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Lion’s Den Mosey

QIC: Picasso

Date: 07/31/2019

PAX: Money Ball,  Flash, Ohms, She Shed, Threeskin, BlindSide

AO: Lion’s Den

Conditions

Warm as I recall

COP

Mosey to parking lot

Side Straddle Hop x 25 IC

 High Knees x 15 IC

Butt Kickers x 15 IC

Imperial Walkers x 16 IC

Mountain Climbers x 15 IC

Forward Fold x 30 seconds

Calve Stretch x 30 seconds

Side Straddle Hop x 25 IC

Mosey to the Yoga Area

The Thang

Indian Run x .25 miles

Mosey to the Yoga Area

Wheel of Merkin x 5

Plank Jacks x 15 

Merkins x 10 

Plank x 1 minute

Mosey to Home Side of Stadium

Pull Ups x 10

Dips x 15

Incline Merkins x 10

Pull Ups x 10

Decline Merkins x 10

Stadium Stair Jumps to the top

At the top, SSH x 25, mosey down

Indian Run to Visitor Side of Stadium

Stairway to 10

Decline Merkins x 10

Dips x 10

Incline Merkins x 10

Glute Bridges x 10

Left Side Plank x 10 Seconds

Right Side Plank x 10 Seconds

Plank x 10 Seconds

Dips x 10 

Noodling for Catfish x 10

Wash on Wash off x 10 

Mosey to Yoga Area

Mary

X’s and O’s

Flutter Kicks x 20 seconds

LBCs x 20 IC

Box Cutters x 10 IC

Plank x 20 seconds IC

COT

CIRCLE OF TRUST: The terminating stage of each Workout, wherein the PAX form a circle and conduct Counterama, Namerama, Announcearama and the Ball Of Man.
BALL OF MAN: Congregation of two or more men in physical contact, usually (but not exclusively) in the prayer that terminates the COT. Abbr: BOM

Recent Backblasts

    Posted on

    Off to a Rocky Saturday

    QIC: Picasso

    Date: 04/27/2019

    PAX: Back Pew, Cowbell,  Fissure, Geek Squad, Hasbro, Iron Butt, Money Ball, Peanuts, Skitch, FNG-Song Bird, Venus

    AO: The Landfill

    Conditions

    Real Nice Clark!

    COP

    SSH x 20 IC

    Imperial Walkers x 15 IC

    Baby Arm Circles x 10 IC , Reverse

    Chinook x 15 IC

    Leg Stretch x 10

    Mountain Climber x 15 IC

    Calve Stretch x 10 seconds, reverse

    Cobra Pose x 10 seconds

    Downward Dog x 10 seconds

    SSH x 10 IC

    The Thang

    Mosey down to the bottom of the landfill

    Wheel of Merkins (one, one, one, one, etc) x 48

    Willy Mayes Hayes x 15

    Wide Legged Forward Fold 

    Xs and Os

    Mosey down to the middle parking lot

    LBCs x 20

    SSH x 20

    Imperial Walkers x 20

    Mosey up the grass knoll

    Grab two softball sized rocks

    Rocked Baby Arm Circles x 10, Reverse

    Rocked Cherry Pickers x 10

    Rocked Chinooks x 10 

    Rocked Shoulder Press x 10

    Rocked Butterfly Press x 10

    Mosey to the rock garden hill

    Grab a decent sized rock

    Hollow body hold while keeping rock held in front of head

    Hollow body hold while keeping rock held up behind head

    Hollow body hold while bench pressing rock

    Hollow body hold with rock behind head, then crunch

    Diamond Merkins on the rock

    Mosey to the bathroom rock garden

    Grab a grapefruit sized rock

    Wall sits and hold rock out

    Wall sit and lift rock up and down

    Mosey to the love shack

    Indian Run once around the field

    MARY

    LBC x 20

    Box Cutter x 20

    Flutter Kicks x 20

    Hollow Body Hold x 20

    Plank x 10

    Cobra Pose 

    Downward Dog

    Forward Fold

    COT

    Remember to recover. It’s just as important to have good recovery than the workout itself. Without recovery, the art is lost – Picasso

    CIRCLE OF TRUST
    BALL OF MAN

    Moleskin

    Wow, so much mumble chatter.

