Category: Nolensville

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Breezy Blockees @ DEFIANT with 3D

Pre-Party: YHC for 5 pull-ups, 7 Merkins and 9 Squats on the minute for 8 minutes. Lonely times until LifeCoach Creeper joined in halfway through…discussion included irony of Nirvana songs and speed walking

9 PAX in attendance for the main event: Prof. X (Respect), Creeper, Bieber, ShowMe, GlenGarry, NumbTucks, OldHickory, Mufasa (He’s Alive?!) & 3rd Degree (Q) got after it.

Warm-up/Disclaimer/BattlePlan:

  • SSH IC x 10
  • SJ IC x 10
  • IW IC x 10
  • Inchworm Merkins OYO x 5
  • GM OYO x 3

Mosey to the Shed @ the park for coupon distribution

4 Horsemen of the Apocalypse:

party anger GIF

4 exercises with coupons: Blockees, Coupon Squats, Curls+OHP, and AHs with coupon held.

Exercises A, B, C & D in progressive rounds like this: 10A, 1B, 1C, 1D, 1A, 10B, 2C, 2D, 2A, 2B, 10C, 3D (the best round), 3A, 3B, 3C, 10D, 4A, 4B, 4C, 4D, 9A, 5B, 5C, 5D, 5A, 9B, 6C, 6D, 6A, 6B, 9C, 7D, 7A, 7B, 7C, 9D, 8A, 8B, 8C, 8D and done…

Great way to get 55 reps of each exercise completed in a “manageable” way.

Plank progression and 10 APDs. Had s much fun on form that NT forgot his number…

Back to the school for some fun n’ games with the Die of Doom with the remaining time.

~10 minutes of Die of Doom (Karma Cube…Craps…Die of Death…not sure yet what to call this still…) Q tossed die to random PAX and whatever exercise and rep was listed, we did. Sometimes we modified, and sometimes PAX tried to modify and bonus Burpees were awarded. Eventually, 5 minutes in…the MC ad GrumbleChatter was so loud YHC had to call an audible with a GRIT test of BC 20 parking spaces, then lungewalk 10 and crawl-bear 10 back for CoT

CoT / Counterama / Namerama

What we learned:

  • I was recently inspired by the story of Luz Long and his unexpected and courageous encounter with Jesse Owens in the 1936 Olympics in Berlin, Germany. Check it out! We need to recognize we are all made in SkyQ’s image and have worth because of this. Recognize your own and others’ worth as humans and treat each other as such…period.
  • Kobains is F3 slang for “Sorry..” The more you know…

affluenza cast GIF

  • We need an F3Dads hike up the hill at Smith  Park…who will lead this event? Hike up food/drinks and eat at the summit? Nimbus, get it done 😉
  • ShowMe is soon to depart to Savannah, TN and looking to spring up a local F3 Chapter there…you’ll be missed homey.

PostParty: 9 Clerkins for good measure

Coffeteeria enjoyed by a few PAX while others (including YHC) had to bounce out quick. I’m sure some 2nd F and 3rd F took place

BullHorn:

  • Staples to host F3Nolensville Christmas Party Dec. 21, Venmo @F3Nolensville ~$10 for Yours and your +1’s contribution to the Smoked Brisket/Veggies/Wings? if you will be coming. Plan to bring a side to share and some holiday cheer would be welcome too (the alcoholic kind included)
  • NewYear 10mi Ruck on New Years. Talk to Nimbus1500 for more info.
  • Website in the works…. F3Nolensville.wordpress.com . Any tech-heads that can help get this thing up and running? Contact Nimbus…

Humbled with the opportunity to sharpen and be sharpened.

– 3D

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Ginuwinely Put Your Ballz to the Wallz

fox news GIF

Conditions: It’s raining men. Hallelujah, it’s raining men.

13 PAX in Attendance: Barney Fievel (QiC), Stats, Numbtucks, Creeper, Deliverance, Dongle (FNG, welcome!), Sterno, Tebow, Glen Garry, Staples, Nimbus 1500, Sex Ed, and Professor X.

Disclaimer – This was a 10/10, Grade A disclaimer. I might have to start dropping the “not a professional” part.

