Category: Nolensville

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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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Nolensville’s 1st CSAUP: The Gauntlet!

 

F3 Nolensville was started April 2018 with our first AO, Broken Wheel. One year later, we’ve grown to a total of 4 AOs and have welcomed dozens of new PAX. We continue to grow and sharpen each other in Fitness, Fellowship, and Faith.

Today, we take our next step and launch our first CSAUP. This challenge consists of 5, 15-minute AOs spread out across an 8 mile course designed by YHC. Ready for a little Tour de Nolensville? LET’S ENTER THE GAUNTLET!!!

Conditions: A warm morning in the country. Rain in the forecast, but it held off for us. We started at 5am sharp by bowing our heads and inviting the Holy Spirit into our midst.

28 PAX threw down, including: Barney Fievel (YHC), Sterno, 3rd Degree, Nimbus 1500, Tebow, Playboy, Hustler (FNG), BoyBand, Ebola, BigBang, Torch, Pope, BloodClot, Hot ‘N Ready, Creeper, Mr. Opus, Kermit, Staples, TV Guide, Inspector Gadget, Little Miss Piggy, Mickey Mouse, Altidore, Cheese Whiz, Stats, Show Me, Gaylord Focker, and Old Hickory.

AO #1: The Forge

Led by Barney Fievel (YHC)

PAX moseyed to the football and numbered off into 1s and 2s. Each group went to opposite goal lines (AKA “zero yard line”) and performed the following routine:

Typewriter-style bear crawl/crawl bear-heavy workout. PAX perform 5 merkins, bear crawl across the football field. Perform 5 jump squats before side crawling 10 yards and crawl bearing back to the original side of the field. Repeat until 15 minutes are up. How far did you get?!

AO #2: Defiant

Led by Sterno

This guy always brings the heat. Today was no exception.

10 burpees on the minute for 4 minutes just to get your mind right.

Line up and perform the following exercises after bear crawling forward about 15 yards. Crawl bear back to start before transitioning to next exercise.

Exercises:

      1. Merkins x 10, rinse and repeat
      2. Carolina Dry Docks x 10, rinse and repeat
      3. Werkins x 10, rinse and repeat
      4. Diamond Merkins x 10, rinse and repeat
      5. Hand-release Merkins x 10, rinse and repeat

AO #3: Broken Wheel

Led by 3rd Degree

Start the Broken Wheel portion of the morning’s festivities with an all PAX Bear Crawl and Crawl Bear the Mill Creek Bridge. Classic.

Mosey to the lot.

At the lot, with the time left, partner up for some Coupon work. TClaps to Kermit for obtaining and marking the new cinder-block coupons! F3 Nolensville baby!

P1 and P2 perform the following routine:

      1. P1 AMRAP Blockees while P2 BooBoo Bear Crawls to light 1 then switches legs and Boo Boo crawls back to P1, then flap jack. Coupon-less PAX complete the BooBoo bearcrawl there and back, then AMRAP burpees.
      2. All Pax Broken Wheel Mosey to the 2nd light with 15 rep single leg hops then 3 HRCs, then swap single leg until back to start

COT: supplied Gatorades were passed around while 3D exhorted the PAX about the strength that’s evident when we are broken. Suffering and adversity provide an opportunity for the strength inside to become evident when outwardly broken, which can also encourage onlookers. No matter your personal obstacle, Adapting and overcoming IS possible.

Illustration: 3D recently saw character and strength of will in some running partners. They ran arm in arm, not due to affection, but one was blind. They didn’t sit on the sidelines complaining about their “disability” but instead worked hard and got after it despite their circumstances. The other runner showed strength in character to serve their friend by pacing themselves off their partner and providing guidance.

AO #4: The Pound

Led by Tebow

After some debate with the groundskeeper over who the park really belonged to, Tebow reset 10 cones and PAX partnered up for a burpee heavy routine.

One partner planks while the other partner performs 6 burpees, jumping over the planking partner after each burpee. Switch, then advance to the next cone and repeat. 10 cones/rounds total means each PAX got 60 burpees in.

AO #5: The Forge (Final Round)

Led by Nimbus 1500

Bear Brawl Suicides. PAX partner up on the goal line/zero yard line. One partner bear crawls forward to the 10 yard line, while their partner places hands on their shoulders and provides resistance. Once 10 yard line is reached, switch and bear crawl back to goal line. Repeat going up by 10 yards each round. Routine ends on the 50-yard line.

CoT

-BF-

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The Girls at 413

Beautiful morning at The Stronghold this am with the HIM of F3 Nashville and the HIM in training of 413 Strong.  There was a bit of sadness hanging in the air as we found out that since our last post 4 of the 413ers had made the easy decision and left the program.  That’s how life goes sometimes.

