– Where: Hill City, Chattanooga, TN
– When: 07/04/2017
– QIC: Angus, Ohms, Delta, Steam Engine
– The PAX: Early Bird, Laces Out (RESPECT), Rainman, Mr. Clean, Pumpkin, Chief, Devo (Nomad), Mudslide, Banjo, Burner, Sparkles, Schnitzel
Today 16 PAX marched onto the fields of Hill City with the red glare of rockets lighting up the Chattanooga sky. Today was no normal day, it was a special one. Today we honored our country’s heroes and celebrated our freedom to be able to do what we do in the greatest country on Earth. We had record numbers and we are so proud to see our band of brothers in Chattanooga growing!
There was no one single Q today. On this special day, 4 brothers passed the Q torch around to complete what I think we can all agree ended up being the most memorable Post in F3 Chatt’s short history.
CONDITIONS: 75 Degrees F, Pouring Rain, and 300% Humidity
WARMUP: Loosened up the muscles with some light OYO stretching and then Angus led us down a path of warmup torture…here’s what he put us through:
– 5 Burps
– SSH x 20
– Finkle Swing x 20
– SSH x 20
– Imperial Walkers x 20
– SSH x 20
– Ass Kickers x 20
– SSH x 20
– High Knees x 20
– SSH x 20
– Wide High Knees x 20
– SSH x 20
Little Mosey Down to the Big Field in Coolidge Park to continue what Angus calls a “Warmup” although I’m pretty sure everyone was already warm! Guess one can never be too warmed up…
– 5 Burpees
– SSH x 20
– Diamond Merkins (4 count) x 15
– SSH x 20
– Carolina Dry Docks x 15
– SSH x 20
– Merkins x 15
– SSH x 20
– LAC x 20, forwards and backwards
– Chinooks x 20, 1 way
– Moroccan Night Club x 20
– Wide Merkins x 15
Angus then passed the torch to YHC.
Circuit #1 (DMC – Duckwalk, Merkin, Crawl)
– Duckwalk 30 yards
– 5 Merkins
– Backwards Bear Crawl 20 yards
– Duckwalk 30 yards
– 10 Merkins
– Backwards Bear Crawl 20 yards
– Rinse & Repeat adding 5 merkins every round until a total of 25 merkins is complete
Time to pass the torch to Delta for some more action:
Indian Runs!! the PAX formed a line with Delta leading the pack. We continued the Indian Runs until Delta got back to the front of the line. With 16 PAX…let me say…this was no short run!
Circuit #2
– Burpees x10
– Lunge 50 yards
– Mosey back to starting point
– Rinse & Repeat x3
Whew everyone is for sure feeling the burn now. But there was still one more Q to go…so it was time to mosey to Mt. Midoriyama and once again pass the torch. Let’s see what you got Steam Engine!
Circuit #3
– Start at 1st Lamp Post & perform LBC x20
– Mosey to 2nd Lamp Post & perform RBC x20
– Mosey to 3rd Lamp Post & perform American Hammers x20
– Mosey to base of Mt. Midoriyama, sprint up & mosey down
– Mosey back to 1st Lamp Post
– Rinse & Repeat for 8 straight minutes
COT: Countoff, Name-O-Rama, Shoutouts/Requests, Reading of the Declaration of Independence, Prayer
“Americans should never forget that the founders of this country, like all who have served her in uniform, were willing to die defending everything its flag represent. It’s so easy to get lost in the controversies that divide us. But I believe, no matter what our race, religion, or beliefs may be, that AMERICANS should be able to come together to keep our country rooted in what made it great”
A Morning Full of FNG’s
The Scene: Mid-60s and beautiful in the Hill City where 11 men, which included 4 FNG’s, engaged in the morning activities to sharpen one another.
Welcome and disclaimer were administered and we mosey’ed to the great hall for a little warm-up action. As we mosey’ed, the PAX was told that anytime and every time we see joggers, we will stop what we are doing and perform Pickle Pounders / IC x 15.
