23 PAX: Pumpkin Spice, Princess Aurora, Bad Boy, Vector, Toothless, FNG (DoggyBag), T-Cell, Reveille, Bearback, Firefox, TrapperKeeper, High-Viz, Crawlspace, Cunning Linguist, Dewey, Harvey Updyke, Lemon, Pop-a-Lock, Porcelain, Hambone, Riverdawg, Covenant Eyes, Duplex
Intro: My VQ! Nashville Humidity was on point (around 90%) at 5:30am. Enjoyable mosey around the rec center and up to Golf Course round-a-bout for some WOR.
WOR:
11 x LABCs
11 x rLABCs
11 x Seal Claps
11 x Imperial Walkers
11 x Good Morning
Extended mosey back down to parking area at base of hill. Included steeplechase fence jump to keep the blood flowing.
Thang 1:
Partnered up for combined effort on the reps.
50 x Merkins
Bernie Sanders to top of hill, jog back down
100 x WWII
Bernie Sanders to top of hill, jog back down
150 x Squats
Bernie Sanders to top of hill, jog back down
Rinse and Repeat (as an ode to my namesake of Duplex)
Early finishers added 25 x SSH + variety of plank options (thanks to PA for the assist)
Thang 2:
Shifted to low wall for DIDs
20 x Dips
15 x Incline Merkins
10 x Decline Merkins
Rinse and Repeat (as yet another ode to my namesake of Duplex)
Mary:
Dealers Choice (not in correct order)
20 x LBCs
15 x Freddie Mercurys
15 x Hello Dolly
15 x American Hammer
15 x Crunch Frogs
Alphabet
Alphabet (spelling ‘Duplex’ twice)
15 x Flutter Kicks
15 x Boxcutters
15 x Flutter Kicks
15 x Butterfly Situps
60 second Plank
Learned that even when you think you planned more than you need to, plan for a little more. Dealers choice was longer than planned, but helped push us to time. Learned its good to announce how many reps during Dealers Choice to keep everyone pushing to the end of each one.
Bullhorn:
5th Anniversary event of F3 Nashville coming up 9/14/2019 (official anni is 9/13)
Porcelain 2.0 is coming soon. Thoughts and prayers to he and his wife as they prepare.
Swift and smooth recovery for Lunch Lady, as well, as those that have minor ailments within the PAX today.
Bearback’s Father-in-law heading in for surgery.
FNG: John from Jacksonville [Gator alumni], nicknamed: Doggybag after he made it apparent he has an strong rivalry with the Georgia Bulldawgs. Hoping he continues going to F3 down in Jacksonville.
Truly a pleasure to Q this week for my first time. You guys inspire me to be better each time I come. Keep up the encouragement to all those around you!