Date : December 27, 2019
AO : Firepit
QiC : Shoota
PAX : Hoser, Delorean, Yoda, Wilson, House Arrest, Braddock, Lump, Maytag, Oregon Trail, Import, HackFace, Shocker, 3-Putt and Noble Virus.
Warm-o-rama;
SSH's in cadence
BACs in cadence
Back BACs in cadence
Good Mornings OYO - Bartman talk commences
WMHs OYO while
As the pax complete their WMHs, the QiC starts to prepare for the final stage of WOR...which includes one of the catchiest, memorable songs of all time....Tubthumping by Chumbawamba! That's right, 4 straight minutes of high knees, every time they say I get knocked down we do a burpee! So cheesy it was awesome...plus the pax had the song ringing in their head for the next 45 minutes.
Mosey to the side hill;
Mucho Chesto variation;
5 merkins, politician up the hill, 5 more merkins, and bear crawl down the hill.
5 diamond merkins, politician up the hill, 5 more diamonds and bear crawl down the hill.
Repeat with werkins, staggered right, and staggered left.
Pax enjoyed this so much we decided to RINSE and REPEAT!
Mosey to the parking lot for the next thang;
Stop along the way for hand over hand the entire length of the long curb.
Continue to mosey
Circle up;
Modified laney lou - high plank position, each pax completes 5 merkins...but wait we're all going to do them with each pax. 5 merkins each time, 15 total pax equals 75 merkins for the accountants in the group! Hold high plank....
Next up, laney lou. This time each pax does 5 merkins while the other pax hold high plank until we're all in.
Everyone get up. Time for jump lunges in cadence. Rinse and Repeat. Legs are burning.
Back to high plank. Bear crawl ring of fire with a mucho chesto mixed in. When QiC yells stop complete 5 merkins, bear crawl, 5 werkins, bear crawl, 5 diamonds, BC, 5 staggered right, BC, 5 staggered left, BC to complete the circle. Somehow during this exercise our circle went from a radius of 20 feet to about 50 feet...bear crawling in a circle must be hard.
Day wouldn't be complete without a burpee apocalypse. Let's go! 10 burpees, 9, 8, 7, 6....stop! Changeup.....everyone get on the line.
For 5-1 we're going to do burpee broad jumps. Go!
Lunge walk back to the starting line....let's mosey back to the shovel flag...speaking of, where is the shovel flag? Have we lost it? Haven't seen it in a while.
Circle up...it's a Shoota Q so you know how it ends. Captain Thors...we only have 5 minutes so not enough time to finish. Let's get as many as we can. 1:4, 2:8, 3:12, 4:16, 5:20, 6:24...wait we may have time! 7:28, 8:32, 9:36...10:40! 5 minute Captain Thors...that is a new record, nice work men!
Moleskin:
Sometimes when you show up to F3 Franklin you know the gas tank is empty...but you show up anyway. You know that there is a group a guys that you are accountable too. That's what I love the most, the days where everything seems like a struggle, yet everyone is battling. It reminds you to enjoy the days where the gas tank is full. You can look to the right and see a man willing to wake up early, battle a mist and lay in the water because he knows there is a better version of himself on the horizon that he can only achieve by putting in the work. You can look to the left and see a man struggling and know that you have the ability to push him beyond his comfort zone, to a place where growth can be found. Iron sharpens iron every day at F3 Franklin and I am humbled to get to play a part in that every time we step in the gloom. 2020 is going to be great....let's keep the momentum going everyone, love you guys! Thank you for making me a better version of myself!
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