Category: Nolensville

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MuRSA VQ Fever @ ThePound 7/25/19

Pre-Party: None

Conditions: PERFECT!

16 PAX in attendance for the last minute VQ from MuRSA:  BarneyFievel, Netflix, SexEd, Huggy, GlenGarry, Tebow, Nimbus1500, ShowMe, MicDrop, NumbTucks, HushPuppy, Mickey, OldHickory, TVGuide, MuRSA (VQiC) & 3rdDegree (CoQ, YHC)

Disclaimer/Warm’o’Rama

ShowMe lap

  • SSH IC x 10
  • SJ IC x 10
  • Inchworm Merkins OYO x 5
  • Tempo Sumo Squats IC x 10
  • GM OYO x 3

THANG

MuRSA Got down to business:

doctor making GIF

Mosey to the Soccer Fields to relive his past and spell his name:

  • M: 70 Merkins, because he was number 7, and no one should do just 7 merkins
  • u: Up-Downs…Football practice was relived with running in place until Q yelled “Hit it” when PAX drop to a Merkin then jump back up to continue running in place. We did this a thousand times because MuRSA scored a thousand points as a Kicker. Nimbus may have Q-jackman’d at somepoint…

Mosey back to the FootBall field

  • R: Creative Casey Jones tribute where PAX high-planked (or varied based on tiredness or woosiness of what they were planking over and subsequent PAX jumped over planking pax then when they reached the end of the line, they planked up. We progressed Sideline to sideline x 2.
  • S: MuRSA got injured and temporary paralyzed playing soccer so we honored his disability by baby-crawling, Seal-crawling and variations of both from endzone to midfield (take that signs!) Really, we did this because MuRSA noted our shoes were dirty and needed a thorough soaking and sand-scrubbing. Mission accomplished.
  • A: lastly, MuRSA wore a thousand different jersey numbers and made some game-saving tackles because his special team teammates apparently can’t tackle and left him to kick and cover, so we did 30 AHs each side was 1/2. Barney tempted the fates with the “How many?” question, but Q was merciful and left the number at 30.

The glory-days of MuRSA’s football and futball careers were over and left us fired-up like:

tackle GIF

MuRSA passed the baton to YHC and we headed to the bridge after recovering the Medic and rescuing it from some bad tunes…

Inspired by the #nutrition channel on F3Nolensville Slack, we had a Burpee Buffet and Bridge crawl with breakfast like kings (10 Burpees) then bear-crawl the bridge. Recover and Eat lunch like princes (7 Burpees) then crawl-bear back to start across the bridge with 3 Bonus Squats for any pausing needed and dinner like paupers (5 Burpees) and flutter Kix to the 6.

Lastly, on our mosey back to the parking Lot, we all performed variations of 10 pull-up buy-out. Don’t cheat your self with poor form. Humble yourself and get a buddy to help pull your chin over the bar if needed and go down to straight arms every rep.

1 minute high-plank to wrap it up.

CoT / Counterama / Namerama

BullHorn:

  • Great Job MuRSA keeping the Steak alive as KermiT would say…
  • 9th man was Nimbus who regaled us with tales of headphones, foster kids and cheap burgers.
  • IronClad Challenge is coming! Sign up for it (check the tab at the bottom) and/or sign up to Q HERE
  • Continue to keep health issues of multiple PAX or their families in your T&P: Sparta, SnowBall, Swinger, NumbTucks, LMP, Carrot, MicDrop and others I’m sure…
  • 3rdF opportunity to Bless NetFlix’s family with a meal to congratulate them on their daughter’s (premature) arrival: sign up HERE
  • NightPath: free night Ruck CSAUP Friday, July 26 with F3Franklin. Talk to 3D for more info.
  • F3Dads Camp in Tennessee in September!!! https://www.eventbrite.com/e/f3-dads-camp-runamuck-tickets-58879270483

That is all.

3D, OUT!!!!

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Defiant 7.22.19 – Super Cooper and 11’s

Image result for sweat

Conditions: 75 and mostly cloudy. Increased cloud coverage led to increased Gloom factor.

6 PAX embraced the Gloom including: Barney Fievel (QiC), Professor X, 3rd Degree, TV Guide, Little Miss Piggy and Huggy (welcome!).

