Backblasts

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Ragdoll’s 1 Year Anniversary Q at The Pound

16 PAX bearly had any fun today as they celebrated Ragdoll’s 1 Year F3 anniversary. But my goodness, could conditions have been any more perfect?

Here’s what went down…

Preparty: Stats on point for a bear crawl / crawl bear bridge preparty.

PAX: Swinger, IG, Typo+, Stats, Nimbus1500, Mickey Mouse, Altidore, Kermit, Mufasa, Scrooge, Tebow, Staples, MicDrop, Hush Puppy, Netflix, and your faithful Q Ragdoll.

Warm-up: 

  • 20 Side Straddle Hops
  • Good mornings and hamstring stretches
  • Toy Soldiers (high leg kicks), 10 each leg

The Thang

From the parking lot, we mosey across “The Bridge” which has all the HIMs breathing a sigh of relief. Kermit is shocked… “twas a perfectly good bridge,” he says.

Oh what Kermit doesn’t know.

For the past year, the Nolensville Park bridge has been a symbol of my pain and weakness. Today that ends.

We partner up, as F3 leaves no man behind. Today we will encourage each other throughout the entire workout. And then we bear crawl the bridge.

Next we line up by our partners to do a Catch Me If You Can Indian Run. As the crew runs around the track, the last partners in line will drop to do 5 merkins, then sprint to the front of the line, tapping the last partners in line who then drop for their 5 Merkins. So on and so forth, we circle the track for .3 miles until we’re back to the bridge.

Now it’s time to crawl bear the bridge. “Why is doing this thing backwards so much harder?” Swinger asks. “Because bears weren’t made to crawl backwards,” I say.

Now back in the Feed Mill parking lot we line up for a quick Parking Lot Shuffle. Still in pairs we drop to do 1 Merkin at the top of the parking space, run to touch the curb, then backpedal to the top of the space to our right. We do this all the way around the lot, about 20 spaces in total.

We plank and wait for the 6, and then get on our backs for 20 counts of flutter kicks.

Oh look! A bridge! Time to teach that bridge who’s boss and bear crawl it. Kermit is shocked… “I think that bridge owes Ragdoll money,” he says.

We Al Gore while we wait for the 6, then line up for another Catch Me If You Can run. I forgot to give instructions, and somebody gets angry at somebody else for asking the Q what exercise they’re supposed to do while we run. It’s 3 Burpees this time.

We circle the track, another .3 miles. I’m pretty sure the crew started picking up the pace as we got close to that bridge, but sure enough — speed bump time.

You know what to do. Crawl bear that sucker.

Gosh darnit, we’re at time already. We mosey back to the parking lot and do a few high planks and one arm planks to close out the morning. Strong work everyone!

Encouragement

I think we all love and hate the Nolensville Park bridge.  I know for me it has been (more often times than not) a clear marker of my weakness.

But as I told the kids at F3 Dads on Sunday, it’s not about how fast you do an exercise, how many times, or even what form you do it in. There’s always going to be someone next to you who can go faster, do more, or perform better.  Rather, it’s about giving it your best each time you’re out there.

If you try your best today, your best tomorrow will be even better.

A couple weeks ago I bear crawled the bridge for the first time without taking any breaks. It took me nearly an entire year to accomplish that!

I know Scrooge had a breakthrough today as well and got through the whole bridge without stopping. Nice!!

Change happens one step at a time. You can only reach your goals by continuing to put one foot in front of the other.

You guys are all doing great, and every morning you’re out there you’re getting stronger and faster and making yourselves better. Keep putting one foot in front of the other.

COT

  • Scrooge’s mom is undergoing two biopsies. We pray for a good report and continued strength through a difficult season.
  • Lifting up a local Nolensville family who lost their husband/father in a tragic accident recently.
  • And continued prayers for Soccer Mom and his family as they spread the good word in Africa.

