Category: Broken Wheel

‘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+

Multiple PAX went and PP’d on the Playground and Bridge: 3rd Degree, Staples, Kermit, Altidore, Creeper, and eventually Typo+ & Nimbus. Strong showing of 7!

Max Pull-ups at the PainGround then partner helps Pax get 3 more negatives or slight assist. Keep track and push your limits! Mosey to the bridge where Typo+ joined us during the Mosey to Bear Crawl and Crawl Bear the Bridge. Nimbus joined me at the finish line and then started off with little/no rest halfway to complete the bridge. Strong work!

5:30 is upon us, let’s go!

14 PAX: Sterno, Nimbus 1500, HushPuppy, Creeper, Altidore, Mufasa, Kermit, Show Me, Mic Drop, Typo+, Staples, Netflix, FNG “Mickey” & 3D(QIC)

Warm-up/Disclaimer:

• Jog around parking lot x 1 (then circle up)
• SSH IC x 10
• SJ IC x 10
• IW IC x 10
• Tempo Squat IC x 10
• Tempo Merkins IC x 10
• Inchworm stretch Merkins OYO x 10

Along the way:
Speed bump 1: 5 Balls to Wall
Speed bump 2: 30 Merkins

THE mini-HILL: (Creekside from MillCreek)
Partner Carry up the hill until Cedar Brook Ln crosses. FlapJack as often as needed to make it up. ~500ft or 1.66 football fields for those keeping track at home. Oh yeah, and it’s UPHILL. Plank and wait for the 6.

DEADEND HILL: (Cedar Brook Ln)

Alternate Wheelbarrow carry and bear crawls as needed. Flapjack as needed to make it up the hill. LBC to the 6. ~400ft or 1.33 football fields for those keeping track at home. Oh yeah, and it’s UPHILL. FNG and Nimbus killed this together. Good work!

The way back:
Time to start moseying back to the park, but first, let’s bear crawl down the hill on Creekside. Freddie Mercury for the 6. That was fun!

Along the way:
Speed bump 1: Plank and Wait
Speed bump 2: Step up and Knee to Elbow for the 6s

Back at the park…

BearCrawl Sled work 80 ft each partner x 2

To the Lot…

Minute of Mary (MoM): 

Plank Progression with 3x Hip Dips each side

CoT/Numbers/Names/Christening of FNG

We forgot to do 9th man. We did Christen and welcome Sponsor Nimbus’ FNG Blake who does Ultras, wife works for Disney Planning….Ultra > MicUltra > Mickey. Welcome Mickey!

What we Learned:

• Way to rep F3Nolensville at WarpathXI Sterno!
• Thanks to Kermit for Coffee!!! So cool to hang out with other guys for an extended time of fellowship.
• ShowMe MC is so good.
• Nimbus loves a good crawl…
• Missing OGs Tebow, Barney, NumbTucks…the list goes on…
• Discussed what F3 means and spoke to the PAX about why Christians celebrate this week and Good Friday/Easter especially.

Post Party: YHC led us in Sunrise Sampler of 16 DIDs and Jumps.

BullHorn:

• The Gauntlet is coming! 5/4/19 F3Nolensville’s first CSAUP event. Today was in prep for that…it will be 2.5-3 hours, ~8 miles, 5 AOs, endless memories…we will be getting ready over the next month with 45 minute (extended) PREParties before the Forge on Saturdays. Sterno is on this week. Lace up your sneakers for a field trip…
• RagDoll is planning F3Dads local event for May 19th and F3Franklin is hosting one April 28th as well. Sunday afternoons. Free event with kid-friendly 45 minute workout with snacks and drinks afterward.
• Very excited to have 2 V(co)Qs coming up with Sterno/Scrooge Thursday and Kermit/Staples  Saturday. Come out in support fellas!

Thanks for following my lead today,

3D-out!

19 PAX came out – Stats, Show Me, TypO+, 3rdD, TVG, Hush Puppy, Inspector G, Creeper, Wolverine, Nacho Libre, Kermit, Barney Fievel, Numbtucks, Staples, Road Rash, Mufasa, Scrooge, Old Hickory, Tebow (QIC)

Conditions in three words: foggy, gloomy, damp.
Several got up early and pre-gamed with a pull up, jump squat apocalypse. Nice work Numbtucks, Typo, Staples, Kermit, Show Me, Barney, & 3rd Degree.

At 0530 we all got started and warmed up with a quick lap, then SSH, Goofballs/Nordic Tracks, Hillbillies, ACs, Huggers, Merks, MCs, low plank climbers, calf/lunge stretch, squats

LETS GET GOIN:
10min AMRAP – Running Cindy + burpees:
– parking lot lap
– 5 burpees (gotta pay to play)
– 1 round of Cindy (5 pu, 10 merks, 15 squats)

Mosey to the football field (where the gates were on serious lock down – chains, heavy duty locks, face ID, the works; approximately 30% of the perimeter of the field, though: fence-less… welcome to Nolensville) for a couple of couplets

21-15-9 reps of:
– V-ups
– Burpees
Then, lunge to midfield,
21-15-9 reps of:
– American Hammers
– HR merks
Then, lunge back to goal line

Finally, dig deep, embrace the pain:
40 low plank climbers
40 jump knee tucks

My time was up. PAX including but not limited to 3rd Degree, Barney, Hush Puppy, and Show Me wanted more, so they got in a post party (again, Nolensville likes to party) of Yurpees.

– Warpath XI this Saturday starting @ Armada (Pinkerton Park) @ 0500. Check Slack, contact the Franklin crew to confirm details
– Also this Saturday, Stats on Q (not Scrooge) at the Forge with pre-party starting @ 0515
– Sterno’s got the reins on Thursday at The Pound!

Good work by all. Go Braves
-Tebow

 

Pre-Party: YHC led a Bearcrawl/Crawlbear Bridge Brigade with Altidore, Staples and Kermit. Stats and Typo+ pulled a “Creeper” and were BCing when YHC was CBing back to start but they finished strong. Good work men!

Today’s Theme: Ripped straight from the Bb of our friend Funyuns back in Summer of 2018, as well as my love of Ron Swanson, here was my Q:

“Poor Form is cheating ourselves and not getting better when we choose to half-ass our exercises. With that in mind, YHC wanted the PAX to focus  on proper form. We partnered up for accountability. Oh yeah, form always tends to break when tired, so we did a lot of exercises in between sets.” – Funyuns

13 PAX in attendance: Kermit, Staples, Wolverine, Sterno, RoadRash, Inspector Gadget, Altidore, Stats, ShowMe, Tebow, MicDrop, Typo+ & 3rd Degree (Q, YHC) got after it.

Warm-up/Disclaimer:

• Jog around parking lot x 1 (then circle up)
• SSH IC x 10
• SJ IC x 10
• IW IC x 10
• Tempo Squat IC x 10
• GM OYO
• WM OYO

Explained the concept for today: FOCUS ON FORM. We need to sharpen each other as well as hold ourselves accountable to do things the right way. We cheat ourselves and lie to others when we hurry up and sacrifice form for speed.

Thang:

Partner up!

P1 AMRAP merkins (elbows locked at top, upper arms break parallel at bottom, head up) for 1 minute while P2 checks form and corrects as needed (PRN). Flap jack

5 burpees and Sprint the parking lot x 2

P1 AMRAP WWIIs (hands locked behind head, shoulders touch ground, chest to knees) for 1 min, P2 checks form and holds feet PRN. Flap jack

5 burpees and Sprint the parking lot x 2

P1 AMRAP squats (Upper legs break or = parallel at bottom, legs locked at top, hands can do whatever), P2 checks form. Flap jack

5 burpees and Sprint the parking lot x 2. Mosey to the Pain Ground

P1 AMRAP pull-ups (palms out, at down arms extended, pull up with chin above bar) for 1 minute, P2 checks form and encourages more reps. Flap jack

1 minute of barrier wall side crawl with up (3 irkins) and down (6 MCs) called at random by Q

Mosey back to parking lot

5 burpees and Sprint the parking lot x 2

P1 AMRAP flutter kicks (toes pointed up, legs straight, 6 inches above ground, hands not under butt), for 1 minute. P2 checks form. Flap jack

5 burpees and Sprint the parking lot x 2

P1 AMRAP American Hammers (on 6, legs bent, feet crossed, 6 inches above ground, hands holding hammer and touching ground side to side), for 1 minute. P2 checks form. Flap jack

Sprint the Lot x 4th sprint AYG

Minutes of Mary (MoM): 

Using our refined form, we did Flutter Kix IC x 25 then 5 WWIIs and finished with AHs IC x 25. Feel the burn!

CoT/Numbers/Names

Tebow was the 9th man and shared about family (wife and 2 yo son), profession (Civil Eng.), born in Mississippi (yes, I still say it like in elementary school to spell it) and he has been married for 8 years. We’re thankful to have you bro!

What we Learned:

• Today’s workout is meant to push us to hold ourselves and each other accountable to watch our form and not to fear others’ opinions more than we want to do what’s right. Listen to your conscience and follow accordingly, even when it’s hard or unpopular. And if/when you bring a correction to your brother (or anyone), check your heart and see if what you are about to say is to build them up, or tear them down and crawl over them (Ephesians 4:29)
• Thanks to Micdrop, Kermit & Tebow for Coffee!!! So cool to hang out with other guys for an extended time of fellowship.
• Great to have newer PAX like RoadRash and Wolverine keep showing up and working hard. Let’s keep thinking of others we can invite to come get sharpened. #GiveItAway

Post Party: YHC led us in 7 Yurpees, strong finish!

BullHorn:

• The Gauntlet is coming! 5/4/19 F3Nolensville’s first CSAUP event. Today was in prep for that…2.5-3 hours, ~8 miles, 5 AOs, endless memories…we will be getting ready over the next month with 45 minute (extended) PREParties before the Forge on Saturdays. YHC is on this week. Lace up your sneakers for a field trip…
• Warpath is returning April 13. Sterno is geeking out! WarHalf would be similar to what is planned for The Gauntlet if you want a preview…5am start at Armada in Franklin.
• RagDoll is planning F3Dads local event and F3Franklin is hosting one April 28th as well. Free event with kid-friendly 45 minute workout with snacks and drinks afterward.
• Make sure to sign up for Q slots for F3 Nolensville on F3Nashville.com under Q Sign up (created a link in this sentence) or I will gladly take them all! DEFIANT has been added now.

3D-out!

17 PAX in Attendance : Wolverine, Numb Tucks, Nacho Libre, Mic Drop, Inspector Gadget, ShowMe, Creeper, Barney Fivel, Nimbus 1500, Sterno, Tebow, Stats, Staples, Altidore, Netflix, TVG, and YHC Kermit on Q.

Pre-party…. @ The Pavillion

Host –  Numb Tucks

Attendees – Stats, Creeper, Staples, and YHC KermiT.

Dips – Derks – iMerks  On the minute 20/15/15 dropping to 15/10/10 at round 5

Medic –

HipHop Tabata with a little festival  EDM and a few others tunes that have already been forgotten.

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

WarmUps :

SSH’s IC 19x

BAC’s IC 14x (Makin’em Big @ 7’s)

GM’s / OYO

Thang #1

1 Round of Tabata (4 Minutes)

1 – Side Plank Hip Dips Left

2 – Side Plank Hip Dips Right

3 – Side Plank Leg Lift Left

4 – Side Plank Left Lift Right

Thang #2

Indian Duck Walk (Around the track 1/3 mile)

PAX line up and proceed to Duck Walk. Last PAX drops for an easy 5 Burpees. Then Mosey’s to front of line. Each PAX at the end of the line follows suit.

(Modify as necessary with lunges)

(If a PAX needs to peel off there’s a 10 Squat penalty)

Speed Bump A – Flutter Kicks IC 20x

Speed Bump B – WWI 20x

Speed Bump C – Sasquat 20x

Speed Bump D – Shoulder Touches IC 20x

Thang #3

In honor of NumbTucks pre-party we decided to repeat with a few variations.

25/15/15

20/10/10

5/5/5

Thang #4

PAX circle up at the lot for a few final rounds of:

American Hammers

WarHammers

Flutter Kicks

…..and there may have been a couple other exercises…. things got a little off the cuff at that point, Q was just trying to fill a few minutes of last minute burn.

Post Party – not 100% on this piece, I know Sterno and Stats got in on this plus about 3-5 other committed PAX and it ended up being around 50 Burpees… cuz that what they do…

Other News-

CSAUP (Gauntlet) May 4th be prepared to get down for the get down. Check slack and Twitter for details.

• 3rd F opportunity:

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

Pease continue to lift up Gaylord Focker and his family whom are walking through difficult times with his mom.

• 2nd F opportunity:

Believe that Typo + may have a little get together at his spot on April 2nd

Thanks to everyone for their commitment to the process and putting up with my lack of lingo. Big ups to Numb Tucks coming off IR and gettin back at it (I expected nothing less). It’s great to see new PAX Wolverine and Nacho Libre being bold and being involved. And lastly it’s great to see men being built up and made stronger and faster, physically, mentally, and most of all spiritually.

Peace out!

-Kermit

Conditions: About 30 degrees and FROSTY. Polar Bear Playground weather…Beautifully clear sky with constellations on display and a nearly full-moon. Gorgeous…

Pre-Party: YHC led Kermit in a classic Bear-Crawl and Crawl-Bear over the Bridge. I timed the crawls and brought the timing up later to a couple PAX who sought to break the sound barrier in an attempt to beat the time…

13 PAX in attendance: Kermit, Inspector Gadget, Nimbus 1500, Stats, Altidore, RoadRash, Sterno, Scrooge, Tebow, Barney Fievel, Gaylord Focker, Netflix & 3rd Degree (Q)

Warm-up/Disclaimer:

• Jog around parking lot x 1 (then circle up) (ShowMe Lap)
• SSH IC x 50
• Goofballs IC x 50
• Tempo Merkins IC x 15
• Tempo Squats IC x 15
• Tony Horton/Michael Phelps stretch OYO
• GM OYO

Explained the concept for today: I had planned a completely different workout, but the frost killed it. Another time then…ADAPT AND OVERCOME! What follows was the sadistic spontaneity that sprung from my mind:

The Thang(s) 

Bearway to Heaven: Bear crawl and then crawl-bear sprint the parking lot lines (every 2 lines = 1 station) with Burpee Speedbumps at every station (10, 8, 6, 4, 2) all set to the 8:16 minutes:seconds of Stairway to Heaven. It rocked! Some lucky PAX were able to finish with a 10 burpee buy-out since they had time to spare. YOU TRY IT! All Pax gave max effort. HIM Inspector Gadget gave up his time to get some gloves for newer PAX RoadRash. Well done…

Then…

Dancing Bear Pyramid: PAX perform 1 Merkin and then recover to perform 1 Dancing Bear (Andean Bear from Nashville Zoo on news…basically a jump squat and OHP). R&R going up in reps of each of 1:1 ration until at 10 & 10. Then back down the other side of the pyramid back to 1 each.

Then…

EmBEARassing Partner-Carry Variations: Piggy Back & Wheel Barrow the parking lot and flapjack with partner for the return. Apparently, some PAX are very comfortable with each other. Others get tongue-tied and cuss at each other on accident…SHOTS FIRED, #4thF

In between sets Nimbus wanted to pulse-plank, and we accommodated his request to Van Halen BG music. J-los were thrown in for good measure.

Lastly…

It’s kinda my thing and we have to show our newbie RoadRash what F3Nolensville is all about… Bear crawl and Crawl-Bear the bridge (3 squat bonus for any stoppage)…Time was called due to YHC poor time management while some PAX were modifying or finishing the crawl-bear…Cobains…

CoT/Numbers/Names/ShoutOut

Stats was the 9th man AGAIN, so Scrooge took the plunge and shared about family (wife and 3 kids under 6), church attendance (with Sterno in Brentwood) & hometown/college UT Martin (wide receiver with a PR of 4.5 40yd dash time), he plans to Q and smoke us all with football drills…stay tuned…

What we Learned:

• Thanks to Tebow/Nimbus for Coffee!!! Rifle Coffee, MudRuck, hair on the chest kind of coffee! Please let the PAX know how and when to donate for supplies PRN.
• The MEDIC needed its own MEDIC & Nimbus was happy to accommodate. There were songs about Jumping, Toad-sucking and Country boys surviving…Inspiring…
• Glad to see RoadRash come out and push hard! He said it sucked worse than the first time. Thanks bud…welcome to F3Nolensville. (was that a second Merlot Splash?)
• Netflix was lured from the FartSak by <32* temps. He loves that toboggan hat, and so do we…
• Barney and Nimbus crawled the bridge and sought to break records like:
• I’m glad to know and be sharpened by each of you. Thanks for BEARing with me. Keep posting!
• I love bears…the end.

Post Party: 15 HRCs, a BEAR of a woman & a strong finish to the morning!

6 PAX stuck around for coffeeteria. (Kermit, Barney, Tebow, Nimbus, Gaylord & YHC)

BullHorn:

• F3 Nolensville will launch our 4th AO, DEFIANT, on 3/25/19 (next Monday) at Nolensville Elementary 5:30-6:15 Bootcamp style workouts. (one more step to becoming our own region)
• Make sure to sign up for Q slots for F3 Nolensville on F3nashville.com under Q Sign up (created a link in this sentence) or I will gladly take them all!
• The Gauntlet is coming! 5/4/19 F3Nolensville’s first CSAUP event. 2.5-3 hours, ~8 miles, 5 AOs, endless memories…JUST SAY YES!
• ThirdThursday lunch (2ndF) will be this Thursday starting at 11:30 at Los Cabos (new Mexican restaurant in new buildings off Nolensville Road and Clovercroft/Rocky Fork Rds.) See you there!

