Author: 3rd Degree

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F3Nolensville 2019 MDM

Memorial Day, May 27th, 2019

15 PAX in attendance: Creeper, Typo+, NumbTucks, Nimbus1500, HotNReady, LMP, CheezWhiz, RagDoll, Barney Fievel, MicDrop, Stats, OldHickory, Inspector Gadget, Staples & 3rd Degree (Q) got after it.

BattlePlan:

No time for warm-up, Q was ready to get after it and complete his first complete Memorial Day Murph+.

Explained the concept for today: straight or modified Murph+. Great standard to measure fitness over time as it is done for best time. Lets Get it!

Thang:

Image result for murph

To also shred the core, we added 400 LBCs intermixed into the traditional Murph.

Medic was stationary at the PainGround pumping out a mix of patriotic tunes and aggressive Spa music (name patent pending) to keep the PAX distracted from the pain.

CoT/Numbers/Names

What we Learned:

  • Today’s workout is a routine in honor of Lt. Mike Murphy (Commanding officer of Marcus Luttrell of Lone Survivor). He was a true HIM who led and served others to the sacrifice of himself.
  • Everyone completed in some form or fashion (straight or modified)!!!! I congratulate you all and challenge each of you (including myself) to continue to stretch yourself to grow by completing more reps without assistance or modification, and to work on proper form, even when tired. If those steps are complete, add a ruck. If that is accomplished, work on better time. There is always room to improve.
  • YHC shared that as we celebrate Memorial Day and Lt. Murphy’s sacrifice with today’s routine, we remember that the Bible says not only that Great LOVE is displayed when one gives their life for a friend, but even more, God loved us even when we were sinners and enemies of Him by giving a sinless savior to open a way into reconciliation and hope but did so through a cross. Live as humbled men of courage and thankfulness in light of this. If you want more info, to discuss or debate, hit me up and let’s get some coffee or happy-hour to discuss further…

Beereteria and ColdBrew was consumed for refreshment.

BullHorn:

  • Convergence with F3Franklin at the Forge Saturday 6am – 7:30am. Tebow will lead the way for us. Show up in force and give our Franklin brothers a “warm welcome”.
  • I love this group. I am seeing personal and corporate growth and sharpening.
  • Make sure to sign up for Q slots for F3 Nolensville’s 4 AOs on F3nashville.com under Q Sign up (created a link in this sentence) or I will gladly take them all! Bring a new guy with you for a co-VQ or co-Q if it’s been a while. Let’s share the opportunities to grow as leaders! AYE?! Next week is wide open at time of posting today…

Stay on the Path…3D-out!

#HIM honoring HIM

 

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BOGO @ Defiant

Pre-Party: YHC led Staples, Typo+ and TVG in a Pull-up + Dwarf Kick Apocalypse. Brutally fun.

11 PAX in attendance for the THANG (Double digits for Defiant!): Creeper, Staples, TVGuide, Numbtucks, Barney Fievel, PlayBoy, Centerfold, Altidore, Typo +, HushPuppy & 3rd Degree (Q) got after it.

Warm-up/Disclaimer/BattlePlan:

  • ShowMe Lap to the Back Lot, Circle up!
  • SSH IC x 5
  • SJ IC x 5
  • GoofBalls IC x 5
  • Tempo Merkins IC x 5
  • Tempo Squats IC x 5

Explained the concept for today: Tabata

Thang:

Explain Tabata (20 seconds maximal effort of whatever is called, followed by 10 seconds rest) Outline: ~75-80% Sprint, rest, Exercise, rest, back to Sprinting toward the original side, etc. Rinse and Repeat X 4 Songs (8 rounds total per 4 minute song)=16 GRUELING minutes. NumbTucks nearly lost it…

We did: SSH, Merkins, Imperial Walkers, Squats, GB, Seal Jacks, IronMikes, American Hammers, LBCs to Tabata Songs Playlist played through phone speaker carried back and forth with Q.

Playlist: Smells like Teen Spirit, The Kids Aren’t Alright,  M.G.M.T., Counting Stars (16 minutes total of Tabata)

Thang 2: DDoD: Discounted Deck of Death:

Everyone picked up a coupon from Staples’ truck, AKA Deer’s Bane, then circled up in the parking lot. We played Deck of Death with deck of cards, but add the coupons, so it’s discounted…

Going in a circle, each PAX draws a card from the deck that corresponds to an exercise and number of reps.

Spades = OHP with Coupon

Clubs = blockees (coupon burpees)

Hearts = Curls for Typo

Diamonds = Squats with coupon

Aces=11, Face cards=10 and Jokers are 20 of drawer’s choice (can mix and match)

we played 2 full rounds with occasional sales and BOGO (double down) called out by YHC

everyone saw me shuffle but since the first 3-4 cards were blockees, everyone thought I was Mel Gibson from Maverick

Lastly, partners walked the lot while everyone left behind did plank variations. P1 farmer-carried 2 coupons while P2 cheered on and took over if needed. When the end of the lot was reached, flapjack who is carrying and head back. Everyone carried their own load and did great!

