YHC mentioned on the Twitter-sphere the night before that he had signed up to Q twice and both times he jumped in with Crypt due to no one coming for a Boneyard beat-down. So our trusty Nan-tan issued a challenge on the Twitter-sphere and the pax responded. Some even came out to run 3.5 miles before the workout. If you’ve never taken on the Boneyard, come and check it out…guaranteed it’s not just for those on the DL. There were 8 completely able-bodied men that came out to accompany Say What and everyone left the AO better (maybe in a little bit of pain and they couldn’t raise their arms, but that’s besides the point).
Weather: 37°
The Thang:
Intro, disclaimer (handled by Crypt Q – Fracture)
Slow mosey to helipad
COP
Straight arm jacks x 10 IC
Mummy kicks x 10 IC
Washing machine x 10 IC
TTT x 10 IC
Merkins x 10 IC
Rinse and repeat
Slow mosey to outside gym area, count off 1-4
Rotate 3 times through group one, one minute each station
Clean and press 1
Dips 1
Hanging leg raises 1
Incline merkins on tires 1
Rotate 2 times through group two, one minute each station
Bent over row 2
Hanging body weight curls 2
Carolina dry docks 2
Plank ladder walk 2
Rotate through group three once (ran out of time), 30 seconds each station
Curl ladder 7 wrist curls 7 parallel curls 7 full motion 3
Dip bar shrugs 3
Decline merkins on tires 3
Flutter kicks 3
Mosey to flag, jump in with Crypt pax for Mary (of course, wait for them to awkwardly finish the monkey humpers)
Flutter kicks x 50 IC
COT
Announcements
GoRun 5k Feb 7 at White Knoll along with Convergence before
Make My Day 5k/12k at Harbison State Forest Feb 14
Lexington Race Against Hunger – Feb 28 5k/10k/1 mile fun run
Convergence at Graveyard Mar 7 – One year anniversary
MudRun coming up in April – Quisenberry QIC for F3 Nation and No Show QIC for Lexington Region
GORUCK Custom Light F3/FiA May 1st pre-blast here (Lights are easy!!!)
Distance rucking at the LM Dam on Sundays 0530 and RBHS on Mondays 0515
Prayer Requests
Audra Ebo (age 10), advanced Neuroblastoma spread to lungs and bones, currently going through Chemo
Say What’s sister had surgery, pray for her and her family
Sebastian diagnosed with Leukemia Dec 24th, 3rd grader at Meadow Glen there is a funding page
Continued prayer for Walker
Injured F3 brothers
BOM
“When you get into a tight place, and everything goes against you till it seems as if you could n’t hold on a minute longer, never give up then, for that ‘s just the place and time that the tide ‘ll turn.”
Harriet Beecher Stowe
Don’t give up, don’t stop believing, continue to press on because you never know who you are inspiring and if you give up then they may give up. Don’t let your faith fade.