Category: The Pound

Pre-Party: 3rd Degree, Barney Fievel, Playboy, Stats, Altidore, and Typo+. Sorry if I missed anyone!

5 pull ups, 10 merkins, and 15 squats on the minute for 10 minutes.

Conditions: 46 and partly cloudy. Something sinister in the air…

20 PAX might be a little sore, including: Old Hickory, Nimbus 1500, Stats, Inspector Gadget, Playboy, Ragdoll, Road Rash, TV Guide, Hushpuppy, MicDrop, Creeper, Nacho Libre, Wolverine, Altidore, Show Me, 3rd Degree, Typo+, Bottlecap, Netflix, and Barney Fievel (QiC).

Disclaimer

Warm up:

20 seconds of GM OYO, Tempo SSH IC (10 normal, 10 slow, 10 fast), 15 Imperial Walkers IC, and 1 Al Gore.

Fire Sale!! Quick, run over to that beautiful black truck and grab yourself a coupon (20 pounds)! The PAX got themselves a little BOGO action and earned twice as much out of their workout this morning.

Thang 1: Hair Burning 4-Square

PAX number off into 4’s and perform the assigned exercise and number of reps that corresponded to their number (below). PAX then rotated to the next station via hair burners (bear crawl with coupon).

1’s – 10 Blockees

2’s – 20 Ginuwine’s. With coupon in hand, PAX perform dance move from “Pony” by Ginuwine. This involves dropping into the athletic stance while popping the coupon out in front of your chest. Next, show her that you have what she needs by gyrating the stone from right to left like a steering wheel, then coming back up into a standing position while bringing the coupon back to your chest.

3’s – 30 American Hammers with coupons (needs a cool name, Mjölnir was the name of Thor’s hammer?!).

4’s – 40 S2S Merkins. Perform a merkin with one hand on your coupon. Alternate sides after every merkin.

Thang 2: Mini-Cooper (3 laps or 1 mile)

10 reps of each of the following exercises performed with coupons between laps.

• Blockees – Burpees with coupons.
• Baryshnikov Squats – Legs rotated out to the sides, hips opened, heels raised, then squat.
• Close Grip Merkins – Merkin with both hands on the coupon.

Mary

Mary got a little frisky this morning. Alabama prom dates, scissor kicks, and slutter kicks.

CoT

“For the Son of Man is going to come in his Father’s glory with his angels, and then he will reward each person according to what he has done.”

Matthew 16:27

Post Party: There was a whole bunch of you in the post-party and I was deep in the Fog of War at this point. Whoever we were, we performed 15 each: derkins, erkins, copenhagens, and box jumps.

• Continue to keep Soccer Mom and Gaylord Focker in your prayers.
• 2nd F Lunch Event at some country club tomorrow (3/29). Message Old Hickory or Altidore for more info.
• 3rd F get together at Typo+’s house April 2nd. More details to come from Typo on Slack.
• 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-

Conditions: About 48 degrees. Gloom is in full effect. Perfect for this morning’s routine.

Pre-Party: YHC led Kermit & Stats in a Bearway to Heaven with the actual artists who wrote the song serenading us from Stats’ vehicle’s speakers. Nice touch! WaterBoy (Franklin PAX) joined up for some burpees at the finish line with YHC. Great job HIMs who are breaking PRs in the process! When I encouraged Stats and Kermit to get in their Burpees and crawl now because there wouldn’t be during the THANG, Stats got a little concerned about what was coming….

11 PAX in attendance: (unfortunately there were some casualties to WhiskeyKnee that couldn’t make it in today due to recent beat-downs (RoadRash & Barney)) However, Kermit, WaterBoy, Sterno, RagDoll, Inspector Gadget, Nimbus 1500, Stats, ShowMe, Tebow, OldHickory & 3rd Degree (Q) got after it.

Warm-up/Disclaimer:

• Jog around parking lot x 1 (then circle up) (ShowMe Lap)
• SSH IC x 5
• SJ IC x 6
• Tempo Squats IC x 7
• GM OYO

Explained the concept for today: modified Murph. Great standard to measure fitness over time as it is done for best time. Lets Get it!