3D-out!

Conditions: About 16 degrees and frosty. Gloom is in full effect to start but a beautifully clear and bright sunrise lit up the second half of the AO today. Glory on display…

Pre-Party: YHC led Kermit, Staples, Creeper, and Barney in a 6-7-8 routine of pull-ups (modify Underdoggies PRN), Merkins and Iron Mikes, respectively, on the minute (sort of) for 9 rounds. Thanks for waiting on me rolling in hot! Jambox already blaring…

11 PAX in attendance: Barney Fievel, Staples, Kermit, 3rd Degree (Q), Tebow, Creeper, Inspector Gadget, Nimbus 1075.5, Stats, Sterno & ShowMe

Warm-up/Disclaimer:

• Jog around parking lot x 1 (then circle up) (Capri Lap for Sterno)
• SSH IC x 10
• IW IC x 15
• GM OYO
• WMH OYO

Theme for today is brokenness. Like the gif above, when their car gets destroyed, it’s all about perspective on how you handle it.

Also, I have loved some different concepts introduced by other Pax and wanted to incorporate them into the beat-down today..so here we go!

Thang 1: Ab and Upper-body Circuits (inspired by Tebow)

Split the PAX roughly in half and while one crew does exercises at the pain ground, the other head to the gazebo for some upper-body blasting. 3 minutes of AMRAP at each location then switch. The Medic (aka jambox) succumbed to the cold and passed out. Sorry gents, no tunes…MEDIC!!! (ala StarShip Troopers)

Exercises were:

8 T2B, 8 AH (each side 1/2), 8 Sweat-Angels (Painground)

8 Dips, Derk, One-legged Burps (Gazebo)

Thang 2: BrokenWheel Lap (adapted from Nimbus)

Partner up with someone you have never partnered with before, then proceed to one-legged hop for 15 hops, then stop and perform 3 Hillary Rodham Clintons (submitted to the Exicon) HRCs, then switch hopping leg and proceed to complete the 1/3 mile loop. Woof! Nimbus and ShowMe for the impressive win (although word has it that SM adapted and honored the former 1st lady since they are on a first-name-only-basis)

We tried a 10 count of a mix b/w American Hammer and Freddie Mercury, but since YHC couldn’t stay in the right position and added LBCs to the mix, we did 10. More work to do on that before full integration…

Thang 3: Partner-Carry Lap (adapted from Nimbus)

Just like it sounds. Switch carrying-partner PRN to complete the lap as a team. Barney and 3D took the pole-position. Sounds weird now that I type that out…

Those that finished lined up in a gauntlet of Plank positions to welcome in the 6 that sprinted to the finish…fine work gents!

Thang 4: Adapted Bridge-work (YHC’s favorite)

It’s kinda my thing…but with a twist. Crawl-Bear the bridge first and enjoy the beautiful sky…Layers were coming off…Nimbus with the win without stopping. Then mosey back to the far side of the bridge and finish strong with a bear-crawl to the pole.

no Mary since no time! Pax had interspersed Ab work throughout the morning waiting for the 6 and with Thang 1 today…so no hard feelings

CoT/Numbers/Names

Staples was the 9th man and testified that 2 years ago he was literally crippled by Rheumatoid Arthritis and now look at him…Inspiring! Medicine has its place…Another SoccerMom EH that has turned into a VETERAN. Strong work.

What we Learned:

• T-Claps to the HIMs that were able to donate ~$350 that was used to buy supplies for Tusculum Elementary School refugee students. Special thanks to Sterno, Stats and Altidore for supply run and to NumbTucks for bringing the need to light. Keep finding 3rd F opportunities for us gentlemen!
• Thanks to Tebow for Coffee!!! He is about to go skiing Saturday after the convergence, so back up coffee-providers unite! (Thanks Kermit in advance) Please let the PAX know how and when to donate for supplies PRN.
• YHC shared how the world, and often ourselves, are broken and we have to carry on. But like the sunrise today, there is beauty and hope to behold. If you want more info, to discuss or debate, hit me up and let’s get some coffee or happy-hour to discuss further…
• I miss TVG, MuRSA, HushPuppy, SnowBall and many other PAX that are MIA.
• ShowMe admitted Tebow makes his butt sore. His words, not mine…

Remember! Nolensville / Franklin Convergence is this Saturday the 9th from 6-7:30am. The Forge will not meet this Saturday in light of this. Rendezvous at Nolensville Park to carpool to AO with cars rolling at 5:20-5:25. Come one, come all and rep 37135 as we partner with another local region.

3D-out!

15 PAX in Attendance : Netflix (aka Not Hulu), Inspector Gadget, ShowMe, Creeper, Barney Fivel, Nimbus 1500, Sterno, Tebow, Stats, Ragdoll, Staples (On the Return), Scrooge, Altidore, 3rd Degree, and YHC Kermit on Q.

Pre-party…. @ The Bridge (Bridge Bear Crawl)

Host –  3rd Degree

Attendees – Stats & Altidore w/ his Virgin P2P  Bear Crawl on the Bridge

Tunes-

Had to bring out a little NTB, Lecrae, UK Dub, GvanF, Judah and the Lion, and a few other guest appearances to get us through the CORE focused workout.

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

WarmUps :

Good Mornings OYO

SSH’s IC 15x

BAC’s IC 20x (Makin’em Big @ 10’s)

Few more Good Mornin’s to get them obliques stretched & add a few Willie Mays and then off on a mosey.

Q noticed a lonely fence and decided that it needed some attention. Pax lined up and gave 20x  IC Toes to Fence

After a quick thank you, mosey was ended in the Mill parking lot where Q handed down the paperwork for the mornings first THANG:

Specs:

Partner needed.

20 yards out 20 yards back MoT.

Transitional Exercise = (Spread Um’s = Both PAX on their backs feet first. Pax 1 raises legs 12″ -18 “off ground and spreads feet appx 18″- 24”. PAX 2 then forms a figure 8 or infinity symbol up, over, through,  and around PAX 1 feet)

Transitional Exercise = 2 Rotations

Part I – (Duration = Time for each PAX to Bear Crawl 40yds Total)

Exercise – High Plank

Mot – Bear Crawl

 

Part II – To Quota

Exercise – 50x WWI

MoT – Bear Crawl

 

Part III – To Quota

Exercise – 100x Baby Crunches

MoT – Crawl Bear

 

Part IV- To Quota

Exercise – 150x Sky Kicks

MoT – Duck Walk

 

After a thorough beating on the obliques Q then decides to take the crew to ….

Thang 2….

Whilst meandering on the track Q decides that a round of Flutter Kicks was in order.

PAX line up facing the woods and hit their 6’s to perform 20x Flutter Kicks IC

Mosey continues….

Mosey stops…..

Q calls all PAX to hit all 4’s and request some Bird Dogs

Bird Dogs (30 Second Hold Left & 30 Second Hold Right)

While on all 4’s PAX execute Pike position and received orders for 25x Carolina Dry Docks

Loving the way we were feeling the mosey continued.

Turning corner 3 on the track “The Bridge” looked sad, it needed company, we were bored, we obliged.

In honor of 3rd Degree PAX were called upon for a bridge crossin’…

All PAX pushed hard, very hard…, I know this was very difficult for the end of the workout but everyone gave AYG. Bravo HIM’s

Lastly we hit the 4th corner and proceeded to the start point. To be sure that everyone had a chance to burn shoulders and core Q decides to end in Planks.

High Plank Shoulder Touch – Left and Right 20 Second Hold

High Plank Leg Lift – Right and Left 20 Second Hold

CoT/Numbers/Names

9th Man – Ragdoll (Use to hate running, started F3 10 months ago, ran a half marathon last year, has kids, has a wife, from Minnesota, frikkin great dude!!! Keep pushing brother

Post-Party: 10,9,10 Burpees

Attendees – 3rd Degree, Nimbus, Barney Fivel, ShowMe, Altidore, & Sats

Other News-

• 3rd F opportunity: Rumor has it Numb Tucks is doing a fireside 3rd F. Details coming.
• Always prayerful for our brother Soccer Mom
• Praise for Kermit’s middle 2.0 on Baptism this weekend.
• I think im missing one…

Again bravo to the hole squad. We have a very strong team and it is encouraging to see each PAX gaining strength and enduring more. Altidore again showing us perseverance, Sterno always going beast mode, Stats steady on Pre & Post Party, and folks like Nimbus that keep pushing me harder. I love being a part of this group and am very grateful for each of you.

-Kermit