Category: Nolensville

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Good Ol’ Fashion Grind @ Broken Wheel

15 PAX in Attendance : Netflix (aka Not Hulu), Inspector Gadget, ShowMe, Creeper, Barney Fivel, Nimbus 1500, Sterno, Tebow, Stats, Ragdoll, Staples (On the Return), Scrooge, Altidore, 3rd Degree, and YHC Kermit on Q.

Pre-party…. @ The Bridge (Bridge Bear Crawl)

Host –  3rd Degree

Attendees – Stats & Altidore w/ his Virgin P2P  Bear Crawl on the Bridge

Tunes-

Had to bring out a little NTB, Lecrae, UK Dub, GvanF, Judah and the Lion, and a few other guest appearances to get us through the CORE focused workout.

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

WarmUps :

Good Mornings OYO

SSH’s IC 15x

BAC’s IC 20x (Makin’em Big @ 10’s)

Few more Good Mornin’s to get them obliques stretched & add a few Willie Mays and then off on a mosey.

Q noticed a lonely fence and decided that it needed some attention. Pax lined up and gave 20x  IC Toes to Fence

After a quick thank you, mosey was ended in the Mill parking lot where Q handed down the paperwork for the mornings first THANG:

Specs:

Partner needed.

20 yards out 20 yards back MoT.

Transitional Exercise = (Spread Um’s = Both PAX on their backs feet first. Pax 1 raises legs 12″ -18 “off ground and spreads feet appx 18″- 24”. PAX 2 then forms a figure 8 or infinity symbol up, over, through,  and around PAX 1 feet)

Transitional Exercise = 2 Rotations

Part I – (Duration = Time for each PAX to Bear Crawl 40yds Total)

Exercise – High Plank

Mot – Bear Crawl

 

Part II – To Quota

Exercise – 50x WWI

MoT – Bear Crawl

 

Part III – To Quota

Exercise – 100x Baby Crunches

MoT – Crawl Bear

 

Part IV- To Quota

Exercise – 150x Sky Kicks

MoT – Duck Walk

 

After a thorough beating on the obliques Q then decides to take the crew to ….

Thang 2….

Whilst meandering on the track Q decides that a round of Flutter Kicks was in order.

PAX line up facing the woods and hit their 6’s to perform 20x Flutter Kicks IC

Mosey continues….

Mosey stops…..

Q calls all PAX to hit all 4’s and request some Bird Dogs

Bird Dogs (30 Second Hold Left & 30 Second Hold Right)

While on all 4’s PAX execute Pike position and received orders for 25x Carolina Dry Docks

Loving the way we were feeling the mosey continued.

Turning corner 3 on the track “The Bridge” looked sad, it needed company, we were bored, we obliged.

In honor of 3rd Degree PAX were called upon for a bridge crossin’…

All PAX pushed hard, very hard…, I know this was very difficult for the end of the workout but everyone gave AYG. Bravo HIM’s

Lastly we hit the 4th corner and proceeded to the start point. To be sure that everyone had a chance to burn shoulders and core Q decides to end in Planks.

High Plank Shoulder Touch – Left and Right 20 Second Hold

High Plank Leg Lift – Right and Left 20 Second Hold

CoT/Numbers/Names

9th Man – Ragdoll (Use to hate running, started F3 10 months ago, ran a half marathon last year, has kids, has a wife, from Minnesota, frikkin great dude!!! Keep pushing brother

Post-Party: 10,9,10 Burpees

Attendees – 3rd Degree, Nimbus, Barney Fivel, ShowMe, Altidore, & Sats

Other News-

  • 3rd F opportunity: Rumor has it Numb Tucks is doing a fireside 3rd F. Details coming.
  • Always prayerful for our brother Soccer Mom
  • Praise for Kermit’s middle 2.0 on Baptism this weekend.
  • I think im missing one…

Again bravo to the hole squad. We have a very strong team and it is encouraging to see each PAX gaining strength and enduring more. Altidore again showing us perseverance, Sterno always going beast mode, Stats steady on Pre & Post Party, and folks like Nimbus that keep pushing me harder. I love being a part of this group and am very grateful for each of you.

