Month: December 2018

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CrossFit Exodus @ Broken Wheel

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

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Secret Santa & Reindeer Games

PAX: Porcelain, Pumpkin Spice, Crab Legs and En Fuego for the pre-party, then joined by Bicentennial Man, Bad Boy, Vector, Hi-Viz, Blue Mule, Right Said and Trapper Keeper

QIC: En Fuego

Conditions: Primed for Santa’s imminent arrival

11 PAX took the DRP and posted at Westeros this morning.  All left jollier, merrier and better for it, while mindful of the truth nugget given to us through the great Christmas classic Polar Express – “Seeing is believing, but sometimes the most  real things in the world are things we can’t see.” Namely, T-Cell’s presence this morning.

THE THANG:

0530 – light-headed disclaimer given due to the Porcelain pre-party and we jump right into the Christmas spirit.  What better way for YHC to say Merry Christmas to his fellow PAX than a little rendition of Feliz Navidad.  We hold plank during the song, merkin for every Feliz Navidad and mountain climb our way through the chorus.  Mumble chatter at the 2:40 mark as to whether this was an extended version.  Twenty seconds later, we’re up and we mosey, setting up COP at the base of the hill along the Bowling entrance.  PAX perform SSH, WMH, GMs and Scorpion Stretch, upon completion of which the day’s instructions are given.

Tucked in a Santa hat are 10 folded up pieces of paper, each one carrying the name of Santa or one of his reindeer.  Each also contains a corresponding exercise / reindeer game to be performed upon selection.   When a PAX is chosen for his turn as Secret Santa, he pulls a name out of the hat, and the PAX then gifts the others with an approximate 2-minute Q, only rule of Secret Santa being that the Q must minimally incorporate the corresponding exercise.  Upon completion of the Q, the PAX then picks the next Secret Santa and we repeat from there.  The reindeer games…

Dasher – 100 yard dash

Dancer – Lieutenant Dans

Prancer – Patty Cake merkins (PAX form two lines like reindeer on a sleigh, so patty cakes performed to your left or right vs in front of you)

Vixen – Vacuum Cleaner (popular M gift, so long as it comes from a grandparent)

Comet – Chilly Broad Jumps (of course reindeer love jumping over one another)

Cupid – Catch Me If You Can (because of course reindeer love playing chase too)

Donner – Diamond Merkins (another popular M gift, so long as it comes from said M’s PAX)

Blitzen – Big Boy Sit Ups (you think the Reindeer don’t need some abs to carry that sleigh?)

Rudolph – Rockette Dips, a PAX pleaser, and not TK’s first time

Santa – Squat Jumps, to help squatting in those chimneys all night long

Finish with a couple minutes of Mary, where we circle up for some Ho Ho Ho’s (PAX alternate between 25x Hammers with a coupon passed around and Outlaws).  Timer goes off and we mosey back to flag, huddle up for COT / BOM.

BULLHORN:

  • Bicentennial Man hosts F3 Libeery tomorrow night at Fat Bottom Brewery.  Freed to Lead will be the topic of conversations, among many good others
  • Tentative hold for the next 12th man leadership event, led by Bad Boy, on January 21st (?).  Early rumors Jerome Bettis may be in play, we’ll see…

Honored and appreciative of the opportunity to lead this morning, and appreciate each of you going all in on some Secret Santa.  Praying for a wonderful, rich and meaningful Christmas season for you and your families, and that we are reminded daily of His presence and goodness, and the real reason for the season.

En Fuego

 

 

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(Back) BLAST FROM THE PAST @ The Forge

December 15, 2018

15 PAX joined together this lovely morning to ramble down memory lane for this RETRO themed work out (at least for those of us old enough to remember these things).  – apparently Gaylord Focker does not recognize the awesomeness who is Charles Bronson)
Conditions: A pleasantly awesome 47 degrees, and more importantly NO wind.  Ground plenty enough wet to make you take notice.

