Backblasts

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Diego Remix @ ThePound

14 PAX in Attendance:  BarneyFievel, Typo+, ShowMe, Tebow, MicDrop, Nimbus 1500, Kermit, Glengary, Stats, SexEd, Prof. X (Respect), Staples, Huggy & 3D (QiC) (am I missing 2 PAX? ComzQ tweeted that 16 were there…)

Staples, Kermit, Huggy & Micdrop @ 5:15 for a pre-party showing with YHC doing Cindy routine (5 Pullups (scale of Under-doggies), 10 Merkins and 15 Squats per round). We did 8 rounds in ~10 minutes. Barney came in toward the end and encouraged us as he warmed up 🙂

5:30, let’s do this!

Warm-Up/Disclaimer:

  • ShowMe Lap (Look, it worked!)
  • SSH IC x 10 into:
  • SJ IC x 10
  • InchWorm Merks “4×4” (4 Merkins per x 4 sets)
  • IW IC x 10
  • 3 GM

The Thang(s) 

3rd Degree’s version of DIEGO: Diego (Dora the explorer’s BadA cousin) – Similar to Dora 1, 2, 3 but just tougher… Same partner situation but the exercises were as follows:

  • 50- Blockees as team, P2 Bear-crawl/crawl-bear 5 parking lengths and back
  • 75- Squat Thrusters w/ block, P2 Politician to 2nd light pole and jog back
  • 100- weighted Flutter Kix (hold coupon over body) (each leg =1/2), Karaoke to 2nd Light Pole facing road and then Karaoke back)
  • 125- Block Curls, P2 Skanks (High jump skipping, like Mario breaking bricks) to 2nd pole, jog back
  • 150- Calf-raises w/ Block, P2 lunge-walk t0 1st light pole and politician back

Then…

It’s kinda my thing…surprising I know… Bear crawl and Crawl-Bear the bridge (3 squat bonus for any stoppage)… We did some IC Squats and IWs and GMs (not in cadence because that would be wrong…) at the Feed Mill before sledding back…

Super-fun variation where you have to manage the frosty, shellacked bridge. Crawl-bearing back was reminiscent of sled pushing…gave Q and others ideas of fun winter variations of exercises…think Iditarod…

Various MoM exercises were performed by Pax/Teams finishing rounds and waiting for the 6 throughout the workout today.

We did: Flutter Kix, LBCs, Freedie Mercs, Planks, IWs, etc.

CoT/Numbers/Names

Moleskine

  • 3rdF (Faith) opportunity: Keep listening & reading along as we go through the Bible App Romans chapters 9-16. Possible opportunities to find funding for our FitTest regional competition upcoming, stay tuned…
  • 2ndF (Fellowship) opportunity: Haunted-House building kids workshop at Lowe’s Smyrna Saturday AM. Check with Typo+ for more deets. F3Dads in F3Nolensville is alive and well! Thanks for leading Typo+!
  • 1stF (Fitness) opportunity: Regional FitTest Qualifier (think IronPax challenge, but without the cheating) is this Saturday. If you can’t make it, look at the BackBlast and run it on your own time and post your time. Top 6 qualify for the regional competition Nov. 23rd at Crockett Park against Franklin, Nashville, SpringHill and Murfreesboro
  • Shared a little from Psalm 27 as I read the first and last verses. Gets me fired up to think that though on my own I am weak, tried, failing, that with the SkyQ I am never alone and can find refuge in Him to where I no longer have to fear.

What we Learned

  • Micdrop, Stats and Huggy are near the finish line for IronClad Challenge. Keep it up!
  • Huggy was 9th man (thanks for reminding us to re-institute this, Netflix!) and shared a little. Good dude.
  • Thanks to Tebow and Glengary for Coffee!
  • Everyone is getting stronger, faster and better the more you post. I am proud of you all! In the 18 months F3Nolensville has been posting, there is growth! Let’s keep giving it away and inviting/Emotionally-headlocking (EHing) new guys that need this too. GREAT WORK!

Post party of 17 Squat Thrusters to make sure we utilize those coupons while we have access to them…

3D, out!

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Calling all Audibles

The most perfect morning for me to knock some Q rust off, thank God for the Weinke!