-Kermit

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Tag-Team Takedown @ TheForge

11 PAX in Attendance:  Sterno, Typo+, Nimbus 1500, Kermit, MuRSA, Altidore, Stats, Barney Fievel, Gaylord Focker, Creeper & 3D (co-Qs)

I couldn’t convince Typo+ to join me sitting in his warm, dry, running car @ 5:45 for a pre-party with YHC doing 10 Slurpees (Sloppy, wet burpees) on the minute for 10 minutes, so I did them solo in his sideview mirror and Creeper in classic Creeper-fashion joined at about round 4 and completed the party. Much better than a solo post. Thanks Bruthurrrrr!

BG Music provided by Rush, Queen and Ozzy on my jambox under the dry hatchback of my car. Good times. Barney got in a round or two also.

6am, let’s do this!

HulkMania took over to warm us up and take the first 1/2 of the Q.

Warm-Up/Disclaimer:

  • Jog around parking lot x 1 (then circle up)
  • SSH IC x 20
  • LBACs Forward IC x 20
  • LBACs Reverse IC x 20
  • GM OYO
  • WMH OYO

The Thang(s) 

Tag-Team Routine: Mosey to the parking lot and partner-up for bear-crawl 3 parking spaces, 10 tag-team merkins, crawl-bear back. Then lunge walk, 10 Bro-burpees (high-ten at jump) lunge-walk back. R&R x 3.

Then mosey to the Middle-school for…

Battle Royale!

We split into 4 groups in 4 corners. 7:14:21:28 reps of Burpees, IC 4 count flutter-kicks, Merkins and then squats at the different corners in respective rep numbers. Complete reps and progress as teams. Different MOTs included lunge-walk, duck-walk, bear-crawl, huffy-bike, etc. Then go back down from 28:7.

That was 1/2 of the match then Creeper tagged me and Q was passed to 3D as the Ultimate Warrior:

YHC had noticed while huffy-biking around the lot that there was an unlocked section of fence and drainage overflow aka pond right next door…

Cage Match:

Pax were led to the cage and told to lunge walk through the pond to the other side. Water was up to our knees and ice-cold. Super-fun. Altidore was having so much fun that he dove into the water and came up spluttering a few extra Fs and was so excited and thankful for Q’s leadership that he wanted to tackle someone. At the other end we grabbed the cage on our 6s and did 25 IC 4 count toes to cage.

Then…

We couldn’t let Altidore have all the fun so Pax were led to bear-crawl the pond. Sterno was in his element: 

Then there was a flash-sale of hill crawl-bears. So we did x 4. Buy 3 get 1 free.

Mosey back toward parking lot but speed-bump of Bus Burpees. 5 Burpees on one end of the bus, squatting side step or karaoke to other side for 5 WWIs. R&R for 15 total of each exercise.

Mosey to the tennis courts and grab some bench for DADs…Dips, Angle-Grinders, Derkins and Supermen. We did sets of 3:6:9.

Then we went to the parking lot and did 5 AYG sprints pole to pole.

Lastly, since it’s kinda my thing, we went to ford the creek and… Bear crawl and Crawl-Bear the short bridge

CoT/Numbers/Names

Moleskine

  • 3rd F opportunity: boobooNumbTucks plans to host a fire-side 3rd F soon. Deets to come.
  • 2nd F opportunity: Daddy-daughter dance this evening. 3D, Typo and Kermit will join forces with some F3Franklin Dads and their 2.0s for some fellowship and dancing. Looking forward to it!

Bullhorn/What we Learned

  • Glad to hear good news about Altidore’s M and their upcoming 2.2.
  • Keep Typo’s Mom’s recovery, Gaylord’s upcoming Grad-school, AuntBea and YHC with newborn’s at home and as always, SoccerMom in Uganda.
  • Put March 9 on your calendar for convergence with F3Franklin Planned for 6-7:30 at Pinkerton Park. Clown Cars Assemble! 2 weeks away! TheForge will be closed.
  • Thanks to MuRSA for the tunes today.
  • Kermit, Barney and Tebow on deck for leading us in 1stF this next week. Come get some!
  • I’m proud of and thankful for you all taking on uncomfortable challenges and throwing down alongside me.

3D, out!

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F3 Casino at the Pound (Nolensville)

9 Pax gathered to test their luck at a game of chance and pain.Image result for casino gif

3rd Degree and Barney Fievel Pre Party:

10 rounds of 5 pull ups 7 pushups and 9 Mike Tysons, I think???

PAX: Altidore, 3rd Degree, Sterno, Typo Positive, Creeper, Kermit, Barney Fievel, Tebow, Stats (QIC)

Quick mosey around the parking lot circle up.

