Category: Nolensville

Posted on

Rocky & The Rockettes

3/7/19

15 PAX made it out this morning, in what I hope is one of the last twenty something degree mornings of the year.

PAX: Nimbus1750, 3rdDegree, Tebow, Inspector Gadget, Kermit, Netflix, Stats, Sterno, Hot n Ready, Staples, Typo+, OldHickory, ShowMe, (shoulda done this earlier, now I don’t remember)

Warmup – delayed Capri lap due to technical difficulties. We tried out some new “Boxer Jacks” and a pretend jump rope progression.

Rocky I & II
-Mosey around the ballpark to the snack shack.
-50 Frog hops in to 50 Duckwalk steps X 4-5 depending on how long your duck stride was.
-50 Alternating “one arm” merkins with a clap merkin at the end. Each down counted as one
-Split into 2 groups    (Swap)                                                                                                                         Group A: 25 Bulgarian Split Squats (Each Leg)                                                                       Group B: 25 “One Arm” pullups…or at least they would’ve been if it wasn’t             so slick (seriously, that was the only thing preventing one arm pullups!)

Rocky III
-Partner up for the Apollo beach run (ie. jog around the 1/3 mile track with a partner and race to the finish line from the bench by the bridge)…then hug it out

Rocky IV
-Snowy Sled Pull (Push…cause a pull would’ve been awkward…like if you had hung under a dude before over the bridge…not saying I ever did that)
PAX 1 bear crawl drives PAX 2 while  PAX 2 pushes against PAX 1s                           shoulders.  Down and back 3 times, alternating Alternating drivers.                    -50 Hanging leg lifts off the bench, not quote the dragon flag I was hoping for…

 

I’m sure I’m missing a post party and other things, but Yo F3 PAX, I DID IT!

Oh yeah, I think we finished with some more boxing jacks upon Sterno’s request.

 

Posted on

A Defiant Launch

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+

Posted on

March Madness Battle for 75K

Location : The Forge (Nolensville High)

Conditions : 39 dry with light breeze of 3-5

QIC : Stats

PAX : Barney Fievel, 3rd Degree, Numbtucks (welcome back), Altidore, Nimbus 1500, Gaylord Focker, Old Hickory, Cheez Whiz, Lil Miss Piggy, TV Guide, Sterno, FNG Playboy.

Quick Show Me lap around the parking lot, which did not work for Show Me, however Lil Miss Piggy and Coffateria did arrive during this time.

Disclaimer

Warmorama :

4 SSH IC

4 LBAC IC

Good Mornings OYO

Now that the round of the “First Four” is over its time to get to the real madness. Pax moseyed over to the football field, counted off into four teams and the four “Regions” were identified. The workout areas were on the 10s and 50s of the field.

The Thang :

Round of 64 (each team started at a different region and completed 64 reps of the exercise once all Pax on the team completed the reps all moved to the next region by the MOT listed. Each subsequent round also represented the number of reps that were executed)

North – Merkins

South – Plank Jacks

East – Squats

West – LBCs

MOT – Mosey

Round of 32

North – Atomic Merkins

South – Burpees

East – Iron Mikes

West – WW1 Situps

MOT – Politician

Sweet Sixteen

North – HRCs (Hand Release Clap Merkins)

South – Double Shot of Jack Burpees

East – Lt. Dan Squats

West – Warhammer Situps

MOT – Duck Walk

Elite 8

North – Clap Merkins

South – Yurpees

East – Bobby Hurleys

West – Captian Thor (round 8)

MOT – Lunge Walk

Final Four (transitioned from the 10s and 50s to the middle of the field still four workout stations, just closer since we were running short on time)

North – 4X4 Merkins

South – Kracken Burpees (but with 4 clap merkins instead of 3)

East – Freddie Mercury’s (X40)

West – Dan Taylors (a Lt. Dan with 4 lunges instead of 2 lunges)

MOT – Bear Crawl

Championship Round

Pax counted off into 2 groups and took a shot at the “Sally” push-up challenge which came down to Nimbus and Barney almost making it to the end. Barney bested all of us this day, but I suspect we will all have another chance at this one again.

The prize for winning was a scratch off lotto ticket with a potential jackpot of $75,000.00.