    • We learned that Geek Squad has an alien growing in his abdomen region. 
    • Iron Butt had a great few jokes about rocks, stones, pebbles and the male crotchal region.  
    • Venus lead us in a Chinook workout to burn some extra energy
    • Picasso let Hasbro and Fissure know that he now has a big green tractor he bought from his father

    News

    GoRuck Chattanooga Tough and Light is the weekend of May 4th. May the 4th be with all who is doing the events.

    Recent Backblasts

      Posted on

      3 Is Better Than 1

      QIC: Picasso
      Date: 03/20/2019
      PAX: FNG-Ball Boy, The Count
      AO: Lion’s Den

      Conditions

      Colder than I thought…roughly 33 degrees. 

      COP

      Mosey around the track  – .25 miles

      SSH x 20 IC 

      High Knees x 10 IC

      Ass Kickers x 10 IC

      Willy Mays Hayes x 10 IC

      Good Morning Sunshines x 10 IC

      Plank for 1 minute

      Mosey around the track – .25 miles

      The Thang

      Title of exercises or routine

      Stadium Dips x 10 IC

      Stadium Incline Merkins x 10 IC

      Stadium Decline Merkins x 10 IC

      Mosey around the track – .25 miles

      Wall sits x 20 IC

      Wall sits x 20 IC with Joe Fraisers 

      High Knees x 10 IC

      Ass Kickers x 10 IC

      Plank for 1 minute

      Mosey around the track – .25 miles

      Stadium Runs

      Inverted Pull Ups x 10 IC

      Incline Merkins x 10 IC

      Stadium Dips x 10 IC

      Stadium Incline Merkins x 10 IC

      Mosey around the track – .25 miles

      MARY

      X’s and O’s x 10

      Plank x 30 seconds 

      Flutter Kicks x 2O IC

      Pickle Pounders x 10 IC – Ball Boy almost lost it!!!

      COT

      I subbed in for Vila as a last minute notice only to show up to The Count and a FNG who was sort of lost and certainly confused about what he gotten himself into. I remembered thinking to myself “Where is everyone at?” and was a little discouraged. However, it ended up being really refreshing as the three of us got to know each other a little better and the workout was tailored in a way to learn from each other. 3 is better than 1 and 1 is better than none, but having a community to fellowship with is the greatest off all. 

      CIRCLE OF TRUST
      BALL OF MAN

      Moleskin

      Ball Boy is a huge tennis player. Between him and Count I had no idea what they were talking about the whole time, so rather than name him after a tennis player…. Ball Boy was chosen. 

      Ball Boy’s sponsor, Magnum, was a no show. Bad boy!

      Recent Backblasts

        Posted on

        Valentine’s Day – Partner Special

        seal

        QIC: Picasso
        Date: 02/14/2019
        PAX: Ohms, Free Candy, Sunshine, FNG-Lil’ Debbie, Hobo, Skitch, Black Hat, Candu, Cowbell, Roadhouse, Money Ball, Back Pew, Iron Butt, Sidekick, Goose, Peanuts, Sunburn, Fissure
        AO: Hill City

        Conditions

        Cold as Queen Elsa

        The Disclaimer

        I am not a professional. You’re here on your own will. Push yourself, don’t hurt yourself. Modify if necessary. We’ll help you back to your car if something happens.

        COP

        Mosey to the Great Hall
        Good Morning Sunshines x 10
        Willy Mayes Hayes x 10 IC
        Baby Arm Circles x 10, Reverse
        Quad Stretches, hold 10 seconds, swap
        Leg/Back Stretches, hold 10 seconds, swap
        Calf Stretches, hold 10 seconds, swap
        SSH x 15 IC
        Squats x 15 IC
        Forward Fold…Hold

