Category: Broken Wheel

Pre-Party: Stats led Staples, KermiT, Barney (sorta) and 3D in some modified Cindy. 5 Pull-ups, 7 Merkins and 9 Iron Mikes on the minute for 10 minutes.

19 PAX in attendance for the main event: Prof. X, KermiT, BarneyFievel, Stats, Staples, InspectorGadget, SexEd, Mufasa, GlenGarry, Tebow, Nimbus1500, Hot’N’Ready, TypO+, ShowMe, MicDrop, DoubleDirds, HushPuppy, Mickey (VQ) & 3rdDegree (YHC)

Disclaimer/Warm’o’Rama

ShowMe lap and then, per Q’s demand…STRETCH…the whole body version

THANG

Mickey wanted to run…so we did.

We did Uphill Partner Carries (UPCs) in Stonebrook. Then we flapjacked. Then we ran to a loop in Ballenger and did 4 laps with 4 variations up the Hill: Sprint, BroadJumps (Tebow has the BEST form), Politician, and then side shuffles. There were various speedbumps of increasing numbers of Merkins (How many Q?!?!?!, until 3D taught Q how to punish that question, then everyone got good at remembering or asking a fellow PAX) with a downhill bearcrawl (Nimbus dominated and completed without standing or stopping BEASTMODE) on the mosey back

~3 miles total

Post-Party: Finish running back to the lot with an impromptu sprint inspired by Mufasa (ROAR) and then circle up while we wait for the 6 with AHs & 5 Dwarfkins (can that be cadence?!)

CoT / Counterama / Namerama

BullHorn:

• Great VQ Mickey! I notice you purposefully avoided anything that required cadence…we’ll work on it…
• Keep signing up for Q slots for July. Aside from injury, there are all been unique Q’s so far. YHC challenged the PAX to only lead once this month…
• Continue to keep health issues of multiple PAX or their families in your T&P: Ulysses, Swinger, Barney, LMP, Carrot, MicDrop and others I’m sure…
• 3rdF opportunity to Bless NetFlix’s family with a meal to congratulate them on their daughter’s (premature) arrival: sign up HERE
• NightPath: free Ruck CSAUP July 27 with F3Franklin. Talk to 3D for more info.
• F3Dads Camp in Tennessee in September!!! https://www.eventbrite.com/e/f3-dads-camp-runamuck-tickets-58879270483

That is all.

3D, OUT!!!!

It’s 4th of July week and 11 PAX gathered by dawn’s early light for a USA themed workout powered by American icon Bruce Springsteen.

But first, preparty: Stats led Staples, Ragdoll, CheezWhiz, and LMP in a mini-Murf.  1/3 mile run around the track with five sets of 5 pull-ups, 10 Merkins, 15 squats. Ragdoll skipped the run, CheezWhiz dribbled in halfway through, and Little Miss Piggy squeaked in a set at the end.

PAX: Inspector Gadget, CheezWhiz, Little Miss Piggy, Stats, Staples, FNG Bob Barker (Jason), Nimbus 1500, Show Me, Mickey Mouse, Tebow, Ragdoll (Q).

I fire up “Born In The USA” and we do a quick stretchy warmup of cherry pickers, high leg kicks, good mornings and toe touches. Then we trot off to the edge of the parking lot.

Thang 1: Cold War Apocalypse
The Yurpee is a #F3Nolensville plyometrics variation of a burpee inspired by Russian Olympic trainer Yuri something-or-other. Handclap merkin + 2 tuck jumps.

In this epic battle of USA vs the Commies the PAX sprint on command from one edge of the parking lot to the other, approx 40 yards, and perform 9 Yurpees.

Then a quick mosey back to the other side of the lot where they perform 1 WWI, 1 American Hammer, and 1 Merkin (American Push-up).

Since this is an Apocalypse, on the next round we do 8 and 2, then 7 and 3, and so forth … I’m sure you understand math.

On the second round Little Miss Piggy says “this is gonna suck”. Don’t blame me, blame the Russians.

Fittingly, the last sprint is to the Boss’s soaring anthem “Born To Run”. We end with 1 Yurpee and 9 WWI, 9 American Hammers, and 9 Merkins. USA wins. Communism defeated. Mosey to the picnic shelter.

