Author: Nathan Wright

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My Shoulders Hurt – Broken Wheel, 12/17/19

12 PAX: Tebow (QiC), Staples, Creeper, Barney Fievel, Nimbus, Professor X, GlenGarry, Deliverance, TypO+, Stats, Huggy, TVG

WARM UP:
Quick lap
SSH, BACs, Huggers
SSH, HB, IW
SSH, Merks, Squats
Calf/lunge stretch

THANG:
Death by shoulder circuit
Round 1:  Merkin + MC + low MC + Merkin
Round 2:  2 Merkins + 2 MC + 2 low MC + 2 Merkins
Round 3:  3 Merkins + …
Up to 8 and back down to 1 with ~45-75s per round
(total = 128 merks, 128 MC, 128 low MC; I’m sorry)

Partner up
P1 – 10 plyo plank jack merkins, switch (apologies, again)
P2 – deck squats
(x3)

Concession stand triplet:
Wall walks, Burpees, Squats (did it again)
1-3-5
2-6-10
3-9-15
2-6-10
1-3-5

33 SSH finisher

–  Prayers for Typo and fam, Show Me getting on the road, Soccer Mom, LMP
– **CHRISTMAS PARTY THIS SATURDAY** 12/21, 6p-9p @ Staples’ barn; check slack for details and for the sign up sheet to bring sides, dessert; significant others welcome, but not kids

Great work,
Tebow

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The Pound – 12/12/19

10 PAX: Tebow (QiC), GlenGarry (QiC), Old Hickory, Professor X, Dongle, Deliverance, SexEd, Stats, Show Me,  Creeper

WARM UP: SSH, HB, IW, GM, BACs, Lunges, Merkins, MC

THANG 1 (Tebow)
Suicides with Exercises
5 burpees at the starting line
1st light pole – 10 Merkins
5 burpees at the starting line
2nd light pole – 20 Merkins

Round 2: Rinse and Repeat with Iron Mikes instead of Merks (each leg=1/2)
Round 3: Rinse and Repeat with Floating Starfish instead of Iron Mikes (each leg=1)

20 WWIIs, 15-4ct flutter kicks, 24-4ct AHs

THANG 2 (GlenGarry)
Mosey to shed for coupons
10-1
Blockees
Coupon Squats
(great timing for some Vince Guaraldi Trio from the medic while we suffered)

Mosey back to parking lot
1-10
Merkins
Loaded Beasts

– Prayers for Show Me, LMP, SoccerMom, Staples’ Mom.
– Glengarry hates Springsteen’s “Santa Claus is Comin to Town” ?!
– 3rdF opportunity – Nashville Rescue Mission; Glengarry and family are serving Christmas Eve

Great work by all; Merry Christmas,
Tebow

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Magnificent 7 @ The Pound – 11/14/19

7 PAX chose wisely; they were Kermit, Staples, Prof X, Huggy, Hot Dish, Stats, & Tebow (QIC)

After the last couple of frigid days, this morning’s ~30 degree temps felt balmy.

WARM UP: Quick lap, SSH, HB, IW, BACs, Lunges, Squats, Merkins, MC

Brief explanation of a minor theme for today: injury prevention. We do a lot of forward/backward movement, but not much lateral movement. This means we’re no doubt deficient in some of those critical stabilizer muscle groups that can help us bullet proof our knees from injury. With that being said,

LET’S DO THIS
Bear crawl two light poles down
*every 4 parking space lines perform 20 lateral hops
Then, Crawl Bear/Crab Walk back

Partner up, 4 Rounds:
P1 – hop on one leg (seriously)
P2 – side shuffle down two light poles, sprint back, switch
*5 burpees for each partner if P1’s second leg touches the ground before P2 returns (no penalties were awarded)

10 burpees, 10 lungees

Short mosey to the concession stand, Partner up, AMRAP 6min
P1 – wall sit
P2 – (4 MC + 4 Low MC + 4 Merkins) x 4, switch
*these were pretty nasty; we’ll see them again

Flutters IC (get those soft, bent legs outta here)
AH IC

Mosey back to parking lot for
10 burpees, 10 lungees

MARY: bear crawl stance shoulder taps x 20, Huggers, GMs

Prayers for Staples’ mom and LMP’s wife.
Great job by all,
Tebow

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Couplets Therapy – The Pound 10/3/19