        The Thang

        Mosey to the SunDial
        Music – Moby: Flower
        Bring Sally Up – Merkin Version
        Find Long Term Partner
        Mosey to Mt. Midoriyama
        Music – Marvin Gaye: Ain’t No Mountain High Enough
        Ain’t No Mountain High Enough…even Mt. Midoriyama
        – P1: Dip Iteration up stairs (1 first step, 2 second step, 3 third step…), jog to Mt. Midoriyama..Bernie Sanders up, jog down
        – P2: WWII Sit Ups until P1 is done with Dips, LBCs until P1 is back down from Mt. Midoriyama
        Swap
        Music – Fergie: Fergalicious
        Mosey towards Stage
        Partner Shrug x 10, swap
        Pickle Grinders x 10, swap
        MARY
        Music – R.Kelly: Bump N’ Grind
        Small Pickle Pounders x 10 IC
        X’s & O’s x 60 seconds
        Pickle Pounders x 10 IC
        Hello Dolly x 20 IC
        Large Pickle Pounders x 10 IC

        COT

        Not much to say other than every Seal song is how we should act towards our partners. We shouldn’t have a holiday to remind ourselves of the love we should show to our partners or folks we care about. But we do have a holiday, and it’s a good reminder to get back to what matters……
        CIRCLE OF TRUST
        BALL OF MAN
        Mumble Chatter

        1. Ohms took home the entire big pickle jar….looks like there is still a lot of romance happening in the Ohms household
        2. Fissure reminded YHC that the flag was not at Hill City. Ringwald is liable for the damages as a result of his fartsack next Hill City post
        3. I could see a sparkle in Iron Butts eye today. Must have been Sally!
        4. We brought Sally up and let her down easy
        5. Candu was appreciative of the warmup. I appreciate Candu
        6. Black Hat showed up anonymously like the Anon he is…..
        7. The PAX were utterly confused about Pickle Grinders….they were worried…
        8. Skitch got pulled into a ménage à trois. Valentine’s Day does that to some folks….
        Posted on

        It’s Monday Already?

        QIC: Picasso
        Date: 01/07/2019
        PAX: Fissure, Geek Squad, Loan Shark, Mr. Clean, Radiohead
        AO: The Huey

        Conditions

        Cool and chill, like a jazz band

        The Disclaimer

        I’m not a professional. Neither are you. Be smart with how hard you push. If you push too hard that is your fault and you cannot sue us. We will be glad to help you back to the car.

        COP

        Mosey around the track
        SSH x 25 IC
        Mosey to the back parking lot
        SSH x 25 IC
        Calf stretches x 20 seconds
        Stuck windmills x 10 seconds, each leg
        Willy Mays Hayes x 10
        Cobra Pose x 10 seconds
        SSH x 10 IC
        Downward Dog x 10 seconds
        Forward Fold x 10
        Back Stretches x 10 seconds
        Hip Stretches x 10 seconds
        Mosey to the racing part of the back parking lot

        The Thang

        Tired and beating down from the “TUFF MUFF” two days before, everyone was eager to do planks
        Karaoke 50 yards, then back [Loan Shark gave it his best]
        Partner Exercises
        P1: High Knees to end of parking lot, Ass kicker back
        P2: Hold Plank
        Swap
        P1: Karaoke to end of parking lot, Karaoke back
        P2: Hold Left Side Plank
        Swap
        P1: Jog to end of parking lot, Sprint back
        P2: Hold Right Side Plank
        Swap
        P1: Imperial Walker to end of parking lot, Jog back
        P2: Hold Glute Bridge
        Curb Dips x 20 IC
        Mosey to the Basketball Track…..yes, I said Basketball Track
        Plank x 10 Seconds
        Left Plank x 10 seconds
        Right Plank x 10 seconds
        Glute Bridge x 10 seconds
        Table Saws x 10, each leg
        Superman x 15 seconds
        Sea Turtles x 15 seconds
        4 GOALS
        P1: Imperial Walkers, Squats, Merkins, Toe Merkins
        P2: Hold Plank
        Jump over the raging creek!!!!!! Mr. Clean made that creek his mop!!!!
        Wall Sit x 20 IC
        MARY
        Hollow Body Hold x 15
        Fissure Kicks x 15
        DONE

        COT

        @drimback aka Geek Squad stepped up and gave a great message on not selling yourself short as a leader. If you are out in the gloom or putting sweat in somewhere else and leading the effort, don’t sell yourself short. You are making everyone better by putting forth the effort.
        CIRCLE OF TRUST: The terminating stage of each Workout, wherein the PAX form a circle and conduct Counterama, Namerama, Announcearama and the Ball Of Man.
        BALL OF MAN: Congregation of two or more men in physical contact, usually (but not exclusively) in the prayer that terminates the COT. Abbr: BOM]
         MUMBLE CHATTER
        “If Clemson beats Alabama, I’ll buy each F3 PAX a beer” – Fissure
         

