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Attitude + Effort

QIC: Prosciutto

Date: 12/13/2018

PAX: Blackhat, Early Bird, Free Candy, Iron Butt (Respect), Moondance, Ringwald, Roadhouse (Respect), Skitch, Sunshine, The Count (Respect)

AO: Hill City

Conditions

According to my 2003 Honda ViperCast which may be slightly outdated tech at this point, 41 degrees, very little wind off the waterway except some bad air/fumes blowing around Ringwald.

The Disclaimer

Modify if necessary. Give your best effort today. YHC has no knowledge of prior or existing conditions which may limit some movements.

Just after the disclaimer, YHC issued a challenge that each of the PAX keep someone else in mind (whether it’s another Pax who couldn’t be here today or someone else) for whom they can draw inspiration when reps get tough. (More on this later)

COP

(1) Up Straddle Hop, In & Outs, Hillbillies
(2) Fire Hydrant, St Bernard Squats, ST Merkin
(3) BAC F/B, Ray Lewis, Arm Raise, Seal Clap, MNC, Smurf Jacks, High Knees

Mosey to street along/in front of theatre

The Thang

7’s with Mike Tyson’s & Bear Crawls
Starting on the curb, perform first MT then bear crawl (modified; lunge) to opposite side of the road and increment MT until you hit 7

*Zero mumblechatter here as work was done; mosey to rhino

Ab wheel (LBC) x 5 revolutions
Circle Burp | SSH

Mosey to rock pile below purp-skurp rhino

Block Party
(1:2 exercise ratio with coupons); Sanity-check with The Count on maths for clarity
1 merkin on rock – 2 rock curls
2 merkins on rock – 4 rock curls
3 merkins on rock – 6 rock curls
4 merkins on rock – 8 rock curls
5 merkins on rock – 10 rock curls

-10 count-

5 merkins on rock – 10 rock curls
4 merkins on rock – 8 rock curls
3 merkins on rock – 6 rock curls
2 merkins on rock – 4 rock curls
1 merkin on rock – 2 rock curls

Howling Monkeys routine x 5 revolutions

Mosey to purp-skurp Rhino

Curb Calf Raises x 12 IC

LT Dan Taylor
1:4 Ratio – (Squat : Jump Lunge) – until Q calls it – finished at 6 squats : 24 jump lunges

6Mary
Dixie Stampede (from F3 Nashville) – Pax line-up on their six and alternatively hold 6″ & 18″ (perform Hello Dolly’s until switch is called; 10-10-5-5 all IC)

Infinity Plank:
 – Regular Plank x 5 IC
 – Plank w/ Right arm raise x 5 IC
 – Plank with Right arm & Left leg raise x 5 IC
 – Regular Plank x 5 IC
 – Plank w/ Left arm raise x 5 IC
 – Plank with Left arm & Right leg raise x 5 IC

COT

First: The challenge YHC offered at the start of the workout was a carry over from a quick discussion at Lions Den yesterday. If there’s someone on your mind, make it a point to reach out to them as soon as possible. You never know why that thought crossed your mind, but it was for a reason or there was a purpose. Never miss an opportunity to act upon reason. They might need it.

Second: No matter where you are in life, the two things you can control each and every day are your attitude and your effort. 9 quick hitters I like to remind myself of at-random to ensure I’m on track of this daily regiment:

  1. Be early
  2. Be prepared
  3. Leave your comfort zone
  4. Positive Mindset
  5. Energetic
  6. Be coachable
  7. Do extra
  8. Push others beyond their best
  9. Give praise
  10. Thank God

BALL OF MAN

Moleskin

You can always learn alot when you put monkey humpers in the weinke. First, eye contact with your monkey is paramount. Second, if you wink at it – it doesn’t feel as awkward. Alot of that’s what she said moments in describing the movement and form.

Sometimes even offering a ride cannot beat the fartsack for your FNG. Note: Make sure you have their house key or can enter without fine or violation


Toboggans (i.e. “skully’s”, “beanies”) aren’t really great for 40+ weather; especially when you’re cracking jokes at 5:34am and the regular hits aren’t working. YHC was sweating before the warmup.

