11 faithful pax arrived at Turning Point anxiously awaiting the VQ of the pax member they call Merkin. The man runs to and from his AO each morning, so running was a given, but the pax had no idea that the man named for his detestation of merkins would bring a merkin filled thang! Took YHC a day to recover, hence the delayed back blast. Conditions: 71 degrees and humidy THE THANG Jog around school COP
- 25 SSH IC
- 20 windmills IC
- 30 Arm circles IC
- 20 TTT IC
- 12 Merkins IC
- 20 LBC IC
Playground 2 groups x 2 times on your own
- decline and incline merkins x 20
- Pullups (different heights/angles) x 10
Soccer field on your own- Start at far goal –
- 20 merkins-Walking lunge to near goal-20 LBCs-Walking lunge back to far goal
- 15 merkins-Sprint to track-15 LBCs-Sprint back to far goal
- 10 merkins-Sprint to top of hill-10 LBCs-Sprint back to far goal
Mosey to courtyard walkway at top of hill-
- Balls to the wall 30 sec
- Peoples chair 1 min
- Balls to the wall 20 sec
- Peoples chair 30 sec
Mary
- Flutter kicks x20 IC
- LBC x20 IC
- Russian twist x 20 IC
- Merkins x 10 IC
Finished in honor of Walker Phillips with 3 min Imperial walker COT &
BOM
Moleskin
YHC was pretty whipped thanks to this beatdown from Merkin after being on vacation. YHC sees many Q’s to come from this pax member we call Merkin (that claims he hates merkins).
Announcements:
- Please continue to remember Walker (2.0 of Nailpop) Phillips as he is currently in Memphis and still in very serious condition. Andy and Karie are there with him. Updates can be found athttp://www.caringbridge.org/visit/walkerphillips
- SweetBabyO5K is 8/9. Please support Putt Putt and his family.https://www.runhard.org/pages/owen.php
- Stomp the Swamp 5K is 8/23. Please show your gratitude for RBHS and it’s support of F3. https://www.runhard.org/pages/swamp5k.php
- BIRCH-L Golf Sept 14th at Lexington Country Club. Email Uno at [email protected] if you’re interested.
- Fall Mud Run is Oct 4. Thanks to all the signed up. Not too late, registration back open:http://f3nation.com/2014/06/11/mudrun-fall-2014-registration-is-live/
- A few slots are still available for the custom GoRuck challenge in November
http://f3nation.com/2014/07/25/f3-columbia-goruck-custom-challenge-preblast/
Prayers – Continue to keep Walker and the Phillips family (Nail Pop) in prayer