Minutes of Mary:

AHs

Flutter Kix

Floating Starfish x 10 (each side half), we don’t do these enough because they were hard!

CoT/Numbers/Names

What we Learned:

  • Centerfold is headed back to Branson, MO but did a great job and is welcomed back anytime!
  • Double digits at our newest and hardest AO to post to is great! Strong showing gentlemen! Let’s keep it up.
  • Thanks for pursuing me and pacing me and sharpening me. I need you guys…
  • YHC shared that tomorrow is his 14th Wedding Anniversary and it is all of Grace. God has been so kind. And what helps me to treasure this time and seek to make the most of my relationship with my wife is realizing it is a temporary gift. I will face God one day and give account for every word, thought and action…I pray we love our families with the realization in mind. Let’s serve today in light of this.

BullHorn:

  • Memorial Day CSAUP including preparty Murph set for 5/27/19. Brentwood YMCA, Murph Preparty 5-6, Hero of the Day Workout 6-7, then Ruck Post-party.
  • RagDoll did a great job planning and leading our first ever F3Dads local event yesterday, May 19th, Sunday afternoon. It was an initially soggy Free event with kid-friendly 45 minute workout with fellowship time afterwards. F3Nolensville has a strong snack game and folks hung out for a longtime!
  • 2ndF opportunity Saturday for a brisket-fest. Check out Slack. 
  • NumbTucks will also be reading and leading a 3rdF discussion June 29th after the Forge on the Dude’s Guide to Manhood. You can check it out and buy it HERE

Stay on the Path…3D-out!

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Murph Sandwich @ TheForge

Pre-Party: YHC led Staples & eventually Old Hickory & Creeper got in on a Bearway to Heaven. YHC wanted to up the ante so led off and ended with 10 burpees. BearCrawl Slice of Bread…delicious.

16 PAX in attendance for the main event: Creeper, Kermit, Kermit’s FNG Art: AKA “PollyWog”, RagDoll, Staples, Swinger (2 in a row, well done!), Old Hickory, Nimbus, Numbtucks, ShowMe, Mickey, Mufasa, LMP, CheezWhiz, PlayBoy, & 3rd Degree (Q) got after it.

Warm-up/Disclaimer/Intro to F3 for newbies/BattlePlan:

  • ShowMe Lap
  • SSH IC x 10
  • SJ IC x 10
  • IW IC x 10
  • Tempo Merkins IC x 10
  • Tempo Squats IC x 10

Explained the concept for today: modified Murph. Great standard to measure fitness over time as it is done for best time. Lets Get it! I scared the PAX when I mentioned the routine and that it was done FOR TIME, but they thought I said 4 times….I could see why that would be scary!

Since the football field was locked (bummer!) we ran around the schools until 1 mile complete and ended at the elementary school pain ground for the rest of the Thang.

Thang:

Image result for murph

We ran against the clock with this one and had to be cut short in order to get in the end mile. We moseyed again around the high school and pond, ending back at the shovel flag for CoT.

No Mary, no time!

CoT/Numbers/Names/Christening of FNG

What we Learned:

  • Today’s workout is a CrossFit routine in honor of Lt. Mike Murphy (Commanding officer of Marcus Luttrell of Lone Survivor). He was a true HIM who led and served others at the cost of his own life.
  • Mufasa and Numbtucks (that I know of) got 90-100% of the reps done! Great job! This routine is a good marker to measure your progress every time you attempt it. Keep after it!
  • Awesome to have PollyWog join in on the fun today. He looks like Kermit’s older twin, but is named after a frog’s offspring…you figure that one out…
  • Swinger posted twice in a row and is staying after it. Keep it up!
  • I’m thankful for NumbTucks, Nimbus and Mickey pacing me and talking to me throughout the day. Sorry if I was sucking wind too hard to talk much. That’s what coffeeteria is for! 🙂 Seriously, thanks for pursuing me and pacing me and sharpening me. I need you guys…
  • YHC shared a quote from another man who gave his life in service to others: Jim Elliot. “He is no fool who gives what he cannot keep, to gain what he cannot lose.”  If you want more info, to discuss or debate, hit me up and let’s get some coffee or happy-hour to discuss further…

Post Party: 6 pax got in on a BearBrawl Suicide: 2, 3 and 4 parking space widths. Nimbus, YHC, RagDoll, CheezWhiz, (ShowMe and LMP? I think?) This was the bottom slice of BearCrawl bread that completes the Murph Sandwich. I got my fill! And yet I’m hungry for more…

