Author: Dave Stanley

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Blackjack at Defiant

PP: 3rd Degree, Mursa, and someone else.

GLOOM: cold, dark, and ready to roll

PAX: 3rd Degree, NumbTucks, Staples, Stats, Mursa, Professor X (Respect), Typo+ (QIC)

Q rolled in hot and set up the shovel flag while PAX were doing a ShowMe lap.

 

 

Warmups/Disclaimer/Etc

12x SSH IC

12x Low-in-Slow Squats IC

12x Low-in-slow Merkins IC

Run 1 lap around the school and meet back on the Pain Ground.

 

THANG:

Let’s play some BlackJack.

20 reps of Exercise 1; 1 rep of Exercise 2

mode of transportation from 1 to 2: Lunge Walks

Mode of transportation back: BroadJumps

Exercise 1: using a swing, get into plank, put your feet on swing and bring your knees to your chest.

Exercise 2: Good ‘ol fashioned Pull-Ups!

 

We made good progress, but what was most impressive was Professor’s epic Mumble Chatter about Roger Staubach being the best Cowboy ever, and something about his mom being from Oklahoma.  Oh, and NumbTucks got a splinter…only a problem because of your Ranger Panties!

 

CoT/Count-o-rama:

Prayers for SoccerMom and he and his family come home for 6 weeks on Furlow.  Look forward to seeing him again soon.

Game Night in SilverStream Thursday night…once NumbTucks gets permission.

Stay Tuned for Christmas Party info.

 

Typo+

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Double Digits for “Down By 2” at Defiant

GLOOM:  we’re getting closer.  50deg with little wind, so relatively decent out.

Pre-Party: No Clue, but probably.

PAX: Creeper, Professor X (Respect), HushPuppy, Stats, TV Guide, Staples, 3rd Degree, Old Hickory, MicDrop, Jeeves, Typo+ (QIC)

Warmups/Disclaimers/Whatnot

SSH

LBAC

rLBAC

Seal Jacks

 

THANG:

Time for some Down by 2’s on the corner.

Start at one corner of the school.  Perform 20 exercises as prescribed.  Run to next corner and plank and wait for 6.  All in.  Do 18 exercises as prescribed….then 16, then 14.  Back to start.  Run a 1/4 mile around the school.  Back to start.  Continue doing exercises on each corner, doing 2 less each time, waiting on the six.  On the “4” and “2”, do OYO then finish running around school and finish at start.

Mosey to parking lot.

 

CoT:

11 strong for some strong work.

*Gaunlet is coming.  Get your mind right ahead of time.

*MicDrop: Continued prayers for Allison as Methotrexate(sp?) is only sometimes working.

*Continued prayers for SoccerMom in Uganda.

 

Q closed it out with the immortal words of the great Theologian, Dolly Parton.  You are a rainbow.  But to be a rainbow, you have to have sunshine, joy, and pain.  All 3 will come at times in your life.  Don’t be shocked when pain happens.  In any and all circumstances, whether joy or pain, run to God’s feet.  He loves you.

 

Typo+

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Q the Huggy

GLOOM FACTOR: A glorious morning with a breeze. Big thanks to the Sky Q.

Pre-Party – KermiT, Staples, NumbTucks, Barney and 3rd Degree

Main Event PAX: Stats, Staples, MicDrop, KermiT, Show Me, Old Hickory, Barney, Hush Puppy, SexEd, Professor X (Respect), 3rd Degree, NumbTucks, TV Guide, Huggy (QIC)

Moleskine

What a great morning it was to be alive and blessed to be in the gloom with this group! YHC was extremely thankful for the opportunity to lead this morning. It’s been almost two months since I became part of the Nolensville tribe, and I couldn’t be more excited about the brotherhood that I feel with y’all! Thanks for coming out!

Disclaimers/Warm-Ups

Disclaimer

Show me lap

Circle up for:

SSH x 15

Imperial Walker x 15

Squats x 15

LBAC fwd x 20 DO NOT RECOVER

LBAC bwd x 20 DO NOT RECOVER

 

Thang 1

A BIG, MEATY BURPEE SANDWICH

Mosey to the football field.

15 merkins on the west goal line, run to mid-field and knock out 5 burpees, run to the east goal line for 14 squats, run to mid-field for 5 burpees, run to west goal line for 13 merkins, 5 burpees, 12 squats etc. You get the idea. We counted all the way to 1.

