Author: Justin Tucker

Posted on

My Favorite Things Part 2 (The HEART)

PAX: NumbTucks (QIC), Creeper, Huggy, Staples, Professor X, Swinger

Warm-up/Disclaimer:

  • ShowMe Lap
  • SSH IC x 10
  • Stretching

Thang.1:

Mosey to back of school and while running a lap around the “heart” YHC explained the concept for today: split into 3 groups and while P1 does AMRAP of the called exercise, P2 run a lap around the heart. But you have to enter and exit the Heart from the same side.

We did:

  • H: Humpers (The Monkey variety)
  • E: Everest (Mountain Climbers)
  • A: Angle Grinders
  • R: Reverse Lunges
  • T: The Wolvering (burpee variation)

Each lap was ~0.2 miles and took ~1.5 minutes.

Thang 2:
Partner 1 performs 10 merkins while partner 2 performs as many LBCs as possible. 10 rounds for 100 merkins each.

Thang.3:

Now that the calisthenics portion is complete, let’s sprint!

We sprinted from one end of the heart to the other through the middle with various MOT: AYG Sprint with mosey around the border back to start with speedbump of 20 APD with feet on a ball, Round 2: same as before but speedbump was 20 derkins with feet on ball, Round 3:  Karaoke while facing school to midway through heart then turn and AYG to other end. Round 5: Same as 4 but to the other side. Round 6: Bear Crawl to midpoint then AYG, Round 7: Crawl Bear then AYG

Run to the front of the school for COT (wait you must perform 1 Wolverine for good measure)

Remember Ruck workout dry run begins this Wednesday at 5am to 5:50am. We will need the extra 5 minutes.

Posted on

A Few of My Favorite Things

Its been a while with me at the helm, but at least I was wearing ranger panties…Also I was so excited I woke up at 2am, so with a new playlist we got moving!

PAX: NumbTucks(QIC), Tebow, 3rd Degree, Kermit, Mr. Opus, Professor X, Little Miss Piggy, CheexWhiz, Trophy Wife, Staples, Sparta, Huggy, Nimbus – *forgot the number, **forgetting someone sorry

Warmup:
Disclaimer; SSH; Baby Arms Circles, Air Presses, Overhead Claps, Slow Squats, Slow Merkins.

Favorite #1: Burpee Apocolypse
(with different burpee variations mixed in) an did 7 twice, I cant count whoc ares.

Favorite #2: Wheel Barrel Fun
Wheel Barrel with a partner but 3 merkins every 5 yards switch partners at the 50

Favorite #3: NEW (Ruck Tag)
Split into four groups. One person in the group begins walking around the field (on the edge) with ruck overhead – fast walk. The rest of the group does an exercise (see below) and then the first person to get up and sprint to leader takes ruck from there.
Exercises: 5 burpees / 20 WWIs / 20 Tebow Skates / 25 Merkins / 20 Tebow Skates / 20 WWIs / 5 Burpees – There was a penalty for those that did not make it to the leader. Always wait for the group to get together to start the next exercise. Flutter Kick until all return.

Favorite #3: Bearway to Heaven – every 10 yards. 

Favorite #5: Burpee Sprint (25 yards)
Sprint to 25yd line, then perform 3 burpees. Repeat until you hate the Q. Got bored so we threw in some sprint relays with 15 burpees for losing team

Mary – Various ab exercises.

Announcements:
Gauntlet November 9th / Next Saturday is Warpath in Franklin / Thursday game night coming / Wednesday Ruck Workout test run this Wednesday (this is breaking news!)

Prayer:
– Little Miss Piggy’s wife who has some pain in the same place she had cancer
– Staples mom, pray meds work
– Thankful for 3rd Degrees new job

It was fun, good job Kermit leading 45 min preparty.

Posted on

Sparta Formally Known As Ulysses

Preparty: 3rd Degree (QIC), Nimbus, Kermit, NumbTucks
Part 1: 11’s
Exercise 1: Imperial Squats
Exercise 2: Burpees
Mode of Transportation: Craw Bear Up Hill
Part 2: Stairs
1 PAX performs 3 sets of stairs while others do some planks, flutter kicks, & Freddy mercuries …work down to one

The Workout
20 PAX total: NumbTucks (QIC), Ulysses now named Sparta (QIC), Kermit, Nimbus, Stats, Gaylord Focker, Double Bird, Beer Goggles, Show Me, 3rd Degree, TV Guide, Staples, Pocahontas, Topper, Piccolo (FNG), Peffercorn (FNG), Little Miss Piggy, Mansacpe, Tebow, Mufasa

Warm-Up:
SSH, Cherry Pickers, Willie Mays, Good Mornings, Baby Arms Circles (forward & backward), Overhead Claps, Shoulder Presses

THANG: Murph (some of it)
Perform 10 Pull-Ups, 20 Merkins, 30 Squats. Between each set perform step-ups or flutter kicks until everyone is done. Run .25 mile lap, rinse and repeat. I think we finished 6 sets??

