A Conscious Endeavor

QIC: Whittler
Date: 04/23/2018
PAX: Prosciutto
AO: Beast Ridge


58 degrees and the definition of wet and gloomy.  After all, it wouldn’t be a Beast Ridge workout without it being really wet.

The Disclaimer

Disclaimer was given as we began our mosey.  Pre-existing injuries were disclosed at this time.  It was also disclaimed that we would in fact be getting wet during this workout.


Mosey to shelter in the parking lot that was in place from the recent “Tattanooga” event this past weekend.

SSH x 20

Plank x 20

Plank Jack x 20

Alternating toe touches x 15

SSH x 15

Arm circles x 15

Imperial walker x 15

Plank x 15

Windmill merkin x 10

The Thang

As an homage to Vila and my first ever post with F3 Chatt, I decided to do a little 4 corners escalator/de-escalator.  Arbitrary corners were identified approximately 30 yards apart.

Four Corners Escalator

Corner 1 – 10 merkins

Corner 2 – 10 merkins, 20 flutter kicks

Corner 3 – 10 merkins, 20 flutter kicks, 30 froggy squats

Corner 4 – 10 merkins, 20 flutter kicks, 30 froggy squats, 40 LBCs

Head to pavilion for intermission

Dips x 20

Incline merkins x 20

Decline merkins x 20

Four Corners De-escalator

Corner 1 – 40 LBCs, 30 froggy squats, 20 flutter kicks, 10 merkins

Corner 2 – 30 froggy squats, 20 flutter kicks, 10 merkins

Corner 3 – 20 flutter kicks, 10 merkins

Corner 4 – 10 merkins

Mosey to the hill at the entrance for some pyramids


LBC x 5 at the bottom

Run up hill

LBC x 10


LBC x 15


LBC x 15


LBC x 10


LBC x 5

Down and mosey around parking lot and settle down for 5 MoM

American Hammer x 15

Heel touches x 15

Pretzel crunches x 15 per side

Plank x 15

Pickle Pounder x 10


“I know of no more encouraging fact than the unquestionable ability of man to elevate his life by conscious endeavor.” -Henry David Thoreau

I came upon this quote recently while reading “The 7 Habits of Highly Effective People” and thought immediately about what we do with F3.  We as men and as human beings have the unique ability to change our situation by conscious endeavor.  Each morning when we wake up to work out, we make that conscious effort to make ourselves better.  While we may have spouses that encourage us, we have to take it upon ourselves to elevate our lives.  Happiness and fulfillment in our lives is achieved by conscious effort.  Prosciutto and I were able to spend some time sharing different things happening in our lives and it was refreshing to reconnect with a brother who is going through similar things in life.  There we were, standing in the pouring rain, talking about life and getting through each day by being the best husband, father, and co-worker that we can be.  We are incredibly lucky to be surrounded by such a strong group of men.  And to think, those men are there for us by their on conscious effort.


FBC this Friday – Mr. Clean for the deets

GoRuck coming soon.

Upcoming Qs – It’s going to be a week of absolute beatdowns.  Don’t miss one of them.

Tuesday – Stairmaster (Hill City)

Wednesday – Fissure (The Griff)

Thursday – Angus (Hill City)

Saturday – Ohms (Landfill)