Author: 3rd Degree

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Breezy Blockees @ DEFIANT with 3D

Pre-Party: YHC for 5 pull-ups, 7 Merkins and 9 Squats on the minute for 8 minutes. Lonely times until LifeCoach Creeper joined in halfway through…discussion included irony of Nirvana songs and speed walking

9 PAX in attendance for the main event: Prof. X (Respect), Creeper, Bieber, ShowMe, GlenGarry, NumbTucks, OldHickory, Mufasa (He’s Alive?!) & 3rd Degree (Q) got after it.

Warm-up/Disclaimer/BattlePlan:

  • SSH IC x 10
  • SJ IC x 10
  • IW IC x 10
  • Inchworm Merkins OYO x 5
  • GM OYO x 3

Mosey to the Shed @ the park for coupon distribution

4 Horsemen of the Apocalypse:

party anger GIF

4 exercises with coupons: Blockees, Coupon Squats, Curls+OHP, and AHs with coupon held.

Exercises A, B, C & D in progressive rounds like this: 10A, 1B, 1C, 1D, 1A, 10B, 2C, 2D, 2A, 2B, 10C, 3D (the best round), 3A, 3B, 3C, 10D, 4A, 4B, 4C, 4D, 9A, 5B, 5C, 5D, 5A, 9B, 6C, 6D, 6A, 6B, 9C, 7D, 7A, 7B, 7C, 9D, 8A, 8B, 8C, 8D and done…

Great way to get 55 reps of each exercise completed in a “manageable” way.

Plank progression and 10 APDs. Had s much fun on form that NT forgot his number…

Back to the school for some fun n’ games with the Die of Doom with the remaining time.

~10 minutes of Die of Doom (Karma Cube…Craps…Die of Death…not sure yet what to call this still…) Q tossed die to random PAX and whatever exercise and rep was listed, we did. Sometimes we modified, and sometimes PAX tried to modify and bonus Burpees were awarded. Eventually, 5 minutes in…the MC ad GrumbleChatter was so loud YHC had to call an audible with a GRIT test of BC 20 parking spaces, then lungewalk 10 and crawl-bear 10 back for CoT

CoT / Counterama / Namerama

What we learned:

  • I was recently inspired by the story of Luz Long and his unexpected and courageous encounter with Jesse Owens in the 1936 Olympics in Berlin, Germany. Check it out! We need to recognize we are all made in SkyQ’s image and have worth because of this. Recognize your own and others’ worth as humans and treat each other as such…period.
  • Kobains is F3 slang for “Sorry..” The more you know…

affluenza cast GIF

  • We need an F3Dads hike up the hill at Smith  Park…who will lead this event? Hike up food/drinks and eat at the summit? Nimbus, get it done 😉
  • ShowMe is soon to depart to Savannah, TN and looking to spring up a local F3 Chapter there…you’ll be missed homey.

PostParty: 9 Clerkins for good measure

Coffeteeria enjoyed by a few PAX while others (including YHC) had to bounce out quick. I’m sure some 2nd F and 3rd F took place

BullHorn:

  • Staples to host F3Nolensville Christmas Party Dec. 21, Venmo @F3Nolensville ~$10 for Yours and your +1’s contribution to the Smoked Brisket/Veggies/Wings? if you will be coming. Plan to bring a side to share and some holiday cheer would be welcome too (the alcoholic kind included)
  • NewYear 10mi Ruck on New Years. Talk to Nimbus1500 for more info.
  • Website in the works…. F3Nolensville.wordpress.com . Any tech-heads that can help get this thing up and running? Contact Nimbus…

Humbled with the opportunity to sharpen and be sharpened.

– 3D

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Maupin Hero WoD @ Defiant for Veteran’s Day ’19

PAX in attendance: Stats, HotDish, Jeeves, Prof. X, Huggy, Typo+ and 3D (YHC, QiC)

Image result for maupin wod

Today we were able to commemorate the life of a fallen hero, SPC, Matt Maupin, US Army. SSG Maupin was captured then executed by Iraqi insurgents in ‘04 and his remains weren’t recovered until ‘08. The attack took place on 9 April ‘04, hence the 4 rounds and 49 reps.