Thang:

Partner up! All PAX chose the 1/2 mile lap and division of exercises accordingly x 4. Battle-buddies will pace and push each other to complete the:

No Mary since no time! 

CoT/Numbers/Names

Inspector Gadget was the 9th man and shared about family (wife and 3 kids), profession (Metro Detective), has lived in Nashville 19 years and married for 18.

What we Learned:

• Today’s workout is a CrossFit routine in honor of Lt. Mike Murphy (Commanding officer of Marcus Luttrell of Lone Survivor). He was a true HIM who led and served others to the sacrifice of himself.
• Thanks to Kermit & Tebow for Coffee!!! So cool to hang out with 9 other guys for an extended time of fellowship.
• Arms got super pumped between laps…The Murph is no joke.
• Don’t eat burgers and onion rings the night before a Murph. Lesson learned Nimbus!
• The MEDIC was needed all the way around the track, but was a comfort at the pain-station.
• YHC shared from Hebrews 13 that we are not to be controlled by love for money, but to be content with what we have because God promises to always be with his people. We don’t have to fear man, what can he do to me? We are stewards of our lives and resources from Him and will give account to Him for how we used them. I encouraged folks to make sure they are right with their Maker, because every other relationships is affected by this primary one. Also, let’s live today knowing that at any time our last day may come. If you want more info, to discuss or debate, hit me up and let’s get some coffee or happy-hour to discuss further…

Post Party: Stats led us in 10 Yurpees, strong finish! ShowMe was especially appreciative.

BullHorn:

• F3 Nolensville will launch our 4th AO, DEFIANT, this upcoming 3/25/19 (Monday) at Nolensville Elementary 5:30-6:15. Bootcamp style workouts. (one more step to becoming our own region)
• The Gauntlet is coming! 5/4/19 F3Nolensville’s first CSAUP event. Today was in prep for that…2.5-3 hours, ~8 miles, 5 AOs, endless memories…
• Warpath is returning April 13. Sterno is geeking out! WarHalf would be similar to what is planned for The Gauntlet if you want a preview…
• RagDoll is planning F3Dads local event and F3Franklin is hosting one soon as well.
• ThirdThursday lunch (2ndF) will be TODAY at 11:30– ~1pm at Los Cabos in Nolensville
• Make sure to sign up for Q slots for F3 Nolensville on F3nashville.com under Q Sign up (created a link in this sentence) or I will gladly take them all!

See you Saturday for Coach NumbTuck’s glorious return…3D-out!

Conditions: About 67 degrees and WINDY. Gloom is in full effect with spring forward.

Pre-Party: YHC led Kermit & Creeper (arrived after round 2, classic!) for 10 burpees on the minute for 10 minutes. I think Stats also joined in around round 6 or 7, but the fog of war was pretty thick and I am not really sure…Hate those during, but love them afterwards…

13 PAX in attendance: Kermit, HushPuppy, Creeper, Inspector Gadget, Nimbus 1075.5, Stats, ShowMe, RoadRash, HotNReady, Typo+, MicDrop, OldHickory & 3rd Degree (Q)

Warm-up/Disclaimer:

• Jog around parking lot x 1 (then circle up) (ShowMe Lap)
• SSH IC x 10
• SJ IC x 10
• GM OYO
• Quad Stretch OYO

Explained the concept for today: modified Cooper Routine (origianlly 1/4 mile track lap with burpees, merkins and squats after each lap) with Mario and Boston, MA accent twist…the Soopa-Koopa.

Thang: Soopa-Koopa:

Partner up! You and your teammate will pace and push each other to complete one 1/3 mi. lap, then the following exercises in succession. Then Rinse and Repeat but decrease number of reps of each exercise by one each every lap (unless you’re Kermit in the Fog of War who did 10 of everything, every lap). Start with 10 of each after first lap.