Moleskin:

  • Polar Express is recovering well from his triple bypass surgery
  • Sterno’s LP9 and 2.0 are fighting through the flu and friend recently received a diagnosis of cancer
  • Gaylord’s Mother is not feeling well he is traveling to Memphis to be with her during this time
  • 1st Thessalonians 5:16-18 – Rejoice always, Pray Continually, give thanks in all circumstances; for this is God’s will for you in Christ Jesus. Let us all remember to Rejoice, Pray and Give thanks in all circumstances as we consider Christ’s love and sacrifice for us.

Bullhorn:

  • The Gauntlet is coming May 4th, if you would like to run the course with the AO leaders reach out to Barney. The CSAUP event will be 8 miles consisting of 5 AOs beginning and ending at The Forge.
  • The new Monday AO, Defiant kicks off this Monday the 25th at 5:30 am with a pre-party at 5:15.

Always a pleasure to lead.

-Stats

Posted on

Man-Making Murph @ ThePound

Conditions: About 48 degrees. Gloom is in full effect. Perfect for this morning’s routine.

Pre-Party: YHC led Kermit & Stats in a Bearway to Heaven with the actual artists who wrote the song serenading us from Stats’ vehicle’s speakers. Nice touch! WaterBoy (Franklin PAX) joined up for some burpees at the finish line with YHC. Great job HIMs who are breaking PRs in the process! When I encouraged Stats and Kermit to get in their Burpees and crawl now because there wouldn’t be during the THANG, Stats got a little concerned about what was coming….

11 PAX in attendance: (unfortunately there were some casualties to WhiskeyKnee that couldn’t make it in today due to recent beat-downs (RoadRash & Barney)) However, Kermit, WaterBoy, Sterno, RagDoll, Inspector Gadget, Nimbus 1500, Stats, ShowMe, Tebow, OldHickory & 3rd Degree (Q) got after it.

Warm-up/Disclaimer:

  • Jog around parking lot x 1 (then circle up) (ShowMe Lap)
  • SSH IC x 5
  • SJ IC x 6
  • Tempo Squats IC x 7
  • GM OYO

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

Thang:

Partner up! All PAX chose the 1/2 mile lap and division of exercises accordingly x 4. Battle-buddies will pace and push each other to complete the:

Image result for murph

No Mary since no time! 

CoT/Numbers/Names

Inspector Gadget was the 9th man and shared about family (wife and 3 kids), profession (Metro Detective), has lived in Nashville 19 years and married for 18.

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.
  • Thanks to Kermit & Tebow for Coffee!!! So cool to hang out with 9 other guys for an extended time of fellowship.
  • Arms got super pumped between laps…The Murph is no joke.
  • Don’t eat burgers and onion rings the night before a Murph. Lesson learned Nimbus!
  • The MEDIC was needed all the way around the track, but was a comfort at the pain-station.
  • YHC shared from Hebrews 13 that we are not to be controlled by love for money, but to be content with what we have because God promises to always be with his people. We don’t have to fear man, what can he do to me? We are stewards of our lives and resources from Him and will give account to Him for how we used them. I encouraged folks to make sure they are right with their Maker, because every other relationships is affected by this primary one. Also, let’s live today knowing that at any time our last day may come. 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: Stats led us in 10 Yurpees, strong finish! ShowMe was especially appreciative.

BullHorn:

  • F3 Nolensville will launch our 4th AO, DEFIANT, this upcoming 3/25/19 (Monday) at Nolensville Elementary 5:30-6:15. Bootcamp style workouts. (one more step to becoming our own region)
  • 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…
  • 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…
  • RagDoll is planning F3Dads local event and F3Franklin is hosting one soon as well.
  • ThirdThursday lunch (2ndF) will be TODAY at 11:30– ~1pm at Los Cabos in Nolensville
  • 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!

See you Saturday for Coach NumbTuck’s glorious return…3D-out!