COT: 10 Burpees

Remember: Sign up to bring Netflix a meal https://www.signupgenius.com/go/9040e4eabaa23a46-meals

Prayer:
– Netflix as their baby will be in NICU for a while
– Tucker (Sparta’s sone) thanks for a better result but prayer for future treatment
– Gabe (Little Miss Piggy’s brother waiting for a kidney match)

Good work men, good job Sparta for your first Q .

 

Posted on

Patriot Games in Nolensville

PAX: NumbTucks (QIC), Ragdoll, Tebow, Nimbus 1500, Mickey Mouse, Mic Drop, Double Bird, Tweety (FNG), Swinger, TV Guide, Hush Puppy, Staples.

12 men all gathered in Nolensville to celebrate the 4th of July with a beatdown taken from F3 Chicago known as the Patriot Games. Here is how it went down:

In light of the Declaration of Independence being signed in 1776 everything we attempted reflected this number:

PART 1
We all began with a 1776 yard run (1.01) miles. (I had to make a point that only 12 came because people were bellyaching about our 4th of July beatdown being at 5:30am rather than 6am…babies) Okay enough complaining by me onto the next routine:

PART 2
We performed the following routines with a partner splitting the exercises unless noted otherwise:
100 Merkins, 100 LBCs, 100 Squats, 100 Mountian Climbers, 100 American Hammers, 100 Shoulder Taps, 100 Flutter Kicks, 100 Calf Raises, 100 Dips, 100 Step Ups, 100 Under Dogs, 100 second bar hang (each), 100 Carolina Drydocks, 100 Leg Scissors…
That equals 1600 how will we get to 1776 glad you asked

PART 3
We bear crawled/crawl beared 100 yards then performed 76 burpees with partner … and that equals 1776 ladies and gentlemen.

We closed the day by reading a “Daybreak Prayer” from a book I have and then gave away a special pass for all who are on the nutrition plan that came to the workout. Have a great day gentlemen!

Posted on

Zachary D. Tellier (Hero WOD)

Pre-Party: 3rd Degree Led
 Pull-Up & Dwarf Kick Apocalypse Typo+, Staples, & 3rd Degree started at 10 and went down to 1. NumbTucks came on  but after attempting one pull-up decided not to do anymore because of 3rd degree’s workout on Saturday

7 PAX in attendance for the main event: Typo+, Wolverine, 3rd Degree, Hush Puppy, Staples, Swinger, NumbTucks (QIC)

Warm-up/Disclaimer:

  • Warm Up Lap
  • Tempo Squats IC x 10
  • Stretch OYO

    Thang:
    10 Burpees10 Burpees
    25 Merkins

    10 Burpees
    25 Merkins
    50 Lunges

    10 Burpees
    25 Merkins
    50 Lunges
    100 WWIIs

    10 Burpees
    25 Merkins
    50 Lunges
    100 WWIIs
    150 Squats

    This workout was in honor of Sgt. Zachary D. Tellier who died September 29, 2007 in Afghanistan helping rescue several soldiers from a burning vehicle and returning fire.

    CoT/Numbers/Names

    What We Learned:

    • This workout was in honor of Sgt. Zachary D. Tellier who died September 29, 2007 in Afghanistan helping rescue several soldiers from a burning vehicle and returning fire.
    • This week we started off thinking about sacrifice. Shared verse from Matthew about taking up your cross and following Christ. To live for Christ means to die to yourself daily.
    • May 25th 6pm(ish) we will have a get-together and eat some brisket. Location and details coming soon.
    • Pray for HushPuppy & Wolverine who have tests this week, pray for 3rd Degree for wisdom concerning job stuff.

    Post-Party: 3rd Degree Led
    NumbTucks & 3rd Degree did 10 Merkin Yoga variation thing, call 3rd Degree for the name.

