Month: April 2019

Posted on

$100,000 Pyramids at Sir E – 4/23/2019

19 PAX posted for a glorious morning of strength building exercises. YHC had prepared a running-lite workout to save the legs of those who would be running the upcoming marathon this weekend (Nashville and others).

QIC: BoyBand

PAX: Big Stick, Dmish, FTTAL, Floppy Disk, Bagger Vance, PSL, Too Tall, Dilly Dilly, Prevac, Danger Zone (FNG), Yard Sale, Tiny Dancer, Blue Mule, Red Skull, Edible Arrangement, Umbrella, … I lost track

We started with a lap around the church and then it was time for

WOR: SSH x50, Squats x15, Good mornings x4, Willy mays x8, baby arm circles forwards/backwards, overhead claps, seal claps

Thang:

We broke in to groups for 3 separate pyramid workouts.  Goal was to go to failure, once failure reached in any of the exercises, go back down the pyramid. Each pyramid was a set 3 exercises that would be done sequentially.  Exercise 1 would set the pace. Exercise 2 would be double and exercise 3 would be triple that of exercise number 1 for each step of the pyramid.  Once you were done with your pyramid, it was time for an interlude and moving on to the next pyramid.

Pyramid 1:  Pull ups 1x, Merkins 2x, Squats 3x  (sequentially increasing to 2, 4, 6 then 3, 6, 9, then 4, 8, 12, and so forth); then back down once you reached failure on any exercise

Interlude 1: Lap around the church

Pyramid 2: Rows 1x, Derkins 2x, Freddy Mercury 3x

Interlude 2: Bearcrawl to basketball hoop and crawlbear back

Pyramid 3: Hand release merkins 1x, Supermans 2x, 4ct flutter kicks 3x

Interlude 3: Burpee Apocalypse; counting down from 10

At about 10 minutes in to the first pyramid it was quite obvious that the HIM of SirE are beasts and would not reach failure in each set within the confines of a roughly 40 min workout. Thus we modified each round to last no more than 10 minutes.  Interludes remained the same.

We finished the pyramid sets with 2 minutes left and Mary consisted of burpees until time was out.

COT

Mumblechatter: 

This workout was designed to focus on upper body strength with equal attention to chest and back.  It was intended to allow for those of us who are running the upcoming marathons to rest our legs, but still get in a good workout. Based on the amount of sweat that I saw after the workout, it’s either summer or mission accomplished or a little of both.  As always, thanks for letting me lead.

SYITG

Posted on

Intervals, Hill Crawls and Dwarf Kickin?

Good showing despite the late preds game last night!  16 PAX set out to complete my first non-themed workout.  Sorry, no story…

QIC: NimbusXXXX
PAX: Mickey, Stats, MicDrop, NumbTucks, Creeper, 3rdDegree, Tebow, WMD, ShowMe, Kermit, Mufasa, Barney, Little Miss Piggy, Hushpuppy & Staples
TEMP: Awesome

Warm Up: 30 SSH + Some stretching

THANG 1:

Interval Training w/some new moves

    • Side Gorlillas 30 Sec.
    • Sit Thrus 30 Sec.
    • Switches 30 Sec.
    • Stationary Gorillas 30 Sec.
    • 5 Step Bear Crawl to 5 Step Crawl Bear 30 Sec.
    • Vertical Jumps
      • X2 then 60 Second Rest
    • The Square Sequence 1:30 (Not sure how to describe the hoppy, stationary bear thing we did, I guess you had to be there.  Couple sit thrus then advance in a square pattern doing the hoppy thing & sit thrus at every corner)

Mosy to the Broken Wheel starting line

THANG 2:

Broken Wheel, alternating legs after 15 hops with 10 CDD in between.  Advance to the hill (Or the rockies for those veterans of the Oregon Trail I & II)

THANG 3:

Zig Zag Crawl Bear up the hill and Bear Crawl, advancing to the mud or 10 cycles, which ever came first.

Mosy to the Bleachers 

MARY:

    • 25x Toe Gripping Hanging Sit ups off the Bleachers (Insurance Required)
    • 25x Hanging leg lifts

Mosy to the shelter

    • 20x Plank Hip Dips (Each Side)
    • 25x Kick Thrus (Each Side is a Half) – Pending name change…probably something about kicking a dwarf according to the MC.  Maybe we should say elf though, incase we have a dwarf visit? 
    • 25x Push Planks
    • Last two minutes of Isolation Hillbillies to round it out.

MOLESKINE:
I’d highly encourage anyone who hasn’t joined the “Become your most Masculine self” Devotional to do so.  Select this link on your phone and it’ll take you to the YouVersion Bible app and give you the option to join the group.

If you weren’t able to make coffiteria, we learned a lot about kermit’s son Frodo & 3rd Degrees anxiety about using Irish Castle bathrooms after shepherds pie…I’ll leave it there…too much:)

BULLHORN:
• The Gauntlet is May 4th, do it

 

Posted on

Stoned’wall – 4/20/19

3 PAX arrived for a high intensity, low running workout in the rainy gloom of a Saturday morning. No mention of the lack of several regular PAX on 4/20.

PAX: Bagger Vance, The Jeweler, BoyBand (QIC)

Bagger Vance started the morning off with a Murph (which he was finishing during WOR).  This turned out to be a mistake, as YHC had planned a Cindy based workout (which is essentially a Murph without the running).

WOR: 

Quick lap around the parking lot in the rain followed by: SSH x50, good mornings, willy mays, baby arm circles, big arm circles, and some shoulder stretching

Thang: 

Round 1: Cindy – AMRAP – 20 Minutes:  5 Pull ups, 10 Merkins, 15 Squats

Intermission: 3 sets: 10 toes to bar, 10 WW1s, 10 Hello-Dolly’s

Round 2: Cindy (variation 2)

1st half – AMRAP 10 minutes:  5 Back arches*, 10 Dry Docks, 15 WWis

*To perform a back arch: lay supine on the ground, push your elbows back into the ground to raise your back up. Do not use your abdominal muscles for assistance. Hold for 1 second, then release.

2nd half – AMRAP 10 minutes:  5 Commando Pull ups*, 10 Dry docks, 15 WWIs

*Commandos are done by placing the hands on the bar facing each other and pulling up with the head pulled to the side of the bar, alternating sides with each rep

Mary:  Flutter kicks x20, Alabama Prom Dates x20, Plank

Time

Mumblechatter: Thanks to BV and the Jeweler for letting me lead this week. We kept it pretty straight forward and relatively dry.  Good opportunity to share what has been going on in our lives while still getting a great strength workout in.  BV with extra T-claps for basically doing the equivalent of 3 Murphs.

REMEMBER, NEXT WEEK WE WILL BE AT FT. NEGLEY DUE TO THE MARATHON.

 

 

 

Posted on

Fun with Merkins

PAX: Black Widow, Umbrella, Olan Mills, Backlash, Offshore, Toga (QIC), Boone’s Farm, Penny Loafers

Gloom Factor: 70, sunny and all smiles

8 posted for another infamous ‘we’re not leaving the parking lot, are we?’ Q.  Here’s how it went down.

Mosey up and down the BMS parking lot for high knees, butt kickers, and side shuffles then circle up for warmarama= cotton pickers, don Quixote, Russian soldiers, squat thrusts, scorpion stretches, supermans

Partner up for merkin meltdown where P1 executes a merkin exercise while P2 works obliques: 3 sets of 30 secs for each exercise per partner.  Rotate through all stations

  1. Alt Plyo merkins and halo dumbbell
  2. Clap merkin w figure 8 dumbbell
  3. Traveling merkin with single leg dumbbell chop
  4. Hand release merkins w American Hammers

Station 5 was a group round with P1 at mtn climbers and P2 executing single leg v-ups with dumbbell extensions

Execute 4 60 yd shuttle runs with 30 sec rest between each.

Circle up for Mary

COT- Offshore took us out

Stay Classy,

Toga

 

Posted on

DEFIANT Murph

Conditions: About 45 degrees. Crisp and clear. Insomnia for Kermit and YHC led to early posting and ready for battle mindsets. Perfect for this morning’s routine. We are continuing to prepare for The GAUNTLET and Memorial Day CSAUPs.

Pre-Party: YHC led Kermit & Creeper in a Bearway to Heaven. Great job HIMs who are breaking PRs in the process!

7 PAX in attendance: Kermit (Prevac), Wolverine, Nacho, Creeper, Typo+, PlayBoy, & 3rd Degree (Q) got after it.

Warm-up/BattlePlan:

  • ShowMe Lap
  • SSH IC x 5
  • SJ IC x 5
  • IW IC x 5

Explained the concept for today: straight or modified Murph. Great standard to measure fitness over time as it is done for best time. Lets Get it!

