QIC: Laces Out (Respect)
Date: 10/16/18
PAX: Best in Show (Respect), Candu, Care Bear, Fabio, Flemish, Freefall, Gisele, Speed bump, Sunshine, VSquared, Whittler
AO: Hill City
Conditions 55o and crisp and clear
The Disclaimer “I’m not a professional, work hard, modify if necessary and if you get hurt, we’ll carry you back to your car!”
COP
Warmup at the Blue Rhino
15 SSH IC, 15 Imperial Walkers IC, 15 Finkle Swing each leg, 15 SSH IC, 10 Slow Merkins, 12 Plank IC, 15 High Knees IC, 15 Wide High Knees IC, 15 SSH IC
Mosey to the Walking Bridge
The Thang: Merkin Mile + on the Bridge
Started with 5 Burpees OYO. Will do a Merkin Mile with Squats on the Bridge
Merkin Mile
25 Merkins OYO, hold Al Gore until all Pax finish and then 25 Squats IC
Mosey to 1/4 of the Bridge
25 Merkins OYO, hold Al Gore until all Pax finish and then 25 Squats IC
Mosey to 1/2 of the Bridge
25 Merkins OYO, hold Al Gore until all Pax finish and then 25 Squats IC
Mosey to 3/4 of Bridge
25 Merkins OYO, hold Al Gore until all Pax finish and then 25 Squats IC
Mosey to end of Bridge
Ice Cream Show Dora
Partner up…first Pax begins exercise while other explores the bridge by running to first arch and back. Switch and pick up where first Pax stopped:
100 Merkins…200 LBCs…300 Squats
Had to stop early due to time and YHC led all Pax in 15 Squats IC.
Mosey across bridge with a Bernie Sanders and then Flutterkicks 15 IC and Freddie Mercury 12 IC at 1/2 way point. Mosey to end of bridge. 25 Incline Merkins OYO
COT
CIRCLE OF TRUST: Counterama, Namerama, Announcearama and the Ball Of Man.
BALL OF MAN: Congregation of two or more men in physical contact, usually (but not exclusively) in the prayer that terminates the COT. Abbr: BOM]
Moleskin
Hebrews 10:23 “Let us hold fast the confession of our hope without wavering, for he who promised is faithful.” It’s been almost two years since YHC began posting F3 Chattanooga. F3 guys holding me accountable has helped me grow in fitness and faith. I desire to be unwavering in my faith and appreciate the encouragement of this group. Let’s hold fast to the confession of our faith…Jesus, you are the Christ, the Son of the living God…as Peter said!