Warmorama

      • Show Me lap
      • 20 SSH IC
      • 10 squats IC
      • 20 LBAC

Now that we’re all warmed up, won’t you join me for a little jog up to the shed? There’s something I want to show you… Coupons! Let’s all grab one and get to work!

Thang 1: Coupon 7’s (Ginuwines and Yurpees)

Ginuwines are a little gem I came up with sometime last year. With coupon in hands and at chest level, PAX drop down into the athletic position while simultaneously pushing the coupon out in front of them. Gyrate the coupon from left to right before popping back up into standing position, simultaneously bringing the coupon back to the chest.

Think about the dance move from Ginuwine’s “Pony” and you’ll do fine. You gonna look fine too. Or ridiculous. We haven’t done this one since we started using cinder blocks for coupons. It hurts in the very best way possible!

Yurpees are the brain child of former F3 Nolensville PAX and current HIM of F3 Spring Hill, Ragdoll and Cheeze Whiz. Modified burpee in which PAX perform a clap merkin and two jumping knee taps. Every man hopes to leave a lasting legacy. You two have left us with a lasting soreness. Thanks a lot!

Mode of Transportation was bear crawl one way and lunges the other.

ginuwine GIF

Thang 2: Box Jumps and Ballz 2 the Wallz

Partner up. While partner one performs 5 balls to the walls against the park bathrooms, Partner two performs box jumps on the nearby bleachers. Keep rotating until 100 box jumps are performed as a team.

If you never thought you’d find yourself in a park at 5:30am, hanging upside down with your balls against a public restroom, elbow to elbow with a bunch of other sweaty guys…then I guess you’re “normal.”

PAX moseyed back down to the parking lot for a little Sally action, merkin style. TClaps to Nimbus 1500 for completing it! Definitely not easy after those Ginuwine’s. Good grief. Here I thought you had expended all of your energy when you blew that coupon into rubble with your farts.

Mary

      • 20 BBSU
      • 20 Freddie Mercury’s
      • 10 Alabama Prom Dates
      • 1 GM

Moleskine

      • F3 Nolensville’s Christmas Party is December 21st at Casa de Staples! Numbtucks is smoking a brisket! More details to come but mark your calendars!
      • This morning, we learned that Nimbus has trained himself to where he can now break coupons with his farts. Impressive.
      • We also learned that, while F3 is open to men of all faiths, in Barney’s mind, we’re a Jesus Shop. Sorry, not sorry.

-BF-

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Bear Square variation featuring our very own BearCrawl Bridge.

Conditions: Not wet, No Mosquitos & No Sunburns

13 PAX in Attendance: Nimbus (QiC), Numbtucks, Creeper, Gaylord Focker, Stats, GlennGary, Deliverance (New to F3 Nolensville), ShowMe, ProfessorX, Tebow, Huggy, Barney & Old Hickory

Warmorama/Disclaimer: Did a couple arm circles and some leg stretching…not big on warmups…

Warm up 2 (Partner)

    • 50 Pull-ups or Rows w/Apolo Ohno filler between sets.

Mosey to the Bridge (or The Meat of this Q)

Thang One: Bear Square Sequence (Starting Point, BearCrawl Bridge)

The Plan – Between Each 50 Steps, Execute One Bear Square Sequence

    • Rocky Log Carries – 50 Hops
    • Duck Walk – 50 Steps (Waddles?)
    • Crawl Bear to end of Bridge

Due to the narrowness of the Bridge, The Plan Changed (“What Plan” ~Barney) – Now we’re going the length of the bridge before each Bear Square.

    • Bear Crawl
    • Crab Walk
    • 25 Frog Hops, Lunge Walk to the the Wooded Part, THEN…Bridge Assisted HandStand walks – 25 on each side.  “GET YOUR SQUARE”

Mosey back to the lot for…

Thang Two: Ab Ripper HIIT – One Min On, 10 Sec Rest

    • Switches
    • Plank
    • Floating Starfish
    • Push Planks
    • Reverse Crunches
    • Dwarf Kickers
    • Standing Oblique Crunches
    • Wine Mixer…Ran out of Time, Dang!

CoT/Numbers/Names

Moleskine

  • It’s good to be home. I’m grateful for this group and how consistent you men are.
  • Lots of prayer needed.  Continue to pray for LMP’s Wife and Fam, Staples’ Mom and Sparta’s boy.
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BearBridge & the Ab Ripper (DR Q for F3Austin’s “The Bridge”)

Conditions: Perfect!

