Category: Broken Wheel

It has been a while since Nan’tan took a Q in Nolensville due to Pax stepping up to the challenge of IronClad. While TClaps are in order….MOVE OVER.

A Nolensville OG wants to Q, so buckle up!

No theme for today…just embracing the suck and not leaving anyone behind.

14 PAX in Attendance:  Tebow, Typo+, ShowMe, MicDrop, Nimbus 1500, Kermit, Stats, NumbTux, Prof. X (Respect), Glengary, SexEd, OldHickory, Creeper & 3D (QiC)

5:15 for a pre-party showing with Numbtux, MicDrop, SexEd, Creeper & YHC doing a Kermit Appetizer of the THANG (unbeknownst to him) Thanks for leading KermiT. We: jogged around the track, crawl-beared a hill, Copenhagens, Irkins, Bridge Crawl and WWIs.

5:30, let’s do this!

Warm-Up/Disclaimer:

• Jog around parking lot x 1 (then circle up)
• SSH IC x 10
• IW IC x 10
• Tempo Squats IC x 10
• Tempo Merkins IC x 10
• GM x 3 OYO

The Thang(s) 

Opened up the suggestion Box for Royal Burpees: 

PAX perform 10 of each Burpee variation called by various PAX.

We did:

• Double shots of Jack
• Hand-release
• Dancing Bear (aka Regular)
• Martinis (4 count Mountain Climber with 2 merkins each)
• Barrel Roll (Aka Feed-n-Seed or Co-Op in Franklin)

Everyone gave max effort to give 10 good form burpees per round.

NEXT…

Partner up for 50 pull-ups as a team. Arms got pumped fast and teams did a great job not letting each other down by working hard and also providing support as needed.

NEXT…

Mosey to the field house for 11s. HRCs at the bottom, crawl bear the stairs, Jump-squats with an OHP at the top, mosey to bottom, R&R

NEXT…

Mosey to the freshly lacquered bridge for a crawl. At the far end, circle up for some MoM:

Pax were delegated to call out a Mary exercise and we performed 10 of each in cadence:

• Flutter Kix
• V-ups
• WWIs
• American Hammers

NEXT…

Race the pre-vaccing Prof. X back to the parking lot for:

CoT/Numbers/Names

Moleskine

• 3rd F opportunity: We conclude the Romans 1-3 reading plan today. 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?!
• We need a Q for the Pound…I will gladly take it if no one does by Wednesday night. Your call…
• Shared a little about the marks of men: being courageous enough to stand up and fight when needed, as well as to let go of comparisons to the past (successes, failures, being wronged, guilt over wronging others). Get up and make a change today (which is the only thing you CAN change). Get back up, and get after it.

What we Learned

• Thanks to Kermit (cold) & Tebow (hot) for Coffee!!!
• 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. My EH of a lonely 62 year-old golfer during CoT was not very effective. Oh well, let’s keep trying!
• IronPax is dead.
• IronClad is Alive and well! Keep logging those posts and 1-3rd F participation!

PostParty: forgotten about.

3D, out!

9/17/19

Conditions: Dark and menacing gloom but looking forward to a sunrise

Pre-Party:  Numbtucks, 3rd Degree, Staples, Kermit – for an 8 minute miler

PAX: Gaylord Focker, SexEd, Staples, CheezWhiz, NumbTucks, Kermit, HushPuppy, Typo +, ShowMe, Huggy, Tebow, Creeper (QIC)

Warm-O-Rama:  “Ain’t nobody got time for that” this AM, gotta do the…

THANG:

10 Pull-ups

15 Burpee Block Jump Overs

20 Curls

25 Squat Thrusters

30 Gas Pumpers (Reverse Crunches)

Each Round is 100 reps

Rinse and repeat for 43 minutes!

Keep track of your rounds then add up your reps from your partial round to get your total.

Things heard or learned during the workout:

Everybody was killing it today – proud of each of you HIMs for “doing your best & forgetting the rest (Tony)” – it really is YOU vs. YOU!

Today’s Playlist:

My personal TOP 13 Pro Wrestling Entrance Theme Songs Vol. #1 if I ever enter the WWE (more to come?!?):

You Give Love A Bad Name – Bon Jovi

Can’t Feel My Face – The Weekend

Paradise – Coldplay

Mountain Music – Alabama

DJ Got Us Fallin’ In Love – Usher

Eye of the Tiger – Survivor

Don’t Stop Me Now – Queen

Crazy Love – Hawk Nelson

Your Love is My Drug – Ke$ha

Overdose – Lecrae

The Boys Are Back In Town – Thin Lizzy

Jesus Freak – DC Talk

A Sky Full of Stars – Coldplay

COT & Prayer Requests:

We talked about the 43 ft. of leadership – that we should be “out front” with our leadership within our families and our workplaces – lead as fathers, husbands, men of God

Iliza – little 16 mo. old girl that NumbTucks knows is have a number of complications – pray for her healing and give peace to her mom and dad

For God to make us the men He has called us to be

Announcements:

Nolensville/Franklin Convergence THIS SATURDAY – 5:30-7:00 am @ Battleground

-peace brutherrrrs

Creeper

Pre-Party: 10 rounds of 3 pull ups, 5 merkins, 7 jump tucks

17 PAX: Inspector Gadget, SexEd, Show Me, TV Guide, Staples, Old Hickory, Typo+, Kermit, Creeper, Stats, GlenGarry, Scrooge, 3rd Degree, Professor X, Netflix, HushPuppy, Tebow (QIC)

WARMUP: Quick lap, SSH, Hillbillies, SSH, IW, BACs, Huggers, Merkins, GM, WMH, Calf Stretch, Lunge Stretch

THANGS
Split into two groups for
2 x 5min AMRAPs:
Playground – 8 T2B, 8 AH, 8 MC
Pavilion – 8 Copenhagens, 8 Derkins, 8 Burpees (dips derks n burps)

1 mile run (use those watches)

Partner up ~8min AMRAP:
P1 – wall sit (rest = 10 merkin bonus)
P2 – run ~80 yds, 10 merkins, run back, switch

MARY
Crunchy Frogs x 20
Reverse Plank holds
Plank Holds

Post-Party: 10 double shots of jack (Nolensville throws down when it comes to parties)

Great work by all. Had some fun with a timed mile. Keep track of your times and watch it improve in the future.

We’re thankful for Kermit’s house most likely being under contract soon, and for 3rd Degree’s formal job offer to come. Go see him for all your primary care needs in Nolensville. We’ll get a sign up form for physicals up and running soon. I hear he’s seeing patients right after post-parties in between two closely spaced cars.

IronPAX week 2 workout WILL happen Thursday at The Pound. We’ll all need a coupon (35lb cinder block). See y’all then

-Tebow

GLOOM FACTOR: Minimal…humid with a little bit of misty-rain to get us started.

Pre-Party – KermiT, SexEd, Typo+, Staples, Barney and Old Hickory

Main Event PAX: Tebow, Stats, Staples, Typo+, Gaylord Focker, GlennGarry, MicDrop, KermiT, Show Me, 4×4, Old Hickory, Barney, Hush Puppy, SexEd, Professor X, Huggy (QIC)

Disclaimers/Warm-Ups

Disclaimer

Show me lap

Circle up for:

SSH x 15

Imperial Walker x 15

LBAC fwd x 15 DO NOT RECOVER

LBAC bwd x 15 DO NOT RECOVER

Overhead press x 15 RECOVER

Squats x 15

Good mornings and WMH OYO

Thang 1

PAULA ABDUL

At the far light-pole, sprint up 2 parking spaces, do 2 burpees, back peddle 1 space, do 1 burpee, sprint 2 spaces, etc. Light-pole to light-pole. Mosey to the sidewalk.

Counted off into 1s and 2s for the upcoming exercises.

Bear crawl to picnic table shelter, 1s do 15 dips, 2s do 15 merkins. Switch exercises when done. OYO.

Forward crab walk to rally point on the track.

Thang 2

FOUR CORNERS RACE

YHC gave some brief instructions for the PAX:

1s and 2s race in opposite directions around the small loop, stopping in each corner for an exercise. Four exercises were: SSH x 20, AH x 15, Merkins x 10, Burpees x 5. First team to have all members back to the rally point avoids wins and avoids punishment.

*The goal here was to encourage competition, and get the HIMs running HARD. Mission accomplished*

1s were victorious so they only had 10 burpees after the race, 2s had to do 20 burpees.

Mosey to the goal line on the football field and partner up. Your partner could not be someone on your team.

Thang 3

Partner wheelbarrow crawl from goal line to goal line AND back. Partners switched positions as needed.

Mosey from the end zone up to the concession stand for a people’s chair (wall-sit) and BTTW hold. YHC kept count in my head.

All in and mosey back to picnic table shelter for Mary:

Flutter kicks x 20

Inverted crunch x 20

LBCs x 50

High plank to right arm up, 10 oblique dips. Both sides. 10 mountain climbers to cap it off.

CoT

Count-o-rama, Name-o-rama (No FNGs)

Prayer Requests and Announcements:

• Prayers up for YHC’s travels to and from Buffalo, NY this week.
• SoccerMom and F3 Amazima
• 2^nd F Event at Staples – WILD BEAST FEAST, September 7^th
• F3 Nashville Anniversary workouts on September 14^th and Sevier Park
• Nolensville/Franklin convergence on September 21^st

YHC took us out with a prayer. Helluva morning today, HIMs!

Location: Broken Wheel

Conditions: Mid-70s and Humid.

QIC: Stats

PAX: Professor X (respect), Sex Ed, FNG 4X4 (respect) Tebow, Show Me, Sterno (welcome back), Barney, Glengarry, 3rd Degree, Creeper, Staples, TV Guide, IG, Hush Puppy, Double Bird, Kermit and Tool Time.

This workout marked the 1 year anniversary for YHC and the memory of how the first post left you humbled but yet motivated to keep posting at the same time. The goal of the Q was to bring everyone a taste of their first post and make all the PAX tap out along the way. I think that goal was accomplished several times.

