Author: Dave Stanley

Conditions: Beautiful, but a touch on the humid side.

PAX in Attendance:  WHOOPS, Staples, Ragdoll, CheezWiz, Gaylord Focker, NumbTucks, Little Miss Piggy, Swinger, Playboy, Double Bird, Voyeur, Old Hickory, Barney Feivel, SexEd, Nimbus, Typo+ (QIC)

Disclaimers

Warmups:

Mosey

10x SSH

10x LBAC

10x rLBAC

Stretch OYO

 

THANG 1:

Three Rounds of:

• 1 lap around school
• 21 burpees

Finish with one last lap around the school for a full mile.

 

THANG 2:

Time to Bust the Gut!

 

Two Rounds of:

50 LBC (alternate sides)

50 American Hammers

50 Side Plank Hip Raise (25 each side)

50 WW2

10 Inchworms

 

COT

Count-o-rama, Name-o-rama – 16 strong today which sets a new records for Defiant!  Great job today fellas!

 

BULLHORN:

• Third Thursday Lunch this week. Look for more details on Slack.

 

MOLESKIN:

• Several folks asked for prayer for certain friends and co-workers battling illnesses of varying types.

 

I closed out by reminding people that, as believers in Christ, we are not of this world, we are just in it.  Scripture reminds us to not be conformed to the world.  We must stand firm on the truth found in Scripture and hold to that truth in love with those around us.

 

Always great getting to lead such a great group of guys.

 

TYPO+

GLOOM FACTOR: it was a beautiful, yet very humid morning.

 

PAX: Professor X (Respect), Staples, NumbTucks, 3^rd Degree, Swinger, Double Bird, SexEd, Creeper, Gaylord Focker, Typo+ (QIC)

 

Pre-Party: NumbTucks, 3^rd Degree and Staples did Bearway to heaven with Creeper joining in a quarter of the way through.  Congrats to NumbTucks for finishing for the first time.  Congrats to Staples for setting a PR.

 

ShowMe Lap for Gaylord Focker

 

Circle up for Disclaimer, WarmUps:

15x Squats (PAX acted confused in regards to when Q was calling it finished.)

15x Seal Jacks (Q made it obvious, with authority, when he was calling it finished!)

12x LBAC

12x rLBAC

 

Head to Staples’s truck.  Grab your Coupon and head to the PainGround.  It’s time to have a little fun with your Coupon.

 

THANG:

ALL EXERCISES HAVE 50 REPS.  Each round consists of Legs, Upper Body, and Core.  Run to fence and back after each round.

ROUND 1: Squats, Curls, American Hammers (for AH: each side ½ unless you are using coupon, then each side is 1)

ROUND 2: LUNGE (Each leg is 1), Overhead Press, LBC (no coupon, drop legs to right side and do 25, repeat on left side)

ROUND 3: Step-ups (Each leg is 1), Pull-ups, Knees-to-Elbow

 

FINAL TASK:  Hang Hold – see how long you can hold on to the bar before dropping to ground

 

 

Mosey back to Staples truck to return Coupons.

 

 

CoT:

Circle up, counted off, name-o-rama.

 

Q forgot to ask for prayer requests and announcements.

 

Post-Party: Gaylord Focker, 3^rd Degree, Creeper, NumbTucks, and SexEd for half of it.  All did 10 Dwarfkins (Merkin, dwarf kick, Merkin, dwarf kick to the other side)

 

 

BULLHORN: #2ndf lunch this week in Nashville for any (Nolensville) PAX that work in (or want to drive to) the area.  Watch Slack for details.

 

Love seeing double digits for yet another week.  Let’s keep the momentum up!  Love leading you guys!

 

TYPO+

GLOOM FACTOR: Was a beautiful 62 degrees this morning, a perfect way to start the week.

 

11 PAX: Creeper, MurSA, TVGuide, Staples, Barney Feivel, Old Hickory, Altidore, Gaylord Fockker, Voyeur (FNG), SexEd, Typo+ (QIC)

 

Disclaimers, Intros, etc,

 

WARMUPS:

ShowMe Lap

10x SSH IC

10x LBAC IC

10x rLBAC IC

10s Low-In-Slow Squats

 

The Thang

THE HATEFUL 8:  8 ROUNDS, with 8 reps of each:

• Merkins (vary up hand placement each round)
• WarHammer
• Squats
• Slutter Kicks
• Pull-Ups
• WW1
• Copenhagens
• Burpees
• RUN TO FENCE AND BACK
• High Plank to 6

We completed all 8 rounds in the allotted time!  Great work guys.