Announcements

  • Staples and Numbtuck’s smoker will be hosting a Brisket Fest this Saturday, 6:00pm at Staple’s house. Hit up Slack for details.
  • Monday morning there will be dual Memorial Day events happening:
    • Brentwood YMCA: Preparty Murph, Hero of the Day Workout 6-7, then Ruck Post-party.
    • Nolensville Park: Murph Challenge @ 6:00am

  Postparty

Was gonna be led by Kermit, but then Nimbus called audible and ran to his car to get his ruck. Then he brought Mufasa, Mickey, Kermit, Ragdoll, Stats and Altidore to the football field for a partner drag, 50 yards each partner. At this point Stats and Altidore looked at each other and determined this was a ridiculous idea and went back to get coffee. Then we did a 50 yard partner carry back to the starting goal line. Then we bear crawled some more. But Nimbus had no partner, so he just carried his (much lighter than my partner) ruck the whole time. I don’t know … I think Stats and Altidore had the right idea.

Proud to lead you all this morning, and thankful for the brothership we have to encourage one another and push each other to be stronger physically, mentally, emotionally, and spiritually.

~ RagDoll

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Stairway to Seven – Racetrack 5.22.19

14 of Nashville’s finest for some stairwell work at The Racetrack this morning. And BV and Toga were in attendance too.

PAX: Toga*, Olan Mills, Joey Freshwater, Bedpan, Umbrella, Black Widow, Offshore, Dr. Smartt, Tampa Libra, Double Check, Hot Pockets (FNG), Boone’s Farm, Tiny Dancer, Big Bang, Bagger Vance*, Razorback (Q).

* Late stage uninvited (and unhelpful) co-Qs.

Conditions: Beautiful outside, a touch sticky in the west stairwell.

WOR: Mosey to usual parking lot for SSH, Good Mornings, WMH, Squats, Hillbillies, Merkins, Spidermans, Mountain Climbers, High Knees and Butt Kickers. Move over to the bottom of the west staircase of the parking garage for…

THANG: 7 rounds up and down the west stairs. 20 merkins at the top, 20 LBCs at the bottom. We progressed up the stairs in the following manner:

1 – run touching each step

2 – run touching every other step

3 – double leg hops every other step

4 – single leg hops every step (alternating legs each half flight)

5 – double leg hops every other step

6 – run touching every other step

7 – run touching each step

Optional speed bump at the midpoint of 4th flight for a swig of Fireball from the half abandoned bottle we discovered – alas no PAX partook. Q had plans for more stair work on the big stairs by Holler & Dash, but we were low on time and I was low on stamina (that’s what she said?). Next time…

Moseyed to park for a quick pullup pyramid, from 1 rep up to 5 reps and back down. Much uninvited co-Q commentary from BV and Toga.

Back to starting point for 45-60 seconds of touch your toes stretching lest I finish a workout early and deprive the PAX of the full physical fitness they paid for. 

ANNOUNCEMENTS:

Welcome FNG Brian Phillips (aka Hot Pockets – still unclear how he got this name).

Penny Loafers’ wife has a biopsy today, be praying for good results and a clear treatment path forward. 

Continue to pray for Sinclair family and look to F3 General slack feed for meal signup and other ways to serve. 

Memorial Day CSAUP led by BV @ the Concord Rd YMCA: 5 am Murph, 6 am HERO WOD, 7 am speed ruck (5 miles). Come for any or all. Coffeeteria to follow.

Pleasure to be with you men this morning.

#wps

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Oregon Trail ReDeux (Featuring Egg Suck and Ride & Caught Up In The Country))

Conditions: Perfect

15 PAX in Attendance: Tebow, Stats, Typo+, Nimbus1500, Creeper, TV Guide, Nacho, Snowball, NumbTucks, Barney, Staples, Mickey, Kermit, Toad & Ragdoll .