Exercises were:

Pull-ups, Atomic Merkins & Floating Starfish (each side was 1/2)

YHC and partner Nimbus (T-claps brother for pushing me) were able to lead and complete down to the 4 reps lap but encouraged all PAX to attempt 10 reps of everything since time was wrapping up on the last lap. In all, we completed 2.33 miles (7 laps) and 55 reps of each exercise in the ~40 minutes we were allowed to use.

No Mary since no time! Pax had interspersed Ab work throughout the morning with atomic Merks and Floating Starfish…so no hard feelings

CoT/Numbers/Names

ShowMe was the 9th man and shared about family (wife and 3 sons), profession (pastor at Revive Church in Nolensville), hobbies (hunting, baseball coach)

What we Learned:

• Thanks to Kermit for Coffee!!! Please let the PAX know how and when to donate for supplies PRN.
• Math is Hard when you are in the heat of battle…
• The MEDIC was needed all the way around the track, but was a comfort at the pain-station.
• Glad to see RoadRash come out and push hard, even with a mid-routine bathroom break 🙂 And with a Merlot Splash! Thanks bud…welcome to F3Nolensville.
• HotNReady & OldHickory have officially changed membership to Nolensville, welcome!
• HushPuppy was lured from the FartSak by >60* temps and did great today! Welcome Back…
• YHC shared how a proverb affected him recently and inspired the Q…The wounds of a friend are faithful, while profuse are the kisses of an enemy. I may have wounded you today with this routine, but the goal is for your good. I could have led you in AMRAP Good Mornings or a 15 minute pace jog and a sit-up or two, but which routine is going to push you to grow and get better? Surround yourself with true friends who will confront you when you’re wrong and care for you by correcting you instead of a bunch of yes men who would never confront you. If you want more info, to discuss or debate, hit me up and let’s get some coffee or happy-hour to discuss further…

Post Party: 14 Clurpees, strong finish!

Multiple PAX stuck around for coffeeteria.

BullHorn:

• Recent Nolensville/Franklin Convergence was a huge success! T-Claps to the 13 PAX able to represent F3Nolensville! 29 total came.
• F3 Nolensville will launch our 4th AO, DEFIANT, on 3/25/19 (Monday) at Nolensville Elementary 5:30-6:15 Bootcamp style workouts. (one more step to becoming our own region)
• The Gauntlet is coming! 5/4/19 F3Nolensville’s first CSAUP event. Today was in prep for that…2.5-3 hours, ~8 miles, 5 AOs, endless memories…
• ThirdThursday lunch (2ndF) will be led by YHC next week. Deets forthcoming…

3D-out!

9 Pax gathered to test their luck at a game of chance and pain.

3rd Degree and Barney Fievel Pre Party:

10 rounds of 5 pull ups 7 pushups and 9 Mike Tysons, I think???

PAX: Altidore, 3rd Degree, Sterno, Typo Positive, Creeper, Kermit, Barney Fievel, Tebow, Stats (QIC)

Quick mosey around the parking lot circle up.

Disclaimer

Warm-Up

GM OYO, WMH OYO, 13 SSH, 13 Baby Arm Circles, 13 Reverse Baby Arm Circles.

The Thang

Pax rotated rolling 6 dice for the number of reps, picking a card from the F3 Dexicon mode of transportation cards, then picking an exercise card. If the Pax did not like the exercise card they had the option to “double down” (doubling the reps rolled) and re-draw another exercise card. Pax then would MOT from one light pole to the first light pole, exercise and MOT back to the “Casino” table. We gambled ourselves into a respectable upper body workout. The series of events are as follows.

