Category: Broken Wheel

14 PAX in Attendance:  CheezWhiz, Soccer Mom, Udder,  Stats, Creeper, ShowMe, Numbtucks, Netflix (Welcome back!), MuRSA, Sterno, Tebow, Typo+, TVGuide & Tercer Grado (3rd Degree) (QiC)

Numbtucks and YHC came early for a 10 burpee on the minute for 10 minutes pre-party. Awesome playlist, Numbtux. Way better than Enya, also way more explicit EARMUFFS! Eventually 13 PAX came in and we got (kept) rolling.

Jam Box provided by MuRSA, playlist by YHC. BG music included AudioSlave, LeCrae, Tripp Lee, Van Halen, TobyMac, West Coast Revival, Black Sabbath, Led Zepplin.

Mosey the dark streets of N’ville to NES basketball court (~0.3mi). CheezWhiz rolls up out of the gloom at this point so 14 PAX total.

Warm-Up with Van Halen (Dance the Night away, “Love in the Third Degree”, get it?!?!?!):

• Obligatory (JK) 25 SSH
• 10 Tempo Squats
• 10 Tempo Merks
• 10 Imperial Walkers
• 30 seconds GM OYO

THANG 1

Mosey to Nolensville Elementary School Pain-ground (~0.3 mi) for 9s

Exercises:

• Swerkins (Swing Merkins)
• Pull-ups

MOT: lunge walk back and forth

THANG 2

Explain Tabata (20 seconds maximal effort of whatever is called, followed by 10 seconds rest) Outline: Sprint, rest, Exercise, rest, back to Sprinting toward the original side of the field, etc. Rinse and Repeat X 3 Songs (8 rounds total per 4 minute song)

We did: SSH, Merkins, Imperial Walkers & Squats to Tabata Songs Playlist played through BT speaker carried back and forth across the field with Q.

Playlist: UpTown Funk,  Smells like Teen Spirit, Rocky Theme (12 minutes total of Tabata)

Mosey Back to Nolensville Park

Not enough time for the bridge, but plenty of time for more WORK!

Mary:

• 4 IC SSH and 2 burpees. 8 or 9 rounds. Could tell by everyone’s faces that everyone loved this. Don’t worry, we’ll bring it back!

What?! Over already? The fun was just starting…to be continued at The Forge!

CoT:

• Word of the Day: Endurance/Perseverence
• ³⁶ For you have need of endurance, so that when you have done the will of God you may receive what is promised. ³⁷ For,

  “Yet a little while,
      and the coming one will come and will not delay;
  ³⁸ but my righteous one shall live by faith,
      and if he shrinks back,
  my soul has no pleasure in him.”

  ³⁹ But we are not of those who shrink back and are destroyed, but of those who have faith and preserve their souls.

• If you can and haven’t already, shoot some cash (suggested $5) to Tebow on Venmo for Coffeeteria (which has been very well-attended!)
• Also, what if any interest is there in buying a portable Bluetooth speaker for F3Nolensville general use? If enough folks would incorporate it into their Qs, it may be worth everyone chipping in. Suggestion Box Wide Open.
• KEEP POSTING! Great to see guys who were FNGs just recently sticking with it and getting better/faster/stronger. Iron Sharpens Iron.

Love getting to lead these HIMs.

Until next time,

3D, out!

16  PAX in Attendance: ShowMe, Udder, Weasel, Nimbus 2000, TVG, Sterno, NumbTucks, RagDoll, 3D (YHC), Barney Fievel, Tebow, HushPuppy, A-bomb,  Stats, Altidore (FNG) & SoccerMom (VsoloQ)

NumbTucks @ 5:15 for a pre-party showing with YHC doing 10 burpees on the minute x 10 rounds. DaftPunk BG Music will have me and Numbtucks reciting “Around the World, Around the World” for the rest of the day! Strong work Numbtucks! We will try and keep this a regular thing so come join in whenever ya’ll are ready.

Warm-Up:

• Mosey around the parking lot
• SSH IC x 11 (for some soccer player on Real Madrid)
• Tempo Merkins IC x 11
• LBACs forward and reverse x 11 IC
• Willy Mays Hayes OYO
• the “Tebow Special Stretch” OYO both sides

The Thang(s) 

Mosey around track with speedbumps: We performed 29 bench jumps for someone, 9 burpees for someone else, 22 Iron Mikes for another footballer, and maybe another soccer player sighting by SoccerMom before getting to the next THANG, I can’t remember

40 yd sprints as teams of 3: PAX will sprint to partner 40 yds away and tag. The tagged partner will then run back to endzone and tag 3rd PAX who will take off to tag PAX #1. R&R back and forth for about a minute.

