Category: Atlantis

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11/7/19: Fit-ish

 

Location: Atlantis

Conditions: 50s and drizzling

QIC: Pumpkin Spice

PAX: Crablegs, Lunch Lady, Pop-a-Lock, TK, Toothless

Today’s workout was a taste of the upcoming “Fittest Competition” facing the best Middle Tennessee has to offer in the way of High Impact Men.

THE THANG

The PAX made their way around the big loop, as is customary for a typical Atlantis Q. This was followed by some WOR in the dry refuge of the Pizza Hut.

Warmorama :

  • SSH x 15
  • LBAC x 15
  • rLBAC x 15
  • Moroccan Night Clubs x 15
  • WMH x 15

Following the WOR, the PAX immediately jumped into a Hand-release Burpee Apocalypse. 10… 9… 8… you get the picture. The PAX really enjoyed this one.

We then went for a mosey taking the long loop around Atlantis.

Next up was 100 yards of Bear Crawls. It was 60% of the way through this that YHC realized his bum shoulder still has a great deal of recovering to do in order to crawl like the days of yore. The PAX then Broad Jumped their way back the other 100 yards.

Then a second long loop mosey.

Next were 100 yards of high skips, followed by 100 yards of reverse high skips.

The PAX then moseyed their way to the Pizza Hut. We did 50 dips, then ring around the Mary. Exercises included:

  • Box Cutters
  • Cutter Boxes
  • Jane Fonda
  • Alabama Prom Dates
  • Flutter Kicks
  • Captain Thor
  • Crunchy Happy Flutters (this is not an exercise worth repeating, sorry Pop-a-Lock)

MOLESKIN

  • We got but a taste of the impending Fittest Competition. Hats off to the PAX who will endure this misery.
  • Bareback withdrew his HC at the 11th hour. We think he was busy crafting his impending masterpiece of a Q at Bomber tomorrow.
  • PA ghosted us with an HC no-show. We waited an extra 30 seconds, shed a tear, and moved on.
  • We reminisced the excellent Blue Ghoul workout from last week — it has been decided that Blue Mule will forever be the Nashville Halloween Q-master.

BULLHORN

  • Continue to be praying for Bad Boy, Hipster, and Shadow who are recovering from injuries
  • Be on the lookout for an all-too-rare Lunch Lady Q at Atlantis next week!

– Pumpkin Spice

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Atlantis – 09.12.19 – “Tour De Les Nations”

8 PAX did that hard thing and posted at Atlantis for an educational sightseeing adventure as they got better together.

QIC: Cunning Linguist
PAX: Crablegs, Pop-A-Lock, Pumpkin Spice, Lunch Lady, Right Said, Toothless, Trapper Keeper

Disclaimer was disclaimed at 0530 and then we embarked on a short mosey to the end of Morrow Rd for our WOR in front of Taqueria Juqulita, arguably the best Mexican restaurant in the neighborhood.

WOR:

20 SSH

15 LBACs

15 rLBACs

12 WMH

10 SnL Squats

Following the WOR, we moseyed to Tennessee Ave and stopped to engage in The Thang, which YHC has affectionately dubbed the Tour De Les Nations.

THE THANG:

Tour De Les Nations

Activity 1.
20 Merkins IC

Mosey along Tennessee Ave to 51st and stop at the intersection of 51st and Centennial Ave to point out arguably the best brewery in town for some Burp(ee)s.

Activity 2.
25 Burp(ee)s OYO

Brief mosey to The Nations Silo, arguably the most iconic landmark in the neighborhood, where YHC explained who the old man on the silo is and how he has contributed to the revitalization of The Nations.

Activity 3.
S.I.L.O.
25 Squats
25 Imperial Walkers
25 Lieutenant Dans
25 Overhead Press
All OYO

Mosey along Centennial, hard left onto California Ave and then left on 60th then crossover to Pennsylvania Avenue to make a pit stop outside of DFrost’s home to take a knee and pay our respects due to his new 2.0. A video shout-out arguably may have been filmed as well.

Mosey back to 61st then right turn toward the entrance to West Park

Activity 4
AYG Sprint from entrance of West Park to shovelflag.

Then, on our sixes for MARY.