        Posted on

        CSAUP 01 – The Inaugural “Tuff Muff”

        QIC: Ohms, Picasso, Prosciutto
        Date: 01/05/2019
        PAX: Candu, Care Bear, Cowbell, Deep End, Dirk, Ducktales, FNG-Uncle Fester, Fissure, Free Candy, Goose, Iron Butt (Respect), Jambo (Willy Loman), Laces Out (Respect), Milkman, Moondance, Mr. Clean, Ohms, Picasso, Prosciutto, Ringwald, Roadhouse, Shatner, Skitch, The Count (Respect), VSquared
        AO: Lions Den, Landfill, Hill City

        Conditions

        Got colder as the morning went on. Started out temps hovering around 40 degrees – by mid-morning temps were in mid 30s with windy conditions by the river. The joys of a 3 hour and 45 minute event

        The Disclaimer

        Delivered three times

        Lions Den (Ohms Q)

        COP

        – Quad Stretches Right Leg x 10 IC
        – Quad Stretched Left Leg x 10 IC
        – Finkle Swings x 15 IC
        – Windmills x 15 IC
        – Cotton Pickers x 15 IC
        – Willie Mays Hays x 15 IC

        The Thang

        Round 1 (Cardio)
        – SSH x 20 IC
        – High Knees x 15 IC
        – Wide High Knees x 15 IC
        – SSH x 20 IC
        – Ass Kickers x 15 IC
        – Imperial Walkers x 15 IC
        – SSH x 20 IC
        – Squat x 15 IC
        – Lunge x 15 IC
        – SSH x 20 IC
        – Slow jog around the track
        Round 2 (Infinity Plank)
        – Plank x 10 IC
        – Merkins x 10 IC
        – Plank x 10 IC
        – Carolina Dry Dock x 10 IC
        – Plank x 10 IC
        – Mountain Climbers x 10 IC
        – Plank x 10 IC
        – Makhtar NDiaye x 10 IC
        – Slow jog around the track
        Round 3 (Shoulder Blaster)
        – LAC (FWD) x 10 IC
        – LAC (REV) x 10 IC
        – Cherry Pickers x 10 IC
        – Chinooks x 10 IC
        – Cherry Pickers x 10 IC
        – Shoulder Press x 10 IC
        – Moroccan Night Club x 10 IC

        *Endex ~0600 – Mosey to Hill City

        Landfill (Prosciutto Q)

        After the disclaimer, it was decided that instead of yelling “Halt!” at the end of cadence exercises, Pax would yell “Muff!”

        COP

        Quick warm-up; no waiting – no stopping in between exercises
        SSH x 10 IC
        Mtn Climbers x 10 IC
        ST Merkins x 10 IC
        CDD x 10 IC
        Alternating Shoulder Taps x 10 IC
        10-down
        SSH x 10 IC
        High Knees x 10 IC
        Lunges x 10 IC
        Wide High Knees x 10 IC
        Smurf Jacks x 10 IC
        10-down
        Toe Merkins x 10 IC
        Prisoner Squats x 10 IC
        Jump Squats x 10 IC
        Toe Merkins x 10 IC
        10-down
        Imperial Walker x 10 IC
        Pistol LBC x 10 IC
        American Hammer x 10 IC
        Dolly x 10 IC
        Flutter Kicks x 10 IC
        10-down
        Elbow Plank x 10 IC
        High Plank & Hold Knee to chest (L/R) x 10 IC
        High Plank & Kick-out (L/R) x 10 IC
        High Plank with Moon Gods (L/R) x 10 IC
        Peter Parkers x 10 IC
        10-down
        **Mosey to the rock pile for two small dwaynes**