Warm-Up: Show Me lap, 15 SSH and 10 squats IC. Top it all off with 10 burpees on the minute for 3 minutes.

Barney dropped his truck bed like it was hot, revealing a 20 pound coupon for each HIM that made it out of their fartsack.

Thang 1: Super Cooper (Exciting and New!)

The Cooper was one of the first routines I led and was borrowed from the Exicon. Sometime later, I came up with a variation of the routine called the Mini Cooper. The Super Cooper is the latest installment to the Cooper Series and involves a much shorter “track” and a much higher number of reps.

With coupon in hand, PAX perform 30 overhead presses, 30 curls and 30 squats before dropping their coupon and sprinting a short lap. Rinse and repeat for two more rounds, decreasing exercises by 10 reps each lap.

Thang 2: 11’s

MoT: Hairburners – Bear crawl while pushing or pulling coupon along with you.

Ginuwines: While holding the coupon to their chest, PAX drop into a squat while simultaneously pushing the coupon out in front of them. PAX gyrate stone to the left and then right before jumping back into a regular standing position and bringing the coupon back to their chest.

Warhammers: On your six, with coupon in hand, perform a WWI, then a 4-count American Hammer.

Mary consisted of 1 GM OYO because I’m not wasting my 45 minutes on stretching.

CoT

Men, we have a lot of praying to do! Continuing to pray for Netflix’s new baby and family. Remember to hit up Numbtuck’s Sign-Up Genius sheet to bring them dinner while they make numerous trips to and from the hospital. Little Miss Piggy received some test results that he’s following up on. PAX can reach out to him for more details. Continue to pray for Soccer Mom also as he spreads the message of the love of Christ. We’re praying that God take control in all of these situations and offer up our full cooperation.

Welcome Hunter Meadors, AKA “Huggy,” a new F3 transfer from Ohio!

-BF-

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Pressing the Easy Button with Staples – The Pound 7/18/19

Pre-Party: 3rd Degree led Stats, Ragdoll, Mufasa, Netflix, Barney, and Staples through a burpee, bear, and bridge buffet.

18 PAX in attendance for the main event: Professor X (respect), NumbTucks, 3rd Degree, Nimbus1500, Mufasa, Netflix, Stats, Barney, GlenGarry, Beer Goggles, Sex Ed, Old Hickory, Inspector Gadget, Ragdoll, Type O+, Tebow, ShowMe, and Staples (YHC, QiC)

Disclaimer/Stretching/Partner Up

Thang:

There seems to be some consistent themes this week: running, partners, and the whole body.

So we partnered up into two lines and took off for an all-american, Indian run. No additives in this one; simply sprint to the front of the line with your partner when it’s your turn. Speed bumps were called for sets of Copenhagens, derkins, and erkins (4 sets total) at the ballfield pavilion. We also enjoyed speed bumps for some core work at the little bridge with V-ups, LBC’s, and flutter kicks (3 sets total). For continuity’s sake, we rolled a partner carry into the bear crawl bridge (Props to the stallions in attendance).

With time running short, mosey to the parking lot for some partner wheelbarrows (Q’s a quitter), skanks, politicians, karaoke, and high knees.

Great work by all and it was fun to get to lead you all this morning.

COT/Counterama/Namerama

Post-Party: 3rd Degree led a handful of brave souls in yurpees (I believe).

What we learned:
• We are a community of sinners saved by grace. We are encouraged to minister, and be ministered to, in times of plenty and in times of need.

Bullhorn:
• Keep Netflix’s family in your prayers as his daughter is in the NICU growing stronger over the days ahead. Consider ministering to his family through meals (see the sign-up on Slack if you’re interested).
• Pray for Swinger as the diagnosis of his discomfort continues. We’re grateful some things have been eliminated.
• Pray for Mrs. Professor X who is shuttling wrestlers to the Midwest this week.
• Pray for Little Miss Piggy as the doctor’s review his circumstances.

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We Ran @ Mickey’s BW Debut VQ

excited world cup GIF by Disneyland Paris

Pre-Party: Stats led Staples, KermiT, Barney (sorta) and 3D in some modified Cindy. 5 Pull-ups, 7 Merkins and 9 Iron Mikes on the minute for 10 minutes.

