the whole workout, it won’t happen again!

·      3rdDegree has us well conditioned for Bear Crawl bridge, everyone slowed almost to a stop and looked back as we passed the bridge on the Indian run back to the parking lot.  If only we had time…

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Calling all Audibles

The most perfect morning for me to knock some Q rust off, thank God for the Weinke!

20 PAX in Attendance:  Tebow, Nimbus 1500 (QiC), Kermit, Stats, NumbTucks, Prof. X (Respect), Glengary, SexEd, OldHickory, Creeper, 3D, Toy Story, TVG, LMP, CheeseWiz, RAGDOLL, Netflix, Barney, Staples & Sparta

First time in my F3 career that I’ve beat Staples to the AO…probably because I forgot when preparty started.  5:15 showing with 3D, Nimbus, Staples, Creeper, Ragdoll, Kermit &….if I missed anyone, sorry, just glad I remembered all 20 who posted for the thang.

  • AMRAP Pullups
  • BearCrawl/CrawlBear the bridge w/o stopping
  • AMRAP Pullups

5:30, let’s do this….for real, we gotta go.

Warm-Up/Disclaimer:

  • Showme Lap
  • 15 secs of good morning and we’re out

Thang 1

Partner Swap – 5×5 Burp(chin)ups / HipDips while you wait

Terrible Q instructions/communication about rep counts and the massive crowd waiting for the bar led to Audible 1

Mosey to picnic shelter

Thang 2

Partner Swap – Apolo Ohno’s / Copenhagens

3×10 wait Audible 2, 6×10 wait Audible 3, 5×10

A non-awesome song came on, fortunately, I could change it before we got to far for Numbtucks Audible 4

Mosey to BearCrawl Bridge

Thang 3

  • Canary Crawl Across
  • Bear Crawl Back
  • Crabwalk Backwards Across
  • Crabwalk Feet First Back

This was planed and executed flawlessly!  My only regret is not enforcing the 5 Burpee fine for whining. (Credit Chris LeDoux) NEXT TIME

Mosey to the field house

Thang 4

Partner Swap:

  • Round 1 – Wall Walkups
  • Round 2 – Balls to the Wall
  • Round 3 – Donkey Kicks on the Wall

Partner Runs to Creek and Back then Swap

Almost got out of the workout with the promised Travis Tritt track, but I was able to update the playlist just in time Audible 5

CoT/Numbers/Names

Moleskine

  • Qualifier for the FitTest is this Saturday, Barney has a great progression planned, get ready!
  • Beta Ruck workout is tomorrow (Wed. 10/16).  Bring a bag and some weight (Tebow is wearing a Jansport w/Books).  There are limited loaners open for those that ask.
  • Shared Proverbs 28:1  – “The wicked flee though no one pursues, but the righteous are as bold as a lion.”  Fix your mind on Christ and walk in boldness!

What we Learned

  • 3D, Numbtucks and Barney all perform better when I DJ!  RagDoll was feelin it too
  • Q Consistency/Frequency makes a difference
  • Prepare like 20 PAX will show up…oh wait, they did!
  • F3 Nolensville needs more Canary Crawls
  • Apparently I have a reputation for delayed backblasts.
  • I may have stumbled on a whole new line of F3 gear.  The BearCrawl friendly phone holder for F3 DJs

PostParty: 3D led progression of Pullups, Merkins, Squats descending reps from 10 to 1

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Shirts vs. Skins

PRE-PARTY:

One Mile Run brought to you by Kermit, attended by Creeper, 3rdDegree, TVG….I don’t know, it was dark.

PAX: Kermit, Hushpuppy, Prof. X(respect), 3rdDegree, Tebow, Beeker, Typo+, Stats, Sex-ed, Double Bird, TVG, GlenGary, MicDrop, Mickey, Barney, IG, Creeper, Swinger & …one more

QIC: Nimbus1500

WELCOME/DISCLAIMER:

Very Light and improper

WARM-O-RAMA:

What’s that?

THANG 1:

30 seconds of action with 10 seconds between exercises

  • Wide Merkins’
  • Forearm Plank (Shedder)
  • BearHop / BearyHop? (no official name yet)
  • Sit Thrus, known by Siri as Sit Thross
  • LEG CURLS (Left/Right) – Thoughts? I kinda liked’em
  • Push Plank
  • Low/Slow Squat
  • Side Plank (Left/Right)
  • Catchers

X2

Mosy to the “Rockies” (Hill on the back 40)

THANG 2:

CrawlBear up / Bear Crawl down the Rockies 10x

Mosey to (and around) the field

THANG 3:

Shirts vs. Skins – Ultimate Frisbee w/5 Burpee penalty when frisbee hit the ground.  est. total of burpees 5000 or something.

CoT:

Pulling from my kids devotional from the previous night that asked, are you a VRP or a VDP (Very Refreshing/Draining) Person?  2 Tim 1:16-17 talks about Onesiphorus’ repeated, risky and relentless refreshing attitude towards Paul and how impactful it was.  We’re called to be a light, not life suckers.  Grateful to be a part of this refreshing group!

