Category: Nolensville

14 PAX tagged up at Broken Wheel this morning as Precinct Judge RagDoll supervised an Election Day themed beatdown.

But first… Preparty: 3rd Degree, TV Guide, Creeper, Typo+ and SoccerMom hammered out 5 pull-ups, 10 Merkins and 15 Squats per round. 8 rounds in 9.5 minutes. Good job men!

PAX: ShowMe, MicDrop, 3rd Degree, Typo+, Creeper, TV Guide, Sterno, Hush Puppy, Tebow, Nimbus 2000, Soccer Mom, Inspector Gadget, Stats, RagDoll (QIC)

We all survived the night’s tornado scare and welcomed a slightly less gloomish morning due to the end of daylight savings time. Nice to actually see each other’s faces for the first time in weeks.

It’s 5:30am. 56 degrees. Polls are open. Let’s roll!

Disclaimer:

Warm Up:
We kicked things off with an Indian Run around the track, and let’s keep it patriotic with our Old Glory shovel flag in the lead. 1/3 mile around the track, then back to the parking lot for:

• A bit of stretching including: Cherry Pickers (4 count stretch bending over at waist and touching ground forward, middle back then stand), next pull your arm over your head and bend to the side toward your opposite leg… I suppose there’s a name for that, but I don’t know what it is. Plus a few other nameless stretches and Good Mornings.
• 20 Side straddle hops
• 18 Tempo squats.

It’s 2018 – that’s 242 years of democracy! #America!

Thang 1: The Millard Fillmore
Millard Fillmore was pretty mediocre at most things, namely being a very mediocre 13th President. But there was one thing he did do right.

One day the Library of Congress caught on fire, so old Millard ran from the White House to lead the bucket brigade to save the building. Today we honored the one un-medicore presidential act of #13.

PAX partner-up and line up in the parking lot at the East light pole. Here’s the drill.

• Politician (backpedal) across the parking lot to the middle light pole (approx 30 yards)
• First partner wheelbarrows to the North edge of the parking lot (approx 20 yards).
• At the edge of the parking lot both partners complete 3 Yurpees (Clurpee with 2 tuck jumps = 1). It’s named after a Communist – but you doing them reminds you to be thankful for democracy.
• Second partner now wheelbarrows back to the middle light pole
• Continue Politician across the parking lot to the far West light pole (approx 30 yards)
• Same as before – partner wheelbarrow, 3 Yurpees, wheelbarrow back to the light pole.
• Now both partners Politician all the way back to the starting light pole (approx 60 yards)
• Imperial Walkers until all in.

Those proficient in mental geometry and spatial reasoning have recognized we’ve made the outline of an “F” in our Millard Fillmore work. Not everyone got it, and the fire is still burning, so let’s rinse and repeat but this time with 6 Yurpees at each wheel barrow turn. 3rd Degree war cried. Q got tired. Nice work everyone.

Thang 2: Great American 11s
QIC hasn’t been voted out of office yet so we gather at the middle light pole for another celebration of democracy.

Great American 11s are 11s with a decidedly patriotic twist — Merkins / Mountain Climbers, Lame-duck Session Walks, and American Hammers.

• PAX form a line and perform 10 sets of 3 Merkins + 1 Mountain Climber.
• Then Lame-duck Session Walk 15 yards (that’s a duck walk 2 steps + a hop forward… like a duck with a broken foot, kinda like Congress after midterms).
• Perform 1 American Hammer.
• Immediately go into your next cadence of 9 sets of 3 Merkins + 1 Mountain Climber.
• Lame-duck Session Walk back to the light pole for 2 American Hammers, and continue on as 11s do.

Who’s a Great American? 14 PAX performing Great American 11s – that’s who!

Mary:
Circle up in the parking lot. On your 6 – we’ve done this routine before!

Keep your feet floating during entire routine: 8 count leg hold, 40 Scissor kicks, leg hold, 20 FlutterKix, leg hold, 20 Toes to the Stars (reverse crunch leg thrusters), leg hold, 20 Freddie Mercuries (bicycles), leg hold. And recover.

We made it fellas. Polls are closed. Time to get your “I Voted” stickers. Actually I don’t have stickers for you… but Tebow brought coffee. Thanks Tebow!

Counterama/Namerama/CoT:
It’s easy to get disillusioned during election season with all the negativity and broken promises. But we live in America and we are free, thanks to the sacrifice of so many men and women who have gone before us. They pledged to each other their lives, their fortunes and their sacred honor.

So today, enjoy your freedom. Lead with freedom. Worship in freedom. Live your freedom. And get out the vote!