19 PAX in attendance for the main event: Prof. X, KermiT, BarneyFievel, Stats, Staples, InspectorGadget, SexEd, Mufasa, GlenGarry, Tebow, Nimbus1500, Hot’N’Ready, TypO+, ShowMe, MicDrop, DoubleDirds, HushPuppy, Mickey (VQ) & 3rdDegree (YHC)

Disclaimer/Warm’o’Rama

ShowMe lap and then, per Q’s demand…STRETCH…the whole body version

THANG

Mickey wanted to run…so we did.

anniversary running GIF by Mickey Mouse

We did Uphill Partner Carries (UPCs) in Stonebrook. Then we flapjacked. Then we ran to a loop in Ballenger and did 4 laps with 4 variations up the Hill: Sprint, BroadJumps (Tebow has the BEST form), Politician, and then side shuffles. There were various speedbumps of increasing numbers of Merkins (How many Q?!?!?!, until 3D taught Q how to punish that question, then everyone got good at remembering or asking a fellow PAX) with a downhill bearcrawl (Nimbus dominated and completed without standing or stopping BEASTMODE) on the mosey back

~3 miles total

Post-Party: Finish running back to the lot with an impromptu sprint inspired by Mufasa (ROAR) and then circle up while we wait for the 6 with AHs & 5 Dwarfkins (can that be cadence?!)

CoT / Counterama / Namerama

BullHorn:

  • Great VQ Mickey! I notice you purposefully avoided anything that required cadence…we’ll work on it…
  • Keep signing up for Q slots for July. Aside from injury, there are all been unique Q’s so far. YHC challenged the PAX to only lead once this month…
  • Continue to keep health issues of multiple PAX or their families in your T&P: Ulysses, Swinger, Barney, LMP, Carrot, MicDrop and others I’m sure…
  • 3rdF opportunity to Bless NetFlix’s family with a meal to congratulate them on their daughter’s (premature) arrival: sign up HERE
  • NightPath: free Ruck CSAUP July 27 with F3Franklin. Talk to 3D for more info.
  • F3Dads Camp in Tennessee in September!!! https://www.eventbrite.com/e/f3-dads-camp-runamuck-tickets-58879270483

That is all.

3D, OUT!!!!

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Q by Committee @ DEFIANT 7/15/19

Pre-Party: YHC led Staples and Ragdoll in some stretching…start off the week right!

Sexy 6 PAX in attendance for the main event: Prof. X, Ragdoll, Creeper (Welcome Back!), Staples, Old Hickory & 3rdDegree (Q)

Disclaimer/Warm’o’Rama: This is an off the cuff 3D & friends extravaganza due to some DR needs for Barney & WhiskeyKnee by Typo+ (seriously though, he has insomnia…TAP)

After some disclaimer and options provided by YHC, we all decided to split up the Q. Here’s how it went…

  1. 3D led 100 Merkins (partners split and did 10 and a time and recover while partner performed)
  2. RagDoll led an abbreviated Cold War with 50ft. sprint and 5 Yurpees, then Mosey back to perform 5 Merkins, 5 American Hammers and 5 WWIs. R&R going down on Yurpees and Up on American routine. #AmericaWins
  3. Old Hickory led Partner WheelBarrows x 3 and Partner Carries x 2
  4. Staples led Indian Run & an AYG sprint
  5. Professor X led us in 5 Floating Starfish ( x 2 thanks to some suggestions by YHC and OH) and 30 seconds of Side planks
  6. Creeper led us in rounds (5 or 6?) of 5 reps of pullups and 20 LBCs.

