Author: Sam Skinner

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Labor Day Weekend of 400 Love

PAX: Deep Dish, FoxTrotTalksAlot, The Bell, Bad Boy, Hambone, Tommy Boy (from F3 Atlanta), and YHC TheJeweler

Gloom Factor: Are you kidding me?? It was the first taste of fall and beautiful

Disclaimer was given and still everyone stuck around

Songs on the playlist for the day: Too Close (Alex Clare), Radioactive (Imagine Dragons), Extreme Ways (Moby), Sinnerman (Nina Simone & Felix da Housecat), Under Pressure (David Bowie & Queen), Almeria (Everydayz & Phazz), Survival (Muse), Isolated System (Muse), Les Preuves Du Temps (Everydayz), Batter Up (Nelly), Typical (Mutemath)

WarmUp: Short jog through the park, we circled back to pick up The Bell and FoxTrot.  – Circle up for: 20 SSH, 10 GM, 10 WMH, 10 BAC, 10 RBAC, 10 Air Presses, 10 Hillbillies, 10 Imperial Walkers… all done in cadence

Line up for sprint drills down and back 20m: High Knees, Butt Kicks, A Skip, B Skip

The Main Event: Jog up the hill across Granny White to Clayton Ave.  This is the start of the 400m.  We sprinted to the far side of Clayton to Belmont Ave. dropped and did LBCs until all in + 20 seconds.  Then we sprinted back 400m down Clayton back to Granny White.

The PAX moseyed back to the pavilion for a 5 min round of 10 exercises 10 sec rest by 20 sec exercise 10 sec rest etc…  The exercises were as follows:

  • Step up and jump (standing with one foot on the picnic table bench, you jump up off one leg and back down) 5-6 on each leg
  • Dips
  • Box Jumps (on to picnic table)
  • Decline alt shoulder taps
  • Bulgarian Split squats Right Leg
  • Bulgarian Split squats Left leg
  • Windmill sweeps (starting from standing position with legs apart and both arms up to one side at approx 1 o’clock, rotate down sweeping your hands across the ground at 6 o’clock up to 11 o’clock and them back… alt back and fourth
  • Slow merkin… 1 merkin over 20 seconds lowering yourself as slow as possible
  • Toe Raises
  • Fire Hydrants (working that inner thigh in honor of Labor Day)

Mosey back up to Clayton/Granny White for 2 more 400s then another round of 10 exercises at the pavilion

Back to Clayton for 2 more 400s then one final round of 10 at the pavilion.  Bad Boy was thrilled when Batter Up by Nelly came on the playlist as we were about to start 400m number 5!

MARY: Circle up back in the parking lot… On your 6!

20 x Labor Day Alabama Prom Dates (An Alabama Prom Date with your legs spread)

10 each: APDs with right leg up, APDs with left leg up

20 x Flutter Kicks

10 Happy Crunchy Frogs

10 Olympic Situps

10 pike WW1s

10 right side crunches

10 left side crunches

TIME!

Prayer Request: Hambone has a big decision about a new job opportunity.  All of the people affected by the hurricane

Announcements: Iron PAX challenge starts 9/2… that’s this Monday Gents

5 year anniversary coming up on Saturday 9/14

Coffiteria: All 7 present for discussions about terminator robots, and new business ideas.  Don’t worry, I won’t give it away FoxTrot.

Great work today everyone!  As always it was a pleasure to lead and be led.

~Jeweler Out

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1K Rep Challenge & Hill Sprints

PAX: DeepDish, Tide, FoxTrotTalksALot, BoyBand, MightyStork, CommodoreBabyOil, Hipster, Razor, Bell, FNG Buckets, & YHC TheJeweler

Gloom Factor: Low… warm and sunny

Disclaimer was given as BoyBand came in hot… still no FoxTrot to be found.

Warm-O-Rama: We took off on a trot around the block… down Lealand up by the dog park and back around.  Pepper in some high knees, butt kicks, karaoke, ballerina skips.  Back to the parking lot where we found FoxTrot awaiting our return.   Continue with 20 SSH, 10 Hillbillies, 10 Imperial Walkers, 10 WMHs, 10 forward/reverse BACs, 10 Elevated Skips (from standing position, kick one leg straight out and clap your hands underneath… repeat right, left, r, l, etc… in a smooth rhythmic fashion).