All in then 10 count.

Thang 2

ANIMAL WALKS

All PAX lined up on the sideline of the football field.

Round 1:

Bearcrawl halfway, forward crab walk the next half, then mosey back and hold until all in.

Round 2:

Bearcrawl halfway, backward crab walk the next half, then mosey back and hold until all in.

These were for sure CSAUP, but everyone loves a little CSAUP, right?

Thang 3

Mosey up to the concession stand and immediately find a spot on the wall for a 2-ish minute BTTW hold.

Recover

Seals x 20 OYO

All in and mosey back to picnic table shelter for Mary:

LBCs x 50

Box Cutters x 15

Freddie Mercury x 60 Seconds

High plank to right arm up, 10 oblique dips. Both sides.

CoT

Count-o-rama, Name-o-rama (No FNGs)

Announcements:

  • Nolensville/Franklin convergence this Saturday. FORGE WILL BE CLOSED.
  • Third Thursday Lunch today at Cabo’s in Nolensville. 11:15 am.

YHC took us out with a prayer. Helluva morning today, HIMs!

 

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A Defiant 8 did the Tellier WOD

GLOOM:  none, whatsoever.  It was a very nice morning.

PAX: MicDrop, Glengarry, Creeper, Snowball, DoubleBird, Swinger, Professor X (respect), Typo+ (QIC)

Warmups/Disclaimers:

15x SSH IC

15x Seal Jacks IC

10x Squats IC

Stretch Routine – Guided

 

THANG: Time to get started!

5 Rounds. Each round add an exercise to the previous round exercises.  Run down the parking lot and back between rounds.

R1: 10 Burpees

R2: 10 Burpees, 25 Merkins

R3: 10 Burpess, 25 Merkins, 50 Lunges (each leg is 1)

R4: 10 Burpees, 25 Merkins, 50 Lunges, 100 WWII’s

R5: 10 Burpees, 25 Merkins, 50 Lunges, 100 WWII’s, 150 Squats

 

Every PAX was getting after it!  We almost completed the last round before Q called it!

 

CoT:

Count-o-rama, Name-o-rama, Announcements, Prayer Requests

MicDrop – prayers for his M’s new medicine dealing with Psoriatic Arthritis.

Snowball – one brother and family are coming back to TN from missions to have their baby.  They are staying with Parents (and other brother and family) in Memphis.  Baby due in October.

 

Shout-out to DoubleBird for setting a PR on Burpees today!  #inspirationmotivation

 

Third Thursday Lunch is this week.  11:15am at Cabo’s Mexican in Nolensville.  Deets on #2ndF slack channel.

 

Q ended with a message from his readings on Pride:

“Pride is an epidemic vice.  It is everywhere and manifests itself in many ways.  As much as we may hate to admit it, we all have pride, each and every one of us.  The is not “Do I have it?” but, “Where is it?” and “How much of it do I have”?  We all have the tendency to think too much about ourselves and too much of ourselves.  Amy Carmichael once said, “Those who think too much of themselves don’t think enough.”  Here is what God says about Pride.

“Do you see a man wise in his own eyes?  There is more hope for a fool than for him.”  Proverbs 26:12

 

TYPO+

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IronPax at The Forge

GLOOM: Non-Existent, twas a beautiful morning

PP: a number of guys did the 5:15 PP and a few of us did the 5:45 PP.

PAX: DoubleBird, Freud, 3rd Degree, NumbTucks, TV Guide, CheezeWiz, Little Miss Piggy, Sparta, ShowMe, Huggy, Stats, Professor X (respect), Staples (Pre-vac), Kermit (pre-vac), Ragdoll, HushPuppy, Typo+ (QIC)

 

Warmps/Disclaimers

Warmups were very short in order to get Week 2 completed.  Q reviewed all exercises before getting started.  Moseyed to football field and got after it.

 

IronPax – Week 2 Challenge

For those that didn’t get to see the awesomeness that is Tebow on Thursday, or who wanted another chance to complete the workout (ie. me), we did it again hoping we could get it finished in an hour.  Here is the workout.

 

4 Rounds: (using 35′ cinder block or some version of smaller stone(s))

10 Manmakers (Blockees)

20 Overhead Press

30 KettleBell Swings

40 Goblet Squats

50 Incline Block Merkin (Blerkin)

Run 1600m (reducing by 400m each round)

 

Since we ran long, we really didn’t have a true F3 style finish to the morning.  Amazing work by an amazing group of HIMs!

