• When: 06/06/2015
  • QIC: Quest
  • The PAX: MF, PomPom, Tinkle, BlowOut, Blue Screen, Noah, BlindSide, Hanging Chad, Pickup, Quest


Lexington Burpie Block Tour – 2nd Stop Crypt

Disclaimer & Prayer

COP and lets make it quick, we have some work to do
SSH – 10 IC
Baby Arm Circles each way – 10 IC
Carolina Dry Docks – 10 IC
Windmill – 10 IC
TTT – 10 IC
Big Arm Circles each way – 10 IC

Mosey over to Stairs for a little it of calf raises
Straight Calf Raises – 20 IC
Heels in – 20 IC
Heels Out – 20 IC

Mosey up to the Bricks

I showed the PAX the exercise
No real burpies involved in this exercise but all of the motion of one is
We would start the a Burpie form and do 1 merkin on the block, come up to a row, then 1 squat, then up to 1 shoulder Press
next set – 2 Merkins, 2 Rows, 2 Squats, 2 Shoulder Press
continue until YHC called Time
We had an hour this morning so we had time to try to get 25, I told the PAX that if someone could hit 25 we would stop, if not we had to go until 7:05

Well we had one PAX meet this challenge and at 7:04 he completed 25 Reps. Nice work Hanging Chad you got us out finishing this 1 minute early.

YHC wanted to try a new exercise so he took the opportunity to use the willing PAX at crypt to do so

Bunny Hop Indian run….yeah it sucked, so I will have to do it again.
Form a line in the parking lot and start heading back to COT
Bunny Hop in a line and the last person run to the front and keep bunny hopping…yeah we made it through one round of this

Announcements
First Friday Fathers will commence June 6 and will be held every first Friday of the month during the Summer. – PreBlast http://f3nation.com/2015/05/30/first-friday-fathers-is-back/

Lexington 5k, 10k, 1/2 marathon in November 2015

Color Me Rad run coming up – See Floppy Disk for details/discount

Lexington had the Q in Winnsboro this morning

F3 Dads camp coming up in August

Run Ella Run 5k, June 6th

The Crucible, June 27th – View Preblast

GRC and GRL, July 10th and 11th

Sweet Baby O 5K, August 1. Registration is now open

Stomp The Swamp 5k @ River Bluff High School on August 29th. There will be a special “Double Down” medal to anyone completing a F3 Workout and the 5k. A code to enter when you sign up online. More details coming soon

Blue Ridge Relay, September 11-12

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