Temp: 68
Gloom Factor: Nil
PAX:

Play Station, Khakis, Black Widow, Sir Topham Hat, D’Mish, Hot Route, Danosaur,  CAPSLOCK, Reveille, Paw Patrol, Legally Blonde, Red Skull, Mitch, Jersey Money, Big Cat (F3 Chapel Hill), Dubs, Toga, Shaq, Lil Jon, Baby, Bagger Vance

QIC: BV

Grab some Coupons and return to the circle for Disclaimer.  Oops, someone wasn’t listening…Burpees while we wait.

Mosey to the STEM Building lot with Coupons passing them between partners who held them in various positions…Regular, Hallelujah, Middle School Prom.

Fall out for WOR:

SSH x 13 IC, WMH, x 13 IC, IW x 13 IC, HB x 13 IC

Thang:

EVOLUTION I

To the rails for Fran

21, 15, 9 Pull Ups (Rows) and Thrusters.

Had to sub out for Merkins not Rows R1 due to poor recon from the Q.  Good news is we found some other railing options by the cafeteria where we continued R2& R3.

One girl, Fran, down and two more to go…

EVOLUTION II

Barbara 5 Rounds

20 Pull Ups (Rows)

30 Merkins

40 LBCs

50 Squats

Rest 3 Minutes…except we ran and planked for the 6 for our rest.

All in, good mosey back to StartEx for our third and final sweetheart of the day…

Mary –

Flutter Kix x 13 IC

4 Merkins

Ola Binary x 13 IC

4 Merkins

FKix x 13 IC

4 Merkins

Ola Binary x 13 IC

4 Merkins

Hold Plank final :30

TIME

NMM: Well done this AM men.  Shaq, that one was for you…Red Skull I am sorry for NOTHING.

Today marks a rap on our Third class or is it Fourth with 413? Regardless, it was a lot of fun.  Praying for each of you to go do great things and live out the role only YOU can play in God’s Larger Story.

BH:

The Buffalo stampedes tomorrow at Shelby Park Community Center 0530.

The Gauntlet on Saturday 0500 Nolensville HS.

Memorial Day “Embrace the Suck” CSAUP is only 25 Days away.  Get ready for the Mayhem…

0500 Murph

0600 HERO WOD

0700 5 Mile Speed Ruck

YHC,

Bagger Vance

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Gauntlet Buy-In with BlackJack

‘Twas a beautiful morn’ in Nolensville for 19 PAX to come play some BlackJack in preparation for The Gauntlet.

PP in the Park: 8 strong to PP in the park.  Bear-Crawl, Crawl Bear the “Bridge and a Smidge”.  Plus NumbTucks got in an early morning Ruck.

PAX: Stats, NimbusXX, Kermit, Mickey Mouse, Tebow, TV Guide, 3rd Degree, Creeper, CropDust (FNG), NumbTucks, Staples, Mr Opus, Peaches, ShowMe, Inspector Gadget, BeerGoggles, Mufasa, RoadRash, Typo+ (QIC).

Mosey, Disclaimer

Warmups:

SSH x10 IC

LBAC x10 IC

rLBAC x10 IC

 

**50 Squat Buy-In in order to play BlackJack.  OYO.

 

Q told the PAX that we’re in for more Gauntlet training, so we’re going to mix in plenty of Cardio today.  Q explained the workout, moseyed to the Track and the PAX got busy.

With BlackJack, we do two exercises with total reps equal to 21.  20 reps at station one.  Run to station two on the opposite site of the track.  1 rep at station 2.  Run the rest of the track back to Station 1.  19 reps, run, 2 reps, run.  round complete.

Station 1: Burpees

Station 2: WarHammers

 

PAX did an AWESOME job and gave it their all!  Most made it down to 14/7 and I am proud to have led them.

Q called it at the end of 14/7 lap and did some Mary to the 6.  Mosey back to parking lot.

 

Count-o-rama, Name-o-rama, COT

19 strong today prepping for Gauntlet.  YES, YOU CAN DO GAUNTLET.  NO EXC– USES.

Q reminded everyone, as he likes to do,  that you never know what someone is going through.  Be kind, loving, and a good friend.  Prayed as close.

 

**Welcome FNG Crop-Dust!

https://gph.is/2pLBo1d

 

Several did a Post-Party and lots did Coffeteria.

 

Q always enjoys leading this amazing group of HIMs.  You push me to be stronger, not just in the workouts, but in life.

