Category: Nolensville

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Beary Fun Hill Work with 3D @ BrokenWheel

Multiple PAX went and PP’d on the Playground and Bridge: 3rd Degree, Staples, Kermit, Altidore, Creeper, and eventually Typo+ & Nimbus. Strong showing of 7!

Max Pull-ups at the PainGround then partner helps Pax get 3 more negatives or slight assist. Keep track and push your limits! Mosey to the bridge where Typo+ joined us during the Mosey to Bear Crawl and Crawl Bear the Bridge. Nimbus joined me at the finish line and then started off with little/no rest halfway to complete the bridge. Strong work!

5:30 is upon us, let’s go!

14 PAX: Sterno, Nimbus 1500, HushPuppy, Creeper, Altidore, Mufasa, Kermit, Show Me, Mic Drop, Typo+, Staples, Netflix, FNG “Mickey” & 3D(QIC)

Warm-up/Disclaimer:

  • Jog around parking lot x 1 (then circle up)
  • SSH IC x 10
  • SJ IC x 10
  • IW IC x 10
  • Tempo Squat IC x 10
  • Tempo Merkins IC x 10
  • Inchworm stretch Merkins OYO x 10

Along the way:
Speed bump 1: 5 Balls to Wall
Speed bump 2: 30 Merkins

THE mini-HILL: (Creekside from MillCreek)
Partner Carry up the hill until Cedar Brook Ln crosses. FlapJack as often as needed to make it up. ~500ft or 1.66 football fields for those keeping track at home. Oh yeah, and it’s UPHILL. Plank and wait for the 6.

DEADEND HILL: (Cedar Brook Ln)

Alternate Wheelbarrow carry and bear crawls as needed. Flapjack as needed to make it up the hill. LBC to the 6. ~400ft or 1.33 football fields for those keeping track at home. Oh yeah, and it’s UPHILL. FNG and Nimbus killed this together. Good work!

The way back:
Time to start moseying back to the park, but first, let’s bear crawl down the hill on Creekside. Freddie Mercury for the 6. That was fun!

panda rolling GIF

Along the way:
Speed bump 1: Plank and Wait
Speed bump 2: Step up and Knee to Elbow for the 6s

Back at the park…

BearCrawl Sled work 80 ft each partner x 2

To the Lot…

Minute of Mary (MoM): 

Plank Progression with 3x Hip Dips each side

CoT/Numbers/Names/Christening of FNG

We forgot to do 9th man. We did Christen and welcome Sponsor Nimbus’ FNG Blake who does Ultras, wife works for Disney Planning….Ultra > MicUltra > Mickey. Welcome Mickey!

What we Learned:

  • Way to rep F3Nolensville at WarpathXI Sterno!
  • Thanks to Kermit for Coffee!!! So cool to hang out with other guys for an extended time of fellowship.
  • ShowMe MC is so good.
  • Nimbus loves a good crawl…
  • Missing OGs Tebow, Barney, NumbTucks…the list goes on…
  • Discussed what F3 means and spoke to the PAX about why Christians celebrate this week and Good Friday/Easter especially.

Post Party: YHC led us in Sunrise Sampler of 16 DIDs and Jumps.

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 as well. Sunday afternoons. Free event with kid-friendly 45 minute workout with snacks and drinks afterward.
  • Very excited to have 2 V(co)Qs coming up with Sterno/Scrooge Thursday and Kermit/Staples  Saturday. Come out in support fellas!

Thanks for following my lead today,

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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Stanley Cup Playoffs at The Forge

4/13/19

Location: The Forge

Conditions: Upper 50s tapering light showers ending with the PREParty

QIC: 3rd Degree (PREParty) Stats (Thangs)

Pax: 3rd Degree, Mufasa, Numbtucks, TV Guide, Netflix (Pre-vac after PREParty) Nimbus 1500, Barney Fivel, Typo+, Peaches (FNG), Show Me, Mr. Hollands Opus, Kermit, Stats.