• Bear Crawl – 19 Monkey Humpers
• Karaoke – 25 alternating shoulder taps (each side is a half)
• Karaoke – 52 arm circles (Sterno Double Down)
• Sprint – 24 Hand Release Merkins
• Sprint – 34 Calf Raises (Creeper Double Down)
• Bear Crawl – 26 Flutter Kicks IC
• Lunge Walk – 36 Hand Release Merkins (Barney Double Down)
• Duck Walk – 19 SSH IC
• Sprint – 58 Incline Merkins (Stats Double Down)
• Karaoke – 31 Wide Arm Merkins
• Sprint – 28 Floating Starfish
• Bear Crawl – 46 Chuck Norris Merkins (fist merkins/Altidore Double Down)

COT

Count off/Name o Rama/Announcements/Prayer Requests

Typo’s Mom’s Recovery

Kermit’s Daughter Baptism this Sunday

Altidore’s LP9 first expecting checkup at Vanderbilt today

Weather/Flooding Safety

2F today 11:30 at Campo

Ephesians 2:8-10

For it is by grace you have been saved, through faith- and this is not from yourselves, it is a gift of God- not by works, so that no one can boast. For we are God’s handiwork, created in Christ Jesus to do good works, which God prepared for us in advance for us to do.

Let us remember the good news is that God made a way for a right relationship with him it is not by anything we do.

It was a honor to lead today, Stats out!!!

 

My Bambino arrived 1 week ago, so, Big Papa is back on Q to celebrate! Today’s theme is to go to the breaking point and keep going, like a parent with a newborn waking every 1-3 hours and being the loudest sleeper ever, and yet needing you to care for them. Love keeps going!

13 PAX in Attendance:  Matlock, Sterno, Tebow, Typo+, ShowMe, MicDrop, Nimbus 1500, Kermit, TV Guide, TapOut, Stats, Inspector Gadget & 3D (QiC)

Stats, TVG (Great to have you dude!) @ 5:15 for a pre-party showing with YHC doing Stats’ favorite burpee-free routine (5 Pullups, 7 Merkins and 9 Squats per round). We did 1 round on the minute for 10 minutes. Had to focus hard to keep that form going! Great work all! Thanks for leading Stats.

BG Music provided by Dr. Dre feat. SnoopDogg, Greta Van Fleet & AudioSlave.

5:30, let’s do this!

Warm-Up/Disclaimer:

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

The Thang(s) 

3rd Degree’s version of Royal Burpee in honor of his 4th 2.0: 

Royal Burpee: PAX perform 10 of each Burpee variation called

We did:

• C: Clurpees
• O: One-legged
• U: (Silent Y)Urpees
• L: Lungees
• S: Double Shots of Jack
• O: One-legged
• N: (Silent K)Nurpees (Knuckle-Burpees aka meat-grinder, Good thing none of us are hand-models

Everyone gave max effort to give 10 good form burpees per round and honored my 4th 2.0 the right way. Thanks for the shower gifts gentlemen. Just what I wanted for paternity baby-shower.

Then…

It’s kinda my thing… Bear crawl and Crawl-Bear the bridge (3 squat bonus for any stoppage)…

This is a mental game where you have to convince yourself you can do more and not quit!

A couple PAX performed their Virgin Pole-to-Pole Bear-crawl (MicDrop, Kermit) maybe another…not sure. Regardless, great work by all!

Lastly, 15 minutes of fun with an exercise cube game provided via MuRSA (Where is he?!) where the PAX circle around Q and roll the cube back and forth performing whatever exercise and # of reps as indicated on cube. We Did: X-Jumps(very manly) at least twice, Jump-squats many times, Merkins, Butt-kicks (too many), Jump-lunges (aka IronMikes), Water Breaks (AKA Yurpees), 1 Minute Plank, Calf-raises, and of course, Burpees. Sterno hadn’t had enough so the cube was rolled one more time for 10 Jump Squats.

CoT/Numbers/Names

Moleskine

• 3rd F opportunity: Sterno and Altidore will make Costco runs for supplies for refugee elementary students at Tusculum schools through a NumbTucks connection. Deets to come to Venmo money to these HIMs who agreed to head up a supply purchasing run.
• 2nd F opportunity: 3rd Thursday Lunch next Thursday. Typo+ will give more deets next week. (Aka, decide where 🙂 )
• Shared a little about how Love doesn’t wait for the object of affection to be lovely, but loves anyway. We are made lovely if you are a Christian through the love of God shown to you while you were His enemy! If you are interested in more details, hit me up and I would love to get lunch, a coffee or beer and talk more. Go love somebody!