 

TYPO+

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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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Gauntlet schmauntlet @ The Forge

Related image

Time to get ready for some gauntlet action next weekend. Nothing like some running and getting REAL close with your bros to get a man prepared!

A wonderful morning- no more gloom and a gentle breeze, 50 deg and warming

19 PAX. Fell one short of Numbtucks’ challenge but still a great showing.  Co-QiC Little Miss Piggy and Cheezwhiz, Mickey Mouse, Show Me, Numbtucks, Nimbus 1500230349587, Tebow, 3rd deg, Old Hickory, Stats, Staples, Hush Puppy, Mufasa, TV Guide, Typo +, Kermit, Mr. Opus, Creeper, Sterno

Preparty:  led by the one and only KERMIT!   a nice opening run to the Elementary school and back — about 2.5 miles

Disclaimer then warm up:  BAC-IC, toy soldiers, WillieMaysHays

The Gauntlet touts a challenging 8 mile course, and seeing that it is next weekend…we decided the group needed a little cardio booster today — let’s get some more running in.

RUN: x 1 mile –everyone seemed to still be feeling pretty good, even the prepartiers

Thang 1:  GUNS-N-ROWSES !!!
LMP still isn’t sure why CheezWhiz insisted that we not run into the nearby neighborhood to do this thang .  Weird.   But it did seem that the  people driving by were all staring at this bunch of manly-men rising to the challenge and engorging their…backs and biceps!
Attitude adjustment x 10 burpees.
Partner UP–PAX1 stands straddling PAX2 laying on ground.  PAX1 does a low row using PAX2 as weight, then PAX2 does a hanging bicep curl on PAX1’s arms. Apocalypse style counting down from 10 to 5, then switched positions and repeat.   Man the mumble chatter was classic Nolensville on this one.

Image result for ace and garyRelated image

Run: x .75 mile  end at playground

Thang 2:    10x 10
grab a ledge and we have 10 reps each of Copenhagens, Merkins, and Squats on the minute x 10 minutes — to spice it up we threw a few rounds of different type of merkins.

Run:  x.91 miles  through neighborhood and back to vehicles   = total of 2.66 miles  + preparty .   I think I heard a final total including PP to be 5.3 miles.  Great work.

Plank and wait for the six.

Mary:  Grab a small coupon.  Circle up.
Split leg WWI with twist x 10 to each leg ,  American Hammers IC  x 25 ,  single coupon Merkin with pull though x 10.

COT: Count and Name-o-rama.  Prayer.
Announcements- Gauntlet next Sat. at 5am !   Be there (if you can)
Prayer-SoccerMom, LMP’s mother-in-law with breast cancer (mastectomy soon), Spicoli’s getting his scan results to check for cancer return, Barney running marathon, Mufasa job situation (praise and prayer) …sorry if I missed one — just message me and i’ll add it here.
Praise-HushPuppy’s nephew with leukemia found out it is a more treatable type but keep praying b/c he is undergoing treatment

Coffeeteria served — and Numbtucks was served by LMP as well 🙂

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Intervals, Hill Crawls and Dwarf Kickin?

Good showing despite the late preds game last night!  16 PAX set out to complete my first non-themed workout.  Sorry, no story…

QIC: NimbusXXXX
PAX: Mickey, Stats, MicDrop, NumbTucks, Creeper, 3rdDegree, Tebow, WMD, ShowMe, Kermit, Mufasa, Barney, Little Miss Piggy, Hushpuppy & Staples
TEMP: Awesome

Warm Up: 30 SSH + Some stretching

THANG 1:

Interval Training w/some new moves

    • Side Gorlillas 30 Sec.
    • Sit Thrus 30 Sec.
    • Switches 30 Sec.
    • Stationary Gorillas 30 Sec.
    • 5 Step Bear Crawl to 5 Step Crawl Bear 30 Sec.
    • Vertical Jumps
      • X2 then 60 Second Rest
    • The Square Sequence 1:30 (Not sure how to describe the hoppy, stationary bear thing we did, I guess you had to be there.  Couple sit thrus then advance in a square pattern doing the hoppy thing & sit thrus at every corner)

Mosy to the Broken Wheel starting line

THANG 2:

Broken Wheel, alternating legs after 15 hops with 10 CDD in between.  Advance to the hill (Or the rockies for those veterans of the Oregon Trail I & II)

THANG 3:

Zig Zag Crawl Bear up the hill and Bear Crawl, advancing to the mud or 10 cycles, which ever came first.