We took it straight up the hill from the parking lot to the track around the white house, passing Tampalibra feverishly attempting to lock his bike to the playground.  After many failed attempts due to not having the right key, a cloud of defeat descended on Tampalibra and he was not seen from again. 

Main Event: Partner up for 1000 Rep challenge.  Each team does 100 reps of each exercise.  While your teammate is performing the exercise, you sprint a lap around the white house on the track.   The following exercises were completed in sets of 100:

Jump Squats, SSH, LBCs, Alt Shoulder Taps, Side Lunges, Kicking the Moon, Elevated Skips, Carolina dry docks, WW1s, Standing Twist (twist left/right just like it sounds).

The PAX knew what was coming next, but were unsure of the direction we would run.  We moseyed back to the entrance of the parking lot for sprints.  FTTA tried to will the PAX to run on the flat, but Q had something else in mind.  The PAX lined up at the entrance, then we did 5x jog to the manhole cover then all out sprint to the stop sign at the top of the road.

To keep the unit together, Q imposed the 10m rule… meaning as we jogged back down the hill in between sprints, the entire PAX had to stay within 10m of each other – No man left behind!!  PAX was pretty gassed and gave up the ghost on the last sprint.

MARY: Back to the lot for 7 mins of ab work.  We did some American Hammers, Toe Touches, Alabama Prom Dates, Super People, Star People or wide super people, crunchy frogs, and WW1s.

TIME!

Announcements: New Q signup sheet… AOQs will be managing signup and reaching out to the PAX on a more personal level.  5 year anniversary convergence on September 14th!

Push the 12 & Prayer Request: CommodoreBabyOil had his Navy flight exam today.  There were a few others and the Big Guy knows those.

As always a pleasure to lead and be lead.

YHC ~ TheJewler

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Down & Back & Down & Back Again & Again & Again…

PAX:  22 of Nashville’s finest looking men got up early and pushed their baseline a little higher today.  From 4:13 strong we had: Paco, Puddle, Boo, T-Rex, Juice, Lockbox, Notes, Big Country, & Stretch.  Rounding out the PAX today we had Baggervance, Brother-At-Law, Foxtrottalksalot, Toga, Caps Lock, Red Skull, Hot-and-Ready, Hot Route, Porcelain, Casual Friday, FNG – Soccer Mom. I’m missing someone so tell me if I left you out.

QIC: TheJeweler

Gloom Factor: I’d have gone on an early morning picnic.

Disclaimer: The disclaimer was given and emphasis was put on not being sued.

Warm Up: 400m trot around the building from the parking lot back to the B-Ball courts.  Circle up.

20 SSH, 10 GM, 10 WMH, 10 FBAC, 10 BBAC, 10 Air Presses, 10 Hillbillies, 10 Imperial Walkers.  Sprint drills across the courts: High Knees, Butt Kicks, A-Skip, & B-Skip.  Short jog over to the power pole near the court to start the thang.

The Thang: You’ve heard of it, maybe you’ve even seen it, and if you’re really lucky, you’ve done it before… that’s right gents, it’s TABATTA time. 4 Rounds!

One 4min song equals 1 round.  Each song is broken up into 20s intervals with 10s recovery.   One round looks like this:

Sprint 20 sec, 10 sec rest, 20 sec SSH, 10 sec rest, Sprint 20 sec, 10 sec rest, 20 sec Merkins, 10 sec rest, sprint 20 sec, 10 sec rest, 20 sec LBC, 10 sec rest, sprint 20 sec, 10 sec rest, 10 sec lunges.  That’s one round.  We did 4 straight through.  The boys were feeling it, especially those that took off on the first sprint!

During the tabatta  ~20 people didn’t recover correctly.  That equals 100 additional penalty merkins to reinforce the correct way to recover.  Q said that we would take care of this later.

Mosey over to the concrete block pile and pax grabbed 11 blocks and moseyed to the basketball court.  Count off 1s & 2s.  Ones on one side, 2s on the far side of the court.  Partner up with the man directly across from you.

Concrete block relay races.  1s with the blocks sprinted across the court carrying the block and passed off to their partner who sprinted back to the other side.

Penalty merkins… were renamed to Recovery Merkins (I think it has a nicer ring, maybe we call them reinforcement merkins b/c it’s not about penalizing someone for doing something wrong, we want to grow and do things better in the future).  PAX did 10 in cadence.

