Category: Broken Wheel

14 PAX tagged up at Broken Wheel this morning as Precinct Judge RagDoll supervised an Election Day themed beatdown.

But first… Preparty: 3rd Degree, TV Guide, Creeper, Typo+ and SoccerMom hammered out 5 pull-ups, 10 Merkins and 15 Squats per round. 8 rounds in 9.5 minutes. Good job men!

PAX: ShowMe, MicDrop, 3rd Degree, Typo+, Creeper, TV Guide, Sterno, Hush Puppy, Tebow, Nimbus 2000, Soccer Mom, Inspector Gadget, Stats, RagDoll (QIC)

We all survived the night’s tornado scare and welcomed a slightly less gloomish morning due to the end of daylight savings time. Nice to actually see each other’s faces for the first time in weeks.

It’s 5:30am. 56 degrees. Polls are open. Let’s roll!

Disclaimer:

Warm Up:
We kicked things off with an Indian Run around the track, and let’s keep it patriotic with our Old Glory shovel flag in the lead. 1/3 mile around the track, then back to the parking lot for:

• A bit of stretching including: Cherry Pickers (4 count stretch bending over at waist and touching ground forward, middle back then stand), next pull your arm over your head and bend to the side toward your opposite leg… I suppose there’s a name for that, but I don’t know what it is. Plus a few other nameless stretches and Good Mornings.
• 20 Side straddle hops
• 18 Tempo squats.

It’s 2018 – that’s 242 years of democracy! #America!

Thang 1: The Millard Fillmore
Millard Fillmore was pretty mediocre at most things, namely being a very mediocre 13th President. But there was one thing he did do right.

One day the Library of Congress caught on fire, so old Millard ran from the White House to lead the bucket brigade to save the building. Today we honored the one un-medicore presidential act of #13.

PAX partner-up and line up in the parking lot at the East light pole. Here’s the drill.

• Politician (backpedal) across the parking lot to the middle light pole (approx 30 yards)
• First partner wheelbarrows to the North edge of the parking lot (approx 20 yards).
• At the edge of the parking lot both partners complete 3 Yurpees (Clurpee with 2 tuck jumps = 1). It’s named after a Communist – but you doing them reminds you to be thankful for democracy.
• Second partner now wheelbarrows back to the middle light pole
• Continue Politician across the parking lot to the far West light pole (approx 30 yards)
• Same as before – partner wheelbarrow, 3 Yurpees, wheelbarrow back to the light pole.
• Now both partners Politician all the way back to the starting light pole (approx 60 yards)
• Imperial Walkers until all in.

Those proficient in mental geometry and spatial reasoning have recognized we’ve made the outline of an “F” in our Millard Fillmore work. Not everyone got it, and the fire is still burning, so let’s rinse and repeat but this time with 6 Yurpees at each wheel barrow turn. 3rd Degree war cried. Q got tired. Nice work everyone.

Thang 2: Great American 11s
QIC hasn’t been voted out of office yet so we gather at the middle light pole for another celebration of democracy.

Great American 11s are 11s with a decidedly patriotic twist — Merkins / Mountain Climbers, Lame-duck Session Walks, and American Hammers.

• PAX form a line and perform 10 sets of 3 Merkins + 1 Mountain Climber.
• Then Lame-duck Session Walk 15 yards (that’s a duck walk 2 steps + a hop forward… like a duck with a broken foot, kinda like Congress after midterms).
• Perform 1 American Hammer.
• Immediately go into your next cadence of 9 sets of 3 Merkins + 1 Mountain Climber.
• Lame-duck Session Walk back to the light pole for 2 American Hammers, and continue on as 11s do.

Who’s a Great American? 14 PAX performing Great American 11s – that’s who!

Mary:
Circle up in the parking lot. On your 6 – we’ve done this routine before!

Keep your feet floating during entire routine: 8 count leg hold, 40 Scissor kicks, leg hold, 20 FlutterKix, leg hold, 20 Toes to the Stars (reverse crunch leg thrusters), leg hold, 20 Freddie Mercuries (bicycles), leg hold. And recover.

We made it fellas. Polls are closed. Time to get your “I Voted” stickers. Actually I don’t have stickers for you… but Tebow brought coffee. Thanks Tebow!