CoT / Counterama / Namerama

Post-Party: 10 Dwarfkins done by 5 of the 6 PAX

What we learned:

  • Creeper encouraged us to seek the SkyQ’s presence as well as to be present where we are (turn off screens and electronic devices)
  • I enjoyed some waterteeria and 2nd F with 3 other PAX…

BullHorn:

  • Keep signing up for Q slots for July. Aside from injury, there are all been unique Q’s so far. YHC challenged the PAX to only lead once this month…
  • MICKEY VQ ALERT! Join us as we cheer him on in support of his first Q.
  • Continue to keep health issues of multiple PAX or their families in your T&P: Ulysses, Typo+, Barney, LMP, Carrot, MicDrop and others I’m sure…
  • Praise from Creeper (the world-wide traveler) who has seen a lot of youth profess faith recently and commit to live that way…
  • NightPath: free Ruck CSAUP July 27 with F3Franklin. Talk to 3D for more info.
  • F3Dads Camp in Tennessee in September!!! https://www.eventbrite.com/e/f3-dads-camp-runamuck-tickets-58879270483

Humbled with the opportunity to sharpen and be sharpened.

– 3D OUT!!!!

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Sparta Formally Known As Ulysses

Preparty: 3rd Degree (QIC), Nimbus, Kermit, NumbTucks
Part 1: 11’s
Exercise 1: Imperial Squats
Exercise 2: Burpees
Mode of Transportation: Craw Bear Up Hill
Part 2: Stairs
1 PAX performs 3 sets of stairs while others do some planks, flutter kicks, & Freddy mercuries …work down to one

The Workout
20 PAX total: NumbTucks (QIC), Ulysses now named Sparta (QIC), Kermit, Nimbus, Stats, Gaylord Focker, Double Bird, Beer Goggles, Show Me, 3rd Degree, TV Guide, Staples, Pocahontas, Topper, Piccolo (FNG), Peffercorn (FNG), Little Miss Piggy, Mansacpe, Tebow, Mufasa

Warm-Up:
SSH, Cherry Pickers, Willie Mays, Good Mornings, Baby Arms Circles (forward & backward), Overhead Claps, Shoulder Presses

THANG: Murph (some of it)
Perform 10 Pull-Ups, 20 Merkins, 30 Squats. Between each set perform step-ups or flutter kicks until everyone is done. Run .25 mile lap, rinse and repeat. I think we finished 6 sets??

COT: 10 Burpees

Remember: Sign up to bring Netflix a meal https://www.signupgenius.com/go/9040e4eabaa23a46-meals

Prayer:
– Netflix as their baby will be in NICU for a while
– Tucker (Sparta’s sone) thanks for a better result but prayer for future treatment
– Gabe (Little Miss Piggy’s brother waiting for a kidney match)

Good work men, good job Sparta for your first Q .

 

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“Back to the Basics” The Pound

16 PAX: Swinger, Mickey Mouse, Old Hickory, Barney, Hot and Ready, Professor X, Show Me, Mufasa, Beer Goggles, Sex Ed, Tebow, Inspector Gadget, Staples, TV Guide, Hush Puppy, Stats YHC QIC.

Disclaimer/Warmorama:

  • Bearway to Heaven, referenced in the Exicon.

Thang:

  • 80ish yard sprint, 10 Merkins, Mosey back to the starting line X 10.
  • 80ish yard sprint, 10 WWI Situps, Mosey back to the starting line X 10.

COT / Countorama / Nameorama

PAX reminded to EH FNGs as part of the July contest and encouraged to Love others as we are loved.

Thank you for the opportunity to lead, Stats out.

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Crawl Heavy Sack Work

14 PAX on this mildly humid morning…not terrible though.

Pre-Party: There was one, but I don’t know who or what did what.

PAX: Stats, Staples, Kermit, Nimbus1500, ShowMe, Glengarry (FNG), ProfessorX, TVG, HotnReady, ToolMan, Barney, and more…

WARMUP:

ShowMe Lap and some OYO stretching while I gave a Stats assisted disclaimer

THANG 1:

Interval Training w/some new moves

    • Side Gorlillas 30 Sec.
    • Sit Thrus 30 Sec.
    • Switches 30 Sec.
    • Stationary Gorillas 30 Sec.
    • 5 Step Bear Crawl to 5 Step Crawl Bear 30 Sec.
    • Vertical Jumps
      • X2 then 60 Second Rest
    • The Square Sequence 1:30 (Not sure how to describe the hoppy, stationary bear thing we did, I guess you had to be there.  Couple sit thrus then advance in a square pattern doing the hoppy thing & sit thrus at every corner)

THANG 2:

In my sack, there were 21 balls.  Each ball had a number and mode of transportation written on them.  There was one 5 ball (that we never found), with the rest numbered between 10 and 30.  The mode’s of transportation available were Bear Crawl, Crawl Bear, Right Leg Hop, Left Leg Hop, Broad Jump (which we never found…thank goodness) & Crab Walk.

