QIC: Oil Can
Date: 10/03/2020
PAX: Hambone, Pound Dog, Jorts, Blue, Napoleon
AO: Convoy
Conditions
One of the coldest mornings we’ve had in quite a while (about 45 degrees), but there was no rain around and very little breeze.
COP
SSH x20, Forward Fold OYO, Willie Mays Hays x10, 3rd Grade Exercises x10, Windmills x10, LBACs x 10 & reverse, Rockin Night Club x10 & Shoulder Press x20 – All IC
The Thang
Mosey to the track and up into the bleachers
Arms
10x Burpees, 2x Incline Merkins per step up the bleachers, then complete one lap of the track – mosey the straights and 1/2 the bend, then Bear Crawl/Crab Walk the other half of the bend
10x Burpees, 3x Dips per step up the bleachers, then complete a lap of the track doing the same as above
Core
Hold High Plank for 1 minute
15x LBCs, 15x Flutter Kicks & 15x Hello Dollies
Hold Low Plank for 1 minute
15x LBCs, 15x Flutter Kicks & 15x Hello Dollies
Rinse & repeat the above once more
Legs
Back to the bleachers
10x Squat Jumps, 2x Squats per step up the bleachers, then complete one lap of the track – mosey the straights and 1/2 the bend, then Lunge the other half of the bend
10x Squat Jumps, 2x Monkey Humpers per step up the bleachers, then complete a lap of the track doing the same as above
Arms, Core & Legs…Oh My!
15x LBCs, 15x Flutter Kicks, 15x Hello Dollies
2x Incline Merkins per step up the bleachers, followed by 2x Squats per step
5x Burpees & 5x Squat Jumps
Mosey back to the parking lot; Circle of Merkins to 5, then a round of Mary: American Hammers, Big Bois, Crunches, Pickle Pointers, Flutter Kicks & Pickle Pounders
COT
Discussed the need to appreciate the little things in life. Spend a few moments outside & enjoy the change of weather that we’ve got right now. Feel that slight chill on your legs while the sun is beating down on you; listen to the birds chirping and the trees swaying in the breeze. Enjoy being able to say ‘Good Morning’ to your wife/girlfriend/child.
Moleskin
Bear crawling/crab walking the entire bend of an athletic track is really hard & too long of a distance. YHC quickly decided to only do half of the bend. Must be noted that Hambone brought some great 2nd-F coffee & donut holes to enjoy post-beatdown. A trip to Convoy on a Saturday morning is a MUST for all PAX of F3 Chattanooga.
News
Some great Qs coming up this week! Get out in the gloom and join your F3 brothers!