Author: 3rd Degree

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Man-Making Murph @ ThePound

Conditions: About 48 degrees. Gloom is in full effect. Perfect for this morning’s routine.

Pre-Party: YHC led Kermit & Stats in a Bearway to Heaven with the actual artists who wrote the song serenading us from Stats’ vehicle’s speakers. Nice touch! WaterBoy (Franklin PAX) joined up for some burpees at the finish line with YHC. Great job HIMs who are breaking PRs in the process! When I encouraged Stats and Kermit to get in their Burpees and crawl now because there wouldn’t be during the THANG, Stats got a little concerned about what was coming….

11 PAX in attendance: (unfortunately there were some casualties to WhiskeyKnee that couldn’t make it in today due to recent beat-downs (RoadRash & Barney)) However, Kermit, WaterBoy, Sterno, RagDoll, Inspector Gadget, Nimbus 1500, Stats, ShowMe, Tebow, OldHickory & 3rd Degree (Q) got after it.

Warm-up/Disclaimer:

  • Jog around parking lot x 1 (then circle up) (ShowMe Lap)
  • SSH IC x 5
  • SJ IC x 6
  • Tempo Squats IC x 7
  • GM OYO

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

Thang:

Partner up! All PAX chose the 1/2 mile lap and division of exercises accordingly x 4. Battle-buddies will pace and push each other to complete the:

Image result for murph

No Mary since no time! 

CoT/Numbers/Names

Inspector Gadget was the 9th man and shared about family (wife and 3 kids), profession (Metro Detective), has lived in Nashville 19 years and married for 18.

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.
  • Thanks to Kermit & Tebow for Coffee!!! So cool to hang out with 9 other guys for an extended time of fellowship.
  • Arms got super pumped between laps…The Murph is no joke.
  • Don’t eat burgers and onion rings the night before a Murph. Lesson learned Nimbus!
  • The MEDIC was needed all the way around the track, but was a comfort at the pain-station.
  • YHC shared from Hebrews 13 that we are not to be controlled by love for money, but to be content with what we have because God promises to always be with his people. We don’t have to fear man, what can he do to me? We are stewards of our lives and resources from Him and will give account to Him for how we used them. I encouraged folks to make sure they are right with their Maker, because every other relationships is affected by this primary one. Also, let’s live today knowing that at any time our last day may come. 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: Stats led us in 10 Yurpees, strong finish! ShowMe was especially appreciative.

BullHorn:

  • F3 Nolensville will launch our 4th AO, DEFIANT, this upcoming 3/25/19 (Monday) at Nolensville Elementary 5:30-6:15. Bootcamp style workouts. (one more step to becoming our own region)
  • 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…
  • 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…
  • RagDoll is planning F3Dads local event and F3Franklin is hosting one soon as well.
  • ThirdThursday lunch (2ndF) will be TODAY at 11:30– ~1pm at Los Cabos in Nolensville
  • 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!

See you Saturday for Coach NumbTuck’s glorious return…3D-out!

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BEARing with Me @ BrokenWheel

polar bear GIF

Conditions: About 30 degrees and FROSTY. Polar Bear Playground weather…Beautifully clear sky with constellations on display and a nearly full-moon. Gorgeous…

Pre-Party: YHC led Kermit in a classic Bear-Crawl and Crawl-Bear over the Bridge. I timed the crawls and brought the timing up later to a couple PAX who sought to break the sound barrier in an attempt to beat the time…

13 PAX in attendance: Kermit, Inspector Gadget, Nimbus 1500, Stats, Altidore, RoadRash, Sterno, Scrooge, Tebow, Barney Fievel, Gaylord Focker, Netflix & 3rd Degree (Q)

Warm-up/Disclaimer:

  • Jog around parking lot x 1 (then circle up) (ShowMe Lap)
  • SSH IC x 50
  • Goofballs IC x 50
  • Tempo Merkins IC x 15
  • Tempo Squats IC x 15
  • Tony Horton/Michael Phelps stretch OYO
  • GM OYO

Explained the concept for today: I had planned a completely different workout, but the frost killed it. Another time then…ADAPT AND OVERCOME! What follows was the sadistic spontaneity that sprung from my mind:

The Thang(s) 

Bearway to Heaven: Bear crawl and then crawl-bear sprint the parking lot lines (every 2 lines = 1 station) with Burpee Speedbumps at every station (10, 8, 6, 4, 2) all set to the 8:16 minutes:seconds of Stairway to Heaven. It rocked! Some lucky PAX were able to finish with a 10 burpee buy-out since they had time to spare. YOU TRY IT! All Pax gave max effort. HIM Inspector Gadget gave up his time to get some gloves for newer PAX RoadRash. Well done…

Then…

Dancing Bear Pyramid: PAX perform 1 Merkin and then recover to perform 1 Dancing Bear (Andean Bear from Nashville Zoo on news…basically a jump squat and OHP). R&R going up in reps of each of 1:1 ration until at 10 & 10. Then back down the other side of the pyramid back to 1 each.

