12/22/18: That F3 Nashville Flavor

by F3LexKY Admin, posted in Backblast

AO: Gridlock

QIC: Pumpkin Spice (F3 Nashville)

PAX: Barney Fife, Chesty, Count Chocula, Duggar, Fragile, HanzAndFranz, Incognito, Kisses, Opera Ghost, Nickels, Oshag, Pinky, Sous Vide, Triceratops, T-rex, Zebra

After a brief disclaimer, the PAX began with an F3 Nashville special — and in fact the only proper way to begin an hour-long workout — a Burpee Apocalypse. 

  • 10 Burpees
  • Once the 6 completed their burpees…
  • 9 Burpees…
  • 8 Burpees…
  • 7 Burpees
  • Continue counting down by 1 until 1 final Burpee has been completed

Now that the PAX were awake, they could then Mosey up to the basketball court parking lot, whereupon some Warmorama could be enjoyed — in cadence, of course. The cadence game could not have been stronger:

WARMORAMA

SSH x 15

WMH X 15

LBAC X 15

Overhead Press X 15

rLBAC X 15

THE THANG

A quick Mosey back to the parking lot for the main event, Part 1. 

Bearcrawl 1-2-3

The PAX partnered up for some old-fashioned Bearcrawl 1-2-3 (see attached map). One started the team count of the following exercises:

100 Merkins

200 LBCs

300 Squats

The other partner ran the short blue course, Bearcrawled the red course, Bernied (ran backwards) the green, then made their way back to the Exercise Zone with a run to tag their partner out and pick up the count where their partner left off.  The exercising partner then took to the course. The fun continued until the 1-2-3 exercises were complete. Alternating 30-second Planks and Air Chair were aplenty until the Six arrived.

Now that Part 1 of the workout was complete, there was sufficient mumblechatter from the PAX regarding a hunger for more punishment. I of course obliged with Part 2 of the workout. We made our way to the tennis courts. 

Partner Burpee Broad Jump

The PAX kept their partner for this exercise. While one partner started doing Modified Burpee Broad Jumps (1 Burpee for every 2 Broad Jumps) on the tennis course (see map below), the other partner ran around the course to the finish and then back-tracked on the course to meet their partner, tagging them out. The running partner started the Burpee Broad Jumps and the other partner then ran from that position to the finish and backtracked to meet their partner. The PAX continue trading off running and Burpee Broad Jumping until the Burpee Broad Jumping finally reached the finish. The PAX grabbed some wall for People’s Chair until the Six arrived.

The Nashville Hot Chicken F3 Flavor was in full effect by this point. But, alas, the mumblechatter continued. So the only logical next step — given the Bearcrawl had already been utilized — was for a little Crawlbear, hill-style. We made our way over to a suitable hill and Crawlbeared our way up the hill. Every five hand moves cost one Merkin, a price that was paid before the next five hand moves.

It was finally time to bring the Guest-Q to a close, so we made our way back to the Shovelflag. It was time for a little upper core Mary, in the form of what else but another Burpee Apocalypse. Starting at 10, we worked our way down to 1 to finish it out.

MOLESKIN

  • I heartily enjoyed leading the F3 Lexington HIM on a Guest-Q. I hope the Nashville F3 flavor might sneak it’s way into the Gridlock action from time to time.
  • At one point during the workout, YHC heard a PAX utter such mumblechatter as, “you’re crazy.” I of course took this as a complement and doubled down on my Burpee Broad Jumps.
  • HanzAndFranz requested we be in prayer for him and his family, as this marks the 1-year mark of having lost his mother. Let’s support him in this time.
  • About half the PAX moseyed to North Lime to balance out all the calories they just burned with delicious doughnuts and coffee. Significant mumblechatter commenced regarding historically epic workouts, not the least of which one including some pallets.

BULLHORN

  • It appears that Monday will include burpees on burpees on burpees. Come join in on the fun!