4 PAX in Attendance: TVG, Typo+, Barney Fievel & 3D (QiC)
Barney & YHC @ 5:15 for a burpee-less pre-party showing setting out to do “The Beast” 6 Pull-ups, 6 Clap Merkins and 6 Atomics per round. We did 4 rounds on the minute before modifying to 5 reps of each for the next 6 rounds… Nice & Toasty for warm-up! Random running music playlist including Colony House
Warm-Up/Disclaimer:
The Thang
Discount Mini-Cooper
Do 10 reps of the following 3 exercises and take a lap around the 1/3 mile track. Repeat going down by 2 reps each time and then last set back to 10:
- Blockees (coupon burpees)
- Coupon Merkins (Merkin with hands on coupon)
- Squats w/coupon
5 IC Flutter Kix after each round
2 miles total.
MoM:
- Twisting WW1s 10 each side 1/2
- Probably some more stuff I don’t remember
Counterama/Namerama/CoT
NMMoleskin
- Getting Hyped for when we officially launch The Pound AO (Area of Operation) 10-25-18. Numbtucks/Altidore are getting the AO Shovel Flag ready to plant…
- Make sure to sign up for Q slots for F3 Nolensville on F3nashville.com under Q Sign up (created a link in this sentence)
- Upcoming 3rd F opportunity in Franklin: Marriage Tune up Series Date: Thurs Nov. 1st Location: 320 Main Street Suite 200 Franklin TN 37064 (above the TN bank on square) Time: 530am
- Stay Tuned for possible 2nd F at Numbtucks’ backyard for bonfire and BYOB Thursday night 10-18-18
3D, out!