Thang:

Image result for murph

A few minutes of Mary:

  • Flutters x 15 IC
  • One-legged APD x 5 IC each side
  • Tempo Supermen IC x 10
  • BirdDogs IC x 10 (each side 1)

CoT/Numbers/Names

What we Learned:

  • Today’s workout is a CrossFit routine in honor of Lt. Mike Murphy (Commanding officer of Marcus Luttrell of Lone Survivor). He was a true HIM who led and served others to the sacrifice of himself.
  • Nacho & Wolverine love superheros and debating which is best and who likes whom…perfect fit for F3Nolensville.
  • PlayBoy is clairvoyant and knew he was about to get called out and posted this morning in response…
  • The MEDIC was needed all the way around the school, but needed it’s own medic, and my phone’s speaker is a poor substitute.
  • YHC shared from an excellent sermon from church heard yesterday that if you are a Christian you should live without fear. Jesus’ first words after the resurrection recorded are to two women running back to the disciples to report what the angel told them at the empty tomb and He tells them “Greetings! Do not be afraid” What a gracious response from the risen savior, knowing their hearts and speaking to them personally…don’t fear. Live as men of courage. If you want more info, to discuss or debate, hit me up and let’s get some coffee or happy-hour to discuss further…

Post Party: Creeper picked his number #17, so we both did 17 HRCs.

BullHorn:

  • The Gauntlet is coming! 5/4/19 F3Nolensville’s first CSAUP event. Today was in prep for that…it will be 2.5-3 hours, ~8 miles, 5 AOs, endless memories…
  • Memorial Day CSAUP including preparty Murph set for 5/27/19. Brentwood YMCA, Preparty, Hero of the Day Workout 6-7, then Ruck Post-party.
  • RagDoll is planning F3Dads local event for May 19th and F3Franklin is hosting one this upcoming SUNDAY April 28th as well. Sunday afternoons. Free event with kid-friendly 45 minute workout with snacks and drinks afterward. Message 3D and RagDoll for more info..
  • Very excited to have had 2 V(co)Qs last week with Sterno/Scrooge Thursday and YHC/Staples  Saturday. Way to lead men! That’s what F3 is all about…
  • Make sure to sign up for Q slots for F3 Nolensville’s 4 AOs on F3nashville.com under Q Sign up (created a link in this sentence) or I will gladly take them all!
  • Has it been a while since you posted? (MuRSA, Pocahontas, Sprinkles, Cooter, AuntBea, Aby, A-Bomb, MallCop, Bernie, SnowBall, Jinxy Cat, HotNReady, Gilligan, Quickie, Lovie, BeerGoggles, VonTrapp, Udder, NedRyerson) NOW IS THE PERFECT TIME to get back in this. Catch up on what you missed in backblasts HERE 

Stay on the Path…3D-out!

Posted on

Staples VQ @ TheForge 4/20/19

7 PAX PREPartied for GAUNTLET: 3rd Degree, Staples, Sterno (QiC), Altidore, Stats, Typo+ & Nimbus.

Mosey around school for all sorts of madness. Trump Burpees, Farmer Carries, Barishnakov squats, Underdoggies, Merkins, Burpees, UpsideDown Kingdom Runs…work was done, fun was had and attitudes were adjusted. 45 min. flies!

6 o’clock is upon us, let’s go!

10 PAX in attendance: Wolverine, Nimbus 1500, Stats, Sterno, Ragoll, LittleMissPiggy, Altidore, Typo+, Staples (VcoQ), & 3D(YHC, coQiC)

Warm-up/Disclaimer (Staples on Q):

  • Jog around parking lot x 1 (then circle up)
  • SSH IC
  • Tempo Merkins IC x 10
  • GM OYO

To the Field!!!
Partner up. Grab a tennis ball from Staples Vacation Bible School knapsack and get on the line. P1 throws the ball across the field and P2 goes and gets it with called MoT while P1 AMRAPs the exercise called. When P2 reaches the ball, mosey back to endzone to meet up with P1. Then flapjack. Rounds included: Skanks and Merkin, DuckWalk and WWIs, Sprint and American Hammers, lunge-walk and squats. Maybe there was another round too…Oh well. Should have been there.

RING OF FIRE!

Pax circle around the Knights logo at the 50 and shoulder to shoulder held highPlank. One by one, pax bear crawl around the circle back to their place. Almost resembled Duck, Duck, Goose. Lots of MC about playing with Staples’ balls. Priceless. Also…Wolverine and Nimbus resemble gorillas when crawling sideways…and FAST.

Great job Staples! Then the reigns were handed off to 3D and things went a little sideways…all spontaneous ideas. Some were keepers…some were…interesting.