Counterama/Namerama/CoT:
It’s easy to get disillusioned during election season with all the negativity and broken promises. But we live in America and we are free, thanks to the sacrifice of so many men and women who have gone before us. They pledged to each other their lives, their fortunes and their sacred honor.

So today, enjoy your freedom. Lead with freedom. Worship in freedom. Live your freedom. And get out the vote!

Post-Party: 3rd Degree and Soccer Mom are still hungry for more. ShowMe and RagDoll join in for 6 more Yurpees for America.

Announcements:

• Only TWO DAYS LEFT for the F3Nolensville Swag pre-order! Get your order in before it’s too late! https://f3.mudgear.com/products/f3-nolensville-broken-wheel-pre-order
• Join us at The Forge this Saturday, 11/10 for a Little Miss Piggy Virgin-Q!
• Prayers for NumbTucks on IR with a broken toe.

Thankful to lead you men today!

– RagDoll

This Morning’s Playlist

13 PAX danced through the early morning hours like no one was watching, because no one could see them, because its super dark…

Conditions: a lovely 40 degrees, no wind, and tons of clouds making it darker and Gloomier than usual.

QIC: Barney Fievel
PAX: Show Me, Gaylord Focker, Nimbus 1500, Stats, Ragdoll, Typo+, Tebow, Numbtucks, Inspector Gadget (FNG), Creeper, Altidore, and 3rd Degree.

Warm-Up:

After a mosey around the track, PAX circled up and performed the following:

• 15 SSH, 15 seal straddle hops, and 10 low and slow squats in cadence.
• Also, 20 seconds OYO each Al Gore, WMH, and Good Mornings.

THE THANG: 11’s – Prison Merkins and Peter Parker Merkins

PAX line up and perform 10 Prison Merkins, lunge across the parking lot, perform 1 Peter Parker Merkin, and duck walk back to the start. Rinse and repeat decreasing 1 rep PM and increasing 1 rep PPM.

Barney called an audible and ended the Thang to make time for more fun!

Another quick lap around the track with a speed bump. PAX grabbed some bench and busted out 20 Derkins.

Back on track (literally), let’s head for our bridge. Anyone else’s legs feel a little untrustworthy?

Barney confessed to the PAX that he suffered from Stockholm Syndrome after being repeatedly forced to bear crawl the bridge by 3rd Degree. Now we like it, we love it, and we want some more of it! Bear crawl down bridge and mosey back. Completed lap around track and circled back up in the parking lot for some Mary.

Mary:

On your six. 10 Starfish and a few light leg exercises to flush them out.

CoT:

Jeremiah 17:5 – Cursed is the man who trusts in man.

Welcome new PAX Inspector Gadget! Way to Sponsor, Nimbus 1500!

-Barney Fievel out-

14 PAX in attendance: Barney Fievel, Numbtucks, 3rd Degree, Sterno, Creeper, Netflix, Altidore, Stats, ShowMe!, Nimbus1500, Typo+, Tebow, Cheese Whiz & RagDoll (co-VQiC)

Numbtucks, Barney Fievel and YHC came early for a 10 burpee on the minute for 10 minutes welcome-party. Creeper joined in with many rounds of strong reps also. Getting Stronger! Nice and warm now for the beatdown.

RagDoll gets us circled up while CheezWhiz preps the tunes.

Disclaimer/Warm Up:

15 SSH, Cherry Pickers (4 count stretch bending over at waist and touching ground forward, middle back then stand), 10 Slo&Lo Squats, 30 seconds Good Mornings OYO. Other various stretches RagDoll called out, (I think)

Long Mosey around 1/3 mi track 1.25 times to the Baseball field-house.

Word of the Day: “Plyometrics” RagDoll gave a brief history lesson how a communist developed an Olympic training methodology based of burst/explosion techniques. His name was Yuri SomthingorOtherski (Look it up).

