5 PAX with a combined 200+ years of life experience came out and made it rain: Barney Fievel (Qic), Old Hickory, Professor X (respect), Typo+ and Creeper.

Conditions: Rain, thunder, lightning and 62 degrees. A typical mid-December day in Tennessee. PAX successfully stayed mostly dry by confining our workout to the overhang in front of the school.

Warm Up: SSH, cherry pickers and a few others that escape me at the moment.

Thang 1: MLBs

Line up. Perform 10 merkins, lunge to midway point, bear crawl to the end. Turn around, repeat decreasing reps by 2 merkins  each time.

Thang 2:  The Plethora

Truth be told, I had to scrap my workout as there was intermittent lightning and YHC is a little stubborn. The majority of the workout consisted of some pretty intense sequences that I’ll do my best to try and remember below:

• 15 balls to the walls
• 10 burpees on the minute for 10 minutes.
• 5 one-minute Wall Squats
• 15 Wall Derkins
• 50 Copenhagens

Extended Mary: 

• Leg raises
• V-ups
• Slutter Kicks with our crotch facing the school
• American Hammers
• Freddie Mercury’s

COT

Prayer Needs: LMP Wife and Family, Typo+ Wife and Family, Soccer Mom R&R, ShowMe and family on their next chapter.

Announcements: –  Nashville Rescue Mission; Glengarry and family are serving Christmas Eve in Kitchen.

-BF Out-

Pre-Party: YHC for 5 pull-ups, 7 Merkins and 9 Squats on the minute for 8 minutes. Lonely times until LifeCoach Creeper joined in halfway through…discussion included irony of Nirvana songs and speed walking

4 Horsemen of the Apocalypse:

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

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.

Plank progression and 10 APDs. Had s much fun on form that NT forgot his number…

Back to the school for some fun n’ games with the Die of Doom with the remaining time.

~10 minutes of Die of Doom (Karma Cube…Craps…Die of Death…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 Burpees were awarded. Eventually, 5 minutes in…the MC ad GrumbleChatter was so loud YHC had to call an audible with a GRIT test of BC 20 parking spaces, then lungewalk 10 and crawl-bear 10 back for CoT

CoT / Counterama / Namerama

What we learned:

• I was recently inspired by the story of Luz Long and his unexpected and courageous encounter with Jesse Owens in the 1936 Olympics in Berlin, Germany. Check it out! We need to recognize we are all made in SkyQ’s image and have worth because of this. Recognize your own and others’ worth as humans and treat each other as such…period.
• Kobains is F3 slang for “Sorry..” The more you know…

• We need an F3Dads hike up the hill at Smith  Park…who will lead this event? Hike up food/drinks and eat at the summit? Nimbus, get it done 😉
• ShowMe is soon to depart to Savannah, TN and looking to spring up a local F3 Chapter there…you’ll be missed homey.

PostParty: 9 Clerkins for good measure

Coffeteeria enjoyed by a few PAX while others (including YHC) had to bounce out quick. I’m sure some 2nd F and 3rd F took place

BullHorn:

• Staples to host F3Nolensville Christmas Party Dec. 21, Venmo @F3Nolensville ~$10 for Yours and your +1’s contribution to the Smoked Brisket/Veggies/Wings? if you will be coming. Plan to bring a side to share and some holiday cheer would be welcome too (the alcoholic kind included)
• NewYear 10mi Ruck on New Years. Talk to Nimbus1500 for more info.
• Website in the works…. F3Nolensville.wordpress.com . Any tech-heads that can help get this thing up and running? Contact Nimbus…

Humbled with the opportunity to sharpen and be sharpened.

– 3D

PP: 3rd Degree, Mursa, and someone else.

GLOOM: cold, dark, and ready to roll

PAX: 3rd Degree, NumbTucks, Staples, Stats, Mursa, Professor X (Respect), Typo+ (QIC)

Q rolled in hot and set up the shovel flag while PAX were doing a ShowMe lap.

