Mosey, Stairs, & more Stairs

QIC: Steam Engine

PAX: Ohms, Angus, Mr. Clean, Marco Polo, Ringwald, Sundance, Worth, Whittler, Flemish

AO: Hill City

Date: 02/06/2018

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

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.

The Thang:

Mosey to Chestnut walking bridge where we encoutered our first flight of stairs.

1st 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

2nd Stairs

Sprint up stairs Rinse and repeat 3x

Mosey towardsTennessee Aquarium where we found a nice set of stairs

3rd Stairs

Sprint up stairs Rinse and repeat 2x

4th Stairs

Hit every step going up Rinse and repeat 2x

5th Stairs

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

Mary:

Flutter Kicks IC 10x

Hello Dolly IC 10x

Rosalita IC 10x

Time

Since Shovel Flag was absent this AM we got hit with the 10 Burpee penalty


COT: 

Count-o-rama

Name-o-rama

Prayer Request:

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

Announcement:

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!