Mac was hosting the 2nd Annual 3rd F 5K to benefit The Leukemia and Lymphoma Soceity so nearly all the AO’s in Lexington were closed to support Mac in this very worthy cause. Since Boneyard is a non-running AO, it remained open and some pax still wanted to get a workout in. In fact, 17 pax showed up for a beatdown. All of the pax present gave it their all and impressive work was done by all.
Time: 6:00
Weather: Perfect
After the 1-minute warning, YHC welcomed the pax and offered the disclaimer. He also offered the Q sheet openings for anyone who would want to sign up.
The workout is not a competition…its about getting better. Modify if you have to but keep form over quantity.
BOM – Lord, please protect us from injury.
Warm ups: The pax were told there was a theme to the workout this morning and offered to see if anyone could figure out what it was.
5 Burp and Merks. A burpee with increasing merkins with each rep.
5 Upside Down Supermans – On one’s six, extend hand overhead to form an arrow (i.e., as if diving into water) and feet 6 inches off the ground. Hold the position for 68-seconds in honor of Jaws (who sadly wasn’t here today) since he created this exercise. About halfway in, open hands and feet as if doing a side straddle hop. Hold the open position. Then close for a few more seconds. Recover for a 10-count. Initially the pax were speedy on the 10-count skipping numbers in between. After several reps, the 10-count slowed some, but not much. Recover to your feet after 5 reps.
99 overhead arm claps.
19 SSH
19 TTT
19 Imperial Walkers
No one figured out the theme so YHC said his 2.0 was born this day 19 years ago – 5/5/99.
The Thang:
Mosey to the band practice field where cones had been set up 25 yards apart. Forms groups of 3 pax. 2 pax go to the cones on the other end. 1 pax stays put. Upon beginning, Pax 1 at “home” will AMRAP merkins. Pax 2 will bear crawl “home.” Pax 3 AMRAP’s Iron Crosses. When Pax 2 gets “home” he picks up the merkin count. Pax 1 then bear crawls to Pax 3 and begins AMRAPing iron crosses. Pax 3 then bear crawls “home” to takeover the merkin count from Pax 2. Continue the rotating cycle until 500 merkins have been completed. Resting is to be only in the plank position. Once a group has completed their merkins, help other groups knock out their merkins.
Mumblechatter died down quickly.
For Round 2, same format but with BBSU, lunge back and forth, and shoulder taps. Rotate until 500 BBSU’s have been completed. Again, help your neighbors if you finish before they do.
Mosey back to the shovelflag.
A few minutes remained for Mary. Quest called overhead arm claps, 20 IC. Strom called for Imperial Walkers (19IC – thanks for honoring YHC’s 2.0).
Countarama and Namearama
Announcements:
2nd Annual 3rd F 5K this morning
Mud Run 05/19/2018 – Sandy Run
Vietnam Memorial on Wheels – Camden
Prayer Requests
Deadstick: His niece, Beth, had a kidney transplant. The donor was his sister, Pam. Beth has had some troubles post-op. Pray for complete recovery for both.
Dear Diary rang the bell this week after several rounds of chemo and radiation. His Kotter posting in 2 weeks. His next scan is his biggest hurdle.
Quest’s grandfather, Joe, is 92. He’s had a stroke or TIA. At this point he is not able to speak.
Ebert’s dad Bill recently had his prostate removed. He’s had some problems since then that need healing.
Chedda – broken rib
COT – Prayers for the spoken and unspoken requests. Conclude the prayer with The Lord’s Prayer.
Pledge of Allegiance
Devo: Hebrews: 12:11 No discipline seems pleasant at the time, but painful. Later on, however, it produces a harvest of righteousness and peace for those who have been trained by it.
1 Thessalonians 5:16-18 Rejoice always, pray continually, give thanks in all circumstances; for this is God’s will for you in Christ Jesus.
Deuteronomy 31:6 Be strong and courageous. Do not be afraid or terrified because of them, for the Lord your God goes with you; He will never leave you nor forsake you.
Discipline, like that we experienced during the workout, is not fun and it is painful. But good comes out of it later. The same happens when we are disciplined in life. In the midst of the agony and paid, we are told to “rejoice always, pray continually and give thanks in all circumstances.” Doing such can be harder than the workout. But God has for us a silver lining in the dark cloud. Lastly, God is with us every step of the way! He will NOT leave us nor forsake us!