News

Free Candy’s debut Landfill Q on Saturday is Christmas themed; Christmas sweaters (tacky, or otherwise) will be celebrated, not frowned upon. As with all Free Candy offerings, shoes are recommended (not required).

This is the last weekend for the Cleveland launch. The Count on Q 

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Hill Yeah!

QIC: Mr. Clean
Date: 12/12/2018
PAX: Cable Cutter, Fissure, Geek Squad, Ohms, Prosciutto, The Count (Respect), Whittler
AO: Lion’s Den

Conditions

Frosty.  On the edge of upper 20’s to lower 30’s.  Well lit for optimal filming.  Nice and gloomy as well.

The Disclaimer

Disclaimed.

COP

  1. SSH IC X20
  2. SSH IC x12
  3. BACs IC x15
  4. Reverse BACs IC x15
  5. Moroccan Night Clubs IC x15
  6. Cherry Pickers x15
  7. Prosciutto’s Gold Chain x15
  8. Butterflies x15
  9. Shoulder Presses x15
  10. Plank Line Jumps

The Thang

Round #1: Heartbreak 1, 2, 3’s
The same as Dora but with a Hill…

  1. Round # 1 — 100 Merkins
  2. Round # 2 — 200 Leg Lift
  3. Round # 3 — 300 Squats

Pax ran to the 4th light pole up the hill for the first two rounds of Dora, and YHC modified it to the 3rd light pole for the squats round.
Round #2: 21’s 

  1. Incremented Bent Over Rows
  2. Decremented Merkins

231 total merkins
231 total Bent Over Rows

COT
Find where you’re talents and interests meet, pursue that with unrelenting passion, and after 10,000 hours of work…you’ll reach perfection on something you enjoy and you’re good at.

Moleskin
Prosciutto questioned my ambition (once again) for our 21’s Round.
Extensive conversations were had about correct Bent Over Row form. (Thanks, Count (Respect, Respect))
YHC sweats…ALOT
There are three total schools with Red Bank, RB Elementary, RB Middle, and RB High.  The middle and high share a campus.  The well lit parking lot behind the high school is the middle school.

News
Last “Launch” Day for the Battery is Saturday

Upcoming Qs

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Theology of Suck

QIC: Speed Bump
Date: 12/11/2018
PAX: Candu, Early Bird, FNG-Roadhouse (Respect), Iron Butt (respect respect), Jabooti, Laces Out (respect), Ohms, Picasso, Peanuts, Prosciutto, Ringwald, Skitch, Sunshine, The Count (respect respect), Vila, VSquared, Whittler
AO: Hill City
Conditions: cold, black ice everywhere
The Disclaimer was properly disclaimed

COP

Mosey down to the Great Hall for warm up, do a lap around the stage: 

    • Side Straddle Hops
    • High Knees
    • Side squats
    • Finkle Swings
    • Side Straddle Hops
    • Good Mornings
    • Plank
    • Plank jacks
    • Wall sits + shoulder press
    • Wall sits + cherry pickers
  • Side Straddle Hops

The Thang

“Cardio builds bodio.” This workout is going to be tough, and I don’t want us to stop unless I say “STOP”. We will get time to rest in between sets.

    1. I’ve set up a ladder of 5 cones, we will run the ladder together: jog to first cone, sprint to next cone, jog to next cone, and sprint to last cone.
      1. At the end of the first ladder, we will complete the following circuit. 
          1. 60 Squats IC
          1. 20 Lunges (each leg) IC
          1. 10 eight count body builders OYO
        1. 20 Big Boy Sit Ups IC
    1. Mosey over to the next set of cardio sprints is the T Test (team competition), number off into two groups. First group to win gets one happy hour beer on me! 
      1. Each member of the PAX will complete the T Test until all of us have done it 10 times. At the end of this round, we will complete the following circuit:
          1. 20 Jump Squats
          1. 20 Reverse Lunges (each leg)
          1. 20 Diamond Merkins
        1. 15 Ryan Lochte
  1. Back to the cones of pain, jog, sprint, jog, sprint. Short rest, and repeat. 
  2. Slow mosey back to the Blue Rhino for some quick mary

