10 PAX in Attendance: ShowMe, Soccer Mom, MRSA, Aunt Bea, Netflix, NumbTucks, RagDoll, Pope (F3 Franklin), Tebow & 3rd Degree (QiC)
YHC rolled up a few minutes early to plant the Shovel Flag to be greeted by a Rucker (NumbTucks) and Pope, enjoying the early morning Gloom. Eventually the PAX came in and we got (kept) rolling.
Warm up Indian Run around the 1/3 mile track keeping Old Glory in the front by passing to the sprinting Indian.
Warm-Up:
- 100 (90+10) SSH IC
Thang 1
Mosey to Ball-field Stairs for 7s
Exercises:
- Clap Merkins at the bottom
- Iron Mikes (jumping split lunges/scissor lunges) (1/2, 1)) at the top (made me think of Punch Out…Classic)
MOT: Partner Carry up the stairs (flapjack each round so 3 times each) and Bear-Crawl down the Hill
Thang 2
Continued partner work: Crawl Bear up hill next to stairs, 2 burpees at top, bear crawl down then partner holds legs while you wheelbarrow walk up the stairs. Mosey back to bottom and flapjack wheelbarrow positions each round so 3 times each (6 total)
Thang 3
Max reps of pullups and when tapping out, partner grabs legs and assists PAX to complete 3 more.
2 rounds. MC killer.
Thang 4
Modified Dora: Partner 1 does AMRAP Merkins while the other sprints (jogs) to the other end of the parking lot and back then flapjack to 60 total Merkins.
Then Round 2 with goal of 80 Imperial Squat Walkers, but Q cut it short so we can enjoy the traditional end to a 3d BW Q, the bridge…
“It’s kinda my thing…”
Bear crawl and then crawl-bear the bridge. Always a good time. For time’s sake (which the PAX were very prompt to remind YHC about. Multiple times…) we moseyed to the far side then BC first 1/2 back and CB the 2nd “half” to the flag. LBCs to the 6. Counts as Mary, right?! Sure.
What?! Over already? The fun was just starting…to be continued at The Forge!
CoT:
- Pray for Barney and his family as they welcomed another 2.0 recently and are figuring life out as family of 4 (Patience, peace, strength and health)
- Make sure to sign up for Q slots on F3nashville.com or 3D will take them all! (except when Down Range, which is all of next week)
- Phillipians 2:5-8 Be Humble, put others before yourself. Enjoy Grace and Don’t waste this life!
Love getting to lead these HIMs.
Until next time,
3D, out!