• When: 1/29/15
  • QIC: Ken Doll
  • The PAX: Ranger, Floppy Disk, No Show, Tumbler, Cream Cheese, Digger, Rebar, Lobo, Hanging Chad, Honey Boo Boo, Whisper, Forrest, Stella, Turf Toe, Hedges, Long Haul, Netflix, Weekend Special, Bulldog, Shades of Grey, Candy Stripe, Fast Casual, Taurasi, House, Hopper, Spackle, Ray Ban, Bragger, Clipboard, Scooper, Ken Doll

Burpees, Bear Crawls & Brown-Nosing Spackle

YHC has taken note of the Graveyard pax dedicated to the #getbetter via the 3100 Burpee Challenge. While this is #CSAUP, YHC is proud of the effort and decided to assist these pax with their 3100 burpee goal. Burpee count was approx 120 with 150 yards of bear crawls. Other than, we didn’t do much except listen to Spackle brown-nose the QIC. Great work, Men!

Conditions: 27 degrees warm

The Thang:

Warm-up mosey around football field

Merkin x 15 IC
Burpee x 10 OYO
Carolina Dry Docks x 15 IC
Burpee x 9 OYO
Smurf Jacks x 15 IC
Burpee x 8 OYO
Windmill x 15 IC
Burpee x 7 OYO
Imperial Squat Walker x 15 IC (took YHC a few reps to find the rhythm – #cobians)
Burpee x 6 OYO
LBC x 15 IC
Burpee x 5 OYO
Flutter kick x 15 IC
Burpee x 4 OYO
Heel touch x 15 IC
Burpee x 3 OYO
Freddie Mercury x 15 IC
Burpee x 2 OYO
Mt Climber x 15 IC
Burpee x 1 OYO

Burpee counts at 55

Line up on goal line
Bear crawl to 50 – 9 burpees – sprint back to goal line
Bear crawl to 40 – 9 burpees – sprint back to goal line
Bear crawl to 30 – 9 burpees – sprint back to goal line
Bear crawl to 20 – 9 burpees – sprint back to goal line
Bear crawl to 10 – 9 burpees – sprint back to goal line

Burpee count at 100

Line up on goal line
Broad jump burpees to 20 yd line
Prisoner lunge to 50 yd line
Broad jump burpees to other 30 yd line
Prisoner lunge to goal line

Burpee count at approx 120

Line up on goal line
20 yd line & back, 40 yd line & back, other 40 & back, other 20 & back, other goal line & back

Dealers choice (only for pax that haven’t Qd)
Overhead Arm Claps x 30 IC (Ken Doll)
Merkins x 20 1-ct (Spackle)
LBC x 20 IC (Whisper)


Devo by YHC: Ephesians 4:1-3: I therefore, a prisoner of the Lord, urge you to walk in the manner worthy of calling to which you have been called, with all humility and gentleness, with patience, bearing one another in love, eager to maintain the unity of the Spirit in the bond of peace.

-Always fun coming back to where it started. Strong group…especially Spackle, he’s my favorite.
-Scooper informed YHC over 1000 calories burned during the 45 min bootcamp. #realnice
-Speaking of #realnice, where was Blindside? Missed his quality #mumblechatter
-#Tclaps to all the pax who helped the motorist out of the ditch off Corley Mill Raod. It’s not what we do, it’s who we are.
-Special prayer request for the Phillips family. Karie has a bacterial infection in her leg. Andy & family can’t catch a break.

January 31: Join the pax for a viewing of American Sniper at Dutch Square at 8:45am. Only $6.

3rdF opportunity #2ndWind starting next Tuesday: Every Tuesday at 4:40-5:10 at Gator Commons. This men’s accountability group will meet to discuss scripture starting with Matthew 4:18-22.

February 7: Convergence at SnakePit, 7am. If you haven’t been to SnakePit, located at White Knoll High School, you’re missing out on a great AO. This convergence also offers a great DoubleDown opportunity as several pax are participating on The Go Run 5k at 9am. Register here: www.thegorun.org.

February 28: Lexington Race Against Hunger. 10K starts at 8:20. Plenty of time to post at 6:15 or 6:30 bootcamp. Another DoubleDown opportunity. Register here: www.lrah.org.

March 7: One Year Anniversary Convergence at Graveyard. While March 1 marks our 1-yr anniversary, we’ll celebrate on Saturday, 3/7. New goal: 175 pax! Get the EH machine rolling.

April 11: Ultimate Challenge Mud Run. This is F3’s Super Bowl. DO NOT register on the mud run site. F3 will have a special link with which to register beginning 2/1. Our very own Quisenberry has stepped up to be the F3 Mud Run QIC. This is a huge task. Thanks Quisenberry. Also, No Show has agreed to be our Mud Run Region Q.

May 1: GORUCK Custom Light. Preblast here: http://f3nation.com/2015/01/07/preblast-goruck-custom-light/

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