Disclaimer

9 Pax Embarked on a 45 minute PREParty led by 3rd Degree.

Show me lap for Typo, then Indian Run down the greenway with a speed bump by the lake to stretch. F-Barre near completion, as Numbtucks saunters in to join the fun. Indian run continued to Nolensville Elementary with a speed bump along the way; Crawl Bear the small bridge. At the school, 25 APDs on the large balls, BC two light poles, (about 60 yds) CB to the balls (About 40 yds) Burpees to the 6. To the pain ground for AMRAP Pull up set followed by three Negatives and three GMs. IR back to the Forge with a 15 Merkin speed bump along the way. All in by 6:03 total 3.5 miles. Good work PREPartiers getting ready for the Gauntlet!!!

Disclaimer

Warmorama

SSH, SJs, CSs, CPs, WMHs, Mosey around the lot to the football field.

Thang 1

Hockey is a lot of skating up the ring switching to defense then skating backwards, with a lot of physicality along the way.

Suicide Burpee Apocalypse Pyramid.

Pax Mosey started on the goal line, mosey to the ten, perform one Burpee, politician back to the goal line, mosey to the twenty, perform two Burpees, continue this pattern until reaching the other goal line, ten Burpees then politician back, mosey to the opposite ten for nine Burpees and work their way down the Pyramid. Routine called after 30 minutes, a few PAX almost completed the circuit.

Thang 2

It takes 12 wins to win the Stanley Cup, wait nope it takes 16 wins to win the Stanley Cup (thanks 3D for keeping the Q honest.

PAX then executed a round of 16s, similar to 11s, with the two exercise areas of the goal line and 50 yard line. Exercises were HRCs (hand release clap merkins) and Warhammers (WWI with 2 American Hammers at the top) both of which were invented, to our knowledge, in Nolensville. Circuit called after 25 minutes. Pax finished with an “all you got left” 100 yard sprint.

Countorama/Nameorama

FNG Peaches Welcome!

9th Man Kermit, thanks for sharing. If any PAX are walking through similar struggles Kermit mentioned, please reach out to Kermit for support.

Bullhorn

  • Prayed for Barney’s small group friend who is currently missing.
  • Soccer Mom
  • First Nolensville CSAUP Gauntlet May the 4th.
  • Shoutouts to everyone for pushing to get better and bringing FNGs, keep giving it away!!
  • Take time to slow down and press into Holy Week this year and soak in its meaning.

If any PAX has questions about Holy Week or anything mentioned in COT please reach out to Me or any of the AO leaders (Numbtucks, 3rd Degree, Tebow, Typo)

It was an Honor to lead, thank you for the opportunity.

-Stats

 

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Foggy Broken Wheel – 4/9/19

Public semi-locked Field @ Nolensville Park

19 PAX came out – Stats, Show Me, TypO+, 3rdD, TVG, Hush Puppy, Inspector G, Creeper, Wolverine, Nacho Libre, Kermit, Barney Fievel, Numbtucks, Staples, Road Rash, Mufasa, Scrooge, Old Hickory, Tebow (QIC)

Conditions in three words: foggy, gloomy, damp.
Several got up early and pre-gamed with a pull up, jump squat apocalypse. Nice work Numbtucks, Typo, Staples, Kermit, Show Me, Barney, & 3rd Degree.

At 0530 we all got started and warmed up with a quick lap, then SSH, Goofballs/Nordic Tracks, Hillbillies, ACs, Huggers, Merks, MCs, low plank climbers, calf/lunge stretch, squats

LETS GET GOIN:
10min AMRAP – Running Cindy + burpees:
– parking lot lap
– 5 burpees (gotta pay to play)
– 1 round of Cindy (5 pu, 10 merks, 15 squats)

Mosey to the football field (where the gates were on serious lock down – chains, heavy duty locks, face ID, the works; approximately 30% of the perimeter of the field, though: fence-less… welcome to Nolensville) for a couple of couplets

21-15-9 reps of:
– V-ups
– Burpees
Then, lunge to midfield,
21-15-9 reps of:
– American Hammers
– HR merks
Then, lunge back to goal line

Finally, dig deep, embrace the pain:
40 low plank climbers
40 jump knee tucks

My time was up. PAX including but not limited to 3rd Degree, Barney, Hush Puppy, and Show Me wanted more, so they got in a post party (again, Nolensville likes to party) of Yurpees.