MARY:

    • American Hammers IC
    • Flutter Kicks
    • Freddy Mercury IC
  • LBCs IC

COT

COT: I read Picasso’s backblast called “Embrace the Suck.” I have to be honest, a lot around me is sucking right now. One thing I really appreciate about Christianity is its “Theology of Suck.” Christianity owns the fact that life will often suck, and promises a big God and personal Savior in the midst of that suck. I’m clinging to this promise, found in Matthew 16: 24-27 “24 Then Jesus told his disciples, “If anyone would come after me, let him deny himself and take up his cross and follow me. 25 For whoever would save his life[g]will lose it, but whoever loses his life for my sake will find it. 26 For what will it profit a man if he gains the whole world and forfeits his soul? Or what shall a man give in return for his soul? 27”

Moleskin

There was much mumble chatter, particularly from Jabooti, who was really excited and eager to motivate everyone else to do better. His motivational voice rang across the icy paths.
The PAX requested a re-naming of “Michael Phelps” (YHC’s version) to “Ryan Lochte.” Motion, second, passed. Makes more sense anyway, as Ryan Lochte kind of belongs face down on the pavement.
FNG (“Roadhouse”) brought possibly the best answer to “How did you meet your wife?” Make sure you ask him sometime.

Upcoming Qs

Lion’s Den (12/12) – Mr. Clean
Hill City (12/13) – Prosciutto
The Batter (12/15) – The Count
Landfill (12/15) – Free Candy
 

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Back to the Basics

QIC: Steam Engine
Date: 12/08/2018
PAX: Prosciutto, Picasso, Mr. Clean, Free Candy
AO: Landfill
Conditions: A cold and rainy 41 degrees

Disclaimer: I am not a professional, you are here on your own freewill, if you get hurt we will help you to your car, push yourself this AM but modify if you need to.
Flag Penalty: Burpee OYO 10x
COP:
SSH IC 10x
Imperial Walker IC 10x
Alternating Toe Touches IC 10x
Windmill IC 10x
Cotton Pickers IC 10x
Little Baby Arm Circles (LBAC) IC 10x
LBAC Reverse IC 10x
Chinook IC 10x
Chinook Reverse IC 10x
Macaroon Night Club IC 10x
Burpee OYO 10x
The Thang: Find a Dwayne Johnson if you do not have a ruck
Push Press IC 10x
Curl IC 10x
Reverse Curl IC 10x
Bent Over Row IC 10x (All about form so we took it nice and slow. Made sure we could pinch a penny between our shoulder blades.)
Front Raise IC 10x
Tricep Pull IC 10x
Squat IC 10x
Upright Row IC 10x
Bench Press IC 10x
Burpee OYO 10x
Strap on your ruck or if you have a Dwayne carry him down to the middle parking lot
Burpee OYO 10x
Infinity Plank:
Alternating Shoulder Taps IC 10x
Annie (Right Hand) IC 10x
Annie (Left Hand) IC 10x
Plank Jack IC 10x
Merkins OYO 10x
Shoulders were screaming so had to pause the Infinity for a quick 10 count
Plank March IC 10x
Mountain Climbers IC 10x
Peter Parker IC 10x
Parker Peter IC 10x
Merkin OYO 10x
Burpee OYO 10x
Mosey back to the Pavilion
Burpee OYO 10x
LBC IC 10x
RBC IC 10x
Flutter Kicks IC 10x
Freddy Mercury IC 10x
Pretzel IC 10x
Get your weight (somewhere during our mosey Dwayne grew up and became Rookensteinbergfränkenwitz)
Push Press IC 10x
Curl IC 10x
Reverse Curl IC 10x
Bent Over Row IC 10x
Front Raise IC 10x
Tricep Pull IC 10x
Squat IC 10x
Upright Row IC 10x
Bench Press IC 10x
American Hammer IC 10x
Hello Dolly IC 10x
Rosalita IC 10x
Dying Cockroach IC 10x
Push Press IC 10x
Curl IC 10x
Reverse Curl IC 10x
Bent Over Row IC 10x
Front Raise IC 10x
Tricep Pull IC 10x
Squat IC 10x
Upright Row IC 10x
Bench Press IC 10x
American Hammer IC 10x
Asheville Abs IC 10x
Still had 60 seconds left after Asheville Abs so you had to improvise
Plank (hold for 60 seconds)
Time