The Warm Up
Side straddle hop / IC x 15
Mtn Climbers / IC x 15
Imperial Walkers / IC x 15
SSH / IC x 15
Lunges / 10 each leg
Dot Drills / 20 on your own followed by 10 on each leg
SSH / IC x 15
Baby Arm Circles (forward / backwards) / IC x 15
Squat Chinooks / IC x 15
The Thang:
We partnered up for a li’l Dora 1-2-3 action. Our goals; 100 Merkins, 200 BBSU, 300 Squats
One of the partners began executing Merkins while the other partnered bear crawled 1.5 light poles and back which almost killed us. Once the partner got back from the bear crawl, they picked up where the other partner stopped. Continued this pattern until we accomplished all the reps and all the exercises.
During the Dora, we spotted some joggers so we all stopped for some bonus Pickle Pounders (IC / x 15).
We then took a small mosey to the top of the stairs where we all did 15 Dips followed by 5 Burpees…repeated 3 times.
Before we circled up for 6MOM, we Burnie Sanders-ed up Mt. Madoryima
6MOM
Flutter Kicks / IC x 15
+Saw some joggers and had to do a little bonus Pickle Pounders
American Hammer (Demonstrated and led by Angus) / IC x 15
LBC’s (Demonstrated and led by Ohms) / IC x 15
Countoroma
Namoroma // We had 4 FNG’s—how sweet is that. We bestowed the onto them the names: Snitzel, Leg Day, Noodle and Five-O!
Word of the Day // In thinking about Cheech and the legacy that he left behind, I started to think about the legacy I am going to leave behind. So I asked the guys to think about what they want to be said of them at their funeral…and with that in mind, I asked them to think about what they are going to do from this day until that day to ensure that that is going to be said of them.
Prayer Requests:
Laces Out / Cousin battling cancer, Cousin’s niece recovering from open heart surgery
Angus & Leg Day / Wives are pregnant
Gus / Transition to Memphis
Prosciutto / Tap recovering
Shenanigans
Brief disclaimer was given to the FNG the usual we will carry you if you are injured and we are not responsible if you do get hurt.
Warm Up: (Some chatter about not many fans of the 15 burpees as a warm up)
Side Straddle Hop 15 IC
Cotton Picker 15 IC
Alternating Toe Touches 15 IC
Mountain Climbers 20 IC (Yah forgot I was suppose to stop at 15 so just kept going to 20)
Peter Parkers 15 IC
The Thang:
Mosey to where the swamp thing lives:
Box Jump to the top followed by 10 burpees rinse & repeat 4x.
Mosey to Great Hall:
Wall Sits w/ Muhammad Ali 15 IC
Wall Sits w/ Joe Frazier 15 IC
Wall Sits w/ Push Press 15 IC
Mosey to fields:
3 sprints cone & back
3 Bernie Sanders cone & back
3 Duck walks cone & back
3 One leg hop cone & alternate leg back
1 front roll to cone & mosey back to starting line
Head to Love Shack. Not enough time for Mary but enjoyed watching full grown mean roll around in the grass.
Count Off
Nameorama
WOD: Hebrews: 10:25 “Let us not neglect our meeting together, as some people do, but encourage one another, especially now that the day of his return is drawing near”
I enjoy waking up early in the morning just to post with you men. I enjoy coming because you push me to be better. Better in my fitness, life, & in my faith. It is so easy to just go through the motions but we don’t we go the extra mile and invest in each others lives. I picked this scripture to encourage you men to make the most of our workouts and 2nd F events. We all have busy lives but we some how find time to spend time with each other and encourage one another. Keep up the great work in Chattanooga and I will see you next time I’m down there.
06/29/2017 Backblast
-Where: Hill City, Chattanooga, TN
-When: 6/29/17
-QIC: Delta
-The PAX: Laces Out (Respect), Angus, Ohms, Chucky, Banjo, Stairmaster, AND welcome FNG’s: Schnitzel, Noodle, 5-0, Leg Day
The Scene: Mid-60s and beautiful in the Hill City where 11 men, which included 4 FNG’s, engaged in the morning activities to sharpen one another.
Welcome and disclaimer were administered and we mosey’ed to the great hall for a little warm-up action. As we mosey’ed, the PAX was told that anytime and every time we see joggers, we will stop what we are doing and perform Pickle Pounders / IC x 15.
