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1 Percent


QIC: Prosciutto
Date: 9/21/2017
PAX: Angus, Best in Show (RESPECT), Laces Out (RESPECT), Ohms, Stairmaster
AO: Hill City
Conditions: Temperature, 69 degrees, wind out of the south to southeast @ 2mph and 80% humidity. Perfect weather to get 1% better.

Disclaimer provided with care and alarm.
Warmup:
SSH x 12 IC
ST Merkins x 10 IC
High Plank x 10 IC
Side Plank (left) x 10 IC
Side Plank (right) x 11 IC
Imperial Walker x 12 IC
SSH x 12 IC
The Main Thang:
– Run across river via Market Street bridge to Ross’ Landing passing by aquarium
While running, the PAX were instructed that EMOM –Every Minute on the Minute– during the movement the PAX would execute 10 merkins until the run is complete (~1 mile)
(SPOILER ALERT: PAX Completed 1.2 miles in total, and performed 80 Merkins, 10 Dips (aka Freak Nasty’s), and 10 Carolina Dry Docks (because we saw a wet dock); at that point, YHC **INSISTED** that the Q was scripted, despite some mumble chatter suggesting otherwise.)
– Mosey to the bigfoot sized steps and execute:
Jacob’s Ladder (Climb an elevated platform and execute a single exercise at the top, incrementing 1 with each summit until you’ve reached 7)
YHC requested an exercise to complete at the top of the 12 massive steps and Angus offered Burpees, with a wry grin. YHC was not in any mood to argue with the man and since that was the only suggestion, that’s the way it went.
1 Burpee
2 Burpees
3 Burpees
4 Burpees
5 Burpees
6 Burpees
7 Burpees
YHC checked the time –and there we were, 6:01am — Decision was made to return to the loveshack to hopefully have minutes to spare for some <Mary>.
Mary:
10 x Bay City Scissors (IC – 8 count)
LBC x 20 IC
WOD:
Touched on the backstory in the F3Chattanooga newsletter on 9/11 regarding the concept of 1% better/improvement each day. It’s not just in exercising, it’s across all facets of your life.
Keep EH’ing but with respectful approach. I shared a recent story about being a little too overt with my headlocking methods and overlooked the fact that I was being disrespectful; perhaps just a little too passionate… Nevertheless, continue to impress upon other men the strengths of getting together as a group and the benefits you personally have realized from involvement with this awesome crew!
 
Announcements:
* Camp Jordan AO – Angus and Ohms checked out CJ in the East Ridge in an OTB workout yesterday as a prospective new AO. All signs show that it fits the bill to be a great venue for some future downpainments. Looking for an official launch date in a few weeks. Also looking at Heritage Park in East Brainerd area. Start the headlocking now!!!!
* GrowRuck coming real soon (Noevember 17) to Chattanooga. Get signed up if you haven’t yet. Expecting 60-100 from around the region and we hope Chattanooga can be well represented
* Reached shirt order quota (Aye!)
* Very first 2nd F Hump Day Happy Hour (HDHH) was a success; Will need someone to commit to owning this for fellowship opportunities
* September 22: Date night with a Purpose at Red Bank Baptist Church
* September 23: Angus on Q
* October 21: Mr. Clean’s house for potluck & football
* Continue to keep the community and those around this area in your thoughts and prayers for good leadership, impactful community efforts and safe haven
-Prosciutto

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Hefty Dose of Hill, 9/11/2001 Remembered

QIC: Prosciutto
Date: 09/09/2017
PAX: Angus,  Burgundy, Grease Trap (Willy Loman – Nashville), Mr. Clean, Mudslide, Ohms,  Stairmaster
AO: Landfill