20 PAX in Attendance:  Tebow, Nimbus 1500 (QiC), Kermit, Stats, NumbTucks, Prof. X (Respect), Glengary, SexEd, OldHickory, Creeper, 3D, Toy Story, TVG, LMP, CheeseWiz, RAGDOLL, Netflix, Barney, Staples & Sparta

First time in my F3 career that I’ve beat Staples to the AO…probably because I forgot when preparty started.  5:15 showing with 3D, Nimbus, Staples, Creeper, Ragdoll, Kermit &….if I missed anyone, sorry, just glad I remembered all 20 who posted for the thang.

  • AMRAP Pullups
  • BearCrawl/CrawlBear the bridge w/o stopping
  • AMRAP Pullups

5:30, let’s do this….for real, we gotta go.

Warm-Up/Disclaimer:

  • Showme Lap
  • 15 secs of good morning and we’re out

Thang 1

Partner Swap – 5×5 Burp(chin)ups / HipDips while you wait

Terrible Q instructions/communication about rep counts and the massive crowd waiting for the bar led to Audible 1

Mosey to picnic shelter

Thang 2

Partner Swap – Apolo Ohno’s / Copenhagens

3×10 wait Audible 2, 6×10 wait Audible 3, 5×10

A non-awesome song came on, fortunately, I could change it before we got to far for Numbtucks Audible 4

Mosey to BearCrawl Bridge

Thang 3

  • Canary Crawl Across
  • Bear Crawl Back
  • Crabwalk Backwards Across
  • Crabwalk Feet First Back

This was planed and executed flawlessly!  My only regret is not enforcing the 5 Burpee fine for whining. (Credit Chris LeDoux) NEXT TIME

Mosey to the field house

Thang 4

Partner Swap:

  • Round 1 – Wall Walkups
  • Round 2 – Balls to the Wall
  • Round 3 – Donkey Kicks on the Wall

Partner Runs to Creek and Back then Swap

Almost got out of the workout with the promised Travis Tritt track, but I was able to update the playlist just in time Audible 5

CoT/Numbers/Names

Moleskine

  • Qualifier for the FitTest is this Saturday, Barney has a great progression planned, get ready!
  • Beta Ruck workout is tomorrow (Wed. 10/16).  Bring a bag and some weight (Tebow is wearing a Jansport w/Books).  There are limited loaners open for those that ask.
  • Shared Proverbs 28:1  – “The wicked flee though no one pursues, but the righteous are as bold as a lion.”  Fix your mind on Christ and walk in boldness!

What we Learned

  • 3D, Numbtucks and Barney all perform better when I DJ!  RagDoll was feelin it too
  • Q Consistency/Frequency makes a difference
  • Prepare like 20 PAX will show up…oh wait, they did!
  • F3 Nolensville needs more Canary Crawls
  • Apparently I have a reputation for delayed backblasts.
  • I may have stumbled on a whole new line of F3 gear.  The BearCrawl friendly phone holder for F3 DJs

PostParty: 3D led progression of Pullups, Merkins, Squats descending reps from 10 to 1

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My Favorite Things Part 2 (The HEART)

PAX: NumbTucks (QIC), Creeper, Huggy, Staples, Professor X, Swinger

Warm-up/Disclaimer:

  • ShowMe Lap
  • SSH IC x 10
  • Stretching

Thang.1:

Mosey to back of school and while running a lap around the “heart” YHC explained the concept for today: split into 3 groups and while P1 does AMRAP of the called exercise, P2 run a lap around the heart. But you have to enter and exit the Heart from the same side.

We did:

  • H: Humpers (The Monkey variety)
  • E: Everest (Mountain Climbers)
  • A: Angle Grinders
  • R: Reverse Lunges
  • T: The Wolvering (burpee variation)

Each lap was ~0.2 miles and took ~1.5 minutes.

Thang 2:
Partner 1 performs 10 merkins while partner 2 performs as many LBCs as possible. 10 rounds for 100 merkins each.

Thang.3:

Now that the calisthenics portion is complete, let’s sprint!

We sprinted from one end of the heart to the other through the middle with various MOT: AYG Sprint with mosey around the border back to start with speedbump of 20 APD with feet on a ball, Round 2: same as before but speedbump was 20 derkins with feet on ball, Round 3:  Karaoke while facing school to midway through heart then turn and AYG to other end. Round 5: Same as 4 but to the other side. Round 6: Bear Crawl to midpoint then AYG, Round 7: Crawl Bear then AYG

Run to the front of the school for COT (wait you must perform 1 Wolverine for good measure)

Remember Ruck workout dry run begins this Wednesday at 5am to 5:50am. We will need the extra 5 minutes.

