Author: 3rd Degree

14 PAX in attendance: Barney Fievel, Numbtucks, 3rd Degree, Sterno, Creeper, Netflix, Altidore, Stats, ShowMe!, Nimbus1500, Typo+, Tebow, Cheese Whiz & RagDoll (co-VQiC)

Numbtucks, Barney Fievel and YHC came early for a 10 burpee on the minute for 10 minutes welcome-party. Creeper joined in with many rounds of strong reps also. Getting Stronger! Nice and warm now for the beatdown.

RagDoll gets us circled up while CheezWhiz preps the tunes.

Disclaimer/Warm Up:

15 SSH, Cherry Pickers (4 count stretch bending over at waist and touching ground forward, middle back then stand), 10 Slo&Lo Squats, 30 seconds Good Mornings OYO. Other various stretches RagDoll called out, (I think)

Long Mosey around 1/3 mi track 1.25 times to the Baseball field-house.

Word of the Day: “Plyometrics” RagDoll gave a brief history lesson how a communist developed an Olympic training methodology based of burst/explosion techniques. His name was Yuri SomthingorOtherski (Look it up).

Thang 1: Yurpee Apocalypse

PAX took 10 seconds to partner up. While one partner performs 10 Yurpees (submitted to the Exicon) (Clurpee with 2 tuck jumps = 1), Partner performs AMRAP bleacher box-jumps. Then Flap Jack back and forth until times was called by Q going down by one rep of Yurpee per round. ~10 minutes

Mosey around track to PainGround

Thang 2: Up and Down Apocalypse

PAX took 10 seconds to partner up. While one partner performs 10 Pullups/Chin ups or UnderDoggies  , Partner performs AMRAP Copenhagens (dips…you get it…). Then Flap Jack back and forth until times was called by Q going down by one rep of Pullup/UnderDoggy per round. ~10 minutes

Mary

Circle Up in Parking lot. On Your 6! Keep feet floating during entire routine: 8 count leg hold, 20 Scissor kicks, leg hold, 20 FlutterKix, leg hold, 20 Toes to the Stars (reverse crunch leg thrusters), leg hold, 20 Freddie Mercuries (bicycles…you get it…), leg hold, DONE

Counterama/Namerama/CoT

Announcements: 

• Great Double Virgin Co-Q by Ragdoll and Cheeze Whiz
  • We had 14 come out and support these guys! Way to go!
  • Playlist used by CheezWhiz available on Slack
• This Thursday, October 25th – New AO Launch – The Pound
  • This makes the third AO for F3Nolensville since we started 6 months ago. Excellent work, guys! Tebow is the Plant Q.
• 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. (Hope your back gets better soon bud!)

Isaiah 40:28-31 – Great Shout out and word from RD/CW about how we come out at F3 and get exhausted, but God is never tired and gives strength.

11 PAX in Attendance: Sterno, NumbTucks, RagDoll, 3rd Degree (YHC, QiC), Barney Fievel,  HushPuppy, CheezWhiz, Netflix, Costa Rica (FNG/Willy Loman “Oliver”), Typo+ & SoccerMom

NumbTucks, Soccer Mom & CheezWhiz @ 5:15 for a pre-party showing with YHC doing 5 pull-ups, 5 Diamond Merkins and 5 Atomic Plank Jacks on the minute for 10 minutes. Strong showing! Playlist = AudioSlave

Sterno circled the parking lot laughing at all the midwifery and infirmary noises coming from the preparty participants.

Warm-Up/Disclaimer:

• Jog around parking lot x 1
• 5 Burpees OYO to get warm as some Nancys remarked how cold it is getting 😉
• SSH IC x 10
• Tempo Merkins IC x 10
• 30 seconds GM OYO
• Explain form for different punches and names: Jab, Cross, Hook & Uppercut, explain Knee Smash and demonstrate each

The Thang(s) 

Tabata Set #1:

20 seconds of following exercises with max output then 10 seconds rest before next exercise: Dodge Squat + Jab + Jab, Side Straddle Hops (instead of jump-rope), Cross + Jab + Uppercut switch lead leg after 5 reps, SSH, Jab + Cross + Knee Smash switch lead leg after 5 reps, Hook + Jab + Uppercut switch lead leg each time. 3 Songs (12 minutes) Still Dre, Smells like Teen Spirit and (fittingly) Rocky Theme

Tabata Set #2:

Break Pax into 4 groups

20 seconds of following exercises with max output then 10 seconds rest before next exercise with Mountain Climbers in between: Pull-ups, Merkins, Rows/Underdoggies on Swings (considered calling these MudPuppies due to ponding under swings), Squats. 2 songs (8 minutes) UpTown Funk and Back in Black

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. Anyone else’s shoulders/back toasty? Good, let’s keep rolling.

