Nolan Richardson invades the Dash at Flatline
QIC: BAM
Date: 9/17/19
PAX: Root Canal(WD), Honey Badger(WB), Red Baron, Tommy Boy, Cherry Pie, Hazer, $5 Footlong, BAM
Thankful for the chance to Q this morning, mostly to ensure YHC got out of bed to post! #accountability
The pax was waiting on the Q, anxious for what was in store. As YHC scanned there was a mixture of “old faves”, and new to me pax, and a #kotters to Hazer who was kind enough to post in support of my Q.
0530 struck and YHC reminded the assembled men of the mission of F3 – to plant, grow, and serve small workouts for men for the invigoration of male community leadership.
We were off!
Warm-0-rama
Q said to mosey around the parking lot to start out. Our resident WD and funny guy, Root Canal, decided to go in his own direction. The rest of the pax followed the Q and our comedian soon fell in line.
Pax stopped its mosey every once in a while to do some exercises and then wound up at Corpening Plaza for…
The Thang
Pax assumed plank position as the Q explained what was in store (since this is Flatline and our esteemed creator Beverly said there will be no standing still/recovery during Flatline)
Nolan Richardson was the famed coach of the Arkansas Razorbacks hoops team, and they were known for their “40 minutes of hell” style of play. So fitting this exercise routine is called “Nolan Richardson”
P1 does stated exercise while P2 runs backwards across plaza. P2 gives a Bobby Hurley after crossing and then moseys back to P1.
- Squat Jumps x 150
- CDD x 150
- Squats x 300
- WWII x 150
- Arm Swirly Things x 300
- Merkins x 150
- IW x 300 (double count of course, because that’s how old Nolan rolls)
As time was fast coming to a close, pax cut IW’s a little short and then moseyed back to parking lot. Some of pax did more IW’s while waiting on the 6.
Prayer Requests
- Root Canal’s daughter, Annie, working through technical glitches to get her GRE app turned in today
- $5 Footlongs wedding day is Saturday!! (it’s on Pilot Mountain and he said there would be free drinks, but for some reason wouldn’t divulge exactly where on Pilot Mt. the ceremony would be #weird)
- Wynn Burrus, a UNC student and niece to Karen and Billy Rice (friends of several pax), was found unresponsive yesterday and is in ICU. She had been sick, but don’t know cause/more details.
NMM
- A great effort by the pax today! YHC likes sets of exercises like this one, just makes planning easier. But this certainly got the heart rate up and kept it up!
- According to the F3Nation website, 150 Burpees is supposed to be the first exercise. Since YHC isn’t a sadist and sticks with the “don’t Q what you can’t do”, we deconstructed that with jump squats and CDD. Seemed sufficient.
- After the Q said to partner up, even though the Q and Cherry Pie were wearing the same shirt #goMistletoeRun, CP kept moving. Duly noted, YHC’s fitness level is not compatible with CP.
- Tommy Boy seemed to really be having fun today, YHC thinks he said so.
- The down side of half the pax always having to count reps, MC gets a little stunted.
- Thankful to get to post with Honey Badger, Red Baron, and Tommy Boy for the first time. They were getting after it! Hopefully this was sufficient for folks of their younger ages and increased fitness levels. (maybe CP will hang with them #coolkidstable)
- As always a great mixture of dudes of different ages and backgrounds with a common goal of getting better, so we can be better men.
