11 pax posted for YHC’s visit to Boneyard. The weather was near perfect, and the pax showed up ready to get better, and hopefully they received their money’s worth. Strong Work by the pax, and here is how it went down:
Conditions: Mid 50’s, so nice and pleasant for February
Disclaimer/BOM/Prayer
The Thang:
Imperial Walker Mozey, Circle up for COP
- LBAC x 10 IC Forward
- OHAC x 10 IC
- DirtyBird x 10 IC (DirtyBirdPleaser)
- LBAC x 10 IC Back’erds
- Merkins x 10 IC
- Mountain Climber x 10 IC
Slowzey to the blocks, pick one out, and then gather up at the bus loop entrance.
Starting with 1 Rep each:
- Block Merkin
- Block Squat
- Block Curl
- Block Press
- Block Tricep
- Block lunge each Leg.
Continue through sets of 2 and 3 reps, then recover with Walkabout to the lightpole near the school, then mozey/slowzey back to the entrance, and then Walkabout back to the block. Sweep the 6 as needed.
Round 2, sets of 1,2,3,4,
Round 3, sets in Decending order – 5,4,3,2,1
Round 4 on the way back – 5,4,3
Round 5 almost done – 5,4,3,2,1
Continue to do 1 rep sets minus the lunges until 6 Arrives, then return blocks and Walkabout back to SF for Mary
- FlutterKicks x 10 IC
- HealTouches x10 IC
- LBCs x 10 IC
- American Hammers x 10 IC
- Frozen Flutters x 10 IC
- Boat-Canoe OMC
COT: Name-o-Rama – Count-a-Rama – Announcements – Prayer Requests – Prayer – Lords Prayer – Pledge of Allegiance
Moleskin:
- Always a pleasure to post with the men of BY. A lot of F3 goodness in this group.
- Impressed that several pax posted in light of not being 100% physically. They posted and did what they could do to #Accelerate without risking further injury. YHC took notice, and was inspired. No Excuses. TCLAPS, Men! What a great example!
Announcements:
- 2/20 – Lexington Rotary Club, POTUS is Speaking on Presidents Day 7:30-8:30 am, Breakfast will be served
- 2/29 6yr Anniversary, Weigh-in at 6:00
- 3/28 – Lex Rotary Oyster Roast – 2-10pm – Tickets available (Weigh In the next day)
- 4/11 – Boneyard 2ndF 6:30 Boston Butts at GreaseMonkey’s house, Families welcome
Prayer Requests:
- NewHelmet – Friend passed away in Sleep, Mahoney Family
- F3Sumter and F3Napervill (Il.) with loss of Pax
- DB – Reminder to Cherish time with Friends
- Chum – Coworker Julia
- Booster – Molly Shealy 4 yr old with Leukemia
- DearDiary – Praise for Clear reports, Prayer for all clear
Devo: God adds His “super” to your “natural.”
https://t.co/D2Nl0cOcdc?amp=1