Backblasts

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Foundational VQ @ DEFIANT

GayLord Focker led the charge at Defiant today for the first time.

Pre-Party: YHC led NumbTucks & Staples in a Gauntlet Aftermath Flashback of burpees on the minute (actual 60 seconds). Creeper got 5 rounds. 10 rounds total, 10 x 10.

After a brief discussion in continuation of a Slack discourse re: nipple-chafing, we got to work…

robert de niro GIF

8 PAX in attendance for the Main Event: NumbTucks, Stats, Creeper, Barney Fievel, 3rd Degree (YHC), HushPuppy, Staples & Gaylord Focker (VQ)

Warm-up/Disclaimer/Review of Core Principles:

  • ShowMe Lap
  • SSH x 20 IC
  • LBAC x 20 IC
  • LBAC IR x 20 IC
  • MERKINS x 15 OYO
  • Good Mornings OYO

Core Principles:

F3 Workouts:
  • Are free of charge
  • Are open to all men
  • Are held outdoors, rain or shine, heat or cold
  • Are led by men who participate in the workout in a rotating fashion, with no training or certification necessary
  • End with a Circle of Trust

Mosey to back of school and while running, Q spotted a Cataquack near Pink Pkwy and called out quietly as to not attract the attn. of said monster: DUCKWALKS

Welcome to the Super Mario Kart Super Circuit!
mario kart GIF
Mario and Luigi decided to have some Brotherly competition
4 obstacles
Banana Canyon – Burbees
Red Shell Beach – LBCs
Enter Bowser’s Land – Iron Mike’s
Exit Bowser’s Land – Iron mikes
MoT
Curves – bear crawls
Straights – scuttlebugs (Legs-first Crab Walk)
2 laps
1st – 5 reps each obstacle
2nd – 10 reps and change straights to lunge walks
Team Mario wins!!!

mario kart GIF

Thang.2:

Lava island
Alternate Al Gores and 5 pull ups when the lava strikes to get across the island x 3
Duck walk off the island

Mosey back to lot for:

A few minutes of Mary:

  • Freddie Mercuries x 20 IC
  • FLUTTER (not to be confused with scissor) Kix x 25 IC

Numbers/Names/CoT

What we Learned:

  • GayLord kept his goal of wanting to Q before he and his wife started Grad school (class is today!) Great job bud.
  • Keep GayLord’s mom and their family’s suffering in your Thoughts and Prayers with her deteriorating memory and forced retirement
  • Barney’s coworker Sue with husband recently Dx with Colon Cancer
  • GLF encouraged us with the following: “The Lord himself goes before you and will be with you; he will never leave you nor forsake you. Do not be afraid; do not be discouraged.”
    ‭‭Deuteronomy‬ ‭31:8‬ ‭NIV‬‬

Post Party: YHC led a few brave adventurers in a new move: Dwarfkins…Dwarf-kick, then a Merkin, then kick to the other side and Merkin = 1. We did 10.

the lord of the rings dwarf GIF

BullHorn:

  • The Gauntlet was everything we hoped for. Shirt purchasing rights for participants pending. Stay Tuned.
  • RagDoll is planning our first ever F3Dads local event for May 19th, Sunday afternoon. Free event with kid-friendly 45 minute workout with fellowship time afterwards. Message RagDoll for more info.
  • Memorial Day CSAUP including preparty Murph set for 5/27/19. Brentwood YMCA, Preparty, Hero of the Day Workout 6-7, then Ruck Post-party.
  • Make sure to sign up for Q slots for F3 Nolensville’s 4 AOs on F3nashville.com under Q Sign up (created a link in this sentence) or I will gladly take them all!

Stay on the Path…3D-out!

