Author: Lance Pyburn

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The Pound 4/18/2019 – Scrooge (Virgin Q)

Conditions: Mid 60’s

QIC: Scrooge (Virgin Q) and Sterno (Co-Q)

PAX: Old Hickory, Nimbus 1500, Stats, TV Guide, Staples, Type O+, Mufasa, Creeper, Wolverine, and Kermit.

Disclaimer:

Mosey around the parking lot for a Show Me lap but he didn’t appear so we had to keep moving without his world class mumble chatter. Scrooge takes the lead and issues a sneaky beat down of epic proportions.

Warmorama:

SSH x 10 (IC)
LBAC x 10 (IC)
Reverse LBAC x 10 (IC)

THANG #1:

Partner one kneels down (knees on the ground, head between the knees) while Partner two jumps over Partner ones back. After Partner two jumps over Partner one, Partner one high planks and V ups so Partner two can bear crawl under Partner one. Rinse and repeat until Partner one completes 10 reps. Partners switch exercises, rinse and repeat until Partner two completes 10 reps.

THANG #2:

Partner one does AMRAP Merkins while partner two Burpee Broad Jumps to light poll and moseys back to starting line. Partners switch exercises, rinse and repeat until each group completes 200 merkins.

THANG #3:

Partner one does AMRAP WWI’s while partner two Bear Crawls to light poll and moseys back to starting line. Partners switch exercises, rinse and repeat until each group completes 200 WWI’s.

THANG #4:

Partner one does AMRAP Squats while partner two Lunge Walks to light poll and moseys back to starting line. Partners switch exercises, rinse and repeat until each group completes 150 Squats.

THANG #5:

Mosey to Pain Ground for some upper body work.

Partner one does AMRAP Merkins while partner two completes a set of ten pull-ups. Partners switch exercises, rinse and repeat.

THANG #6:

Partner one does AMRAP WWI while partner two completes another set of ten pull-ups. Partners switch exercises, rinse and repeat.

Mosey back to Parking Lot.

Mary:

Co-Q takes over at this point for a little bit of Mary

Flutter Kicks (IC x 31)

LBC (IC x 15)

Right Side LBC (OYO x 10)

Left Side LBC (OYO x 10)

High Plank and Hold/ Low Plank and Hold

Recover

Plank Jacks (IC x 10)

Low Plank Jacks (IC x 10)

Times Up

Count O Rama/ Name O Rama/ COT

Great work out there today men! I’m definitely gonna feel that beatdown tomorrow. Way to bring the heat on your first “Q” Scrooge. Looking forward to the sequel.

Prayer Requests/ Announcements

Pray for Creepers Family.

Pray for Scrooge and his mother. After a routine exam, the doctors found an area of density that needs further evaluation.

Pray for Soccer Mom

Third Thursday lunch at Oscars. Thanks for heading this up Type O+!

F3 Nolensville’s first CSAUP is coming up on May 4th, 2019. Get your minds right! There is another Gauntlet training pre-party opportunity this Saturday at The Forge (5:15am-6:00am)

Sterno/ Scrooge

 

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45 Minute Pre-Party (Gauntlet Training)

March 30th, 2019

Gloom: perfect amount

PAX: Nimbus, Stats, Numbtucks, TV Guide, Hush Puppy, Scrooge, Type O+, 3rd Degree, Staples, Rag Doll, Cheez Wiz, Old Hickory, Playboy, Tebow,

QIC: Sterno

Pre-Party: 10 HIM’s decided to start their Saturday by taking a Red Pill and accepted the challenge of a 45 minute pre-party.

Pre-Party PAX: Nimbus, Stats, Numbtucks, TV Guide, Scrooge, Type O+, 3rd Degree, Cheez Wiz, Show Me, Sterno

Warm-Up: Mile Indian Run

Pre-Party Thang #1:

Thankfully the football field was unlocked so we had access to the track for a Fibonacci Sequence (Thanks for the new workout routine BoyBand). We began our run on the back stretch of the track. Every 200 meters we stopped and performed a designated number of Alternating Shoulder Taps, Carolina Dry Docks, Little Baby Crunches, and Monkey Humpers. Reps for each exercise in the set were increased at each stop following the Fibonacci Sequence (0,1,1,2,3,5,8,13,21,34,55). It’s all fun and games in the beginning but things got real pretty quick.

