(written by Nail Pop and posted on his behalf)
22 PAX posted at Shawshank including 1 FNG (Proactive) at the helm of the #Weinkieless Q. It was great to see our GORUCK brotherS back out bootcamping rather than rucking and I think they feel the same. Congrats for the great accomplishment guys, I’ll try my best to take it easy on y’all and make sure you get your legs under you this morning. No bear crawling or crab walking so don’t worry. Now on to the workout.
Conditions: 58 degrees, cloudy
Disclaimer, Prayer
The Thang:
Mosey to the big soccer field at the entrance of the complex.
SSH x 30 IC
Windmill x 30 IC
Little Baby Arm Circles x 15 IC (Forwards and Backwards)
Overhead Arm Claps X 30 IC
Merkins x 30 IC
Mosey to the Goal Line – count off in 1’s and 2’s
1st exercise – Light Pole Suicides
-run every light pole on the big soccer field while the other PAX enjoy some jump lunges
-R&R and I don’t mean rest and relaxation (rinse and repeat) while the other PAX enjoy some LBC’s
I feel the PAX were a little gassed after these long suicides.
2nd exercise – Plankorama
-Get on the end line and we’re going to do the Plank Cha Cha x 25. Continue to hold the plank position when you are finished with your Cha Cha. YHC called Right arm up, Left arm up, middle, and then finished with High Plank/Low Plank or some like to call it Hydraulics. The PAX pushed themselves thru this exercise.
3rd exercise – Partner Hand Clap Merkins x 25
Each partner does a merkin and then holds the plank position and slaps his partner’s hands before going back down for another merkin. This sounded a lot better on paper. 25 might have been a little much, but not for our Goruckers, this was a breeze after all they went thru on Friday and Saturday.
4th exercise – Indian Run around the big soccer field (roughly 3 laps)
We split up in two groups so everyone could get some good cardio in during this exercise. Everyone pushed thru and finished strong. The goal today was to keep moving and not waste any time, so that’s what we did.
5th exercise – Peoples Chair and Balls to the Wall
-Peoples Chair on the Wall w/ Overhead Arm Claps x 40 IC (No hands on your legs this time guys, feel those legs burn a little) – roughly 2 minutes
-Balls to the Wall for 1 minute
-Peoples Chair on the Wall w/ arms over head and arms out in front on YHC’s call – roughly 1:30
-Balls to the Wall for 1 minute
Mosey back to the picnic area and no we aren’t done yet.
6th exercise – Decline and Incline Merkins w/ alternating Single Leg Lunges on the Bench
-Decline Merkins x 12 IC and then do 10 Single Leg Lunges on the Bench
-Incline Merkins x 12 IC and then do 10 Single Leg Lunges on the Bench (make sure you rotate your leg)
6th exercise – Circle up for a little Mary (Dealers Choice)
1st exercise – Russian Twist (Sawdust)
2nd exercise – Dying Cockroach (Yellow Cake)
COT & BOM
Moleskin:
Great work this morning by all. Thanks for letting me lead. I notice guys are getting better and it’s very encouraging to see the progress. Like Field Goal said, let’s get some new guys out because we all know someone that could benefit from F3. I know I have for sure. Don’t wait guys, you never know when one of these workouts someone could come to know Christ because of our actions and the way we hold each other accountable. I hope everyone has a wonderful and Happy Thanksgiving. Till next time, I enjoyed it and #getbetter #F3Counts.
Name Chain: Brad Seddon -> sells dermatology pharma -> Proactive
Announcements:
– Lexington Half Marathon and Paddy Packs – December 6th
– Prayer request – Continue to pray for Walker’s recovery, specifically for his Speech and eating function to come back.
– F3 Lexington Christmas Party – Country Club of Lexington on December 19th. HC to Ken Doll via email: [email protected].
-Thanksgiving Schedule: Normal schedule except the following changes: SnakePit closed Thursday, will host F3Dads (FFF) on Saturday at 8am; Graveyard is 6am Thursday; TheReaper is closed Friday
YHC had a devotional planned, but it slipped my mind. Sorry guys.
Appreciate the NO CRAWL WORKOUT!