PAX who made it:  Ragdoll, Cheezwhiz, (FNG) Jinxy Cat, (FNG) Mr. Opus, Netflix, Creeper, 3rd Degree, Tebow, Gaylord Focker, Stats, Typo +, Soccer Mom, Show Me, TV Guide, and Little Miss Piggy (Q – but channeling Coach Numbtucks for this one)

PAX: who FARTSACKED EVEN THOUGH THEY WERE AN HC:  Altidore, Barney Feivel, and Kermit

PreParty: 3rd Deg got it going with Soccer Mom, Typo +, and Creeper; but Mr.Opus, LMP, and Cheezwhiz  joined in justa  couple minutes late

Warm up: Q remembered to give Disclaimer this time, then channeled the 80s version of Coach Piggy with his polyester BIKE coaching shorts (stop visualizing these long hairy thighs)
Light jog around the parking lot once.
On the line:   20 yards of toy soldiers, butt kicks, long lunge
Circle up: IC baby arm circles x10 each, SSH x 15, Cherry pickers, Tennessee Prom Dates (alternating legs)

Travel to soccer field:  Indian Ruck Run (remembering old army days for sure with this one) – Partner up
Carry your partner for this Indian run, switch when you get to the end of the line

Thang 1:              Charles Bronson
Remembering this stalwart of manliness is nothing but good for the soul –we give Chuck Norris and Clint Eastwood and others all the props, while this grisly man of iron is often left in the shadows (163 show credits to his name, 11-3-21 to 8-30-03 RIP, Death Wish 1 to 5, Dirty Dozen, Once Upon a Time in the West)
Sprint x100 yds, then army crawl 10 yds. Mosey back to start line.  Before starting sprint, PAX perform 50 reps of: (Round 1) SSH, (2) Merkins, (3) Burpees, (4) Little baby crunches, (5) jump squats
Q lost his shorts about 20 yards into each sprint (Polyester doesn’t stay up so well)

Mosey over to playground

Thang 2:              Sally Merkin’s
Dang Moby still can’t figure out if he wants to bring her up or down – Merkins done on cue to the song (Q found out this week that this is a common song to use in the army for merkins so it again left him reminiscing about boot camp)—OMAHA!!!! With about 45 sec left, it became apparent that all of us Sallies were hardly able to get our jibblies off the ground, so Q switched it to squats.

Thang 3:              “Top Gun”s
Of course a retro themed workout couldn’t have an arm pump by any other name…
Hail Mary (triceps) – Partner Up (cause everyone needs a Goose to help them get the job done). Maverick does 11 Coppenhages (dips) on the ledge with feet elevated on Goose who was in plank position, then switch; Rinse/repeat with 1 less rep each round until complete
Underdog/Plank Jack 11s – Occasionally, Maverick gets all bent out of shape and goes at it alone, so each PAX to himself for 10 Underdogs/1 Plank Jacks, then work way down to 1 Underdog/10 Plank Jacks.

Mosey back to the vehicles

Mary:                   “P90x Abdominals”
Okay, so this isn’t from the 80’s but it is retro from a while back. Remember that abdominal routine from P90x that made ya burn but got really monotonous and boring…this Mary routine relives the memories…
Circle up on your six:  IC V-position bicycle fwd x15/reverse x 15, V-position Luge (in/outs with knees to chest) x10, Hello dollies x 10,  then flip over tall plank for BirdDogs (opposite arm and leg raise) x 15

CoT:  Numbers/Name-o-rama including FNG naming – OH MY! ShowMe comes through with a clutch performance today naming Mr. Opus (isn’t it supposed to be Mr. Holland?! Who cares! This is better), and 3rdDeg pulls out Jinxy Cat for us.
Closed with a sermon by Q  ?—been thinking a lot this week about how we are called to simple belief in Jesus.  John 1: 1-13, John 6:27-29 .  Don’t put the pressure on yourself to have some “radical faith” but rest in the belief and faith that God has granted you.  It is a gift of God.  Just receive it and let it transform you.

2ndF- being considered for after New Years – The Casual Pint of Smyrna

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Bomber – 12.14.18 – “Six Monkeys Humping”

19 PAX got into the Christmas spirit as they made their way through the 12 Days of Christmas on the last “Friendly” Friday of 2018.

