WARMUP:
– 10 FLBAC
– 10 RLBAC
– 40 Air Presses
– 15 Moroccan Night Clubs
THE THANG: Mosey to the circle
Part 1: PAX completed the following sequence and ran a lap, held a plank until all in. Performed 3 times.
– 50 LBCs
– 40 Flutterkicks
– 30 American Hammers
– 20 Boxcutters
– 10 V-ups
After 3 rounds, 30 V-ups. Mosey to playground.
Part 2: PAX split into groups of 3. 1 PAX ran around the dance center as the timer. 1 PAX did WW1s. 1 PAX did pull-ups with a leg raise. Everyone ran 3 times. WW1s until last group finished.
Mosey to Startex.
15 WW1s and almost a 60sec Hollow Body Hold.
MOLESKINE:
– Maybe my shortest backblast ever. With my big toe on the mend, I focused on core, keeping jumping and toe-bending activities to a minimum. No burpees or bear crawls to get on CubCadet’s good side. Feedback is always welcome.
ANNOUNCEMENTS:
– Convergence at greenmachine tomorrow for ultimate frisbee and Nantan handoff
– July 4 convergence at handsomizer
COT:
– Everyone shared a word/thought of gratitude. Special mention to Tim the Toolman who is thankful that we are able to support each other and still have reasonable and respectful discourse on topics on which we may disagree. :muscle:
WARMUP: none
THE THANG:
Rectangle (wrektangle)
– One partner runs the rectangle
– Second partner does slow movement until first partner gets to him
– Slow movements:
– Komodo dragon
– Crabwalk
– Bear crawl
– Lunge
– 7’s
– hand release merican
– Lieutenant Dan
ANNOUNCEMENTS:
– Ragnar run – ask Chunks or Salami for details
– Jul4 convergence at handsomizer
– June 26: nantan hand off at green machine
COT:
Prayers
– salami job
– Middle East peace
– Travel visa for game stop
WARMUP: oyo before 5:30 start
THE THANG:
Rectangle:
Two times
– one partner runs the baseball field
– Second partner does a slower travel
– Switch when runner gets to other partner
– Four slow travels
– Komodo dragons
– Murder bunnies
– Bear crawl
– Crab walk
– 11’s
– squat
–
Burpees
MOLESKINE:
I missed SalPal at his home AO.
Grateful for those who did choose to work today.
ANNOUNCEMENTS:
July 4 convergence at handsomizer
CONDITIONS: Nostalgic
WARMUP: t-cell leads in a mosey around the AOQ. There may have been some signs of tears as he recalled the days of princessaurora and Hi-Viz (who??).
THE THANG:
#1: t-cell favorite – parking lot shuffle with escalating exercises of burpees, 2 jump squats, and some merkins. A little bit of mumblechatter about speaker volume and the tawdry subtext of these fine pop tunes.
#2: After being gassed from the shuffle, YHC took over to do DIDs at the startex (another t-cell classic) followed by a partner run around the Rec Center Circle highlighted by more burpees, squats, Iron Mikes, and merkins.
Mary to round it off with my 2.0, Steampunk, brazenly throwing out fingertip merkins as the next exercise. Needless to say, I a) was a proud papa and b) totally modified those buggers.
COT: Words or praise, prayers, and gratitude shared. This was also a celebration of my 2.1’s graduation from St. Cecilia Academy later Friday – she’s her own diva/princess of whom this dad is extremely proud.
Ended with a demand that coffeeteria heads to Dose to keep with the nostalgic spirit as well as the demands of our guest – the way many PAX became salty after that announcement made YHC think t-cell had asked for another round of fingertip merkins. Sheesh . . .
Always great to see F3 Nashville royalty at the Most Respected AO in Nashville. Come back again!
WARMUP: SSH (for Pep), Downward Dog, Cobra, Calf stretch, Imperial Walkers, Hillbillys, Don Quixote,
THE THANG:
Split in 4 groups which turned out to be pairs (3 came later to flesh out the 11)
To the playgroud
Tabata Style : 45 sec on 15 sec between, 2 rounds, 2 sets
Station One : Pull Ups with Squat in between
Station Two : Crunchy Frogs
Station Three : Incline Merkins
Station Four : Swing Thrusters (knees to chest)
10 count
Mosey to the hill
11s – Mountain Climbers, Iron Mikes, Slap Merkins in the middle
In pairs the teams begin on opposite ends (each start at 1 doing opposite exercises ) When you meet you partner do 5 slap merkins.
MOLESKINE: Words of Gratitude from the PAX: Heard Wife, Grandkids, Son coming home, New Pope, many more.
Pleasure to join in the fun. Execellent AO, Big tnx to Firefox for luring me over.
Coffeeteria – Took over Star Bagle, excellent convo
WARMUP: Two laps around the parking lot.
THE THANG: PAX did dealer’s choice routine while they went up one by one to elect an F3 Pope at the Centennial Conclave, held at the Parthenon. Cardinal Burkrall was elected Pope Bearcrawl I, and in his honor we bearcrawled the length of the Parthenon green and back.