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Buddy Murph

Conditions: perfect
18 PAX: Ludwig, Vegamite, Blacklung, Floppydisk, DillyDilly, Dmish, TooTall, MasterSplinter, Reefer, Flugtag, BigPerm, MovinOnUp, CCR, BoyBand, EdibleArrangment, PSL, BrotherAtLaw, AccountsReceivable
Intro / Disclaimer
Warm Up:
5 burpees
Jog around bus loop
20 side straddle hops
15 imperial walkers
10 bac forward 10 backward
Thang:
Indian run around neighborhood loop
(struggled with maintaining a consistant pace. 😉 )
Partner up (Partner Murph)
100 pull-ups
200 pushups
300 squats
1 partner does AMRAP (through one exercise at a time) while other partner
runs suicide (back pedal to starting line)
Each pair combines reps to hit totals.
Mary:
30 sec body saw (low plank)
20 ww1
20 plank jacks
10 good mornings
10 windmills
10 Goodmornings
20 Alabama prom dates
20 Alternating shoulder taps
Circle up for prayer and java.
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A Good One – Titan 05.01.2019

PAX: CCR (COQIC); Brother at Law (COQIC); Pumpkin Spice; Crablegs; Right Said Fred; Hi Viz; Hambone; TK; WL from Lexington whose name escapes me…

I think I got the PAX right.  Sorry… waited too long to write this!

CCR took part 1.  Brother at Law (YHC) took part 2.

WOR: Jog up and around the train, back down the hill driveway.  Circle up for classic WOR led by CCR.  Capped off with some excellent Hop Kix by all.

THANG: A CCR Titan classic: 11’s on the big driveway hill.  Mountain Climber merkins at the top.  Split squats (both legs) at the bottom.  Two burpees at ever road/sidewalk/concrete on the way up and back down.  An absolute smoker.  After every 2 legs something got chopped off because it was becoming clear that it wasn’t getting finished in a split Q, but everybody was hurting when we wrapped it up about 6 or 7 reps in.

BAL tags in.  Up to the Parthenon for some AMRAP 30 second exercises.  30 seconds on, 10 seconds off of: Split squats; decline merkins; box jumps; dips.  Rinse and repeat.

Mosey to playground for 8 minutes of Cindy: 5 pull ups; 10 merkins; 15 squats.  Go until I call time.  Good mumblechatter and focus on form by all.

Mary: Grab bag of American Hammers; High Plants; AL Prom Dates.  Time.

Announcements: Great workout this morning and always an honor to lead.  Prayers offered up especially for Ludwig and his family and the 4:13 Strong Guys as they were preparing to take the next steps in the program and their lives.  Walk for Williams Syndrome this Saturday (5/11) at Centennial.  See Slack for details.

Good work.

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80’s Tribute from Foxtrot to You!

Bad boy, black lung, edible arrangement, the jeweler, Bagger, me and the San Antonio guy   Rounded out the crew this morning

The 80’s play list with the JobRocker was in full effect…… Freeze frame – J Geils Band , Hot for Teacher – Van Halen, What I Like About You – The Romantics Footloose – Kenny Loggins , Would I lie to you – eurythmics , Take on Me – Aha, The Power of Love – Huey Lewis, Let’s go crazy – Prince, The Bird- The Time, She Blinded me with Science -Thomas Dolby, Dancing with myself – Billy Idol, Walking on Sunshine – Katrina and the Waves, Let it Whip – Dazz Band, America the Beautiful- Ray Charles to finish..

We began at the dog park because Stonewall was shut down for a festival. Mozy to gather BV on Leland and then back up Gale across 12th to side grassy knoll area. 

25 SSH, 10 GM, 10 WMH,  10 cobra stretch’s, 10 back arches, 10 merkins, 10 Baby arm circles, 10 air presses, 10 seal claps

Mozy down gale to Belmont and enter the soccer field area. 

The thang:

80 count ladders between end lines, thus a ‘tribute to the 80’s’ .

1st set

20 merkins,run, 60 squats

40 merkins, run 40 squats

60 merkins, run 20 squats 

2nd set

20 Fence holding leg ups, run, 60 line jumps (back & forth count as 1) 

40 fence holds run 40 line jumps

60  fence holds run  20 line jumps

3rd set

20 Dry docks, run, 60 Jump ups

40 run 40

60 run 20

4th set 

20 Sit ups hands thru fence, run 60 air presses with coupon

40 run 40 

60 run 20

Quick soccer penalty kick interlude. 

BV had 3 remarkable saves, brought back memories from high school. 

Mozy back to grassy knoll. 21 burpees to commemorate 21 year old who gave his life to save others in Chapel Hill, NC this past week. 

Quick hustle back to dog park and close in circle. 

Foxtrot talksalot

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Nolensville’s 1st CSAUP: The Gauntlet!