Due to number of exercises, Q busted out a big white board.  Wonder if he’s compensating?  Exercises were listed for ease (and so Q didn’t have to keep repeating the exercises).

 

CoT, Count-o-rama, Name-o-rama

• Welcome FNG Voyeur!
• Prayers for Staples Mom as her dementia is worsening quickly.
• Gaylord and his M are both in Grad School. M is dealing with Anxiety.  Prayers as she works through it.
• Praise for Barney’s interview. It went very well and was able to connect with one of the interviewers on a personal level. Should hear back today on the interview.

 

As usual, its an honor to lead you.  See you back out there!

 

TYPO+

GLOOM FACTOR: cold and gloomy

 

Three PAX went and PP’d on the Playground: 3rd Degree, Nimbus1500, Old Hickory. 6x WWIs, 7 x Jump Squats, 8 x Underdoggies for 9 rounds

 

PAX in Attendance: 3^rd Degree, Old Hickory, Nimbus1500, Wolverine, Nacho Libre, Hush Puppy (yes, a sub-40 deg post!!), Ragdoll, Typo+ (QIC)

 

MumbleChatter: high for 8 PAX

 

Warm-Up Mosey, Disclaimers

 

Warm-Ups:

12x SSH IC

12x Seal Jacks IC

12x LBAC IC

12x rLBAC IC

Stretch OYO

 

Today we do a GAUNTLET themed workout in preparation for Nolensville’s first CSAUP on Saturday, May 4^th (may the fourth be with you).  We did below as prescribed.  Was going to repeat G,A,U,N,L,E, but only repeated G,A,U due to time constraints.  Moseyed to PainGround after “A” to complete remainder of exercises.

 

G – Gas Pump x 40 [Start in the LBC position and straighten your legs to the Dolly position and then back to the LBC position.]

A – Air Drama x 40 [bodyweight squat with a calf raise at the end of standing up]

U – Underdoggy x 20 [supine pull-up hanging below a swing] – careful of the H2O

N – Nolan Ryan x10 each side [Start in a side plank position with your ungrounded arm extended. Complete a punching motion as if someone, namely Robin Ventura, were under your other arm]

T – The Bruce Merkin x20 [start in regular Merkin Pose with one leg crossed over the other at the ankle. When you come back up on the Merkin switch legs.]

L – Lt Danger x 20 [Lt. Dans plus a merkin. The sequence goes lunge-lunge-squat-merkin] – several PAX lost count on the complexity of the movements.

E – Escalator – 10 Burpees, 20 Tuck Jumps, 30 Merkins, 40 squats, 50 lunge walks (1 per leg). Short lap to end of sidewalk between reps.

T – THUNDERSTRUCK! – done to Thunderstruck by AC/DC.  [complete 1 Burpee for every “thunder!” that is heard in the song. Plank during the rest of the song]

 

And that, my friends, spells GAUNTLET.

 

Mosey back to parking lot to finish up.  Q was going to end 4 minutes early, but who wants that?  Hushpuppy sure don’t!  Mary requested and led by HushPuppy:

Flutter Kicks

LBCs

Am I forgetting something?

 

Count-o-rama, CoT, Announcements

 

• Wolverine’s 7 yr old neighbor was hit by a car over the weekend.
• SoccerMom
• Third Thursday Lunch – details to come via Slack
• when do we get a HushPuppy Q?

 

 

Post-Party: Sunrise Sampler with 3^rd Degree, Ragdoll, Typo+, and Old Hickory (closing out his morning trifecta!). 10 Clerkins and 10 Floating Starfish

 

 

As always, humbled to lead such a great group of guys.

 

Remember, be kind this week.  You never know what someone else is dealing with.  Be kind and patient.  Be the type of friend you want others to be to you.

 

 

TYPO+

Gloom Factor: Cold and Gloomy (I’m about tired of the cold…it can go away)

Pre-Party: Barney Feivel, NimbusXXX, NumbTucks doing some bear square dance movement thingy.

 

PAX: NumbTucks, Wolverine,  Nacho Libre, Barney Feivel, Nimbus(Insert Number Here); Typo+ (QIC)

 

Mosey, Warm-Ups, Disclaimer Forgotten (Oops)

 

Warm-Ups:

12x LBAC IC

12x rLBAC IC

6x Merkins IC

12x Low-N-Slow Squats IC

 

Run to Black Beauty and grab yourself a Coupon.  Partner up.

 

THING 1

Line Up across from your partner halfway-ish across the parking lot.

