Ready for Launch, BOMBS

QIC: Mr. Clean
Date: 05/24/2018
PAX: Cherry Log, Ducktales
AO: The Huey


Ya’ll its late Spring in the South…the heat, humidity, dryness, and pollen came without warning.

The Disclaimer

This is F3, I am not a professional, modify if necessary, push yourself but don’t hurt yourself.


SSH x15 IC

Windmill x12 IC

SSH x15 IC

Baby Arm Circles x10 IC

Reverse x10 IC

Chinhook x10 IC

Shoulder Press x10 IC

Moroccan Night Club x10 IC

SSH x15 IC

Alternating Toe Touches x12 IC

SSH x15 IC

Wave of Merkins x5  

The Thang

The lactic acid was nice and full in the arm muscles, so YHC felt it needed to be worked out promptly this morning.  We “bombed” the heck out of that acid!

50 – Berkins

100 – Overhead Press

150 – Merkins

200 – Bent Over Rows

250 – Squrls (Curls while holding a squat)

Pax ran 0.1 miles, completed 10 SSH, and returned



We are on the verge at The Huey. We have taken a little step back in our attendance, but we are almost ready to launch, so if you’re ready to lead, then step up.  Soft launch is less than 2 weeks away! 


FBC – 0600 at Karl’s Restaurant — 5100 Hixson Pike, Hixson, TN 37343

Saturday June 16, 2018 — Nashville GoRuck Light (Mr. Clean & Cable Cutter HCs)

Tuesday, June 5, 2018 — Huey Soft Launch

Saturday, June 23, 2018 — Training Day (Angus for deets)

Saturday, August 4, 2018 (Contact Ohms or Lugnut for details)

Saturday, August 17, 2018 Chattanooga GoRuck

Saturday, August 25, 2018 Cam Run

Upcoming Qs

05/26/2018 Fissure — Landfill

05/28/2018 — MEMORIAL DAY BASH (Angus, Best in Show, Steam Engine, and Whittler) — Hill City

05/29/2018 Picasso — Hill City

05/30/2018 Snowflake — Griff

05/31/2018 Angus –Hill City