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RS-PC-T

AO: bomber
Q: sooner , Oatmeal
PAX: Papa Bear, Pep, Vector, Schnauzer, Grape, Tim the Toolman, Firefox, CubCadet, Cream Cheese, Hedwig, Wet Wipes
FNGs: None
COUNT: 13
CONDITIONS: respectable

WARMUP: mozy and a respectable amount of stretching

THE THANG:

Sooner begins we’ll choreographed routine

Thang 1: Ab circuit
– 50 crunches
– 50 heel taps
– 50 leg extensions
– 50 Freddie mercs
– 50 crunchy frogs
– 50 hammers
– 50 big boys

Oatmeal gets tired of ab work, throws sooners plan to the winds and takes over

Battle for the most respect (aka f3 bocce)
Split the pax in 2 groups… Sooner gets stuck doing 11s (burpees+star jumps) whilst oatmeal has fun and games getting his friends to play with his ‘bocce’ balls

There was a winner. They are now respected.

MOLESKINE: endeavor to follow in the footsteps of your respected forebearers

ANNOUNCEMENTS: September stuff

COT: healing and gratitude from oatmeal

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BearBridge & the Ab Ripper (DR Q for F3Austin’s “The Bridge”)

Conditions: Perfect!

5 PAX in Attendance: Nimbus (QiC), Alright Alright Alright (Maybe “Just Ah’ight” per Rump Roast), Aaaayyyy, Rump Roast & Spam

Warmorama/Disclaimer: Did a couple arm circles and some leg stretching…not big on warmups…

Thang One: Bear Square Sequence (Starting Point, Base of the Bridge)

Between Each 50 Steps, Execute One Bear Square Sequence

    • Rocky Log Carries – 50 Hops
    • Duck Walk – 50 Steps (Waddles?)
    • Crab Walk – 50 Steps
    • Crawl Bear – 50 Steps
    • Canary Crawl – 50 Steps

Quick Mosey to the Row Rails for 50 Rows, Mosey back to the down slope and resume Bear Square Sequences.

    • Hand Stand Walk (with Bridge Rail Assistance) – 25 on each side
    • Bear Crawl the rest of the way down, DONE!

Thang Two: Bear Brawl Suicides (TM F3Nolensville)

Partner 1 = Crawler (Driver) / Partner 2 = Brawler (Resistance) – Swap Roles at Each Stop.

    • 2 Cars Out and Back
    • 4 Cars Out and Back
    • 6 Cars Out and Back

Thang Three: Ab Ripper HIIT – One Min On, 10 Sec Rest

    • Switches
    • Plank
    • Floating Starfish
    • Push Planks
    • Reverse Crunches
    • Dwarf Kickers
    • Standing Oblique Crunches
    • Wine Mixer
    • World War One’s
    • Beast Planks
    • Side Crunches

Perfectly timed finish!

CoT/Numbers/Names

Moleskine

  • Lots of new moves, thanks for letting me share some F3 Nolensville creations, and “Bearing” with me!
  • Thanksgiving Day workout, 7am Start Time at Zilker Park.
  • Per Coffeteria conversation, Friday’s workout will be a Ruck Workout!  See you there.
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6.29.2018 Pony Racing

Posting live from Midtown hospital after arrival of another 2.0 by the M. Sorry for the delay.  20 come out for a muggy beatdown.  Little does the PAX know it will be a surprise Co-Q with Big Stick and YHC, to be referred to as Big Nuts moving forward.

Start our with a brief mosey and return to the parking lot for the WOR.  Can’t fully remember with all this hospital time but it was pretty standard.  20 SSH, 10 squats, 10 merkins,  10 GM, 10 BAC and a few cherry pickers all IC.

Big stick on DJ spins some amazing William Tell Overature for the PAX to experience my welcome home from work ritual my children have adopted.  During the song (all 10 minutes), group 1 will King Arthur around the parking lot while group 2 does AMRAP hand release burpees. Flap jack until song is complete.  Really got the heart pumping and saw some horrible form by the end!  Hans Zimmer never cuts corners on his epic movie soundtracks.

Hand off to Big Stick for a brutal circuit of 20 rows, 20 power merkins, 20 WWIs, 20 tuck jumps and then 15 butler pull ups all together as a group.  We did 3 rounds of this with a surprise last round of 40 reps in honor of CCrs bday he didn’t tell anyone about.

PAX:  Big Stick, Donuts, BV, Floppy, PSL, CCR, AR, Capslock, Edible Arrangements, Reefer, PSL, Flatline, SkidMark, 3rd degree, Robinhood, Vegemite, Venus, Ludwig, Swampfox, Yard sale.

TClaps to BV for best Coconut form during the KAs.  ATQ never skimps.