Pre-Party: 3rd Degree, Kermit, Altidore, and Typo+. These over-achievers bear crawled 1 and 1/3rd of our beloved bridge, then crawl beared (English?) the same distance.
Conditions: 50 and clear. Absolutely fantastic day to be alive and looking so good. Where are you, fart sackers?!
13 PAX rose with the sun, including: 3rd Degree, Nimbus 1525, Netflix, Kermit (QiC), Barney Fievel (QiC), Mufasa (FNG), Show Me, Mic Drop, Tebow, Stats, Altidore, Typo+, and Playboy.
Disclaimer and Warm-Up by Kermit:
SSH and LBAC (16 reps each). GM and WMH OYO.
Thang 1: Mini-Murph Challenge
Once Kermit handed over the reigns, YHC didn’t waste any time getting us sweating. PAX run laps around the track (1/3rd of a mile each). After every lap, bust out 10 pull-ups, 20 merkins, and 30 air squats. Treat it like a PT test and see how many “reps” you can get if each lap and its exercises is one rep. We’ll do this again and see how we’ve improved!
Thang 2: Obedient Bears
I think I’m becoming an actual bear with the number of bear crawl exercises we’ve been doing lately! PAX start by bear crawling 150 ft. Then, SasQuat, WWI, WWII, and American Hammers (20 reps each). QiC (Kermit) went on a power trip and assigned 10 penalty burpees because someone spoke out of turn. Firm, but fair. I like it!
Crawl Bear the 150 ft back to the starting line. Then SasQuat, flutter kicks, starfish and alternating shoulder taps (20 reps each). Sprinkle 10 more burpees on top and enjoy!
Mary
GM and WMH OYO. Finish with a nice Tebow stretch.
CoT
Post Party: 3rd Degree led us in an apocalypse of 3 exercises: Pull-ups, merkins, and air squats. Start with 10 pull-ups, 9 merkins, 8 air squats, 7 pull-ups, etc.
- Continue to keep Soccer Mom and Gaylord Focker in your prayers.
- Keep our newest PAX (Mufasa) in your prayers also as he recently adopted (growing his family to 4 children!) and is being forced to look for new employment. He’s trying to be a teacher, so let him know if you can help. It’s all about who you know.
- 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-