FitTest preview at Sir E

PAX: Dupree, Too Tall, Foxtrot Talks-a-lot, Black Widow, Prevac, Boy band, PSL, JK, Red Skull, Pedialyte

QIC: Floppy Disk

11 on a drizzly morning at Sir E.

Disclaimer dispensed, head up to the big house for some Warm-o-rama.

WoR (all IC)
SSH x20
Windmills x10
Good morns x10
Willie Mays x10
High Knees x10
Squats x10

THANG – taste of the FitTest in Nolesville this coming weekend.

50x hand-release burpees
Mosey to the big lot
Bear crawl hopefully about 100 yards
Crawl bear back
Mosey upper loop (a little over 0.5 mile)
Crab walk hopefully about 100 yards
Broad jump back
Mosey upper loop (a little over 0.5 mile)
Bear crawl about 30 yards
Crawl bear back
25x hand release merkins
25x jump squats

Mosey back to the church lot for some Mary

Mary
20x Flutter kix IC
10x Good morns IC

Tough workout today. These are a few of my least favorite things. When I announced the 50x hand release burpees PSL said, “That’s unfortunate”. Indeed! Everyone worked hard, though, and pushed through the discomfort.

Until next time,
Floppy D

FitTest Prep + Some Block Work

Conditions: 42 and almost raining, not as bad as the weather app said.

12 PAX in Attendance:  Barney Fievel, ShowMe, SexEd, Nimbus 1500, STERNO, Gaylord Focker, Stats, Mickey Mouse, GlenGarry, Professor X, Huggy, & LMP.

Warm-Up/Disclaimer – Did the ShowMe lap, totally missed the disclaimer.

In Honor of/Preparation for fit test, we got some reps

First THANGs First: Hand Release Burpees on the 48 seconds

As a trial run to improve times, we did 5 sets of 10 hand release burpees every seconds to shave some time off our opening act Saturday.

Mosey to the BC Bridge for more FitTest reps

Second THANG: BearCrawl/CrawlBear the Bridge

Then Run Half Mile Loop

Third THANG: CrabWalk/BroadJump the Bridge

Then Start the Half Mile Loop in Indian Run

In the interest of time…stopped at the sheds

Forth THANG: Partner Block Work

50 Block Merkins between partners – Rotating run to the Batting Cages

100 Block Squats between partners – Rotating run to the Batting Cages

150 Block Curls between partners – Rotating run to the Batting Cages

Finish the Half Mile Loop back to the parking lot

CoT/Numbers/Names

Moleskine

  • 3rdF (Faith) opportunity: We’re raising funds for Safe Families that will be our “buy in” to the FitTest on November 23rd. Any raised funds can be sent to the @F3Nolensville Venmo account or can be handed over in another fashion to Numbtucks.
  • 2ndF (Fellowship) opportunity: GAME NIGHT this Thursday Night (the 21st).  Starts at 8:30ish – Location details coming…
  • 1stF (Fitness) opportunity: FitTest face off against the fittest from the other Middle Tennessee regions at Nolensville for the FitTest Challenge, Saturday November 23rd at Nolensville High. Please come and be a part of this. Even if you’re not competing, we need at least two non-competing participants to help monitor and time people.
    • It also appears that there there is a bit of a convergence pre-party in the works, stay tuned for updates from Barney on slack…5:15am is what it’s looking like.
  • Prayers For LMP & Fam – They’ve got a Doctor’s appointment today and are expecting some results.

~N1.5K

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+

Explore the space

PAX:
CCR, Bagger Vance, PSL, Too Tall, AR, Rooster, Grisham, Dine N Dash, BoyBand, FTTA, Faulkner, School Girl, Ocho Cinco, Movin On Up, Prevac, JK, Floppy, Ludwig, Paul Blart

WOR:
Mosey the ball field loop. Circle up under pavilion for 30 SSH, 12 GM’s, 10 Squats, and 20 Hillbillies

THANG:
YHC was excited to explore an unused area of the AO. Mosey to the gully for instructions.