– Warpath XI this Saturday starting @ Armada (Pinkerton Park) @ 0500. Check Slack, contact the Franklin crew to confirm details
– Also this Saturday, Stats on Q (not Scrooge) at the Forge with pre-party starting @ 0515
– Sterno’s got the reins on Thursday at The Pound!

Good work by all. Go Braves
-Tebow

 

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Start Your Day with B and K!

Image result for friendship

Pre-Party: 3rd Degree, Kermit,  Altidore, and Typo+. These over-achievers bear crawled 1 and 1/3rd  of our beloved bridge, then crawl beared (English?) the same distance.

Conditions: 50 and clear. Absolutely fantastic day to be alive and looking so good. Where are you, fart sackers?!

13 PAX rose with the sun, including: 3rd Degree, Nimbus 1525, Netflix, Kermit (QiC), Barney Fievel (QiC), Mufasa (FNG), Show Me, Mic Drop, Tebow, Stats, Altidore, Typo+, and Playboy.

Disclaimer and Warm-Up by Kermit:

SSH and LBAC (16 reps each). GM and WMH OYO.

Thang 1: Mini-Murph Challenge

Once Kermit handed over the reigns, YHC didn’t waste any time getting us sweating. PAX run laps around the track (1/3rd of a mile each). After every lap, bust out 10 pull-ups, 20 merkins, and 30 air squats. Treat it like a PT test and see how many “reps” you can get if each lap and its exercises is one rep. We’ll do this again and see how we’ve improved!

Thang 2: Obedient Bears

I think I’m becoming an actual bear with the number of bear crawl exercises we’ve been doing lately! PAX start by bear crawling 150 ft. Then, SasQuat, WWI, WWII, and American Hammers (20 reps each). QiC (Kermit) went on a power trip and assigned 10 penalty burpees because someone spoke out of turn. Firm, but fair. I like it!

Crawl Bear the 150 ft back to the starting line. Then SasQuat, flutter kicks, starfish and alternating shoulder taps (20 reps each). Sprinkle 10 more burpees on top and enjoy!

Mary

GM and WMH OYO. Finish with a nice Tebow stretch.

CoT

Post Party: 3rd Degree led us in an apocalypse of 3 exercises: Pull-ups, merkins, and air squats. Start with 10 pull-ups, 9 merkins, 8 air squats, 7 pull-ups, etc.

  • Continue to keep Soccer Mom and Gaylord Focker in your prayers.
  • Keep our newest PAX (Mufasa) in your prayers also as he recently adopted (growing his family to 4 children!) and is being forced to look for new employment. He’s trying to be a teacher, so let him know if you can help. It’s all about who you know.
  • CSAUP – The Gauntlet is F3 Nolensville’s first completely stupid and utterly pointless event!
    • May 4th 0500-0730ish
    • Start and End at Nolensville High School
    • 5, 20-minute AOs and 8ish miles.
    • Tons of laughs, fellowship and a great workout!

-BF Out-

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Focus on Form @ BrokenWheel

Pre-Party: YHC led a Bearcrawl/Crawlbear Bridge Brigade with Altidore, Staples and Kermit. Stats and Typo+ pulled a “Creeper” and were BCing when YHC was CBing back to start but they finished strong. Good work men!

