Conditions: Not wet, No Mosquitos & No Sunburns
13 PAX in Attendance: Nimbus (QiC), Numbtucks, Creeper, Gaylord Focker, Stats, GlennGary, Deliverance (New to F3 Nolensville), ShowMe, ProfessorX, Tebow, Huggy, Barney & Old Hickory
Warmorama/Disclaimer: Did a couple arm circles and some leg stretching…not big on warmups…
Warm up 2 (Partner)
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- 50 Pull-ups or Rows w/Apolo Ohno filler between sets.
Mosey to the Bridge (or The Meat of this Q)
Thang One: Bear Square Sequence (Starting Point, BearCrawl Bridge)
The Plan – Between Each 50 Steps, Execute One Bear Square Sequence
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- Rocky Log Carries – 50 Hops
- Duck Walk – 50 Steps (Waddles?)
- Crawl Bear to end of Bridge
Due to the narrowness of the Bridge, The Plan Changed (“What Plan” ~Barney) – Now we’re going the length of the bridge before each Bear Square.
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- Bear Crawl
- Crab Walk
- 25 Frog Hops, Lunge Walk to the the Wooded Part, THEN…Bridge Assisted HandStand walks – 25 on each side. “GET YOUR SQUARE”
Mosey back to the lot for…
Thang Two: Ab Ripper HIIT – One Min On, 10 Sec Rest
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- Switches
- Plank
- Floating Starfish
- Push Planks
- Reverse Crunches
- Dwarf Kickers
- Standing Oblique Crunches
- Wine Mixer…Ran out of Time, Dang!
CoT/Numbers/Names
Moleskine
- It’s good to be home. I’m grateful for this group and how consistent you men are.
- Lots of prayer needed. Continue to pray for LMP’s Wife and Fam, Staples’ Mom and Sparta’s boy.