1. 2:4 Jack Webb with Irkins on the slope. 2 Irkins, 4 AirPresses..4 Irkins, 8 AirPresses……up to 20 Irkins, 40 AirPresses

2. Partner up. Partner 1 does 1 Burpee, ~5-6 ft Wall Climb, 1 Lt. Dan, back down – going up 1 rep each time.

Partner 2 runs to the swings and back. Switch.

RR until around ~8-10 reps.

3. 1:2 Jack Webb with Dirkins on the slope.

4. Partner 1 starts moving Lt. Dan on the bus loop while Partner 2 runs to the swings and back. Switch.

MARY:
After a mosey back to the lot circle up, on your 6, for 10 minutes of MARY.
20 Captain Thor OYO
20 Flutters IC
20 Alabama Prom Date IC
20 Flutters IC
25 Single-Leg Alabama Prom Date IC
25 Single-Leg Alabama Prom Date IC
20 Flutters IC
10 Fire Hydrant each side
10 Fire Hydrant with kick each side
20 Captain Thor OYO

COT:
For I will pour water on the thirsty land,
and streams on the dry ground;
I will pour my Spirit upon your offspring,
and my blessing on your descendants.
– Isaiah 44:3

Magnificent 7 @ The Pound – 11/14/19

7 PAX chose wisely; they were Kermit, Staples, Prof X, Huggy, Hot Dish, Stats, & Tebow (QIC)

After the last couple of frigid days, this morning’s ~30 degree temps felt balmy.

WARM UP:
Quick lap, SSH, HB, IW, BACs, Lunges, Squats, Merkins, MC

Brief explanation of a minor theme for today: injury prevention. We do a lot of forward/backward movement, but not much lateral movement. This means we’re no doubt deficient in some of those critical stabilizer muscle groups that can help us bullet proof our knees from injury. With that being said,

LET’S DO THIS

Bear crawl two light poles down
*every 4 parking space lines perform 20 lateral hops
Then, Crawl Bear/Crab Walk back

Partner up, 4 Rounds:
P1 – hop on one leg (seriously)
P2 – side shuffle down two light poles, sprint back, switch
*5 burpees for each partner if P1’s second leg touches the ground before P2 returns (no penalties were awarded)

10 burpees, 10 lungees

Short mosey to the concession stand, Partner up, AMRAP 6min
P1 – wall sit
P2 – (4 MC + 4 Low MC + 4 Merkins) x 4, switch
*these were pretty nasty; we’ll see them again

Flutters IC (get those soft, bent legs outta here)
AH IC

Mosey back to parking lot for
10 burpees, 10 lungees

MARY: bear crawl stance shoulder taps x 20, Huggers, GMs

Prayers for Staples’ mom and LMP’s wife.
Great job by all,
Tebow

Stone Cold Cooper at Broken Wheel

stone cold steve austin GIF

Conditions: The temperature was 15 degrees but the wind made it feel closer to zero. Combine that with a nice layer of ice on everything and you’ve got yourself some premium Gloom.

10 PAX in Attendance:  Barney Fievel (YHC), ShowMe, SexEd, Nimbus 1500, Hot Dish, Tebow, Gaylord Focker, Kermit, NumbTucks, and Staples.

Warm-Up/Disclaimer – Just as we start to take off for our ShowMe lap, another vehicle pulls up. That’s right, its your boy, ShowMe showing us why we call it a ShowMe lap!

First THANGs First: Stone Cold Cooper

Mosey up to the sheds where we stored the cinder block coupons from the Gauntlet. Bust out 20 blockees and take a half mile lap. Repeat, decreasing 5 blockee reps each round. Equals 50 blockees and two miles.

Second THANG = Pull-Up Apocalypse

PAX form several lines in front of the swing sets and perform a pull-up apocalypse starting with 10, OYO.

Bear Crawl the bridge and back because we love it.

