Category: Defiant

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Surfer on Acid / Killing the Gut

Conditions: Beautiful, but a touch on the humid side.

PAX in Attendance:  WHOOPS, Staples, Ragdoll, CheezWiz, Gaylord Focker, NumbTucks, Little Miss Piggy, Swinger, Playboy, Double Bird, Voyeur, Old Hickory, Barney Feivel, SexEd, Nimbus, Typo+ (QIC)

Disclaimers

Warmups:

Mosey

10x SSH

10x LBAC

10x rLBAC

Stretch OYO

 

THANG 1:

Three Rounds of:

  • 1 lap around school
  • 21 burpees

Finish with one last lap around the school for a full mile.

 

THANG 2:

Time to Bust the Gut!

 

Two Rounds of:

50 LBC (alternate sides)

50 American Hammers

50 Side Plank Hip Raise (25 each side)

50 WW2

10 Inchworms

 

COT

Count-o-rama, Name-o-rama – 16 strong today which sets a new records for Defiant!  Great job today fellas!

 

BULLHORN:

  • Third Thursday Lunch this week. Look for more details on Slack.

 

MOLESKIN:

  • Several folks asked for prayer for certain friends and co-workers battling illnesses of varying types.

 

I closed out by reminding people that, as believers in Christ, we are not of this world, we are just in it.  Scripture reminds us to not be conformed to the world.  We must stand firm on the truth found in Scripture and hold to that truth in love with those around us.

 

Always great getting to lead such a great group of guys.

 

TYPO+

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DEATH BY 50’s at Defiant

GLOOM FACTOR: it was a beautiful, yet very humid morning.

 

PAX: Professor X (Respect), Staples, NumbTucks, 3rd Degree, Swinger, Double Bird, SexEd, Creeper, Gaylord Focker, Typo+ (QIC)

 

Pre-Party: NumbTucks, 3rd Degree and Staples did Bearway to heaven with Creeper joining in a quarter of the way through.  Congrats to NumbTucks for finishing for the first time.  Congrats to Staples for setting a PR.

 

ShowMe Lap for Gaylord Focker

 

Circle up for Disclaimer, WarmUps:

15x Squats (PAX acted confused in regards to when Q was calling it finished.)

15x Seal Jacks (Q made it obvious, with authority, when he was calling it finished!)

12x LBAC

12x rLBAC

 

Head to Staples’s truck.  Grab your Coupon and head to the PainGround.  It’s time to have a little fun with your Coupon.

 

THANG:

ALL EXERCISES HAVE 50 REPS.  Each round consists of Legs, Upper Body, and Core.  Run to fence and back after each round.

ROUND 1: Squats, Curls, American Hammers (for AH: each side ½ unless you are using coupon, then each side is 1)

ROUND 2: LUNGE (Each leg is 1), Overhead Press, LBC (no coupon, drop legs to right side and do 25, repeat on left side)

ROUND 3: Step-ups (Each leg is 1), Pull-ups, Knees-to-Elbow

 

FINAL TASK:  Hang Hold – see how long you can hold on to the bar before dropping to ground

 

 

Mosey back to Staples truck to return Coupons.

 

 

CoT:

Circle up, counted off, name-o-rama.

 

Q forgot to ask for prayer requests and announcements.

 

Post-Party: Gaylord Focker, 3rd Degree, Creeper, NumbTucks, and SexEd for half of it.  All did 10 Dwarfkins (Merkin, dwarf kick, Merkin, dwarf kick to the other side)

 

 

BULLHORN: #2ndf lunch this week in Nashville for any (Nolensville) PAX that work in (or want to drive to) the area.  Watch Slack for details.

 

Love seeing double digits for yet another week.  Let’s keep the momentum up!  Love leading you guys!

 

TYPO+

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The Big Board Comes out for a Hateful 8 Beatdown at Defiant

GLOOM FACTOR: Was a beautiful 62 degrees this morning, a perfect way to start the week.

 

11 PAX: Creeper, MurSA, TVGuide, Staples, Barney Feivel, Old Hickory, Altidore, Gaylord Fockker, Voyeur (FNG), SexEd, Typo+ (QIC)

 

Disclaimers, Intros, etc,

 

WARMUPS:

ShowMe Lap

10x SSH IC

10x LBAC IC

10x rLBAC IC

10s Low-In-Slow Squats

 

The Thang

THE HATEFUL 8:  8 ROUNDS, with 8 reps of each:

  • Merkins (vary up hand placement each round)
  • WarHammer
  • Squats
  • Slutter Kicks
  • Pull-Ups
  • WW1
  • Copenhagens
  • Burpees
  • RUN TO FENCE AND BACK
  • High Plank to 6

We completed all 8 rounds in the allotted time!  Great work guys.

Due to number of exercises, Q busted out a big white board.  Wonder if he’s compensating?  Exercises were listed for ease (and so Q didn’t have to keep repeating the exercises).

 

CoT, Count-o-rama, Name-o-rama

  • Welcome FNG Voyeur!
  • Prayers for Staples Mom as her dementia is worsening quickly.
  • Gaylord and his M are both in Grad School. M is dealing with Anxiety.  Prayers as she works through it.
  • Praise for Barney’s interview. It went very well and was able to connect with one of the interviewers on a personal level. Should hear back today on the interview.

 

As usual, its an honor to lead you.  See you back out there!

 

TYPO+

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BOGO @ Defiant

Pre-Party: YHC led Staples, Typo+ and TVG in a Pull-up + Dwarf Kick Apocalypse. Brutally fun.

11 PAX in attendance for the THANG (Double digits for Defiant!): Creeper, Staples, TVGuide, Numbtucks, Barney Fievel, PlayBoy, Centerfold, Altidore, Typo +, HushPuppy & 3rd Degree (Q) got after it.

Warm-up/Disclaimer/BattlePlan:

  • ShowMe Lap to the Back Lot, Circle up!
  • SSH IC x 5
  • SJ IC x 5
  • GoofBalls IC x 5
  • Tempo Merkins IC x 5
  • Tempo Squats IC x 5

Explained the concept for today: Tabata

Thang:

Explain Tabata (20 seconds maximal effort of whatever is called, followed by 10 seconds rest) Outline: ~75-80% Sprint, rest, Exercise, rest, back to Sprinting toward the original side, etc. Rinse and Repeat X 4 Songs (8 rounds total per 4 minute song)=16 GRUELING minutes. NumbTucks nearly lost it…

We did: SSH, Merkins, Imperial Walkers, Squats, GB, Seal Jacks, IronMikes, American Hammers, LBCs to Tabata Songs Playlist played through phone speaker carried back and forth with Q.

Playlist: Smells like Teen Spirit, The Kids Aren’t Alright,  M.G.M.T., Counting Stars (16 minutes total of Tabata)

Thang 2: DDoD: Discounted Deck of Death:

Everyone picked up a coupon from Staples’ truck, AKA Deer’s Bane, then circled up in the parking lot. We played Deck of Death with deck of cards, but add the coupons, so it’s discounted…

Going in a circle, each PAX draws a card from the deck that corresponds to an exercise and number of reps.

Spades = OHP with Coupon

Clubs = blockees (coupon burpees)

Hearts = Curls for Typo

Diamonds = Squats with coupon

Aces=11, Face cards=10 and Jokers are 20 of drawer’s choice (can mix and match)

we played 2 full rounds with occasional sales and BOGO (double down) called out by YHC

everyone saw me shuffle but since the first 3-4 cards were blockees, everyone thought I was Mel Gibson from Maverick

Lastly, partners walked the lot while everyone left behind did plank variations. P1 farmer-carried 2 coupons while P2 cheered on and took over if needed. When the end of the lot was reached, flapjack who is carrying and head back. Everyone carried their own load and did great!

