12 PAX Present at the inspiring Parthenon for a Partner-themed Q by YHC today.
PAX: Porcelain, BicentennialMan, PumpkinSpice, CrawlSpace, BnB, CrabLegs, Hi-Viz, Brother-at-Law, HarveyUpdyke, Blue Mule, TrapperKeeper, 3rdDegree (QiC)
YHC was rolling in HOT this AM and thankfully AO site-Q had my back. Porcelain led the PAX around with a Quick mosey to East side of Parthenon for WoR
Warm-Up/Disclaimer:
again, I came in late so they were already underway, but here is what I caught up for…
- WMH IC
- Tempo Merkins IC x 15
The Thang(s)
2 rounds of DIDs (20 Dips, 15 Irkins, 10 Derkins) and sprint around the Woman’s Suffrage Monument loop
Partner-7s: Double shot of Jack-ees at bottom (Burpee with plank jack after merkin and SSH instead of jump at end), Piggy-Back Carry Partner up stairs, Iron Mikes (each leg = 1/2) at the top then Bear Crawl down stairs (Plank and wait for Partner PRN at the bottom) , Continue 7s alternating carrying-partner each time
Mosey to John Thomas Statue on SW side of Parthenon
Speed Bump of Partner Leg Throws x 10 each + 10 floating Starfish (each leg = 1/2)
Mosey to the Pain-ground
5:10:15s
One Partner High-Planks (can turn & place alternating hands up PRN) until other Partner performs 5 pull-ups, 10 Merkins and 15 squats
x3 rounds each partner
Mosey to Parking lot North of Parthenon for Partner SPRINTs:
Perform Mary exercise until partner sprints to other end of parking lot and politicians back, then flapjack
Exercises:
Flutter Kicks
American Hammers
For the last round, to up the competitive drive, both partners did the Mary exercise together then raced each other on the sprint
Twisting WWIs x 10
One more group wide sprint. PS and CL for the win!
Just enough time (or out of time according to some) for Mary…
2 MoM:
Freddie Mercuries x10 IC forward and x10 IC reverse
American Hammers x19IC
2019!
CoT, Countorama, NameoRama
Moleskin/What we learned:
- F3Franklin Hosts WarpathX 1/12/19 5am @ “The Standard” AO location (YMCA in Brentwood on Concord) launch site. 5 hours of Fun (~17 miles, with 10 AOs interspersed. JUST SAY YES!) Let Torch from F3Franklin know if you’re planning to come.
- 3D is about to be on paternity leave for 4th 2.0’s upcoming arrival. Prayers appreciated.
- IronClad 2.0 “DoubleGlove edition” is up and running. Read all about it here: https://f3nashville.com/2018/12/ironclad-double-glove/
- We need accountability and we sharpen each other! Don’t let 2019 be a year of failing as a Lone Ranger when you have brothers at hand ready and willing to shield-lock with you:
Ecclesiastes 4:9–12
Two are better than one, because they have a good reward for their toil. For if they fall, one will lift up his fellow. But woe to him who is alone when he falls and has not another to lift him up! Again, if two lie together, they keep warm, but how can one keep warm alone? And though a man might prevail against one who is alone, two will withstand him—a threefold cord is not quickly broken. (ESV)
3D- out!
