Category: The Forge

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Pain in the Grass

Today we had 20 PAX in attendance and another record for The Forge…keep giving it away fellas! 20 men came to get nice and grassy on the practice fields! Also, horse flies do bite! (right Udder?)

20 PAX: Barney Fievel, Typ O+, 3rd Degree, Sterno, Weasel, Udder, Creeper, Cooter, MicDrop (FNG), NumbTucks (QIC), HushPuppy, Netflix, Stats, Altidore, Soccer Mom, Show Me, Tebow, MURSA, TV Guide, Quickie (FNG)

Warmup – 1 Lap around football field since the stadium was locked! BOOOOO! 

SSH x 20
Baby Arm x 15 (each way)
Air presses x 15
Overhead claps x 15
Seal claps x 15
Willie Mays OYO
Hip Flexer OYO

Hamstring OYO

THANG 1: Hill Runs

Start at the goal line on the practice field run down there, next time down there and back, and then down, back, down, then work your way back (1..2..3..2..1)
After each run do the following…
25 Merkins
10 Double Jack Burpees
20 WW1 Sit Ups
50 LBCs

(we worked down and back up with these going down by 5, but always doing at least 5 double shot of jack burpees) Confused, don’t worry everyone else was too!

Now that everyone is covered in grass lets keep the good times rolling.

THANG 2: Indian Bear Crawl

Single file line in plank position, back guy bear crawls to the front of the line, repeat until all PAX get tot eh end, every time Q yells down 5 Merkins

Last THANG:

10 Burpees on the min for 8 min.

Great work men! Love seeing the growth in Nolensville.

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Today’s Magic Word…Burpee

17 PAX came out to set a record for The Forge in Nolensville. 2 for Pre-party with 2 joining in around round 5. 10 burpees on the minute for 10 minutes.
PAX
3rd Degree, Udder, Sterno, Typ O+, MuRSA, HushPuppy, NumbTucks(QIC), Soccer Mom, Little Miss Piggy, Cheez Whiz, Stats, Tebow, Altidore, Creeper, Ragdoll, TV Guide, & FNG (F3 name? help me Mersa)

Run around to practice fields for warmup since gates were locked (so much for the open policy huh?).

Warm Up
SSH x 20
Slow low Merkins
Slow low squats

Knee to Chest / hip flexer stretch

Thang 1 – Burpee Royal (with little rest in between)
Regular Burpee – 10
Double Shot Jack – 10
180 Burpee – 10
Clap Burpee – 10
Mountain Climber Burpee – 10
Tony Hawk (360) Burpee – 10
Wolverine Burpee – Left knee / Right knee / Regular jump up 10
Regular – 10
Thang 2 – Wheel Barrel Derkins (partner)
Grab a partner and do wheel barrels & Every 10 yards 5 Derkins to 50 yd line then switch partners (50 Derkins)
Thang 3 – Grizzly Burpees
Start with one burpee and then get down and start bear crawling. Every time Q says “Grizzly” perform one burpee. Go the majority of the football field.
Thang 4 – Lunge Burpee 
Do 4 Lunges (each leg is 1/2) & then 2 burpees (i told you it was the magic word) Go the length of the field.
Thang 5 – Burpee Apocolypse
10 Burpees – 9 Burpees – 8 Burpees – until you get to 1. Very little rest in between.
Mary to midfield
Flutter Kicks IC x 35

Alabama Prom Date x 12

Q realized we have plenty of time left so all perform 10 WWIs then run a lap around the track, 10 American Hammers lap around the track, 25 LBCs run lap around the track.

COT

Total Burpee count – around 170 for most, 270 for those who came for pre-party.

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Throwback Saturday at The Forge

13 PAX in Attendance: HushPuppy, Soccer Mom, “Typo+” (FNG), MRSA,  “TVGuide” (FNG), Nimbus 2000, Numbtucks, Creeper, ShowMe, Stats, CheezWiz, RagDoll & 3rd Degree (QiC)

Warm-Up:

  • 10 SSH
  • 10 Seal Jacks
  • 10 Tempo Squats

The Thang pt.1:

Today was a throwback of technology-inspired Q. We started off with MODEM to warm up:

  • M: Monkey Humpers x 50
  • O: One-legged Burpees x5 each leg
  • D: Derkins x 15
  • E: Everest up the Bleachers
  • M: Mountain Climber Merkins: 4 count MC and then a Merkin x 15

The Thang pt.2:

Remember when the internet (and AOL) were only accessible through dial-up? We did pull ups in honor of that. Thankfully, no screeching log-on sound emitted during this exercise. Pax in partners took turns doing 1, 2, 3, 4…10 where partner assists with the last few after PAX attempts AMRAP solo. YHC and partner Numbtux made it to 8 each. Whew! Once you couldn’t get even 1 on your own, LBCs until the 6.