Thang 2: Smokey Mountain National Park
In homage to the great state of Tennessse and our national park system, PAX split into 3 groups and each move a picnic table to the grass, aligned bench to bench, spaced about 12 feet apart. We are going to traverse the Smokies.

Each group at their table performs:
– 5 Irkins on the ascending bench
– 5 Box Jumps
– 5 Angle Grinders on top of the table (very little room up there for this)
– 5 Derkins on the downward bench, and
– 5 4-count mountain climbers in between current table and the next table

Rinse and repeat, traversing each table. When a team finished the last table in line, instead of mountain climbers they bear crawl back to the first table.

We’re through hiking the Appalachian Trail, so do another round of all three tables. Air is getting thin at this elevation. Hard to do the angle grinders. Q needs a louder speaker. Can’t hear Bruce.

We’ve run out of time for my Thang #3, which was F3 Baseball. Bummer. So to kill the last 5 minutes we go bear crawl the bridge, just because we can. On the mosey back, Tebow and Nimbus get into a scientific discussion about how it’s harder to breath in the summer because trees are green.

Nameorama / COT
Welcome FNG Bob Barker (Jason). Gosh, the fog of war must have been thick because we thought about that name way too long.

Lifted up our injured brothers as well as those with sick family members. Prayers for a safe and relaxing 4th of July weekend.

Announcements

• Independence Day CSAUP set for 7/4/19 @ 5:30am. Hero of the Day Workout. There’s been a lot of grumble chatter about the time, but NumbTucks says heroes get up early and so should you.
• NightPath: free Ruck CSAUP July 27 with F3Franklin. Talk to Third Degree for more info.
• F3Dads Camp in Tennessee in September!!!

 

 

Pre-Party: Creeper , check that, YHC, led Staples, Kermit, Barney Fievel and eventually sleepy-eyed and full-bladdered Creeper for a Bridge and a Smidge BC/CB. Props to Kermit for his first BaaS CB Pole to Pole. Way to push those boundaries! We formed up and moseyed back to the lot after Creeper drained the pipe. A funny discussion about the awkwardness of kids that pulled their pants down to their ankles at the urinal when they were old enough to know better ensued.

15 PAX in attendance for the main event: Mufasa, ShowMe, Stats, BarneyFievel, Numbtucks, InspectorGadget, Staples, Creeper, ProfessorX(Respect), GaylordFocker, Mickey, Tebow, Kermit, eventually Tebow & 3rdDegree (Q, YHC)

Disclaimer given while we Mosey to the track:

• 1/3 mile lap Indian run where PAX in the front carry and handoff Old Glory to the sprinting Indian

Thang.1:

Inspired by the conditions, and Tombstone, we did the 4 Horsemen of the Apocalypse: (patent pending)

4 exercises with coupons: Blockees, Curls, Coupon Squats, 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. Thanks to some inquiring minds, 6 extra Blockees were awarded.

• Another 1/3 mile lap Indian run

Thang.2:

~10 minutes of Die of Death (Karma Cube…Craps…not sure yet what to call this still…) Q tossed die to random PAX and whatever exercise and rep was listed, we did. Sometimes we modified, and sometimes PAX tried to modify and bonus Planks were awarded. Eventually, 5 minutes in…we ran out of time.

CoT / Counterama (“15 Pax”, “How many” “30!”) / Namerama

What we learned:

• We need to focus on first things first…what foundation are you standing on? You have to get right vertically (with the SkyQ and yourself) before you can get right horizontally with your M, 2.0s, Mammon, etc.
• Pro-tip, don’t ask YHC while on Q “How many?!” because the number might double
• Professor X has 2 more Xmen at home just waiting to be named…F3Dads anyone? Welcome FNGs Gambit and NightCrawler

PostParty: sleepy Creeper led 10:10:10 Pull-ups, IronMikes (each side 1/2) and proper-form Merkins

Coffeteeria enjoyed by 5 PAX while 6 took off to enjoy some Nutrition 101 by Coach Tucker: some 2nd F and 3rd F took place

BullHorn:

• Thanks Barney and Kermit for the Coupons…thanks Stats for the coffeeteeria!
• contact Kermit re: Ascent 2nd F climbing outing 6/28.
• Numbtucks to host 3rdF talk on Dude’s Guide to Manhood 6/29 after the Forge.
• NightPath: free Ruck CSAUP July 27 with F3Franklin. Talk to 3D for more info.
• F3Dads Camp in Tennessee in September!!! https://www.eventbrite.com/e/f3-dads-camp-runamuck-tickets-58879270483

Humbled with the opportunity to sharpen and be sharpened.