Then for someone with the number 7, we performed reverse crunches, American Hammers and Mountain Climber Merkins x 7 each.

30 yd sprints as teams of 3: Same idea but shorter distance and hence shorter recovery time between sprints

Same 3 exercises as above but this player had 11 or 13 as their number. Something like that. I can’t remember and no one could pronounce 1/2 the names anyway 🙂

20 yd sprints as teams of 3: You get the idea

R&R those same 3 exercises (by this time, we could really feel the Ab burn during the MCMerkins) This is where our FNG Jered got his name as he was quick to shout out some stats and the jersey number of Altidore, an American soccer player. Hence, we did 17 reps of each of the 3 exercises. So far, no Taco reappearances by TVG.

Then we moseyed to the Pain Ground for some Lunge walks, Burp-ups x 5 on the swingset with AST (Alternating Shoulder Taps) while you wait your turn. Then we moseyed over to a field and Burpee Broad-jumped (frog burpees for SoccerMom who can broadjump a truck apparently) for about 30 yds.

Back to the Swingset for 10 Toes to bar (trying not to land on our heads from loss of grip strength/speed/slippage)

Cool down with 10 sumo jump squats (or Bobby Hurlees?)

CoT

Naked-man Moleskin (look it up at the Lexicon)

• Great job on the VsoloQ  SoccerMom. Way to step up and lead!
• Welcome Altidore and good to see TVG, Udder and Stats who were FNGs just last week but now a part of the PAX for sure! Keep up the great job on the EHing guys! #GiveItAway
• Again, Praise the Sky-Q for clear scans for Spicoli’s cacner screening post-treatment.
• 2nd F tonight at Nolen’s Place for 2-4-1 beers starting at 8. Shout out if you will be coming…
• If you can bring or Venmo $ for coffee supplies Tebow (@Nathan-Wright-34) that would be great as supplies are running low (Thanks Tebow for making coffeeteria happen almost every AO!!!) Delicious Cold Brew today BTW…
• Come on out for a beatdown by Numbtucks at The Forge Saturday.

3D, out!

14  PAX in Attendance: WMD, Creeper, Sterno, NumbTucks, RagDoll, 3rd Degree (YHC), Barney Fievel, Tebow, HushPuppy, A bomb, Udder (FNG Shawn), Stats (FNG Chris), SoccerMom (co-Q) & ShowMe (VQ)

NumbTucks @ 5:18 for a pre-party showing with YHC doing 11 burpees on the minute x 10 rounds. Random running music playlist including ACDC (nice!) Enya and Yanni and other lullabies provided by Numbtucks.

Warm-Up:

• Jog around a baseball field/field-house and back to parking lot
• SSH IC x 25
• Tempo Merkins IC x 15
• Tempo Squats IC x 15
• 30 seconds GM OYO
• 9 Burpees OYO

The Thang(s) 

Bear Crawl Snake to Baseball field (adjusted to gazebo): PAX in High Plank ~5ft apart while PAX in back weaves through planking 13 to the front and then calls NEXT. R&R.

Baseball Team UP until 7 runs (adjusted to 1): PAX divided somewhat evenly between 4 bases set ~15 yds apart and team must complete rep # before boo-boo bear-crawling to next base. All the way around = 1 run. First Base = 115 Hydraulic squats (adjusted to 50), Second Base = 50 Finger-tip Merkins, Third base = 75 squats (adjusted to 50), Home Plate = 100 Wolverines (Burpee Variation)

Lunge-back Mountain: PAX moseyed to gravel hill and while P1 performed AMRAP lunges (each leg 1/2), the other Partner politician ran to dumpster at top of hill and moseyed back. 100 lunges as a team before plank and wait for the 6.

MoM:

• flutter kix x 25 IC
• Willy Mays Hays x 30 seconds OYO
• Amber Waves of Merkins

CoT

Naked-man Moleskin (look it up at the Lexicon)

• Great job on the VQ ShowMe and the support SoccerMom. Way to step up and lead gents!
• Welcome Udder and Stats! Great job on the EHing Sterno! #GiveItAway
• 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 3D will take them all!
• 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 running low (Thanks guys for making coffeeteria happen almost every AO!!!)
• Come on out for a nostalgic technology-inspired beatdown by yours truly at The Forge Saturday.