5 PAX in Attendance: Nimbus (QiC), Alright Alright Alright (Maybe “Just Ah’ight” per Rump Roast), Aaaayyyy, Rump Roast & Spam

Warmorama/Disclaimer: Did a couple arm circles and some leg stretching…not big on warmups…

Thang One: Bear Square Sequence (Starting Point, Base of the Bridge)

Between Each 50 Steps, Execute One Bear Square Sequence

    • Rocky Log Carries – 50 Hops
    • Duck Walk – 50 Steps (Waddles?)
    • Crab Walk – 50 Steps
    • Crawl Bear – 50 Steps
    • Canary Crawl – 50 Steps

Quick Mosey to the Row Rails for 50 Rows, Mosey back to the down slope and resume Bear Square Sequences.

    • Hand Stand Walk (with Bridge Rail Assistance) – 25 on each side
    • Bear Crawl the rest of the way down, DONE!

Thang Two: Bear Brawl Suicides (TM F3Nolensville)

Partner 1 = Crawler (Driver) / Partner 2 = Brawler (Resistance) – Swap Roles at Each Stop.

    • 2 Cars Out and Back
    • 4 Cars Out and Back
    • 6 Cars Out and Back

Thang Three: Ab Ripper HIIT – One Min On, 10 Sec Rest

    • Switches
    • Plank
    • Floating Starfish
    • Push Planks
    • Reverse Crunches
    • Dwarf Kickers
    • Standing Oblique Crunches
    • Wine Mixer
    • World War One’s
    • Beast Planks
    • Side Crunches

Perfectly timed finish!

CoT/Numbers/Names

Moleskine

  • Lots of new moves, thanks for letting me share some F3 Nolensville creations, and “Bearing” with me!
  • Thanksgiving Day workout, 7am Start Time at Zilker Park.
  • Per Coffeteria conversation, Friday’s workout will be a Ruck Workout!  See you there.
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1.14 Year Anniversary Q

Pre-Party Led by Creeper with Staples & SexEd. Cindy: 5 pullups, 7 merkins, 9 squats for 10 rounds (t-claps considering the main event)

Climate: 40s, slight breeze, partly cloudy which made for a great sunrise

10 PAX: Staples, Numbtucks, Stats, Barney, Creeper, SexEd, ShowMe, Hotdish, Prof X (respect), Focker (QIC)

Warm-Up
Speed Walk Mosey †
114 LBCs
Good Mornings OYO

Thang #1: 114 Typewriter
5 squats on the right
5 merkins on the left
Side shuffle in between
11 sets of parking spots
7 merkins/squats on the last
Rinse in repeat in Reverse

Total: 114 Merkins & 114 Squats
Image result for back and forth gif

Thang #2: Leave No Man/Bridge Behind/Out
Bear crawled all THREE bridges 
there and back
Hallelujah Duck walked all three as well

Related image
unrelated penis bridge in london lolz

Thang #3: Let the people decide
Image result for let the people decide
2 lines of PAX facing each other
On the count of 3, a PAX from one line calls out a number 
(20-50) and a PAX from the other line calls out an exercise
33 - WW1s
31 - Tuckjumps
23 - Burpees
21 - V-ups
30 - Goofballs
Image result for gif really hard
"Sort of a paper, rock, scissors" -ShowMe
Image result for rock paper scissors meme

CoT

Number-ama/Name-a-rama

Prayer Requests:

Little Miss Piggy’s Family – Healing & Faith

Staple’s Mom – Safety & Guidance

ShowMe’s friends recovering from brain surgery

Numbtucks experiencing anxiety and panic attack(s)

All those who struggle during the holidays (Q Included)

Soccer Mom, as always.

 

†  With consideration for our injured/inhibited/elderly? PAX, Q opted for a Speed Walk Mosey as the primary MoT today. However, this was scrapped after Q discovered F3 Nolensville PAX are literally terrible at speed walking.

-GiF

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FitTest Prep + Some Block Work

Conditions: 42 and almost raining, not as bad as the weather app said.