Count-o-rama
Name-o-rama
WOD: Seeing as the Irish are heading to the College Football Playoffs what better way to end the beat down than reminding the HIM to “Play Like A Champion Today.” To sum it up sometimes conditions aren’t ideal and you might not be having the best day/week/year or whatever but that doesn’t mean to give up. All you can ever do is show up and give it your best.

Moleskin
Mr. Clean grabbed a HUGE Dwayne and earned the nickname of Rookensteinbergfränkenwitz.
Also found out that Ruck rhymes with everything.
During Bent Over Rows some of us had flashbacks to The Count’s Perfect Form Ted Talk.
Picasso’s zipper on his Ruck broke so Ruck’s are not indestructible.
Attempted to get more people to call Fissure Almond Joy. We will see if it work.

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The Deck of Death

Date:  11/26/2018

QIC:  Lugnut
PAX: Mr. Clean, The Count, Poacher, Geek Squad, Ducktales, Picasso
AO:  The Huey
Conditions: cool, but not freezing
Disclaimer: Disclaimer shared
WARM UP:  Mosey and brief round of exercises. Gotta get down to business and attemp to finish the deck.
THE THANG:
Deck of Death: Using A the F3 deck of 54 cards, we worked through 30 minutes of reps/exercises as instructed on the card drawn.  If a low number card was drawn, reps of 10 + the card number were performed. If a face card drawn, it was 20 reps. There were 1 lap Moseys around the track as part of the Thang as directed by the cards.

No Marys today, good beat down “in the cards.”

COT:  short and sweet, Lugnut is a man of few words!  Prayers and Praises for those heard and unheard.
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Embrace The Suck

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QIC: Picasso
Date: 12/10/2018
PAX: Cable Cutter, Ducktales, Geek Squad, Mr. Clean, Poacher, RadioHead, Truck-Yeah (FNG), The Count
AO: The Huey

Conditions

30 degrees and wet

The Disclaimer

I’m not a professional. Work hard but smart.

COP

Mosey around the Track (.25 miles)
Prosciutto’s Gold Chain x 10 IC
Good mornings x 10 IC
Baby Arm Circles x 10 IC
Mountain Climbers x 10 IC
SSH x 10 IC
Moroccan Night Club x 10 IC
Mosey around the Track (.25 miles)
Should Press x 10 IC
Butterflies x 10 IC
Cherry Pickers x 10 IC
Baby Arm Cirles x 10 IC
Fairy Flyers x 10 IC
Curls x 10 IC
Prosciutto’s Gold Chain x 10 IC

The Thang

4 x 4s – Start with arms raised in a standing position, burpee into plank followed by four Merkins followed by four mountain climbers with each leg. “One” is completed when returning to the standing position with arms raised. Wash, rinse, repeat.
Prosciuttos Gold Chain x 10 IC – Reach both hands behind head like you’re taking off a gold chain and bring your hands back to the front. Rinse and Repeat
Annies – Hold plank and rotate one arm in a circular motion while holding plank with the opposite arm.
Dancing Bears – Hands and feet on the ground, lift left leg and right arm to an uncomfortable height, then back on ground. Lift right leg and left arm to an uncomfortable height, return to the ground.
Karaoke –  Across the Back Lot & Back
Derkin x 10 IC – Decline Merkin
Dips x 20 IC
Karaoke –  Across the Back Lot & Back
One Arm Pickle Pounders x 10 IC
Alternating Shoulder Taps x 10 IC
Prosciuttos Gold Chain x 10 IC
Randys – With arms straight out but with face palms down, move arms up and down 6 to 12 inches in cadence.
Supermans x 20 IC
THE WHEEL OF MERKIN
Prosciuttos Gold Chain x 10 IC
WAVE OF MERKINS 
8 Count Body Builders x 10
MARY
WWII Situps
X’s and O’s
Big Boy Situps
Hollow Body Hold
Windshield Wipers – Hollow Body Hold back side to side

