Category: Nolensville

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Broken Wheel Pyramid 11s

21 PAX endured mid 30s temperatures in an extra oppressive gloom to work out this morning.

PAX: Numbtucks, Mic Drop, Nimbus 1500, Sterno, Rag Doll, Altidore, Barney Fivel, Woody, Tebow, Soccer Mom, Netflix, Show Me, Creeper, Gaylord Focker, Jason Bell (FNG) know known as “Kermit”, Cheese Whiz, TV Guide, 3rd Degree, Inspector Gadget, Typo +, Stats (QIC)

Disclaimer

Warmup:

Mosey around parking lot

Baby Arm Circles X20 IC

Reverse Baby Arm Circles X20 IC

Side Straddle Hops X20 IC

Round of Good Mornings, Willy Mays Hayes and Cherry Pickers OYO

Thang 1: Bataan Death March

PAX ran in a straight line last in line dropped for three Burpees. Caught back up with the last PAX and tagged him out for a his three Burpees proceeded to front of the line. We proceeded until everyone had the chance to do Burpees and lead the group. Appx .75-.8 of a mile.

2nd Thang: 11s Pyramid 

Pax lined up in the parking lot for 10 Atomic Merkins, Bear Crawled to a middle line for 1 War Hammer (a WW1 with an American Hammer at the top) Crawl Bear to a third line for 10 Plank Jacks. Pax then Bear Crawl to the middle line for one more War Hammer, Crawl Bear to first line for 9 Atomic Merkins, Bear Crawl to the middle line for 2 War Hammers, Crawl Bear to the third line for 9 Plank Jacks and repeat lowering reps at the first and third line increasing reps at the second line. We called this as finished after about 20 minutes.

Mary (Sally):

PAX did the Sally squat challenge.

-Sign up for the Christmas party December 7th.

– Through this season take time to slow down from all the running and remember the meaning of Christmas. “Long lay the world in sin and error pining, til he appeared and the soul felt its worth”

– Keep Spicoli in your thoughts as he walks through his illness.

– Remember Rag Doll and his family during this time.

-Prayers continue for Little Miss Piggy and his family.

Stats out!

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The Stormy Seas of Nolensville!!

Peg Leg Workout

In the wet/windy/ stormy gloom of Nolensville 10 PAXS got to work and let the world know there is no such thing as excuses. We picked one leg that was our “injured” leg and got to work. (I needed some company with my broken toe).

PAX: NumbTucks (QIC), Nimbus 1500, Creeper, Gaylord Focker, Mic Drop, Stats, Altidore, Show Me, Little Miss Piggy, Sterno

Warmup:
Up Straddle Hop IC (20)
Squats (15)
Arms Circles (15)
Air Presses (15)
Overhead Claps (15)
Merkins (10)
THANG 1: Boo Boo Bear Crawl Partner
Partner up, and both boo boo bear crawl with one leg to a designated spot in the middle. Once they meet in the middle they perform 10 Bruce Merkins (one leg crossed over the other and clap hands. Boo boo Crawl bear back. 2 Sets. Now that we are nice and warmed up on to THANG 2
THANG 2: Broken Wheel Barrel / One Legged Burppee 
One partner wheel barrels with one leg to designated spit and the each PAX performs 10 one-legged burpees. Switch partners with the wheel barrel back to the start and each perform 9 one-legged burpees. You finish once you get to one-legged burpee (we went down two after 6). Now we are angry let’s move on.

** We ran to the Elementary and halfway did 1 min “wall sit” against the side of the bus.

THANG 3: DIDS With Scorpion Dry Docks
 20 dips, 15 Irkins, 15 Scorpion Docks (Carolina Dry Dock with one leg in the air), 10 Dirkins. We decreased by 5 until every exercise was at 5.
THANG 4: Captain Therkin
(1 bog boy sit up / 4 American Hammers). A ratio of 1:4, we ended up with 8:32; 5 Merkins in between each set
MARY (extended) – TABATA (45 sec / 10 sec break)
Flutter Kicks IC
Hello Dollys
LBCs
American Hammer
Planks High
Plank Low
Freddy Mercuries
Leg Hold 6 inches off the ground
LBCs again
WW1sThats it folks!

– Remember December 7th Christmas Part at 6pm..
– Advent devotion starts today
– Pray for Little Miss Piggy’s wife (had breast cancer last year and looking at more medical procedure this year)

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11.29.18 – Increased Gravity at the Pound

Image result for macarena

Conditions: 37 degrees felt forgiving after the past few mornings. The PAX are thankful for the conditions and the chance to get a good workout!

