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Ultimate Letdown (sad face)

QIC: Co-Q (Fissure, Ringwald)

Date: 01/19/2019
PAX: Cowbell, Fissure, Iron Butt (Respect), Pink Panther (Respect), Ringwald, Roadhouse (Respect), Sidekick, Skitch, Steam Engine, Venus, Vsquared
AO: The Landfill

Conditions

Best summed up as NOT ultimate football weather

The Disclaimer

Disclaimed

COP

YHC (Fissure) improvised a little something for the Pax

The Thang

Baton was passed to Ringwald and we did some dips, abyss merkins and step ups followed by MOM.  Despite the weather we got us a little workout in.

COT

While nothing was prepared since we had high hopes of playing some ultimate football we still managed to have a solid discussion about how F3 is structured and potential growth in Chattanooga.

Moleskin

We all woke up for gameday but the weather and darkness were having none of it.  In the future we need to plan around the darkness, at least.  The monsoon is just bad luck
Ringwald is a good sport as he continues to give a hearty Go Tigers during the namerama as a result of our wager.  And it brings me great joy.  Only 5ish more weeks left!

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Battle of the Bulge…repair

QIC: Fissure
Date: 11/15/2018
PAX: Candu, Deep End, Ducktales, Flemish, Geek Squad, Kodak, Laces Out (Respect), Ohms, Sidekick, Steam Engine, Sunshine, The Count (Double Respect), VSquared
AO: Hill City

Conditions

Low 40’s, slight rain, pretty meh

The Disclaimer

Delivered quickly because it’s pretty meh out and the sooner we get moving the better

COP
Great Hall
SSH x 15 IC
Abe Vigoda x 10 IC
8-count bodybuilders x 10 IC
SSH x 15 IC then off to the Bulge (Boob Hill)
The Thang
It’s been a real battle with this bulge (hernia) the last couple months and the time has come to get it repaired.  Today the repair is coming via sucking wind charging the Bulge (boob hill) with some fun in between
Battle of the Bulge…repair
We circled the light pull at the corner of Boob Hill closest to Mount Midoriyama
Round 1:  5 Burpees, 10 Merkins (IC), 20 Squats (IC), Bearcrawl down the sidewalk at the base of the Bulge then (after the pax were all lined up facing the bulge) sprint to the summit and back down to start
Round 2:  6 Burpees, 12 Merkins (IC), 22 Squats (IC), sub in duck walk for Bearcrawl and sprint again
Round 3:  7 Burpees, 14 Merkins (IC), 24 Squats (IC), sub in lunges for duck walk and sprint again
Round 4:  8 Burpees, 16 Merkins (IC), 26 Squats (IC) halt
Pax turned to face the summit by the beginning light pole and sprinted up and over to the opposite corner and back.  Rinse and Repeat x 3 ending up at the far corner away from Mt Midoriyama
Round 5:  9 Burpees, 5 Merkins (IC), SSH x 30 IC (progressively quicker every 10 reps)
Mosey back to parking lot near Blue Rhino
6 MOM
Flutterkicks x 15 IC
American Hammers x 10 IC
Partner sit-ups alternating on my call (churned out roughly 25 each)
Boat Canoe til time

Moleskin
Today’s workout certainly meant no disrespect to the actual battle of the bulge, one of the largest (and deadliest) battles in American history and one that helped lead to the end of WWII.
The Pax gave great effort today and the mumble chatter was minimal.  Replaced with sucking of wind and some splashing of merlot.
Reminded the guys that when you’re hurt, you’re hurt.  No shame in resting to heal up.  Ringwald tweaked his back this week and essentially had to be beaten over the head to not show up.  Props to him even though he’s a bammer. 
I have surgery to repair the “bulge” this coming Tuesday.  Prayers for the physician performing the surgery.  Not nervous at all…

News
Cleveland Launch of The Battery and 2 year anniversary THIS SATURDAY at Tinsley Park in Cleveland, TN

Upcoming Qs
Abscess at The Battery (Cleveland launch) 0650 Saturday 11/17/18
 

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Working Stiffs. In Cadence.

QIC: Fissure
Date: 10/25/2018
PAX: Ducktales, Milkman, Radiohead
AO: The Huey

Conditions

40’s.  Quite pleasant.  Wind wasn’t stiff at all.

The Disclaimer

Did it.

