Author: Justin Tucker

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Gross Tuesday Gloom

12 PAX came out in the gloom to experience what is known as the “Gross” workout. NumbTucks definitely had a gross voice for sure. Pre-party of 10 burpees on the min for 8 minutes was performed, cut short due to gagging on mucus.

PAX: Barney, Nimbus 2000, Creeper, Udder, Stats, NumbTucks (QIC), Soccer Mom, Tebow, Typo+, Woody (FNG), Gay Focker (FNG), Mall Cop (FNG)

Warmup
SSH x 48
Willie Mays
Hip Flexers
Merkins x 10
Squats x 10

Thang 1: The Gross (20 reps each exercise) –
**Run to 50 yd line in between – Al Gore while waiting between each exercise.
Merkins, Gorilla Humpers, Burpees, Squats, WW1s, Diamond Merkins, Lunges (each Leg), Plank Jacks, L. Dans, Double Shot of Jack Burpees, Jump Squats, Atomic Merkins

After this we did a long jog to Mill Creek Brewery with a 10 Merking speed bump. The plan was to go around the long way to the backside of fields. We lost an FNG and since we never leave a man behind we ran back to link up.

Thang 2: Bear Crawl Across Bridge (5 squat penalty for stopping)

Mary to Lot for count off and name-orama

Great work this morning, and pumped to have 3 FNGs. Remember to keep the Davis family in our prayers from Creepers church. Their son died this past weekend, he was in the youth group.

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The Forge Is Sharpened by Sterno

17 Pax came out to be welcomed by homecoming decorations and an evil plan by Sterno.

PAX: Nimbus 2000, Soccer mom, Tebow , Sterno (QIC) , Lovie , Pocahontas, Sprinkles, Mr Belding, Mursa, Weasel, TV Guide, Typo +, Ned Ryerson, Quickie, Creeper, Hush Puppy, NumbTucks

Warmup:
Some nice stretches, merkins, arm circles, and 110 SSH in cadence…yeah that’s right 110. Sterno explained later that was for 100 floors for 9/11. We all just thought he didn’t like us. Some good mumble chatter with Typo+ about homecoming mums.

Merkin Blimp Run (20 merkins work down) 110
Ran around the school with speedbumps from time to time. Started with 20 Merkins and worked down to 2, in increments of 2.

Partner work
1: 100 Merkins total, one partner does the exercise the other bear crawls down and jogs back (half the field)
2: 200 LBS. Crawl bear down and jog back
3:  300 Squats; politician down and 1 Boby Hurly at the end

Corners
Get on one corner of the practice field
Sprint long side, bear crawl shorts side, lunge walk long side, crawl bear short side to finish (some were thinking of spilling the merlot at this point.) 10 Burpee penalty at the end for too much mumble chatter.

Mosey back to starting parking lot, but speed bump along the way
10 burpees, 10 lunges, 20 Imperials, 25 planks jacks.

Mary
Merkins 20 IC, LBC, Flutter Kicks, American Hammers, Alabama Prom Date 

Remember tomorrow F3 dads in Franklin at Pinkerton Park (405 Murfreesboro Rd, Franklin, TN 37064). Bring some juice boxes, snacks, etc. See you all Tuesday!!

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Bigstick ReVisit!

PAX: NumbTucks (QIC), BV, Old Hickory, Joey Freshwater, Boone’s Farm, Razor (Venus), Offshore, T-Cell, Umbrella

In the gloom 9 PAX started of remembering a year ago when BigStick gave us all a beatdown. The workout today resembled that same workout.