We did ~10 (maybe more) relay races and 10 sets of recovery merkins in between each race for a total of 100 merkins.  2 sets were windshield wiper merkins, and one set were dolphin merkins.  We did have one PAX go green face and make use of the grass to the side of the court.  Not gonna lie, the PAX was music to my ears as they counted out those last ten Merkins in cadence.  This strong group of men was loud and clear as we tried to wake up the neighborhood!

MARY:  We circled up on the court, 10 WW1s hold the last one at 45 degrees.  20 American Hammers. 50 SSH. TIME!

Announcements & Prayer Request: I’m gonna forget some but continue praying for Ludwig’s wife’s recovery, Steven’s (aka Boo if my memory is correct) grandmother is in the hospital, some of the 4:13 boys are back on the street as well and we just pray that God reaches down and affects their life in the right way in the coming weeks.  The boys set the baseline a little higher today… we will always have tough situations, and curve balls thrown our way, but if we keep working hard, and pushing ourselves in all aspects of life, that baseline of what we can face keeps going higher and I believe that’s how we become leaders by example and men of virtue.

It was an honor to be out there with you F3 Men of Nashville, and an humbling to lead the 4:13 group today.

YHC TheJeweler

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The Sandlot

Gloom Factor: Nil

QIC: TheJeweler

PAX: Porcelin, Bad Boy, Vector, Black Lung, Crawlspace, Crablegs, Siri,

The disclaimer was given.

Warm Up: Jog around the Parthenon and zig-zag around the poles.  Circle up.  25 SSH, 10 GM, 16 WMA, 15 Air Presses, 10 FBAC, 10 BBAC, 10 Hill Billies, 10 Imperial Walkers, 20m High Knees, 20m Butt Kicks, 2x 20m Karaoke, 20m A-Skip, 20m B-Skip.

Thang 1: Mosey up the stairs and partner up at the main entrance to the Parthenon.  Exercise on the short sides of the building and sprint on the long sides and goes like this… first column 1, second 2, 3, 4, 5, 6 reps.  Burpees on one side, and split jump squats on the other.  Your partner does Alabama Prom Dates and LBCs while they wait to get tagged in.  One lap was completed.

With the PAX warmed up good, we immediately sprinted 300m to the volleyball court.  Now that we’re winded a bit, we did a 20 sec count down.

Thang 2: PAX lined up on one side of the court and on Q’s call, PAX sprinted to the other side.  10 sec rest & sprint back with a forward roll at the halfway pt across the court.  REPEAT 15 times.

Thang 3: Circle up in the sand.  6 split squat burpees, 4 Burpee Jacks, 6 Walmart (roll back) burpees.  10 windshield washer merkins, 10 dolphin kick merkins.  5 ppl didn’t recover correctly.

Sprint 300m back to the starting point for Mary

First PAX did 25 additional penalty merkins for not recovering correctly… the last 5 were slow holds in high plank position.

MARY: Alt. high and low plank, right arm left arm up.  20 American hammers, 10 WW1s with a 45 degree hold on #10.  25 LBCs

TIME

Announcements & Prayer Request: Continued prayer and meal train sign up for Ludwig.  Bad Boy’s friend (Andrew) still in the hospital after injury.  Cunning’s new baby.

4 for Coffeeteria!

YHC TheJeweler Out!

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TGIM – Thank Goodness it’s Monday

PAX: Pop-A-Lock, Nibbler from F3 Charlotte, Right_Said, Crawlspace, HighViz, Vector, Harvey Updyke, Deep Frost, Bad Boy, Pumpkin Spice, & YHC TheJeweler

QIC: TheJeweler

Conditions: About 70 degrees and not too gloomy if I’m being honest

Disclaimer: I’m not a pro, do this at your own risk, modify as needed, don’t die or sue me.

Warm-O-Rama: Mosey from the main parking lot around the field in front of the school to the tennis courts… circle up: SSH, WMHs, Hill Billies, BACs (F & R), Air Presses, Good Mornings.

To get the arms warmed up (b/c we planned to use them extensively later on… NOT) we grabbed some fence on the court for 10x hand stand pushups.  Then we lined up on the near side tennis court doubles line and we side bear crawled across both tennis courts… the catch is each time you hit a white line you did merkins… the merkins done as a count down… first line was 10, second line was 9 and so fourth to the last and 10th line where you only did one.  At the half way point you rotate the side bear crawl around Pi Radians (that’s for you Pop-A-Lock).