Then…

EmBEARassing Partner-Carry Variations: Piggy Back & Wheel Barrow the parking lot and flapjack with partner for the return. Apparently, some PAX are very comfortable with each other. Others get tongue-tied and cuss at each other on accident…SHOTS FIRED, #4thF

In between sets Nimbus wanted to pulse-plank, and we accommodated his request to Van Halen BG music. J-los were thrown in for good measure.

Lastly…

It’s kinda my thing and we have to show our newbie RoadRash what F3Nolensville is all about… Bear crawl and Crawl-Bear the bridge (3 squat bonus for any stoppage)…Time was called due to YHC poor time management while some PAX were modifying or finishing the crawl-bear…Cobains…

CoT/Numbers/Names/ShoutOut

Stats was the 9th man AGAIN, so Scrooge took the plunge and shared about family (wife and 3 kids under 6), church attendance (with Sterno in Brentwood) & hometown/college UT Martin (wide receiver with a PR of 4.5 40yd dash time), he plans to Q and smoke us all with football drills…stay tuned…

What we Learned:

  • Thanks to Tebow/Nimbus for Coffee!!! Rifle Coffee, MudRuck, hair on the chest kind of coffee! Please let the PAX know how and when to donate for supplies PRN.
  • The MEDIC needed its own MEDIC & Nimbus was happy to accommodate. There were songs about Jumping, Toad-sucking and Country boys surviving…Inspiring…
  • Glad to see RoadRash come out and push hard! He said it sucked worse than the first time. Thanks bud…welcome to F3Nolensville. (was that a second Merlot Splash?)
  • Netflix was lured from the FartSak by <32* temps. He loves that toboggan hat, and so do we…
  • Barney and Nimbus crawled the bridge and sought to break records like: video zoo GIF
  • I’m glad to know and be sharpened by each of you. Thanks for BEARing with me. Keep posting!
  • I love bears…the end.

Post Party: 15 HRCs, a BEAR of a woman & a strong finish to the morning!

6 PAX stuck around for coffeeteria. (Kermit, Barney, Tebow, Nimbus, Gaylord & YHC)

BullHorn:

  • F3 Nolensville will launch our 4th AO, DEFIANT, on 3/25/19 (next Monday) at Nolensville Elementary 5:30-6:15 Bootcamp style workouts. (one more step to becoming our own region)
  • 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!
  • The Gauntlet is coming! 5/4/19 F3Nolensville’s first CSAUP event. 2.5-3 hours, ~8 miles, 5 AOs, endless memories…JUST SAY YES!
  • ThirdThursday lunch (2ndF) will be this Thursday starting at 11:30 at Los Cabos (new Mexican restaurant in new buildings off Nolensville Road and Clovercroft/Rocky Fork Rds.) See you there!

3D-out!

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Soopa-Koopa @ ThePound 3/14/19

Image result for gif koopa

Conditions: About 67 degrees and WINDY. Gloom is in full effect with spring forward.

Pre-Party: YHC led Kermit & Creeper (arrived after round 2, classic!) for 10 burpees on the minute for 10 minutes. I think Stats also joined in around round 6 or 7, but the fog of war was pretty thick and I am not really sure…Hate those during, but love them afterwards…

13 PAX in attendance: Kermit, HushPuppy, Creeper, Inspector Gadget, Nimbus 1075.5, Stats, ShowMe, RoadRash, HotNReady, Typo+, MicDrop, OldHickory & 3rd Degree (Q)

Warm-up/Disclaimer:

  • Jog around parking lot x 1 (then circle up) (ShowMe Lap)
  • SSH IC x 10
  • SJ IC x 10
  • GM OYO
  • Quad Stretch OYO

Explained the concept for today: modified Cooper Routine (origianlly 1/4 mile track lap with burpees, merkins and squats after each lap) with Mario and Boston, MA accent twist…the Soopa-Koopa.

