• When: 01/28/15
  • QIC: Pebbles
  • The PAX: Quisenberry, LaMont, Meltdown, Pebbles


Cirque-de-Merk

4 Pax showed their fortitude in the icy cold gloom of #Anchor this morning. Thankfully, the wind was at a minimum — unfortunately, the pain was not. 5 circuits, with 4 sets per circuit, each set ending with 5 solid Merkins (solid Merkin = all the way down, and all the way back up — straight back, 90+° elbows at the bottom, locked elbows at the top.) Only 5 each set so do them slow and make them count.

Conditions: clear, calm, 28°

The THANG

COP
SSH 20 IC
Squat 20 IC
Lil Arm Circles (10 each) IC
Big Arm Circles (10 each) IC
IW 20 IC
Slow Merkins 10 IC

Around the world // 10 each way

Circuit 1:
KB swing // 20
Squat // 20
5 Merkins
R&R -5 each set (as follows)
15 swing // 15 squat // 5 Merkins
10 swing // 10 squat // 5 Merkins
5 swing // 5 squat // 5 Merkins

Circuit 2:
Deadlift // 20
High Raise // 20
5 Merkins
R&R -5 each set (same format)

Circuit 3:
Calf Raises // 40
OHead Tricep Extensions // 20
5 Merkins
R&R -5 each set (same format except calf raises descend by 10s – 40, 30, 20, 10)

Circuit 4:
Shoulder press // 20
Curl // 20 each
5 Merkins
R&R -5 each set (same format)

Circuit 5:
Oblique Lean // 20 each
Front Raise // 20
5 Merkins
R&R -5 each set

We only made it down to 10 reps on the last circuit and closed it out with 5 very slow Merkins on the Q’s count.

COT

BOM

Announcements:

  • January 31: American Sniper private showing at Dutch Square Theater // 8:45AM // $6
  • February 7: Convergence at SnakePit, 7am. If you haven’t been to SnakePit, located at White Knoll High School, you’re missing out on a great AO. This convergence also offers a great DoubleDown opportunity as several pax are participating on The Go Run 5k at 9am. Register here.
  • February 28: Lexington Race Against Hunger. 10K starts at 8:20. Plenty of time to post at 6:15 or 6:30 boot camp. Another DoubleDown opportunity. Register here: Register here
  • March 7: One Year Anniversary Convergence at Graveyard. While March 1 marks the 1-yr anniversary of Graveyard, we’ll celebrate on Saturday, 3/7. New goal: 175 pax! Get the EH machine rolling.
  • April 11: Ultimate Challenge Mud Run. This is F3’s Super Bowl. DO NOT register on the mud run site. F3 will have a special link with which to register. Quisenberry has stepped up to be the F3 Mud Run QIC. This is a huge task. Thanks Quisenberry. Also, No Show has agreed to be the LEX Mud Run Region Q, and R2D2 is the Lake Murray Region Q. Preblast coming soon.
  • May 1: GORUCK Custom Light. Preblast here

Leave a Comment

Your email address will not be published. Required fields are marked *

I accept that my given data and my IP address is sent to a server in the USA only for the purpose of spam prevention through the Akismet program.More information on Akismet and GDPR.