Category: Trident

Going for my shortest Bb ever…

4 PAX in Attendance:  BoyBand, TapOut, BlackLung & 3D (QiC)

Temp: ~28* FloppyDisk didn’t show, so Crawls will be present.

5:30, let’s roll! Mosey lap through parking garage to bottom of ramp to 2nd floor for:

WarmoRama: BearCrawl 1/2 ramp length then reverse orientation to crawl-bear to the top.

The Deck of Death: 4 suits, 4 exercises. Do the number of reps on the card, all face cards are 10, Aces=11. Joker is 20 of Pax’s choice (mix & match or all of one). For today: ♥ = Sumo Jump Squats ♠️= pull-ups  ♣️= Double-shot-of-Jack-Burpees ♦️= Toes to Bar (Concrete Ledge)

Everyone got multiple turns. Almost made it all the way through. 1/4 way through and at end for MoM we repeated bear crawls and crawl bears of ramps. Very restful. Bonus 3 squats for every pause.

Down the stairs…Mosey to the Shovel Flag.

CoT/Numbers/Names

Moleskine/What we Learned

• TapOut loves having to jump to the ledge. He also like one armed CDDs.
• BoyBand looks like John Cusack when he holds up my jam-box over his head so the Tardy BlackLung can find us in the garage.
• 3D is good at playing cards.
• WarmORama and Mary are both accomplished by bear crawls. Effective, and satisfying.
• Testicles ascend when the weather is cold.
• Good coffeeteria discussion re: Rube Goldbergs, or whatever those crazy machine things are called…kid projects and cinnamon Coffee. BL had to bounce but 3 for Coffeeteria.
• Pray for BL’s Mother-in-Law’s partner with recent CA dx.
• Pray for TO trip to Atlanta.
• Let’s ensure we pursue integrity ethically, not just physically. Proverbs 6’s warning against adultery.
• Make Trident Great Again!

3D, out

4 PAX in Attendance:  Umbrella, TapOut, BoyBand & 3D (QiC)

BG Music provided by LeCrae, Boston, Maserati, Greta Van Fleet and others.

Warm-Up:

• Jog around 1st floor of parking garage to open stair door
• SSH IC x 10
• SJ IC x 10
• LBACs IC x 10
• Reverse LBACs IC x 10
• Tempo Merkins IC x 10
• Tempo Squats IC x 10
• 30 seconds GM OYO

The Thang(s)

Mosey to the basement floor in stairwell for Partner Stair-work

Phase #1:

MOT: Partner Carry (PiggyBack) up the stairs (switch each floor)

Mosey to clean ledge of level 2 for round of 5:10:15 work of:

5 Pull-ups

10 Merkins

15 Sumo Jump-Squats

Mosey back down to ground floor for:

Phase #2:

MOT: Partner wheelbarrow up the stairs (switch each floor)

Mosey to clean ledge of level 2 for 1 more round of 5:10:15 work.

Mosey back down to ground floor for:

Phase #3:

MOT: Crawl-Bear (Intensive Stair-Bears as I like to call them) 2 floors up the stairs

 

Mosey back to music on floor 2 for:

10 Pull-ups and then…

BearCrawl 9s Pyramid 

Pax lined up in the parking lot for 8 Double-shots-of-Jack Burpees, Bear Crawled to a middle line for 1 War Hammer (a WW1 with a 4-count American Hammer at the top) Crawl Bear to a third line for 8 Iron Mikes. Pax then Bear Crawl to the middle line for one more WarHammer, Crawl Bear to first line. Plan is lowering reps at the end lines & increasing reps at the middle line to = 9. Audible called after round 7 to skip ahead to 2:7:2:7 for time’s sake but with the modifier of Floating Starfish in the middle instead of WarHammers. (I wanted to get Mary out of the way early)

Let’s Sprint the garage ramp, shall we???? 2 AYG sprints halfway up the ramp with 5 Atomic Merkins at the top R&R for 2 rounds.

Down the stairs: Rallying Mosey to the Shovel Flag.

