PAX: PSL, Donuts, Bagger Vance, Princess Aurora, Big Stick, Prevac, Pop-a-lock, Vegemite, Too Tall, Skid Mark, Ludwig von Oshkosh, Bug’s Life (FNG), Focker, Big Bang, Offshore, Venus
QIC: Floppy Disk
18…er… 17 posted at Sir E this morning for some targeted muscle group work. Funyuns left to dutifully perform his coffee duties for his bride. We missed him out there. It was a chilly 31-degree April morning.
YHC dispensed with the disclaimer before we knocked out a quick 10 merks and proceeded with our warmup mosey around the church before convening in the lower parking lot for some WoR.
WoR
SSH x20
Squats x20
High Knees x15
Slow ‘n Low Merks x10
BACs F x15
Slow ‘n Low Merks x10
BACs R x15
Beetle Baileys (Overhead claps) x15
Air Press x10
Good Mornings x10
Windmills x10
The PAX couldn’t stand any more warmup so we moseyed to the playground to start the festivities.
THANG
On the playground, 3 sets of:
10x Pullups
15x various Merkins (Diamond, Derkin, Hand Release)
20x Dips
20x Inverted Rows
Once we were all in we moseyed over to the entrance of Ellington for a first-time Sir E surprise. Complements of Prevac we did some arm work (BICEPS!!) on the chains between the brick columns along the walking path. Everyone had their own stall and we (most of us, anyway) started with 3 sets of: 30x single arm bicep curls, 30x single arm upright rows. It became abundantly clear to me that my short reconnaissance of the chains and the few reps I threw up as a test did not do full justice to the weight of the chains. 30x became 20x for the second and third set. PA demonstrated textbook form, the rest of the PAX, not so much, but we still got good work in.
For the last portion we headed over to the steep hill overlooking the gazebo for some leg-work via 7s on the hill. This was a real PAX-pleaser. The exercises were Tuck Jumps at the bottom and Hydraulic Squats at the top. PAX were instructed to reverse mosey up the hill and regular mosey down the hill. It became apparent quickly that quads would take the brunt of this portion. Many reverse moseys turned into slow/intentional reverse hill walks.
Time was drawing to a close. We took the longish loop home around the main Ag Center loop, and returned to the CUMC parking lot in time for about 80 seconds of low plank action.
MS
Great to have PA out in the gloom with us at Sir E! It was a reminder to me that I’m overdue for a visit with our west Nash F3 brethren. Welcome to FNG Bug’s Life (Marshall Alexander)! He’s a friend of Big Sticks, which everyone expressed condolences about, but besides that he’s an allright dude. Hopefully he makes it back out again soon. BV tried to cut corners again. Classic! It was fun to mix in something new at Sir E today. I really enjoyed it out there!
BH
We continued to pray for Spicoli, Olan Mill’s dad and El Maestro.
The Q calendar is wide open gents! If you want to co-Q just let me know. I’m always up for it.
Finally, the F3Nashville shirt order is live until 4/24. Get those orders in! Check Slack for deets.
Peace!
FD