Inspired by the workouts of the Gauntlet, YHC decided to make a few guest Q appearances at AOs all over Lexington in the weeks following. Shawshank would be lucky number one and draw the first spot. I didn’t have huge plans so I got bold and went without a weinke to see how it would go. These boys delivered.
Weather: warm with a little humidity from the sprinklers, perfect morning
Workout:
Right off the bat, head into a burpee lap, taking the sidewalk route used for Gauntlet and doing a burpee at every light pole (approximately 20). LBCs for the six.
Circle up in the parking lot for a warmup consisting of 15 SSH, 15 TTT, 15 LBAC F, 15 LBAC R, and 15 IW. All IC.
Short mosey halfway across the parking lot. Get in groups of 3. One partner stays and does burpees, one partner runs a big U through the drive lane of the parking lot, and the other partner is across the parking lot doing jump lunges. Each time a team member runs to a partner, they switch so everyone gets to do everything. Did about 5 rounds before Dunphy started talking about my weinke so we had to go do something else.
Took a lap all the way around the parking lot, back to the spot in the middle by the stairs. Warmed up for the next portion with three burpees. Run suicides in the parking lot, using the flower beds/trees as markers. Four turnaround points spaced out pretty well. Did a burpee at the start line for which tree you had been to. Example, run to first tree and back, one burpee, run to second tree and back, two burpees. This one kept the PAX fairly quiet, mission accomplished.
Took another lap around the parking lot and ended up under the shelter where everyone claimed a spot on a bench for a few rounds of “fun.”
- 5 incline merkins, 5 box jumps, 5 dips, bear crawl the bridge, mosey back to shelter.
- 10 incline merkins, 10 box jumps, 10 dips, bear crawl the bridge, mosey back to shelter.
- 5 decline merkins, 5 box jumps, 5 dips, mosey the bridge, bear crawl back
- 10 decline merkins, 10 box jumps, 10 dips, bear crawl to the bridge, mosey the bridge there and back
1 minute of LBCs
Moleskin:
- We had a fun morning with good, strong mumblechatter. Hash & Rice may have disowned me. It’s like people don’t like burpees or something.
- Lego gave me some “bring it” talk when he saw I was an upcoming Q at the Shank, then strangely disappeared. Missed that guy today.
- Preciate the Detention-tourage showing up, Postal and Giggity – thanks for the support in a strange, new land.
Announcements:
- Mud Run this weekend
- Bootcamp being held at Shank, Gravedigger’s 4 year anniversary
- 4 Year Anniversary Q of Shawshank, June 2nd, talk to Cheers
- Pool party at Lego’s neighborhood pool on June 23rd
- Carolina Reaper Challenge on July 14th
- Still time to donate to LLS and Mac’s team, all money goes to research. Ken Doll has a link, Mac has a link, Shake n Bake has a link
- Dunphy gave a shoutout to F3 Louisville, they were very welcoming. Encourages all PAX to post even when out of town
Prayer Requests:
- JJ’s back
- Shake n Bake run recovery
Devo
Proverbs 21:5 “The plans of the diligent surely lead to profit; and everyone who is hasty surely rushes to poverty.”
“If you fail to plan, you plan to fail” devo talked about planning and setting goals for your business, yourself, your family. Planning is setting goals.