24 PAX in Attendance: Vegemite, CCR, PSL, The (Scranton) Strangler, DineNDash, FloppyDisk, BlackWidow, HVAC, TinyDancer, YardSale, Reefer(b), OlanMills, OffShore, LudwigVanOshKosh, BlackLung, Backlash, Lumbergh (Respect!), BaggerVance, Venus/Razor, Brother-at-Law, Yumi, SwampFox, Frogger & 3D (QiC)
71 and Beautiful morning to start. This was my 2nd Q in a row at this AO, thanks for showing up! If no one signs up for next week I will make it a trifecta…
Warm-Up:
Disclaimer: Felt like today was a Bear kind of day
- Jog around short Bus Loop back to front of CH
- SSH IC x 25
- SJ IC x 15
- Tempo Merkins IC x 15
- Tempo Squats IC x 15
- IW IC x 15
- 30 seconds GM OYO
The Thang(s)
Fun Fact: Bears love Burpees
Royal Burpee: PAX perform 10 of each Burpee style called, BV immediately left circle & started modifying
We did: Burpees, One-legged Burpees, Martinis, Barrel-Roll Burpees, Slap Burpees (Slap hips during Merkin portion of Burpee)
Mosey to bottom of bus loop
Crawl-Bear to top of hill (this was a crowd favorite, 5 squat penalty for pausing)
Fun Fact: Bears love fish (not sure about starfish, but hey…)
30 Floating Starfish at the top (each leg = 0.5)
Mosey to the Pain Ground: Team up in 3s: PAX 1 performs 10 pull-ups while partners Parker Peter Plank. FlapJack. R&R x 3. Penalty for missing pull ups = Toes to Bar or Burpees/Merkins if grip is shot.
Fun Fact: Bears are really fast at short distances
40 yd sprints as teams of 3: PAX will sprint to partner 40 yds away and tag waiting PAX. The tagged partner will then run back to start and tag 3rd PAX who will take off to tag PAX #1. R&R back and forth for about a minute or two.
Then we slow moseyed to the middle and performed reverse crunch/Feet thrusters (Toes to Stars, aka the Back-scraper), American Hammers IC and Mountain Climber Merkins x 7 each.
20 yd sprints as teams of 3: You get the idea
R&R those same 3 exercises (by this time, we could really feel the Ab burn during the MCMerkins) 14 of each
Last but not least…Bear Crawl/Crawl Bear suicide the parking lot width and end with 10 Floating Starfish
CoT, Countorama, Nameorama, BoM
NMMoleskin
- Great work today Men! Great to see 24! We make each other stronger.
- Had on my heart to pray for each other re: temptation to lust and protection against adultery in our marriages. It takes only small steps to lead down a path you would never have chosen the destination of when you took that first step. God help us! Sometimes the strongest and bravest and smartest thing to do is run the opposite way from temptation. Protect your eyes, heart and marriage. AYE!
- Pray for BackDoor who had a boating accident and traumatic Brain Injury.
- Convergence 9/11 at Percy Warner Stairs. Ping Funyuns for more info.
- Shameless Plug for F3Nolensville. Tuesdays at 5:30 and Saturdays 6-7. Come Get Some!
SYITG,
3D, out!