QIC: Vila
Date: 04/03/2019
PAX:She Shed, The Count, Ohms, Fissure, Magnum, Sunburn, Whittler, VSquared
AO: Lion’s Den
Conditions
Chilly-ish
COP
Trip around the track
- SSH IC x40
- Imperial Walkers IC x15
- Forward Fold x15
- Plank IC x40
- Up Dog x15
- Down Dog x15
- Mountain Climbers IC x40
- Forward Fold x15
Repeat
The Thang
Mosey to Ball Field
1st Bleacher
- 5 burpees
- Box jump to top/down
- 10 merkins
- 10 squats
- 10 lunges (alternating legs)
2nd Bleacher
- 5 burpees
- Box jump to top/down
- 10 merkins
- 10 squats
- 10 lunges (alternating legs)
3rd Bleacher
- 5 burpees
- Box jump to top/down
- 10 merkins
- 10 squats
- 10 lunges (alternating legs)
4th Bleacher
- 5 burpees
- Box jump to top/down
- 10 merkins
- 10 squats
- 10 lunges (alternating legs)
Hold Al Gore until 6 is in
5th Bleacher
- 5 burpees
- Box jump to top/down
- 20 LBCs
6th Bleacher
- 5 burpees
- Box jump to top/down
- 20LBCs
Last Bleacher
- Box jump to top/down
- 40 SSH
Mosey to Upper Parking Lot
2X – 40 yard dash and 20 ssh
10mom called by PAX
- Freddie Mercury’s
- Pretzel Crunches – R/L
- American Hammer
- Hello Dollies
- Box Cutters
- Superman
- LBCs
- Pickle Pounders
- Reverse Pickle Pounders
- Flutter Kicks
COT
F3 has meant a lot to me, and it has helped me get on the right track to enter the later half of life.
CIRCLE OF TRUST: The terminating stage of each Workout, wherein the PAX form a circle and conduct 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
[The “Moleskin” aka the “NAKED-MAN MOLESKIN” is the portion of the Backblast in which the Q describes interesting things about the Workout that are at least partially true.]
News
Growruck, Chattanooga GoRuck Event