MARY:
15 Freddie Mercuries
20 LBCs
15 WWIs
12 Boxcutters

COT/BOM
Proverbs 16:3 – “Commit to the LORD whatever you do, and he will establish your plans.”

MOLESKINE:
This was a full 2.5 miles of Q-drenaline. I especially appreciated the motivational mumblechatter of the PAX (I am talking directly to you, Mr. A-Lock), and I was only further inspired to get out and Q more workouts!

BULLHORN:
Prayers for the healing of injuries to Pumpkin Spice, and for the 2.0s of DFrost and Porcelain

Events:
9/14 – F3 Nashville 5th Anniversary Spectacular at Stonewall. I’ll be there.

10/29 – Libeery at Fat Bottom Brewery in Les Nations. Time still TBD. Reach out to Crablegs for additional deets.

C.L. out – SYITG!

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Frisbee Game Still in Need of Repair

PAX: Crablegs, Hi-Viz, T-Cell, Hipster, Pumpkin Spice, Toothless, Trapper Keeper, The Nanny, Lunch Lady, En Fuego (QIC)

Conditions: Favorable

YHC let his fellow PAX know that YHC had experienced first-hand several rather unfortunate beatdowns in recent weeks, and in the words of Rocky Top’s finest it was time to “work like heck” to ensure no more were on the horizon.  0530 arrives, we disclaim, grab a handful of frisbees from Toothless’s inventory and mosey around the park to the parking lot to set up shop for WOR.  Somewhere along the way Hi-Viz got tangled with Crablegs on some side-shuffling and arrived to WOR with a left cheek in need of healing.  We closed out WOR with some Scorpion Stretches, then began the:

THANG:

Head to the Pizza Hut Pavilion, where YHC noted that there were many bad memories made in Neyland Stadium over the past 10+ years, but perhaps none more than what was experienced this past Saturday – as it’s not often your college football season ends before September.   We perform the following set in relation to Beatdown #1 -> Georgia State 38, Vols 30:

  • 3 merkins – because YHC was 3 years old the last time the Vols lost a season home opener;
  • 25 derkins – what better way to celebrate a program on the decline than some decline merkins, 25 of them to represent the fact the Vols were 25 point favorites walking into the stadium last Saturday night;
  • 82 2-count flutters – as the SEC had won 82 straight games when favored by 25 points or more; then close with
  • 40 down unders – as it represented the largest loss by an SEC team when favored by 25+ points in the last 40 seasons

After one round, it’s time to officially move on and put the Georgia State game behind us.  Back to the parking lot, where we focus on recent Beatdown #2…the Shire vs Westside Ultimate Frisbee game held several weeks back.  Things got ugly early and often for the Westside that day, and YHC decided it was officially time to practice our flying disc game.

Drill #1 – Catch & Release

  • Partner up, each pair of PAX with one frisbee, and spread about 10-15 yards apart
  • Side shuffle down the length of the lot and back, moving and passing frisbee along the way
  • Any time frisbee hits the ground, all PAX drop for 5 merkins on the way down, 7 merkins on the way back
  • 60 merkins later, YHC began to realize the recent beatdown was perhaps not an anomaly.  That’s why we head to the baseball diamond for…

Drill #2 – Distance & Accuracy

  • Divide into your Swaggy P teams, each team with a frisbee
  • First PAX steps up and gives the frisbee as big of a heave to centerfield as possible
  • Next two PAX try to drop their throws as close to initial throw as they can, as the longer the distance between the three the longer the bear crawl we were about to embark
  • 3 frisbees down, the 3 teams sprint to their respective frisbee and begin set of 10 hand release merkins, 20 WWIs, and 30 squats.  Upon completion, bear crawl to the next frisbee and R&R
  • After stopping to perform the 10/20/30 routine at all three frisbees, we’re all in and head toward the dugout, where YHC brings up recent Beatdown #3 – this week’s Killer Bs

Drill #3 – Killer B’s Frisbee Golf

  • One hole of Frisbee Golf, whereby Pumpkin Spice claimed we were looking at an approximate Par 5 from dugout we were standing by to dugout across the far diamond
  • Stay in your Swaggy P teams, each team playing the hole.  Killer B twist being after each throw, the team runs to their frisbee and before throwing again performs 10 burpees, 10 Bonnie Blairs and 10 Big Boys.  For throws 3-5, we modify for time to 5 reps of the above after each throw.  Two pars and a bogey later, we sprint back to the initial dugout, working on some long tosses to the PAX along the way.

