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Mosey, Stairs, & more Stairs

QIC: Steam Engine
PAX: Ohms, Angus, Mr. Clean, Marco Polo, Ringwald, Sundance, Wort, Whittler, Flemish
AO: Hill City
Date: 02/06/2018
Conditions: Warm 36 degrees perfect for a long mosey

Disclaimer: I am not a professional. You are here on your own free will. Push yourselves this AM but modify if you have to.
Mosey to Great Hall for COP
COP: 
Up Straddle Hop IC 12x
Up Straddle Hop (Opposite leg) IC 12x
Windmill IC 12x
Cherry Pickers IC 12x
Imperial Walker IC 12x
Alternating Toe Taps IC 12x
Squats IC 12x
Mountain Climbers IC 12x
The Chattanooga Marathon Relay is March 1 and we have two teams signed up. With less than a month left I decided to have a long mosey and sprinkle in some stairs.
The Thang:
Mosey to Chestnut walking bridge where we encoutered our first flight of stairs.
1st Stairs:
1 Leg Hop to the top
I Leg Hop (Opposite leg) to the top
Bunny Hop to the top
Continue to Mosey down walking bridge and took a break midway
Toe Merkins (Calf Raises) IC 10x
Mosey to end of walking bridge where we found some benches to take a break
Dip IC 10x Rinse and repeat 2x
Mosey down towards Market St where we found our next flight of stairs
2nd Stairs
Sprint up stairs Rinse and repeat 3x
Mosey towardsTennessee Aquarium where we found a nice set of stairs
3rd Stairs
Sprint up stairs Rinse and repeat 2x
4th Stairs
Hit every step going up Rinse and repeat 2x
5th Stairs
Bunny Hop Up
1 Leg Hop
1 Leg Hop (Opposite leg)
Mosey to start of Market St Bridge where Mr. Clean set the pace for the trek back to the Love Shack. Midway took a small breather.
Squats IC 10x
Finish running across Market St Bridge and start heading towards Love Shack. With the Love Shack with in eyesight decided to call a jail break.
Jail Break from 1st Parking Ticket Booth to the 2nd one.
Now that we have reached the Love Shack there was still a few minutes left for Mary
Mary:
Flutter Kicks IC 10x
Hello Dolly IC 10x
Rosalita IC 10x
Time
Since Shovel Flag was absent this AM we got hit with the 10 Burpee penalty

COT: 
Count-o-rama
Name-o-rama
Prayer Request:
Angus with new born & transitioning to a new job
Flemish expecting a new born & transitioning to a new job
Steam Engine friend currently at Vanderbilt Hospital doctors trying to figure out what is wrong
Continue prayers for Rainman & Sparkles
Announcement:
Hump Day Happy Hour: 02/07 at Heaven & Ale starting 1700 msg Whittler for more info
Friday Breakfast Club: 02/09 at Lillie Mae’s starting 0630 msg Mr. Clean for more info
WOD: If you want to go fast go alone, if you want to go far go together. We have used this many time in F3 Chatt and I feel that this is a perfect quote for F3. Especially right now as some of us are preparing for the Chattanooga Marathon Relay. It doesn’t matter the pace as long as we keep getting better every day.
Also according to Angus’s Garmin we got in 2.4 miles this morning. Great job guys!
 
 

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Herschel Walker Pets the Pony Everyday

QIC: Steam Engine
PAX: Whittler, Ohms, Prosciutto, Angus, Laces Out, Rainman, Snowflake
AO: Hill City
Date: 1/9/2018
Conditions: Warm 37 degrees perfect for a Herschel Walker beatdown

Disclaimer was given at the Shovel flag while some stranglers were getting out of their vehicles. And we are off
Quick mosey to Great Hall
COT:
SSH IC 15x
Cherry Picker IC 15x
Windmill IC 15x
Alternating Toe Taps IC 15x
Mosey to Walnut Walking Bridge and informed the PAX that seeing Herschel Walker as an honorary captain for the Georgia Bulldogs reminded me of an Art of Manliness article about his crazy workout that he did and continues to do (will attach article at the end).
The Thang:
Merkins IC 10x
LBC IC 10x
Mosey to next lamp post
Rinse & Repeat 4x
Forward Lunge 10 each leg
Squat IC 10x
Rinse & Repeat 4x
Dips IC 10x
Mosey to next set of benches
Rinse & Repeat 3x
Once we completed Walnut bridge asked Laces out to lead us to the Market St bridge and take us back to Love Shack. During the mosey to Love Shack, QIC was starting to feel the wings and pizza from the night before luckily it stayed down. Also, learned that by yelling “FELLOWSHIP” the PAX slow down for the 6 catch up. Thanks for tip Prosciutto. Once we were within eyeshot of the Love Shack Prosciutto called for one last sprint to the finish.
Once we made it to the Love Shack we noticed that our shovel flag tipped over which comes with a 10 burpee penalty.
Time

COT:
Prayer Request:
Mr. Clean had another seizure so won’t be able to drive for awhile.
Angus wife due date was 1/8 so now the waiting game.
Ohm’s friends had their baby on 1/8
Announcements:
Chattanooga Relay (4 man marathon relay): 3/2 – 3/4
Ragnar Race (12 man relay Chattanooga – Nashville): 3/23 – 3/24
Chattanooga MS Walk: 4/21
GoRuck Tough (Chattanooga) : 8/18
Tough Mudder (Nashville): 9/15 – 9/16
For more details check out the F3 Chatt Newsletter
Upcoming Q’s:
1/10 Snowflake
1/11 Vila
1/13 Ohms, Prosciutto, Steam Engine
WOD: “Success is just being happy… God has helped me to love myself. I know who God is, and I love God.” – Herschel Walker
We are a week into the new year. Everyone has set their New Years Resolution and goals. Now take the time to define what success means to you. Success is not just being on top of the mountain or having the most money. It could be completing a marathon, a GoRuck Tough event, coming out to the Gloom. Sometimes success is in the journey and not the end result. Herschel defined success as being happy which is a great definition and he got their through loving God. If you know and love God then you have already won.
New year, new goals, you gotta define success It’s not just being on top
Here is the link to the Herschel Walker article. Some highlights:

  • Dips — up to a 1,000 a day
  • Squats — up to a 1,000 a day
  • Lunges — up to a 1,000 a day

The Herschel Walker Workout