18 PAX: Huggy, GlenGarry, Playboy, Swinger, Typo+, Kermit, Professor X, 3rd Degree, Numbtucks, Nimbus, HushPuppy, MicDrop, Show Me, Barney, Stats, Staples, Gaylord Focker, Tebow (QIC)

WARM UP: quick lap, SSH, Hillbillies, Imperials, GMs, Inch Worms, Skaters

Mosey to the Brewery for a little happy hour / couplets therapy

GET SOME
10-9-8-7-6-5-4-3-2-1
Skaters*
V-ups
(bear crawl / crawl bear after each set)
*Started with 4-count skaters and switched to 2-count after set of 8; skaters were fun but not 4-counts worth of fun

3 rounds:
1 min of burpees
30s rest

10-9-8-7-6-5-4-3-2-1
MC (2-count)
Merkins
(sprint / politician after each set)

Finished off with 3 rounds of sprint/politician together

A bountiful source of mumble chatter was the playlist selected from the Ken Burns Country Music doc soundtrack. It was all I hoped for and more. Side note related to the recently finished IronPAX challenge – I heard it through the grapevine that “so and so” from St.Louis did 322 burpees in the same three minute burpee workout that we did today. Amazing.

Great times and great work, everyone
-Tebow

 

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IronPAX final week – The Pound 9/26/19

13 PAX: Double Bird, Professor X, SexEd, Show Me, 3rd Degree, Stats, Creeper, Barney Fievel, Old Hickory, MicDrop, Kermit, Staples, Tebow (QIC)

WARM UP: Hillbillies, SSH, GM, Lunges, Squats, BAC, Merkins

IronPAX 2019 Week 4
3 Rounds:
100 Merkins/Squats, 200yd coupon carry
100 Iron Mikes/Swings, 200yd coupon carry
100 Lunge Walk Steps/Thrusters, 200yd coupon carry

*Each 100 cumulative reps broken up however one would like given the two movement options. It was a choose-your-own adventure where all paths led to the same place – total quad assault. Very clever of the programmers to make us think we had a choice in the matter.

This marks the final week of the IronPAX challenge. At its best, it united the entire F3 Nation, and at its worst, well, we got to see the impossible (scores and times) made possible, so maybe that’s actually a good thing as well.

Great work by all. Fun times. Back to our regularly scheduled programming,
Tebow

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Timed Mile – Broken Wheel 9/10/19

Pre-Party: 10 rounds of 3 pull ups, 5 merkins, 7 jump tucks

17 PAX: Inspector Gadget, SexEd, Show Me, TV Guide, Staples, Old Hickory, Typo+, Kermit, Creeper, Stats, GlenGarry, Scrooge, 3rd Degree, Professor X, Netflix, HushPuppy, Tebow (QIC)

WARMUP: Quick lap, SSH, Hillbillies, SSH, IW, BACs, Huggers, Merkins, GM, WMH, Calf Stretch, Lunge Stretch

THANGS
Split into two groups for
2 x 5min AMRAPs:
Playground – 8 T2B, 8 AH, 8 MC
Pavilion – 8 Copenhagens, 8 Derkins, 8 Burpees (dips derks n burps)

1 mile run (use those watches)

Partner up ~8min AMRAP:
P1 – wall sit (rest = 10 merkin bonus)
P2 – run ~80 yds, 10 merkins, run back, switch

MARY
Crunchy Frogs x 20
Reverse Plank holds
Plank Holds

Post-Party: 10 double shots of jack (Nolensville throws down when it comes to parties)

Great work by all. Had some fun with a timed mile. Keep track of your times and watch it improve in the future.

We’re thankful for Kermit’s house most likely being under contract soon, and for 3rd Degree’s formal job offer to come. Go see him for all your primary care needs in Nolensville. We’ll get a sign up form for physicals up and running soon. I hear he’s seeing patients right after post-parties in between two closely spaced cars.