12 PAX in Attendance:  Barney Fievel, ShowMe, SexEd, Nimbus 1500, STERNO, Gaylord Focker, Stats, Mickey Mouse, GlenGarry, Professor X, Huggy, & LMP.

Warm-Up/Disclaimer – Did the ShowMe lap, totally missed the disclaimer.

In Honor of/Preparation for fit test, we got some reps

First THANGs First: Hand Release Burpees on the 48 seconds

As a trial run to improve times, we did 5 sets of 10 hand release burpees every seconds to shave some time off our opening act Saturday.

Mosey to the BC Bridge for more FitTest reps

Second THANG: BearCrawl/CrawlBear the Bridge

Then Run Half Mile Loop

Third THANG: CrabWalk/BroadJump the Bridge

Then Start the Half Mile Loop in Indian Run

In the interest of time…stopped at the sheds

Forth THANG: Partner Block Work

50 Block Merkins between partners – Rotating run to the Batting Cages

100 Block Squats between partners – Rotating run to the Batting Cages

150 Block Curls between partners – Rotating run to the Batting Cages

Finish the Half Mile Loop back to the parking lot

CoT/Numbers/Names

Moleskine

  • 3rdF (Faith) opportunity: We’re raising funds for Safe Families that will be our “buy in” to the FitTest on November 23rd. Any raised funds can be sent to the @F3Nolensville Venmo account or can be handed over in another fashion to Numbtucks.
  • 2ndF (Fellowship) opportunity: GAME NIGHT this Thursday Night (the 21st).  Starts at 8:30ish – Location details coming…
  • 1stF (Fitness) opportunity: FitTest face off against the fittest from the other Middle Tennessee regions at Nolensville for the FitTest Challenge, Saturday November 23rd at Nolensville High. Please come and be a part of this. Even if you’re not competing, we need at least two non-competing participants to help monitor and time people.
    • It also appears that there there is a bit of a convergence pre-party in the works, stay tuned for updates from Barney on slack…5:15am is what it’s looking like.
  • Prayers For LMP & Fam – They’ve got a Doctor’s appointment today and are expecting some results.

~N1.5K

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Blackjack at Defiant

PP: 3rd Degree, Mursa, and someone else.

GLOOM: cold, dark, and ready to roll

PAX: 3rd Degree, NumbTucks, Staples, Stats, Mursa, Professor X (Respect), Typo+ (QIC)

Q rolled in hot and set up the shovel flag while PAX were doing a ShowMe lap.

 

 

Warmups/Disclaimer/Etc

12x SSH IC

12x Low-in-Slow Squats IC

12x Low-in-slow Merkins IC

Run 1 lap around the school and meet back on the Pain Ground.

 

THANG:

Let’s play some BlackJack.

20 reps of Exercise 1; 1 rep of Exercise 2

mode of transportation from 1 to 2: Lunge Walks

Mode of transportation back: BroadJumps

Exercise 1: using a swing, get into plank, put your feet on swing and bring your knees to your chest.

Exercise 2: Good ‘ol fashioned Pull-Ups!

 

We made good progress, but what was most impressive was Professor’s epic Mumble Chatter about Roger Staubach being the best Cowboy ever, and something about his mom being from Oklahoma.  Oh, and NumbTucks got a splinter…only a problem because of your Ranger Panties!

 

CoT/Count-o-rama:

Prayers for SoccerMom and he and his family come home for 6 weeks on Furlow.  Look forward to seeing him again soon.

Game Night in SilverStream Thursday night…once NumbTucks gets permission.

Stay Tuned for Christmas Party info.

 

Typo+

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Magnificent 7 @ The Pound – 11/14/19

7 PAX chose wisely; they were Kermit, Staples, Prof X, Huggy, Hot Dish, Stats, & Tebow (QIC)

After the last couple of frigid days, this morning’s ~30 degree temps felt balmy.

