Category: Defiant

PAX in Attendance:   Creeper, Huggy, 3rdDegree, Professor X (respect), Typo O, Swinger and Old Hickory (QiC)

Disclaimer/Warm Up:   Disclaimer, big arm circles, hugs, Willie May Hays and SSH.

The Thang:  BLOCK PARTY–30# cinder blocks used for all exercises.

Exercises were (1) cinder block push across the parking lot  (25) cinder block standing overhead presses, (25) cinder block bicep curls, (25) cinder block around the world rotations (25) cinder block merkins  (25)  cinder block swings (1) cinder block push across the parking lot and (.50 mile) run.

AMRAP–Complete as many rounds as possible keeping correct posture and form.

The HIM’s brought their A-game and knocked out some reps and miles.

Mary /CoT:  (25) flutter kicks, (25) WWI and 1-minute high plank.

Count off, Name-o-rama, prayer, and announcements.

Announcements:  2ndF Bonfire at Typo Positives house,  October 5th @ 7:30.

GLOOM:  none, whatsoever.  It was a very nice morning.

PAX: MicDrop, Glengarry, Creeper, Snowball, DoubleBird, Swinger, Professor X (respect), Typo+ (QIC)

Warmups/Disclaimers:

15x SSH IC

15x Seal Jacks IC

10x Squats IC

Stretch Routine – Guided

THANG: Time to get started!

5 Rounds. Each round add an exercise to the previous round exercises.  Run down the parking lot and back between rounds.

R1: 10 Burpees

R2: 10 Burpees, 25 Merkins

R3: 10 Burpess, 25 Merkins, 50 Lunges (each leg is 1)

R4: 10 Burpees, 25 Merkins, 50 Lunges, 100 WWII’s

R5: 10 Burpees, 25 Merkins, 50 Lunges, 100 WWII’s, 150 Squats

Every PAX was getting after it!  We almost completed the last round before Q called it!

CoT:

Count-o-rama, Name-o-rama, Announcements, Prayer Requests

MicDrop – prayers for his M’s new medicine dealing with Psoriatic Arthritis.

Snowball – one brother and family are coming back to TN from missions to have their baby.  They are staying with Parents (and other brother and family) in Memphis.  Baby due in October.

Shout-out to DoubleBird for setting a PR on Burpees today!  #inspirationmotivation

Third Thursday Lunch is this week.  11:15am at Cabo’s Mexican in Nolensville.  Deets on #2ndF slack channel.

Q ended with a message from his readings on Pride:

“Pride is an epidemic vice.  It is everywhere and manifests itself in many ways.  As much as we may hate to admit it, we all have pride, each and every one of us.  The is not “Do I have it?” but, “Where is it?” and “How much of it do I have”?  We all have the tendency to think too much about ourselves and too much of ourselves.  Amy Carmichael once said, “Those who think too much of themselves don’t think enough.”  Here is what God says about Pride.

“Do you see a man wise in his own eyes?  There is more hope for a fool than for him.”  Proverbs 26:12

TYPO+

Conditions: Another hot, humid morning. Sweating season is still in full swing!

A pre-party consisting of 10 rounds of 6 pull ups, 7 diamond merkins, and 8 jump squats on the minute for 10 minutes was led by 3rd Degree and attended by Barney Fievel, Creeper and Old Hickory. The rest of the clowns joined the circus about halfway through.

9 PAX sought to beat the clock, including Barney Fievel (YHC), Typo+, Creeper, Ragdoll, Gaylord Focker, Professor X, Old Hickory, 3rd Degree, and Sex Ed.

Show Me Lap and Disclaimer (en Espanol!)

Warmorama: We don’t have time for that! Instead, lets do 10 burpees on the minute for 4 minutes. Warm?

Before we go anywhere, stop by that gorgeous truck, the one that’s black as the night and twice as mean, and grab yourself a 20 pound stone.

Thang 1: Coupon Chucking

PAX bear crawled while chucking their coupon ahead of them for…a long time. Maybe 80 yards. Really this was just our MoT (mode of transportation) to Thang 2.

