• When: 06/30/15
  • QIC: No Help
  • The PAX: Meltdown, Meatball, Chandler, Blindside, FDIC, Permit, Clipboard, Blackout, Greg Staley (FNG - Zeus, Respect), Freon, Yellowcake, Say What, Microchip, Billie Jean, Landslide, No Help

16 go back to the roots of Boneyard for 45 minutes of core and backblasts

YHC loves leg day, also loves upperbody work outs, all mixed with some core.  YHC had never done a strictly core workout before, which is what Boneyard started out as.  So YHC decided for this Q to do 45 minutes targeting the core.  Why do this?  Well it’s a challenge to come up with 45 minutes of core exercises, but strengthening your core helps with everything else.  Plus it looks good when you have the one well defined ab poking through your schmedium shirts.

Weather: High 60’s

The Thang:

Intro, disclaimer by Mac

Moving imperial Walker to thistle field for COT, all IC and the beginning of a lot of gas being pushed out

Windmill x 15
TTT x 15
Flutter kicks x 15
Hello dollies x 15
Plank thrusters x 15
Hydraulics x 15

V-up tabata
Bottoms up tabata
Mountain climber tabata
High Plank Thrusters tabata
Low plank Thrusters tabata

Side crunch x 50 IC half on each side
Heel touch x 40 IC
Flutter kick x 30 IC
Superman x 20
Ski abs x 10 IC
BBSU x 20 IC
Boat/Canoe x 30
Scissor kick x 40 IC
Russian twist x 50 IC

Static flutter kick x 30 seconds each leg


Greg Staley – Professor of classics, teaches Latin and mythology, 67 years young.  First name shouted was Zeus, he liked it which usually means that name does not stick; however, he’s 67!  So out of respect he deserves a cool name.


The Dam Run 10K is Sept. 19th. F3 has a promo code for $5 off entry for anyone interested contact Shake and Bake, Ken Doll or Mac http://www.strictlyrunning.com/images/15DamRun.pdf

New Walker Strong tshirts available. See Treadmill.

Walker Strong rubber bracelets available. See Quisenberry

FFF – 7/3

7/4 Convergence at Turning Point

7/10 & 7/11 – GORUCK

8/1 Sweet Baby O 5K. Register here: https://www.runhard.org/pages/race-owen.php

8/29 Stomp the Swamp. Convergence at Boneyard before the race.

9/11-9/12 – Blue Ridge Relay

11/4 – Lexington Half. Register here: https://www.lexingtonhalf.com/

Prayer Requests

Continued prayers for Walker, Audra, Landon, and Roger


And do this,
understanding the present time: The hour has already come for you to wake up
from your slumber, because our salvation is nearer now than when we first
believed. The night is nearly over; the day is almost here. So let us put aside
the deeds of darkness and put on the armor of light. Let us behave decently, as
in the daytime, not in carousing and drunkenness, not in sexual immorality and
debauchery, not in dissension and jealousy. Rather, clothe yourselves with the
Lord Jesus Christ, and do not think about how to gratify the desires of the
flesh. (‭Romans‬ ‭13‬:‭11-14‬ NIV)

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