CoT/Numbers/Names

Moleskine

  • 3rdF (Faith) opportunity: We’re raising funds for Safe Families that will be our “buy in” to the FitTest on November 23rd. Any raised funds can be sent to the @F3Nolensville Venmo account or can be handed over in another fashion to Numbtucks.
    • GlenGarry also recently put a call to action out there for any PAX that want to help organize us better as it applies to 3rdF opportunities. He and Staples are looking for others to form a 3rdF Committee. See them for more details if you’re feeling led to mobilize F3 Nolensville for the good of our community.
  • 2ndF (Fellowship) opportunity: Seriously, I want us to have another game night. I hosted last time and will do so again! NumbTucks, O master of games, what game do you have for us next?!
  • 1stF (Fitness) opportunity: The Gauntlet and IronClad Challenge were total successes. Props to each PAX that participated in either. Next up, our fittest face off against the fittest from the other Middle Tennessee regions at Nolensville for the FitTest Challenge, Saturday November 23rd at Nolensville High. Please come and be a part of this. Even if you’re not competing, we need at least two non-competing participants to help monitor and time people. We’ll all be thick in the fog of war and can’t really be trusted to do anything for ourselves (at least I can’t).
    • Finally, I’ve been running the F1 aspect of F3 Nolensville since we got started and would really like to take on one or two others to form a committee. Let me know if you’re interested. It would entail organizing our CSAUPs, coordinating fitness-related events and Convergences with other regions, ensuring we have the needed number of AOs, and making sure F3 Nolensville always has a plethora of opportunities for PAX to sharpen each other physically.

-BF-

THE FEW, THE PROUD, THE…[ones who show up at 0530 with a wind chill of 11 degrees]

244 years ago this week the “most powerful fighting force on the planet” was established: the United States Marine Corps.  YHC’s father was a Marine officer in Korea and landed in Incheon on 10 November, 1952.  Happy Birthday Marines!

QIC: Silver Medal

PAX: En Fuego, Moneyshot, Bicentennial Man, High Flyer

CONDITIONS:  Wind chill of 11…what do you think it was like?

MOSEY (“slow calculated ice dance”)

Started with a long mosey trot around the church parking lot then back up around the back of the retirement center g-i-n-g-e-r-l-y placing every step.  Heading back to the main parking lot a skidding/sliding noise was heard by all, but alas, it was just bicentennial who had discovered that sliding on the ice [on his feet] was easier than running on it.  Pretty impressive.  Skipped typical WOR because who really needs to warm up anyway in these temps?

THANG (modified heavily)

Audible 1- The impending ice looming, YHC decided the night before to pivot and not go off-campus…some “field” training would be perfect.  So three on-campus main events were planned. (Audible 2- we only really got to one of them).

  • MARSOC Short Card.  Straight from the USMC Special Operations Command website.  If you haven’t done this, try it.  Simple 15-20 minute routine but a good one that will get the heart pumping without moving out of a 3’ radius.
    • 30 Merkins
    • 30 Squats
    • 30 LBCs
    • 10 Burpees
    • 10 Windmills
    • 30 Merkins
    • 30 Mountain climbers
    • 30 Flutter kicks
    • 10 Burpees
    • 10 Cherry pickers (4-count)
    • 30 Merkins
    • 30 SSHs
    • 30 Supermans
    • 10 Burpees
    • 10 Chain breakers
    • 30 Merkins
    • 30 Lunges
    • 30 Hello dollies
    • 10 Burpees
    • 30 American Hammers (modified count)
    • 50 dips (modified from AMRAP pull ups as bar was inaccessible)
  • In preparation for his Korea deployment in 1952, my father attended the USMC’s Mountain Warfare Training Center in Pickel Meadow CA (in the Sierras).  So to remember that we headed up to field for second and third acts that would include plenty of mountain “crawling” training.  Gate is frozen shut.  The locking device was plastic so we decided not to break it.  Ice was everywhere so jumping it posed risks.  Mosey around to Bernie Hill gate (which was also in the same frozen condition).  But who would have thought, Bernie Hill was [almost] completely dry.  So….
    • 3 rounds of El-Capitans/Everest combo (Lt Dans uphill);
    • 4 rounds (I think) of uphill Bearcrawl.
  • Long mosey back to main parking lot for some Mary that included ample J-Los, Freddie Mercurys, WWIs, Flutters, WMHs, and extra stretching that didn’t occur during WOR.