– 3D

Pre-Party: 3rdDegree led Staples & Kermit in moving Coupons to the Storm Shelter.

Conditions: Perfect for the Theme, Active Thunderstorm, progressively flooded gazebo with silty run-off and bugs

10 PAX in attendance: TV Guide, ShowMe, Stats, Nimbus1500, Numbtucks, Staples, Sex Ed, Tebow, Kermit, & 3rdDegree (Q, YHC)

Warm-up/Disclaimer/Extra Disclaimer for Sparky Conditions (F3Corporate waivers were signed in triplicate at this point):

• 12 SSH IC
• 13 GoofBalls IC
• 15 Tempo Merkins IC

Thang:

Inspired by the conditions, and Tombstone quote referenced above, we did the 4 Horsemen of the Apocalypse: (patent pending)

4 exercises with coupons: Blockees, Coupon Squats, Curls and Flutterkicks (progressively SplutterKicks) with coupon held above body.

I initially wanted to do this progression:

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…

Instead, in the Fog of War and excitement of the stormy conditions, I whipped out….wait for it….the Deck of Death and we did the 4 exercises based on card number or face value…Aces=11, Joker = 20 of dealer’s choice.

Worked as well, but not as cool. Next time…Next time….

CoT/Numbers/Names

What we learned:

• Bugs also hate water & bite (it was in the disclaimer)
• Numbtucks looked like this in the water with his coupon:

• Don’t blame me if you get some flesh-eating bacteria from the stagnant water. I’m pretty sure that I said something in the disclaimer…
• SexEd had some passive aggressive issues with the playlist today and decided to see if the medic can float. It carried on like a champ despite the water-log and is drying out in the car…y’all keep an eye on SexEd!

Coffeteeria enjoyed by all but a few of those in attendance: some 2nd F and 3rd F took place as PAX shared needs and opportunities for accountability.

BullHorn:

• contact Kermit re: Ascent 2nd F climbing outing 6/28.
• Numbtucks to host 3rdF talk on Dude’s Guide to Manhood 6/29 after the Forge.

Good work today, OUT!

– 3D

Conditions: Hot and beautiful, just like us.

Pre-Party: 3rd Degree led Barney, Nimbus and Staples in 9 rounds of 6 pull ups, 4 Iron Mikes and 2 toes to bar.

17 PAX put on some weight including:  Altidore, Mickey Mouse, Nimbus 1500, TV Guide, Tebow, Hot N Ready, Cheese Whiz, Staples, Polar Express, Typo+, 3rd Degree, Double Bird, Creeper, Inspector Gadget, Stats, ShowMe, and Barney Fievel (QiC).

Disclaimer

Warm up:

After a quick ShowMe lap around the parking lot, the PAX circled up for the following exercises IC: 15 SSH, 12 Squats, 30 seconds of GM, Al Gore, and WMH OYO.

We’re kinda warm, but we ain’t sweating yet. Let’s change that, shall we? PAX busted out 10 burpees on the minute for 3 minutes.

Thang 1: Weighted Cooper (3 laps)

10 reps of each of the following exercises performed with coupons between laps. Meant to be a well-rounded routine with one exercise for legs, one for chest, and one for core.

• Baryshnikov Squats: Legs rotated out to the sides, hips opened, heels raised, then squat.
• S2S Merkins: Place one hand on coupon and other hand on ground, perform one merkin, switch hands, repeat.
• Weighted American Hammers

Thang 2: Pull-Ups and Weighted Overhead Presses

PAX we’re given 10 seconds to partner up. One partner performs AMRAP overhead presses with the coupon for as long as it takes their partner to bust out 10 pull-ups. Switch roles. Rinse and repeat for 3 rounds.

