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HIIT’n Up Hacksaw

QIC: Fissure

Date: 06/14/2019

PAX: FNG-DNF, Madoff, Escobar, Wuzntme, Cowbell, Toe Tag, The Count (Respect), John Doe, FNG-Anny, Mrs. Baker (Respect), 9-Volt (Respect), Clothespin, Threeskin, Sidekick, Otis, Mongo, Fastlane, Peanuts, FNG-T-Rex

AO: Hacksaw

Conditions

Upper 50s and nize

COP

Mosey from Domino’s to the big flag and did a lap with high knees, low knees, bernie and side shuffles
SSH x 10 IC
Fwd Fold x 10 IC
WMH x 10 IC
Slaughter Starter (10 burpees, 9 squats, 8 burpees, 7 squats, 6 burps, 5 squats, 4 burps, 3 squats, 2 burps, 1 squat, spared them the last 10 burps)

The Thang

Circle up for a little HIIT (that’s high intensity interval training, ya’ll)

– Half burpee (no merkin)
– Squat thrusters (basically squat then hump the air)
– Mtn Climber x 2 + merkin x 1
– Reverse lunge
– SSH
– Plank Jank knee tuck
– Freddie Mercury
Each exercise for 40 seconds followed by 20 seconds rest
4 rounds with 1 minute rest in between rounds

Ended with 5 lunges IC and 5 jump squats, 3 rounds then flutterkicks x 30 IC

COT

Sprinkled a little words of wisdom throughout the resting portions of the workout.  Told the newer gents about Fitness Fellowship and Faith and what this whole thing is about.  We’re out here to make each other better men, co workers, friends, husbands you name it.  Pretty sooner Hacksaw will be standing on its own two feet supported by the men of Ooltewah/Collegedale ready to make a positive impact.  Can’t wait to see it explode.

Moleskin

About twice the pax as expected today.  ‘Twas an awesome turnout.

John Doe and Toe Tag are hilariously connected names.  Ask em about it.

4 FNGs today is solid but one had to bounce early.  Gotta name him next time!

Great names today.  T-Rex has a crazy long wingspan, Anny couldn’t get his anniversary straight and DNF couldn’t get FNG acronym straight.  Kinda John Doe’s fault apparently.

Mrs. Baker had this scary wheezing noise going on.  He made it through the workout, though!  sheesh 

Stay tuned – The Count is about to Q a TON coming up

News

Fallen Five Ruck 7/13 0700 at The Dame

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    Fit Over 35

    QIC: Fissure

    Date: 06/11/2019

    PAX: Otis, Back Pew, The Count (Respect), Prosciutto, Dutch Boy (Willy Loman), Hobo, Whittler, Uncle Fester, Red Tees, Free Candy, Sunshine, Skitch, Ringwald, Moneyball, She Shed

    AO: Hill City

    Conditions

    Felt like fall

    COP

    Mosey’d to the Blue Rhino and circled up around her/his bedazzled bod
    SSH x 35 IC
    Squats x 20 IC
    Willy Mays Hayes x 10 IC
    Merkins x 10 IC

    The Thang

    Still in our circle

    6 8 Ct Body Builders
    11 Burpees
    19 Squats
    35 dips on curb
    Run 400M ((two laps around median up towards Frazier)

    6 8 Ct Body Builders
    11 Half burpee tuck jumps
    19 lunges IC
    35 Toe merkins
    35 flutterkicks IC
    Run 400M

    6 8 Ct Body Builders
    11 Burpees 
    19 Toe merkins
    35 dips (nice cadence Hobo)
    Run 400M

    6 8 Ct Body Builders

    11’s (burpees and curb merkins)

    Run 400m

    1 minute low plank

    COT

    YHC was out of town of the D-day anniversary so I wanted to encourage the guys to be thankful for our freedoms after spending this past weekend at Arlington National Cemetery with my family.  

    Moleskin

    The Count started us off by relaying his morning troubles finding a toilet.  He had to take a shower BEFORE the workout today.  Not fun.

    Hobo is having shoulder issues and his modifications for 8 ct body builders and burpees actually look much harder than the real deal.

    It was discussed that Hobo needs to q soon.  

    Skitch runs fast.