Mosy to the Bleachers 

MARY:

    • 25x Toe Gripping Hanging Sit ups off the Bleachers (Insurance Required)
    • 25x Hanging leg lifts

Mosy to the shelter

    • 20x Plank Hip Dips (Each Side)
    • 25x Kick Thrus (Each Side is a Half) – Pending name change…probably something about kicking a dwarf according to the MC.  Maybe we should say elf though, incase we have a dwarf visit? 
    • 25x Push Planks
    • Last two minutes of Isolation Hillbillies to round it out.

MOLESKINE:
I’d highly encourage anyone who hasn’t joined the “Become your most Masculine self” Devotional to do so.  Select this link on your phone and it’ll take you to the YouVersion Bible app and give you the option to join the group.

If you weren’t able to make coffiteria, we learned a lot about kermit’s son Frodo & 3rd Degrees anxiety about using Irish Castle bathrooms after shepherds pie…I’ll leave it there…too much:)

BULLHORN:
• The Gauntlet is May 4th, do it

 

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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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Staples VQ @ TheForge 4/20/19

7 PAX PREPartied for GAUNTLET: 3rd Degree, Staples, Sterno (QiC), Altidore, Stats, Typo+ & Nimbus.

Mosey around school for all sorts of madness. Trump Burpees, Farmer Carries, Barishnakov squats, Underdoggies, Merkins, Burpees, UpsideDown Kingdom Runs…work was done, fun was had and attitudes were adjusted. 45 min. flies!

6 o’clock is upon us, let’s go!

10 PAX in attendance: Wolverine, Nimbus 1500, Stats, Sterno, Ragoll, LittleMissPiggy, Altidore, Typo+, Staples (VcoQ), & 3D(YHC, coQiC)

Warm-up/Disclaimer (Staples on Q):

  • Jog around parking lot x 1 (then circle up)
  • SSH IC
  • Tempo Merkins IC x 10
  • GM OYO

To the Field!!!
Partner up. Grab a tennis ball from Staples Vacation Bible School knapsack and get on the line. P1 throws the ball across the field and P2 goes and gets it with called MoT while P1 AMRAPs the exercise called. When P2 reaches the ball, mosey back to endzone to meet up with P1. Then flapjack. Rounds included: Skanks and Merkin, DuckWalk and WWIs, Sprint and American Hammers, lunge-walk and squats. Maybe there was another round too…Oh well. Should have been there.

RING OF FIRE!

Pax circle around the Knights logo at the 50 and shoulder to shoulder held highPlank. One by one, pax bear crawl around the circle back to their place. Almost resembled Duck, Duck, Goose. Lots of MC about playing with Staples’ balls. Priceless. Also…Wolverine and Nimbus resemble gorillas when crawling sideways…and FAST.

Great job Staples! Then the reigns were handed off to 3D and things went a little sideways…all spontaneous ideas. Some were keepers…some were…interesting.

Bleacher Work:

Pax split into 2 groups of 5, on each end of the bleachers (where no middle hand rail would rack you) and in line crawl-bear up the stairs to the top, then mosey back to the bottom and HP/Al Gore for the 6.

Then a race of sorts where Teammates RiverDance the bottom bleacher seat while one at a time pax race to the underside and perform 10 pull-ups, then rejoin their team. Proceed through team until all have performed pull-ups. Basically a tie.

Enough of that…let’s head to the track.

BURPEE BEAST MILE (modified)

10 Burpees, run 400m, 10 Burpees x 4 with some Ab work thrown in, including 30 LBCs, 15 WWIs. Nice way to get 80 Burpees and 1 mile in, then some!

Next!

We just had to take advantage of the Hurdles on the field, so:

Hurdle Curls x 30. Then some Boxing Sequences including:

  • 4 jabs, then side-step duck under hurdle, R&R x 10.
  • 4 UpperCuts then step over hurdle R&R x 10,
  • Jab-Hook then side step behind and around to opposite side. R&R x 10.
  • High kick-Low kick then alternate stance and R&R x 10.

Finally, Line up the 10 hurdles and bear crawl through the tunnel. 3 burpee penalty for any knocking into the hurdles. If Sterno hadn’t been trying, we would have done better. 6 penalties. Oh Well, everyone did 18 penalty burpees.

Then we lined back up and crawl-beared through the tunnel. Pax didn’t know the penalty this time, and we racked up a whopping 10 penalties. Pax lined up and had to sprint 10 yds per penalty, so we sprinted 100yds.

TIME CALLED.

CoT/Numbers/Names

Sterno 9th man. Married, 2 kids, all beautiful apparently. Owns a catering business. All around good dude.

