See Rock City

QIC:  Fissure
Date: 09/04/2018
PAX: Picasso, Udders, Sunshine, Early Bird, V-Squared, Whittler, Speed Bump, Flemish, Leftovers
AO: Hill City

Conditions

Humid as all get out

The Disclaimer

This is F3. It’s free and no one made you show up.  I’m not a professional.  Push yourself don’t hurt yourself.


COP

Slaughter Starter – alternate burpees and squats – rep count went 10, 9, 8, 7, 6, 5, 4, 3, 2, 1, 10

The Thang

Pax each grabbed a rock.  Medium sized.  Big enough you need two hands to carry.  With the rock:

50 squats, 40 crunches, 30 chest presses, 10 alternating rock touch merkins, 8 Iron Crosses, without rock:  10 burpees

Pax lined up down sidewalk lights at Great Hall and performed 6 rounds:

10 squat to overhead press with rock, 5 broad jumps, 5 merkins, lunge back

5 minutes of Daniel-sans, 45 seconds on, 30 seconds off

5 rounds of sprints across the Great Hall

Return rocks

MOM

American Hammers x 10 IC

Monkey Humpers x 10 IC

Box Cutters x 10 IC

Squats (slow) x 10 IC

Flutter Kicks x 10 IC


COT

YHC was pretty moved by Kodak’s words of wisdom at the Labor Day convergence and since a good number of guys today weren’t at The Dam I did my best to relay the message.  I don’t want to steal any of that thunder, frankly, so look for Kodak’s BB later today.  


Moleskin

Let’s just say some rocks were bigger than others today.  Size matters, people.


News

9/11 Convergence at Hill City

10/13 Training Day at Landfill led by F3 Nashville