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


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°


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.




  • 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

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