17 PAX in Attendance: BloodClot, Creeper, Sterno, NumbTucks, Barney Fievel, Tebow, HushPuppy, Stats, SoccerMom, ShowMe, Foxy (FNG Jason), Typo+, MicDrop, Altidore, Nimbus 1500, MuRSA & 3D (QiC)
NumbTucks, Creeper and BloodClot @ 5:15 for a burpee-less pre-party showing with YHC doing 6 Pullups, 12 Carolina Dry Docks and 18 Plank Jacks per round. We did 7 rounds in 10 minutes (1 round every 1.5 minutes, this will be shortened next time as we were not winded enough!). Random running music playlist including my new faves Greta van Fleet, Boston & Led Zeppelin…You’re welcome…
Warm-Up/Disclaimer:
- Jog around parking lot x 1
- GM OYO while YHC gets Bluetooth Jambox all set…
- SSH IC x 10
- LBACs x 10 Forward and Reverse with Big ACs intermingled
- Tempo Squats IC x 10
- 30 seconds GM OYO with specially-requested 5 Burpees by Barney Fievel…happy to accommodate…
The Thang(s)
Dancing Bear Pyramid: PAX perform 1 Merkin and then recover to perform 1 Dancing Bear (Andean Bear from Nashville Zoo on news…basically a jump squat and OHP). R&R going up in 1 rep of each until 10 & 10. Then back down the other side of the pyramid back to 1. Thanks to Probe for the Merkin/OHP version of this done recently at the 4yr anniversary convergence for the idea.
Bearway to Heaven: Bear crawl and then crawl-bear Sprints from parking lot lines (every 2 lines = 1 station) with Burpee Speedbumps at every station (10, 8, 6, 4, 2) all set to the 8:16 minutes:seconds of Stairway to Heaven. It rocked! YOU TRY IT!
Then…
Partner Carry Variations: Piggy Backs, Wheel Barrows and Med-evac/Partner Drags the parking lot and flapjack with partner for the return
Lastly…
It’s kinda my thing… Bear crawl and Crawl-Bear the bridge (5 squat penalty for stoppage)…
Pax perform various Mary exercises throughout the Q, Flutter kix, WWI, WWII, LBCs, etc. No time for official Mary…maybe next time
CoT/Numbers/Names/Christening of FNG
Moleskin
- Each breath is a generous gift. Pax were charged to live in a way that reflects this. The Generous portions of exercises were inspired by this…sort of…
- Welcome Foxy! Great job on the EHing Typo+! #GiveItAway
- Thanks ShowMe for making my day with the loud gag noises and eventual Merlot Spill during CoT. No greater feeling of having worked the PAX well than when a seasoned vet. tosses his cookies!
- Make sure to sign up for Q slots for F3 Nolensville on F3nashville.com under Q Sign up (created a link in this sentence)
- If you can bring or Venmo $ for coffee supplies to Numbtucks or Tebow (@jstntucker or @nathan-Wright-34) that would be great as supplies are needed as well as a new Shovel Flag for the launch of our upcoming Thursday AO.
- 2nd F Opportunity in Franklin: F3Dads event this Sunday, Oct. 7th @ 3pm in Pinkerton Park. Kid-friendly AO then snacks and fellowship. Bring out the fam! BloodClot on Q.
- 3rd F opportunity in Franklin: Marriage Tune up Series Date: Thurs Oct 4th Location: 320 Main Street Suite 200 Franklin TN 37064 (above the TN bank on square) Time: 530am
- Come on out to The Forge Saturday.
- Everyone is getting stronger, faster and better the more you post. GREAT WORK!
3D, out!