• When: 11/06/14
  • QIC: Say What?!
  • The PAX: Voltron, Underoos, Yellow Cake, Jake, Slim Jim, Meltdown, Say What?!


#Boneyard is in business (fka CORE-Lex)

7 PAX (most by choice, some by chance) posted for more arms and abs work at Lake Murray’s newest, formerly unnamed, specialty AO! After we completed our very own block party we rallied the creative juices and decided that #Boneyard was the perfect name for our new CORE workout sharing the campus with a Crypt and a Graveyard. YHC is excited about the opportunities and options available for this group.

Remember: A *CORE* workout is still boot camp but with reduced running between exercises. This is a great workout for rookies, pax with knee or other aliments, pax who hate running, etc. We will still focus on a total body workout focusing greatly on exercises aimed at the core. This will be a great opportunity to join or introduce new guys to the F3 experience! We meet at 0515 on T/Th and 0615 on Sat at RBHS main entrance with F3 Crypt, then break off for CORE workout.

Condtions: 61 degrees and downright pleasant

The Thang:

Disclaimer and Prayer with Crypt

Slowzy to the prickly grass field

COP

30 x SSH IC
25 x IW IC
30 x Windmill IC
30 x TTT IC
15 x LBAC IC
25 x Overhead Claps IC
15 x LBAC IC

Slowzy to cinder blocks

John Cusaac the cinder blocks to the wall

20 x Bent over rows (Right Arm) IC
20 x Bent over rows (Left Arm) IC
20 x Inclined Merkins IC
20 x Chest Press CB IC
20 x Leg Extensions IC
20 x LBC (feet on the wall) IC
20 x Dips IC
15 x Bent over rows (Right Arm) IC
15 x Bent over rows (Left Arm) IC
15 x Inclined Merkins IC
15 x Chest Press CB IC
15 x Leg Extensions IC
15 x Curls for the Girls with CB IC
15 x LBC (feet on the wall) IC
15 x Dips IC

John Cusaac the cinder blocks back to tree

Slowzy & high knees back to prickly grass

Mary:
20 x LBC IC
32 x Flutter Kicks IC
10 x BBSU IC (slowly)
15 x Dying cockroach IC
20 x Heels to Heaven IC
15 x Russian Twists IC
20 x Hello Dolly IC
15 x Rosalitas IC
15 x Iron Cross IC
Plank-o-rama

Slowzy back to COT w/ #Crypt (NailPop)
BOM (Say What?!)

Announcements:

  • #TTHH tonight at Uno’s in Lexington around 5:45PM-ish
  • Convergence: 0700 on Saturday at Graveyard
    — #Boneyard/CORE will still meet at 0615, normal location. #Treadmill has the Q
  • #Stride- tomorrow at courthouse at 5:30am (Monday, Wednesday, Friday)
  • Patty Packs 5K & ½ Marathon – should be getting a discount code soon (from ThumbsUp)
  • Lexington race against hunger will be in Feb.

Prayer Requests:

  • Jake’s coworker
  • Thumbs Up’s family wedding
  • Zapper and other PAX on the DL

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