PreParty: Partner swap Prairie Grass Pullups (50 total) with AMRAP HipDips while the Medic played us some “Egg Suck and Ride”

Warm up:
Oval up…struggled with circle early.  Brief disclaimer in to 20 SSH, 10ish Arm Circles both directions and Good Mornings OYO.

Mosey over to Independence, MO (Nolensville First United Methodist Church) to gear up for our journey.

Assemble the Wagons: Partner up
Partner 1 in wide PLANK while Partner two begins their IRON Hulk swapping every set, ascending from 1 Merkin:4 AirPresses to 10 Merkins:40 AirPresses

Our sound track for the morning drew some early mumble chatter…might have been the opening “Square bales, flatbeds” line?  Can’t speak for everyone, but it fired me up!

Now that our transportation is taken care of, we rode over to the Kansas River (Mill Creek) via speed mosey.

Ford the River
Crabwalk feet first, then sideways, flip sides then backwards over the bridge.

Short Mosey to the Soccer Field

Bear Hunting
Partner 1 begins Crawl Bear away from Partner 2, while Partner 2 does 5 Pistol Squats on each leg.  Once partner 2 completes his Pistol Squats, he Bear Crawls until he catches Partner 1.  (Flip sides, Rinse and Repeat the length of the high plains of Nebraska (Nolensville Soccer Fields)

Short Mosey

Carry your Kill
Now that we’ve got lots of bear meat, we need to get it back to the wagon via Partner Carries from the Soccer Fields to Mill Creek Brewery.

Base of the mountain 
The weight of that meat on those wooden wheels gave us fits.  10x (Broken Wheel) One Legged Hops on the Right Leg, 10x CDDs, 10x One Legged Hops on the Left Leg, 10x Mountain Climbers.  Rinse and Repeat from the Mill Creek sign to the other side of the parking lot…to get us to the base of the Rockies.

Quick Mosey

BurpBack Mountain 
Gotta do what you have to keep warm with your partner in the Rockies.  PAX 1 did Politicians up the Hill and Bear Crawled down 2X, while PAX 2 did Burpees then swap.  Only one round for time

Indian Run back to home base

Mary
In honor of the origin of the name Oregon, thought to be from the French Canadian word Ouragan (Hurricane), we completed a quick Hurricane Hoedown.

10 Hands up High Flutter Kick – 10 Slightly Reclined Flutter Kick – 10 Flutter Kicks

Post Party
Nimbus1500, Mickey, Kermit & RagDoll

3X (10) DIDs

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Oregon Trial – ReDeux (Featuring Egg Suck and Ride & Square Bales, Flatbeds)

Conditions: Perfect

15 PAX in Attendance: Tebow, Stats, Typo+, Nimbus1500, Creeper, TV Guide, Nacho, Snowball, NumbTucks, Barney, Staples, Mickey, Kermit, Toad, .

PreParty: Partner swap Prairie Grass Pullups (50 total) with AMRAP HipDips while the Medic played us some “Egg Suck and Ride”

Warm up:
Oval up…struggled with circle early.  Brief disclaimer in to 20 SSH, 10ish Arm Circles both directions and Good Mornings OYO.

Mosey over to Independence, MO (Nolensville First United Methodist Church) to gear up for our journey.

Assemble the Wagons: Partner up
Partner 1 in wide PLANK while Partner two begins their IRON Hulk swapping every set, ascending from 1 Merkin:4 AirPresses to 10 Merkins:40 AirPresses

Our sound track for the morning drew some early mumble chatter…might have been the opening “Square bales, flatbeds” line?  Can’t speak for everyone, but it fired me up!

Now that our transportation is taken care of, we rode over to the Kansas River (Mill Creek) via speed mosey.

Ford the River
Crabwalk feet first, then sideways, flip sides then backwards over the bridge.

