5 PAX including one Willy Loman from Chattanooga posted for a treat of a workout on this treat of a morning.
QIC: Princess Aurora
PAX: Crablegs, Pumpkin Spice, Trapper Keeper, WuzntMe (Chatt)
THE THANG:
Disclaimer and medium mosey around the lower lot into COP:
- SSH x 25
- LBAC F x 10 – Hold for 20ct
- LBAC R x 10 – Hold for 10ct
- Seal Claps x 10 – Hold for 13ct
- Overhead Press x 20 – Hold for 10ct
- Alabama Prom Date x 15
Line up along median for a Suicide Ladder. PAX sprint to 1st light pole and back, performing 5 Froggies before running to 2nd pole. Repeat with remaining two poles, then plank and wait for six.
RnR upping the Froggies to 10 at each return to the starting line.
Short little hop over to the swings for some standing (more like rolling) Elevens. Start with 1 Underdog, then roll over to perform 9 Gracies (both sides=1)
Step up to the low wall across from the water tank to introduce the PAX to the Prison Cell Merkin Burpee Box Jump. (Visit https://f3nation.com/exercises/ to learn more. You’ll figure it out.) PCMBBJ x 10 followed by a lap around the gravel path surrounding the tank. Plank and wait for six. RnR with 9, then 8.
Mosey back over to the lot for some Mary:
- Flutter Kicks x 20
- Jane Fondas x 15 ea side
- Crunchy Frogs x 15
- Hello Dollies x 15
COT/BOM
MOLESKINE:
It was good to welcome WuzntMe from Chattanooga even if he is a Gamecock. F3 is open to all men after all. From the start of the suicide ladder, YHC wondered if he’d started things off a bit too rough, but the casual mumblechatter with Pumpkin Spice throughout said otherwise.
Also worth noting are that the Gracies will get you, and the PCMB and all its mutant offspring will definitely make another appearance. Perhaps even tomorrow.
BULLHORN:
- TAPs:
- Ludwig
- Penny Loafers
- Upcoming:
- 6/21 – Leadership Lunch brought to you by Vector. Get your RSVP in by 6/17.
- 7/4 – 4th of July Convergence at Bicentennial Mall
- 7/26 – Nightpath
- 8/17 – Yuck Ruck
- 9/14 – F3 Nashville 5th Anniversary Spectacular
- 10/19 – TNCANRUCK
PA out.