Category: The Forge

11-24-2018

15 Pax – Barney Fievel, 3rd degree, Creeper, Rag doll, Cheeze wiz, Soccer Mom, Hush Puppy, Altidore, Mic drop, nimbus 1500, Numbtucks, Hans(FNG), Tom Petty(FNG), Polar Express(FNG), Gaylord Focker

Disclaimer

Mosey to parking lot

Warmup –

SSH 10 in cadence

High knees 10

Butt kickers 10

Willie mays on your own

Calf raises 10

Windmills (right hand to left foot and vice versa) 10

Workout –

Suicides in the parking lot run to first line touch line and politician back

Bombs – after each exercise run to end of parking lot and back

10 burpees,

15 overhead claps

20 merkins

25 big boy sit ups

30 squats

24 plank jack burpees

9 dips

80 mountain climbers each leg is a half while partner does lunge walk

100 pushups – partner does 10 after completion the next person does 10

Indian run around the school

Mary

Bicycle crunches  – 20 in cadence

Flutter kicks – 20

Side plank each side

COT

Welcomed 3 FNG and pray

UNITED WE STAND!

Now that the Elections are over, and our new officials are elected, let’s throw off our differences and “Come Together” (yes, that song was provided for listening pleasure during the warm ups). I know you guys celebrated on Thursday also, but it’s never too much to celebrate Veteran’s Day again. And in light of that…this is a NO MAN LEFT BEHIND EVENT. All exercises are to be done together: with partners, in cadence, or progressing at same time.

Conditions: A balmy 30 degrees, but wind was kickin it and just enough wet to get those hands and your six to turn blue

PreParty: 3^rd Deg drug out Typo+ and Barney Fievel to a pre-party of 10 burpees on the minute for x10min (LittleMissPiggy snuck in for a couple rounds and Cheez Whiz squirted out one)

15 PAX in Attendance: 3^rd Degree, Tebow, Altidore (always thought this was Out the Door), Sprinkles, Ragdoll, WMD, Pocahontas, CheezWhiz, Little Miss Piggy (VQ), Stats, Typo+, Nimbus 1500, Lovie, Barney Fievel. Oh and AstroGlide slid in there as well.

Warm up:
A little jaunt around the football field (no gates open…audible. Omaha, Omaha, Omaha).
On the line:   20 yards of toy soldiers, butt kicks, long lunges
Circle up: in cadence baby arm circles x 15 (whoops – DISCLAIMER PROVIDED!!!), side straddle hops x 20; chest flaps on your own x 20sec, kneeling hip flexor stretch 20sec x 2

Thang 1: Veteran Clock Push Ups: (feet stationary—walk hands around to the time called out and do that many push ups)
11:00 –for Veterans Day! WWI ended with the armistice at 11^th hour, of 11^th day, of 11^th month of 1918
2:00—for the 2.1 million American troops we have
8:00—for the over 800K reserves and Nat’l Guard
1:00—for the 1.3 million active duty
8:00—for the approx 800 U.S. Military installations

Thang 2: “A Plankety-Plank Prom Date Apocalypse”: BRO UP
Partner 1 in plank, Partner two does 10 reps of single leg Prom Dates (I call these Volunteer Prom Dates, cause they hardly have a leg to stand on, much less two) –switch –rinse and repeat progressing down to 1 rep.

jog to soccer field – “it’s getting wet” “now we’re having fun!” … “that’s what she said” –3^rd Deg

Thang 3: “NO MAN LEFT BEHIND!”
100 yds down and back: advance each 10 yds and do 5 reps of indicated exercise; no one advances until all are finished with the exercise portion
First 50yds: bounding with 5 Yurpees (show those Communists we can do them better)
Second 50yds: Bear Crawl with 5 Iron Mikes (get those hands wet–that sucked)
Third 50yds (headed back now): crab walk with 5 V-ups (get those sixes wet)
Fourth 50yds: duck walk with 5 sidestep Merkins! (each side – and make sure you finish them all!)

To the playground:
Thang 4: “BIG GUNS”
20 reps of Underdogs then Coppenhagens (dips). Repeat with a set of 10 each –thanks Robert Earl Keen for the song

Jog back to parking lot

Mary: Circle up on your six : sky kicks in cadence x15, supermans x10 , Recover!

COT: As an American always be thankful for the freedoms we have but also for the people sacrificing in so many ways to provide and protect that freedom. It takes a lot of people to keep that freedom. As a follower of Christ, be ever thankful as well for the freedom from sin that entangles and the destruction that it brings in our lives—also for the freedom to live a full and joyous life. And use that freedom to serve those around you.   Galatians 5:1 “For freedom Christ has set us free; stand firm therefore, and do not submit again to a yoke of slavery.” Galatians 5:13 “For you were called to freedom, brothers. Only do not use you freedom as an opportunity for the flesh, but through love serve one another.”

