The most perfect morning for me to knock some Q rust off, thank God for the Weinke!
20 PAX in Attendance: Tebow, Nimbus 1500 (QiC), Kermit, Stats, NumbTucks, Prof. X (Respect), Glengary, SexEd, OldHickory, Creeper, 3D, Toy Story, TVG, LMP, CheeseWiz, RAGDOLL, Netflix, Barney, Staples & Sparta
First time in my F3 career that I’ve beat Staples to the AO…probably because I forgot when preparty started. 5:15 showing with 3D, Nimbus, Staples, Creeper, Ragdoll, Kermit &….if I missed anyone, sorry, just glad I remembered all 20 who posted for the thang.
- AMRAP Pullups
- BearCrawl/CrawlBear the bridge w/o stopping
- AMRAP Pullups
5:30, let’s do this….for real, we gotta go.
Warm-Up/Disclaimer:
- Showme Lap
- 15 secs of good morning and we’re out
Thang 1
Partner Swap – 5×5 Burp(chin)ups / HipDips while you wait
Terrible Q instructions/communication about rep counts and the massive crowd waiting for the bar led to Audible 1
Mosey to picnic shelter
Thang 2
Partner Swap – Apolo Ohno’s / Copenhagens
3×10 wait Audible 2, 6×10 wait Audible 3, 5×10
A non-awesome song came on, fortunately, I could change it before we got to far for Numbtucks Audible 4
Mosey to BearCrawl Bridge
Thang 3
- Canary Crawl Across
- Bear Crawl Back
- Crabwalk Backwards Across
- Crabwalk Feet First Back
This was planed and executed flawlessly! My only regret is not enforcing the 5 Burpee fine for whining. (Credit Chris LeDoux) NEXT TIME
Mosey to the field house
Thang 4
Partner Swap:
- Round 1 – Wall Walkups
- Round 2 – Balls to the Wall
- Round 3 – Donkey Kicks on the Wall
Partner Runs to Creek and Back then Swap
Almost got out of the workout with the promised Travis Tritt track, but I was able to update the playlist just in time Audible 5
CoT/Numbers/Names
Moleskine
- Qualifier for the FitTest is this Saturday, Barney has a great progression planned, get ready!
- Beta Ruck workout is tomorrow (Wed. 10/16). Bring a bag and some weight (Tebow is wearing a Jansport w/Books). There are limited loaners open for those that ask.
- Shared Proverbs 28:1 – “The wicked flee though no one pursues, but the righteous are as bold as a lion.” Fix your mind on Christ and walk in boldness!
What we Learned
- 3D, Numbtucks and Barney all perform better when I DJ! RagDoll was feelin it too
- Q Consistency/Frequency makes a difference
- Prepare like 20 PAX will show up…oh wait, they did!
- F3 Nolensville needs more Canary Crawls
- Apparently I have a reputation for delayed backblasts.
- I may have stumbled on a whole new line of F3 gear. The BearCrawl friendly phone holder for F3 DJs
PostParty: 3D led progression of Pullups, Merkins, Squats descending reps from 10 to 1