Tag: Burpees

QIC: Prosciutto
Date: 10/23/2017
PAX: Banjo, Best in Show (RESPECT), Snowflake
AO: Beast Ridge
Conditions: Temperature, 65 degrees, strong wind gusts and heavy rain; the warm wind with humid and rainy conditions made it feel like Vietnam (kinda). Which inspired the final exercise!!
The rain-soaked ground provided entertainment and lots and LOTS of water puddles

Disclaimer provided with care and transparency.
Warmup:
– SSH x 12 IC
– Up Straddle Hop (one-legged SSH) x 10/leg IC
– Squats x 12 IC
– 4×4’s x 5 OYO —- (Ratio: 1 Burpee:4 merkins:4 mtn climbers)
– Plank x 12 IC
– SSH x 12 IC

The Main Thang:
**Short mosey to the far parking lot for some BLIMPS; lunges in between every two car spaces:
– Burpees (5)
– Lunges (10)
– Imperial Walker (15)
– Merkins (20)
– Plank Jacks (25)
– Squats (30
**Mosey to the covered pavilion:
Incline Merkins x 10
Single-legged step ups x 10/each leg
Bench Dips x 10
Decline Merkins x 10
Rinse and Repeat x 3
**Mosey to the soccer field steps for some leg work
Box jumps to the top of the steps Reverse Lunge back to the bottom of the steps
Sprint to the middle set of steps
Box jumps to the top of the steps Reverse Lunge back to the bottom of the steps
Sprint to the last set of steps
Box jumps to the top of the steps Reverse Lunge back to the bottom of the steps
Sprint to back to the middle set of steps
Box jumps to the top of the steps Reverse Lunge back to the bottom of the steps
Sprint to back to the last set of steps
***Fast Feet
Ascend the small steps as quickly as possible touching each step and run back down
Sprint to the middle set of steps
Ascend the small steps as quickly as possible touching each step and run back down
Sprint to back to the last set of steps
Ascend the small steps as quickly as possible touching each step and run back down
Sprint to the middle set of steps
Ascend the small steps as quickly as possible touching each step and run back down
Sprint to back to the last set of steps
Mosey back to the shovel flag for some glamour shots (see above) and Liutenant Dan’s; because, why not?!!
** At this point, the mumblechatter hit a fever pitch about Lt. Dan and his legs (or lackthereof!) **
Completed Lt. Dan’s – 1:4 ratio (Squats:Lunges) x 8 — basically until we couldn’t feel our legs, in true Lt. Dan homage.
Count-a-rama
Name-o-rama
COT
I cannot express the energy and excitement at this morning’s launch and the upcoming Wednesday launch in Hixson (at “The Griff”) for the two new AO’s.  It’s certainly long overdue but with some of the challenges we’ve faced in Chattanooga being overcome, it makes the week even more meaningful.
As a final note – YHC offered appreciation and especially commended the group this morning given the conditions, particularly Banjo, who fought through adversity (his car wouldn’t start, the rainy weather & the gloom, and the race against time) and he made it!  It would have been so easy to just pack it in, and head back inside, but he didn’t.  He intentionally committed last night, and with that intention he followed-through.  All to support his brothers and this mission.  I found this to be the perfect illustration of the accountability and determination that F3 instills. Not just that, but an awesome example to follow if you are trying to be better in every aspect.  If you need true inspiration, look no further than those by your side. 
All that said, keep living 1% better, each day, every day.  1 percent better each day starts with a simple step, the first step.
See you in the gloom!
-Prosciutto