QIC: Ohms
Date: 06/06/2018
PAX: Geek Squad, Geiger, Mr. Clean, Picasso, The Count
AO: The Griff (Vandergriff Park)
Conditions
60 Degrees and low humidity, crisp and cool for a June morning, heavy dew to keep the feet cool
The Disclaimer
This is F3. I am not a professional and you are here of your own free will. Modify where needed, don’t injure yourself. Push yourself to be better
COP
– SSH x 15 IC
– Windmills x 15 IC
– Cotton Pickers x 15 IC
– SSH 15 IC
– Plank x 10 IC
– Merkins x 10 IC
– Plank x 10 IC
– Carolina Dry Dock x 10 IC
– Plank x 10 IC
– Mountain Climbers x 10 IC
– Plank x 10 IC
– Pickle Pounders x 10 IC
– LAC x 10 IC
– LAC (REV) x 10 IC
– Cherry Pickers x 10 IC
– Chinooks x 10 IC
– Shoulder Press x 10 IC
The Thang
Started off with a short mosey to the football field…gates were lock…so we found an alternate route and performed the Fat Man’s Squeeze through a locked gate. Silly Park & Rec – you can’t keep us out! Once we got into the field YHC instructed the PAX to split into pairs for some running and a total body beat down.
Raise the Roof…
Partner #1: runs the width of the football field and back
Partner #2: performs steps ups with a high knee on top of the bleachers and back down. Repeat until Partner #1 returns from his mosey across the field.
**Rinse & Repeat 5 cycles per partner
Dip Baby Dip…
Partner #1: runs the width of the football field and back
Partner #2: performs dips on bleachers. Repeat until Partner #1 returns from his mosey across the field.
**Rinse & Repeat 5 cycles per partner
Over the Hill and Far Away…
Partner #1: runs to the top of the hill and back down to the bottom
Partner #2: performs 8-count body builders. Repeat until Partner #1 returns from his hike up and down the hill.
**Rinse & Repeat 2 cycles per partner
At this point YHC was ready for a short mosey back to the flag and some Mary to end the morning activities. Some Mumble Chatter sparked up and there were some comments about how running the hill was brutal. So, of course instead of taking the short route we moseyed back up the hill and took the long route back to the flag.
MARY
– LBC x 15 IC
– Freddie Mercury x 15 IC
– BBSU x 15 OYO
Moleskin
Happiness comes a lot easier when you stop complaining about your problems and you start being grateful for all the problems you don’t have. Never waste a second of your life complaining. Complaining doesn’t solve problems, it attracts them. The more you complain, the more problems you’ll have.
News
6/23/2018 @ The Landfill – F3 Knoxville Q School
Upcoming Qs
Candu 6/9/2018 @ The Landfill – Be there and be shirtless….wearing nothing but a sweatband