Here is the story and meaning behind the workout: https://youtu.be/txHXy2xADJo

Live in the knowledge that you are protected by heros who sacrifice so you can enjoy what you do…

For me, I also remember that as a Christian I have been bought with a price and no longer live unto myself…that’s thanksliving

3D, out…

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Training Ground @ Defiant

Pre-Party: YHC led Pull-Up & Dwarf Kick Apocalypse from 10-5 reps each. Staples, Barney, & 3rd Degree started and Creeper joined in after round 1. Topics of conversation included: Frosty Bars, Gay frogs, Jet-streams and Non-Human Primates Not being an equivalent term for a Human made in SkyQ’s image…Sound fun? Come out to a PP and join in…

10 PAX in attendance for the main event: Staples, BarneyFievel, Creeper, Prof. X, OldHickory, Jeeves, HotDish (PreviouslyPotluck), Huggy (Coming in Hot!), ShowMe & ThirdDegree (QIC)

Warm-up/Disclaimer/BattlePlan Declaration:

  • Warm Up run to back of school
  • Stretch OYO

Thang:

Image result for tellier wod

As a modification, we ran a short lap around “the heart” of the back school lot in between each revolution. Not sure what that means? Come to DEFIANT. ~2 miles total today

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. Read more at the following if desired:

https://www.fallenheroesproject.org/united-states/zachary-d-tellier/

CoT/Numbers/Names/ Re-Christening of recent FNG

BullHorn:

  • 3rdF (Faith) opportunity: We’re raising funds for Safe Families that will be our “buy in” to the FitTest on November 23rd. Safe Families is an amazing organization that finds homes for children as their families transition through some of the harder seasons of life. Knowing Nimbus, I’ve seen first hand the good that this organization does and the hope that it provides to children that would otherwise have none. Winner of FitTest gets 60% of all for their charity with 10% going to the other 4 regions. Let’s be going HARD for this charity. Please join me in raising funds for this very worthy cause and lets go win this thing.
    • We already have a $1k donation from a generous benefactor that we’ll reveal later, but its up to all of us to grow this and earn as much as we can to bless the Middle Tennessee Region. Any raised funds can be sent to the @F3Nolensville Venmo account or can be handed over in another fashion to Numbtucks.
  • 2ndF (Fellowship) opportunity: IronClad victors and friends (who buy a drink for a victor) Happy Hour reception at Brother’s Burger Joint in Nolensville from 4-7pm tomorrow (Tuesday, 11/5/19)
  • 1stF (Fitness) opportunity: The Gauntlet is coming this Saturday, November 9th! Please help us promote this and let’s all plan to be in attendance, as we’ll play host to some out-of-towners! Start and end at Nolensville High School. About 5:30 to 8:30pm. This one will be totally different from our last Gauntlet. Bring your own water and endurance needs (salt-tabs, gels/goo, etc) Come out and get sharpened…

What We Learned:

    • Recent FNG “PotLuck” and sponsor Jeeves had an epiphany about Minnesotan culture and was renamed “HotDish”
    • Staples Snorts Coffee to see if it will get him high…
    • OldHickory uses others for pacing and may need Siri to help count reps 😉
    • Veterans Day is next Monday. Let’s keep the sacrifices and efforts of others that benefit us and allow us to enjoy the freedoms we do in mind. In application, we did a Hero Workout of the Day (WoD)
    • GlenGarry is an eager VQ Beaver and signed up for not only one, but 2 Q’s. Let’s come out in force and support him at BrokenWheel tomorrow & the Pound Thursday.
    • SpeedRucking is on schedule with NumbTucks Wed. at 5am at RuckU. Come find out what that means. We have 7 rucks as a region currently. Nimbus with the lion’s share. Jansport+bricks also works…
    • I can often see F3 as an escape of sorts where I come to have fun and be sharpened (which is appropriate) but have found that I need to see it as a training ground for my other leadership roles that are more important (Discipleship, Marriage, Fatherhood, Employment, etc). I see our beat-downs and conversations as opportunities to learn how to be humbled, challenged, get knocked down and endure, be mocked and yet persevere, to love in hard times and to receive the care of others when my pride would rather not… Let’s be less sensitive personally, more sensitive externally and work hard while expecting the same and holding others to that same standard. LET’s GO!

3D, OUT!

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Passing the F3Nolensville ShovelFlag @ ThePound

Gloom: Perfect…for embracing the suck. Honestly, the bottom dropped out of the clouds when I got into my car and I was pleasantly shocked to see a large group of HIM circled up already (some trotting in from a Preparty)

Pre-Party: KermiT, MicDrop, Staples, Nimbus, Creeper and SexEd for a KermiT led 8’s of Dips, Derks, Irks and SSH on the minute for 10 minutes. Jeeves, Dan (Potluck FNG) and Tebow got in 1/2 of it.

