Conditions: 72 Degrees and Humid
The Thang: With all the events being cancelled due to Covid -19, YHC could not have been more proud of the 21 Pax who showed up to take on a new challenge. Even though The Kraken was advertised as a 2-Hour sweat fest… it did not scare these Pax. It was time to step out of our comfort zone to do something a little harder. It was time to shack off this summer softness. YHC was most proud on how the Pax ran back to run/support with the 6. This is what makes F3 Lexington so special! Leave no man behind!
T-Claps to Hemingway, Rocking Chair, Milli Vanilli for their help in Qing and execution. Special T-Claps to Ponzi who arrived early to help with logistics, time keeper… even though he’s been injured. Also T-Claps to Escobar for running before, during and after to get in a half marathon.
Welcome/Disclaimer/Prayer (Launch site at main entrance of RBHS)
Mosey around parking lot down to outdoor gym.
COP:
SSH – 25x IC
Imperial Walkers – 20x IC
Windmill – 15x IC
LBAC – 15x IC (forward) 15x IC (backwards)
Station #1 Mini Murph (count off 1’s and 2’s to help distancing between Pax)
#1 Pax run around parking lot with 10 Burpees at opposite end
#2 Pax perform 10 Pull Ups(OYO)… 20 Merkins(OYO)… 30 Squats(OYO)… then run then switch with #1 and run around parking lot. Goal is 5 lapse/20 min
Run: Outdoor Gym around back of school up XC trail… up Reaper Hill… Up Spooky Trail to Field of Dreams: Approx: 1.5 miles
Station #2 Rocking Chair’s “White Board” Abs
Pax line up on side of field as YHC calls out Ab exercise IC… then run across field and back to original start line. Repeat with different exercise.
- One minute Plank
- Flutter Kicks 50x IC
- American Hammer 50x IC
- Mountain Climbers 50x IC
- V-Ups 25x IC
- Heels to Heaven 50x IC
- Partner up for sets of 10 BBSUs to 50x Total
- One minute Side Plank
Run: Field of Dreams… back down Spooky Trail… down Reaper Hill… back around back of school to back of school(Boneyard Block Pile) (1.25 miles)
Station #3 Hemingway’s Block Party – Each Pax grab a block
Round #1 10x Curls, 10x Presses… run to 2nd light pole 10x swings, 10x Tri- Extensions… run back
Round #2 15x Curls, 15x Presses… run to 4th light pole 15x swings, 15x Tri- Extensions… run back
Round #3 20x Curls, 20x Presses… run to 6th Light pole 20x swings, 20x Tri-Extensions… run back
Round #4 25x reps of each… put blocks up
Run: back down road taking left at tennis courts… taking shortcut across the bridge back to the SF. (.75 miles)
Total Mileage 6.5 miles plus 60 minutes of WO Total 2 Hours of betterment!
COT
Announcements:
Paper Jam’s Sprint-Tri Sept. 19th
9-11 Challenge – teams forming now
Dam-to-Dam – Registration begins Sept. 3rd
Prayer Requests:
Tinkles’ Mom – Covid 19
Kenwood’s M’s Family member committed suicide
Lumberg’s Mom – Covid 19
Coon Dawg – M’s expecting in two week (Coon Pup)
Notebook – mouth healing
Closing Prayer