The Warm Up
Side straddle hop / IC x 15
Mtn Climbers / IC x 15
Imperial Walkers / IC x 15
SSH / IC x 15
Lunges / 10 each leg
Dot Drills / 20 on your own followed by 10 on each leg
SSH / IC x 15
Baby Arm Circles (forward / backwards) / IC x 15
Squat Chinooks / IC x 15
The Thang:
We partnered up for a li’l Dora 1-2-3 action. Our goals; 100 Merkins, 200 BBSU, 300 Squats
One of the partners began executing Merkins while the other partnered bear crawled 1.5 light poles and back which almost killed us. Once the partner got back from the bear crawl, they picked up where the other partner stopped. Continued this pattern until we accomplished all the reps and all the exercises.
During the Dora, we spotted some joggers so we all stopped for some bonus Pickle Pounders (IC / x 15).
We then took a small mosey to the top of the stairs where we all did 15 Dips followed by 5 Burpees…repeated 3 times.
Before we circled up for 6MOM, we Burnie Sanders-ed up Mt. Madoryima
6MOM
Flutter Kicks / IC x 15
+Saw some joggers and had to do a little bonus Pickle Pounders
American Hammer (Demonstrated and led by Angus) / IC x 15
LBC’s (Demonstrated and led by Ohms) / IC x 15
Countoroma
Namoroma // We had 4 FNG’s—how sweet is that. We bestowed the onto them the names: Snitzel, Leg Day, Noodle and Five-O!
Word of the Day // In thinking about Cheech and the legacy that he left behind, I started to think about the legacy I am going to leave behind. So I asked the guys to think about what they want to be said of them at their funeral…and with that in mind, I asked them to think about what they are going to do from this day until that day to ensure that that is going to be said of them.
Prayer Requests:
Laces Out / Cousin battling cancer, Cousin’s niece recovering from open heart surgery
Angus & Leg Day / Wives are pregnant
Gus / Transition to Memphis
Prosciutto / Tap recovering
Welcome and disclaimer were administered and we mosey’ed to the great hall for a little warm-up action. As we mosey’ed, the PAX was told that anytime and every time we see joggers, we will stop what we are doing and perform Pickle Pounders / IC x 15.
The Warm Up
Side straddle hop / IC x 15
Mtn Climbers / IC x 15
Imperial Walkers / IC x 15
SSH / IC x 15
Lunges / 10 each leg
Dot Drills / 20 on your own followed by 10 on each leg
SSH / IC x 15
Baby Arm Circles (forward / backwards) / IC x 15
Squat Chinooks / IC x 15
The Thang:
We partnered up for a li’l Dora 1-2-3 action. Our goals; 100 Merkins, 200 BBSU, 300 Squats
One of the partners began executing Merkins while the other partnered bear crawled 1.5 light poles and back which almost killed us. Once the partner got back from the bear crawl, they picked up where the other partner stopped. Continued this pattern until we accomplished all the reps and all the exercises.
During the Dora, we spotted some joggers so we all stopped for some bonus Pickle Pounders (IC / x 15).
We then took a small mosey to the top of the stairs where we all did 15 Dips followed by 5 Burpees…repeated 3 times.
Before we circled up for 6MOM, we Burnie Sanders-ed up Mt. Madoryima
6MOM
Flutter Kicks / IC x 15
+Saw some joggers and had to do a little bonus Pickle Pounders
American Hammer (Demonstrated and led by Angus) / IC x 15
LBC’s (Demonstrated and led by Ohms) / IC x 15
Countoroma
Namoroma // We had 4 FNG’s—how sweet is that. We bestowed the onto them the names: Snitzel, Leg Day, Noodle and Five-O!
Word of the Day // In thinking about Cheech and the legacy that he left behind, I started to think about the legacy I am going to leave behind. So I asked the guys to think about what they want to be said of them at their funeral…and with that in mind, I asked them to think about what they are going to do from this day until that day to ensure that that is going to be said of them.
