Ascending the Birds


QIC: Prosciutto
Date: 04/02/2018
PAX: Best In Show (Respect!), Early Bird, Free Bird, Whittler
AO: Beast Ridge


52 degrees fahrenheit

The Disclaimer



A little MC about beer and birds (as in ‘Early’ and ‘Free’), then straight to the Disclaimer and we’re off!

SSH (20 IC), IW, Finkle Swings (15 OYO), Squats (12 IC), Angle Grinders (12 IC), Plank-o-rama (regular, side, other side) (10 IC), GMA (10 OYO)

Mosey around in a loop and then to the “Dog House” as Best-In-Show often refers to it and begin the thang…

The Thang

Ascending Testicles: Cousin of Balls to the Wall. Start with feet on wall in 15 degree descending Merkin (Derkin) position. Do 10 Derkins then walk feet up wall to 45 degree Derkin position. 10 more Derkins then walk feet up wall to full Balls to the Wall pose. Can add 10 more Derkins here if you’re tough enough. Or hold in BTTW pose.

For good measure, 10 more derkins in cadence on a mole hill nearby.
— Mosey over to the parking lot for the next exercise —

Burpee Dans: OYO. Line up across field/parking lot. Perform 1 Burpee : 4 lunges forward until you reach other side of parking lot. Turn around, perform 2 burpees : 4 lunges back to starting position. Rinse and repeat as necessary increasing burpees by 1. Pick up the six or plank until all PAX finish.

MC: Whittler decided he would try to pull one over on YHC, with regard to the 1:4 ratio, suggesting that when the fourth round (e.g. 4:4) comes, we could just do one of each… or 1:1.  I’m not sure ratio’s work the same way as fractions.  So, as Lee Corso would say, “Not so fast my friend!”
– Also, in between reps, YHC talked of the 30 second rule (I had it wrong, it’s the two minute rule – shameless newsletter plug)

…[B]uilt off the notion that Sir Isaac Newton suggests, “objects at rest tend to stay at rest and objects in motion tend to stay in motion.”

Three (3:4) was the magic number here and the Pax were ready for something new. Endex was slowly approaching, so we looped around for a 4 minute mosey and then left time for 6MOM
Asheville Abs *T-Claps to F3 Hickory/Steam Engine for this gem
FK x 20 IC
Asheville Abs
Freddie Mercuries x 12 IC
Stop Time


First, let me say, it’s always refreshing to see an FNG turnaround and post a day or two later.  Extremely proud of Free Bird and his commitment this morning — look forward to seeing him much much more.
On the heels of Easter weekend, the theme of sacrifice was fresh in my mind, as well as ascension; hence the “ascending testicles”.  Also, persevering through that which you would rather not do but know that you should.  We’ve all got so much to be grateful for, but nothing is greater than the gift of everlasting life. We owe everything to God for the gift of his son and so, also, for the sacrifice his son made for us. In our every day life, YHC implored the pax to consider ways in which they can serve and sacrifice for others in every day activities; pick up some chores, give your time, lend an ear, etc.  So often, we get stuck in a world of self-absorption that is all about us. Every sacrifice is a gift from one to another, no matter how great or small.  As is always the case of gift giving, it feels much better to give than to receive.


Thursday Happy Hour – Location TBD (see Whittler)
April 6 – Fissure, Picasso, and Vila representing F3 in the Nashville GoRuck (Tough & light)
April 21 – Chattanooga MS Walk – Mr. Clean for details
August 2018 – Go Ruck Chattanooga – Vila for details
September 2018 – Tough Mudder Nashville – Ohms for details

Upcoming Qs

PreBlast: 04/02 – 04/07