Lots of time was wasted with slow mosey and botched plans.  The lack of continuity was frustrating but on a day like today, you just keep moving.

BULLHORN:

  • Prayers for Hipster’s recovery
  • Prayers for High Flyer’s “you know, um, procedure” this Friday.  Moneyshot’s prep advice was duly noted by all.

I appreciate you guys making it out there this morning.  Had some curveballs thrown but we kept moving and made it through.

Silver Medal

Hambone’s Extremely Late Backblast

Date: 11/2/2019 – 0600-0700
Q: Hambone

Pax: Black Lung, Money Shot, High Flyer, FTTAL, Drago, Deep Dish, Big Stick

Disclaimer: The disclaimer may have been given in short form

Warmup:
20 SSH IC x 20
Good Morning OYO
Squat IC x 20

Slowwwww joggggg

The Thang:

30 minutes of intervals

2 minutes OFF

1 minute On

Total: 2.0ish miles

Hill Sprints

17 sprints up the hill to the flag
walk / slow jog back down

Mary
Once the pax completed their hills sprints, they headed back to the parking lot for:

Alabama Prom Dates IC x 20
Low Flutter IC x 15
LBCs IC x 20

Fin

Worthy to note that the pax covered 4.13 miles in total. Varying speeds coupled with tapered intensity allowed the pax to cover ground and improve.

Maupin Hero WoD @ Defiant for Veteran’s Day ’19

PAX in attendance: Stats, HotDish, Jeeves, Prof. X, Huggy, Typo+ and 3D (YHC, QiC)

Image result for maupin wod

Today we were able to commemorate the life of a fallen hero, SPC, Matt Maupin, US Army. SSG Maupin was captured then executed by Iraqi insurgents in ‘04 and his remains weren’t recovered until ‘08. The attack took place on 9 April ‘04, hence the 4 rounds and 49 reps.

Here is the story and meaning behind the workout: https://youtu.be/txHXy2xADJo

Live in the knowledge that you are protected by heros who sacrifice so you can enjoy what you do…

For me, I also remember that as a Christian I have been bought with a price and no longer live unto myself…that’s thanksliving

3D, out…

Nolensville’s CSAUP: Enter the Gauntlet

F3 Nolensville was started April 2018 with our first AO, Broken Wheel. A year and a half later, we’ve grown to a total of 6 AOs, including two new all running and all rucking AOs, Runegades and RuckU, and have welcomed dozens of new PAX. We continue to grow and sharpen each other in Fitness, Fellowship, and Faith.

Today, we rise to the challenge of F3 Nolensville’s semi annual CSAUP, the Gauntlet. This challenge consists of 4, mini AOs spread out across an 8- (or was it 9?) mile course designed by YHC. Ready for a little Tour de Nolensville? LET’S ENTER THE GAUNTLET!!!

Conditions: About 25 degrees and rising. This Gauntlet started later in the morning than the Spring Gauntlet by 30 minutes. That and the recent time change meant we were only in the dark during the first AO (mine), all of which was on the football field. By the time we took off, the sun was rising and we were just getting started.

18 PAX threw down, including: Barney Fievel (YHC), Huggy, Kwame, MicDrop, Typo+, Sex Ed, Pom Pom, Maniac (FNG, welcome), Ragdoll, 3rd Degree, Kermit, Staples, TV Guide, Cheese Whiz, Pancreas, Old Hickory, Jeeves (pre vac), and Hot Dish.

After a brisk trot around the parking lot and onto the football field, Disclaimers and Opening Remarks were made.

Warmorama consisted of ten SSH IC, 30 burpees, and two good mornings. If you weren’t warm before, you’re getting there now!

AO #1: The Forge

Led by Barney Fievel (YHC)

I am tickled pink in all the best places to report that several PAX remarked that my Q was the most difficult of the 4. The fact that it was also the first must have crushed some of you mentally. That is delightful and outstanding!

Merciless Dr Evil GIF

Bear Crawl 100 yards, goal line to goal line, crab walk back, and finally broad jump across a third time. I just don’t get why you people don’t like crab walking. Pancreas gets it. Amirite?!