        The Thang

         
        Steam Engine’s “Wall Blaster”
        Wall sit w/ Muhammad Ali x 15 IC
        Wall sit w/ Joe Frazier x 15 IC
        Wall sit w/ Push Press x 15 IC
        Wall sit w/ Side Raises x 15 IC
        Wall sit w/ Bus Driver x 15 IC
        Rinse & Repeat with little dwayne’s
        Air Chair & 1 round of “Prosciutto’s Gold Chain” (just because) x 20 IC
        *Mosey over to the little hill
        Death Crawl
        3 Merkins at every Cone; Bear crawl cone to cone
        *Mosey to pavillion
        Block Party
        (1:2 exercise ratio with coupons)
        1 merkin on rock – 2 rock curls
        2 merkins on rock – 4 rock curls
        3 merkins on rock – 6 rock curls
        4 merkins on rock – 8 rock curls
        5 merkins on rock – 10 rock curls
        -10 count-
        5 merkins on rock – 10 rock curls
        4 merkins on rock – 8 rock curls
        3 merkins on rock – 6 rock curls
        2 merkins on rock – 4 rock curls
        1 merkin on rock – 2 rock curls
        -10 count-
        1 merkin on rock – 2 shoulder press
        2 merkins on rock – 4 shoulder presses
        3 merkins on rock – 6 shoulder presses
        4 merkins on rock – 8 shoulder presses
        5 merkins on rock – 10 shoulder presses
        Wheel of Merkin x 3
        Grave Diggers Wheel of Nolan Ryan’s – L/R
        Incline/Decline/Dip routine – each to 10 IC – 3 rounds
        6MOM
        War Hammer (WWII Situp & American Hammer) – 1:4 ratio
        *Endex ~0800 – Mosey to Hill City

        Hill City (Picasso Q)

        COP

        Calf Raises x 10 IC
        Baby Arm Circles x 10, Reverse IC
        Calf Stretches x 20 seconds IC
        Parker Peters x 10 IC
        Quad Stretches x 10 IC
        Downward Dog x 10 IC
        Cobra Pose x 10 IC
        Back Stretch x 10 IC
        Stuck Windmills x 10, Swap

        The Thang

        Whole Lotta Rosie
        “Fourt’two thirt’nine fiftysix, You could say she’s got it all”
        42 – LBCs
        36 – Big Boy Situps
        59 – Flutter Kicks
        Thunder Struck
        “I was caught, In the middle of a railroad track, I looked round, And I knew there was no turning back”
        20 Merkins
        45 seconds Plank
        15 Merkins
        30 seconds Plank
        10 Merkins
        15 seconds Plank
        “Beating in my heart, The thunder of guns, Tore me apart”
        Let There Be Rock
        “In the beginning, Back in nineteen fifty-five, Man didn’t know about a rock ‘n’ roll show, And all that jive”
        5 Rock Squats IC
        10 Rock Chest Press IC
        15 Rock Curls IC
        20 Rock Rows IC
        It’s a Long Way to the Top (If You Wanna Rock ‘N’ Roll)
        “I tell you folks, It’s harder than it looks, It’s a long way to the top, If you wanna rock ‘n’ roll, It’s a long way to the top, If you wanna rock ‘n’ roll”
        Partner Rock Toss Up Mt Midoriyama [aka Daisy Chain] x 2
        Stiff Upper Lip
        “I keep a stiff upper lip, And I shoot from the hip, I keep a stiff upper lip, And I shoot, and I shoot, Shoot from the hip, Yeah, I shoot from the hip
        Left Side Plank x 20 IC
        Right Side Plank x 20 IC
        Willy Mays Hays x 20 IC
        Glute Bridges x 20 IC
        Pickle Pounders x 20 IC
        Hells Bells
        “Hell’s bells, Yeah, hell’s bells, You got me ringing hell’s bells, My temperature’s high, hell’s bells”
        All PAX hold Plank while one PAX at a time runs to the Drum Jungle and rings the bell. The faster each PAX runs and rings the bell, the faster we get done.
        Drum Jungle will be about 100 yards away
        Have a Drink on Me
        “So don’t worry about tomorrow, Take it today, Forget about the check, We’ll get hell to pay, Have a drink on me”
        DONE – TUFF MUFF 2019 in the books

        COT

        CSAUP 01 dedicated to Best-in-Show’s Dad who suffered a major stroke the morning of the event. Prayers go out to him and his family during this very trying time.