Short Mosey to the Soccer Field

Bear Hunting
Partner 1 begins Crawl Bear away from Partner 2, while Partner 2 does 5 Pistol Squats on each leg.  Once partner 2 completes his Pistol Squats, he Bear Crawls until he catches Partner 1.  (Flip sides, Rinse and Repeat the length of the high plains of Nebraska (Nolensville Soccer Fields)

Short Mosey

Carry your Kill
Now that we’ve got lots of bear meat, we need to get it back to the wagon via Partner Carries from the Soccer Fields to Mill Creek Brewery.

Base of the mountain 
The weight of that meat on those wooden wheels gave us fits.  10x (Broken Wheel) One Legged Hops on the Right Leg, 10x CDDs, 10x One Legged Hops on the Left Leg, 10x Mountain Climbers.  Rinse and Repeat from the Mill Creek sign to the other side of the parking lot…to get us to the base of the Rockies.

Quick Mosey

BurpBack Mountain 
Gotta do what you have to keep warm with your partner in the Rockies.  PAX 1 did Politicians up the Hill and Bear Crawled down 2X, while PAX 2 did Burpees then swap.  Only one round for time

Indian Run back to home base

Mary
In honor of the origin of the name Oregon, thought to be from the French Canadian word Ouragan (Hurricane), we completed a quick Hurricane Hoedown.

10 Hands up High Flutter Kick – 10 Slightly Reclined Flutter Kick – 10 Flutter Kicks

Post Party
Nimbus1500, Mickey, Kermit & RagDoll

3X (10) DIDs

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Crossbrick

PAX: PSL, Bagger Vance, CCR, Brother-at-law, Big Stick, Foxtrot Talks-a-lot, Reefer, Pope, Yard Sale, Part D (FNG), Grease Trap, CAPS LOCK, Blue Mule

QIC: Floppy Disk

14 at Sir E this morn for a little circuit work. Figure 8 mosey then gather at the lower lot for some WoR.

Warm-o-Rama (all IC)
Goofballs x20
Windmills x10
Good Mornings x10
Squats x20
BaC F x10
BaC R x10
Merkins x10
Air Press x10

THANG – Circuit work – 4 groups
Round 1 (x3 sets):
Group 1 (cinder blocks): KB swings
Group 2 (bricks): Lunges
Group 3 (pavers): Press
Group 4 (pace group): SSH x80

Run Manley loop

Round 2 (x2 sets):
Group 1 (cinder blocks): Thrusters
Group 2 (pavers): Deadlifts
Group 3 (bricks): Bicep curls
Group 4 (pace group): run to playground, touch the train/bus, run back

5 sets of: x10 SSH (IC), x10 Mtn Climbers (IC), x10 Merkins

Mary
Hello Dolly (x20 IC)
Flutter Kix (x20 IC)
J-Los (x20 IC)
Low Plank 45 sec

MS: Lots of MC today, especially during the warmup. Big Stick barely broke a sweat. I struggled with the cadence at the end due to shortness of breath. Foxtrot, PSL and I discussed fancy cars. Great to have FNG Part D out there. He’s a pharmacist and Medicare fan.

BH: Continued prayers for Ludwig’s wife and their family. Sign up to help them with lawn care or meals. Check Slack for links to both sign-ups.

Sincerely,
Floppy Disk

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The Buffalo – Third Running – 05.17.2019

The third running of The Buffalo went as follows:

PAX: Vegemite, Hot Route, CCR, Pocket Chicken, Ed Hocules (FNG), Brother at Law.

Conditions: Warm.  Humid.  Thick.

Mosey around the block up to 19th and back to the parking lot for some WOR.  SSH x20; GM x10; WMH x10; LBAC x10; RLBAC x10.

Thang: Mosey to the big hill on Shelby Ave as it meanders into the park.  Stop at the jungle gym on the way for 5 pull ups for good measure.  Once we get to the hill, a round of 7’s with Carolina Dry Docks at the top and jump squats at the bottom.  First time doing anything on that hill and it’s a monster.  More to come in future weeks.

