Category: Nolensville

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Timed Mile – Broken Wheel 9/10/19

Pre-Party: 10 rounds of 3 pull ups, 5 merkins, 7 jump tucks

17 PAX: Inspector Gadget, SexEd, Show Me, TV Guide, Staples, Old Hickory, Typo+, Kermit, Creeper, Stats, GlenGarry, Scrooge, 3rd Degree, Professor X, Netflix, HushPuppy, Tebow (QIC)

WARMUP: Quick lap, SSH, Hillbillies, SSH, IW, BACs, Huggers, Merkins, GM, WMH, Calf Stretch, Lunge Stretch

THANGS
Split into two groups for
2 x 5min AMRAPs:
Playground – 8 T2B, 8 AH, 8 MC
Pavilion – 8 Copenhagens, 8 Derkins, 8 Burpees (dips derks n burps)

1 mile run (use those watches)

Partner up ~8min AMRAP:
P1 – wall sit (rest = 10 merkin bonus)
P2 – run ~80 yds, 10 merkins, run back, switch

MARY
Crunchy Frogs x 20
Reverse Plank holds
Plank Holds

Post-Party: 10 double shots of jack (Nolensville throws down when it comes to parties)

Great work by all. Had some fun with a timed mile. Keep track of your times and watch it improve in the future.

We’re thankful for Kermit’s house most likely being under contract soon, and for 3rd Degree’s formal job offer to come. Go see him for all your primary care needs in Nolensville. We’ll get a sign up form for physicals up and running soon. I hear he’s seeing patients right after post-parties in between two closely spaced cars.

IronPAX week 2 workout WILL happen Thursday at The Pound. We’ll all need a coupon (35lb cinder block). See y’all then

-Tebow

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A Bumpy Ride!

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Pre-Party, consisting of a plethora of pull-ups and swerkins, was attended by 3rd Degree, Creeper, and YHC.
Conditions: There was something sinister in the air….and it wasn’t Kermit’s odor or Nimbus’ butt…
11 PAX defied the urge to fartsack, including: Professor X (respect), 3rd Degree, Huggy, TV Guide, Typo+, Gaylord Focker, Old Hickory, Creeper, Double Bird, Mr. Opus, and Barney (YHC and QiC).
Disclaimer/Warm Up: Show Me lap, 15 SSH, 15 squats, and 15 seal jacks, all IC.
The Thang: 

Q decided to call an audible on himself and scrapped his workout about 5 minutes before it started.

PAX got in some mileage and more speed bumps than YHC can remember. Some of them included:

      • 20 derkins
      • 50 copenhagens
      • 20 big boy sit ups
      • Bear crawl pole to pole
      • 4-man curl the bleachers
      • Clockwork

CoT and Announcements: Please continue to pray for my (Barney’s) dad. He’s the sweetest guy in the world and has made some bonehead decisions that have led him to where he is in life. I believe in the healing and redemptive power of my God!

I’ll also ask that you guys pray for me this week. The M is out of the country Tuesday to Tuesday and its just me and the two little ladies (ages 5 and 1). Needless to say, you guys won’t see me for about a week 🙁

Remember that this Saturday the 14th, in addition to the Forge, PAX have an opportunity to participate in Nashville Convergence.

Post Party: Almost  everyone (you know who you are) stuck around and busted out 10 yurpees.

Coffeeteria: Barney and 3D combined powers of hot and cold to make both delicious brews available.

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-BF out-

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Preparing for Beast Feast and Football Watching!

Sept 7, 2019 — The Forge , Nolensville, TN

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Preparing for Beast Feast and Football Watching 

No great into here. Nor any amazing, insightful, and thought provoking theme to today’s workout.  Just trying to get a good ole beat down to make the couch potato, football watching activities and the Beast Feast acceptable.  🙂  However, we can all be excited about the football season starting because now the field is usual left open for us!!!!

PAX in attendance:  Creeper (prevac after PP) , 3rd deg, (Q) Little Miss Piggy, Professor X, Old Hickory, Huggie, Typo +, Stats, Freud, Glen Gary, IG, Mr. Opus, Sparta, Nimbus 3204555774  (14 PAX)

Conditions — A-MAZ-ING

Pre-Party:   Typo +, 3rd deg, Old Hickory, and Sparta for some mixed exercises at 5:45.     Creeper, Stats, Nimbus at 5:15 for more stuff than that.

