Category: Nolensville

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KISS at Broken Wheel

Keep it simple Staples… a necessary reminder when the Q has forgotten he is on the schedule (#Barneysavestheday).

PAX in Attendance:  Show Me, Barney, Nimbus1500, Stats, Huggy, 3rd Degree, Sex Ed, Professor X (Respect), Creeper, Glen Garry, Tebow, Kermit, TV Guide, Hushpuppy, and Staples (Q).

Pre-Party:  3rd Degree led Kermit, Sex Ed, and Staples in (10) burpees on the minute (Barney with the victory lap).

Warm Up:  Show Me lap, intro, disclaimer, stretch

The Thang:  Head to the track for an Indian Mile.  PAX then proceed back to the parking lot for some coupon work.  Line up on the light pole and exercise.

          • (10) Blockies
          • (20) Block Squats
          • (30) Block Flutters
          • (40) Block Rows
          • Q instructed PAX to await the 6 and use their time wisely (some recovered, some mosey’d)
          • Sprint to the far light pole, recover.
          • Sprint to the blocks, recover.
          • Rinse and Repeat

With (2) rounds completed, head back to the track for a second Indian Mile.  The rumor (unconfirmed) was a 9-ish minute pace.  Return to the parking lot for some core work including block flutters, LBC’s, high plank, and WWI’s.

CoT:  Roll call for PAX, a word of encouragement, prayer requests, and prayer.

Announcements:  2ndF opportunity upcoming this week at TypeO+’s (check Slack for details); fitness challenge in the works; Gaunlet is next month (make your mind up now to rock it).

Prayer Requests/Praises:  Barney’s mother and Staples’ mother; praise for answered coaching prayer.

Thanks all!

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Hero WOD “The Mack”

Attendance : NumbTucks, Staples, Sparta, Nimbus, Old Hickory, 3rd Degree, SexEd, Trophy Wife (FNG), Barney Fivel, Professor X (Respect), Huggy, Mic Drop, YHC KermiT on Q.

Medic: Brought to you by Judah and the Lion and NTB

WarmUps : 

ShowMe Lap

GM’s OYO

Tebo Stretch

SSH’s IC 20x

The Thang:

14 PAX left ease and contentment in the fartsack this morning by breaking old habits and starting this Saturday off with a new Hero WOD dubbed “The Mack”. This WOD is to honor Marine Cpl. Brad McCormick. A young Marine that gave his life on August 19, 2004. He is survived by his wife Courtney, mother Gail, and a younger brother. McCormick was KIA from an explosion in the AnBar region while serving along side his fellow Marine brothers. Thank you for your service & sacrifice Mr. McCormick.

To honor Brad 14 HIM partnered up and did the following for laps and reps:

-1/4 mile track is needed 1/3 mile will do. What ever you use at your AO be consistent as you can use this as a development marker.
-Starting at the tracks designated start line. Each PAX Partner Carry’s to failure (Some completed 300m full carry)
-Mosey (For those that can’t complete the 300m, mosey to the 100m start blocks)
-100m Sprint to Finish Line / Start Line

After Sprint each PAX is complete the following:

20x Each:
SasQuat
Carolina Dry Dock
Burpee
V-Ups
War Hammer

Rinse & Repeat for 45mins most PAX completed 2 Rounds plus a lap – A few PAX got 3 Rounds and a Lap.

Mary:

Cherry Pickers

GM OYO

CoT: Roll Call included a shout out to McCormick (RESPECT)

3rd F: Staples family meeting.

As always. Thank you for the opportunity to serve, and thank you for allowing me to lead to honor McCormick today.

-KermiT

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Nolensville BLOCK PARTY!

 

PAX in Attendance:   Creeper, Huggy, 3rdDegree, Professor X (respect), Typo O, Swinger and Old Hickory (QiC)

Disclaimer/Warm Up:   Disclaimer, big arm circles, hugs, Willie May Hays and SSH.

The Thang:  BLOCK PARTY–30# cinder blocks used for all exercises.

Exercises were (1) cinder block push across the parking lot  (25) cinder block standing overhead presses, (25) cinder block bicep curls, (25) cinder block around the world rotations (25) cinder block merkins  (25)  cinder block swings (1) cinder block push across the parking lot and (.50 mile) run.

AMRAP–Complete as many rounds as possible keeping correct posture and form.

The HIM’s brought their A-game and knocked out some reps and miles.

Mary /CoT:  (25) flutter kicks, (25) WWI and 1-minute high plank.

Count off, Name-o-rama, prayer, and announcements.

Announcements:  2ndF Bonfire at Typo Positives house,  October 5th @ 7:30.