What we Learned

• Great to meet Matlock!
• We need an official F3Nolensville name for the cube thing. Pain-cube? Let’s work on this…
• Creeper is planning to Q soon (Right Creeper?!)…stay-tuned.
• Put March 9 on your calendar for convergence with F3Franklin Planned for 6-7:30 at Pinkerton Park. Clown Cars Assemble!
• Thanks to Kermit & Tebow for Coffee!!!
• Everyone is getting stronger, faster and better the more you post. I am proud of you all! In the 10 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 Drive-by EH of a passing car during X-Jumps was not very effective. Oh well, GREAT WORK!

PostParty: Stats led a Sunrise Sampler of 14 reps of DIDs + Plyo Benchjumps in honor of VD.

3D, out!

My Bambino is still not arrived, so Big Papa on Q! Today’s theme is to push yourself physically, mentally and spiritually. You vs. You. Focus on Form>Speed.

12 PAX in Attendance:  Creeper, Sterno, BarneyFievel, Typo+, ShowMe, MicDrop, Nimbus 1500, Kermit, HushPuppy, Stats, Altidore & 3D (QiC)

Stats, Altidore, Creeper (for the whole thing!), & ShowMe (Great to have you dude!) @ 5:15 for a pre-party showing with YHC doing Cindy routine (5 Pullups, 10 Merkins and 15 Squats per round). We did 7 or 8 rounds in ~10 minutes. Nimbus and Barney came in toward the end and busted out 1 or 2 good sets.

BG Music provided by Andy Mineo, Greta Van Fleet, AudioSlave, West Coast Revival and others.

5:30, let’s do this!

Warm-Up/Disclaimer:

• Jog around parking lot x 1 (find a partner and 1 coupon (Thanks Barney!) per team then circle up)
• SSH IC x 10
• SJ IC x 10
• Tempo Squats IC x 10

The Thang(s) 

3rd Degree’s version of DIEGO: Diego (Dora the explorer’s cousin) – Similar to Dora 1, 2, 3 but just tougher… Same partner situation but the exercises were as follows:

• 50- Blockees as team, P2 Bear-crawl/crawl-bear 5 parking lengths and back
• 100- Overhead press w/ block, P2 Politician to 2nd light pole and jog back
• 150- weighted American Hammers (each side 1), Back to bear-crawl/crawl-bear
• 200- Block Curls, P2 Skanks (High jump skipping, like Mario breaking bricks) to 2nd pole, jog back
• 250- Squats w/ Block, P2 Politician to 2nd light pole and jog back

Then…

It’s kinda my thing… Bear crawl and Crawl-Bear the bridge (3 squat bonus for any stoppage)…

This is a mental game where you have to convince yourself you can do more and not quit!

Various MoM exercises were performed by Pax/Teams finishing rounds and waiting for the 6 throughout the workout today.

We did: Flutter Kix, LBCs, American Hammers, Plank progressions (High, R arm up, High, L arm up, Hip Dips both sides)

CoT/Numbers/Names

Moleskine

• 3rd F opportunity: Sterno and Altidore will make Costco runs for supplies for refugee elementary students at Tusculum schools through a NumbTucks connection. Deets to come to Venmo money to these HIMs who agreed to head up a supply purchasing run.
• 2nd F opportunity: Lunch today at San Antonio Taco Co. on 21st Ave. near Vanderbilt with Little Miss Piggy and YHC at noon.
• Shared a little about how we tend to unhelpfully compare ourselves with those around each other and “one-upmanship” is common among men. Shared a story told originally to an audience that tried to see themselves as self-righteous, about 2 men, the first of whom compared himself to his neighbor and saw how much more he did, how much better he was and felt smug and proud, while the second looked internally and saw how much he failed and needed help. The point being, the path to healing and growth comes from seeing your weaknesses, limitations and need, and then asking for help and pursuing growth. The first thinks he has arrived and needs no one, to his doom. The second realistically sees his need and receives help and grows. If you are interested in more details, hit me up and I would love to get lunch, a coffee or beer and talk more. Profoundly affected me and thought I should pass it on.