Unfortunately, not all  PAX got their hands on my balls.  One at a time, they’d call an exercise, pull a ball from my sack and huck it as “far as possible”.  We’d then use the mode of transportation listed and once we made it to the ball, we’d do the exercise the thrower selected in the quality reflected on the ball.

We definitively found all the bear crawl balls.

THANG 3:

Just to change it up, we took a break by running the 1/2 mile loop, then 3 there and backs with BearBrawls, then back to my Sack to finish up.

MOLESKINE:

The mumble chatter was a little lite this morning.  I think it was a combination of not much time/ability and the fact that Numbtucks and 3rd Degree were absent…we coulda done better.

 

 

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Ballin’ Cowboy Style @ Defiant 7/8/19

Pre-Party: YHC led Barney in some stretching…start off the week right!

7 PAX in attendance for the main event: BeerGoggles, DoubleBirds, Prof. X, SexEd (welcome back!), Barney Fievel, Old Hickory & 3rdDegree (Q)

Disclaimer/Warm’o’Rama: This is an off the cuff 3D extravaganza due to some WhiskeyKnee by Typo+ (seriously though, he strained his back…TAP)

  • OldHickory Lap at 5:30 around the front of the school back to the prop…he joined in right around kickoff

Thang.1:

We played with Balls. Giant cement balls in front of school were the prop. We did Irkins with hands on the ball x 25, Derkins with feet on the ball x 25, Toes to Ball (on your 6) x 25, Alternating leg step ups (modify with knee to elbow) x 30 (15 each leg), Plank Variations with High (hands on Ball), Low (Decline position) and L and R side

Mosey around parking lot with variations of Mosey, Politician, L&R Karaoke

We have 2 Balls, so 2 rounds seemed appropriate…25 Irkins again with the last 5 EXPLODE to standing then fall back onto Ball with outstretched arms, 25 Ball-Hugger Derkins with ankles (or legs in Prof. X’s case) on the sides of the ball hugging it to keep body in Derkin position. 25 WWIIs with feet under Ball, then Leap Frog over the 8 balls in line with frog-hops between if needed. These Balls kick back with Double Birds getting Bum-rushed halfway through!

Enough of that…thanks for accommodating my spontaneity PAX!

Thang.2:

Inspired by Tombstone and the book of Revelations, we did the full-price (no coupons…get it?!)

4 Horsemen of the Apocalypse: (patent pending)

4 Apocalypses of 4 exercises: Burpees, Floating Starfish (each side 1/2), Pull-ups, and IronMikes (each side 1/2)

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.

We moseyed back to the lot for CoT but got in a few plank variations on the Ball for good measure…6:15 already?!

CoT / Counterama / Namerama

What we learned:

  • Don’t drift with the culture and let laziness drag you into an undisciplined life. Plant a foot in the current and head upstream. Making the choice to get out of the FartSak and come post is step 1.
  • I enjoyed some coffeeteria 2nd F with Prof. X but had to drink solo…

BullHorn:

  • Continue to keep health issues of multiple PAX in your T&P: Ulysses, Typo+, Carrot, MicDrop and others I’m sure…
  • Pray for Barney’s new job (started today) and for a possible opportunity for YHC
  • NightPath: free Ruck CSAUP July 27 with F3Franklin. Talk to 3D for more info.
  • F3Dads Camp in Tennessee in September!!! https://www.eventbrite.com/e/f3-dads-camp-runamuck-tickets-58879270483

Humbled with the opportunity to sharpen and be sharpened.

– 3D OUT!!!!

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Smyrna Smackdown

Smyrna Crew bringing the fireworks… 

The Fourth of July was another great opportunity for the PAX to recognize how blessed they are to be living in the United States of America.  And despite many of us having to rudely interrupt that celebration by having to return to work yesterday, at least we quickly moved into the weekend so as not to interrupt our festivities too much. The Smyrna Crew brought some more fireworks to The Forge, to light the PAX up.

