THE SCENE: Forgot to look, felt like about 75* and humidity wasn’t yet too bad
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Led by Amazon:
BAC forward x20 IC (evidently at Brickyard these are know as manly arm rotations)
BAC backwards x20 IC
Moroccan night clubs x20 IC
OH claps x20 IC
Led by Abort:
Pulse squats x15 IC
Tempo lunge x10 IC
Cobras x10 IC
Amazon:
Sumo squat x10 IC
THA-THANG:
Mosey across Emory Road to the First Tennessee bank parking lot and pair up. Dora style work, one partner does Galway Hookers across parking lot (4 lunge steps, 1 supersquat, 4 lunge steps, 2 supersquats, continue) to cone and the run back. The other partner works through:
- Burps x100
- Calf raises x100 (on 4-ct)
- 200 high knees (left/right 1)
Once the partner returns, swap and continue through the exercises. All groups ended about the same time, so a quick mosey through the parking lots, and back across Emory Road right in front of splash pad. Quick round of ATM’s to even out the leg work we just did, then continue mosey to pick up a pet rock at the lot just beyond the park. Grab your rock and mosey with it across Emory to the Health and Wellness parking lot (fitting right?).
Four corners routine, sort of. Each exercise set with rocks, then run carrying rock overhead to the next corner.
- Front rock raises x20
- Eight count bodybuilders x10
- Rock OH squats x20
- Brickyard manmakers x10
Finish the four corners, then rinse and repeat for a second round. After a quick joke about a third round, its time for the shoulder shredder. Overhead claps on a 4 count, stopping every quarter to pick some cherries. TAKE US TO 100!
Get rock overhead and mosey back across Emory Road for the last time and take the rock back and return it. Mosey back toward start point for a little cardio.
Sprints are around 30 yards, all done together.
- 80% sprint, immediately followed by 10 merkins on 4-ct IC
- 80% sprint, immediately followed by 10 cobras on 4-ct IC
- 100% sprint, AYG, immediately followed by 20 SSH IC
MARY:
Flutter kicks x20 IC
BBSUs x20 OYO
Flutter kicks x20 IC
BBSUs x20 OYO
Boat/canoe cash out – in canoe doing flutters, Moroccan night clubs, OH claps
COUNT-OFF & NAME-O-RAMA
9 strong with plenty of visitors: Herbie, Biohazard, Fob, Manilow, Pele, Lilydipper, Fast N Easy, Amazon, Abort
CIRCLE OF TRUST/BOM:
Amazon spoke about the importance of focusing on others who might be struggling. Lessons he has learned in GORUCK events, specifically his most recent HTL. During those events, and in life in general, we find ourselves struggling and contemplating giving up. But if you look around, there is generally someone worse off than we are. If you focus your energy on them and helping them keep moving, its funny how you forget the pain you’re in or how tired you are. Focus on helping someone else, and you’ll be amazed how far that takes you as well. AYE!!