Thang 1: Yurpee Apocalypse

PAX took 10 seconds to partner up. While one partner performs 10 Yurpees (submitted to the Exicon) (Clurpee with 2 tuck jumps = 1), Partner performs AMRAP bleacher box-jumps. Then Flap Jack back and forth until times was called by Q going down by one rep of Yurpee per round. ~10 minutes

Mosey around track to PainGround

Thang 2: Up and Down Apocalypse

PAX took 10 seconds to partner up. While one partner performs 10 Pullups/Chin ups or UnderDoggies  , Partner performs AMRAP Copenhagens (dips…you get it…). Then Flap Jack back and forth until times was called by Q going down by one rep of Pullup/UnderDoggy per round. ~10 minutes

Mary

Circle Up in Parking lot. On Your 6! Keep feet floating during entire routine: 8 count leg hold, 20 Scissor kicks, leg hold, 20 FlutterKix, leg hold, 20 Toes to the Stars (reverse crunch leg thrusters), leg hold, 20 Freddie Mercuries (bicycles…you get it…), leg hold, DONE

Counterama/Namerama/CoT

Announcements: 

• Great Double Virgin Co-Q by Ragdoll and Cheeze Whiz
  • We had 14 come out and support these guys! Way to go!
  • Playlist used by CheezWhiz available on Slack
• This Thursday, October 25th – New AO Launch – The Pound
  • This makes the third AO for F3Nolensville since we started 6 months ago. Excellent work, guys! Tebow is the Plant Q.
• Saturday, October 27th – Boos and Booze Party at Netflix’s house
  • 7:30pm-??? – Adults only please. Look to Slack for address and more details from Netflix. (Hope your back gets better soon bud!)

Isaiah 40:28-31 – Great Shout out and word from RD/CW about how we come out at F3 and get exhausted, but God is never tired and gives strength.

11 PAX in Attendance: Sterno, NumbTucks, RagDoll, 3rd Degree (YHC, QiC), Barney Fievel,  HushPuppy, CheezWhiz, Netflix, Costa Rica (FNG/Willy Loman “Oliver”), Typo+ & SoccerMom

NumbTucks, Soccer Mom & CheezWhiz @ 5:15 for a pre-party showing with YHC doing 5 pull-ups, 5 Diamond Merkins and 5 Atomic Plank Jacks on the minute for 10 minutes. Strong showing! Playlist = AudioSlave

Sterno circled the parking lot laughing at all the midwifery and infirmary noises coming from the preparty participants.

Warm-Up/Disclaimer:

• Jog around parking lot x 1
• 5 Burpees OYO to get warm as some Nancys remarked how cold it is getting 😉
• SSH IC x 10
• Tempo Merkins IC x 10
• 30 seconds GM OYO
• Explain form for different punches and names: Jab, Cross, Hook & Uppercut, explain Knee Smash and demonstrate each

The Thang(s) 

Tabata Set #1:

20 seconds of following exercises with max output then 10 seconds rest before next exercise: Dodge Squat + Jab + Jab, Side Straddle Hops (instead of jump-rope), Cross + Jab + Uppercut switch lead leg after 5 reps, SSH, Jab + Cross + Knee Smash switch lead leg after 5 reps, Hook + Jab + Uppercut switch lead leg each time. 3 Songs (12 minutes) Still Dre, Smells like Teen Spirit and (fittingly) Rocky Theme

Tabata Set #2:

Break Pax into 4 groups

20 seconds of following exercises with max output then 10 seconds rest before next exercise with Mountain Climbers in between: Pull-ups, Merkins, Rows/Underdoggies on Swings (considered calling these MudPuppies due to ponding under swings), Squats. 2 songs (8 minutes) UpTown Funk and Back in Black

SideCrawl Up/Downs: PAX in High Plank with arms on PlayGround raised barrier. Crawl sideways around the ring, performing 3 Irkins every time Q yelled Up and 5 Plank Jacks when Q yelled Down. We did counter and clock-wise directions. Anyone else’s shoulders/back toasty? Good, let’s keep rolling.

Mosey to Bridge 1/2 way point, Lunge walk to end. Crawl Bear back to other end.

MoM:

• Laney-Lou held by all in a circle while sequential PAX count to 10.
• WWIIs x 15

