This morning YHC made his 2nd trip over to Lexington’s newest AO, The Beech House. It was great to be back and see most of the same guys that were posted the last time YHC Q’d there. It’s obvious this group is meshing well, getting better and better, and are living up to the standard that is F3 Lexington. Ten (10) grown men took their DRP this morning and here’s what they did:
Weather: Perfect 50 degrees
Disclaimer
Prayer
Mosey to the parking lot for COP
COP – all in cadence
SSH x 15
TTT x 10
IW x 10
OH Clap x 10
Mosey around the parking lot toward the block pile stopping at each light pole to perform these exercises.
Merkins x 10
Bobby Hurley’s x 10
There were approximately 8 light poles and we alternated exercise along the way
Mosey up the hill to the block pile and quick mosey back to where we started.
The Thang
IM’s Whistle Test
Circle up around the speaker
YHC downloaded a pacer app to use for our beep test workout
1st Beep Test
Grab your blocks. After you hear the beep (actually a whistle) complete Curls x 5 and then wait for the next beep and complete Curls x 5. Continue until failure.
Continue pattern with the following exercises. Complete each after beep until failure then move to the next.
- OH Press x 4
- Merkins x 3
- Burpees x 2
- Thrusters x 1
The beep pace gets faster and faster as you progress through this workout.
Mary – All in cadence
Flutter Kick x 25
Gas Pumps x 10
LBC x 20
2nd Beep Test
The second beep test was your typical “Pacer” test.
Two markers were spaced 20m apart
The PAX line up for the start at one marker.
On the beep, each PAX proceeds to the other marker. Each PAX must arrive at the marker prior to the beep. The beep pace gets faster and faster throughout exercise.
Continue until failure
Recover then mosey back to your block
- KB Swings OYO (Approx. x 25)
- Merkins OYO (Approx. x 20)
- Sumo Squats OYO (Approx. x 30)
- OH Press OYO (Approx. x 40)
Quickly Return blocks and then mosey back to Shovel Flag for COT and BOM
COT and BOM
Count-O-Rama
Name-O-Rama
Announcements:
- Dam2Dam Relay – February 15th
- Need a Q for Saturday at Beech House
- F3 Lexington 6 Year Convergence – February 29th
- The Gauntley – Sometime in April
Prayer Requests:
- Ponzi
- Cheer’s Co-worker
- Marriages
- Gypsy’s Mom
- Noonan – F3 Naperville PAX
- F3 Sumter PAX that passed away this past weekend
Prayer
Moleskin: Had a blast out there with you men this morning! Thanks for allowing me to lead you. It’s great to see this group coming together so well! Continue to hold each other accountable and push yourselves get better in all areas. If you do, great things will happen! I’ve seen it all over our region and there’s no doubt you men will continue that trend. Take pride in this AO. You all have a lot to be proud of! See you in the gloom!