Mosey to Bridge 1/2 way point, Lunge walk to end. Crawl Bear back to other end.

MoM:

• Laney-Lou held by all in a circle while sequential PAX count to 10.
• WWIIs x 15

Counterama/Namerama/Christening of FNG/CoT

Moleskin/What we learned today

• Excited to continue the momentum with F3Nolensville!
• Angry 3D Q comes out sometimes. Thanks for bearing with me and taking it with a grain of salt.
• Great to meet “Costa Rica” today. Great job giving it away and EH’ing Netflix!
• Numbtucks’ Women’s Cycling Q came out early but MC died down as we went along…
• Explained the theme for the Q today: 1 Corinthians 9: 25-27, we exercise discipline & self-control for a reason, what’s yours?
• “The Pound”, our newest workout time (Thursdays 5:30-6:15) is set to launch in a week and a half on 10-25-18 @ the Nolensville Park Bark Park (same-ish location as Broken Wheel)
• Our first F3Nolensville Shirt with custom Logo is nearing completion of development and should be available soon for pre-order. Just in time for the holidays and to show your support of and participation in this great organization.
• Numbtucks (aka Justin Tucker) will present an opportunity for 2nd F: Fellowship with a backyard Bonfire soon. Details upcoming…
  Lastly, in order to execute the 3rd F: Faith, i.e. the belief and participation in something bigger than just you, I would ask that you all think about and suggest opportunities locally that F3Nolensville can engage in. Do you know of a local school or non-profit that would benefit from some free labor? Is there a PAX or their family in need that we can come alongside and serve? Could we participate in a road clean up or canned-food drive? That sort of thing…
  Reply to Third Degree with ideas and we can get something started…

Great work!

3D out!

17  PAX in Attendance: BloodClot, Creeper, Sterno, NumbTucks,  Barney Fievel, Tebow, HushPuppy, Stats, SoccerMom, ShowMe, Foxy (FNG Jason), Typo+, MicDrop, Altidore, Nimbus 1500, MuRSA  & 3D (QiC)

NumbTucks, Creeper and BloodClot @ 5:15 for a burpee-less pre-party showing with YHC doing 6 Pullups, 12 Carolina Dry Docks and 18 Plank Jacks per round. We did 7 rounds in 10 minutes (1 round every 1.5 minutes, this will be shortened next time as we were not winded enough!). Random running music playlist including my new faves Greta van Fleet, Boston & Led Zeppelin…You’re welcome…

Warm-Up/Disclaimer:

• Jog around parking lot x 1
• GM OYO while YHC gets Bluetooth Jambox all set…
• SSH IC x 10
• LBACs x 10 Forward and Reverse with Big ACs intermingled
• Tempo Squats IC x 10
• 30 seconds GM OYO with specially-requested 5 Burpees by Barney Fievel…happy to accommodate…

The Thang(s) 

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 1 rep of each until 10 & 10. Then back down the other side of the pyramid back to 1. Thanks to Probe for the Merkin/OHP version of this done recently at the 4yr anniversary convergence for the idea.

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…

Partner Carry Variations: Piggy Backs, Wheel Barrows and Med-evac/Partner Drags the parking lot and flapjack with partner for the return

Lastly…

It’s kinda my thing… Bear crawl and Crawl-Bear the bridge (5 squat penalty for stoppage)…

Pax perform various Mary exercises throughout the Q, Flutter kix, WWI, WWII, LBCs, etc. No time for official Mary…maybe next time

CoT/Numbers/Names/Christening of FNG

Moleskin

• Each breath is a generous gift. Pax were charged to live in a way that reflects this. The Generous portions of exercises were inspired by this…sort of…
• Welcome Foxy! Great job on the EHing Typo+! #GiveItAway
• Thanks ShowMe for making my day with the loud gag noises and eventual Merlot Spill during CoT. No greater feeling of having worked the PAX well than when a seasoned vet. tosses his cookies!
• 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 coffee supplies to Numbtucks or Tebow (@jstntucker or @nathan-Wright-34) that would be great as supplies are needed as well as a new Shovel Flag for the launch of our upcoming Thursday AO.
• 2nd F Opportunity in Franklin: F3Dads event this Sunday, Oct. 7th @ 3pm in Pinkerton Park. Kid-friendly AO then snacks and fellowship. Bring out the fam! BloodClot on Q.
• 3rd F opportunity in Franklin: Marriage Tune up Series Date: Thurs Oct 4^th Location: 320 Main Street Suite 200 Franklin TN 37064 (above the TN bank on square) Time: 530am
• Come on out to The Forge Saturday.
• Everyone is getting stronger, faster and better the more you post. GREAT WORK!

3D, out!

