• When: 2020-04-02
  • QIC: Ranger
  • The PAX: Tardy, Bar Crawl, Hostel, Blue Rhino, Tail Pipe, Forrest, All-9s, RebarRock Drop, Michael Pitts (?), Ranger

11 Pax for F3Lex 5:30 Virtual Bootcamp

11 Post Virtually for the F3Lexington 5:30 Zoom Bootcamp. It takes some getting used to but the goal of working out with your bothers was accomplished. Great to get double digits and get a little sweat going. Cobains for the few ‘technical difficulties” with loss of picture. With the odd placement of cameras for some pax it is apparent that we will need to publish some guidelines on proper camera positioning to avoid “awkward views”. You know who you are…

Weather: 40ish outside, 70ish inside and somewhere in between in the garages

The Thang:


Descending Merkin Warmup:
Big Arm Circles x 10 IC
Merkins x 10 OYO
Windmill x 10 IC
Merkins x 9 OYO
Michael Phelps x 10 IC
Merkins x 8 OYO
Imperial Walker x 10 IC
Merkins x 7 OYO
Lunge x 10 IC
Merkins x 6 OUO
Squat x 10 IC
Merkins x 5 OYO
LBC x 10 IC
Merkins x 4 OYO
Iron Cross x 10 IC
Merkins x 3 OYO
Flutter Kick x 10 IC
Merkins x 2 OYO
AMerican Hammer x 10 IC
Merkin x 1 OYO


Squat, Lunge, Imperial Walker, Merkin Combo – 16 count x 10 IC


10 Squats
1 Merkins
9 Squats
2 Merkins
…. till 1 Squat 10 Merkins

10 Imperial Walker
1 Iron Cross
9 Imperial Walker
2 Iron cross
…. til 1 Imperial Walker, 10 Iron Cross

Devbo/Thougth: continue to focus on being the leader of your families as you children will watch how you handle these different times and opportunities. It’s up to you to make them good, strong memories and examples for you childern to follow.


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