PAX circled up for a little something we like to call “Amber Waves of ‘Merkins”. PAX begin in the high plank position. One Pax begins routine by going down and holding the merkin position, signaling the PAX on his left to do the same in a waterfall. The original PAX, still holding the down position, can only rise back into the high plank position when the PAX on his right has gone into the lower merkin position. We did about 8 rounds of this and saw who among us isn’t above screwing over the guys to his left!

YHC was about to have us do something half baked involving push ups under the bleachers. Opted to have all PAX perform AMRAP pull ups once before moseying off the grounds. Well done, HIM. Onward!!

AO #2: Defiant

Led by Typo+

5 Yurpee buy in. The yurpee is a dastardly little exercise, invented by Dr. Yuri Speclanovichdevonovidch. Actually, I’m pretty sure Ragdoll, CheezWhiz or some sick combination of the two are what led to this little devil. Burpee with a clap merkin and two (count em two) jumping knee taps.

PAX broke into two groups and did parking lot burpees all the way down the front parking lot. Once there, mosey to your left, line up, and bear crawl to the concrete wall. Rinse and repeat one more round.

Mosey to PainGround. The frost on the swings caused us to disperse across the grounds, making comms difficult for the coming routine, but we pressed on:

Partner Up. P1 performs 8 burpees while P2 performs air squats. Switch. Continue as an Apocalypse routine (descending one rep each round). 5 Yurpee buy out. The fog of war seemed was thick on the pain grounds today. A sign that someone delivered a thorough thrashing! We thank you, Typo+!

Dumb And Dumber Television GIF

AO #3: Broken Wheel

Led by Sex Ed

The look of despair on the face of the PAX when the gate swung open revealing cinder blocks made me light up like a Christmas tree. Thank you for that gift, Sex Ed. PAX cusacked their coupons to the lower parking lot where we could ensure the jagged, rocky surface of the parking lot could cause additional pain while we performed the following routine. One minute of each of the following. Rinse and repeat for a total of 20 minutes.

      • Goblet squats
      • Mountain climbers
      • Coupon swings
      • T-merkins
      • Jump split squats
      • Coupon rows
      • Side lunges w/touch
      • Shoulder touches
      • Forward lunge w/twists
      • Push presses

This was a lot of fun! Pom Pom, my friend in town from F3 Johnson City, and I were across from each other in the circle. We made it a point to watch each other the entire time and not let the other stop movement or use poor form. The result is that I’m sore in places I didn’t know I had. Thank you, Pom Pom and thank you Sex Ed! This HIM has been stepping up and helping F3 Nolensville grow. TClaps, sir!

Back To The Future Love GIF

AO #4: The Forge (Final Round)

Led by Kermit

The bearded one has brought us a game of Station Tag! The PAX thank you and jump to the task eagerly and with a real whiz bang attitude! Actually, we looked like we were ready to lay on the couch for a few days but you didn’t seem to care much, as you explained the routine:

Pax formed 7 groups, 6 groups rotating at the following stations and a 7th group running a lap on the track. The group running on the track finishing a lap and taking the place of station 1 kicks off everyone’s rotation. The stations:

    1. Skaters
    2. Clap Merkins
    3. WWIs
    4. Flutter Kicks
    5. Floating Starfish
    6. Squat Jumps

The AO was concluded with 10 burpees. Felt like being hit in the face. One, last, time. Thanks for that Kermit! We are thankful for the beat down you have provided.

Tired Fuck My Life GIF by TV Land

CoT

YHC wanted to make it known that F3 Nolensville is a group of men that follow Jesus, first and foremost.

Coffeteria 

The highlight of coffeteria had to be when Little Miss Piggy came with a pot of coffee in hand. He had to miss the beat downs because him didn’t feel well and him just a little guy. Just kidding, buddy. We appreciate you!

Announcements

  • Spring Hill’s F3 Dad’s Event
    • Today, Sunday November 10th
    • 3PM at Harvey Park
  • F3 Nashville Convergence
    • Tomorrow, Monday November 11th
    • 530AM at Franklin Road Academy
    • Old Hickory is an HC for this and I’m on the fence.

Until next time! The Gauntlet will return!!

-BF-