15 PAX in Attendance:  Ragdoll (WHAT?!), Old Hickory, ShowMe, Tebow,  Kermit, Stats, Jeeves (RESPECT), Dan FNG Potluck (Jeeves’ FNG, way to go man!), SexEd, Staples, MicDrop (Wrapped up ICC!),  TVGuide, Creeper, 3D (QiC 1st 1/2) & Nimbus1500 (QiC 2nd 1/2)

Warm-Up/Disclaimer

The THANG.1 = 3D on Q

Partner work:

    • P1 Yurpees AMRAP, P2 BrokenWheel hop +3 Merkins to 2nd light and mosey back then flapjack
    • WheelBarrow to first light then flapjack back
    • Partnercarry to second light then flapjack
    • Partner Drag to second light then back

It’s kinda my thing…surprising I know… Bear crawl and Crawl-Bear the bridge

Various MoM exercises were performed by Pax/Teams finishing rounds and waiting for the 6 throughout the workout today.

We did: Flutter Kix, Plank&Waits, etc.

Medic generously supplied by SexEd pumped out a chosen playlist for my closing act as Nan-tan including AudioSlave, TobyMac, SwitchFoot, Greta van Fleet and Andy Mineo

The THANG.2= Nimbus on Q

  • BearSquare (x 5 of bearhops + Sit thrahs then 5 step BC forward, side , back, side) then animal MoT to first light and mosey back (rounds included: Canary crawl, Crabwalk, BearCrawl, DuckWalk and FrogHop)

CoT/Numbers/Names/Christening of FNG

“Potluck” aka Potholes, Dan, an Army Vet just moved to Nolensville 3 weeks ago and last week’s FNG Jeeves brought him out today! Way to go!

Moleskine

  • 3rdF (Faith) opportunity: We’re raising funds for Safe Families that will be our “buy in” to the FitTest on November 23rd. Safe Families is an amazing organization that finds homes for children as their families transition through some of the harder seasons of life. Living next to Nimbus, I’ve seen first hand the good that this organization does and the hope that it provides to children that would otherwise have none. Winner of FitTest gets 60% of all for their charity with 10% going to the other 4 regions. I’m going to be going HARD for this charity. Please join me in raising funds for this very worthy cause and lets go win this thing.
    • We already have a $1k donation from a generous benefactor that we’ll reveal later, but its up to all of us to grow this and earn as much as we can to bless the Middle Tennessee Region. Any raised funds can be sent to the @F3Nolensville Venmo account or can be handed over in another fashion to Numbtucks.
  • 2ndF (Fellowship) opportunity: I want to know when we’re having another game night! If you haven’t had the pleasure of sitting back and listening to Sparta call Numbtucks a cheater for 3 hours straight, I feel sorry for you.
  • 1stF (Fitness) opportunity: The Gauntlet is coming Saturday November 9th! Please help me promote this and let’s all plan to be in attendance, as we’ll play host to some out-of-towners! Start and end at Nolensville High School. About 5:30 to 8:30pm. This one will be totally different from our last Gauntlet. Whether that means something to you or not, doesn’t matter! Come out and get sharpened…
    • Iron Clad Challenge closed today & 9-11 (depends on if they actually would post their participation 🙂 )/14 hit the mark and achieved this accomplishment! Well-done!

I am really humbled and thankful for the HIM that have come and gone, as well as those of you still here (and even the newbies) of F3Nolensville. We have gone from 1 Tuesday AM a week at BW 4/24/18 to 6 days a week of 4 bootcamp AOs, 1 running and 1 Rucking AO. We have men who have stepped up and led in new an needed ways. I am excited for all those who could come out and show support and participate this morning, as well as all those who generously donated for the awesome Ruck Pack and weight/accessories for me. It was undeserved but very appreciated! I look forward to where Nimbus and all you HighImpactMen take this group to the next level and plan to be there MC’ing along there with you!

Soli Deo Gloria! (Look it up!)

3D, OUT!