BullHorn:

  • Memorial Day CSAUP including preparty Murph set for 5/27/19. Brentwood YMCA, Preparty, Hero of the Day Workout 6-7, then Ruck Post-party.
  • RagDoll is planning our first ever F3Dads local event for May 19th, Sunday afternoon. Free event with kid-friendly 45 minute workout with fellowship time afterwards. Message RagDoll for more info.
  • 3rdF going on currently with a Creeper hosted devotional short daily reading and discussion on the Bible.com app. Check it out! HERE
  • NumbTucks will also be reading and leading a 3rdF discussion June 29th after the Forge on the Dude’s Guide to Manhood. You can check it out and buy it HERE
  • Upcoming 2ndF Brisket Smoke and Sampling at NumbTucks in the works. Details on the Slack channel.
  • Has it been a while since you posted? (MuRSA, Pocahontas, Sprinkles, Cooter, AuntBea, Aby, A-Bomb, MallCop, Bernie, SnowBall, Jinxy Cat, Gilligan, Quickie, Lovie, BeerGoggles, VonTrapp, Udder, NedRyerson) NOW IS THE PERFECT TIME to get back in this. Catch up on what you missed in backblasts HERE 

Stay on the Path…3D-out!

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Foundational VQ @ DEFIANT

GayLord Focker led the charge at Defiant today for the first time.

Pre-Party: YHC led NumbTucks & Staples in a Gauntlet Aftermath Flashback of burpees on the minute (actual 60 seconds). Creeper got 5 rounds. 10 rounds total, 10 x 10.

After a brief discussion in continuation of a Slack discourse re: nipple-chafing, we got to work…

robert de niro GIF

8 PAX in attendance for the Main Event: NumbTucks, Stats, Creeper, Barney Fievel, 3rd Degree (YHC), HushPuppy, Staples & Gaylord Focker (VQ)

Warm-up/Disclaimer/Review of Core Principles:

  • ShowMe Lap
  • SSH x 20 IC
  • LBAC x 20 IC
  • LBAC IR x 20 IC
  • MERKINS x 15 OYO
  • Good Mornings OYO

Core Principles:

F3 Workouts:
  • Are free of charge
  • Are open to all men
  • Are held outdoors, rain or shine, heat or cold
  • Are led by men who participate in the workout in a rotating fashion, with no training or certification necessary
  • End with a Circle of Trust

Mosey to back of school and while running, Q spotted a Cataquack near Pink Pkwy and called out quietly as to not attract the attn. of said monster: DUCKWALKS

Welcome to the Super Mario Kart Super Circuit!
mario kart GIF
Mario and Luigi decided to have some Brotherly competition
4 obstacles
Banana Canyon – Burbees
Red Shell Beach – LBCs
Enter Bowser’s Land – Iron Mike’s
Exit Bowser’s Land – Iron mikes
MoT
Curves – bear crawls
Straights – scuttlebugs (Legs-first Crab Walk)
2 laps
1st – 5 reps each obstacle
2nd – 10 reps and change straights to lunge walks
Team Mario wins!!!

mario kart GIF

Thang.2:

Lava island
Alternate Al Gores and 5 pull ups when the lava strikes to get across the island x 3
Duck walk off the island

Mosey back to lot for:

A few minutes of Mary:

  • Freddie Mercuries x 20 IC
  • FLUTTER (not to be confused with scissor) Kix x 25 IC

Numbers/Names/CoT

What we Learned:

  • GayLord kept his goal of wanting to Q before he and his wife started Grad school (class is today!) Great job bud.
  • Keep GayLord’s mom and their family’s suffering in your Thoughts and Prayers with her deteriorating memory and forced retirement
  • Barney’s coworker Sue with husband recently Dx with Colon Cancer
  • GLF encouraged us with the following: “The Lord himself goes before you and will be with you; he will never leave you nor forsake you. Do not be afraid; do not be discouraged.”
    ‭‭Deuteronomy‬ ‭31:8‬ ‭NIV‬‬

Post Party: YHC led a few brave adventurers in a new move: Dwarfkins…Dwarf-kick, then a Merkin, then kick to the other side and Merkin = 1. We did 10.

the lord of the rings dwarf GIF

BullHorn:

  • The Gauntlet was everything we hoped for. Shirt purchasing rights for participants pending. Stay Tuned.
  • RagDoll is planning our first ever F3Dads local event for May 19th, Sunday afternoon. Free event with kid-friendly 45 minute workout with fellowship time afterwards. Message RagDoll for more info.
  • Memorial Day CSAUP including preparty Murph set for 5/27/19. Brentwood YMCA, Preparty, Hero of the Day Workout 6-7, then Ruck Post-party.
  • Make sure to sign up for Q slots for F3 Nolensville’s 4 AOs on F3nashville.com under Q Sign up (created a link in this sentence) or I will gladly take them all!