QIC: Princess Aurora

PAX: Ride Along, Cunning Linguist, Harvey Updyke, Hi-Viz, Studio 42, Porcelain, Bad Boy, Firefox, Crablegs, Brother-at-law, T-Cell, Pumpkin Spice, Shadow, Hot Route (FNG), Crawlspace, Preacherman, Vector

THE THANG:

PAX set off on a medium mosey around the baseball fields and MPCC over to the upper lot and circled up for a little warmup pain. All exercises in cadence.

  • SSH x 12
  • SnL Squats x 12
  • Merkins x 12
  • Mountain Climbers x 12
  • LBAC w/ Good Mornings x 12
  • Cherry Pickers x 12
  • Air Press x 12

Thoroughly warm and likely wondering when YHC was going to stop being polite and start getting real, the theme of the day was introduced. The PAX would go through the 12 days of Christmas building on each day in the same manner as the song, and those days went a little something like this:

  1. A Lap Around the Parking Lot
  2. Jump Squats
  3. American Hammers
  4. Clerkins
  5. Burpees
  6. Monkey Humpers
  7. Flutter Kicks
  8. Imperial Squat Walkers
  9. Hop Kicks
  10. Jump Lunges
  11. Thrusters
  12. High Knees

This turned out to not be as friendly as some would expect, but YHC is convinced it was at least friendly in spirit if not physically. What’s better than a bunch of grown men butchering a classic Christmas carol with shouts of “Six Monkeys Humping” echoing through the parking lot?

Upon completion of one final AYG lap, PAX moseyed back to the lot to hold a Boat Pose for 60″ in honor of the wet ground.

COT/BOM

MOLESKINE:

YHC got a little defensive when Hi-Viz and Bad Boy questioned his math, but there is speculation that perhaps it was either misspoken or misheard. Regardless, the point was ultimately made that Christmas would be Day 12 from this point in time. This was enough for YHC to build a workout around even if the true “Twelvetide” is Dec 25 – Jan 5. All is forgiven.

BULLHORN:

  • Libeery on 12/18 at 7:30 – Fat Bottom Brewery.  PAX will be discussing the F3 book Freed to Lead. Reading, while highly encouraged, is not required to join the fun.
  • Christmas Day workouts will be OYO. Coordinate amongst yourselves should you wish to work off the cookies and milk.
  • NYD Convergence to return to FRA aka The Hill. Likely time will be 0700 – 0800. Here’s hoping it’s not 7 degrees outside again.

PA out.

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Hillympics : New Military PT Test

PAX: 
Red – BoyBand, Yardsale, Hot N Ready, Life Champ, Too Tall 
White – Red Skull, Prevac, Money Shot, Frugal,  Black Lung
Blue – Razorback, White Russian,  Venus, (Q) Tampa Libra

We ran a revised version of the new Military PT Test slated to come out by 2020. Exercises and points as follows:

  1. Deadlifts with the trap bar @ 165lb, RDL’s with barbell @ 85lbs. Relay style with a 10 rep max per person before switching, cant move on to RDL’s without at least attempting 1 deadlift. 5-minute AMRAP, points awarded for total reps.
    Blue, Red, White
  2. Standing power throw: toss a 10-pound ball backwards over your head as far as possible.
    Blue, White, Red
  3. Hand Release Merkins – 3 minute max reps 
    White, Blue, Red
  4. Sprint relay. 25 yards down and back: Sprint, 40lb farmer carry, Side shuffle, sprint
    White, Red, Blue
  5. Knee-tucks. 3 minute max reps.Amazingly all teams finished with 66 reps so we finished up with a hang-off.
    White, Red, Blue

Todays point totals after the above + points for attendance, flag, and YES gifts.
Red: 7
White: 13
Blue:  12

Will post updated overall score on Slack. 