Thang: Soopa-Koopa:

Partner up! You and your teammate will pace and push each other to complete one 1/3 mi. lap, then the following exercises in succession. Then Rinse and Repeat but decrease number of reps of each exercise by one each every lap (unless you’re Kermit in the Fog of War who did 10 of everything, every lap). Start with 10 of each after first lap.

Exercises were:

Pull-ups, Atomic Merkins & Floating Starfish (each side was 1/2)

YHC and partner Nimbus (T-claps brother for pushing me) were able to lead and complete down to the 4 reps lap but encouraged all PAX to attempt 10 reps of everything since time was wrapping up on the last lap. In all, we completed 2.33 miles (7 laps) and 55 reps of each exercise in the ~40 minutes we were allowed to use.

No Mary since no time! Pax had interspersed Ab work throughout the morning with atomic Merks and Floating Starfish…so no hard feelings

CoT/Numbers/Names

ShowMe was the 9th man and shared about family (wife and 3 sons), profession (pastor at Revive Church in Nolensville), hobbies (hunting, baseball coach)

What we Learned:

  • Thanks to Kermit for Coffee!!! Please let the PAX know how and when to donate for supplies PRN.
  • Math is Hard when you are in the heat of battle…
  • The MEDIC was needed all the way around the track, but was a comfort at the pain-station.
  • Glad to see RoadRash come out and push hard, even with a mid-routine bathroom break 🙂 And with a Merlot Splash! Thanks bud…welcome to F3Nolensville.
  • HotNReady & OldHickory have officially changed membership to Nolensville, welcome!
  • HushPuppy was lured from the FartSak by >60* temps and did great today! Welcome Back…
  • YHC shared how a proverb affected him recently and inspired the Q…The wounds of a friend are faithful, while profuse are the kisses of an enemy. I may have wounded you today with this routine, but the goal is for your good. I could have led you in AMRAP Good Mornings or a 15 minute pace jog and a sit-up or two, but which routine is going to push you to grow and get better? Surround yourself with true friends who will confront you when you’re wrong and care for you by correcting you instead of a bunch of yes men who would never confront you. 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: 14 Clurpees, strong finish!

Multiple PAX stuck around for coffeeteria.

BullHorn:

  • Recent Nolensville/Franklin Convergence was a huge success! T-Claps to the 13 PAX able to represent F3Nolensville! 29 total came.
  • F3 Nolensville will launch our 4th AO, DEFIANT, on 3/25/19 (Monday) at Nolensville Elementary 5:30-6:15 Bootcamp style workouts. (one more step to becoming our own region)
  • 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…
  • ThirdThursday lunch (2ndF) will be led by YHC next week. Deets forthcoming…

3D-out!

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Broken Pax @ BrokenWheel

awesome tommy boy GIF

Conditions: About 16 degrees and frosty. Gloom is in full effect to start but a beautifully clear and bright sunrise lit up the second half of the AO today. Glory on display…

Pre-Party: YHC led Kermit, Staples, Creeper, and Barney in a 6-7-8 routine of pull-ups (modify Underdoggies PRN), Merkins and Iron Mikes, respectively, on the minute (sort of) for 9 rounds. Thanks for waiting on me rolling in hot! Jambox already blaring…

11 PAX in attendance: Barney Fievel, Staples, Kermit, 3rd Degree (Q), Tebow, Creeper, Inspector Gadget, Nimbus 1075.5, Stats, Sterno & ShowMe

Warm-up/Disclaimer:

  • Jog around parking lot x 1 (then circle up) (Capri Lap for Sterno)
  • SSH IC x 10
  • IW IC x 15
  • GM OYO
  • WMH OYO

Theme for today is brokenness. Like the gif above, when their car gets destroyed, it’s all about perspective on how you handle it.

Also, I have loved some different concepts introduced by other Pax and wanted to incorporate them into the beat-down today..so here we go!

