See Rock City

QIC:  Fissure
Date: 09/04/2018
PAX: Picasso, Udders, Sunshine, Early Bird, VSquared, Whittler, Speed Bump, Flemish, Leftovers
AO: Hill City


Humid as all get out

The Disclaimer

This is F3. It’s free and no one made you show up.  I’m not a professional.  Push yourself don’t hurt yourself.


Slaughter Starter – alternate burpees and squats – rep count went 10, 9, 8, 7, 6, 5, 4, 3, 2, 1, 10

The Thang

Pax each grabbed a rock.  Medium sized.  Big enough you need two hands to carry.  With the rock:
50 squats, 40 crunches, 30 chest presses, 10 alternating rock touch merkins, 8 Iron Crosses, without rock:  10 burpees
Pax lined up down sidewalk lights at Great Hall and performed 6 rounds:
10 squat to overhead press with rock, 5 broad jumps, 5 merkins, lunge back
5 minutes of Daniel-sans, 45 seconds on, 30 seconds off
5 rounds of sprints across the Great Hall
Return rocks
American Hammers x 10 IC
Monkey Humpers x 10 IC
Box Cutters x 10 IC
Squats (slow) x 10 IC
Flutter Kicks x 10 IC


YHC was pretty moved by Kodak’s words of wisdom at the Labor Day convergence and since a good number of guys today weren’t at The Dam I did my best to relay the message.  I don’t want to steal any of that thunder, frankly, so look for Kodak’s BB later today.  


Let’s just say some rocks were bigger than others today.  Size matters, people.


9/11 Convergence at Hill City
10/13 Training Day at Landfill led by F3 Nashville