Tag: BIGBANG

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Wolverine

AO: thestronghold
Q: tampalibra
PAX: Red Skull, Chunks, Dan and Dave, Ponzi, Ripcord, toga, bigbang, Grape, Patty, Right Said, Ginger, Crocket, C Sharp, Catfish, Zorro, Snapper, Old MacDonald, Pearl, Humble Boxer, Filet O’Fish, Dreamcast, Big Country, Vera Wang, Slab, Ten Pack, Speedway
FNGs: None
COUNT: 27
First. We didn’t finish the workout and that drives me crazy. I’ll take that as poor leadership there are a few things I should have adjusted BUT I’ve done this workout solo and even Q’d it a few times (starting at 200 reps) so I know it can fit in. I don’t like not finishing things, personal pet-peeve of mine :sweat_smile:

Exercises are to be done in sets of 25 reps. After completing 25 reps, run to the designated spot and do 3 burpees. After the 3 burpees, run back and continue with exercise.

175 curls
150 big boi situps
125 Overhead Press
100 Kettlebell Swings
75 Merkins
50 We’re not worthy’s
25 Blockees

The 200 rep set would have been Bonnie Blairs but I knew that was not going to happen and I’ve been doing Squatober so my legs barely work anyhow and decided to cut it :joy:

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National Relaxation Day

Conditions: Relaxing 70s, overcast

PAX: RedSkull, Offshore, JoeyFreshwater, WhiteGold, Black Widow, Funyuns, Dimples (NC PineHurst), Cinderella, Hot and ready, CapsLock, Chiwawa, Pope, and YHC.

Warmorama: Mosey to top of the Parking Garage, 10 SSH, 10 GM OYO, WMH OYO, 25 Cherry Pickers as YHC Describes today’s Thang

Thang: Relax and put your feet up for 11’s

SIde 1: Derkins, Side 2: Hip slappers. Burpie Broad Jump as a mode of transportation both ways . 11’s quickly was changed to 7’s. YHC didn’t realize the 30yards one way would add up quick. (took us 20-25 mins to complete)

Mosey to the pullup bars: Put your feet up. 10 Toes to bar, other PAX do Flutter kicks. Flapjack and RNR. Notes: Cinderella is a pro at these and gets extra credit. YHC got called out on flutter kicks, with legs not being straight. Fuyuns filling the void of Bagger Vance.

Merkin Lovely Day: Hold Plank and perform a merkin everytime “Lovely Day” is Said in the song. Bill Withers FTW

Mary: Supermans 20 IC, LBC 50 IC, 20 BBSU OYO, 60 sec plank

Moleskin: Don’t settle for the Status Quo

Prayers for Spicoli, group prayer tonight @ Jaden Stevens House 7pm

CSAUP: 9-11 at Percy Warner stairs. Might have 2 options.

1: 440am Start with 30# ruck

2: 515am start no no ruck

both options will be done by 615-620

 

SYTIG,

BigBang

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Reminiscing of the early F3 Nashville days when things were hard

Conditions:  Pleasant, calm, 60 degrees,  a sleeveless KeyLargo type of morning.

MC early: Funyuns reminiscing oh how YHC wears weird cloths / shoes to STH, CalfKiller giving some nice long hugs to Yardsale, FD’s coffee is primed on the back of his truck, but YHC has a feeling that we’ll run into him at the bottom of the ninth.

8 PAX Double in the last 3 minutes, thankfully to make 16ish

PAX: Cowboy, Kathy, Prevac, Yard sale, Unbrella, Karamazov, PSL, Razor, BlackLung, Nightstand, Bagger Vance, Floppy Disk, Calfkiller, Cinderella, Funyuns, CapsLock, Binary and YHC

COP: Short slow lap around church     

37 SSH  IC

37 Burpies  IC ( IC so PSL didn’t have to wait 5 min for YHC )

Bluetooth time: “Mountain Dew”   

Oldie but goodie. PAX perform MTN CLMrs entire song and give Q a Merkin when MTN Dew is said

OK count off into groups of 4 and each group grab a log    

Mosey to the Valley next to the Horse parking lot

THANG: 4 PAX = 4 Exercises rotate through all

#1 Lunge up the hill 

#2 Broadjump up hill

#3 Roll Log up hill 

#4 Crawbear up hill

YHC was surprised how fast the Valley work went so……

Group Log sit ups. each grp of 4 PAX created an “+” and then did a WW2 and passed log to PAX to his right. This didnt last long, YHC takes blame for the mess.

Change of plans. Line up on one side of parking lot and Burpie broad jump to the tower (aprrox 60-80yds)

Back to the start for next group work.

PAX#1 Sprint to Tower and back

PAX#2 Thruster with Log

PAX#3 J-Los

Pax#4 180° jump squats.

rotate through all stations.

RNR

Back to the Valley for an encore.  Crawlbear all together to top, and grab your logs and back to start.

Finale: Bill Withers “Lovely Day”

Low plank and give Bill a Merkin everytime lovey day is said. Oh and hold that last note.

Moleskin/COT: Thanks for “bearing” with me this morning. YHC hates seeing his number increase, but happy to start it off right with some HIMs.

Prayers for Kemps, Vegas, F3 Houston and the other F3 Brothers we have lost this year.

Upcoming:

WarPath Sat 10-7-17 5am start @ pinkerton in Franklin  hit me up and we can talk.

GrowRuck 11-17-17

Reach Out, Lift Up, and know that God is Good all the time.

Sparty On