Reminders: F3 Nolensville swag has been ordered and is getting printed now!

17 PAX in Attendance: MuRSA, TVGuide, Nimbus 1500, BooBoo Numbtucks, Creeper, Gaylord Focker, ShowMe, Stats, Altidore, Little Miss Piggy, CheezWiz, RagDoll, Tebow, Lovie, Pocahontas, Sprinkles & 3rd Degree (QiC)

Warm-Up:

• Quick Lap Around the parking lot as stragglers straggle
• Disclaimer as BooBoo Numbtucks comes off IR with his aircast for the win and leads off the warmup
• 25 SSH
• 10 Tempo Merkins 3D back on Q
• 10 Tempo Squats
• Let’s Go…we will need time to finish this Thang!

Thang 1: Typewriter of DOOM

At the end zone and sideline, start with 3 Clerkins then karaoke left to opposite sideline, perform 5 WWI, then advance 5 yards. Karaoke right to other sideline (face same direction each time you karaoke) and perform 3 Clerkins Advance 5 yards. Perform this until the 50 yd line. Then face the bleachers. Perform 3 Atomic Merkins then Crawl-bear to the opposite sideline and there perform 3 floating starfish. Advance 5 yards, lunge-walk back to bleacher sideline. Rinse and Repeat until a touchdown is scored by reaching the opposite endzone. Some PAX finished and Most PAX advanced to the 25 yd line or better on the opposite side when time was called (40 minutes in). Before our last round QiC called for us to summon our inner warrior with a WarCry. Strong work. Nolensvillians woke up scared!

Thang 2: Contra Burpups

Pax Partnered up and while P1 performed 1 Burpup (burpee + Pullup) P2 rested. Flapjack. Go up in # of pullups by 1 each round until each partner performed a 10 pullup Burpup.

3 MoM:

• 25 Flutter Kicks IC
• 25 Freddie Mercuries with varying cadence IC

Amazing how fast an hour goes when having fun.

Circle up for COT

NMM:

• I am proud of all PAX that showed today for putting out good effort. No one quit. It was intentionally grueling and you all kept going. Keep it up! I especially loved Altidore’s fiery spirit and Numbtucks modifying as needed but getting out there even when on IR. What’s your excuse?
• Pray for Stats’ mom, Barney’s Mom, and Typo+’s family as they battle GI illness.
• Come out and support RagDoll’s first absolute solo-Q this Tuesday at Broken Wheel.
• Don’t forget to get some F3Nolensville Swag while you still can. 5 days left on the pre-order: Get Some by 11/8/18 when the order closes! https://f3.mudgear.com/products/f3-nolensville-broken-wheel-pre-order
• Coffeeteria is a core principle for F3Nolensville and this AM was no exception with excellent conversation and brews facilitating 2ndF after the beatdown. Love it Gents!
• Don’t waste your weekend on yourself pursuing your own wants/desires but lay it down and find true greatness as you are spent in service to others

3D, out!

20 PAX in attendance: Little Miss Piggy, Numbtucks, 3rd Degree (Q), SoccerMom, Creeper, Pocahontas, Lovie, Altidore, Stats, FNG AstroGlide (Matt), FNG RaggedyAnn (Josh), Nimbus1500, Typo+, Tebow, MuRSA, Gaylord Focker, HushPuppy, Sprinkles, Cheese Whiz & RagDoll

Audible (OMAHA!) called earlier this week to hold the Forge at Nolensville Elementary school this week due to a local running event starting at NHS where we usually end ~7am. Thanks to all that found us this AM and passed the news along!

NumbTucks, SoccerMom, AstroGlide, Little Miss Piggy & CheezWhiz @ 5:45 for a pre-party showing with YHC doing 5 pull-ups, 5 Diamond Merkins and 5 Atomic Planks on the minute for 10 minutes. Strong showing! 6 for Pp is a record! Playlist = SwitchFoot

Disclaimer/Warm Up:

Lap Around the front parking lot of School: Explanation of Today’s Beatdown. Remember the “Choose your own adventure” books as a kid? Well, today’s workout was a little like that. YHC had predetermined some of my favorite workouts and designated them numbers 1-12 for possible 12 adventures. PAX chosen randomly and they randomly picked a number 1-6 or 7-12 and we would do that adventure? Confused? Good…