 

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Diego Remix @ ThePound

14 PAX in Attendance:  BarneyFievel, Typo+, ShowMe, Tebow, MicDrop, Nimbus 1500, Kermit, Glengary, Stats, SexEd, Prof. X (Respect), Staples, Huggy & 3D (QiC) (am I missing 2 PAX? ComzQ tweeted that 16 were there…)

Staples, Kermit, Huggy & Micdrop @ 5:15 for a pre-party showing with YHC doing Cindy routine (5 Pullups (scale of Under-doggies), 10 Merkins and 15 Squats per round). We did 8 rounds in ~10 minutes. Barney came in toward the end and encouraged us as he warmed up 🙂

5:30, let’s do this!

Warm-Up/Disclaimer:

  • ShowMe Lap (Look, it worked!)
  • SSH IC x 10 into:
  • SJ IC x 10
  • InchWorm Merks “4×4” (4 Merkins per x 4 sets)
  • IW IC x 10
  • 3 GM

The Thang(s) 

3rd Degree’s version of DIEGO: Diego (Dora the explorer’s BadA cousin) – Similar to Dora 1, 2, 3 but just tougher… Same partner situation but the exercises were as follows:

  • 50- Blockees as team, P2 Bear-crawl/crawl-bear 5 parking lengths and back
  • 75- Squat Thrusters w/ block, P2 Politician to 2nd light pole and jog back
  • 100- weighted Flutter Kix (hold coupon over body) (each leg =1/2), Karaoke to 2nd Light Pole facing road and then Karaoke back)
  • 125- Block Curls, P2 Skanks (High jump skipping, like Mario breaking bricks) to 2nd pole, jog back
  • 150- Calf-raises w/ Block, P2 lunge-walk t0 1st light pole and politician back

Then…

It’s kinda my thing…surprising I know… Bear crawl and Crawl-Bear the bridge (3 squat bonus for any stoppage)… We did some IC Squats and IWs and GMs (not in cadence because that would be wrong…) at the Feed Mill before sledding back…

Super-fun variation where you have to manage the frosty, shellacked bridge. Crawl-bearing back was reminiscent of sled pushing…gave Q and others ideas of fun winter variations of exercises…think Iditarod…

Various MoM exercises were performed by Pax/Teams finishing rounds and waiting for the 6 throughout the workout today.

We did: Flutter Kix, LBCs, Freedie Mercs, Planks, IWs, etc.

CoT/Numbers/Names

Moleskine

  • 3rdF (Faith) opportunity: Keep listening & reading along as we go through the Bible App Romans chapters 9-16. Possible opportunities to find funding for our FitTest regional competition upcoming, stay tuned…
  • 2ndF (Fellowship) opportunity: Haunted-House building kids workshop at Lowe’s Smyrna Saturday AM. Check with Typo+ for more deets. F3Dads in F3Nolensville is alive and well! Thanks for leading Typo+!
  • 1stF (Fitness) opportunity: Regional FitTest Qualifier (think IronPax challenge, but without the cheating) is this Saturday. If you can’t make it, look at the BackBlast and run it on your own time and post your time. Top 6 qualify for the regional competition Nov. 23rd at Crockett Park against Franklin, Nashville, SpringHill and Murfreesboro
  • Shared a little from Psalm 27 as I read the first and last verses. Gets me fired up to think that though on my own I am weak, tried, failing, that with the SkyQ I am never alone and can find refuge in Him to where I no longer have to fear.

What we Learned

  • Micdrop, Stats and Huggy are near the finish line for IronClad Challenge. Keep it up!
  • Huggy was 9th man (thanks for reminding us to re-institute this, Netflix!) and shared a little. Good dude.
  • Thanks to Tebow and Glengary for Coffee!
  • Everyone is getting stronger, faster and better the more you post. I am proud of you all! In the 18 months F3Nolensville has been posting, there is growth! Let’s keep giving it away and inviting/Emotionally-headlocking (EHing) new guys that need this too. GREAT WORK!

Post party of 17 Squat Thrusters to make sure we utilize those coupons while we have access to them…

3D, out!

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DEFIANT Back to School

5  PAX in Attendance: NumbTucks, Typo+, Creeper, Huggy & 3rd Degree (QiC) refused to fartsack or be scared of getting wet and shield-locked to get beat down today and start the work-week off right.

No one signed up to Q so YHC wanted to celebrate the beginning-ish of the school season with an education-inspired Q with present pax input. I came up with the concept, but need help for content.

13 years of education at least obtained by all PAX present (K-12) so we will do a rep for each year of each exercise called.