IronPAX week 2 workout WILL happen Thursday at The Pound. We’ll all need a coupon (35lb cinder block). See y’all then

-Tebow

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Acid Bath @ The Pound – 8/22/19

14 PAX: Double Bird, Creeper, Huggy, Stats, Kermit, Inspector Gadget, Show Me, Professor X, 4×4, TypO+, Staples, Scrooge, Sex Ed, Tebow (QIC)

WARM UP: quick parking lot lap into
SSH x 10
Merkins x 10
Lunges x 10
Squats x 10
(x2)
Calf stretch, lunge stretch
Merkins x 10

GET SOME:
Indian run the track to the football field for

Acid Bath:
10-1
Jump Squats (at goal line)
Iron Mikes (at 50 yd line)
*run to 50 yd line, politician back to goal line

(Legs felt sufficiently bathed in lactic acid)

Partner work:
P1: broad jump 15 yds, canary hop back, switch
P2: 100 Sit Ups, 100 AH, 100 MC

COT:
– Praise for Scrooge’s Mom’s progress with history of breast cancer
– Prayers for Staples’ parents as they deal with serious health issues
– Prayers for Typo+ and Show Me for wisdom and clarity throughout tense and cluttered circumstances

Announcements:
– Nolensville 2ndF lunch next Thursday, 8/29; see Slack for details
– Wild Beast Feast scheduled for Saturday, 9/7 at Staples’ barn; contribute a side and BYO surf for the pescatarians out there among us
– #chainreaction – see slack for Huggy’s inspirational addition to our Lexicon!

Great work by all. Keep at it
-Tebow

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The Forge – 7/27/19

Pre-Party (5 PAX)
25 yd bear crawl, 5 warhammers, 25 yd crawl bear; 25 yd lunge walk, 5 floating starfish, 25 yd burpee bj; 5 tire flips/pax while other pax bear crawled/crawl beared beside; 3rdD, Staples, Huggy, Piccolo, and SexEd did that

17 PAX for the main event: 3rd Degree, Old Hickory, Kermit, Topper, Pocahontas, Freud, Guack, Barney, Sparta, Staples, TVG, Sex Ed, Huggy, Mufasa, Mr. Opus, Piccolo, Tebow (QIC)

WARM UP
Jog lap, then tennis court line drills –
high knees, butt kickers, high kicks, walking lunge, inch worms –
into GMs, BACs, calf stretch, lunge stretch

GET SOME
4 rounds (tennis court):
Wall walks x 3 (scale: HR merks x 10)
Duck Walk / Walk Duck (court width)

Parking Lot Burpee Suicide Race
1 burpee at 1st parking space line, run to curb (~60 yds) and back to 2nd line
2 burpees at 2nd line, run to curb and back to 3rd line
3 burpees at 3rd line, …
…
10 burpees at 10th line, run to curb / finish line

Playground Push/Pull:
5-10-15-20
Burpee Box Jumps
Dips
*10 underdoggies after each set

Back to the parking lot for a couple mins of Tabata to finish –
AH, WWII, MC, IW, Merkins

Happy birthday to Mr. Opus! Several celebrated his 37th with a post party of 18 double shots & 1 single shot of jack burpees. That’s a lotta jack. The playground push/pull was described as a couplet, but some debate arose about whether that was the case given the presence of a third exercise #teamcouplet. Props to the medic during this workout – needed it. Great work by all. See y’all next time

-Tebow

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Partner Coupon Party – The Pound – 6/27/19

17 PAX: Kermit, Professor X, Staples, Barney, Numbtucks, Mufasa, Old Hickory, Sex Ed, Stats, Show Me, Inspector G, Swinger, Nimbus, Creeper, Cheese Whiz, Mic Drop, Tebow (QiC)

Pre-party led by Creeper

Line drill WARM UP (light pole to light pole):
SSHx10 IC, high knees
SSHx10 IC, walking knee to chest stretch
SSHx10 IC, high kicks
SSHx10 IC, bear crawl
SSHx10 IC, merkins x 10 oyo
then, lunge stretch

GET SOME (w/ partner & 1 coupon/pair):

Partner 1 – farmer carry (two light poles & back, switch arms at the turn)
Partner 2 – 100 WWII’s, 100 jump squats (total w/ partner)
(It was made fairly clear – I wouldn’t say very clear – after starting that dropping the coupon on the farmer carry would mean a 10 burpee bonus; 3 PAX were rewarded)

Partner 1 – kneeling to standing w/ coupon
Partner 2 – burpee broad jump down, crawl bear back (width of parking lot)
(3x each – audibled to half of the parking lot width on the 3rd set)

Partner 1 – Parking lot lap w/ coupon
Partner 2 – AMRAP clerkins
(1x each – time running short)

Partner 1 – AMRAP blockees
Partner 2 – parking lot lap
(1x each – time running shorter)

We finished with everyone together for AMRAP blockees w/ partner, alternating every 2 reps – 2 blockees then 2 reps worth of encouragement for your partner, as many rounds as possible. It was here that Old Hickory broke his coupon. Not enough evidence to charge as intentional on that. But, I think we all know if was an accident or not.  By the way, Kermit is down one coupon.