On this day 73 years ago…Japan unconditionally surrendered to the USA, officially ending WWII. In honor of the sacrifice of a generation that is almost all gone, we performed this workout:

16  PAX in Attendance: WMD, SoccerMom, Creeper, MRSA, Shocker (F3Franklin), HushPuppy, Sterno, NumbTucks, RagDoll, CheezWiz,Nimbus 2000, ShowMe, Barney Fievel, Weasel, Tebow & 3rd Degree (QiC)

NumbTucks earned some Extra Credit this AM with a pre-party showing with YHC doing 10 burpees on the minute x 10 rounds. FooFighters was the BG Music. Shocker got him some from rounds 4-10. RESPECT!

Warm-Up:

• Indian Run Warm-up lap around the 1/3 mi track with Old Glory in the lead.

The Thang 

BOMBS AWAY:

Partner up. While P1 runs the football field and Politicians back, P2 is performing AMRAP of the following exercises before flap-jacking.

• B: Burpees
• O: Over-head Press Squats (1 Squat and 1 over-head press at top)
• M: Mountain Climber Merkins
• B: Big Boy Sit ups (WWIIs)
• S: Scissor Lunges

Intermission with AMRAP Pull-ups x 3 rounds. If <10 pull-ups reached alone, partner assisted Pull-ups substituted until 10. Then back to the football field for another acronym.

• A: Angle Grinders (Look at the Lexicon)
• W: Wacky Jacks
• A: Alternating Shoulder Taps
• Y: Make a Y shape on the ground on your 6 holding partner’s legs while they throw your legs down x 73 times as a team (split however you want)

Mosey with Old Glory to the Bridge for my favorite: Bear-Crawl-Crawl-Bear the length for the win.

CoT:

• So thankful to live in the USA. We enjoy freedoms unheard of only 2-3 centuries ago. But freedom is never free. We honor and acknowledge that today.
• Thankful that F3Dads Camp was a huge success!
• 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 3D will take them all!
• 3rd F opportunity to meet at F3Franklin Nantan’s house (Tortoise) to pray for Spicoli as he battles cancer. Tweet or Slack 3D for deets.
• Speaking of Slack, get on it! Besides Twitter, it is the main source of Mumble-Chatter and hilarity (as well as plans for 2nd and 3rd F events) Here is the link again: https://join.slack.com/t/f3nashville/shared_invite/enQtMzUxNzQ3NzE5NDg5LTU1YjI4MTFlZjA1MGFkY2QzYmFjMWNlYzE5YWQ5MzZhZjc5NjgyMzNhMWZkNGQ5YTc3N2NmMmFmZGY2NjRhZTk
• Come support HushPuppy as he has his VQ/Co-Q with Barney Fievel at The Forge Saturday.

Love getting to lead these HIMs.

Until next time,

3D, out!

15  PAX in Attendance: Mr. Belding, SoccerMom, Itsy Bitsy Spider, Creeper, MRSA, Shocker (F3Franklin), HushPuppy, Sterno, NumbTucks, RagDoll, CheezWiz,Nimbus 2000, Wrecker (FNG), Tebow & 3rd Degree (QiC)

YHC wanted to celebrate the beginning of the school season with an education-inspired Q.

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. We even did the Pledge of Allegiance at the Shovel Flag (a first, and possible return to later, cool moment).

NumbTucks earned some Extra Credit this AM with a pre-party showing with YHC doing 10 burpees on the minute x 10 rounds. AudioSlave was the BG Music.

Warm-Up:

• None…let’s go! No Pre-school today men.

The Thang 

We will all Run 1/2 lap (1/6 mile) around the 1/3 mile track and perform 1×13 rep set of exercises for each letter of the alphabet. (A&B at one stop, C&D at next, etc.)

6.5 total laps (2.333 miles) and 26 different sets of exercises (some were combined)

Exercises:

• A: American Hammers
• B: Burpees
• C: Crawl-Bears (13 IC across bridge)
• D: Derkins
• E: Everest (1 lunge up stair, then air squat on step, 1 lunge with next leg, then squat, etc. 13x)
• F: Freddie Mercuries (Thanks NumbTucks for the idea!) IC
• G: Gorilla Humpers
• H: HillBillies
• I: Irkins IC (26 total pushups)
• J: Jackees (Burpee variation: single shot of plank jack after merkin during burpee)
• K & L: Kicking Lunges: Karate Kick and then lunge walk that leg forward, each side is 1/2 count
• M: Mountain Climber Merkins: 4 count MC and then a Merkin x 13. Whew!
• N: Neverlands: Remember how Michael flies in Peter Pan (swimming motion) after being sprinkled by Tinkerbell’s fairy dust? Yeah? Well we did that. Prone position. Start in superman and then spread legs and arms to side IC. Like horizontal plankjacks. Better tuck your justifier to prevent permanent damage on this one!https://giphy.com/gifs/peter-pan-oQyfEqueSIqAw
• O: Overhead Claps IC
• P: Pullups
• Q: Something I made up on the spot. Basically like a V-up but leave one leg extended. So we kinda made an O shape with arms/legs and the extended leg is the tail of a Q. It’s hard to find a Q-exercise. And it turned out to be a pretty good Mary exercise after 13 IC reps where each side is 1/2!
• R: Run (thanks again NumbTucks!) Sprint the well-seeded football field (120 yds including both endzones) Dang, Mr. Belding is fast!
• S: Side planks. Hold both sides ~7 seconds each.
• T: Toe Taps: on your 6 hold your feet vertically and raise arms and upper torso off ground to touch your toes while keeping your feet straight.
• U: Underdogs: Inverted Horizontal rows under swings
• V: V-ups
• W: Wacky Jacks (Thanks P90X!)
• Y: Make a Y shape on the ground on your 6 holding partner’s legs while they throw your legs down x 13 times
• Zig-Zags: Partner lays prone with arms underneath and partner jumps back and forth over partner side to side making a Z shape. Each side is 1/2. 13x (Disclaimer made prior to start, so no worries)

What?! Over already? The fun was just starting…to be continued at The Forge!

CoT:

• We Christened Mr. Belding’s EH FNG Gary with the moniker “Wrecker”. He killed it this AM. Strong work Wrecker and Mr. Belding.
• Pray for HushPuppy and me as we take our 2.0s to F3Dad’s Camp this weekend in Alabama. 128 Pax are attending!
• Make sure to sign up for Q slots on F3nashville.com or 3D will take them all! (except when Down Range, which is this weekend)
• Eph. 4: Let’s grow up, mature, increase in true knowledge. Be Humble, put others before yourself. Enjoy Grace and Don’t waste this life!

Love getting to lead these HIMs.

Until next time,

3D, out!

10 PAX in Attendance: ShowMe, Soccer Mom, MRSA, Aunt Bea, Netflix, NumbTucks, RagDoll, Pope (F3 Franklin), Tebow & 3rd Degree (QiC)

YHC rolled up a few minutes early to plant the Shovel Flag to be greeted by a Rucker (NumbTucks) and Pope, enjoying the early morning Gloom. Eventually the PAX came in and we got (kept) rolling.

Warm up Indian Run around the 1/3 mile track keeping Old Glory in the front by passing to the sprinting Indian.

Warm-Up:

• 100 (90+10) SSH IC

Thang 1

Mosey to Ball-field Stairs for 7s

Exercises:

• Clap Merkins at the bottom
• Iron Mikes (jumping split lunges/scissor lunges) (1/2, 1)) at the top (made me think of Punch Out…Classic)

MOT: Partner Carry up the stairs (flapjack each round so 3 times each) and Bear-Crawl down the Hill

Thang 2

Continued partner work: Crawl Bear up hill next to stairs, 2 burpees at top, bear crawl down then partner holds legs while you wheelbarrow walk up the stairs. Mosey back to bottom and flapjack wheelbarrow positions each round so 3 times each (6 total)

Thang 3

Max reps of pullups and when tapping out, partner grabs legs and assists PAX to complete 3 more.

2 rounds. MC killer.

Thang 4

Modified Dora: Partner 1 does AMRAP Merkins while the other sprints (jogs) to the other end of the parking lot and back then flapjack to 60 total Merkins.

Then Round 2 with goal of 80 Imperial Squat Walkers, but Q cut it short so we can enjoy the traditional end to a 3d BW Q, the bridge…

“It’s kinda my thing…”

Bear crawl and then crawl-bear the bridge. Always a good time. For time’s sake (which the PAX were very prompt to remind YHC about. Multiple times…) we moseyed to the far side then BC first 1/2 back and CB the 2nd “half” to the flag. LBCs to the 6. Counts as Mary, right?! Sure.

What?! Over already? The fun was just starting…to be continued at The Forge!

CoT:

• Pray for Barney and his family as they welcomed another 2.0 recently and are figuring life out as family of 4 (Patience, peace, strength and health)
• Make sure to sign up for Q slots on F3nashville.com or 3D will take them all! (except when Down Range, which is all of next week)
• Phillipians 2:5-8 Be Humble, put others before yourself. Enjoy Grace and Don’t waste this life!

Love getting to lead these HIMs.

Until next time,

3D, out!

