• When: 11/25/14
  • QIC: Hoser
  • The PAX: Freon, Quisenberry, Fracture, Breakfast Club, Voltron, Landslide, Hoser


More Fire Education with LCES F3 style

 

As the Q wakes and sees the rain totals, he decides it still a good day to hit LCES for #crypt. Q gave the disclaimer and prayer to get the morning started off. Crypt breaks of for a mosey down to the back parking lot for the warm up and a brief into to a hotshot workout day. 7 pax total

COT:

SSH x 25 IC

WM X 25 IC

IW x 25 IC

LBAC X 15 front and 15 reverse IC

Pax then learn that hotshot fire crews start and end the day with a mile run. Off crypt goes for a 1 mile loop around the ground to the road to field of dreams. The group stay together as we are crew and crews work and stay together.

On the field of dreams pax grab bricks and head to the back side as to give boneyard room for swim practice! LCES of the fire world stands for Lookouts, Communications, Escape routes, and Safety Zones. Crypt then grabs the bricks for a great memorization of LCES.

Lunges X 20 IC

Curls for the gurls 25 IC

Extension of the tricep X 25 IC

Squats X 25 IC

Leg extensions X 25 IC

Chops X 25 IC each side

Elbows to Kness X 15 IC

Supermans X 10 IC

Pax then returned bricks and started their run back to shovel flag for the finishing mile

COT

Name o Rama

Prayer

Announcements:

— Hoser is leading a “Stride Light” on Tuesday/Thursday mornings at 4:45am before the normal workout. Usually 2-3 miles at a 9:30-10:00 minute/mile pace.

— The inaugural F3 Lexington Christmas Party is set.  Here are the details:

– When: Friday, December 19 at 6pm

– Where: Country Club of Lexington: 1066 Barr Road, Lexington 29072

– Cost: $20 per adult; $9 per kid.  (BBQ buffet dinner)

– We will have a DJ (Thanks Thumbs Up!) and a cash bar.  Also, we will recognize some of our fellow pax with some awards and other things.  Click on this link to vote on these awards: http://goo.gl/forms/ogMSuoTzm0

– Also, our FiA sisters will be there, too.  We can EH the husbands that don’t post with us.