Mosey to tennis court.  Burpee broad jump baseline of court, then Lt. Dan the long-side (alleys).  Make your way all the around the court.  Plank and wait for the six.

Partner up for some Suicide Dora 123’s using the alleys with merkins, LBC’s, squats.

Mosey back to playground and benches for 4 four rounds of: 30 second box jumps on picnic benches followed by 5 pull ups.

6MOM: Some high plank, some american hammers, some flutter kicks, then some high plank.

Time.

 

Announcements: Great to have FNG (Ed) Hocules (aspiring football referee that also has muscular arms) combined with Hercules because why not.  He rolled up on his bike and noted on his way out that next time he would drive.  It appears he may have underestimated the workout.  Let’s keep those FNG’s coming!  Hocules was my friend but we’ve had a good steady stream of new guys.  Let me know if you know guys in East that could benefit from F3!

Discussed new 4:13 class going through mental toughness week and starting week of 5/20.

Memorial Day CSAUP at Concord Road YMCA from 5-8 am.  Join for any hour block that works for you.  Chicken Pocket, Hot Route, and YHC will likely be with our wives and children at SLAM in Shelby Park, where our M’s workout, because husbands are invited on federal holidays.  Let me know if you’re interested.  Kids are not only welcomed, but encouraged.

Prayers offered up for Sinclair family and discussion on ways to chip in.

I offered some thoughts on how it’s been a stressful couple of weeks but how important perspective is and how blessed I am.

End

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BOGO @ Defiant

Pre-Party: YHC led Staples, Typo+ and TVG in a Pull-up + Dwarf Kick Apocalypse. Brutally fun.

11 PAX in attendance for the THANG (Double digits for Defiant!): Creeper, Staples, TVGuide, Numbtucks, Barney Fievel, PlayBoy, Centerfold, Altidore, Typo +, HushPuppy & 3rd Degree (Q) got after it.

Warm-up/Disclaimer/BattlePlan:

  • ShowMe Lap to the Back Lot, Circle up!
  • SSH IC x 5
  • SJ IC x 5
  • GoofBalls IC x 5
  • Tempo Merkins IC x 5
  • Tempo Squats IC x 5

Explained the concept for today: Tabata

Thang:

Explain Tabata (20 seconds maximal effort of whatever is called, followed by 10 seconds rest) Outline: ~75-80% Sprint, rest, Exercise, rest, back to Sprinting toward the original side, etc. Rinse and Repeat X 4 Songs (8 rounds total per 4 minute song)=16 GRUELING minutes. NumbTucks nearly lost it…

We did: SSH, Merkins, Imperial Walkers, Squats, GB, Seal Jacks, IronMikes, American Hammers, LBCs to Tabata Songs Playlist played through phone speaker carried back and forth with Q.

Playlist: Smells like Teen Spirit, The Kids Aren’t Alright,  M.G.M.T., Counting Stars (16 minutes total of Tabata)

Thang 2: DDoD: Discounted Deck of Death:

Everyone picked up a coupon from Staples’ truck, AKA Deer’s Bane, then circled up in the parking lot. We played Deck of Death with deck of cards, but add the coupons, so it’s discounted…

Going in a circle, each PAX draws a card from the deck that corresponds to an exercise and number of reps.

Spades = OHP with Coupon

Clubs = blockees (coupon burpees)

Hearts = Curls for Typo

Diamonds = Squats with coupon

Aces=11, Face cards=10 and Jokers are 20 of drawer’s choice (can mix and match)

we played 2 full rounds with occasional sales and BOGO (double down) called out by YHC

everyone saw me shuffle but since the first 3-4 cards were blockees, everyone thought I was Mel Gibson from Maverick

Lastly, partners walked the lot while everyone left behind did plank variations. P1 farmer-carried 2 coupons while P2 cheered on and took over if needed. When the end of the lot was reached, flapjack who is carrying and head back. Everyone carried their own load and did great!

