6 PAX in Attendance: HushPuppy, Soccer Mom, Netflix, Nimbus 2000, Aunt Bea & 3rd Degree (QiC)
Warm up Mosey around NHS Field gate to opening, everyone touched the Sword in the Stone on passing toward the track.
Warm-Up:
- 14 Seal Jacks
- 14Tempo Squats
- 14 LBACs forward and 14 Reversed
- 25 seconds of WMH & GM OYO
The Thang pt.1:
The Burpee-Beast Mile
10 Burpees Every 1/4 mile (1 lap), start and end with 10 Burpees. 1 mile, 50 Burpees at 8min mile pace during laps was goal. Most completed in this time frame. Soccer Mom killed it and averaged 7 min mile pace. All in all, finished mile and burpees in ~10 minutes. Everybody warm? Great, let’s go.
The Thang pt.2:
Takeoff in a BLIMP
AMRAP instructed exercise while partner runs across football field 100yd there and back with instructed Mode of Transportation (MOT) then Flap Jack
Exercises:
- Burpees
- Lunges
- Imperial Walkers
- Merkins
- High Plank
MOT:
- Karaoke (Switch leading side at 50 yd line)
- Politician
- Regular Mosey
- Skank (Skipping with as high a vertical component as possible)
- Grab Bag (mix and match 4 MOTs switching everytime you go 50 yds, must be 4 different variations)
After that…
The Thang pt.3:
BEARWAY TO HEAVEN
Loved it last week, had to bring it back: Bear crawl and then crawl-bear Sprints from endzone to 10, 20, 30, 40, 50 yardlines with Burpee Speedbumps at every 10 yard mark 10, 8, 6, 4, 2 all set to the 8:16 minutes:seconds of Stairway to Heaven. It rocked! YOU TRY IT!
NEXT!
Partner Carry Variations:
Wheelbarrow, Piggy Back, Partner Drag, or Wounded Warrior your partner Flap Jack partners at 100 yards
MoM:
Flutter Kicks IC x 25
Great work today men, total sweat-fest. F3Nolensville is getting better, stronger, faster! Loved seeing PAX go to the men still finishing and finish with them.
CoT:
- Pray for Barney and his family as they welcome another 2.0 any day now (Patience, peace, strength and health)
- Pray for Hard season for NumbTucks’ family.
- Pray for Aunt Bea friend recently Dx with cervical CA.
- Matthew 7:24-27 Waves and Storms come no matter what, make sure you are on a solid foundation and you will stand.
- Thankful to AuntBea for the Iced Coffee (Brought it in a cooler with a jogging stroller. Reminded me of Dude’s Group from What to Expect when Your Expecting film.) Hilarious! NHS Football team was coming in for practice as we were enjoying the brew and I thought we looked suspiciously like men enjoying JD on the Rocks!
Love getting to lead these HIMs.
Until next time,
3D, out!