MOLESKINE: I need to work on giving clearer directions.
ANNOUNCEMENTS: Middle TN Convergence, RenFaire, Brewsday in a month.
COT: For Papa Bear’s family friend Nancy that passed unexpectedly, for the Catholic Church as a new pope is elected. For intentions unspoken.
WARMUP:
Mosey with coupons for 1/2 the PAX; various stretching, LBACs, Squats
THE THANG:
Buy in of 10 SSHs; next rnd. 10 squats; next rnd. 10 burpees; rinse repeat
Role dice after buy in – number corresponds to Station – at which you do 25 reps of each movement:
Station 1
Merkins
Ranger Merkins
HR Merkins
HL Merkins
Station 2
Curls
CPRs
Rows
Lawnmower pulls
Station 3
Lunges
Squats
Seesaw Lunges
Calf Raises
Station 4
Overhead Press
Taint scrapper
Thruster
Truck drivers
Station 5
American Hammers
Mtn Climbers
Flutter Kicks
BBSUs
Station 6
Chest press
Grave diggers
Side bends
Blockees
Mosey back with coupons
3 minutes of Mary
MOLESKINE:
ANNOUNCEMENTS: brewsday Tuesday
COT: Thank you all for letting me lead! Looking forward to being back soon.
WARMUP:
42 SSH = my age!
THE THANG:
The PAX voted and Yacht Rock was the playlist choice.
Pass the speaker run towards Love Circle.
Took a hard right on 29th and headed back to the hill next to the Parthenon.
Count off 1s and 2s. Partner up. Each partner group picked an exercise for the rest of the PAX while they were the timer and ran up and down the hill. Once everyone had a turn as the timer, mosey to the lawn in front of the Parthenon.
Round 1 25% to the other side and 1 burpee and back
Round 2 25% to the other side and 2 burpees and back
Round 3 50% to the other side and 3 burpees and back
Round 4 50% to the other side and 4 burpees and back
Round 5 90% to the other side and 5 burpees and back
Mosey back to startex with a sprint to the finish.
4 Mins of mary left with some up and downs with burpees
Always an honor to lead.
3 FNGs were welcomed to the crew: Carrot Top, OJ, and Kincade
MOLESKINE: 95% of men over 35 will never sprint again. We will not be a part of that statistic.
ANNOUNCEMENTS: Check Slack
COT: Prayed out!
WARMUP:
THE THANG:
1 Jesus is condemned to death: Jesus is wrongfully judged by Pontius Pilate and sentenced to death.
Warmup: 5 minutes of stretching and active warmup
2 Jesus carries His cross: Jesus is given the cross and begins his journey to Calvary.
Lap around the track with logs
3 Jesus falls the first time: Jesus, burdened by the cross, falls for the first time.
25 Burpees over log
4 Jesus meets His mother: Jesus encounters his mother, Mary, during his suffering.
Mary: Twenty-Five Leg raises, Heel Taps, Hollow Hold
5 Simon helps Jesus carry the cross: Simon of Cyrene is forced to help Jesus carry the cross.
To the stage and back
6 Veronica wipes the face of Jesus: A woman named Veronica wipes Jesus’ face with her veil.
1 minute Rest
7 Jesus falls the second time: Jesus falls again, struggling under the weight of the cross.
25 Burpees over log
8 Jesus speaks to the women of Jerusalem: Jesus consoles the women of Jerusalem who weep over him.
21s 3 sets
9 Jesus falls the third time: Jesus falls a final time, nearing the end of his journey.
25 Burpees over log
10 Jesus is stripped of His garments: Jesus is stripped of his clothing before being nailed to the cross.
WLS to the cones and back X2
11 Jesus is nailed to the cross: Jesus is nailed to the cross, suffering the ultimate sacrifice.
Rows 2X15
12 Jesus dies on the cross: Jesus dies on the cross, fulfilling his promise to redeem humanity.
Ring of Fire shoulder press 1/2/3
13 Jesus’ body is removed from the cross: Joseph of Arimathea and Nicodemus take Jesus’ body down from the cross.
Buddy Carry
14 Jesus is placed in the tomb: Jesus’ body is laid in a tomb, awaiting the resurrection.
Drop weight and recovery lap
MOLESKINE:
Taking time to think through the individual moments of Jesus’ passion is a great way to start off Good Friday. Old school covenants required the two people entering the covenant to walk between the halves of animals who had been sacrificed. This symbolized the promise to uphold the covenant lest they suffer the same fate as the animals. When God made His covenant with Abraham, he was the only one who passed between the animals. Abraham never did. This means that from the beginning, God promised that if we ever broke the covenant, He would bear the penalty. Only the sacrifice of Jesus could satisfy justice while also offering immeasurable mercy.
ANNOUNCEMENTS:
COT: prayers were offered up
Thank y’all for letting me lead!
