QIC: Oil Can
PAX: Moneyball, Blindside, Burrito, Skitch, Friar Tuck, Payload, Footloose, Sherlock, Chum, Rodeo, NordicTrack, FNG-Blue, Snow Cream, Recycle, Hambone, Band Camp, The Count (Respect x2), Mr. Met, Dundee
AO: Lion’s Den
Cool, mid 60s, beautiful sound of chirping birds nearby to bring in the day.
The Chief Warmup!
Plant left foot on the ground and keep right foot off the ground
Raise right leg up to 90 degree angle, lower back down – rinse & repeat 7 times
Bring right leg out front to 45 degree angle, back to start – rinse & repeat 7 times
Bring right leg out to side at 45 degree angle, back to start – rinse & repeat 7 times
Bring right leg back to 45 degree angle, back to start – rinse & repeat 7 times
Switch legs & repeat
Did a lap around the parking lot; in each corner, PAX did 25x Flutter Kicks, Incline Merkins, Monkey Humpers & Imperial Walkers OYO. Moseyed along length of the parking lot, did lunges across short ends.
PAX then circled up for a bit of Name-O-Rama, but with a twist. Q presented an alphabet with exercises associated with each letter. One member of the PAX took charge as Q and called cadence for letters of their name. Sadly, PAX only got through a few names. FNG was the best as everyone enjoyed their burpees!
ALL EXERCISES x20 COUNT IC UNLESS STATED
|A||PICKLE POINTERS – SC||N||WIDE MERKINS – SC|
|B||SSHs x30||O||PICKLE POUNDERS – SC|
|C||MERKINS – SC||P||SQUAT JUMPS – SC|
|D||ARM CIRCLES x10 FWD/BACK||Q||Q’S CHOICE|
|E||LBCs – SC||R||SSHs|
|G||OVERHEAD PRESSES||T||SEAL CLAPS x30|
|H||MONKEY HUMPERS||U||FLUTTER KICKS|
|K||MOUNTAIN CLIMBERS||X||OVERHEAD PRESSES|
|L||SHOULDER TAPS||Y||ARM CIRCLES x10 FWD/BACK|
|M||MERKINS – SC||Z||MONKEY HUMPERS|
Spoke about the Murph that Q and several members of our PAX completed on Monday. Q had gone into the event wondering how he would fare physically, worrying about the 100 burpees & 200 merkins. Instead, he came out of it grateful to be part of the F3 Chattanooga community. The camaraderie is something that often goes unspoken about, however to this Q it is the lifeblood of F3.
It was wonderful to see so many men supporting one another, and many men going back for their fellow PAX during the Murph even having completed it themselves. Q encouraged the PAX of Lion’s Den to continue supporting one another through each workout and outside of the F3 setting as well.
When the Q arrived, all the lights around the parking lot were off. That made Q a little nervous with the main part of the workout relying upon information on a sheet of paper that PAX needed to read. Thankfully the lights automatically turned on just a few minutes before the start of the workout.
Support other AOs – three great options on Thursday with Hill City (where Oil Can will once again be on Q), Smackdown, the Battery & the Huey.