Category: The Pound

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:

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:

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!!!!

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.

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.

PAX: NumbTucks (QIC), Ragdoll, Tebow, Nimbus 1500, Mickey Mouse, Mic Drop, Double Bird, Tweety (FNG), Swinger, TV Guide, Hush Puppy, Staples.

12 men all gathered in Nolensville to celebrate the 4th of July with a beatdown taken from F3 Chicago known as the Patriot Games. Here is how it went down:

In light of the Declaration of Independence being signed in 1776 everything we attempted reflected this number:

PART 1
We all began with a 1776 yard run (1.01) miles. (I had to make a point that only 12 came because people were bellyaching about our 4th of July beatdown being at 5:30am rather than 6am…babies) Okay enough complaining by me onto the next routine:

PART 2
We performed the following routines with a partner splitting the exercises unless noted otherwise:
100 Merkins, 100 LBCs, 100 Squats, 100 Mountian Climbers, 100 American Hammers, 100 Shoulder Taps, 100 Flutter Kicks, 100 Calf Raises, 100 Dips, 100 Step Ups, 100 Under Dogs, 100 second bar hang (each), 100 Carolina Drydocks, 100 Leg Scissors…
That equals 1600 how will we get to 1776 glad you asked

PART 3
We bear crawled/crawl beared 100 yards then performed 76 burpees with partner … and that equals 1776 ladies and gentlemen.

We closed the day by reading a “Daybreak Prayer” from a book I have and then gave away a special pass for all who are on the nutrition plan that came to the workout. Have a great day gentlemen!

17 PAX: Kermit, Professor X, Staples, Barney, Numbtucks, Mufasa, Old Hickory, Sex Ed, Stats, Show Me, Inspector G, Swinger, Nimbus, Creeper, Cheese Whiz, Mic Drop, Tebow (QiC)

Pre-party led by Creeper

Line drill WARM UP (light pole to light pole):
SSHx10 IC, high knees
SSHx10 IC, walking knee to chest stretch
SSHx10 IC, high kicks
SSHx10 IC, bear crawl
SSHx10 IC, merkins x 10 oyo
then, lunge stretch

GET SOME (w/ partner & 1 coupon/pair):

Partner 1 – farmer carry (two light poles & back, switch arms at the turn)
Partner 2 – 100 WWII’s, 100 jump squats (total w/ partner)
(It was made fairly clear – I wouldn’t say very clear – after starting that dropping the coupon on the farmer carry would mean a 10 burpee bonus; 3 PAX were rewarded)

Partner 1 – kneeling to standing w/ coupon
Partner 2 – burpee broad jump down, crawl bear back (width of parking lot)
(3x each – audibled to half of the parking lot width on the 3rd set)

Partner 1 – Parking lot lap w/ coupon
Partner 2 – AMRAP clerkins
(1x each – time running short)

Partner 1 – AMRAP blockees
Partner 2 – parking lot lap
(1x each – time running shorter)

We finished with everyone together for AMRAP blockees w/ partner, alternating every 2 reps – 2 blockees then 2 reps worth of encouragement for your partner, as many rounds as possible. It was here that Old Hickory broke his coupon. Not enough evidence to charge as intentional on that. But, I think we all know if was an accident or not.  By the way, Kermit is down one coupon.

Announcements:
2nd F – climbing at Ascent in the boro Friday; meet at BW/Pound at 6p; see slack for details
1st F – nutrition challenge led by Numbtucks; Start with a plan this week to clean up your diet; failures result in penalties including burpees and $$ to the website fund; remember, even exercise takes a back seat to nutrition when it comes to overall fitness and health; great opportunity to join in with your F3 brothers for accountability and encouragement; see slack for details

Great work by all this morning.
-Tebow

 

PAX: 3rd Degree, Stats, Show Me, NumbTucks, Ragdoll (Q)

Let’s talk for a minute about poor life decisions.

Staying up until midnight the night before your Q because of a work function is a poor life decision.

Drinking too much whiskey at said work function the night before your Q is a poor life decision.

Performing a PT test with 3rd Degree in the minutes before your Q is a poor life decision.

Q did all of these things. I make poor life decisions.