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Tour de Nolensville @ The Pound

tour de france pictures GIF

13 PAX in Attendance:  Creeper, Tebow, TV Guide, SoccerMom, Altidore, “Judge Judy” (FNG Nathan, Sponsored by Creeper, way to EH man!), MuRSA, Numbtucks, RagDoll, Kermit, Barney Fievel, Stats,  & Tercer Grado (Spanish for Third Degree) (QiC)

5:15 pre-party solo showing of Dancing Bear Pyramid by SoccerMom. I came in midstream and completed the back half of the pyramid and 7,6,5 pull-ups for penance.  BG Music today provided by AudioSlave, Tedashii, LeCrae, Trip Lee, Foo Fighters, and others.

Warm-Up/Disclaimer:

  • Jog around parking lot x 1
  • SSH IC x 15
  • 30 seconds GM OYO

The Thang 

F3Nolensville Tour: Mosey ~2.5 miles total with various speedbumps. Whenever you finish a set and are waiting for the 6, Freddie Mercury (bicycle theme, get it?) We have to show our FNG what F3Nolensville is all about… We visited: NUMC and crawl-beared up the parking lot exit ramp,  next to the new storefronts being built at the corner of Rocky Fork/Nolensville Rd. across from the BrokenWheel Cemetery and busted out 20 and 15 inverted rows on the hand rails with 10 Lt. Dangers in between. Up and Mosey to the Amish Feed Mill for some Parking Lot Shuffle with suicide sprint and tap the curb with fingers, politician back and perform 2 merkins in the adjacent slot all the way around the lot. Next…it’s kind a my thing and we are right there so….BEAR CRAWL AND CRAWL BEAR THE BRIDGE! Welcome to F3Nolensville Nathan… GET SOME! (Amazing to see the growth with this particular exercise. Y’all are killing it!) 5 squat bonus for any stoppage along the way. Next, mosey to the parking lot of MillCreek Church of Christ for some parking lot line jump variations waiting for the 6 to keep the heart rate up. Next, Mosey to the parking lot of Powder Buy the POUND (they basically invited us) for some Clerkins, Derkins and Flutter kix till the 6. Recover and Mosey to the Mill Creek Brewery parking lot where a Volley Ball Net had been previously set up by Coach Numbtucks for some drills. We faced off with a partner and Jumped to block then side step and R&R down the length of the net. Then boxing training began with duck under sidestep of the net with jab/cross combo back and forth down the length of the net. I counted 6 net touch violations after I finished and so we did 6 penalty Yurpees as Coach would want us to. Time is slipping away so we moseyed to the Pound parking lot where we did a Sunrise Sampler till the 6 (10 Derkins, Irkins, Dips, Benchjumps) and then YHC forced the PAX to endure the mandatory post-party of Pull-ups to failure (proud of the effort! Keep this number in mind as you may see this again…Gauge the growth)

Tour de Nolensville part 1 complete!

CoT/Numbers/Names/Christening of FNG

Moleskin/What we Learned:

  •  I definitely missed being out in the gloom with you men, my friends, and am glad to be back
  • Great to meet another FNG via Creeper: “JudgeJudy”
  • See you Saturday for another Q!!!!!!!!!!! (Unless someone appeals my signup, I am open to co-Q or relinquish my spot. Otherwise, happy to lead)
  • Keep NumbTucks and his fam in your prayers as he leaves on a trip to Pittsburgh for his wife’s doctoral degree conference and then to the Bahamas for a getaway
  • Exhorted the PAX to consider and contrast the mindsets of Dickens’ character Scrooge from a Christmas Carol: a “squeezing, wrenching, grasping, scraping, clutching, covetous old sinner!” with Jesus Christ who, in Phillipians 2:5-8 is described as follows: 
    5 Have this mind among yourselves, which is yours in Christ Jesus,6 who, though he was in the form of God, did not count equality with God a thing to be grasped, 7 but emptied himself, by taking the form of a servant,[c] being born in the likeness of men. 8 And being found in human form, he humbled himself by becoming obedient to the point of death, even death on a cross.” This is the bad and good news of Christmas…each one of us is naturally a Scrooge, a grasping, proud and covetous sinner, but when transformed by grace we can have the mindset of Christ, no longer grasping but giving in humility. This happens by faith and if you have questions or want to talk more about this, reach out to me and we can get a beer or coffee…

3D, out!