Thang 2: Clockwork 

PAX moseyed to the hill that wraps around the backside of the school. Bear crawl halfway up the hill and stop where you are in a high plank position. Q will call out a time and PAX rotate while in high plank position so that their head points to where the hands would on the clock (feet remain stationary at the center of the clock). Once in the called out position, bust out 5 merkins. This went on for awhile and the groans and sounds of pain filled the air like the sound of music!

Q was feeling frisky here and decided to do an impromptu Hair Burner race across the parking lot to the Pain Ground. That’s what I call a MoT!

Thang 3: Sprint/Pull-Up Apocalypse

Just like it sounds, PAX started with 10 pull ups and a sprint to the far fence. Rinse and repeat, decreasing by 1 rep each time.

Somewhere around the 5th or 6th round, I heard it. Somebody puked and it made me so happy.

Mary

30 seconds GM OYO. Sorry Mary, but we’re full from the main course!

CoT

Announcements: 

• We’re over halfway to our goal of providing 30 shirts for F3 Amazina! Just $15 to @F3Nolensville on Venmo helps us spread the tenants of Fitness, Fellowship and Faith to some little warriors in Uganda. We’re going to write letters to each kid that we send shirts to. Don’t miss out on this opportunity to be part of a blessing!
• We’re 1 month away from the F3 Nolensville / Franklin Convergence
  • Saturday, September 21st 530am to 7am at Franklin’s Battleground AO (business park off McEwen).
  • YHC will be leading half the workout. The Forge will also be going on, but lets send a strong contingent to represent the work you men have been putting in!

-BF-

August 5, 2019 — Defiant , Nolensville, TN

Laying the Groundwork

Any great structure begins with a solid foundation, right?! So today we are going to get back to laying some groundwork for this Iron Clad Challenge and anyone else’s goals over the coming months.  Control and stability through the core is the focus today with each of the exercises, so good form was emphasized as it should be.

PAX in attendance:  Creeper !!!!! (he’s baaa-aaaack), 3rd deg,  Barney Fievel, Swinger, Ragdoll, Playboy, (Q) Little Miss Piggy, Show Me, Professor X, Old Hickory, Huggie, Sex Ed, Typo +  (13 PAX)

Conditions — pretty good –a little muggy but nice enough

GLOOM FACTOR:  no gloom.  it was a beautiful morning to exercise.

PRE-PARTY: 3^rd Degree, Barney Feivel, Stats for 10 burpees on the minute for 10 minutes

PAX IN ATTENDENCE: Huggy, Professor X (Respect), Barney Feivel, 3^rd Degree, Swinger, Show Me, Hush Puppy, Stats, Typo+ (QIC)

Q went long on his morning call with Mother Nature and came in hot.  3^rd Degree led the PAX on a Show Me lap while Q planted the flag.  Q started, then ShowMe showed up!

DISCLAIMER / WARMUPS

15x Low-in-Slow Squats IC

10x SSH IC

5x Merkins OYO

Stretch Routine to loosen up

Good Mornings and WMH OYO

THANG 1

Buy-In: 5 Yurpees

5 Burpees

10 Merkins

5 Burpees

*moseyed to Painground*

15 Copenhagens

5 Burpees

20 Pull-Ups

5 Burpees

25 Lunges (per leg)

5 Burpees

30 WWI

5 Burpees

35 American Hammers (each side ½)

5 Burpees

40 Dwarf Kicks

5 Burpees

45 Squats

5 Burpees

Buy-Out: 5 Yurpees

THANG 2

Moseyed to back parking lot.  Split into two groups.  Group 1 goes while Group 2 recovers; flip flop.

5x Burpees + Sprint to the Trees.

We got in 5 rounds, then moseyed back to front parking lot.

CoT

Count-o-rama, Name-o-rama

POST-PARTY: ALL 9 participated in a 3rd Degree led 1 minute of Imperial Squat Walkers.  BOOM.  That’s right, all 9!