Conditions: 59 Degrees very little humidity… a bit more gloomy than usual

The disclaimer was delivered and we quickly began the warm-up, as follows:
A quick preword about this particular Q:
The moment YHC learned about the Q schedule set in place by #Ohms, it was evident that something would need to be done as a commemorative down-painment to honor those we lost almost 16 years ago.  So, with that in mind, YHC thoughtfully and respectfully delivered the following:
Warm Up
SSH x 15 IC
Imperial Walker x 12 IC
Hillbillies x 12 IC
Single-Leg SSH x 12 IC (per leg)
4×4 (Burpee to 4 merkins and then 4 mountain climbers) x 7 OYO
High Plank x 10 IC
Side Plank x 10 IC
Side Plank x 10 IC
Good Morning Abby x 10 OYO
Monkey Humpers x 12 IC
Squat x 12 IC
The Thang: Hefty Dose Of Hill
After the warmup, PAX were instructed that there were 110 floors at the World Trade Center, which, the planes struck floor 104. With that in mind, the PAX were instructed to run from the upper gate to the lower gate (approx .5 mile) and then on the way back up, run using the sidewalk (which adds an additional tenth of a mile). Voila – 1.10 miles. As is typical for the F3Chatt region, we gave it our all and actually officially completed 1.22. Boom!
Hold plank and wait for the six
The pax were then instructed to mosey to the bottom of the hill (Mt. Fookumi).
Pax complete 3 repetitions of:
Bernie Sanders up, run back down
Bear Crawl up, run back down
At this point, YHC inserts a Lombardi-esque speech to implore the PAX to consider something… Consider the sacrifice of those service men and women on that day 09/11. Consider what they did, who they did it for and why? This was the ultimate embodiment of the “I am Third” philosophy; truly a remarkable group of people giving everything to serve those in danger. YHC asks, “Would you have done the same?”
YHC issues the command for the PAX to select a rock; mumble-chatter ensues.  ‘Something … something… goldilocks… etc and so forth…’  As YHC knew what was coming, I selected the biggest rock I could find in the pile; the PAX all had a turn at this monster, to which it was dubbed, Sir Dwayne “The Rock” Johnson.
Elevens (Burpees / Lunges):
The Pax were asked to line up shoulder-to-shoulder with their rock, perform 1 rep of the first exercise at the bottom, carry the rock and ran up the hill to perform 10 reps of the second exercise. At the bottom, move right, complete one more rep than before at the bottom (2), run with the next man’s rock, and complete one less rep at the top (9). Repeat until the numbers flip.
Sum always adds up to 11

Moleskin:
The run and the reps from the Eleven’s both add/show 110, in one way or another.  Representative of the total number of floors in the WTC.  Credit to Mr. Clean’s fitbit, for tracking our floors gained, which was 50. 
Countorama
Nameorama
BOM

-Prosciutto

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Spartans

When: 08/24/2017
Pax: Angus, 5-0, Ohms, Snowflake, Rainman, Banjo
Q: Prosciutto

The scene: Beautiful morning, cool 66 degrees and only 71% humidity. Not as much dew on the ground, perhaps a sign that the change in season is upon us. True to the origins of his name, Snowflake shows up and retains his long sleeves throughout the workout; in a few words, he confirms that he’s going to adorn extra layers when temps drop below 70. #Kotters to 5-0 and Banjo for reigning victorious against the fartsack; great to see these two getting after it!
Disclaimer
Mosey to the great hall
Just before the warmup, YHC Discussed and recognized that the PAX that consistently show up to post in the mornings are undoubtedly disciplined in this piece of their life. But are there areas of life where you could also stand to practice that same discipline, to improve those around you and yourself? And with that thought we started:
Warmup:
SSH x 10 IC
BAC x 12 IC
SSH x 12 IC
Deep Squat x 12 IC (w/ Mr. Clean count)
High knees x 10 IC
4×4 (burpee to plank, 4 merkin, 4 mtn climb) x 10 OYO
High plank IC x 15
Makhtar ndiaye x 10 IC
Annie’s IC x 12
Angle Grinders x 10 OYO
Plank & points x 12 IC
CDD x 12 IC
Plank Speed Arms x 12 OYO
Mosey to Coolidge park field
SPARTAN:
Pax line up shoulder to shoulder and full sprint 100 yards, on the other end complete 10 merkins; walk back together to starting point
Rinse & Repeat 4.5x
Mosey back to love shack
COUPONS:
– Curls x 20 OYO
– overhead press x 20 OYO
– Bent over rows x 20 OYO
– Skull crusher x 20 OYO
– Bench press x 20 OYO
Mary
1- Hammer
2- Leg Raises
3- LBC
4- Hollywood
5- leg climbs
6- Flutter kicks
7- box cutters
Moleskin:
Keep in mind the “I am Third” mentality. While you might think you’re putting yourself third, consider all facets of your life. Home-life, work-life, personal relationships, spousal relationships, proper parenting. Just one piece of your life is not enough. The constant challenge to the pax is to embody the HIM mentality, challenge the status quo. T-claps to Angus’ suggestion that simply doing the little things is not enough, but doing them with proper grace and a positive attitude makes the difference. To perform any unselfish act under the guise of a poor attitude, is not an unselfish act at all; rather, it’s an attempt at checking a box of “favor”. Consider the ultimate code of conduct demonstrated in Jesus’ actions to pattern your acts of kindness. He has given us the model; He has shown us the way.
News/notes:
– Rainman on Q Saturday
– Cam Run 5k on Saturday
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8/12 Preblast