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Let’s ​Get to Work!

Better late than never for Tuesday Broken Wheel…14 Pax came to work Tuesday at the Broken Wheel. Pre-party began with burpee sprints at 5:15am. I’m sick of this boot on my foot…

PAX: NumbTucks(QIC), Soccer Mom, Creeper, Tap Out, Kermit, Cheez Whiz, WMD, Tebow, MURSA, Show Me, Netflix, Typo +, TV Guide, Stats

Warmup: 
Up Straddle Hop IC
Baby Arms Circles IC
Merkins IC
Squats IC

Mossey to the stairs. Partner up
10 rounds of 10 merkins each person. While one partner does a set the other holds Al Gore. 

Now split up in two groups using the stairs. 11’s!!! 
At the bottom perform 10 burpees crawl bear to the top and perform 1 Merkin, bear crawl back down. Halfway through my fingers are frozen due to wet gloves at the beginning so we move on to the benches.

DIDs
20 Dips
15 Irkins
10 Dirkins 
How about 3 sets?

Mosey to the bridge in honor of 3rd Degree being sick.
Bear Crawl across. We count how many people had to stop during the crawl and perform the number of burpees of people who stopped as a team. Crawl bear back. 

Mosey to lot and we are done! 

Numbtucks Out…


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Racetrack 12-12-18

Temps were in the mid 30’s when 18 PAX showed up ready to work at the Racetrack.

PAX: T-Cell, Too Tall, Backlash, Boone’s Farm, Bagger Vance, Dilly Dilly, CCR, Yard Sale, Big Bang, Funyons, Old Hickory, Foxtrot Talks-A-Lot, Lumberg, Razorback, Vera Wang, Double Check, Tampa Libra, Black Widow (Q)

Quick disclaimer and then head out of the parking lot, up Maryland Way, and then into the park to get things started.

WOR

Good Mornings x 10

SSH x 20

Imperial Walkers x 20

WMH x 10

The Thang:

Count off and partner up. P1 performs AMRAP of exercise while P2 runs the loop. Flap Jack. Once both partners have completed a lap, move on to next exercise. Four rounds so all exercises are completed. SSH for the six.

Exercises: Pull Ups; Rows; Merkins; & Burpees

All in, and we head back to Maryland Way and up the hill. Quick stop in the parking lot for 10 Burpees. Everyone is finished so we keep running up Maryland Way to the top of the hill, and then right on Franklin Rd and back into the Hill Center.

Stop in front of Holler & Dash for DID’s – 20 Dips, 15 Incline Merkins, 10 Decline Merkins x 2

Short mosey through the hill center and stop in the parking lot somewhere in front of Puffy Muffin. Line up for 7’s. Jump Squats at the bottom,  backwards run up the hill, lieutenant dans at the top, forward run to the bottom. 

All in so we mosey over to the parking lot next to the parking garage for some running. Sprint across the parking lot and then do 10 merkins x 5.

Time is getting close so we head back to the original parking lot for some quick mary.

WW1 x 30, LBC x 30, & 10 Good Mornings

It was great to see so many PAX out there this morning. You showing up is an encouragement for me to do the same. Thanks for the opportunity to lead!

Black Widow

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12/12/18: Remember the Titan

9 HIM posted at Titan for an epic Remember the Titans themed workout. Whistles, motivational speeches, and movie references abounded.

QIC: Pumpkin Spice

PAX: BNB, Crablegs,  Crawlspace, Porcelain, Renegade (FNG), Right Said, Studio 42, Trapper Keeper

THE THANG:

Quick disclaimer, motivational speech from Coach Boone, then a Mosey to the back of the Parthenon, pausing there for some COP, in cadence of course:

  • SSH x 15
  • WMH x 15
  • LBAC x 15
  • rLBAC x 15
  • Overhead Claps x 15
  • High Knees x 15

Petey Pattycake Merkin Mile

Petey fumbled the football, so Coach Boone made him run all 5,280 feet to learn his lesson. The one-mile path was utilized for this part of the workout. The mile, ran as a group, was broken up in to 4 segments. Each quarter mile was preceded by 25 Pattycake Merkins, done with a partner of course.