3rd Degree led the PAX in a pre-party consisting of five pull-ups, five plank jacks, American Hammers and six Iron Mikes on the minute for 10 minutes. Participants included Creeper, Soccer Mom, 3rd Degree, Numbtucks and Cheese Whiz. The pre-party was kind enough to assist Barney in placing the coupons for the Thangs ahead.

14 PAX became one with The Gloom including: 3rd Degree, Soccer Mom, Cheese Whiz, Stats, Pocahontas, Sprinkles, Mic Drop, Inspector Gadget, Creeper, Numbtucks, Tebow, Altidore, Nimbus 1500, and Barney Fievel (QiC).

Disclaimer (non-standard)

Warm up:

After a quick half mile mosey, the PAX performed the following exercises to the cadence of “Here Comes the Hotstepper” by Ini Kamoze in constant motion:

  • Side to side overhead claps
  • Imperial walkers
  • Iron Mikes
  • Squats
  • Slow SSH

We’re nice and toasty for a new Thang!

Thang 1: Calculated Coupons

PAX line up with one large coupon (20 pounds) and one small coupon (5 pounds). A second 5 pound coupon awaits each PAX across the parking lot.

PAX begin with Hair Burners across the parking lot using the 20 pounder. Once there, the 20 pounder is left and the 5 pounder is transported back to the starting position via the crab walk. Finding themselves with two 5 pounders, each PAX cross the parking lot once more via lunges with one coupon in each hand.

Thang 2: Rock Hard Macarena

This is pretty simple. We performed the “Macarena” to the music with a 5 pound coupon in each hand. If anyone felt humiliated, their humiliation was quickly replaced with sore shoulders and arms.

Thang 3: Coupon Dodgeball

20 pounder = 4 points

5 pounder = 1 point

PAX count off into 1’s and 2’s to create two teams. All coupons are placed on the center line. Everything is performed while crab walking. PAX transport coupons back to their team’s line via the crab walk. PAX are able to take back as many coupons as they’re able each attempt. The side with the most points after 5 minutes wins!

Team 2 brought home the W today with a score in the neighborhood of 25-8. Way to show everyone that Team 2 is actually #1, or something.

One more half mile mosey finds us ready for some Mary.

Mary

Circled up for some GM and WMH OYO. 15 seconds of deep breathing closed us out.

Post party consisted of 33 derkins and was attended by 3rd Degree, Barney Fievel, Soccer Mom and Nimbus 1500.

1 Corinthians 1:17 – For Christ did not send me to baptize, but to preach the gospel—not with wisdom and eloquence, lest the cross of Christ be emptied of its power.

Don’t forget about the F3 Christmas Party hosted by Numbtucks!

  • Date: Friday December 7th @ 6pm
  • Location: 601 Mer Rouge Drive
  • Details: Adults only. There are still openings for one dessert, one beverage and two side dishes. RSVP with Numbtucks.

-BF OUT-

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Oregon Trail Part 2

Conditions: 25 degrees

16 PAX in Attendance: 3rd Degree, Tebow, Altidore, CheezWhiz, Stats, Nimbus1500, ShowMe, Netflix, Creeper, Sterno,  SoccerMom, Inspector Gadget, NumbTucks (NimTucks this morning), ragdoll, Barney Fievel & WMD.

PreParty: 3rd Degree, SoccerMom, CheezWhiz, Creeper and Gaylord Focker (Don’t know what they did, I’m more of a Post Party kinda guy)

Warm up:
Started circled up for 10X: Twist Lunges, Knee Tucks, Toy Soldiers, T Merkins, Prisoner Squats & Prisoner Iron Mikes?

Prairie Problems
Partner swap:  PAX 1 Prairie Grass Pullups (Burpups) 10X, while PAX 2 completed as many “side plankups” as possible.  Swap then Rinse and Repeat for 10 mins

Base of the mountain 
The cold is tough on those wooden wheels.  15X (Broken Wheel) One Legged Hops on the Right Leg, 10X Angle Grinders, 15X One Legged Hops on the Left Leg, 20X Mountain Climbers.  Rinse and Repeat from the park entrance to the back parking lot, otherwise known as the Rockies

BurpBack Mountain 
Gotta do what you have to keep warm with your partner.  PAX 1 did Politicians up the Hill and Bear Crawled down 3X, while PAX 2 did Burpees.  Swap then Rinse and Repeat until there were an aggregate of 50 Burpees done by the pair.  Part way through, we lost some feet to frost bite, so the last 25 were one legged Burbees.