 

It is such an honor to lead you guys and see the amazing work each of you do to better yourselves.

 

TYPO+

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Laredo – IronPAX Week 0 Workout

GLOOM FACTOR:  Zero.  It was almost a perfectly beautiful morning.

10 PAX in Attendance: Staples, Creeper, Double Bird, Huggy, TV Guide, 3rd Degree, Little Miss Piggy, Old Hickory, Barney Feivel, Typo+ (QIC)

 

Warmups/Disclaimers:

Quick Mosey

5x Seal Jacks

10x Squats

5x Merkins

Stretch – Guided

 

THANG 1: Individual Laredo Challenge (TIMED)

6 ROUNDS:

24x Squats

24x Merkins

24x Walking Lunge (each leg ½)

1x 400m Run

 

THANG 2: Team Laredo Challenge

Form teams and run Laredo as a team.  Each PAX takes an exercise to complete.  Three teams.  We got in three rounds!

 

COT:

Count-o-rama, Name-o-rama

 

Announcements Etc:

Pray for Barney’s Dad who was flown to a Hospital in Kentucky.  He is still learning more details.

F3 Dad’s Camp Ocoee this weekend.  Hit up TVG for more deets.

Wild Beast Feast next Saturday night.  Staples to confirm HC and info later in the week.

Q has his Vasectomy in less than 3 weeks.

 

Q shared some of what he is learning about Pride.  If you are dealing with Pride, let’s walk through this together and let God help us discover where we have Pride in our lives.

  • Pride swells up and makes a man think of himself more highly than he ought to, a breeding ground for self-deception.
  • Pride will challenge you in the midst of an argument with your wife, pressuring you to avoid reconciliation.
  • Pride gives birth to bitterness and resentment.

 

Love leading you guys. Awesome work today!

 

TYPO+

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It’s Huggy’s World, We Just Live in It!

GLOOM FACTOR: Minimal…humid with a little bit of misty-rain to get us started.

Pre-Party – KermiT, SexEd, Typo+, Staples, Barney and Old Hickory

Main Event PAX: Tebow, Stats, Staples, Typo+, Gaylord Focker, GlennGarry, MicDrop, KermiT, Show Me, 4×4, Old Hickory, Barney, Hush Puppy, SexEd, Professor X, Huggy (QIC)

Disclaimers/Warm-Ups

Disclaimer

Show me lap

Circle up for:

SSH x 15

Imperial Walker x 15

LBAC fwd x 15 DO NOT RECOVER

LBAC bwd x 15 DO NOT RECOVER

Overhead press x 15 RECOVER

Squats x 15

Good mornings and WMH OYO

 

Thang 1

PAULA ABDUL

At the far light-pole, sprint up 2 parking spaces, do 2 burpees, back peddle 1 space, do 1 burpee, sprint 2 spaces, etc. Light-pole to light-pole. Mosey to the sidewalk.

Counted off into 1s and 2s for the upcoming exercises.

Bear crawl to picnic table shelter, 1s do 15 dips, 2s do 15 merkins. Switch exercises when done. OYO.

Forward crab walk to rally point on the track.

Thang 2

FOUR CORNERS RACE

YHC gave some brief instructions for the PAX:

1s and 2s race in opposite directions around the small loop, stopping in each corner for an exercise. Four exercises were: SSH x 20, AH x 15, Merkins x 10, Burpees x 5. First team to have all members back to the rally point avoids wins and avoids punishment.

*The goal here was to encourage competition, and get the HIMs running HARD. Mission accomplished*

1s were victorious so they only had 10 burpees after the race, 2s had to do 20 burpees.

Mosey to the goal line on the football field and partner up. Your partner could not be someone on your team.

Thang 3

Partner wheelbarrow crawl from goal line to goal line AND back. Partners switched positions as needed.

Mosey from the end zone up to the concession stand for a people’s chair (wall-sit) and BTTW hold. YHC kept count in my head.

All in and mosey back to picnic table shelter for Mary:

Flutter kicks x 20

Inverted crunch x 20

LBCs x 50

High plank to right arm up, 10 oblique dips. Both sides. 10 mountain climbers to cap it off.