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A Few of My Favorite Things

Its been a while with me at the helm, but at least I was wearing ranger panties…Also I was so excited I woke up at 2am, so with a new playlist we got moving!

PAX: NumbTucks(QIC), Tebow, 3rd Degree, Kermit, Mr. Opus, Professor X, Little Miss Piggy, CheexWhiz, Trophy Wife, Staples, Sparta, Huggy, Nimbus – *forgot the number, **forgetting someone sorry

Warmup:
Disclaimer; SSH; Baby Arms Circles, Air Presses, Overhead Claps, Slow Squats, Slow Merkins.

Favorite #1: Burpee Apocolypse
(with different burpee variations mixed in) an did 7 twice, I cant count whoc ares.

Favorite #2: Wheel Barrel Fun
Wheel Barrel with a partner but 3 merkins every 5 yards switch partners at the 50

Favorite #3: NEW (Ruck Tag)
Split into four groups. One person in the group begins walking around the field (on the edge) with ruck overhead – fast walk. The rest of the group does an exercise (see below) and then the first person to get up and sprint to leader takes ruck from there.
Exercises: 5 burpees / 20 WWIs / 20 Tebow Skates / 25 Merkins / 20 Tebow Skates / 20 WWIs / 5 Burpees – There was a penalty for those that did not make it to the leader. Always wait for the group to get together to start the next exercise. Flutter Kick until all return.

Favorite #3: Bearway to Heaven – every 10 yards. 

Favorite #5: Burpee Sprint (25 yards)
Sprint to 25yd line, then perform 3 burpees. Repeat until you hate the Q. Got bored so we threw in some sprint relays with 15 burpees for losing team

Mary – Various ab exercises.

Announcements:
Gauntlet November 9th / Next Saturday is Warpath in Franklin / Thursday game night coming / Wednesday Ruck Workout test run this Wednesday (this is breaking news!)

Prayer:
– Little Miss Piggy’s wife who has some pain in the same place she had cancer
– Staples mom, pray meds work
– Thankful for 3rd Degrees new job

It was fun, good job Kermit leading 45 min preparty.

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First cast the beam out of thine own eye

PAX: Big Stick (ofc), Dmish incognito as Bagger, PSL, Yardsale, AR, BoyBand, Locust, Venus, Pedialyte, Dupree, Movin’ On Up, yours Qly.

WOR: Good mornings for my boy Donuts, SSHx15, FIN.

THANG: Mosey down an unexpected and unfamiliar path through the Shire to a brief but very memorable lane called Brevity.

Partner up, grab a BAB (big ass beam), and lets roll.
Partner 1: Walk 300 paces holding beam in zercher position
Partner 2: 30 4-count flutters, sprint to catch up, perform 10 burpees before switching.
– RR

Partner 1: Walk 200 paces holding beam in back squat position
Partner 2: Walk alongside, 10 burpees (cant start until 150 paces are complete)
– RR

Partner 1: Walk 150 paces holding beam in overhead press position
Partner 2: Same, walk alongside, 10 burpees (cant start until 150 paces are complete)

Gather under pavilion: Both partners hold beam on right shoulder, Lt. Dan down. Turn around, flip to left shoulder, Lt. Dan back to start.

Partner 1: Suicide sprints
Partner 2: Irkins on (2) beams
– RR

Partner 1: Sucide sprints
Partner 2: Dirkins on (2) beams
– RR

Grab your wood, Indian Run the bus loop, and return to startex.

MARY: Dmish called for Megan Barry, Big Stick called for Alabama Prom Dates, YHC added single leg APDs, and we finished her off with Razer Blades™
by Venus.

COT: Be intentional

America runs on Dmish. Best coffee I’ve ever had, thanks.

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Titan 10/9/19

13 for 10/9/19 Titan

 

PAX

D Frost

Space balls (from Houston)

Cub cadet

Bicentennial man

Siri

Drago

Reveille

Right Said

Blue mule

Hambone

Moneysnake

Crawl space

Black lung

 

Warm-o-Rama:

Started off with a long mosey around the fence line.

GM

LBACs

rLBACs

Air presses

WHM

Cherry pickers

 

Followed by some DIDS on the park benches.

Mini-Dora: merkins, squats, LBCs

Mary: Dealers choice.

Mosey back to the start.

 

YHC

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It’s FALL Y’ALL!!!!

