So there has been a lot of talk about BRR training and YHC still isn’t sure if he’ll sign up or not. However, if he does training needs to start sooner rather than later. So why not get some running in with the Crypt crew in the form of suicides on Cemetery Hill and other good leg beaters to help prep. The pax joined in and crushed the challenge of the hill.
Weather: 46°
The Thang:
Intro, conclusion
Mosey through main school entrance, zig-zagging between columns to heli-pad for COP
Slow count merkins x 10
Ski-abs x 15 IC
Mountain Climbers x 15 IC
Plank jacks x 15 IC
LBCs x 15 IC
Heel Touches x 15 IC
Run to wall by Cemetery Hill
Dips x 15 IC
Incline Merkins x 15 IC
Decline Merkins x 10 IC
Cemetery Hill Suicides
Run to first light pole and back to the top, 10 up/downs. Rinse and repeat increasing distance to each light pole with last rep going all the down and back up. (Total of 5 reps)
Run to the bottom of Cemetery Hill as fast as you can
Broad jump burpee length of first traffic island
Slow count squats x 10
Lunge back to Cemetery Hill
Run together in two columns to the top of Cemetery Hill
Alternate left to right/right to left wall hops down length of wall, sprint to Flag after reaching the end.
COT
Announcements
Kettlekonvergence
The pax of IronYard and Anchor have planned a convergence for April 3 at IronYard. Our very own Malfunction Junction is co-Qing. These Kettle Bell AOs have a strong core group but they are looking to add more. Give it a shot. Here’s the preblast:http://f3nation.com/2015/03/23/kettlekonvergence-preblast/
Tshirts
Time is running out for the Lexington tshirt preorder. Here’s the link to preorder the black Mudgear or Red UnderArmour. http://f3.mudgear.com/collections/newest
Mud Run
The Mud Run on April 11 is our Super Bowl. Still time to sign up. You can reply to this email with interest and we’ll make sure you’re on a team. If you wish not to participate, we’ll take volunteers to help set up, take pictures or just provide moral support to the pax.
Oliver Gospel Mission
F3 Columbia, with the support of F3 Lexington & Lake Murray, is planting a workout to assist the men of Oliver Gospel Mission. This AO launches this Saturday at 8:30. Not only a great doubledown opportunity but an opportunity for us to help those that truly need our help. Preblast here: http://f3nation.com/2015/03/16/the-mission/
F3 Hartsville & F3 Greenwood
Lexington is leading the men of F3 Hartsville this weekend. Ranger has the Q and several pax are taking the trip with him. Feel free to take this opportunity to pay it forward. If you can’t this weekend, put Saturday May 9th on your calendar. Lexington is launching F3 Greenwood. If you know anyone in that area, send them this link to sign up:www.f3greenwood.com.
Blue Ridge Relay
Lexington had a huge showing for the P200. Tclaps to those that represented us so well. We’ve now set our sights on The Blue Ridge Relay. This event is the weekend of September 11. It’s just like the P200 but you run up a mountain. #CSAUP. About 13 of us have HC’d so far. We’d like to get a minimum of 21.
Prayer Requests
Audra Ebo (age 10), advanced Neuroblastoma spread to lungs and bones, currently going through Chemo
Sebastian 3rd grader at Meadow Glen Elementary Leukemia
Continued prayer for Walker and Nail Pops entire family
Pray for Catheters wife’s Uncle, had a stroke
Say What’s?! mother
Devo
Galatians 5:13 – For you were called to freedom brethren; only do not turn your freedom into an opportunity for the flesh, but through love serve one another
Take the freedom that was given to you to go out and do good, be there for one another, and help each other out.