    Otis isn’t a fan of the Oakland Raiders.  He’s a fan of the Packers.  He wore an Oakland Raiders shirt today, however.

    Moneyball is a glue guy.  He invites tons of guys.  What a leader.  Good thing Ducktales EH’d him.

    News

    Fallen Five Ruck – 7/13 0700 THE DAME

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      Saddle Up Your Haunches

      QIC: Fissure

      Date: 06/03/2019

      PAX: U-Turn, Geek Squad, Ducktales, Truck Yeah, Radiohead, Milkman, Mr. Clean

      AO: The Huey

      Conditions

      Real Nice

      COP

      Mosey to basketball courts with some high knees, low knees, wide high knees, bernie sprinkled in

      The Thang

      Circle up for a little HIIT (that’s high intensity interval training, ya’ll)

      – Half burpee (no merkin)
      – Squat to punch (alternate punch each side)
      – Mtn Climber x 2 + merkin x 1
      – Reverse lunge
      – SSH
      – Plank Jank knee tuck
      – Freddie Mercury
      Each exercise for 40 seconds followed by 20 seconds rest
      4 rounds with 1 minute rest in between rounds

      Walk/rest to big parking lot and line up facing the opposite island
      lunge two parking spaces and perform 5 jump squats, rinse repeat every two spaces until reaching the island

      Mosey back to the flag

      COT

      “Trust in the Lord with all your heart and lean not on your own understanding; in all your ways submit to Him, and He will make your paths straight.”

      Proverbs 3:5-6

      Our incoming pastor gave us that verse to memorize and challenged us to apply it.  

      Moleskin

      Much debate about proper reverse lunge form and what “keep your knee above your foot” means.  In the end, I think Mr. Clean and Ducktales were saying the same thing.  Keep your shin vertical guys.  Needed The Count there.

      More form talk related to squats.  You really wanna get on your HAUNCHES, as Lucinda Spinelli would say, to get the most out of the exercise.

      It’s either helpful or unhelpful to know how much time is left before rest.

      If we measure our ownership of F3 in sweat, then is Mr. Clean the President & CEO?

      We opted not to put our arms around each other for the BOM.  Too much back sweat.

      News

      July 4th convergence, location TBD

      July 13th Fallen Five Ruck event, The Dame 0700

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        Dem Track Boyz

        QIC: Fissure

        Date: 05/29/2019

        PAX: Candu, She Shed, Whittler, Goose, Ohms, Prosciutto, Mr. Clean, Geek Squad, Peanuts, The Count (Respect), Milkman, Fabio, Sunburn (Respect)

        AO: Lions Den

        Conditions

        Warm

        COP

        High Knees
        Buttkickers
        Wide high knees
        Forward Fold
        Willy Mays Hayes
        Slow mosey lap

        The Thang

        • 40 Merkins, run lap
        • 40 Merkins, 30 Jump Squats, run lap
        • 40 Merkins, 30 Jump Squats, 20 Burpees, run lap
        • 40 Merkins, 30 Jump Squats, 20 Burpees, 50 big boy sit-ups, run lap
        • 40 Merkins, 30 Jump Squats

        MOM

        Flutterkicks x 20 IC
        Flutterkicks x 20 IC
        LBCs x 35 IC

         

        COT

        Accountability is key for most guys.  Reach out if there’s an area of your life where you struggle to hold yourself accountable.  It’s not easy to commit to holding a brother accountable but we have to remember it’s not all about ourselves (a wise pax recently told me).

        Moleskin

        Last couple weeks we’ve had to work around the city’s elite runners who’ve descended upon the Lions Den.  Ohms still works out with us, thankfully.

        Midwife noises doesn’t make sense but it’s in the lexicon, so….

        We did some redundant exercises today.  YHC didn’t check in with Boneyard or Hill City q’s.  Oops.

        Mr. Clean recently shaved his bod.

        News

        Fallen Five Ruck event – 7/13, 0700 at The Dame

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          Memorial Day “Murph”

          QIC: Fissure

          Date: 05/27/2019

          PAX: Sunburn (Respect), Red Tees, The Count (Respect), Prosciutto, Mr. Clean, Geek Squad, Fabio, U-turn, Moneyball, VSquared, Odd Job, Threeskin, Best in Show (Respect), Goose, FNG-Clouseau, Fastlane, Peanuts, Sunshine, Sidekick, Carebear, Mayhem (Respect), Bernie

          AO: The Dame

          Conditions

          Humid.  Who decided to start this at 0700?