Minutes of Mary:

AHs

Flutter Kix

Floating Starfish x 10 (each side half), we don’t do these enough because they were hard!

CoT/Numbers/Names

What we Learned:

  • Centerfold is headed back to Branson, MO but did a great job and is welcomed back anytime!
  • Double digits at our newest and hardest AO to post to is great! Strong showing gentlemen! Let’s keep it up.
  • Thanks for pursuing me and pacing me and sharpening me. I need you guys…
  • YHC shared that tomorrow is his 14th Wedding Anniversary and it is all of Grace. God has been so kind. And what helps me to treasure this time and seek to make the most of my relationship with my wife is realizing it is a temporary gift. I will face God one day and give account for every word, thought and action…I pray we love our families with the realization in mind. Let’s serve today in light of this.

BullHorn:

  • Memorial Day CSAUP including preparty Murph set for 5/27/19. Brentwood YMCA, Murph Preparty 5-6, Hero of the Day Workout 6-7, then Ruck Post-party.
  • RagDoll did a great job planning and leading our first ever F3Dads local event yesterday, May 19th, Sunday afternoon. It was an initially soggy Free event with kid-friendly 45 minute workout with fellowship time afterwards. F3Nolensville has a strong snack game and folks hung out for a longtime!
  • 2ndF opportunity Saturday for a brisket-fest. Check out Slack. 
  • NumbTucks will also be reading and leading a 3rdF discussion June 29th after the Forge on the Dude’s Guide to Manhood. You can check it out and buy it HERE

Stay on the Path…3D-out!

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Zachary D. Tellier (Hero WOD)

Pre-Party: 3rd Degree Led
 Pull-Up & Dwarf Kick Apocalypse Typo+, Staples, & 3rd Degree started at 10 and went down to 1. NumbTucks came on  but after attempting one pull-up decided not to do anymore because of 3rd degree’s workout on Saturday

7 PAX in attendance for the main event: Typo+, Wolverine, 3rd Degree, Hush Puppy, Staples, Swinger, NumbTucks (QIC)

Warm-up/Disclaimer:

  • Warm Up Lap
  • Tempo Squats IC x 10
  • Stretch OYO

    Thang:
    10 Burpees10 Burpees
    25 Merkins

    10 Burpees
    25 Merkins
    50 Lunges

    10 Burpees
    25 Merkins
    50 Lunges
    100 WWIIs

    10 Burpees
    25 Merkins
    50 Lunges
    100 WWIIs
    150 Squats

    This workout was in honor of Sgt. Zachary D. Tellier who died September 29, 2007 in Afghanistan helping rescue several soldiers from a burning vehicle and returning fire.

    CoT/Numbers/Names

    What We Learned:

    • This workout was in honor of Sgt. Zachary D. Tellier who died September 29, 2007 in Afghanistan helping rescue several soldiers from a burning vehicle and returning fire.
    • This week we started off thinking about sacrifice. Shared verse from Matthew about taking up your cross and following Christ. To live for Christ means to die to yourself daily.
    • May 25th 6pm(ish) we will have a get-together and eat some brisket. Location and details coming soon.
    • Pray for HushPuppy & Wolverine who have tests this week, pray for 3rd Degree for wisdom concerning job stuff.

    Post-Party: 3rd Degree Led
    NumbTucks & 3rd Degree did 10 Merkin Yoga variation thing, call 3rd Degree for the name.

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Foundational VQ @ DEFIANT

GayLord Focker led the charge at Defiant today for the first time.

Pre-Party: YHC led NumbTucks & Staples in a Gauntlet Aftermath Flashback of burpees on the minute (actual 60 seconds). Creeper got 5 rounds. 10 rounds total, 10 x 10.

