14 faithful posted for some Mud Run prep at Crypt whether they’ve signed up for F3’s Super Bowl or not. Good work from the pax who endured a ton of plank work. The shoulders and core were not neglected today.
Conditions: 43 degrees, partly cloud
The Thang:
Disclaimer
Prayer
Crypt/Boneyard split
Short mosey to the bristle field
NO RECOVERY COP – Hold your plank throughout
Plank jacks x 10 IC
Merkins x 10 IC
Mt Climbers x 10 IC
Peter Parkers x 10 IC
Parker Peters x 10 IC
Rock Hops x 10 IC
Merkins x 10 IC
Mosey around parking lot
Bear crawl about 50 yds to that black SUV
Mosey to weight room
Divide into 3 groups, rotating station to station
Group 1 – 10 dips
Group 2 – 5 pull ups
Group 3 – 10 incline merkins (on tires)
After incline merkins, group runs to end of parking lot & back and starts rotation again
AMRAP for 8 minutes
Mosey to big hill beside band field
Jacob’s Ladder
Run up, 7 burpees, run down
Run up, 6 burpees, run
Etc until 1 burpee
Mosey to Super Secret Field of Dreams
Over under planks – 100 yds
Jump over planks – 100 yds
Tunnel of love – 50 yds
Dealers Choice Mary
Seal jacks (or whatever Candy Stripe called) x 15 IC
LBCs (Elmers) x 20 IC
Lowcountry Crabs (Floppy Disk) x 20 IC
COT & BOM
Devo by YHC: Psalm 22:26: “The poor will eat and be satisfied. All who seek the Lord will praise him. Their hearts will rejoice with everlasting joy.”
Have you been praising God lately?
Announcements:
Kettlekonvergence
The pax of IronYard and Anchor have planned a convergence for April 3 at IronYard. Our very own Malfunction Junction is co-Qing. These Kettle Bell AOs have a strong core group but they are looking to add more. Give it a shot. Here’s the preblast: http://f3nation.com/2015/03/23/kettlekonvergence-preblast/
Tshirts
Time is running out for the Lexington tshirt preorder. Here’s the link to preorder the black Mudgear or Red UnderArmour. http://f3.mudgear.com/collections/newest
Mud Run
The Mud Run on April 11 is our Super Bowl. Still time to sign up. You can reply to this email with interest and we’ll make sure you’re on a team. If you wish not to participate, we’ll take volunteers to help set up, take pictures or just provide moral support to the pax.
Oliver Gospel Mission
F3 Columbia, with the support of F3 Lexington & Lake Murray, is planting a workout to assist the men of Oliver Gospel Mission. This AO launches this Saturday at 8:30. Not only a great doubledown opportunity but an opportunity for us to help those that truly need our help. Preblast here: http://f3nation.com/2015/03/16/the-mission/
F3 Hartsville & F3 Greenwood
Lexington is leading the men of F3 Hartsville this weekend. Ranger has the Q and several pax are taking the trip with him. Feel free to take this opportunity to pay it forward. If you can’t this weekend, put Saturday May 9th on your calendar. Lexington is launching F3 Greenwood. If you know anyone in that area, send them this link to sign up: www.f3greenwood.com.
Blue Ridge Relay
Lexington had a huge showing for the P200. Tclaps to those that represented us so well. We’ve now set our sights on The Blue Ridge Relay. This event is the weekend of September 11. It’s just like the P200 but you run up a mountain. #CSAUP. About 13 of us have HC’d so far. We’d like to get a minimum of 21.