PAX: 22 of Nashville’s finest looking men got up early and pushed their baseline a little higher today. From 4:13 strong we had: Paco, Puddle, Boo, T-Rex, Juice, Lockbox, Notes, Big Country, & Stretch. Rounding out the PAX today we had Baggervance, Brother-At-Law, Foxtrottalksalot, Toga, Caps Lock, Red Skull, Hot-and-Ready, Hot Route, Porcelain, Casual Friday, FNG – Soccer Mom. I’m missing someone so tell me if I left you out.
QIC: TheJeweler
Gloom Factor: I’d have gone on an early morning picnic.
Disclaimer: The disclaimer was given and emphasis was put on not being sued.
Warm Up: 400m trot around the building from the parking lot back to the B-Ball courts. Circle up.
20 SSH, 10 GM, 10 WMH, 10 FBAC, 10 BBAC, 10 Air Presses, 10 Hillbillies, 10 Imperial Walkers. Sprint drills across the courts: High Knees, Butt Kicks, A-Skip, & B-Skip. Short jog over to the power pole near the court to start the thang.
The Thang: You’ve heard of it, maybe you’ve even seen it, and if you’re really lucky, you’ve done it before… that’s right gents, it’s TABATTA time. 4 Rounds!
One 4min song equals 1 round. Each song is broken up into 20s intervals with 10s recovery. One round looks like this:
Sprint 20 sec, 10 sec rest, 20 sec SSH, 10 sec rest, Sprint 20 sec, 10 sec rest, 20 sec Merkins, 10 sec rest, sprint 20 sec, 10 sec rest, 20 sec LBC, 10 sec rest, sprint 20 sec, 10 sec rest, 10 sec lunges. That’s one round. We did 4 straight through. The boys were feeling it, especially those that took off on the first sprint!
During the tabatta ~20 people didn’t recover correctly. That equals 100 additional penalty merkins to reinforce the correct way to recover. Q said that we would take care of this later.
Mosey over to the concrete block pile and pax grabbed 11 blocks and moseyed to the basketball court. Count off 1s & 2s. Ones on one side, 2s on the far side of the court. Partner up with the man directly across from you.
Concrete block relay races. 1s with the blocks sprinted across the court carrying the block and passed off to their partner who sprinted back to the other side.
Penalty merkins… were renamed to Recovery Merkins (I think it has a nicer ring, maybe we call them reinforcement merkins b/c it’s not about penalizing someone for doing something wrong, we want to grow and do things better in the future). PAX did 10 in cadence.
We did ~10 (maybe more) relay races and 10 sets of recovery merkins in between each race for a total of 100 merkins. 2 sets were windshield wiper merkins, and one set were dolphin merkins. We did have one PAX go green face and make use of the grass to the side of the court. Not gonna lie, the PAX was music to my ears as they counted out those last ten Merkins in cadence. This strong group of men was loud and clear as we tried to wake up the neighborhood!
MARY: We circled up on the court, 10 WW1s hold the last one at 45 degrees. 20 American Hammers. 50 SSH. TIME!
Announcements & Prayer Request: I’m gonna forget some but continue praying for Ludwig’s wife’s recovery, Steven’s (aka Boo if my memory is correct) grandmother is in the hospital, some of the 4:13 boys are back on the street as well and we just pray that God reaches down and affects their life in the right way in the coming weeks. The boys set the baseline a little higher today… we will always have tough situations, and curve balls thrown our way, but if we keep working hard, and pushing ourselves in all aspects of life, that baseline of what we can face keeps going higher and I believe that’s how we become leaders by example and men of virtue.
It was an honor to be out there with you F3 Men of Nashville, and an humbling to lead the 4:13 group today.
YHC TheJeweler