Prayer Requests:
Laces Out / Cousin battling cancer, Cousin’s niece recovering from open heart surgery
Angus & Leg Day / Wives are pregnant
Gus / Transition to Memphis
Prosciutto / Tap recovering
Vegas Vacation
The Scene:
-High 60’s and a light sprinkle…the big stuff held off until we were getting into our cars to head home after a beat down.
-The PAX came out strong rocking the no-sleeves (Prosciutto even rocked a camo Dale Jr. no sleeves shirt—all that was missing was a mullet) in honor of Cheech from F3 Lexington who was hit by a car while running with his PAX the day before. Praying that God will work a miracle for him and his family…we are praying for you sir and the whole F3 Lexington community. #BandOfBrothers
Welcome and Disclaimer were dropped like a hot mic…
Pax took a li’l mosey to the parking lot near Coolidge Park for the warm-up:
Warm Up:
Side Straddle Hop / IC x 15
Mountain Climbers / IC x 15
High Knees / IC x 15
Wide High Knees / IC x 15 (For Gus!)
Side Straddle Hop / IC x 15
Baby Arm Circles (Forward & Backwards) / IC x 15
Moroccan Night Clubs (AKA, how white dudes dance in the club) / IC x 15
Squat Chinooks / IC x 15
Side Straddle Hop / IC x 15
We then set our legs on fire by lunging to almost the end of the parking lot and back…
We then took a li’l mosey back to the Love Shack
The Main Thang:
We were feeling a little inspired today, so we grabbed a deck of cards and assigned an exercise to each suit (Diamonds = Burpees, Hearts = Merkins, Spades = Squats, Clubs = Big Boy Sit Ups)…We then proceeded to flip the cards over one by one (each man taking a turn flipping over a card, calling out the exercise and leading the exercise)…If the card that was flipped was a 9 of Diamonds, that meant, we all had to complete 9 Burpees…if it was a 4 of Clubs, we all did 4 Big Boy Sit Ups…The Jack, Queen, King and Ace of each suit had us doing 11 of that exercise. There were 2 Jokers in the deck and when they got flipped over, we got a little reprieve in a 10 count. We repeated taking turns flipping cards over and executing the exercises until there were no more cards…
Thanks to Rainman and his math skills, we found out that when it was all said and done, we had done 98 reps of each exercise and when you multiply that by the 4 exercises we did, you get 392 total reps.
Other than the 2-10 counts, thanks to the Jokers, the only other break we got was due to the rule I enforced at the beginning which said: whenever a group of joggers ran by, the PAX will execute low plank for a IC 15 count.
6MOM:
Due to our trip to Vegas, where we pulled out the deck of cards, we were only left with time to do 1 exercise to set our abs on fire…So I handed the reigns to Ohms and he led us through some LBC’s (IC x 20)
Countorama
Namorama
We bestowed the name Sling to our FNG (Laces Out—RESPECT—gets the award for bringing FNG’s like its his job)…Sling came about become after pursing a girl for several months, she finally agreed to go on a date with him…On said date, he slammed her arm in the car door; breaking her arm! She then rocked a cast and a sling…
Word of the day: Active Participant // everything we are involved goes so much better when we actively engage and participate…Like my mom always said: You are either part of the problem or part of the solution.
Prayer:
Lexington: Cheech & Tap
Laces Out: Cousin battling cancer / niece–surgery
Angus” Wife’s pregnancy
Gus: Transition in Memphis
Snowflake: Summer camp & broken arm
Lucky No. 7
Today YHC and 7 other PAX marched onto the fields of Hill City. It was early and our bodies were tired, but the mind prevailed over the body and the workout was a success. Big shoutout to FNG (AKA Stairmaster) who showed true determination today! We would not have been able to finish the workout without FNG’s wife and his dog Charlie on the sidelines cheering us on.
CONDITIONS: 75 Degrees F, Overcast, and Humid
WARMUP: Loosened up the muscles with some light OYO stretching and then we began our mosey to The Main Stage in Coolidge Park.