 

Warm-up/Disclaimer:  on the line — the all to well known  20yd butt kicks and toy soldier routine (Dynamic warm ups!) Circle up —  Good Mornings OYO, Cherry Pickers IC,  Michael Phelps OYO, BAC IC, Tebow stretch OYO

Pick up the small Coupons from LMP’s truck.  1 per PAX.

Mosey:  head to the football field — start at goal line and drop off coupons there

Thang 1:                  Typewriter! 

1/2 group to opposite goal line:  MOT across the field is side shuffle (facing midfield).   PAX are to complete one exercise on each side of the field at each 10 yd interval.   Do as many reps as the yd line you are on (ie. 10, 20, ….)  Stop at 50 yd line and circle up on the midfield circle in plank position (on the side you came from).   Now side step in plank around the circle 180deg to opposite side–ready to continue for the next half of the field.
First half exercises:  Jump squats and American Hammers   = 150 reps each !
Second half exercises:  Merkins and Monkey Humpers  = 100 reps each !

Thang 2:                 Man Up!   

Get a partner and your coupons.  Together the partners need to use two coupons and complete:  (one PAX does the exercise while other goes out and back using a MOT)
ManMakers: 30 reps  — MOT 50 yd mosey
Head and Shoulders, Knees and Toes:  30 reps  — MOT 50 yd politicians
Halos: 30reps each way –MOT 30 yd skanks
Shoulder presses: 60 reps –MOT 40 yd sprint

Thang 3:               Dippin in the stands

Blame Inspector Gadget for this choice 🙂    Head to the bleachers. Altogether the PAX run up the bleachers and back down as fast as possible, followed immediately by 20 Coppenhagens.   Q initiates the next round of same as soon as the 6 finishes.  Get as many rounds in 5 min as possible.   (I think we got 9 rounds) Great work.

Mosey:  back to the field and circle up!

CoT/Numbers/Names  — Boom…13 for Defiant!
Prayer:
– TV guide at F3 camp with kiddo
– Soccer Mom still needs prayer coverage and support
– Kermit’s little tummy is feeling bad,  and has an important house showing today
-Keep praying for Typo +’s acquaintance whose child just diagnosed with leukemia (ALL)
-Ragdoll and new home – working on renovations, etc.

Announcements:

-BEAST FEAST tonight! at Staples house –see slack for info
-Next Saturday is anniversary convergence in Nashville – sign up on their site to have breakfast provided for you; otherwise, Forge will still be happening here

Post-party:  YHC Q-jackman’d this –according to Stats it is not proper to say Q-jack’d.  which means you probably shouldn’t say you jacked the Q either.
Anways — we did a BEAR BRAWL :  partnered up and resisted bear crawl to/from the 10, 20, and 30 yd line. 

Coffeeteria brought to you by — YHC!  yes we finally cut out about 8:00.   great Cauffy-tawk brothers !   And a great workout.  Thanks for letting me lead you fine gentlemen today.   and you too 3rd Degree.   

 

—Little Miss Piggy (wooo pig sooie!)—BEAT OLE MISS!!!!!

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Run Forrest Run!

Gloom Factor:  A+

PAX in Attendance:   Creeper, Show Me, Nimbus, Huggy, Stats, Kermit, Ben Gary, Barney, Scrooge, Sex Ed, TV Guide, Professor X (respect), Show Me, Staples, Mickey, Double Bird, IG, and Old Hickory (QiC)

Disclaimer/Warm Up:   Disclaimer, superman / banana, plank shoulder taps, plank ankle taps and cherry pickers.

The Thang:  Partner up for encouragement and mosey to the track to get in a 350 rep 3 mile workout.  The goal was 6 (big) laps with speed bumps after each lap.  Exercises were (50) merkins, (50) jump squats, (50) mountain climbers, (50) WWI’s, (50)  plank partner jumps (50) pull-ups and (50) calf raises on curb.

The HIM’s brought their A-game and knocked out some reps and miles.  All in, we covered 3 miles and did 350 reps.  Time caught us and we moseyed back to the parking lot.