Q has been reading 1 & 2 Samuel over the past month or so.  From the time David was anointed King by Samuel to the time he actually became King over all Israel was something like 3+ years.  Once Saul died, he was anointed King over Judah.  Two years later he was anointed King over all Israel.  The takeaway is that David’s Kingship did not happen in his own time or in his own way.  It was completely God’s will and timing.  As you deal with your life, as you wait on things, please remember that they will happen in God’s timing and in God’s way, not your own.  Run to God and pray, read His word, and fellowship with other believers while you wait.  This is what God wants.  He wants you.

Despite having sleeping issue the night before every Q, I love leading this group and being led by the group.  You keep me moving in the right direction.

TYPO+

Pre-Party: YHC led Staples and Ragdoll in some stretching…start off the week right!

Sexy 6 PAX in attendance for the main event: Prof. X, Ragdoll, Creeper (Welcome Back!), Staples, Old Hickory & 3rdDegree (Q)

Disclaimer/Warm’o’Rama: This is an off the cuff 3D & friends extravaganza due to some DR needs for Barney & WhiskeyKnee by Typo+ (seriously though, he has insomnia…TAP)

After some disclaimer and options provided by YHC, we all decided to split up the Q. Here’s how it went…

1. 3D led 100 Merkins (partners split and did 10 and a time and recover while partner performed)
2. RagDoll led an abbreviated Cold War with 50ft. sprint and 5 Yurpees, then Mosey back to perform 5 Merkins, 5 American Hammers and 5 WWIs. R&R going down on Yurpees and Up on American routine. #AmericaWins
3. Old Hickory led Partner WheelBarrows x 3 and Partner Carries x 2
4. Staples led Indian Run & an AYG sprint
5. Professor X led us in 5 Floating Starfish ( x 2 thanks to some suggestions by YHC and OH) and 30 seconds of Side planks
6. Creeper led us in rounds (5 or 6?) of 5 reps of pullups and 20 LBCs.

CoT / Counterama / Namerama

Post-Party: 10 Dwarfkins done by 5 of the 6 PAX

What we learned:

• Creeper encouraged us to seek the SkyQ’s presence as well as to be present where we are (turn off screens and electronic devices)
• I enjoyed some waterteeria and 2nd F with 3 other PAX…

BullHorn:

• 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…
• MICKEY VQ ALERT! Join us as we cheer him on in support of his first Q.
• Continue to keep health issues of multiple PAX or their families in your T&P: Ulysses, Typo+, Barney, LMP, Carrot, MicDrop and others I’m sure…
• Praise from Creeper (the world-wide traveler) who has seen a lot of youth profess faith recently and commit to live that way…
• 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 OUT!!!!

Pre-Party: YHC led Barney in some stretching…start off the week right!

7 PAX in attendance for the main event: BeerGoggles, DoubleBirds, Prof. X, SexEd (welcome back!), Barney Fievel, Old Hickory & 3rdDegree (Q)

Disclaimer/Warm’o’Rama: This is an off the cuff 3D extravaganza due to some WhiskeyKnee by Typo+ (seriously though, he strained his back…TAP)

• OldHickory Lap at 5:30 around the front of the school back to the prop…he joined in right around kickoff

Thang.1:

We played with Balls. Giant cement balls in front of school were the prop. We did Irkins with hands on the ball x 25, Derkins with feet on the ball x 25, Toes to Ball (on your 6) x 25, Alternating leg step ups (modify with knee to elbow) x 30 (15 each leg), Plank Variations with High (hands on Ball), Low (Decline position) and L and R side

Mosey around parking lot with variations of Mosey, Politician, L&R Karaoke

We have 2 Balls, so 2 rounds seemed appropriate…25 Irkins again with the last 5 EXPLODE to standing then fall back onto Ball with outstretched arms, 25 Ball-Hugger Derkins with ankles (or legs in Prof. X’s case) on the sides of the ball hugging it to keep body in Derkin position. 25 WWIIs with feet under Ball, then Leap Frog over the 8 balls in line with frog-hops between if needed. These Balls kick back with Double Birds getting Bum-rushed halfway through!

