4 PAX in Attendance: SoccerMom, BoyBand, BackLash & 3D (QiC)
BG Music provided by Tedashii, BlackSabbath, Foo Fighters, Colony House, Van Halen , Greta Van Fleet and others.
Warm-Up
Dancing Bear Pyramid: PAX perform 1 Merkin and then recover to perform 1 Dancing Bear (Andean Bear from Nashville Zoo on news…basically a jump squat and OHP). R&R going up until 10 & 10. Then back down the other side of the pyramid back to 1 each. Great way to get in 101 Merkins and OHP Jump Squats in ~6 minutes. Everyone warm? Good!
Whoops, YHC forgot something in my car, Imperial Walkers OYO until my return.
- SJ IC x 10
- BigACs x 5 Forward and Reverse
- 30 seconds GM OYO
- Mosey to the Parking Garage and sprint up the ramp to floor 2
The Thang(s)
BearCrawl 11s Pyramid
Pax lined up in the parking lot for 10 Mountain Climber Merkins, Bear Crawled to a middle line for 1 War Hammer (a WW1 with a 4-count American Hammer at the top) Crawl Bear to a third line for 10 Iron Mikes. Pax then Bear Crawl to the middle line for one more War Hammer, Crawl Bear to first line. Plan is lowering reps at the end lines & increasing reps at the middle line. Audible called after round 1 to skip ahead to 6:1:6:1 for time’s sake.
Let’s Sprint the garage ramp again, shall we???? Got the Pax worried we were about to R&R the pyramid, but nope…more fun planned…
Lastly…that thing I forgot in my dash earlier:
The Deck of Death: 4 suits, 4 exercises. Do the number of reps on the card, all face cards are 10, Aces=11. Joker is 20 of Pax’s choice (mix & match or all of one). For today: ♥ = Iron Mikes (each leg = 1/2) ♠️= pull-ups ♣️= Burpees ♦️= WWIs
Everyone got multiple turns and for some reason the burpees were very under-represented, so YHC had to draw 10 to finish.
Down the stairsMosey to the Shovel Flag.
CoT/Numbers/Names
Moleskin
- Make sure to sign up for Q slots for F3 F3nashville.com under Q Sign up (created a link in this sentence)
- Shared a little about how there are no substitutes for getting up and making the right decision to post and work hard, but there is one situation where a substitute was absolutely necessary. Christ lived the life we could never live, died the death that we deserved, he rose back to life and now through Him in faith and repentance, we are loved by God. This is the real reason for Hope and Joy found in this Christmas season. Enjoy the rich words of Christmas Carols that proclaim this truth, and then get motivated to show up and work hard in all phases of life 2 Corinthians 5:21 “For our sake, He made Him to be sin, who knew no sin, so that in Him we might become the righteousness of God”
- Everyone is getting stronger, faster and better the more you post. GREAT WORK!
- Good coffeeteria discussion re: first real jobs, BoyBand’s staying in Nashville since offered a contract at Vandy
3D, out!