Thang 1: Ab and Upper-body Circuits (inspired by Tebow)

Split the PAX roughly in half and while one crew does exercises at the pain ground, the other head to the gazebo for some upper-body blasting. 3 minutes of AMRAP at each location then switch. The Medic (aka jambox) succumbed to the cold and passed out. Sorry gents, no tunes…MEDIC!!! (ala StarShip Troopers)

Exercises were:

8 T2B, 8 AH (each side 1/2), 8 Sweat-Angels (Painground)

8 Dips, Derk, One-legged Burps (Gazebo)

Thang 2: BrokenWheel Lap (adapted from Nimbus)

Partner up with someone you have never partnered with before, then proceed to one-legged hop for 15 hops, then stop and perform 3 Hillary Rodham Clintons (submitted to the Exicon) HRCs, then switch hopping leg and proceed to complete the 1/3 mile loop. Woof! Nimbus and ShowMe for the impressive win (although word has it that SM adapted and honored the former 1st lady since they are on a first-name-only-basis)

We tried a 10 count of a mix b/w American Hammer and Freddie Mercury, but since YHC couldn’t stay in the right position and added LBCs to the mix, we did 10. More work to do on that before full integration…

Thang 3: Partner-Carry Lap (adapted from Nimbus)

Just like it sounds. Switch carrying-partner PRN to complete the lap as a team. Barney and 3D took the pole-position. Sounds weird now that I type that out…

Those that finished lined up in a gauntlet of Plank positions to welcome in the 6 that sprinted to the finish…fine work gents!

Thang 4: Adapted Bridge-work (YHC’s favorite)

It’s kinda my thing…but with a twist. Crawl-Bear the bridge first and enjoy the beautiful sky…Layers were coming off…Nimbus with the win without stopping. Then mosey back to the far side of the bridge and finish strong with a bear-crawl to the pole.

no Mary since no time! Pax had interspersed Ab work throughout the morning waiting for the 6 and with Thang 1 today…so no hard feelings

CoT/Numbers/Names

Staples was the 9th man and testified that 2 years ago he was literally crippled by Rheumatoid Arthritis and now look at him…Inspiring! Medicine has its place…Another SoccerMom EH that has turned into a VETERAN. Strong work.

What we Learned:

  • T-Claps to the HIMs that were able to donate ~$350 that was used to buy supplies for Tusculum Elementary School refugee students. Special thanks to Sterno, Stats and Altidore for supply run and to NumbTucks for bringing the need to light. Keep finding 3rd F opportunities for us gentlemen!
  • Thanks to Tebow for Coffee!!! He is about to go skiing Saturday after the convergence, so back up coffee-providers unite! (Thanks Kermit in advance) Please let the PAX know how and when to donate for supplies PRN.
  • YHC shared how the world, and often ourselves, are broken and we have to carry on. But like the sunrise today, there is beauty and hope to behold. If you want more info, to discuss or debate, hit me up and let’s get some coffee or happy-hour to discuss further…
  • I miss TVG, MuRSA, HushPuppy, SnowBall and many other PAX that are MIA.
  • ShowMe admitted Tebow makes his butt sore. His words, not mine…

Remember! Nolensville / Franklin Convergence is this Saturday the 9th from 6-7:30am. The Forge will not meet this Saturday in light of this. Rendezvous at Nolensville Park to carpool to AO with cars rolling at 5:20-5:25. Come one, come all and rep 37135 as we partner with another local region.

3D-out!

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Tag-Team Takedown @ TheForge

11 PAX in Attendance:  Sterno, Typo+, Nimbus 1500, Kermit, MuRSA, Altidore, Stats, Barney Fievel, Gaylord Focker, Creeper & 3D (co-Qs)

I couldn’t convince Typo+ to join me sitting in his warm, dry, running car @ 5:45 for a pre-party with YHC doing 10 Slurpees (Sloppy, wet burpees) on the minute for 10 minutes, so I did them solo in his sideview mirror and Creeper in classic Creeper-fashion joined at about round 4 and completed the party. Much better than a solo post. Thanks Bruthurrrrr!

BG Music provided by Rush, Queen and Ozzy on my jambox under the dry hatchback of my car. Good times. Barney got in a round or two also.

6am, let’s do this!

HulkMania took over to warm us up and take the first 1/2 of the Q.

Warm-Up/Disclaimer:

  • Jog around parking lot x 1 (then circle up)
  • SSH IC x 20
  • LBACs Forward IC x 20
  • LBACs Reverse IC x 20
  • GM OYO
  • WMH OYO

The Thang(s) 

Tag-Team Routine: Mosey to the parking lot and partner-up for bear-crawl 3 parking spaces, 10 tag-team merkins, crawl-bear back. Then lunge walk, 10 Bro-burpees (high-ten at jump) lunge-walk back. R&R x 3.

Then mosey to the Middle-school for…

Battle Royale!