COP

Mosey’d to flag pole and circled up.  Made ourselves comfortable.  Worked out the stiffness.

  • SSH x 25 IC, normal speed
  • Imperial Walkers x 15 IC
  • Kang Squats x 15 IC
  • Willy Mays Hays x 10 IC
  • Cotton Pickers x 15 IC
  • SSH x 25 IC, picking up speed
  • Imperial Walkers x 15 IC
  • Kang Squats x 15 IC
  • SSH x 25 IC, double time

The Thang

Still in our comfortable spots around the flagpole we got to work.  All in cadence.

  • Merkins x 10, LBCs x 20, SSH x 10
  • Merkins x 9, LBCs x 18, SSH x 10
  • Merkins x 8, LBCs x 16, SSH x 10
  • Merkins x 7, LBCs x 14, SSH x 10
  • Merkins x 6, LBCs x 12, SSH x 10
  • Merkins x 5, LBCs x 10, SSH x 10
  • Merkins x 4, LBCs x 8, SSH x 10
  • Merkins x 3, LBCs x 6, SSH x 10
  • Merkins x 2, LBCs x 4, SSH x 10
  • Merkins x 10, LBCs x 20, SSH x 10
  • Squats x 20, Plank (good and stiff) x 20, SSH x 10
  • Squats x 18, Plank x 18, SSH x 10
  • Squats x 16, Plank x 16, SSH x 10
  • Squats x 14, Plank x 14, SSH x 10
  • Squats x 12, Plank x 12, SSH x 10
  • Squats x 10, Plank x 10, SSH x 10
  • Squats x 8, Plank x 8, SSH x 10
  • Squats x 6, Plank x 6, SSH x 10
  • Squats x 4, Plank x 4, SSH x 10
  • Squats x 2, Plank x 2, SSH x 10
  • Squats x 20, Plank x 20, SSH x 10

Total Rep counts:  Merkins (128), LBCs (260), Squats (260), Plank (260), SSH (420)
MOM

  • Box Cutters x 15 IC
  • Boat Canoe
  • X’s and O’s
  • American hammers x 10 IC

COT

YHC had the pleasure of leading the Huey twice this week after filling in for a brother today.  Remember it’s not about the q.  It’s about the guys that show up.  One of the first thing you learn in Q101 is just that.  It’s a chance to give to your brothers.  I encourage anyone interested to give it a try.
https://f3chattanooga.wpcomstaging.com/q101-2/

Moleskin

The word of the day was stiffness after a great day of firmness at the Lions Den.
Vitamins on an empty stomach right before posting isn’t a great idea.  Per Radiohead.

News

Radiohead and Milkman head to Florida with Flood Buckets Friday.  Atta boys.
Saturday 11/7/18 – Cleveland Launch/2 Year Anniversary

Upcoming Qs

Saturday – 10/27/18 – Landfill – Rug Doctor VQ!
Monday – 10/29/18 – Beast Ridge – Stairmaster
Tuesday – 10/30/18 – Hill City – Deep End VQ!
Tuesday – 10/30/18 – The Huey – Geek Squad
Wednesday – 10/31/18 – Lions Den – Ringwald
 

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The Soddy Daisy Chain + RAFA the Goat

QIC: Fissure
Date: 10/23/2018
PAX: Ducktales, Picasso, Radiohead, The Count (Respect), Turtle
AO: The Huey

Conditions

44°, Cloudy, felt like 45°, Humidity 91%, No wind

The Disclaimer

I’m not a professional.  No one made you show up today.  Push yourself but don’t hurt yourself.  We’ll help you to your car if you snap a hammy like Radiohead.

COP

Today’s workout came from a discussion with our friend, Princess Aurora from F3 Nashville.  He’s never short on workout ideas and always a go-to.  He also has no love lost for Rafael Nadal so I gladly took some of his inspiration and added my own twist.
Mosey to well lit corner of parking lot near tennis courts. Circled up and performed the following in cadence.

