QIC: Prosciutto
Date: 10/22/2019
PAX: Bumblebee, Burrito, Early Bird, Escobar, Geyser, Gusher, Kickback, Pediasure, Whittler
AO: SMACkdown
Conditions
Soggy from over night rains. 52 degrees and humid. T-shirt and shorts weather.
COP
SSH x 36 IC
Mtn Climbers x 12 IC
Plank x 10 (Regular/Right side/Left side)
Third Grade Exercises IC
High Knees IC
SSH x 12 IC
Indian Run 400 M
The Thang
BLOCK BURPEES SHUTTLE RUN BURPEE BEAR CRAWL CURL MERKIN SQUAT
(BBSRBBCCMS) – It’ll catch on one day…
Initially didn’t plan for partner work, but only had so many blocks, so Q signaled for an omaha to partner-up
Partner 1:
1) 3 Side jump-over block burpees
2) 3-line shuttle run
3) 5 burpees at far end of shuttle run
4) Bear crawl return to start point
5) With block – 15 Curls, 15 Merkins, 15 Squats
*switch with Partner when done
Partner 2:
Round 1: SSH AMRAP
Round 2: 400 M run
Round 3: 400 M run
Both partners plank for 6 if finished before the group.
CURL PARTY
PARTNER TRUST EXERCISE
Partner with block stands on partner on ground’s feet while he does Big Boy Situps
Pax 1: Low Curl w/ block x 10, Top Curl w/ block x 10, Full Curl w/ block x 10
Pax 2: BBSU AMRAP
repeat 3x
3MOM
Flutter Kicks IC
Pretzel (R/L)
Box Cutter (IC)
COT
Strive to be better in everything you do. Sometimes simply striving to be better can bring you out of a rut or help you focus less on that rut. Being 1% better at anything is better than nothing at all. If that 1% is your focus, your task and your mindset will likely gain more than you expected.
Moleskin
Even though it was soggy/rainy/dreary this morning, these men showed up and supported one another. This accountability is why we’re here…
Speaking of showing up! Early Bird (from East Ridge) and Escobar (from Apison) came up the mountain this morning … Wow! Great job. Glad we could host! Awesome to see and share the F3 gloom brotherhood with these men. Now, our task at SMACkdown is to figure out how to get the guys who need to make two right-turns from their drive way to get out in the gloom!
Early Bird said he can feel his liver; that’s a new one for me. Maybe less cervezas and more Love Potion #9?
Bumblebee is back! And promptly picked up the vacant q-slot on Thursday. High impact man. What a guy, but he’s still a Death Valley # 2 Tiger…
Burrito knows everyone and everything Signal Mountain. Future town Mayor? Probably one day. But we’ll still know him as Burrito…
Prayers
Laces Out M illness this morning
Cottontail attending Officer school (Air Force) as a Chaplain
News
Stay tuned for the announcements on the #announcements channel on Slack.
F3 Chattanooga 3 Year Anniversary coming up in November