THANG:
12 Days style – 1 rep of the first, 2 reps of the 2nd + 1 rep of the first, etc
Intentionally threw a ton of new movements focused on foundational strength, taking care of core, low back, and shoulders.
Rx: 30lb block
– Pistol hop (from a sitting position, holding block, single leg get up with power hop). 1 each leg.
– Worthy squats (Squat with straight arm block hold, we’re not worthy at the bottom)
– Referee jump. Modify to Iron Mike if needed (2 is 1)
– Around the world deep squat (4 each side, block around your noggin and back)
– Tennessee Wedding Dates (Hold top of APD with block overhead, reach it back down behind head and back up)
– Haunted tower (plank feet on bench and block in front, hands step up onto block and back down. 6 each side)
– Block pullover (Press block out front, back in, hinge it over your head and back (like you’re taking off a sweater))
– Thruster
– Angel crunch (crunchy with a block and on the picnic table)
– Ground 2 OH (block go on ground now block go overhead)
– Hinge squat (block squat, hinge and like your six at the bottom and back down)
– Plank reach (low plank, reach and touch block, rocking at full extension to extend further
CONDITIONS: Colder after sunrise than before, somehow.
WARMUP: 15 minutes of standing in the cold waiting for EZ-Go to start the race
THE THANG: A 5K and 1 mile loop exhibiting some of the best rolling hills and gradual grades Nashville has to offer.
MOLESKINE: 300 pancakes were flipped, friendships were forged, community was built, and coffee was drained. Great time had by all.
ANNOUNCEMENTS: Come see us again next year!
