Tag: Ohms

QIC: Ohms
Date: 12/05/2018
PAX: Candu, Ducktales, Jabooti, Mr. Clean, Peanuts, Picasso, Ringwald, The Count (RESPECT^2), Vila
AO: Lion’s Den

Conditions

Nice, cool, clear

The Disclaimer

I am Ohms. I am not a professional. You are here on your own free will. Modify if necessary.

COP

– Mosey
– Scissor Jacks x 10
– Smurf Jacks x 20
– Plank Jacks x 30
– Jumping Jacks x 40
– Mosey
– Scissor Jacks x 10
– Smurf Jacks x 20
– Plank Jacks x 30
– Jumping Jacks x 40
– Mosey
– Good Mornings x 10
– Windmills x 20
– Willie Mays Hayes x 30
– Al Gore x 40
– Mosey
– Good Mornings x 10
– Windmills x 20
– Willie Mays Hayes x 30
– Al Gore x 40

The Thang

Indian Run 1 Lap around the track
Fourties
– Exercises (Merkins & Squats)
– 30 Merkins, 10 Squats
– 25 Merkins, 15 Squats
– 20 Merkins, 20 Squats
– 15 Merkins, 25 Squats
– 10 Merkins, 30 Squats
– 40 LBC
– Exercises (Curls & Lunges)
– 30 Curls, 10 Lunges
– 25 Curls, 15 Lunges
– 20 Curls, 20 Lunges
– 15 Curls, 25 Lunges
– 10 Curls, 30 Lunges
– 40 Freddie Mercury
– Exercises (Overhead Press & Calf Raises)
– 30 Overhead Press, 10 Calf Raises
– 25 Overhead Press, 15 Calf Raises
– 20 Overhead Press, 20 Calf Raises
– 15 Overhead Press, 25 Calf Raises
– 10 Overhead Press, 30 Calf Raises

Moleskin

The mumble chatter was strong this morning. Jabooti was not a fan of Lunges “In-Place” so he decided it would be more convenient for him to lunge around the circle…Peanuts joined.

Picasso (& his dog) and Vila showed up as well. They performed a 45 min “Sidewalk Shuffle” while we did the beatdown.
We also found out that we had three flags at LD this morning. With that being said, I decided that the burpees should be omitted from the workout. You’re welcome men.

Upcoming Qs

https://f3chattanooga.wpcomstaging.com/q-schedule/
 

QIC: Ohms
Date: 10/17/2018
PAX: Freefall, Picasso, Prosciutto, Radiohead, Snookie, Whittler
AO: Lions Den

Conditions

Mid 60s with a slight sprinkle of rain..just enough to keep our bodies cool and our clothes wet.

The Disclaimer

I am Ohms. I am on Q this AM. I am not a professional. Push yourselves and modify as you need to.

COP

– SSH x 11 IC
– Cotton Pickers x 11 IC
– Windmills x 11 IC
– Side Lunges x 11 IC
– Forward Luges x 11 IC

The Thang

Fun Lap
– Run 100m
– SSH x 11 IC
– Merkins x 11 IC
– Squats x 11 IC
– LBC x 11 IC
– Rinse & Repeat x 4
Function Fitness
– Incline Merkins x 11 IC
– Coupon Thrusters x 11 OYO
– Coupon Dead Lifts x 11 OYO
– Coupon Swings x 11 OYO
– Burpees x 11 OYO
– Dips x 11 IC
– Pull-Ups x 11 IC
– Box Jumps to top of bleachers
– Mosey 400m (w/ Karaoke & Bernie)
– Rinse & Repeat x 2
MARY
– Freddie Mercury x 11 IC
– X’s & O’s x 11 IC
– Sweat Angels x 11 IC

COT

Behave, follow rules, don’t go to jail, and stay away from syphilis.
****see explanation below

Moleskin

– Al Capone was arrested on this day and sentenced to 11 years…also, it should be noted that his cause of death was syphilis…it’s still a mystery to this day where the syphilis was acquired
– Pablo Escobar’s personal hitman (whom of which killed thousands of people) avoided syphilis and got himself out of jail on good behavior. He is now a famous actor on YouTube.
– None of these facts or mumblechatter has anything to do with the workout, but it sure made for some good conversation.

Upcoming Qs

https://f3chattanooga.wpcomstaging.com/q-schedule/
 

QIC: Ohms
Date: 10/10/2018
PAX: Candu, Freefall, Goose, Radiohead, Steam Engine, The Count
AO: Lions Den

Conditions

Cool and Rainy

The Disclaimer

I am Ohms and will be on Q today. I am not a professional. You are here at your own free will. If you get hurt we will get you help. Modify if necessary.

