Author: 3rd Degree

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Brotherly tour de TITAN

12 PAX Present at the inspiring Parthenon for a Partner-themed Q by YHC today.

PAX: Porcelain, BicentennialMan, PumpkinSpice, CrawlSpace, BnB, CrabLegs, Hi-Viz, Brother-at-Law, HarveyUpdyke, Blue Mule, TrapperKeeper, 3rdDegree (QiC)

YHC was rolling in HOT this AM and thankfully AO site-Q had my back. Porcelain led the PAX around with a Quick mosey to East side of Parthenon for WoR

Warm-Up/Disclaimer:

again, I came in late so they were already underway, but here is what I caught up for…

  • WMH IC
  • Tempo Merkins IC x 15

The Thang(s) 

2 rounds of DIDs (20 Dips, 15 Irkins, 10 Derkins) and sprint around the Woman’s Suffrage Monument loop

Partner-7s: Double shot of Jack-ees at bottom (Burpee with plank jack after merkin and SSH instead of jump at end), Piggy-Back Carry Partner up stairs, Iron Mikes (each leg = 1/2) at the top then Bear Crawl down stairs (Plank and wait for Partner PRN at the bottom) , Continue 7s alternating carrying-partner each time
Mosey to John Thomas Statue on SW side of Parthenon
Speed Bump of Partner Leg Throws x 10 each + 10 floating Starfish (each leg = 1/2)
Mosey to the Pain-ground
5:10:15s
 One Partner High-Planks (can turn & place alternating hands up PRN) until other Partner performs 5 pull-ups, 10 Merkins and 15 squats
x3 rounds each partner
Mosey to Parking lot North of Parthenon for Partner SPRINTs:
Perform Mary exercise until partner sprints to other end of parking lot and politicians back, then flapjack
Exercises:
Flutter Kicks
American Hammers
For the last round, to up the competitive drive, both partners did the Mary exercise together then raced each other on the sprint
Twisting WWIs x 10
One more group wide sprint. PS and CL for the win!
Just enough time (or out of time according to some) for Mary…
2 MoM:
Freddie Mercuries x10 IC forward and x10 IC reverse
American Hammers x19IC
2019!
CoT, Countorama, NameoRama
Moleskin/What we learned:
  • F3Franklin Hosts WarpathX 1/12/19 5am @ “The Standard” AO location (YMCA in Brentwood on Concord) launch site. 5 hours of Fun (~17 miles, with 10 AOs interspersed. JUST SAY YES!) Let Torch from F3Franklin know if you’re planning to come.
  • 3D is about to be on paternity leave for 4th 2.0’s upcoming arrival. Prayers appreciated.
  • IronClad 2.0 “DoubleGlove edition” is up and running. Read all about it here: https://f3nashville.com/2018/12/ironclad-double-glove/
  • We need accountability and we sharpen each other! Don’t let 2019 be a year of failing as a Lone Ranger when you have brothers at hand ready and willing to shield-lock with you:
Ecclesiastes 4:9–12
Two are better than one, because they have a good reward for their toil. For if they fall, one will lift up his fellow. But woe to him who is alone when he falls and has not another to lift him up! Again, if two lie together, they keep warm, but how can one keep warm alone? And though a man might prevail against one who is alone, two will withstand him—a threefold cord is not quickly broken. (ESV)
3D- out!
fist bump GIF
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2019 NYD Convergence

It was an unseasonably warm morning to ring in the New Year with the 5th anniversary of the F3 Middle TN regions NYD Convergence; and, if you ask the 48 (47?) PAX who posted at The Hill, they’ll tell you as much.

Princess Aurora F3Nashville Nan’tan had led the first 4, but humbly handed the reigns over to a couple other Pax as he was DR today.

QIC: T-Cell, 3rd Degree

PAX: Bagger Vance, Big Bang, Bartman, Grisham, Hambone, Numbtucks, & BlueMule came early for a Pre-Ruck and were joined by RazorBack, TheJeweler, Porcelain, HiViz, Funyuns, TampaLibra, Lumberg, EnFuego, Ludwig, OldHickory, HarveyUpdyke, YardSale, Dupree, DillyDilly, FrugalMcDoogal, PumpkinSpice, DeepDish, Creeper, Staples, Stats, Altidore, Sterno, BarneyFievel, SoccerMom, Boyband aka Skidmark, RedSkull (Respect), FloppyDisk, BlackWidow, Umbrella, Brother-at-Law, Shootah, Waterboy, Lump, Braddock (Respect), Spicoli, Stirrups (FNG D’Mish Sponsor), D’mish, & Foxtrot Talks A Lot joined for COT & coffeeteria. 