Minutes of Mary:

AHs

Flutter Kix

Floating Starfish x 10 (each side half), we don’t do these enough because they were hard!

CoT/Numbers/Names

What we Learned:

  • Centerfold is headed back to Branson, MO but did a great job and is welcomed back anytime!
  • Double digits at our newest and hardest AO to post to is great! Strong showing gentlemen! Let’s keep it up.
  • Thanks for pursuing me and pacing me and sharpening me. I need you guys…
  • YHC shared that tomorrow is his 14th Wedding Anniversary and it is all of Grace. God has been so kind. And what helps me to treasure this time and seek to make the most of my relationship with my wife is realizing it is a temporary gift. I will face God one day and give account for every word, thought and action…I pray we love our families with the realization in mind. Let’s serve today in light of this.

BullHorn:

  • Memorial Day CSAUP including preparty Murph set for 5/27/19. Brentwood YMCA, Murph Preparty 5-6, Hero of the Day Workout 6-7, then Ruck Post-party.
  • RagDoll did a great job planning and leading our first ever F3Dads local event yesterday, May 19th, Sunday afternoon. It was an initially soggy Free event with kid-friendly 45 minute workout with fellowship time afterwards. F3Nolensville has a strong snack game and folks hung out for a longtime!
  • 2ndF opportunity Saturday for a brisket-fest. Check out Slack. 
  • NumbTucks will also be reading and leading a 3rdF discussion June 29th after the Forge on the Dude’s Guide to Manhood. You can check it out and buy it HERE

Stay on the Path…3D-out!

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Round Three for PFT Prep.., a Swingin’ Good Time

PAX: Tiny Dancer, Offshore, Umbrella, Boone’s Farm, Olan Mills, Penny Loafers,  Black Widow, Toga (QIC)

Conditions: Sunny and 70

A lucky 8 showed up to put in a little PFT prep in the gloom.  Here’s how it went down:

Quick disclaimer then mosey to GWP, warmup COP: SSH, cotton pickers, Don Quixote, squat thrusts, T-ups, scorpion stretch

Mosey to playground for PFT Prep Round 3= Partner up with P1 executing an exercise while P2 executes a different exercise.  Quick switch every 30 secs for 3 rounds then move to next station.  Stations=

  1. Pull-ups and atomic pushups
  2. Curls and Atomic oblique merkins
  3. Rows and suspended crunches
  4. power pulls and suspended oblique crunches
  5. One round attempted of Suspended Spiderman merkins and suspended pikes

Indigenous People’s Run back to flag and Mary.

Announcements:

  • No workout next week.  Go to the convergence!
  • New AO in Spring Hill, see Tiny Dancer
  • Prayers for those awaiting test results and in need of healing

Stay Classy,

Toga

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47 Attend the Inaugural F3 Dad’s Event at Nolensville

PAX: TV Guide, Altidore, Tap Out, Playboy, Swinger, Centerfold (FNG), Cheez Whiz, Typo+, 3rd Degree, Hot n Ready, Toad (FNG), Tiny Dancer, MicDrop, Staples, Oil Slick (FNG), Hush Puppy, RagDoll (QiC) and all our kids.

Today we learned about and practiced the core ideals of F3:

  • Fitness, Fellowship & Faith
  • Doing your best (even if you can’t do it the fastest or the mostest)
  • Leave no one behind
  • To lean on our friends and trust those who have our backs

Things even us grown-ups need to be reminded of daily.

Warm-up: 

  • 10 Side Straddle Hops
  • 10 Deep Squats
  • 6 Broad Jumps – Forwards & Backwards
  • 10 Merkins

Then we put them all together and shook them all about in sequence:

3 SSH + 3 Squats + 3 Jumps Forward + 3 Jumps Back + 3 Merkins

Thang 1: An Indian Run that Came Undone

We all lined up, dads with 2.0’s by their side, to do an Indian Run around the track.  Well, that was the intention. We started to run but I don’t think any families made it from the back to the front of the line.  Oh well. We tried. 