COP

– 1/4 mile mosey (mixed with Bernie Sanders, Karaoke, Side Shuffle)
– Flutter Kicks x 20 IC
– Lunges x 20 IC
– Air Squats x 20 IC
– SSH x 20 IC
– Hip Slappers x 20 IC
– Cotton Pickers x 20 IC
– Windmills x 20 IC
– Side Lunges x 20 IC

The Thang

Route 66 (LAP #1)
– 1/8 mile mosey – 1 burpee
– 1/8 mile mosey – 2 burpees
– 1/8 mile mosey – 3 burpees
– 1/8 mile mosey – 4 burpees
Route 66 (LAP #2)
– 1/8 mile Indian Run – 5 burpees
– 1/8 mile Indian Run – 6 burpees
– 1/8 mile Indian Run – 7 burpees
– 1/8 mile Indian Run – 8 burpees
Route 66 (LAP #3)
– 1/8 mile mosey (with Karaoke and Bernie) – 9 burpees
– 1/8 mile mosey (with Karaoke and Bernie) – 10 burpees
– 1/8 mile mosey (with Karaoke and Bernie) – 11 burpees
– 1/8 mile mosey (with Karaoke and Bernie)
Red Barchetta
– 100 yard sprint – 100 Flutter Kick IC
– 75 yard sprint – 75 LBCs IC
– 50 yard sprint – 50 American Hammer IC
– 25 yard sprint – 25 Sweat Angels
– 10 yard sprint – 10 Heel Touches

COT

“Life goes pretty fast. If you don’t stop and look around once and a while, you could miss it.”

QIC: Ohms
Date: 09/26/2018
PAX: The Barn, Gamecock, Jabooti, Laces Out (RESPECT), Peanuts, Prosciutto, Ringwald
AO: Lions Den

Conditions

Hot. Wet. Sticky….TWSS

The Disclaimer

I am Ohms and will be on Q today. I am not a professional. You are here at your own free will. If you get hurt we will get you help. Modify if necessary.

COP

– SSH x 20 IC
– Burpees x 10 OYO
– Air Squats x 15 IC
– Mountain Climbers x 15 IC
– Flutter Kicks x 20 IC
– 1/4 mile Mosey around track (Karaoke’s and Bernie’s)
– Windmills x 15 IC
– Cotton Pickers x 15 IC
– SSH x 20 IC

The Thang

– Burpees x 10 OYO
– Air Squats x 15 IC
– Merkins x 15 IC
– Flutter Kicks x 20 IC
– Indian Run one lap around track
– Burpees x 10 OYO
– Air Squats x 15 IC
– Merkins x 15 IC
– Flutter Kicks x 20 IC
– 50 yard All Out Sprint x 3
– Box Jumps to top of Stadium Bleachers x 2
– 50 yard Partner Carry (switch partners & repeat)
– Indian Run one lap around track
– Burpees x 10 OYO
– Air Squats x 15 IC
– Merkins x 15 IC
– Flutter Kicks x 20 IC

Mary

– LBC x 25 IC
– Plank x 30 IC

COT

“Take the time to be thankful for everything that you have. You can always have more, but you could also have less.”

Moleskin

• Nomad Gamecock actually does not like the Gamecocks at all…but the one guy who does actually prefers Cured Ham over Chicken?
  
• Jabooti pretends like he hates box jumps, when in reality he looked like a damn frog on those bleachers.
• Peanuts is a cool dude…but he did not have peanuts for dinner last night…not with his merlot at least.
• In all honesty, my own workout whooped my tail. Proud of all the guys that came out today to break the attendance record at Lions Den.

Upcoming Qs

• Sunshine VQ @ Hill City
  

QIC: Ohms
Date: 08/15/2018
PAX: Geek Squad, Ringwald, Steam Engine, The Count
AO: The Lions Den

Conditions

70 deg F, cool air with low humid overcast skies…beautiful view of Signal Mountain

The Disclaimer

I am Ohms. I am on Q this AM. I am not a professional. Push yourselves and modify as you need to.

COP

– Cotton Pickers x 10 IC
– Windmills x 10 IC
– Squnges x 10 IC
– Good Mornings x 10 IC
– Imperial Walkers x 10 IC

Shoulder Blaster
– Little Arm Circles x 10 IC
– LAC Reverse x 10 IC
– Moroccan Night Clubs x 10 IC
– Cherry Pickers x 10 IC
– Seal Claps x 10 IC
– Overhead Claps x 10 IC
– Shoulder Press x 10 IC

The Thang

Round 1
– High Knees x 25 IC
– Sumo Squats x 25 OYO
– Flutter Kicks x 25 IC
– Merkins x 25 OYO
– Suicide Sprints
Round 2
– High Knees x 25 IC
– Sumo Squats x 25 OYO
– Flutter Kicks x 25 IC
– Merkins x 25 OYO
– Suicide Sprints
Mosey to the bleachers
SSH x 25 IC
LBC x 25 IC
Full Body Set #1
– Burpees x 15 OYO
– Squats x 15 OYO
– Dips x 15 OYO
– Pull Ups x 15 OYO
– Box Jump to top of bleachers
Full Body Set #2
– Burpees x 10 OYO
– Squats x 10 OYO
– Dips x 10 OYO
– Pull Ups x 10 OYO
– Box Jump to top of bleachers
Full Body Set #2
– Burpees x 5 OYO
– Squats x 5 OYO
– Dips x 5 OYO
– Pull Ups x 5 OYO
– Box Jump to top of bleachers
SSH x 25 IC
LBC x 25 IC
Mosey 1 lap around the track
Mary
– American Hammer x 15 IC (“Led by” Ohms)
– Freddie Mercury x 20 IC (“”Geek Squad)
– Pretzel Crunches x 16 IC (“”Steam Engine)
– Box Cutters x 12 IC (“”Ringwald)
– Big Boy Sit-Ups x 20 OYO (“”The Count)

COT

“The best preparation for tomorrow is doing your best today”
CIRCLE OF TRUST
BALL OF MAN

Moleskin

I had a secret plan to do tons of burpees really close to a full stank trashcan, with the thought process that it would make the PAX throw up and I could say that my workout made multiple PAX splash merlot. However, Ringwald and Steam Engine called me out and made it known that “If we throw up it has nothing to do with you workout” – Guess I gotta push them harder next time.