After this, we needed some cardio. So we did 2 AYG sprints from the end of endzone to endzone ~120yds.

The Thang pt.3:

Next stone-aged tech piece we paid tribute to was the Typewriter 

At the end zone and sideline, start with squatting side shuffle to other sideline (karaoke modification allowed for injury only, not for difficulty), perform 10 clap merkins, then advance 5 yards. Squat shuffle back to other sideline (face same direction each time you shuffle/karaoke) and perform 10 double-shots of Jack Burpees (Modified to 5 after 25 yds). (Penalty for pausing shuffle was 5 Merkins) Advance 5 yards. Perform this until the 50 yd line. Then face the bleachers. Crawl-bear to the opposite sideline and there perform 10 floating starfish. Advance 5 yards, bear-crawl to opposite sideline and there perform 10 iron mikes (Penalty for pausing crawl was 5 SSH). Rinse and Repeat until a touchdown is scored by reaching the opposite endzone. Most PAX advanced to the 30 yd line on the opposite side when time was called.

The motion of the Pax back and forth with minimal advancement is akin to a typewriter…get it?

Amazing how fast an hour goes when having fun.

Circle up for COT

NMM:

  • Praise the Sky-Q (God) that Spicoli’s scans came back this week completely clear! Amazing answer to many prayers.
  • I am tentatively planning a 2nd F hangout at Nolen’s Place for 2-4-1 beers Tuesday night at 8pm. TBD.
  • 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!
  • Great job SoccerMom and MRSA/SoccerMom/YHC for the EH of the FNGs. Excited to #GiveitAway
  • Come out and support SoccerMom’s first absolute solo-Q this Tuesday at Broken Wheel.

3D, out!

 

 

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3-Thang Virgin Q!

PAX in Attendance – Hushpuppy (VQ), Barney Fievel (Co-Q), Numbtucks, Soccer Mom, Tebow, 3rd Degree, Cheese Whiz, Show Me, Creeper, Nimbus

Long mosey around outside perimeter fence for football field.

Stop by Barney’s beautiful black truck and pick up your coupon (20 pounds)

Disclaimer

Warm Up:

20 SSH, 10 Imperial Walkers, 30 seconds Good Mornings OYO, 30 seconds WMH OYO

Thang 1:

Mini-Cooper

Do 6 reps of the following 3 exercises and take a lap around the track. Repeat going down by 1 rep each time:

  • Blockees (coupon burpees)
  • Ginuwines (With coupon in hand, pop down into a squat while also holding coupon out in front of you. While holding the coupon in front of you, rotate left then right like a steering wheel).
  • Squats w/coupon

Thang 2:

MLB’s (Merkins, Lunges, Bear Crawls)

Three stones act as distance markers. Beginning at the first stone, all PAX do 20 Merkins, lunge to the second stone marker, and finally bear crawl to the third marker. Mosey back to first marker and repeat going down by 2 reps each time.

Q issued 9 attitude adjustment burpees because power corrupts.

Thang 3:

Deck of Death with Coupons

Clubs – Squats

Hearts – Carolina Dry Docks

Diamonds – Ginuwines

Spades – Blockees

Mary

CoT

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Football Saturday @ The Forge 8/11/18

PAX: Numbtucks, Cheese Whiz, Little Miss Piggy, Creeper, Nimbus, Soccer Mom, Tebow (QIC), 2-Star (FNG)

400m jog
Circle up at mid-field, disclaimer,
SSH x 15
Good mornings x 10
Burpees x 5
BACs x 10 both ways
Burpees x 5
Lunge stretch
Squats x 10

Gettin Some
First Down & 11s – squats & hr merkins (advance 10 yds after each “11” – end zone to end zone)

Partner up: “Exotic Smashmouth” – Burpee over partner in plank x 5 each (advance 10 yds – end zone to end zone)

“Exotic” side shuffle suicides – goal line to 10/20/30/40/50 yd line, 1 burpee every direction change

11s – V-ups & supermans

Mosey around baseball fields, a plank stop, and back to the gridiron

Partner up: back peddle 30 yds , bear crawl back / back step alt. lunges, 8-10 mins

Bataan death march* around track – Indian run, last in line does 3 burpees before running to front

Mary
J-Lo’s
American hammers
WWI’s

*typically includes 5 burpees, but in the moment some mercy was shown, for better or worse

Welcome FNG, 2-star. Couldn’t have been a better morning for gettin some work in. Also, college football (and NFL I guess) is almost here (go Noles). See y’all at Broken Wheel on Tuesday.
-Tebow

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6 Blast off in BLIMPs at The Forge

6 PAX in Attendance: HushPuppy, Soccer Mom, Netflix, Nimbus 2000, Aunt Bea & 3rd Degree (QiC)

Warm up Mosey around NHS Field gate to opening, everyone touched the Sword in the Stone on passing toward the track.

