Pre-Party: 3rd Degree, Barney Fievel, Playboy, Stats, Altidore, and Typo+. Sorry if I missed anyone!
5 pull ups, 10 merkins, and 15 squats on the minute for 10 minutes.
Conditions: 46 and partly cloudy. Something sinister in the air…
20 PAX might be a little sore, including: Old Hickory, Nimbus 1500, Stats, Inspector Gadget, Playboy, Ragdoll, Road Rash, TV Guide, Hushpuppy, MicDrop, Creeper, Nacho Libre, Wolverine, Altidore, Show Me, 3rd Degree, Typo+, Bottlecap, Netflix, and Barney Fievel (QiC).
Disclaimer
Warm up:
20 seconds of GM OYO, Tempo SSH IC (10 normal, 10 slow, 10 fast), 15 Imperial Walkers IC, and 1 Al Gore.
Fire Sale!! Quick, run over to that beautiful black truck and grab yourself a coupon (20 pounds)! The PAX got themselves a little BOGO action and earned twice as much out of their workout this morning.
Thang 1: Hair Burning 4-Square
PAX number off into 4’s and perform the assigned exercise and number of reps that corresponded to their number (below). PAX then rotated to the next station via hair burners (bear crawl with coupon).
1’s – 10 Blockees
2’s – 20 Ginuwine’s. With coupon in hand, PAX perform dance move from “Pony” by Ginuwine. This involves dropping into the athletic stance while popping the coupon out in front of your chest. Next, show her that you have what she needs by gyrating the stone from right to left like a steering wheel, then coming back up into a standing position while bringing the coupon back to your chest.
3’s – 30 American Hammers with coupons (needs a cool name, Mjölnir was the name of Thor’s hammer?!).
4’s – 40 S2S Merkins. Perform a merkin with one hand on your coupon. Alternate sides after every merkin.
Thang 2: Mini-Cooper (3 laps or 1 mile)
10 reps of each of the following exercises performed with coupons between laps.
- Blockees – Burpees with coupons.
- Baryshnikov Squats – Legs rotated out to the sides, hips opened, heels raised, then squat.
- Close Grip Merkins – Merkin with both hands on the coupon.
Mary
Mary got a little frisky this morning. Alabama prom dates, scissor kicks, and slutter kicks.
CoT
“For the Son of Man is going to come in his Father’s glory with his angels, and then he will reward each person according to what he has done.”
Matthew 16:27
Post Party: There was a whole bunch of you in the post-party and I was deep in the Fog of War at this point. Whoever we were, we performed 15 each: derkins, erkins, copenhagens, and box jumps.
- Continue to keep Soccer Mom and Gaylord Focker in your prayers.
- 2nd F Lunch Event at some country club tomorrow (3/29). Message Old Hickory or Altidore for more info.
- 3rd F get together at Typo+’s house April 2nd. More details to come from Typo on Slack.
- CSAUP – The Gauntlet is F3 Nolensville’s first completely stupid and utterly pointless event!
- May 4th 0500-0730ish
- Start and End at Nolensville High School
- 5, 20-minute AOs and 8ish miles.
- Tons of laughs, fellowship and a great workout!
-BF Out-