QIC: Ohms
Date: 08/15/2018
PAX: Geek Squad, Ringwald, Steam Engine, The Count
AO: The Lions Den
Conditions
70 deg F, cool air with low humid overcast skies…beautiful view of Signal Mountain
The Disclaimer
I am Ohms. I am on Q this AM. I am not a professional. Push yourselves and modify as you need to.
COP
– Cotton Pickers x 10 IC
– Windmills x 10 IC
– Squnges x 10 IC
– Good Mornings x 10 IC
– Imperial Walkers x 10 IC
Shoulder Blaster
– Little Arm Circles x 10 IC
– LAC Reverse x 10 IC
– Moroccan Night Clubs x 10 IC
– Cherry Pickers x 10 IC
– Seal Claps x 10 IC
– Overhead Claps x 10 IC
– Shoulder Press x 10 IC
The Thang
Round 1
– High Knees x 25 IC
– Sumo Squats x 25 OYO
– Flutter Kicks x 25 IC
– Merkins x 25 OYO
– Suicide Sprints
Round 2
– High Knees x 25 IC
– Sumo Squats x 25 OYO
– Flutter Kicks x 25 IC
– Merkins x 25 OYO
– Suicide Sprints
Mosey to the bleachers
SSH x 25 IC
LBC x 25 IC
Full Body Set #1
– Burpees x 15 OYO
– Squats x 15 OYO
– Dips x 15 OYO
– Pull Ups x 15 OYO
– Box Jump to top of bleachers
Full Body Set #2
– Burpees x 10 OYO
– Squats x 10 OYO
– Dips x 10 OYO
– Pull Ups x 10 OYO
– Box Jump to top of bleachers
Full Body Set #2
– Burpees x 5 OYO
– Squats x 5 OYO
– Dips x 5 OYO
– Pull Ups x 5 OYO
– Box Jump to top of bleachers
SSH x 25 IC
LBC x 25 IC
Mosey 1 lap around the track
Mary
– American Hammer x 15 IC (“Led by” Ohms)
– Freddie Mercury x 20 IC (“”Geek Squad)
– Pretzel Crunches x 16 IC (“”Steam Engine)
– Box Cutters x 12 IC (“”Ringwald)
– Big Boy Sit-Ups x 20 OYO (“”The Count)
COT
“The best preparation for tomorrow is doing your best today”
CIRCLE OF TRUST
BALL OF MAN
Moleskin
I had a secret plan to do tons of burpees really close to a full stank trashcan, with the thought process that it would make the PAX throw up and I could say that my workout made multiple PAX splash merlot. However, Ringwald and Steam Engine called me out and made it known that “If we throw up it has nothing to do with you workout” – Guess I gotta push them harder next time.
News
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
https://f3chattanooga.wpcomstaging.com/q-schedule/