Thang 3: Sally Challenge (Squats)

PAX perform squats in cadence to the tune of “Flower” by Moby.

Mary

Circled up for some GM, Tebow stretches, LBCs, crunchy frogs, warhammers, and a few others. Fog of War was a bit thick at this point.

Post-Party: 3rd Degree led Stats, Altidore, ShowMe, and Cheese Whiz in partner merkin work. 70 merkins each.

CoT

Announcements:

Continue to pray for Soccer Mom and pray for Creeper as he leads his flock in some community work.

-BF-

19 PAX in Attendance : Pollywog, Mufasa, Inspector Gadget, Creeper, Barney Fievel, Nimbus 1500, Stats, Staples, TVG, 3rd Degree, Old Hickory,  Sterno, Polar Express, Cheez Whiz, Color Run (AKA Sex-Ed), Mursa, Typo +, Show Me, YHC Kermit on Q.

Pre-party…. @ 5 – 7 – 10

Staples & Kermit

Me and Mr. Staples busted out

5 Pull-Ups

7 Squats

10 Merkins

On the Minute for 10 Minutes

Medic –

Medic was on point today with a nice variation of Country. Little bit of Waylon, Colter Wall, Dierks, and some others.

5:30a.m. starts with a quick intro and the fine print details.

WarmUps :

Show Me lap

Tebow Stretch

15ish SSH’s IC

GM OYO /  Willie Mays Hayes

BAC’s IC front and back 10x IC

Plank and wait with Right and Left arm raises… (Q had to fix the Medic… it was on the fritz)

Thang

Little Miss Piggy is leading a few PAX in a 40 day 1 mile run challenge. YHC is participating in this so to get the mile in PAX completed a variation of the 1 Mile Indian Run. Basically a Bataan Death March but instead of Burpees the PAX had to pass off a 5ft steel bar to last PAX in line, where last PAX would then execute 7 squats while holding steel bar over his head then catch up to the group, pass off the bar, and run to the front of the line… R&R throughout the workout.

Speedbump #1  (.15ish Miles) Back Side of Track

2 Burpees

Speedbump #2 (.3ish Miles) Field House

PAX found a partner and proceeded to do 5 rounds of Wheel Barrows up the stairs. MOT back down the hill to the bottom of the stairs was Bear Crawl. Everybody really seemed to enjoy this…. 🙂 Each PAX went up the stairs 5x and down the hill 10x

Somebody said something about a 3 Burpee attitude adjustment… so we did 4….

Speedbump #3 (.65ish Miles) Field House

PAX stayed with previous partner and executed 20x each of Abyss WWII

Proceded by….

5x Low and Slow Merkins IC with a 5 sec hold on the bottom.

Speedbump #4 (.8ish Miles) Back Side of Track at the Benches

25x High Incline Merkin

25x Low Incline Merkin

20x Abyss WWII

Speed Bump #5 (.(9ish Miles) The Bridge

Cant pass the bridge twice with out a quick Bear Crawl & Crawl Bear.

Many PAX were pretty tapped by then and the CB was quite difficult, YHC is guilty of not being able to fully complete the CB back across… 🙁

Speed Bump #6 (1.1 Miles) The Parking Lot

Medic died on our last 30 yards of the mosey so that was a good sign to end it.

Post Party – 

Facilitated by 3rd Degree (Stats, Nimbus 1500, Creeper, TVG)

3 Rounds of “Cindy” 5 Pull-Ups -7 Merkins – 9 Squats

Other News-

• 3rd F opportunity:

Continually lifting up our brother Soccer Mom in his fight to spread the Kingdom in Africa.

Barney’s Grandfather has been ill for a while

Barney has an interview today at 1:00pm

Kermit for travel

I feel like I am missing one prayer request (Jesus knows what it is)

Peace out!