          COP

          SSH
          Forward Fold
          Willy Mays Hayes
          SSH

          The Thang

          We gathered in the lot by the playground to discuss the plan.  Pax were encouraged to complete the workout as they saw fit.  The mile loop was explained (run to Erwin Marine front doors and back essentially).  Pax chose to either run the full mile with reps in between or broke up the running with reps in between.  Tough either way.

          The Murph (modified/no weighted vest)

          • 1-mile run
          • 100 big boy sit-ups (modified from pull-ups)
          • 200 merkins
          • 300 air squats
          • 1-mile run

          COT

          We made sure to remember what Memorial Day is all about.  We’re all thankful for our freedoms and the men and women who sacrificed their lives so we can enjoy it.

          Moleskin

          Props to Threeskin who finished first.  Turns out breaking up the run gives you an edge. 

          Carebear is a smart man.  He presented Prosciutto with a finder’s fee for a lead resulting in some biz.  FIVE HUNDRED BUCKS!  

          Threeskin gave us a sneak preview of the new Hacksaw flag.  Legit!

          Odd Job wore a shirt with a bunch of Michael Scott faces all over it.  Also legit.

          FNG Clouseau works for UPS in their investigations division.  Props to Fastlane for getting him out there.

          Moneyball has bone spurs and is either stubborn as hell or a beast.

          The Count took some beautiful pics on his fancy camera and Prosciutto tweeted it out to the masses with special hashtags because he’s a good listener.  Or not.

          News

          Fallen Five Ruck event – 7/13, 0700 The Dame

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            The Three Effs

            QIC: Fissure

            Date: 05/16/2019

            PAX: Blindside, Laces Out (Respect), Red Tees, Fabio, Iron Butt (Respect), Loan Shark, Free Candy, Hobo, Moneyball, Sidekick, Sunburn (Respect), Prosciutto, Skitch, She Shed, VSquared, Uncle Fester, Sunshine

            AO: Hill City

            Conditions

            Upper 50’s.  One might even say crisp.

            COP

            Mosey through the Coolidge stage, around the Coolidge Park loop then to the Great Hall

            • SSH x 20 IC
            • Merkins x 5 IC
            • Overhead Squats x 10 IC
            • Werkins x 5 IC
            • Big Boy sit-ups x 15 single count
            • Overhead Lunges x 10 IC
            • Imperial Walkers x 10 IC
            • SSH x 20 IC

            The Thang

            Mosey to the Coolidge Park stage.  PAX divide into two teams. Team 1 performs prescribed rep count of the exercises below while Team 2 Indian Runs the loop. Teams switch, then Rinse and repeat for three rounds.

            • Merkins
            • Squats
            • Werkins
            • Big Boy Sit-ups
            • Lunges
            • Imperial Walkers

            Round 1: each exercise x 10, single count; standard Indian Run

            Round 2: each exercise x 15, single count; Indian Run with last man dropping for one Burpee before sprinting to front

            Round 3: each exercise x 20, single count; standard Indian Run for two laps

            With the PAX nice and winded we met back at the Great Hall.

            Burpee broad jump together across the Great Hall then lunge back
            Bear Crawl across lunge back
            Crawl Bear across lunge back
            Sprint across lunge back x 3

            Mosey back to the parking lot 

            COT

            Quick refresher on the three F’s.  Fitness, Fellowship and Faith.  Fitness and fellowship are pretty self explanatory, but Faith gets trickier for some.  F3 doesn’t subscribe to a specific religion.  It’s open to men of all faiths.  Faith plays a big role in leadership for (most) good/great leaders have a belief in something outside of themselves.  A higher power.  Read Freed to Lead.

             

            Moleskin

            Prosciutto (essentially my co-q today) and his team were administered a 5 burpee penalty for trying to avoid the prescribed burpees for finishing the first Indian run lap before the other team’s reps.  Keep in mind my team had to do burpees for finishing our first lap too quickly so it came out a wash.