 

20x Overhead Shoulder Press

Bear Crawl to Partner’s Coupon

20x Squat Jumps

Crawl Bear Back to your Coupon

20x American Hammers (each side 1/2)

 

40x Curls

Bear Crawl There

40x Lunges (Each leg is 1)

Crawl Bear Back

20x WW1

 

60x Curls (Q forgot to make a change when planning his Q, so extra Curls it is!)

Bear Crawl There

60x Squats

Crawl Bear Back

20x WWII

 

Indian Run the long way to playground…very interesting with only 6 PAX.

 

THING 2

Find a bar and get ready.

8x Burp-Ups (Burpee Pull-Ups)

Run to far fence and back.

7x Burp-Ups

Run to far fence and back.

Rinse and Repeat all the way down to 1 Burp-Up.

 

Mary:

PAX Choice Makes for a fun time

15x Slutter-Kicks (Typo+)

20x Hello Dolly’s (NumbTucks)

10x Side Plank Hip Raises (10 each side) (Nimbus)

Xx something something (I forgot…my bad Barney; by this time my brain was lacking oxygen)

20x Flutter Kicks (Nacho Libre)

Xx something something (my bad Wolverine, brain not working)

 

Mosey back to start.

 

CoT

Count-o-rama, Name-o-rama, Encouragement.

 

Post-Party:  more of the bear square dance movement thingy.  Barney, Nimbus, NumbTucks, Typo+

 

I keep a list above my work desk as a reminder.  Compared Satan’s Voice with God’s voice.  If you want to hear God’s voice more clearly, read the Bible.  It’s a great thing.

God’s Voice                        Satan’s Voice

Stills You                              Rushes You

Leads You                            Pushes You

Reassures You                   Frightens You

Enlightens You                   Confuses You

Encourages You                Discourages You

Comforts You                     Worries You

Calms You                           Obsesses You

Convicts You                       Condemns You

 

3rd-F Event:

Tuesday, April 2 : Testimonies and God’s Work: at Typo+’s house.  8pm  Details to come on Slack.  Firepit it is!

 

Very Humbled to lead such a great group of guys today.  All of you schooled me and I was the 6 most of the time, if not the whole time.

 

Typo+

It was the perfect day to Launch Nolensville’s newest AO, Defiant, with a Bakers Dozen.

PAX: Inspector Gadget, TV Guide, 3rd Degree, Barney Feivel, Old Hickory, Creeper, Stats, NumbTucks, Gilligan, Altidore, Wolverine (FNG), Nacho Libre (FNG), Typo+ (QIC). [Tebow coming in hot with Coffeteria!]

 

Pre-Party of 1: 3rd Degree

 

Warmups, Intros, Disclaimers

12x SSH IC

12x LBAC IC

12x rLBAC IC

Mosey to the Things…

 

Time to get Defiant…

THING 1: Parking Spot Burpees

Divided into two groups to keep things moving along, each group working on a different row of parking spots.

Start with a Burpee at the end of a spot, then run and touch the curb.  Politician to the next spot and repeat all the way down.  Mode of transportation back: 10x Lunge, Lunge, BroadJump, then mosey the rest of the way.

Rinse and Repeat; Mode of Transportation: DuckWalk.

WWI while waiting on the 6.

Mosey…

THING 2:  a Nolensville Favorite

begin at starting line, Bear Crawl to Big Cement Balls.  Trying to think of something Witty to add here……aw nuts.

Mosey to playground, or as 3rd Degree likes to call it, the PainGround…

THING 3: 11’s

Pulling out an old 3rd Degree Workout…

Do two exercises, reps always totaling 11 [10 of A, 1 of B; 9 of A, 2 of B…].

A: Swing Knee-Ins; B: Pull-Ups; Mode of Transportation: Lunge

 

Mary: PAX Choice

Freddy Mercury x20

Flutter Kicks x20

American Hammers x20

Mosey back to Shovel Flag…

 

COT, Count-o-rama, Name-o-rama

13 lucky PAX endured the initial Defiant Beatdown.  Welcome to our two newest F3 Nolensville HIMs: Wolverine and Nacho Libre!  Bring all your high school buddies to workout with us old Fuddy-Duddies and we’ll show them what a workout really is!

 

Post-Party: 9 Yurpees (several PAX partook)

 

Thoughts & Requests:

*prayers for Gaylord Focker as his family deals with the rapid decline of his Mother’s health

*thoughts and prayers for Soccer Mom in Uganda

 

As always, I am proud and humbled to lead such an amazing group of HIMs.

ENCOURAGEMENT: We named this AO DEFIANT for a reason: to deny our natural tendency to remain at rest and to get better for ourselves, our families, and our community.

 

TYPO+