Category: The Forge

Sept 7, 2019 — The Forge , Nolensville, TN

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

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)

Thang 1:  AMRAP Mile

As Many Reps As Possible

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

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

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.

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.

Coffeeteeria: Longest Coffeeteria ever.

– Gaylord Focker

Honestly, I can’t remember as the Fog of War was pretty thick…we did another 2.8 miles of this.

21 PAX in Attendance : Nimbus 1500, Stats, Staples, 3rd Degree, Old Hickory,  Cheez Whiz, Swinger, Show Me, Numb Tucks, Sparta, Little Miss Piggy, Professor X (RESPECT), Hush Puppy, Freud, Huggy, (FNG) Bass Slapper, Mufasa, GuacK!, Tebow, Little Miss Piggy, Ragdoll, YHC Kermit on Q.

Pre-party…. 

CoQ PP mixed up with Nimbus leading 75% and Staples on the back end.

Nimbus started us off with ?????, described as jump up to 4ft ledge then 1x Burpee, jump down. There’s a name for this but Im not sure what it is, for now we will call “Suck at 5:15a.m.” 15x-ish

Quick mosey to Football field where we did some tire flippin 2 rounds.

Mosey’d the bleachers

15-10-5 Cable Rows & Negative Pull-up Holds

Staples took us to the the Tennis court for some variable Suicides. Politicians & Skanks were involved….

Medic: Q threw together a good mash-up of country, dub, and rock… everyone seemed to be happy with the mix.

6:00a.m. starts with a quick intro & the fine print details.

WarmUps :

GMs OYO

25 SSH’s IC

Tebow Stretch OYO

Thang (Batan Death March)….

You know what it is. We did two rows. Back two drop and do 2 Burpees then sprint to the front. Rinse and Repeat through entire work out.

Speedbumps (IN NO SPECIFIC ORDER)

Bear Crawl (3D overachieved and Crawl Beared)

Sasquats

J-Lo’s

Al Gores

Carolina Dry Docks

Flutter Kicks

Abyss WWII’s

Side Ups

Plank Leg Raises

Superman

Starfish

American Hammers

And I believe there were more plus a few minutes of Mary at the end…..

Post Party – 

Freud hit 30y/o today so 3D led the group in 30 HRC’s, not for sure on the attendance.

Other News-

Iron Clad Challenge is in full swing. I dont think its too late to sign-up. If interested shoot someone you know who is doing it a message and they can give you the details.

• 2nd F opportunity:

Staples will be holding another 2ndF opportunity at his barn. Check Slack for deets.

• 3rd F opportunity:

Educators and students returning to school this week.

Praise for positive preliminary results for LMP

Peace out!

-Kermit

Pre-Party (5 PAX)
25 yd bear crawl, 5 warhammers, 25 yd crawl bear; 25 yd lunge walk, 5 floating starfish, 25 yd burpee bj; 5 tire flips/pax while other pax bear crawled/crawl beared beside; 3rdD, Staples, Huggy, Piccolo, and SexEd did that

17 PAX for the main event: 3rd Degree, Old Hickory, Kermit, Topper, Pocahontas, Freud, Guack, Barney, Sparta, Staples, TVG, Sex Ed, Huggy, Mufasa, Mr. Opus, Piccolo, Tebow (QIC)

WARM UP
Jog lap, then tennis court line drills –
high knees, butt kickers, high kicks, walking lunge, inch worms –
into GMs, BACs, calf stretch, lunge stretch

GET SOME
4 rounds (tennis court):
Wall walks x 3 (scale: HR merks x 10)
Duck Walk / Walk Duck (court width)

Parking Lot Burpee Suicide Race
1 burpee at 1st parking space line, run to curb (~60 yds) and back to 2nd line
2 burpees at 2nd line, run to curb and back to 3rd line
3 burpees at 3rd line, …
…
10 burpees at 10th line, run to curb / finish line

Playground Push/Pull:
5-10-15-20
Burpee Box Jumps
Dips
*10 underdoggies after each set

Back to the parking lot for a couple mins of Tabata to finish –
AH, WWII, MC, IW, Merkins

Happy birthday to Mr. Opus! Several celebrated his 37th with a post party of 18 double shots & 1 single shot of jack burpees. That’s a lotta jack. The playground push/pull was described as a couplet, but some debate arose about whether that was the case given the presence of a third exercise #teamcouplet. Props to the medic during this workout – needed it. Great work by all. See y’all next time

-Tebow

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 .

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?

GLOOM FACTOR: it was a beautiful weekend morning!

PAX: Little Miss Piggy, Nimbus, Stats, Swinger, Kermit, 3^rd Degree, NumbTucks, Mr. Opus, CheezeWiz, Carrot, MicDrop, Topper, Pocahontas, Old Hickory, TVGuide, Ulysses, Typo+ (QIC)

Pre-Party: 3^rd Degree, Nimbus, Staples, MicDrop, Stats, Kermit all enjoyed going PP while doing Bearway to Heaven, CrawlBear Hill, and Dancing Bear Pyramind.