11 PAX in Attendance: HushPuppy, ShowMe, Mr. Belding, MRSA, Nimbus 2000, Aunt Bea, Shocker (F3Franklin, Respect), WMD (FNG) and KEEN (FNG), Soccer Mom (VQ) & 3rd Degree (Co-Q YHC)

Warm up Mosey around Parking Lot x 2 while HushPuppy pulled the classic 2-wheel turn in…

Round up, Disclaimer for the FNGs (and all PAX, but especially them)

Warm-Up all IC except for GM:

• 10 SSH
• 10 Seal Jacks
• 10 Tempo Squats
• 10 Tempo Merkins
• 10 LBACs forward and 10 Reversed with last 3 IN Big Arm Circles
• 25 seconds of GM OYO

Handover to SoccerMom who lost sleep due to giddyness to lead his VQ…BTW, did we mention he is a seasoned soccer player and coach? Game on!

The Thang pt.1:

Terrible Things Come in 3s:

Bear Crawl Cone to Cone (10yds apart) with 3 Merkins at each cone (4 cones in a square) for 3 minutes, Then Lunge Walk cone to cone with 3 burpees at each cone x 3 mins., then back to Bear-crawl with 3 WWIs @ each cone x (you guessed it…) 3 minutes.

The Thang pt.2:

Wall of Jericho

Q is also a History Major and teacher, so he briefed us on Bible lessons about Joshua and the Israelites marching around the wall 7x and taking Jericho…

So we ran the cones and after each lap (~40 yds) we did 30 seconds of whatever exercise he called:

Exercises:

• J-Los
• Mountain Climbers
• Peter Parkers
• SSHs
• Merkins
• Flutter Kicks
• WWIs

No walls came down but heart-rates were UP!

The Thang pt.3:

Waves of Americans: Another Hx lesson where we celebrated the anthem of America the Beautiful and the amber waves of grain, except now it’s Merkins.

Circle of Fire where High plank is held and then as Q goes to down position of Merkin, PAX to right in successive wave go to down and then Q returns up to high plank and circle continues, forming a vocal wave of pain, completed an unknown numbers of waves

The Thang pt.4:

Hx lesson about Pyramids…

Partner up and while one PAX performs 20 Merkins, the other does WWIs x20, then flapjack. Followed by 30 of each, then 40 of each.

MoM:

Dying Cockroach: LBC position, where lower half goes up and to left, followed by top healf in 2 full rotations. TIME!

Great VQ SoccerMom!!!! Thanks Coach 😉

CoT:

• Christened FNGs WMD and KEEN, Welcome fellas!
• Praise for Barney and his family welcoming Savannah Rose home recently (hopefully we will see this bleary-eyed Papa again soon…)
• Saturday the Forge will burn-on as Numbtucks returns and Qs
• Warpath 8 Saturday 5am @ F3Franklin AO BattleGround. 3D and Shocker at least will represent
• TN CAN RUCK taking place the same day…message Princess Aurora about it

Love getting to lead these HIMs. Love seeing newer PAX stepping up and leading. Love seeing two new PAX initiated today, WELCOME! You are why we’re here.

Until next time,

3D, out!

8 PAX in Attendance: Barney Fievel, Soccer Mom, Von Trapp, Show Me, Aunt Bea, Netflix, Tebow & 3rd Degree (QiC)

YHC couldn’t sleep (too excited about Q’ing) and came early for a 10 burpee on the minute for 10 minutes pre-party. Awesome playlist, if I say so myself. Eventually the PAX came in and we got (kept) rolling.

Warm up lap around parking lot, enjoying the aroma of ripe port-o-jons

Warm-Up:

• 13 SSH
• 13 SJ
• 10 Tempo Merks
• 10 Tempo Squats
• 30 seconds GM OYO
• 30 seconds Willy Mays Hays

Mosey to Nolensville Elementary School Pain-ground (~0.3 mi) for 11s

Exercises:

• Swerkins (Swing Merkins)
• Pull-ups

MOT: lunge walk back and forth

Back to Park bridge (~0.4 mi)

“It’s kinda my thing…”

Bear crawl and then crawl-bear the bridge. Always a good time.

Old-guy Wisdom imparting intermission. I think they were intimidated by Netflix’s biceps and were overcompensating…anyway, enough mumble-chatter, time to land this thing…

Mary:

• Flutter Kicks x 25 IC
• High-Plank, alternating Knees to opposite Elbow x 25 IC

What?! Over already? The fun was just starting…to be continued at The Forge!

CoT:

• Convergence tomorrow at Centennial Park (Parthenon) 5:30-7:30 CSAUP. Hit me up if you want to carpool.
• Pray for Barney and his family as they welcome another 2.0 any day now (Patience, peace, strength and health)
• Make sure we put God first, then family, then everything else…priorities

Love getting to lead these HIMs.

Until next time,

3D, out!