***Written by Dunphy and posted on his behalf***
***Conditions: 34, clear and cold, light breeze.***
15 PAX crawled out of their cozy fartsacks to join YHC on his VQ. Mosey down to FIELD one for COP and PAX provided rite of passage razzing the newbie Q. Yes, I’m going the right way FIELD GOAL! YHC should have told them to take their shoes off and swap them but YHC had something special in store for the PAX. Warmed up with standard COP and then started the fun stuff. Executed a countdown work out set from one sideline to the other. Two new moves, the crucible merkin (Start in a wide merkin stance with hands much further out than shoulder-width. Rotate hands 90 degrees outward until they are facing away from the body. Perform a merkin.) and star jumps ( From balled up squat position jump up and spread your arms and legs into an X or “star” then return to balled up squat position.) It was AWESOME seeing the PAX jumping like cheerleaders, GIVE ME AN “F3”!
Indian Run to far field with hill. Did not know how GORUCK Vet PAX would react to some GOOD LIVIN flashback of bear crawl, reverse bear crawl, and uphill crab crawl. The PAX had the WARRIOR SPIRIT and EMBRACED THE SUCK. Thankfully, NO flashback episodes from the PAX. Next set of exercises included a CRAB CABARET of KICKS by the PAX. The DOGS that they are, the PAX practiced their aim with a set of LEG RAISING FIRE HYDRANTS.
Tried to get the 323 daily of MERKINS for the 10K Merkin Challenge but forgot 60 triceps MERKINS. (Plan was to do 20 triceps merkins before each bear crawl, but crawl sequence was hard enough.) Great Job by the PAX! YHC looks forward to doing it again.
COP
- Side Straddle Hops x 20 IC
- Merkins x 10 IC
- Through the Tunnel x 20 IC
- Merkins x 10 IC
- Wind Mills x 20 IC
- Merkins x 10 IC
- Imperial Walkers – x 20 IC
- Merkins x 10 IC
(80 merkins)
Field 1 – Line up on sideline. Do following set, sprint to other side, count down. 10 reps, 9 reps,..
- Crucible Merkin 10 OYO
- LBC 10 OYO
- Star Jack 10 OYO
- Plank when finished
(55 merkins)
Indian Run to Far Field
Field w/hill
- Start on Side Line, Bear Crawl 1/2 field, Reverse Bear Craw to sideline.
- Crab Crawl Up Hill (front or back)
- Merkins 10 OYO
- Knee Slaps 10 OYO
- Sprint to Starting Point, RINSE & REPEAT 3X
- Plank at top of hill when finished
(30 merkins)
- Low Country Crab X 20 IC
- Merkins x 10 IC
- Flutter Kicks x 15 IC
- Merkins x 10 IC
- Fire Hydrant Right X 10 IC
- Merkins x 10 IC
- Fire Hydrant Left X 10 IC
- Merkins x 10 IC
Run Back to Shelter
- Merkins 18 OYO
(98 merkins)
(263 total merkins)
COT
COUNT O Rama
No FNGs
Name O Rama
BOM
Announcements
- F3 Lexington Christmas Party – Country Club of Lexington on December 19th. HC to Ken Doll
- Remember to reach out the your brothers who may have been MIA for a while.
- Field Goal – Reminder of GORUN 5K RACE in FEBRUARY 7 to support local family. Sign Up. Would be fantastic to have a dominant F3 presence at this event.
Prayer Requests
- Say What?
- Walker and the Phillips family
- Meltdown
- Pray for PAX recovering