7 PAX in Attendance: Barney Fievel, NumbTucks, MRSA, CheezWhiz, Aunt Bea, Tebow & 3rd Degree (QiC)
Warm up lap 3/4 around NHS Track
Warm-Up:
- 25 SSH
- 25 Tempo Squats
- 26 (2 per 4 count Cadence for 13 reps) Merkins IC
- 12.5 LBACs forward and 12.5 Reversed
- 25 seconds of GM
Start of The Thang:
10 burpees on the minute for 10 minutes, nice and warm now! Slowsy to the other side of the track for…
11s
Exercises:
- Clap Merkins
- Floating Starfish
MOT: Run across Football field Sideline to Sideline
After that…
BEARWAY TO HEAVEN
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!
Royal Burpees around the insignia at half-field
7 of each burpee called
We did: Turk n’ Burps, 360* Burpees (aka Tony Hawks), & Barrel Roll Burpees
Last but not least, some AYG Sprints x 3 sideline to sideline and 1 from endzone to endzone
Great work today men, total sweat-fest. F3Nolensville is getting stronger!
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 CheezWhiz and Ragdoll as their business rolls out new stuff and CheezeWhiz is remodeling a home
- Make sure we put others (families) before ourselves. We are to be servant-leaders. Weekends are not for us to serve ourselves.
- 1 Corinthians 16:13-14 “Be on your guard, stand firm in the faith, be men of courage, be strong. Whatever you do, do in love.”
- Thankful to Tebow for the Iced Coffee (not ColdBrew…get it right!) Our coffeeteria went for 40 minutes. Love it!
Love getting to lead these HIMs.
Until next time,
3D, out!