Great Start to a Thursday @ the Battery

QIC:  Coldplay

Date: 5/28/2020

PAX: Mayhem, Clothespin, Deep Dish, El Chapo, Snow Patrol, 9 Volt

AO: The Battery


Cool, 65 degrees. Chances of rain, but it never did. Perfect beatdown weather.


  • Mosey up the hill to the pool parking lot
  • 10 SSH
  • 20 Little Baby Arm Circles
  • 20 Little Baby Arm Circles (reverse)
  • 20 Seal Claps
  • 20 Moroccan Night clubs
  • 20 Chinooks
  • 25 SSH
  • 1 Burpee (that’s right… one… just out of spite)
  • 10 count forward fold, hand walk out to 10 count high plank stretch, 10 count cobra stretch, 10 count high plank stretch, then hand walk back to forward fold

The Thang

Once the Pax were warmed up, we started some Interval Training. 30 seconds of exercise with 10 count rest in-between:

  • SSH
  • Hold Al Gore
  • Merkins
  • LBC
  • Imperial Walkers
  • Air Squats
  • Dive Bombers
  • High Plank
  • High Knees
  • Lunges
  • Shoulder Touches
  • Side plank
  • Other side plank

The Pax ran a lap around the park and back up the hill for a round of “Bring Sally up, bring Sally down” with High planks and Low planks.

Then another round of Interval training. Again, with 30 seconds of exercise with 10 count rest in-between:

  • Mountain Climbers
  • Monkey Humpers
  • Merkins
  • Flutter Kicks
  • Plank Jacks
  • Backwards Lunge
  • Smurf Jack
  • High Plank
  • High Knees
  • American Hammer
  • Dying Cockroach
  • Side Plank
  • Other Side Plank

With only 7 minutes left, The Pax complained we only performing 1 Burpee during warm-up. So we did Rocky Balboas to AC/DC’s “ThunderStruck” with a Burpee for every time they sing the “Thunder” (about 32 times).


Spoke about the benefits of “modifying as necessary” and continuing to reach out to those PAX who have yet to return to F3 (but respecting everyone social distancing preferences).


Another cool breeze was felt at the pool parking lot. Possibly from the copious amounts of sweat and heavy breathing.


New AO launching in Ooltewah @ OHS. Details forthcoming.

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