It was the perfect day to Launch Nolensville’s newest AO, Defiant, with a Bakers Dozen.
PAX: Inspector Gadget, TV Guide, 3rd Degree, Barney Feivel, Old Hickory, Creeper, Stats, NumbTucks, Gilligan, Altidore, Wolverine (FNG), Nacho Libre (FNG), Typo+ (QIC). [Tebow coming in hot with Coffeteria!]
Pre-Party of 1: 3rd Degree
Warmups, Intros, Disclaimers
12x SSH IC
12x LBAC IC
12x rLBAC IC
Mosey to the Things…
Time to get Defiant…
THING 1: Parking Spot Burpees
Divided into two groups to keep things moving along, each group working on a different row of parking spots.
Start with a Burpee at the end of a spot, then run and touch the curb. Politician to the next spot and repeat all the way down. Mode of transportation back: 10x Lunge, Lunge, BroadJump, then mosey the rest of the way.
Rinse and Repeat; Mode of Transportation: DuckWalk.
WWI while waiting on the 6.
Mosey…
THING 2: a Nolensville Favorite
begin at starting line, Bear Crawl to Big Cement Balls. Trying to think of something Witty to add here……aw nuts.
Mosey to playground, or as 3rd Degree likes to call it, the PainGround…
THING 3: 11’s
Pulling out an old 3rd Degree Workout…
Do two exercises, reps always totaling 11 [10 of A, 1 of B; 9 of A, 2 of B…].
A: Swing Knee-Ins; B: Pull-Ups; Mode of Transportation: Lunge
Mary: PAX Choice
Freddy Mercury x20
Flutter Kicks x20
American Hammers x20
Mosey back to Shovel Flag…
COT, Count-o-rama, Name-o-rama
13 lucky PAX endured the initial Defiant Beatdown. Welcome to our two newest F3 Nolensville HIMs: Wolverine and Nacho Libre! Bring all your high school buddies to workout with us old Fuddy-Duddies and we’ll show them what a workout really is!
Post-Party: 9 Yurpees (several PAX partook)
Thoughts & Requests:
*prayers for Gaylord Focker as his family deals with the rapid decline of his Mother’s health
*thoughts and prayers for Soccer Mom in Uganda
As always, I am proud and humbled to lead such an amazing group of HIMs.
ENCOURAGEMENT: We named this AO DEFIANT for a reason: to deny our natural tendency to remain at rest and to get better for ourselves, our families, and our community.
TYPO+