THE THANG:
COP #1
– SSH x 10 IC
– Imperial Walkers x 10 IC
– SSH x 10 IC
– Squat x 10 IC
– SSH x 10 IC
– Moroccan Night Club x 10 IC
– Arm Circles x 10 IC
– Shoulder Press x 10 IC
– SSH x 20 IC
Circuit #1 (Paula Abdul AKA Stairway to Seven)
– Box Jump up 2 Stairs à Perform 7 Merkins
– Step back 1 Stair à Perform 7 Dips
– Box Jump up 2 Stairs à Perform 7 Merkins
– Step back 1 Stair à Perform 7 Dips
– REPEAT until you reach top
Circuit #2
– Run up The Hill
– Perform 7 Burpees
– Run up The Hill
– Perform 6 Burpees
– Repeat until you get down to 1 Burpee
MARY
15x LBC’s
15x flutter kicks
15x Freddie Mercury’s
15x Hollywood’s
15x American Hammers
15x Crunchy Frogs
COT: Countoff, Name-O-Rama, Shoutouts/Requests, Prayer
“F.E.A.R. – Face Everything And Rise”
06/20/2017 Backblast
– Where: Hill City, Chattanooga, TN
– When: 06/20/2017, 0530
– QIC: Delta
– The PAX: Prosciutto, Laces Out (RESPECT) and his FNG who we dubbed Sling, Rainman, Stairmaster, Mr. Clean, Ohms & Angus
The Scene:
-High 60’s and a light sprinkle…the big stuff held off until we were getting into our cars to head home after a beat down.
-The PAX came out strong rocking the no-sleeves (Prosciutto even rocked a camo Dale Jr. no sleeves shirt—all that was missing was a mullet) in honor of Cheech from F3 Lexington who was hit by a car while running with his PAX the day before. Praying that God will work a miracle for him and his family…we are praying for you sir and the whole F3 Lexington community. #BandOfBrothers
Welcome and Disclaimer were dropped like a hot mic…
Pax took a li’l mosey to the parking lot near Coolidge Park for the warm-up:
Warm Up:
Side Straddle Hop / IC x 15
Mountain Climbers / IC x 15
High Knees / IC x 15
Wide High Knees / IC x 15
Side Straddle Hop / IC x 15
Baby Arm Circles (Forward & Backwards) / IC x 15
Moroccan Night Clubs (AKA, how white dudes dance in the club) / IC x 15
Squat Chinooks / IC x 15
Side Straddle Hop / IC x 15
We then set our legs on fire by lunging to almost the end of the parking lot and back…
We then took a li’l mosey back to the Love Shack
The Main Thang:
We were feeling a little inspired today, so we grabbed a deck of cards and assigned an exercise to each suit (Diamonds = Burpees, Hearts = Merkins, Spades = Squats, Clubs = Big Boy Sit Ups)…We then proceeded to flip the cards over one by one (each man taking a turn flipping over a card, calling out the exercise and leading the exercise)…If the card that was flipped was a 9 of Diamonds, that meant, we all had to complete 9 Burpees…if it was a 4 of Clubs, we all did 4 Big Boy Sit Ups…The Jack, Queen, King and Ace of each suit had us doing 11 of that exercise. There were 2 Jokers in the deck and when they got flipped over, we got a little reprieve in a 10 count. We repeated taking turns flipping cards over and executing the exercises until there were no more cards…
Thanks to Rainman and his math skills, we found out that when it was all said and done, we had done 98 reps of each exercise and when you multiply that by the 4 exercises we did, you get 392 total reps.
Other than the 2-10 counts, thanks to the Jokers, the only other break we got was due to the rule I enforced at the beginning which said: whenever a group of joggers ran by, the PAX will execute low plank for a IC 15 count.
6MOM:
Due to our trip to Vegas, where we pulled out the deck of cards, we were only left with time to do 1 exercise to set our abs on fire…So I handed the reigns to Ohms and he led us through some LBC’s (IC x 20)
Countorama
Namorama
We bestowed the name Sling to our FNG (Laces Out—RESPECT—gets the award for bringing FNG’s like its his job)…Sling came about become after pursing a girl for several months, she finally agreed to go on a date with him…On said date, he slammed her arm in the car door; breaking her arm! She then rocked a cast and a sling…
Word of the day: Active Participant // everything we are involved goes so much better when we actively engage and participate…Like my mom always said: You are either part of the problem or part of the solution.
