16 PAX bearly had any fun today as they celebrated Ragdoll’s 1 Year F3 anniversary. But my goodness, could conditions have been any more perfect?
Here’s what went down…
Preparty: Stats on point for a bear crawl / crawl bear bridge preparty.
PAX: Swinger, IG, Typo+, Stats, Nimbus1500, Mickey Mouse, Altidore, Kermit, Mufasa, Scrooge, Tebow, Staples, MicDrop, Hush Puppy, Netflix, and your faithful Q Ragdoll.
Warm-up:
- 20 Side Straddle Hops
- Good mornings and hamstring stretches
- Toy Soldiers (high leg kicks), 10 each leg
The Thang
From the parking lot, we mosey across “The Bridge” which has all the HIMs breathing a sigh of relief. Kermit is shocked… “twas a perfectly good bridge,” he says.
Oh what Kermit doesn’t know.
For the past year, the Nolensville Park bridge has been a symbol of my pain and weakness. Today that ends.
We partner up, as F3 leaves no man behind. Today we will encourage each other throughout the entire workout. And then we bear crawl the bridge.
Next we line up by our partners to do a Catch Me If You Can Indian Run. As the crew runs around the track, the last partners in line will drop to do 5 merkins, then sprint to the front of the line, tapping the last partners in line who then drop for their 5 Merkins. So on and so forth, we circle the track for .3 miles until we’re back to the bridge.
Now it’s time to crawl bear the bridge. “Why is doing this thing backwards so much harder?” Swinger asks. “Because bears weren’t made to crawl backwards,” I say.
Now back in the Feed Mill parking lot we line up for a quick Parking Lot Shuffle. Still in pairs we drop to do 1 Merkin at the top of the parking space, run to touch the curb, then backpedal to the top of the space to our right. We do this all the way around the lot, about 20 spaces in total.
We plank and wait for the 6, and then get on our backs for 20 counts of flutter kicks.
Oh look! A bridge! Time to teach that bridge who’s boss and bear crawl it. Kermit is shocked… “I think that bridge owes Ragdoll money,” he says.
We Al Gore while we wait for the 6, then line up for another Catch Me If You Can run. I forgot to give instructions, and somebody gets angry at somebody else for asking the Q what exercise they’re supposed to do while we run. It’s 3 Burpees this time.
We circle the track, another .3 miles. I’m pretty sure the crew started picking up the pace as we got close to that bridge, but sure enough — speed bump time.
You know what to do. Crawl bear that sucker.
Gosh darnit, we’re at time already. We mosey back to the parking lot and do a few high planks and one arm planks to close out the morning. Strong work everyone!
Encouragement
I think we all love and hate the Nolensville Park bridge. I know for me it has been (more often times than not) a clear marker of my weakness.
But as I told the kids at F3 Dads on Sunday, it’s not about how fast you do an exercise, how many times, or even what form you do it in. There’s always going to be someone next to you who can go faster, do more, or perform better. Rather, it’s about giving it your best each time you’re out there.
If you try your best today, your best tomorrow will be even better.
A couple weeks ago I bear crawled the bridge for the first time without taking any breaks. It took me nearly an entire year to accomplish that!
I know Scrooge had a breakthrough today as well and got through the whole bridge without stopping. Nice!!
Change happens one step at a time. You can only reach your goals by continuing to put one foot in front of the other.
You guys are all doing great, and every morning you’re out there you’re getting stronger and faster and making yourselves better. Keep putting one foot in front of the other.
COT
- Scrooge’s mom is undergoing two biopsies. We pray for a good report and continued strength through a difficult season.
- Lifting up a local Nolensville family who lost their husband/father in a tragic accident recently.
- And continued prayers for Soccer Mom and his family as they spread the good word in Africa.
Announcements
- Staples and Numbtuck’s smoker will be hosting a Brisket Fest this Saturday, 6:00pm at Staple’s house. Hit up Slack for details.
- Monday morning there will be dual Memorial Day events happening:
- Brentwood YMCA: Preparty Murph, Hero of the Day Workout 6-7, then Ruck Post-party.
- Nolensville Park: Murph Challenge @ 6:00am
Postparty
Was gonna be led by Kermit, but then Nimbus called audible and ran to his car to get his ruck. Then he brought Mufasa, Mickey, Kermit, Ragdoll, Stats and Altidore to the football field for a partner drag, 50 yards each partner. At this point Stats and Altidore looked at each other and determined this was a ridiculous idea and went back to get coffee. Then we did a 50 yard partner carry back to the starting goal line. Then we bear crawled some more. But Nimbus had no partner, so he just carried his (much lighter than my partner) ruck the whole time. I don’t know … I think Stats and Altidore had the right idea.
Proud to lead you all this morning, and thankful for the brothership we have to encourage one another and push each other to be stronger physically, mentally, emotionally, and spiritually.
~ RagDoll