Shothouse 1000 (F3Chattanooga)

AO: > Lightning Rod

QIC: > Lumbergh

PAX: > Angus, Lumbergh (Q), Walkman, Buckin’ Bobcat, Danish, FNG


> A perfect Oregon morning, 54 degrees, also known as ‘Gettin’ After It Weather’ or ‘GAW’…yes, I just made that up!

PAX was there, ready to blast, Lumbergh (Q) late to the party, arriving early by 1 min…might need some 2nd F to get this thing tightened up. FNG rolled up in time for joining in SSH.

Warm Up (Circle of Pain)

> At the LR:

SSH x 20, Imperial Walkers x 10, SSH x 15, Little Baby Circles (Fwd & Bkwd) x 10, Scissor Arms x 15, SSH x 10

Mosey to Track for the THANG..

The Thang

> Kicked off with 10 inch worms (hand walkouts to plank, walk legs to hands, repeat for count)

100 of each exercise below, run to top of bleachers after completion of each exercise

  • Merkins
  • Burpees
  • Dips
  • Squats
  • Big Bois
  • Shoulder Taps (Hard Count)
  • Alternate Side Lunge (Easy Count)
  • Squat Jacks
  • Plank Jacks
  • LBCs

None of the PAX completed the THANG, mosey back to LR…mummblechatter on the mosey, Lumbergh (Q) called out PAX for not getting it done (self included), put PAX on notice >F3Chattanooga must be fitter if they can get it done< let PAX know that we’ll be doing this again to measure progress.


> LBCs x 25


Three variations of kindness:

‘Be kind to one another, tenderhearted, forgiving one another, as God in Christ forgave you.’ -Ephesians 4:32

“As a mother even with her own life protects her only child, so should one cultivate immeasurable loving-kindness towards all living beings.” — Buddha, The Metta Sutta

‘The Golden Rule: Do unto others as you would have them do unto you.’

Emphasis on kindness and provided multiple views of similar applications and approaches to life, depending on your own personal mantra and/or faith principles. Implored the PAX to take up this offering b/c nothing is promised, all we have guaranteed is the day in front us. Be present, be kind, show up, lead with kindness, pick those up who fall, so when you fall they are there to pick you up, be humble.

Shared a recent situation where my sister-in-law was in a horrific car accident (this past Sunday which caused me to prioritize family and miss the Monday post). Her car was t-boned as a car ran a red light, flipping her vehicle, needed assistance to even get out. Fortunately, came out relatively unscathed (whiplash and shoulder sprain). Take away is that in a second your life can and will change, how we behavior and navigate the life we are given will certainly shape not only the life we have on earth but the legacy we leave on it.

Wrapped up with Count-A-Rama and Name-O-Rama. Had a new FNG, Jonah…learned a bit more about him (lots of options Jonah and the Whale, Jonah Hill inspos), ultimately arriving at nugget of info from how/where he met his wife. PAX introducing ‘DOCKERS’.

> Last call, Lumbergh

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