It’s 4th of July week and 11 PAX gathered by dawn’s early light for a USA themed workout powered by American icon Bruce Springsteen.
But first, preparty: Stats led Staples, Ragdoll, CheezWhiz, and LMP in a mini-Murf. 1/3 mile run around the track with five sets of 5 pull-ups, 10 Merkins, 15 squats. Ragdoll skipped the run, CheezWhiz dribbled in halfway through, and Little Miss Piggy squeaked in a set at the end.
PAX: Inspector Gadget, CheezWhiz, Little Miss Piggy, Stats, Staples, FNG Bob Barker (Jason), Nimbus 1500, Show Me, Mickey Mouse, Tebow, Ragdoll (Q).
I fire up “Born In The USA” and we do a quick stretchy warmup of cherry pickers, high leg kicks, good mornings and toe touches. Then we trot off to the edge of the parking lot.
Thang 1: Cold War Apocalypse
The Yurpee is a #F3Nolensville plyometrics variation of a burpee inspired by Russian Olympic trainer Yuri something-or-other. Handclap merkin + 2 tuck jumps.
In this epic battle of USA vs the Commies the PAX sprint on command from one edge of the parking lot to the other, approx 40 yards, and perform 9 Yurpees.
Then a quick mosey back to the other side of the lot where they perform 1 WWI, 1 American Hammer, and 1 Merkin (American Push-up).
Since this is an Apocalypse, on the next round we do 8 and 2, then 7 and 3, and so forth … I’m sure you understand math.
On the second round Little Miss Piggy says “this is gonna suck”. Don’t blame me, blame the Russians.
Fittingly, the last sprint is to the Boss’s soaring anthem “Born To Run”. We end with 1 Yurpee and 9 WWI, 9 American Hammers, and 9 Merkins. USA wins. Communism defeated. Mosey to the picnic shelter.
Thang 2: Smokey Mountain National Park
In homage to the great state of Tennessse and our national park system, PAX split into 3 groups and each move a picnic table to the grass, aligned bench to bench, spaced about 12 feet apart. We are going to traverse the Smokies.
Each group at their table performs:
– 5 Irkins on the ascending bench
– 5 Box Jumps
– 5 Angle Grinders on top of the table (very little room up there for this)
– 5 Derkins on the downward bench, and
– 5 4-count mountain climbers in between current table and the next table
Rinse and repeat, traversing each table. When a team finished the last table in line, instead of mountain climbers they bear crawl back to the first table.
We’re through hiking the Appalachian Trail, so do another round of all three tables. Air is getting thin at this elevation. Hard to do the angle grinders. Q needs a louder speaker. Can’t hear Bruce.
We’ve run out of time for my Thang #3, which was F3 Baseball. Bummer. So to kill the last 5 minutes we go bear crawl the bridge, just because we can. On the mosey back, Tebow and Nimbus get into a scientific discussion about how it’s harder to breath in the summer because trees are green.
Nameorama / COT
Welcome FNG Bob Barker (Jason). Gosh, the fog of war must have been thick because we thought about that name way too long.
Lifted up our injured brothers as well as those with sick family members. Prayers for a safe and relaxing 4th of July weekend.
Announcements
- Independence Day CSAUP set for 7/4/19 @ 5:30am. Hero of the Day Workout. There’s been a lot of grumble chatter about the time, but NumbTucks says heroes get up early and so should you.
- NightPath: free Ruck CSAUP July 27 with F3Franklin. Talk to Third Degree for more info.
- F3Dads Camp in Tennessee in September!!!