4 PAX in Attendance: Umbrella, TapOut, BoyBand & 3D (QiC)
BG Music provided by LeCrae, Boston, Maserati, Greta Van Fleet and others.
Warm-Up:
- Jog around 1st floor of parking garage to open stair door
- SSH IC x 10
- SJ IC x 10
- LBACs IC x 10
- Reverse LBACs IC x 10
- Tempo Merkins IC x 10
- Tempo Squats IC x 10
- 30 seconds GM OYO
The Thang(s)
Mosey to the basement floor in stairwell for Partner Stair-work
Phase #1:
MOT: Partner Carry (PiggyBack) up the stairs (switch each floor)
Mosey to clean ledge of level 2 for round of 5:10:15 work of:
5 Pull-ups
10 Merkins
15 Sumo Jump-Squats
Mosey back down to ground floor for:
Phase #2:
MOT: Partner wheelbarrow up the stairs (switch each floor)
Mosey to clean ledge of level 2 for 1 more round of 5:10:15 work.
Mosey back down to ground floor for:
Phase #3:
MOT: Crawl-Bear (Intensive Stair-Bears as I like to call them) 2 floors up the stairs
Mosey back to music on floor 2 for:
10 Pull-ups and then…
BearCrawl 9s Pyramid
Pax lined up in the parking lot for 8 Double-shots-of-Jack Burpees, Bear Crawled to a middle line for 1 War Hammer (a WW1 with a 4-count American Hammer at the top) Crawl Bear to a third line for 8 Iron Mikes. Pax then Bear Crawl to the middle line for one more WarHammer, Crawl Bear to first line. Plan is lowering reps at the end lines & increasing reps at the middle line to = 9. Audible called after round 7 to skip ahead to 2:7:2:7 for time’s sake but with the modifier of Floating Starfish in the middle instead of WarHammers. (I wanted to get Mary out of the way early)
Let’s Sprint the garage ramp, shall we???? 2 AYG sprints halfway up the ramp with 5 Atomic Merkins at the top R&R for 2 rounds.
Down the stairs: Rallying Mosey to the Shovel Flag.
CoT/Numbers/Names
Moleskin
- Make sure to sign up for Q slots for Titan & F3 in general at F3nashville.com under Q Sign up (created a link in this sentence)
- Shared a little about how there was a training at work yesterday from a psychologist about listening to and understanding your feelings. While this has it’s place, I (and I am sure many of you) spend far too much time listening to yourself and assessing how you feel & letting that dictate what you believe or do rather than the correct way of letting what’s true dictate what you say, do OR even what you feel! Let your feelings follow the truth. As a Christ follower and a student of God’s Word, I am thankful for biblical examples of this, like David in Psalm 42 where he literally talks to himself in the psalm asking: why he is troubled? Why he is feeling distraught. Instead, he counters these feelings with truth, that He will praise God who has been merciful to him. Encouraged Pax not to let their inner monologue dictate their actions but to let truth inform how they see themselves. We are called to be servant-leaders and to put the needs of others before our own. In His strength and by His grace, let’s get to work!
- Everyone is getting stronger, faster and better the more you post. GREAT WORK! Keep EH’ing folks and consider the Trident as your new Friday post to keep it going. What a great AO.
- Good quick coffeeteria discussion enjoyed by all re: SoccerMom serving in Uganda, what a great AO Trident is and how we can spread the good word and EH guys here.
3D, out!