UNITED WE STAND!
Now that the Elections are over, and our new officials are elected, let’s throw off our differences and “Come Together” (yes, that song was provided for listening pleasure during the warm ups). I know you guys celebrated on Thursday also, but it’s never too much to celebrate Veteran’s Day again. And in light of that…this is a NO MAN LEFT BEHIND EVENT. All exercises are to be done together: with partners, in cadence, or progressing at same time.
Conditions: A balmy 30 degrees, but wind was kickin it and just enough wet to get those hands and your six to turn blue
PreParty: 3rd Deg drug out Typo+ and Barney Fievel to a pre-party of 10 burpees on the minute for x10min (LittleMissPiggy snuck in for a couple rounds and Cheez Whiz squirted out one)
15 PAX in Attendance: 3rd Degree, Tebow, Altidore (always thought this was Out the Door), Sprinkles, Ragdoll, WMD, Pocahontas, CheezWhiz, Little Miss Piggy (VQ), Stats, Typo+, Nimbus 1500, Lovie, Barney Fievel. Oh and AstroGlide slid in there as well.
Warm up:
A little jaunt around the football field (no gates open…audible. Omaha, Omaha, Omaha).
On the line: 20 yards of toy soldiers, butt kicks, long lunges
Circle up: in cadence baby arm circles x 15 (whoops – DISCLAIMER PROVIDED!!!), side straddle hops x 20; chest flaps on your own x 20sec, kneeling hip flexor stretch 20sec x 2
Thang 1: Veteran Clock Push Ups: (feet stationary—walk hands around to the time called out and do that many push ups)
11:00 –for Veterans Day! WWI ended with the armistice at 11th hour, of 11th day, of 11th month of 1918
2:00—for the 2.1 million American troops we have
8:00—for the over 800K reserves and Nat’l Guard
1:00—for the 1.3 million active duty
8:00—for the approx 800 U.S. Military installations
Thang 2: “A Plankety-Plank Prom Date Apocalypse”: BRO UP
Partner 1 in plank, Partner two does 10 reps of single leg Prom Dates (I call these Volunteer Prom Dates, cause they hardly have a leg to stand on, much less two) –switch –rinse and repeat progressing down to 1 rep.
jog to soccer field – “it’s getting wet” “now we’re having fun!” … “that’s what she said” –3rd Deg
Thang 3: “NO MAN LEFT BEHIND!”
100 yds down and back: advance each 10 yds and do 5 reps of indicated exercise; no one advances until all are finished with the exercise portion
First 50yds: bounding with 5 Yurpees (show those Communists we can do them better)
Second 50yds: Bear Crawl with 5 Iron Mikes (get those hands wet–that sucked)
Third 50yds (headed back now): crab walk with 5 V-ups (get those sixes wet)
Fourth 50yds: duck walk with 5 sidestep Merkins! (each side – and make sure you finish them all!)
To the playground:
Thang 4: “BIG GUNS”
20 reps of Underdogs then Coppenhagens (dips). Repeat with a set of 10 each –thanks Robert Earl Keen for the song
Jog back to parking lot
Mary: Circle up on your six : sky kicks in cadence x15, supermans x10 , Recover!
COT: As an American always be thankful for the freedoms we have but also for the people sacrificing in so many ways to provide and protect that freedom. It takes a lot of people to keep that freedom. As a follower of Christ, be ever thankful as well for the freedom from sin that entangles and the destruction that it brings in our lives—also for the freedom to live a full and joyous life. And use that freedom to serve those around you. Galatians 5:1 “For freedom Christ has set us free; stand firm therefore, and do not submit again to a yoke of slavery.” Galatians 5:13 “For you were called to freedom, brothers. Only do not use you freedom as an opportunity for the flesh, but through love serve one another.”
Reminders: F3 Nolensville swag has been ordered and is getting printed now!