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

Announcements:   F3 Dad’s camp is this weekend at the Ocoee, Wild Beast Feast is September 7th at 6:00pm at Staples’ place

Coffeeteria and mini quiche! 

 

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AMRAP Mile kicks balls @ The Forge

Pre-Party #1 (5:15 am): Led by Barney, Swinger, Creeper, Stats, Gaylord Focker. Play it cool, guys!

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Pre-Party #2 (5:45 am): Old Hickory joined to lead abs at the “Popsicle stand”

10 PAX in attendance:  Barney, Stats, Professor X (respect), Old Hickory, Creeper, Sparta, Little Miss Piggy, Huggy, Glen Gary, Gaylord Focker (QIC)

Warm-up/Disclaimer:

  • ShowMe Lap
  • SSH IC
  • LBAC IC
  • LBAC ir IC
  • Imperial Walkers IC
  • Hillbillies IC
  • Smurf Jacks OYO
  • Good Mornings OYO

From the parking lot, we made our way to the track.

MoT: Hallelujah Duck & Weave (Indian-style run where PAX duck walk with hands in the air and the 6 runs in between everyone to the front)

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Thang 1:  AMRAP Mile

As Many Reps As Possible

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At the beginning of each 100m on the track, PAX complete AMRAP of an exercise for the entire lap. Mosey the curves, sprint the straights.

1st: Merkins

2nd: Iron Mikes

3rd: American Hammers

4th: Monkey Humpers

QIC channeled his inner 3D and harped on proper form

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Thang 2: Kickball with a twist (thanks to Creeper to the kickball)

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PAX split into two teams and with each inning, new rules were added.

1st: Classic Kickball

2nd: When you kick, yell your F3 name and run the bases in reverse

3rd: When the ball is kicked, EVERYONE does 3 burpees.

One of the teams scored more but couldn’t tell you who.

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Mosey back to the parking lot for Mary consisting of flutter kicks, High planks with oblique dips and Low and slow squats. Thanks, Huggy, for letting me plagiarize your Mary.

CoT/Number-rama/Name-a-rama

  • Prayers for F3 Amazima
  • Prayers for LMP’s Family and praises for healing.

What we learned: Apparently we learned Tennessee football isn’t all that. Oh, and Old hickory thinks he’s hard.

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Coffeeteeria: Longest Coffeeteria ever.

– Gaylord Focker

 

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Getting FAT at the Pound

Gloom Factor:  Gloom fartsacked; perfect morning.

Pre-party:  Kermit led Creeper, Old Hickory, and Staples in a surprise preview of the Thang.

PAX in Attendance:  Kermit, Creeper, Old Hickory, Nimbus, Stats, Inspector Gadget, Barney, Scrooge, Sex Ed, TV Guide, Professor X (respect), Show Me, Hushpuppy, and Staples (QiC)

Disclaimer/Warm Up:  Show Me lap, disclaimer, SSH, Imperial Walkers, Good Mornings, WMH, Tebow stretch, and Toy Soldiers.

The Thang:  Partner up for encouragement and mosey to the track to get in some FAT (feet, arms, and tummies) work.  The goal was 6 (big) laps with speed bumps at each side.  Side A’s exercises were (20) squats, (20) merkins, and (20) overhead presses.  Side B’s exercises were (20) WWI’s, (20) LBC’s, and (20) flutter kicks.

The HIM’s brought their A-game and knocked out some reps and miles.  All in, we covered 2.5 miles and did (100) or more reps of each.  Time caught us and we moseyed back to the parking lot.

CoT:  Count off, Name-o-rama, a word (this community of men is a blessing to me and I pray it is to you all, and, I thank each one of you for sharpening me), prayer, and announcements.

Post-Party:  Stats, Creeper, Nimbus, Show Me put in some additional work.

Announcements:  3rd Thursday lunch is today at Oscar’s at 11:30am, F3 Dad’s camp is next weekend at the Ocoee, Wild Beast Feast is September 7th at 6:00pm at Staples’ place

Prayer Requests:  Soccer Mom in Uganda, prayers for safe travels for all headed DR over the coming week/weekend (especially ocean going PAX)

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It’s Huggy’s World, We Just Live in It!