We did:

Thang #3 (NumbTucks): 

SideCrawl Up/Downs: PAX in High Plank with arms on PlayGround raised barrier. Crawl sideways around the ring, performing 3 Irkins every time Q yelled Up and 5 Plank Jacks when Q yelled Down. We did counter and clock-wise directions. ~3-5 minutes

Thang #9 (HushPuppy):

Royal Burpee.2 : PAX perform 10 of each Burpee style called

We did: Hurpees (hand-release burpees), Lungees (Iron Mikes for jump portion), One Legged Burpees (5 each leg), Yurpees (see Tuesday’s Bb for explanation, Traditional

Thang #5 (Altidore):

Partner Sprints:

P1 performs 7 Atomic Merkins while P2 sprints to second light-pole in parking lot. When P1 sprints there after Merkins, P2 begins and P1 Runs back to start. Mary exercise until the 6. Some Fog of War set in at this point and many Pax were eager to keep it rolling, asking how many rounds, unsure of where to start/stop, etc. Mass Confusion. QiC brought it back to Earth and kept it rolling. for the 3rd round we kept it simple and while P1 performs 10 Atomics, P2 Sprints to light AND BACK and then flapjack with P1.

Thang #7 (Sprinkles):

Field Trip! Sprinkles chose it so let’s mosey to the Nol. Park Bridge! It’s kinda my thing…Bear Crawl and then Crawl Bear the length of the bridge with 5 squat penalty for stoppage. Strong Work men!

Mosey back to the NES Pain Ground…

Thang #2 (AstroGlide):

5:5:5. 5 rounds of what was performed for the Pre-party.

Time Called! An hour flies when your having adventures!

Counterama/Namerama/Christenging of FNGs/CoT

What we Learned Today:  NumbTucks is king of MC in Nolensville and is a great battlebuddy, he faithfully goes to the 6 and brings them in. Strong work brother. Random stools on the bridge are not what you think… SoccerMom is intrigued by the PicklePounder. Pocahontas is the king of Emotional Headlocking with 4 or 5 FNGs to his credit recently. Keep Giving it Away bro!

• F3Nolensville Swag pre-order is LIVE! Get Some by 11/8/18 when the order closes! https://f3.mudgear.com/products/f3-nolensville-broken-wheel-pre-order
• Tonight, Saturday, October 27th – Boos and Booze Party at Netflix’s house
  • 7:30pm-??? – Adults only please. Look to Slack for address and more details from Netflix (prayed for healing for his back).
• 2ndF opportunity this Thursday for lunch at Burger Shack in Nolensville. Hit up Typo+ for deets/RSVP.
• Keep our brother “Mall Cop” in your prayers as he is in Israel/GazaStrip doing aid work and there have been terrorist attacks.
• So proud to be a part of this strong and growing group of High Impact Men (HIMs).
• Coffeeteria is a core principle for F3Nolensville and NumbTucks/Tebow/Barney have done an epic job faithfully providing and facilitating 2ndF after the beatdowns. Thanks Gents!

Hebrews 13:7-9  Let your heart be strengthened by GRACE

7 PAX braved my first solo Q at The Forge on Saturday” Numbtucks, Nimbus, Pocahantas, Lovie, Sprinkles, Altidore, Typo+ (QiC).  No pre-party on this day.

Warm-Up/Disclaimer:

• Side Straddle Hop (15 count)
• Arm Circles (12 count front; 12 count back)
• Sprinkler (OYO) – Extend arms straight out in front of the body. Twist arms to one side of the body while raising and twisting the knee and hip the opposite direction.
• Stretch Progression:
• Touch your toes:  Walk your hands out so you are in pike position. Stretch your Calves.
• Pull Right leg up so your foot is under your knee.  Lean in and stretch hip flexor.
• Drop Left knee down to stretch groin.  Lean in to it.
• Straighten right leg to stretch hamstring.  Point right foot up
• *Repeat for Left Leg.*
• End with Toe Touch.

Worky-Work:

No Mercy Mile

Pax begin at mid-point of front stretch on a standard track.

Jog to turn 1.

Bear crawl to turn 2.

Jog to mid-point on back stretch. Do 20 merkins.

Jog to turn 3.

Lunge to turn 4.

Jog to starting point perform 25 squats.

Rinse & Repeat two more times.

Progression

Start on End Line.

Broad-Jump 20 yards then do 20 Austin Ass-Kickers: 20 each leg/arm (Down on all fours, kick each leg individually up and back.  If your left leg is extended also extend your right arm and if your right leg is extended also extend your left arm).