Pre blast for Saturday, August 12, 2017:
QIC: Prosciutto
Warm-up/COP:
SSH x 12 IC
IW x 12 IC
Hot Sauce Burpees x 5 OYO
Slow Tempo Merkins x 12 IC
Mtn Climbers x 12 IC
Slow Tempo Merkins x 12 IC
Hot Sauce Burpees x 5 OYO
Squats x 15 IC

The thang:
Grab a rock, and circle up for Ring of Fire #1:
While all PAX are holding a half-curl, each PAX will individually go around the circle and complete the following:
Full Curl x 5
Overhead press x 5
Skull crusher x 5
– Move right and repeat with 10 reps
– Move right and repeat with 15 reps
Mosey to bottom of hill by playset/gym and line up:
PAX 1: Curls AMRAP
PAX 2: Overhead Press AMRAP
PAX 3: Skull crusher AMRAP
PAX 4: Squat AMRAP
PAX 5: Freddie Mercury AMRAP
PAX 6: Lunge AMRAP
PAX 7: Burpees AMRAP
PAX 8: Plank AMRAP
… if more pax exercises are needed, we will adlib
During this time… One at a time, the pax will:
1 – Run to the top of the hill with rock
2 – Complete 10 merkins
3 – Run back down and complete 10 more merkins, then plank
* Next pax up
TBD: Fellowship run (~1 mile) or 3 Suicides as a group
Return to pavillion
Partner up:
PAX 1 executes BTTW while PAX 2 completes Ring of Fire # 2:
CDD x 12 OYO
Dips x 12 OYO
Wide Merkins x 12 OYO
Switch
MOM
Name-o-rama, Count-o-rama
BOM
Biscuits!
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The Bruno San Martino

When: 07/15/17
Where: The Landfill (White Oak Park)
QIC: Prosciutto
The PAX: Mr. Clean, Steam Engine, Burner