Stay on the Path…3D-out!

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The Heart of DEFIANT

Pre-Party: YHC led Typo+ in a 5 Pull-up, 7 Merkin and 9 Iron Mikes (each side = 1) on the minute x 10 rounds routine. Warmed up!

black and white heart GIF

5 PAX in attendance: Typo+, NumbTucks, Altidore, Old Hickory, & 3rd Degree (QiC)

Warm-up/Disclaimer:

  • ShowMe Lap
  • SSH IC x 25
  • IW IC x 15
  • Inchworm stretch Merkins OYO x 8
  • WMH
  • GM

Thang.1:

Mosey to back of school and while running a lap around the “heart” YHC explained the concept for today: split into 2 groups (one with 3) and while P1 does AMRAP of the called exercise, P2/P3 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: Turkish Get-ups

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

black and white heart GIF

Thang.2:

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: 10 Merkins then AYG Sprint, Round 4: 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

Finished off the PAX with a brief review of HEART with 5 reps of each exercise in the acronym.

valentines day heart GIF by Geek & Sundry

Mosey back to center of the heart for:

CoT/Numbers/Names

What we Learned:

  • LMP Brass knuckling Numbtucks’ forearm Saturday may have helped…
  • Altidore has grit…stayed after it all morning.
  • YHC shared from a couple inspirational sources recently…SpiderMan may get knocked down, but he always gets back up.
  • More importantly, Jesus encouraged his fearful disciples by saying, “Take Heart, don’t fear…”
  • This Saturday, you might feel at the end of your endurance or strength, you might get knocked down physically, mentally or emotionally, but GET BACK UP! Take Heart…Enter the GAUNTLET and be reforged into something greater.

BullHorn:

  • The Gauntlet is coming this Saturday, 5/4/19 F3Nolensville’s first CSAUP event. Today was in prep for that…it will be 2.5-3 hours, ~8 miles, 5 AOs, endless memories and EPIC MumbleChatter…Are you in?
  • Memorial Day CSAUP including preparty Murph set for 5/27/19. Brentwood YMCA, Preparty, Hero of the Day Workout 6-7, then Ruck Post-party.
  • RagDoll is planning our first ever F3Dads local event for May 19th, Sunday afternoon. Free event with kid-friendly 45 minute workout with fellowship time afterwards. Message RagDoll for more info..
  • Make sure to sign up for Q slots for F3 Nolensville’s 4 AOs on F3nashville.com under Q Sign up (created a link in this sentence) or I will gladly take them all!

Stay on the Path…3D-out!

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DEFIANT Murph

Conditions: About 45 degrees. Crisp and clear. Insomnia for Kermit and YHC led to early posting and ready for battle mindsets. Perfect for this morning’s routine. We are continuing to prepare for The GAUNTLET and Memorial Day CSAUPs.

Pre-Party: YHC led Kermit & Creeper in a Bearway to Heaven. Great job HIMs who are breaking PRs in the process!

7 PAX in attendance: Kermit (Prevac), Wolverine, Nacho, Creeper, Typo+, PlayBoy, & 3rd Degree (Q) got after it.

Warm-up/BattlePlan:

  • ShowMe Lap
  • SSH IC x 5
  • SJ IC x 5
  • IW IC x 5

Explained the concept for today: straight or modified Murph. Great standard to measure fitness over time as it is done for best time. Lets Get it!

Thang:

Image result for murph

A few minutes of Mary:

  • Flutters x 15 IC
  • One-legged APD x 5 IC each side
  • Tempo Supermen IC x 10
  • BirdDogs IC x 10 (each side 1)

CoT/Numbers/Names

What we Learned:

  • Today’s workout is a CrossFit routine in honor of Lt. Mike Murphy (Commanding officer of Marcus Luttrell of Lone Survivor). He was a true HIM who led and served others to the sacrifice of himself.
  • Nacho & Wolverine love superheros and debating which is best and who likes whom…perfect fit for F3Nolensville.
  • PlayBoy is clairvoyant and knew he was about to get called out and posted this morning in response…
  • The MEDIC was needed all the way around the school, but needed it’s own medic, and my phone’s speaker is a poor substitute.
  • YHC shared from an excellent sermon from church heard yesterday that if you are a Christian you should live without fear. Jesus’ first words after the resurrection recorded are to two women running back to the disciples to report what the angel told them at the empty tomb and He tells them “Greetings! Do not be afraid” What a gracious response from the risen savior, knowing their hearts and speaking to them personally…don’t fear. Live as men of courage. If you want more info, to discuss or debate, hit me up and let’s get some coffee or happy-hour to discuss further…

Post Party: Creeper picked his number #17, so we both did 17 HRCs.