 

F3 Nolensville was started April 2018 with our first AO, Broken Wheel. One year later, we’ve grown to a total of 4 AOs and have welcomed dozens of new PAX. We continue to grow and sharpen each other in Fitness, Fellowship, and Faith.

Today, we take our next step and launch our first CSAUP. This challenge consists of 5, 15-minute AOs spread out across an 8 mile course designed by YHC. Ready for a little Tour de Nolensville? LET’S ENTER THE GAUNTLET!!!

Conditions: A warm morning in the country. Rain in the forecast, but it held off for us. We started at 5am sharp by bowing our heads and inviting the Holy Spirit into our midst.

28 PAX threw down, including: Barney Fievel (YHC), Sterno, 3rd Degree, Nimbus 1500, Tebow, Playboy, Hustler (FNG), BoyBand, Ebola, BigBang, Torch, Pope, BloodClot, Hot ‘N Ready, Creeper, Mr. Opus, Kermit, Staples, TV Guide, Inspector Gadget, Little Miss Piggy, Mickey Mouse, Altidore, Cheese Whiz, Stats, Show Me, Gaylord Focker, and Old Hickory.

AO #1: The Forge

Led by Barney Fievel (YHC)

PAX moseyed to the football and numbered off into 1s and 2s. Each group went to opposite goal lines (AKA “zero yard line”) and performed the following routine:

Typewriter-style bear crawl/crawl bear-heavy workout. PAX perform 5 merkins, bear crawl across the football field. Perform 5 jump squats before side crawling 10 yards and crawl bearing back to the original side of the field. Repeat until 15 minutes are up. How far did you get?!

AO #2: Defiant

Led by Sterno

This guy always brings the heat. Today was no exception.

10 burpees on the minute for 4 minutes just to get your mind right.

Line up and perform the following exercises after bear crawling forward about 15 yards. Crawl bear back to start before transitioning to next exercise.

Exercises:

      1. Merkins x 10, rinse and repeat
      2. Carolina Dry Docks x 10, rinse and repeat
      3. Werkins x 10, rinse and repeat
      4. Diamond Merkins x 10, rinse and repeat
      5. Hand-release Merkins x 10, rinse and repeat

AO #3: Broken Wheel

Led by 3rd Degree

Start the Broken Wheel portion of the morning’s festivities with an all PAX Bear Crawl and Crawl Bear the Mill Creek Bridge. Classic.

Mosey to the lot.

At the lot, with the time left, partner up for some Coupon work. TClaps to Kermit for obtaining and marking the new cinder-block coupons! F3 Nolensville baby!

P1 and P2 perform the following routine:

      1. P1 AMRAP Blockees while P2 BooBoo Bear Crawls to light 1 then switches legs and Boo Boo crawls back to P1, then flap jack. Coupon-less PAX complete the BooBoo bearcrawl there and back, then AMRAP burpees.
      2. All Pax Broken Wheel Mosey to the 2nd light with 15 rep single leg hops then 3 HRCs, then swap single leg until back to start

COT: supplied Gatorades were passed around while 3D exhorted the PAX about the strength that’s evident when we are broken. Suffering and adversity provide an opportunity for the strength inside to become evident when outwardly broken, which can also encourage onlookers. No matter your personal obstacle, Adapting and overcoming IS possible.

Illustration: 3D recently saw character and strength of will in some running partners. They ran arm in arm, not due to affection, but one was blind. They didn’t sit on the sidelines complaining about their “disability” but instead worked hard and got after it despite their circumstances. The other runner showed strength in character to serve their friend by pacing themselves off their partner and providing guidance.

AO #4: The Pound

Led by Tebow

After some debate with the groundskeeper over who the park really belonged to, Tebow reset 10 cones and PAX partnered up for a burpee heavy routine.

One partner planks while the other partner performs 6 burpees, jumping over the planking partner after each burpee. Switch, then advance to the next cone and repeat. 10 cones/rounds total means each PAX got 60 burpees in.

AO #5: The Forge (Final Round)

Led by Nimbus 1500

Bear Brawl Suicides. PAX partner up on the goal line/zero yard line. One partner bear crawls forward to the 10 yard line, while their partner places hands on their shoulders and provides resistance. Once 10 yard line is reached, switch and bear crawl back to goal line. Repeat going up by 10 yards each round. Routine ends on the 50-yard line.

