PAX: Candu, Freefall, Geek Squad, Milkman, Mr. Clean, Ohms, Picasso, Prosciutto
AO: Lion’s Den
31 degrees and starry
Disclaimed in all its glory.
We began with a quick little quarter mile mosey around the track awaiting the entire six to arrive. We found our way back to the rubber pad at the goal posts.
SSH x 30
Real Deal Holyfield x 15
Good mornings x 15
Willie Mays Hays x 30
Windmills x 15
Arm circles, both directions x 15
Shoulder presses x 15
Plank x 10
Shoulder taps x 10
Alternating arms and legs up from plank x 5 count each
The Track of Fire
Run 200m a form a circle on our six. Each PAX held six inches while one performed five flutter kicks. The next person did five flutter kicks while the remainder held six inches. This was continued until we went full circle.
Run 200 m, circle up and do wheel of Merkin to 3.
Rinse and repeat.
We then headed to the RB bleachers for some Box Jump suicides. Each PAX jumped up one, did 5 dips, then jumped down. Box Jump up 2, 5 dips and then down. Continued progressing up the bleachers. For the sake of time, YHC ended the suicides around 11 and everyone then box jumped to the top.
PAX then partnered up and did partner carries up the stairs to the top of the stands
The legs were burning at this point, so we proceeded to do a slow cool down mosey of 400m.
YHC played “Baby Shark” and the PAX changed exercises with each change in the chorus, rotating flutter kicks, Freddie Mercury, Hello Dolly, and LBCs continuously until the song was over. The song last 2 minutes and 17 seconds and, by popular demand, we repeated this.
YHC had a difficult time preparing something for the COT this morning because his mind was preoccupied for several reasons. The last 24 hours has helped me reflect on the last 11 months that I have been a part of this thing we call F3. I came to Chattanooga relatively alone and lost here in this city. My family hadn’t moved and I was Sad-Clowning pretty hardcore. However, my life changed when I joined F3. I had no idea what I was getting into but I know that God did. What I have experienced over the last year has been life-changing to say the least. F3 Chattanooga truly is a brotherhood and I have met some of my closest friends through the brotherhood. I am truly blessed to call the men of F3 my brothers. All these thoughts and emotions came to me yesterday when I was humbled doing something that I do each and every day for complete strangers. It was a humbling experience having a fellow F3 brother trust me to the point of putting his life and well-being in my hands. It made me realize what a close brotherhood feels like. For one of the first times in my professional life, I was nervous at work. I do surgery almost every day but yesterday it somehow meant more. You see, it was different because it wasn’t a total stranger trusting me, it was someone who actually knew me! It really brought home how special F3 Chattanooga is and how incredibly blessed each of us is to participate in such an amazing group.
Prayers went out to all the Ms expecting and the newborns
Remember Angus and his family
All those traveling over the holidays
Mr. Clean was fashionably late but we were stoked to have him.
Several hernia references were made.
Not much on the MC which I took to be a good sign of a solid Q.
Buy some Christmas cards from Mr. Clean to support a great cause!
Remember to invite someone who is lonely to Thanksgiving.
Turkey Day Beatdown courtesy of V squared – Still confused on the time but I think 6:30
Cleveland Saturday – Prosciutto
Landfill Saturday – Mr Clean