Posted on

BEARing with Me @ BrokenWheel

polar bear GIF

Conditions: About 30 degrees and FROSTY. Polar Bear Playground weather…Beautifully clear sky with constellations on display and a nearly full-moon. Gorgeous…

Pre-Party: YHC led Kermit in a classic Bear-Crawl and Crawl-Bear over the Bridge. I timed the crawls and brought the timing up later to a couple PAX who sought to break the sound barrier in an attempt to beat the time…

13 PAX in attendance: Kermit, Inspector Gadget, Nimbus 1500, Stats, Altidore, RoadRash, Sterno, Scrooge, Tebow, Barney Fievel, Gaylord Focker, Netflix & 3rd Degree (Q)

Warm-up/Disclaimer:

  • Jog around parking lot x 1 (then circle up) (ShowMe Lap)
  • SSH IC x 50
  • Goofballs IC x 50
  • Tempo Merkins IC x 15
  • Tempo Squats IC x 15
  • Tony Horton/Michael Phelps stretch OYO
  • GM OYO

Explained the concept for today: I had planned a completely different workout, but the frost killed it. Another time then…ADAPT AND OVERCOME! What follows was the sadistic spontaneity that sprung from my mind:

The Thang(s) 

Bearway to Heaven: Bear crawl and then crawl-bear sprint the parking lot lines (every 2 lines = 1 station) with Burpee Speedbumps at every station (10, 8, 6, 4, 2) all set to the 8:16 minutes:seconds of Stairway to Heaven. It rocked! Some lucky PAX were able to finish with a 10 burpee buy-out since they had time to spare. YOU TRY IT! All Pax gave max effort. HIM Inspector Gadget gave up his time to get some gloves for newer PAX RoadRash. Well done…

Then…

Dancing Bear Pyramid: PAX perform 1 Merkin and then recover to perform 1 Dancing Bear (Andean Bear from Nashville Zoo on news…basically a jump squat and OHP). R&R going up in reps of each of 1:1 ration until at 10 & 10. Then back down the other side of the pyramid back to 1 each.

Then…

EmBEARassing Partner-Carry Variations: Piggy Back & Wheel Barrow the parking lot and flapjack with partner for the return. Apparently, some PAX are very comfortable with each other. Others get tongue-tied and cuss at each other on accident…SHOTS FIRED, #4thF

In between sets Nimbus wanted to pulse-plank, and we accommodated his request to Van Halen BG music. J-los were thrown in for good measure.

Lastly…

It’s kinda my thing and we have to show our newbie RoadRash what F3Nolensville is all about… Bear crawl and Crawl-Bear the bridge (3 squat bonus for any stoppage)…Time was called due to YHC poor time management while some PAX were modifying or finishing the crawl-bear…Cobains…

CoT/Numbers/Names/ShoutOut

Stats was the 9th man AGAIN, so Scrooge took the plunge and shared about family (wife and 3 kids under 6), church attendance (with Sterno in Brentwood) & hometown/college UT Martin (wide receiver with a PR of 4.5 40yd dash time), he plans to Q and smoke us all with football drills…stay tuned…

What we Learned:

  • Thanks to Tebow/Nimbus for Coffee!!! Rifle Coffee, MudRuck, hair on the chest kind of coffee! Please let the PAX know how and when to donate for supplies PRN.
  • The MEDIC needed its own MEDIC & Nimbus was happy to accommodate. There were songs about Jumping, Toad-sucking and Country boys surviving…Inspiring…
  • Glad to see RoadRash come out and push hard! He said it sucked worse than the first time. Thanks bud…welcome to F3Nolensville. (was that a second Merlot Splash?)
  • Netflix was lured from the FartSak by <32* temps. He loves that toboggan hat, and so do we…
  • Barney and Nimbus crawled the bridge and sought to break records like: video zoo GIF
  • I’m glad to know and be sharpened by each of you. Thanks for BEARing with me. Keep posting!
  • I love bears…the end.

Post Party: 15 HRCs, a BEAR of a woman & a strong finish to the morning!

6 PAX stuck around for coffeeteria. (Kermit, Barney, Tebow, Nimbus, Gaylord & YHC)

BullHorn:

  • F3 Nolensville will launch our 4th AO, DEFIANT, on 3/25/19 (next Monday) at Nolensville Elementary 5:30-6:15 Bootcamp style workouts. (one more step to becoming our own region)
  • 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!
  • The Gauntlet is coming! 5/4/19 F3Nolensville’s first CSAUP event. 2.5-3 hours, ~8 miles, 5 AOs, endless memories…JUST SAY YES!
  • ThirdThursday lunch (2ndF) will be this Thursday starting at 11:30 at Los Cabos (new Mexican restaurant in new buildings off Nolensville Road and Clovercroft/Rocky Fork Rds.) See you there!