Disclaimer

Warm-Up

GM OYO, WMH OYO, 13 SSH, 13 Baby Arm Circles, 13 Reverse Baby Arm Circles.

The Thang

Pax rotated rolling 6 dice for the number of reps, picking a card from the F3 Dexicon mode of transportation cards, then picking an exercise card. If the Pax did not like the exercise card they had the option to “double down” (doubling the reps rolled) and re-draw another exercise card. Pax then would MOT from one light pole to the first light pole, exercise and MOT back to the “Casino” table. We gambled ourselves into a respectable upper body workout. The series of events are as follows.

  • Bear Crawl – 19 Monkey Humpers
  • Karaoke – 25 alternating shoulder taps (each side is a half)
  • Karaoke – 52 arm circles (Sterno Double Down)
  • Sprint – 24 Hand Release Merkins
  • Sprint – 34 Calf Raises (Creeper Double Down)
  • Bear Crawl – 26 Flutter Kicks IC
  • Lunge Walk – 36 Hand Release Merkins (Barney Double Down)
  • Duck Walk – 19 SSH IC
  • Sprint – 58 Incline Merkins (Stats Double Down)
  • Karaoke – 31 Wide Arm Merkins
  • Sprint – 28 Floating Starfish
  • Bear Crawl – 46 Chuck Norris Merkins (fist merkins/Altidore Double Down)

COT

Count off/Name o Rama/Announcements/Prayer Requests

Typo’s Mom’s Recovery

Kermit’s Daughter Baptism this Sunday

Altidore’s LP9 first expecting checkup at Vanderbilt today

Weather/Flooding Safety

2F today 11:30 at Campo

Ephesians 2:8-10

For it is by grace you have been saved, through faith- and this is not from yourselves, it is a gift of God- not by works, so that no one can boast. For we are God’s handiwork, created in Christ Jesus to do good works, which God prepared for us in advance for us to do.

Let us remember the good news is that God made a way for a right relationship with him it is not by anything we do.

It was a honor to lead today, Stats out!!!

 

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Buffet of Burpees @ Broken Wheel 2/19/19

Weather: 31 degrees and overcast

PAX: Scrooge, Nimbus, Stats, Altidore, Snowball, Kermit, Creeper, Barney Fievel, Typo+, Hot & Ready, & Show Me

QIC: Sterno

Pre-Party: Altidore

10 Merkins
9 Iron Mikes
8 Pull-Ups
7 Merkins
6 Iron Mikes
5 Pull-Ups
4 Merkins
3 Iron Mikes
2 Pull-Ups
1 Merkin

Started with a Capri Lap to get the blood flowing.

Warm-O-Rama:

15 IC Side Straddle Hops
15 IC Overhead Shoulder Presses
15 IC Forward Little Baby Arm Circles
15 IC Backward Little Baby Arm Circles
15 IC Seal Jacks
5 OYO Good Mornings

Thang 1:

10 Burpees a minute for 10 Minutes (100 Total)

Thang 2:

Partner up. Partner 1 does Merkins while Partner 2 Bear Crawls to light pole and Crawl Bears back to Partner 1. Partner 2 picks up where Partner 1 left off on Merkins while Partner 1 Bear Crawls to light pole and Crawl Bears back to starting line. Continue until each group of partners completed 100 Merkins

Thang 3:

Same Partners. Partner 1 does Little Baby Crunches while Partner 2 Duck Walks to light pole and jogs back to Partner 1. Partner 2 picks up where Partner 1 left off on Little Baby Crunches while Partner 1 Duck Walks to light pole and jogs back to starting line. Continue until each group of partners completed 200 Little Baby Crunches.

Thang 4:

Same Partners. Partner 1 does Squats while Partner 2 Lunge Walks to light pole and jogs back to Partner 1. Partner 2 picks up where Partner 1 left off on Squats while Partner 1 Lunge Walks to light pole and jogs back to starting line. Continue until each group of partners completes 200 Squats.

Thang 5:

Everyone Circles up to perform Pyramid Burpees. Todays pyramid was 10 stories high. Time to get to work!