 

CoT

Count-o-rama, Name-o-rama (No FNGs)

 

Prayer Requests and Announcements:

  • Prayers up for YHC’s travels to and from Buffalo, NY this week.
  • SoccerMom and F3 Amazima
  • 2nd F Event at Staples – WILD BEAST FEAST, September 7th
  • F3 Nashville Anniversary workouts on September 14th and Sevier Park
  • Nolensville/Franklin convergence on September 21st

YHC took us out with a prayer. Helluva morning today, HIMs!

 

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Typo+ Anniversary Q

GLOOM FACTOR:  Zero…while on the humid side, it was a very nice morning.

 

Pre-Party 5:15 – TV Guide, SexEd, MicDrop, Nimbus;  + Sparta getting in a ½ marathon before the Thang.

Pre-Party 5:45 – Staples, Old Hickory, Typo+ for some Core work.

 

PAX in Attendance: Huggy, Tebow, Creeper, Swinger, Professor X (Respect), Nimbus, ShowMe, SexEd, MicDrop, Stats, TV Guide, Old Hickory, Mufasa, Hush Puppy, Sparta, Wolverine, Staples, Typo+ (QIC)

 

Warm-Ups/Disclaimers/Etc

Show Me Lap

 

Disclaimers

 

12x SSH IC

12x LBAC IC

12x rLBAC IC

Guided Stretch Routine

WMW OYO

Good Mornings OYO

Huggers OYO

 

Q explained how this is the One Year Anniversary of his starting F3!  He and the amazing TV Guide started on the same day a year ago.  This workout would be very similar to the one 3rd Degree did on that day.  SoccerMom EH’d me and Mursa EH’d TVG!

 

THANG

TYPEWRITER!

Mosey over to large parking lot.  While Q set up cones, PAX sprinted to far end, did 5 burpees and sprinted back.  Q joined in for a second round.

 

Round 1:  Start on one side of parking lot doing 10x merkins.  Bear crawl to the side with the cones, advance up to next cone and do 10x WarHammers.  Bear crawl back to starting side of parking lot.  Advance up to next cone.  Rinse and repeat all the way up the parking lot.  Mosey back to start and Core of choice to the 6.

 

Round 2: Same as before, but with 20x Squats and 20x WW1s (modify for those whose tailbone was getting mouthy).  Mosey back to start and Core of choice to the 6.

 

Let’s finish it off the same way we started, but adding a few more Burpees.  5 Burpees at start, sprint to far side of parking lot, 5 more burpees, then sprint back to start.  Rinse and repeat once more.

 

Mosey back to Shovel Flags.

 

CoT

Count-o-rama, Name-o-rama (no FNGs)

 

Prayer Requests and Announcements:

  • MicDrop’s M is on new meds for Rhuemetoid Arthritis. It’s helping but continued prayers.
  • Staples parents and their health issues.
  • SoccerMom and God’s work at Amazima.
  • F3 Dads event Sept 6-8 in East TN (see TV Guide for more info)
  • 2nd F Event at Staples – WILD BEAST FEAST (see Staples for more info)
  • F3 Dads event Sat Sept 14 at Symrna Lowe’s – Build a FireTruck with yo kids.
  • F3 Nashville Anniversary Convergence for those who can go – Sept 14
  • Nolensville/Franklin Convergence Sept 21 in Franklin.

 

Q had a Prayer Request, but also made it the closing encouragement.  I am dealing with Pride in some areas of my life.  He is revealing it to me through my wife and the book I am reading for ICC.  Please pray for me as I lean on God and my wife to identify those areas and work to rid my life of this pride.  The encouragement for PAX:  if God is asking you to work on something in your life, please seek help, accountability, and encouragement.  He is faithful and just and has a plan for your life.

 

TYPO+

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MicDrop’s First Q – The Remix and Cadence

MicDrop had his VQ today and dropped the mic with style.

PAX:  19 strong!  Typo+, Staples, MickeyMouse, SexEd, Professor X(Respect), TV Guide, Double Bird, Mufasa, GlenGarry, ShowMe, Huggy, Barney, Kermit, Gaylord FOcker, 3rd Degree, Tebow, MicDrop (VQiC)

WARMUP-CoP

Typo+ – Parking JOG – 1 lap
Welcome, Intro’d the VQ, then Turned over to MicDrop
Good Mornings – 5 on your own
Willie Mays Hays – 5 on your own
Tebow Calf Stretches (I tried) 🙂 … – Q Lead
Baby Arm Circles – 20, In Cadence…make them bigger
Side Straddle Hops – 20, In Cadence

THANG 1 … Column Run, to Cadence….RHYTHM!!

