• When: 02/03/15
  • QIC: BlueScreen
  • The PAX: No Help, Ken Doll, Tumbler, Tailpipe, Dilbert, Landslide, FDIC, Quisenberry, Buttermaker, Permit, CoPay, Voltron, Say What?, Freon, Breakfast Club, Clapper, Mad Hatter, MicroChip, ReBoot, Underoos, Wagon Wheel, Quarantine, Nikita, Noah, Blackout, BlueScreen


Helipad Human Foosball

Weather:  Cold for a few minutes; didn’t matter after that…

26 Non-Fartsackers joined us at the front of River Bluff HS to participate in Boneyard (10) and Crypt (16).  YHC was the QIC of Crypt.  This is how things went down:

The Thang:

Mosey to Thistle Field – BKs & HKs included
SSH x 25 IC
TTT x 25 IC
WM x 25 IC
LBC x 25 IC
FK x 25 IC
Slo-Mo Merkins x 10 IC
No Recover, Bear Crawl to Nearest Concrete and Plank
Short Plank-o-Rama (L Arm, R Arm, L Leg, R Leg)  – Recover
Mosey to Columns –
Balls to Wall – 5 count per PAX
Wall Sit – 35 group count
Balls to Wall – 3 count per PAX
Wall sit – 35 group count (+ hold for 10 more seconds)
Balls to Wall – Hold, Down and back up (feet off ground) when your bday month is called
Mosey to Helipad – line up on short side
BCrawl across helipad, 20 BBSU on other side – Plank till all complete – RECOVER ON FEET
Prisoner Lunge across slowly (deep stretch), 30 Squats on other side
LBAC x 20 IC
Pulse / Jump Squats x 15 IC
Count off by 2s – split teams on helipad
1st Period – HeliPad Human FoosBall – 2 mins
1st Intermission:
Squats x 25 IC
6″ on Q
2nd Period – HeliPad Human Foosball – 2 mins
2nd intermission:
IW x 25 IC
Iron Cross x20 w team partner
3rd Period – HeliPad Human Foosball – 2 mins
Post Game Exercises:
LBC x 25 IC
8 FlapJacks OYO
Mosey back to VSF
COT
Announcements:
– This Saturday Feb 7 – GoRun at WKHS (9:00), FunRun (8:30), Lexington Convergence at Snakepit (7:00)
– Sat Feb 14 – Make My Day 5K & 12K
– Sat Feb 28 – Lexington Race Against Hunger
– Sign up for MudRun Teams (to No Show LexQIC) – Be there to support if you can’t run it
– March – P200 & GoRuck Heavy
– Also GoRuck Light with F3 & FIA
– July – Normal GoRuck Challenge in Cola
This Wed & Fri – 0500 Stride at Pilgrim Church
Sundays – new AO ‘Wander’ – near dam – @f3Wander on Twitter – 5:30
Graveyard Convergence on Sat Mar 7 – Shooting for 180 PAX !!
Prayer Requests:
– Audra Ebo – praise for tumor shrinking but much needed continued prayer for continued progress
– Sebastian – 3rd grader at MGES – continued prayers for cancer recovery
– Nikita leaving this week for a 3-month US mission trip with campus evangelist Tom Short
Devo:
YouTube Video – search Hard Work – For Men Only – Jim Morgan – 3mins 12secs
Proverbs 6:6-11
Go to the ant, you sluggard! Consider her ways and be wise, Which, having no captain, Overseer or ruler, Provides her supplies in the summer, And gathers her food in the harvest.  How long will you slumber, O sluggard?  When will you rise from your sleep?  A little sleep, a little slumber, A little folding of the hands to sleep — So shall your poverty come on you like a prowler, And your need like and armed man.”
– Watch the video if you get a chance.  Call to action for most men.  F3 is right on!

 

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