Ok the THANG: We jogged back to the far corner of the main parking lot (near where we started).  Since I was feeling generous this morning, that counted as our 800m (it’s 830m around the park).  We did 80 SSH, ran a 700m – 70 air presses, (for time we skipped the 600 & 500), 400m – 40 squats, 300m 30 merkins (10 regular, 10 wide, 10 diamond), 200m – 20 lunges, 100m – 10 burpees… mosey back to the start.

MARY: 10x WW1s, 20 Flutter Kicks, 1 min low plank…. TIME!

Excellent work gents!

Announcements & Prayer Request: MD Murph, Ludwig’s wife having surgery this week.  Definitely forgetting some stuff here gents… many apologies.

Pleasure to serve and be served!

YHC ~ TheJeweler

 

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Circuit City

PAX: Crablegs, Vector, Trapper Keeper, Cunning Linguist, Toothless, TheNanny, & YHC TheJeweler

QIC: TheJeweler

Conditions: 70 degrees, foggy, gloom factor HIGH!

Warm-O-Rama: Disclaimer…. Jog from the parking lot around to the playground… circle up.  20 SSH, 10 Good Mornings, 15 WMHs, 10 Hill Billies, 10 Imperial Walkers, BACs, & Air Presses.  Sprint Drills: High Knees & Butt Kicks

The THANG: We started off with 2x 400m circuits.  The circuit consists of a 100m sprint, 10 merkins, 100m sprint, 10 LBCs, 100m sprint, 10 burpees, 100m sprint 5 flutter kicks & 5 crossovers.   Between the circuits we jogged 100m for recovery.

Mosey back to the playground for some burpee fun.  Each burpee consisted of 6 reps:  Regular Burpees, Burpee Jacks, Walmart Burpees (roll back on your back then kick your legs back to a pushup and back up is one), Burpee Mountain Climbers, Side Burpees (legs get kicked out to the right and left), Superman burpees.

Mosey back to the start of the circuit for one more go at the 400m circuit.  This one really gets the heart rate up.

With everyone a bit winded, we jogged to the water tank for a little partner work.  We split up in teams of two… each team had to complete 300 squats.  While one team member was performing squats, the other sprinted 1 lap around the water tank.  Trade out and repeat until all squats are complete.

MARY: 10x WW1s, 20 Olympic Sit-ups aka Rocking Chairs, 30x Flutter Kicks…. TIME

Announcements: Memorial Day Murph

Prayer Request: Ludwig’s Wife… and i’m probably forgetting some again but that’s my fault for being behind on posting this BB.

As always, thank you gents for allowing me to lead and for pouring into my life.

 

YHC ~ TheJeweler

 

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I made myself tired

PAX: CareBear, Deep Dish, Foxtrottalksalot, Black Lung, Life Champ, Hambone, & YHC TheJeweler

QIC: TheJeweler

Conditions: Sunny, 80 Degrees, gloom factor low

Disclaimer was give then quick jog down the road and circle back to the lot

Warm-o-rama: 30 SSH, 15 Good Mornings, 15 WMHs, 15 Imperial Walkers, 15 Hill Billies, 15 BAC, 15 Air Presses,  Sprint Drills for 20m: High Knees, Butt Kicks, A-Skip, B-Skip, Elevated Skips

Thang: Mosey over to the entry of the parking lot facing up the hill towards 12south.  PAX lined up and jogged ~50m to the manhole cover then all out sprint the remaining 50m to the stop sign.  Jog back as a group and repeat 4x.

On to the playground: PAX grouped up in groups of 2 & one group of 3.  While one group member is doing pullups the other is doing lunges.  Pullups went in reps of 10, 8, 6, 4, 2… switch out after each set.

On to the tennis courts: With the same groups we lined up on one side of the court.  Your partner bear crawled across to the other side then sprinted back to switch… after first 2 sets switch to crab walk.  While your partner bear crawled we did the following four exercises: Round 1 Side lunges, Round 2 pike pushups (start from push up position thrust legs into a pike similar to a Carolina dry dock & do a push up), Round 3 ski jumps, Round 4 dolphin pushups (from low plank position, elbows on the ground, you jump your legs up towards your arms into a pike then back down).

Round two: shuttle runs (half court to full court) while your partner does: walkouts (from pike position your walk your hands out as far past your shoulders as possible – basically an ab roller without the ab roller), calf raises, alternating super people (right arm left leg up, left arm right leg up), then windshield wiper pushups (hands wide and you shift from side to side doing a push up).

Mosey to the loop around the big white house.  Same groups… your partner sprints as fast as possible, one lap, while you do LBCs.  Each person runs once.  30 sec rest… rinse and repeat.