            Prosciutto then decided to break up his team’s 20 rep round in half.  More slack was given to the Salty Italian for making things a tad easier.  Turns out he was just thinking of his squad.  Props to the co-q.  All in good fun and Prosciutto takes a joke with the best of them.

            News

            Memorial Day Murph at The Dame 5/27 0700

            Fallen Five ruck event 7/13 0500 at recruiting center.  Registration soon (cost covers patch)

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              Hero Workout of the Day (Zachary Tellier)

              QIC: Fissure

              Date: 05/06/2019

              PAX: Prosciutto, FNG-Holdup, Whittler, Mr. Clean, Ducktales, Hasbro, Milkman, Radiohead, Lugnut, U-Turn

              AO: The Huey

              Conditions

              Real, real nice.  Great view of the stars as we stretched our (my) aching backs

              COP

              Forward Fold
              Calf stretches
              Knee to chest stretch
              Lay on ground back stretch

              Ssh x 35
              All in cadence

              The Thang

              Prosciutto summarized how we (Mr. Clean, Picasso, Vila, Prosciutto and YHC) felt Saturday upon finishing the goruck tough with “I literally can’t even.”  Well, it was tempting to take it easy today but ya’ll deserve better than that.

              Zachary Tellier hero WOD (with slight revisions)

              10 Burpees (mosey lap)

              10 Burpees
              25 Push-Ups (mosey lap)

              10 Burpees
              25 Push-Ups
              50 Lunges (25 each leg)

              10 Burpees
              25 Push-Ups
              50 Lunges (25 each leg)
              100 partner Sit-Ups (50 each) (mosey lap)

              10 Burpees
              25 Push-Ups
              50 Lunges (25 each leg)
              100 partner Sit-Ups (50 each)
              150 Air Squats

              10 penalty burpees for no flag

              COT

              https://wodwell.com/wod/zachary-tellier/ 

              Sgt. Zachary D. Tellier, 31, of Charlotte was a combat infantryman with the 4th Squadron, 73rd Cavalry Regiment, 4th Brigade Combat Team, at Fort Bragg. He died Sept. 29, 2007 of wounds sustained while on a ground patrol in Afghanistan.

              The previous April, Tellier’s unit was conducting a mounted patrol when one of its vehicles drove over and detonated a bomb, which set the vehicle on fire, according to a statement from the 82nd Airborne.

              Tellier pulled two paratroopers out of the vehicle to safety, suffering severe burns to his hands. He was awarded the Bronze Star Medal with valor for his actions.

              After he was burned, Tellier jumped up in the turret to return fire, said Sgt. Michael Layton, a member of Tellier’s unit. A lieutenant made Tellier get out of the vehicle because of his injuries, Layton said.

              “Zachary Tellier has to be the biggest hero I’ve ever known or heard of, not just because of what he did, but because of his personality,” Layton said. “He came in the Army because he wanted to be around soldiers and serve his country, and he paid the ultimate sacrifice.”

              Tellier is survived by his wife, Sara Tellier of Atlanta, Ga.; his father, David W. Tellier of Groton, Mass.; and his mother, Pamela Rodriguez, of Falmouth, Mass.

              The workout was first posted by CrossFit DC (Washington D.C., USA) on May 27, 2009. The original post said Zach “basically lived on [Coach] Chris Rutynas’ couch for months at a time. If you noticed Chris pushing even harder than usual [during this WOD], its because he knew what this was about.”

              Moleskin

              A few of us did the goruck tough this past Friday night.  It was tough.  You should do one.

              Ducktales took his shirt off at the mall the other day because his youngest urinated on him.

              Ducktales took his shirt off today because he is Ducktales.

              Don’t ask Lugnut about Father Nelson.

              PSA: Burpee penalties for no flag are meant to be performed at the end of that workout by those present (the offender doesn’t owe them to the guys later).  Lately it seems like the penalty has lost its way.

              News

              Memorial Day murph at The Dame 5/27

              Fallen Five ruck 7/13 stay tuned for details

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                Empty The Tank

                QIC: Fissure

                Date: 04/25/2019

                PAX: U-Turn, Hasbro, Whittler, Geek Squad, Ducktales, Milkman, Lugnut

                AO: The Huey

                Conditions

                58° quite pleasant

                COP

                Mosey from flag to far lot between the islands

                20 SSH IC
                Burpees x 10 OYO
                Mtn Climbers x 15 IC
                Gorilla burpees x 10 OYO
                Burpee tuck jumps x 5 OYO
                Squats x 15 IC
                Flutter Kicks x 20 IC

                The Thang


                Form two lines for 2-man Indian run around the islands.  Two laps.