PRE-PARTY AND SUCH
Round about 4:58 I look at the radar and see the rain has stopped and ol’ sparky has moved east, so we’re go for launch. Sitting at low 70’s, humid. Soggy ground. Muddy pavement.

Now here’s how this went down.

I show up at 5:15 to lay down some cones for our running Thang. But 3rd Degree is sitting there all lonely with no one taking him up on his call for a pre-party, sadly unrolling the shovel flag, and shuffling his soggy Deck Of Death from Tuesday’s workout.

So I guilt myself into this thing and agree to 2 minutes AMRAP pull-ups, followed by 2 minutes AMRAP merkins, followed by 2 minutes AMRAP situps. So I blow my arms out on the first two, and get about 90 seconds into the situps and just start laughing because I’m so miserably bad at them.

It’s 5:31 so 3D and I head back to the parking lot to meet up with Statsy and NumbTucks. Show Me pulls in late and parks his big black pickup truck about as far away from the group as possible. We wait for him while he huffs it in from Smyrna.

Disclaimer doesn’t need to include lightning but does include that I drank Old Fashioned’s last night, to my great detriment it turns out. We Side Straddle Hop to 20. We stretch thine legs. We mosey to the track.

THANG 1: Mile Run with Sprint Segments
3x around our humble track is a mile. I’ve placed cones at two segments within the track, marking a distance of approx. 20 yards. During these segments the PAX are to sprint.

We crank out 40 merkins in cadence. And then we run. Plank and wait for the 6 when you’re finished with a mile.

Q is the 6. I blame the Bulleit Bourbon.

They also did not plank for me. Though they did wait, so I can’t complain.

THANG 1.5: Lunge Walk
Must get to the bridge. Bridge is a quarter track behind us, so we lunge walk thata’way.

NumbTucks takes off like a scared kitten in a lightning storm. Says he hates lunges so he wants to get them done fast. Omaha about halfway there because lunge walking is silly. We mosey the rest of the way.

THANG 2: Crawl The Bridge
Simple rules. Bear crawl the bridge. Special request from 3rd Degree.

Turn around and do it again. This time Q says you will Crawl Bear the bridge, but also need to spend some distance Crab Walking it.

All those without alcohol in their bloodstream do Bridge & A Smidge. Go you!

Q requests a 12 count from Stats, because he wants 2 more than 10.

THANG 3: The Liberal Leap
To the tune of the recently-released Armin van Buren remix of Van Halen’s “Jump”, the PAX hold Al Gore position for the duration of the song. Each time he sings “JUMP!” the PAX squat jump.

Song is 3:40 and includes 40 squat jumps. 3rd Degree reviewed it on Yelp! as “Suitably miserable” or “Delightfully awful” or something … he didn’t like it. Or maybe he did. I don’t know.

THANG 4: Timekiller
Back to the pain ground for:
– 10 Under-(mud)doggies
– 10 Derkins
– 10 Copenhagens
– 20 Flutter kicks
– 20 American hammers

NAMEORAMA & COT
We prayed for all our F3 brethren, both present and in absentia. We prayed for strength in our families, and wisdom in career choices, and hope within our relationships of friends and community.

We reminded each other that when you step into the boxing ring, you’re gonna get some punches and bruises. But life takes place inside the ring. Be the man in the arena. Be present. Be involved.

POST PARTY:
Numbtucks, 3rd Degree, and Ragdoll did 12 Yurpees while Stats and Show Me went to snatch my cones (thanks guys).

ACKNOWLEDGEMENTS
Thanks to the PAX for their patience with me this morning. I had actually planned for a 2nd mile run and a good deal more merkins but my poor life decisions stunted my capabilities this morning. Thanks for pulling me along and leading the leader. You guys are da’ best.

Pre-Party: 3rdDegree led Staples, Kermit, TV Guide, & Barney Fievel in the Dancing Bear Ziggurat. YHC “and some other lurkers” showed up late.