Conditions: Scattered clouds with a 75 degrees, extra humid
A smaller group than what YHC expected for a Saturday beatdown. Reminiscent of the early days of F3 Chatt. Nonetheless, those that made an appearance were ready to get better; and get better, they did!
With the shovel flag planted, the Disclaimer was provided with care and attention to detail (full disclosure, YHC reviewed the F3 disclaimer just a few minutes prior to provide some good punch lines)
Warmup:
Short mosey to upper parking lot for a warmup.
– SSH x 12 IC
– High Knees x 12 IC
– Squats x 12 IC
– Hot Sauce Burpees (demo requested & provided) x 5 OYO
– SSH x 15 IC
– High Knees x 15 IC
– Squats x 15 IC
– Hot Sauce Burpees (demo requested & provided) x 5 OYO for good measure
Realizing that sweat droplets were falling and beginning to look like a slow gush on Mr. Clean’s forehead, that was enough for YHC to crank it up a hair; almost to 11. Time for…
THE THANG:
The pax moseyed down to the bottom of the landfill. By bottom, I mean, the lower gate entrance to the landfill, to ensure we had enough room to complete what is next…
4 rounds of Circle Burp mixed with Bernie Sanders between each stop.
Round 1 performed at the bottom gates, all pax were instructed to perform SSH until all PAX had called “Down” – signaling all PAX to perform a single burpee. One time through, rinse and repeat once more.
Bernie Sanders up to the dog park parking spaces for the next round.
Round 2 – similar to round 1, except the PAX complete Squats until the signal is given for a burpee
Bernie Sanders again further up the hill to the fresh parking lot for the next round.
Round 3 – similar again, this time, except the PAX complete a plank until the signal is given for a burpee.
Bernie Sanders up the grassy hill to the playground structures for the final round.
Round 4 – PAX complete mountain climbers until the signal is given for a burpee.
10 counts were administered two times throughout the circle burp brigade. Great work men!
YHC issued the command to run quickly up one of the landfill’s premier hills, to settle into a super 21 on the flat field at the top.
The Super 21 consisted of LBC’s and Merkins. Starting with 20 LBC, sprint 30-40 yards and then complete a single Merkin. Continue decrementing LBC’s and incrementing Merkins through each iteration; always totaling 21 total reps between the two exercises per round.
3 minutes remained, so YHC opted for a 5MOM with a Captain Thor (1:4 ratio of two ab exercises); LBC:American Hammer. Complete when the PAX reached 5 LBC’s to 20 American Hammers
COT – Count-off, Name-o-rama, Shoutouts/Requests, Prayer
BOM
*Prosciutto
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Gross Tabata

The Scene: Muggy/warm, upper 60’s and dewy; time to roll around in the grass!
COP: We took a quick warm-up mosey lap around the entire upper field perimeter and then returned to the upper parking lot for the start of the COP.

  1. SSH x 15 IC
  2. Kneeling Merkins x 12 IC
  3. Lunges x 10 IC
  4. High Knees x 10 IC
  5. Peter Parkers x 10 IC
  6. Leg Lifts x 10 IC
  7. Plank Jax x 10 C
  8. LBC x 10 IC

The Thang: 
First introduced to the Chattanooga crew by Gus (Landfill-Tabata), YHC decided to mix it up a bit and change it up a bit; of course, because it was so easy and fun — but don’t take my word for it!
Today’s tabata included the following exercises performed AMRAP for 20 seconds with a 10 second rest in between exercises for 4 straight minutes.

  1. Squat w/ Rock press
  2. Kneeling Merkins, or regular Merkins
  3. Lunges
  4. High Knees
  5. Peter Parkers
  6. Leg Lifts
  7. Plank Jax
  8. LBC

Repeato 4x
After a few … okay, a lot!, of 10 counts we mosey’d to the bottom of the hill with our buddy rocks; circled-up for a little arm burn musical chairs.  First time through, we did 5 reps, followed by three more repetitions at 10 reps per exercise.

  1. Low Curl: 5, 10, 10, 10
  2. High Curl: 5, 10, 10, 10
  3. Full Curl: 5, 10, 10, 10
  4. Overhead Press: 5, 10, 10, 10
  5. Skull Crushers: 5, 10, 10, 10

Between sets, we moved right one time, then across, the to the right.  Gotta keep these rock-pickin’ fools honest!
As if we hadn’t had enough, we decided to do a Gross (12 different exercises at 12 reps/exercise in 4 rounds).
Round 1:
Diamond Merkins x 12, Squats x 10, LBC x 10
Now, normally we’d just run somewhere, but, to mix it up, YHC brought a football, but WHY?!!?? It’s June and football is so far off…. well, needless to say the pax were confused by this, but the intent was to hand it to the PAX to throw/kick as far as he could and wherever it landed, that’s where he and the rest of the Pax would sprint to for the next round.  First up? Laces Out, of course.
L.O. boots it and it looks like a shank right, but he got a lucky bounce as it rolled down the big hill!  So, we mosey on down to the ball (still rolling), for Round 2:
Incline merkins x 12, Jump Squat x 12, American Hammer x 12
Next up, Early Bird (probably thinking, “futbol?”) decides to kick as well.  He hits the “pooch kick” as we call it in American Football and Christmas comes early as the Pax have a short mosey to the restful oblong football, for Round 3:
Wide Merkin x 12, Lunge x 12, BBSU x 12
Next, I turn to one of the more youthful pax, Mudslide, to give it a go.  Without hesitation, he chucks it up and over the hill; great thinking!  We get to the top, and YHC decided it wasn’t enough and so I kicked it another 30 yards or so, for our final round.  As they say, don’t save anything for the swim back; Round 4:
Angle Grinder x 12, Jump Lunge x 12, LBC x 12
Finally, Mr. Clean gets a chance to show off the arm, and he doesn’t disappoint.  Throws it right back to the pavilion and YHC issues a jail break.
6MOM:
Flutter kicks, American hammer, Crunchy frog, omaha to Rainman for Freddie Mercury, omaha to Early bird for single leg lift press-ups, omaha to Laces Out for Hello Dolly
BOM and WOTD:
Impossible to I’m Possible
 