BullHorn:

  • The Gauntlet is coming! 5/4/19 F3Nolensville’s first CSAUP event. Today was in prep for that…it will be 2.5-3 hours, ~8 miles, 5 AOs, endless memories…
  • Memorial Day CSAUP including preparty Murph set for 5/27/19. Brentwood YMCA, Preparty, Hero of the Day Workout 6-7, then Ruck Post-party.
  • RagDoll is planning F3Dads local event for May 19th and F3Franklin is hosting one this upcoming SUNDAY April 28th as well. Sunday afternoons. Free event with kid-friendly 45 minute workout with snacks and drinks afterward. Message 3D and RagDoll for more info..
  • Very excited to have had 2 V(co)Qs last week with Sterno/Scrooge Thursday and YHC/Staples  Saturday. Way to lead men! That’s what F3 is all about…
  • Make sure to sign up for Q slots for F3 Nolensville’s 4 AOs on F3nashville.com under Q Sign up (created a link in this sentence) or I will gladly take them all!
  • Has it been a while since you posted? (MuRSA, Pocahontas, Sprinkles, Cooter, AuntBea, Aby, A-Bomb, MallCop, Bernie, SnowBall, Jinxy Cat, HotNReady, Gilligan, Quickie, Lovie, BeerGoggles, VonTrapp, Udder, NedRyerson) NOW IS THE PERFECT TIME to get back in this. Catch up on what you missed in backblasts HERE 

Stay on the Path…3D-out!

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Staples VQ @ TheForge 4/20/19

7 PAX PREPartied for GAUNTLET: 3rd Degree, Staples, Sterno (QiC), Altidore, Stats, Typo+ & Nimbus.

Mosey around school for all sorts of madness. Trump Burpees, Farmer Carries, Barishnakov squats, Underdoggies, Merkins, Burpees, UpsideDown Kingdom Runs…work was done, fun was had and attitudes were adjusted. 45 min. flies!

6 o’clock is upon us, let’s go!

10 PAX in attendance: Wolverine, Nimbus 1500, Stats, Sterno, Ragoll, LittleMissPiggy, Altidore, Typo+, Staples (VcoQ), & 3D(YHC, coQiC)

Warm-up/Disclaimer (Staples on Q):

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

To the Field!!!
Partner up. Grab a tennis ball from Staples Vacation Bible School knapsack and get on the line. P1 throws the ball across the field and P2 goes and gets it with called MoT while P1 AMRAPs the exercise called. When P2 reaches the ball, mosey back to endzone to meet up with P1. Then flapjack. Rounds included: Skanks and Merkin, DuckWalk and WWIs, Sprint and American Hammers, lunge-walk and squats. Maybe there was another round too…Oh well. Should have been there.

RING OF FIRE!

Pax circle around the Knights logo at the 50 and shoulder to shoulder held highPlank. One by one, pax bear crawl around the circle back to their place. Almost resembled Duck, Duck, Goose. Lots of MC about playing with Staples’ balls. Priceless. Also…Wolverine and Nimbus resemble gorillas when crawling sideways…and FAST.

Great job Staples! Then the reigns were handed off to 3D and things went a little sideways…all spontaneous ideas. Some were keepers…some were…interesting.

Bleacher Work:

Pax split into 2 groups of 5, on each end of the bleachers (where no middle hand rail would rack you) and in line crawl-bear up the stairs to the top, then mosey back to the bottom and HP/Al Gore for the 6.

Then a race of sorts where Teammates RiverDance the bottom bleacher seat while one at a time pax race to the underside and perform 10 pull-ups, then rejoin their team. Proceed through team until all have performed pull-ups. Basically a tie.

Enough of that…let’s head to the track.

BURPEE BEAST MILE (modified)

10 Burpees, run 400m, 10 Burpees x 4 with some Ab work thrown in, including 30 LBCs, 15 WWIs. Nice way to get 80 Burpees and 1 mile in, then some!

Next!

We just had to take advantage of the Hurdles on the field, so:

Hurdle Curls x 30. Then some Boxing Sequences including:

  • 4 jabs, then side-step duck under hurdle, R&R x 10.
  • 4 UpperCuts then step over hurdle R&R x 10,
  • Jab-Hook then side step behind and around to opposite side. R&R x 10.
  • High kick-Low kick then alternate stance and R&R x 10.

Finally, Line up the 10 hurdles and bear crawl through the tunnel. 3 burpee penalty for any knocking into the hurdles. If Sterno hadn’t been trying, we would have done better. 6 penalties. Oh Well, everyone did 18 penalty burpees.

Then we lined back up and crawl-beared through the tunnel. Pax didn’t know the penalty this time, and we racked up a whopping 10 penalties. Pax lined up and had to sprint 10 yds per penalty, so we sprinted 100yds.

TIME CALLED.