We split into 4 groups in 4 corners. 7:14:21:28 reps of Burpees, IC 4 count flutter-kicks, Merkins and then squats at the different corners in respective rep numbers. Complete reps and progress as teams. Different MOTs included lunge-walk, duck-walk, bear-crawl, huffy-bike, etc. Then go back down from 28:7.

That was 1/2 of the match then Creeper tagged me and Q was passed to 3D as the Ultimate Warrior:

YHC had noticed while huffy-biking around the lot that there was an unlocked section of fence and drainage overflow aka pond right next door…

Cage Match:

Pax were led to the cage and told to lunge walk through the pond to the other side. Water was up to our knees and ice-cold. Super-fun. Altidore was having so much fun that he dove into the water and came up spluttering a few extra Fs and was so excited and thankful for Q’s leadership that he wanted to tackle someone. At the other end we grabbed the cage on our 6s and did 25 IC 4 count toes to cage.

Then…

We couldn’t let Altidore have all the fun so Pax were led to bear-crawl the pond. Sterno was in his element: 

Then there was a flash-sale of hill crawl-bears. So we did x 4. Buy 3 get 1 free.

Mosey back toward parking lot but speed-bump of Bus Burpees. 5 Burpees on one end of the bus, squatting side step or karaoke to other side for 5 WWIs. R&R for 15 total of each exercise.

Mosey to the tennis courts and grab some bench for DADs…Dips, Angle-Grinders, Derkins and Supermen. We did sets of 3:6:9.

Then we went to the parking lot and did 5 AYG sprints pole to pole.

Lastly, since it’s kinda my thing, we went to ford the creek and… Bear crawl and Crawl-Bear the short bridge

CoT/Numbers/Names

Moleskine

  • 3rd F opportunity: boobooNumbTucks plans to host a fire-side 3rd F soon. Deets to come.
  • 2nd F opportunity: Daddy-daughter dance this evening. 3D, Typo and Kermit will join forces with some F3Franklin Dads and their 2.0s for some fellowship and dancing. Looking forward to it!

Bullhorn/What we Learned

  • Glad to hear good news about Altidore’s M and their upcoming 2.2.
  • Keep Typo’s Mom’s recovery, Gaylord’s upcoming Grad-school, AuntBea and YHC with newborn’s at home and as always, SoccerMom in Uganda.
  • Put March 9 on your calendar for convergence with F3Franklin Planned for 6-7:30 at Pinkerton Park. Clown Cars Assemble! 2 weeks away! TheForge will be closed.
  • Thanks to MuRSA for the tunes today.
  • Kermit, Barney and Tebow on deck for leading us in 1stF this next week. Come get some!
  • I’m proud of and thankful for you all taking on uncomfortable challenges and throwing down alongside me.

3D, out!

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Guess Who’s Back?! Baby Daddy at the Pound

My Bambino arrived 1 week ago, so, Big Papa is back on Q to celebrate! Today’s theme is to go to the breaking point and keep going, like a parent with a newborn waking every 1-3 hours and being the loudest sleeper ever, and yet needing you to care for them. Love keeps going!

13 PAX in Attendance:  Matlock, Sterno, Tebow, Typo+, ShowMe, MicDrop, Nimbus 1500, Kermit, TV Guide, TapOut, Stats, Inspector Gadget & 3D (QiC)

Stats, TVG (Great to have you dude!) @ 5:15 for a pre-party showing with YHC doing Stats’ favorite burpee-free routine (5 Pullups, 7 Merkins and 9 Squats per round). We did 1 round on the minute for 10 minutes. Had to focus hard to keep that form going! Great work all! Thanks for leading Stats.

BG Music provided by Dr. Dre feat. SnoopDogg, Greta Van Fleet & AudioSlave.

5:30, let’s do this!

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 Squats IC x 10
  • Tempo Merkins IC x 10
  • GM OYO

The Thang(s) 

3rd Degree’s version of Royal Burpee in honor of his 4th 2.0: 

Royal Burpee: PAX perform 10 of each Burpee variation called

We did:

  • C: Clurpees
  • O: One-legged
  • U: (Silent Y)Urpees
  • L: Lungees
  • S: Double Shots of Jack
  • O: One-legged
  • N: (Silent K)Nurpees (Knuckle-Burpees aka meat-grinder, Good thing none of us are hand-models

Everyone gave max effort to give 10 good form burpees per round and honored my 4th 2.0 the right way. Thanks for the shower gifts gentlemen. Just what I wanted for paternity baby-shower.

