When: 12-15-17
PAX: Big Stick, PSL, Floppy Disk, Ludwig, Private Sandman, Foxtrot, Funyuns, Braveheart, Bagger Vance, Accounts Receivable, Savannah, Deck the Hollis, Swampfox, D’mish, Dupree, Offshore, Black Widow, Patti, Vamos (F3 Metro), Chum, Vegemite, CCR, Slumlord (F3 Birmingham), Cinderella, Walter White, Numb Tucks, Grisham, Prevac, Umbrella, Olan Mills, Edible Arrangement (QIC)
31 PAX braved the cold and took the daily red pill to get better heading into the weekend.
WOR:
Mosey around the AO then
SSH x 20 IC
Butt kickers x 10 IC
Squats x 10 IC
BAC x 10 IC
Reverse BAC x 10 IC
GMornings x 10 IC
Windmills x 10 IC
Thang:
Mosey to the shed.
With musical inspiration provided from Metallica’s ’83-’88 discography and a few Pantera riffs we engaged in Suicide BLIMPS. Each exercise performed at different ends of the court with the mode of transportation being a suicide.
Burpees x 20
Suicide
Lunges each leg x 30
Suicide
Imperial Walkers each leg x 40
Suicide
Merkins x 50
Suicide
Plank jacks x 60
Suicide
Squats x 70
Suicide
Then Count off 1-4. Mosey to the baseball field and groups 2 & 4 grab coupons on the way. Field lights turned on to visualize the sweat. Group 1 gathered at 1st base, group 2 at 2nd base, etc.
1st base – WWI x 50
2nd base – KB/coupon swings x 50
3rd base – Merkins x 75
Home plate – Lion kings x 50
Mode of transportation between the bases = bear crawls & crawl bears.
Mosey back to parking lot.
Mary:
Tempo merkins x 10
Jane Fonda’s x 20 each side
Flutter kicks x 30
Hello Dolly’s x 20
Outlaws forward x 10, reverse x 10
Boxcuttters x 10
Freddie Mercuries x 10
BH:
Remember TAK Paks. Also see T-Cell’s post on Slack within F3 Nashville General channel regarding the F3 Nashville Job Kemp Memorial Fund.
Pleasure as always.
Merry Christmas,
EA