Backwards Run 20 yards then do 20s Monkey Humpers.  (A half-squat performed while grabbing the inside of one’s ankles. This restricts movement to a half-squat type exercise but increasing the burn.)

Repeat, going all the way to the other end line.  Sprint all the way back down to starting goal line.

MARY

Gut Busters

Everyone starts in and holds a plank during the Ghostbusters song. Every time they say “Ghost Busters” you complete a burpee. In the “I ain’t afraid of no ghosts” sections do plank jacks in rhythm. Bustin’ makes everyone feel good!!!!

CoT

Just as the fundamental problem of the sinfulness of humanity endures, God’s word endures, ever relevant, ever piercing to the root of our deepest need. Through the word of God, the Holy Spirit brings life where there was death and light where there was Darkness.

17 Pax came out to be welcomed by homecoming decorations and an evil plan by Sterno.

PAX: Nimbus 2000, Soccer mom, Tebow , Sterno (QIC) , Lovie , Pocahontas, Sprinkles, Mr Belding, Mursa, Weasel, TV Guide, Typo +, Ned Ryerson, Quickie, Creeper, Hush Puppy, NumbTucks

Warmup:
Some nice stretches, merkins, arm circles, and 110 SSH in cadence…yeah that’s right 110. Sterno explained later that was for 100 floors for 9/11. We all just thought he didn’t like us. Some good mumble chatter with Typo+ about homecoming mums.

Merkin Blimp Run (20 merkins work down) 110
Ran around the school with speedbumps from time to time. Started with 20 Merkins and worked down to 2, in increments of 2.

Partner work
1: 100 Merkins total, one partner does the exercise the other bear crawls down and jogs back (half the field)
2: 200 LBS. Crawl bear down and jog back
3:  300 Squats; politician down and 1 Boby Hurly at the end

Corners
Get on one corner of the practice field
Sprint long side, bear crawl shorts side, lunge walk long side, crawl bear short side to finish (some were thinking of spilling the merlot at this point.) 10 Burpee penalty at the end for too much mumble chatter.

Mosey back to starting parking lot, but speed bump along the way
10 burpees, 10 lunges, 20 Imperials, 25 planks jacks.

Mary
Merkins 20 IC, LBC, Flutter Kicks, American Hammers, Alabama Prom Date 

Remember tomorrow F3 dads in Franklin at Pinkerton Park (405 Murfreesboro Rd, Franklin, TN 37064). Bring some juice boxes, snacks, etc. See you all Tuesday!!

19 PAX took in the sunrise-ish together at Nolensville High. They were:
Nimbus, 3rd Degree, Numbtucks, Cheese Whiz, Netflix, Altidore, Little Miss Piggy, Typo +, Stats, Utter, Show Me, HushPuppy, Barney Fievel, Soccer Mom, RagDoll, Tebow (QIC), Ned Ryerson (FNG), Pocahontas (FNG), & Happy Gilmore (FNG)

We bypassed the football field in search of some new territory and also because it was locked, and headed to the soccer field which was unlocked (obviously an indictment of NHS’s view of their soccer program) where we did:
High knees, side shuffles, and some politician before circling up for some

SSH x 15
Imperial Walkers x 15
Squats x 10
Lunge Stretch (“Barre”/yoga portion of the workout)
Squats x 10
BACs
Huggers
HR merks x 10

Got Some
11s – V-ups & Merkins

Cross the soccer field via
Burpee Broad Jumps (4 jump lunges after every 4 burpees; feel a little bad about that, FNGs)

Cheesy Tabata x 2 (8 mins)
Imperial Squats, HR Merks, WWIs, Mountain Climbers, Forward Lunges, Reverse Lunges, etc…

Mosey to the playground, partner up for
10 rounds each:
Partner 1 – 5 plank jack merkins (jerkins) only while
Partner 2 – bar hang (L-position)

Mosey around the courtyard only to find that EDGE that we all search for in the form of the perfect concrete box jump/step up/dip platform maybe ever created. We performed a variation of those exercises for several minutes while being serenaded by Mr. Geddy Lee, D.L. Roth, and our friend Axl

Mosey back to the parking lot for a quick cool down,
Willie Mays Hayes
Mountain Climbers

Loved to see that big of a group come out on Saturday morning including 3 FNGs. We’ve received word that the FNGs – “I will not answer to War Eagle” Pocahontas, Needle-Nosed Ned Ryerson, and Gilmore, Happy – relayed some positive reactions and should be returning. Allegedly. Great work, everybody. See y’all at Broken Wheel on Tuesday!
-Tebow