Quick Snake Run back to home base

Mary
30 Seconds of: Reverse Crunches, American Hammers, Jack Knife Sit-ups, One Legged Prom Dates (one round per leg, while my name was bellowed in a compromising way be the PAX), Wine mixers, Crunches, Mountain Climbers & Freddie Mercuries.

Post Party
Nimbus1500, 3rd Degree, CheezWhiz, Creeper, NumbTucks and SoccerMom & Barney completed 10 Yurpees

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11-24-2018

15 Pax – Barney Fievel, 3rd degree, Creeper, Rag doll, Cheeze wiz, Soccer Mom, Hush Puppy, Altidore, Mic drop, nimbus 1500, Numbtucks, Hans(FNG), Tom Petty(FNG), Polar Express(FNG), Gaylord Focker

Disclaimer

 

Mosey to parking lot

 

Warmup –

SSH 10 in cadence

High knees 10

Butt kickers 10

Willie mays on your own

Calf raises 10

Windmills (right hand to left foot and vice versa) 10

 

Workout –

 

Suicides in the parking lot run to first line touch line and politician back

 

Bombs – after each exercise run to end of parking lot and back

10 burpees,

15 overhead claps

20 merkins

25 big boy sit ups

30 squats

 

24 plank jack burpees

9 dips

80 mountain climbers each leg is a half while partner does lunge walk

100 pushups – partner does 10 after completion the next person does 10

Indian run around the school

 

Mary

Bicycle crunches  – 20 in cadence

Flutter kicks – 20

Side plank each side

 

COT

Welcomed 3 FNG and pray

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Thankful Q @ The Pound

Thanksgiving coming at ya like:

14 PAX in Attendance:  Creeper, Sterno, Tebow, TV Guide, SoccerMom Altidore, Gaylord Focker, Nimbus 1500, “Cirrus Black” (FNG Will, Nimbus’ little brother), MuRSA, Netflix, HushPuppy, CheezWhiz  & 3D (QiC)

Surprise! 5:15 pre-party solo showing of YHC doing 5 burpees and then sprint 2 light posts (~50 yds) per round. We did 10 rounds in 10 minutes. Creeper came in midstream and busted out 6 good sets. Gaylord got in 2. BG Music provided by TobyMac, Metallica, Greta van Fleet and others.

Warm-Up/Disclaimer:

  • Jog around parking lot x 1
  • SSH IC x 15
  • IW IC x 10
  • Tempo Merkins IC x 10 (varying cadence)
  • SJ IC x 10
  • Tempo Squats IC x 10
  • 30 seconds GM OYO

The Thang(s) 

Apparently, NumbTucks got voluntold to cook 4 turkeys and hams, so I consulted with him for this part of the Q. Much love was sent his way as we busted out these sets…

We done DID it:
Derkins, Irkins and Dips in sequence. x3, x6, x9 & x12. Then back down the mountain with 9, 6, 3. Arms are pumped! But SoccerMom hasn’t had enough yet, “Is that it?” So we ended with 10 of each.

F3Nolensville Turkey-Trot. Indian Run 1 mile with a speedbump: We have to show our FNG what F3Nolensville is all about… lunge walk the short bridge 10 squats on far side, then lunge walk back.

Run past the long bridge (much to the appreciation of the PAX)…

Our family loves time together and games for the holidays…so we did:

The Deck of Death: 4 suits, 4 exercises. Do the number of reps on the card, all face cards are 10, Aces=11. Joker is 20 of Pax’s choice (mix & match or all of one). For today: ♥ = Iron Mikes (each leg = 1/2) ♠️= pull-ups  ♣️= Burpees ♦️= toes to bar.

Everyone got a turn and for some reason the Iron Mikes were very represented. Had my legs feeling like:

 

MoM: Pax perform a few Mary exercises:

We did: Flutter Kix with arms held up or out (not under butt) & American Hammers

CoT/Numbers/Names/Christening of FNG

Post-party of 26 burpees (3D pulled a 6 and planned to do Yurpees but STERNO was like, “PLUS??????” and YHC pulled a Joker, so modification to Burpees was announced. Strong Showing of most every PAX. Brutal finish!

But wait…There’s More! TVG hid his B-day until SoccerMom let it slip so we did 41 Merkins in his honor.

