YHC has been on a little Beatles kick lately so, knowing music lovers Bulldog and Good Hands would be in attendance, it only made sense to bring the little help from my friends John, Paul, George, and Ringo.
It’s been a while since YHC has used the pellet palace as a Graveyard QIC. Feeling nostalgic, we went back to basics but with a few new wrinkles.
Happy to report…Spackle was very well behaved.
Conditions: 53 degrees
The Thang:
Disclaimer
BOM
Warm-up mosey
Dynamic stretches
-Butt kicks to 20 yd line
-High knees to 40
-Lunge twists to other 40
-Karaoke (facing home)to 20
-Karaoke (facing visitors) to goal line
Mosey back 100 yds
Line up at goal line
Sprint to 10 yd line
HR Merkins x 10 OYO
Sprint back to goal line
Burpees x 5
Sprint to 20 yd line
HR Merkins x 10 OYO – Squats x 10 OYO
Sprint back to goal line
Burpees x 5
Sprint to 30 yd line
HR Merkins x 10 OYO – Squats x 10 OYO – Iron Cross x 10 OYO
Sprint back to goal line
Burpees x 5
Sprint to 40 yd line
HR Merkins x 10 OYO – Squats x 10 OYO – Iron Cross x 10 OYO – Derkins x 10 OYO
Sprint back to goal line
Burpees x 5
Sprint to 50 yd line
HR Merkins x 10 OYO – Squats x 10 OYO – Iron Cross x 10 OYO – Derkins x 10 OYO – Squats Jumps x 10 OYO
Sprint back to goal line
Burpees x 5
Sprint to opposite 40 yd line
HR Merkins x 10 OYO – Squats x 10 OYO – Iron Cross x 10 OYO – Derkins x 10 OYO
Sprint back to goal line
Burpees x 5
Sprint to opposite 30 yd line
HR Merkins x 10 OYO – Squats x 10 OYO – Iron Cross x 10 OYO
Sprint back to goal line
Burpees x 5
Sprint to opposite 20 yd line
HR Merkins x 10 OYO – Squats x 10 OYO
Sprint back to goal line
Burpees x 5
Sprint to opposite 10 yd line
HR Merkins x 10 OYO
Sprint back to goal line
Burpees x 5
Line up at goal line
Lunge to 20 yd line
Twerk Squats x 10 OYO
Bear crawl to 40 yd line
T-Plank Merkins x 10 OYO
Lunge to other 40 yd line
Twerk Squats x 10 OYO
Bear crawl to other 20 yd line
T-Plank Merkins x 10 OYO
Lunge to goal line
Twerk Squats x 10 OYO
Sprint back to start
R&R for 8 minutes
A Different Take on(Mother)Mary
Start at goal line
Inchworm to 10 yd line
American Hammers x 10 IC
Inchworm to 20 yd line
American Hammers x 10 IC – Flutter kicks x 10 IC
Inchworm to 30 yd line
American Hammers x 10 IC – Flutter kicks x 10 IC – Freddie Mercuries x 10 IC
Inchworm to 40 yd line
American Hammers x 10 IC – Flutter kicks x 10 IC – Freddie Mercuries x 10 IC
COT & BOM
Devo: Acts 8:18
Prayer Requests:
-Breaker Breaker’s family (FiA Globetrotter)
-Healing for Hopper, Cartwheel, and Tumbler
-Lego’s Mom
Announcements:
-F3LexSC Region Shirts available for preorder in time for Christmas: https://f3.mudgear.com/products/f3-lexington-sc-mudgear-pre-order
-Thursday: Special Detention in honor of Brayden Sox. Also, celebration for Bray at Keg Cowboy Thurs evening at 6pm as he rings the bell
-11/16: John Flanagan Memorial 10K: https://lexingtonhalf.com/pages/race-10k.php
-Thanksgiving Mac & Cheese Drive for OGM. Preblast from Training Wheels: https://www.f3midlands.com/other/f3-lexington-macche-drive
-12/14: Christmas Party