Circle up for Disclaimer, WarmUps:

12x Squats

15x SSH

Head to Kermit and LMP’s trucks: Bigguns from Kermit and Teeny Ones from LMP (does that say more about each?).  Grab your Coupon and Mosey up to the PlayGround.  It’s time to have a little fun with your Coupon.

THANG:

ALL EXERCISES HAVE 50 REPS.  Each round consists of Legs, Upper Body, and Core.  Run to first Soccer goal and back after each round.

ROUND 1: Squats, Curls, American Hammers (for AH: each side ½ unless you are using coupon, then each side is 1)

ROUND 2: LUNGE (Each leg is 1), Overhead Press, LBC (no coupon, drop legs to right side and do 25, repeat on left side)

ROUND 3: Step-ups (Each leg is 1), Pull-ups, Knees-to-Elbow

FINAL TASK:  Mosey back to trucks to return Coupons.

CoT:

Circle up, counted off, name-o-rama.

MOLESKIN: keep these folks in your prayers please:

• Ulysses son Tucker has Juvenile arthritis.
• MicDrops’s wife, Allison, headed to doctor to confirm potential arthritis, or potentially Lupus.
• Carrot daughter has Angelman syndrome and had eye surgery last week.
• Swinger wife and mom both have health issues.

What a treat it is to lead you guys.  You sharpen me and keep me going.  Thank you!

TYPO+

22 PAX in Attendance : Creeper, Nimbus 1500, Stats, Staples, TVG, 3rd Degree, Old Hickory,  Cheez Whiz, Swinger, Show Me, Numb Tucks, Whoops, Ulysses, Sprinkles, Topper, Double Bird, Mickey Mouse, Pocahontas, Tebow, Little Miss Piggy, Ragdoll, YHC Kermit on Q.

Pre-party…. 

Numb Tucks led 3D, TVG, Staples, Stats, Nimbus, & YHC on a 45 min off the cuff blaster.

Starting off with suicides on the tennis court. Partner up and PAX A suicides 7 laps while partner B planks. Each PAX continues this rotation in decreasing number, finally ending in 1 lap.

It was lovely to say the least. And I have failed to mention that is was already a stunning 98 degrees (J/K 72…) with a negative wind… it was pretty much like walking through warm pudding this morning except we were actually running through it.

Next 15-10-5 DIBs 3 Rounds. Where Im pretty confident that not a single PAX was actually keeping up with whatever they were doing because it would have been nearly impossible with that much MC….

Next was a quick mosey to the small bridge for a quick Bear Crawl (I felt cheated) and down the trail to the semi steep incline where we Crawl Beared up (I did not feel cheated…)

Then we continued our mosey around the pond where there was another speed bump of 50 calf raises. Which are deceptively difficult at 5:30a.m.

Mosey back to parking lot and called it a wrap. Thank the Lord.

Thanks Numb Tucks for stepping up and leading. Next time maybe Stats can get get there on time and he can lead….. :[

Medic: Brought to you by Metallica. History lesson included….

6:00a.m. starts with a quick intro, the fine print details and an impromptu prayer for those seeking The Higher Power. 

WarmUps :

GMs OYO

Willie Mays Hays OYO

11ish SSH’s IC

High Plank (Lifting L&R Arm)

All the while giving a schooling on the background of Metallica and James Hetfields faith, or lack there of, depending on where you stand.

Thang (Burden Run)….

Think of a Indian Run mixed with a Batan Death March, meets a Ruck Sack and a Shovel Flag Carry, yep it freaked me out a bit too.

Its a little hard to explain you kinda needed to be there (TWSS?) but I’ll give it a good ol college try, which is destined to fail like all my other good ol college try’s….

PAX start to mosey as the lead PAX carries shovel flag. Starting Rear PAX drops and does 2 Burpees with said ruck. PAX then sprints to about 10 yards in front of the lead PAX (Carrying Shovel Flag) to provide enough time to drop the ruck and grab the shovel flag before he is passed. Now the new rear PAX continues in line until he reaches the dropped ruck where he then puts on the ruck, drops and does 2 Burpees, then sprints to 10 yards in front of the lead PAX, drops the ruck, and is handed the shovel flag. Rinse and Repeat.

This is the MOT for the entire workout.

Speedbump #1  (The Sidewalk)

50x Jane Fonda’s (I think that’s what they’re called) Lay on your side and raise your leg as high as you can. After 50 roll to your other side and repeat. Numb Tucks started complaining after 4… he was pretty consistent.

Speedbump #2 (The Curb)

25 Incline Merkins… They were more like baby incline merkins because the only incline was the curb….

Speedbump #3 (The Busses)

25 Decline Merkins. It just seemed right. There was a hill, we needed a speed bump to allow others to catch up, and bada bing bada boom.