Moleskin/What we Learned:

  • So cool to see the beautiful Golden Full Moon and the colorful sunrise today, The Heavens declare the glory of God and I’m thankful y’all got out of the fartsack to witness it with me today.
  • Awesome to linger for 45 minutes of coffeeteria after the beatdown. Great to meet Nimbus’ Brother Cirrus and both Nimbus and CheezWhiz plan to bring more family Saturday. Sweet!
  • CheezWhiz has plenty of ideas for future Qs, CSAUPs, Gladiator-style F3 fights to the death, etc. Needs to sign up!
  • Exercise Self-Control and Discipline this weekend/holiday when men are expected to gratify the flesh and serve themselves. I’m not saying not to enjoy and be thankful for the gifts of good food and drink, I’m just encouraging to consider serving and not being a glutton…Aye?
  • I might need some help from Gramma to pass the potatoes after the DIDs though…
  • See you Saturday for a HushPuppy Q!!!!!!!!!!!

3D, out!

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17 BEAR down @ BrokenWheel

 

17 PAX in Attendance:  Creeper, Sterno, NumbTucks,  Barney Fievel, Tebow, TV Guide, SoccerMom, ShowMe, MicDrop, Inspector Gadget, Nimbus 1500, MuRSA, WaterBoy (F3Franklin Pax), Netflix, RagDoll, CheezWhiz  & 3D (QiC)

NumbTucks & SoccerMom @ 5:15 for a pre-party showing with YHC doing 6 Pullups, 9 Irkins and 12 Iron Mikes (or Squats for NT) per round. We did 8 rounds in 10.5 minutes (1 round every ~75 seconds) Creeper came in midstream and busted out good sets including a makeup set after other Pax were done. BG Music provided by Maserati, TobyMac and others.

Warm-Up/Disclaimer:

  • Jog around parking lot x 1
  • SSH IC x 10
  • Tempo Merkins IC x 10
  • SJ IC x 10
  • LBACs x 10 Forward and Reverse with Big ACs intermingled
  • Tempo Squats IC x 10
  • 30 seconds GM OYO

The Thang(s) 

Dancing Bear Pyramid: PAX perform 2 Merkins and then recover to perform 2 Dancing Bears (Andean Bear (RIP) from Nashville Zoo on news…basically a jump squat and OHP). R&R going up in 2 reps of each until 10 & 10. Then back down the other side of the pyramid back to 2 each.

Bearway to Heaven: Bear crawl and then crawl-bear Sprints from 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! YOU TRY IT!

Then…

It’s kinda my thing and we have to show our guest WaterBoy what F3Nolensville is all about… Bear crawl and Crawl-Bear the bridge (5 squat bonus for any stoppage)…

Lastly…

Deconstructed Yurpee Apocalypse: Start with 10 squats, then 10 Atomic Planks, 10 Clerkins (Clap-Merkins), 10 APs, and 20 Tuck-Jumps. Then decrease by 2 for Squats, APs, Clerkins, APs and by 4 for the TJs all the way down to 2:2:2:2:4.

MoM: Pax perform various Mary exercises until Q is smoked, then asks PAX for input on next exercise…R&R.

We did: Flutter Kix, Freddie Mercuries, American Hammers, Plank progressions (High, R arm up, High, L arm up, Low)

CoT/Numbers/Names

Moleskin

  • Make sure to sign up for Q slots for F3 Nolensville on F3nashville.com under Q Sign up (created a link in this sentence)
  • If you can bring or Venmo $ for coffeeteria to Tebow (@Nathan-Wright-34) that would be great as supplies are needed
  • 3rd F opportunity in Franklin: Marriage Tune up Series Date: Thurs Nov. 29th Location: 320 Main Street Suite 200 Franklin TN 37064 (above the TN bank on square) Time: 530am-6:30am
  • Exercise Self-Control and Discipline this week when men are expected to gratify the flesh. I’m not saying not to enjoy and be thankful for the gifts of good food and drink, I’m just encouraging to consider serving and not being a glutton…Aye?
  • Shared a little about when overwhelmed with darkness in your heart, others’ hearts or the world around us, remember that Christ overcame the world, nothing can separate those that are loved by God through Jesus if a Christian
  • Romans 8:35 Who shall separate us from the love of Christ? Shall tribulation, or distress, or persecution, or famine, or nakedness, or danger, or sword?36 As it is written,

    “For your sake we are being killed all the day long;
        we are regarded as sheep to be slaughtered.”

