‘Twas another beautiful sunrise at the St. Paul Christian Academy field, a perfect backdrop for the 8 PAX working on their motors and evasive maneuvers.
QIC: Princess Aurora
PAX: En Fuego, Boone’s Farm, Keep the Change, General Mills (FNG), Vegemite, Hambone, Leatherneck
THE THANG:
Having just come in hot from prep work at the field, YHC jumped out of the car, gave a quick disclaimer, and led the PAX on a medium mosey to and around the track, stopping in the center for a COP:
- SSH x 20
- Kang Squats x 15
- LBAC F/R/F x 10/20/10
- Cherry Pickers x 30
Hop on over to the starting point of today’s agility course and form a line. From your knees, jump up and run the following cone snake pattern:
- Forward 3 yards to first cone
- Shuffle 3 yards left to next cone
- Forward
- Shuffle right
- Forward
- Shuffle left
- Forward
- Shuffle right
- Sprint 30 yards to the last cone
- 10 Hand Release Clerkins
- Sprint back to the start point.
Man behind you starts when you hit the second cone. After final sprint, rest until next man finishes his round. RnR for 5 total rounds.
For the next agility drill, it was diagonal runs down and back through the cone course. When not running the course, you’re squatting. RnR for 3 rounds.
Mosey over to side entrance of the track. This is a short but steep hill, and, having experienced the burn of backpedaling up steep hills with Floppy at Sir E, I knew what I was subjecting the PAX to this morning. 11’s starting with 10 Jump Squats at the bottom, backpedal to the top, 1 Glute Bridge. It was brutal.
Gather the PAX over at the playground for some Bell Cow action. There were 8 cones left in the middle of the field, so one person calls an exercise for the group and sprints to retrieve one cone. RnR until all cones are back. Among the exercises were Dry Docks, Squats, and Table Tops.
Mosey back to cars for COT/BOM
MOLESKINE:
- Welcome to Brad Mills aka General Mills, brother-in-law to En Fuego, and Knoxvillian. He’s going to be excited when he posts in Knoxville and finds out how easy it is.
- Kotters to Leatherneck. It was good to have him back out, and he hasn’t lost a step.
- Methinks some more combine Qs are in the future for III Pillars. All of you, especially you West End/Green Hills guys, be sure to check this AO out.
BULLHORN:
- First Friday Lunch at The Cookery at 11:30 tomorrow, July 6.
- Friendly Friday next Friday the 13th at our Friday AOs.
- Warpath, Franklin’s quarterly CSAUP, on July 21 from 5-9 down in Franklin.
- TN CAN RUCK, which combines our monthly 3rd F service opportunity with 2nd F and CSAUP events , is on July 21 from 2pm until we’re done (4-5 hours expected). Come ruck, drink, and serve to support hungry families across Middle Tennessee. Look for promo opportunities over the next two weeks at supporting breweries. If you’re planning to come and haven’t signed up, please do me a favor and register here so I can throw these numbers out to our stops: https://docs.google.com/forms/d/1Q4kQjkyLPhyfR9ofdigkMYoRMXTLTpsmATTMrJsbRrg/edit
- Prayers for healing and comfort for those families experience injury, disease, and loss this summer and praises for the good things we’re seeing around us. It’s a blessing to have so many people praying for others; let’s not underestimate its power.
PA out.