        Moleskin

        • T-Claps to the guys who conquered the full Muff: Deep End, Mr. Clean, Picasso, Skitch, Ducktales, VSquared, Prosciutto, Fissure, Ohms, FNG-Uncle Fester, The Count
        • T-Claps to those who conquered the half-muff (Hill City to Coolidge): Ringwald, Laces Out
        • When you name an event like the “Tuff Muff” – the mumble chatter takes care of itself
        • Yelling “Muff!” instead of “Halt!” never gets old. Never.
        • Draw string bags aren’t the most comfortable running bags
        • Free Candy might be the most considerate dude ever – he brought water and poured it in individual cups for the CSAUP’rs and also offered some honeybuns to replenish electrolytes calories; What a guy!
        • Landfill dog-walker joined in on some dip action with dog on leash (Cade); said he knew a guy in F3 — yep! we all do 🙂
        • Let’s just say, we are glad the facilities at the Landfill were open today – What say you Fissure?!
        • Whole lotta Rosie might be tough to remember the measurements, but it sure isn’t tough to talk about that Rosie in the context of the Tuff Muff.
        • Whiskey in a plastic container looks like urine
          • Further, whiskey shot(s) after a CSAUP are now a staple (Thanks Picasso!)
        • Coolidge passerby who took photo at the end wearing Vancouver Canucks toboggan doesn’t watch hockey; but he took our photo so that’s awesome
        • Picasso loves AC/DC and is creative
        • Picasso drinks Kale Tonic medicinal tea after getting Muff’d; meanwhile, Ohms drinks whiskey laden coffee at a restaurant that doesn’t serve alcohol. It’s “Legal”.

        News

         

        Posted on

        Tri Harder

        Image result for the rock quotes hardest worker

        QIC: Picasso
        Date: 12/17/2018
        PAX: Cable Cutter, Ducktales, Geek Squad, Mr. Clean, Radiohead, FNG-Truck-Yeah, The Count
        AO: The Huey

        Conditions

        36 degrees

        The Disclaimer

        I’m not a professional. Work hard but smart.

        COP

        Mosey around the Track (.25 miles)
        SSH x 25 IC
        Willy Mays Hayes x 16 IC
        Mountain Climbers x 15 IC
        Peter Parkers x 10 IC
        Baby Arm Circles x 15 IC, Reverse
        Shoulder Press x 15 IC
        Ass Kickers x 15 IC
        High Knees x 15 IC

        The Thang

        Picnic Table Dips x 15
        Incline Merkins x 10
        Picnic Table Dips x 15
        Incline Merkins x 10
        Picnic Table Dips x 10
        Incline Merkins x 10
        Wall Sit x 20
        Picnic Table Dips x 10
        Incline Merkins x 10
        Mosey to Back parking lot
        Karaoke to and back
        Curb Dips x 15
        Bernie Sanders to and back
        Curb Dips
        Karaoke to and back
        Mosey to the Tennis Court
        Tennis Court Shuffle x 3
        Plank x 60 seconds
        Parker Peters x 10
        Infinity Plank with associated lifting of certain appendages
        Tennis Court Shuffle x 2
        Mosey to the B-Ball Court
        Circuit Training [each group of PAX goes thru the circuit twice]
        2 PAX – Bench Dips
        2 PAX – MERKINS
        2 PAX – Sprint
        2 PAX – Plank
        Mosey to the Octagon Arena
        4 PAX hold Plank
        4 PAX do undetermined amount of Dips
        Rotate 4 times
        MARY
        LBC’s x 40
        Swing Crunches x 10
        Freddy Mercury’s x 25

        COT

        The motivational talk was cut out due to the disorganized fashion of the COT today. It’s a Q’s responsibility to ensure that the post runs smoothly and in some orderly fashion. Especially for the new guys who may not be familiar with the process.
        “Success at anything will always come down to this: focus and effort. And we control both.” – Dwayne Johnson
        Try harder. Stay focused. Be consistent. Become better.
        Mumble Chatter
        “They took down the watchtower” – Mr. Clean
        “No talking if you can’t do a proper plank” – The Q
        “Let me go get my camera fellas” – The Count
        “Does the camera count cadence” – DuckTales

         

        Posted on

        Embrace The Suck

        E7KvGnc.jpg

        QIC: Picasso
        Date: 12/10/2018
        PAX: Cable Cutter, Ducktales, Geek Squad, Mr. Clean, Poacher, RadioHead, Truck-Yeah (FNG), The Count
        AO: The Huey

        Conditions

        30 degrees and wet

        The Disclaimer

        I’m not a professional. Work hard but smart.

