A Nod to Bobby Knight – F3 Nashville

6 November Q

Temp : 55
Gloom : High
PAX : Michelin Man, Focker, Pedialyte, EZGO, Esposa, Deep State, CCR, Red Skull, Accounts Receivable, Movin On Up, Winona, Bagger Vance (QIC)

Mosey Bus loop.

WOR
SSH
Spider lunge
Reach throughs
90/90 Hip mobility w reach
Dynamic Hamstrings x 10 R/L
Reach backs
SSH

EVO I Playground
20” dead arm hang
5 Merkins, 10 Squats, 20 Lunges
RnR x 5

EVO II Basketball Court
Blocks
Butt Burners x 10 R/L
Block Swings x 10
SGL arm shoulder press x 5 R/L
RnR x 5

EVO III Parking Lot
Frog Hops F/R
High Skips
Bear Crawl
Gorilla Walk
Crawl Bear
Gorilla Walk
High Skips (R)

MARY
Pistol LBC R X 10 IC
Ola Dolly x 10 IC
Straight leg raise R x 10
Ola Dolly x 10 IC
Straight leg raise L x 10
Ola Dolly x 10 IC
F Kix x 20 IC
Pistol LBC L X 10 IC
90/90 Hip Internal/External Rotation x 10

TIME

BH – Hobbling Gobbler Thanksgiving morning. 0600 from Green Machine lot. Food, drinks to follow.

TAP – EZGO’s friend whose cancerous tumor miraculously disappeared.
The Gunn family and Derek’s battle with cancer.
The Mayernick family and Mike’s battle with ALS.

YHC,

🎒🐜