  • SSH x 25
  • Good mornings x 10
  • Imperial Walkers x 15
  • SSH x 25
  • Cotton Pickers x 15
  • Merkins x 10
  • Arm Circles x 15, reverse x 15, Moroccan Night Clubs x 15, Chinooks x 15, Overhead press x 15, seal claps x 15
  • SSH x 50

 

The Thang

The Soddy Daisy Chain + RAFA
Here’s how the Soddy Daisy Chain works:  Beginning at the net, Pax lateral shuffle to the baseline, jog forward to center service line, shuffle back to the net, jog forward to doubles sideline, shuffle to baseline, cross over to the next court, face opposite direction and repeat pattern on court 2 and then on the other side of the net.  Rinse and repeat.
After two rounds of the SDC Pax perform 5 reps  of each of the following exercises:

  • Reverse Burpees
  • Ankle grab squats aka Monkey Humpers
  • Flutterkicks (IC)
  • Alternating Lunges (IC)

3rd round of the SDC followed by RAFA with 10 reps each
4th round of the SDC followed by RAFA with 15 reps each (subbed reverse burpees for Real Deal burpees x 5)
5th round of the SDC followed by RAFA with 20 reps each (this time Real Deal burpees x 10)
6th round of the SDC then head back to the flag
MOM
American Hammers x 15 IC
Pretzel crunches x 10 each leg IC
Box Cutters x 15 IC

COT

Didn’t have anything inspiring to throw at the guys today besides encouraging them to aspire to be great like the great Rafael Nadal the GOAT

Moleskin

I had to apologize to the guys today because come to find out they utilized the tennis courts just last week and I neglected to consult the backblast (a record setting backblast, btw.  Picasso posted that sucker by 0715.  Truly inspiring stuff).  They went easy on me and said it wasn’t all that redundant.  Phew.
Ducktales and Radiohead discussed a way to get Southeast Diesel on the list for the TVA procurement team.  Stay tuned.

News

Flood Buckets for Florida hurricane relief.  See Radiohead.  https://www.gofundme.com/flood-buckets-for-jacksonville-nc
Cleveland Launch/2 Year Anniversary 11.17.18 at Greenway Pavillion in Cleveland, TN

Upcoming Qs

10.24 Lions Den – Mr. Clean
10.24 Beast Ridge – Speed Bump ONE YEAR ANNIVERSARY OF THE BEAST
10.25 Hill City – Ringwald
10.25 The Huey – Steam Engine

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Training Day

QIC:  Princess Aurora
Date: 10/13/2018
PAX: Abscess, Best In Show (Respect), Candu, Care Bear, Cherry Log, FNG-Code Brown, FNG-Cowbell, Doodles, Fast Lane, Fissure, Geek Squad, FNG-Gisele, Goose, FNG-High Tops, Laces Out (Respect), Magellan, Odd Job, FNG-Outcast, Peanuts, Picasso, Prosciutto, Radiohead, Ringwald, Rug Doctor (Respect), Secret Sauce, FNG-Straight Jacket, Sundance, Sunshine, Threeskin, Venus, VSquared, FNG-Yukon Cornelius
AO: The Landfill

Conditions

On the chillier side of perfect but still perfect

The Disclaimer

Delivered in full

A couple months back, Fissure proposed that YHC come guest Q in the Scenic City. I told him to take a number, and well, today his number was finally called. The result? 33 PAX posted at The Landfill today to learn that the sh*t’s chess; it ain’t checkers!

Following a brief introduction and disclaimer, we took off on a long mosey down the lighted path, throwing in some lateral shuffling, backpedaling, and lunging for good measure as we made our way to the lower lot.

COP

  • SSH x 20 IC
  • Slow N Low Squats x 15 IC
  • WMH x 11 IC
  • Good Mornings w/ LBAC (F) x 15 IC
  • LBAC (R) x 10 IC
  • Overhead Clap x 10 IC
  • Overhead Press x 15 IC
  • Seal Clap x 13 IC
  • Merkin x 7 IC

The Thang

Form
Mosey up the road to middle lot and gather the PAX into groups of three for a little form critique. P1 serves as judge and holds People’s Chair while P2 performs max Merkins (chest to ground and full arm extension at top) with proper form and P3 performs max Squats with proper form (thighs parallel and full hip extension at top). When Merkin form is lost, PAX rotate.
Effort
Mosey up to the grass by the playground and gather PAX back into their threesomes. Sometimes it’s a little too easy to slack off, especially in larger workouts. Well, that was not going to happen here. P1 holds People’s Chair with arms overhead while P2 performs 100 SSH and P3 performs 50 4-ct Flutter Kicks. To ensure that People’s Chair doesn’t turn into a People’s Barstool, P1 is incentivized to hold correct position lest he add 25 reps to his teammates’ rep counts each time he comes out of it. To my knowledge, no reps were added for anybody. That’s effort!
Strength
Everybody grab a rock and circle up for a Block Webb. With hands on coupon, PAX perform one merkin on Q’s command of “down” followed by 2 shoulder presses with coupon. 1:2 ratio is maintained as the PAX make their way up to 6 Merkins and back down. Only hitch is that surprise last round of 6 again. Sorry, I must’ve lost count.
Keeping the coupons, the PAX put in some more work, 10 reps each, all IC:

  • Kang Squats holding rock to chest
  • Low Plank alternating rock taps with rocks in front
  • Side-to-side leg raises over the rock

Power and Stamina
Having rid ourselves of the rocks, the PAX took a short little mosey over to the hill leading up to the soccer field. Back in our threesomes, P1 Bernie Sanders up the hill x 2, P2 performs Merkin-Clerkin AMRAP, and P3 performs Squat-Jump Squat AMRAP. Rotate through until each PAX has gone up the hill. Reverse plank for the six. All in and all PAX together Bernie Sanders up the hill.
Speed and Agility
Up by the soccer goal, YHC set up three sets of cones for a little agility work. Each group formed a line behind the starting point, and while P1 runs through the drill, the rest of the line performs SSH. Once P1 begins Burpees at last cone, next man starts the drill. After all have gone, RnR with Squats while waiting.

  • 5 yards forward
  • 5 yards left
  • 5 yards forward
  • 5 yards right
  • 10 yards
  • 3 Burpees
  • Sprint back to start

*Numbers are approximate as these were walked out in the dark, but rest assured that the work was still done.
5MOM
Had to introduce the guys to a little something devised by the PAX of F3 Nashville’s Bomber AO: the Dixie Stampede! With everybody in line and on their six, all PAX start alternate holding feet 6″ and 18″. PAX perform Hello Dollies IC, and switch feet level on Q’s call.  Rep count was 10-10-5-5. Sexy count was 1000. Wrapped it up with:

  • Boxcutters x 10 IC
  • Cutterboxes? x 10 IC
  • LBCs x 13 IC

COT/BOM

 

Moleskin

Not only did I get to experience my first F3 Chattanooga workout this morning, but I got to Q it, and at a fine AO I might add. Guys were giving it their all, some of it even coming from their insides, and I was very grateful to witness the camaraderie so very present amongst the PAX. Having been involved with F3 for 4 years now, it’s truly awesome to see the impact it’s having on men near and dear to me as well as those I’ve never even met.
As I said in the COT, every one of you has what it takes to be a leader; you just have to get out of your own way and do the hard things. Whether it’s waking up at the crack of dawn to go have your ass kicked, taking a stab at something new even though you’re nervous or don’t have all the answers, or putting aside your own comfort and pride to serve those in need, it’s all progress. It’s movement toward advantage, what we F3ers call “acceleration.”
My hope is that we each continue to accelerate in all aspects of our lives — family, friendships, fitness, work, church, service, and beyond — and that as we’re doing so, we’re picking up the folks we meet along the way. That’s leadership.
PA out.

News

Cleveland Launch/2 Year Anniversary – 11.17.18 in Cleveland @ Greenway Pavillion

Upcoming Qs

10.16 Laces Out @ Hill City
10.16 Picasso @ Huey
10.17 Ohms @ Lions Den
10.18 Stairmaster @ Hill City
10.18 Ducktales @ Huey
10.20 The Count @ Landfill
 

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RIP Darth Visor

QIC:  Fissure
Date: 10/03/2018
PAX:  Cable Cutter, Candu, Ducktales, Goose, Kit Kat, Laces Out (Respect), Prosciutto, Speed Bump, The Count (Respect), Whittler
AO: Lions Den

Conditions

Slight hint of Fall in the air.  Good weather for sprinting uphill

The Disclaimer

Spoken whilst The Count fastened a tiny flag to the track fence

COP

Mosey uphill to the middle school.  First bench you come to
SSH X 50 IC
Squats X 20 IC
Imperial Walkers x 15 IC
Windmills x 10 IC
LBAC X 15 IC
Reverse LBAC X 15 IC
Dips on bench x 15 IC
SSH x 25 IC

