A Boneyard Splashdown – Because Synchronized Swimming is Really That Awkward

At 5:01am QIC’s eyes popped open and head popped off his pillow with an audible “OH CRAP!” ringing throughout the apartment scaring the life out of his M. After a quick phone call to Nikita to report potential tardiness, the hustle was on! In record time, the QIC came flying into the parking lot like a scalded dog at exactly 5:13am – 12 minutes from dream world to Boneyard Q duties – and then the fun began.

After Hoser gave a quick disclaimer for the #Crypt PAX and a prayer to cover us all, the #Boneyard PAX started with a real easy mosey up the hill to the field of dreams – or shall we say the pool of dreams this morning – for a little synchronized swimming practice.

COP

• squishy side straddle hops x 15 IC
• little baby arm circles x 10 forward and reverse IC
• windmill x 15 IC
• merkin x 15 IC
• Soggy Bottom Russian twist x 15 IC
• Imperial Walkers x 15 IC
• Squat x 15 IC
• Splashee Burpees – 15 on your own

Once the PAX wrapped up their 15 burpees, it was time for each man to gather a couple bricks.

BRICK WORK

• curls for the girls x 15 IC
• tricep press x 15 IC
• reverse butter fly (aka pterodactyl) x 15 IC
• shoulder press x 10 IC
• RINSE AND REPEAT Brick Work

• ON YOUR BACK
• Soupy LBCs – 25 OYO
• Sloshy sky press w/brick – 25 OYO
• Soggy Bottom Russian Twist w/brick – 15 IC

PLANK ROLL (7 minutes total – 30 seconds at a time)

• Center high
• left side
• center high
• right side
• center high
• superman / swim practice
• center low
• left side low
• center low
• right side low
• center low
• super man / swim practice – alternate left arm/right leg and right arm/left leg until time

LEGS

• Lunges or straight leg lifts x 15 per leg OYO
• laying on your side, adductor leg lifts x 15 IC (both legs)
• laying on your side, abductor leg lifts x 15 IC (both legs)

Mosey back to parking lot for COT

COT 

Count-a-rama

Name-o-rama

Announcements

— Hoser is leading a “Stride Light” on Tuesday/Thursday mornings at 4:45am before the normal workout. Usually 2-3 miles at a 9:30-10:00 minute/mile pace.

— The inaugural F3 Lexington Christmas Party is set.  Here are the details:

– When: Friday, December 19 at 6pm

– Where: Country Club of Lexington: 1066 Barr Road, Lexington 29072

– Cost: $20 per adult; $9 per kid.  (BBQ buffet dinner)

– We will have a DJ (Thanks Thumbs Up!) and a cash bar.  Also, we will recognize some of our fellow pax with some awards and other things.  Click on this link to vote on these awards: http://goo.gl/forms/ogMSuoTzm0

– Also, our FiA sisters will be there, too.  We can EH the husbands that don’t post with us.

– Reply to Ken Doll ([email protected]) with an HC and let me know if you’re bringing your M and/or 2.0s. We’ll collect money at the door.

– It’s going to be a great 2ndF evening.

— Go Run – A 5K on the first weekend of February at White Knoll high school. It’s a fundraiser and we wanna get lots of F3 guys out there – potentially do a boot camp work out before the run as a bit of a plug for F3 in the community and to support the cause. See Blindside (@f3blindside) for more details.

— Stay tuned for convergence details about workouts for Thanksgiving day and this coming Saturday

Prayer requests: – Lots of guys on the DL, keep them in your prayers – Great to have FDIC back from a torn meniscus – Quarantine’s in-laws, lots of challenges over Thanksgiving week. Family stuff can be great, but it can also be a real challenge.