16 PAX in Attendance: Creeper, Sterno, Barney Fievel, Tebow, SoccerMom, ShowMe, TapOut, Netflix, ragdoll, Little Miss Piggy, Typo+, Stats, Altidore, Staples (FNG), 3rdDegree & CheezWhiz (QiC)
Pre-party
3rdDegree, Creeper, ragdoll, SoccerMom, Little Miss Piggy, & CheezWhiz @ 5:15AM for a pre-party showing with 3rdDegree leading this jolly bunch of yahoos. We did 5 Pull-ups, 5 Diamond Merkins and 5 Jump Squats per round. We did 10 rounds in 10 minutes (1 round every 60 seconds).
Little Miss Piggy and Cheez Whiz missed the first couple rounds….Cheez Whiz was late ’cause he had a loaner car that wouldn’t start (freakin’ push button starter…I guess it was left on all night), so he had to ad lib and take the car that currently doesn’t have any power-steering (and technically isn’t even registered). Oh well. Good times had by all and a good pre-pump before the official “Thang”.
Warm-Up/Disclaimer
- LBACs x 10 Forward and Reverse
- SSH IC x 15
- High leg kicks (toy soldiers?) one leg at a time ~ 15 sec each.
Let’s Mosey!
Let’s get this show on the road….
We ran to the nearby elementary school playground. According to my rough Google maps estimate that’s about 0.3 mile. Good enough for me. Time to do the thang.
There’s a lot of frost on the metal swing sets…this playground gives us a few more options that are closer to the ground doing for pull-ups.
Thang 1: 2018 CrossFit Exodus
I’m not an expert in CrossFit exercises, but I was told that a basic routine would include pull-ups, merkins, and squats performed in sequence on the minute for a period of time. So for this version, PAX performed 18 rounds (for 2018…and it happens to be the 18th too) on the minute for 18 minutes. One round includes 5 pull-ups, 10 merkins, and 15 squats. Nice job PAX. We just did 90 pull-ups, 180 merkins, and 270 squats.
Mosey
Let’s get back to the park (~0.3 mile). Little Miss Piggy and ragdoll had to take off…ragdoll needed to catch a plane to KC and Piggy went ‘wee wee wee all the way’ to work.
Thang 2: TABATA SICY
It’s time for some TABATA work with the ROCKY theme music inspiring us to keep going after pumping our arms up like Popeye. PAX performed 8 rounds (4min) every 30 seconds. A round is 20 sec of activity followed by 10 sec of rest. We rotated through the following exercises 2x.
Sit-ups (BBSU)
Iron Mikes
Calf raises
Yurpees (Yeah. You know it…the Yurpee originated at Broken Wheel, so had to get it in somehow)
Mary
Pax performed various exercises on our sixes to give our tummies a burn. Then we did some stretching which ended with “the tebow” stretch to help keep all those tebow muscles loose.
Counterama/Namerama/CoT
SoccerMom brought an FNG, Adam, who we affectionately named Staples. Adam works in construction…so ya know…,but did find out during coffeeteria that he actually works in an office (not on-site) and does have a really nice stapler. So that’s nice!
Post-party
Tebow turned 32 today (I think). PAX stuck around for 32 American Hammers in honor of Tebow’s big day. NOICE!
Announcements
- Make sure to sign up for Q slots for F3 Nolensville on F3nashville.com under Q Sign up (created a link in this sentence)
- F3 WarPath is scheduled for January 12th. 3rd Degree wants people to join him for at least half of it.
- Join us at The Pound this Thursday 12/20 @5:30AM led by Tebow. I’m sure it’s gonna be an epic beat-down ’cause Tebow is like the best.
- “Be watchful, stand firm in the faith, act like men, be strong. Let all that you do be done in love.” 1 Corinthians 16:13-14 ESV
Sincerely,
Cheez Whiz