Today’s Theme: Ripped straight from the Bb of our friend Funyuns back in Summer of 2018, as well as my love of Ron Swanson, here was my Q:

serious parks and recreation GIF

“Poor Form is cheating ourselves and not getting better when we choose to half-ass our exercises. With that in mind, YHC wanted the PAX to focus  on proper form. We partnered up for accountability. Oh yeah, form always tends to break when tired, so we did a lot of exercises in between sets.” – Funyuns

ron swanson GIF

13 PAX in attendance: Kermit, Staples, Wolverine, Sterno, RoadRash, Inspector Gadget, Altidore, Stats, ShowMe, Tebow, MicDrop, Typo+ & 3rd Degree (Q, YHC) got after it.

Warm-up/Disclaimer:

  • Jog around parking lot x 1 (then circle up)
  • SSH IC x 10
  • SJ IC x 10
  • IW IC x 10
  • Tempo Squat IC x 10
  • GM OYO
  • WM OYO

Explained the concept for today: FOCUS ON FORM. We need to sharpen each other as well as hold ourselves accountable to do things the right way. We cheat ourselves and lie to others when we hurry up and sacrifice form for speed.

Thang:

Partner up!

P1 AMRAP merkins (elbows locked at top, upper arms break parallel at bottom, head up) for 1 minute while P2 checks form and corrects as needed (PRN). Flap jack

5 burpees and Sprint the parking lot x 2

P1 AMRAP WWIIs (hands locked behind head, shoulders touch ground, chest to knees) for 1 min, P2 checks form and holds feet PRN. Flap jack

5 burpees and Sprint the parking lot x 2

P1 AMRAP squats (Upper legs break or = parallel at bottom, legs locked at top, hands can do whatever), P2 checks form. Flap jack

5 burpees and Sprint the parking lot x 2. Mosey to the Pain Ground

P1 AMRAP pull-ups (palms out, at down arms extended, pull up with chin above bar) for 1 minute, P2 checks form and encourages more reps. Flap jack

1 minute of barrier wall side crawl with up (3 irkins) and down (6 MCs) called at random by Q

Mosey back to parking lot

5 burpees and Sprint the parking lot x 2

P1 AMRAP flutter kicks (toes pointed up, legs straight, 6 inches above ground, hands not under butt), for 1 minute. P2 checks form. Flap jack

5 burpees and Sprint the parking lot x 2

P1 AMRAP American Hammers (on 6, legs bent, feet crossed, 6 inches above ground, hands holding hammer and touching ground side to side), for 1 minute. P2 checks form. Flap jack

Sprint the Lot x 4th sprint AYG

Minutes of Mary (MoM): 

Using our refined form, we did Flutter Kix IC x 25 then 5 WWIIs and finished with AHs IC x 25. Feel the burn!

CoT/Numbers/Names

Tebow was the 9th man and shared about family (wife and 2 yo son), profession (Civil Eng.), born in Mississippi (yes, I still say it like in elementary school to spell it) and he has been married for 8 years. We’re thankful to have you bro!

What we Learned:

  • Today’s workout is meant to push us to hold ourselves and each other accountable to watch our form and not to fear others’ opinions more than we want to do what’s right. Listen to your conscience and follow accordingly, even when it’s hard or unpopular. And if/when you bring a correction to your brother (or anyone), check your heart and see if what you are about to say is to build them up, or tear them down and crawl over them (Ephesians 4:29)
  • Thanks to Micdrop, Kermit & Tebow for Coffee!!! So cool to hang out with other guys for an extended time of fellowship.
  • Great to have newer PAX like RoadRash and Wolverine keep showing up and working hard. Let’s keep thinking of others we can invite to come get sharpened. #GiveItAway

Post Party: YHC led us in 7 Yurpees, strong finish!