1 Burpee, then 2 Burpees, then 3 Burpees, then 4 Burpees, then 5 Burpees, then 6 Burpees, then 7 Burpees, then 8 Burpees, then 9 Burpees, then 10 Burpees. The view up here is great but time is running out so we need to make our way back down the pyramid. 9 Burpees, then 8 Burpees, then 7 Burpees, then 6 Burpees, then 5 Burpees, then 4 Burpees, then 3 Burpees, then 2 Burpees, and finally 1 Burpee.

COT

Announcements/ Prayer Requests/ Praises

Prayer Request: Typo+ mom is having surgery today.

Prayer Request: MBarneyFievel is in the process of transitioning to become a stay at home mom.

Prayer Request: Continue to keep SoccerMom in your prayers.

Praise: Snowballs father just finished his last round of treatment.

Announcement: There’s still time to donate to the refugee kids that need our help at Tusculum Elementary. We’ll make a Costco/Sams run to get supplies the first weekend of March. If you feel led to give you can donate some cash to Altidore’s Venom account @jered-parks

Post-Party: Nimbus 1500, Altidore, Stats, Barney Fievel, Show Me, & Sterno

Same as the pre-party only more foggy.

Great work today gentlemen!

Sterno

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Thangs Ladies Love at The Forge

It’s two days post Valentine’s Day and the F3 men of Nolensville gathered at The Forge for an after-VDay support group to learn a little something about romance and the things ladies love.

3rd Degree with an intimate preparty: Numbtucks & 3rd Degree went out for a pre-date doing 10 burpees on the minute for 10 minutes. Precious.

PAX: Tebow, Sterno, Typo+, Show Me, NimbusFifteenHundredSyllables, Barney Fievel, Netflix, Aunt Bea on a scooter, Stats, 3rd Degree, MURSA, Dr. Little Miss Piggy, TV Guide, Old Hickory, Kermit, CheezWhiz, Numbtucks, and RagDoll (QiC).

Warm-up: 

  • 10 Side Straddle Hops
  • Toy Soldiers (high leg kicks) on your own
  • Butt Kicks on your own

Thang 1 that Ladies Love: Chick-Fil-A Parking Lot

If there’s one thing ladies love, it’s Chick-Fil-A.  Any day, show up at Chick-Fil-A between lunch and dinner and it’s slammed with preschoolers and yoga-pants.

So you wanna take your family out to Chick-Fil-A you say? Your lady will love it, but good luck finding a parking spot amidst 900 minivans. For Thang 1 we’re gonna practice parking at Chick-Fil-A … here’s how it works:

  • On one long aisle of a parking lot there are 6 parking spaces marked with cones. In each spot there is an exercise named: 30 Imperial Squat Walkers, 20 Yurpees, 25 Mountain Climber Merkins, 30 Roly-Poly’s, 50 Jump Squats, 20 War Hammers.
  • PAX mosey up the aisle looking for an open parking spot with a cone. If it’s open, one jumps in and does the named exercise.
  • The rest of the PAX continue around the parking lot and go down the next aisle where a mode of transportation is marked: Mosey, Duck Walk, Sprint, Crawl Bear.
  • PAX continue around and around the parking lot, alternating into open parking spots as available, and paying attention to the continuously changing mode of transportation down aisle #2. No double parking!

We do this for about 25 minutes until Meat Loaf is done singing “Out of the Frying Pan.” Everyone did great here and I think all found a parking spot. You’re set to take your family to Chick-Fil-A any day!

Except Sunday of course.

Thang 2 that Ladies Love: Sparking Joy with Marie Kondo

Oh yes, ladies love to organize their house like Marie Kondo. Who’s Marie Kondo you ask, you uncultured neanderthal? Well, ask your significant other – she knows. But for the uninitiated it’s something like this:

  • First you take all your crap out of your closets and dump it on your living room floor.
  • Then you go through each item and decide if it “sparks joy” for you. If it sparks joy, you keep it. If it doesn’t, you throw it out.

Simple, right? See, tuning into your feminine side is not hard gentlemen. Let’s practice.

We line up at one end of the parking lot and Q has a random PAX call out an exercise. We perform a number of them, and then Q has another PAX decide if the exercise sparked joy for them or not. If it sparked joy, we do more. If it did not, we sprint to the other end of the parking lot and still do more. We did things like…

  • Iron Mikes (they sparked joy)
  • Suzanne Somers (she did not spark joy)
  • Lieutenant Dan’s
  • Burpees
  • Merkins
  • Good mornings (thanks Netflix)

Thang 3 that Ladies Love: Remembering Important Dates

Ladies love it when you remember important dates, like their birthday! To practice we’re going to spell out the word BIRTHDAY with exercises.