It’s FALL Y’ALL!!!!!!

Crisp morning for some BEAR CRAWLS!!!!

Pre-Party: had 4 PAX show for some early love…..

Mosey to Bear crawl Bridge

Bear-crawled and then CrawlBeared, courtesy of NumbTucks

Pre-party Attendees: MicDrop, SexEd, Staples, NumbTucks

PAX in attendance, Main Event: Barney, Glen Garry, Stats, Swinger, Hushpuppy, Nimbus1500, Little Miss Piggy, NumbTucks, Staples, Inspector Gadget, Professor X, SexEd, Old Hickory, MicDrop

14 showed up for a MicDrop shin-dig (less the medic)…Next time I’ll bring the jams…all COUNTRY just for NumbTucks.

Warm Up

Side Straddle Hop X20

Baby Arm Circles → Make them Bigger X15

Good Morning x10 OYO

Low Slow Squat x10 Cadence

Willie Mays Hays X10 OYO

MOSEY….. to Mill Creek Brewery Parking Lot

Thing 1 – x5 laps

25 merkins → Bearcrawl to halfway point → 25 Mountain Climbers (1=1) → CrawlBear to other side → 25 shoulder taps ///decrease amount by 5 each lap

MOSEY…to BearCrawl Bridge … Lunge Walk it

Thing 2 – Amish Paradise (parking lot)

– Each PAX grabs a parking spot, every other spot if possible…reduce bottlenecks..?

  1. 15 SSH → Jog to parking curb …. Politician back and over to next spot
  2. 5 Burpees with jump squats → jog to parking curb…Politician back to next spot
  3. Bearcrawl up / Bear Crawl Back

***REPEAT the 1-2-3 order until 1 circuit of the entire parking lot is achieved

Thing 3 – Take Shelter

Dips, Squats, Merkins … 9/5/1   ->   8/5/2  ->  7/5/3 … etc.

Mosey back to parking lot for brief Mary’s

Freddy Mercury’s x20 (in Cadence), Flutter Kicks x15 (in Cadence)

CoT: RollCall, announcements, Prayer Requests: Barney, Hushpuppy and Little Miss Piggy

No Post-Party …. No Coffeeteria….. gloom and disappointment was apparent….what are we paying these guys for…!!!

—In lieu of no coffeteria, 3 PAX met for an impromptu 2ndF/coffeeteria…Staples, does it count? LOL  Attendees: Old Hickory, Barney, MicDrop

Thanks for letting me lead you guys this morning. Have a great day Fellas.

In Christ,

MicDrop

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Plague of Locust

PAX: Barney Fievel, Venus, Locust (FNG), Umbrella , Olan Mills, Black Widow, Toga (QIC), Old Hickory, Jerry’s Kids.

9 Posted for a glorious 70 and sunny morning to get a bit better in the Racetrack parking garage. It went something like this:

Mosey to parking lot for brief warmup COP then mosey to the bottom level of the garage for a quick round of pole smokers.  Mosey up the deck to the first ramp to begin execute the following exercises on the ramps and sprint the flats:  lunges, bear crawl, broad jump burpee, crab walk, backwards run.

Execute more pole smokers on the top level and repeat the exercises as we descended the garage.  Then execute one more round of pole smokers.

Mosey to pull-up bars for pyramid to five and back down.  Mosey back to the flag for Mary.

Announcements:

  • Keep those that are sick in your prayers
  • Reach out to friends that are grieving
  • And strongly consider the Nolensville CSAUP in Barney’s post

Stay Classy,

Toga

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DEFIANT Back to School

5  PAX in Attendance: NumbTucks, Typo+, Creeper, Huggy & 3rd Degree (QiC) refused to fartsack or be scared of getting wet and shield-locked to get beat down today and start the work-week off right.

No one signed up to Q so YHC wanted to celebrate the beginning-ish of the school season with an education-inspired Q with present pax input. I came up with the concept, but need help for content.

13 years of education at least obtained by all PAX present (K-12) so we will do a rep for each year of each exercise called.

Huggy and others (?) earned some Extra Credit this AM with a pre-party showing doing crawls, burpees and whatnot…not sure on the particulars as I asked in the middle of the THANG and the fog of war was thick…

Warm-Up/Disclaimer:

  • Jog around the lot
  • SSH IC x 10
  • IW IC x 10
  • Tempo Squats IC x 10
  • Tempo Merkins IC x 10
  • GM x 3 OYO

The Thang 

We will all Run 1/2-way round the school (Balls to balls) perform 1Ă—13 rep set of exercises for each letter of the alphabet. (A&B at one stop, C&D at next, etc.)