                20 SSH IC
                Wide Merkins aka Werkins x 10 OYO
                Flutter Kicks x 20 IC
                Squats x 10 IC
                Burpees x 10 OYO

                Sprint work

                Island to Island with mosey/walk back in between
                25% sprint
                50% sprint
                75% sprint
                100% sprint
                lunge halfway then 50% sprint
                Bwd lunge halfway then 50% sprint
                Mosey half then 100% sprint (nothing left in the tank)

                SSH x 20 IC
                10 burpees OYO
                Squats x 10 IC
                Flutter kick x 20 IC
                Fwd fold x 10 IC
                Butterfly stretch x 10 IC

                Mary:
                Heel touches x 25 IC
                crunches x 25 IC
                Shin touches x 10 IC
                Hip touches x 10 IC
                Pickle Pounders  x 10 IC
                Burpees x 10 OYO

                Tank empty

                COT

                It can’t hurt to remind yourself to put your wife or significant other before yourself.  Put their needs and interests before yours.  I Challenged the guys to find an opportunity to do that today.

                Moleskin

                Whittler graced the Huey with his unexpected presence from gentlemen’s ridge.  He even brought a cooler.  

                Burpee grumblings were heard.  Burpee grumblings were ignored.

                News

                Goruck tough/light coming to Chattanooga May 3-4
                Growruck in Alpharetta August 23-24

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                  Eat Your Prunes

                  QIC: Fissure

                  Date: 04/10/2019

                  PAX: Early Bird, Sidekick, Ducktales, Prosciutto, Free Time, Candu, Loan Shark, She Shed, Ohms

                  AO: Lions Den

                  Conditions

                  Low 60s and clear

                  Circle up 
                  Forward fold x 20 IC
                  Duck walk three steps forward then back x 19 IC
                  SSH x 18 IC
                  Monkey humpers x 17 IC
                  Drop squats x 16 IC
                  Arm circles fwd/bwd, cherry pickers, overhead press, moroccan night club each x 15 IC
                  Carolina dry docks x 14 IC
                  High knees x 13 IC
                  Broad jump then hop back to start x 12 OYO
                  Asskickers x 11 IC
                  Lunges (alternating) x 10 IC
                  Wide high knees x 9 IC
                  Jump lunge squats x 8 IC
                  Burpees x 7 OYO
                  Burpee tuck jumps x 6 OYO
                  Merkins x 5 IC
                  Jack push-up x 4 OYO
                  Exploding push-up x 3 IC
                  Diamond merkin x 2 IC
                  Merkin x 1

                  3 laps of jogging curves, Bernie one straight away and sprint one straight away, recovery 10 counts in between

                  MOM

                  Dead Bug x 10 IC
                  Core rotations x 5 IC
                  Crunch and punch x 10 IC
                  Elbow plank rotations x 10 IC
                  Side plank crunch x 5 IC each side
                  Gorilla burpees x 10 OYO
                  Reverse climbers x 10 IC
                  V-sit crunch x 10 IC
                  Plank pike x 10 IC
                  Hip dips x 5 IC
                  Peter Parker in low plank x 5 IC
                  Shin touches x 10 IC
                  Lizard climbers x 5 IC
                  Bicycle crunch aka Freddie Mercury slow and extended to failure (Ohms was last man standing after the rest had to rest)

                  COT

                  My 100 year old grandfather passed away yesterday.  He lived a long and full life so we’re not overly sad, but I couldn’t help but think about him as I planned for today.  I looked up famous people to live to 100 and stumbled across this on George Burns:

                  “George Burns
                  1896-1996
                  In his appropriately titled memoir How to Live to be 100, the beloved entertainer shared a fitness and nutrition plan that wasn’t exactly groundbreaking.  It consisted of a lot of stretches and walking, and a diet high in prunes.  But he didn’t consider any of this the “key” to a long life:
                  “If you ask what is the single most important key to longevity,” he wrote, “I would have to say it is avoiding worry, stress and tension.  And if you didn’t ask me, I’d still have to say it.””

