Fissure Swizzles and Sweat

QIC:  Fissure
Date: 07/10/2018
PAX: Ringwald, Bookworm, Hard Hat, Deep End, Whittler, Headshot, Laces Out (Respect), Picasso, Sunshine, Flemish, Speed Bump, V-Squared, Angus, The Count (Respect), Band Camp, Cable Cutter, Candu, Sidekick, Wort
AO: Hill City

Conditions

Just your perfect July, long sleeve type morning

The Disclaimer

F3 is Free and I’m not a professional.  You’re here on your own free will.  Push yourself but don’t hurt yourself.


Mosey to Great Hall for COP

10 Burpees OYO
SSH x25
Good Morning x 10
Willie Mays Hays x 10 IC
Squats x 20 IC
Slow and low merkins x 10 IC

10 Burpees OYO

Mosey to center of Coolidge
8 count bodybuilders x 15
Squats x 20 IC
Slow and low merkins x 10

Mosey to bottom of circle opposite carousel

The Thang:
60 seconds of AMRAP merkins, sprint across the circle, SSH x 15 IC, 3 burpees OYO on way back
120 seconds of AMRAP LBCs, sprint across the circle, SSH x 20 IC, 4 burpees OYO on way back
120 seconds of AMRAP squats, sprint across the circle,  SSH x 15 IC, mosey back
60 seconds of AMRAP big boy sit-ups, sprint across the circle, SSH x 20 IC, 10 burpees on way back
Flutter kicks x 15 IC courtesy of The Count, x 15 IC courtesy of V-Squared, sprint across the circle, SSH x 15 IC, mosey back

Box cutters x 15 IC courtesy of Flemish, spring across the circle, SSH x 15 IC courtesy of Sunshine, mosey to center

8 count bodybuilders x 5, mosey towards Blue Rhino

Mary:

Stop in opening on other side of walking bridge

8 count bodybuilders x 5

Flutter kicks x 15 IC courtesy of Cable Cutter

American Hammers x 15 IC courtesy of Ringwald

Weezy Jeffersons x 10 IC courtesy of Band Camp

Fissure Swizzles x 10 IC courtesy of Picasso

 


Moleskin/Circle of Trust/Ball of Man

20 PAX today.  That’s a lot of HIM right there.  We spoke briefly about spreading the word and continuing to grow F3 Chattanooga.  It doesn’t take much to get guys interested.  Often times it just takes an actual invitation.

We welcomed Band Camp from F3 The Fort today.  He’s only kind of a gamecock so he’s cool.  He also showed us the Weezy Jefferson!

Angus last Q is Thursday at Hill City!

News

Special Ruck this Sunday evening to honor the anniversary of the 2015 terrorist attack, startex/endex details to come, stay tuned on Slack

Chattanooga GoRuck event – August 17th, https://www.goruck.com/event-13223/

Memphis GrowRuck event, September 21-23, https://f3nation.com/2018/06/24/growruck-12-memphis-pre-blast/

Upcoming Qs

Q Schedule