20 PAX in attendance for today History Lesson: ShowMe, TV Guide, Barney, Stats, Nimbus, Swinger, Tebow, 3rdDegree, Numbtucks, Kermit, Typo +, Staples, Professor X (respect), Double Bird, Sex Ed, FNG WHOOPS, Mufasa, Old Hickory, Gaylord Focker (QIC)

Warm-up/Disclaimer:

• ShowMe Lap
• SSH IC
• LBAC IC
• LBAC ir IC
• Good Mornings OYO

Today’s History Lesson: ON THIS DAY (June 13th) in History

1920 US post office department ruled that children may not be sent by mail

1966 Miranda Rights were created

1967 First black Supreme Court justice Thurgood Marshall was nominated

1970 the Beatles Let It Be album went #1 for 4 weeks

1977 Dr. Martin Luther King, Jr’s assassin was recaptured

1983 US launched Pioneer 10, the first spacecraft to leave the solar system

1996 Guinea pigs were distinguished from rodents

1999 Saddam Hussein issued a decree that 18year old + beggars in public places would be imprisoned.

2011 the Goodyear BLIMP crashed. The pilot, Mike Nerandzic, dived down low enough to save everyone but himself.

Thang 1:  B.L.I.M.P.S. 

PAX moseyed to the short loop in order to honor the Goodyear Blimp and its heroic Pilot Mike.

B – burpees

L – Iron Mike Lunges (to honor to the Pilot)

I – Imperial Walkers

M – Merkins

P – Pickle Pounds & Pickle Pointers (Lexicon only, Don’t google that)

S – Squats

Owing to the date of June 13th, we attempted 6 rounds of BLIMPS 13 reps on each exercise with a short loop  (1/3 mile) lap in between. Thanks to Numbtucks for critiquing everyone’s form #ironshartsiron. Barney and QIC unsure of what round we were on. Who knew YHC couldn’t count?

Overall, we, like the Goodyear Blimp and its Pilot, did not make it.

Thang 2: Let it be Merkins

Mosey back to the parking lot for some Mumblechatter-filled celebration of the Beatles #1 hit album Let it be. Each time “Let it be” was say, PAX did a Merkin.

CoT/Numbers/Names/FNG Naming

• FNG Dan Gwydir “WHOOPS” You’ll have to ask him yourself.
• Prayers for success and safety for Soccer Mom and his family’s efforts to secure visas.
• Prayers for healing for Swinger whose wife is 3 months pregnant and was just diagnosed with Epilepsy.

What we learned: Earlier this week, 3D challenged us with getting comfortable with the uncomfortable. YHC spoke about opening up to your brothers with that which you struggle with.

Luke 22:42 Not my will, but Yours be done.

Post Party:  Coupon carrying party led by Kermit

Coffeeteeria: Thanks to Tebow for providing hot coffee, but supposedly Barney took it all.

– Gaylord Focker

GLOOM FACTOR: 73 Degrees 90% humidity

 

21 PAX: Nibus 1500, Show Me, Staples, Double Bird, Kermit, Pollywog, Voyeur, Mufasa, Sex Ed (color run), FNG Professor X (respect), Barney Fivel, Gaylord Focker, Hush Puppy, TV Guide, Mic Drop, Creeper, Mursa, Typo +, Swinger, Mickey Mouse, QIC Stats.

 

Disclaimer

 

WARMUPS:

Show Me Lap

17 X SSH IC

17 X Slow and Low Squats IC

GM & WMH OYO

17 Tempo Merkins IC

Explained the significance of the number 17 as the same number of Football National Championships won by the mighty Alabama Crimson Tide. At this time the mumble chatter was accelerated to full speed which resulted in a quick 10 attitude adjustment burpees.

To further drive home the significance of the number 17 PAX moseyed to the covered picnic area for a round of 17 DIDs.

Thang 1

In honor of Bear Bryant and his 6 National Championships Pax partnered up and completed 6 rounds of Bear Brawls in the lawn adjacent to the pain ground. (each Pax Bear Crawled 6 times)

Thang 2

On the first day of the Alabama’s “4th quarter conditioning program” players run 16 110 yard sprints with 45 seconds of rest between each sprint. Due to time constraints we did 8 110 yard sprints with 45 seconds of rest.

Pax proceeded to the Amish store parking lot by Lunge Walking the Bridge.