The Thang

Mosey to the very well lit front parking lot of the middle school
Four Corners Round 1 (Bear Crawl between corners)
-25 Merkins
-50 Squats
-75 Carolina Dry Docks (broken em up)
-100 LBCs
Hold Al Gore x 20 IC
Four Corners Round 2 (Lunge Walk between corners)
-20 Merkins
-50 Squats
-75 Monkey Humpers (broke em up)
-50 Flutter Kicks
Mosey to the light pole hill
Pax ran sprints to 2nd, 3rd, 4th, 5th, 3rd then 5th with slow moseys back to start in between
done

 

COT

F3 Nation lost a brother, Darth Visor from F3 Alpha, yesterday at the end of a workout.  He and his brothers were on our minds during the workout and provided some extra inspiration as we endured those sprints together.  Here’s a message that circulated from the Alpha nantan:
We don’t have a cause of death at this point but it is a suspected heart attack. Darth was 56, was an F3 Alpha original. He went through the WO like any other, the king of mumble chatter. It was a PAX birthday Q so on the way back to the flag he was singing happy birthday as they ran. When they got to the flag for Mary he laid down quietly by himself and quickly  others realized that he was not well. Chest compressions were started and 911 was called. There is a fire station 200 yards away and they were summoned. EMS arrived and they worked on him, he was taken to the hospital and they worked on him. An hour later they called it. He was there and then gone, that quick.
We don’t know when we will be called home. Live life like you are dying since we all are. Make your peace with your creator. My bags are packed.”

Moleskin

Our esteemed weasel shaker always keeps us on our toes and reminded us later that we started 2 minutes past 0530.  Don’t get comfortable, men.  #isi #smh
It’s been an odor filled week with a hint of BO in the air at Hill City yesterday and seriously potent gas today.  Not good, guys.  Not good, at all.
We dodged incoming Red Bank Middle School employees as we mosey’d through our workout today.  None joined despite Prosciutto’s best efforts.
We spotted our very own Mr. Clean at the tail end of our workout.  Turns out he showed up a few minutes late and couldn’t find us.  Props to him for going for getting a run in.  We did lob a few insults as he sweatily passed us by.  Sure is good to have him back in the fold.
The Count helped us take a group selfie to document the new Lions Den record of 11 Pax!

News

10/13/18 TRAINING DAY AT LANDFILL – F3 NASHVILLE LEADING
11/17/18 CLEVELAND LAUNCH 2 YEAR ANNIVERSARY EVENT

Upcoming Qs

10/4  Hill City – Free Candy

10/4 Huey – The Count

10/6 Landfill – Mr. Clean returns!!!!!

 

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No Rules. Just Right.

QIC:  Fissure
Date: 09/22/2018
PAX: FNG-Cooter, Steam Engine, Jabooti, FNG-Fabio, VSquared, Boy Band, Prosciutto, Doodles, Snowflake, Peanuts, Goose, Laces Out (Respect), FNG-Secret Sauce, Threeskin, Rug Doctor (Respect), Sidekick, Sidewinder (Respect)
AO: Landfill

Conditions

Real nice and real dark at 7am

The Disclaimer

We’re playing flag football but this is still F3 and I’m still not a professional.  Let’s have fun and not hurt ourselves

COP

We did a little SSH and stretching in cadence while we waited for the sun to come up a bit

The Thang

Flag Football

7 on 7 with two subs for each squad.  Played until close to 8am.

Moleskin

We had more than enough PAX (three FNGs!) to get the job done on this fine morning.  In fact, almost too many.  Snowflake and Sidekick were named captains (based it on rugged good looks) and picked their squads.  Teams were even if you don’t take into account the scheming ways that team Sidekick possessed.
Team Sidekick got out to an early lead but Snowflake and gang valiantly came back to tie the game by 8am (this is disputed by some men of integrity but agree to disagree).  Neither team scored on their final possession (also in dispute by some men of integrity but agree to disagree) and we left tied.  Lame.  I know.
Next time we play we all agree we should have a bigger field and a better sense of the rules like what exactly makes an “end zone.”
Big props to Mr. Clean for providing the flags today.  He’s been recovering and hopes to be back out in the gloom next month.  Can’t wait to have him.
Three FNGs is great.  September has been a great month for new guys.