Post-Party: 3rd Degree and Soccer Mom are still hungry for more. ShowMe and RagDoll join in for 6 more Yurpees for America.

Announcements:

• Only TWO DAYS LEFT for the F3Nolensville Swag pre-order! Get your order in before it’s too late! https://f3.mudgear.com/products/f3-nolensville-broken-wheel-pre-order
• Join us at The Forge this Saturday, 11/10 for a Little Miss Piggy Virgin-Q!
• Prayers for NumbTucks on IR with a broken toe.

Thankful to lead you men today!

– RagDoll

This Morning’s Playlist

13 PAX danced through the early morning hours like no one was watching, because no one could see them, because its super dark…

Conditions: a lovely 40 degrees, no wind, and tons of clouds making it darker and Gloomier than usual.

QIC: Barney Fievel
PAX: Show Me, Gaylord Focker, Nimbus 1500, Stats, Ragdoll, Typo+, Tebow, Numbtucks, Inspector Gadget (FNG), Creeper, Altidore, and 3rd Degree.

Warm-Up:

After a mosey around the track, PAX circled up and performed the following:

• 15 SSH, 15 seal straddle hops, and 10 low and slow squats in cadence.
• Also, 20 seconds OYO each Al Gore, WMH, and Good Mornings.

THE THANG: 11’s – Prison Merkins and Peter Parker Merkins

PAX line up and perform 10 Prison Merkins, lunge across the parking lot, perform 1 Peter Parker Merkin, and duck walk back to the start. Rinse and repeat decreasing 1 rep PM and increasing 1 rep PPM.

Barney called an audible and ended the Thang to make time for more fun!

Another quick lap around the track with a speed bump. PAX grabbed some bench and busted out 20 Derkins.

Back on track (literally), let’s head for our bridge. Anyone else’s legs feel a little untrustworthy?

Barney confessed to the PAX that he suffered from Stockholm Syndrome after being repeatedly forced to bear crawl the bridge by 3rd Degree. Now we like it, we love it, and we want some more of it! Bear crawl down bridge and mosey back. Completed lap around track and circled back up in the parking lot for some Mary.

Mary:

On your six. 10 Starfish and a few light leg exercises to flush them out.

CoT:

Jeremiah 17:5 – Cursed is the man who trusts in man.

Welcome new PAX Inspector Gadget! Way to Sponsor, Nimbus 1500!

-Barney Fievel out-

14 PAX in attendance: Barney Fievel, Numbtucks, 3rd Degree, Sterno, Creeper, Netflix, Altidore, Stats, ShowMe!, Nimbus1500, Typo+, Tebow, Cheese Whiz & RagDoll (co-VQiC)

Numbtucks, Barney Fievel and YHC came early for a 10 burpee on the minute for 10 minutes welcome-party. Creeper joined in with many rounds of strong reps also. Getting Stronger! Nice and warm now for the beatdown.

RagDoll gets us circled up while CheezWhiz preps the tunes.

Disclaimer/Warm Up:

15 SSH, Cherry Pickers (4 count stretch bending over at waist and touching ground forward, middle back then stand), 10 Slo&Lo Squats, 30 seconds Good Mornings OYO. Other various stretches RagDoll called out, (I think)

Long Mosey around 1/3 mi track 1.25 times to the Baseball field-house.

Word of the Day: “Plyometrics” RagDoll gave a brief history lesson how a communist developed an Olympic training methodology based of burst/explosion techniques. His name was Yuri SomthingorOtherski (Look it up).

Thang 1: Yurpee Apocalypse

PAX took 10 seconds to partner up. While one partner performs 10 Yurpees (submitted to the Exicon) (Clurpee with 2 tuck jumps = 1), Partner performs AMRAP bleacher box-jumps. Then Flap Jack back and forth until times was called by Q going down by one rep of Yurpee per round. ~10 minutes

Mosey around track to PainGround

Thang 2: Up and Down Apocalypse

PAX took 10 seconds to partner up. While one partner performs 10 Pullups/Chin ups or UnderDoggies  , Partner performs AMRAP Copenhagens (dips…you get it…). Then Flap Jack back and forth until times was called by Q going down by one rep of Pullup/UnderDoggy per round. ~10 minutes

Mary

Circle Up in Parking lot. On Your 6! Keep feet floating during entire routine: 8 count leg hold, 20 Scissor kicks, leg hold, 20 FlutterKix, leg hold, 20 Toes to the Stars (reverse crunch leg thrusters), leg hold, 20 Freddie Mercuries (bicycles…you get it…), leg hold, DONE

Counterama/Namerama/CoT

Announcements: 

• Great Double Virgin Co-Q by Ragdoll and Cheeze Whiz
  • We had 14 come out and support these guys! Way to go!
  • Playlist used by CheezWhiz available on Slack
• This Thursday, October 25th – New AO Launch – The Pound
  • This makes the third AO for F3Nolensville since we started 6 months ago. Excellent work, guys! Tebow is the Plant Q.
• Saturday, October 27th – Boos and Booze Party at Netflix’s house
  • 7:30pm-??? – Adults only please. Look to Slack for address and more details from Netflix. (Hope your back gets better soon bud!)