What we Learned

• Micdrop got sore from Pull-ups. PSA: working hard = sore muscles, KEEP IT UP!
• HushPuppy was present for his 3rd in a row…I love warm weather too buddy. Good to see you!
• Creeper is planning to Q soon…stay-tuned.
• Put March 9 on your calendar for convergence with F3Franklin Planned for 6-7:30 at Pinkerton Park. Clown Cars Assemble!
• Thanks to Kermit for Coffee and Barney for Coupons!
• Come on out Saturday to The Forge for the co-Q/VQ of LMP and Kermit respectively (fitting that LittleMissPiggy and Kermit team up 😉 )
• Everyone is getting stronger, faster and better the more you post. I am proud of you all! In the 10 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. GREAT WORK!

Post party of 6 rounds of MegaMan happened. Whoooeee! He has mad hops!

3D, out!

Gloom Factor – A frozen 17 degrees.

11 Pax embarked on a magical beat down at the first ever F3 Nolensville “Northern Lights” festival.

PAX – Show Me, Nimbus 1500, 3rd Degree, Sterno, Kermit, Creeper, Barney Fievel, Tebow, Inspector Gadget, TV Guide, QIC Stats.

Quick mosey around the parking lot.

Disclaimer

Good Mornings, Cherry Pickers and WMH OYO.

22 SSH IC

Mosey to the football field (festival ground)

The AO was arranged with a line of green safety glow sticks at either end of the field (about 70 yards apart) A radio with music placed at the far end (the stage).

Thang 1 – Setting up the camp ground. Ascending the “Dancing Bear” pyramid with increasing reps of dancing bears 1-2-3… until we reached 10.

Dancing bear – a set of merkins with equal sets of squat jumps adding an air press at the top of each jump, the exercise is done in phases IE 5 is 5 merkins followed by 5 squat jumps/air-presses.

Thang 2 – Spartan sprints, PAX sprint from one line (campground) down the field to the line with the music (stage) and perform 10 Warhammers jog back to the first line until all in then sprint back to the music and do 10 Burpees. Rinse repeat which ended after 10 total sprints.

Thang – 3 Taking down the campground, by descending 10-1 dancing bears.

COT – Read the Bob Goff quote “If I had one last meal, I wouldn’t spend it with the person I knew would betray me. Love does. This quote captures the simplicity and complexity of the gospel and Jesus. We remembered Charlotte in prayer and asked for the discernment to love others well.

 

Had a blast leading this morning thanks for coming out.

 

Stats out.

 

 

13 PAX – Sterno, 3rdD, TV Guide, Kermit, Creeper, Altidore, Stats, Steinbrenner (via F3Memphis), Inspector Gadget, Show Me, TypO+, Nimbus 1350, Tebow (QIC)
Conditions: like a cold shower – cold, soggy, exhilarating?

We tried to Warm Up with a short jog/shuffle and then SSH, Imperial Walkers, Squats, BACs, Huggers, Merkins, Spider Climbers, Squat Jacks, and Floating Starfish

Workout
5 min AMRAP x 2 (PAX split into 2 groups)
Playground station: 8 t2b, 8 AH, 8 Floating Starfish
Pavilion station: 8 dips, 8 derks, 8 one-legged burps

Mosey to the Brewery – speed bump of 10 balls to the wall at the concession stand at the urging of 3rd Degree

With partner:
Lt. Dansbees (Lt. Dan + burpee) x 50, partner runs lap, switch
Burpee iron mikes (burpee + iro… you get it) x 50, partner runs lap, switch

There was pre-party and post-party action – you know how we do it. And by we I mean several other guys. Good work, fellas. Props to Kermit for the deer jerky and coffee.

Welcome, Steinbrenner from F3 Memphis. Prayers for Kermit’s daughter’s test results. And continue to pray for Soccer Mom.

til next time,
Tebow