 

 

Warmups/Disclaimer/Etc

12x SSH IC

12x Low-in-Slow Squats IC

12x Low-in-slow Merkins IC

Run 1 lap around the school and meet back on the Pain Ground.

 

THANG:

Let’s play some BlackJack.

20 reps of Exercise 1; 1 rep of Exercise 2

mode of transportation from 1 to 2: Lunge Walks

Mode of transportation back: BroadJumps

Exercise 1: using a swing, get into plank, put your feet on swing and bring your knees to your chest.

Exercise 2: Good ‘ol fashioned Pull-Ups!

 

We made good progress, but what was most impressive was Professor’s epic Mumble Chatter about Roger Staubach being the best Cowboy ever, and something about his mom being from Oklahoma.  Oh, and NumbTucks got a splinter…only a problem because of your Ranger Panties!

 

CoT/Count-o-rama:

Prayers for SoccerMom and he and his family come home for 6 weeks on Furlow.  Look forward to seeing him again soon.

Game Night in SilverStream Thursday night…once NumbTucks gets permission.

Stay Tuned for Christmas Party info.

 

Typo+

PAX in attendance: Stats, HotDish, Jeeves, Prof. X, Huggy, Typo+ and 3D (YHC, QiC)

Today we were able to commemorate the life of a fallen hero, SPC, Matt Maupin, US Army. SSG Maupin was captured then executed by Iraqi insurgents in ‘04 and his remains weren’t recovered until ‘08. The attack took place on 9 April ‘04, hence the 4 rounds and 49 reps.

Here is the story and meaning behind the workout: https://youtu.be/txHXy2xADJo

Live in the knowledge that you are protected by heros who sacrifice so you can enjoy what you do…

For me, I also remember that as a Christian I have been bought with a price and no longer live unto myself…that’s thanksliving

3D, out…

Pre-Party: YHC led Pull-Up & Dwarf Kick Apocalypse from 10-5 reps each. Staples, Barney, & 3rd Degree started and Creeper joined in after round 1. Topics of conversation included: Frosty Bars, Gay frogs, Jet-streams and Non-Human Primates Not being an equivalent term for a Human made in SkyQ’s image…Sound fun? Come out to a PP and join in…

GLOOM:  we’re getting closer.  50deg with little wind, so relatively decent out.

Pre-Party: No Clue, but probably.

PAX: Creeper, Professor X (Respect), HushPuppy, Stats, TV Guide, Staples, 3rd Degree, Old Hickory, MicDrop, Jeeves, Typo+ (QIC)

Warmups/Disclaimers/Whatnot

SSH

LBAC

rLBAC

Seal Jacks

 

THANG:

Time for some Down by 2’s on the corner.

Start at one corner of the school.  Perform 20 exercises as prescribed.  Run to next corner and plank and wait for 6.  All in.  Do 18 exercises as prescribed….then 16, then 14.  Back to start.  Run a 1/4 mile around the school.  Back to start.  Continue doing exercises on each corner, doing 2 less each time, waiting on the six.  On the “4” and “2”, do OYO then finish running around school and finish at start.

Mosey to parking lot.

 

CoT:

11 strong for some strong work.

*Gaunlet is coming.  Get your mind right ahead of time.

*MicDrop: Continued prayers for Allison as Methotrexate(sp?) is only sometimes working.

*Continued prayers for SoccerMom in Uganda.

 

Q closed it out with the immortal words of the great Theologian, Dolly Parton.  You are a rainbow.  But to be a rainbow, you have to have sunshine, joy, and pain.  All 3 will come at times in your life.  Don’t be shocked when pain happens.  In any and all circumstances, whether joy or pain, run to God’s feet.  He loves you.

 

Typo+

GLOOM FACTOR: what gloom?