CoT/Numbers/Names

Sterno 9th man. Married, 2 kids, all beautiful apparently. Owns a catering business. All around good dude.

Spoke to the Pax about the freedom that comes through a right relationship with the Sky-Q. It’s what this weekend’s holiday is all about. When Jesus yelled out “It is finished”, it wasn’t a cry of defeat, or relief that suffering was ending, but a victory cry declaring that his Mission was complete, complete forgiveness is possible and available now through His finished work! Now we can live in light of that. Enjoy the holiday!

What we Learned:

  • Sterno will adjust some attitudes…
  • Thanks to LMP for Coffee!!! (Thanks Sterno and Altidore for the buds)
  • Cerveza Salute is a cool tradition, but funny that it occurs on high-school property.
  • Staples is cool under pressure…Uh, guys?! Cops are rolling up…
  • Altidore may need bail money. Hit him up on Venmo…
  • Sterno will forever rename our CSA(not)UP Guillotine, which is unfortunate, because Altidore relied on this when informing the tattoo artists what he wanted.
  • Welcome FNG “DickTat”

BullHorn:

  • The Gauntlet is coming! 5/4/19 F3Nolensville’s first CSAUP event. Today was in prep for that…it will be 2.5-3 hours, ~8 miles, 5 AOs, endless memories…we will be getting ready over the next month with 45 minute (extended) PREParties before the Forge on Saturdays. Sterno is on this week. Lace up your sneakers for a field trip…
  • RagDoll is planning F3Dads local event for May 19th and F3Franklin is hosting one April 28th (Next Sunday, 3pm, Pinkerton Park) as well. Sunday afternoons. Free event with kid-friendly 45 minute workout with snacks and drinks afterward.
  • Very excited to have had 2 V(co)Qs with Sterno/Scrooge Thursday and 3D/Staples today. Thanks for coming out in support fellas! The mission of F3 is to reinvigorate male community leadership through the planting and serving of mens workout groups. The mission is being fulfilled!

Thanks for stepping up today Staples and all for following my spontaneous lead today,

3D-out!

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Beary Fun Hill Work with 3D @ BrokenWheel

Multiple PAX went and PP’d on the Playground and Bridge: 3rd Degree, Staples, Kermit, Altidore, Creeper, and eventually Typo+ & Nimbus. Strong showing of 7!

Max Pull-ups at the PainGround then partner helps Pax get 3 more negatives or slight assist. Keep track and push your limits! Mosey to the bridge where Typo+ joined us during the Mosey to Bear Crawl and Crawl Bear the Bridge. Nimbus joined me at the finish line and then started off with little/no rest halfway to complete the bridge. Strong work!

5:30 is upon us, let’s go!

14 PAX: Sterno, Nimbus 1500, HushPuppy, Creeper, Altidore, Mufasa, Kermit, Show Me, Mic Drop, Typo+, Staples, Netflix, FNG “Mickey” & 3D(QIC)

Warm-up/Disclaimer:

  • Jog around parking lot x 1 (then circle up)
  • SSH IC x 10
  • SJ IC x 10
  • IW IC x 10
  • Tempo Squat IC x 10
  • Tempo Merkins IC x 10
  • Inchworm stretch Merkins OYO x 10

Along the way:
Speed bump 1: 5 Balls to Wall
Speed bump 2: 30 Merkins

THE mini-HILL: (Creekside from MillCreek)
Partner Carry up the hill until Cedar Brook Ln crosses. FlapJack as often as needed to make it up. ~500ft or 1.66 football fields for those keeping track at home. Oh yeah, and it’s UPHILL. Plank and wait for the 6.

DEADEND HILL: (Cedar Brook Ln)

Alternate Wheelbarrow carry and bear crawls as needed. Flapjack as needed to make it up the hill. LBC to the 6. ~400ft or 1.33 football fields for those keeping track at home. Oh yeah, and it’s UPHILL. FNG and Nimbus killed this together. Good work!

The way back:
Time to start moseying back to the park, but first, let’s bear crawl down the hill on Creekside. Freddie Mercury for the 6. That was fun!

panda rolling GIF

Along the way:
Speed bump 1: Plank and Wait
Speed bump 2: Step up and Knee to Elbow for the 6s

Back at the park…

BearCrawl Sled work 80 ft each partner x 2

To the Lot…

Minute of Mary (MoM): 

Plank Progression with 3x Hip Dips each side

CoT/Numbers/Names/Christening of FNG

We forgot to do 9th man. We did Christen and welcome Sponsor Nimbus’ FNG Blake who does Ultras, wife works for Disney Planning….Ultra > MicUltra > Mickey. Welcome Mickey!