        COP

        Mosey around the Track (.25 miles)
        Prosciutto’s Gold Chain x 10 IC
        Good mornings x 10 IC
        Baby Arm Circles x 10 IC
        Mountain Climbers x 10 IC
        SSH x 10 IC
        Moroccan Night Club x 10 IC
        Mosey around the Track (.25 miles)
        Should Press x 10 IC
        Butterflies x 10 IC
        Cherry Pickers x 10 IC
        Baby Arm Cirles x 10 IC
        Fairy Flyers x 10 IC
        Curls x 10 IC
        Prosciutto’s Gold Chain x 10 IC

        The Thang

        4 x 4s – Start with arms raised in a standing position, burpee into plank followed by four Merkins followed by four mountain climbers with each leg. “One” is completed when returning to the standing position with arms raised. Wash, rinse, repeat.
        Prosciuttos Gold Chain x 10 IC – Reach both hands behind head like you’re taking off a gold chain and bring your hands back to the front. Rinse and Repeat
        Annies – Hold plank and rotate one arm in a circular motion while holding plank with the opposite arm.
        Dancing Bears – Hands and feet on the ground, lift left leg and right arm to an uncomfortable height, then back on ground. Lift right leg and left arm to an uncomfortable height, return to the ground.
        Karaoke –  Across the Back Lot & Back
        Derkin x 10 IC – Decline Merkin
        Dips x 20 IC
        Karaoke –  Across the Back Lot & Back
        One Arm Pickle Pounders x 10 IC
        Alternating Shoulder Taps x 10 IC
        Prosciuttos Gold Chain x 10 IC
        Randys – With arms straight out but with face palms down, move arms up and down 6 to 12 inches in cadence.
        Supermans x 20 IC
        THE WHEEL OF MERKIN
        Prosciuttos Gold Chain x 10 IC
        WAVE OF MERKINS 
        8 Count Body Builders x 10
        MARY
        WWII Situps
        X’s and O’s
        Big Boy Situps
        Hollow Body Hold
        Windshield Wipers – Hollow Body Hold back side to side

        COT

        “If you have ANY mental toughness, if you have any fraction of self-discipline; The ability to not want to do it, but still do it; If you can get through to doing things that you hate to do: on the other side is GREATNESS ” – David Goggins
        CIRCLE OF TRUST
        BALL OF MAN

         

        Posted on

        Break Thru Your Wall

        QIC: Picasso
        Date: 11/27/2018
        PAX: Cable Cutter, CANDU,  Flemish, Goose, Ohms, Snookie, Speed bump, Sunshine, Ringwald, Threeskin, Whittler, VSquared
        AO: Hill City

        Conditions

        29 degrees and clear.

        The Disclaimer

        This is F3. We assume no responsibility to for the actions you bestow upon Hill City. Keep it smart, don’t push yourself to the max and we will help you if needed.

        COP

        Great Hall
        SSH x 25 IC
        Mountain Climbers x 15 IC
        Squats x 15 IC
        Smurfjacks x 10 IC
        SSH x 20 IC
        SSH x 10 IC
        Mountain climbers x 15 IC

        The Thang

        Sushi Nabe Baby
        WWII Sit-ups x 25
        Makhtar N’Diaye x 10 IC
        Short Weather & Ice Cream
        Clumpie Monkey Humpers x 15 IC
        Calf raises x 25 IC
        Walgreen Stock Up
        Merkins x 10 IC
        Windshield whippers x 20 IC
        Alternating shoulder taps x 20 IC
        Longhorn Roundup
        Low wall sits
        Big derkins
        Publix Be Playin’
        High knee runs
        Ass kicker runs
        Karokoe left
        Karaoke right
        Kent Street Wall
        Sprint Halfway, Bearcraw X 10 yards, Sprint to top….descend
        Sprint halfway, Bernie Sanders halfway
        Forrest Avenue Folly
        Descend…..
        Derkins x 10 IC
        Incline Merkins x 10 IC at Bottom
        Chestnut’s Roasting on an open Walnut Bridge
        One Armed Pickle Pounders x 5 IC Alternate Arm
        Plank x 60 seconds
        Chronicles of Narnia
        Dips x 20
        SSH x 20
        Pull-ups x 10
        MARY
        X’s and O’s x 20
        Freddy Mercury’s x 15 IC
        LBC’s x 20 IC

