I drove 55 minutes each way for a 45 minute sweat session with the Kzoo region.
AO: The Litterbox
We did a Billy Madison style with Hairburners in between which is sled pushing a cinder block. Awful…
-GB
Down Range
Down Range @ The Parthenon
6/19/24-
1 PAX and a colleague from F3 Gwinnett (Crack, he’s posted at The Hub before) posted down range at F3 Nashville The Parthenon for a killer full body BD. Details disclosed in my next Q cuz I’m repeating this simple humbling set 😉
it was cool cuz 5 of the 14 PAX that posted that morning were DR.
Back Blast:AO: MidtownDate: 2024-06-19 Juneteeth! :)Time: 0530Q: @Romano (MILKSHAKE)FNG: 0Pax: @PJ Black Swan @PomPom @Bee Gee @Eric Scott – Sparky 1 gentleman from down range (PackRat)
The Thang – Turn and Burn ????
Warmup
1M Armcircles
10 Windmills
60 High Knees/Butt Kicks
10 Side straddle hops
Workout ????️
Phase 1
Diamond Mericans 25
Single leg squats 30
Superman 60 seconds
Plank jacks 25
Burpee’s 10
Turn and burn???? 25% 50% 75% 110%
Phase 2
Mericans 25
Jumpshot squats, 25
Tricep dips 25
Overhead on claps 50
Burpee throw downs 10 ????♂️
Turn and burn ????
Phase 3
Mericans wide 25
Squats 30
Arm circles 10 count
American hammers 10 count
Burpee’s with a one two 10 ????
Last turn and burn ????
1 Round of Mary
Hard Stop ????
COT: Romans 16:17-20
17 I appeal to you, brothers, to watch out for those who cause divisions and create obstacles contrary to the doctrine that you have been taught; avoid them.
18 For such persons do not serve our Lord Christ, but their own appetites, and by smooth talk and flattery they deceive the hearts of the naive.
19 For your obedience is known to all, so that I rejoice over you, but I want you to be wise as to what is good and innocent as to what is evil.
20 The God of peace will soon crush Satan under your feet. The grace of our Lord Jesus Christ be with you.
Prayer ????????
PackRat: Family Member Johnny finding faith and direction.
Bee Gee: Father, Zamboni with a new position, may he thrive and receive blessings. Bees Gee may he find: Balance Peace Wisdom Strength and Rest.
Excuse any of my riffs or getting off track in prayer. I’ll stay focused and keep it more in line next time 😉
Make it a great day!!! ???????? ????
Gummy In Louisville, KY
AO: The Ruiner
It was a solid beatdown, mostly consisting of farmer carrying across an entire soccer field sized plot, and then lots of sprints. Again not much cadence was called which I really value about our community.
I led part of the Mary, I think that’s a cool thing we should do for DR when we Q. It was good to talk with each guy there and one even tipped me off that DD at bars get free pop and lemonade and stuff which since I was doing that all weekend came in handy!
Coffee was great as well, got to connect with a PAX who grew up in Kankakee near Davis Creek. Sungaros Coffee, 10/10 recommend. 13 PAX if my memory serves me right. Injured Q “Duckling” did a great job modifying himself but pushing everyone else.
-GB
Gummy Bear DR in CARPEX, NC
AO: The 5 AND Shaken Not Stirred
Ya Boy doubled down OOT and put in work from 05:00 to 06:45 with 10 the first half and 30+ the second half. The first half was a solid burner with lots of backwards hills and running.
The second half consisted of Carpex’s version of Kato having us do the weirdest things imaginable, but mostly in a figure 8 design and handed the entire Mary off to me to lead. Apparently we are a unique region for counting cadences so often because they were very surprised at how I did that hmm.
Fun group of guys, coffee was had at the AO and a special thanks to Dewey Decimal for picking me up and dropping me off! Nice guys, beautiful park, would recommend 10/10…
-GB