Prayer:
Lexington: Cheech & Tap
Laces Out: Cousin battling cancer / niece–surgery
Angus” Wife’s pregnancy
Gus: Transition in Memphis
Snowflake: Summer camp & broken arm
F.E.A.R.
– Where: Hill City, Chattanooga, TN
– When: 06/20/2017
– QIC: Ohms
– The PAX: Prosciutto, Early Bird, Laces Out (RESPECT), Rainman, Stairmaster, Mr. Clean
Today YHC and 7 other PAX marched onto the fields of Hill City. It was early and our bodies were tired, but the mind prevailed over the body and the workout was a success. Big shoutout to FNG (AKA Stairmaster) who showed true determination today! We would not have been able to finish the workout without FNG’s wife and his dog Charlie on the sidelines cheering us on.
CONDITIONS: 75 Degrees F, Overcast, and Humid
WARMUP: Loosened up the muscles with some light OYO stretching and then we began our mosey to The Main Stage in Coolidge Park.
THE THANG:
COP #1
– SSH x 10 IC
– Imperial Walkers x 10 IC
– SSH x 10 IC
– Squat x 10 IC
– SSH x 10 IC
– Moroccan Night Club x 10 IC
– Arm Circles x 10 IC
– Shoulder Press x 10 IC
– SSH x 20 IC
Circuit #1 (Paula Abdul)
– Box Jump up 2 Stairs à Perform 7 Merkins
– Step back 1 Stair à Perform 7 Dips
– Box Jump up 2 Stairs à Perform 7 Merkins
– Step back 1 Stair à Perform 7 Dips
– REPEAT until you reach top
Circuit #2
– Run up The Hill
– Perform 7 Burpees
– Run up The Hill
– Perform 6 Burpees
– Repeat until you get down to 1 Burpee
MARY
15x LBC’s
15x flutter kicks
15x Freddie Mercury’s
15x Hollywood’s
15x American Hammers
15x Crunchy Frogs
COT: Countoff, Name-O-Rama, Shoutouts/Requests, Prayer
“F.E.A.R. – Face Everything And Rise”
CONDITIONS: 75 Degrees F, Overcast, and Humid
WARMUP: Loosened up the muscles with some light OYO stretching and then we began our mosey to The Main Stage in Coolidge Park.
THE THANG:
COP #1
– SSH x 10 IC
– Imperial Walkers x 10 IC
– SSH x 10 IC
– Squat x 10 IC
– SSH x 10 IC
– Moroccan Night Club x 10 IC
– Arm Circles x 10 IC
– Shoulder Press x 10 IC
– SSH x 20 IC
Circuit #1 (Paula Abdul)
– Box Jump up 2 Stairs à Perform 7 Merkins
– Step back 1 Stair à Perform 7 Dips
– Box Jump up 2 Stairs à Perform 7 Merkins
– Step back 1 Stair à Perform 7 Dips
– REPEAT until you reach top
Circuit #2
– Run up The Hill
– Perform 7 Burpees
– Run up The Hill
– Perform 6 Burpees
– Repeat until you get down to 1 Burpee
MARY
15x LBC’s
15x flutter kicks
15x Freddie Mercury’s
15x Hollywood’s
15x American Hammers
15x Crunchy Frogs
COT: Countoff, Name-O-Rama, Shoutouts/Requests, Prayer
“F.E.A.R. – Face Everything And Rise”
The Coop
The Scene: Somewhere around mid-60’s and beautiful…what a great day to be alive
+The welcome and disclaimer was administered…We realized that whoever was in charge of our shovel flag had fartsacked on us, so we started with our 10 penalty burpees…
Then mosey’ed to the small parking lot near Coolidge for the Warm up;
+Made a rule of the day that every time we saw a group of joggers, we would stop what we were doing and do 20 big boy sit ups!