BullHorn:

  • The Gauntlet is coming! 5/4/19 F3Nolensville’s first CSAUP event. Today was in prep for that…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. YHC is on this week. Lace up your sneakers for a field trip…
  • Warpath is returning April 13. Sterno is geeking out! WarHalf would be similar to what is planned for The Gauntlet if you want a preview…5am start at Armada in Franklin.
  • RagDoll is planning F3Dads local event and F3Franklin is hosting one April 28th as well. Free event with kid-friendly 45 minute workout with snacks and drinks afterward.
  • Make sure to sign up for Q slots for F3 Nolensville on F3Nashville.com under Q Sign up (created a link in this sentence) or I will gladly take them all! DEFIANT has been added now.

3D-out!

drunk ron swanson GIF by Cheezburger

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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+

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45 Minute Pre-Party (Gauntlet Training)

March 30th, 2019

Gloom: perfect amount

PAX: Nimbus, Stats, Numbtucks, TV Guide, Hush Puppy, Scrooge, Type O+, 3rd Degree, Staples, Rag Doll, Cheez Wiz, Old Hickory, Playboy, Tebow,

QIC: Sterno

Pre-Party: 10 HIM’s decided to start their Saturday by taking a Red Pill and accepted the challenge of a 45 minute pre-party.

Pre-Party PAX: Nimbus, Stats, Numbtucks, TV Guide, Scrooge, Type O+, 3rd Degree, Cheez Wiz, Show Me, Sterno

Warm-Up: Mile Indian Run

Pre-Party Thang #1:

Thankfully the football field was unlocked so we had access to the track for a Fibonacci Sequence (Thanks for the new workout routine BoyBand). We began our run on the back stretch of the track. Every 200 meters we stopped and performed a designated number of Alternating Shoulder Taps, Carolina Dry Docks, Little Baby Crunches, and Monkey Humpers. Reps for each exercise in the set were increased at each stop following the Fibonacci Sequence (0,1,1,2,3,5,8,13,21,34,55). It’s all fun and games in the beginning but things got real pretty quick.

Pre-Party Thang #2:

“Lovely Day” (remix) by Out of Eden came on the medic. All PAX hold plank and every time you here “Lovely Day” all PAX do 1 Merkin. Learned that in the early 90’s 3rd Degree had a thing for ladies that wore acid washed jean overalls (Good to know!).

Time’s up so we mosey back to the parking lot where we are joined by Tebow, Staples, Hush Puppy, Playboy, Ragdoll, and Old Hickory. Show Me had to Pre-Vac (Not sure why, but if I had to guess I would say it had something to do with opening day of Turkey Season).

Clock strikes 6am, Time to get this party started! Mosey over to the drainage ditch to pick up our coupon for the day.

Thang #1:

Coupon Work
Line up with your coupon and throw it with your right hand, bear crawl to coupon (Repeat) to designated destination.
Line up with your coupon and throw it with your left hand, bear crawl to coupon (Repeat) to designated destination.

Mosey across parking lot and circle up by the buses. As I look around the circle two PAX’s coupons are noticeably bigger. It appears that Tebow and Nimbus decided to bring their A-game today.

Bicep Curls OYO x 40
Overhead Presses OYO x 40
Tricep Overhead Extensions OYO x 40

Thang #2:

Mosey to the Mill Creek Elementary School pain ground

Everybody grab a spot on the ledge that you can plank on.

Ledge Work:

• Start at the top of the ledge, bear crawl down ledge and do 10 derkins, crawl bear back up ledge and do 10 merkins
• Box Jumps OYO x 20
• Squats OYO x 20
• Start at the top of the ledge, bear crawl down ledge and do 9 derkins, crawl bear back up ledge and do 9 merkins
• Box Jumps OYO x 18
• Squats OYO x 18
• Start at the top of the ledge, bear crawl down ledge and do 8 derkins, crawl bear back up the ledge and do 8 merkins
• Box Jumps OYO x 16
• Squats OYO x 16
• Start at the top of the ledge, bear crawl down ledge and do 7 derkins, crawl bear back up the ledge and do 7 merkins
• Box Jumps OYO x 14
• Squats OYO x 14
• Start at the top of the ledge, bear crawl down ledge and do 6 derkins, crawl bear back up the ledge and do 6 merkins
• Box Jumps OYO x 12
• Squats OYO x 12
• Start at the top of the ledge, bear crawl down ledge and do 5 derkins, crawl bear back up the ledge and do 5 merkins (Repeat down to 1)

Mosey back to the drainage area to return coupons

SPEEDBUMP: 20 Burpees

Continue our Mosey back to the drainage area so we can return our coupons.

