• When: 08-10-17
  • QIC: Double Fault
  • The PAX: Columbo, Ocho Cinco, Par 4, Strikeforce, Double Fault

5 Members of The Herd Put In Some Work and Get Better with YHC

Light numbers today even with YHC shaking weasels and urging HC’s.  Two members had hall passes as they were venturing with The Midlands Tour. Others? Well, they will have to explain their absence. Other obligations, smartsacks or just that some days it is easier to take the blue pill. Whatever the case, YHC will remain steadfast and keep encouraging.

For those that showed, this is what went down.

Conditions: Low 70s and not too humid

The Thang

One Minute warning, disclaimer, prayer

Mosey to concession stand

COP (all IC x 10)

  • SSH
  • Good Mornings
  • Windmill
  • IWs
  • Merkins
  • TTT
  • Hillbilly Walkers
  • Mountain Climbers
  • Castle Black SUs (OYO)

Wall of Fire

  • Round 1 – donkey Kicks x 10
  • Round 2 – Merkins

Balls to the Wall (OMC)

Flying Dutchman

  • 4 pax grab a corner of picnic table while remaining pax gets on top to perform 10 merkins
  • Flapjack until all pax have performed merkins

Mosey to Lego Land and grab block

Block Circuit (All pax line up in parking lot and assume plank position – all exercises are IC and followed by 2 block Burpees before moving to next spot. Pax assume plank position while waiting for 6)

  • Block Squat
  • C4G
  • OH Press
  • LBACs (f/r)
  • Chest Press
  • Iron Crosses (x25)
  • C4G
  • OH Press
  • Cherry Pickers/Raise the Roof
  • Block Squat
  • Chest Press
    • Plank exercises included arms to sky, alternating legs up, alternating arms out, etc.

Put up blocks and jail break to shovel flag


  • Flutter kicks (IC for 1 minute+)



  • Stomp The Swamp at RBHS – great event to support RBHS cross country team. Opportunity for F3 Lex pax to give back to school that hosts numerous AOs throughout the week.
  • Ocho Cinco VQ this Saturday at 0630


  • Strikeforce’s Sister and brother-in-law as they head to Africa for a mission trip
  • Par 4’s good friend who is now fighting cancer for the 3rd time.
  • Those pax that don’t want to post at a run group and do not mind a little competition, F3Clash meets on Fridays at 0500. This week at River Bluff High School for soccer. Next week at Riverland Hills Baptist Church for Ultimate Frisbee. Great 1st F and even better 2nd F each and every week.

Closing Prayer by YHC followed by Lord’s Prayer (all pax)


  • Great to see Par 4 out in the Gloom. He put in some hard work and modified at times but kept at it. Keep coming out – it won’t get too much easier but YOU will get better.
  • Thanks to each pax that showed today – accountability to each other keeps us from doing the “easy thing”
  • Looking very much towards Ocho Cinco’s VQ on Saturday.