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Cardcounting at the Landfill

The Scene: Muggy/warm, zero crosswind and prime conditions for some dew-drenched, sweaty and gross men after it’s all said and done.
Always a good start to your Q when the gates to the park don’t open on time.  Alas, this didn’t stop YHC from entering the park without vehicle and scaling #theLandfill along with Early Bird and Ohms (Mudslide to arrive later on from that direction as he was still incorrectly settled into Central Standard Time from the night before. Big up yourself, Mudslide, for fighting the urge to fartsack and still making it in time for the Deck of Love.)
As the aforementioned reached the summit of the Landfill, we noticed the other 3 pax patiently and respectfully awaiting YHC; so, we quickly assembled (without the shovel flag).
One more thing, today’s weinke was written with sharpie pen on a piece of scrap drywall(!?).  Perhaps this is an F3 first? Do what you have to do with what you have…

COP

We took a quick warm-up mosey lap around the entire upper field perimeter and then returned to the upper parking lot for the start of the, COP.
Good morning Abbey’s x 11 OYO
SSH x 11 IC
Monkey humpers x 11 IC
Sungods x 11 IC
Reverse sungods x 11 IC
S-L-O-W BAC (frontward/backward) x 11 IC
 
Realizing that the main thang would be somewhat challenging, YHC decided to keep the COP short and head to the pavilion for the start of,

The Thang

This was fun.  YHC pulled out an old deck of cards and the mumble chatter commenced. We played a game of dealer’s choice where each of the 4 suits were assigned an exercise (spades=burpees, hearts= squats, clubs=Merican’s & diamonds=BBSU) and the value of the card contributed to the number of reps. Aces, kings, queens and Jacks were 11 and others were as numbered. The PAX completed all 52 cards along with 2 joker cards which were ten-count countdowns. About midway through the deck, YHC issued the command to mosey to the far end of the field, then ran backwards halfway to the end; the return trip was a jailbreak and RIP Gus’ hamstring as he tried to outlast the younger pax (Ohms).  The effort level is never questioned here in the Scenic City.  Total count of 98 reps of each exercise.
*One thing to note about this exercise is that it’s a good indicator of who you don’t want to oppose in a game of hold ’em after they’ve pushed their chips all in.  You can tell, some of these guys are real hustlers on the felt tables as they were counting face cards all morning.  Good thing the pit bosses weren’t around.
COT
Laces Out’s son
Gus’ transition
Prosciutto’s family friend
 
BOM
Make every day, every moment count.  Sometimes greatness comes from committing to the process of doing the best you can and being the best you can in each and every moment. Sometimes you do your best and fail, but in doing so, you’re giving maximum effort and adhering to the core principle of always doing your best; win or lose.

