Another Hero Workout of the Day (WOD) to kick off the F3Nolensville IronClad Challenge seemed appropriate.
Pre-Party: YHC led Barney, Typo+, Mufasa, RagDoll, Staples, Nimbus1500, KermiT, and 0.5 for Old Hickory in 3 Toes-to-Bar, 5 Pull-ups, 7 Squats for 10 rounds.
16 PAX in attendance for the main event: Kermit, RagDoll, Prof. X (Respect), Staples, TVG, Stats, Typo+, HushPuppy, DoubleBird, Huggy, OldHickory, Nimbus1500, BarneyFievel, ShowMe, Mufasa, & 3rd Degree (Q) got after it.
Warm-up/Disclaimer/BattlePlan:
- SSH IC x 10
- SJ IC x 10
- IW IC x 10
- Tempo Merkins IC x 5
- Tempo Squats IC x 5
Explained the concept for today: modified “Gunny”. Great standard to measure fitness over time as it is done for best time. Lets Get it!
Thang:
Full-bore Gunny routine = weighted running with 50#, but only a few PAX have rucks, so we did body-weight only running… No disrespect Sgt.
- 1 Mile Run
- 50 Push-ups
- 50 Sit-ups (WWIIs)
- 1 Mile Run
- 50 Push-ups
- 50 Sit-ups (WWIIs)
- 1 Mile Run
Since we didn’t have weighted vests, I challenged the first 3 pair of PAX to do 1/2 mile partner carries alternating as needed. That was tough!
3 Minutes of Mary:
- 33 Flutter Kix IC (thanks Nimbus!)
- 10 AHs IC
- 10 Freddie Mercs
CoT/Numbers/Names/Christening of FNG
NMM:
- Today’s workout is a modified CrossFit routine in honor of Sgt. Major Martin “Gunny” Barreras. He was a true HIM who led and served others at the cost of his own life. Read more about this HIM and the WOD in all its glory HERE
- This routine is a good marker to measure your progress every time you attempt it. Keep after it!
- It’s great to start off the IronClad Challenge with a bang! If you still want to sign up, go for it! Here is the link: ICC
- Since we have >16 PAX stepping up to the challenge, I would encourage any PAX that need to get in there 3 Qs to consider a neighboring region to lead at like Franklin or Nashville. Or get creative and partner-up for a co-Q.
- I’m thankful for Nimbus pacing me and talking to me throughout the beatdown. Seriously, thanks for pursuing me and pacing me and sharpening me. We all sharpen each other…and I’m sure you all got in some 2ndF with your battle-buddy today too.
- I’m also glad to know I can still make even hardened vets of F3Nolensville spill a little merlot…
- YHC encouraged the PAX that even if life is hard right now, I challenge you to start the day considering what you are thankful for (such as the Men and Women who sacrifice so we enjoy the freedoms we have as Americans) and then let that perspective color the way you see challenges currently.
BullHorn:
- Upcoming 2ndF Wild Game (Mystery Meat?) Smoke and Sampling at Staples’ in the works. Details upcoming on the Slack channel.
Stay on the Path…3D-out!