Thang 3

Pax shuttle ran each parking spot with a Burpee at the entrance of each spot and a Bobby Hurley jump a the front of the spot. This was in recognition of Terrence Cody’s two blocked field goals in a win over the Tennessee Volunteers in 2009 in route to Nick Saban’s first National Championship.

MOM

Pax moseyed back to the parking lot and circled up with 4 minutes to spare.

17 Flutter Kicks IC

17 American Hammers

17 LBCs Normal and both sides.

 

CoT, Count-o-rama, Name-o-rama

• Welcome FNG Professor X
• Prayers for Soccer Mom
• Prayers for Barney’s final interview.

Galatians 6:9 – So let us not get tired of doing what is good. At just the right time we will reap a harvest of blessing if we don’t give up.

Pax were encouraged to choose what is good not what is easy, with the truth that we are empowered to do good with the help of Jesus and the Holy Spirit.

Always an honor to lead.

YHC -Stats

16 PAX bearly had any fun today as they celebrated Ragdoll’s 1 Year F3 anniversary. But my goodness, could conditions have been any more perfect?

Here’s what went down…

Preparty: Stats on point for a bear crawl / crawl bear bridge preparty.

PAX: Swinger, IG, Typo+, Stats, Nimbus1500, Mickey Mouse, Altidore, Kermit, Mufasa, Scrooge, Tebow, Staples, MicDrop, Hush Puppy, Netflix, and your faithful Q Ragdoll.

Warm-up: 

• 20 Side Straddle Hops
• Good mornings and hamstring stretches
• Toy Soldiers (high leg kicks), 10 each leg

The Thang

From the parking lot, we mosey across “The Bridge” which has all the HIMs breathing a sigh of relief. Kermit is shocked… “twas a perfectly good bridge,” he says.

Oh what Kermit doesn’t know.

For the past year, the Nolensville Park bridge has been a symbol of my pain and weakness. Today that ends.

We partner up, as F3 leaves no man behind. Today we will encourage each other throughout the entire workout. And then we bear crawl the bridge.

Next we line up by our partners to do a Catch Me If You Can Indian Run. As the crew runs around the track, the last partners in line will drop to do 5 merkins, then sprint to the front of the line, tapping the last partners in line who then drop for their 5 Merkins. So on and so forth, we circle the track for .3 miles until we’re back to the bridge.

Now it’s time to crawl bear the bridge. “Why is doing this thing backwards so much harder?” Swinger asks. “Because bears weren’t made to crawl backwards,” I say.

Now back in the Feed Mill parking lot we line up for a quick Parking Lot Shuffle. Still in pairs we drop to do 1 Merkin at the top of the parking space, run to touch the curb, then backpedal to the top of the space to our right. We do this all the way around the lot, about 20 spaces in total.

We plank and wait for the 6, and then get on our backs for 20 counts of flutter kicks.

Oh look! A bridge! Time to teach that bridge who’s boss and bear crawl it. Kermit is shocked… “I think that bridge owes Ragdoll money,” he says.

We Al Gore while we wait for the 6, then line up for another Catch Me If You Can run. I forgot to give instructions, and somebody gets angry at somebody else for asking the Q what exercise they’re supposed to do while we run. It’s 3 Burpees this time.

We circle the track, another .3 miles. I’m pretty sure the crew started picking up the pace as we got close to that bridge, but sure enough — speed bump time.

You know what to do. Crawl bear that sucker.

Gosh darnit, we’re at time already. We mosey back to the parking lot and do a few high planks and one arm planks to close out the morning. Strong work everyone!

Encouragement

I think we all love and hate the Nolensville Park bridge.  I know for me it has been (more often times than not) a clear marker of my weakness.

But as I told the kids at F3 Dads on Sunday, it’s not about how fast you do an exercise, how many times, or even what form you do it in. There’s always going to be someone next to you who can go faster, do more, or perform better.  Rather, it’s about giving it your best each time you’re out there.

If you try your best today, your best tomorrow will be even better.

A couple weeks ago I bear crawled the bridge for the first time without taking any breaks. It took me nearly an entire year to accomplish that!

I know Scrooge had a breakthrough today as well and got through the whole bridge without stopping. Nice!!