“Make a pact with yourself today to not be denied by your past. Sometimes the greatest thing to come out of all your hard work isn’t what you get for it, but what you become for it. Shake things up today! Be you…Be Free…Share” (Steve Maraboli, ‘Life, The Truth, and Being Free’)

– Prosciutto

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2 Poles 10 Pax

Conditions:

Beautiful, mid-50’s and low humidity. Our creator provided a wonderful crisp morning with crystal clear skies.  Perfect opportunity to get better through peer leadership and accountability

Warm Up:

Mosey to the library (under Market St bridge) for some COP:

  • SSH x 15 IC
  • Imperial Walker x 12 IC
  • Mtn Climbers x 12 IC

Issue plank command to the 9 pax to commission random #SadClown passerby running in the park to join us (my first ever “In-Game Q” EH effort); sadly, he declined and I’m 0 for 1.  But, in the wise words of fellow pax, Angus, “The only way to get better at [insert anything here] is to do more [insert that which you are trying to get better]”.

No reason to stop here, let’s keep moving!

  • Parker Peters x 12 IC
  • Merkins x 10 IC
  • Baby Arm Circles (forward/back) x 12 (or 13) IC
  • Overhead press x 12 IC
  • Morrocan Night Clubs x 12 IC

The Thang:

2 Light Pole Blimps:
The idea here is to complete 5 exercises starting with the letter B, L, I, M, P, or S in sequence while increasing reps by 5. Starting position is determined by the Q, and YHC didn’t want to go lightly on an otherwise, very productive Tuesday. And so it goes…

  • Burpees x 10

bear crawl two poles and perform,

  • Lunges x 15

crab walk two poles and perform,

  • Iron cross x 20

**YHC pauses and checks on FNG-Banjo as he was re-visiting last night’s dinner. Who knew getting better would be so much fun and invoke such bodily fluid?
Lunge two poles and ** request 10 second count-off from FNG-Banjo **

  • Merkins x 25

bear crawl two poles and perform,

  • Plank Jacks x 30

sprint two poles and perform,

  • Squats x 35

Mosey back over bridge across swamp thing and collect the six at the big steps leading down to the swamp. At the bottom step perform,

  • 15 step-ups for each leg on bottom step
  • Box jump to the top of the steps
  • Merkins x 10 IC

YHC requests FNG (Chief) to complete a 10-count countdown before the pax mosey to lower hill
At the lower hill, YHC requests a Bernie Sanders to the top of the lower hill, perform 10 squats and then finish the run up to top of Mt. Midoriyama, complete 5 burpees at the top, then run back down hill, plank for the rest of the pax to finish.
Mosey to the #Loveshack for 5 minutes of Mary

  • Flutter
  • Rosalita
  • Leg lifts
  • Crunchy Frog
  • Lazyboy
  • Pickle Pounders; YHC recognized that this was a teaching moment. Offered a few words of advice to the FNG’s regarding eye-contact during this effort

COT

Count & Name-O-Rama

Moleskin:

Two new FNG’s, Banjo & Chief.  Great additions to the group as they pushed themselves to the point of merlot splash and they were able to hang through this Q which was a bit more challenging effort than we typically put on for FNG’s.  Great work gents!

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Death by Hill

The Scene:

Beautiful, clear skies and a bright shining sunrise; temps in the upper 50’s.
A little mumblechatter to start the Q, but mostly in anticipation of the City of Red Bank’s finest to arrive and open the pearly gates and release the Pax hounds;  Good thing we didn’t wait much past 7 to get it started (spoiler alert! Gates remained closed for the entirety of the thang).
At 7:08am, YHC made the call that the first exercise would be the “Roll” under the park gate to get us into “The Landfill” — and so it goes…
Mosey/pre-lap to the bottom of the AO and back up to the upper parking lot ascending the “big hill”

Stretch/Warmup:

20 count holds of each:

  • Toe Touch
  • Loose Hang
  • Quad Stretch
  • Upward Reach
  • Tricep
  • Across Chest Arm Stretch
  • Dynamic stretch routine: tippy-toe walk, heel walk, leg swings, side lunch (hip-flexer) stretch

Mosey to the low spot near the playground

COP:
  • SSH x 10 IC
  • Imperial Walkers x 10 IC
  • Wide High Knees x 10 IC
  • Mountain Climbers x 10 IC

In the spirit of building character, confidence and teaching proper cadence/calls, YHC initiated a request that all PAX would lead us in an exercise; practice makes perfect!