Posted on

Wet N’ Wild

Coming off the IR list for a fun wet n’ wild Saturday at the Forge, nice 43-degree weather, and did I say wet already. Just when I though the morning could not get any better, who rolls in on a scooter? The one and only AunteBea!! (good to have you back!) Now we can get rolling

PAX: NumbTucks (QIC), Creeper, Polar Express, Cheez Whiz, Ragdoll, Snow Ball, Typo +, Tebow, Sterno, Nimbus 1500, Little Miss Piggy, Netflix, AuntBea, Stats.

Today we embarked on a very non-creative pain inducing routine known as the Spartan…

Spartan
PAX line up and sprint 100 yrds (about maybe 75), do 10 merkins at the finish and walk back to the start altogether; alternate between Mrkins, Burpees, and WW1s. Q starts each sprint race with a verbal call. Continue until you have done 30 x100 yrd sprints and 10×15 = 150 Merks / 10X10 = 100 Burpess/ 5×10 WW1 = 50. With the rain, everyone loved an hour of sprints and suck…
Remember to keep praying for Soccer Mom in Uganda.
Posted on

We Must Climb, We Must Climb!! @ BrokenWheel

As Gollum said, “We must climb, we must climb.” We took his advice and took it to heart with some hill work, along with some fun speed bumps along the way. Sorry guys we ran a LOT this morning.

PAX: Sterno, 3rd Degree, Nimbus 1500, Creeper, Stats, Altidore, Tap Out, Aby, Barney Fievel, Show Me, Mic Drop, Tebow, Staples, Netflix, NumbTucks (QIC)

We did 10 burpees and then took off on a 1-mile jog to Countryside (the dreaded hill). This hill was introduced on my first half marathon I trained for, I HATED THIS HILL.

Along the way:
Speed bump 1: 50 Dips on benches
Speed bump 2: 50 Merkins
Speed bump 3: 50 American Hammers

THE HILL:
nine total driveways up the hill. At each driveway, each PAX performs burpees and WW1s. Both must add up to 10. Begin with nine burpees and one WW1. Decrease burpees and increase WW1s until you end up at the top with one burpee and nine WW1s

The way back:
Speed bump 1: Flutterkicks
We finally reached THE BRIDGE for one bear crawl across as we waited for others to show up. Staples hurt his ankle, some walked with him, while the others did some MARY.

Workout Notes:
– Warpath is this Saturday 5am at the Concord YMCA (feel free to show up for part or whole) Contact Third Degree for more details
– Ironclad sign up has past, but reach out to Princess Aurora if you want to sign up. He will have mercy
– Nimbus needs to stop revealing what he ate the night before by letting the gas flow freely while running in the front. (The smell is still haunting me)
– Show Me was on point with much yelling this morning. I heard a lot about Dabo Swinney.
– Hit up Tebow with some cash for coffee (venmo: @Nathan-Wright-34)

Posted on

Let’s ​Get to Work!

Better late than never for Tuesday Broken Wheel…14 Pax came to work Tuesday at the Broken Wheel. Pre-party began with burpee sprints at 5:15am. I’m sick of this boot on my foot…

PAX: NumbTucks(QIC), Soccer Mom, Creeper, Tap Out, Kermit, Cheez Whiz, WMD, Tebow, MURSA, Show Me, Netflix, Typo +, TV Guide, Stats

Warmup: 
Up Straddle Hop IC
Baby Arms Circles IC
Merkins IC
Squats IC

Mossey to the stairs. Partner up
10 rounds of 10 merkins each person. While one partner does a set the other holds Al Gore. 

Now split up in two groups using the stairs. 11’s!!! 
At the bottom perform 10 burpees crawl bear to the top and perform 1 Merkin, bear crawl back down. Halfway through my fingers are frozen due to wet gloves at the beginning so we move on to the benches.

DIDs
20 Dips
15 Irkins
10 Dirkins 
How about 3 sets?

Mosey to the bridge in honor of 3rd Degree being sick.
Bear Crawl across. We count how many people had to stop during the crawl and perform the number of burpees of people who stopped as a team. Crawl bear back. 

Mosey to lot and we are done! 

Numbtucks Out…


Posted on

My Name is Al Gore and I Approve This Message

12 embarked on an Al Gore themed workout in the gloom. 5 came for a one-legged burpee pre-party (8 on the min). Thanks to 3rd Degree suggestion we had a leg/ab focused workout.