 

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IronPAX final week – The Pound 9/26/19

13 PAX: Double Bird, Professor X, SexEd, Show Me, 3rd Degree, Stats, Creeper, Barney Fievel, Old Hickory, MicDrop, Kermit, Staples, Tebow (QIC)

WARM UP: Hillbillies, SSH, GM, Lunges, Squats, BAC, Merkins

IronPAX 2019 Week 4
3 Rounds:
100 Merkins/Squats, 200yd coupon carry
100 Iron Mikes/Swings, 200yd coupon carry
100 Lunge Walk Steps/Thrusters, 200yd coupon carry

*Each 100 cumulative reps broken up however one would like given the two movement options. It was a choose-your-own adventure where all paths led to the same place – total quad assault. Very clever of the programmers to make us think we had a choice in the matter.

This marks the final week of the IronPAX challenge. At its best, it united the entire F3 Nation, and at its worst, well, we got to see the impossible (scores and times) made possible, so maybe that’s actually a good thing as well.

Great work by all. Fun times. Back to our regularly scheduled programming,
Tebow

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Oldies but Goodies at BW

It has been a while since Nan’tan took a Q in Nolensville due to Pax stepping up to the challenge of IronClad. While TClaps are in order….MOVE OVER.

A Nolensville OG wants to Q, so buckle up!

No theme for today…just embracing the suck and not leaving anyone behind.

14 PAX in Attendance:  Tebow, Typo+, ShowMe, MicDrop, Nimbus 1500, Kermit, Stats, NumbTux, Prof. X (Respect), Glengary, SexEd, OldHickory, Creeper & 3D (QiC)

5:15 for a pre-party showing with Numbtux, MicDrop, SexEd, Creeper & YHC doing a Kermit Appetizer of the THANG (unbeknownst to him) Thanks for leading KermiT. We: jogged around the track, crawl-beared a hill, Copenhagens, Irkins, Bridge Crawl and WWIs.

5:30, let’s do this!

Warm-Up/Disclaimer:

  • Jog around parking lot x 1 (then circle up)
  • SSH IC x 10
  • IW IC x 10
  • Tempo Squats IC x 10
  • Tempo Merkins IC x 10
  • GM x 3 OYO

The Thang(s) 

Opened up the suggestion Box for Royal Burpees: 

PAX perform 10 of each Burpee variation called by various PAX.

We did:

  • Double shots of Jack
  • Hand-release
  • Dancing Bear (aka Regular)
  • Martinis (4 count Mountain Climber with 2 merkins each)
  • Barrel Roll (Aka Feed-n-Seed or Co-Op in Franklin)

Everyone gave max effort to give 10 good form burpees per round.

NEXT…

Partner up for 50 pull-ups as a team. Arms got pumped fast and teams did a great job not letting each other down by working hard and also providing support as needed.

NEXT…

Mosey to the field house for 11s. HRCs at the bottom, crawl bear the stairs, Jump-squats with an OHP at the top, mosey to bottom, R&R

NEXT…

Mosey to the freshly lacquered bridge for a crawl. At the far end, circle up for some MoM:

Pax were delegated to call out a Mary exercise and we performed 10 of each in cadence:

  • Flutter Kix
  • V-ups
  • WWIs
  • American Hammers

NEXT…

Race the pre-vaccing Prof. X back to the parking lot for:

CoT/Numbers/Names

Moleskine

  • 3rd F opportunity: We conclude the Romans 1-3 reading plan today. I have really enjoyed it. If PAX agree, let’s keep it rolling and start the next few chapters next Monday and invite others to join in…AYE?!
  • We need a Q for the Pound…I will gladly take it if no one does by Wednesday night. Your call…
  • Shared a little about the marks of men: being courageous enough to stand up and fight when needed, as well as to let go of comparisons to the past (successes, failures, being wronged, guilt over wronging others). Get up and make a change today (which is the only thing you CAN change). Get back up, and get after it.

What we Learned

  • Thanks to Kermit (cold) & Tebow (hot) for Coffee!!!
  • I am proud of you all! In the 18 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 EH of a lonely 62 year-old golfer during CoT was not very effective. Oh well, let’s keep trying!
  • IronPax is dead.
  • IronClad is Alive and well! Keep logging those posts and 1-3rd F participation!

PostParty: forgotten about.

3D, out!

 

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F3Nolensville IronPax Week 3 @ BW

9/17/19

Conditions: Dark and menacing gloom but looking forward to a sunrise

Pre-Party:  Numbtucks, 3rd Degree, Staples, Kermit – for an 8 minute miler

PAX: Gaylord Focker, SexEd, Staples, CheezWhiz, NumbTucks, Kermit, HushPuppy, Typo +, ShowMe, Huggy, Tebow, Creeper (QIC)

Warm-O-Rama:  “Ain’t nobody got time for that” this AM, gotta do the…

THANG:

10 Pull-ups

15 Burpee Block Jump Overs

20 Curls

25 Squat Thrusters

30 Gas Pumpers (Reverse Crunches)

Each Round is 100 reps

Rinse and repeat for 43 minutes!

