QIC: Steam Engine
PAX: Ohms, Angus, Mr. Clean, Marco Polo, Ringwald, Sundance, Worth, Whittler, Flemish
AO: Hill City
Conditions: Warm 36 degrees perfect for a long mosey
Disclaimer: I am not a professional. You are here on your own free will. Push yourselves this AM but modify if you have to.
Mosey to Great Hall for COP
Up Straddle Hop IC 12x
Up Straddle Hop (Opposite leg) IC 12x
Windmill IC 12x
Cherry Pickers IC 12x
Imperial Walker IC 12x
Alternating Toe Taps IC 12x
Squats IC 12x
Mountain Climbers IC 12x
The Chattanooga Marathon Relay is March 1 and we have two teams signed up. With less than a month left I decided to have a long mosey and sprinkle in some stairs.
Mosey to Chestnut walking bridge where we encoutered our first flight of stairs.
1 Leg Hop to the top
I Leg Hop (Opposite leg) to the top
Bunny Hop to the top
Continue to Mosey down walking bridge and took a break midway
Toe Merkins (Calf Raises) IC 10x
Mosey to end of walking bridge where we found some benches to take a break
Dip IC 10x Rinse and repeat 2x
Mosey down towards Market St where we found our next flight of stairs
Sprint up stairs Rinse and repeat 3x
Mosey towardsTennessee Aquarium where we found a nice set of stairs
Sprint up stairs Rinse and repeat 2x
Hit every step going up Rinse and repeat 2x
Bunny Hop Up
1 Leg Hop
1 Leg Hop (Opposite leg)
Mosey to start of Market St Bridge where Mr. Clean set the pace for the trek back to the Love Shack. Midway took a small breather.
Squats IC 10x
Finish running across Market St Bridge and start heading towards Love Shack. With the Love Shack with in eyesight decided to call a jail break.
Jail Break from 1st Parking Ticket Booth to the 2nd one.
Now that we have reached the Love Shack there was still a few minutes left for Mary
Flutter Kicks IC 10x
Hello Dolly IC 10x
Rosalita IC 10x
Since Shovel Flag was absent this AM we got hit with the 10 Burpee penalty
Angus with new born & transitioning to a new job
Flemish expecting a new born & transitioning to a new job
Steam Engine friend currently at Vanderbilt Hospital doctors trying to figure out what is wrong
Continue prayers for Rainman & Sparkles
Hump Day Happy Hour: 02/07 at Heaven & Ale starting 1700 msg Whittler for more info
Friday Breakfast Club: 02/09 at Lillie Mae’s starting 0630 msg Mr. Clean for more info
WOD: If you want to go fast go alone, if you want to go far go together. We have used this many time in F3 Chatt and I feel that this is a perfect quote for F3. Especially right now as some of us are preparing for the Chattanooga Marathon Relay. It doesn’t matter the pace as long as we keep getting better every day.
Also according to Angus’s Garmin we got in 2.4 miles this morning. Great job guys!