Warm-Up: Run to Garage
SSH x 15
Baby Arm Circles x 15 both directions
Air Presses x 15
Overhead Claps x 15
Seal Claps x 15
Squats x 10
Merkins x 10

Thang: BigStick ReVisit Garaga Mania
Going back to a year I tried to somewhat replicate Bigsticks workout when I came the first time…it still sucks
We partnered up, and we did different modes of transportation up each “ramp” in the garage and stopped and performed differently exercises and each level (10 altogether)
Station 1: Burpees x 10 (Mode: Sprint)
Station 2: Atomic Merkins x 20 (mode: Partner Wheel Barrel switch halfway)
Station 3: Floating Starfish x 20 (Mode: All out Sprint)
Station 4: WW1 x 25 (mode: Partner Carry switch halfway)
Station 6: Ceiling touches x 50 (Mode: All out Sprint)
Station 7:  LBCs x 50 (Mode: Bear Crawl / Crawl Bear)
Station 8: Mountain Climber MErkins x 20 (Mode: All out Sprint)
Station 9: Flutter Kicks x 30 IC (Mode: Partner Carry switch halfway)
Station 10: Derkins x 20 (Mode: Lung walk halfway and then run the rest)

At the Top of the Garage: Burpee Apocolypse (10..9..8..7…..)

Bear Crawl Down the Stairs and Mosey back to Lot

Mary:
American Hammers x 20 IC
J’Los X 15 IC
Flutter x 20 IC
Good Mornings

Great job Gang! It has been a good year!

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Pain in the Grass

Today we had 20 PAX in attendance and another record for The Forge…keep giving it away fellas! 20 men came to get nice and grassy on the practice fields! Also, horse flies do bite! (right Udder?)

20 PAX: Barney Fievel, Typ O+, 3rd Degree, Sterno, Weasel, Udder, Creeper, Cooter, MicDrop (FNG), NumbTucks (QIC), HushPuppy, Netflix, Stats, Altidore, Soccer Mom, Show Me, Tebow, MURSA, TV Guide, Quickie (FNG)

Warmup – 1 Lap around football field since the stadium was locked! BOOOOO! 

SSH x 20
Baby Arm x 15 (each way)
Air presses x 15
Overhead claps x 15
Seal claps x 15
Willie Mays OYO
Hip Flexer OYO

Hamstring OYO

THANG 1: Hill Runs

Start at the goal line on the practice field run down there, next time down there and back, and then down, back, down, then work your way back (1..2..3..2..1)
After each run do the following…
25 Merkins
10 Double Jack Burpees
20 WW1 Sit Ups
50 LBCs

(we worked down and back up with these going down by 5, but always doing at least 5 double shot of jack burpees) Confused, don’t worry everyone else was too!

Now that everyone is covered in grass lets keep the good times rolling.

THANG 2: Indian Bear Crawl

Single file line in plank position, back guy bear crawls to the front of the line, repeat until all PAX get tot eh end, every time Q yells down 5 Merkins

Last THANG:

10 Burpees on the min for 8 min.

Great work men! Love seeing the growth in Nolensville.

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Today’s Magic Word…Burpee

17 PAX came out to set a record for The Forge in Nolensville. 2 for Pre-party with 2 joining in around round 5. 10 burpees on the minute for 10 minutes.
PAX
3rd Degree, Udder, Sterno, Typ O+, MuRSA, HushPuppy, NumbTucks(QIC), Soccer Mom, Little Miss Piggy, Cheez Whiz, Stats, Tebow, Altidore, Creeper, Ragdoll, TV Guide, & FNG (F3 name? help me Mersa)

Run around to practice fields for warmup since gates were locked (so much for the open policy huh?).

Warm Up
SSH x 20
Slow low Merkins
Slow low squats

Knee to Chest / hip flexer stretch

Thang 1 – Burpee Royal (with little rest in between)
Regular Burpee – 10
Double Shot Jack – 10
180 Burpee – 10
Clap Burpee – 10
Mountain Climber Burpee – 10
Tony Hawk (360) Burpee – 10
Wolverine Burpee – Left knee / Right knee / Regular jump up 10
Regular – 10
Thang 2 – Wheel Barrel Derkins (partner)
Grab a partner and do wheel barrels & Every 10 yards 5 Derkins to 50 yd line then switch partners (50 Derkins)
Thang 3 – Grizzly Burpees
Start with one burpee and then get down and start bear crawling. Every time Q says “Grizzly” perform one burpee. Go the majority of the football field.
Thang 4 – Lunge Burpee 
Do 4 Lunges (each leg is 1/2) & then 2 burpees (i told you it was the magic word) Go the length of the field.
Thang 5 – Burpee Apocolypse
10 Burpees – 9 Burpees – 8 Burpees – until you get to 1. Very little rest in between.
Mary to midfield
Flutter Kicks IC x 35

Alabama Prom Date x 12

Q realized we have plenty of time left so all perform 10 WWIs then run a lap around the track, 10 American Hammers lap around the track, 25 LBCs run lap around the track.