        COT

        “We all have walls. We all hopefully get thru them at some point no matter how tough they are on us. One of the most important ways to get over whatever wall you are facing is to reach out or discuss it with a brother, friend, or someone who understands. No matter how impossible it seems to break thru the wall, having someone there by your side may be the best thing you will never realize.”
        CIRCLE OF TRUST
        BALL OF MAN – Moment of Silence

        Moleskin

        • Fissue wasn’t at the Post. Let’s see if he reads this. 
        • Goose puked up his Napa Valley Bud Light
        • Lots of mumble while we do Derkins next to the exhaust pipe of a running Semi

         

        Posted on

        Call The Plumber, These Pipes Are About To Burst

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        QIC: Picasso
        Date: 11/7/2018
        PAX: Ohms, Geek Squad, Mr. Clean, Prosciutto, Whittler, Milkman, Radiohead
        AO: Lion’s Den

        Conditions

        48 degrees

        The Disclaimer

        I’m not a professional. Work hard but smart.

        COP

        Good mornings x 10 IC
        Baby Arm Circles x 10 IC
        Mountain Climbers x 10 IC
        SSH x 10 IC
        Moroccan Night Club x 10 IC
        Should Press x 10 IC
        Butterflies x 10 IC
        Cherry Pickers x 10 IC
        Baby Arm Cirles x 10 IC
        Fairy Flyers x 10 IC
        Curls x 10 IC

        The Thang

        4 x 4s – Start with arms raised in a standing position, burpee into plank followed by four Merkins followed by four mountain climbers with each leg. “One” is completed when returning to the standing position with arms raised. Wash, rinse, repeat.
        Prosciuttos Gold Chain x 10 IC – Reach both hands behind head like you’re taking off a gold chain and bring your hands back to the front. Rinse and Repeat
        Annies – Hold plank and rotate one arm in a circular motion while holding plank with the opposite arm.
        Seal Crawl – Bear crawl using only your arms. Drag your feet like a seal’s flipper!
        Bat Wings – 20 x Forward Arm Circles, hold, 20 x Backwards Arm Circles, hold, 20 x seal claps, hold, 20 x overhead claps. Everything is on a 4-count
        Prosciuttos Gold Chain x 10 IC
        Blades of Steel – Start in plank position with hands directly under shoulders, keeping arms as straight as possible. Slowly perform merkin with only your shoulders doing the movement, no bend in your elbows.
        Dancing Bears – Hands and feet on the ground, lift left leg and right arm to an uncomfortable height, then back on ground. Lift right leg and left arm to an uncomfortable height, return to the ground.
        Derkin x 10 IC – Decline Merkin
        Dips x 20 IC
        Prosciuttos Gold Chain x 10 IC
        Floyd Mayweather – From a basic plank position, raise one hand off the ground and punch across, behind and under the opposite arm
        One Arm Pickle Pounders x 10 IC
        Alternating Shoulder Taps x 10 IC
        Balls to the Wall x 10 Sec..repeat x 3
        Prosciuttos Gold Chain x 10 IC
        Randys – With arms straight out but with face palms down, move arms up and down 6 to 12 inches in cadence.
        Supermans x 20 IC
        360 Planks + 1 Werkin – Rinse and Repeat 10 times
        Underdog x 10 – Under bar pullup
        Prosciuttos Gold Chain x 10 IC
        MARY
        X’s and O’s
        Big Boy Situps
        LBCs
        Hollow Body Hold
        Side Plank Left
        Side Plank Right

        COT

        Winter Tip # 1: Just like your arms, you want to ensure your pipes don’t get frozen during the winter. Ensuring a constant flow and heat around the pipes will keep them healthy and functioning all winter long.
        CIRCLE OF TRUST
        BALL OF MAN