After a brief discussion in continuation of a Slack discourse re: nipple-chafing, we got to work…

robert de niro GIF

8 PAX in attendance for the Main Event: NumbTucks, Stats, Creeper, Barney Fievel, 3rd Degree (YHC), HushPuppy, Staples & Gaylord Focker (VQ)

Warm-up/Disclaimer/Review of Core Principles:

  • ShowMe Lap
  • SSH x 20 IC
  • LBAC x 20 IC
  • LBAC IR x 20 IC
  • MERKINS x 15 OYO
  • Good Mornings OYO

Core Principles:

F3 Workouts:
  • Are free of charge
  • Are open to all men
  • Are held outdoors, rain or shine, heat or cold
  • Are led by men who participate in the workout in a rotating fashion, with no training or certification necessary
  • End with a Circle of Trust

Mosey to back of school and while running, Q spotted a Cataquack near Pink Pkwy and called out quietly as to not attract the attn. of said monster: DUCKWALKS

Welcome to the Super Mario Kart Super Circuit!
mario kart GIF
Mario and Luigi decided to have some Brotherly competition
4 obstacles
Banana Canyon – Burbees
Red Shell Beach – LBCs
Enter Bowser’s Land – Iron Mike’s
Exit Bowser’s Land – Iron mikes
MoT
Curves – bear crawls
Straights – scuttlebugs (Legs-first Crab Walk)
2 laps
1st – 5 reps each obstacle
2nd – 10 reps and change straights to lunge walks
Team Mario wins!!!

mario kart GIF

Thang.2:

Lava island
Alternate Al Gores and 5 pull ups when the lava strikes to get across the island x 3
Duck walk off the island

Mosey back to lot for:

A few minutes of Mary:

  • Freddie Mercuries x 20 IC
  • FLUTTER (not to be confused with scissor) Kix x 25 IC

Numbers/Names/CoT

What we Learned:

  • GayLord kept his goal of wanting to Q before he and his wife started Grad school (class is today!) Great job bud.
  • Keep GayLord’s mom and their family’s suffering in your Thoughts and Prayers with her deteriorating memory and forced retirement
  • Barney’s coworker Sue with husband recently Dx with Colon Cancer
  • GLF encouraged us with the following: “The Lord himself goes before you and will be with you; he will never leave you nor forsake you. Do not be afraid; do not be discouraged.”
    ‭‭Deuteronomy‬ ‭31:8‬ ‭NIV‬‬

Post Party: YHC led a few brave adventurers in a new move: Dwarfkins…Dwarf-kick, then a Merkin, then kick to the other side and Merkin = 1. We did 10.

the lord of the rings dwarf GIF

BullHorn:

  • The Gauntlet was everything we hoped for. Shirt purchasing rights for participants pending. Stay Tuned.
  • RagDoll is planning our first ever F3Dads local event for May 19th, Sunday afternoon. Free event with kid-friendly 45 minute workout with fellowship time afterwards. Message RagDoll for more info.
  • Memorial Day CSAUP including preparty Murph set for 5/27/19. Brentwood YMCA, Preparty, Hero of the Day Workout 6-7, then Ruck Post-party.
  • Make sure to sign up for Q slots for F3 Nolensville’s 4 AOs on F3nashville.com under Q Sign up (created a link in this sentence) or I will gladly take them all!

Stay on the Path…3D-out!

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The Heart of DEFIANT

Pre-Party: YHC led Typo+ in a 5 Pull-up, 7 Merkin and 9 Iron Mikes (each side = 1) on the minute x 10 rounds routine. Warmed up!

black and white heart GIF

5 PAX in attendance: Typo+, NumbTucks, Altidore, Old Hickory, & 3rd Degree (QiC)

Warm-up/Disclaimer:

  • ShowMe Lap
  • SSH IC x 25
  • IW IC x 15
  • Inchworm stretch Merkins OYO x 8
  • WMH
  • GM

Thang.1:

Mosey to back of school and while running a lap around the “heart” YHC explained the concept for today: split into 2 groups (one with 3) and while P1 does AMRAP of the called exercise, P2/P3 run a lap around the heart. But you have to enter and exit the Heart from the same side.

