The Wall Won't Fall...

at the 🔥Pit

Q - Oregon Trail

PAX - Balls, Bartman, Blart, Butterfly, Copperfield, Cowbell, FnG - DeLorean, Dodger Dog, Dookie, Gig’em, the Hackface, Hoser, Licker, Lump, Lunch Lady, Macaroni, Scud Row, Sanctions, Shoota, Spicoli, Torch, Tortoise, Waterboy, Wilson

We had 25 this morning. Glad to see our brother Spicoli. Thoughts and Prayers and keep fighting. It was a beautiful morning and the perfect opportunity to push and get some good work in prior to Convergence in Nolensville. Old heads, new heads and medium heads present for the jam session. Cadence issues temporarily resolved.

Warm-O-Rama

SSH - 50

Imperial Walkers - 30

Arm Circles - baby forward, get bigger, hold, baby backward, get bigger, hold

Burpee Apacolypse - 10, 9 down to 1

Forgot Good Mornings and WMH’s prior to burpee apacalypse and tried to squeeze them in… didn’t feel right so we Mosey’d to the big parking lot for the main event.

The Thang

Wall of Jericho

Run 1 lap around school, then 7 exercises, 7 reps each. Rinse and repeat 7 times….

The 7 Exercises chosen after lap - Groiners, Yurpee (burpee, on way down, 1 clap merkin, and two tuck jumps),4x4’s (burpee, 4 merkins,4 mountain climbers back up), Freddie Mercury’s, Gas Pumps, Captain Thor - (1 Big Boy Sit Up to 4 American Hammers), Slow Ass Merkins

Squats until all complete lap - rinse and repeat x7

This was the 3rd version of the wall and even through we only got through 4 or 5 cycles I felt it was the toughest yet with some serious core, burpee variation and merkins throughout. Good work to all of you for pushing yourselves.

Moleskin

Like I said at the beginning… “The goal is to dig in, be smart and push yourself.” You only know if you gave it your best. I am always humbled to lead you men and thanks for giving me that opportunity. Thank you all for showing up and having fun. I felt like the effort was there, and I’m hopeful you are feeling more comfortable and pushing appropriately no matter where you are on your experiences with F3.

Props to the EH’ing and the FnG’s checking us out and coming back for more. Props to the Old Heads and Medium Heads welcoming new PAX and showing the way. We all need each other in various ways. Push yourself and compare yourself to your own progress.

Nolensville in 7 hours!

Love your kids, celebrate your wives and remember where you came from.

Be thankful, we are blessed.

-OT