To Honor the fallen and remember the tenuous nature of life and yet the spirit of courage and self-sacrifice evidenced when evil bears its ugly face like it did 17 years ago, we came together to pay tribute on this, the 17th anniversary of 9/11.

Numbtucks QiC for Warmup and Mary

YHC was QiC for the THANG

14 PAX in Attendance:  CheezWhiz, Soccer Mom, RagDoll,  Stats, Creeper, ShowMe, Numbtucks (co-QiC), Nimbus 2000, Tebow, Typo+, Altidore, HushPuppy, TVGuide & 3rd Degree (co-QiC)

Numbtucks and YHC came early for a 11 burpee on the minute for 9 minutes welcome-party. CheezWhiz with strong reps also. Getting Stronger! (we will start incorporating other welcome party exercises for extra credit, not just burpees FYI, open invite) American Rock Playlist. Eventually 12 other PAX came in and we got (kept) rolling. 2 shovel flags planted to represent the 2 towers.

Warm-Up 

Numbtucks led us in remembering that today is considered Patriot’s Day. On this day, 17 years ago, men hijacked 4 planes and crashed them into the World Trade Center, the Pentagon, and United 93 went down in a Pennsylvania field due to the brave men who took and stand and fought back, saving unknown lives at the cost of their own. 2,996 people were killed in the largest terrorist attack on American Soil. Among the fatalities were 343 firefighters, 72 law enforcement personnel, and 55 members of the U.S. military.

• 8 Merkins OYO and 46 SSH IC (First plane hit at 8:46 am)
• 9 Merkins OYO and 3 SSH IC (Second plane hit at 9:03 am)
• 9 Merkins OYO and 37 SSH IC (Third plane hit at 9:37 am)
• United 93 crashed at 10:03 am

THANG

Run 1 lap around the track (0.3 mi) then perform 11 reps of below individual exercise. 9 total laps was goal (3 miles) (6 completed, 2 miles) with 11 reps each.

Exercises:

• A: Angle Grinders (each merkin is 0.5)
• M: Martinis (mountain climber burpees, 2 merkins and 4 MC per burpee, these were brutal)
• E: E2K (Mary Exercise: On 6, Elbow to Opposite Knee, 11 reps each side)
• R: Reverse Grip Pull-ups
• I: Iron Mikes (each side 0.5)
• C: Chin-Ups
• A: All You Got Sprint the last straightaway off the last turn, strong work men.

CoT:

• Listen to the President’s speech from the evening of 9/11/01  https://www.youtube.com/watch?v=XbqCquDl4k4

Plank variations during the 4:24 of the speech.

• E&B Coffeeteria 2nd F gathering this Friday am at 6:30 at MillCreek Brewery off Johnson Industrial
• Men are stepping up to sign up and Q/co-Q. Thanks! Tebow has Saturday and ShowMe is going to co-Q with me next week. Numbtucks is looking for a co-Q for the following Saturday…
• Again, we sharpen each other and live in an amazing country where we have the freedom to gather at public parks, sharpen each other, pray, etc. Be thankful today in your remembrance and pray for those that lost loved-ones and for those that answered the call to respond and serve since. God Bless America…

14 PAX in Attendance:  CheezWhiz, Soccer Mom, Udder,  Stats, Creeper, ShowMe, Numbtucks, Netflix (Welcome back!), MuRSA, Sterno, Tebow, Typo+, TVGuide & Tercer Grado (3rd Degree) (QiC)

Numbtucks and YHC came early for a 10 burpee on the minute for 10 minutes pre-party. Awesome playlist, Numbtux. Way better than Enya, also way more explicit EARMUFFS! Eventually 13 PAX came in and we got (kept) rolling.

Jam Box provided by MuRSA, playlist by YHC. BG music included AudioSlave, LeCrae, Tripp Lee, Van Halen, TobyMac, West Coast Revival, Black Sabbath, Led Zepplin.

Mosey the dark streets of N’ville to NES basketball court (~0.3mi). CheezWhiz rolls up out of the gloom at this point so 14 PAX total.

Warm-Up with Van Halen (Dance the Night away, “Love in the Third Degree”, get it?!?!?!):

• Obligatory (JK) 25 SSH
• 10 Tempo Squats
• 10 Tempo Merks
• 10 Imperial Walkers
• 30 seconds GM OYO

THANG 1

Mosey to Nolensville Elementary School Pain-ground (~0.3 mi) for 9s

Exercises:

• Swerkins (Swing Merkins)
• Pull-ups

MOT: lunge walk back and forth

THANG 2

Explain Tabata (20 seconds maximal effort of whatever is called, followed by 10 seconds rest) Outline: Sprint, rest, Exercise, rest, back to Sprinting toward the original side of the field, etc. Rinse and Repeat X 3 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: UpTown Funk,  Smells like Teen Spirit, Rocky Theme (12 minutes total of Tabata)

Mosey Back to Nolensville Park

Not enough time for the bridge, but plenty of time for more WORK!

Mary:

• 4 IC SSH and 2 burpees. 8 or 9 rounds. Could tell by everyone’s faces that everyone loved this. Don’t worry, we’ll bring it back!

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

CoT:

• Word of the Day: Endurance/Perseverence
• ³⁶ For you have need of endurance, so that when you have done the will of God you may receive what is promised. ³⁷ For,

  “Yet a little while,
      and the coming one will come and will not delay;
  ³⁸ but my righteous one shall live by faith,
      and if he shrinks back,
  my soul has no pleasure in him.”

  ³⁹ But we are not of those who shrink back and are destroyed, but of those who have faith and preserve their souls.

• If you can and haven’t already, shoot some cash (suggested $5) to Tebow on Venmo for Coffeeteria (which has been very well-attended!)
• Also, what if any interest is there in buying a portable Bluetooth speaker for F3Nolensville general use? If enough folks would incorporate it into their Qs, it may be worth everyone chipping in. Suggestion Box Wide Open.
• KEEP POSTING! Great to see guys who were FNGs just recently sticking with it and getting better/faster/stronger. Iron Sharpens Iron.

Love getting to lead these HIMs.

Until next time,

3D, out!

16  PAX in Attendance: ShowMe, Udder, Weasel, Nimbus 2000, TVG, Sterno, NumbTucks, RagDoll, 3D (YHC), Barney Fievel, Tebow, HushPuppy, A-bomb,  Stats, Altidore (FNG) & SoccerMom (VsoloQ)

NumbTucks @ 5:15 for a pre-party showing with YHC doing 10 burpees on the minute x 10 rounds. DaftPunk BG Music will have me and Numbtucks reciting “Around the World, Around the World” for the rest of the day! Strong work Numbtucks! We will try and keep this a regular thing so come join in whenever ya’ll are ready.

Warm-Up:

• Mosey around the parking lot
• SSH IC x 11 (for some soccer player on Real Madrid)
• Tempo Merkins IC x 11
• LBACs forward and reverse x 11 IC
• Willy Mays Hayes OYO
• the “Tebow Special Stretch” OYO both sides

The Thang(s) 

Mosey around track with speedbumps: We performed 29 bench jumps for someone, 9 burpees for someone else, 22 Iron Mikes for another footballer, and maybe another soccer player sighting by SoccerMom before getting to the next THANG, I can’t remember

40 yd sprints as teams of 3: PAX will sprint to partner 40 yds away and tag. The tagged partner will then run back to endzone and tag 3rd PAX who will take off to tag PAX #1. R&R back and forth for about a minute.

Then for someone with the number 7, we performed reverse crunches, American Hammers and Mountain Climber Merkins x 7 each.

30 yd sprints as teams of 3: Same idea but shorter distance and hence shorter recovery time between sprints

Same 3 exercises as above but this player had 11 or 13 as their number. Something like that. I can’t remember and no one could pronounce 1/2 the names anyway 🙂

20 yd sprints as teams of 3: You get the idea

R&R those same 3 exercises (by this time, we could really feel the Ab burn during the MCMerkins) This is where our FNG Jered got his name as he was quick to shout out some stats and the jersey number of Altidore, an American soccer player. Hence, we did 17 reps of each of the 3 exercises. So far, no Taco reappearances by TVG.

Then we moseyed to the Pain Ground for some Lunge walks, Burp-ups x 5 on the swingset with AST (Alternating Shoulder Taps) while you wait your turn. Then we moseyed over to a field and Burpee Broad-jumped (frog burpees for SoccerMom who can broadjump a truck apparently) for about 30 yds.

Back to the Swingset for 10 Toes to bar (trying not to land on our heads from loss of grip strength/speed/slippage)

Cool down with 10 sumo jump squats (or Bobby Hurlees?)

CoT

Naked-man Moleskin (look it up at the Lexicon)

• Great job on the VsoloQ  SoccerMom. Way to step up and lead!
• Welcome Altidore and good to see TVG, Udder and Stats who were FNGs just last week but now a part of the PAX for sure! Keep up the great job on the EHing guys! #GiveItAway
• Again, Praise the Sky-Q for clear scans for Spicoli’s cacner screening post-treatment.
• 2nd F tonight at Nolen’s Place for 2-4-1 beers starting at 8. Shout out if you will be coming…
• If you can bring or Venmo $ for coffee supplies Tebow (@Nathan-Wright-34) that would be great as supplies are running low (Thanks Tebow for making coffeeteria happen almost every AO!!!) Delicious Cold Brew today BTW…
• Come on out for a beatdown by Numbtucks at The Forge Saturday.

3D, out!