We did:

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

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

black and white heart GIF

Thang.2:

Now that the calisthenics portion is complete, let’s sprint!

We sprinted from one end of the heart to the other through the middle with various MOT: AYG Sprint with mosey around the border back to start with speedbump of 20 APD with feet on a ball, Round 2: same as before but speedbump was 20 derkins with feet on ball, Round 3: 10 Merkins then AYG Sprint, Round 4: Karaoke while facing school to midway through heart then turn and AYG to other end. Round 5: Same as 4 but to the other side. Round 6: Bear Crawl to midpoint then AYG, Round 7: Crawl Bear then AYG

Finished off the PAX with a brief review of HEART with 5 reps of each exercise in the acronym.

valentines day heart GIF by Geek & Sundry

Mosey back to center of the heart for:

CoT/Numbers/Names

What we Learned:

  • LMP Brass knuckling Numbtucks’ forearm Saturday may have helped…
  • Altidore has grit…stayed after it all morning.
  • YHC shared from a couple inspirational sources recently…SpiderMan may get knocked down, but he always gets back up.
  • More importantly, Jesus encouraged his fearful disciples by saying, “Take Heart, don’t fear…”
  • This Saturday, you might feel at the end of your endurance or strength, you might get knocked down physically, mentally or emotionally, but GET BACK UP! Take Heart…Enter the GAUNTLET and be reforged into something greater.

BullHorn:

  • The Gauntlet is coming this Saturday, 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 and EPIC MumbleChatter…Are you in?
  • Memorial Day CSAUP including preparty Murph set for 5/27/19. Brentwood YMCA, Preparty, Hero of the Day Workout 6-7, then Ruck Post-party.
  • RagDoll is planning our first ever F3Dads local event for May 19th, Sunday afternoon. Free event with kid-friendly 45 minute workout with fellowship time afterwards. Message RagDoll for more info..
  • Make sure to sign up for Q slots for F3 Nolensville’s 4 AOs on F3nashville.com under Q Sign up (created a link in this sentence) or I will gladly take them all!

Stay on the Path…3D-out!

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DEFIANT Murph

Conditions: About 45 degrees. Crisp and clear. Insomnia for Kermit and YHC led to early posting and ready for battle mindsets. Perfect for this morning’s routine. We are continuing to prepare for The GAUNTLET and Memorial Day CSAUPs.

Pre-Party: YHC led Kermit & Creeper in a Bearway to Heaven. Great job HIMs who are breaking PRs in the process!

7 PAX in attendance: Kermit (Prevac), Wolverine, Nacho, Creeper, Typo+, PlayBoy, & 3rd Degree (Q) got after it.

Warm-up/BattlePlan:

  • ShowMe Lap
  • SSH IC x 5
  • SJ IC x 5
  • IW IC x 5

Explained the concept for today: straight or modified Murph. Great standard to measure fitness over time as it is done for best time. Lets Get it!

Thang:

Image result for murph

A few minutes of Mary:

  • Flutters x 15 IC
  • One-legged APD x 5 IC each side
  • Tempo Supermen IC x 10
  • BirdDogs IC x 10 (each side 1)

CoT/Numbers/Names

What we Learned:

  • Today’s workout is a CrossFit routine in honor of Lt. Mike Murphy (Commanding officer of Marcus Luttrell of Lone Survivor). He was a true HIM who led and served others to the sacrifice of himself.
  • Nacho & Wolverine love superheros and debating which is best and who likes whom…perfect fit for F3Nolensville.
  • PlayBoy is clairvoyant and knew he was about to get called out and posted this morning in response…
  • The MEDIC was needed all the way around the school, but needed it’s own medic, and my phone’s speaker is a poor substitute.
  • YHC shared from an excellent sermon from church heard yesterday that if you are a Christian you should live without fear. Jesus’ first words after the resurrection recorded are to two women running back to the disciples to report what the angel told them at the empty tomb and He tells them “Greetings! Do not be afraid” What a gracious response from the risen savior, knowing their hearts and speaking to them personally…don’t fear. Live as men of courage. If you want more info, to discuss or debate, hit me up and let’s get some coffee or happy-hour to discuss further…

Post Party: Creeper picked his number #17, so we both did 17 HRCs.