Long mosey around the back side of the park back to the entrance past the woman looking at the ground and the man with two dogs.

Just enought time for a modified circuit…  Sprint 50m 10 Merkins, Sprint 50m 10 LBCs, Sprint 50m 10 burpees, sprint 50m 5 flutter kicks & 5 crossovers.

MARY: 25 American Hammers, 10 J-LOs, 30 seconds of slow bikes…. TIME

Announcements: Memorial Day Murph coming up, Yard Duty & meal train sign up for Ludwig,

Prayer Request: Ludwig & Wife for continued recovery after surgery, FTTA mother-in-law dealing with some feelings of depression, my parents & grandfather.  Sorry if i’m missing anyone.

Pleasure to lead this group of men!

YHC ~ TheJeweler

 

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The Playlist

Bagger and your’s truly, got the boys going this morning in a wet and wild stonewall.

QIC: TheJeweler & Baggervance

PAX: Brother-At-Law, Edible Arrangements, Baggervance, Pop-A-Lock, BoyBand, Crablegs, Bogart from F3 Ohio, TheJeweler

Gloom Factor: HIGH – wet and 50 deg F.

WOR: Following a disclaimer Baggervance kicked us off with a quick jog through the park to White’s Mercantile parking lot

  • 8 Count Body Builders x 25 (it felt like we weren’t ever going to stop)
  • 13 x Hillbillies
  • I’m sure we did something else, but my memory is failing me.

Mosey around the park, cut across the little bridge on the far end and lunge across the bridge. Then back to the parking lot. 

Q exchange: Bagger passed the torch to YHC.

After a quick trip to the car to grab the tunes and speaker, we moseyed over to the start of the brick wall at the main entrance to Stonewall on Clayton Ave.

My dad use to tell me that you can’t move on to bigger and better things until you finish what you started… well we’ve done 2 songs & 6 songs of this workout in the past and well… you know what’s coming boys… it’s Tabatta time!!  In fact, PAX is getting the privilege to do the entire Tabatta Mixtape playlist – that’s right Brother-At-Law, 10 songs total.

Let me break it down, each song is exactly 4 minutes long split up with 20 sec of effort, 10 seconds rest, rinse and repeat.  One round equals one song and it looks like this.

  • 20 second Sprint (~100m give or take a bit) – 10 sec rest
  • 20 seconds SSH – 10 sec rest
  • 20 second Sprint – 10 sec rest
  • 20 seconds Merkins – 10 sec rest
  • 20 second Sprint – 10 sec rest
  • 20 second LBCs – 10 sec rest
  • 20 second sprint – 10 sec rest
  • 20 second lunges – 10 sec rest

That’s one round… we rinsed & repeated 10 times!  You do the math… yeah, that’s 40 x ~100m (vive or take a bit)… we sprinted just over 3 miles and did 10 sets of SSH, Merkins, LBCs, & Lundges.

We finished up with just enough time for Bagger to step back in and bookend the event with Mary as YAC passed the torch back.

MARY:  If my memory serves me correctly, we knocked out 30ish flutter kicks broken up with regular, arms out to the side, hands to the heavens, 10 x 8 count body builders and additional flutter kicks.

Circle of Trust:

  • 3.19 – Get some 2nd F with Trivia Tuesday at Edley’s Sylvan Park. See Porcelain for details.
  • 3.23 – The Scorpion. 8ish miles. 4 AOs . Startex at Titan. Endex at West Park. Post-event breakfast to follow under the “Pizza Hut.” Also, if he’s still around, we will sing “Happy Birthday” to Bagger Vance.
  • 3.29 – 12th Man leadership lunch at Richland Country Club. BV on Q. Follow #leadership on Slack for more details.

You’ll have to forgive me but there were a few prayer request that I can’t remember.

2nd F: 9 for coffee at Portland Brew with plenty of deep conversations.  Hambone & FoxTrot decided to join us and were rather dry after seeking shelter at the sound of thunder this am.

~Jeweler out

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T minus 87654321

15 HIM braved the cold this morning for a run heavy special.  The gloom factor was high but the temperature was low at 21 deg F.

PAX: Fred Said, Porcelain, Wendell G (from F3 Raleigh), Lockbox & Turbo from 4:13 thanks to BV and the clown-car, Trapper Keeper, Brother At Law, Craglegs, Bicentennial Man, Bad Boy, Cunning Linguist, High Viz, and YAC TheJeweler.