THE THANGs:

After a perfectly executed disclaimer by T-Cell, he led the Mosey around the Baseball and lower football practice-field/track to a Warmorama at the center for a little COP. YHC forgot the speaker to be used for later and may or may not have tumbled down to fetch it…

Warmorama:

  • SSH
  • SnL Squats
  • SnL Merkins
  • GM IC (Franklin was like…what???)
  • WMH IC (now it’s getting weird)
  • Supposedly 19 reps of each, but who’s counting?

THANGs:

PART 1
Line up on football field goal line for the following circuit:
 
20 Hand Release Merkins
Suicide to 10, 20, 30, 40, and 50 yard line sprinting to each yard marker and backpedaling to the goal line
19 Jump Squats = 1 round
SPOILER ALERT = T-Cell announcing we would do this 5 x in honor of the 5th year of convergence…
 
PAX start each round together and high-plank to wait for six.
 
PART 2
Four Corners
Divide PAX into four teams and put one group at each corner of the football field where goal line pylons would be. Place marker in middle of field. Each team is responsible for 100 burpees. Once all burpees are completed, first pax bear crawls to marker and sprints back to tag next man. Non-crawling teammates are planking/Mary exercise until it’s their turn. Audible: OMAHA!!! 2-3 pax start bear-crawling together after about 3-4 individuals went for time’s sake
 
Participation trophy = advancing to round 3…
3D took over from here.
 
PART 3 
Bearway to Heaven
The song (Stairway to Heaven) is 8:20 (at least the Amazon Prime version by Led Zep Cover band LA Thunder…which was a subject of much MC) and you bear-crawl/crawl bear suicide from goal line to 10, 20, 30, 40 and half-field line markers with decreasing numbers of burpee variation (Q picked Yurpees, as these were invented in Nolensville 😉 )on your way…6,5,4,3,2 = 20 (recognize a pattern?)
Music is nice to take away the pain.
15 Attitude-Adjustment burpees were the buy out as far too many PAX had enough wind to MC the entire time during the song…
 
PART 4
Hill Sprints
Mosey to the short hill b/w the Tennis courts and football field and sprint fence to fence 4 x. Then, crawl-bear the hill 1x. RnR the 4x Sprints (I was planning to do this until we reached 19, but alas, time waits for only one man, and He ain’t me)

Closed it out with 2MOM.

  • 10 twisting WWIs OYO
  • Flutter Kicks x 20 IC
  • American Hammers x19 IC

CoT/Numbers/Names/Christening of FNG

MOLESKINE/BULLHORN:

  • T-Cell has instituted a monthly program called The Twelfth Man. This month and rotating monthly, a PAX will own sharing leadership lessons and planning an opportunity to hear from local leaders. See T-Cell for more details. Jan. is BadBoy bringing some peeps from The Iron Curtain to share. Deets forthcoming. Check Slack.
  • Warpath X set for 5am Jan. 12 in F3Franklin. Brentwood YMCA on Concord is launch site.
  • That also happens to be where F3TheStandard AO is launching this Thursday. Ask BigBang and Funyuns said bring your sack. 4:45-6am. Ruck heavy.
  • 3D Exhorted the group that 2019 can be a year of breaking bad habits in order to form a new, better, lasting foundation and then build on it. Shared the story from the middle of Luke 8 of Jesus setting the man possessed by Legion free from inner chains even though at the time he was able to break physical chains. If interested to discuss more, find me sometime and lets get a coffee or beer. Throughout life, we are called as men to take the hard road, the less-traveled and difficult journey. Whether having to fight the siren-song of the fart-sack, or saying no to the helping of food or drink or show/website you know you should avoid, or having to get up one more time to serve your family, or turn in one more project at work you have no idea what it’s for, we are called to make NO PROVISION for the flesh. And we are already involved in a brotherhood where accountability and encouragement and correction allow us to sharpen one another. Let’s hit the trail and walk down the hard-path together.
  • Better, faster, stronger!
  • WARPATH!

3D, out.

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Weathering the Storm @ The Pound

7 PAX in Attendance:  Tebow, SoccerMom, Altidore, Kermit, Sterno, Stats,  & Third Degree (QiC)

5:15 pre-party of 5 Pull-ups, 7 Merkins and 9 Sumo-Jump Squats per round on the minute x 10 minutes endured by 3D & Soccermom (who will be my pre-party partner when this guys goes to Uganda? Applications being sought…)

storm american murica american flag patriot GIF

Warm-Up/Disclaimer:

  • Jog around parking lot x 1 to let Tebow catch up
  • SSH IC x 10
  • SJ IC x 10
  • 10 ISW IC x 10
  • LBACs & BACs forward and Reverse IC x 10 each direction
  • 30 seconds GM OYO

Thang 1

Mosey to Ball-field Stairs for Partner Stair-7s

Exercises:

  • Iron Mikes (jumping split lunges/scissor lunges) (1/2, 1)) at the bottom (still makes me think of Punch Out…Classic)
  • Yurpees at the top

video games nintendo GIF

MOT: Partner Broken wheelbarrow up the stairs (both go each round so 6 times each) and Bear-Crawl down the Hill