PAX in attendance:  ManScape (FNG), Oh Ship, Double Bird, Nimbus 1500, 3rd deg,  Barney Fievel, Swinger, Topper, Pocahontas, TV Guide, Numbtucks, Ragdoll, Playboy, (CoQ) Cheezwhiz, Stats, (CoQ Mr. Opus, and (CoQ) Little Miss Piggy  (17 PAX)

Conditions — too hot and humid — oh where are those crisp November mornings?

Pre-Party: Numbtucks and Barney did a 1.2 mile run over to the AO.
3rd Deg, TVG, and Nimbus 1500 ran to BW AO, did 30 copenhagens, and then 3x6min per mile pace laps with 1.5 minute recovery b/w laps, then run back to forge. Stats saved them by picking them in car for the last .5 mile to get back in time!

 

Warm-up/Disclaimer/BattlePlan:   WMH OYO, LBAC IC forward and reverse x 10 each — that’s it, let’s get going — jog to the soccer field… OH WAIT , crap, turn around…

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

Mosey: Carry those coupons on a jog to the middle school soccer field.

Mr. Opus’ Thang:             12 Rep Countdown

PAX all in a line on soccer field.  Do 12 Merkins, lunge 20 yards then 12 Carolina Dry Docks.  Politician back.  Rinse and repeat decreasing by a rep all the way down.

Cheezwhiz’s Thang:            Tabata Twosomes 

First set:   PAX did 20 sec underdogs or pull ups (ha, that’s a joke– everyone went to underdogs) – 10 sec rest – then 20 sec of jump squats – then rest x entire song
MOSEY TO THE LEDGES
Second set:  PAX did 20 sec Copenhagens- 10sec rest – then 20 sec of box jumps (START AT THE TOP!) – then 10sec rest  x entire song

This is where 3rd Deg really put in the extra effort — more or less in the jaws with his mumble chatter, but i guess he did enjoy some extra prom date thrusting at the top of his copenhagens   “EXPLODE!”

Mosey to the soccer field and find a battle buddy, and each PAX grab a coupon.

Little Miss Piggy’s Thang:                    243 

Independence Day marks the anniversary of when the 13 colonies originally ratified the Declaration of Independence in 1776.   That makes our country now 243 years old– so let’s celebrate with 243 reps of hard work on our core.

50 reps (25 each partner) of Leg Throws, 50 reps (25 each partner) of Sky Kicks, 50 reps of American Hammers with coupon, 50 reps of Plank with partner hand slaps, and finally 43 reps of WWI with coupons.

Position for leg throws and Sky kicks:   PAX 1: lay on back and hold ankles of PAX 2 standing behind their head (NO…NOT OVER THEIR HEAD… I do not want to look up your shorts nor do we need anyone’s ball sweat dropping like Chinese water torture on our face).  Leg throws –PAX 1 raises straight legs up to PAX 2 who then throws the legs toward the ground.  Sky kicks: PAX 1 keeping leg straight up toward sky, lifts butt off ground.

Mosey:  Jog it back to start area with the coupon in hand.   Deposit coupon in truck and plank till the six arrives.   Great job everyone!

CoT/Numbers/Names  — 17 PAX, 1 FNG named today (he works for the city and is an arborist — thus, ManScape, of course !)
Prayer:
– Praise LMP’s mother-in-law recovering so well from mastectomy
– Soccer Mom still needs prayer coverage
– Nimbus: daughter tasted positive for Lime’s disease and starting treatment, praise she is not feeling too bad, but prayer it works out well without any adverse effects

Announcements:

-Using new Nolensville sign up sheet for Q / Coffeeteria sign ups (3rd deg really likes the new color scheme and look of Numbtucks’ design on this spreadsheet – you guys should really check it out,  oh yeah, and sign up for stuff!)
-challenge: nobody Q more than 1 time this month! Get some people more active!

Post-party:  a few us had penalty burpees to do for the challenges that we were/are apart of…  and Cheezwhiz is trying to avoid his for each day that he missed during the running streak challenge.    Yep, called ya out.

Coffeeteria enjoyed too

—Little Miss Piggy, Cheezwhiz, Mr. Opus