What we Learned:

  • Way to rep F3Nolensville at WarpathXI Sterno!
  • Thanks to Kermit for Coffee!!! So cool to hang out with other guys for an extended time of fellowship.
  • ShowMe MC is so good.
  • Nimbus loves a good crawl…
  • Missing OGs Tebow, Barney, NumbTucks…the list goes on…
  • Discussed what F3 means and spoke to the PAX about why Christians celebrate this week and Good Friday/Easter especially.

Post Party: YHC led us in Sunrise Sampler of 16 DIDs and Jumps.

BullHorn:

  • The Gauntlet is coming! 5/4/19 F3Nolensville’s first CSAUP event. Today was in prep for that…it will be 2.5-3 hours, ~8 miles, 5 AOs, endless memories…we will be getting ready over the next month with 45 minute (extended) PREParties before the Forge on Saturdays. Sterno is on this week. Lace up your sneakers for a field trip…
  • RagDoll is planning F3Dads local event for May 19th and F3Franklin is hosting one April 28th as well. Sunday afternoons. Free event with kid-friendly 45 minute workout with snacks and drinks afterward.
  • Very excited to have 2 V(co)Qs coming up with Sterno/Scrooge Thursday and Kermit/Staples  Saturday. Come out in support fellas!

Thanks for following my lead today,

3D-out!

Posted on

Baker’s Dozen @ TITAN

13 PAX Present at the inspiring Parthenon for a guest-Q by YHC today.

PAX: Porcelain, Cub Cadet, Vector, CrawlSpace, BadBoy, CrabLegs, Hi-Viz, Brother-at-Law, HarveyUpdyke, DFrost, Hot Route, CCR, & 3rdDegree (QiC)

Warm-Up/Disclaimer:

Burpee Beast Mile: 1 mile jaunt around the park with interspersed bursts of 10 burpee speedbumps. 50 Burpees, 1 mile jog, ~10 minutes. Good start to the workout! Disclaimer given mid way…glad no one got hurt…yet!

Circle up around Nessy after our last round of suffragette burpees and the final mosey for:

CoP:

  • SSH x 10 IC
  • SJ x 10 IC
  • IW x 10 IC
  • Demo and 3x of the following upcoming exercises:
  • Yurpees (Nolensville original), HRC (Hand-Release Clerkins (Clap-Merkins)) Aka Hilary Rodham Clintons, Floating Starfish

The Thang(s) 

Crawl-Bear 7s: Yurpees at bottom (Burpee with clap merkin and 2 tuck-jumps instead of jump at end), Crawl-Bear up 3 small sets of stairs to wide middle landing, Floating Starfish (each side = 1/2) at the top then mosey down stairs (Plank and wait for the 6 at the bottom when finished),  strong work men!
Mosey to the North side parking lot for:
Democratic National Convention! (exicon approval pending)
This is a routine consisting of HRCs, Obamas, Bernie Sanders (aka Politician BackPedal), Al Gore and, I made up on the spot, citizen-statesman sprint (forward, AYG sprints)
Meant to do this as a lap around the lot, but the 44th president killed that idea…We made it through Obama one end to the other after a 10x HRC start and a midterm Al Gore recovery speedbump. Ended with 2 Bernies and 2 Citizen-Statesmen
Whew!!
Mosey to John Thomas Statue on SW side of Parthenon for:
3 Minutes of Mary:
Exercises:
  • 30 seconds Al Gore
  • Flutter Kicks x 25 IC
  • Supermen x 15 IC
  • Freddie Mercuries x 25 IC
Mosey and circle up around Old Glory Shovel Flag for:
CoT, Countorama, NameoRama
BullHorn/NMMoleskine
  • F3Franklin Hosts WarpathXI this Saturday 4/13/19 5am @ “Armada” AO location (Pinkerton Park) launch site. 5.5 hours of Fun (~10 miles, with 7 AOs interspersed. JUST SAY YES!) Let Torch from F3Franklin know if you’re planning to come.
  • F3Nolensville Hosts our first CSAUP 5/4/19 “The Gauntlet” Starting and ending at The Forge AO (Nolensville High Football Field) launch at 5am. ~8 miles, 5 AOs ~2.5 hours. Come support this inaugural event!
  • F3Nashville to launch EastSide AO soon. BaL with more info.
  • Ended with BoM and reminder that we should be grateful for all the gifts we have: beautiful sunrise, Spring Weather, Brothers in Shield-Lock with us. Shout-Out to SkyQ for help in being the men we are called to be: men of conviction, character, servant-leaders in all the various roles we are in: father, husband, employer/ee, brother, son, friend. Let’s go!

HIMs gathered for coffeeteria @ 3 Bros for LDP led by Porcelain.

3D- out!
Posted on

Focus on Form @ BrokenWheel

Pre-Party: YHC led a Bearcrawl/Crawlbear Bridge Brigade with Altidore, Staples and Kermit. Stats and Typo+ pulled a “Creeper” and were BCing when YHC was CBing back to start but they finished strong. Good work men!