Mosey around track to Gazebo for an 11 count Copenhagen speedbump requested by SoccerMom…happy to oblige…

Mosey to parking lot to grab speaker for:

Thang 2

Explain Tabata (20 seconds maximal effort of whatever is called, followed by 10 seconds rest) Outline: Sprint ~100 yds, rest, Exercise, rest, back to Sprinting toward the original side of the field, etc. Rinse and Repeat X 2 Songs (8 rounds total per 4 minute song)

We did: SSH, Merkins, Imperial Walkers & Squats to Tabata Songs Playlist played through BT speaker carried back and forth across the field with Q.

Playlist: Smells like Teen Spirit & UpTown Funk (8 minutes total of Tabata)

Thang 3

A nice traditional end to a 3D F3Nolensville Q, the bridge…

“It’s kinda my thing…”

Bear crawl and then crawl-bear the bridge. Always a good time. Starfish to the 6. Counts as Mary, right?! Sure.

Mosey to Gazebo for spontaneous demonstration and 12 reps of Pickle Grinders on top of picnic tables

What?! Over already? The fun was just starting…to be continued at The Forge!

CoT/Numbers/Names

Stats was voluntold by Altidore to lead Post-party so we did a Sunrise Sampler of 12 reps of DIDs + Plyo Benchjumps in honor of the 12 days we have left before SoccerMom heads to lead F3Uganda, and more importantly, be a missionary with his family.

6 for Coffeeteeria provided by Tebow (thanks!)

Moleskin/What we Learned:

  •  I hope everyone had a great holiday. Looking forward to getting back some regulars when they return from being DR or being hit with an Aquaman Trident dipped in poisonous tree Frog Venom leaving them unable to leave the fartsack after HC’ing the night before…hold my nuts!
  • See you Saturday for another Q!!!!!!!!!!! (Unless someone appeals my signup, I am open to co-Q or relinquish my spot. Otherwise, happy to lead) Stats got some revenge on Altidore by voluntelling him to VQ…
  • Exhorted the PAX to arm themselves and make no provision for the flesh as delineated in Romans 13 which ends as follows:
    But put on the LordJesus Christ, and make no provision for the flesh,  to gratify its desires. 
  • Our gloom and water-saturated beatdowns are helpful illustrations of spiritual battle throughout life where we are called to take the hard road, the less-traveled and difficult journey. Whether having to fight the siren-song of the fart-sack, or saying no to the helping of food or drink or show/website you know you should avoid, or having to get up one more time to serve your family, or one more project at work you have no idea what it’s for, we are called to say NO and make NO PROVISION for the flesh. WARPATH!
  • Come to Warpath X set for 5am Jan. 12 in F3Franklin. I need 5 HCs to rep F3Nolensville. Come and set a physical fitness marker with me. I am planning on a WarHalf and need a few more brave souls to partner with and HC.
  • New Year’s Day Convergence 1/1/19 will leave BrokenWheel Closed. Come and join in with F3 regional PAX from Nashville, Franklin and rep F3Nolensville! Deets to come…
  • Exciting additions and changes coming in 2019 to F3Nolensville! Stay tuned…

3D, out!

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Tour de Nolensville @ The Pound

tour de france pictures GIF

13 PAX in Attendance:  Creeper, Tebow, TV Guide, SoccerMom, Altidore, “Judge Judy” (FNG Nathan, Sponsored by Creeper, way to EH man!), MuRSA, Numbtucks, RagDoll, Kermit, Barney Fievel, Stats,  & Tercer Grado (Spanish for Third Degree) (QiC)

5:15 pre-party solo showing of Dancing Bear Pyramid by SoccerMom. I came in midstream and completed the back half of the pyramid and 7,6,5 pull-ups for penance.  BG Music today provided by AudioSlave, Tedashii, LeCrae, Trip Lee, Foo Fighters, and others.

Warm-Up/Disclaimer:

  • Jog around parking lot x 1
  • SSH IC x 15
  • 30 seconds GM OYO

The Thang 

F3Nolensville Tour: Mosey ~2.5 miles total with various speedbumps. Whenever you finish a set and are waiting for the 6, Freddie Mercury (bicycle theme, get it?) We have to show our FNG what F3Nolensville is all about… We visited: NUMC and crawl-beared up the parking lot exit ramp,  next to the new storefronts being built at the corner of Rocky Fork/Nolensville Rd. across from the BrokenWheel Cemetery and busted out 20 and 15 inverted rows on the hand rails with 10 Lt. Dangers in between. Up and Mosey to the Amish Feed Mill for some Parking Lot Shuffle with suicide sprint and tap the curb with fingers, politician back and perform 2 merkins in the adjacent slot all the way around the lot. Next…it’s kind a my thing and we are right there so….BEAR CRAWL AND CRAWL BEAR THE BRIDGE! Welcome to F3Nolensville Nathan… GET SOME! (Amazing to see the growth with this particular exercise. Y’all are killing it!) 5 squat bonus for any stoppage along the way. Next, mosey to the parking lot of MillCreek Church of Christ for some parking lot line jump variations waiting for the 6 to keep the heart rate up. Next, Mosey to the parking lot of Powder Buy the POUND (they basically invited us) for some Clerkins, Derkins and Flutter kix till the 6. Recover and Mosey to the Mill Creek Brewery parking lot where a Volley Ball Net had been previously set up by Coach Numbtucks for some drills. We faced off with a partner and Jumped to block then side step and R&R down the length of the net. Then boxing training began with duck under sidestep of the net with jab/cross combo back and forth down the length of the net. I counted 6 net touch violations after I finished and so we did 6 penalty Yurpees as Coach would want us to. Time is slipping away so we moseyed to the Pound parking lot where we did a Sunrise Sampler till the 6 (10 Derkins, Irkins, Dips, Benchjumps) and then YHC forced the PAX to endure the mandatory post-party of Pull-ups to failure (proud of the effort! Keep this number in mind as you may see this again…Gauge the growth)

Tour de Nolensville part 1 complete!

CoT/Numbers/Names/Christening of FNG

Moleskin/What we Learned:

  •  I definitely missed being out in the gloom with you men, my friends, and am glad to be back
  • Great to meet another FNG via Creeper: “JudgeJudy”
  • See you Saturday for another Q!!!!!!!!!!! (Unless someone appeals my signup, I am open to co-Q or relinquish my spot. Otherwise, happy to lead)
  • Keep NumbTucks and his fam in your prayers as he leaves on a trip to Pittsburgh for his wife’s doctoral degree conference and then to the Bahamas for a getaway
  • Exhorted the PAX to consider and contrast the mindsets of Dickens’ character Scrooge from a Christmas Carol: a “squeezing, wrenching, grasping, scraping, clutching, covetous old sinner!” with Jesus Christ who, in Phillipians 2:5-8 is described as follows: 
    5 Have this mind among yourselves, which is yours in Christ Jesus,6 who, though he was in the form of God, did not count equality with God a thing to be grasped, 7 but emptied himself, by taking the form of a servant,[c] being born in the likeness of men. 8 And being found in human form, he humbled himself by becoming obedient to the point of death, even death on a cross.” This is the bad and good news of Christmas…each one of us is naturally a Scrooge, a grasping, proud and covetous sinner, but when transformed by grace we can have the mindset of Christ, no longer grasping but giving in humility. This happens by faith and if you have questions or want to talk more about this, reach out to me and we can get a beer or coffee…

3D, out!

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Beary Fun Games @ Trident

bears tether ball GIF by Cheezburger

4 PAX in Attendance:  SoccerMom, BoyBand, BackLash  & 3D (QiC)

BG Music provided by Tedashii, BlackSabbath, Foo Fighters, Colony House, Van Halen , Greta Van Fleet and others.

Warm-Up

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 until 10 & 10. Then back down the other side of the pyramid back to 1 each. Great way to get in 101 Merkins and OHP Jump Squats in ~6 minutes. Everyone warm? Good!

Whoops, YHC forgot something in my car, Imperial Walkers OYO until my return.

  • SJ IC x 10
  • BigACs x 5 Forward and Reverse
  • 30 seconds GM OYO
  • Mosey to the Parking Garage and sprint up the ramp to floor 2

The Thang(s) 

BearCrawl 11s Pyramid 

Pax lined up in the parking lot for 10 Mountain Climber Merkins, 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 10 Iron Mikes. Pax then Bear Crawl to the middle line for one more War Hammer, Crawl Bear to first line. Plan is lowering reps at the end lines & increasing reps at the middle line. Audible called after round 1 to skip ahead to 6:1:6:1 for time’s sake.

Let’s Sprint the garage ramp again, shall we???? Got the Pax worried we were about to R&R the pyramid, but nope…more fun planned…

Lastly…that thing I forgot in my dash earlier:

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: ♥ = Iron Mikes (each leg = 1/2) ♠️= pull-ups  ♣️= Burpees ♦️= WWIs

Everyone got multiple turns and for some reason the burpees were very under-represented, so YHC had to draw 10 to finish.

Down the stairsMosey to the Shovel Flag.