2 Column Jog/Indian Run  ///  Cadence calls:  Q LEADS

Thang 2 & 3 were mixed in as SpeedBumps.

THANG 2 – CARDIO for your Heart-ee-ohhhh

Failure To Launch – x10, In Cadence
(Assume Al Gore position; Q counts down from 10; explode jump/squat, return 2 Al Gore)
High Knees x20 – OYO
Mountain Climbers x30 – OYO
Plank Jacks – x40 OYO

****MOSEY – Column Run/Cadence

THANG 3 – Core, Cardio, Core

Burpees X10 – On your own
Shoulder Taps X20 – OYO
American Hammers X30 – OYO
Annie X40 – OYO  (Plank position; wax-on with right, left hand balance, 2 spins; switch hands) Each side one

Speed Bump

Merkins, X30 // LBCs x30 // Freddie Mercury’s x30
BEAR CRAWL BRIDGE … Jog to WATER!!!

Water Break

+ 10 Burpees for some: TV Guide, 3rdDegree, BarneyFeivel, MicDrop

 

Mosey Back to Parking Lot…

MARY TIME ….

Flutter Kicks X20 – OYO // WWI x20 -OYO

 

Prayer Requests

Little Miss Piggie, Soccer Mom, MicDrop’s Wife,

Praise .. ShowMe’s kiddo accepted Christ!  BIG PRAISE!

Challenge
Forgot to do this, but try to encourage someone this week.  Pick 1 person who you can be a positive light in their life.  Encourage them and let us know how it goes!

 

-MicDrop, out!

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Up By 5’s

GLOOM FACTOR:  no gloom.  it was a beautiful morning to exercise.

 

PRE-PARTY: 3rd Degree, Barney Feivel, Stats for 10 burpees on the minute for 10 minutes

 

PAX IN ATTENDENCE: Huggy, Professor X (Respect), Barney Feivel, 3rd Degree, Swinger, Show Me, Hush Puppy, Stats, Typo+ (QIC)

 

Q went long on his morning call with Mother Nature and came in hot.  3rd Degree led the PAX on a Show Me lap while Q planted the flag.  Q started, then ShowMe showed up!

 

DISCLAIMER / WARMUPS

15x Low-in-Slow Squats IC

10x SSH IC

5x Merkins OYO

Stretch Routine to loosen up

Good Mornings and WMH OYO

 

THANG 1

Buy-In: 5 Yurpees

 

5 Burpees

10 Merkins

5 Burpees

*moseyed to Painground*

15 Copenhagens

5 Burpees

20 Pull-Ups

5 Burpees

25 Lunges (per leg)

5 Burpees

30 WWI

5 Burpees

35 American Hammers (each side ½)

5 Burpees

40 Dwarf Kicks

5 Burpees

45 Squats

5 Burpees

 

Buy-Out: 5 Yurpees

 

 

THANG 2

Moseyed to back parking lot.  Split into two groups.  Group 1 goes while Group 2 recovers; flip flop.

 

5x Burpees + Sprint to the Trees.

 

We got in 5 rounds, then moseyed back to front parking lot.

 

CoT

Count-o-rama, Name-o-rama

 

POST-PARTY: ALL 9 participated in a 3rd Degree led 1 minute of Imperial Squat Walkers.  BOOM.  That’s right, all 9!

 

Q has been reading 1 & 2 Samuel over the past month or so.  From the time David was anointed King by Samuel to the time he actually became King over all Israel was something like 3+ years.  Once Saul died, he was anointed King over Judah.  Two years later he was anointed King over all Israel.  The takeaway is that David’s Kingship did not happen in his own time or in his own way.  It was completely God’s will and timing.  As you deal with your life, as you wait on things, please remember that they will happen in God’s timing and in God’s way, not your own.  Run to God and pray, read His word, and fellowship with other believers while you wait.  This is what God wants.  He wants you.

 

Despite having sleeping issue the night before every Q, I love leading this group and being led by the group.  You keep me moving in the right direction.

 

TYPO+