Spoke to the Pax about the freedom that comes through a right relationship with the Sky-Q. It’s what this weekend’s holiday is all about. When Jesus yelled out “It is finished”, it wasn’t a cry of defeat, or relief that suffering was ending, but a victory cry declaring that his Mission was complete, complete forgiveness is possible and available now through His finished work! Now we can live in light of that. Enjoy the holiday!

What we Learned:

  • Sterno will adjust some attitudes…
  • Thanks to LMP for Coffee!!! (Thanks Sterno and Altidore for the buds)
  • Cerveza Salute is a cool tradition, but funny that it occurs on high-school property.
  • Staples is cool under pressure…Uh, guys?! Cops are rolling up…
  • Altidore may need bail money. Hit him up on Venmo…
  • Sterno will forever rename our CSA(not)UP Guillotine, which is unfortunate, because Altidore relied on this when informing the tattoo artists what he wanted.
  • Welcome FNG “DickTat”

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…we will be getting ready over the next month with 45 minute (extended) PREParties before the Forge on Saturdays. Sterno is on this week. Lace up your sneakers for a field trip…
  • RagDoll is planning F3Dads local event for May 19th and F3Franklin is hosting one April 28th (Next Sunday, 3pm, Pinkerton Park) as well. Sunday afternoons. Free event with kid-friendly 45 minute workout with snacks and drinks afterward.
  • Very excited to have had 2 V(co)Qs with Sterno/Scrooge Thursday and 3D/Staples today. Thanks for coming out in support fellas! The mission of F3 is to reinvigorate male community leadership through the planting and serving of mens workout groups. The mission is being fulfilled!

Thanks for stepping up today Staples and all for following my spontaneous lead today,

3D-out!

Posted on

The Pound 4/18/2019 – Scrooge (Virgin Q)

Conditions: Mid 60’s

QIC: Scrooge (Virgin Q) and Sterno (Co-Q)

PAX: Old Hickory, Nimbus 1500, Stats, TV Guide, Staples, Type O+, Mufasa, Creeper, Wolverine, and Kermit.

Disclaimer:

Mosey around the parking lot for a Show Me lap but he didn’t appear so we had to keep moving without his world class mumble chatter. Scrooge takes the lead and issues a sneaky beat down of epic proportions.

Warmorama:

SSH x 10 (IC)
LBAC x 10 (IC)
Reverse LBAC x 10 (IC)

THANG #1:

Partner one kneels down (knees on the ground, head between the knees) while Partner two jumps over Partner ones back. After Partner two jumps over Partner one, Partner one high planks and V ups so Partner two can bear crawl under Partner one. Rinse and repeat until Partner one completes 10 reps. Partners switch exercises, rinse and repeat until Partner two completes 10 reps.

THANG #2:

Partner one does AMRAP Merkins while partner two Burpee Broad Jumps to light poll and moseys back to starting line. Partners switch exercises, rinse and repeat until each group completes 200 merkins.

THANG #3:

Partner one does AMRAP WWI’s while partner two Bear Crawls to light poll and moseys back to starting line. Partners switch exercises, rinse and repeat until each group completes 200 WWI’s.

THANG #4:

Partner one does AMRAP Squats while partner two Lunge Walks to light poll and moseys back to starting line. Partners switch exercises, rinse and repeat until each group completes 150 Squats.

THANG #5:

Mosey to Pain Ground for some upper body work.

Partner one does AMRAP Merkins while partner two completes a set of ten pull-ups. Partners switch exercises, rinse and repeat.

THANG #6:

Partner one does AMRAP WWI while partner two completes another set of ten pull-ups. Partners switch exercises, rinse and repeat.

Mosey back to Parking Lot.

Mary:

Co-Q takes over at this point for a little bit of Mary

Flutter Kicks (IC x 31)

LBC (IC x 15)

Right Side LBC (OYO x 10)

Left Side LBC (OYO x 10)

High Plank and Hold/ Low Plank and Hold

Recover

Plank Jacks (IC x 10)

Low Plank Jacks (IC x 10)

Times Up

Count O Rama/ Name O Rama/ COT

Great work out there today men! I’m definitely gonna feel that beatdown tomorrow. Way to bring the heat on your first “Q” Scrooge. Looking forward to the sequel.

Prayer Requests/ Announcements

Pray for Creepers Family.

Pray for Scrooge and his mother. After a routine exam, the doctors found an area of density that needs further evaluation.

Pray for Soccer Mom

Third Thursday lunch at Oscars. Thanks for heading this up Type O+!

F3 Nolensville’s first CSAUP is coming up on May 4th, 2019. Get your minds right! There is another Gauntlet training pre-party opportunity this Saturday at The Forge (5:15am-6:00am)

Sterno/ Scrooge