Huggy and others (?) earned some Extra Credit this AM with a pre-party showing doing crawls, burpees and whatnot…not sure on the particulars as I asked in the middle of the THANG and the fog of war was thick…

Warm-Up/Disclaimer:

  • Jog around the lot
  • SSH IC x 10
  • IW IC x 10
  • Tempo Squats IC x 10
  • Tempo Merkins IC x 10
  • GM x 3 OYO

The Thang 

We will all Run 1/2-way round the school (Balls to balls) perform 1×13 rep set of exercises for each letter of the alphabet. (A&B at one stop, C&D at next, etc.)

2 miles and 26 different sets of exercises (some were cut short to 3 reps due to time constraints)

Exercises:

  • A: Angle-Grinders
  • B: BearCrawl Merkins (2 parking spaces + 1 Merkin = 1)
  • C-R: Various awesome things that you should have been there for
  • S-Y: Other various awesome things we did 3x of each.
  • Zig-Zags: Jumps back and forth over line in concrete side to side making a Z shape. Each completed letter shape is 1. x3

CoT:

  • Pray for Creeper’s church family who have a hard anniversary today…
  • TClaps to Typo+ for the 2nd F Porch hangout last Saturday.
  • Make sure to sign up for Q slots on or YHC will take them all!
  • Warpath and Gauntlet coming up!
  • Praise that I got the official offer letter and will be a new PCP in Nolensville with Vanderbilt starting in December!!!

Love getting to lead these HIMs.

Until next time,

3D, out!

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Field of Screams @ the Forge

If Nant’an Q’s it…will they come?

star wars lol GIF by mtv

17 (18?) PAX in Attendance:  Tebow, Typo+, ShowMe, TVGuide, Nimbus 1500, Kermit, Staples, OfficeMax (FNG Brandon), NumbTucks, Prof. X (Respect), Huggy, LittleMissPiggy, CheezWhiz, Sparta, Swinger, TrophyWife, Mulligan (FNG AED) & 3D (QiC)

PREParty: 5:15 for a pre-party showing with KermiT, Staples, Numbtucks, TVG, Nimbus & YHC doing a mini Gauntlet with trail running to Defiant and run back with some core and leggies work at the Balls. 3ish miles. great pace. Back with 11 min to spare and stretch.

Preparty (little p): 5:45 Huggy, Typo+ and another pax did some track work…

6am, let’s do this!

Warm-Up/Disclaimer:

  • Jog around to field (then circle up)
  • SSH IC x 10
  • IW IC x 10
  • Tempo Merkins IC x 10
  • Tempo Squats IC x 10
  • GM x 3 OYO

The Thang(s) 

Let’s prep for Gauntlet and FitTest qualifier and competition with the following:

10 Burpees on the Minute for 10 minutes

NEXT…

Typewriter of Doom where we face the bleachers the entire time and at the goal line lunge walk to the other sideline, then perform 3 HRM, advance 10 yards, then crab-walk to the other sideline and perform 3 Floating Starfish, advance 10 yards, R&R to the 50.

NEXT…

Indian Run double File ~1 mile where we played hackie-sack with Kermit’s water-bottle and NT dripped some #crevjuice on the mouth piece…

NEXT…

10 Burpees on the Minute for 10 minutes

Had people wondering if it was Groundhog’s day…or:

Field of Dreams baseball GIF

NEXT…

BearBrawl suicides from goalline to 50 every 10 yards flapjack with partner.

Time called!

Mosey to the logo & circle up for some CoT

CoT/Numbers/Names/Christening of FNG

Moleskine

  • 1stF Opportunities: Upcoming Warpath with F3Franklin Oct. 19th 4:30am (plan for 5ish hours) from Armada (Pinkerton Park) & Gauntlet.2 is set to launch in about 5 weeks. Finish IronClad strong and participate in these PREParties on Saturdays…let’s do this!
  • 2ndF Opportunity: Bonfire/Football at Typo+’s crib. BYOB. Light refreshments being served…can I suggest wings? 7:30ish.

Field of Dreams film GIF

  • 3rd F opportunity: We concluded the Romans 4-8 reading plan yesterday. I have really enjoyed it. If PAX agree, let’s keep it rolling and start the next few chapters next Monday and invite others to join in…AYE?!