We did get a little jog in though, so that’s good enough.

Speed Bump: I have a 2.0 named Jedi Shark. His favorite exercise is the burpee, so we showed everyone how, and then did a few of ’em.

Then we ran back to field for Thang 2 where the rain let up!

Thang 2: A Beary Fun Relay Race

Two teams were created. Each team divided in half and lined up across from each other, about 20 yards apart. On Q’s command, the two teams relay raced each other.

Each family moved together, dad’s bear crawling while kids one-foot-hopped across the field. We reminded each other that we never leave anyone behind. Kids, stick with your dads and make sure he completes those bear crawls!!

Thang 3: Choose Your Own Exercise

Next we circled up and each family collectively chose an exercise for the group to perform. While the group performed the exercise, it was the dad’s job to run around the circle as fast as possible carrying all of their 2.0’s.

We did side straddle hops, and burpees, and planks, and merkins, and imperial walkers, and WWI’s, and American hammers and a number of other things that made us all tired.

Props to Hot N Ready who had the bulkiest load with 3 kids on his back at once.

Game Time! Sharks & Minnows

We split into two teams, lined up across from each other on the field about 30 yards apart.

One team was called sharks. The other team was called minnows.  On the shark’s command, minnows had to run across the field without getting tagged by a shark. If they did get tagged, then the minnow became a shark on the next pass.

The sharks gave quite a show of force and tagged all but 5 of the minnows. After a few rounds of this our fishing expedition was done and we called it a day.

COT & Nameorama

We chatted about how we all need friends in our life that we can trust – who will have our backs when things get tough. I’m thankful for my F3 friends and how we live out this charge every week.

We enjoyed getting to know all of our fellow PAX 2.0’s, and named a dozen or so FNG kids  (+ 3 FNG adults). Great job on making it out today and braving the rain!

It was a blast leading your families today! Thanks for the opportunity to share F3 with the younger generation. Can’t wait to do this again soon!!

~ RagDoll

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TGIM – Thank Goodness it’s Monday

PAX: Pop-A-Lock, Nibbler from F3 Charlotte, Right_Said, Crawlspace, HighViz, Vector, Harvey Updyke, Deep Frost, Bad Boy, Pumpkin Spice, & YHC TheJeweler

QIC: TheJeweler

Conditions: About 70 degrees and not too gloomy if I’m being honest

Disclaimer: I’m not a pro, do this at your own risk, modify as needed, don’t die or sue me.

Warm-O-Rama: Mosey from the main parking lot around the field in front of the school to the tennis courts… circle up: SSH, WMHs, Hill Billies, BACs (F & R), Air Presses, Good Mornings.

To get the arms warmed up (b/c we planned to use them extensively later on… NOT) we grabbed some fence on the court for 10x hand stand pushups.  Then we lined up on the near side tennis court doubles line and we side bear crawled across both tennis courts… the catch is each time you hit a white line you did merkins… the merkins done as a count down… first line was 10, second line was 9 and so fourth to the last and 10th line where you only did one.  At the half way point you rotate the side bear crawl around Pi Radians (that’s for you Pop-A-Lock).

Ok the THANG: We jogged back to the far corner of the main parking lot (near where we started).  Since I was feeling generous this morning, that counted as our 800m (it’s 830m around the park).  We did 80 SSH, ran a 700m – 70 air presses, (for time we skipped the 600 & 500), 400m – 40 squats, 300m 30 merkins (10 regular, 10 wide, 10 diamond), 200m – 20 lunges, 100m – 10 burpees… mosey back to the start.

MARY: 10x WW1s, 20 Flutter Kicks, 1 min low plank…. TIME!

Excellent work gents!

Announcements & Prayer Request: MD Murph, Ludwig’s wife having surgery this week.  Definitely forgetting some stuff here gents… many apologies.

Pleasure to serve and be served!

YHC ~ TheJeweler