CoT

-BF-

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The Hill 5/2/2019

PAX: Frugal Macdoogal (QIC), Big Stick, Money Shot, Renegade, Joey Freshwater, Boy Band, Foxtrot Talks A Lot, Too Tall

We’re getting close to the 2 year mark at The Hill, so QIC thought I’d reintroduce the group to hills around campus.

Here’s what went down:

Disclaimer

Mosey down to the track for a warm up lap them meet in the middle for WOR.

SSH x 10, GM x 10, WMH x 10, FBAC x 10, RBAC x 10

For the rest of the time, we did variations of 11s QIC would call 10s x 2s (we would go total 10 reps of 2 different exercises by increasing/decreasing by 2 and running a hill in between reps – starting with 2 reps/run hill/8 reps until 8 reps/run hill/2 reps).

10×2 Round 1: Merkins, Run Softball Hill, Squat Jumps

Mosey to the hill between track and soccer field.

10×2 Round 2: Carolina Dry Docks, Run Hill, Gorilla Humpers

Mosey to drive by buses.

10×2 Round 3: Squat, Run Hill to Stadium, Dirkins

Mosey behind baseball field to playground.

10×2 Round 4: Pullups, Run Hill to Baseball Field, Donkey Kicks

Mosey back to top lot.

Flutter Kicks x 50

LBCs x 30

COT and continued prayers for Ludwig and his wife’s upcoming surgery, Spicoli, and Charlie with SAGE at FRA.

We ended 10 minutes early in order to spend some extra time together, something that we’re going to do once a month in order to continue to grow in fellowship with one another.  Boy Band shared a little bit of his life story – where he’s from, meeting his wife when she was in 7th grade,  how he got to Nashville, etc.

Till Next Time,
Frugal

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Racetrack 2019-5-1

PAX: Double Check, Dr. Smartt, Bagger Vance, Olan Mills, Umbrella, Penny Loafers, Leatherneck, Blackwidow, Offshore, Backlash

QIC: Boone’s Farm

 

WOR:

  • SSH x20
  • WMH x10
  • LBAC x10 F/R
  • Merkins x10

Thang:

Mosey up hill around parking deck with some merkins along the way, finishing at stairs by outside parking lot.

7’s on stairs: burpees at bottom, APDs at top

Mosey inside parking deck, at each level do exercise followed by backpedal up ramp, run straight away, RnR all the way to top. Repeat on the way back down only no backpedal. Exercises included merkins, jump squats, LBC, American hammers, Flutter kicks

Mosey back to start right on time.

Great work by all.

 

Continue to pray for Ludwig’s wife Kate with new tumor growth, surgery upcoming.

 

This Saturday Leatherneck hosting monthly 545 ruck with breakfast after at First Watch (Franklin RD Brentwood).

Also, Saturday Nolensville CSAUP (see Slack general channel).

 

Always an honor,

BF

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Hot n’ Sweaty “Birthday Sets”

May 3, 2019

Gloom: cloudy 65°

PAX:  BearBack, Bicentinial Man, Blue Mule, King Poopa(FNG), LunchLady, Porcelain, RightSaid, Tcell, Toothless, Trapper Keeper,

QIC: Crawlspace

Warm up: quick jog to the parking lot, set of 33 side straddle hops, Willie Mays Hayes, squats, lil baby arm circles, air presses, reverse lil baby arm circles etc…

Work: Indian run the greenway with interval “birthday sets”:

  • 33 merkins
  • 33 burpees
  • 33 jump squats
  • 33 side straddle hops
  • 33 second plank

Then sprint back to the flag for Mary!

Mary: leg raises, sit ups, hello dolly, world war 1’s, heel taps, lbc’s,

COT: Support Porcelain as he proudly represents F3 and raises money for the Iron Man foundation! Let’s get that F3 logo on his chest where it belongs.

SYITG,

YHC Crawlspace

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The Girls at 413

Beautiful morning at The Stronghold this am with the HIM of F3 Nashville and the HIM in training of 413 Strong.  There was a bit of sadness hanging in the air as we found out that since our last post 4 of the 413ers had made the easy decision and left the program.  That’s how life goes sometimes.