Warm-Up:

  • 14 Seal Jacks
  • 14Tempo Squats
  • 14 LBACs forward and 14 Reversed
  • 25 seconds of WMH & GM OYO

The Thang pt.1:

The Burpee-Beast Mile

10 Burpees Every 1/4 mile (1 lap), start and end with 10 Burpees. 1 mile, 50 Burpees at 8min mile pace during laps was goal. Most completed in this time frame. Soccer Mom killed it and averaged 7 min mile pace. All in all, finished mile and burpees in ~10 minutes. Everybody warm? Great, let’s go.

The Thang pt.2:

Takeoff in a BLIMP

AMRAP instructed exercise while partner runs across football field 100yd there and back with instructed Mode of Transportation (MOT) then Flap Jack

Exercises:

  • Burpees
  • Lunges
  • Imperial Walkers
  • Merkins
  • High Plank

MOT: 

  • Karaoke (Switch leading side at 50 yd line)
  • Politician
  • Regular Mosey
  • Skank (Skipping with as high a vertical component as possible)
  • Grab Bag (mix and match 4 MOTs switching everytime you go 50 yds, must be 4 different variations)

After that…

The Thang pt.3:

BEARWAY TO HEAVEN

Loved it last week, had to bring it back: Bear crawl and then crawl-bear Sprints from endzone to 10, 20, 30, 40, 50 yardlines with Burpee Speedbumps at every 10 yard mark 10, 8, 6, 4, 2 all set to the 8:16 minutes:seconds of Stairway to Heaven. It rocked! YOU TRY IT!

NEXT!

Partner Carry Variations:

Wheelbarrow, Piggy Back, Partner Drag, or Wounded Warrior your partner Flap Jack partners at 100 yards

MoM:

Flutter Kicks IC x 25

Great work today men, total sweat-fest. F3Nolensville is getting better, stronger, faster! Loved seeing PAX go to the men still finishing and finish with them.

CoT:

  • Pray for Barney and his family as they welcome another 2.0 any day now (Patience, peace, strength and health)
  • Pray for Hard season for NumbTucks’ family.
  • Pray for Aunt Bea friend recently Dx with cervical CA.
  • Matthew 7:24-27 Waves and Storms come no matter what, make sure you are on a solid foundation and you will stand.
  • Thankful to AuntBea for the Iced Coffee (Brought it in a cooler with a jogging stroller. Reminded me of Dude’s Group from What to Expect when Your Expecting film.) Hilarious! NHS Football team was coming in for practice as we were enjoying the brew and I thought we looked suspiciously like men enjoying JD on the Rocks!

Love getting to lead these HIMs.

Until next time,

3D, out!

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Sparks Fly at The Forge

7 PAX in Attendance: Barney Fievel, NumbTucks, MRSA, CheezWhiz, Aunt Bea, Tebow & 3rd Degree (QiC)

Warm up lap 3/4 around NHS Track

Warm-Up:

  • 25 SSH
  • 25 Tempo Squats
  • 26 (2 per 4 count Cadence for 13 reps) Merkins IC
  • 12.5 LBACs forward and 12.5 Reversed
  • 25 seconds of GM

Start of The Thang:

10 burpees on the minute for 10 minutes, nice and warm now! Slowsy to the other side of the track for…

11s

Exercises:

  • Clap Merkins
  • Floating Starfish

MOT: Run across Football field Sideline to Sideline

After that…

BEARWAY TO HEAVEN

Bear crawl and then crawl-bear Sprints from endzone to 10, 20, 30, 40, 50 yardlines with Burpee Speedbumps at every 10 yard mark 10, 8, 6, 4, 2 all set to the 8:16 minutes:seconds of Stairway to Heaven. It rocked! YOU TRY IT!

NEXT!

Royal Burpees around the insignia at half-field

7 of each burpee called

We did: Turk n’ Burps, 360* Burpees (aka Tony Hawks), & Barrel Roll Burpees

Last but not least, some AYG Sprints x 3 sideline to sideline and 1 from endzone to endzone

Great work today men, total sweat-fest. F3Nolensville is getting stronger!

CoT:

  • Pray for Barney and his family as they welcome another 2.0 any day now (Patience, peace, strength and health)
  • Pray for Hard season for NumbTucks’ family.
  • Pray for CheezWhiz and Ragdoll as their business rolls out new stuff and CheezeWhiz is remodeling a home
  • Make sure we put others (families) before ourselves. We are to be servant-leaders. Weekends are not for us to serve ourselves.
  • 1 Corinthians 16:13-14 “Be on your guard, stand firm in the faith, be men of courage, be strong. Whatever you do, do in love.”
  • Thankful to Tebow for the Iced Coffee (not ColdBrew…get it right!) Our coffeeteria went for 40 minutes. Love it!

Love getting to lead these HIMs.

Until next time,

3D, out!