A nice group of men and Spackle showed up at the mothership of F3 Lexington. Great memories from the early days. We had a nice time this AM and work was done with a sufficient level of mumblechatter and groaning.
This was Campaign Q #10 of 29 in 48 days. Below is your recap:
Conditions: mid-50s
The Thang:
Disclaimer
BOM
Warm up mosey around football field
Dynamic Stretches
Line up at goal line
EMOM
Squat Jumps x 10
Hand Release Merkins x 5
Burpees x 2
Run to 30 yd line
x 10 minutes
Line up at base of home stands
Run to visitor stands – Donkey Kicks x 10
Run back to home stands – Burpees x 5
R&R for 8 minutes
Line up at goal line
Round 1
Plank Jack Merkins x 10
Bear crawl to 10 yrd line – Lunge back
Round 2
Plank Jack Merkins x 10 – Squats x 10
Bear crawl to 20 yd line – Lunge back
Round 3
Plank Jack Merkins x 10 – Squats x 10 – Iron Cross x 10
Bear crawl to 30 yd line – Lunge back
Round 4
Plank Jack Merkins x 10 – Squats x 10 – Iron Cross x 10 – Diamond Merkins x 10
Bear crawl to 40 yd line – Lunge back
Round 5
Plank Jack Merkins x 10 – Squats x 10 – Iron Cross x 10 – Diamond Merkins x 10 – Burpees x 10
Bear crawl to 50 yd line – Lunge back
Mosey back to the flag
COT & BOM
Devo: Deut 31:6
Prayer Requests:
-Bar Crawl
-Praise for Cartwheel’s new job
-Double Fault
-Hightower from Myrtle Beach
Announcements:
-10/19 The Gauntlet begins
-11/14 Cheech 10k. Register here: https://lexingtonhalf.com/pages/race-10k.php
-Graveyard needs Qs
-YHC running for Lexington One School Board. Your support is appreciated.