2 miles and 26 different sets of exercises (some were cut short to 3 reps due to time constraints)

Exercises:

  • A: Angle-Grinders
  • B: BearCrawl Merkins (2 parking spaces + 1 Merkin = 1)
  • C-R: Various awesome things that you should have been there for
  • S-Y: Other various awesome things we did 3x of each.
  • Zig-Zags: Jumps back and forth over line in concrete side to side making a Z shape. Each completed letter shape is 1. x3

CoT:

  • Pray for Creeper’s church family who have a hard anniversary today…
  • TClaps to Typo+ for the 2nd F Porch hangout last Saturday.
  • Make sure to sign up for Q slots on or YHC will take them all!
  • Warpath and Gauntlet coming up!
  • Praise that I got the official offer letter and will be a new PCP in Nolensville with Vanderbilt starting in December!!!

Love getting to lead these HIMs.

Until next time,

3D, out!

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Field of Screams @ the Forge

If Nant’an Q’s it…will they come?

star wars lol GIF by mtv

17 (18?) PAX in Attendance:  Tebow, Typo+, ShowMe, TVGuide, Nimbus 1500, Kermit, Staples, OfficeMax (FNG Brandon), NumbTucks, Prof. X (Respect), Huggy, LittleMissPiggy, CheezWhiz, Sparta, Swinger, TrophyWife, Mulligan (FNG AED) & 3D (QiC)

PREParty: 5:15 for a pre-party showing with KermiT, Staples, Numbtucks, TVG, Nimbus & YHC doing a mini Gauntlet with trail running to Defiant and run back with some core and leggies work at the Balls. 3ish miles. great pace. Back with 11 min to spare and stretch.

Preparty (little p): 5:45 Huggy, Typo+ and another pax did some track work…

6am, let’s do this!

Warm-Up/Disclaimer:

  • Jog around to field (then circle up)
  • SSH IC x 10
  • IW IC x 10
  • Tempo Merkins IC x 10
  • Tempo Squats IC x 10
  • GM x 3 OYO

The Thang(s) 

Let’s prep for Gauntlet and FitTest qualifier and competition with the following:

10 Burpees on the Minute for 10 minutes

NEXT…

Typewriter of Doom where we face the bleachers the entire time and at the goal line lunge walk to the other sideline, then perform 3 HRM, advance 10 yards, then crab-walk to the other sideline and perform 3 Floating Starfish, advance 10 yards, R&R to the 50.

NEXT…

Indian Run double File ~1 mile where we played hackie-sack with Kermit’s water-bottle and NT dripped some #crevjuice on the mouth piece…

NEXT…

10 Burpees on the Minute for 10 minutes

Had people wondering if it was Groundhog’s day…or:

Field of Dreams baseball GIF

NEXT…

BearBrawl suicides from goalline to 50 every 10 yards flapjack with partner.

Time called!

Mosey to the logo & circle up for some CoT

CoT/Numbers/Names/Christening of FNG

Moleskine

  • 1stF Opportunities: Upcoming Warpath with F3Franklin Oct. 19th 4:30am (plan for 5ish hours) from Armada (Pinkerton Park) & Gauntlet.2 is set to launch in about 5 weeks. Finish IronClad strong and participate in these PREParties on Saturdays…let’s do this!
  • 2ndF Opportunity: Bonfire/Football at Typo+’s crib. BYOB. Light refreshments being served…can I suggest wings? 7:30ish.

Field of Dreams film GIF

  • 3rd F opportunity: We concluded the Romans 4-8 reading plan yesterday. I have really enjoyed it. If PAX agree, let’s keep it rolling and start the next few chapters next Monday and invite others to join in…AYE?!

What we Learned

  • Thanks to Kermit & LMP for Coffee!!!
  • TClaps to TW for the AED!
  • I am proud of you all! In the 18 months F3Nolensville has been posting there is growth! Let’s keep giving it away and inviting/Emotionally-headlocking (EHing) new guys that need this too.
  • IronClad is Alive and well! Keep logging those posts and 1-3rd F participation!
  • Staples completed it today! (OH hit it on Monday…but when did he attend Preparties? Hmmm…)

3D, out!