Disclaimer

Warmorama:

LBAC IC X 10

RLBAC IC X 10

Imperial Walkers IC X 10

Slow and Low Squats IC X 10

WMH OYO

Main Event: AMRAP to failure, each set of exercises were as many reps as possible until the PAX could not continue then either High Plank till the 6 or Al Gore till the 6.

1. Burpees 3 Sets

2. Bearcrawl one parking spot 5 Merkins crawl bear back to the starting point, beacrawl one spot 5 Merkins and repeat until failure 2 sets

3. Iron Mike’s 1 set

4. Jump Tucks 1 set

Mosey to the pavilion

5. Decline Merkins until failure then immediately switch to Incline Merkins until failure 3 sets.

6. Copenhagens until failure 3 sets

Mosey to the pain ground

7. Pull ups until failure then 5 additional assisted pull ups.

Back to the lot, circle up for Mary.

8. Leg lifts until failure 2 sets

9. American Hammers until Failure 2 sets

10. Freddy Mercury’s until failure

11. LBCs normal, right side and left side until failure

Bullhorn

Prayed for F3 Uganda, Kermit’s family and house listing and 3d’s possible job change.

Always an honer to lead.

-Stats

4 Horsemen of the Apocalypse:

4 exercises with coupons: Blockees, Coupon Squats, Curls+OHP, and Flutterkicks with coupon held above body.

Exercises A, B, C & D in progressive rounds like this: 10A, 1B, 1C, 1D, 1A, 10B, 2C, 2D, 2A, 2B, 10C, 3D (the best round), 3A, 3B, 3C, 10D, 4A, 4B, 4C, 4D, 9A, 5B, 5C, 5D, 5A, 9B, 6C, 6D, 6A, 6B, 9C, 7D, 7A, 7B, 7C, 9D, 8A, 8B, 8C, 8D and done…

Great way to get 55 reps of each exercise completed in a manageable way.

Battle-Buddy Run:

Mosey as partners around the 1/3 mi track then sprint race the last curve and straight away. Mary exercise to the point of failure as a group waiting for the 6. Rinse and Repeat for 2 laps total. Various Planks held waiting for the 6.

3 Minutes of Mary:

• J-Los to failure
• AHs to failure

BullHorn:

• Tclaps to KermiT and Barney for bringing the coupons. We need to set up a memorial RIP fund for all the broken (3?!?) coupons today. GlenGarry was dropping it like it’s hot!
• IronClad Challenge rolls on. Keep up to date with your posts and categories. If you still want to sign up, go for it! Here is the link: ICC
• F3Dads Camp in Tennessee in September!!! https://www.eventbrite.com/e/f3-dads-camp-runamuck-tickets-58879270483

That is all.

3D, OUT!!!!

MicDrop had his VQ today and dropped the mic with style.

PAX:  19 strong!  Typo+, Staples, MickeyMouse, SexEd, Professor X(Respect), TV Guide, Double Bird, Mufasa, GlenGarry, ShowMe, Huggy, Barney, Kermit, Gaylord FOcker, 3rd Degree, Tebow, MicDrop (VQiC)

WARMUP-CoP

Typo+ – Parking JOG – 1 lap
Welcome, Intro’d the VQ, then Turned over to MicDrop
Good Mornings – 5 on your own
Willie Mays Hays – 5 on your own
Tebow Calf Stretches (I tried) 🙂 … – Q Lead
Baby Arm Circles – 20, In Cadence…make them bigger
Side Straddle Hops – 20, In Cadence

THANG 1 … Column Run, to Cadence….RHYTHM!!

2 Column Jog/Indian Run  ///  Cadence calls:  Q LEADS

Thang 2 & 3 were mixed in as SpeedBumps.

THANG 2 – CARDIO for your Heart-ee-ohhhh

Failure To Launch – x10, In Cadence
(Assume Al Gore position; Q counts down from 10; explode jump/squat, return 2 Al Gore)
High Knees x20 – OYO
Mountain Climbers x30 – OYO
Plank Jacks – x40 OYO

****MOSEY – Column Run/Cadence

THANG 3 – Core, Cardio, Core

Burpees X10 – On your own
Shoulder Taps X20 – OYO
American Hammers X30 – OYO
Annie X40 – OYO  (Plank position; wax-on with right, left hand balance, 2 spins; switch hands) Each side one

Speed Bump

Merkins, X30 // LBCs x30 // Freddie Mercury’s x30
BEAR CRAWL BRIDGE … Jog to WATER!!!

Water Break

+ 10 Burpees for some: TV Guide, 3rdDegree, BarneyFeivel, MicDrop

Mosey Back to Parking Lot…

MARY TIME ….

Flutter Kicks X20 – OYO // WWI x20 -OYO

Prayer Requests

Little Miss Piggie, Soccer Mom, MicDrop’s Wife,

Praise .. ShowMe’s kiddo accepted Christ!  BIG PRAISE!

Challenge
Forgot to do this, but try to encourage someone this week.  Pick 1 person who you can be a positive light in their life.  Encourage them and let us know how it goes!

-MicDrop, out!