Blue Up Downs

We paused for a brief lesson from Blue and Coach Boone, learning that water is for sissies and for washing blood off of one’s uniform, and one does not get blood on one’s uniform. The PAX gathered up for up downs until Porcelain was no longer tired or thirsty. YHC led the PAX with foot chops until Coach Boone (YHC) blew his whistle, prompting us to drop our chest to the ground, get back up, and continue chopping. This lasted for a solid 4 minutes.

Modified-Dora

Next up was some Modified-Dora at the base of TC Williams High School (The Parthenon) . With their partner, the PAX accomplished 25 Yoast Yurpees (Clap Burpee with two Tuck Jumps), 50 Julius Jump Squats, and 75 Bertier Little Baby Flutter Crunches. The other half of the Dora was running up the stairs to the top of the Parthenon and back.

Ain’t No Mountain Climbers

Whilst listening to the Marvin Gaye classic, the PAX were continuously doing Mountain Climbers for the duration of the song. Whenever the word “Baby” was said, the PAX flipped their feet forward and did 5 LBCs, then resume doing Mountain Climbers. This continued until the sweet sound of Marvin’s voice came to an end.

Once we finished learning that there was in fact no mountain high enough, we finished things off with some Louie Lastik Lieutenant Dangers (Lt. Dans with a Merkin) for about 100 meters.

We concluded the workout with a solid 60-seconds of Bertier’s Momma (Freddie) Mercuries.

MOLESKIN:

  • Studio 42’s pastor’s wife just had a late miscarriage. If you are a praying person, please keep their family in your prayers as they wade through this very difficult time.

BULLHORN:

12/18: Bicentennial will be leading the next round of F3 Libeery – this coming Tuesday, December 18th at Fat Bottom Brewery.  Freed to Lead is the book of choice, but feel free to join even if you haven’t read it.

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Sir E and his tights

PAX: PSL, Black Lung, Boy Band, Big Stick, Foxtrot Talks-a-Lot, Red Skull, Prevac, Bagger Vance, Kegger (Willy Loman), D’Mishonuts, Pope, Offshore, Floppy Disk

QIC: Floppy Disk

13, but more accurately 8-9, were ready to roll at 5:30 in the 20-degree weather that greeted us at Sir E. I say more accurately because we picked up 3-4 stragglers during CoP. I guess those alarm clocks may have been a little frozen. Anyhoo, we rolled up to the big house and commenced with some warmup.

Warm-O-Rama (all IC)

SSH x20
High Knees x10
Butt Kickers x10
Windmills x10
BaC F x10
BaC R x10
Good Mornings x10
Willie Mays x10
Plank Jax x15
SnL Merks x10

THANG

Mosey to the Auditorium and spread out in the parking spaces for a little Aunt Bea style parking space work. 5 Merkins in each space, then run to the building, backpedal to the adjoining space, 5 more Merkins, etc. etc.,until you have returned to your original parking space. By my rough calculations there are approximately 35 spaces so it was a chunk of merks.

Mosey down to the bottom of the hill nearest Edmonson for some 7s. Tuck Jumps and Jump Squats. Backpedal up the hill ~50 yards, regular mosey down the hill.

Mosey up the monster hill to the big lot for some island-to-island work. Burpee Broad Jump to island 1 and perform 10x WW1s.Lunge to island 2 and perform 10x WW1s. Broad Jump to island 3 and perform 10xWW1s.

Mosey back to the start for a few minutes of Mary.

Mary

AST x20 IC
Mtn Climbers x15 IC
Flutter Kix x30 IC
Hola Dolly x20 IC
Low Plank 30s
J-Lo’s x15 IC
Good Mornings x2 IC

Done! Good work done by all today. It was cold, but we overcame adversity like all those football players. Great to have Kegger from Alpharetta out there.

SYITG,
Floppy Disk