Change happens one step at a time. You can only reach your goals by continuing to put one foot in front of the other.

You guys are all doing great, and every morning you’re out there you’re getting stronger and faster and making yourselves better. Keep putting one foot in front of the other.

COT

• Scrooge’s mom is undergoing two biopsies. We pray for a good report and continued strength through a difficult season.
• Lifting up a local Nolensville family who lost their husband/father in a tragic accident recently.
• And continued prayers for Soccer Mom and his family as they spread the good word in Africa.

Announcements

• Staples and Numbtuck’s smoker will be hosting a Brisket Fest this Saturday, 6:00pm at Staple’s house. Hit up Slack for details.
• Monday morning there will be dual Memorial Day events happening:
  • Brentwood YMCA: Preparty Murph, Hero of the Day Workout 6-7, then Ruck Post-party.
  • Nolensville Park: Murph Challenge @ 6:00am

  Postparty

Was gonna be led by Kermit, but then Nimbus called audible and ran to his car to get his ruck. Then he brought Mufasa, Mickey, Kermit, Ragdoll, Stats and Altidore to the football field for a partner drag, 50 yards each partner. At this point Stats and Altidore looked at each other and determined this was a ridiculous idea and went back to get coffee. Then we did a 50 yard partner carry back to the starting goal line. Then we bear crawled some more. But Nimbus had no partner, so he just carried his (much lighter than my partner) ruck the whole time. I don’t know … I think Stats and Altidore had the right idea.

Proud to lead you all this morning, and thankful for the brothership we have to encourage one another and push each other to be stronger physically, mentally, emotionally, and spiritually.

~ RagDoll

Pre-Party: 3rd Degree, Kermit,  Altidore, and Typo+. These over-achievers bear crawled 1 and 1/3rd  of our beloved bridge, then crawl beared (English?) the same distance.

Conditions: 50 and clear. Absolutely fantastic day to be alive and looking so good. Where are you, fart sackers?!

13 PAX rose with the sun, including: 3rd Degree, Nimbus 1525, Netflix, Kermit (QiC), Barney Fievel (QiC), Mufasa (FNG), Show Me, Mic Drop, Tebow, Stats, Altidore, Typo+, and Playboy.

Disclaimer and Warm-Up by Kermit:

SSH and LBAC (16 reps each). GM and WMH OYO.

Thang 1: Mini-Murph Challenge

Once Kermit handed over the reigns, YHC didn’t waste any time getting us sweating. PAX run laps around the track (1/3rd of a mile each). After every lap, bust out 10 pull-ups, 20 merkins, and 30 air squats. Treat it like a PT test and see how many “reps” you can get if each lap and its exercises is one rep. We’ll do this again and see how we’ve improved!

Thang 2: Obedient Bears

I think I’m becoming an actual bear with the number of bear crawl exercises we’ve been doing lately! PAX start by bear crawling 150 ft. Then, SasQuat, WWI, WWII, and American Hammers (20 reps each). QiC (Kermit) went on a power trip and assigned 10 penalty burpees because someone spoke out of turn. Firm, but fair. I like it!

Crawl Bear the 150 ft back to the starting line. Then SasQuat, flutter kicks, starfish and alternating shoulder taps (20 reps each). Sprinkle 10 more burpees on top and enjoy!

Mary

GM and WMH OYO. Finish with a nice Tebow stretch.

CoT

Post Party: 3rd Degree led us in an apocalypse of 3 exercises: Pull-ups, merkins, and air squats. Start with 10 pull-ups, 9 merkins, 8 air squats, 7 pull-ups, etc.

• Continue to keep Soccer Mom and Gaylord Focker in your prayers.
• Keep our newest PAX (Mufasa) in your prayers also as he recently adopted (growing his family to 4 children!) and is being forced to look for new employment. He’s trying to be a teacher, so let him know if you can help. It’s all about who you know.
• CSAUP – The Gauntlet is F3 Nolensville’s first completely stupid and utterly pointless event!
  • May 4th 0500-0730ish
  • Start and End at Nolensville High School
  • 5, 20-minute AOs and 8ish miles.
  • Tons of laughs, fellowship and a great workout!

-BF Out-