• When: 2018-05-03
  • QIC: Iron Mary
  • The PAX: Irrev, Parking Lot, Honey Boo Boo, Cramps, Brick, Stalker, Hoist, Dunphy, Mercy Rule, All-9’s, Boucher, Slumlord, Meatball, I-Mom, Wayward Sun, Fuzzy Navel, Grave Digger, Iron Mary


Iron Mary’s 3-Year Anniversary Party

Lexington, SC / By / May 3, 2018 /

Beautiful morning to get after it again at The Hollow.  Eighteen (18) faithful took their DRP to join YHC and celebrate.  It’s been a great 3 years for me and I have F3 Lexington to thank for it.  I’ve grown stronger physically for sure, but most importantly I’ve become a better person, friend, brother, father, husband, and Christian.  There are so many people doing awesome things in this group of men and I’m truly inspired by each of you!  It really is an awesome thing to be a part of and we’re all truly blessed to have F3 in our community. YHC is looking forward to the next 3 years with F3 Lexington!

Weather:  Perfect 53 Degrees

Disclaimer

Prayer

Mosey around to LOPAC

Plank it up at the LOPAC stairs why YHC cranks the jams

 

The Thang

Decline Merkins x 10 (Feet on 2nd or 3rd stair)

Sprint up and down stairs x 2

Incline Merkins x 10 (Hands on 2nd or 3rd stair)

Sprint up and down stairs x 2

Elevated Lunges x 10 (Right leg on 2nd stair)

Sprint up and down stairs x 2

Elevated Lunges x 10 (Left leg on 2nd stair)

Sprint up and down stairs x 2

Plank Jacks x 10 IC (Feet on 2nd or 3rd stair)

Sprint up and down stairs x 2

Double Step Deep Squat Jumps x 10

High Knees Down

Carolina Dry Docks x 10 (Feet on 2nd or 3rd stair)

Sprint up and down stairs x 2

Diagonal Lunge Steps (bottom to top of stairs)

High Knees Down

Two Step Burpees Box Jumps x 10

Sprint up and down stairs x 2

Power Steps x 4 (Sprint up skipping a stair every step)

Scissor Lunge at the top and bottom x 5 (20 total)

Rinse and Repeat All of the Above

Recover then mosey to track

Line up then give me an AYG 400m

Recover then mosey back to parking lot

Mary

Flutter Kick x 20 IC

BBSU x 10 OYO

Flutter Kick x 10 IC

BBSU x 10 OYO

Flutter Kick x 10 IC

Mosey back to Shovel Flag

COT

Count-a-Rama

Name-a-Rama

Announcements:  2nd Annual 3rd F 5K to support Mac’s campaign for LLS, All AO’s closed except for Smokehouse and Boneyard, Mud Run on the 19th, BRR on Sept. 8-9.

Prayer Requests:  NetZero’s wife C-Section, GraveDigger’s Dad’s 3rd back surgery, Spagetti-O’s is getting married this weekend.

Prayer