Thang #3:

Burpee Broad Jump Bridge and Repeat

3rd Degree Pre-Vac (Later Brother!)

Thang #4:

Need to get some more miles in on this workout so its time to Indian Run.

It was brought to my attention that we lost a PAX after the Bridge Burpee Broad Jumps so shortly after we started our run I decided to return to the parking lot. So after Nimbus went zooming by I decided to call a speedbump and have all the PAX turn around and begin the Indian Run back to the parking lot. Time for Nimbus to sprint to the front of the line again. This made Numbtucks extremely happy so I decided rinse and repeat this sequence so Nimbus could get some extra sprints in.

Thang #5:

Ring of Fire

All PAX circle up and plank. Q calls out an exercise while one by one each PAX bear crawls around the circle.
• Mt Climbers IC x 15
• Plank Jacks IC x 15
• Catalina Wine Mixers OYO
• High Plank Right Arm up
• High Plank Left Arm up

Thang #6:

4 Forty Yard Sprints

Mary:

Flutter Kicks IC x 30
Little Baby Crunches OYO x 30

Great work out there today gentlemen!

Sterno

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3/28/19 – Fire Sale at the Pound

Image result for fire sale

Pre-Party: 3rd Degree, Barney Fievel, Playboy, Stats, Altidore, and Typo+. Sorry if I missed anyone!

5 pull ups, 10 merkins, and 15 squats on the minute for 10 minutes.

Conditions: 46 and partly cloudy. Something sinister in the air…

20 PAX might be a little sore, including: Old Hickory, Nimbus 1500, Stats, Inspector Gadget, Playboy, Ragdoll, Road Rash, TV Guide, Hushpuppy, MicDrop, Creeper, Nacho Libre, Wolverine, Altidore, Show Me, 3rd Degree, Typo+, Bottlecap, Netflix, and Barney Fievel (QiC).

Disclaimer

Warm up:

20 seconds of GM OYO, Tempo SSH IC (10 normal, 10 slow, 10 fast), 15 Imperial Walkers IC, and 1 Al Gore.

Fire Sale!! Quick, run over to that beautiful black truck and grab yourself a coupon (20 pounds)! The PAX got themselves a little BOGO action and earned twice as much out of their workout this morning.

Thang 1: Hair Burning 4-Square

PAX number off into 4’s and perform the assigned exercise and number of reps that corresponded to their number (below). PAX then rotated to the next station via hair burners (bear crawl with coupon).

1’s – 10 Blockees

2’s – 20 Ginuwine’s. With coupon in hand, PAX perform dance move from “Pony” by Ginuwine. This involves dropping into the athletic stance while popping the coupon out in front of your chest. Next, show her that you have what she needs by gyrating the stone from right to left like a steering wheel, then coming back up into a standing position while bringing the coupon back to your chest.

3’s – 30 American Hammers with coupons (needs a cool name, Mjölnir was the name of Thor’s hammer?!).

4’s – 40 S2S Merkins. Perform a merkin with one hand on your coupon. Alternate sides after every merkin.

Thang 2: Mini-Cooper (3 laps or 1 mile)

10 reps of each of the following exercises performed with coupons between laps.

  • Blockees – Burpees with coupons.
  • Baryshnikov Squats – Legs rotated out to the sides, hips opened, heels raised, then squat.
  • Close Grip Merkins – Merkin with both hands on the coupon.

Mary

Mary got a little frisky this morning. Alabama prom dates, scissor kicks, and slutter kicks.

