Shoulder Injury Still has Shades Loving Abs & Legs
Mosey to grass: S/S hops IC 25, Thru the tunnel IC 25, Windmill IC 25 Count off by 2’s…line up, Indian run around the p/l after 1st lap, 20 big boy sit ups Indian run around the p/l, after 2nd lap 30 flutter kicks Indian run around the p/l, after 3rd lap 40 mt climbers …
Shoulder Injury Still has Shades Loving Abs & LegsRead More »
Shawshank’s 10 year anniversary
It was Shawshank’s 10 year anniversary & keeping with the theme in F3 Lexington the last 2 weeks with The Gauntlet, YHC decided that there was no better way to celebrate than with an AMRAP WO. Thanks to Bulldog for the time keeping capabilities and the amazing Def Leppard/Van Halen (Sammy only) playlist. Thank you …
Dance Machine’s beatdown
Rain held off for 5 PAX do 49’s on 4/9/19. Disclaimer and Circle up for prayer Jog to field lining up on goal line. Jog to the Run: 49 yd line, one burpee broad jump to other 49 yd line. Jog to goal line and do one more bored jump burpee. Grab a block and …
Leave No Doubt
HAPPY BIRTHDAY CHEECH Some 90 Pax met this morning to honor their fallen brother’s birthday. YHC borrowed an idea that Fracture had several months ago and wanted to make this day more about the 3rd F then any other. BOM No route, grab a brother or brothers and focus on the 3rd F. Countorama Nameorama …
The light rain felt great
Initial count 14 prayer QIC learned that he would set up for lead on the way to run. He decided to do a Whiteford to Old Cherokee Loop and the 13 other pax(including 1 FNG) did not share his excitement. Announcements: Stomp the Swamp Go Ruck Ruck all Lexington AO’s in late June Run Ella Run …
Everyone loves a good flutter kick!!!!!
A Tweet came across the twitter line that Boneyard like flutter kicks, the QIC felt obliged to flutter until their hearts content. The Thang: Mosey to the grass: Side Straddle Hop, I/C-20 count Flutter kicks, I/C-20 count Thru the tunnel, I/C-20 count Flutter Kicks, I/C-20 count Wind mill, I/C-20 count Flutter Kciks, I/C-20 count Merkins, …
Long Distance Suicides
Initial Count- Prayer 7 pax came out for an easy out and back, only to find that QIC had different start for their week, SUICIDES!!!!!!!! Start at Pilgrim Church, run to White Ford and back to Pilgrim Run from Pilgrim to Hunter’s Ridge, back to White Ford Run from White Ford to Old Cherokee and …
Still no 3rd member of the Brady Bunch
QIC was disappointed that he did not have a FNG for 3rd straight Q. I call this one the 3 loop option. Run down 6 towards 378, if made to 378 make a left, 3 loop option, thru Home Depot Parking Lot, down Old Cherokee RD or through Whiteford…….No one made it to Whiteford!!!!!! …
So we brought the 2nd member of the Brady Bunch
QIC decided to take it easy as the 2nd member oft he Brady bunch joined in the fun. The FNG(Cindy) kept up quite well. We were told that there is a Jan, but he is too lazy to get out of bed!!!! Back to the run, QIC decided to run out to the dam & back.
So you say we won’t need gloves?????
11 pax came along on a muggy 63 degree day for a workout not normal of Shades of Grey. 1 pax noted the QIC did not have gloves on, QIC let him know that he would not need them this morning. Prayer: Mosey to bleachers, down, up, down, up circle up at the …
Just some light arms and legs
31 Pax gathered @ graveyard in the 57 degree weather and noticed that the field gates were not open. Someone asked the QIC where we were working out(probably hoping that he just didn’t know where the key was). the QIC point over to the parking lot and said that area over there. The Pax new they …
Shades Fiesta, Let’s do Merkins!!!!!!
9 Pax came out to party w/ Shades of Grey on Cinco de Mayo. It was 57 degrees as the Pax made their way over to the side lawn. The Thang: Little Baby Arm Circles, 10 forward/10 backwards-IC Side Straddle Hops 25 –IC Through the Tunnel 25-IC Windmills 25-IC Q then informs the Pax that …
Draft day with Shades
34 Pax(1 FNG Morpheus-Respect) came out in the 50 degree weather to endure a Shades of Grey Draft Day Special!!! The Thang: Mosey to the football field start around, cut across @ the 32, continue down the side line to the opposite 32, cut across Circle up: Little Baby Arm Circles 16 forward/16 backwards IC …
Burpees, Burpees & More Burpees
The Thang Mosey to the field & circle up Side Straddle Hops 20 in IC-15 merkins on your own Through the tunnel 20 IC-10 merkins on your own Imperial Walkers 20 IC-5 merkins Mosey to the edge of the track in front of the hill 5 Burpees run to 1st soccer goal(approx. 30/35 yds) 5 …
Bringing a little Shades to Turning Point!
The Thang: Opening Prayer Mosey to grassy area out front: Side straddle hop 20 –IC….5 Burpees Little Baby Arm Circles 10 forwards/10backwards- IC…..4 Burpees Through the tunnel 20-IC……3 Burpees Merkins 20-IC……2 Burppes LBC’s 20-IC…….1 Burpees Mosey to the wall At the wall 25 jumps on to the wall, 25 Incline merkins, 25 tri …
Where I come from, rain is a good thang!
Mosey around the parking lot Circle Up: 20 side straddle hops IC 20 merkins IC 20 Arm Circles, 10 forwards, 10 backwards-IC 15 butt touch merkins Mosey to the straight away: Bear crawl from curb to curb-1 side 25 dips/other side 25 inclined merkins Bear crawl from curb to curb-1 side 20 dips/other side 20 …
Shades of Grey told us to turn around where?????
We were supposed to start at Pilgrim run down Hwy 6 to Whiteford subdivision, run through until Hwy 378. Make a left, then turn around. Some people(Spakle) lead a group and did a loop down Plantation, back to Pilgrim. Count a ramma Name a ramma Prayer requests: Missions AO Audra Walker and family Say …
Abtancular(So many jokes with Shades of Grey)
The Thang: Mosey around circle by school to parking lot 20 Side Straddle Hops IC Little Baby Arm Circles 10 in each direction IC 20 Imperial Walkers IC 20 Thru the Tunnel IC Count off into 4’s, 4 corners: Station 1: 5 Burpee’s Station 2: 10 merkins Station3: 15 triceps raises Station 3: 20 Carolina Dry Docks Rotate when …
Shades of Circles Part 2
The Thang: Mosey around circle by school to parking lot 20 Side Straddle Hops IC Little Baby Arm Circles 10 in each direction IC 20 Imperial Walkers IC 20 Thru the Tunnel IC Count off into 4’s, 4 corners: Station 1: 5 Burpee’s Station 2: 10 merkins Station3: 15 triceps raises Station 3: 20 Carolina Dry Docks Rotate when …
Shades of Circles
The Thang: Mosey to the side parking lot 20 Side Straddle Hops IC Little Baby Arm Circles 10 in each direction IC 20 Imperial Walkers IC 20 Thru the Tunnel IC 20 Windmills IC Count off into 4’s, 4 corners: Station 1: 5 Burpee’s Station 2: 10 merkins Station3: 15 triceps raises Station 3: 20 Carolina Dry Docks Rotate …