News

Training Day – 10.13.18 – led by F3 Nashville at the Landfill
2 year anniversary CSAUP – 11.17.18 – details TBD
 

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Herniated Beatdown

QIC:  Fissure
Date: 09/12/2018
PAX: Best in Show (Respect), Whittler, Sidekick, Fast Lane, Peanuts, FNG-Jabooti (Andrew Stephenson)
AO: Beast Ridge

Conditions

Perfect

The Disclaimer

This is F3.  I’m not a professional.  Push yourself don’t hurt yourself.  I have a hernia.

COP

Mosey to a distant light pole on the way to Bass Pro
SSH x 36, Imperial Walkers x 15, SSH x ? until FNG asked where the closest toilet was located
Mosey to closest toilet.  Jabooti performed toilet crunches x 5 minutes while we performed shoulder exercises.  All x 20 IC – arm circles forward then reverse, chinooks, overhead press, cherry pickers, arm planks
Mosey to pavillion by parking lot and regular mosey, high knee mosey, low knee mosey then regular mosey again down and back roughly 15 parking spaces

The Thang

Hernia 1, 2, 3

Just like a Dora but using only hernia friendly movements

Partner 1 bear crawls 30 feet to my hat and back while partner 2 started their 100 merkin reps
Bear crawls were modified to lunges and finally a longer mosey while partners cycled through 200 Carolina Drydocks then 300 dips
5 MOM – crunches, flutter kicks then Boat/Canoe

COT

I went down the rabbit hole of 9/11 stories and videos last night after Lace’s Out’s Q at Hill City and a long day at work.  A quick way to remember how blessed we are is to read the transcript from this series of phone calls from Tom Burnett on Flight 93 to his wife.
http://www.tomburnettfoundation.org/transcript.html

Moleskin

FNG Andrew Stephenson graced us with his presence today and quickly made an impression after 36 side straddle hops in cadence.  He needed a bathroom and he needed it badly.  YHC decided it best to have the group follow him so he didn’t get lost when he was finished.  Ideas for his name were Smoke Stack, Toto and other solid options.  We opted for a modified version of Djibouti (a country Andrew spent a good bit of time in during his years in the military).  So, we give you Jabooti!
Also, yes, I have a hernia.  I’ve had this thing for a month now and plan to have it repaired soon.

News

Training Day with Nashville – October 13th @ The Landfill
 
 

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See Rock City

QIC:  Fissure
Date: 09/04/2018
PAX: Picasso, Udders, Sunshine, Early Bird, VSquared, 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
 
 

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Wax on. Wax off.

QIC:  Fissure
Date: 08/29/2018
PAX: Ducktales, Geek Squad, Ohms, Speed Bump, Prosciutto, Whittler
AO: Lions Den

Conditions

Humid.  Fall weather awaits.

The Disclaimer

Disclaimed

COP

Brisk warmup lap followed by SSH, Imperial Walkers, Windmills, Imperial Walkers and more SSH – all IC.

The Thang

Borrowed this first part from the first week of the Iron Pax Challenge
Pax lined up across the track leaving space for our running friends
Completed 50 squats, 40 LBCs, 30 merkins, 20 Bonnie Blairs, 10 burpees, 400 meter run
then another 50 squats, 40 LBCs, 20 merkins, 15 bonnie blairs, 10 burpees, 400 meter run
then another 50 squats, 40 LBCs, 20 merkins, 10 bonnie blairs, 10 burpees, a late pax ran 400 meters while the rest prepped for the next part of the thang and held plank (some held plank better than others and Ducktales made sure they knew it)
Lap finished and we proceeded to the newly named “Daniel-sans.”  At the base of the stadium steps (track level) we put our hands on the brick wall and did high knees in a “1, 2, 3, hold” count (think Karate Kid folks).  The hold = one second.  30 seconds on, 30 seconds off for 5 minutes.
We moved to the base of the stadium steps (step level), lined up and did burpee box/step jumps.  Each round we increased the burpees and number of steps up to 5.
Back to Daniel-sans!  3 more minutes
5 MOM – boat canoes, box cutters, American Hammers

COT

There wasn’t much time spent in the COT today.  The Pax and YHC were gassed.

Moleskin

One Pax was late and was administered a “catch up” lap.  Props to said Pax as he took it without complaining.  

News

Scenic City Mud Run this Saturday
Memphis Growruck 9.21.18 thru 9.23

Upcoming Qs

No Beast Ridge 9.3.18 we will converge at Chickamauga Dam park 7-8am, Kodak on q