Isaiah 40:28-31 – Great Shout out and word from RD/CW about how we come out at F3 and get exhausted, but God is never tired and gives strength.

11 PAX in Attendance: Sterno, NumbTucks, RagDoll, 3rd Degree (YHC, QiC), Barney Fievel,  HushPuppy, CheezWhiz, Netflix, Costa Rica (FNG/Willy Loman “Oliver”), Typo+ & SoccerMom

NumbTucks, Soccer Mom & CheezWhiz @ 5:15 for a pre-party showing with YHC doing 5 pull-ups, 5 Diamond Merkins and 5 Atomic Plank Jacks on the minute for 10 minutes. Strong showing! Playlist = AudioSlave

Sterno circled the parking lot laughing at all the midwifery and infirmary noises coming from the preparty participants.

Warm-Up/Disclaimer:

• Jog around parking lot x 1
• 5 Burpees OYO to get warm as some Nancys remarked how cold it is getting 😉
• SSH IC x 10
• Tempo Merkins IC x 10
• 30 seconds GM OYO
• Explain form for different punches and names: Jab, Cross, Hook & Uppercut, explain Knee Smash and demonstrate each

The Thang(s) 

Tabata Set #1:

20 seconds of following exercises with max output then 10 seconds rest before next exercise: Dodge Squat + Jab + Jab, Side Straddle Hops (instead of jump-rope), Cross + Jab + Uppercut switch lead leg after 5 reps, SSH, Jab + Cross + Knee Smash switch lead leg after 5 reps, Hook + Jab + Uppercut switch lead leg each time. 3 Songs (12 minutes) Still Dre, Smells like Teen Spirit and (fittingly) Rocky Theme

Tabata Set #2:

Break Pax into 4 groups

20 seconds of following exercises with max output then 10 seconds rest before next exercise with Mountain Climbers in between: Pull-ups, Merkins, Rows/Underdoggies on Swings (considered calling these MudPuppies due to ponding under swings), Squats. 2 songs (8 minutes) UpTown Funk and Back in Black

SideCrawl Up/Downs: PAX in High Plank with arms on PlayGround raised barrier. Crawl sideways around the ring, performing 3 Irkins every time Q yelled Up and 5 Plank Jacks when Q yelled Down. We did counter and clock-wise directions. Anyone else’s shoulders/back toasty? Good, let’s keep rolling.

Mosey to Bridge 1/2 way point, Lunge walk to end. Crawl Bear back to other end.

MoM:

• Laney-Lou held by all in a circle while sequential PAX count to 10.
• WWIIs x 15

Counterama/Namerama/Christening of FNG/CoT

Moleskin/What we learned today

• Excited to continue the momentum with F3Nolensville!
• Angry 3D Q comes out sometimes. Thanks for bearing with me and taking it with a grain of salt.
• Great to meet “Costa Rica” today. Great job giving it away and EH’ing Netflix!
• Numbtucks’ Women’s Cycling Q came out early but MC died down as we went along…
• Explained the theme for the Q today: 1 Corinthians 9: 25-27, we exercise discipline & self-control for a reason, what’s yours?
• “The Pound”, our newest workout time (Thursdays 5:30-6:15) is set to launch in a week and a half on 10-25-18 @ the Nolensville Park Bark Park (same-ish location as Broken Wheel)
• Our first F3Nolensville Shirt with custom Logo is nearing completion of development and should be available soon for pre-order. Just in time for the holidays and to show your support of and participation in this great organization.
• Numbtucks (aka Justin Tucker) will present an opportunity for 2nd F: Fellowship with a backyard Bonfire soon. Details upcoming…
  Lastly, in order to execute the 3rd F: Faith, i.e. the belief and participation in something bigger than just you, I would ask that you all think about and suggest opportunities locally that F3Nolensville can engage in. Do you know of a local school or non-profit that would benefit from some free labor? Is there a PAX or their family in need that we can come alongside and serve? Could we participate in a road clean up or canned-food drive? That sort of thing…
  Reply to Third Degree with ideas and we can get something started…

Great work!

3D out!