GLOOM FACTOR: Minimal…humid with a little bit of misty-rain to get us started.
Pre-Party – KermiT, SexEd, Typo+, Staples, Barney and Old Hickory
Main Event PAX: Tebow, Stats, Staples, Typo+, Gaylord Focker, GlennGarry, MicDrop, KermiT, Show Me, 4×4, Old Hickory, Barney, Hush Puppy, SexEd, Professor X, Huggy (QIC)
Disclaimers/Warm-Ups
Disclaimer
Show me lap
Circle up for:
SSH x 15
Imperial Walker x 15
LBAC fwd x 15 DO NOT RECOVER
LBAC bwd x 15 DO NOT RECOVER
Overhead press x 15 RECOVER
Squats x 15
Good mornings and WMH OYO
Thang 1
PAULA ABDUL
At the far light-pole, sprint up 2 parking spaces, do 2 burpees, back peddle 1 space, do 1 burpee, sprint 2 spaces, etc. Light-pole to light-pole. Mosey to the sidewalk.
Counted off into 1s and 2s for the upcoming exercises.
Bear crawl to picnic table shelter, 1s do 15 dips, 2s do 15 merkins. Switch exercises when done. OYO.
Forward crab walk to rally point on the track.
Thang 2
FOUR CORNERS RACE
YHC gave some brief instructions for the PAX:
1s and 2s race in opposite directions around the small loop, stopping in each corner for an exercise. Four exercises were: SSH x 20, AH x 15, Merkins x 10, Burpees x 5. First team to have all members back to the rally point avoids wins and avoids punishment.
*The goal here was to encourage competition, and get the HIMs running HARD. Mission accomplished*
1s were victorious so they only had 10 burpees after the race, 2s had to do 20 burpees.
Mosey to the goal line on the football field and partner up. Your partner could not be someone on your team.
Thang 3
Partner wheelbarrow crawl from goal line to goal line AND back. Partners switched positions as needed.
Mosey from the end zone up to the concession stand for a people’s chair (wall-sit) and BTTW hold. YHC kept count in my head.
All in and mosey back to picnic table shelter for Mary:
Flutter kicks x 20
Inverted crunch x 20
LBCs x 50
High plank to right arm up, 10 oblique dips. Both sides. 10 mountain climbers to cap it off.
CoT
Count-o-rama, Name-o-rama (No FNGs)
Prayer Requests and Announcements:
- Prayers up for YHC’s travels to and from Buffalo, NY this week.
- SoccerMom and F3 Amazima
- 2nd F Event at Staples – WILD BEAST FEAST, September 7th
- F3 Nashville Anniversary workouts on September 14th and Sevier Park
- Nolensville/Franklin convergence on September 21st
YHC took us out with a prayer. Helluva morning today, HIMs!