MOLESKIN:

  • Skins win!!! #game point
  • Missed out on the Sam Hunt song, gonna give the playlist another shot in Sept.
  • 3rdDegree and GlenGary have played a lot of Ultimate
  • Almond milk cold brew is gross
  • Be a VRP, not a Life Sucker (VDP)
  • I suck at opening and closing F3 workouts
  • CONFESSION: I bailed on the last two frisbee drop burpees…if you can’t Q it, don’t do it.

ANNOUNCEMENTS:

  • Lots of F2 ops coming up in Sept, Stay tuned

P.S. The day after, we all ended up with a rash, presumably from something in the grass.  Lesson learned!

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Crawl Heavy Sack Work

14 PAX on this mildly humid morning…not terrible though.

Pre-Party: There was one, but I don’t know who or what did what.

PAX: Stats, Staples, Kermit, Nimbus1500, ShowMe, Glengarry (FNG), ProfessorX, TVG, HotnReady, ToolMan, Barney, and more…

WARMUP:

ShowMe Lap and some OYO stretching while I gave a Stats assisted disclaimer

THANG 1:

Interval Training w/some new moves

    • Side Gorlillas 30 Sec.
    • Sit Thrus 30 Sec.
    • Switches 30 Sec.
    • Stationary Gorillas 30 Sec.
    • 5 Step Bear Crawl to 5 Step Crawl Bear 30 Sec.
    • Vertical Jumps
      • X2 then 60 Second Rest
    • The Square Sequence 1:30 (Not sure how to describe the hoppy, stationary bear thing we did, I guess you had to be there.  Couple sit thrus then advance in a square pattern doing the hoppy thing & sit thrus at every corner)

THANG 2:

In my sack, there were 21 balls.  Each ball had a number and mode of transportation written on them.  There was one 5 ball (that we never found), with the rest numbered between 10 and 30.  The mode’s of transportation available were Bear Crawl, Crawl Bear, Right Leg Hop, Left Leg Hop, Broad Jump (which we never found…thank goodness) & Crab Walk.

Unfortunately, not all  PAX got their hands on my balls.  One at a time, they’d call an exercise, pull a ball from my sack and huck it as “far as possible”.  We’d then use the mode of transportation listed and once we made it to the ball, we’d do the exercise the thrower selected in the quality reflected on the ball.

We definitively found all the bear crawl balls.

THANG 3:

Just to change it up, we took a break by running the 1/2 mile loop, then 3 there and backs with BearBrawls, then back to my Sack to finish up.

MOLESKINE:

The mumble chatter was a little lite this morning.  I think it was a combination of not much time/ability and the fact that Numbtucks and 3rd Degree were absent…we coulda done better.

 

 

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Oregon Trail ReDeux (Featuring Egg Suck and Ride & Caught Up In The Country))

Conditions: Perfect

15 PAX in Attendance: Tebow, Stats, Typo+, Nimbus1500, Creeper, TV Guide, Nacho, Snowball, NumbTucks, Barney, Staples, Mickey, Kermit, Toad & Ragdoll .

PreParty: Partner swap Prairie Grass Pullups (50 total) with AMRAP HipDips while the Medic played us some “Egg Suck and Ride”

Warm up:
Oval up…struggled with circle early.  Brief disclaimer in to 20 SSH, 10ish Arm Circles both directions and Good Mornings OYO.

Mosey over to Independence, MO (Nolensville First United Methodist Church) to gear up for our journey.

Assemble the Wagons: Partner up
Partner 1 in wide PLANK while Partner two begins their IRON Hulk swapping every set, ascending from 1 Merkin:4 AirPresses to 10 Merkins:40 AirPresses

Our sound track for the morning drew some early mumble chatter…might have been the opening “Square bales, flatbeds” line?  Can’t speak for everyone, but it fired me up!

Now that our transportation is taken care of, we rode over to the Kansas River (Mill Creek) via speed mosey.

Ford the River
Crabwalk feet first, then sideways, flip sides then backwards over the bridge.

Short Mosey to the Soccer Field

Bear Hunting
Partner 1 begins Crawl Bear away from Partner 2, while Partner 2 does 5 Pistol Squats on each leg.  Once partner 2 completes his Pistol Squats, he Bear Crawls until he catches Partner 1.  (Flip sides, Rinse and Repeat the length of the high plains of Nebraska (Nolensville Soccer Fields)

Short Mosey

Carry your Kill
Now that we’ve got lots of bear meat, we need to get it back to the wagon via Partner Carries from the Soccer Fields to Mill Creek Brewery.

Base of the mountain 
The weight of that meat on those wooden wheels gave us fits.  10x (Broken Wheel) One Legged Hops on the Right Leg, 10x CDDs, 10x One Legged Hops on the Left Leg, 10x Mountain Climbers.  Rinse and Repeat from the Mill Creek sign to the other side of the parking lot…to get us to the base of the Rockies.

Quick Mosey

BurpBack Mountain 
Gotta do what you have to keep warm with your partner in the Rockies.  PAX 1 did Politicians up the Hill and Bear Crawled down 2X, while PAX 2 did Burpees then swap.  Only one round for time

Indian Run back to home base

Mary
In honor of the origin of the name Oregon, thought to be from the French Canadian word Ouragan (Hurricane), we completed a quick Hurricane Hoedown.

10 Hands up High Flutter Kick – 10 Slightly Reclined Flutter Kick – 10 Flutter Kicks

Post Party
Nimbus1500, Mickey, Kermit & RagDoll

3X (10) DIDs