    37 No, in all these things we are more than conquerors through him who loved us. 38 For I am sure that neither death nor life, nor angels nor rulers, nor things present nor things to come, nor powers, 39 nor height nor depth, nor anything else in all creation, will be able to separate us from the love of God in Christ Jesus our Lord.

  • Everyone is getting stronger, faster and better the more you post. GREAT WORK! See you Thursday!!!!!!!!!!!

3D, out!

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11/15/2018 The Pound – Coupon Dodgeball?!

Conditions: The elements sought to deter us. They failed. 33 degrees and getting colder, completely soaked and more wet stuff coming down all the time. Gloom showed up in full effect this fine morning.

9 PAX Embraced The Gloom including: Altidore, Stats, Pocahontas, Tebow, Numbtucks, Mursa, Mic Drop, Typo+, and Barney Fievel (QiC).

Disclaimer

Warm up:

After a quick warm-up lap around the track, the PAX circled up for the following exercises IC: 10 SSH and 10 Seal Straddle Hop, 10 Squats, 10 LBAC, 30 seconds of GM, Al Gore, and WMH OYO.

Have you seen Barney’s truck? Beautiful machine. Black as the night and twice as mean. Best feature? All that bed space for coupons!

Thang 1: Mini-Cooper (2 laps)

10 reps of each of the following exercises performed with coupons between laps. Meant to be a well-rounded routine with one exercise for the legs, one for the chest, one for the core, and one for the arms.

  • Baryshnikov Squats: Legs rotated out to the sides, hips opened, heels raised, then squat.
  • S2S Merkins: Place one hand on coupon and other hand on ground, perform one merkin, switch hands, repeat.
  • Big Boy Sit-Ups into American Hammers.
  • One Colt 15 between each lap. A Colt 15 requires the PAX to curl the coupon 5 reps low, 5 reps mid, and 5 reps high. A reduction of the Colt 45 (same, but 15 reps each).

Thang 2: Hair Burners

PAX begin bear crawling across the parking lot with their coupons. To progress, PAX crawl forward, reach between their legs, grip the coupon and drag it forward and slightly ahead of them. Bear crawl forward and repeat. Every 5 “pulls” is accompanied by 5 Iron Mikes.

Thang 3: Coupon Dodgeball

If you can dodge a coupon, you can dodge a ball! PAX count off into 1s and 2s and break up into two teams. More coupons than there are PAX are arranged in a line halfway between the two teams. PAX must crab walk to the line of coupons and carry one back to their team’s starting line on their midsection. Passing coupons off to other PAX is allowed. Repeat and start crab walking all the way to the other team’s side and taking one of their coupons once there are no more in the middle. When “time” is called, team with most coupons on their side wins. The PAX clearly illustrated why the crab is the apex predator of the seas.

Mary

Circled up for some GM and WMH OYO. Then some power leg stretches called out by the Q. Mary was completed with a brief meditation meant to bring us back to our center and heighten our awareness of our surroundings.

We prayed for Sprinkles. He tweaked his back working out in the gym. Once again, Sprinkles proves that the safest place to work out is outside, in the freezing rain, at 530am.

“When anxiety was great within me, your consolation brought joy to my soul.” Psalm 94:19

-BF Out-

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The Oregon Trail

Conditions: 38 degrees and raining

13 PAX in Attendance: 3rd Degree, Tebow, Altidore, CheezWhiz, Stats, Typo+, Nimbus1500, ShowMe, Netflix, Creeper, TV Guide, Sterno & SoccerMom.

PreParty: 3rd Degree, SoccerMom & Typo+ (Don’t know what they did, I came in hot at 5:30)

Warm up:
Started circled up with a few Butt Kicks, Side Straddle Hops and Dynamic Stretching prior to setting out on the trail.

Indian run over to Independence, MO (Nolensville First United Methodist Church) to gear up for our journey.

Assemble the Wagons: Partner up
Partner 1 in wide PLANK while Partner two begins their IRON Hulk swapping every set, ascending from 1 Merkin:4 AirPresses to 10 Merkins:40 AirPresses

Now that our transportation is taken care of, we rode over to the Kansas River (Mill Creek) via an Indian Run.

Ford the River
Crabwalk feet first, then sideways, flip sides then backwards over the bridge.

Bear Hunting
Partner 1 begins Crawl Bear away from Partner 2, while Partner 2 does 5 Pistol Squats on each leg.  Once partner 2 completes his Pistol Squats, he Bear Crawls until he catches Partner 1.  (Flip sides, Rinse and Repeat the length of the high plains of Nebraska (Nolensville Soccer Fields)

Carry your Kill
Now that we’ve got lots of bear meat, we need to get it back to the wagon via Partner Carries from the Soccer Fields to Mill Creek Brewery.