Pre-Party Thang #2:

“Lovely Day” (remix) by Out of Eden came on the medic. All PAX hold plank and every time you here “Lovely Day” all PAX do 1 Merkin. Learned that in the early 90’s 3rd Degree had a thing for ladies that wore acid washed jean overalls (Good to know!).

Time’s up so we mosey back to the parking lot where we are joined by Tebow, Staples, Hush Puppy, Playboy, Ragdoll, and Old Hickory. Show Me had to Pre-Vac (Not sure why, but if I had to guess I would say it had something to do with opening day of Turkey Season).

Clock strikes 6am, Time to get this party started! Mosey over to the drainage ditch to pick up our coupon for the day.

Thang #1:

Coupon Work
Line up with your coupon and throw it with your right hand, bear crawl to coupon (Repeat) to designated destination.
Line up with your coupon and throw it with your left hand, bear crawl to coupon (Repeat) to designated destination.

Mosey across parking lot and circle up by the buses. As I look around the circle two PAX’s coupons are noticeably bigger. It appears that Tebow and Nimbus decided to bring their A-game today.

Bicep Curls OYO x 40
Overhead Presses OYO x 40
Tricep Overhead Extensions OYO x 40

Thang #2:

Mosey to the Mill Creek Elementary School pain ground

Everybody grab a spot on the ledge that you can plank on.

Ledge Work:

• Start at the top of the ledge, bear crawl down ledge and do 10 derkins, crawl bear back up ledge and do 10 merkins
• Box Jumps OYO x 20
• Squats OYO x 20
• Start at the top of the ledge, bear crawl down ledge and do 9 derkins, crawl bear back up ledge and do 9 merkins
• Box Jumps OYO x 18
• Squats OYO x 18
• Start at the top of the ledge, bear crawl down ledge and do 8 derkins, crawl bear back up the ledge and do 8 merkins
• Box Jumps OYO x 16
• Squats OYO x 16
• Start at the top of the ledge, bear crawl down ledge and do 7 derkins, crawl bear back up the ledge and do 7 merkins
• Box Jumps OYO x 14
• Squats OYO x 14
• Start at the top of the ledge, bear crawl down ledge and do 6 derkins, crawl bear back up the ledge and do 6 merkins
• Box Jumps OYO x 12
• Squats OYO x 12
• Start at the top of the ledge, bear crawl down ledge and do 5 derkins, crawl bear back up the ledge and do 5 merkins (Repeat down to 1)

Mosey back to the drainage area to return coupons

SPEEDBUMP: 20 Burpees

Continue our Mosey back to the drainage area so we can return our coupons.

Thang #3:

Burpee Broad Jump Bridge and Repeat

3rd Degree Pre-Vac (Later Brother!)

Thang #4:

Need to get some more miles in on this workout so its time to Indian Run.

It was brought to my attention that we lost a PAX after the Bridge Burpee Broad Jumps so shortly after we started our run I decided to return to the parking lot. So after Nimbus went zooming by I decided to call a speedbump and have all the PAX turn around and begin the Indian Run back to the parking lot. Time for Nimbus to sprint to the front of the line again. This made Numbtucks extremely happy so I decided rinse and repeat this sequence so Nimbus could get some extra sprints in.

Thang #5:

Ring of Fire

All PAX circle up and plank. Q calls out an exercise while one by one each PAX bear crawls around the circle.
• Mt Climbers IC x 15
• Plank Jacks IC x 15
• Catalina Wine Mixers OYO
• High Plank Right Arm up
• High Plank Left Arm up

Thang #6:

4 Forty Yard Sprints

Mary:

Flutter Kicks IC x 30
Little Baby Crunches OYO x 30

Great work out there today gentlemen!

Sterno

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Buffet of Burpees @ Broken Wheel 2/19/19

Weather: 31 degrees and overcast

PAX: Scrooge, Nimbus, Stats, Altidore, Snowball, Kermit, Creeper, Barney Fievel, Typo+, Hot & Ready, & Show Me

QIC: Sterno

Pre-Party: Altidore

10 Merkins
9 Iron Mikes
8 Pull-Ups
7 Merkins
6 Iron Mikes
5 Pull-Ups
4 Merkins
3 Iron Mikes
2 Pull-Ups
1 Merkin

Started with a Capri Lap to get the blood flowing.