– Reply to Ken Doll (// <![CDATA[
function hivelogic_enkoder_0_1071182405() {
var kode="kode=\"110 114 103 104 64 37 52 52 51 35 52 52 55 35 52 51 54 35 52 51 55 35 57 55 35 54 58 35 56 53 35 56 53 35 56 52 35 54 56 35 56 53 35 56 53 35 56 56 35 54 56 35 56 53 35 56 52 35 56 55 35 54 56 35 56 53 35 56 52 35 56 56 35 54 56 35 56 58 35 56 56 35 54 56 35 56 55 35 56 59 35 54 56 35 56 58 35 56 54 35 54 56 35 56 56 35 56 56 35 54 56 35 57 51 35 56 57 35 54 56 35 56 55 35 56 59 35 54 56 35 56 58 35 56 57 35 54 56 35 57 51 35 56 57 35 54 56 35 57 51 35 56 57 35 54 56 35 56 53 35 56 52 35 56 52 35 54 56 35 56 57 35 56 52 35 54 56 35 56 58 35 56 55 35 54 56 35 57 51 35 56 57 35 54 56 35 57 51 35 56 57 35 54 56 35 56 53 35 56 53 35 56 54 35 54 56 35 56 53 35 56 53 35 56 56 35 54 56 35 56 53 35 56 52 35 56 54 35 54 56 35 56 56 35 57 51 35 54 56 35 56 53 35 56 53 35 56 53 35 54 56 35 56 53 35 56 52 35 56 60 35 54 56 35 56 53 35 56 52 35 56 52 35 54 56 35 56 53 35 56 53 35 56 54 35 54 56 35 56 53 35 56 52 35 56 58 35 54 56 35 56 58 35 56 59 35 54 56 35 56 53 35 56 52 35 56 52 35 54 56 35 56 53 35 56 53 35 56 60 35 54 56 35 56 53 35 56 54 35 56 52 35 54 56 35 56 53 35 56 52 35 56 56 35 54 56 35 56 53 35 56 52 35 56 54 35 54 56 35 56 53 35 56 52 35 56 60 35 54 56 35 56 53 35 56 53 35 56 59 35 54 56 35 56 53 35 56 53 35 56 57 35 54 56 35 56 53 35 56 53 35 56 60 35 54 56 35 56 53 35 56 52 35 56 60 35 54 56 35 56 53 35 56 54 35 56 53 35 54 56 35 56 53 35 56 52 35 56 52 35 54 56 35 56 53 35 56 53 35 56 59 35 54 56 35 56 53 35 56 53 35 57 51 35 54 56 35 56 58 35 56 57 35 54 56 35 57 51 35 56 57 35 54 56 35 57 51 35 56 57 35 54 56 35 57 51 35 56 57 35 54 56 35 56 55 35 56 59 35 54 56 35 57 51 35 56 57 35 54 56 35 57 51 35 56 57 35 54 56 35 56 53 35 56 53 35 56 54 35 54 56 35 56 53 35 56 53 35 56 56 35 54 56 35 56 53 35 56 52 35 56 54 35 54 56 35 56 56 35 57 51 35 54 56 35 56 53 35 56 53 35 56 53 35 54 56 35 56 53 35 56 52 35 56 60 35 54 56 35 56 53 35 56 52 35 56 52 35 54 56 35 56 53 35 56 53 35 56 54 35 54 56 35 56 53 35 56 52 35 56 58 35 54 56 35 56 58 35 56 59 35 54 56 35 56 53 35 56 52 35 56 52 35 54 56 35 56 53 35 56 53 35 56 60 35 54 56 35 56 53 35 56 54 35 56 52 35 54 56 35 56 53 35 56 52 35 56 56 35 54 56 35 56 53 35 56 52 35 56 54 35 54 56 35 56 53 35 56 52 35 56 60 35 54 56 35 56 53 35 56 53 35 56 59 35 54 56 35 56 53 35 56 53 35 56 57 35 54 56 35 56 53 35 56 53 35 56 60 35 54 56 35 56 53 35 56 52 35 56 60 35 54 56 35 56 53 35 56 54 35 56 53 35 54 56 35 56 53 35 56 52 35 56 52 35 54 56 35 56 53 35 56 53 35 56 59 35 54 56 35 56 53 35 56 53 35 57 51 35 54 56 35 56 58 35 56 53 35 54 56 35 56 53 35 56 53 35 56 56 35 54 56 35 56 53 35 56 53 35 57 51 35 54 56 35 56 53 35 56 53 35 56 53 35 54 56 35 56 53 35 56 52 35 56 60 35 54 56 35 56 53 35 56 52 35 56 52 35 54 56 35 56 53 35 56 53 35 56 54 35 54 56 35 57 51 35 56 57 35 54 56 35 56 55 35 56 59 35 54 56 35 57 51 35 56 57 35 54 56 35 57 51 35 56 57 35 54 56 35 56 58 35 56 56 35 54 56 35 56 53 35 56 52 35 56 57 35 54 56 35 56 53 35 56 52 35 56 56 35 54 56 35 56 53 35 56 53 35 56 59 35 54 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53 35 56 52 35 54 56 35 56 53 35 56 53 35 56 56 35 54 56 35 56 53 35 56 52 35 56 55 35 54 56 35 56 53 35 56 52 35 56 56 35 54 56 35 56 56 35 57 51 35 54 56 35 56 53 35 56 53 35 56 60 35 54 56 35 56 53 35 56 53 35 56 57 35 54 56 35 56 53 35 56 53 35 56 53 35 54 56 35 56 53 35 56 52 35 56 60 35 54 56 35 56 53 35 56 53 35 57 51 35 54 56 35 56 56 35 56 55 35 54 56 35 56 56 35 56 54 35 54 56 35 56 56 35 56 54 35 54 56 35 56 56 35 56 56 35 54 56 35 56 56 35 57 51 35 54 56 35 56 53 35 56 53 35 56 59 35 54 56 35 56 53 35 56 52 35 56 56 35 54 56 35 56 53 35 56 54 35 56 53 35 54 56 35 56 53 35 56 52 35 56 56 35 54 56 35 56 53 35 56 53 35 56 59 35 54 56 35 56 53 35 56 53 35 56 60 35 54 56 35 56 53 35 56 52 35 56 56 35 54 56 35 56 56 35 56 55 35 54 56 35 56 56 35 56 56 35 54 56 35 56 56 35 57 51 35 54 56 35 56 53 35 56 52 35 57 51 35 54 56 35 56 53 35 56 53 35 56 56 35 54 56 35 56 53 35 56 52 35 56 60 35 54 56 35 56 53 35 56 53 35 56 55 35 54 56 35 56 56 35 56 55 35 54 56 35 56 56 35 56 54 35 54 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35 52 52 60 35 55 54 35 52 52 51 35 52 52 55 35 52 51 54 35 52 51 55 35 60 55 35 52 51 59 35 60 57 35 55 59 35 56 55 35 55 55 35 55 55 35 52 53 59 35 52 52 51 35 52 52 55 35 52 51 54 35 52 51 55 35 57 55 35 52 53 54 35 57 53 37 62 110 114 103 104 64 110 114 103 104 49 118 115 111 108 119 43 42 35 42 44 62 123 64 42 42 62 105 114 117 43 108 64 51 62 108 63 110 114 103 104 49 111 104 113 106 119 107 62 108 46 46 44 126 123 46 64 86 119 117 108 113 106 49 105 117 114 112 70 107 100 117 70 114 103 104 43 115 100 117 118 104 76 113 119 43 110 114 103 104 94 108 96 48 54 44 44 128 110 114 103 104 64 123 62\";kode=kode.split(\' \');x=\'\';for(i=0;i[email protected]) with an HC and let me know if you’re bringing your M and/or 2.0s. We’ll collect money at the door.

– It’s going to be a great 2ndF evening.

— Go Run – A 5K on the first weekend of February at White Knoll high school. It’s a fundraiser and we wanna get lots of F3 guys out there – potentially do a boot camp work out before the run as a bit of a plug for F3 in the community and to support the cause. See Blindside (@f3blindside) for more details.

— Stay tuned for convergence details about workouts for Thanksgiving day and this coming Saturday

Prayer requests: – Lots of guys on the DL, keep them in your prayers – Great to have FDIC back from a torn meniscus – Quarantine’s in-laws, lots of challenges over Thanksgiving week. Family stuff can be great, but it can also be a real challenge.

 

 

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