Bleacher Work:

Pax split into 2 groups of 5, on each end of the bleachers (where no middle hand rail would rack you) and in line crawl-bear up the stairs to the top, then mosey back to the bottom and HP/Al Gore for the 6.

Then a race of sorts where Teammates RiverDance the bottom bleacher seat while one at a time pax race to the underside and perform 10 pull-ups, then rejoin their team. Proceed through team until all have performed pull-ups. Basically a tie.

Enough of that…let’s head to the track.

BURPEE BEAST MILE (modified)

10 Burpees, run 400m, 10 Burpees x 4 with some Ab work thrown in, including 30 LBCs, 15 WWIs. Nice way to get 80 Burpees and 1 mile in, then some!

Next!

We just had to take advantage of the Hurdles on the field, so:

Hurdle Curls x 30. Then some Boxing Sequences including:

  • 4 jabs, then side-step duck under hurdle, R&R x 10.
  • 4 UpperCuts then step over hurdle R&R x 10,
  • Jab-Hook then side step behind and around to opposite side. R&R x 10.
  • High kick-Low kick then alternate stance and R&R x 10.

Finally, Line up the 10 hurdles and bear crawl through the tunnel. 3 burpee penalty for any knocking into the hurdles. If Sterno hadn’t been trying, we would have done better. 6 penalties. Oh Well, everyone did 18 penalty burpees.

Then we lined back up and crawl-beared through the tunnel. Pax didn’t know the penalty this time, and we racked up a whopping 10 penalties. Pax lined up and had to sprint 10 yds per penalty, so we sprinted 100yds.

TIME CALLED.

CoT/Numbers/Names

Sterno 9th man. Married, 2 kids, all beautiful apparently. Owns a catering business. All around good dude.

Spoke to the Pax about the freedom that comes through a right relationship with the Sky-Q. It’s what this weekend’s holiday is all about. When Jesus yelled out “It is finished”, it wasn’t a cry of defeat, or relief that suffering was ending, but a victory cry declaring that his Mission was complete, complete forgiveness is possible and available now through His finished work! Now we can live in light of that. Enjoy the holiday!

What we Learned:

  • Sterno will adjust some attitudes…
  • Thanks to LMP for Coffee!!! (Thanks Sterno and Altidore for the buds)
  • Cerveza Salute is a cool tradition, but funny that it occurs on high-school property.
  • Staples is cool under pressure…Uh, guys?! Cops are rolling up…
  • Altidore may need bail money. Hit him up on Venmo…
  • Sterno will forever rename our CSA(not)UP Guillotine, which is unfortunate, because Altidore relied on this when informing the tattoo artists what he wanted.
  • Welcome FNG “DickTat”

BullHorn:

  • The Gauntlet is coming! 5/4/19 F3Nolensville’s first CSAUP event. Today was in prep for that…it will be 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. Sterno is on this week. Lace up your sneakers for a field trip…
  • RagDoll is planning F3Dads local event for May 19th and F3Franklin is hosting one April 28th (Next Sunday, 3pm, Pinkerton Park) as well. Sunday afternoons. Free event with kid-friendly 45 minute workout with snacks and drinks afterward.
  • Very excited to have had 2 V(co)Qs with Sterno/Scrooge Thursday and 3D/Staples today. Thanks for coming out in support fellas! The mission of F3 is to reinvigorate male community leadership through the planting and serving of mens workout groups. The mission is being fulfilled!

Thanks for stepping up today Staples and all for following my spontaneous lead today,

3D-out!

Posted on

Atlantis – 04.18.19 – “Just Barely BEARable”

6 PAX took the DRP this morning and went with the flow at Atlantis (pun intended).

QIC: Cunning Linguist
PAX: Crablegs, Cunning Linguist, En Fuego, Lunch Lady, Pumpkin Spice, Trapper Keeper
TEMP: A fairly balmy and moist 62 degrees at launch.

THANG 1:
Mosey from shovelflag along the track toward lower parking lot and then pull off onto grassy area near said parking lot for COP:

• SSH x 20
• LBAC x 15
• rLBAC x 15
• WMH x 12
• SnL Squats x 15

YHC failed to have the PAX count off in pairs and instead moseyed toward end of parking lot. Having remembered the count off at this time, YHC then called for Bear Crawl 1-2-3s (allegedly a Pumpkin Spice Special).

YHC however was slightly aggressive in his plans for this routine, as the routine (IIRC) calls for Bear Crawls and then Crawl Bears back while partner performs 100 Merkins, 200 LBCs, and 300 Squats.

