WARMUP:
• SSH – 20 IC
• Windmills – 10 IC
• Imperial Walkers – 15 IC
• Arm Circles – 10 forward/10 backward IC
• Cherry Pickers – 10 IC
THE THANG:
Cherry Bomb Circuit – 4 Rounds
** Randomized Q for each activity**
• Merkins – 20
• Squats – 20
• High Plank – 20 seconds
• Lunges – 15 each leg
• CarolinaDry Docks – 15
• Mountain Climbers – 25
Rest 30ish seconds between rounds.
MOLESKINE:
• Typewriter – 20 IC
• Standing Side Crunch (Hillbilly Walkers)– 15 IC
• Chunks with the 5 Burpee Audible
• CarolinaDry Docks Buyout
ANNOUNCEMENTS:
• thestronghold 4:13 Tuesdays & Thursdays – support the new cohort
• Holy Smokers this Thursday Strutter house – check Slack for details
• Check Slack for surrounding AOs and activities
• Lean PAX
COT:
• Prayers for Strutter’s MIL family & safe travels
• Strength & Guidance
Moseyed to the parking lot at the Drakes Creek baseball fields stopping for some Monkey Humpers at the traffic light.
Did some warm up exercises while having some story time about the start of the Castle. Grateful to Cross-stitch and Flipper for planting the seed before we got here. Thanks fellas.
Moseyed around the concession stand. Circled up for the Burpee Apocalypse with a lap around the stand after each set.
Moseyed back to the Startex with some more Monkey Humpers at the light. Then a sprint to the flag.
Finally, 5 mins of MARY and 5 Burpee buy out.
Announcements: LeanPax, Holy Smokers, F3 After Hours. Check Slack for all the details.
BIG ANNOUNCEMENT: Brown Slip is the New AOQ. Congrats brother.
Prayer requests: Travel, Strutter’s family
COT: Was absolutely blown away, yesterday. I didn’t want to start an AO in Hendersonville and was told by several people. “Oh we’ve tried and it’s never worked”. Sunshine pushed me to do it along with Pep , hambone and others committing to coming up from Nashville and beyond. So we launched as an OTB workout, Jan 2024. To see 19 HIMs there, was beyond anything I could comprehend. There were times when it was 2 or 3 of us. Then Dilbert showed up and EH’d every single person he met. Then Strutter arrived from NC, bringing the energy from the mother land.
There are countless others to thank. Thank you all for showing up, leading and investing in the fastest growing AO in Nashville with the best coffeetria. I’m excited to see what is next for the HIMs beyond the Wall (Old Hickory Blvd). White House is growing and it’s just a matter of time before another AO is Hendersonville starts.
SYITG,
Chunks
WARMUP:
Burpee-pocalypse 10 down to 1
THE THANG:
Burpee over block x 5
Block press x 5
R&R x 10, 15. 20, 25, 20, 15, 10, 5
The Grisham WOD was the welcome party workout for STRUGGLE 001 so YHC thought it only fitting to show the 4:13 men who opted out, and the F3 PAX who were unable to attend, what was up. The STRUGGLE 001 class endured this workout, q’d by @bigbang, after admin and before leaving the grounds. After completing this workout they still had 8hrs and 10+ miles left to go. Mad respect for these men, they absolutely crushed it then and did it again with confidence this morning.
Re-inlist was Team Lead for this portion during Struggle 001 so I thought it was only fitting he bring us home for the last 4 rounds
MARY:
I felt like the 4:13 men earned the right to choose Mary so they had the option of typical core work or the burpee-pocalypse. @IronLung loudly chose burpees for the group, which was super fitting for this class. He even took over calling out the rounds “3 BURPEES SIR, DOWN!” 😂
ANNOUNCEMENTS:
– Praise report for the Gunn family
– Prayers for @HairBand and his family navigating the death of a great-grandparent and the related family strife
– Praise again for the $5k from the F3 Foundation
– YHC shared that on Nov 21 we’ll be adopting a little girl we’ve been fostering for 1.5 years now
– Signing Day tomorrow!
COT:
WARMUP:
Grab a coupon
Parking Lot Stretches
Mosey to the upper gravel lot
Side Straddle Hops x 13
Imperial Walkers x 13
Hillbilly Walkers x 13
THE THANG:
1. Move the block – Farmers Carry, Overhead 2 Arms, Overhead 1 Arm, Out-front Straight Arm, Murder Bunnies, Bear Crawl Block Pulls,
2. Mosey to the basketball court – one group runs suicides while the other holds plank or does flutter kicks; switch x 4
3. Blockies x 13
MARY:
5 8 Count Body Builders to end
ANNOUNCEMENTS:
A great morning; thank you to all the PAX that came out to welcome the new class.
COT:
