YHC had a tough time planning this one due to the weather being unpredictable with rain or no rain. So ended up planning workout that could easily be modified to add some running or just stay under cover. With that in mind, YHC wanted to make sure we got the heart rate going without running so what better way to do that than with Burpees, Merkins and Box Jumps. It was a good time at Surge and it’s been great to see all the new F3 PAX that have come to be apart of the AO. It’s growing and YHC is hoping it continues and we push each other to get better. Today, the men were pushed and all got better from it. I was talking to my M this morning about the number of guys that were at the workout today who have just started F3 since the October launch of Surge and today 8 or 9 men who were recently FNG’s reported to the AO to get better.
Conditions: Very humid
No one minute warning (YHC was running little behind after SL), FNGs (none), Disclaimer, and Prayer
The Thang:
Mosey to the truck docks:
SSH x 20IC
Thru the Tunnel x 15IC
Imperial Walker x 10IC
Mosey to the basketball court and line up on end line for burpee/squat ladder:
Start with 10 Burpees, run to end of basketball court, 1 Squat
Repeat until work your way down to 1 Burpee, 10 Squats.
Plank on Six or help six finish.
Mosey to covered area with benches for 10, 9, 8, 7, 6, 5, 4, 3, 2, 1:
Exercises were Burpees, Merkins, BBSU’s, and Box Jumps
Start with 10 reps of each exercise and then work your way down to 1 rep of each exercise.
This was a crowd pleaser with good bit of mumblechatter.
Wall Sit-a-Rama
Mosey to the shovel flag (well, Abner forgot to plant it this AM so few PAX said WO didn’t count and we had to do it again, but don’t think they were serious).
COT/BOM/Prayer
Announcements:
Mud Run this Saturday
Shawshank (Gibson Park), Saturday at 6am – Grave Digger 4-yr anniversary
F3/FiA 2.0 Workout 06.16.18 at 7:00am at Lexington HS track
Westside Convergence 05.26.18 – Location TBD, Time 6am
Memorial Day MURPH around Lexington AO – more to come
Prayer Requests:
Moist sister
Unspoken
Moleskin:
- Great to see so many PAX out this AM even with the threat of weather
- Everyone worked hard
- YHC noticed Rosie knocking out his reps with ease
- Few PAX missing this AM – Rec, Hardibacker,
- Always good to see Mulligan, Cramps, and All 9’s back over at Surge pushing the rock
- Up Charge and Drysdale never disappoint and just work hard – they’ve really embraced the gloom and it’s been great to see – SL regulars now
- Going to be good to see the PAX of this AO grow into leaders