PAX: Altidore, Creeper, 3rd Degree, Soccer Mom, Stats, Pocahontas, Sprinkles, NumbTucks (QIC), Mic Drop, Nimbus 1500, TypO+, Inspector Gadget

Today I pulled out my inner coach from childhood and we got to work (3rd degree encouraged the inner coach for sure). This morning it was all about Al Gore, and there was an emphasis on form over speed.

Warmup:
Up Straddle Hop (one leg) IC X 20
Squats IC X 10
Arms Circles IC X 12 (forward and backward)
WMH OYO
** At this point the Q revealed a proper Al Gore since we would be doing this most of the morning if you are waiting you need to be in Al Gore

THANG 1: Iron Hulk
with a ratio of 1:4, we did Merkins: Air Presses, starting with 1 Merkin: 4 Air Presses until we id 10:40.

THANG 2: Leg Wrecker
After numbering of in 2s, the 1s lined up 25 yards from the 2s facing each other. The 1s LT Dan to the 2s while the 2s hold Al Gore. Once 1s reach 2s the 2s LT Dan back to where 1s began. everyone stops and does Hydraulic Squats (10). Then rinse and repeat Lt Dan and Al Gore. Everyone does 10 Imperial Squats, rinse and repeat but do duck walks, with more Imperial Squats.
** in the middle we did some attitude adjustments with 10 one-legged burpees.

THANG 3: Swing Set Failure
After the legs are nice and warm we ran over to the swing set, the goal was 3 pull-ups with 1s while 2s performed monkey humpers, but halfway through the ice on the swing set made it difficult so we switched to Carolina Dry Docks, we performed around 10 rounds.

THANG 4: Captain Therkin
With a ratio of 1:4 we did 1 WW1: 4 American Hammers (each side is .5). After each “round” you do 5 Merkins. We went to 10:40 (Abs were hurting). At the end, we held Al Gore to finish our time.

Q Encouragement: Ephesians 5:6-14
A reminder to live in the light. It hurts to expose weaknesses and bring them into the light, but remember there is joy once we do. We are here for one another no matter what is going on.

Christmas Party is tomorrow at 601 Mer Rouge Dr 37135 at 6:00pm!!

Posted on

The Stormy Seas of Nolensville!!

Peg Leg Workout

In the wet/windy/ stormy gloom of Nolensville 10 PAXS got to work and let the world know there is no such thing as excuses. We picked one leg that was our “injured” leg and got to work. (I needed some company with my broken toe).

PAX: NumbTucks (QIC), Nimbus 1500, Creeper, Gaylord Focker, Mic Drop, Stats, Altidore, Show Me, Little Miss Piggy, Sterno

Warmup:
Up Straddle Hop IC (20)
Squats (15)
Arms Circles (15)
Air Presses (15)
Overhead Claps (15)
Merkins (10)
THANG 1: Boo Boo Bear Crawl Partner
Partner up, and both boo boo bear crawl with one leg to a designated spot in the middle. Once they meet in the middle they perform 10 Bruce Merkins (one leg crossed over the other and clap hands. Boo boo Crawl bear back. 2 Sets. Now that we are nice and warmed up on to THANG 2
THANG 2: Broken Wheel Barrel / One Legged Burppee 
One partner wheel barrels with one leg to designated spit and the each PAX performs 10 one-legged burpees. Switch partners with the wheel barrel back to the start and each perform 9 one-legged burpees. You finish once you get to one-legged burpee (we went down two after 6). Now we are angry let’s move on.

** We ran to the Elementary and halfway did 1 min “wall sit” against the side of the bus.

THANG 3: DIDS With Scorpion Dry Docks
 20 dips, 15 Irkins, 15 Scorpion Docks (Carolina Dry Dock with one leg in the air), 10 Dirkins. We decreased by 5 until every exercise was at 5.
THANG 4: Captain Therkin
(1 bog boy sit up / 4 American Hammers). A ratio of 1:4, we ended up with 8:32; 5 Merkins in between each set
MARY (extended) – TABATA (45 sec / 10 sec break)
Flutter Kicks IC
Hello Dollys
LBCs
American Hammer
Planks High
Plank Low
Freddy Mercuries
Leg Hold 6 inches off the ground
LBCs again
WW1sThats it folks!

– Remember December 7th Christmas Part at 6pm..
– Advent devotion starts today
– Pray for Little Miss Piggy’s wife (had breast cancer last year and looking at more medical procedure this year)