                  Moleskin

                  YHC, Loan Shark, Prosciutto and Ducktales pre-rucked today’s workout and most of the chatter surrounded our fighting histories.  Loan Shark and I mostly listened.  Pro’s cousin, Frank Cafarella, developed a solid strategy when scrapping.  You gotta act a little crazy.  Say crazy stuff.  Crazy eyes.  Make them think twice, you know?

                  Our man Picasso has been stretched thin these days and needed a sub on q today.  So you all have him to thank for 15 minutes of mary.

                  News

                  4/20 Goruck Tough prep workout before Landfill.  Consult rucking channel on slack
                  5/3 Goruck tough and light in Chattanooga
                  8/23 Growruck in Atlanta area.  Consult grow ruck channel on slack

                  Stay tuned for more information on launching an Ooltewah AO

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                    Grab a Partner and Mosey Doe

                    QIC: Fissure

                    Date: 04/08/2019

                    PAX: Early Bird, Peanuts, Sidekick, Fastlane, Threeskin, Jabooti

                    AO: Beast Ridge

                    Conditions

                    60° and cloudy

                    COP

                    Mosey to the playground

                    SSH x 20 IC
                    Finkle Swings x 15 each leg OYO
                    SSH x 20
                    Plank rotations x 10 IC

                    Mosey lap around pavilion and back to playground, partner up and learn something new about your partner

                    The Thang

                    SSH x 20 IC
                    High Knees x 15
                    SSH x 16 (silent count after 5, YHC cranked out 5 burpees for stopping at 15 but hey we seemed to do a better job at doing SSH together in cadence after this.  Mission accomplished)
                    Wide High Knees x 10
                    SSH x 21
                    Ass Kickers x 15
                    SSH x 20

                    Find partner  and mosey just past pavilion and back to playground while learning another new factoid about your partner

                    Plank (silent count while we discussed what we’re learning about each other)
                    Merkins x 10 OYO
                    Plank (more silent counting by YHC)
                    Carolina Dry Dock x 10 OYO
                    Plank (more learning)
                    Mountain Climbers x 10 IC
                    Plank (more learning)

                    Mosey with partner to end of fence before pavilion and return to playground

                    Little Arm Circles x 15 IC
                    Cherry Pickers x 15 IC
                    Chinooks x 15 IC
                    Overhead press x 15 IC
                    Little Arm Circle reverse x 15 IC
                    Cherry Pickers x 10
                    Carolina dry docks x 10 IC

                    Made this last mosey a sprint to the end of the fence and back

                    Find partner and 1 started with the DRP  and 1 did 10 pull ups and alternate between the two stations.

                    Curls x 10
                    Overhead Press x 10
                    Bent Row x 10

                    MOM

                    Flutter Kick x 10 IC
                    Butterfly crunch (or situp) x 10
                    Heel touches x 20 IC
                    American Hammers x 10 IC

                    COT

                    Encouraged the pax to find and read the preblast.  Emails out every Sunday night around 830p and auto posts to Facebook and Twitter.  Props to Carebear and Prosciutto for the time they put into the preblast.  This week you’ll find a great quote from Calvin Coolidge of all people:

                    Knowledge comes, but wisdom lingers. It may not be difficult to store up in the mind a vast quantity of facts within a comparatively short time, but the ability to form judgements requires the severe discipline of hard work and the tempering heat of experience an maturity.

                    Moleskin

                    It’s difficult to get to know each other when we’re always pretty focused on the workout.  Today we broke a decent sweat but also made room to get to know each other a little bit better. 

                    Some of what I learned:  Sidekick’s high school sweetheart lives in his current neighborhood and his wife doesn’t know, work is slow for Early Bird so people must be healthy and Peanuts’ wife is sub 5 feet tall.

                    News

                    4/20 Goruck Tough prep workout before Landfill.  Consult rucking channel on slack
                    5/3 Goruck tough and light in Chattanooga
                    8/23 Growruck in Atlanta area.  Consult grow ruck channel on slack

                     

                    Stay tuned for more information on launching an Ooltewah AO

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