• When: 2019-09-03
  • QIC: Ken Doll
  • The PAX: Implant, Beaver Pelt, Ponzi, Coon Dog, Bing, Cheers, Five Play, Ken Doll


YHC teased out on the Shawshank page that they would be introduced to Monica on Tuesday morning. Even after the workout, it was still unclear the meaning of Monica. It all had to do with the number 7.

Conditions: 70 degrees, 100% humidity

The Thang:


Warm up mosey

SSH x 10 IC
IW x 10 IC

Monica: 7 minute AMRAP with merkin variation, leg exercise, core exercise, 7 reps each

Decline Merkins x 7
Box Jumps x 7
LBCs (feet on bench) x 7
Lap around parking lot
x 7 minutes

Hand Release Merkins x 7
Squats x 7
American Hammers x 7 (2-ct)
x 7 minutes

Plank Jack Merkins x 7
Squat Jumps x 7
Mt Climbers x 7 (2-ct)
x 7 minutes

Derkins x 7
Hip Openers x 7
BBSU x 7
x 7 minutes

Incline Merkins x 7
Step Ups x 7 (each leg)
Iron Cross x 7
Lap around parking lot
x 7 minutes


Devo: Mark 6:50 “But Jesus spoke to them at once, “Don’t be afraid,” her said. “Take courage! I am here!”

Prayer Requests:
-Those in path of Dorian
-Rick and Melissa
-Beaver Pelt’s employment
-Cheers’ M

-IronPax Challenge begins this week. Not too late to register. Details and registration: https://f3greenwood.com/2019/07/27/iron-pax-2019/
-We need mentors. 30 minutes per week is all it takes.
-9/6-9/7: Blue Ridge Relay
-9/21: 9/11 Challenge hosted by Smokehouse
-11/16: John Flanagan Memorial 10k. https://lexingtonhalf.com/pages/race-10k.php
-2/15/20: Dam to Dam Relay. Register here: www.damtodamrelay.com
-3/27-3/28: Palmetto 200