Bearway to Heaven Pre-Party – Snowball, 3rd Degree, Numbtucks and YHC

Main Event PAX: Snowball, MicDrop, Professor X, 3rd Degree, Typo+, Numbtucks, FNG (Jeeves), Huggy (QIC)

Show me lap, disclaimer

Circle up for:
SSH x 15
Imperial Walker x 15
LBAC fwd x 15 DO NOT RECOVER
LBAC bwd x 15 DO NOT RECOVER
Moroccan nightclubs x 15 RECOVER
Merkins x 10 OYO

Thang 1
Route 66
Mosey from the parking lot down Newsom Ln to the back school entrance.
At the first lightpole do 1 burpee, second lightpole do 2 burpees, etc. til we hit Rocky Fork. Got to round of 11 burpees (grand total of 66 *gasp*). Pick up the six or fall in for Mary exercises til all-in.

Thang 2
PAULA ABDUL
Mosey back to the flag and line up.
Sprint up 2 parking spaces, do 2 burpees, back peddle 1 space, do 1 burpee, sprint 2 spaces, etc. Flag to far lightpole. Pick up the six or fall in for Mary exercises til all-in.

Mosey to the school entrance.
One end of the overhead canopy to the other and back: bear crawl, crawl bear. Then crab walk, walk crab. Pick up the six or fall…..….

Three quick sprints from school entrance out to Rocky Fork and back.

Find a spot along the wall, two minute people’s chair (wall sit) hold and two minute BTTW hold. Three Merkin penalty for dropping.

Mosey to flag
High plank, right arm up, 10 oblique dips. Left side.

And done. Great morning.

CoT
Count-o-rama, Name-o-rama (Welcome, Jeeves!)

Announcements:

• • ICC coming to a close soon.
  • Gauntlet 11/9. Launch at 0530 from the Forge.

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

We did:

• H: Humpers (The Monkey variety)
• E: Everest (Mountain Climbers)
• A: Angle Grinders
• R: Reverse Lunges
• T: The Wolvering (burpee variation)

Each lap was ~0.2 miles and took ~1.5 minutes.

5  PAX in Attendance: NumbTucks, Typo+, Creeper, Huggy & 3rd Degree (QiC) refused to fartsack or be scared of getting wet and shield-locked to get beat down today and start the work-week off right.

No one signed up to Q so YHC wanted to celebrate the beginning-ish of the school season with an education-inspired Q with present pax input. I came up with the concept, but need help for content.

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.

Huggy and others (?) earned some Extra Credit this AM with a pre-party showing doing crawls, burpees and whatnot…not sure on the particulars as I asked in the middle of the THANG and the fog of war was thick…

Warm-Up/Disclaimer:

• Jog around the lot
• SSH IC x 10
• IW IC x 10
• Tempo Squats IC x 10
• Tempo Merkins IC x 10
• GM x 3 OYO

The Thang 

We will all Run 1/2-way round the school (Balls to balls) perform 1×13 rep set of exercises for each letter of the alphabet. (A&B at one stop, C&D at next, etc.)

2 miles and 26 different sets of exercises (some were cut short to 3 reps due to time constraints)

Exercises:

• A: Angle-Grinders
• B: BearCrawl Merkins (2 parking spaces + 1 Merkin = 1)
• C-R: Various awesome things that you should have been there for
• S-Y: Other various awesome things we did 3x of each.
• Zig-Zags: Jumps back and forth over line in concrete side to side making a Z shape. Each completed letter shape is 1. x3

CoT:

• Pray for Creeper’s church family who have a hard anniversary today…
• TClaps to Typo+ for the 2nd F Porch hangout last Saturday.
• Make sure to sign up for Q slots on or YHC will take them all!
• Warpath and Gauntlet coming up!
• Praise that I got the official offer letter and will be a new PCP in Nolensville with Vanderbilt starting in December!!!

Love getting to lead these HIMs.

Until next time,

3D, out!