Close it out with 90 seconds of Mary followed by COT.  YHC referenced in the COT that on this day 22 years ago Mother Theresa passed away.  A highly inspirational lady, there are many quotes you could turn to in her honor.  YHC referenced the following: “Yesterday is gone.  Tomorrow is not yet here.  We only have today – let us begin.”  We talked of the Call to Action involved in the “let us begin” – each PAX had started their day well, was time to stay strong from that point forward.  Be present. Be engaged.  Be excellent in all that you do as if working for the Lord, not for man.  Prayers for health and healing across the PAX, Pumpkin Spice specifically, and prayers for Hipster as he prepares for little man #3’s upcoming arrival.

Great work fellas – appreciate you experiencing the pain with YHC of those three recent beatdowns.  Always appreciative of the opportunity to lead

En Fuego

 

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Journey to the lost Circuit City

Location: Atlantis

Conditions: 77F, muggy but tolerable

Spice Index: 46

QIC: Crablegs

PAX: 15 total – best showing of Atlantis every by 7

Cunning Linguist, Vector, Brown Shorts (WL), Right Said, Padre (WL), Bareback, Hi-Viz, Princess Aurora, TK, Hipster, Toothless, Bicentennial Man, En Fuego, Pumpkin Spice

PAX accepted the challenge of the Swaggy P games and showed up to Atlantis in droves.

We took a journey around the barrier reef/running trail that encircles the lost city to limber up the PAX, followed by a Warmorama consisting of SSH, LBACs, Moroccan night clubs, Imperial walkers and good mornings.

THE THANG

PAX grabbed a partner and prepared for a circuit as follows:

AMRAP: 1 minute of Merkins, 1 minute of partner rows (1 PAX in high plank w/ partner doing a 1 arm row of that PAX) at 30s per arm, 1 minute of ab exercise (flutters -> Hammers -> Prom dates)

Following each circuit the PAX kept the heart rate up with suicides in the parking lot with the telephone poles as their markers

  • R3und 1: all 4 poles
  • Round 2: 3 poles
  • Round 3: Bernicide – bernie suicide to the third pole and back to the shovel flag.

We finished off with some stretching, particularly of the lower back that was well challenged with today’s exercise.

MOLESKIN

  • Many thanks to all the PAX who brought Atlantis to life today. The bar has been set.
  • T Claps to PA for completing 35 trips up and down Mt Covenant to celebrate turning 35.
  • Swaggy P games are in full effect with the score showing
    • Team Fitness: 18
    • Team Fellowship: 21
    • Team Faith: 27

You can follow along with the scoring here

BULLHORN

  • Prayers for Porcelain, M and 2.0 as delivery seems near. Look out for a meal train

– Crablegs

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Atlantis – 8.15.19 – “The Mount Rushmore of Pro Wrestling”

4 HIM took the DRP and fought through a phalanx of bodyweight exercises to become honorary Hulkamanics.

PAX: Crablegs, Trapper Keeper, Vector

QIC: Cunning Linguist

After a surprisingly short disclaimer (given YHC’s typically verbosity), we departed from the shovelflag area at 0530 with Bluetooth speaker in tow and moseyed approximately halfway around the lower soccer field and then found a dry spot to circle up for our WOR:

WOR:

20xSSH

15xLBAC

15xrLBAC

16xWMH

15SnL Squats

Feeling sufficiently warmed, we then moseyed to the playground area and then YHC announced THE THANG.

But first, some background: as a child of the 80’s, YHC was obsessed at an early age with pro wrestling.  YHC decided to create a list of my “Mount Rushmore of Pro Wrestlers” as well as a related playlist to keep us all motivated.

THANG 1:

Song 1: “Real American” by Derringer – Theme Song of Hulk Hogan

During the verse, we performed American Hammers.

During the chorus, we performed Merkins. (because who is more American than the Hulkster, brother?!)