Temp: 68
Gloom Factor: Nil
PAX:

Play Station, Khakis, Black Widow, Sir Topham Hat, D’Mish, Hot Route, Danosaur,  CAPSLOCK, Reveille, Paw Patrol, Legally Blonde, Red Skull, Mitch, Jersey Money, Big Cat (F3 Chapel Hill), Dubs, Toga, Shaq, Lil Jon, Baby, Bagger Vance

QIC: BV

Grab some Coupons and return to the circle for Disclaimer.  Oops, someone wasn’t listening…Burpees while we wait.

Mosey to the STEM Building lot with Coupons passing them between partners who held them in various positions…Regular, Hallelujah, Middle School Prom.

Fall out for WOR:

SSH x 13 IC, WMH, x 13 IC, IW x 13 IC, HB x 13 IC

Thang:

EVOLUTION I

To the rails for Fran

21, 15, 9 Pull Ups (Rows) and Thrusters.

Had to sub out for Merkins not Rows R1 due to poor recon from the Q.  Good news is we found some other railing options by the cafeteria where we continued R2& R3.

One girl, Fran, down and two more to go…

EVOLUTION II

Barbara 5 Rounds

20 Pull Ups (Rows)

30 Merkins

40 LBCs

50 Squats

Rest 3 Minutes…except we ran and planked for the 6 for our rest.

All in, good mosey back to StartEx for our third and final sweetheart of the day…

Mary –

Flutter Kix x 13 IC

4 Merkins

Ola Binary x 13 IC

4 Merkins

FKix x 13 IC

4 Merkins

Ola Binary x 13 IC

4 Merkins

Hold Plank final :30

TIME

NMM: Well done this AM men.  Shaq, that one was for you…Red Skull I am sorry for NOTHING.

Today marks a rap on our Third class or is it Fourth with 413? Regardless, it was a lot of fun.  Praying for each of you to go do great things and live out the role only YOU can play in God’s Larger Story.

BH:

The Buffalo stampedes tomorrow at Shelby Park Community Center 0530.

The Gauntlet on Saturday 0500 Nolensville HS.

Memorial Day “Embrace the Suck” CSAUP is only 25 Days away.  Get ready for the Mayhem…

0500 Murph

0600 HERO WOD

0700 5 Mile Speed Ruck

YHC,

Bagger Vance

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Gauntlet Buy-In with BlackJack

‘Twas a beautiful morn’ in Nolensville for 19 PAX to come play some BlackJack in preparation for The Gauntlet.

PP in the Park: 8 strong to PP in the park.  Bear-Crawl, Crawl Bear the “Bridge and a Smidge”.  Plus NumbTucks got in an early morning Ruck.

PAX: Stats, NimbusXX, Kermit, Mickey Mouse, Tebow, TV Guide, 3rd Degree, Creeper, CropDust (FNG), NumbTucks, Staples, Mr Opus, Peaches, ShowMe, Inspector Gadget, BeerGoggles, Mufasa, RoadRash, Typo+ (QIC).

Mosey, Disclaimer

Warmups:

SSH x10 IC

LBAC x10 IC

rLBAC x10 IC

 

**50 Squat Buy-In in order to play BlackJack.  OYO.

 

Q told the PAX that we’re in for more Gauntlet training, so we’re going to mix in plenty of Cardio today.  Q explained the workout, moseyed to the Track and the PAX got busy.

With BlackJack, we do two exercises with total reps equal to 21.  20 reps at station one.  Run to station two on the opposite site of the track.  1 rep at station 2.  Run the rest of the track back to Station 1.  19 reps, run, 2 reps, run.  round complete.

Station 1: Burpees

Station 2: WarHammers

 

PAX did an AWESOME job and gave it their all!  Most made it down to 14/7 and I am proud to have led them.

Q called it at the end of 14/7 lap and did some Mary to the 6.  Mosey back to parking lot.

 

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

19 strong today prepping for Gauntlet.  YES, YOU CAN DO GAUNTLET.  NO EXC– USES.

Q reminded everyone, as he likes to do,  that you never know what someone is going through.  Be kind, loving, and a good friend.  Prayed as close.

 

**Welcome FNG Crop-Dust!

https://gph.is/2pLBo1d

 

Several did a Post-Party and lots did Coffeteria.

 

Q always enjoys leading this amazing group of HIMs.  You push me to be stronger, not just in the workouts, but in life.

 

TYPO+