However, YHC could sense after the first round that the Crawl Bears were a bit ambitious, and therefore, modified the maneuver so that all PAX were to sprint back to starting line instead of Crawl Bears. Plank upon completion.

THANG 2:
Once all in, YHC called on Pumpkin Spice to give countdown from 30 to 1 then mosey to Pizza Hut (during which, there was significant mumblechatter overheard discussing the best pizza places in town) for 7s, starting with:

• Dips x 6
• Step-Ups x 1 (1/2 per leg)
• Mosey to port-a-john between rounds

Again, plank upon completion.

THANG 3:
With time to spare, we moseyed over to the Swings to perform 50 Down Unders (aka Steve Irwins) OYO.

Then, slightly circuitous mosey back to shovelflag and down on 6s for Mary:

15 Boxcutters
20 Alabama Prom Dates (thanks Crablegs)
20 WWIs OYO (thanks En Fuego)

COT/BOM

MOLESKINE:
It never ceased to amaze me that PAX continue to show up to YHC’s Qs. I continue to be humbled by such HIMs, day in and day out. Each one of you who I interact with as a member of F3 is an inspiration.

BULLHORN:
• Prayers for Lunch Lady on two fronts: new job opportunity closer to home, and postpartum depression suffered by a friend
• Keep an eye out for the 4/25 Leadership Lunch with Tom Ward, CEO of the Oasis Center, at Crievewood Baptist

Posted on

Good Friday at Bomber

Location: Bomber

Conditions: low 50’s and misty

PAX: Princess Aurora, Porcelain, Bareback, Toothless, Hambone, Pumpkin Spice, Harvey Updike, Hi Viz, Right Said, Gus, and Bookworm. (I know i forgot one of you – sorry!!!)

QIC: Tiny Dancer

Part 1: Modification of Zachary Tellier Hero WOD

Mosey up to the parking deck where we completed the following:

10 burpees

10 burpees, 25 merkins

10 burpees, 25 merkins, 25 WW1’s

Mosey down to playground for the Rosary

Part 2 – Rosary – The Sorrowful Mysteries

(QIC would announce the Sorrowful Mystery then PAX would complete a series of workouts while contemplating said Mystery as follows:

  1. Agony in the Garden – 40 merkins, 10 pull-ups, 15 squats, 20 burpees, mosey around the gym
  2. Scourging at the Pillar – (we scaled back the reps due to apparent time constraints) 5 pull-ups, 10 merkins, 15 squats, 10 burpees
  3. Crowning with Thorns – rinse and repeat,
  4. Jesus Carries the Cross – rinse and repeat
  5. The Crucifixion – rinse and repeat

Every Rosary is finished with a prayer entitled “Hail Holy Queen” wherein we ask our Blessed Mother to pray for us to her Son. Accordingly, for our Rosary, I found a rendition of the prayer by the University of Notre Dame’s folk choir performed on Monday after news of the Notre Dame fire broke. Though I had some technical difficulties with the blue tooth connection between my new iPhone and my old speaker, we completed the following while the beautiful and haunting song played:

  • each Pax began with a dead hang with chin above the bar until muscle failure and then planked. Once all PAX were planked, QIC led a series of calls for low plank, high plank, and 10 merkins until the song finished.

Mary – dealer’s choice

Hambone – LBC’s

Porcelain – V ups

Due to time constraints, QIC had to cut Mary short to remind PAX of Peter learning from Mary Magdalene that Christ’s tomb was empty on Easter Sunday. Though none of the other disciples believed her, Peter got up and ran to the empty tomb, where he found Christ’s burial cloths rolled up in a separate place. See John 20:1-9. In honor of Peter’s faithful response, PAX sprinted back from the playground to the parking lot.

PAX were reminded during COT that, whatever you believe regarding Good Friday, Christ’s actions on that day are the ultimate acts of sacrifice and selflessness; true men are givers, not takers. Be a faucet, not a drain!

Welcome Gus and Bookworm from Memphis!!!

It was an honor to sweat with and to share my faith with you this morning. You are all inspirations to me. Have a blessed Good Friday and Easter Sunday!

 

Posted on

Trust the Process

Clear skies and sixty something degrees.  11 pax took the daily red pill and trusted the process at Titan.  QIC: Porcelain.  Pax: Cub cadet, crab legs, bicentennial man, beano-WL, vector, hot route, Right Said, hambone, Crawl Space, pumpkin spice.

