• When: 2017-11-21
  • QIC: Dunphy
  • The PAX: Forest, Recall, Notebook, Greenbow (RESPECT), Al Gore (Charleston), Potluck, Recall, Dunphy

Lexington Fit Club Beatdown – “BALLS” Edition

TEMP:  Cold 30s and DRY. Not Moist



Overhead Claps 20 IC
Imperial Walkers 20 IC
LBA 10 IC forward 10 backwards


Partner Up

TEAM CORE, ARMS & Shoulders WO

Team 100 Overhead BLOCK Triceps
Partner 1 – Block Triceps
Partner 2 – Flutter Kicks 20 IC (4 count) Once complete, swap, until 100 block triceps completed.

Team 200 Shoulder Press
Partner 1 – Shoulder Press
Partner 2 – Mountain Climbers 20 IC (4 count) Once complete, swap, until 200 Shoulder Presses completed.

Team 300 Curls for the Girls
Partner 1 – Curls for the Girls
Partner 2 – Squats 20 (single count) Once complete, swap, until 300 Curls completed.

Team 100 BLOCK Burpees
Partner 1 – Burpees
Partner 2 – BBSU 10 (single count) Once complete, swap, until 100 Burpees completed.

AC/DC Finale Tribute- To the Tunes of “BIG BALLS”

Imperial Walkers
Do a Burpee when “BALLS” came on.



Malcom Young co-founder of AC/DC passed away this past weekend. Growing up to AC/DC, YHC wanted to do a tribute work to their timeless tunes. 7 pax did the harder thing including a visiting pax AL Gore from Charleston by getting out of their warm cozy fartsacks to post at the Arena. Unfortunately for the pax, there was no sand or man touching involved but YHC did attempt to keep the boys warm with a non-running workout. YHC opted for the non-leg workout since the ARENA got a double leg workout the previous week and also my legs were dead from the Hairy Bison 30K. YHC also had to work on my REAL ESTATE ARMS for my calendar. It was a WIN WIN sort of. Good work by the pax and Notebook was even on the quiet side or the tunes may have drowned out his mumble chatter. Just an FYI “BALLS” is mentioned 37 times during the song. YHC may have missed a few while I was catching my breath. Even Notebook had to “catch a breather”. Great Job by the pax!

Dear Diary

-12/15 F3/FiA Christmas Party. Details: https://www.f3midlands.com/lexington-sc/preblast-4th-annual-f3fia-christmas-party
-1/6 Harbison 50K
-1/27 GrowRuck Weekend