Today’s Theme: Ripped straight from the Bb of our friend Funyuns back in Summer of 2018, as well as my love of Ron Swanson, here was my Q:

serious parks and recreation GIF

“Poor Form is cheating ourselves and not getting better when we choose to half-ass our exercises. With that in mind, YHC wanted the PAX to focus  on proper form. We partnered up for accountability. Oh yeah, form always tends to break when tired, so we did a lot of exercises in between sets.” – Funyuns

ron swanson GIF

13 PAX in attendance: Kermit, Staples, Wolverine, Sterno, RoadRash, Inspector Gadget, Altidore, Stats, ShowMe, Tebow, MicDrop, Typo+ & 3rd Degree (Q, YHC) got after it.

Warm-up/Disclaimer:

  • Jog around parking lot x 1 (then circle up)
  • SSH IC x 10
  • SJ IC x 10
  • IW IC x 10
  • Tempo Squat IC x 10
  • GM OYO
  • WM OYO

Explained the concept for today: FOCUS ON FORM. We need to sharpen each other as well as hold ourselves accountable to do things the right way. We cheat ourselves and lie to others when we hurry up and sacrifice form for speed.

Thang:

Partner up!

P1 AMRAP merkins (elbows locked at top, upper arms break parallel at bottom, head up) for 1 minute while P2 checks form and corrects as needed (PRN). Flap jack

5 burpees and Sprint the parking lot x 2

P1 AMRAP WWIIs (hands locked behind head, shoulders touch ground, chest to knees) for 1 min, P2 checks form and holds feet PRN. Flap jack

5 burpees and Sprint the parking lot x 2

P1 AMRAP squats (Upper legs break or = parallel at bottom, legs locked at top, hands can do whatever), P2 checks form. Flap jack

5 burpees and Sprint the parking lot x 2. Mosey to the Pain Ground

P1 AMRAP pull-ups (palms out, at down arms extended, pull up with chin above bar) for 1 minute, P2 checks form and encourages more reps. Flap jack

1 minute of barrier wall side crawl with up (3 irkins) and down (6 MCs) called at random by Q

Mosey back to parking lot

5 burpees and Sprint the parking lot x 2

P1 AMRAP flutter kicks (toes pointed up, legs straight, 6 inches above ground, hands not under butt), for 1 minute. P2 checks form. Flap jack

5 burpees and Sprint the parking lot x 2

P1 AMRAP American Hammers (on 6, legs bent, feet crossed, 6 inches above ground, hands holding hammer and touching ground side to side), for 1 minute. P2 checks form. Flap jack

Sprint the Lot x 4th sprint AYG

Minutes of Mary (MoM): 

Using our refined form, we did Flutter Kix IC x 25 then 5 WWIIs and finished with AHs IC x 25. Feel the burn!

CoT/Numbers/Names

Tebow was the 9th man and shared about family (wife and 2 yo son), profession (Civil Eng.), born in Mississippi (yes, I still say it like in elementary school to spell it) and he has been married for 8 years. We’re thankful to have you bro!

What we Learned:

  • Today’s workout is meant to push us to hold ourselves and each other accountable to watch our form and not to fear others’ opinions more than we want to do what’s right. Listen to your conscience and follow accordingly, even when it’s hard or unpopular. And if/when you bring a correction to your brother (or anyone), check your heart and see if what you are about to say is to build them up, or tear them down and crawl over them (Ephesians 4:29)
  • Thanks to Micdrop, Kermit & Tebow for Coffee!!! So cool to hang out with other guys for an extended time of fellowship.
  • Great to have newer PAX like RoadRash and Wolverine keep showing up and working hard. Let’s keep thinking of others we can invite to come get sharpened. #GiveItAway

Post Party: YHC led us in 7 Yurpees, strong finish!

BullHorn:

  • The Gauntlet is coming! 5/4/19 F3Nolensville’s first CSAUP event. Today was in prep for that…2.5-3 hours, ~8 miles, 5 AOs, endless memories…we will be getting ready over the next month with 45 minute (extended) PREParties before the Forge on Saturdays. YHC is on this week. Lace up your sneakers for a field trip…
  • Warpath is returning April 13. Sterno is geeking out! WarHalf would be similar to what is planned for The Gauntlet if you want a preview…5am start at Armada in Franklin.
  • RagDoll is planning F3Dads local event and F3Franklin is hosting one April 28th as well. Free event with kid-friendly 45 minute workout with snacks and drinks afterward.
  • Make sure to sign up for Q slots for F3 Nolensville on F3Nashville.com under Q Sign up (created a link in this sentence) or I will gladly take them all! DEFIANT has been added now.

3D-out!

drunk ron swanson GIF by Cheezburger