CoT/Numbers/Names

Moleskin

• Make sure to sign up for Q slots for Titan & F3 in general at F3nashville.com under Q Sign up (created a link in this sentence)
• Shared a little about how there was a training at work yesterday from a psychologist about listening to and understanding your feelings. While this has it’s place, I (and I am sure many of you) spend far too much time listening to yourself and assessing how you feel & letting that dictate what you believe or do rather than the correct way of letting what’s true dictate what you say, do OR even what you feel! Let your feelings follow the truth. As a Christ follower and a student of God’s Word, I am thankful for biblical examples of this, like David in Psalm 42 where he literally talks to himself in the psalm asking: why he is troubled? Why he is feeling distraught. Instead, he counters these feelings with truth, that He will praise God who has been merciful to him. Encouraged Pax not to let their inner monologue dictate their actions but to let truth inform how they see themselves. We are called to be servant-leaders and to put the needs of others before our own. In His strength and by His grace, let’s get to work!
• Everyone is getting stronger, faster and better the more you post. GREAT WORK! Keep EH’ing folks and consider the Trident as your new Friday post to keep it going. What a great AO.
• Good quick coffeeteria discussion enjoyed by all re: SoccerMom serving in Uganda, what a great AO Trident is and how we can spread the good word and EH guys here.

3D, out!

4 PAX in Attendance:  SoccerMom, BoyBand, BackLash  & 3D (QiC)

BG Music provided by Tedashii, BlackSabbath, Foo Fighters, Colony House, Van Halen , Greta Van Fleet and others.

Warm-Up

Dancing Bear Pyramid: PAX perform 1 Merkin and then recover to perform 1 Dancing Bear (Andean Bear from Nashville Zoo on news…basically a jump squat and OHP). R&R going up until 10 & 10. Then back down the other side of the pyramid back to 1 each. Great way to get in 101 Merkins and OHP Jump Squats in ~6 minutes. Everyone warm? Good!

Whoops, YHC forgot something in my car, Imperial Walkers OYO until my return.

• SJ IC x 10
• BigACs x 5 Forward and Reverse
• 30 seconds GM OYO
• Mosey to the Parking Garage and sprint up the ramp to floor 2

The Thang(s) 

BearCrawl 11s Pyramid 

Pax lined up in the parking lot for 10 Mountain Climber Merkins, Bear Crawled to a middle line for 1 War Hammer (a WW1 with a 4-count American Hammer at the top) Crawl Bear to a third line for 10 Iron Mikes. Pax then Bear Crawl to the middle line for one more War Hammer, Crawl Bear to first line. Plan is lowering reps at the end lines & increasing reps at the middle line. Audible called after round 1 to skip ahead to 6:1:6:1 for time’s sake.

Let’s Sprint the garage ramp again, shall we???? Got the Pax worried we were about to R&R the pyramid, but nope…more fun planned…

Lastly…that thing I forgot in my dash earlier:

The Deck of Death: 4 suits, 4 exercises. Do the number of reps on the card, all face cards are 10, Aces=11. Joker is 20 of Pax’s choice (mix & match or all of one). For today: ♥ = Iron Mikes (each leg = 1/2) ♠️= pull-ups  ♣️= Burpees ♦️= WWIs

Everyone got multiple turns and for some reason the burpees were very under-represented, so YHC had to draw 10 to finish.

Down the stairsMosey to the Shovel Flag.

CoT/Numbers/Names

Moleskin

• Make sure to sign up for Q slots for F3 F3nashville.com under Q Sign up (created a link in this sentence)
• Shared a little about how there are no substitutes for getting up and making the right decision to post and work hard, but there is one situation where a substitute was absolutely necessary. Christ lived the life we could never live, died the death that we deserved, he rose back to life and now through Him in faith and repentance, we are loved by God. This is the real reason for Hope and Joy found in this Christmas season. Enjoy the rich words of Christmas Carols that proclaim this truth, and then get motivated to show up and work hard in all phases of life 2 Corinthians 5:21 “For our sake, He made Him to be sin, who knew no sin, so that in Him we might become the righteousness of God”
• Everyone is getting stronger, faster and better the more you post. GREAT WORK!
• Good coffeeteria discussion re: first real jobs, BoyBand’s staying in Nashville since offered a contract at Vandy

3D, out!