15 PAX in Attendance: Mr. Belding, SoccerMom, Itsy Bitsy Spider, Creeper, MRSA, Shocker (F3Franklin), HushPuppy, Sterno, NumbTucks, RagDoll, CheezWiz,Nimbus 2000, Wrecker (FNG), Tebow & 3rd Degree (QiC)
YHC wanted to celebrate the beginning of the school season with an education-inspired Q.
13 years of education at least obtained by all PAX present (K-12) so we will do a rep for each year of each exercise called. We even did the Pledge of Allegiance at the Shovel Flag (a first, and possible return to later, cool moment).
NumbTucks earned some Extra Credit this AM with a pre-party showing with YHC doing 10 burpees on the minute x 10 rounds. AudioSlave was the BG Music.
Warm-Up:
- None…let’s go! No Pre-school today men.
The Thang
We will all Run 1/2 lap (1/6 mile) around the 1/3 mile track and perform 1×13 rep set of exercises for each letter of the alphabet. (A&B at one stop, C&D at next, etc.)
6.5 total laps (2.333 miles) and 26 different sets of exercises (some were combined)
Exercises:
- A: American Hammers
- B: Burpees
- C: Crawl-Bears (13 IC across bridge)
- D: Derkins
- E: Everest (1 lunge up stair, then air squat on step, 1 lunge with next leg, then squat, etc. 13x)
- F: Freddie Mercuries (Thanks NumbTucks for the idea!) IC
- G: Gorilla Humpers
- H: HillBillies
- I: Irkins IC (26 total pushups)
- J: Jackees (Burpee variation: single shot of plank jack after merkin during burpee)
- K & L: Kicking Lunges: Karate Kick and then lunge walk that leg forward, each side is 1/2 count
- M: Mountain Climber Merkins: 4 count MC and then a Merkin x 13. Whew!
- N: Neverlands: Remember how Michael flies in Peter Pan (swimming motion) after being sprinkled by Tinkerbell’s fairy dust? Yeah? Well we did that. Prone position. Start in superman and then spread legs and arms to side IC. Like horizontal plankjacks. Better tuck your justifier to prevent permanent damage on this one!https://giphy.com/gifs/peter-pan-oQyfEqueSIqAw
- O: Overhead Claps IC
- P: Pullups
- Q: Something I made up on the spot. Basically like a V-up but leave one leg extended. So we kinda made an O shape with arms/legs and the extended leg is the tail of a Q. It’s hard to find a Q-exercise. And it turned out to be a pretty good Mary exercise after 13 IC reps where each side is 1/2!
- R: Run (thanks again NumbTucks!) Sprint the well-seeded football field (120 yds including both endzones) Dang, Mr. Belding is fast!
- S: Side planks. Hold both sides ~7 seconds each.
- T: Toe Taps: on your 6 hold your feet vertically and raise arms and upper torso off ground to touch your toes while keeping your feet straight.
- U: Underdogs: Inverted Horizontal rows under swings
- V: V-ups
- W: Wacky Jacks (Thanks P90X!)
- Y: Make a Y shape on the ground on your 6 holding partner’s legs while they throw your legs down x 13 times
- Zig-Zags: Partner lays prone with arms underneath and partner jumps back and forth over partner side to side making a Z shape. Each side is 1/2. 13x (Disclaimer made prior to start, so no worries)
What?! Over already? The fun was just starting…to be continued at The Forge!
CoT:
- We Christened Mr. Belding’s EH FNG Gary with the moniker “Wrecker”. He killed it this AM. Strong work Wrecker and Mr. Belding.
- Pray for HushPuppy and me as we take our 2.0s to F3Dad’s Camp this weekend in Alabama. 128 Pax are attending!
- Make sure to sign up for Q slots on F3nashville.com or 3D will take them all! (except when Down Range, which is this weekend)
- Eph. 4: Let’s grow up, mature, increase in true knowledge. Be Humble, put others before yourself. Enjoy Grace and Don’t waste this life!
Love getting to lead these HIMs.
Until next time,
3D, out!