COT

“If you have ANY mental toughness, if you have any fraction of self-discipline; The ability to not want to do it, but still do it; If you can get through to doing things that you hate to do: on the other side is GREATNESS ” – David Goggins
CIRCLE OF TRUST
BALL OF MAN

 

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24 X 2s with a guest cameo from the Great Cornholio!

QIC: Sidekick
Date: 12/8/2018
PAX: 9 Volt (Respect), Deep Dish, Fast Lane, Rhythm, Rug Doctor (Respect), Sidewinder (Respect), The Count (Respect)
AO: The Battery

Conditions

35 Degrees and Raining.  So basically about as bad as you can get, but hey the wind aint blowing.

The Disclaimer

I am not a professional.  You are here of your volition.  Modify where necessary.

COP

SSH IC X25;  Baby Arm Circles IC X10; Reverse IC X10; Seal Clap IC X10; Overhead Clap IC X10; Moroccan night club IC X10; Ray Lewis (Shoulder Press) IC X10; Good Mornings IC X12; 3rd Grade Exercises IC X12; Mosey to the tennis court parking lot; Calf Stretch 10 seconds each leg; Ircans IC X10 on parking curb; Frankenstein for 20 yds; Reach Around IC X10 – NEW EXERCISE – Hold Al Gore clap behind your back, clap in front – IC 4 count exercise.  Mosey to Pavilion.  

The Thang

24 x 2s
This is a personal pace routine that allows the PAX to push themselves forward to their limits. This is similar to an 11s routine but with more reps and therefore a much manlier musk.  Start with 22 Dercans.  Run the specified route and back. In our case today, we ran to Fast Lane’s truck ~ 80 yds each way.  Once back, 2 squats.  Run the route and back.  This completes one cycle.
Second cycle is the same but with 20 Dercans and 4 Squats.  Continue in this pattern until you have flopped the exercises.  TIP – the combined sum of the reps for the two exercises will always be 24!
This was just over a total of 3.3 miles with 142 reps of each exercise.
The Great Cornholio
We finished up with just enough time for the Great Cornholio to make an appearence.  This is also new (I believe) to F3.  If you remember Cornholio on Beavis and Butthead, he would basically pull his shirt up on his head and walk around with his hands up like the French in every major battle in history.  So, if you can imagine us walking around like that looking like we were holding something on our shoulders….. insert 50 lb bag of corn.
Two lines facing each other 15 yards apart, 4 Pax in each line, walking lunges carrying the 50 lb bag of corn.  Every PAX made the trip 3 times (had 2 bags of corn).
Mosey to the flag

COT

Praised the guys for their commitment.  Two weeks in a row with Crap for weather.  Good work being accountable to each other.   We talked about the target audience for F3, how to communicate, what to emphasize in an EH.  Good discussion

Moleskin

Morning started out with some good discussion about Fast Lane interrupting a homeless guys Happy Ending at Beast Ridge on the bear skin rug in front of the big fireplace a few months ago.  How he maintained eye contact until he nearly tripped over them before he noticed them.  This was relevant given the homeless guy in the pavilion at the battery last week.  We failed to EH him, he was a no show.
9 Volt and I had a brief discussion about the workout in which I expressed my desire to average 130 bpm for the workout.  he responded by saying “I could just tase you and it would be easier”.  I declined his suggested audible.
I was referred to as a “Evil Genius” for this workout
I may be the only person in F3 history to be both the youngest PAX and the Oldest PAX at a workout in the same year.

