It’s FALL Y’ALL!!!!!!

Crisp morning for some BEAR CRAWLS!!!!

Pre-Party: had 4 PAX show for some early love…..

Mosey to Bear crawl Bridge

Bear-crawled and then CrawlBeared, courtesy of NumbTucks

Pre-party Attendees: MicDrop, SexEd, Staples, NumbTucks

PAX in attendance, Main Event: Barney, Glen Garry, Stats, Swinger, Hushpuppy, Nimbus1500, Little Miss Piggy, NumbTucks, Staples, Inspector Gadget, Professor X, SexEd, Old Hickory, MicDrop

14 showed up for a MicDrop shin-dig (less the medic)…Next time I’ll bring the jams…all COUNTRY just for NumbTucks.

Warm Up

Side Straddle Hop X20

Baby Arm Circles → Make them Bigger X15

Good Morning x10 OYO

Low Slow Squat x10 Cadence

Willie Mays Hays X10 OYO

MOSEY….. to Mill Creek Brewery Parking Lot

Thing 1 – x5 laps

25 merkins → Bearcrawl to halfway point → 25 Mountain Climbers (1=1) → CrawlBear to other side → 25 shoulder taps ///decrease amount by 5 each lap

MOSEY…to BearCrawl Bridge … Lunge Walk it

Thing 2 – Amish Paradise (parking lot)

– Each PAX grabs a parking spot, every other spot if possible…reduce bottlenecks..?

1. 15 SSH → Jog to parking curb …. Politician back and over to next spot
2. 5 Burpees with jump squats → jog to parking curb…Politician back to next spot
3. Bearcrawl up / Bear Crawl Back

***REPEAT the 1-2-3 order until 1 circuit of the entire parking lot is achieved

Thing 3 – Take Shelter

Dips, Squats, Merkins … 9/5/1   ->   8/5/2  ->  7/5/3 … etc.

Mosey back to parking lot for brief Mary’s

Freddy Mercury’s x20 (in Cadence), Flutter Kicks x15 (in Cadence)

CoT: RollCall, announcements, Prayer Requests: Barney, Hushpuppy and Little Miss Piggy

No Post-Party …. No Coffeeteria….. gloom and disappointment was apparent….what are we paying these guys for…!!!

—In lieu of no coffeteria, 3 PAX met for an impromptu 2ndF/coffeeteria…Staples, does it count? LOL  Attendees: Old Hickory, Barney, MicDrop

Thanks for letting me lead you guys this morning. Have a great day Fellas.

In Christ,

MicDrop

18 PAX: Huggy, GlenGarry, Playboy, Swinger, Typo+, Kermit, Professor X, 3rd Degree, Numbtucks, Nimbus, HushPuppy, MicDrop, Show Me, Barney, Stats, Staples, Gaylord Focker, Tebow (QIC)

WARM UP: quick lap, SSH, Hillbillies, Imperials, GMs, Inch Worms, Skaters

Mosey to the Brewery for a little happy hour / couplets therapy

GET SOME
10-9-8-7-6-5-4-3-2-1
Skaters*
V-ups
(bear crawl / crawl bear after each set)
*Started with 4-count skaters and switched to 2-count after set of 8; skaters were fun but not 4-counts worth of fun

3 rounds:
1 min of burpees
30s rest

10-9-8-7-6-5-4-3-2-1
MC (2-count)
Merkins
(sprint / politician after each set)

Finished off with 3 rounds of sprint/politician together

A bountiful source of mumble chatter was the playlist selected from the Ken Burns Country Music doc soundtrack. It was all I hoped for and more. Side note related to the recently finished IronPAX challenge – I heard it through the grapevine that “so and so” from St.Louis did 322 burpees in the same three minute burpee workout that we did today. Amazing.

Great times and great work, everyone
-Tebow

 

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

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

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

Main Event PAX: Stats, Staples, MicDrop, KermiT, Show Me, Old Hickory, Barney, Hush Puppy, SexEd, Professor X (Respect), 3^rd 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!

 

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)                 

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

Creeper is the good cop, Numbtucks is the bad cop, Old Hickory is the very bad nasty cop (RIP Blocky)

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.

 

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

Staples led a Cindy pre-party that was attended by Barney, Stats, Nimbus, Creeper, Sex Ed and Old Hickory.

14 PAX came together in the gloom for an all you can handle sweat fest. Pax in attendance included: Barney Fievel (QiC), Netflix, Staples, Glen Gary, TV Guide, Stats, Mursa, Nimbus 1500, MicDrop, JK, Old Hickory, Tebow, Creeper, and Sex Ed.

We started things off with an extended Show Me lap around the track.

Disclaimer

Warm Up:

15 SSH, 10 seal straddle hop, and 6 low and slow squats, all IC.

We’re going to get nice and chummy this morning with a partner-intensive workout!

Thang 1: Partner Carries

PAX were given 10 seconds to pair up. Line up at the light and carry your partner to the far light. Before switching, drop and bust out 20 merkins each. Don’t forget to do 20 more merkins after you make your way back to the start.

Repeat, but switch to wheelbarrow carry and 10 dunkaroos at each end instead of merkins. This was the longest wheelbarrow I can remember us ever doing. Nice work, guys!

Thang 2: Love Thy Neighbor

Stop by Barney’s beautiful black truck and pick up one coupon (20 pounds) per duo.

3 exercises with an assigned number of reps (below) must be completed as a 2-man group. One PAX begins assigned exercise while other PAX jogs out to the far light. That PAX jogs back to partner performing exercise and picks up where they left off. Repeat until assigned number of reps of each exercise are completed. How much do you love your neighbor? Enough to pick up the pace on that jog back and “relieve” him?!

Exercises were:

• 60 Blockees (coupon burpees)
• 70 S2S Block Merkins
• 80 Block Squats

With our last couple of minutes, the PAX bear crawled our beloved bridge before taking a long mosey down Nolensville Pike back to the parking lot.

Mary

30 seconds GM OYO, 30 seconds WMH OYO, cherry pickers.

CoT

TClaps to Nimbus for letting the Q have some of his fancy coffee and then having it spilled merlot-style all over the parking lot. Delicious!

Announcements: 

• • Keep Staples dad in your prayers. He was transferred to another hospital after some blood pressure problems.
  • Also keep praying for Netflix’s 2.3 as she continues to grow and get stronger. We’re praying she gets to come home soon.
  • We’re only 1 week into the Iron Clad Challenge. It’s not too late to sign up! The November Gauntlet will be here before you know it. Use this time to prepare your minds and bodies for the battle ahead!

2 Timothy 1:7 – For God has not given us a spirit of timidity, but of power and love and discipline.

-BF-

Another Hero Workout of the Day (WOD) to kick off the F3Nolensville IronClad Challenge seemed appropriate.

Pre-Party: YHC led Barney, Typo+, Mufasa, RagDoll, Staples, Nimbus1500, KermiT, and 0.5 for Old Hickory in 3 Toes-to-Bar, 5 Pull-ups, 7 Squats for 10 rounds.