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…
  • Memorial Day CSAUP including preparty Murph set for 5/27/19. Brentwood YMCA, Preparty, Hero of the Day Workout 6-7, then Ruck Post-party.
  • RagDoll is planning F3Dads local event for May 19th and F3Franklin is hosting one this upcoming SUNDAY April 28th as well. Sunday afternoons. Free event with kid-friendly 45 minute workout with snacks and drinks afterward. Message 3D and RagDoll for more info..
  • Very excited to have had 2 V(co)Qs last week with Sterno/Scrooge Thursday and YHC/Staples  Saturday. Way to lead men! That’s what F3 is all about…
  • Make sure to sign up for Q slots for F3 Nolensville’s 4 AOs on F3nashville.com under Q Sign up (created a link in this sentence) or I will gladly take them all!
  • Has it been a while since you posted? (MuRSA, Pocahontas, Sprinkles, Cooter, AuntBea, Aby, A-Bomb, MallCop, Bernie, SnowBall, Jinxy Cat, HotNReady, Gilligan, Quickie, Lovie, BeerGoggles, VonTrapp, Udder, NedRyerson) NOW IS THE PERFECT TIME to get back in this. Catch up on what you missed in backblasts HERE 

Stay on the Path…3D-out!

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GANUTLET themed Defiant Workout

GLOOM FACTOR: cold and gloomy

 

Three PAX went and PP’d on the Playground: 3rd Degree, Nimbus1500, Old Hickory. 6x WWIs, 7 x Jump Squats, 8 x Underdoggies for 9 rounds

 

PAX in Attendance: 3rd Degree, Old Hickory, Nimbus1500, Wolverine, Nacho Libre, Hush Puppy (yes, a sub-40 deg post!!), Ragdoll, Typo+ (QIC)

 

MumbleChatter: high for 8 PAX

 

Warm-Up Mosey, Disclaimers

 

Warm-Ups:

12x SSH IC

12x Seal Jacks IC

12x LBAC IC

12x rLBAC IC

Stretch OYO

 

Today we do a GAUNTLET themed workout in preparation for Nolensville’s first CSAUP on Saturday, May 4th (may the fourth be with you).  We did below as prescribed.  Was going to repeat G,A,U,N,L,E, but only repeated G,A,U due to time constraints.  Moseyed to PainGround after “A” to complete remainder of exercises.

 

G – Gas Pump x 40 [Start in the LBC position and straighten your legs to the Dolly position and then back to the LBC position.]

A – Air Drama x 40 [bodyweight squat with a calf raise at the end of standing up]

U – Underdoggy x 20 [supine pull-up hanging below a swing] – careful of the H2O

N – Nolan Ryan x10 each side [Start in a side plank position with your ungrounded arm extended. Complete a punching motion as if someone, namely Robin Ventura, were under your other arm]

T – The Bruce Merkin x20 [start in regular Merkin Pose with one leg crossed over the other at the ankle. When you come back up on the Merkin switch legs.]

L – Lt Danger x 20 [Lt. Dans plus a merkin. The sequence goes lunge-lunge-squat-merkin] – several PAX lost count on the complexity of the movements.

E – Escalator – 10 Burpees, 20 Tuck Jumps, 30 Merkins, 40 squats, 50 lunge walks (1 per leg). Short lap to end of sidewalk between reps.

T – THUNDERSTRUCK! – done to Thunderstruck by AC/DC.  [complete 1 Burpee for every “thunder!” that is heard in the song. Plank during the rest of the song]

 

And that, my friends, spells GAUNTLET.

