CheezWhiz & RagDoll Team Up to Take Down BrokenWheel

14 PAX in attendance: Barney Fievel, Numbtucks, 3rd Degree, Sterno, Creeper, Netflix, Altidore, Stats, ShowMe!, Nimbus1500, Typo+, Tebow, Cheese Whiz & RagDoll (co-VQiC)

Numbtucks, Barney Fievel and YHC came early for a 10 burpee on the minute for 10 minutes welcome-party. Creeper joined in with many rounds of strong reps also. Getting Stronger! Nice and warm now for the beatdown.

RagDoll gets us circled up while CheezWhiz preps the tunes.

Disclaimer/Warm Up:

15 SSH, Cherry Pickers (4 count stretch bending over at waist and touching ground forward, middle back then stand), 10 Slo&Lo Squats, 30 seconds Good Mornings OYO. Other various stretches RagDoll called out, (I think)

Long Mosey around 1/3 mi track 1.25 times to the Baseball field-house.

Word of the Day: “Plyometrics” RagDoll gave a brief history lesson how a communist developed an Olympic training methodology based of burst/explosion techniques. His name was Yuri SomthingorOtherski (Look it up).

Thang 1: Yurpee Apocalypse

PAX took 10 seconds to partner up. While one partner performs 10 Yurpees (submitted to the Exicon) (Clurpee with 2 tuck jumps = 1), Partner performs AMRAP bleacher box-jumps. Then Flap Jack back and forth until times was called by Q going down by one rep of Yurpee per round. ~10 minutes

Mosey around track to PainGround

Thang 2: Up and Down Apocalypse

PAX took 10 seconds to partner up. While one partner performs 10 Pullups/Chin ups or UnderDoggies  , Partner performs AMRAP Copenhagens (dips…you get it…). Then Flap Jack back and forth until times was called by Q going down by one rep of Pullup/UnderDoggy per round. ~10 minutes

Mary

Circle Up in Parking lot. On Your 6! Keep feet floating during entire routine: 8 count leg hold, 20 Scissor kicks, leg hold, 20 FlutterKix, leg hold, 20 Toes to the Stars (reverse crunch leg thrusters), leg hold, 20 Freddie Mercuries (bicycles…you get it…), leg hold, DONE

Counterama/Namerama/CoT

Announcements: 

  • Great Double Virgin Co-Q by Ragdoll and Cheeze Whiz
    • We had 14 come out and support these guys! Way to go!
    • Playlist used by CheezWhiz available on Slack
  • This Thursday, October 25th – New AO Launch – The Pound
    • This makes the third AO for F3Nolensville since we started 6 months ago. Excellent work, guys! Tebow is the Plant Q.
  • Saturday, October 27th – Boos and Booze Party at Netflix’s house
    • 7:30pm-??? – Adults only please. Look to Slack for address and more details from Netflix. (Hope your back gets better soon bud!)

Isaiah 40:28-31 – Great Shout out and word from RD/CW about how we come out at F3 and get exhausted, but God is never tired and gives strength.