Enough of that…thanks for accommodating my spontaneity PAX!

Thang.2:

Inspired by Tombstone and the book of Revelations, we did the full-price (no coupons…get it?!)

4 Horsemen of the Apocalypse: (patent pending)

4 Apocalypses of 4 exercises: Burpees, Floating Starfish (each side 1/2), Pull-ups, and IronMikes (each side 1/2)

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.

We moseyed back to the lot for CoT but got in a few plank variations on the Ball for good measure…6:15 already?!

CoT / Counterama / Namerama

What we learned:

• Don’t drift with the culture and let laziness drag you into an undisciplined life. Plant a foot in the current and head upstream. Making the choice to get out of the FartSak and come post is step 1.
• I enjoyed some coffeeteria 2nd F with Prof. X but had to drink solo…

BullHorn:

• Continue to keep health issues of multiple PAX in your T&P: Ulysses, Typo+, Carrot, MicDrop and others I’m sure…
• Pray for Barney’s new job (started today) and for a possible opportunity for YHC
• 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 OUT!!!!

“How many heart attacks does that make?!” “That makes about a Baker’s Dozen there Bob!”

Pre-Party: Kermit with a core-heavy PP led Staples, 3D (YHC) and RagDoll (on a Monday?! What!!!!?!?!) in Plank progressions, WWIs, IWs in a strange cadence, and Toes to Ball. Had to reel him back in as I wanted to Q too…

8 PAX in attendance for the main event: Kermit, Staples, RagDoll, Typo+, SnowBall, BeerGoggles, DoubleBirds & 3rdDegree (Q)

Disclaimer/Warm’o’Rama

• ShowMe Lap in which no one showed, including the long-anticipated Kermit Girl-Friend…alas, no LMP

Thang.1:

We did:

• H: Humpers (The Monkey variety)
• E: Everest (Mountain Climbers)
• A: Angle Grinders
• R: Regular Lunges
• T: Turkish Get-ups

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

• in order to add an ! to the HEART, (or a little s via Staples) we Sprinted through the heart as 2 groups x 1 (CHEEK TO CHEEK!!!!)

Thang.2:

Inspired by Tombstone and the book of Revelations, we did the full-price (no coupons…get it?!)

4 Horsemen of the Apocalypse: (patent pending)

4 Apocalypses of 4 exercises: Burpees, Floating Starfish (each side 1/2), Pull-ups, and IronMikes (each side 1/2)

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. Q quizzed the various PAX in attendance of what exercise and rep count was next to keep minds sharp in the thick of the Fog’o’War…

We moseyed back to the lot for CoT but got in a few GMs and Inchworm Merkins for good measure…6:15 already?!

CoT / Counterama / Namerama

What we learned:

• listen to the counsel of a wise father from the past…Guard your heart, for from it flow the well-springs of life! Pax were exhorted by YHC and Kermit to guard against lust and viewing images that enter the eyes, play in the mind and lodge in the heart. Where your heart is, there your treasure is also…GUARD IT!
• DoubleBirds is staying after it, and BeerGoggles back in the saddle and doing great! SnowBall even had the gas in the tank to draw Q out during a lap around the heart. Sorry SB for my out of breath replies…
• Kermit and RagDoll stepped up with some great parties that focused on things not abused by Q already and were much appreciated. Thanks Gents!

PostParty: RagDoll led YHC in DuckWalk and AirSquat suicides of varying rep count and increasing distance. I Hate/Love you RagDoll.

Coffeteeria enjoyed by 4 PAX (even though the supplier wouldn’t even sample his own brew…) while others took off to get their Mammon on: some 2nd F took place including discussions about frequency preference, campers and cabins. Mufasa, watch out dude…you are camping with a manimal. Avert your eyes!

BullHorn:

• Thanks Typo+ for the coffeeteeria!
• Continue to keep health issues of multiple PAX in your T&P: Ulysses, Carrot, MicDrop and others I’m sure…
• Independence Day CSAUP set for 7/4/19. Hero of the Day Workout, stay tuned to Slack for timing
• 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 OUT!!!!