Pre-Party: None
Conditions: PERFECT!
16 PAX in attendance for the last minute VQ from MuRSA: BarneyFievel, Netflix, SexEd, Huggy, GlenGarry, Tebow, Nimbus1500, ShowMe, MicDrop, NumbTucks, HushPuppy, Mickey, OldHickory, TVGuide, MuRSA (VQiC) & 3rdDegree (CoQ, YHC)
Disclaimer/Warm’o’Rama
ShowMe lap
- SSH IC x 10
- SJ IC x 10
- Inchworm Merkins OYO x 5
- Tempo Sumo Squats IC x 10
- GM OYO x 3
THANG
MuRSA Got down to business:
Mosey to the Soccer Fields to relive his past and spell his name:
- M: 70 Merkins, because he was number 7, and no one should do just 7 merkins
- u: Up-Downs…Football practice was relived with running in place until Q yelled “Hit it” when PAX drop to a Merkin then jump back up to continue running in place. We did this a thousand times because MuRSA scored a thousand points as a Kicker. Nimbus may have Q-jackman’d at somepoint…
Mosey back to the FootBall field
- R: Creative Casey Jones tribute where PAX high-planked (or varied based on tiredness or woosiness of what they were planking over and subsequent PAX jumped over planking pax then when they reached the end of the line, they planked up. We progressed Sideline to sideline x 2.
- S: MuRSA got injured and temporary paralyzed playing soccer so we honored his disability by baby-crawling, Seal-crawling and variations of both from endzone to midfield (take that signs!) Really, we did this because MuRSA noted our shoes were dirty and needed a thorough soaking and sand-scrubbing. Mission accomplished.
- A: lastly, MuRSA wore a thousand different jersey numbers and made some game-saving tackles because his special team teammates apparently can’t tackle and left him to kick and cover, so we did 30 AHs each side was 1/2. Barney tempted the fates with the “How many?” question, but Q was merciful and left the number at 30.
The glory-days of MuRSA’s football and futball careers were over and left us fired-up like:
MuRSA passed the baton to YHC and we headed to the bridge after recovering the Medic and rescuing it from some bad tunes…
Inspired by the #nutrition channel on F3Nolensville Slack, we had a Burpee Buffet and Bridge crawl with breakfast like kings (10 Burpees) then bear-crawl the bridge. Recover and Eat lunch like princes (7 Burpees) then crawl-bear back to start across the bridge with 3 Bonus Squats for any pausing needed and dinner like paupers (5 Burpees) and flutter Kix to the 6.
Lastly, on our mosey back to the parking Lot, we all performed variations of 10 pull-up buy-out. Don’t cheat your self with poor form. Humble yourself and get a buddy to help pull your chin over the bar if needed and go down to straight arms every rep.
1 minute high-plank to wrap it up.
CoT / Counterama / Namerama
BullHorn:
- Great Job MuRSA keeping the Steak alive as KermiT would say…
- 9th man was Nimbus who regaled us with tales of headphones, foster kids and cheap burgers.
- IronClad Challenge is coming! Sign up for it (check the tab at the bottom) and/or sign up to Q HERE
- Continue to keep health issues of multiple PAX or their families in your T&P: Sparta, SnowBall, Swinger, NumbTucks, LMP, Carrot, MicDrop and others I’m sure…
- 3rdF opportunity to Bless NetFlix’s family with a meal to congratulate them on their daughter’s (premature) arrival: sign up HERE
- NightPath: free night Ruck CSAUP Friday, July 26 with F3Franklin. Talk to 3D for more info.
- F3Dads Camp in Tennessee in September!!! https://www.eventbrite.com/e/f3-dads-camp-runamuck-tickets-58879270483
That is all.
3D, OUT!!!!