It’s Water Under the Bridge


QIC: Ringwald
Date: 3/15/2018
PAX: Angus, Bogey, Candu, Fissure, Flemish, Ohms, Snowflake, Speed Bump, Whittler
AO: Hill City


A brisk 35 degrees with no wind, but at least the sun was out, somewhere.

The Disclaimer

Welcome to F3, my name is Ringwald and I am on Q as your leader today. We are going to push ourselves today, but you can always modify if you need to in order to stay safe. We will help get you where you need to be if you get injured, whether it be your car or wait for your mom to pick you up.


Great Hall

  • Side Straddle Hops X 15 IC
  • Ass Kickers X 15 IC
  • High Knees X 15 IC
  • Imperial Walkers X 15 IC
  • Windmill X 15
  • Arm Circles X 15 IC
  • Reverse Arm Circles X 15 IC
  • Wall Sit Shoulder Press X 15 IC
  • Wall Sit Moroccan Night Club X 15 IC
  • Side Straddle Hops X 15 IC

The Thang

Walnut Walking Bridge

  • 10 total “stops” across the bridge (light poles and arch endings)
  • Bernie Sanders between stops
  • Stop 1 – 20 Squats
  • Stop 2 – 20 Tricep Dips
  • Stop 3 – 20 LBCs
  • Stop 4 – 20 Calf Raises (Each Leg)
  • Stop 5 – 20 Lunges (10 Each Leg)
  • Stop 6 – 20 Squats
  • Stop 7 – 20 Tricep Dips
  • Stop 8 – 10 LBCs
  • Stop 9 – 10 Calf Raises (5 Each Leg)
  • Stop 10 – 10 Lunges (5 Each Leg)

Cut last 3 stops short due to time
Steps in front of Ice Cream Show

  • Partner Up
  • Wheelbarrow to steps
  • 5 Merkins, then go down the steps
  • Rotate
  • Each HIM will do 3 sets of wheelbarrows and steps

Mosey back via Market Street Bridge, take a break halfway to do some tricep dips
Stairway to Heaven

  • Rotate 7 Merkins/7 Tricep Dips
  • Calf raises to next step


The saying “It’s water under the bridge” is very commonly-known. You cannot worry about what’s in that river, you’ve built over it and you’ve become a better person. Everyone has regrets and would go back and change decisions made, but as long as you learn and you grow then it made you who you’ve become.
The counterpart – you cannot worry what lies ahead. We are not promised this life on earth for another day, we have to make each day count and be the best person we can that day. Affect people each day for the better.
There is a book called “The Power of Now” that is an introspective read on the now, the current, the present. It contains teachings from Christianity, Buddhism, and other philosophical beliefs that help you understand how the power of now can positively change your life.


Easter at Coolidge (4/1) and the 10K/5K/1K on Saturday (3/31)
GoRucks in April (Nashville) and August (Chattanooga)
Tough Mudder in September (Nashville)

Upcoming Qs

Q School – Prosciutto – 3/17/18