News

Blood drive in Cleveland this week

Upcoming Qs

The Count next Saturday
 

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Cards Anyone?

QIC: The Count
Date: 12/6/2018
PAX: Care Bear, Iron Butt, Laces Out, Moondance, Prosciutto, Ringwald, Sidekick, Speed Bump, Sunshine, VSquared, Whittler
AO: Hill City (Renaissance Park)

Conditions: 23 degrees, calm, dry (Darn Cold)

The Disclaimer: I’m not a professional. You are here on your own initiative. Push yourself and modify as necessary to avoid injury.  If you get hurt let someone know, and we will get you back to your transportation or to ER if necessary.

COP

Mosey from P/L to Renaissance Park and around path ending up in field by carousel.  SSH, Abe Vigoda, Plank Jacks, Tappy Taps, 5 Burpees. 

The Thang

Cards Anyone – Dexicon Deck of Pain (614 Reps) + 2 sprints (300 Yards) + Bear Crawl (50 Yards) = Full Body Workout!

4 stacks of cards by suit shuffled (Hearts-Cardio, Clubs-Core, Spades-Legs, Diamonds-Upper Body).  Reps and exercises based on luck of the draw.  Individual picks from one of 4 stacks and announces to group the Exercise and number of Reps (A=100, J-Q-K=25, 2-10= Card+10).  Next individual picks from next stack.  As my memory serves me:
Hearts(Cardio) – SSH (100) , 1 Suicide Sprint (100 Yards), 1 Suicide Sprint (200 Yards), Bear Crawl (50 Yards), Plank Jack (25), Burpree (25).
Clubs(Core) – SSH-(100), WWII Situp (12), High, Slow Flutter Kick (13), Oblique Crunch (15), Lil Baby Crunch (17), Luge (18), Rosalita (10), Freddie Mercury (25)
Diamonds(UpperBody) – Chuck Norris Merkins (13), Hand-Release Merkin (15), Wide-Arm Merkin (16), Derkin (17), Merkin (18), Dips (25), Merkin (25)
Spades(Legs) – Bulgarian Split Squat (12), Wojo Squat (13), Standing Lunge (15), Monkey Humper (17), Backward Lunge (18), Smurf Jack (25), Squat (25)

COT

leading from the front: Credible leaders often lead by doing! Don’t be afraid to roll your sleeves up and be humble in leadership, give your people the praise in public and criticism in private. 
 CIRCLE OF TRUST:  Counterama, Namerama, Announcearama – Prayers for family and our deployed soldiers.  For our 41st President George H.W. Bush who joins Barbara.  Pay respects for the last of a generation of patriots who went on to serve the people.
BALL OF MAN: Lifted up in prayer to spoken and unspoken prayers.

Moleskin

It was Cold yet the enthusiasm was high!  There wasn’t much Mumble Chatter, but I did observe some technique that was still not very good!  But at least I didn’t curse!!! :-0  

News

No New News items.

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Drankin’ Fourties

QIC: Ohms
Date: 12/05/2018
PAX: Candu, Ducktales, Jabooti, Mr. Clean, Peanuts, Picasso, Ringwald, The Count (RESPECT^2), Vila
AO: Lion’s Den

Conditions

Nice, cool, clear

The Disclaimer

I am Ohms. I am not a professional. You are here on your own free will. Modify if necessary.

COP

– Mosey
– Scissor Jacks x 10
– Smurf Jacks x 20
– Plank Jacks x 30
– Jumping Jacks x 40
– Mosey
– Scissor Jacks x 10
– Smurf Jacks x 20
– Plank Jacks x 30
– Jumping Jacks x 40
– Mosey
– Good Mornings x 10
– Windmills x 20
– Willie Mays Hayes x 30
– Al Gore x 40
– Mosey
– Good Mornings x 10
– Windmills x 20
– Willie Mays Hayes x 30
– Al Gore x 40

