23 pax stormed The Hollow this morning for the unveiling of the official AO shovel flag. To say it’s a thing of beauty would be an understatement. Donning the Lexington High School colors of Blue and Gold, this one is sure to stand out in a crowd. Many thanks to Treadmill for all his hard work. Honored. YHC showed up ready to put in some work today, and was pleasantly surprised to see a convoy of men rolling into the parking lot. After the smoke cleared, there stood 23 men looking to get better. And get better they did.
***Conditions: 70 degrees and clear***
***Disclaimer and Prayer***
***The Thang***
“Slaughter Starter” – Immediately drop and perform Burpees x 20 OYO
***Head to middle of field for COP***
LBAC (F) x 10 IC
LBAC (R) x 10 IC
SSH x 20 IC
Merkins x 10 IC
TTT x 20 IC
Windmills x 20 IC
Merkins x 10 IC
LBC x 20 IC
Flutter Kicks x 20 IC
Merkins x 10 IC
***Line up on Goal Line***
Bear Crawl to midfield goal and back to start point.
Burpee Broad Jump to midfield goal and back to start point.
***Count off by 2’s. 1’s grab a concrete block. 2’s line up on goal line. 1’s join the 2’s and partner up.***
Fireman’s Carry to midfield goal. Flapjack back to start point.
Wheel Barrow to midfield goal. Flapjack back to start point.
P1 sprints with block to far goal line and back while P2 performs LBC’s AMRAP.
P2 sprints with block to far goal line and back while P1 performs LBC’s AMRAP
P1 sprints with block to far goal line and back while P2 performs Low Squats AMRAP.
P2 sprints with block to far goal line and back while P1 performs Low Squats AMRAP
***Return concrete blocks to shed and line up at the corner of the goal line!***
Corner # 1 – Merkins x 20
Sprint to Corner # 2
Corner # 2 – BBSU’s x 20
Sprint to Corner # 3
Corner # 3 – Merkins x 20
Sprint to Corner # 4
Corner # 4 – BBSU’s x 20
***Circle up for Mary***
Russian Twist x 20 IC
Heel Touches x 20 IC
Flutter Kicks x 20 IC
Boat/Canoe
6 Inches
Imperial Walkers x 30 IC
*** COT***
Count-o-rama
***BOM***
Prayer by YHC
***Moleskin***
The goal was to keep the pax moving today, with little to no rest. The men responded as expected, and pushed themselves to #GetBetter. The entire group seemed to stay more tightly bunched today, and you know what that means? It means that the #Six is gaining on the rest. Iron truly does sharpen iron. It’s impressive to see recent FNG’s continue to post day after day. Their hard work and commitment does not go unnoticed. Stay the course! ***Sidebar*** YHC will make an honest attempt at posting “weinkeless” in the future, so as not to sap precious time from future beatdowns. Good-natured ribbing goes a long way. Thanks for keeping me straight.
***Announcements***
Friday July 3
First Friday Fathers – Bring your 2.0s to Graveyard, Shawshank or Turning Point from7:00am-7:30am for a fun workout.
Saturday, July 4
Convergence at Turning Point, 6:30am – All other AOs are closed.
Saturday, July 11
Second Saturday Fathers – Bring your 2.0s to Graveyard, Shawshank or Turning Point from 8:15-8:45 for a fun workout.
Saturday, 8/1
Sweet Baby O 5K – Registration link here: https://www.runhard.org/pages/race-owen.php Good double down opportunity.
Friday, 8/7
First Friday Fathers – 7am at Graveyard, Shawshank or Turning Point
Saturday, 8/15
Second Saturday Fathers – 8:15am at Graveyard, Shawshank or Turning Point
Saturday, 8/22
Jailbreak Escape Urban Challenge Run. This is a 2-man obstacle course run. More info here: http://www.jailbreaklexington.com/jailbreak-escape.html
Saturday, 8/29
Convergence at Boneyard (6:30) then Stomp the Swamp (8:00). Registration link to come. Support RBHS as they have been so welcoming to us.
Saturday, 11/14
Lexington Half Marathon, 10K & 5K. Start training now. Registration link here: https://www.lexingtonhalf.com/
***Prayer Requests***
Walker and The Phillips Family
Mayhem – Back Problem