CoT

“For the Son of Man is going to come in his Father’s glory with his angels, and then he will reward each person according to what he has done.”

Matthew 16:27

Post Party: There was a whole bunch of you in the post-party and I was deep in the Fog of War at this point. Whoever we were, we performed 15 each: derkins, erkins, copenhagens, and box jumps.

  • Continue to keep Soccer Mom and Gaylord Focker in your prayers.
  • 2nd F Lunch Event at some country club tomorrow (3/29). Message Old Hickory or Altidore for more info.
  • 3rd F get together at Typo+’s house April 2nd. More details to come from Typo on Slack.
  • CSAUP – The Gauntlet is F3 Nolensville’s first completely stupid and utterly pointless event!
    • May 4th 0500-0730ish
    • Start and End at Nolensville High School
    • 5, 20-minute AOs and 8ish miles.
    • Tons of laughs, fellowship and a great workout!

-BF Out-

Posted on

Just a little walk around the track…

17 PAX in Attendance : Wolverine, Numb Tucks, Nacho Libre, Mic Drop, Inspector Gadget, ShowMe, Creeper, Barney Fivel, Nimbus 1500, Sterno, Tebow, Stats, Staples, Altidore, Netflix, TVG, and YHC Kermit on Q.

Pre-party…. @ The Pavillion

Host –  Numb Tucks

Attendees – Stats, Creeper, Staples, and YHC KermiT.

Dips – Derks – iMerks  On the minute 20/15/15 dropping to 15/10/10 at round 5

Medic –

HipHop Tabata with a little festival  EDM and a few others tunes that have already been forgotten.

5:30a.m. starts with a quick intro and the fine print details.

WarmUps :

SSH’s IC 19x

BAC’s IC 14x (Makin’em Big @ 7’s)

GM’s / OYO

Thang #1

1 Round of Tabata (4 Minutes)

1 – Side Plank Hip Dips Left

2 – Side Plank Hip Dips Right

3 – Side Plank Leg Lift Left

4 – Side Plank Left Lift Right

Thang #2

Indian Duck Walk (Around the track 1/3 mile)

PAX line up and proceed to Duck Walk. Last PAX drops for an easy 5 Burpees. Then Mosey’s to front of line. Each PAX at the end of the line follows suit.

(Modify as necessary with lunges)

(If a PAX needs to peel off there’s a 10 Squat penalty)

Speed Bump A – Flutter Kicks IC 20x

Speed Bump B – WWI 20x

Speed Bump C – Sasquat 20x

Speed Bump D – Shoulder Touches IC 20x

Thang #3

In honor of NumbTucks pre-party we decided to repeat with a few variations.

25/15/15

20/10/10

5/5/5

Thang #4

PAX circle up at the lot for a few final rounds of:

American Hammers

WarHammers

Flutter Kicks

…..and there may have been a couple other exercises…. things got a little off the cuff at that point, Q was just trying to fill a few minutes of last minute burn.

Post Party – not 100% on this piece, I know Sterno and Stats got in on this plus about 3-5 other committed PAX and it ended up being around 50 Burpees… cuz that what they do…

Other News-

CSAUP (Gauntlet) May 4th be prepared to get down for the get down. Check slack and Twitter for details.

  • 3rd F opportunity:

Continually lifting up our brother Soccer Mom in his fight in spreading the Kingdom in Africa.

Pease continue to lift up Gaylord Focker and his family whom are walking through difficult times with his mom.

  • 2nd F opportunity:

Believe that Typo + may have a little get together at his spot on April 2nd

Thanks to everyone for their commitment to the process and putting up with my lack of lingo. Big ups to Numb Tucks coming off IR and gettin back at it (I expected nothing less). It’s great to see new PAX Wolverine and Nacho Libre being bold and being involved. And lastly it’s great to see men being built up and made stronger and faster, physically, mentally, and most of all spiritually.

Peace out!

-Kermit