The Thang

Indian Run 1 Lap around the track
Fourties
– Exercises (Merkins & Squats)
– 30 Merkins, 10 Squats
– 25 Merkins, 15 Squats
– 20 Merkins, 20 Squats
– 15 Merkins, 25 Squats
– 10 Merkins, 30 Squats
– 40 LBC
– Exercises (Curls & Lunges)
– 30 Curls, 10 Lunges
– 25 Curls, 15 Lunges
– 20 Curls, 20 Lunges
– 15 Curls, 25 Lunges
– 10 Curls, 30 Lunges
– 40 Freddie Mercury
– Exercises (Overhead Press & Calf Raises)
– 30 Overhead Press, 10 Calf Raises
– 25 Overhead Press, 15 Calf Raises
– 20 Overhead Press, 20 Calf Raises
– 15 Overhead Press, 25 Calf Raises
– 10 Overhead Press, 30 Calf Raises

Moleskin

The mumble chatter was strong this morning. Jabooti was not a fan of Lunges “In-Place” so he decided it would be more convenient for him to lunge around the circle…Peanuts joined.

Picasso (& his dog) and Vila showed up as well. They performed a 45 min “Sidewalk Shuffle” while we did the beatdown.
We also found out that we had three flags at LD this morning. With that being said, I decided that the burpees should be omitted from the workout. You’re welcome men.

Upcoming Qs

https://f3chattanooga.wpcomstaging.com/q-schedule/
 

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Time Flies When You’re Exploring

QIC: Ringwald
Date: 12/4/2018
PAX: Care Bear, Cable Cutter, Candu, Iron Butt (Respect), Laces Out (Respect), Moondance, Ohms, Sidekick, Skitch, Snookie, Sunshine, The Count (Respect), Vila
AO: Hill City

Conditions

Slightly above freezing but oddly warm. Just the way we like it.

The Disclaimer

Disclaimed.

COP

Mosey’ed and performed warmup smack dab in the middle of the ring of death.
Good Mornings X 12 IC
Windmill X 12 IC
Willie Mays Hays X 12 IC
Merkin X 5 IC
Alternating Shoulder Taps X 15 IC
Left Arm Up X 10 IC
Right Arm Up X 10 IC
Plank Jacks X 15 IC
Merkin X 5 IC
Squat X 12 IC
Smurf Jacks X 12 IC
Tricep Dips X 15 IC

The Thang

Mosey’ed to the riverwalk with the light poles. Dora teams of 2.

  1. Group starts at 1st light.
    • First PAX runs to the 3rd light, perform 5 Merkins, comes back while second PAX performs Merkins.
    • Rotate until 100 is complete and all PAX finish.
  2. Group moves to 3rd light.
    • First PAX runs to the 6th light, perform 5 Merkins, comes back while second PAX performs Squats.
    • Rotate until 200 is complete and all PAX finish.
  3. Group moves to 6th light.
    • First PAX runs to the 9th light, perform 5 Merkins, comes back while second PAX performs Side Straddle Hops.
    • Rotate until 300 is complete and all PAX finish.
  4. Group moves to the 9th light.
    • First PAX runs to the 12th light, perform 5 Merkins, comes back while second PAX performs LBCs.
    • Rotate until 400 is complete and all PAX finish.

Mosey back and perform 10 penalty burpees for no flag.

COT

Laces out shared a story about a 9-year-old Memphis boy who passed away in a fatal charter bus crash and Ringwald shared a story about a Chattanooga first responder who died in a motorcycle crash along with his girlfriend.
Life is short, you never know when you’ll go by chance or happenstance. Enjoy the ride and be a positive light in people’s eyes.

Moleskin

The mumble chatter started off hot pre-disclaimer and stayed active the whole way through. It was almost as if 19 people were there instead of 14, but Mr. Clean led 5 of the softer PAX on a nice little sidewalk shuffle instead of enduring the pain of Ringwald.

News

Still supporting the launch of The Battery in Cleveland.

Upcoming Qs

12/5/18 – Lions Den – Ohms
12/6/18 – Hill City – The Count
12/8/18 – The Landfill – Steam Engine
12/8/18 – The Battery (Cleveland) – Sidekick