Warm-o-rama: The disclaimer was given briefly after we started jogging… we took a lap around the big green space (let’s call it the Hulk from now on) for a 600m warmup jog.  Circle up by the memorial for some stretching: 20 SSH, 10 WMH, 10 Hill Billies, 10 BAC (F & R), 15 Air Presses.  Mosey onto the 1 mile loop track for the following.

The Thang: 800m, 700m, 600m, 500m, 400m, 300m, 200m, 100m count down with 80, 70, 60, 50, 40, 30, 20, 10 reps  in between.   The exercises were as follows: 80 SSH, 70 Air Presses, 60 LBCs, 50 Squats, 40 BACs, 30 Merkins (diamond, wide, regular), 20 kicking the moon, 10 burpees.

Mary: We did the last 100m or ~150m to make up for lost distance earlier,  on the field and ended close to where we began.  30 seconds of American Hammers in the middle of the field.

After your YHC almost lost the breakfast he had yet to eat, we counted off with 15 total HIM.  BV gave a few announcements, we have a Nashville CSAUP coming up, and a TT this weekend at Rose Park at 2pm.  It was great to have the men, Lockbox & Turbo, from 4:13 strong, they really showed a lot of heart and grit!

It was a pleasure to lead and be lead by this great group of men.

~TheJeweler

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Not a Super Bowl Q

Gloom Factor: Low
Temp: 56
PAX:  Porcelin, Right_Said, Crawlspace, Princess Aurora, Hi-Viz, Crablegs, PumpkinSpice, Buttermilk, LandingStrip (from F3 New Orleans)

QIC: TheJeweler

Disclaimer:

600m mosey around the park to the lot by the side of the school.Circle Up:

  • 10 x Good Mornings
  • 10 x SSH
  • 10 x WMH
  • 10 x Air Presses
  • 10 x Seal Claps
  • 10 x Hillbillies
  • 10 x Imperial Walkers

Mosey over to the stairs in front of the school

  • The Thang:
  • The PAX spreads out cross the step
  • 30 seconds of quick alternating step-ups on one step.  15 sec rest
  • 30 seconds quick alternating step-ups two steps. 15 sec rest
  • 30 seconds hops up to the top of the stairs hitting each step (2 laps). 15 sec rest
  • 30 seconds alternating feet together then wide hops hitting each step (2 laps). 15 sec rest
  • 30 seconds run sideways up the stairs with high knees each foot hits each step.  15 sec rest (coordination requires)
  • 30 seconds reverse sideways run up.  15 sec rest.
  • 10 SLOW & LOW Merkins in cadence.  Hi-Viz decided that the PAX needed a lesson in recovering correctly so he went down to both knees after completing the set of Merkins.  In effort to reinforce the correct way to recover, the PAX did 5 Very Slow & Low Merkins on a 10 count in cadence.

REPEAT THE ROUND ON THE STAIRS

  • 30 Second count out by Crablegs
  • 200 x SSH in cadence… Remember when you think you’re done, you’re only at 40% effort… you’ve got much more in the tank.  For those of you counting that’s 400 total jumping jacks.  I heard they did 150 in Crieve Hall last week.

With everyone feeling extra bouncy now, we jogged over the field on the right side of the school for some partner work in pairs of two for a relay race.

  • First man sprints across the field and does 10 diamond Merkins while his partner does side crunches – gotta work those obliques!  Each man goes down and back twice.

Pumpkin Spice & Crablegs won the race and their reward was shared by the entire group.

  • 10 x Burpee Jacks
  • 6 x Yurippes

Rinse and Repeat but this time, we did star pushups and J-Lo’s

PAX did an additional 15 Merkins because 3 HIM (5 for each) did not recover correctly.

Mosey back to the main lot.

MARY:

  • 1 min of Slow Bikes on my call
  • 10 x Alabama Prom Dates
  • 20 x American Hammers
  • 10 x SSH
  • TIME!

 

Announcements:

Friendly Friday this Friday… bring a friend and get a snow cone (you have to get your own snow cone).  I saw this from Bagger’s BB this am… he has a friend John Wallace who will be sharing his story on Thursday night at Nashville Gun Club, free food and beer. Look for the link on Slack.  Don’t forget new running AO Tuesday mornings at West Park and new bootcamp AO at West Park on Thursday mornings.

 

Pleasure to lead all of you HIM again!

YHC ~ TheJeweler