COT

Total Burpee count – around 170 for most, 270 for those who came for pre-party.

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80’s Birthday Fun

PAX: WMD, Von Trapp, CheezWhiz, Ragdoll, Show Me, Sterno, Soccer Mom, Auntnea, Tebow, Netflix, NumbTucks (QIC), Nimbus 2000, Barney Fievel

13 PAX came out to celebrate 35yrs of NumbTucks. With the humidity high and the 80’s tunes blaring to celebrate a birth in the 80’s we got to work.

Short mosey around lot.
Warmup:
35 SSH – get use to this number men
10 slow low merkins
10 slow low squats
10 BAC (forward and backward)
35 Burpees before we take off

Thang:
Indian Run with speedbumps along the way
SB#1: 35 Merkins
SB#2: 35 Monkey Humpers
SB#3: 35 Flutter Kicks IC – sorry jogger for getting in the way, we need to learn manners

Thang 2:
Arrive at back of field small hills on the top
Since I was born in 1983 start off with:
19 Burpees then 2 round of:
8 WW1s at top
Bear crawl down
3 Worst Merkins
Crawl Bear Up

Slow Jog Back to lot, we have more time and good 80’s tunes so more speedbumps:
SB#1 – 70 Copenhagen’s (Sterno suggestion)
SB#2 – 20 Picnic Bench Shoulder Press (4 to a table)

COT:
IC Alabama Prom Dates
IC Up Downs
Good Mornings
Just to end on a good note 35 burpees

Good work men, a good way to celebrate 35 years!

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The Hills Were Alive

11 Pax treated themselves to an early morning beatdown with a new FNG “Von Trapp” and the hills were alive with the sound of music…well actually with sounds of pain, but that is the official F3 music anyways.

QIC: Creeper
Co-Q: NumbTucks
PAX: 3rd Degree, Ragdoll, Netfilx, Hushpuppy, Barney Fievel, MRSE (FNG), Von Trapp (FNG), Sterno (F3 Franklin), Shocker (F3 Franklin)

Warmup:
SSH x 20; Imperial Walkers x15; Merkins Slow and Low x 10; Good Mornings x 10; Willies x 10

THANG 1: Creeper took over to introduce us to some good pain
1 lap around the track (.35 miles) then 10 double pump burpees all together
1 more lap then 15 Merkins
1 more lap and then 20 Copenhagens
1 more lap and then 25 squats
1 last lap

THANG 2:
Partner up
1 bear crawls around pavilion and 1 lunges around pavilion then 20 diamond merkins
switch mode of transportation around pavilion and then 20 merkins
switch modes again and then 20 squats?
switch one last time and then 20 reps of your choice

COT:
Good Mornings – 10
Willies – 10
Cherry Pickers – 10
High Plank  – 1 min

Great job Creeper for first Q! Remember that this Saturday we are testing out Nolensville High School at 6am-7am for a potential new AO. Come on out to support and be punished.

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The KING of Coupons

9 PAX: Barney Fievel, 3rd Degree, Nimbus 2000; CheezWhiz; Rag Doll; Soccer Mom (FNG); Netflix; Show Me; NumbTucks (QIC) 

In honor of LeBron “King” James, we had a nicely themed workout around three numbers 23 (jersey number) 8 (NBA Finals appearance) & 18 (the age when LeBron entered the NBA). We had one rule, no disrespecting the King (this caused me great anger when it happened).  Oh and we introduced coupons to Nolensville as well!