CoT/Numbers/Names

Moleskin

  • Make sure to sign up for Q slots for F3 F3nashville.com under Q Sign up (created a link in this sentence)
  • Shared a little about how there are no substitutes for getting up and making the right decision to post and work hard, but there is one situation where a substitute was absolutely necessary. Christ lived the life we could never live, died the death that we deserved, he rose back to life and now through Him in faith and repentance, we are loved by God. This is the real reason for Hope and Joy found in this Christmas season. Enjoy the rich words of Christmas Carols that proclaim this truth, and then get motivated to show up and work hard in all phases of life 2 Corinthians 5:21 “For our sake, He made Him to be sin, who knew no sin, so that in Him we might become the righteousness of God”
  • Everyone is getting stronger, faster and better the more you post. GREAT WORK!
  • Good coffeeteria discussion re: first real jobs, BoyBand’s staying in Nashville since offered a contract at Vandy

3D, out!

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Thankful Q @ The Pound

Thanksgiving coming at ya like:

14 PAX in Attendance:  Creeper, Sterno, Tebow, TV Guide, SoccerMom Altidore, Gaylord Focker, Nimbus 1500, “Cirrus Black” (FNG Will, Nimbus’ little brother), MuRSA, Netflix, HushPuppy, CheezWhiz  & 3D (QiC)

Surprise! 5:15 pre-party solo showing of YHC doing 5 burpees and then sprint 2 light posts (~50 yds) per round. We did 10 rounds in 10 minutes. Creeper came in midstream and busted out 6 good sets. Gaylord got in 2. BG Music provided by TobyMac, Metallica, Greta van Fleet and others.

Warm-Up/Disclaimer:

  • Jog around parking lot x 1
  • SSH IC x 15
  • IW IC x 10
  • Tempo Merkins IC x 10 (varying cadence)
  • SJ IC x 10
  • Tempo Squats IC x 10
  • 30 seconds GM OYO

The Thang(s) 

Apparently, NumbTucks got voluntold to cook 4 turkeys and hams, so I consulted with him for this part of the Q. Much love was sent his way as we busted out these sets…

We done DID it:
Derkins, Irkins and Dips in sequence. x3, x6, x9 & x12. Then back down the mountain with 9, 6, 3. Arms are pumped! But SoccerMom hasn’t had enough yet, “Is that it?” So we ended with 10 of each.

F3Nolensville Turkey-Trot. Indian Run 1 mile with a speedbump: We have to show our FNG what F3Nolensville is all about… lunge walk the short bridge 10 squats on far side, then lunge walk back.

Run past the long bridge (much to the appreciation of the PAX)…

Our family loves time together and games for the holidays…so we did:

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: ♥ = Iron Mikes (each leg = 1/2) ♠️= pull-ups  ♣️= Burpees ♦️= toes to bar.

Everyone got a turn and for some reason the Iron Mikes were very represented. Had my legs feeling like:

 

MoM: Pax perform a few Mary exercises:

We did: Flutter Kix with arms held up or out (not under butt) & American Hammers

CoT/Numbers/Names/Christening of FNG

Post-party of 26 burpees (3D pulled a 6 and planned to do Yurpees but STERNO was like, “PLUS??????” and YHC pulled a Joker, so modification to Burpees was announced. Strong Showing of most every PAX. Brutal finish!

But wait…There’s More! TVG hid his B-day until SoccerMom let it slip so we did 41 Merkins in his honor.

Moleskin/What we Learned:

  • So cool to see the beautiful Golden Full Moon and the colorful sunrise today, The Heavens declare the glory of God and I’m thankful y’all got out of the fartsack to witness it with me today.
  • Awesome to linger for 45 minutes of coffeeteria after the beatdown. Great to meet Nimbus’ Brother Cirrus and both Nimbus and CheezWhiz plan to bring more family Saturday. Sweet!
  • CheezWhiz has plenty of ideas for future Qs, CSAUPs, Gladiator-style F3 fights to the death, etc. Needs to sign up!
  • Exercise Self-Control and Discipline this weekend/holiday when men are expected to gratify the flesh and serve themselves. I’m not saying not to enjoy and be thankful for the gifts of good food and drink, I’m just encouraging to consider serving and not being a glutton…Aye?
  • I might need some help from Gramma to pass the potatoes after the DIDs though…
  • See you Saturday for a HushPuppy Q!!!!!!!!!!!

3D, out!

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17 BEAR down @ BrokenWheel

 

17 PAX in Attendance:  Creeper, Sterno, NumbTucks,  Barney Fievel, Tebow, TV Guide, SoccerMom, ShowMe, MicDrop, Inspector Gadget, Nimbus 1500, MuRSA, WaterBoy (F3Franklin Pax), Netflix, RagDoll, CheezWhiz  & 3D (QiC)

NumbTucks & SoccerMom @ 5:15 for a pre-party showing with YHC doing 6 Pullups, 9 Irkins and 12 Iron Mikes (or Squats for NT) per round. We did 8 rounds in 10.5 minutes (1 round every ~75 seconds) Creeper came in midstream and busted out good sets including a makeup set after other Pax were done. BG Music provided by Maserati, TobyMac and others.

