Chattanooga Cha Cha

QIC: Boomer and Foghorn

PAX (): Boomer, Foghorn, DC2, Clyde, Prosciutto, Delta Deuce, Steam Engine, Gus, DirtyGov, Demo, Laces Out, Angus, Plug, Derby,The Dab.

#F3Expansion @F3Chatt @F3Chattanooga @F3Alpha (Guest Q)

2nd Saturday of the new AO in Chattanooga got off to fine start with folks coming in from @F3Alpha and several F3 transplants to the Chattanooga area. The pax started showing up dressed like the great arctic winter was approaching. One FNG asked if we were going to stretch together to which Foghorn told a great story about his high school football coach. Does a dog stretch before chasing a car? Nope, but a dog also licks his own twig and berries (if he’s still got those). We did not stretch and did our best to catch the car this morning. That’s where that analogy ends though. Well, most of us don’t know and don’t want to know what Def Con 2 does when he’s not at F3, but YHC will leave it at that.  Here’s what went down:

Warm up – Mosey around parking lot…In cadence SSH, Squats, Mountain Climbers, Merkins.

Dora 1,2,3

  • 100x Makhtar N’Diayes
  • 200x Monkey Humpers
  • 300x LBCs

Mosey to baseball field…

‘Round the bases – with partner:

  • Wheelbarrow to 1st base – 5x Burpees
  • (switch places) Wheelbarrow to 2nd base – 5x Burpees
  • Partner carry to 3rd base – 5x Burpees
  • (switch places) Partner carry to home – 5x Burpees

10 count rest

  • 4x Lunges 4x broad jump to 1st base – 5x Merkins
  • 4x Lunges 4x broad jump to 2nd base – 5x Merkins
  • 4x Lunges 4x broad jump to 3rd base – 5x Merkins
  • 4x Lunges 4x broad jump to home – 5x Merkins

Mosey to outfield – 18x 8-count Burpees

Mosey to rock pile – exercises with rock

  • Full Curls
  • High Curls
  • Low Curls
  • Skull Crusher
  • Skull Crusher – Hold over head (and listen to Foghorn chat….ugh that rock is heavy)
  • Curls ’till you can’t no more (some lasted longer than others and kudos to those with the quartz boulder)

Indian Run to benches

Exercise on benches – In cadence

  • Dips
  • Derkins
  • Dips
  • Derkins

Mary – In cadence

  • LBC
  • American Hammers
  • Dying Cockroach

Name-o-rama – three FNGs got to share a bit about themselves and here’s the results:

  • DirtyGov
  • Demo
  • Laces Out

COT – Prayers for loss of young mother (Meredith), prayers for Laces Out 2.0 going under the knife for open heart surgery.

Moleskin –

  • Great mumble chatter out there this morning, Gus seems like he’s got the gift of gab
  • Derkins at the end seemed to be a crowdpleaser
  • It was an honor to Q this morning. Great AO right along the river. Strong group of pax to get this city growing. Come join us anytime you’re near the ATL.


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