QIC: Mr. Clean
Date: 02/28/2018
PAX: Angus, Snowflake, & Ohms
AO: The Griff
Conditions
Rainy. YHC’s 3rd straight rainy Q. 50 Degrees.
The Disclaimer
Cantore can’t keep us down, but be extra aware of your surroundings in the wet weather. Work Hard. Modify if necessary.
COP
SSH X12 IC
Windmills X12 IC
Cotton Pickers X12 IC
SSH X12 IC
BAC X15 IC
MNC X15 IC
Shoulder Press X15 IC
SSH X12 IC
The Thang
YHC wanted to mind the PAX after a Laces Out beatdown of the legs and several brothers competing in the Chattanooga Marathon Relay so…..get those arm, back, and chest muscles ready!
DORA
PAX 1 – Ran to 5th Light Pole and Back
PAX 2 – Completed Curls, Dips, and Shoulder Presses (w/coupon)
FlapJack until totals are reached.
150 Curls
250 Dips
300 Shoulder Presses
Upper Body Progression #1
Merkins X15 IC (Ohms Led)
Bent Over Rows X50 OYO
Colt 45
Coupon Swings X20 OYO
Upper Body Progression #2
Bench Press X15 IC
Lawnmowers w/Coupon X30 (each arm)
Skullcrushers X15 (4th Light Pole Run), X10 (4th Light Pole Run), X5 (4th Light Pole Run)
Upright Rows X20 OYO
6 MOM
Moleskin
YHC had a nice moleskin planned but was inspired during the beatdown this morning to go a different direction…The men out there this morning represented a 100% Q growth in F3 Chatt. While the numbers were small, the percentage is still just as big! F3 is definitely growing, but the growth of leadership within F3 among those consistent is growing rapidly. Thanks to Angus and Ohms for being OG Qs and sticking it out and Snowflake for seeing a leadership opportunity and welcoming it.
If a man is a quitter, I’d rather find out in practice than in a game. I ask for all a player has so I’ll know later what I can expect. – Paul ‘Bear’ Bryant
F3 Beatdowns are a great practice for life. Are you willing to give everything, so when you leave practice others will know what to expect of you??
News
Friday Breakfast Club – 0600 @ Lillie Mae’s 4712 Dayton Blvd, Chattanooga, TN 37415
F3 Chatt Marathon Relay – Sunday March 4, 2018 (Trash Talking and Training Continues)
GoRuck – Training Continues (August 2018)
Tough Mudder – Training Continues (September 2018)
Upcoming Qs
Angus – 03/01/2018 – Hill City