Warm-Up/Disclaimer:

  • Jog around parking lot x 1
  • SSH IC x 10
  • Tempo Merkins IC x 10
  • SJ IC x 10
  • LBACs x 10 Forward and Reverse with Big ACs intermingled
  • Tempo Squats IC x 10
  • 30 seconds GM OYO

The Thang(s) 

Dancing Bear Pyramid: PAX perform 2 Merkins and then recover to perform 2 Dancing Bears (Andean Bear (RIP) from Nashville Zoo on news…basically a jump squat and OHP). R&R going up in 2 reps of each until 10 & 10. Then back down the other side of the pyramid back to 2 each.

Bearway to Heaven: Bear crawl and then crawl-bear Sprints from 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! YOU TRY IT!

Then…

It’s kinda my thing and we have to show our guest WaterBoy what F3Nolensville is all about… Bear crawl and Crawl-Bear the bridge (5 squat bonus for any stoppage)…

Lastly…

Deconstructed Yurpee Apocalypse: Start with 10 squats, then 10 Atomic Planks, 10 Clerkins (Clap-Merkins), 10 APs, and 20 Tuck-Jumps. Then decrease by 2 for Squats, APs, Clerkins, APs and by 4 for the TJs all the way down to 2:2:2:2:4.

MoM: Pax perform various Mary exercises until Q is smoked, then asks PAX for input on next exercise…R&R.

We did: Flutter Kix, Freddie Mercuries, American Hammers, Plank progressions (High, R arm up, High, L arm up, Low)

CoT/Numbers/Names

Moleskin

  • Make sure to sign up for Q slots for F3 Nolensville on F3nashville.com under Q Sign up (created a link in this sentence)
  • If you can bring or Venmo $ for coffeeteria to Tebow (@Nathan-Wright-34) that would be great as supplies are needed
  • 3rd F opportunity in Franklin: Marriage Tune up Series Date: Thurs Nov. 29th Location: 320 Main Street Suite 200 Franklin TN 37064 (above the TN bank on square) Time: 530am-6:30am
  • Exercise Self-Control and Discipline this week when men are expected to gratify the flesh. I’m not saying not to enjoy and be thankful for the gifts of good food and drink, I’m just encouraging to consider serving and not being a glutton…Aye?
  • Shared a little about when overwhelmed with darkness in your heart, others’ hearts or the world around us, remember that Christ overcame the world, nothing can separate those that are loved by God through Jesus if a Christian
  • Romans 8:35 Who shall separate us from the love of Christ? Shall tribulation, or distress, or persecution, or famine, or nakedness, or danger, or sword?36 As it is written,

    “For your sake we are being killed all the day long;
        we are regarded as sheep to be slaughtered.”

    37 No, in all these things we are more than conquerors through him who loved us. 38 For I am sure that neither death nor life, nor angels nor rulers, nor things present nor things to come, nor powers, 39 nor height nor depth, nor anything else in all creation, will be able to separate us from the love of God in Christ Jesus our Lord.

  • Everyone is getting stronger, faster and better the more you post. GREAT WORK! See you Thursday!!!!!!!!!!!

3D, out!

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United We Stand @ The Forge

UNITED WE STAND!United we stand

Now that the Elections are over, and our new officials are elected, let’s throw off our differences and “Come Together” (yes, that song was provided for listening pleasure during the warm ups). I know you guys celebrated on Thursday also, but it’s never too much to celebrate Veteran’s Day again. And in light of that…this is a NO MAN LEFT BEHIND EVENT. All exercises are to be done together: with partners, in cadence, or progressing at same time.

Conditions: A balmy 30 degrees, but wind was kickin it and just enough wet to get those hands and your six to turn blue

PreParty: 3rd Deg drug out Typo+ and Barney Fievel to a pre-party of 10 burpees on the minute for x10min (LittleMissPiggy snuck in for a couple rounds and Cheez Whiz squirted out one)

15 PAX in Attendance: 3rd Degree, Tebow, Altidore (always thought this was Out the Door), Sprinkles, Ragdoll, WMD, Pocahontas, CheezWhiz, Little Miss Piggy (VQ), Stats, Typo+, Nimbus 1500, Lovie, Barney Fievel. Oh and AstroGlide slid in there as well.

Warm up:
A little jaunt around the football field (no gates open…audible. Omaha, Omaha, Omaha).
On the line:   20 yards of toy soldiers, butt kicks, long lunges
Circle up: in cadence baby arm circles x 15 (whoops – DISCLAIMER PROVIDED!!!), side straddle hops x 20; chest flaps on your own x 20sec, kneeling hip flexor stretch 20sec x 2

Thang 1: Veteran Clock Push Ups: (feet stationary—walk hands around to the time called out and do that many push ups)
11:00 –for Veterans Day! WWI ended with the armistice at 11th hour, of 11th day, of 11th month of 1918
2:00—for the 2.1 million American troops we have
8:00—for the over 800K reserves and Nat’l Guard
1:00—for the 1.3 million active duty
8:00—for the approx 800 U.S. Military installations

Thang 2: “A Plankety-Plank Prom Date Apocalypse”: BRO UP
Partner 1 in plank, Partner two does 10 reps of single leg Prom Dates (I call these Volunteer Prom Dates, cause they hardly have a leg to stand on, much less two) –switch –rinse and repeat progressing down to 1 rep.

jog to soccer field – “it’s getting wet” “now we’re having fun!” … “that’s what she said” –3rd Deg

Thang 3: “NO MAN LEFT BEHIND!”
100 yds down and back: advance each 10 yds and do 5 reps of indicated exercise; no one advances until all are finished with the exercise portion
First 50yds: bounding with 5 Yurpees (show those Communists we can do them better)
Second 50yds: Bear Crawl with 5 Iron Mikes (get those hands wet–that sucked)
Third 50yds (headed back now): crab walk with 5 V-ups (get those sixes wet)
Fourth 50yds: duck walk with 5 sidestep Merkins! (each side – and make sure you finish them all!)

To the playground:
Thang 4: “BIG GUNS”
20 reps of Underdogs then Coppenhagens (dips). Repeat with a set of 10 each –thanks Robert Earl Keen for the song

Jog back to parking lot

Mary: Circle up on your six : sky kicks in cadence x15, supermans x10 , Recover!

COT: As an American always be thankful for the freedoms we have but also for the people sacrificing in so many ways to provide and protect that freedom. It takes a lot of people to keep that freedom. As a follower of Christ, be ever thankful as well for the freedom from sin that entangles and the destruction that it brings in our lives—also for the freedom to live a full and joyous life. And use that freedom to serve those around you.   Galatians 5:1 “For freedom Christ has set us free; stand firm therefore, and do not submit again to a yoke of slavery.” Galatians 5:13 “For you were called to freedom, brothers. Only do not use you freedom as an opportunity for the flesh, but through love serve one another.”

Reminders: F3 Nolensville swag has been ordered and is getting printed now!

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Warcries Ring Out @ TheForge

17 PAX in Attendance: MuRSA, TVGuide, Nimbus 1500, BooBoo Numbtucks, Creeper, Gaylord Focker, ShowMe, Stats, Altidore, Little Miss Piggy, CheezWiz, RagDoll, Tebow, Lovie, Pocahontas, Sprinkles & 3rd Degree (QiC)

Warm-Up:

  • Quick Lap Around the parking lot as stragglers straggle
  • Disclaimer as BooBoo Numbtucks comes off IR with his aircast for the win and leads off the warmup
  • 25 SSH
  • 10 Tempo Merkins 3D back on Q
  • 10 Tempo Squats
  • Let’s Go…we will need time to finish this Thang!

Thang 1: Typewriter of DOOM

At the end zone and sideline, start with 3 Clerkins then karaoke left to opposite sideline, perform 5 WWI, then advance 5 yards. Karaoke right to other sideline (face same direction each time you karaoke) and perform 3 Clerkins Advance 5 yards. Perform this until the 50 yd line. Then face the bleachers. Perform 3 Atomic Merkins then Crawl-bear to the opposite sideline and there perform 3 floating starfish. Advance 5 yards, lunge-walk back to bleacher sideline. Rinse and Repeat until a touchdown is scored by reaching the opposite endzone. Some PAX finished and Most PAX advanced to the 25 yd line or better on the opposite side when time was called (40 minutes in). Before our last round QiC called for us to summon our inner warrior with a WarCry. Strong work. Nolensvillians woke up scared!

Thang 2: Contra Burpups

Pax Partnered up and while P1 performed 1 Burpup (burpee + Pullup) P2 rested. Flapjack. Go up in # of pullups by 1 each round until each partner performed a 10 pullup Burpup.

3 MoM:

  • 25 Flutter Kicks IC
  • 25 Freddie Mercuries with varying cadence IC

Amazing how fast an hour goes when having fun.

Circle up for COT

NMM:

  • I am proud of all PAX that showed today for putting out good effort. No one quit. It was intentionally grueling and you all kept going. Keep it up! I especially loved Altidore’s fiery spirit and Numbtucks modifying as needed but getting out there even when on IR. What’s your excuse?
  • Pray for Stats’ mom, Barney’s Mom, and Typo+’s family as they battle GI illness.
  • Come out and support RagDoll’s first absolute solo-Q this Tuesday at Broken Wheel.
  • Don’t forget to get some F3Nolensville Swag while you still can. 5 days left on the pre-order: Get Some by 11/8/18 when the order closes! https://f3.mudgear.com/products/f3-nolensville-broken-wheel-pre-order
  • Coffeeteria is a core principle for F3Nolensville and this AM was no exception with excellent conversation and brews facilitating 2ndF after the beatdown. Love it Gents!
  • Don’t waste your weekend on yourself pursuing your own wants/desires but lay it down and find true greatness as you are spent in service to others

3D, out!