GLOOM FACTOR: Minimal…humid with a little bit of misty-rain to get us started.

Pre-Party – KermiT, SexEd, Typo+, Staples, Barney and Old Hickory

Main Event PAX: Tebow, Stats, Staples, Typo+, Gaylord Focker, GlennGarry, MicDrop, KermiT, Show Me, 4×4, Old Hickory, Barney, Hush Puppy, SexEd, Professor X, Huggy (QIC)

Disclaimers/Warm-Ups

Disclaimer

Show me lap

Circle up for:

SSH x 15

Imperial Walker x 15

LBAC fwd x 15 DO NOT RECOVER

LBAC bwd x 15 DO NOT RECOVER

Overhead press x 15 RECOVER

Squats x 15

Good mornings and WMH OYO

 

Thang 1

PAULA ABDUL

At the far light-pole, sprint up 2 parking spaces, do 2 burpees, back peddle 1 space, do 1 burpee, sprint 2 spaces, etc. Light-pole to light-pole. Mosey to the sidewalk.

Counted off into 1s and 2s for the upcoming exercises.

Bear crawl to picnic table shelter, 1s do 15 dips, 2s do 15 merkins. Switch exercises when done. OYO.

Forward crab walk to rally point on the track.

Thang 2

FOUR CORNERS RACE

YHC gave some brief instructions for the PAX:

1s and 2s race in opposite directions around the small loop, stopping in each corner for an exercise. Four exercises were: SSH x 20, AH x 15, Merkins x 10, Burpees x 5. First team to have all members back to the rally point avoids wins and avoids punishment.

*The goal here was to encourage competition, and get the HIMs running HARD. Mission accomplished*

1s were victorious so they only had 10 burpees after the race, 2s had to do 20 burpees.

Mosey to the goal line on the football field and partner up. Your partner could not be someone on your team.

Thang 3

Partner wheelbarrow crawl from goal line to goal line AND back. Partners switched positions as needed.

Mosey from the end zone up to the concession stand for a people’s chair (wall-sit) and BTTW hold. YHC kept count in my head.

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

Flutter kicks x 20

Inverted crunch x 20

LBCs x 50

High plank to right arm up, 10 oblique dips. Both sides. 10 mountain climbers to cap it off.

 

CoT

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

 

Prayer Requests and Announcements:

  • Prayers up for YHC’s travels to and from Buffalo, NY this week.
  • SoccerMom and F3 Amazima
  • 2nd F Event at Staples – WILD BEAST FEAST, September 7th
  • F3 Nashville Anniversary workouts on September 14th and Sevier Park
  • Nolensville/Franklin convergence on September 21st

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

 

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Acid Bath @ The Pound – 8/22/19

14 PAX: Double Bird, Creeper, Huggy, Stats, Kermit, Inspector Gadget, Show Me, Professor X, 4×4, TypO+, Staples, Scrooge, Sex Ed, Tebow (QIC)

WARM UP: quick parking lot lap into
SSH x 10
Merkins x 10
Lunges x 10
Squats x 10
(x2)
Calf stretch, lunge stretch
Merkins x 10

GET SOME:
Indian run the track to the football field for

Acid Bath:
10-1
Jump Squats (at goal line)
Iron Mikes (at 50 yd line)
*run to 50 yd line, politician back to goal line

(Legs felt sufficiently bathed in lactic acid)

Partner work:
P1: broad jump 15 yds, canary hop back, switch
P2: 100 Sit Ups, 100 AH, 100 MC

COT:
– Praise for Scrooge’s Mom’s progress with history of breast cancer
– Prayers for Staples’ parents as they deal with serious health issues
– Prayers for Typo+ and Show Me for wisdom and clarity throughout tense and cluttered circumstances

Announcements:
– Nolensville 2ndF lunch next Thursday, 8/29; see Slack for details
– Wild Beast Feast scheduled for Saturday, 9/7 at Staples’ barn; contribute a side and BYO surf for the pescatarians out there among us
– #chainreaction – see slack for Huggy’s inspirational addition to our Lexicon!

Great work by all. Keep at it
-Tebow

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Stats 1 Year Celebration August 20th 2019

Location: Broken Wheel

Conditions: Mid-70s and Humid.