-Kermit

14 PAX: 3rd Degree, Numbtucks, Stats, TypO+, TV Guide, Mic Drop, Creeper, Kermit, Mufasa, HotNReady, Scrooge, Staples, Inspector Gadget, Tebow (QiC)

Warmup: quick ShowMe lap, then
2 rounds, 10 reps each of SSH, Merkins, & Squats, then
GM, WMH, and lunge stretch

Main Event
Partial lap with medic in hand around the track to the football field which was in pristine and damp condition for:

Sally – squats

Then, from the sideline:
11s – V-ups & supermans (5 MC & run to opposite sideline after each set of 11)

Then, from the goal line:
15 MC merkins, bear crawl to mid-field
15 iron mikes (each leg is 1/2), bear crawl to opposite goal line
15 burpees
rinse and repeat back to the opposite goal line with 10 reps of each and crawl bear

3rd Degree may have won that race, but you’re all winners in my book. Participation trophies for all of you

Already fairly soaked, we circled for a little Mary right there in the wet grass:
AH, WWI, alternating high to elbow planks, Imperials

Several PAX raged hard with Pre and Post Parties led by Creeper. Nice work, fellas.

Announcements
– F3 Dads this Sunday 5/19, 3:00pm @ Nolensville Park
– 2ndF Saturday 5/25, 6:00pm @ Staples’ barn for brisket smoked by Numbtucks; possibly the most anticipated 2ndF to date; we may need t-shirts made for this event; TV Guide, start working on Barn and Brisket art; mouth is watering already; Numbtucks will buy the meat (USDA Prime only), and we will reimburse him + tip + drinks + whatever else for holding down the pitmaster duties

Be praying for Scrooge’s Mom as she gets back test results Thursday, and for Soccer Mom

Good work, everybody
-Tebow

Conditions: 56 and partly cloudy. Sweating season.

Pre-party led by 3rd Degree consisted of 8 rounds of 5 pull-ups, 4 merkins, and 3 of toes to bar. Attended by Numbtucks, Kermit, Staples, Creeper, and Stats.

19 PAX chased Carmen around the world including: Barney Fievel (YHC), Show Me, Staples, Hushpuppy, Peaches, Ragdoll, Mufasa, Inspector Gadget, Kermit, Stats, Tebow, Nimbus, 3rd Degree, Creeper, Wolverine, Nacho Libre, Scrooge, Numbtucks, and TV Guide.

Intro and Disclaimer

Warm-up: 30 SSH IC, 15 squats and 10 seal jacks IC.

Carmen Sandiego is one of the world’s most infamous, cartoon thieves, with a long history of stolen art, diamonds and rare artifacts. This time, she really outdid herself and stole Barney’s precious coupons! This morning, we’ll chase her to the ends of the earth and take back whats ours!

Thang/Location #1: Nolensville, TN, USA

This is home base, our training grounds. Let’s get ready for the chase ahead by busting out 10 burpees on the minute for 5 minutes.

PAX jumped on Indian Airlines after Barney received a tip that Carmen had been spotted somewhere in India. Don’t ask why we’re taking Indian Airlines TO India. There will be no questions on Indian Airlines. PAX Indian run to the upper part of the park.

Speed bump: Somebody got some bad Indian food and tossed cookies all over the plane. Let’s put down and get cleaned up. Perform 20 box jumps on the bleachers.

Thang/Location #2: Himalayan Mountains

We’ve tracked Carmen to this mountainous region, but don’t know exactly where she might be hiding. Let’s search the mountains thoroughly by bear crawling 10 “steps” down the mountain diagonally, then crawl bearing 10 steps back up. Repeat this 10 times until you’ve searched the region. Looks like we just missed her! Let’s jump back on Indian Airlines and keep searching…

Thang/Location #3: Rio de Janeiro, Brazil

Barney received a tip that Carmen is hiding somewhere in the favelas, or stacked shanty towns of Rio de Janeiro. Let’s book it there on the double by taking Indian Airlines (Indian run to elementary school playground). Climb the favelas and chase Carmen down by performing 10 pull-ups (or under doggies) and sprinting to the far fence. Repeat 10 times. Still no sight of her, let’s keep looking!

Never did see Carmen, and we just spent thousands of dollars shuttling us all over the world for $30 worth of rocks from Lowe’s. We may not be bright, but we look good. Next time, Carmen!

Mary

CoT

Post-party also led by 3rd Degree. Numbtucks, Ragdoll, Creeper and Nimbus got low and kicked 10 dwarfs. Nice dwarf kicking, boys.

-BF-