Warmup mosey to picnic table area 30 ssh, 20 Wmh, 10 good mornings, 10 merkins, 10 squats.

My hometown 76ers scored a record 51 points in the 3rd quarter of game 2 to win.  Many years of trusting the process is seeing pay off in the playoffs.  So the workout will trust the process for 51 reps each after breaking into a tall and short table groups. 

P-picnic table pickups ground to overhead in cadence (hip, shoulder, up, shoulder, hip, ground=count)  took a break at 26 to swap positions.

R-Rows bent with picnic table in cadence (up, down=count).

O-One leg (Bulgarian) split squats foot on table.  51 each leg oyo.

C-Carolina dry table.  Dry docks with feet on bench for a bit more stress on shoulders to build to more hand stand merkins.

E-Exaggerated leg raises.  Laying on table with legs off to hyperextend 51 reps oyo.

S-squat (box type) on to the bench.  51 oyo.

S-step ups on to the bench 51 total to keep time.

All waiting was planking.

Group had carried two medicine balls and cones to the area.  Revealed their purpose to be a game I called free Ballin.  1 small 8# ball and 1 large 20# ball to always keep moving.  Pax in circle facing each other.  Pitch and catch ball to another pax once you catch it.  If a pax drops a ball then it is a 5 burpee penalty for everyone and those holding the balls do the burpees with ball in hands.  Also, 5 burpee penalty if no throw before Q can say Boban Marjanovic (sixers backup center).  Only one drop for burpees over around 3 minutes of figuring out names while throwing.  Yea….no need for the cones.

Mosey back to statue for Mary.  Getting some open water swimming in lately for the Chattanooga half-Ironman so I had some old swimming dry land ab exercises in mind.  Circled up because the medicine balls will be used again.  The Mary thang: 51 four count flutter kicks; 20 breast stroke kicks (on back, start legs elevated 6 inches like flutter kick but cadence with drawing both knees back towards the head along the sides then return to starting position); lever degrees of leg raises varying down at 6 inches then ups varied for 25 degrees, 45 degrees, and 90 degrees for around 2 minutes; 20 j-los in cadence, ball circle-5 american hammers with the two medicine balls rotating clockwise(I started counter-oops) around group, those without balls did hollow holds legs and arms up, one full rotation.

Bullhorn: east side AO opens next Friday.  Clown car from Bomber.

COT: prayers of thanks for god giving us the strength the push each other to be better men.

moleskin: Boban had a good night tonight with 14 pts to cover a resting Embiid and still a sixers victory.

Posted on

Westeros – 04.15.19 – “Taxman”

15 rendered unto the Q the things that are the Q’s at Westeros this morning.

QIC: Princess Aurora

PAX: Bad Boy, Bicentennial Man, BnB, Crablegs, Crawlspace, Cunning Linguist, Harvey Updyke, Hi-Viz, Pop-A-Lock, Porcelain, Pumpkin Spice, Right Said, Toothless, Vector

THE THANG:

No frills mosey to the RCC lot for a COP:

  • SSH x 15
  • WMH x 16
  • Merkins x 15
  • LBAC F/R x 15
  • SnL Squats x 15

Count off into teams of four and then mosey to the hill at Fairfax and Marlborough. Time to pay your taxes!

One member from each team would run the hill up to Acklen while the rest of the group performed AMRAP of the following:

  • Thighmasters
  • American Hammers
  • Cross(X)Fit Merkins aka Hand-Release Merkins

When runner returns, pax rotate to the next exercise until each member has run. RnR two more times, but not without an audit after each round!

  1. Burpees x 15
  2. Jump Squats x 15
  3. Clerkins x 15

Line up for an Indian Run down Marlborough to Elmington and then medium mosey back to the lot for Mary.

  • Flutter Kicks x 15
  • Hello Dollies with arms pointing up x 15
  • Leg Raises with arms overhead x 15

COT/BOM

MOLESKINE:

A few highlights: Right Said and Crawlspace just can’t get enough of the Indian Run. AMRAP American Hammers are terrible. Nice to have BnB back in the fold. Crawlspace is trying to cop that Bad Boy look with the new ‘do.

BULLHORN:

  • 4/25 – Leadership Lunch with Tom Ward, CEO of the Oasis Center, at Crievewood Baptist
  • 5/4 – The Gauntlet CSAUP in Nolensville
  • 5/27 – Memorial Day Murph CSAUP Convergence Extravaganza – Murph, WOD, Speed Ruck. Come for one or all!

PA out.