QIC: Stats

PAX: Professor X (respect), Sex Ed, FNG 4X4 (respect) Tebow, Show Me, Sterno (welcome back), Barney, Glengarry, 3rd Degree, Creeper, Staples, TV Guide, IG, Hush Puppy, Double Bird, Kermit and Tool Time.

This workout marked the 1 year anniversary for YHC and the memory of how the first post left you humbled but yet motivated to keep posting at the same time. The goal of the Q was to bring everyone a taste of their first post and make all the PAX tap out along the way. I think that goal was accomplished several times.

Disclaimer

Warmorama:

LBAC IC X 10

RLBAC IC X 10

Imperial Walkers IC X 10

Slow and Low Squats IC X 10

WMH OYO

Main Event: AMRAP to failure, each set of exercises were as many reps as possible until the PAX could not continue then either High Plank till the 6 or Al Gore till the 6.

1. Burpees 3 Sets

2. Bearcrawl one parking spot 5 Merkins crawl bear back to the starting point, beacrawl one spot 5 Merkins and repeat until failure 2 sets

3. Iron Mike’s 1 set

4. Jump Tucks 1 set

Mosey to the pavilion

5. Decline Merkins until failure then immediately switch to Incline Merkins until failure 3 sets.

6. Copenhagens until failure 3 sets

Mosey to the pain ground

7. Pull ups until failure then 5 additional assisted pull ups.

Back to the lot, circle up for Mary.

8. Leg lifts until failure 2 sets

9. American Hammers until Failure 2 sets

10. Freddy Mercury’s until failure

11. LBCs normal, right side and left side until failure

Bullhorn

Prayed for F3 Uganda, Kermit’s family and house listing and 3d’s possible job change.

Always an honer to lead.

-Stats

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Shirts vs. Skins

PRE-PARTY:

One Mile Run brought to you by Kermit, attended by Creeper, 3rdDegree, TVG….I don’t know, it was dark.

PAX: Kermit, Hushpuppy, Prof. X(respect), 3rdDegree, Tebow, Beeker, Typo+, Stats, Sex-ed, Double Bird, TVG, GlenGary, MicDrop, Mickey, Barney, IG, Creeper, Swinger & …one more

QIC: Nimbus1500

WELCOME/DISCLAIMER:

Very Light and improper

WARM-O-RAMA:

What’s that?

THANG 1:

30 seconds of action with 10 seconds between exercises

  • Wide Merkins’
  • Forearm Plank (Shedder)
  • BearHop / BearyHop? (no official name yet)
  • Sit Thrus, known by Siri as Sit Thross
  • LEG CURLS (Left/Right) – Thoughts? I kinda liked’em
  • Push Plank
  • Low/Slow Squat
  • Side Plank (Left/Right)
  • Catchers

X2

Mosy to the “Rockies” (Hill on the back 40)

THANG 2:

CrawlBear up / Bear Crawl down the Rockies 10x

Mosey to (and around) the field

THANG 3:

Shirts vs. Skins – Ultimate Frisbee w/5 Burpee penalty when frisbee hit the ground.  est. total of burpees 5000 or something.

CoT:

Pulling from my kids devotional from the previous night that asked, are you a VRP or a VDP (Very Refreshing/Draining) Person?  2 Tim 1:16-17 talks about Onesiphorus’ repeated, risky and relentless refreshing attitude towards Paul and how impactful it was.  We’re called to be a light, not life suckers.  Grateful to be a part of this refreshing group!

MOLESKIN:

  • Skins win!!! #game point
  • Missed out on the Sam Hunt song, gonna give the playlist another shot in Sept.
  • 3rdDegree and GlenGary have played a lot of Ultimate
  • Almond milk cold brew is gross
  • Be a VRP, not a Life Sucker (VDP)
  • I suck at opening and closing F3 workouts
  • CONFESSION: I bailed on the last two frisbee drop burpees…if you can’t Q it, don’t do it.

ANNOUNCEMENTS:

  • Lots of F2 ops coming up in Sept, Stay tuned

P.S. The day after, we all ended up with a rash, presumably from something in the grass.  Lesson learned!