Countdown from 30-1, then short mosey to benches where YHC announced his second member of the Mount Rushmore of Pro Wrestlers.

Song 2: “Warrior” by Scandal ft. Patty Smyth – Song to represent Ultimate Warrior

During the verse, we performed Lt. Dans

During the chorus, we performed Overhead Presses (just like the Warrior).

Mosey around the lower field until finding a dry spot for our next stop.

Song 3: “Macho Man” by Village People – Song to represent “Macho Man” Randy Savage

During the verse, we performed Side Straddle Hops

During the chorus, we performed Burpees (because we all want to be macho men).

Yet another mosey toward lower parking lot, then pull off for final member of my list.

Song 4: “Rock & Roll All Night” by KISS – Song to represent Dwayne “The Rock” Johnson

During the verse, we performed Squats

During the chorus, we performed Jump Squats (because we can’t perform the People’s Elbow without powerful legs as well – and have you seen the size of The Rock’s thighs??)

Mosey toward Pizza Hut gazebo, then stop for THANG 2.

THANG 2:

3 rounds of DIDs – with “Da Dip” by Freak Nasty as our workout song (thanks to Crablegs for the suggestion and TK for the inspiration)

Dipsx20

Incline Merkinsx10

Decline Merkinsx5

With time running short, YHC wanted to make it up to Vector for not following through on a promise made to him last week.

Therefore, YHC played “I Ran (So Far Away)” by Flock of Seagulls and led group on a bonus mosey (while listening to the song) around lower parking lot and back to shovel flag.

Landed at shovelflag at 0612, leaving us with about 3 minutes of Mary:

MARY:

20xFreddie Mercury

15xAlabama Prom Date

20xLittle Baby Crunches

COT/TAP:

Prayers for Vector as his son started his first day of HS this week!

Prayers for TK as he continues to receive positive news from the doc and whose right knee is healing well!

Prayers for Crablegs as he and the M recently celebrated 3 years of matrimony!

BOM:

Quote from Phillipians 4:13: “I can do all things in Christ who strengthens me.”

May we continue to show our humility and vulnerability as we grow as leaders and pillars in the local community.

MOLESKINE:

Always a pleasure – today was no different in that regard. That said, today was a true blast, and YHC’s goal was show that we are all human and we all have our guilty pleasures. It is okay to admit these to one another. Let us continue to grow in our willingness to be vulnerable and in our willingness to trust in our fellow man!

BULLHORN:
9/14 – 5th Anny of F3 Nashville. Fun starts at 0600. Don’t miss it!

Deuces!

CL

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Atlantis – 6.27.19 – “B.O.M.B.S. and Coyotes”

7 HIM escaped the fartsack and made the right decision on a moist, squishy, and beautiful Thursday morning.

PAX: Bicentennial Man, Crablegs, DFrost, En Fuego, T-Cell, Trapper Keeper

QIC: Cunning Linguist

INTRO:
YHC welcomed all at 0530 and, after a verbose and ever-so-linguistic disclaimer, led PAX on a mosey around the track and toward the lower parking lot, where we paused for the WOR.

WOR:
20 x SSH
20 x Overhead Press
15 x LBACs
15 x rLBACs
12 x WMH
15 x SnL Squats

YHC then had PAX count off in twos and then led the PAX on a mosey toward Pizza Hut (aka the gazebo area) where we started on The Thang:

THE THANG:
B.O.M.B.S.
50 x Burpees
100 x Overhead Press
150 x Merkins
200 x Big Boy Sit Ups
250 x Squats
Plank upon completion while waiting for others.

1s performed the exercise while 2s ran around the Bob Ross-painted water tank thingy, followed by 2s performing the exercise while 1s ran around the thingy until all exercises were completed.

As we had some time to spare and we love the gazebo, YHC then called out Coyote Uglys, keeping the same partners in place.

Coyote Uglys
Wheelbarrow position for 1s, while 2s hold ankles of 1s.
1s move (using only their hands) from ground to bench of picnic table and perform Merkin.
1s then move to tabletop and perform Merkin.
1s then move back to bench and perform another Merkin.
1s then move to ground and perform yet another Merkin.
In other words, 4 Merkins = 1 Rep.
At 5 Reps, PAX switched partners.