Then…

It’s kinda my thing… Bear crawl and Crawl-Bear the bridge (3 squat bonus for any stoppage)…

This is a mental game where you have to convince yourself you can do more and not quit!

A couple PAX performed their Virgin Pole-to-Pole Bear-crawl (MicDrop, Kermit) maybe another…not sure. Regardless, great work by all!

Lastly, 15 minutes of fun with an exercise cube game provided via MuRSA (Where is he?!) where the PAX circle around Q and roll the cube back and forth performing whatever exercise and # of reps as indicated on cube. We Did: X-Jumps(very manly) at least twice, Jump-squats many times, Merkins, Butt-kicks (too many), Jump-lunges (aka IronMikes), Water Breaks (AKA Yurpees), 1 Minute Plank, Calf-raises, and of course, Burpees. Sterno hadn’t had enough so the cube was rolled one more time for 10 Jump Squats.

CoT/Numbers/Names

Moleskine

  • 3rd F opportunity: Sterno and Altidore will make Costco runs for supplies for refugee elementary students at Tusculum schools through a NumbTucks connection. Deets to come to Venmo money to these HIMs who agreed to head up a supply purchasing run.
  • 2nd F opportunity: 3rd Thursday Lunch next Thursday. Typo+ will give more deets next week. (Aka, decide where 🙂 )
  • Shared a little about how Love doesn’t wait for the object of affection to be lovely, but loves anyway. We are made lovely if you are a Christian through the love of God shown to you while you were His enemy! If you are interested in more details, hit me up and I would love to get lunch, a coffee or beer and talk more. Go love somebody!

What we Learned

  • Great to meet Matlock!
  • We need an official F3Nolensville name for the cube thing. Pain-cube? Let’s work on this…
  • Creeper is planning to Q soon (Right Creeper?!)…stay-tuned.
  • Put March 9 on your calendar for convergence with F3Franklin Planned for 6-7:30 at Pinkerton Park. Clown Cars Assemble!
  • Thanks to Kermit & Tebow for Coffee!!!
  • Everyone is getting stronger, faster and better the more you post. I am proud of you all! In the 10 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 Drive-by EH of a passing car during X-Jumps was not very effective. Oh well, GREAT WORK!

PostParty: Stats led a Sunrise Sampler of 14 reps of DIDs + Plyo Benchjumps in honor of VD.

3D, out!

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Go, Diego, GO! @ ThePound

My Bambino is still not arrived, so Big Papa on Q! Today’s theme is to push yourself physically, mentally and spiritually. You vs. You. Focus on Form>Speed.

12 PAX in Attendance:  Creeper, Sterno, BarneyFievel, Typo+, ShowMe, MicDrop, Nimbus 1500, Kermit, HushPuppy, Stats, Altidore & 3D (QiC)

Stats, Altidore, Creeper (for the whole thing!), & ShowMe (Great to have you dude!) @ 5:15 for a pre-party showing with YHC doing Cindy routine (5 Pullups, 10 Merkins and 15 Squats per round). We did 7 or 8 rounds in ~10 minutes. Nimbus and Barney came in toward the end and busted out 1 or 2 good sets.

BG Music provided by Andy Mineo, Greta Van Fleet, AudioSlave, West Coast Revival and others.

5:30, let’s do this!

Warm-Up/Disclaimer:

  • Jog around parking lot x 1 (find a partner and 1 coupon (Thanks Barney!) per team then circle up)
  • SSH IC x 10
  • SJ IC x 10
  • Tempo Squats IC x 10

The Thang(s) 

3rd Degree’s version of DIEGO: Diego (Dora the explorer’s 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
  • 100- Overhead press w/ block, P2 Politician to 2nd light pole and jog back
  • 150- weighted American Hammers (each side 1), Back to bear-crawl/crawl-bear
  • 200- Block Curls, P2 Skanks (High jump skipping, like Mario breaking bricks) to 2nd pole, jog back
  • 250- Squats w/ Block, P2 Politician to 2nd light pole and jog back

Then…

It’s kinda my thing… Bear crawl and Crawl-Bear the bridge (3 squat bonus for any stoppage)…

This is a mental game where you have to convince yourself you can do more and not quit!

