Pre-Party: YHC led a Bearcrawl/Crawlbear Bridge Brigade with Altidore, Staples and Kermit. Stats and Typo+ pulled a “Creeper” and were BCing when YHC was CBing back to start but they finished strong. Good work men!
Today’s Theme: Ripped straight from the Bb of our friend Funyuns back in Summer of 2018, as well as my love of Ron Swanson, here was my Q:
“Poor Form is cheating ourselves and not getting better when we choose to half-ass our exercises. With that in mind, YHC wanted the PAX to focus on proper form. We partnered up for accountability. Oh yeah, form always tends to break when tired, so we did a lot of exercises in between sets.” – Funyuns
13 PAX in attendance: Kermit, Staples, Wolverine, Sterno, RoadRash, Inspector Gadget, Altidore, Stats, ShowMe, Tebow, MicDrop, Typo+ & 3rd Degree (Q, YHC) got after it.
Warm-up/Disclaimer:
- Jog around parking lot x 1 (then circle up)
- SSH IC x 10
- SJ IC x 10
- IW IC x 10
- Tempo Squat IC x 10
- GM OYO
- WM OYO
Explained the concept for today: FOCUS ON FORM. We need to sharpen each other as well as hold ourselves accountable to do things the right way. We cheat ourselves and lie to others when we hurry up and sacrifice form for speed.
Thang:
Partner up!
P1 AMRAP merkins (elbows locked at top, upper arms break parallel at bottom, head up) for 1 minute while P2 checks form and corrects as needed (PRN). Flap jack
5 burpees and Sprint the parking lot x 2
P1 AMRAP WWIIs (hands locked behind head, shoulders touch ground, chest to knees) for 1 min, P2 checks form and holds feet PRN. Flap jack
5 burpees and Sprint the parking lot x 2
P1 AMRAP squats (Upper legs break or = parallel at bottom, legs locked at top, hands can do whatever), P2 checks form. Flap jack
5 burpees and Sprint the parking lot x 2. Mosey to the Pain Ground
P1 AMRAP pull-ups (palms out, at down arms extended, pull up with chin above bar) for 1 minute, P2 checks form and encourages more reps. Flap jack
1 minute of barrier wall side crawl with up (3 irkins) and down (6 MCs) called at random by Q
Mosey back to parking lot
5 burpees and Sprint the parking lot x 2
P1 AMRAP flutter kicks (toes pointed up, legs straight, 6 inches above ground, hands not under butt), for 1 minute. P2 checks form. Flap jack
5 burpees and Sprint the parking lot x 2
P1 AMRAP American Hammers (on 6, legs bent, feet crossed, 6 inches above ground, hands holding hammer and touching ground side to side), for 1 minute. P2 checks form. Flap jack
Sprint the Lot x 4th sprint AYG
Minutes of Mary (MoM):
Using our refined form, we did Flutter Kix IC x 25 then 5 WWIIs and finished with AHs IC x 25. Feel the burn!
CoT/Numbers/Names
Tebow was the 9th man and shared about family (wife and 2 yo son), profession (Civil Eng.), born in Mississippi (yes, I still say it like in elementary school to spell it) and he has been married for 8 years. We’re thankful to have you bro!
What we Learned:
- Today’s workout is meant to push us to hold ourselves and each other accountable to watch our form and not to fear others’ opinions more than we want to do what’s right. Listen to your conscience and follow accordingly, even when it’s hard or unpopular. And if/when you bring a correction to your brother (or anyone), check your heart and see if what you are about to say is to build them up, or tear them down and crawl over them (Ephesians 4:29)
- Thanks to Micdrop, Kermit & Tebow for Coffee!!! So cool to hang out with other guys for an extended time of fellowship.
- Great to have newer PAX like RoadRash and Wolverine keep showing up and working hard. Let’s keep thinking of others we can invite to come get sharpened. #GiveItAway
Post Party: YHC led us in 7 Yurpees, strong finish!
BullHorn:
- The Gauntlet is coming! 5/4/19 F3Nolensville’s first CSAUP event. Today was in prep for that…2.5-3 hours, ~8 miles, 5 AOs, endless memories…we will be getting ready over the next month with 45 minute (extended) PREParties before the Forge on Saturdays. YHC is on this week. Lace up your sneakers for a field trip…
- Warpath is returning April 13. Sterno is geeking out! WarHalf would be similar to what is planned for The Gauntlet if you want a preview…5am start at Armada in Franklin.
- RagDoll is planning F3Dads local event and F3Franklin is hosting one April 28th as well. Free event with kid-friendly 45 minute workout with snacks and drinks afterward.
- Make sure to sign up for Q slots for F3 Nolensville on F3Nashville.com under Q Sign up (created a link in this sentence) or I will gladly take them all! DEFIANT has been added now.
3D-out!