We go around the circle to celebrate the significant others of our F3 men by remembering their birthday.  For example, I think Tebow’s wife was born on the 26th of some month, so we did 26 Burpees…

  • Burpees
  • Iron Mikes
  • Ranger Merkins
  • Tony Hawk Burpees
  • Hydraulic Squats
  • Duck Walks
  • American Hammers
  • Yurpees

Now, I don’t know why, but you all hooked up with ladies who were born in the 2nd half of the month. We did lots of things. But good for you – you got stronger.

Nameorama

Stoked to have my first FNG naming opportunity this morning as we welcomed Andrew “Scrooge” into our fold. Thanks for coming out brother – well done and hope to have you back soon.  MURSA with the 9th Man – good to have you back friend.

Announcements

Boy you were all chatty this morning. Let’s see if I can remember this…

  • Typo+ will be organizing a 2nd F lunch next Thursday. Details to come on Slack.
  • Stats is organizing a 2nd F outing to the Pistol Range on March 23rd @ 10:00am. Stay tuned for more info.
  • Sterno and Co. are helping us organize donations for refugee students at Tusculum Elementary. They’ll make a 3rd F Costco run for supplies soon – you can participate by sending money via Venmo to @jered-parks (that’s Altidore).
  • F3 Nolensville & F3 Franklin will be hosting a Convergence at Pinkerton Park in Franklin on Saturday, March 9th, 6:00-7:30.  That means no Forge that morning, but let’s all represent Nolensville and skedaddle down to Franklin to meet some other F3 brothers.
  • And MURSA has more gloves than he has hands, so hit him up if you need gloves.

COT

  • Prayers for Typo+’s mom who is having some reconstructive surgery following breast cancer on Tuesday morning.  Let’s all lift her up this week.
  • Let’s celebrate the new life of 3rd Degree’s 2.4, Coulson! Congrats bro!
  • And Numbtucks is down for the count with a knarly knee. Nice to see some true 2nd F & 3rd F being performed by Dr. Little Miss Piggy on the patient this morning… and some 4th F being performed by the patient. Get better soon dude.

Postparty was a Stats & 3rd Degree 16 rep Sunrise Sampler. Tasty!!

Glad to have you all out this AM! You’re getting stronger, you’re getting faster… and you’re getting dizzier every time you do a Tony Hawk Burpee. Peace!

~ RagDoll

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Guess Who’s Back?! Baby Daddy at the Pound

My Bambino arrived 1 week ago, so, Big Papa is back on Q to celebrate! Today’s theme is to go to the breaking point and keep going, like a parent with a newborn waking every 1-3 hours and being the loudest sleeper ever, and yet needing you to care for them. Love keeps going!

13 PAX in Attendance:  Matlock, Sterno, Tebow, Typo+, ShowMe, MicDrop, Nimbus 1500, Kermit, TV Guide, TapOut, Stats, Inspector Gadget & 3D (QiC)

Stats, TVG (Great to have you dude!) @ 5:15 for a pre-party showing with YHC doing Stats’ favorite burpee-free routine (5 Pullups, 7 Merkins and 9 Squats per round). We did 1 round on the minute for 10 minutes. Had to focus hard to keep that form going! Great work all! Thanks for leading Stats.

BG Music provided by Dr. Dre feat. SnoopDogg, Greta Van Fleet & AudioSlave.

5:30, let’s do this!

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 Squats IC x 10
  • Tempo Merkins IC x 10
  • GM OYO

The Thang(s) 

3rd Degree’s version of Royal Burpee in honor of his 4th 2.0: 

Royal Burpee: PAX perform 10 of each Burpee variation called

We did:

  • C: Clurpees
  • O: One-legged
  • U: (Silent Y)Urpees
  • L: Lungees
  • S: Double Shots of Jack
  • O: One-legged
  • N: (Silent K)Nurpees (Knuckle-Burpees aka meat-grinder, Good thing none of us are hand-models

Everyone gave max effort to give 10 good form burpees per round and honored my 4th 2.0 the right way. Thanks for the shower gifts gentlemen. Just what I wanted for paternity baby-shower.

Then…

It’s kinda my thing… Bear crawl and Crawl-Bear the bridge (3 squat bonus for any stoppage)…

This is a mental game where you have to convince yourself you can do more and not quit!