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Strengthening Hearts with CYOA Routine @ The Forge

20 PAX in attendance: Little Miss Piggy, Numbtucks, 3rd Degree (Q), SoccerMom, Creeper, Pocahontas, Lovie, Altidore, Stats, FNG AstroGlide (Matt), FNG RaggedyAnn (Josh), Nimbus1500, Typo+, Tebow, MuRSA, Gaylord Focker, HushPuppy, Sprinkles, Cheese Whiz & RagDoll

Audible (OMAHA!) called earlier this week to hold the Forge at Nolensville Elementary school this week due to a local running event starting at NHS where we usually end ~7am. Thanks to all that found us this AM and passed the news along!

NumbTucks, SoccerMom, AstroGlide, Little Miss Piggy & CheezWhiz @ 5:45 for a pre-party showing with YHC doing 5 pull-ups, 5 Diamond Merkins and 5 Atomic Planks on the minute for 10 minutes. Strong showing! 6 for Pp is a record! Playlist = SwitchFoot

Disclaimer/Warm Up:

Lap Around the front parking lot of School: Explanation of Today’s Beatdown. Remember the “Choose your own adventure” books as a kid? Well, today’s workout was a little like that. YHC had predetermined some of my favorite workouts and designated them numbers 1-12 for possible 12 adventures. PAX chosen randomly and they randomly picked a number 1-6 or 7-12 and we would do that adventure? Confused? Good…

We did:

Thang #3 (NumbTucks): 

SideCrawl Up/Downs: PAX in High Plank with arms on PlayGround raised barrier. Crawl sideways around the ring, performing 3 Irkins every time Q yelled Up and 5 Plank Jacks when Q yelled Down. We did counter and clock-wise directions. ~3-5 minutes

Thang #9 (HushPuppy):

Royal Burpee.2 : PAX perform 10 of each Burpee style called

We did: Hurpees (hand-release burpees), Lungees (Iron Mikes for jump portion), One Legged Burpees (5 each leg), Yurpees (see Tuesday’s Bb for explanation, Traditional

Thang #5 (Altidore):

Partner Sprints:

P1 performs 7 Atomic Merkins while P2 sprints to second light-pole in parking lot. When P1 sprints there after Merkins, P2 begins and P1 Runs back to start. Mary exercise until the 6. Some Fog of War set in at this point and many Pax were eager to keep it rolling, asking how many rounds, unsure of where to start/stop, etc. Mass Confusion. QiC brought it back to Earth and kept it rolling. for the 3rd round we kept it simple and while P1 performs 10 Atomics, P2 Sprints to light AND BACK and then flapjack with P1.

Thang #7 (Sprinkles):

Field Trip! Sprinkles chose it so let’s mosey to the Nol. Park Bridge! It’s kinda my thing…Bear Crawl and then Crawl Bear the length of the bridge with 5 squat penalty for stoppage. Strong Work men!

Mosey back to the NES Pain Ground…

Thang #2 (AstroGlide):

5:5:5. 5 rounds of what was performed for the Pre-party.

Time Called! An hour flies when your having adventures!

Counterama/Namerama/Christenging of FNGs/CoT

What we Learned Today:  NumbTucks is king of MC in Nolensville and is a great battlebuddy, he faithfully goes to the 6 and brings them in. Strong work brother. Random stools on the bridge are not what you think… SoccerMom is intrigued by the PicklePounder. Pocahontas is the king of Emotional Headlocking with 4 or 5 FNGs to his credit recently. Keep Giving it Away bro!

  • F3Nolensville Swag pre-order is LIVE! Get Some by 11/8/18 when the order closes! https://f3.mudgear.com/products/f3-nolensville-broken-wheel-pre-order
  • Tonight, Saturday, October 27th – Boos and Booze Party at Netflix’s house
    • 7:30pm-??? – Adults only please. Look to Slack for address and more details from Netflix (prayed for healing for his back).
  • 2ndF opportunity this Thursday for lunch at Burger Shack in Nolensville. Hit up Typo+ for deets/RSVP.
  • Keep our brother “Mall Cop” in your prayers as he is in Israel/GazaStrip doing aid work and there have been terrorist attacks.
  • So proud to be a part of this strong and growing group of High Impact Men (HIMs).
  • Coffeeteria is a core principle for F3Nolensville and NumbTucks/Tebow/Barney have done an epic job faithfully providing and facilitating 2ndF after the beatdowns. Thanks Gents!

Hebrews 13:7-9  Let your heart be strengthened by GRACE