WARM UP: Quick lap, SSH, HB, IW, BACs, Lunges, Squats, Merkins, MC

Brief explanation of a minor theme for today: injury prevention. We do a lot of forward/backward movement, but not much lateral movement. This means we’re no doubt deficient in some of those critical stabilizer muscle groups that can help us bullet proof our knees from injury. With that being said,

LET’S DO THIS
Bear crawl two light poles down
*every 4 parking space lines perform 20 lateral hops
Then, Crawl Bear/Crab Walk back

Partner up, 4 Rounds:
P1 – hop on one leg (seriously)
P2 – side shuffle down two light poles, sprint back, switch
*5 burpees for each partner if P1’s second leg touches the ground before P2 returns (no penalties were awarded)

10 burpees, 10 lungees

Short mosey to the concession stand, Partner up, AMRAP 6min
P1 – wall sit
P2 – (4 MC + 4 Low MC + 4 Merkins) x 4, switch
*these were pretty nasty; we’ll see them again

Flutters IC (get those soft, bent legs outta here)
AH IC

Mosey back to parking lot for
10 burpees, 10 lungees

MARY: bear crawl stance shoulder taps x 20, Huggers, GMs

Prayers for Staples’ mom and LMP’s wife.
Great job by all,
Tebow

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Stone Cold Cooper at Broken Wheel

stone cold steve austin GIF

Conditions: The temperature was 15 degrees but the wind made it feel closer to zero. Combine that with a nice layer of ice on everything and you’ve got yourself some premium Gloom.

10 PAX in Attendance:  Barney Fievel (YHC), ShowMe, SexEd, Nimbus 1500, Hot Dish, Tebow, Gaylord Focker, Kermit, NumbTucks, and Staples.

Warm-Up/Disclaimer – Just as we start to take off for our ShowMe lap, another vehicle pulls up. That’s right, its your boy, ShowMe showing us why we call it a ShowMe lap!

First THANGs First: Stone Cold Cooper

Mosey up to the sheds where we stored the cinder block coupons from the Gauntlet. Bust out 20 blockees and take a half mile lap. Repeat, decreasing 5 blockee reps each round. Equals 50 blockees and two miles.

Second THANG = Pull-Up Apocalypse

PAX form several lines in front of the swing sets and perform a pull-up apocalypse starting with 10, OYO.

Bear Crawl the bridge and back because we love it.

CoT/Numbers/Names

Moleskine

  • 3rdF (Faith) opportunity: We’re raising funds for Safe Families that will be our “buy in” to the FitTest on November 23rd. Any raised funds can be sent to the @F3Nolensville Venmo account or can be handed over in another fashion to Numbtucks.
    • GlenGarry also recently put a call to action out there for any PAX that want to help organize us better as it applies to 3rdF opportunities. He and Staples are looking for others to form a 3rdF Committee. See them for more details if you’re feeling led to mobilize F3 Nolensville for the good of our community.
  • 2ndF (Fellowship) opportunity: Seriously, I want us to have another game night. I hosted last time and will do so again! NumbTucks, O master of games, what game do you have for us next?!
  • 1stF (Fitness) opportunity: The Gauntlet and IronClad Challenge were total successes. Props to each PAX that participated in either. Next up, our fittest face off against the fittest from the other Middle Tennessee regions at Nolensville for the FitTest Challenge, Saturday November 23rd at Nolensville High. Please come and be a part of this. Even if you’re not competing, we need at least two non-competing participants to help monitor and time people. We’ll all be thick in the fog of war and can’t really be trusted to do anything for ourselves (at least I can’t).
    • Finally, I’ve been running the F1 aspect of F3 Nolensville since we got started and would really like to take on one or two others to form a committee. Let me know if you’re interested. It would entail organizing our CSAUPs, coordinating fitness-related events and Convergences with other regions, ensuring we have the needed number of AOs, and making sure F3 Nolensville always has a plethora of opportunities for PAX to sharpen each other physically.

-BF-

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Maupin Hero WoD @ Defiant for Veteran’s Day ’19

PAX in attendance: Stats, HotDish, Jeeves, Prof. X, Huggy, Typo+ and 3D (YHC, QiC)

Image result for maupin wod

Today we were able to commemorate the life of a fallen hero, SPC, Matt Maupin, US Army. SSG Maupin was captured then executed by Iraqi insurgents in ‘04 and his remains weren’t recovered until ‘08. The attack took place on 9 April ‘04, hence the 4 rounds and 49 reps.

Here is the story and meaning behind the workout: https://youtu.be/txHXy2xADJo

Live in the knowledge that you are protected by heros who sacrifice so you can enjoy what you do…

For me, I also remember that as a Christian I have been bought with a price and no longer live unto myself…that’s thanksliving

3D, out…