Author: Rob Wagner

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Nolensville BLOCK PARTY!

 

PAX in Attendance:   Creeper, Huggy, 3rdDegree, Professor X (respect), Typo O, Swinger and Old Hickory (QiC)

Disclaimer/Warm Up:   Disclaimer, big arm circles, hugs, Willie May Hays and SSH.

The Thang:  BLOCK PARTY–30# cinder blocks used for all exercises.

Exercises were (1) cinder block push across the parking lot  (25) cinder block standing overhead presses, (25) cinder block bicep curls, (25) cinder block around the world rotations (25) cinder block merkins  (25)  cinder block swings (1) cinder block push across the parking lot and (.50 mile) run.

AMRAP–Complete as many rounds as possible keeping correct posture and form.

The HIM’s brought their A-game and knocked out some reps and miles.

Mary /CoT:  (25) flutter kicks, (25) WWI and 1-minute high plank.

Count off, Name-o-rama, prayer, and announcements.

Announcements:  2ndF Bonfire at Typo Positives house,  October 5th @ 7:30.

 

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Run Forrest Run!

Gloom Factor:  A+

PAX in Attendance:   Creeper, Show Me, Nimbus, Huggy, Stats, Kermit, Ben Gary, Barney, Scrooge, Sex Ed, TV Guide, Professor X (respect), Show Me, Staples, Mickey, Double Bird, IG, and Old Hickory (QiC)

Disclaimer/Warm Up:   Disclaimer, superman / banana, plank shoulder taps, plank ankle taps and cherry pickers.

The Thang:  Partner up for encouragement and mosey to the track to get in a 350 rep 3 mile workout.  The goal was 6 (big) laps with speed bumps after each lap.  Exercises were (50) merkins, (50) jump squats, (50) mountain climbers, (50) WWI’s, (50)  plank partner jumps (50) pull-ups and (50) calf raises on curb.

The HIM’s brought their A-game and knocked out some reps and miles.  All in, we covered 3 miles and did 350 reps.  Time caught us and we moseyed back to the parking lot.

CoT:  Count off, Name-o-rama, prayer, and announcements.

Announcements:   F3 Dad’s camp is this weekend at the Ocoee, Wild Beast Feast is September 7th at 6:00pm at Staples’ place

Coffeeteria and mini quiche!