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

We did: Flutter Kix, LBCs, American Hammers, Plank progressions (High, R arm up, High, L arm up, Hip Dips both sides)

CoT/Numbers/Names

Moleskine

  • 3rd F opportunity: Sterno and Altidore will make Costco runs for supplies for refugee elementary students at Tusculum schools through a NumbTucks connection. Deets to come to Venmo money to these HIMs who agreed to head up a supply purchasing run.
  • 2nd F opportunity: Lunch today at San Antonio Taco Co. on 21st Ave. near Vanderbilt with Little Miss Piggy and YHC at noon.
  • Shared a little about how we tend to unhelpfully compare ourselves with those around each other and “one-upmanship” is common among men. Shared a story told originally to an audience that tried to see themselves as self-righteous, about 2 men, the first of whom compared himself to his neighbor and saw how much more he did, how much better he was and felt smug and proud, while the second looked internally and saw how much he failed and needed help. The point being, the path to healing and growth comes from seeing your weaknesses, limitations and need, and then asking for help and pursuing growth. The first thinks he has arrived and needs no one, to his doom. The second realistically sees his need and receives help and grows. If you are interested in more details, hit me up and I would love to get lunch, a coffee or beer and talk more. Profoundly affected me and thought I should pass it on.

What we Learned

  • Micdrop got sore from Pull-ups. PSA: working hard = sore muscles, KEEP IT UP!
  • HushPuppy was present for his 3rd in a row…I love warm weather too buddy. Good to see you!
  • Creeper is planning to Q soon…stay-tuned.
  • Put March 9 on your calendar for convergence with F3Franklin Planned for 6-7:30 at Pinkerton Park. Clown Cars Assemble!
  • Thanks to Kermit for Coffee and Barney for Coupons!
  • Come on out Saturday to The Forge for the co-Q/VQ of LMP and Kermit respectively (fitting that LittleMissPiggy and Kermit team up 😉 )
  • Everyone is getting stronger, faster and better the more you post. I am proud of you all! In the 10 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 6 rounds of MegaMan happened. Whoooeee! He has mad hops!

video games nintendo GIF

3D, out!

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The Forge 1/26/19 – Camp Altidore

16 PAX joined in for a UK Basketball Themed – Jinxy Cat, Creeper, Old Hickory, Nimbus 1500, Type O +, Sterno, Stats, Netflix, Showme, Little Miss Piggy, Kermit, Mic Drop, Rag Doll, Tebow, 3rd Degree, Altidore (VQ)

UK Basketball Facts: 

8 National Titles

Most wins in NCAAB History

Most NCAA Tournament Wins in NCAAB History

Gonna beat Kansas by 1000 today. 

Conditions: Cold, Dry, and Amazing

Warm Up:  Mosie + Stretching + Baby Arm Circles

Workout
Partner Hill Work:

Part I = 10 Min 1 partner bear crawls up hill runs down while other partner does as many merkins as he can then switch.

Part II = 10 Min 1 partner sprints up hill then crawl bears down while other partner does as many squats as he can.

Mosey to upper parking lot @ Elementary School

Same Partner: 1 partner duck walks while other partner does 8 burpees and 8 lunges then runs to switch with partner. We did this up and down the parking lot for 15 min.

Mosie to Playground:

Same Partner 3 sets alternating 8 berpees and 8 pullups

Mosie to the ledge area 20 dips 20 Incline merkins and 20 decline merkins

There was pre-party action lead by 3rd degree – Good work, boys.

Prayers for Kermit’s daughter’s test results. And continue to pray for Soccer Mom. Prayers for 3rd degree with a 2.0 on the way. Mic Drops Neighbor, Little Miss Piggy’s mother in law

Ride or Die,
Altidore

 

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Short but Not Sweet @ Trident

Going for my shortest Bb ever…

4 PAX in Attendance:  BoyBand, TapOut, BlackLung & 3D (QiC)

Temp: ~28* FloppyDisk didn’t show, so Crawls will be present.

5:30, let’s roll! Mosey lap through parking garage to bottom of ramp to 2nd floor for:

WarmoRama: BearCrawl 1/2 ramp length then reverse orientation to crawl-bear to the top.

The Deck of Death: 4 suits, 4 exercises. Do the number of reps on the card, all face cards are 10, Aces=11. Joker is 20 of Pax’s choice (mix & match or all of one). For today: ♥ = Sumo Jump Squats ♠️= pull-ups  ♣️= Double-shot-of-Jack-Burpees ♦️= Toes to Bar (Concrete Ledge)

mel gibson poker GIF

Everyone got multiple turns. Almost made it all the way through. 1/4 way through and at end for MoM we repeated bear crawls and crawl bears of ramps. Very restful. Bonus 3 squats for every pause.

