11 PAX in Attendance: HushPuppy, ShowMe, Mr. Belding, MRSA, Nimbus 2000, Aunt Bea, Shocker (F3Franklin, Respect), WMD (FNG) and KEEN (FNG), Soccer Mom (VQ) & 3rd Degree (Co-Q YHC)
Warm up Mosey around Parking Lot x 2 while HushPuppy pulled the classic 2-wheel turn in…
Round up, Disclaimer for the FNGs (and all PAX, but especially them)
Warm-Up all IC except for GM:
- 10 SSH
- 10 Seal Jacks
- 10 Tempo Squats
- 10 Tempo Merkins
- 10 LBACs forward and 10 Reversed with last 3 IN Big Arm Circles
- 25 seconds of GM OYO
Handover to SoccerMom who lost sleep due to giddyness to lead his VQ…BTW, did we mention he is a seasoned soccer player and coach? Game on!
The Thang pt.1:
Terrible Things Come in 3s:
Bear Crawl Cone to Cone (10yds apart) with 3 Merkins at each cone (4 cones in a square) for 3 minutes, Then Lunge Walk cone to cone with 3 burpees at each cone x 3 mins., then back to Bear-crawl with 3 WWIs @ each cone x (you guessed it…) 3 minutes.
The Thang pt.2:
Wall of Jericho
Q is also a History Major and teacher, so he briefed us on Bible lessons about Joshua and the Israelites marching around the wall 7x and taking Jericho…
So we ran the cones and after each lap (~40 yds) we did 30 seconds of whatever exercise he called:
Exercises:
- J-Los
- Mountain Climbers
- Peter Parkers
- SSHs
- Merkins
- Flutter Kicks
- WWIs
No walls came down but heart-rates were UP!
The Thang pt.3:
Waves of Americans: Another Hx lesson where we celebrated the anthem of America the Beautiful and the amber waves of grain, except now it’s Merkins.
Circle of Fire where High plank is held and then as Q goes to down position of Merkin, PAX to right in successive wave go to down and then Q returns up to high plank and circle continues, forming a vocal wave of pain, completed an unknown numbers of waves
The Thang pt.4:
Hx lesson about Pyramids…
Partner up and while one PAX performs 20 Merkins, the other does WWIs x20, then flapjack. Followed by 30 of each, then 40 of each.
MoM:
Dying Cockroach: LBC position, where lower half goes up and to left, followed by top healf in 2 full rotations. TIME!
Great VQ SoccerMom!!!! Thanks Coach 😉
CoT:
- Christened FNGs WMD and KEEN, Welcome fellas!
- Praise for Barney and his family welcoming Savannah Rose home recently (hopefully we will see this bleary-eyed Papa again soon…)
- Saturday the Forge will burn-on as Numbtucks returns and Qs
- Warpath 8 Saturday 5am @ F3Franklin AO BattleGround. 3D and Shocker at least will represent
- TN CAN RUCK taking place the same day…message Princess Aurora about it
Love getting to lead these HIMs. Love seeing newer PAX stepping up and leading. Love seeing two new PAX initiated today, WELCOME! You are why we’re here.
Until next time,
3D, out!