A couple PAX performed their Virgin Pole-to-Pole Bear-crawl (MicDrop, Kermit) maybe another…not sure. Regardless, great work by all!

Lastly, 15 minutes of fun with an exercise cube game provided via MuRSA (Where is he?!) where the PAX circle around Q and roll the cube back and forth performing whatever exercise and # of reps as indicated on cube. We Did: X-Jumps(very manly) at least twice, Jump-squats many times, Merkins, Butt-kicks (too many), Jump-lunges (aka IronMikes), Water Breaks (AKA Yurpees), 1 Minute Plank, Calf-raises, and of course, Burpees. Sterno hadn’t had enough so the cube was rolled one more time for 10 Jump Squats.

CoT/Numbers/Names

Moleskine

  • 3rd F opportunity: Sterno and Altidore will make Costco runs for supplies for refugee elementary students at Tusculum schools through a NumbTucks connection. Deets to come to Venmo money to these HIMs who agreed to head up a supply purchasing run.
  • 2nd F opportunity: 3rd Thursday Lunch next Thursday. Typo+ will give more deets next week. (Aka, decide where 🙂 )
  • Shared a little about how Love doesn’t wait for the object of affection to be lovely, but loves anyway. We are made lovely if you are a Christian through the love of God shown to you while you were His enemy! If you are interested in more details, hit me up and I would love to get lunch, a coffee or beer and talk more. Go love somebody!

What we Learned

  • Great to meet Matlock!
  • We need an official F3Nolensville name for the cube thing. Pain-cube? Let’s work on this…
  • Creeper is planning to Q soon (Right Creeper?!)…stay-tuned.
  • Put March 9 on your calendar for convergence with F3Franklin Planned for 6-7:30 at Pinkerton Park. Clown Cars Assemble!
  • Thanks to Kermit & Tebow for Coffee!!!
  • Everyone is getting stronger, faster and better the more you post. I am proud of you all! In the 10 months F3Nolensville has been posting there is growth! Let’s keep giving it away and inviting/Emotionally-headlocking (EHing) new guys that need this too. My Drive-by EH of a passing car during X-Jumps was not very effective. Oh well, GREAT WORK!

PostParty: Stats led a Sunrise Sampler of 14 reps of DIDs + Plyo Benchjumps in honor of VD.

3D, out!

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You’ve been William Wallace’d

What a beautiful morning!  almost 60deg and raining, perfect for a F3 beatdown.  12 HIMs showed up for a William Wallace beatdown.  Welcome to FNG, Matlock.  Sterno, thanks for bringing him out!

 

PAX: MicDrop, Barney Feivel, Creeper, NumbTucks, Kermit, Snowball, Nimbus1500, Sterno, Matlock (FNG), Stats, Tebow, Typo+ (QIC).

 

Pre-Party: 10 Burpees on the minute for 10 minutes, led by NumbTucks.  NumbTucks, Stats; Late Arrivals: Creeper, Barney Feivel.

 

Mosey, Disclaimer, etc

Warmups:

12x SSH IC; 12x LBAC IC, 12x RLBAC; Stretch OYO

 

Let’s Get It Started In Here…

William Wallace

PAX break into 4 groups of 3.  PAX 1 in each group runs to the middle, does the exercise, runs back.  PAX 2 and 3 plank and wait.  PAX 1 finished, PAX 2 goes, and so on.  Once all 3 complete, rotate to new workout.  All groups complete all 4 exercises.

  1. 10 Squats / 10 Baryshnikov Squats (Legs rotated out to the sides, hips opened, heels raised, then squat.)
  2. 5 Captain Thor (An ab exercise done in a 1:4 ratio. 1 big boy sit up to 4 American Hammers (Russian Twist).)
  3. 20 Bulgarian Ball Busters (Reverse lunge ending with a sharp knee-up. Should be accompanied by a karate sound for maximum effect.) Each leg is 1.
  4. 10 Burpees (do it!)

 

Indian Run

PAX all do a slow run.  Last PAX sprints to front and joins the line.  All PAX follow in like manner until all PAX have a chance to run to the front.  Thanks to Sterno for staying with the 6 on this run.  Make our way back to the parking lot.

