QIC: Ohms
Date: 10/25/2017
PAX: Prosciutto, Early Bird, Laces Out (RESPECT), Stairmaster, Snowflake, Mr. Clean, Pumpkin
AO: The Griff (Vandergriff Park)
Conditions: 45 deg. F, with the cool weather came breaths of cold air and sweat shirts.
This is an extremely exciting week for F3 Chatt and the expansion of our group into two new AO’s (Beast Ridge and The Griff). It’s a good feeling being able to grow as a team and to have the honor to work out with some very dedicated men. I cannot express how appreciative and thankful I am for my F3 Family and the commitment that my brothers show to wake up and make it to the Gloom at 0530. This morning we had two PAX come all the way from East Ridge and another PAX come from Lookout Valley to show their support for the Inaugural Launch at Vandergriff Park. This is NOT a gym, this is NOT a workout routine…this is a lifestyle and a family! Good work BROTHERS!
WARM-UP:
– SSH x 25 IC
– Cotton Pickers x 15 IC
– Windmills x 15 IC
– Arm Circles x 15 IC
– Reverse Arm Circles x 15 IC
– Moroccan Night Club x 15 IC
– Shoulder Press x 15 IC
– Smurf Jacks x 15 IC
– SSH x 20 IC
THE THANG:
Round #1: The Track
- Mosey along The Track around the Park (0.2 miles)
- Take another mosey around The Track
- At every light pole perform 10 Merkins
- 14 light poles x 10 Merkins = 140 Merkins
- Indian Runs 2 laps around The Track
- Take another mosey around The Track
- At every light Pole perform 15 LBCs
- 14 light poles x 15 LBCs = 210 LBCs
Round #2: Mini Midoriyama
- Mosey across the street, through the unlined parking lot, to the base of The Hill
- Hill Circuit:
- PAX #1 – perform Carolina Dry Docks
- PAX #2 – Run up and down The Hill
- Rinse and Repeat until a total of 100 reps have been completed
- Mosey back through the unlined parking lot, across the street, back to Vandergriff
Round #3: Coupon Suicides
- Perform Bicep Curls x 10 and Shoulder Press x 10 (with coupon)
- Sprint 5 yards and back
- Perform Bicep Curls x 10 and Shoulder Press x 10 (with coupon)
- Sprint 5 yards and back, then 10 yards and back
- Perform Bicep Curls x 10 and Shoulder Press x 10 (with coupon)
- Sprint 5 yards and back, 10 yards and back, then 15 yards and back
- Rinse and repeat x 5 until you reach 25 yard mark
- Mosey to The Love Shack
TOTALS Per PAX:
- 1.5 Miles
- 140 Merkins
- 210 LBCs
- 50 Carolina Dry Docks
- 50 Bicep Curls
- 50 Shoulder Presses
MOLESKIN
“You dream. You plan. You reach. There will be obstacles. There will be doubters. There will be mistakes. But with hard work, with belief, with confidence and trust in yourself and those around you, there are no limits.”
Countorama
Nameorama
BOM
Sincerely,
OHMS