Announcements:
2nd F – climbing at Ascent in the boro Friday; meet at BW/Pound at 6p; see slack for details
1st F – nutrition challenge led by Numbtucks; Start with a plan this week to clean up your diet; failures result in penalties including burpees and $$ to the website fund; remember, even exercise takes a back seat to nutrition when it comes to overall fitness and health; great opportunity to join in with your F3 brothers for accountability and encouragement; see slack for details

Great work by all this morning.
-Tebow

 

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Nolensville/Franklin Convergence #2 – The Forge – 6/1/19

PAX (30, including 6 FNGs): Stirrups, Macaroni, Stats, Little Miss Piggy, Maytag, Pope, Hot N Ready, Cheese Whiz, Torch, Beeker (FNG), Shoota, Oregon Trail, Old Hickory, Creeper, 3rd Degree, Staples, Waterboy, Double Bird (FNG), Smokey (FNG), Show Me, SexEd, Pocahontas, Topper (FNG), Chubbs (FNG), Reboot (FNG), Hoser, Cowbell, Nimbus, Gig ’em, Tebow

We’ll have to run it by our attorneys to see if Franklin can take credit for all six FNGs for #Franklin150 – decision pending.

Mosey to football field for disclaimer & Warm up:
SSH, IW, Merks, Squats, 30s stretch oyo, Burpees
(the free stretch may have thrown some PAX – “what is this?” “what do I do?” – comfort zones abandoned already)

THANG 1 (Tebow QIC):

1.1) Side Shuffle Suicides: from goal line, shuffle 5-yd increments and back, ending at the 50 yd line – 1 burpee every direction change (fyi, this was a lot of shuffling; not mad about it)

1.2) Triplet under the bleachers:
10-1 reps of
steel beam pull ups, low plank MC, iron mikes
(merlot spotted shortly after)

1.3) With partner at midfield for Dora style work:
Partner 1 exercises (MC merkins x 50 / AH x 100 / jump squats x 150)
Partner 2 runs to the fence (approx. 80 yds) for 2 burpees over the fence (“Trump burpees” as suggested by PAX, has a nice ring) and back, switch (scale: burpee + 2 tuck jumps x2)
Then, one final trip to the fence all together

THANG 2 (Gig ‘Em QIC):

After jumping many fences Tebow passed the baton to Gig’em. Pax were grateful.

2nd warmup: Mosey around track. Bearcrawl bleacher section. Rinse and repeat.

2.1) Partner up. One partner planks for 60 seconds. Other partner amraps burpee side jumps over planking Partner. Switch. Rinse and repeat. This was rough. Pax pressed through.
2.2) Mosey around track. Crabwalk bleacher section (approx 80 yards). Karaoke across field to underneath bleachers.
2.3) Partner up: Pull-up holds for 20 seconds. Other partner does 7 hand release Merkins. Switch. 5 sets each. 10 HRM on set five. Last pull-up hold is to failure. Excellent effort by all. Mosey to field.
2.4) Stay with partner: in style of Dora, one partner does big boy sit-ups while the other partner canary hops for 20 yards. Does five burps. Crawl bears back to goal line. Switch. Repeat 3 times. Mosey to other side of track.
2.5) 200 yard sprint. Shoota references track experience and suggests we stagger lanes to make fair. Suggestion box was closed. Maybe next time. To the sled.
2.6) 5 pax at a time took turns & unleashed fury on the Nolensville Knights blocking sled.
Intensity was off the charts. Great seeing men getting after it. Nice finisher.

Grateful for the opportunity to lead you men. What a great AO. See you in September boys. Keep stretching because there is no growth in the comfort zone.