Author: Matt Clark

GLOOM FACTOR: 40s, dark, windy

PAX: Right Said, Porcelain, Mystery Machine, Crablegs (QIC)

DISCLAIMER – Happened

WOR
squats, merkins, LBACs, air presses

THANG
PAX made excellent use of the parking lot in a bear crawl bonanza. With the starting point as the base of the parking lot, it went as follows:

• Bear Crawl 2 parking spaces, Bernie back, followed by 1 merkin, 2 squats, 3 flutter kicks (4ct each)
• Bear Crawl 4 parking spaces, Bernie back, followed by 2 merkins, 4 squats, 6 flutter kicks
• …
• Bear crawl 20 parking spaces, Bernie back, followed by 10 merkins, 20 squats, 30 flutter kicks.

THANG 2

Mosey to the covered pavilion for some DDS

• Round 1 – 25 dips, 20 Underdogs/Kangarows/Irwins, 15 Swerkins
• Round 2 – 20 dips, 15 UKI, 10 Swerkins
• Round 3 – 15 Dips, 10 UKI, 5 Swerkin

MARY
20 x Flutter kicks,  Box cutters, Freddy Mercury and Alt Heel Taps.

COT/BOM:

• YHC grateful for help of all PAX in navigating recent career shift
• Also grateful for continued support of West Park activities in both #GroundForce and Thursdays

4 for living room coffeteria at my house with fresh blueberry muffins, courtesy of M.

8 PAX showed up for the *official* inaugural West Park AO Launch.

We took this opportunity to explore many of the features of the park, discuss names and marvel at a water tank that could have only been painted by Bob Ross himself. There was a disclaimer somewhere in there as well.

PAX:  Pumpkin Spice, Vector, Hi-Viz, Right Said, Crawlspace, Porcelain, Crablegs (YHC) and Cunning Linguist

Conditions:   High 20s, windy, excellent

Warm up got started with a trip around 75% of the 1 mile loop encircling the park. This gave us a 270 degree view of the water tank prior to landing near the playground area .

Warm-o-rama:  SSH, high knees, merkins, squats, WMH, LBACs, OHCs

Thang 1:

PAX Partnered up and got to a round of DORA.

The exercises were 100 Merkins, 200 Step ups and 300 LBACs (alt 15 forward and back).

The running target became progressively further with each round finding the PAX at a garbage can further and further away.

Thang 2:

PAX got the opportunity to spend time with a new take on an old favorite: The DIDI

3 Rounds of DIDIs as follows:

20 Picnic Table Dips

15 Incline Pushups

10 Decline Pushups

15 Irwins (Irwin -aka Steve Irwin – aka Down under: Inverted row underneath the swings with hands on swing or the chains)

We finished out the day with 2 hill sprints up the entrance to the park and a COT.

NMM:

YHC is honored and proud to have the chance to help grow F3 Nashville with the launching of this AO. Looking forward to seeing more PAX out here on Thursdsay mornings and can’t wait to see where this goes.

SYITG,

Crablegs

PAX:  Studio 42, Apgar, Blue Mule, Reville, Porcelain, Incognito (WL from F3 Lexington), Harvey Updike, Right Said, BnB, G-string, Bicentennial Man, Crablegs (YHC), Trapper Keeper, Brother at Law

Conditions:   Easily in Double Glove range

Warm-O-Rama

PAX started the brisk morning off with a mosey to the concert venue near West End Ave for a muddy WOR that included LBACs, Merkins, high knees, air presses and squats – not necessarily in that order. We picked partners and took a mosey to the first challenge of the day.

Part One:

PAX lined up at the base of the hill that approaches 31st ave and traveled up in the form of a Crawl Bear. Each PAX performed 2 merkins for every 5 hand moves up the mountain until they reached the top where 10 jump squats and a significant degree of mumble chatter awaited them.

Back down the hill with an alternating leg lunge for more mumble chatter and 10 burpees.

Part Two:

PAX moseyed to the ellipse on the back side of the parthenon, found the aforementioned partners and prepared for DORA.

100 Merkins – 150 squat press (squat w/ overhead press modification) – 200 LBCs (cadence style, so 1 LBC = 0.5 rep)

MARY:

1 Minute of Mary found just enough time for 10 burpees to close out.

COT:

• Prayers for my close friend whose wife had really terrible post-delivery course after their first child this week.
• West Park AO launching this week
• Q sheet open for February

Several PAX continued to get better mentally with Q source study at 3 bros.

SYITG,

Crablegs

PAX:  Vector, Pumpkin Spice, Bad Boy, HiViz, Porcelain, Cunning Linguist, Harvey Updike, Autotune (FNG), Right Said, Crawlspace, Crablegs, T-Cell

Temp: low 40s, damp and gloomy

12 PAX got the week started off right with a trip to Westeros. The original plan was scrapped when Vector’s Blue Devils schemed themselves open to break the hearts of Nole nation everywhere.  Thanks to this, we worked until Reddish in the face today.

Mosey to the back parking lot for WAR:

SSHx15, WMH x 12, Cherry Pickers x 12, LBAC x 15, Air Presses (air ball for Vector, but really for me) x 15, rLBAC x 15. We picked partners and were thankful for an even 12 PAX prior to mosey to the playground for some modified DORA.

DORA: 100 pullups, 150 merkins, 200 squats. The traveling partner would run to the steps of West End Middle School, bear crawl up the steps, 3 burpees at the top (3 at the top of the key, so to speak), and crawl bear down prior to returning to their partner. This was tough and many thanks to Bad Boy and others who helped ease the squat burden for struggling PAX (YHC included).

This was followed by a quick mosey back to those same steps for 7s: Jump squats at the bottom, burpees up top. PAX were given the opportunity to choose their means of traveling up the stairs. Most ran while Pumpkin Spice went with the crawl bear.

Next up was a mosey to the west edge of the park for an AYG hill spring to the shovel flag and a bit of Mary go round.

We wrapped up with the COT and the welcoming of FNG Autotune who was brought by Pumpkin Spice. He will now claim his ironclad credit and we will hope that Autotune returns.

Announcements:

-RSVP for Leadership luncheon

-4:13 strong starting back up. Incredible opportunity here.

-Be on the lookout for a more consistent F3 Presence at West Park on Thursday mornings, with a new AO coming quite soon. You could even HC for a workout this Thursday if you want. An official name will be chosen on this day.