  • Laces Out – Imperial Walker IC
  • Snowflake – Merkins IC (…he didn’t read the pre-blast)
  • Mudslide – Squats IC

 

The Thang:

Mosey to bottom of the big hill for BIG HILL DORA 1-2-3
1. Angle grinder x 100
2. BBSU x 200
3. *Monkey Humper x 250
*Considering the hill, YHC issued an OMAHA to only complete 250 MH’s; the Pax was pleased… until….
Mosey to the rock pile -grab a buddy rock- and then head up to the top of the hill for a little fun titled “The Beast”
The Beast (6 exercises repped 6 x with sprints which divide the length of a field into thirds (ie, 6 sprints) aka “Mark of the Beast”; augmented to include the carrying of the buddy rock through the entire exercise, which really upped the intensity from station to station.
1. Squat
2. LBCs
3. Merkins
4. Lunges
5. Plank Jacks
*6. Out of time…
YHC modified the Beast to ensure we had ample time for the 6MOM
Mosey back to shovel flag
MARY
COT: Sacrifice and the symbolism of today’s workout with regard to Easter and it’s purpose.  Thankful for Jesus and all that he did for us all.
Final note: what an absolute honor it was to lead these men today. It was quiet possibly the most difficult Q that I have led and each of the Pax encouraged and pushed me and each other to work through it until the bitter end. T-Claps for Mudslide for truly living up to his name and looking like pigpen when we all circled up at for the COT.  Glad I didn’t have to give this guy a ride home!

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Windswept Merkins

Today marks the start of the Masters.  In preparation for the Q today, a few things came to mind.  We should run like the wind (given the swath of recent storms blanketing the southeast), we should do some work to commemorate the Master’s golf tournament and, finally, we should do reps that mean something! And come to think of it, not a single PAX had on green… hmmm??
With that in mind, YHC delivers the thang:
Warmup:
– 6 Burpees *
– SSH x 12 IC
– 6 Burpees *
– Hillbillies x 12 IC
– 6 Burpees *
– IW x 12 IC
– High Knees x 10 IC
– Smurf Jacks x 10 IC
-note to self – Burpees don’t necessarily qualify as “warming up” in most PAX’s book.
Mosey to Market St bridge for a variation of the Merkin Mile
– 21 Merkins**
– 10 BBSU
Mosey along Market St bridge and try not to get windswept from the prevailing wind
– 21 Merkins**
– 10 BBSU
Mosey to the end of Market St bridge, plank and wait for all PAX to arrive
– 21 Merkins**
– 10 BBSU
–Mudslide on the 10 count so that all PAX can have a breather–
Ascend the hill to Walnut street bridge and complete Jacobs Ladder on the slippery stairs made of glass and seemingly smeared with grease; Mudslide tried his best to keep his footing, but true to his name, all 6’5 of him slipped and fell.  Poor fella… that’s a lot of body to hit the deck.
Ladder: 7 ascents with Burpees at the bottom, increasing reps on each ascent
After the ladder, briskly walk across the Walnut St bridge while YHC commissioned Gus to lead the PAX in completing a #RatchetShoulderBlaster.  Mosey to the end of the Walnut st bridge to complete the Merkin Mile
– 21 Merkins**
– 10 BBSU
Mosey back to shovel flag and complete two (2) rounds of:
– 10 Jump-ups
– 10 Dips
Move to the Love Shack and complete Mary:
– Pickle Pounder x 12 IC
– Peter Parker x 12 IC
– Moon Gods x 10 (both legs) OYO
– LBC x 20 IC
Extra Credit: American Hammer x 10 IC
COT: Proverbs 27:17 “As iron sharpens iron, so one person sharpens another.”
Short discussion with the PAX around doing the things that you don’t typically prefer, but you know will benefit you in the long run. YHC shared that he does not like running, but in his own Q ordered a 2.5 mile run for the whole PAX.  The challenge was met with enthusiasm and gusto!  We did it!  YHC admitted he wouldn’t be able to do it without his fellow PAX and thus, they’ve sharpened him.
Footnotes:
* 18 burpees signifies 18 holes
** 84 merkins signifies 84th anniversary of the Masters