 

11’s

PAX line up at light pole.  Run to next light pole, do 10 Merkins.  Run back to first light pole and do 1 Jump Squat.  Total of 11 reps.  Continue in like manner decreasing Merkins and increasing Squat Jumps, keeping total reps at 11 at each light pole.

 

Zig-Zag-ing

PAX plank head-to toe.  Last PAX rises and hops over each PAX in succession until they get to the front, then plank.  Progress until each PAX has hopped.

 

CoT

Count-o-rama, Name-o-rama; naming of FNG; closing prayer.

 

Great job today folks! I’m honored to lead you on my 50th post.

 

Typo+

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Go, Diego, GO! @ ThePound

My Bambino is still not arrived, so Big Papa on Q! Today’s theme is to push yourself physically, mentally and spiritually. You vs. You. Focus on Form>Speed.

12 PAX in Attendance:  Creeper, Sterno, BarneyFievel, Typo+, ShowMe, MicDrop, Nimbus 1500, Kermit, HushPuppy, Stats, Altidore & 3D (QiC)

Stats, Altidore, Creeper (for the whole thing!), & ShowMe (Great to have you dude!) @ 5:15 for a pre-party showing with YHC doing Cindy routine (5 Pullups, 10 Merkins and 15 Squats per round). We did 7 or 8 rounds in ~10 minutes. Nimbus and Barney came in toward the end and busted out 1 or 2 good sets.

BG Music provided by Andy Mineo, Greta Van Fleet, AudioSlave, West Coast Revival and others.

5:30, let’s do this!

Warm-Up/Disclaimer:

  • Jog around parking lot x 1 (find a partner and 1 coupon (Thanks Barney!) per team then circle up)
  • SSH IC x 10
  • SJ IC x 10
  • Tempo Squats IC x 10

The Thang(s) 

3rd Degree’s version of DIEGO: Diego (Dora the explorer’s cousin) – Similar to Dora 1, 2, 3 but just tougher… Same partner situation but the exercises were as follows:

  • 50- Blockees as team, P2 Bear-crawl/crawl-bear 5 parking lengths and back
  • 100- Overhead press w/ block, P2 Politician to 2nd light pole and jog back
  • 150- weighted American Hammers (each side 1), Back to bear-crawl/crawl-bear
  • 200- Block Curls, P2 Skanks (High jump skipping, like Mario breaking bricks) to 2nd pole, jog back
  • 250- Squats w/ Block, P2 Politician to 2nd light pole and jog back

Then…

It’s kinda my thing… Bear crawl and Crawl-Bear the bridge (3 squat bonus for any stoppage)…

This is a mental game where you have to convince yourself you can do more and not quit!

Various MoM exercises were performed by Pax/Teams finishing rounds and waiting for the 6 throughout the workout today.

We did: Flutter Kix, LBCs, American Hammers, Plank progressions (High, R arm up, High, L arm up, Hip Dips both sides)

CoT/Numbers/Names

Moleskine

  • 3rd F opportunity: Sterno and Altidore will make Costco runs for supplies for refugee elementary students at Tusculum schools through a NumbTucks connection. Deets to come to Venmo money to these HIMs who agreed to head up a supply purchasing run.
  • 2nd F opportunity: Lunch today at San Antonio Taco Co. on 21st Ave. near Vanderbilt with Little Miss Piggy and YHC at noon.
  • Shared a little about how we tend to unhelpfully compare ourselves with those around each other and “one-upmanship” is common among men. Shared a story told originally to an audience that tried to see themselves as self-righteous, about 2 men, the first of whom compared himself to his neighbor and saw how much more he did, how much better he was and felt smug and proud, while the second looked internally and saw how much he failed and needed help. The point being, the path to healing and growth comes from seeing your weaknesses, limitations and need, and then asking for help and pursuing growth. The first thinks he has arrived and needs no one, to his doom. The second realistically sees his need and receives help and grows. If you are interested in more details, hit me up and I would love to get lunch, a coffee or beer and talk more. Profoundly affected me and thought I should pass it on.

What we Learned

  • Micdrop got sore from Pull-ups. PSA: working hard = sore muscles, KEEP IT UP!
  • HushPuppy was present for his 3rd in a row…I love warm weather too buddy. Good to see you!
  • Creeper is planning to Q soon…stay-tuned.
  • Put March 9 on your calendar for convergence with F3Franklin Planned for 6-7:30 at Pinkerton Park. Clown Cars Assemble!
  • Thanks to Kermit for Coffee and Barney for Coupons!
  • Come on out Saturday to The Forge for the co-Q/VQ of LMP and Kermit respectively (fitting that LittleMissPiggy and Kermit team up 😉 )
  • Everyone is getting stronger, faster and better the more you post. I am proud of you all! In the 10 months F3Nolensville has been posting there is growth! Let’s keep giving it away and inviting/Emotionally-headlocking (EHing) new guys that need this too. GREAT WORK!