Warm Up:
Side Straddle Hop / IC x 15
Mountain Climbers / IC x 15
Baby Arm Circles (Forward & backwards) / IC x 15
Moraccan Night Clubs / IC x 15
Squat Chinooks / IC x 15
Side Straddle Hop / IC x 15
-Circled Up for a li’l Ring of Fire…Each member of the Pax took turns calling out an exercise…they Pax performed the exercise while that member who called out the exercise bear crawled around the circle. When he was back at his starting position, the next man would call out another exercise and start to bear crawl while the pax performed the exercise…repeated until everyone had had a chance to play!
Now that we were all good and warmed up, we lunged around the parking lot…thighs were burning so we need a 10 count…
We then took our burning thighs and mosey’ed to what I call the Boob Hill (sorry, but that’s what it reminds me of)!
The Thang // The Cooper
Pax performed 10 burpees, 10 squats, 10 merkins and then ran a lap around the boob hill…once they got back to the start line, they did 9 burpees, 9 squats, and 9 merkins AND held plank until everyone finished…they repeated this sequence going down a rep every lap they ran–all the way down to 1 burpee, 1 squat and 1 merkin…We might of needed a few 10 counts in between…
-We also came across a group of joggers, so we all stopped and did 20 big boy sit ups!
+we then mosey’ed towards the love shack…not all the way to the love shack b/c it was occupied by a fella who needed a good night sleep.
-As we headed to the love shack, we came across another group of joggers…so guess what; we all did another 20 big boy sit ups!
6MOM
Pickle Pounders / IC x 15
Flutter Kicks / IC x 15
Freddie Mercury / IC x 15
I then passed the mic to Ohms who lead us in some little baby crunches and then he dropped the mic and pronounced that it was time–we were done–in more ways than one.
Countorama
Namoramo
+Word for the day: We all have made the excuse that we don’t have time for something BUT the reality is that we all make time for what we find important!
Prayer and some mumble chatter about the pax–the fartsackers, the travelers, the homies who have broken some bones, etc…
“Burp” so good…
The Scene: It was a beautiful, calm morning in the Hill City, somewhere in the neighborhood of 60 degrees.
The welcome and disclaimer was administered…as always AND especially in light of our 2 FNG’s (Way to go fellas)
Mosey to where the trolls live under the bridge for a little warm up
-Side Straddle Hop / In Cadence x 15
-Arm Circles (Forward / Backwards) IC x 15
-Squat Chinooks / IC x 15
-Mountain Climbers / IC x 15
-Imperial Walkers / IC x 15
-Prisoner’s Squat / IC x 15
–Side Straddle Hop / IC x 15
The Thang
+Route 66 // Run the distance of two light poles and do 1 burpee…run to the distance of another two light poles and do 2 burpees…continue on until you have made 11 stops for a total of 66 burpees. After each stop, we held plank until the entire PAX was done–b/c we are a team!
According to Prosciutto, “we got our kicks on Burpee Route 66”.
We needed to catch our breath so we grabbed a 10 count before moseying back to the concrete stairs near the bottom of Mt. Madoriyama.
“Stairway to 7” (thanks either Prosciutto or Angus for the name–you guys were feeling very creative today)
-At the bottom of the stairs, do 7 incline merkins, then box jump up 1 stair, then do 7 dips, then box jump up 1 stair…repeat that order to the top…We held plank until the PAX was done!
We took a slow mosey to the LOVE SHACK where we grabbed a partner.
-One partner did a wall sit while the other ran to the bottom of Mt. Madoriyama…Bernie Sanders’ed up the Mt and then ran back to switch with his partner.
6MOM…
-Weezy Jefferson / IC x 15
-Alphabet / Apparently I forgot that K still belongs in the Alphabet.
-Passed the baton to Angus and Prosciutto for our final 2 excerises:
(Angus) // American Hammer / IC x15
(Prosciutto) // Hollywoods / IC x12, each side
Countorama
Nameorama
The 2 FNG’s were bestowed the names: Mr. Clean (looks just like the real one) and Abacus!
Prayer requests:
-Gus // transition to Memphis
-Angus and Abacus’s wives are pregnant
-Laces Out’s cousin battling cancer
-Snowflake // VBS this week