• When: 2/7/15
  • QIC: Treadmill
  • The PAX: Freon, Granola, Yellow Cake, Say What?!, Wapner, Quisenberry, Pom Pom, Treadmill


For those not invited…

For those not invited to the party at SnakePit, there was the option of Boneyard.  8 pax decided to take that option for various reasons.  Okay, we were all invited, but due to time, travel, and other conflicts just couldn’t make to join the majority of our brothers.  Doesn’t mean we couldn’t get in a good workout before we moved on with our day.  YHC was on the Q, so little to no running was not an issue.  However, what that usually means is Planking til your shoulders are screaming for mercy.

Conditions: 31°

Disclaimer and Prayer

Mosey to helipad and circle up…

COP

  • SSH x 20 IC
  • LBCs x 20 IC
  • Thru the Tunnel x 15 IC
  • LBCs x 10 IC
  • Imperial Walker x 15 IC
  • LBCs x 5 IC
  • Little Arm Circles Fwd x 15 IC
  • OH claps x 15 IC
  • Dirty Bird x 15 IC
  • Little Arm Circles Bwd x 15 IC
  • LBCs x 5 IC
  • Windmill x 15 IC
  • LBCs x 10 IC
  • SloMo Merkins x 10 IC
  • LBCs x 20 IC

Mosey to the back parking lot

This is a Core AO, right?

  • Bridges (up/down on Q)
  • Bridge (lifting leg on Q)
  • Marching Bridge x 15 IC
  • Double knee lifts x 15 OYO bridge when done
  • Freddy Mercury x 15 IC

Mosey to Turf area at weight room

Split up into 3 groups by number given at COP – 3 stations 60 secs at

  • 1’s Dips
  • 2’s Squats with tires
  • 3’s Merkins on tires (Incline or Decline, your choice)

Back by popular demand…

…Let the PLANKFEST begin… (pax holds plank the entire time through each series of exercises each exercise is 30 seconds, short rest between each series)

  • Series 1 – Plank, side plank right, side plank left, low plank
  • Series 2 – Plank reaches, merkins, hydrolics, plank
  • Series 3 – Plank reach thrus, plank jacks, bird dogs, shoulder touches
  • Series 4 – Plank Cha Cha, plank, elbow plank right, elbow plank left
  • Series 5 – Icky Plank shuffles, Burt Reynolds right, Burt Reynolds left, low plank

Drop to your belly…

  • Superman exercise (up/down on Q)
  • Superman ex. Candystripe style x 15 IC
  • Michael Phelps x 10 OYO

Mosey back to the Helipad for Mary

  • LBCs x 15 IC
  • Heel Touches x 15 IC
  • Heels to Heaven x 15 OYO (bridge when done)
  • Boat/Canoe (on Q)

2 minutes of Imperial Walkers for all brothers and sisters battling illness (last 30 seconds AMRAP)

COT & BOM

Moleskin

  • T claps to the pax that were unable to attend the convergence to still make the effort to post Boneyard and get better together.

Announcements

  • Keep EHing those around you that have not attended F3 – Many more #sadclowns in this town
  • Pom Pom is has a team for the Walk a Mile in Her Shoes race.  He is asking for donations to this charity and in doing so, you can vote for the shoes he is wearing.  I’m voting pink.  Link below.  https://t.co/eMGduINT37
  • Wander (Ruck): Irmo side of the dam Sunday mornings at 530 am (Watch Twitter for changes in starting point)
  • 3rdF – SecondWind started last Tuesday at 4:40 am at Gator Commons near the RBHS Football Stadium.  Every Tuesday, yesterday was Excellent
  • Lexington Race Against Hunger  .. 2/28/15  Fee is $15 for 5K and $20 for 10K.  Register here:  http://www.strictlyrunning.com/gpscrlgnReg-9f.asp?uRaceId=1949&uImage=/images/15LRAH.jpg
  • 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. Registration is open. This is F3’s Super Bowl. DO NOT register on the mud run site. F3 will have a special link with which to register. YHC will be the F3 Mud Run QIC. 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/

Prayer Requests

  • Walker and Phillips Family
  • Nikita’s 3.5 week mission trip
  • Pax recovering from injuries
  • All those battling injury and illness

Devotion

“No one lights a lamp and then puts it under a basket. Instead, a lamp is placed on a stand, where it gives light to everyone in the house.”  – Matthew 5:15

The lord has given each of us talents.  Find yours and don’t hide it, but share it with all around you to bring them to the Glory of God!

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