QIC:
Pumpkin Spice
PAX:
Black lung
Breadsticks
Crablegs
Crawlspace
Cub cadet
Firefox
Focker
Hambone
Lunch lady
Michelin man
MCafee
Natural ice
Oops
Princess aurora
Ranchhand
Right said
Siri
Supernova
Vector
Yellow Hammer
Gloom:
Delightful, high-60s
Warmorama
A little jog around the greenway, stop at the top deck for some exercises.
- SSH x 10
- High Knees x 10
- Butt Kickers x 10
- LBAC x 10
- rLBAC x 10
- Moroccan night clubs x 10
- WMH x 10
Main Event
NASHVILLE
The PAX partner up and make their way to the top of the entrance hill. One partner does an exercise, the other runs to the bottom of the entrance and Bernies back. Flapjack. SSH for the six before moving to the next exercise. Exercises are below:
No hand merkins (Hand release)
American Hammers
Squats
Humpers, monkey variety
V-Ups
Incline Merkins
Lunges
LBCs
Eight count body builders
After all NASHVILLE exercises are complete, the PAX make their way to the startex for some Mary Go Round, whereby we do 60 seconds of a Mary exercise I call out based upon my perceived favorite Mary exercise from certain long-time PAX.
Vector – Box Cutters
Crawlspace – Hello Dolly
Crablegs – Time Machine Leg Lifts
Hambone – Alabama Prom Dates
Firefox – High Plank
Princess Aurora – WWIs
Black Lung – Flutter Kicks
Moleskin:
The Nashville PAX have been an immense blessing to me these last 4 years, and I find myself tremendously grateful for your fellowship, encouragement, camaraderie, and fitness. As my last bomber Q, it was a pleasure to bring things to a close with a NASHVILLE Q. A special thanks to Crablegs for EH’ing me many moons ago. I look forward to popping in for a surprise Q sometime in the future!
COT:
Prayers for Lunch Lady’s friend Jim, who was recently diagnosed with small cell carcinoma.
- PSpice