YHC has posted at Surge on several occasions and every time they take all the Q throws at them and ask for more. The pax showed the same strength today. Word was done.
Weather: 60 degrees with puddles abound.
Prayer
The Thang
Mosey around the parking lot to the loading dock
Circle up for COP – all in cadence
SSH x 20
TTT x 15
IW x 20
Windmill x 15
LBAC x 10 (forward and backward)
Grab a block and then mosey to the front of the school
By happenstance there were 9 traffic cones spaced approximately every 10 yards. The circuits went down as follows:
1st Circuit
Overhead carry block to the first cone, curls for the gurls x 10, overhead carry block to the second cone, shoulder press x 10
Rinse and repeat until you reach the last cone, plank for the six, rinse and repeat the return trip
2nd Circuit
Carry the block (however you please) to the first cone, squats x 10, carry the block to the second cone, kettle bell swing x 10
Rinse and repeat until you reach the last cone, plank for the six, rinse and repeat the return trip (5 reps on the return)
3rd Circuit
Carry the block (however you please) to the second cone, incline merkins x 10, carry the block to the fourth cone, incline merkins x 10
Rinse and repeat until you reach the last cone, plank for the six, rinse and repeat the return trip
Mosey back to the blockpile and then find a spot along the brick wall beside the loading dock.
All pax assume People’s Chair position, 1st pax performs 2 burpees. Then the next…then the next…until all pax have performed their burpees.
Mosey to the breezeway at the front of the school
LBC x 25 OYO
Low plank x 30s
American Hammer x 20 IC
Low Plank x 30s
Iron Cross x 10 IC
Low Plank x 30s
LBC x 25 OYO
Back to the shovel flag
Count-a-Rama
Name-a-Rama
Announcements: Brewruck, F3 5k, convergence Saturday at Surge for the Murph (6:00 am), Radio Silence on Twitter from 6:30-8:00 for family time
Prayer Requests: Irrev’s cousin, Cramp’s neighbor
Prayer
TClaps to the 5 pax who posted with YHC to SL this morning. The SL at Surge may be one of the toughest in F3Lexington.