Keep track of your rounds then add up your reps from your partial round to get your total.

Things heard or learned during the workout:

• Kermit is a big fan of Ke$ha
• We long for the past times and experiences of Blockbuster Video (RIP)
• Rex Kwan Do & Jazzercise are still alive & well
• Tebow went BEASTMODE once again with SexEd & Huggy close behind

 

Everybody was killing it today – proud of each of you HIMs for “doing your best & forgetting the rest (Tony)” – it really is YOU vs. YOU!

Today’s Playlist:

My personal TOP 13 Pro Wrestling Entrance Theme Songs Vol. #1 if I ever enter the WWE (more to come?!?):

You Give Love A Bad Name – Bon Jovi

Can’t Feel My Face – The Weekend

Paradise – Coldplay

Mountain Music – Alabama

DJ Got Us Fallin’ In Love – Usher

Eye of the Tiger – Survivor

Don’t Stop Me Now – Queen

Crazy Love – Hawk Nelson

Your Love is My Drug – Ke$ha

Overdose – Lecrae

The Boys Are Back In Town – Thin Lizzy

Jesus Freak – DC Talk

A Sky Full of Stars – Coldplay

COT & Prayer Requests:

We talked about the 43 ft. of leadership – that we should be “out front” with our leadership within our families and our workplaces – lead as fathers, husbands, men of God

Iliza – little 16 mo. old girl that NumbTucks knows is have a number of complications – pray for her healing and give peace to her mom and dad

For God to make us the men He has called us to be

Announcements:

Nolensville/Franklin Convergence THIS SATURDAY – 5:30-7:00 am @ Battleground

-peace brutherrrrs

Creeper

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Q the Huggy

GLOOM FACTOR: A glorious morning with a breeze. Big thanks to the Sky Q.

Pre-Party – KermiT, Staples, NumbTucks, Barney and 3rd Degree

Main Event PAX: Stats, Staples, MicDrop, KermiT, Show Me, Old Hickory, Barney, Hush Puppy, SexEd, Professor X (Respect), 3rd Degree, NumbTucks, TV Guide, Huggy (QIC)

Moleskine

What a great morning it was to be alive and blessed to be in the gloom with this group! YHC was extremely thankful for the opportunity to lead this morning. It’s been almost two months since I became part of the Nolensville tribe, and I couldn’t be more excited about the brotherhood that I feel with y’all! Thanks for coming out!

Disclaimers/Warm-Ups

Disclaimer

Show me lap

Circle up for:

SSH x 15

Imperial Walker x 15

Squats x 15

LBAC fwd x 20 DO NOT RECOVER

LBAC bwd x 20 DO NOT RECOVER

 

Thang 1

A BIG, MEATY BURPEE SANDWICH

Mosey to the football field.

15 merkins on the west goal line, run to mid-field and knock out 5 burpees, run to the east goal line for 14 squats, run to mid-field for 5 burpees, run to west goal line for 13 merkins, 5 burpees, 12 squats etc. You get the idea. We counted all the way to 1.

All in then 10 count.

Thang 2

ANIMAL WALKS

All PAX lined up on the sideline of the football field.

Round 1:

Bearcrawl halfway, forward crab walk the next half, then mosey back and hold until all in.

Round 2:

Bearcrawl halfway, backward crab walk the next half, then mosey back and hold until all in.

These were for sure CSAUP, but everyone loves a little CSAUP, right?

Thang 3

Mosey up to the concession stand and immediately find a spot on the wall for a 2-ish minute BTTW hold.

Recover

Seals x 20 OYO

All in and mosey back to picnic table shelter for Mary:

LBCs x 50

Box Cutters x 15

Freddie Mercury x 60 Seconds

High plank to right arm up, 10 oblique dips. Both sides.

CoT

Count-o-rama, Name-o-rama (No FNGs)

Announcements:

  • Nolensville/Franklin convergence this Saturday. FORGE WILL BE CLOSED.
  • Third Thursday Lunch today at Cabo’s in Nolensville. 11:15 am.

YHC took us out with a prayer. Helluva morning today, HIMs!

 

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A Defiant 8 did the Tellier WOD

GLOOM:  none, whatsoever.  It was a very nice morning.

PAX: MicDrop, Glengarry, Creeper, Snowball, DoubleBird, Swinger, Professor X (respect), Typo+ (QIC)

Warmups/Disclaimers:

15x SSH IC

15x Seal Jacks IC

10x Squats IC

Stretch Routine – Guided

 

THANG: Time to get started!

