• When: 1/31/15
  • QIC: Malfunction Junction
  • The PAX: Mac, Ken Doll, Say What, Malfunction Junction, Fieldgoal, Cracker


Just One Minute

Conditions: Cold

6 PAX did the honor of joining YHC for a Saturday AB busting smokefest.

The Thang:
Mosey to Sidewalk (Mosey at Boneyard means Bear Crawls) for COP:
1 Minute SSH-IC
1 Minute 8 Count Merkins-IC
1 Minute LBC’s-IC

Pair Up
Mosey to another area via Bear Crawl
1 Minute Iron Crosses-AMRAP-Switch Partners R&R
1 Minute BBSU’s-AMRAP-Switch Partners R&R
1 Minute Handstand Pistons-Switch Partners R&R

3 Minutes Plank-O-Rama

Mosey to another area aka Bear Crawls, Lunges, Sumo’s
1 Minute Freddy Mercury’s-AMRAP
1 Minute V-ups-AMRAP
1 Minute Squats-IC with pauses
1 Minute Low Plank Peter Parkers
1 Minute Cross Crunches

Backwards Bear Crawl Mosey
Peoples Chair with Cadence
Balls to the Wall

Mary
6 Inches, Rosa Litas, Dolly Partons, Pistons, Merkins
Crab Planks, Alt. Leg & Arm Extensions

Then the Malfunction set in…..
YHC saw Crypt gathered near the area where we started the morning.
YHC though time was about up and rushed through Mary.
YHC had 15 more minutes and was pissed off.
Cooler heads prevailed and the Boneyard PAX joined the Crypt PAX
in Bear Crawls and Tapatas. Good times.

Moleskin:
YHC enjoyed the WO with the Boneyard PAX. Always good to be in the gloom with the Lexington Naan’tan as well. YHC hopes the PAX got a good ab burn today.

Announcements:
◾February 7: Convergence at SnakePit, 7am. If you haven’t been to SnakePit, located at White Knoll High School, you’re missing out on a great AO. This convergence also offers a great DoubleDown opportunity as several pax are participating on The Go Run 5k at 9am. Volunteers needed if available!
◾February 28: Lexington Race Against Hunger. 10K starts at 8:20. Plenty of time to post at 6:15 or 6:30 boot camp. Another DoubleDown opportunity. Register here: org
◾March 7: One Year Anniversary Convergence at Graveyard. While March 1 marks our 1-yr anniversary, we’ll celebrate on Saturday, 3/7. New goal: 175 pax! Get the EH machine rolling.
◾April 11: Ultimate Challenge Mud Run. This is F3’s Super Bowl. DO NOT register on the mud run site. F3 will have a special link with which to register. Quisenberry has stepped up to be the F3 Mud Run QIC. This is a huge task. Thanks Quisenberry. Also, No Show has agreed to be our Mud Run Region Q. Preblast coming soon.
◾May 1: GORUCK Custom Light. Preblast here: http://f3nation.com/2015/01/07/preblast-goruck-custom-light/
◾New AO Wander – Distance rucking at the LM Dam on Sundays 0530 AM. Also evening ruck in the works. Stay tuned or tweet Uno (Luke Boatright)

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