What we Learned

  • Thanks to Kermit & LMP for Coffee!!!
  • TClaps to TW for the AED!
  • I am proud of you all! In the 18 months F3Nolensville has been posting there is growth! Let’s keep giving it away and inviting/Emotionally-headlocking (EHing) new guys that need this too.
  • IronClad is Alive and well! Keep logging those posts and 1-3rd F participation!
  • Staples completed it today! (OH hit it on Monday…but when did he attend Preparties? Hmmm…)

3D, out!

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Oldies but Goodies at BW

It has been a while since Nan’tan took a Q in Nolensville due to Pax stepping up to the challenge of IronClad. While TClaps are in order….MOVE OVER.

A Nolensville OG wants to Q, so buckle up!

No theme for today…just embracing the suck and not leaving anyone behind.

14 PAX in Attendance:  Tebow, Typo+, ShowMe, MicDrop, Nimbus 1500, Kermit, Stats, NumbTux, Prof. X (Respect), Glengary, SexEd, OldHickory, Creeper & 3D (QiC)

5:15 for a pre-party showing with Numbtux, MicDrop, SexEd, Creeper & YHC doing a Kermit Appetizer of the THANG (unbeknownst to him) Thanks for leading KermiT. We: jogged around the track, crawl-beared a hill, Copenhagens, Irkins, Bridge Crawl and WWIs.

5:30, let’s do this!

Warm-Up/Disclaimer:

  • Jog around parking lot x 1 (then circle up)
  • SSH IC x 10
  • IW IC x 10
  • Tempo Squats IC x 10
  • Tempo Merkins IC x 10
  • GM x 3 OYO

The Thang(s) 

Opened up the suggestion Box for Royal Burpees: 

PAX perform 10 of each Burpee variation called by various PAX.

We did:

  • Double shots of Jack
  • Hand-release
  • Dancing Bear (aka Regular)
  • Martinis (4 count Mountain Climber with 2 merkins each)
  • Barrel Roll (Aka Feed-n-Seed or Co-Op in Franklin)

Everyone gave max effort to give 10 good form burpees per round.

NEXT…

Partner up for 50 pull-ups as a team. Arms got pumped fast and teams did a great job not letting each other down by working hard and also providing support as needed.

NEXT…

Mosey to the field house for 11s. HRCs at the bottom, crawl bear the stairs, Jump-squats with an OHP at the top, mosey to bottom, R&R

NEXT…

Mosey to the freshly lacquered bridge for a crawl. At the far end, circle up for some MoM:

Pax were delegated to call out a Mary exercise and we performed 10 of each in cadence:

  • Flutter Kix
  • V-ups
  • WWIs
  • American Hammers

NEXT…

Race the pre-vaccing Prof. X back to the parking lot for:

CoT/Numbers/Names

Moleskine

  • 3rd F opportunity: We conclude the Romans 1-3 reading plan today. I have really enjoyed it. If PAX agree, let’s keep it rolling and start the next few chapters next Monday and invite others to join in…AYE?!
  • We need a Q for the Pound…I will gladly take it if no one does by Wednesday night. Your call…
  • Shared a little about the marks of men: being courageous enough to stand up and fight when needed, as well as to let go of comparisons to the past (successes, failures, being wronged, guilt over wronging others). Get up and make a change today (which is the only thing you CAN change). Get back up, and get after it.

What we Learned

  • Thanks to Kermit (cold) & Tebow (hot) for Coffee!!!
  • I am proud of you all! In the 18 months F3Nolensville has been posting there is growth! Let’s keep giving it away and inviting/Emotionally-headlocking (EHing) new guys that need this too. My EH of a lonely 62 year-old golfer during CoT was not very effective. Oh well, let’s keep trying!
  • IronPax is dead.
  • IronClad is Alive and well! Keep logging those posts and 1-3rd F participation!

PostParty: forgotten about.

3D, out!

 

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F3Nolensville IronPax Week 3 @ BW

9/17/19

Conditions: Dark and menacing gloom but looking forward to a sunrise

Pre-Party:  Numbtucks, 3rd Degree, Staples, Kermit – for an 8 minute miler

PAX: Gaylord Focker, SexEd, Staples, CheezWhiz, NumbTucks, Kermit, HushPuppy, Typo +, ShowMe, Huggy, Tebow, Creeper (QIC)

Warm-O-Rama:  “Ain’t nobody got time for that” this AM, gotta do the…

THANG:

10 Pull-ups

15 Burpee Block Jump Overs

20 Curls

25 Squat Thrusters

30 Gas Pumpers (Reverse Crunches)

Each Round is 100 reps

Rinse and repeat for 43 minutes!

