19 pax posted Graveyard this morning for a semi-convergence of sorts due to the rest of our brothers enduring and conquering the GoRuck Challenge last night. Much respect for all of them as they represented F3 well and proved to be some serious badasses! Upon arrival the pax found a frozen Graveyard with the temp below freezing, but it didn’t take long for a YHC induced smokefest to melt it away. The pax pushed hard and gave first class effort this morning…T-Claps to all!
Conditions: 29° and FROZEN
Disclaimer and Prayer
Mosey to and around the field and circle up…
COP
- SSH x 10 IC
- Squats x 10 IC
- Thru the Tunnel x 10 IC
- SloMo Merkins x 10 IC
- Rock Hoppers x 10 IC
- Imperial Walkers x 10 IC
1 all out sprint from sideline to sideline
Mosey to near goal line – Arkloader
Load it up
- Bear crawl to 20 yardline
- Frog jumps to 30 yardline
- Gorilla walk to 40 yardline
- Crab walk to 50 yardline
Unload the ark – all previous exercises in reverse
- Crab walk to 40 yardline (lead with feet)
- Gorilla walk to 30 yardline (backwards)
- Frog jump to 20 yardline (backwards)
- Bear crawl to goalline (backwards)
Mosey to wall and count off by 2’s
- 1’s People’s Chair x 60 secs and 2’s dips/incline merkins (30″/30″) – flapjack
Mosey to opposite goal line
6×6 Ladder (Due to the lack of mumblechatter after the first 2 rungs of the ladder, YHC can only think this was the crowd pleaser) – Line up on the opposite goal line
- Merkins – 30”
- Rest 15” walking up to the 10 yard line
- Merkins, Squat Thrusts – 30”ea.
- Rest 15” walking up to the 20 yard line
- Merkins, Squat Thrusts, LBCs – 30”ea.
- Rest 15” walking up to the 30 yard line
- Merkins, Squat Thrusts, LBCs, Bird Dogs – 30”ea.
- Rest 15” walking up to the 40 yard line
- Merkins, Squat Thrusts, LBCs, Bird Dogs, Heel Touches – 30”ea.
- Rest 15” walking up to the 50 yard line
- Merkins, Squat Thrusts, LBCs, Bird Dogs, Heel Touches, Carolina Dry Docks – 30”ea.
Line up on sideline
- SloMo Wojo on YHC’s “slide” call. Perfrom called exercise 3 burpees, 5 merkins, 5 squats, Wojo sprint to line.
Circle up for Mary
- LBC’s x 15 IC
- Heel Touches x 15 IC
- Heels to Heaven x 15 OYO
- Freddy Mercury x 15 IC
- Boat / Canoe on Q
- Supermans x 15 IC (No Show)
- OH arm claps/dirty birds x 20ea IC (Zamboni)
3 minutes of Imperial Walkers for Walker with AMRAP last 30 seconds.
Moleskin
- It was good to be back at Graveyard this AM. Got to see some familiar faces and meet some new ones. Today’s workout wasn’t easy, but the pax endured throught it. As YHC was putting this workout together I figured after the way our brother represented in the Go Ruck Challenge, this workout better be hard. I am proud to be a part of F3 Nation!
Announcements
- F3 Lexington Christmas Party – Dec 19th at CCL
- Lex Half Marathon and Patty Packs 5k in Dec
- Turkey Trot next week
Prayers
- YHC must apologize for my technical issues. There were some names lifted up this morning, but please forgive YHC as I do not have the details on the recording. They Lord knows who they are and is sure to be with them.