QIC: Princess Aurora
The PAX: Hambone, Porcelain, Hollister, T-Cell, Hi-Viz, Right Said, Reveille, Tongue ‘N’ Groove (FNG), Bad Boy, Blue Mule, Bicentennial Man
It was a wake ‘n’ bake kind of morning for 12 PAX at Bomber this morning. YHC has never touched the stuff, but, never one to pass on a themed workout, the PAX got their taste of 4-20.
The Thang:
Medium mosey around the circle drive and through the upper lot with some High Knees, Butt Kicks, Backpedaling, and Side Shuffling thrown in. Circle up for the disclaimer and the following:
- SSH x 20
- SnL Squats x 20
- Good Mornings x 20
- WMH x 20
Mosey down to the long lot and line up along the curb. The PAX would be doing 4 rounds of 20 movements, taking S.M.O.K.E. breaks in between. After each round, PAX planked for the six and started the next round together. The S.M.O.K.E. break consisted of 5 reps each of the following:
- Star Crunches
- Merkins
- Overhead Squats
- Kraken Burpees (Burpee with 3 HRM)
- Elbow Plank Jacks
The rounds consisted of various means of travel, counting out/up as 1 and back/down as 2. The rounds were as follows:
- Shuttle Run (across lot, touching each curb)
- Hill Run (up and down driveway)
- Backpedal/Mosey (up driveway/down driveway)
- Broad Jump/Backpedal (across lot)
Enough time for 7MOM:
- Flutters Kicks x 20
- LBCs x 20
- Freddie Mercuries x 20 (Right Said)
- J-Lo’s x 20 (Porcelain)
- Hello Dollies x 20 (Reveille)
- Hollow Hold for final 30″
COT/BOM
Moleskine:
We welcomed FNG Andrew Trammell aka Tongue ‘N’ Groove to F3 Nashville. A woodworker who had a kissing experience that prompted him to brush the taste away. He loves his name, so I think that’s enough to get him back. Mumblechatter about the low temps in late April was heard, and YHC spared the PAX by leaving the pull-ups out of the mix today. #frozenhands
Bullhorn:
- Walk for Williams is May 12 and is May’s 3rd F service opportunity. See Brother-At-Law for details.
- Nashville’s inaugural brew ruck will be June 23. This is your service opportunity and CSAUP rolled into one on, though I hesitate to call it CSAUP as we will be supporting Second Harvest Food Bank in fighting hunger across Middle TN. That’s certainly not completely stupid and utterly pointless. See the poll in the #nashville-rucking channel on Slack.
- Nolensville is launching next Tuesday, April 24 and needs your support. Post!
- Prayers for Spicoli, Olan Mills’s father, Foggy Pirate’s back, and Tebow’s knee.
Lastly, I want to ask all of you what I asked the guys this morning:
Why do you do F3?
Please ponder that question this weekend and respond in the comments.
PA out.