Keep track of your rounds then add up your reps from your partial round to get your total.

Things heard or learned during the workout:

• Kermit is a big fan of Ke$ha
• We long for the past times and experiences of Blockbuster Video (RIP)
• Rex Kwan Do & Jazzercise are still alive & well
• Tebow went BEASTMODE once again with SexEd & Huggy close behind

 

Everybody was killing it today – proud of each of you HIMs for “doing your best & forgetting the rest (Tony)” – it really is YOU vs. YOU!

Today’s Playlist:

My personal TOP 13 Pro Wrestling Entrance Theme Songs Vol. #1 if I ever enter the WWE (more to come?!?):

You Give Love A Bad Name – Bon Jovi

Can’t Feel My Face – The Weekend

Paradise – Coldplay

Mountain Music – Alabama

DJ Got Us Fallin’ In Love – Usher

Eye of the Tiger – Survivor

Don’t Stop Me Now – Queen

Crazy Love – Hawk Nelson

Your Love is My Drug – Ke$ha

Overdose – Lecrae

The Boys Are Back In Town – Thin Lizzy

Jesus Freak – DC Talk

A Sky Full of Stars – Coldplay

COT & Prayer Requests:

We talked about the 43 ft. of leadership – that we should be “out front” with our leadership within our families and our workplaces – lead as fathers, husbands, men of God

Iliza – little 16 mo. old girl that NumbTucks knows is have a number of complications – pray for her healing and give peace to her mom and dad

For God to make us the men He has called us to be

Announcements:

Nolensville/Franklin Convergence THIS SATURDAY – 5:30-7:00 am @ Battleground

-peace brutherrrrs

Creeper

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Squad Work with Double VQ by PocaHopper 8/10/19

Pre-Party: YHC led Staples and Nimbus1500 on a 2.8 mi mosey with frequent speedbumps of 11 reps each of 3 alternating exercises. (Merkins, Derkins, Pull-ups, Squats, Burpees all got in on the action)

17 PAX in attendance for the main event: Staples, Nimbus1500, 3rd* (YHC), TVGuide, Typo+, HushPuppy, MuRSA, DoubleBird, SexEd, OldHickory, Freud (Thoughts&Feelings), MicDrop, GlenGarry, Topper & Pocahontas (Brothers with a double VQ) (2 I am missing…, help me remember!)

Warm-up/Disclaimer/BattlePlan:

  • Sungods (aka LBACs and BigBabies front and back)
  • Michael Phelps
  • Squats
  • Superman-Banana to get the pax moistened

Mosey to back parking lot for Dynamic Stretching

  • High-knees
  • Politicians
  • Toy Soldiers

SquadWork:

2 Squads were formed and the BattlePlan disseminated. Pocahontas would lead the pax in various speed moseys with squads in line and Topper would stay behind the Pax about 10 yds. Whenever a Pax lagged behind Topper, Rick Flair would show up and Pocahontas would use that as a cue to stop and dish out some pain. Burpees, jump squats, etc. Also introduced, was centepede merkins where pax rastd their ankles on fellow Pax’s shoulders so ~9 guys were lined up and on Q’s count, all raised together and held high plank, then descended together (1). Lots of those.

Battle-Buddy Work:

Later, pax were paired up between the squads and firemen carried each other, piggy backed each other around the drainage pond.

Honestly, I can’t remember as the Fog of War was pretty thick…we did another 2.8 miles of this.

BullHorn:

  • Great job on the VQ Topper and Pocahontas. Thanks for the Iron sharpening Q
  • Keep Staples’ dad in your prayers. He was transferred to another hospital after some blood sugar problems.
  • Pray for LMP as he gets more results hopefully this week on Bone Marrow biopsy
  • 5th Anniversary event of F3 Nashville coming up 9/14/2019 (official anni is 9/13) We will still host the Forge, but PAX are invited to carpool that AM to celebrate with our older brother region
  • IronClad Challenge rolls on. Keep up to date with your posts and categories. If you still want to sign up, go for it! Here is the link: ICC
  • F3Dads Camp in Tennessee in September!!! https://www.eventbrite.com/e/f3-dads-camp-runamuck-tickets-58879270483

That is all.

3D, OUT!!!!