5 Rounds. Each round add an exercise to the previous round exercises.  Run down the parking lot and back between rounds.

R1: 10 Burpees

R2: 10 Burpees, 25 Merkins

R3: 10 Burpess, 25 Merkins, 50 Lunges (each leg is 1)

R4: 10 Burpees, 25 Merkins, 50 Lunges, 100 WWII’s

R5: 10 Burpees, 25 Merkins, 50 Lunges, 100 WWII’s, 150 Squats

 

Every PAX was getting after it!  We almost completed the last round before Q called it!

 

CoT:

Count-o-rama, Name-o-rama, Announcements, Prayer Requests

MicDrop – prayers for his M’s new medicine dealing with Psoriatic Arthritis.

Snowball – one brother and family are coming back to TN from missions to have their baby.  They are staying with Parents (and other brother and family) in Memphis.  Baby due in October.

 

Shout-out to DoubleBird for setting a PR on Burpees today!  #inspirationmotivation

 

Third Thursday Lunch is this week.  11:15am at Cabo’s Mexican in Nolensville.  Deets on #2ndF slack channel.

 

Q ended with a message from his readings on Pride:

“Pride is an epidemic vice.  It is everywhere and manifests itself in many ways.  As much as we may hate to admit it, we all have pride, each and every one of us.  The is not “Do I have it?” but, “Where is it?” and “How much of it do I have”?  We all have the tendency to think too much about ourselves and too much of ourselves.  Amy Carmichael once said, “Those who think too much of themselves don’t think enough.”  Here is what God says about Pride.

“Do you see a man wise in his own eyes?  There is more hope for a fool than for him.”  Proverbs 26:12

 

TYPO+

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IronPax at The Forge

GLOOM: Non-Existent, twas a beautiful morning

PP: a number of guys did the 5:15 PP and a few of us did the 5:45 PP.

PAX: DoubleBird, Freud, 3rd Degree, NumbTucks, TV Guide, CheezeWiz, Little Miss Piggy, Sparta, ShowMe, Huggy, Stats, Professor X (respect), Staples (Pre-vac), Kermit (pre-vac), Ragdoll, HushPuppy, Typo+ (QIC)

 

Warmps/Disclaimers

Warmups were very short in order to get Week 2 completed.  Q reviewed all exercises before getting started.  Moseyed to football field and got after it.

 

IronPax – Week 2 Challenge

For those that didn’t get to see the awesomeness that is Tebow on Thursday, or who wanted another chance to complete the workout (ie. me), we did it again hoping we could get it finished in an hour.  Here is the workout.

 

4 Rounds: (using 35′ cinder block or some version of smaller stone(s))

10 Manmakers (Blockees)

20 Overhead Press

30 KettleBell Swings

40 Goblet Squats

50 Incline Block Merkin (Blerkin)

Run 1600m (reducing by 400m each round)

 

Since we ran long, we really didn’t have a true F3 style finish to the morning.  Amazing work by an amazing group of HIMs!

 

It is such an honor to lead you guys and see the amazing work each of you do to better yourselves.

 

TYPO+

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IronPax Challenge Week 2 #dnf

Pre-Party: Led by 3rd Degree with Kermit and Numbtucks

17 PAX in attendance:  3rd Degree, Numbtucks, Hushpuppy, Mr. Opus, ShowMe, Old Hickory, Creeper, Staples. Glen Gary, Inspector Gadget, TV Guide, Tebow, Nimbus, SexEd, Professor X (respect), Kermit, Typo +, Gaylord Focker (YHC and QiC)

Warm-up/Disclaimer:

  • ShowMe Lap
  • SSH IC
  • Good Mornings OYO

Thang 1: IronPax challenge Week 2 “Meatloaf’s Massacre”

4 rounds of the following:
10 Manmakers (Burpees with coupon)
20 Overhead coupon presses
30 KB swings with coupon
40 Goblet squats
50 Incline Block Merkins (Block Irkins? BLIRKINS?!)
*1600m run

*Round 2 – 1200m

*Round 3 – 800m

*Round 4 – 400m

Totaled Up (For Tebow)
40 Manmakers
80 Overhead presses
120 KB swings
160 Globlet squats
200 BLIRKINS
4000m (2.5miles)

16 PAX = DNF (Did Not Finish)                 Image result for spongebob arms fall off

And then there was Tebow who finished in 44:40 (Course Record) Related image

Creeper is the good cop, Numbtucks is the bad cop, Old Hickory is the very bad nasty cop (RIP Blocky)Image result for smash brick gif

Prayer Requests: 

Bible Study through Romans starting on Monday – See slack channel/3rd Degree for Details

Soccer Mom and F3 Amazima

What we learned: we need video proof from IronPax posting impossible times.

COT and Coffeeteeria 

– Gaylord Focker

More gifs for your viewing pleasure. Unrelated, yet relatable.

Image result for smash brick gifImage result for funny brick wall gifImage result for bad cop meme

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