Month: February 2018

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Stonewall Sandbaggin’

QIC: Hambone
PAX: Vegemite, Kangaroo Jack/Mac (FNG), Spider Bite, Black Lung, Pop-a-Lock (Nebraska), FTTAL, Deep Dish, Jeweler, Bad Boy, Crawfish, Bicentennial Man, Big Stick

Abstract:
The Saturday men of F3 Nashville posted to see what an hour of working out would do to their bodies, minds, and souls.

FIRST:
SSH IC x 20
Toy Soldier IC x 14
Merkins IC x 10
IST IC x 15
Squats IC x 17
Merkins IC x 20

Grab the sandbag and rucks. Mosey out a bit and back the parking lot.

SECOND:
Grab the sandbags and repeat the cycle:

Decline Merkins x 10
Decline Merkins x 10
Dips x 20
Dips x 20
Sandbag Squat x 30
Ruck Lung x 30
Ruck Overhead Press x 30

THIRD:
Split into two teams of 6 or 7 and head to the hill. Run up the hill with ruck. Losing team selects a member to mosey up and back with the sandbag

FOURTH:
Sick Cycle

3 Sets:
Seal Claps x 20, Overhead Claps x 20

Run

3 Sets:
Merkins x 10, Air Press x 15

Run

3 Sets:
LBCs x 20, Low Flutter x 20

Run, drop sandbags at parking lot, head to back side building for Mary.

Return Home.

Done.

NMM:
Prayers for the F&F of Bad Boy and Jeweler. Prayers for the Pax for guidance throughout the week.

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XC day

VQIC: CDL
PAX: Mr. Roboto, Noble Virus, Papa Juan, Grohl, Scraps, Iditarod, Aristotle, Yosef
Weather: lovely 49F, 10-15 mph wind

CDL used his cross-country knowledge base to work PAX how he knows best: Running.

Mosey from MMC parking to Prentice Fridge & A/C parking for WOR
X9 IC? Goodmornings
X20 IC WMH
X10 OYO Inch worms
X20 SSH

Mosey across the street to the Underpass of Thompson Lane bridge over College.

The Thang:
X20 Pushups
X20 WWII
X20 Squats
Spring the concrete hill up to Thompson, and mosey the road back around to the bottom.

Repeat x3

Mosey back to the Corner of Abdominal Pain.

YHC advised we had completed approx 2.5 miles of running.

X30 flutter kicks
X30 American Hammers
X30 Rosalita’s

CoT and BoM. And there was much comradery today

Bullhorn: PT test Thurs Feb 8th.
FYI, Yosef will be out of pocket due to travel the week of 2/12-2/16. That means the Thurs 2/15 workout is up for grabs. Hit the Google calendar signup, or let Iditarod or myself know.

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Improvise

PAX: Bagger Vance, Dr. Smartt, Prevac, Skid Mark, Bartman, Yard Sale, Vegemite, Deck the Hollis, Tokyo Rose, Black Widow, Bicentennial Man, Funyuns, Venus, Big Stick, Lunch Lady, Jolene (FNG), Pop-a-lock, Tampa Libra

QIC: Tampa Libra

Mosey down to the bottom, across the lots, up the hill and back around. Circle up for standard F3 warmups: SSH, Willie, Good Mornings Butt-kickers, High Knees.

Mosey to the field to sharpen our mental game with some agility work on the ladder. 6 different workouts, two times through on each one. Jog to the 50 for a few more stretches.

THANG:
Tabata: 4 exercises – 30 sec hard, 10 second break, 1 minute rest after each round.

Peter parkers, split squat jump, plank get-ups, burpees.

4 total rounds

Mosey to the back of the stadium and partner up. 1 Partner in a wall sit while the other partner does decline pushups with feet on their partner’s knees.

Switch.

Bulgarian Split Squat using partner instead of bench. 5 each leg.

Switch.

2 rounds of the above.

Core:

Sarah Michelle Gellar’s (wide leg, cross-over, situp) – 25
Eureka’s Castle’s (sit-up, v-up) – 16
Florence Nightingale’s (pulse ups) – 25
Ruth Bader Ginsburg’s (heel touch) – 150

COT. Prayer.
A lot of sickness going around. A lot of tragedy across F3 Nation with deaths in the family or F3 brotherhood. Lunch Lady requested prayers for several students (age 8) with behavioral issues needing constant restraint.

We live in a broken world. Go and be Lights in it this week. Proud to walk with you all.