Speedbump #4 (The Ledges)

I enjoy God’s created natural areas. I also like to pull out a few Sasquats when we can, so there’s that. Also, I enjoy meandering through the woods, so to train for the elevation gains and losses we used the ledges as a stair master.

25 Sasquats

50 Step Ups = (Step all the way up the ledge and back down with both feet, facing the ledge, counts as 1)

50 Step Downs = (Standing on top of the ledge and facing out, step all the way down with both feet and then back up, counts as 1)

Yes, you read that correctly.

Speed Bump #5 (The Cluster ….)

Theres was nothing “OK” about what happened here…

50 Negative Leg Raises

50 Negative WWI

One PAX literally crapped himself while doing one of the exercises. Because it completely disrupted the flow we did a 10 Burpee penalty for that ol messy mess.  That was completely uncalled for, thanks Wiz 🙂

We continued in our reps and a couple PAX broke out with amnesia and could not remember how many frikkin WWIs we were doing to the point that Q got a little irritated with folks inability to remember a simple number repeatedly, so,…  In honor of amnesia we did 10 more Burpees.

Speed Bump #6  (The Parking Lot)

Since now we are honoring things,…. In honor of Little Miss Piggies 16th wedding anniversary we finished the morning off with 16 Ironmikes each side is a half…. cause that makes sense right? After we finished, LMP stated that he is looking forward to 10 more years of marriage, so to honor that…. we did 10 more Ironmikes each side as one.

Thats a wrap.

Post Party – 

There wasnt a Post Party cause degummit everyone was frikkin spent. Or nobody stepped up. I actually forgot that we didn’t do a PP until I started writing this sentence…

Other News-

• 2nd F opportunity:

We have quite a few. If I miss one I’m sorry so here goes: This coming week after Defiant and after Broken Wheel those who are interested will be meeting at E&B for a nutrition accountability group…. There are rules, goals, consequences, and rewards. Thanks Numb Tucks for leading this.

Next Friday we are doing some climbing at Ascent in M’Boro around 6:00pm. and then food and beer afterwards. If you’re interested hit up Kermit.

In July Stats is heading up another challenge, I forget the deets but check Slack for more info, Im sure we will be seeing some emphasis on this as it draws closer.

• 3rd F opportunity:

Staples coworker Robert lost his life this week. Lift up Roberts family as they are grieving.

Thank you HIM for burning it out today.  Its a blessing to have the opportunity to serve you guys.

Peace out!

-Kermit

Pre-Party: 3rdDegree led Staples, Stats, Numbtucks, OldHickory, Nimbus1500, Typo+ & Barney Fievel in 10 Dwarfkins and 4 (or was it 8?) minutes of MegaMan. Ulysses may or may not have creeped in at this point and gotten in a round or two.

21 PAX in attendance for today’s coQ (F3Nolensville VQ for OH): TV Guide, Ulysses (first F3Nolensville post?), Barney Fievel, Stats, Nimbus1500, Swinger, 3rdDegree (coQ, YHC), Numbtucks, Typo +, Topper, Staples, MuRSA, Professor X (respect), Double Birds, Sex Ed, WHOOPS, Voyeur, Mufasa, Gaylord Focker, FNG Gluteus (Sponsored by Stats and DB, Name is Romulus->Maximus->Gluteus) & Old Hickory (coQIC)

Warm-up/Disclaimer:

• Burpee Apocalypse…everyone nice and warm? Good. Let’s Mosey.

Thang:

PAX moseyed ~3 miles today along the trail to Nolensville Elementary and back to the Forge with SpeedBumps selected from the Deck of Pain for Exercise, Rep Number and Variety…with a few Jokers that were Q’s choice…We did: Derkins, SSH, Merkins, Flutter Kix, Plank Variations, Double Shots of Jack Burpees, squats, S&L squats, Shredded Mini-wheat hay-bale crawls, Bear Crawl/Crawl Bear of some Bridges, etc.

Let’s say that this mini-Gauntlet left its mark:

CoT/Numbers/Names/FNG Christening

• Welcome FNG “Gluteus”!
• Let’s make sure to not be lazy men. Get up, go serve. You are needed…

What we learned:

• ShowMe has some dance moves
• Ulysses does really exist.
• Double Birds and Gluteus showed some serious grit and heart today with a run-heavy Q. Great work and keep posting! We are all getting sharpened.
• Lots of PAX know too much about Chris Farley Movies. Everybody knows it’s Herbie Hancock…
• Nolensville Runners, especially women, were impressed by our workout and playlists. Partner up! They will start telling their friends about the Rainbow warriors workout group in Nolensville.
• Anything can be an obstacle and fun to overcome…including random hay-bales and bridges…

Post Party:  Staples led some pax in bearcrawls (can’t stop till you get enough, come on!)

Cerveza Salute: Some Pax cracked open some brews to celebrate OH’s first Q in F3Nolensville. One of many to come, I’m sure.

Good work today, OUT!

– 3D