Conditions: 31 and frosty
Disclaimer, Prayer
The Thang:
Mosey to the big soccer field.
LBAC x 20 (10 forward, 10 backward)
SSH x 20 IC
Windmill x 20 IC
Through the Tunnel x 20 IC
Imperial Walkers x 20 IC
***Follow me to the and line up at end line.***
Lunge walk to 1st light pole.
Bear Crawl to 2nd light pole.
Lunge walk to 3rd light pole.
Crab Walk to 4th light pole.
Lunge Walk to 5th light pole.
<<<Plankorama>>>
***Indian Run to small building near “The Hill”.***
People’s Chair x 2 minutes.
Balls to the Wall x 1 minute.
Peoples Chair x 2 minutes.
Balls to the Wall x 1 minute.
***Follow me to “The Hill”.***
Line up at bottom,
Run up hill and perform 10 merkins at the top.
Run down and perform 1 burpee at the bottom.
Rinse and repeat until 1 merkin and 1 burpee.
Extended Plankorama – (High, Low, High, Low, High, Low, Right arm up, Left arm up, Right leg up, Left leg up, Low, High, Low, High, Right arm out front, Left arm out front, Low, High, Low, High, Low, High, Recover.
***Follow me… Let’s stop at this metal park bench.***
One pax asked YHC to demonstrate what a dip was supposed to look like. As YHC removed hands from bench, a large part of his glove remained attached. The pax recalled that moment from “A Christmas Story” where “Flick’s” tongue got stuck to the frozen light pole. ***Note to self… Be sure to use the picnic tables under the shelter for dips.***
***Follow me to the parking lot and grab a parking stop (No… do not LITERALLY grab a parking stop. That would be crazy, right? RIGHT???)***
Toe Taps x 1 minute.
Slalom x 1 minute.
***Grab a spot on the wall.***
Calf Raises x 25 (each leg).
***Grab a spot on the picnic tables.***
Step-ups x 25 (each leg).
Incline Merkins x 10 OYO.
Decline Merkins x 10 OYO
Elevated Big Boy Situps x 10 OYO (feet on bench and touch your toes.)
<<<RINSE AND REPEAT ABOVE SET>>>
Dips x 25 OYO
***Circle up for Mary***
Little Baby Crunches x 20 IC
Flutter Kicks x 20 IC
Toe Touches x 20 IC (Meatball)
Oblique Planks x 10 OYO (Each arm) ***Crowd pleaser*** (Buzzsaw)
COT & BOM
Moleskin:
Excellent work by the pax this frosty November morning. YHC rolled in weinke-less and decided to go no-huddle. The pax responded well and good times were had by all, while giving maximum effort. I love seeing how far these men have come (YHC included). It’s a true testament to the power of the 1st F. The 2nd and 3rd F’s are the things that keep us coming back, and the power of these F’s is alive before (#Stridelite), during (#Mumblechatter) and after (#Coffeeteria). This holiday season I give thanks to the men of F3. I am better because of you. Aye!
Announcements:
– Lexington Half Marathon and Paddy Packs – December 6th
– Prayer request – Continue to pray for Walker and the Philips family.
– F3 Lexington Christmas Party – Country Club of Lexington on December 19th. HC to Ken Doll via email:[email protected].
– Please remember to donate whatever you can spare to Families Helping Families. Now accepting donations.