Very Short Warmup 
quick jog, circle up for disclaimers (we made Bagger proud)
23 SSH; 18 Baby Arm Circles; 8 Squats; 18 Air Presses (I educated everyone on these numbers – they must learn the ways of King James)

Burpee Apocalypse (Thanks to Franklin F3)
Begin with 8 burpees – then 7 – 6 – 5-4-…. no more than 5 sec break in between

Coupon Work
Go grab a coupon (landscaping stone) from Barney’s Truck
8 Coupon Burpees – 18 Coupon Merkins – 23 Coupon Squat Presses – 23 Coupon Swings
Put Coupon Down – 23 SSH (in Cadence) – 23 Mountain Climbers (In Cadence) – 23 Coupon Flutter Kicks (in Cadence)
Rinse a Repeat everything above going down to 18 Squat Presses & Coupon Swings

SSH & Burpee Work (8 Rounds)
4 Count SSH followed by 3 Burpees (moving fast with no breaks) 8 Rounds

Bear Crawl Merkins
Bear Crawl Parking Spaces – every line do 2 merkins then 3 merkins alternating for 6 parking lines – the crawl bear back doing the same

COT
LBCs – Hello Dollys – Flutter Kicks – Good Mornings

LETS GO CAVS! Long Live The KING!

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Field of Fun

10 PAX: NumbTucks (QIC), 3rd Degree, A Bomb, Berney, Nimbus 2K, Barney Fievel, Creeper, Show Me, Pope, Hushy Puppy (FNG).

Today felt like a new day at the Broken Wheel (Berney showed his face after the elections & another visit by the Pope), we looked around and realized we hit double digits with almost an all Nolensville crew (But I think we are going to adopt the Pope).

WOR:
Run around baseball field with some slides & high knees.
Circle up with:
25 SSH
10 Good Mornings
10 Willie Ms
10 Cherry Pickers
20 Scrots (GreeseTrap Squats)
25 Air Presses
15 Baby Arms Circles forward and backward

THANG:
Native American Run (PC) to the soccer fields

Super 10 (taking it easy on the new guys usually Super 21): 1 Merkin followed by 1 WWI, then 2 of each, then 3, then….you get the idea. Stop at 10

Field of Dreams or Pain, whatever you want.  Home base does 15 burpees, bear crawls to first, first does AMRAP of Squats until Home reaches first, then bear crawl to second, second base is pumping out Merkins until first relieves second base, second bear crawls to third, while third is doing LBCs until second reaches them, third to home for 15 burpees. Go around until home base crew reaches home.

Native American Run back to parking lot.

MARY:
Ring of Fire: High Plank with each person doing 10 Merkins around the circle
25 Flutter Kicks (IC)
20 Alabama Prom Nights
20 Box Cutters
High Plank to end

Except for the QIC forgetting to introduce FNG it was a good morning. Thanks Hush Puppy for joining us. Broken Wheel is gaining ground with a lot of potential.

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Broken Wheel on a Roll

Broken Wheel Gets Rolling

17 PAX participated in the launch of Nolensville Broken Wheel, we added the injured Tebow for coffeteria so that makes…
18 PAX total: 3rd Degree (QIC), Bloodclot, Bartman, Pop-a-Lock, Umbrella, BaggerVance, Princess Aurora (QIC), Hambone, Aunt Bea, Numtucks (QIC), BarneyFievel (QIC), Nimbus 2000, Netflix (FNG), Abomb (FNG), Show Me (FNG), Funyuns, Sterno, Tebow

New flags in the ground, new crew embarked on a new journey this morning. Princess Aurora started us off with the warmup and some explanation of F3 for the new guys and those who have been MIA (not saying any names): SSH, Squats, Imperial Squat Walkers, Merkins

Thang 1: Numbtucks took over, mosey over to the football field, sandy, and very wet. We all partnered up to demonstrate the F3 saying, “We never leave a man behind, but we never leave a man where we found him.” Each set of partners completes the following exercises while one bear crawls 30yds and crawl bears back, picking up where the other partner left off: 40 Burpees; 60 Merkins; 80 Squat Jumps.

Thang 2: Barney Fievel takes over with an F3 favorite…11’s. Derkins on the fence, lunge across the field and WWIs on the other end, jog back and keep going.

COT: 3rd Degree takes us home with Flutter kicks (IC); Sweat Angels (IC), 10 Burpees for an attitude adjustment…thanks Bagger; Plank with alternating knees to elbow (IC); J-Los (IC)

The End. A great first day at Broken Wheel. A lot more EH happening, and the seeds have been planting, now its time to grow.