3D-out!

Posted on

Soopa-Koopa @ ThePound 3/14/19

Image result for gif koopa

Conditions: About 67 degrees and WINDY. Gloom is in full effect with spring forward.

Pre-Party: YHC led Kermit & Creeper (arrived after round 2, classic!) for 10 burpees on the minute for 10 minutes. I think Stats also joined in around round 6 or 7, but the fog of war was pretty thick and I am not really sure…Hate those during, but love them afterwards…

13 PAX in attendance: Kermit, HushPuppy, Creeper, Inspector Gadget, Nimbus 1075.5, Stats, ShowMe, RoadRash, HotNReady, Typo+, MicDrop, OldHickory & 3rd Degree (Q)

Warm-up/Disclaimer:

  • Jog around parking lot x 1 (then circle up) (ShowMe Lap)
  • SSH IC x 10
  • SJ IC x 10
  • GM OYO
  • Quad Stretch OYO

Explained the concept for today: modified Cooper Routine (origianlly 1/4 mile track lap with burpees, merkins and squats after each lap) with Mario and Boston, MA accent twist…the Soopa-Koopa.

Thang: Soopa-Koopa:

Partner up! You and your teammate will pace and push each other to complete one 1/3 mi. lap, then the following exercises in succession. Then Rinse and Repeat but decrease number of reps of each exercise by one each every lap (unless you’re Kermit in the Fog of War who did 10 of everything, every lap). Start with 10 of each after first lap.

Exercises were:

Pull-ups, Atomic Merkins & Floating Starfish (each side was 1/2)

YHC and partner Nimbus (T-claps brother for pushing me) were able to lead and complete down to the 4 reps lap but encouraged all PAX to attempt 10 reps of everything since time was wrapping up on the last lap. In all, we completed 2.33 miles (7 laps) and 55 reps of each exercise in the ~40 minutes we were allowed to use.

No Mary since no time! Pax had interspersed Ab work throughout the morning with atomic Merks and Floating Starfish…so no hard feelings

CoT/Numbers/Names

ShowMe was the 9th man and shared about family (wife and 3 sons), profession (pastor at Revive Church in Nolensville), hobbies (hunting, baseball coach)

What we Learned:

  • Thanks to Kermit for Coffee!!! Please let the PAX know how and when to donate for supplies PRN.
  • Math is Hard when you are in the heat of battle…
  • The MEDIC was needed all the way around the track, but was a comfort at the pain-station.
  • Glad to see RoadRash come out and push hard, even with a mid-routine bathroom break 🙂 And with a Merlot Splash! Thanks bud…welcome to F3Nolensville.
  • HotNReady & OldHickory have officially changed membership to Nolensville, welcome!
  • HushPuppy was lured from the FartSak by >60* temps and did great today! Welcome Back…
  • YHC shared how a proverb affected him recently and inspired the Q…The wounds of a friend are faithful, while profuse are the kisses of an enemy. I may have wounded you today with this routine, but the goal is for your good. I could have led you in AMRAP Good Mornings or a 15 minute pace jog and a sit-up or two, but which routine is going to push you to grow and get better? Surround yourself with true friends who will confront you when you’re wrong and care for you by correcting you instead of a bunch of yes men who would never confront you. 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: 14 Clurpees, strong finish!

Multiple PAX stuck around for coffeeteria.

BullHorn:

  • Recent Nolensville/Franklin Convergence was a huge success! T-Claps to the 13 PAX able to represent F3Nolensville! 29 total came.
  • F3 Nolensville will launch our 4th AO, DEFIANT, on 3/25/19 (Monday) at Nolensville Elementary 5:30-6:15 Bootcamp style workouts. (one more step to becoming our own region)
  • 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…
  • ThirdThursday lunch (2ndF) will be led by YHC next week. Deets forthcoming…

3D-out!

Posted on

Undercover “The Departed” Q @ F3 Nolensville Broken Wheel

Pre-Party 4 PAX for a round of all you got pull ups, ascent of the “Dancing Bear” (Merkins followed by air presses in increasing reps 1,2,3 etc to 10) round of all you got pull ups, Dancing Bear descent 10-1, round of all you got pull ups.