Warm-O-Rama:

15 IC Side Straddle Hops
15 IC Overhead Shoulder Presses
15 IC Forward Little Baby Arm Circles
15 IC Backward Little Baby Arm Circles
15 IC Seal Jacks
5 OYO Good Mornings

Thang 1:

10 Burpees a minute for 10 Minutes (100 Total)

Thang 2:

Partner up. Partner 1 does Merkins while Partner 2 Bear Crawls to light pole and Crawl Bears back to Partner 1. Partner 2 picks up where Partner 1 left off on Merkins while Partner 1 Bear Crawls to light pole and Crawl Bears back to starting line. Continue until each group of partners completed 100 Merkins

Thang 3:

Same Partners. Partner 1 does Little Baby Crunches while Partner 2 Duck Walks to light pole and jogs back to Partner 1. Partner 2 picks up where Partner 1 left off on Little Baby Crunches while Partner 1 Duck Walks to light pole and jogs back to starting line. Continue until each group of partners completed 200 Little Baby Crunches.

Thang 4:

Same Partners. Partner 1 does Squats while Partner 2 Lunge Walks to light pole and jogs back to Partner 1. Partner 2 picks up where Partner 1 left off on Squats while Partner 1 Lunge Walks to light pole and jogs back to starting line. Continue until each group of partners completes 200 Squats.

Thang 5:

Everyone Circles up to perform Pyramid Burpees. Todays pyramid was 10 stories high. Time to get to work!

1 Burpee, then 2 Burpees, then 3 Burpees, then 4 Burpees, then 5 Burpees, then 6 Burpees, then 7 Burpees, then 8 Burpees, then 9 Burpees, then 10 Burpees. The view up here is great but time is running out so we need to make our way back down the pyramid. 9 Burpees, then 8 Burpees, then 7 Burpees, then 6 Burpees, then 5 Burpees, then 4 Burpees, then 3 Burpees, then 2 Burpees, and finally 1 Burpee.

COT

Announcements/ Prayer Requests/ Praises

Prayer Request: Typo+ mom is having surgery today.

Prayer Request: MBarneyFievel is in the process of transitioning to become a stay at home mom.

Prayer Request: Continue to keep SoccerMom in your prayers.

Praise: Snowballs father just finished his last round of treatment.

Announcement: There’s still time to donate to the refugee kids that need our help at Tusculum Elementary. We’ll make a Costco/Sams run to get supplies the first weekend of March. If you feel led to give you can donate some cash to Altidore’s Venom account @jered-parks

Post-Party: Nimbus 1500, Altidore, Stats, Barney Fievel, Show Me, & Sterno

Same as the pre-party only more foggy.

Great work today gentlemen!

Sterno

Posted on

Broken Wheel 2/5/2019

AO: Broken Wheel

Conditions: It was an un-seasonally warm day (65 degrees) for the middle of winter. The fog was rolling in as 18 PAX decided to take the Red Pill and get stronger.

PAX: Kermit, Altidore, Snowball, WMD, Udder, Inspector Gadget, Hush Puppy, Mic Drop, 3rd Degree, Numbtucks, Cheez Whiz, Type O+, Show Me, Stats, Ragdoll, Creeper, Netflix (AKA not Hulu), Sterno (QIC)

Warm-O-Rama: (20) Don Quixotes (IC), (20) American Hammers (IC)

After a mosey around the ball field PAX returned to the parking lot, partnered up and toed the line. Time to get to work!

Routine: “Nolan Richardson”
Partner 1 will perform each exercise denoted below as Partner 2 Politicians 50 yards, performs a ” Bobby Hurley” & jogs back to continue the exercise from the count accumulated by Partner 1. This will continue until the repetition count stated below is met. 1. Burpees (150). 2. Squats (300). 3. Big Boy Sit-Ups (150). 4. Little Baby Arm Circles (300). 5. Merkins (150). 6. Imperial Walkers (300).

Exercise 1: Burpees (150)
Exercise 2: Squats (300)
Exercise 3: Big Boy Sit-Ups (150)

Due to time constraints, mode of transportation was switched from a Politician to a Sprint. PAX seemed to appreciate this audible.

Exercise 4: Little Baby Arm Circles (300)
Exercise 5: Merkins (150)
Exercise 6: Imperial Walkers (300)

8th man (3rd Degree AKA Big Poppa): Originally from California, just outside of L.A. (That’s RAD!, nice one Altidore), Graduated with three degrees from the University of Tennessee (Go Vols!) and is currently waiting for his fourth 2.0 to enter the world.