AND…we all died of dysentery (Ran out of Time)

Quick Snake Run back to home base

Mary
In honor of the origin of the name Oregon, thought to be from the French Canadian word Ouragan (Hurricane), we completed a quick Hurricane Hoedown.

Post Party
Nimbus1500, 3rd Degree, CheezWhiz, Creeper and SoccerMom completed 7 Yurpees

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United We Stand @ The Forge

UNITED WE STAND!United we stand

Now that the Elections are over, and our new officials are elected, let’s throw off our differences and “Come Together” (yes, that song was provided for listening pleasure during the warm ups). I know you guys celebrated on Thursday also, but it’s never too much to celebrate Veteran’s Day again. And in light of that…this is a NO MAN LEFT BEHIND EVENT. All exercises are to be done together: with partners, in cadence, or progressing at same time.

Conditions: A balmy 30 degrees, but wind was kickin it and just enough wet to get those hands and your six to turn blue

PreParty: 3rd Deg drug out Typo+ and Barney Fievel to a pre-party of 10 burpees on the minute for x10min (LittleMissPiggy snuck in for a couple rounds and Cheez Whiz squirted out one)

15 PAX in Attendance: 3rd Degree, Tebow, Altidore (always thought this was Out the Door), Sprinkles, Ragdoll, WMD, Pocahontas, CheezWhiz, Little Miss Piggy (VQ), Stats, Typo+, Nimbus 1500, Lovie, Barney Fievel. Oh and AstroGlide slid in there as well.

Warm up:
A little jaunt around the football field (no gates open…audible. Omaha, Omaha, Omaha).
On the line:   20 yards of toy soldiers, butt kicks, long lunges
Circle up: in cadence baby arm circles x 15 (whoops – DISCLAIMER PROVIDED!!!), side straddle hops x 20; chest flaps on your own x 20sec, kneeling hip flexor stretch 20sec x 2

Thang 1: Veteran Clock Push Ups: (feet stationary—walk hands around to the time called out and do that many push ups)
11:00 –for Veterans Day! WWI ended with the armistice at 11th hour, of 11th day, of 11th month of 1918
2:00—for the 2.1 million American troops we have
8:00—for the over 800K reserves and Nat’l Guard
1:00—for the 1.3 million active duty
8:00—for the approx 800 U.S. Military installations

Thang 2: “A Plankety-Plank Prom Date Apocalypse”: BRO UP
Partner 1 in plank, Partner two does 10 reps of single leg Prom Dates (I call these Volunteer Prom Dates, cause they hardly have a leg to stand on, much less two) –switch –rinse and repeat progressing down to 1 rep.

jog to soccer field – “it’s getting wet” “now we’re having fun!” … “that’s what she said” –3rd Deg

Thang 3: “NO MAN LEFT BEHIND!”
100 yds down and back: advance each 10 yds and do 5 reps of indicated exercise; no one advances until all are finished with the exercise portion
First 50yds: bounding with 5 Yurpees (show those Communists we can do them better)
Second 50yds: Bear Crawl with 5 Iron Mikes (get those hands wet–that sucked)
Third 50yds (headed back now): crab walk with 5 V-ups (get those sixes wet)
Fourth 50yds: duck walk with 5 sidestep Merkins! (each side – and make sure you finish them all!)

To the playground:
Thang 4: “BIG GUNS”
20 reps of Underdogs then Coppenhagens (dips). Repeat with a set of 10 each –thanks Robert Earl Keen for the song

Jog back to parking lot

Mary: Circle up on your six : sky kicks in cadence x15, supermans x10 , Recover!

COT: As an American always be thankful for the freedoms we have but also for the people sacrificing in so many ways to provide and protect that freedom. It takes a lot of people to keep that freedom. As a follower of Christ, be ever thankful as well for the freedom from sin that entangles and the destruction that it brings in our lives—also for the freedom to live a full and joyous life. And use that freedom to serve those around you.   Galatians 5:1 “For freedom Christ has set us free; stand firm therefore, and do not submit again to a yoke of slavery.” Galatians 5:13 “For you were called to freedom, brothers. Only do not use you freedom as an opportunity for the flesh, but through love serve one another.”

Reminders: F3 Nolensville swag has been ordered and is getting printed now!