Another class at 4:13 Strong assembled with the men of F3 for another seven weeks of fun. I just recycled the same workout I did last time pretty much. And hell I’ll probably do that again for the next class. It works!
PAX: Bagger Vance; Casual Friday; Paco; Khakis; Fame-O; Hot n’ Ready; Puddle; Boo; Red Skull; T-Rex fka Dreads; Walk On; Juice; Black Widow; Lockbox; Notes; Big Country; Stretch; Brother at Law (QIC).
WOR: YHC cranked the victory song of your Western Conference Champion St. Louis Blues for the mosey: Laura Branigan’s banger “Gloria”. Damn good way to start a Thursday.
Mosey to back corner of property through gravel lot, touch gate, then to basketball court for some stretching. SSH x20, GM x10, WMH x10, Lunging LBAC x10, Reverse LLBAC x10, Windmill x10. I think that’s it.
THANG: Just like last time I did this, name of the game was constant movement and getting back to relieve your partner. Count off 1’s and 2’s (I believe we successfully had 4:13 guys paired off with non-4:13 guys). We never ran far, but it all added up.
One partner grab a coupon and we all mosey’d to the short hill by the trees. P1 does work for time at top of the hill. P2 runs to bottom of hill, then runs back up and tags P1 out. No sets, no reps, just work on called out exercise until Q calls out something different. Rinse, repeat, rinse, repeat, rinse, repeat, ad nauseum.
Exercises for three minutes each exercise: 1) burpees; 2) American hammers; 3) squat and overhead press; 4) mountain climbers; and 5) curls (beach season!).
Everybody was looking a little worse for wear, so we took a minute for a core social with lots of high plank and WWI’s. Then just repeat the same five exercises above but this time for two minutes each exercise. All while partner is running the hill and back.
Mosey back to parking lot for some MARY: American Hammers x20; AL Prom Dates x20; Flutter Kicks x20. Then I think some high plank to finish it off? Time!
Announcements: Complimented the COT efficiency. Best ever from a 413 class I think. A 413 member asked me how F3 started and I obviously deferred to BV who handled with great aplomb.
Props to Q who, after vomiting mid-workout, told me I went too easy on the new class. Oh brother.
Offered up a prayer of gratitude for F3, 413 Strong, and our ability to bounce back from mistakes. I’ve made plenty and will make more. But it’s what we do after our mistakes that defines us. Really proud to see Q and Terrence back in the class after tripping up in previous classes. The right choice is rarely the easy choice. Let’s help them see it out.
Bagger is leading a 5000 calorie sweatfest on Memorial Day. Details on Slack.
The Buffalo in East Nashville is going great. Come see us!
Done.