• When: 01/31/2015
  • QIC: Quest
  • The PAX: Granola, Merkin, Wapner, Bullpen, Weekend Special, Boo, Candy Stripe, PBR, Treadmill, Quest


Neighborhood Block Party

Disclaimer & Prayer

COP
Head out to front of school in grass area for COP

– SSH – 25 IC
– TTT – 20 IC
– Baby arm circles – 15 IC each way
– Merkins – 15 IC
– Squats – 25 IC

Mosey over to parking lot / split up for more room
– Suicides from line to line all the way down to end – some lanes were 35, some were 38 – total of about 2 miles
– Plank when finished

Mosey to basketball goal – Instructions on the next exercise
Grag a brick / Block or 2 and head to middle of field
– Squats – 25 OYO
Head over to pull up bar
– Pull ups – 10 OYO
Head over to basketball court
– Curls for Girls – 25 OYO
– Overhead tricep ext – 25 OYO
Over to edge of wood Line where cone is
– Squats – 25 OYO
Drop Bricks off and head back to stairs
– Calve raises – 30 OYO (only 1 round)
We ended up completing 2 rounds of this and then had to just run the remaining Bricks over to the new location

Total Miles this morning if you were following YHC was 3.7

Announcements
– February 7: Convergence at SnakePit, 7am. If you haven’t been to SnakePit, located at White Knoll High School, you’re missing out on a great AO. This convergence also offers a great DoubleDown opportunity as several pax are participating on The Go Run 5k at 9am. Register here: http://www.thegorun.org/

– Make my Day 5K Feb 14, 2015 – http://go-greenevents.com/event/id/3217

– February 28: Lexington Race Against Hunger. 10K starts at 8:20. Plenty of time to post at 6:15 or 6:30 boot camp. Another DoubleDown opportunity. Register here: http://lrah.org/d/default.aspx

– March 7: One Year Anniversary Convergence at Graveyard. While March 1 marks our 1-yr anniversary, we’ll celebrate on Saturday, 3/7. New goal: 175 pax! Get the EH machine rolling.

– March 20 & 21: Palmetto 200 – Training Information – http://f3nation.com/2015/01/13/the-p200-training-plan/

– April 11: Ultimate Challenge Mud Run. This is F3’s Super Bowl. DO NOT register on the mud run site. F3 will have a special link with which to register. Quisenberry has stepped up to be the F3 Mud Run QIC. This is a huge task. Thanks Quisenberry. Also, No Show has agreed to be our Mud Run Region Q. MudRun Preblast – http://f3nation.com/2015/01/28/spring-2015-mud-run-pre-blast-registration-opens-2115/

– May 1: GORUCK Custom Light. Preblast here: http://f3nation.com/2015/01/07/preblast-goruck-custom-light/

Prayer Requests
– Wapner Grandmother with Alzheimer’s is moving into a Nursing Home. Please be with her as well as the family during this transition
– Phillips Family, Continued prayer for Walker and pray for Kerrie for a leg infection
– Continued prayer for the many PAX that are injured and or healing

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