Lexington Convergence and GoRun 5K at Snakepit

Conditions: 28 Degree and Breezy.

55 Pax Converged at F3 Lexington’s Snakepit AO.

Disclaimer

BOM

Mosey to Field for COP:

Rotated between four Q’s:
10 Burpees – OYO
15 SSH – IC
25 Squats – IC
15 TTT – IC
15 Windmills – IC
10 Burpees – OYO
25 LBC’s – IC

The Thang:
4 Corners of Pain
Count off into four groups with Donatello, Julep, Rooney and YHC the Q of each.
Each Q take group to station – Rotate clockwise
Alternating between stairs and field work

Mosey to Big Boy Stairs:
Pair up
Partner 1 – Set of suicide stairs
Partner 2 – 25 merkins | 25 BB sit ups
Rotate once Partner 1 finishes stairs
Rinse and Repeat until time to rotate to next station.

Mosey to Field:
Sprint to 25 and back – 20 Roller Merkins
Sprint to 50 and back – 20 Iron Cross
Sprint to 75 and back – 20 Double Squat/Merkins
Sprint to 100 for Mary until time to rotate to next station.

Mosey to Corner Stairs:
Pull-ups to Exhaustion
Bunny Hop Stairs with 5 Burpees at Top
Rinse and Repeat until time to rotate to next station.

Mosey to The PIT:
15 Thrusters with Block
25 Lunges with Block
15 Box Jumps on Big Tires
15 Decline Merkins w/ Feet on Tires
Rinse and Repeat until time to rotate to next station.

The Pax were rotated to each station until time was up.

Mosey to Flag

Moleskin:
Phenomenal Mumblechatter. YHC had the privilege to have Spackle and Ranger in YHC’s group. YHC’s pretty sure every Q heard things like “how’re we gonna run the race after all these stairs”, “Roller Merkins are stupid”, “Won’t be any PR’s today”. Nothing like a good beatdown to get better and stronger. It was the pleasure of all the Q’s to deliver said beatdown. Snakepit is a great AO with a lot of options for a Q to deliver a good workout. Come on back out when you can.

Count-A-Rama
Name-A-Rama

FNG Howard Williams – Builds Custom Scooters – Don Juan – He was kind of um hairy like Michael J. Fox from Teen Wolf – sooo Teen Wolf it is and the Pax welcomed him to the COT with howls of acceptance. Keep posting Teen Wolf!

Prayer Requests:
Prayers for NoHelps father, Frank. He has Asthmatic Bronchitis while also getting over Double Pneumonia and having some heart issues.

Continued prayer for young lady Audra Ebo. Fighting cancer. In hospital for chemo treatment and showing signs of improvement.

Quest’s grandfather Joe, 89, in hospital after massive stroke this week. Regaining use of left side.

Pray for young man Josiah Hodges, 18, diagnosed with Prostate Cancer. Ranger and Bull Dog coach him. Surgery next week.

Prayers for Chinstrap who was running 20 Mile Race at Uwharrie in NC. (He survived)

Announcements:
3rdF Weekly Bible study from 4:40am-5:10am every Tuesday morning at RBHS.

3rd F Opportunity across street from Snakepit begins this coming Wednesday. See Pre-Blast here: http://f3nation.com/2015/02/05/pre-blast-for-small-groupbible-study-wednesdays-0530-0615-across-from-white-knoll-high/

2/14 – Make My Day 12K at Harbison
2/28 – Lexington Race Against Hunger – Register and DD
3/7 – One Year Anniversary Convergence at Graveyard – Goal 175 PAX to post.
Get the EH into Full Gear!
4/11 – Ultimate Challenge Mud Run
5/1 – GORUCK Custom Light

BOM

Devo. by Julep

Encouraged the PAX to remember that our Lord wants to always spend time with us. When we fall, sin and mess up we can always continue to go to Him. He used the example of how much we love our children and would always be there to help them and listen to them. Our Father loves us much more and has shown us this by sending His Son, who shed His blood that we could always come to Him. Pax, don’t let anything come between you and your Lord. Keep seeking Him, talking too Him and listening to His voice. Pray for the other Pax and our community and keep EHing those Sad Clowns!

P.S.
Congrats to Nohelp and Fracture for placing in their age groups in the GoRun 5K. 31 PAX participated in the 5K. Great time had by all. See results here: http://www.thegorun.org/ See pics on the Facebook page, TheGoRunLexington.