Counterama/Namerama/Christening of FNG/CoT

Moleskin/What we learned today

• Excited to continue the momentum with F3Nolensville!
• Angry 3D Q comes out sometimes. Thanks for bearing with me and taking it with a grain of salt.
• Great to meet “Costa Rica” today. Great job giving it away and EH’ing Netflix!
• Numbtucks’ Women’s Cycling Q came out early but MC died down as we went along…
• Explained the theme for the Q today: 1 Corinthians 9: 25-27, we exercise discipline & self-control for a reason, what’s yours?
• “The Pound”, our newest workout time (Thursdays 5:30-6:15) is set to launch in a week and a half on 10-25-18 @ the Nolensville Park Bark Park (same-ish location as Broken Wheel)
• Our first F3Nolensville Shirt with custom Logo is nearing completion of development and should be available soon for pre-order. Just in time for the holidays and to show your support of and participation in this great organization.
• Numbtucks (aka Justin Tucker) will present an opportunity for 2nd F: Fellowship with a backyard Bonfire soon. Details upcoming…
  Lastly, in order to execute the 3rd F: Faith, i.e. the belief and participation in something bigger than just you, I would ask that you all think about and suggest opportunities locally that F3Nolensville can engage in. Do you know of a local school or non-profit that would benefit from some free labor? Is there a PAX or their family in need that we can come alongside and serve? Could we participate in a road clean up or canned-food drive? That sort of thing…
  Reply to Third Degree with ideas and we can get something started…

Great work!

3D out!

12 PAX came out in the gloom to experience what is known as the “Gross” workout. NumbTucks definitely had a gross voice for sure. Pre-party of 10 burpees on the min for 8 minutes was performed, cut short due to gagging on mucus.

PAX: Barney, Nimbus 2000, Creeper, Udder, Stats, NumbTucks (QIC), Soccer Mom, Tebow, Typo+, Woody (FNG), Gay Focker (FNG), Mall Cop (FNG)

Warmup
SSH x 48
Willie Mays
Hip Flexers
Merkins x 10
Squats x 10

Thang 1: The Gross (20 reps each exercise) –
**Run to 50 yd line in between – Al Gore while waiting between each exercise.
Merkins, Gorilla Humpers, Burpees, Squats, WW1s, Diamond Merkins, Lunges (each Leg), Plank Jacks, L. Dans, Double Shot of Jack Burpees, Jump Squats, Atomic Merkins

After this we did a long jog to Mill Creek Brewery with a 10 Merking speed bump. The plan was to go around the long way to the backside of fields. We lost an FNG and since we never leave a man behind we ran back to link up.

Thang 2: Bear Crawl Across Bridge (5 squat penalty for stopping)

Mary to Lot for count off and name-orama

Great work this morning, and pumped to have 3 FNGs. Remember to keep the Davis family in our prayers from Creepers church. Their son died this past weekend, he was in the youth group.

17  PAX in Attendance: BloodClot, Creeper, Sterno, NumbTucks,  Barney Fievel, Tebow, HushPuppy, Stats, SoccerMom, ShowMe, Foxy (FNG Jason), Typo+, MicDrop, Altidore, Nimbus 1500, MuRSA  & 3D (QiC)

NumbTucks, Creeper and BloodClot @ 5:15 for a burpee-less pre-party showing with YHC doing 6 Pullups, 12 Carolina Dry Docks and 18 Plank Jacks per round. We did 7 rounds in 10 minutes (1 round every 1.5 minutes, this will be shortened next time as we were not winded enough!). Random running music playlist including my new faves Greta van Fleet, Boston & Led Zeppelin…You’re welcome…

Warm-Up/Disclaimer:

• Jog around parking lot x 1
• GM OYO while YHC gets Bluetooth Jambox all set…
• SSH IC x 10
• LBACs x 10 Forward and Reverse with Big ACs intermingled
• Tempo Squats IC x 10
• 30 seconds GM OYO with specially-requested 5 Burpees by Barney Fievel…happy to accommodate…

The Thang(s) 

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 1 rep of each until 10 & 10. Then back down the other side of the pyramid back to 1. Thanks to Probe for the Merkin/OHP version of this done recently at the 4yr anniversary convergence for the idea.

Bearway to Heaven: Bear crawl and then crawl-bear Sprints from 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! YOU TRY IT!