Down the stairs…Mosey to the Shovel Flag.

CoT/Numbers/Names

Moleskine/What we Learned

  • TapOut loves having to jump to the ledge. He also like one armed CDDs.
  • BoyBand looks like John Cusack when he holds up my jam-box over his head so the Tardy BlackLung can find us in the garage.
  • 3D is good at playing cards.
  • WarmORama and Mary are both accomplished by bear crawls. Effective, and satisfying.
  • Testicles ascend when the weather is cold.
  • Good coffeeteria discussion re: Rube Goldbergs, or whatever those crazy machine things are called…kid projects and cinnamon Coffee. BL had to bounce but 3 for Coffeeteria.
  • Pray for BL’s Mother-in-Law’s partner with recent CA dx.
  • Pray for TO trip to Atlanta.
  • Let’s ensure we pursue integrity ethically, not just physically. Proverbs 6’s warning against adultery.
  • Make Trident Great Again!

3D, out

Posted on

BEARly surviving @ Trident

4 PAX in Attendance:  Umbrella, TapOut, BoyBand & 3D (QiC)

BG Music provided by LeCrae, Boston, Maserati, Greta Van Fleet and others.

Warm-Up:

  • Jog around 1st floor of parking garage to open stair door
  • SSH IC x 10
  • SJ IC x 10
  • LBACs IC x 10
  • Reverse LBACs IC x 10
  • Tempo Merkins IC x 10
  • Tempo Squats IC x 10
  • 30 seconds GM OYO

The Thang(s)

Mosey to the basement floor in stairwell for Partner Stair-work

Phase #1:

MOT: Partner Carry (PiggyBack) up the stairs (switch each floor)

Mosey to clean ledge of level 2 for round of 5:10:15 work of:

5 Pull-ups

10 Merkins

15 Sumo Jump-Squats

Mosey back down to ground floor for:

Phase #2:

MOT: Partner wheelbarrow up the stairs (switch each floor)

Mosey to clean ledge of level 2 for 1 more round of 5:10:15 work.

Mosey back down to ground floor for:

Phase #3:

MOT: Crawl-Bear (Intensive Stair-Bears as I like to call them) 2 floors up the stairs

image.png

 

Mosey back to music on floor 2 for:

10 Pull-ups and then…

BearCrawl 9s Pyramid 

Pax lined up in the parking lot for 8 Double-shots-of-Jack Burpees, Bear Crawled to a middle line for 1 War Hammer (a WW1 with a 4-count American Hammer at the top) Crawl Bear to a third line for 8 Iron Mikes. Pax then Bear Crawl to the middle line for one more WarHammer, Crawl Bear to first line. Plan is lowering reps at the end lines & increasing reps at the middle line to = 9. Audible called after round 7 to skip ahead to 2:7:2:7 for time’s sake but with the modifier of Floating Starfish in the middle instead of WarHammers. (I wanted to get Mary out of the way early)

Let’s Sprint the garage ramp, shall we???? 2 AYG sprints halfway up the ramp with 5 Atomic Merkins at the top R&R for 2 rounds.

Down the stairs: Rallying Mosey to the Shovel Flag.

CoT/Numbers/Names

Moleskin

  • Make sure to sign up for Q slots for Titan & F3 in general at F3nashville.com under Q Sign up (created a link in this sentence)
  • Shared a little about how there was a training at work yesterday from a psychologist about listening to and understanding your feelings. While this has it’s place, I (and I am sure many of you) spend far too much time listening to yourself and assessing how you feel & letting that dictate what you believe or do rather than the correct way of letting what’s true dictate what you say, do OR even what you feel! Let your feelings follow the truth. As a Christ follower and a student of God’s Word, I am thankful for biblical examples of this, like David in Psalm 42 where he literally talks to himself in the psalm asking: why he is troubled? Why he is feeling distraught. Instead, he counters these feelings with truth, that He will praise God who has been merciful to him. Encouraged Pax not to let their inner monologue dictate their actions but to let truth inform how they see themselves. We are called to be servant-leaders and to put the needs of others before our own. In His strength and by His grace, let’s get to work!
  • Everyone is getting stronger, faster and better the more you post. GREAT WORK! Keep EH’ing folks and consider the Trident as your new Friday post to keep it going. What a great AO.
  • Good quick coffeeteria discussion enjoyed by all re: SoccerMom serving in Uganda, what a great AO Trident is and how we can spread the good word and EH guys here.

3D, out!