This was the first post since spring forward so the gloom had returned in full effect. PAX: Show Me, TV Guide, 3rd Degree, Snowball, Altidore, Stats, Sterno (QIC???), Scrooge, Nimbus, Creeper, Kermit, Barney Fievel, Staples.

It all started out as an average Tuesday at Broken Wheel with Sterno on the Q however things escalated quickly and we knew something a bit off….

Capri Lap a.k.a. “Show Me” lap around the parking lot.

Disclaimer

SSH IC X 5

LBAC IC X 5

….and then the pain began….

Thang(s) 1

Alternating Shoulder Taps IC X 20

Tempo Merkins IC X 15

Fast as you can Merkins OYO X 15

Mountain Climbers IC X 20

Short Mosey to the Pavilion by the pain ground…

Copenhagens OYO X 40

Derkins IC X 10

Back to the lot…

60 Yard Sprints back to back X 4

Round of Contra Burpees 1-10

Q then proceeded to hand the reins off to Altidore (Undercover/Mole Q #1) which led to more pain of the lower body variety.

Thang(s) 2

PAX Partnered up for a Diego type routine which included about 40 yard light pole to light pole MOT.

Round One: 150 Jump Squats, MOT Duck Walk and Politician back

Round Two: 200 Iron Mikes, MOT Politician and Mosey back

Mosey back to the pavilion for 20 box jumps OYO.

Altidore handed the Q over to Stats, (Undercover/Mole Q #2) who noted that the best way to avoid the lactic acid build up in your legs is to Mosey, so Mosey we did.

Thang 3

Mosey around the short loop (appx .33 miles). While it is true you need good legs to run, thanks Altidore, the key to efficient running is core strength so as PAX finished the Lap we did War Hammers (as seen in Nolensville) until the 6 had time to do 10 reps.

Pax did another lap and then did 10 big boy sit-ups and 40 American Hammers.

Pax did a third lap finishing with an “all you have left sprint” at the last turn to the line.

COT

Countorama/Nameorama/9th Man

Thanks for sharing Snowball

Announcements

2nd F lunch next Thursday more info to come soon

2nd F on the 23rd (handgun range) Stones River Education Center 10 am

We prayed for:

3rd Degree’s 2.3

Cheese Whiz and Polar Express

Soccer Mom in Uganda

Apologies if any were not noted

Post Party –  All you got pull ups 1 set (Several Pax)

 

Posted on

Broken Pax @ BrokenWheel

awesome tommy boy GIF

Conditions: About 16 degrees and frosty. Gloom is in full effect to start but a beautifully clear and bright sunrise lit up the second half of the AO today. Glory on display…

Pre-Party: YHC led Kermit, Staples, Creeper, and Barney in a 6-7-8 routine of pull-ups (modify Underdoggies PRN), Merkins and Iron Mikes, respectively, on the minute (sort of) for 9 rounds. Thanks for waiting on me rolling in hot! Jambox already blaring…

11 PAX in attendance: Barney Fievel, Staples, Kermit, 3rd Degree (Q), Tebow, Creeper, Inspector Gadget, Nimbus 1075.5, Stats, Sterno & ShowMe

Warm-up/Disclaimer:

  • Jog around parking lot x 1 (then circle up) (Capri Lap for Sterno)
  • SSH IC x 10
  • IW IC x 15
  • GM OYO
  • WMH OYO

Theme for today is brokenness. Like the gif above, when their car gets destroyed, it’s all about perspective on how you handle it.

Also, I have loved some different concepts introduced by other Pax and wanted to incorporate them into the beat-down today..so here we go!