Announcements/ Prayer Requests: Nolensville has a new Monday AO starting soon. There are several names being kicked around. I’m pretty sure guillotine has been vetoed but we’ll see. Continue to pray for Soccer Mom.

Great work today gentlemen!

Sterno

Posted on

The Pound (1/17/2019)

Conditions:

40 Degrees and Rainy

PAX:

3rd Degree, Nimbus, CheezWhiz, Inspector Gadget, Typo+, Show Me, TV Guide, Altidore, Mic Drop, Stats, Tebow, Polar Express (RESPECT!), Creeper (Pre-Vac) and Sterno (Q)

Capri Lap

Disclaimer

Warm Up:

SSH (IC) x 20
Shoulder Press (IC) x 20
LBAC (IC) x 20
Seal Jacks (IC) x 20

Time to get to work!

Burpee Apocalypse – 10 Burpees, 9 Burpees, 8 Burpees… all the way down to 1

Mosey to nearest shelter

D.I.D. – Dips (OYO) x 20
– Incline Merkins (OYO) x 20
– Decline Merkins (OYO) x 20

Aiken Legs – Squats (IC) x 20
– Box Jumps (OYO) x 20
– Lunges (OYO) x 20 (10 each leg)
– Split Jacks (IC) x 20

Mosey to Mill Creek Brewery Parking lot

PAX circled up for another round of Burpee Apocalypse.

Mosey to the nearest Shelter for another round of D.I.D.’s. Elevated Mumble Chatter forced Q to reward PAX with 10 more Burpees.

Mosey to another Shelter to finish second round of Aiken Legs. Q’s poor time management left 8 minutes on the clock and Q really doesn’t like Mary so what better way to finish the workout than with another round of Burpee Apocalypse.

COT

Prayer Requests/ Announcements

– 3rd Degree’s wife is 37 weeks pregnant
– Nimbus welcomed two foster children into his family
– SoccerMom and family serving in Uganda
– Typo+ dealing with a broken nose

Great work today Gentlemen!

Sterno

Posted on

Audible @ the Forge (December 29th, 2018)

PAX: Stats, Staples, Altidore, Lil Miss Piggy, Show Me, Third Degree, Old Hickory, Jinxy Cat, Gaylord Focker, Creeper, & Sterno (QiC)

There was a pre-party at 5:45am attended by Third Degree and Lil Miss Piggy. It appeared to consist of a series of burpees and then a 50 yard sprint. Lil Miss Piggy loves sprints and Third Degree loves burpees so it seemed fitting.

 

Capri Lap was interrupted when Third Degree informed Sterno (QiC) that the Football Field / Track was available as an AO. Time to call an audible!

 

Warm-Up/ Disclaimer:

 

  • LBACs forward and reverse IC x 10
  • SSH IC x 10
  • SJ IC x 10
  • Good Mornings OYO x 10

 

Thang 1

Mosey to the starting line of the track for a NO MERCY MILE

 

Exercises:

 

  • Begin at the starting line and run to the first turn (50 meters)
  • Once you reach turn 1, Bear Crawl to the end of turn 2 (100 meters)
  • Run to midpoint of back stretch (50 meters)
  • Perform 25 Squats
  • Run to turn 3 (50 meters)
  • Once you reach turn 3, Lunge Walk to the end of turn 4 (100 meters)
  • Run to finish line (50 meters)
  • Perform 25 Merkins
  • Repeat x 3

 

Thang 2

Mosey to the football field and line up on the goal line for an assortment of merkins and some sprints in between each set.

 

  • Sprint to the 35 yard line and perform 35 Merkins OYO, sprint back to the goal line
  • Sprint to the 30 yard line and perform 30 Carolina Dry Docks OYO, sprint back to the goal line
  • Sprint to the 25 yard line and perform 25 Werkins OYO, sprint back to the goal line
  • Sprint to the 20 yard line and perform 20 Clerkins OYO, sprint back to the goal line
  • Sprint to the 15 yard line and perform 15 Diamond Merkins OYO, sprint back to the goal line
  • Sprint to the 10 yard line and perform 10 Crucible Merkins OYO, sprint back to the goal line
  • Sprint to the 50 yard line and perform 10 Hand Release Merkins OYO

 

CoT/ Numbers/ Names

Great work Men!