Weather: 60 and perfect
27 Pax defeated the fartsack to celebrate
Celebrating Cinco de Mayo F3 style
YHC was a bundle of nerves as this was his VQ. But once YHC got in to the groove, all was well. One thing Shawshank has taught YHC is this, do or do not, there is no try. With that piece of advice, it was on.
Mosey to soccer field
Side straddle hop x 15 IC
Imperial Walker x 15 IC
Little Arm Circles x 10 front/x10 back IC
Windmill x 15 IC
Thru The Tunnel x 15 IC
Merkins x 15 IC
Line up on sideline of soccer field
Carolina dry dock suicides, sprint to first sideline CDD x 10, sprint back, sprint to sideline on
next field, CDD x 20, sprint back, sprint to farthest sideline Carolina Dry Docks x 30, sprint back
Evil 8, start in corner of soccer field,
10 merkins, run sideline to next corner, 10 squats, run to middle of the field,
5 Burpees, run to next corner, 10 merkins, run up sideline to next corner, 10
squats, run back to middle, 5 Burpees, back to original corner plank
8-count bodybuilder suicides (normal bodybuilder burpee one merkin one plank jack ), sprint to first sideline , 8-count bodybuilder x 3, sprint back, sprint to sideline on next field, 8-count bodybuilder x 6, sprint back, sprint to farthest sideline 8-count bodybuilder x 9, sprint back
Evil 8 round two, start in corner of soccer field, 10 lunges, run sideline to next
corner, 10 Big Boy Situps, run to middle of the field, 5 Burpees, run to next corner, 10
lunges, run up sideline to next corner, 10 Big Boy Situps, run back to middle, 5 Burpees,
back to original corner plank
Tunnel of Love
Great job by all the PAX today. Thanks for allowing me to play a part in this great organization. I hope to be promoted soon.
Prayer request – Continue to pray for Walker’s recovery
Prayer request – Elmers coworker Josh, his daughter has kidney cancer
Lexington HS AO Kicks Off on 5/14 @ 5:15, Shawshank will converge with the new AO on this day.
F3 Lexington is sponsoring the F3 Greenwood launch this Saturday. Contact Mayhem.
August 1st – Owen Caldwell Memorial 5K at Northside Baptist Church