Tag: Beast Ridge

[youtube https://www.youtube.com/watch?v=4xgx4k83zzc?rel=0]

QIC: Prosciutto
Date: 12/11/2017
PAX: Best in Show (Respect), Snowflake, Stairmaster, Steam Engine
AO: Beat Ridge

Conditions

27 degrees… chilly but not impossible; after all, we’re men not petunia’s

The Disclaimer

Hi, I’m Prosciutto and today is the Eleventh of December. What’s that mean? Well, it means you’re here by your choice – I am not a professional and will not force you to perform any of the movements in the next 45 minutes; that is of your own choice. Push yourself, but stop if it hurts or modify if that’s better. Don’t be an idiot – you have other places to be today, tomorrow and the day after that. Remember that. Welcome to F3, let’s go!

From shovel flag, Mosey to the auxiliary lot (11 Burpees OYO at every ~.25 mile)

COP

Seal Jacks x 11 IC
IW x 11 IC
Peter Parker (w/ Merkin) x 11 IC
High-plank x 11 IC
Side plank x 11 IC
Other side x 11 IC
Hillbillies x 11 IC
Slow-Tempo Merkins x 11 IC
** Keep feet suspended – No rest for this portion **
Flutter kicks x 11 IC
Dolly x 11 IC
Flutter kicks x 11 IC
Mosey to nearby duck pond steps

The Thang

Using steps for dips & squats (all OYO count)
11 dips
11 squats
repeat 3x
11 derkins
11 lunges
repeat 3x
11 irkins
11 squat jumps
repeat 3x
Merkin Wave aka “Wheel of Merkin”:
In a well-formed circle, each PAX single-counts in succession until all PAX have completed the round; when the round is complete, the starting position will then increment and go around again… until 11.
– High Plank – 1 round counting to 11 (“Elebun”)
– Merkin Wave – 2 rounds counting to 11 (“Elebun”) – given that we were only 5 today, we opted to repeat the rounds through to 11; not 10.
– Grave Digger (left side) – 1 round counting to 7
– Grave Digger (right side) – 1 round counting to 7
**Q Note-to-self: It is way more fun to count these with a north Georgia (country-boy) accent. The PAX all seemed to agree with their snickering and laughter rather than #midwifeNoises heard during the Grave Diggers**
Mosey over to a wall and PAX complete BTTW (“Balls to the Wall”) while waiting for the other PAX to return from an out-and-back sprint.
Mosey back starting point (11 burpees OYO at every ~.25 mile)
6MOM:
LBC – 11 IC
Rosalita – 11 IC
Leg Lifts – 11 IC

QIC: Prosciutto (aye!)
Date: 10/30/2017
PAX: Banjo, Best in Show (RESPECT), Delta, Rainman, Snowflake
AO: Beast Ridge
Conditions: Temperature, 31 degrees; frigid and frosty. Thank you God (that is all).

Disclaimer was brief (if provided at all) and the warm-up began very promptly @ 0530 as standing around proved to be ineffective in keeping warm.
Warmup:
– Burpees x 10 OYO
– Lunges x 10 – single count
– High Knees x 10 IC
– Lunges x 10 – single count
– High Knees x 10 IC
– IW x 10 IC
– Flutter Kick x 15 IC
– Wide High Knees x 10 IC
– Hello Dolly x 15 IC
– Merkins x 10 single count
– High plank x 15 IC
– Slow tempo Merkins IC
– High plank x 15 IC
– Burpees x 10 OYO

** To YHC’s great surprise, ‘there are hills in this here AO.’ I have long thought of this park as being a flood plain –and a friend confirmed this point whose Grandfather owned the land the Bass Pro sits on a long while ago; but I digress– lo and behold, there is a bit of elevation towards the entrance. At a quick glance, I spotted a good place and the group was inclined (see what I did there?) to begin the thang ***

The Main Thang:
The Pax commence a short mosey to said inclination, and so it goes…
11’s on this here hill filled with:
– Angle grinders at the bottom (increment until 10 reps)
– Bear crawl each ascent
– Squats at the top (decrement until 1 rep)
**Mosey to stadium steps
Calf-raises x 15 IC
Repeat-o x 3
 
**Mosey to the parking lot
YHC commissioned his #Friends to give a ~100 yard end-point for what was coming next.
After much deliberation about what 100 yards actually looked like, we agreed to the far light pole in the distance… yep… that one.
An AMRAP (“As many reps as possible”) exercise for 6 stations.
The assignments as follows:
PAX 1 – Out & back “sprint” to the designated light pole and then assume PAX 6’s position
PAX 2 – Cotton Pickers, rotate right when PAX 1 returns
PAX 3 – Bicep Curls w/ coupon, rotate right when PAX 1 returns
PAX 4 – Shoulder Press w/ coupon, rotate right when PAX 1 returns
PAX 5 – Plank, rotate right when PAX 1 returns
PAX 6 – Flutter kick, rotate right when PAX 1 returns
Rinse and Repeat x 2
Count-o-rama
Name-o-rama
WOD
In Acts 18: 1 – 17, God provides Paul two true friends (Aquila and Priscilla) to continue the mission of preaching the gospel in Corinth. Through this partnership, he’s able to establish and gain traction with his mission. This eventually paved the way for the four letters of Corinthians (two did not end up in the Cannon)and the work of many more good things to come.
How does this happen? True friendship. Someone to be there for you when you need it. Someone who will celebrate and grieve and mourn with you. Someone who lends a hand or offers support before you ask or need for it. Someone who cares…
I read a recent report/poll that said the average person has 6 “good” friends. 6!???!!
To that, I say, only 6?! YHC had 6 helpful/supportive/encouraging/accountable guys who I could count on just this morning…
How many do you have? How many are meaningful? Do you know someone who needs a friend? Be a friend…better yet, offer them lots of friends; welcome to F3 Chattanooga.
Aye! See you in the gloom!
-Prosciutto