Posted on by f3ringwald

Rock Out with Your Moc Out

QIC: Ringwald
Date: 1/25/2018
PAX: Bogey, Candu, Laces Out, Mr. Clean, Ohms, Picasso, Prosciutto, Vila, Whittler
AO: Hill City

Conditions

It was a warm, dry, fogless 29 degrees.

The Disclaimer

Welcome to F3, my name is Ringwald and I am on Q as your leader today. You are here on your own free will, we are going to push ourselves today but modify as necessary to stay safe. If you are injured, we will help you to your car, or Bogey’s doorstep.

COP

Parking Lot

  • Side Straddle Hops X 15 IC
  • Wide High Knees X 12 IC
  • Imperial Walkers X 10 IC
  • Windmills X 12 IC
  • Moroccan Night Club X 15 IC
  • Chinook X 15 IC
  • Drowning Pool – Bodies
    • Let the Bodies hit the floor – donkey kick
    • Any number mentioned – Merkin
    • During verses – Alternating Annie’s

The Thang

Divided up workouts into 3 categories – Arms to the tunes of 00s rock, Core to the tunes of 90s rock, and Legs to the tunes of 80s rock.
Arms – Parking Lot

  • Partners with coupons
    • Rotation 1
      • Partner 1 – 10 curb dips; Partner 2 – shoulder press 20 yards
    • Rotation 2
      • Partner 1 – 10 Merkins; Partner 2 – biceps curls 20 yards
    • Rotation 3
      • Partner 1 – 10 curb dips; Partner 2 – arm extension 20 yards
    • Rotation 4
      • Partner 1 – 10 Merkins; Partner 2 – triceps extensions 20 yards
  • Songs Used (10:44)
    • Linkin Park – Papercut (00)
    • White Stripes – Seven Nation Army (03)
    • Muse – Hysteria (04)

Core – Mosey to Coolidge Park

  • 2 Waves of PAX – Catch Me If You Can
    • Rotation 1 – 10 LBCs
    • Rotation 2 – 10 Freddie Mercury’s
    • Rotation 3 – 10 American Hammers
    • Rotation 4 – 10 Big Boy Sit-Ups
  • Songs (13:53)
    • Foo Fighters – Everlong (95)
    • RHCP – Give it Away (91)
    • Rage – Calm Like a Bomb (99)

Legs – Mosey to Mount Titicaca

  • Partners
    • Rotation 1
      • Partner 1 – 5 lunges in place each leg
      • Partner 2 – Sprint to 1st hill – 10 squats; duck walk to 2nd hill – 5 squats
    • Rotation 2
      • Partner 1 – 10 jump squats in place
      • Partner 2 – Sprint to 1st hill – 5 lunges 1 leg; duck walk to 2nd hill – 5 lunges other leg
  • Songs (12:38)
    • Motley Crue – Shout at the Devil (83)
    • Scorpions – Rock You Like A Hurricane (84)
    • Europe – The Final Countdown (86)

Moleskin

God created us to be instruments with the ability to sing and make music. Music is an important part of worship and praise to God, so it only seems fitting that bible verses about music can be found throughout scripture.

Psalm 95:1 – Come, let us sing for joy to the LORD; let us shout aloud to the Rock of our salvation.

“Shout aloud to the Rock of our salvation” – in this day and age, people cannot exercise free speech as it was meant to be. Everyone has to watch what they say in order to avoid offending someone, but never be ashamed to express your faith in the Lord.

Aside from religion, music is one of the most powerful tools that bring people from all walks of life together. Make it a point to try and reach out to someone new and get to know them. You may have more in common than you think, and your conversation could be the thing that brightens their day the most.

News

GoRuck – August 2018
Tough Mudder – September 2018
Chattanooga Marathon Relay – 1 team, would like 2 teams – March 2018
RWB Ruck workout Friday night
RWB is looking at F3 to being an official “Ruck Site”

Upcoming Qs

1/27/2018 – Picasso (The Landfill)
1/29/2018 – Best in Show (Respect) VQ!!!! (Beast Ridge)