Then…

Partner Carry Variations: Piggy Backs, Wheel Barrows and Med-evac/Partner Drags the parking lot and flapjack with partner for the return

Lastly…

It’s kinda my thing… Bear crawl and Crawl-Bear the bridge (5 squat penalty for stoppage)…

Pax perform various Mary exercises throughout the Q, Flutter kix, WWI, WWII, LBCs, etc. No time for official Mary…maybe next time

CoT/Numbers/Names/Christening of FNG

Moleskin

• Each breath is a generous gift. Pax were charged to live in a way that reflects this. The Generous portions of exercises were inspired by this…sort of…
• Welcome Foxy! Great job on the EHing Typo+! #GiveItAway
• Thanks ShowMe for making my day with the loud gag noises and eventual Merlot Spill during CoT. No greater feeling of having worked the PAX well than when a seasoned vet. tosses his cookies!
• Make sure to sign up for Q slots for F3 Nolensville on F3nashville.com under Q Sign up (created a link in this sentence)
• If you can bring or Venmo $ for coffee supplies to Numbtucks or Tebow (@jstntucker or @nathan-Wright-34) that would be great as supplies are needed as well as a new Shovel Flag for the launch of our upcoming Thursday AO.
• 2nd F Opportunity in Franklin: F3Dads event this Sunday, Oct. 7th @ 3pm in Pinkerton Park. Kid-friendly AO then snacks and fellowship. Bring out the fam! BloodClot on Q.
• 3rd F opportunity in Franklin: Marriage Tune up Series Date: Thurs Oct 4^th Location: 320 Main Street Suite 200 Franklin TN 37064 (above the TN bank on square) Time: 530am
• Come on out to The Forge Saturday.
• Everyone is getting stronger, faster and better the more you post. GREAT WORK!

3D, out!

To Honor the fallen and remember the tenuous nature of life and yet the spirit of courage and self-sacrifice evidenced when evil bears its ugly face like it did 17 years ago, we came together to pay tribute on this, the 17th anniversary of 9/11.

Numbtucks QiC for Warmup and Mary

YHC was QiC for the THANG

14 PAX in Attendance:  CheezWhiz, Soccer Mom, RagDoll,  Stats, Creeper, ShowMe, Numbtucks (co-QiC), Nimbus 2000, Tebow, Typo+, Altidore, HushPuppy, TVGuide & 3rd Degree (co-QiC)

Numbtucks and YHC came early for a 11 burpee on the minute for 9 minutes welcome-party. CheezWhiz with strong reps also. Getting Stronger! (we will start incorporating other welcome party exercises for extra credit, not just burpees FYI, open invite) American Rock Playlist. Eventually 12 other PAX came in and we got (kept) rolling. 2 shovel flags planted to represent the 2 towers.

Warm-Up 

Numbtucks led us in remembering that today is considered Patriot’s Day. On this day, 17 years ago, men hijacked 4 planes and crashed them into the World Trade Center, the Pentagon, and United 93 went down in a Pennsylvania field due to the brave men who took and stand and fought back, saving unknown lives at the cost of their own. 2,996 people were killed in the largest terrorist attack on American Soil. Among the fatalities were 343 firefighters, 72 law enforcement personnel, and 55 members of the U.S. military.

• 8 Merkins OYO and 46 SSH IC (First plane hit at 8:46 am)
• 9 Merkins OYO and 3 SSH IC (Second plane hit at 9:03 am)
• 9 Merkins OYO and 37 SSH IC (Third plane hit at 9:37 am)
• United 93 crashed at 10:03 am

THANG

Run 1 lap around the track (0.3 mi) then perform 11 reps of below individual exercise. 9 total laps was goal (3 miles) (6 completed, 2 miles) with 11 reps each.

Exercises:

• A: Angle Grinders (each merkin is 0.5)
• M: Martinis (mountain climber burpees, 2 merkins and 4 MC per burpee, these were brutal)
• E: E2K (Mary Exercise: On 6, Elbow to Opposite Knee, 11 reps each side)
• R: Reverse Grip Pull-ups
• I: Iron Mikes (each side 0.5)
• C: Chin-Ups
• A: All You Got Sprint the last straightaway off the last turn, strong work men.

CoT:

• Listen to the President’s speech from the evening of 9/11/01  https://www.youtube.com/watch?v=XbqCquDl4k4

Plank variations during the 4:24 of the speech.

• E&B Coffeeteria 2nd F gathering this Friday am at 6:30 at MillCreek Brewery off Johnson Industrial
• Men are stepping up to sign up and Q/co-Q. Thanks! Tebow has Saturday and ShowMe is going to co-Q with me next week. Numbtucks is looking for a co-Q for the following Saturday…
• Again, we sharpen each other and live in an amazing country where we have the freedom to gather at public parks, sharpen each other, pray, etc. Be thankful today in your remembrance and pray for those that lost loved-ones and for those that answered the call to respond and serve since. God Bless America…