News

Chattanooga GoRuck event – August 17th, https://www.goruck.com/event-13223/
Memphis GrowRuck event, September 21-23, https://f3nation.com/2018/06/24/growruck-12-memphis-pre-blast/

Upcoming Qs

https://f3chattanooga.wpcomstaging.com/q-schedule/
 

QIC: Ohms
Date: 07/25/2018
PAX: Fissure, Mr. Clean, Radiohead, Snookie, The Count, Whittler
AO: The Lions Den

Conditions

80 deg F, ridiculously humid with clear skies and a zero breeze coming from anywhere…still thoroughly enjoy the beautiful view of Signal Mountain

The Disclaimer

I am Ohms. I am on Q this AM. I am not a professional. Push yourselves and modify as you need to.

COP

– Cotton Pickers x 15 IC
– Good Mornings x 15 IC
– Windmills x 15 IC
– SSH x 25 IC
– Lunges x 15 IC (Each Leg)
– Squats x 15 IC
– Ass Kickers x 15 IC

The Thang

Shoutout to all of the men that came out to The Lions Den this AM. This is a solid AO with a lot of potential and I would love to see it grow. So continue to come on out!

YHC started off the Thang by instructing the PAX to mosey to the straight away on the track. Today’s workout consisted of 4 Posts and it was a Basic Training Military Inspired Workout – So this one is for you Coin Purse!
Post 1
– 1 lap around the track (Jog straights / Sprint curves)
– 30 seconds of Merkins OYO
– 30 seconds of  Mountain Climbers OYO
– Continue alternating for a total of 3 minutes
– Box Jumps for 1 minute
Post 2
– 1 lap around the track (Jog straights / Sprint curves)
– 30 seconds of Squat Jumps OYO
– 30 seconds of Freddie Mercury’s OYO
– Continue alternating for a total of 3 minutes
– SSH for 1 minute
Post 3
– 1 lap around the track (Jog straights / Sprint curves)
– 30 seconds of Plank OYO
– 30 seconds of American Hammers OYO
– Continue alternating for a total of 3 minutes
– Burpees for 1 minute
Post 4
– 1 lap around the track (Jog straights / Sprint curves)
– 30 seconds of Dips OYO
– 30 seconds of Pull-Ups OYO
– Continue alternating for a total of 3 minutes
– Bear Crawl for 1 minute

COT

CIRCLE OF TRUST:

News

Chattanooga GoRuck event – August 17th, https://www.goruck.com/event-13223/
Memphis GrowRuck event, September 21-23, https://f3nation.com/2018/06/24/growruck-12-memphis-pre-blast/

Upcoming Qs

https://f3chattanooga.wpcomstaging.com/q-schedule/
 

QIC: Ohms
Date: 07/18/2018
PAX: Ducktales, Geek Squad, Mr. Clean, Snookie, The Count, Whittler
AO: The Lions Den

Conditions

80 deg F, ridiculously humid with clear skies and a zero breeze coming from anywhere…beautiful view of Signal Mountain though.

The Disclaimer

I am Ohms. I am on Q this AM. I am not a professional. Push yourselves and modify as you need to.

COP

– SSH x 25 IC
– 100m mosey
– Merkins, LBCs, Squats x 10 OYO
– Rinse and Repeat x 4

The Thang

First off, bit shoutout to Snookie. Yesterday at Hill City he received his F3 name and today at The Lions Den he EARNED it.
YHC started off the Thang by instructing the PAX to grab a coupon out of the truck and carry it to the bleachers via the track. Upon arrival, the coupons were set down and the fun began.
– Run 200m
– Tire flips x 14 OYO
The Seven
– Incline Merkins x 7 OYO
– Coupon Thrusters x 7 OYO
– Coupon Dead Lifts x 7 OYO
– Kettle Bell Swings x 7 OYO
– Burpees x 7 OYO
– Dips x 7 OYO
– Pull Ups x 7 OYO
– Box Jump to the top of bleachers
– Rinse & Repeat x 3
Mary
– Big Boy Sit-ups on repeat for 2 min

COT

CIRCLE OF TRUST:

News

Chattanooga GoRuck event – August 17th, https://www.goruck.com/event-13223/
Memphis GrowRuck event, September 21-23, https://f3nation.com/2018/06/24/growruck-12-memphis-pre-blast/

Upcoming Qs

https://f3chattanooga.wpcomstaging.com/q-schedule/