 

Mosey back to parking lot to finish up.  Q was going to end 4 minutes early, but who wants that?  Hushpuppy sure don’t!  Mary requested and led by HushPuppy:

Flutter Kicks

LBCs

Am I forgetting something?

 

Count-o-rama, CoT, Announcements

 

  • Wolverine’s 7 yr old neighbor was hit by a car over the weekend.
  • SoccerMom
  • Third Thursday Lunch – details to come via Slack
  • when do we get a HushPuppy Q?

 

 

Post-Party: Sunrise Sampler with 3rd Degree, Ragdoll, Typo+, and Old Hickory (closing out his morning trifecta!). 10 Clerkins and 10 Floating Starfish

 

 

As always, humbled to lead such a great group of guys.

 

Remember, be kind this week.  You never know what someone else is dealing with.  Be kind and patient.  Be the type of friend you want others to be to you.

 

 

TYPO+

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6 for Defiant where the Q was the 6

Gloom Factor: Cold and Gloomy (I’m about tired of the cold…it can go away)

Pre-Party: Barney Feivel, NimbusXXX, NumbTucks doing some bear square dance movement thingy.

 

PAX: NumbTucks, Wolverine,  Nacho Libre, Barney Feivel, Nimbus(Insert Number Here); Typo+ (QIC)

 

Mosey, Warm-Ups, Disclaimer Forgotten (Oops)

 

Warm-Ups:

12x LBAC IC

12x rLBAC IC

6x Merkins IC

12x Low-N-Slow Squats IC

 

Run to Black Beauty and grab yourself a Coupon.  Partner up.

 

THING 1

Line Up across from your partner halfway-ish across the parking lot.

 

20x Overhead Shoulder Press

Bear Crawl to Partner’s Coupon

20x Squat Jumps

Crawl Bear Back to your Coupon

20x American Hammers (each side 1/2)

 

40x Curls

Bear Crawl There

40x Lunges (Each leg is 1)

Crawl Bear Back

20x WW1

 

60x Curls (Q forgot to make a change when planning his Q, so extra Curls it is!)

Bear Crawl There

60x Squats

Crawl Bear Back

20x WWII

 

Indian Run the long way to playground…very interesting with only 6 PAX.

 

THING 2

Find a bar and get ready.

8x Burp-Ups (Burpee Pull-Ups)

Run to far fence and back.

7x Burp-Ups

Run to far fence and back.

Rinse and Repeat all the way down to 1 Burp-Up.

 

Mary:

PAX Choice Makes for a fun time

15x Slutter-Kicks (Typo+)

20x Hello Dolly’s (NumbTucks)

10x Side Plank Hip Raises (10 each side) (Nimbus)

Xx something something (I forgot…my bad Barney; by this time my brain was lacking oxygen)

20x Flutter Kicks (Nacho Libre)

Xx something something (my bad Wolverine, brain not working)

 

Mosey back to start.

 

CoT

Count-o-rama, Name-o-rama, Encouragement.

 

Post-Party:  more of the bear square dance movement thingy.  Barney, Nimbus, NumbTucks, Typo+

 

I keep a list above my work desk as a reminder.  Compared Satan’s Voice with God’s voice.  If you want to hear God’s voice more clearly, read the Bible.  It’s a great thing.

God’s Voice                        Satan’s Voice

Stills You                              Rushes You

Leads You                            Pushes You

Reassures You                   Frightens You

Enlightens You                   Confuses You

Encourages You                Discourages You

Comforts You                     Worries You

Calms You                           Obsesses You

Convicts You                       Condemns You

 

3rd-F Event:

Tuesday, April 2 : Testimonies and God’s Work: at Typo+’s house.  8pm  Details to come on Slack.  Firepit it is!

 

Very Humbled to lead such a great group of guys today.  All of you schooled me and I was the 6 most of the time, if not the whole time.

 

Typo+