Orange Juice and Yacht Rock with the Signal Mountain Elite

QIC:  Fissure

Date: 07/23/2020

PAX: Hambone, Burrito, Pediasure, Ashley Madison, Afterbirth, Prosciutto, Whittler, Natty Light, Truck Stop, Old School, Jenny Craig, Pound Dog, Recycle

AO: Smackdown


Humid with very little breeze


SSH x 20 IC
Fwd Fold x 10 IC
Michael Phelps x 10 IC
Imperial Walkers x 10 IC
Tea Pots x 5 IC each side
SSH x 20 IC

The Thang

Lined up along nearest goalpost facing the opposite end of the field with blocks in hands
Bunny hopped 20 yards to the first cone
Bent over rows x 20, dropped block, Merkins x 20, Bonnie Blairs x 20 (one leg is one rep)
Mosey’d back to the start for 10 burpees then mosey’d to your block at the 20 yard cone
Rinse and repeat advancing the block 20 more yards each round until reaching the opposite end of the field (seven total stops along the journey)
The fun routine starts over from the other goalpost after you’ve mosey’d the whole field and back.
Ashley Madison was out front reaching 9 or 10 total cones. Beastly stuff. Most guys should have got in 90 burpees, 180 bent over rows, merkins and Bonnie Blairs.

Ended with manmakers x 10, 1, 9, 2, 8, 3, 7, 4, 6, 5, 10. 65 total


What comes out when you squeeze an orange? What is inside is what comes out. Orange Juice. We really broke ground today at Smackdown! I challenged the guys to consider what happens when we are “squeezed” because what is inside of us is what will come out. How do we act when we’re under stress at work or home? Is it something good or bad? We can control it if we’re aware of it. The next time you’re feeling squeezed think about orange juice and hopefully it makes you pause and consider how to react.


Burrito makes any trip to Smackdown worth it with his mom jokes, etc

I tried to find out something new about Recycle during a ten count near the end of the workout. He said something about his grandfather coaching the Bills in the 50s. Pretty cool if I have that right.

We played some yacht rock during the workout. Not sure everyone loved it.

Pretty sure Chattanooga hasn’t had a breeze from 0530-0615 at any point anywhere in the last two months

Natty Light almost got Ben Peppers aka Pratt to show up but no such luck. Valiant effort.


F3 Dads cancelled on 7.25 at The Battery and The Landfill

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