Thang 1: Ab and Upper-body Circuits (inspired by Tebow)

Split the PAX roughly in half and while one crew does exercises at the pain ground, the other head to the gazebo for some upper-body blasting. 3 minutes of AMRAP at each location then switch. The Medic (aka jambox) succumbed to the cold and passed out. Sorry gents, no tunes…MEDIC!!! (ala StarShip Troopers)

Exercises were:

8 T2B, 8 AH (each side 1/2), 8 Sweat-Angels (Painground)

8 Dips, Derk, One-legged Burps (Gazebo)

Thang 2: BrokenWheel Lap (adapted from Nimbus)

Partner up with someone you have never partnered with before, then proceed to one-legged hop for 15 hops, then stop and perform 3 Hillary Rodham Clintons (submitted to the Exicon) HRCs, then switch hopping leg and proceed to complete the 1/3 mile loop. Woof! Nimbus and ShowMe for the impressive win (although word has it that SM adapted and honored the former 1st lady since they are on a first-name-only-basis)

We tried a 10 count of a mix b/w American Hammer and Freddie Mercury, but since YHC couldn’t stay in the right position and added LBCs to the mix, we did 10. More work to do on that before full integration…

Thang 3: Partner-Carry Lap (adapted from Nimbus)

Just like it sounds. Switch carrying-partner PRN to complete the lap as a team. Barney and 3D took the pole-position. Sounds weird now that I type that out…

Those that finished lined up in a gauntlet of Plank positions to welcome in the 6 that sprinted to the finish…fine work gents!

Thang 4: Adapted Bridge-work (YHC’s favorite)

It’s kinda my thing…but with a twist. Crawl-Bear the bridge first and enjoy the beautiful sky…Layers were coming off…Nimbus with the win without stopping. Then mosey back to the far side of the bridge and finish strong with a bear-crawl to the pole.

no Mary since no time! Pax had interspersed Ab work throughout the morning waiting for the 6 and with Thang 1 today…so no hard feelings

CoT/Numbers/Names

Staples was the 9th man and testified that 2 years ago he was literally crippled by Rheumatoid Arthritis and now look at him…Inspiring! Medicine has its place…Another SoccerMom EH that has turned into a VETERAN. Strong work.

What we Learned:

  • T-Claps to the HIMs that were able to donate ~$350 that was used to buy supplies for Tusculum Elementary School refugee students. Special thanks to Sterno, Stats and Altidore for supply run and to NumbTucks for bringing the need to light. Keep finding 3rd F opportunities for us gentlemen!
  • Thanks to Tebow for Coffee!!! He is about to go skiing Saturday after the convergence, so back up coffee-providers unite! (Thanks Kermit in advance) Please let the PAX know how and when to donate for supplies PRN.
  • YHC shared how the world, and often ourselves, are broken and we have to carry on. But like the sunrise today, there is beauty and hope to behold. If you want more info, to discuss or debate, hit me up and let’s get some coffee or happy-hour to discuss further…
  • I miss TVG, MuRSA, HushPuppy, SnowBall and many other PAX that are MIA.
  • ShowMe admitted Tebow makes his butt sore. His words, not mine…

Remember! Nolensville / Franklin Convergence is this Saturday the 9th from 6-7:30am. The Forge will not meet this Saturday in light of this. Rendezvous at Nolensville Park to carpool to AO with cars rolling at 5:20-5:25. Come one, come all and rep 37135 as we partner with another local region.

3D-out!

Posted on

Ski Prep @ The Forge 3/2/19

17 PAX consisted of Altidore, Stats, 3rd Degree, Kermit, Ragdoll, Sterno, Typo+, Best Balls, Little Miss Piggy, Cheese Whiz, Show Me, Numbtucks, Staples, Creeper, Nimbus1075, Old Hickory, & Tebow (QiC).

3rd Degree led a solo pre-party of Bearway to Heaven (I wasn’t there, so I cannot confirm whether it was Led Zeppelin or a Led Zeppelin cover band version of Stairway to Heaven) before Stats joined in mid-way.

We got warmed up with a quick jog/shuffle/politician into SSH, BACs, pause merkins, GMs, pause squats, calf/lunge stretch, more squats, burpees, skaters, and a quick demo of Hillary* merkins
(*hand release clap = HRC = Hillary Rodham Clinton = Hillary)

Props to the banged up Numbtucks for hanging out and doing some pilates/PT in the parking lot while we did our thing. We covered some NHS/Summerlyn real estate; It went like this:

– Parking Lot Tabata: (skaters, tuck jumps) x 2, (AHs, MCs) x 2
– Indian (aka upside down kingdom) Trail Run w/ speed bumps: 10 Hillary merks + 15 jump squats at each bump
– 10 burpees + 10 lungees then, w/ partner,
– 3 min AMRAP of lateral hop x 20 over partner in plank, switch
– Soccer Field Leg Circuit: 4 iron mikes, 4 jump squats, 4 broad jumps (advance the width of the field)
– Playground 3 min AMRAP w/ partner: (T2b + pull up) x 5 (scale: 10 underdoggies) while partner does Al Gore, switch
– Copenhagens x 30
– Soccer Field Leg Circuit (half of field width)
– reunite with Numbtucks for a final Parking Lot Tabata: wide merks, V-ups, diamond merks, AHs, merks, V-ups, MCs, tuck jumps

Finally, some flutter kicks with the remaining seconds finished up our hour.

Post-Party action was a politically inspired “Democratic Convention” of 5-1 Hillarys, w/ 30 yd politicians in between.

Great work by everyone. One confession – I skipped over more planned burpees due to what seemed like merlot from Cheese Whiz mid workout. After the workout he claimed it was phlegm. Not sure if I believe him, but assuming he’s not lying, I then kinda felt like the way you feel when you leave a birdie putt short…what could’ve been…Sorry, guys. We’ll make up for the lost burpees next time. A fired up Show me coined a new name for Indian Run – Upside Down Kingdom run – in a way that only Show Me can. Good work, Show Me.

Let this date, 3/2/19, be known as the day that E&B finally opened after weeks, months, years of anticipation. Look out 2nd F

!CONVERGENCE! with F3Franklin !THIS SATURDAY!, 3/9/19, 0600-0730 @ Pinkerton Park. Let’s show up strong and have some fun with our brethren down in Franklin. Word is they’re a little rough around the edges, and they may not shower and brush as often  as is standard, but they’re good people, too. See y’all at Broken Wheel,

-Tebow

 

Posted on

Your Finest Merlot, Please

Image result for eagles lightning fire

Conditions: About 45 degrees and soggy. Gloom is in full effect, but starting to feel the first hints of Spring.

Pre-Party: Stats led Kermit, Staples, Creeper, and Barney in a bear crawl of the Nolensville bridge where several of us completed our first end-to-end crawl without stopping. Nice work, fellas!

15 PAX pushed themselves to get stronger, including: Barney Fievel (QiC), Staples, Kermit, 3rd Degree, Tebow, Creeper, Netflix, Inspector Gadget, Nimbus 1500, Altidore, Stats, Scrooge, Matlock, Sterno, and Old Hickory

Warm-up: Long mosey around track followed by 20 SSH, good mornings OYO, and 1 Al Gore.

What started out as a calm, peaceful morning ended violently when Barney dropped his truck bed and revealed 20, 20-pound coupons. A grin spread across his face and, while it wasn’t clear why, it was obvious Barney wanted to see someone throw up.

Thang 1: Love Thy Neighbor

Partner up. 4 exercises with an assigned number of reps (below) must be completed as a 2-man group. One PAX begins assigned exercise while other PAX moseys to the other side of the parking lot and back. He then picks up on the reps where his partner left off while said partner does the moseying. Repeat until assigned number of reps of each exercise are completed.

Exercises were:

50 Blockees (coupon burpees)
100 Block Merkins
150 Block Squats
200 Block American Hammers

Thang 2: Bumpy Mosey

Half mile mosey with 3 speed bumps.

1 – Partners take turns doing 10 pull ups and AMRAP Copenhagens.

2 – Stopped by our beloved bridge, but were not here to crawl. Pick your poison on which foothold to use (low, medium, high) for 30 derkins.

3 – Partners take turns doing 15 leg tosses each on the side of a hill.

Mary

CoT

Post-Party: 3rd Degree led the PAX in 3 rounds of 7 pull-ups, 7 merkins, and 7 jump squats.

Announcements:

Nolensville / Franklin Convergence is Saturday the 9th from 6-7:30am. The Forge will not meet this day. Rendezvous at Nolensville Park to carpool to AO.

Colossians 3:13 – Bear with each other and forgive one another if any of you has a grievance against someone. Forgive as the Lord forgave you.

It’s tiresome to dwell on negative things. Let’s forgive those around us as Christ did and free our minds and bodies in the process!

-Barney Fievel-