Upon completion, we were all thoroughly exhausted (and at least one of us was *this* close to a Merlot Splash), but thankfully, we had a very short distance to run to get to our starting point and add three minutes of Mary to our lives.

MARY:
13 x Freddie Mercurys
13 x Alabama Prom Dates
13 x American Hammers

COT/BOM:
Reading of 2 Corinthians 4: 16
“Therefore we do not lose heart. Though outwardly we are wasting away, yet inwardly we are being renewed day by day.”

MOLESKINE:
Always a pleasure to lead the HIM of F3 Nashville. I am reminded with each Q I take that these men are truly amazing, and I am, quite frankly, humbled to be a part of such a great group of “high speed, low drag” men!

BULLHORN:
TAP
* Prayers for DFrost as he is expecting his first 2.0 in two weeks!
Events:
* 7/4 – 4th of July Convergence at Bicentennial Mall. 0530-0630 – Don’t miss it!!
* 7/23 – Libeery at Fat Bottom Brewing in The Nations. Book is Digital Minimalism by Cal Newport. Reach out to Crablegs on Slack for more deets.

Deuces!
CL

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Atlantis – 06.13.19 – “PCMBBJ”

5 PAX including one Willy Loman from Chattanooga posted for a treat of a workout on this treat of a morning.

QIC: Princess Aurora

PAX: Crablegs, Pumpkin Spice, Trapper Keeper, WuzntMe (Chatt)

THE THANG:

Disclaimer and medium mosey around the lower lot into COP:

  • SSH x 25
  • LBAC F x 10 – Hold for 20ct
  • LBAC R x 10 – Hold for 10ct
  • Seal Claps x 10 – Hold for 13ct
  • Overhead Press x 20 – Hold for 10ct
  • Alabama Prom Date x 15

Line up along median for a Suicide Ladder. PAX sprint to 1st light pole and back, performing 5 Froggies before running to 2nd pole. Repeat with remaining two poles, then plank and wait for six.

RnR upping the Froggies to 10 at each return to the starting line.

Short little hop over to the swings for some standing (more like rolling) Elevens. Start with 1 Underdog, then roll over to perform 9 Gracies (both sides=1)

Step up to the low wall across from the water tank to introduce the PAX to the Prison Cell Merkin Burpee Box Jump. (Visit https://f3nation.com/exercises/ to learn more. You’ll figure it out.)  PCMBBJ x 10 followed by a lap around the gravel path surrounding the tank. Plank and wait for six. RnR with 9, then 8.

Mosey back over to the lot for some Mary:

  • Flutter Kicks x 20
  • Jane Fondas x 15 ea side
  • Crunchy Frogs x 15
  • Hello Dollies x 15

COT/BOM

MOLESKINE:

It was good to welcome WuzntMe from Chattanooga even if he is a Gamecock. F3 is open to all men after all. From the start of the suicide ladder, YHC wondered if he’d started things off a bit too rough, but the casual mumblechatter with Pumpkin Spice throughout said otherwise.

Also worth noting are that the Gracies will get you, and the PCMB and all its mutant offspring will definitely make another appearance. Perhaps even tomorrow.

BULLHORN:

  • TAPs:
    • Ludwig
    • Penny Loafers
  • Upcoming:
    • 6/21 – Leadership Lunch brought to you by Vector. Get your RSVP in by 6/17.
    • 7/4 – 4th of July Convergence at Bicentennial Mall
    • 7/26 – Nightpath
    • 8/17 – Yuck Ruck
    • 9/14 – F3 Nashville 5th Anniversary Spectacular
    • 10/19 – TNCANRUCK

PA out.

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6/6/19: Big Boy Burpee Pyramid

Location: Atlantis

Conditions: Low 70s, humid

QIC: Pumpkin Spice

PAX: Crawlspace, DFrost, Vector, YHC

THE THANG

In the usual fashion, disclaimer was made and the PAX moseyed around the field and then entered the field on the west side for some Warmorama.