Post party of 6 rounds of MegaMan happened. Whoooeee! He has mad hops!

video games nintendo GIF

3D, out!

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Broken Wheel 2/5/2019

AO: Broken Wheel

Conditions: It was an un-seasonally warm day (65 degrees) for the middle of winter. The fog was rolling in as 18 PAX decided to take the Red Pill and get stronger.

PAX: Kermit, Altidore, Snowball, WMD, Udder, Inspector Gadget, Hush Puppy, Mic Drop, 3rd Degree, Numbtucks, Cheez Whiz, Type O+, Show Me, Stats, Ragdoll, Creeper, Netflix (AKA not Hulu), Sterno (QIC)

Warm-O-Rama: (20) Don Quixotes (IC), (20) American Hammers (IC)

After a mosey around the ball field PAX returned to the parking lot, partnered up and toed the line. Time to get to work!

Routine: “Nolan Richardson”
Partner 1 will perform each exercise denoted below as Partner 2 Politicians 50 yards, performs a ” Bobby Hurley” & jogs back to continue the exercise from the count accumulated by Partner 1. This will continue until the repetition count stated below is met. 1. Burpees (150). 2. Squats (300). 3. Big Boy Sit-Ups (150). 4. Little Baby Arm Circles (300). 5. Merkins (150). 6. Imperial Walkers (300).

Exercise 1: Burpees (150)
Exercise 2: Squats (300)
Exercise 3: Big Boy Sit-Ups (150)

Due to time constraints, mode of transportation was switched from a Politician to a Sprint. PAX seemed to appreciate this audible.

Exercise 4: Little Baby Arm Circles (300)
Exercise 5: Merkins (150)
Exercise 6: Imperial Walkers (300)

8th man (3rd Degree AKA Big Poppa): Originally from California, just outside of L.A. (That’s RAD!, nice one Altidore), Graduated with three degrees from the University of Tennessee (Go Vols!) and is currently waiting for his fourth 2.0 to enter the world.

Announcements/ Prayer Requests: Nolensville has a new Monday AO starting soon. There are several names being kicked around. I’m pretty sure guillotine has been vetoed but we’ll see. Continue to pray for Soccer Mom.

Great work today gentlemen!

Sterno

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Nolensville The Pound “Northern Lights Festival” 1.31.19

Gloom Factor – A frozen 17 degrees.

11 Pax embarked on a magical beat down at the first ever F3 Nolensville “Northern Lights” festival.

PAX – Show Me, Nimbus 1500, 3rd Degree, Sterno, Kermit, Creeper, Barney Fievel, Tebow, Inspector Gadget, TV Guide, QIC Stats.

Quick mosey around the parking lot.

Disclaimer

Good Mornings, Cherry Pickers and WMH OYO.

22 SSH IC

Mosey to the football field (festival ground)

The AO was arranged with a line of green safety glow sticks at either end of the field (about 70 yards apart) A radio with music placed at the far end (the stage).

Thang 1 – Setting up the camp ground. Ascending the “Dancing Bear” pyramid with increasing reps of dancing bears 1-2-3… until we reached 10.

Dancing bear – a set of merkins with equal sets of squat jumps adding an air press at the top of each jump, the exercise is done in phases IE 5 is 5 merkins followed by 5 squat jumps/air-presses.

Thang 2 – Spartan sprints, PAX sprint from one line (campground) down the field to the line with the music (stage) and perform 10 Warhammers jog back to the first line until all in then sprint back to the music and do 10 Burpees. Rinse repeat which ended after 10 total sprints.

Thang – 3 Taking down the campground, by descending 10-1 dancing bears.

COT – Read the Bob Goff quote “If I had one last meal, I wouldn’t spend it with the person I knew would betray me. Love does. This quote captures the simplicity and complexity of the gospel and Jesus. We remembered Charlotte in prayer and asked for the discernment to love others well.

 

Had a blast leading this morning thanks for coming out.

 

Stats out.