  • SSH x 15
  • Imperial Walkers x 15
  • LBAC x 15
  • Moroccan Night Clubs x 15
  • rLBAC x 15

After we were sufficiently warm, we took our places on the sideline and did a pyramid workout using the telephone poles that are ~100 feet apart. PAX ran to Pole #1 and did 5 Burpees, then Bernied back to the start line and did 10 Big Boy Situps. They then ran to Pole #2 and did 10 Burpees, and Bernied back to the start for 10 BBS. Continue the pattern for Poles # 3 and # 4 with 15 and 20 Burpees at each and Bernie back to the start line for your 10 BBS. Then finish the pyramid by working down again for Poles #3, #2, and #1 with 15, 10, and 5 Burpees at each.

After completing the Big Boy Burpee Pyramid, the PAX moseyed back around the field with an AYG 300m sprint to the Pizza Hut. PAX partnered up and while one partner did AMRAP Steve Irwins, the other ran around the water tower. PAX tagged up and changed roles. Next up was AMRAP Swerkins while partners ran around the water tower. Once both partners had ran twice and did both exercises, we made our way back to the shovel flag for 90 seconds of Freddie Mercury before all was said and done.

MOLESKIN

  • A small but quality workout today out at Atlantis. Mumblechatter included discussion on David Goggins and what it means to push yourself beyond the mental barriers you put on what your body is capable of. You can do at least 1 more rep than you think, you can hold proper position without going to your knees for 5 more seconds, and you can exercise with perfect form even when your body wants to take shortcuts. You won’t get better if you don’t push yourself!

BULLHORN

  • June Leadership Lunch – JUNE 21, 11:45a-1p
    • Cafe at Thistle Farms on Charlotte Ave.
      Discussion on how to deal with difficult personalities by Dr. Jerry Hickson. He’s an excellent speaker and leader. Well worth your time to attend.
      Lunch will run $20/person and can pay Vector.
      Need final count by June 17 (planning for 15-20 but room for more). RSVP using the link on Slack.

– Pumpkin Spice

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Atlantis – 05.30.19 – “Lingchi”

7 PAX experienced the lingering death at Atlantis this week. At least the weather was nice!

QIC: Princess Aurora

PAX: Crablegs, Crawlspace, Lunch Lady, Right Said, Trapper Keeper, FNG Woodstock

THE THANG:

Disclaimer and long mosey around the lower fields with some Buttkickers, High Knees, Side Shuffles, and Backpedals strewn throughout. Back to the flag for COP:

  • SSH x 20
  • WMH x 20
  • SnL Squats x 15
  • LBAC x 15
  • Overhead Claps x 15
  • RLBAC x 15

Torture time! YHC quizzed the PAX to see if anyone knew what “lingchi” was.

*Crickets*

So, a quick educational moment for you, dear reader: lingchi is the term given to an old torture and execution technique during which the “recipient” had small pieces of flesh cut away over time. Westerners came to call it “death by a thousand cuts,” and that was to be our theme of the day.

As a group, the aim was to complete 1000 reps of the following:

  • Clerkins
  • Upright Rows (30# plate)
  • Thrusters
  • Sumo Squats (CMU)

After a rocky start in terms of tracking reps (#Qfail), we eventually settled in to a system of marking on the pavement as reps were completed. No surprise that the Thrusters were the first to be knocked out. While time ran out with our counts for Upright Rows and Sumo Squats somewhere in the high 800s, most impressive was that we completed the Clerkins in the eleventh hour. That’s 143 clap merkins each, and if you’ve never done that, YHC recommends you keep it that way.

COT/BOM

MOLESKINE:

Tclaps to everybody for dogging this one out. Had YHC not dragged you around for a half-mile and 5′ COP to start, 1000 reps would’ve been hit across the board. Special shoutout to FNG Woodstock for enduring this as his first workout. Please come back!

Other observations: the scent of fresh cut “grass” in the air, Right Said always keeps a pen and pad handy, and sometimes you just don’t need Mary to close it out.

BULLHORN:

  • June 21: Vector Leadership Lunch at Thistle Farms
  • Late July/Early August: Social Ruck CSAUP
  • September 14: 5th Anniversary Workout – Save the date!
  • Late October/Early November: TN CAN RUCK 002!
  • Be on the lookout for some site upgrades and other new initiatives to help connect the PAX and disseminate information.

PA out.

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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