• When: 2019-10-24
  • QIC: Ken Doll
  • The PAX: Implant, Field Goal, Hemingway, Feeny. She Shed, Wire Nuts, Cocky, Minecraft, Bubble Wrap, Kingpin (R), Pyle, Blacklight, Ken Doll

Omaha! Omaha!

First time leading F3LexSC’s latest and greatest so, naturally, YHC wanted everything to go perfectly. As in real life, a QIC needs to be prepared for the unexpected and have a back up plan.

Our blocks went missing so an audible was called. The mission was accomplished. We all got a little better.

Conditions: 44 degrees

The Thang:

Warm up mosey
Dynamic Stretches

Dirty MacDeuce

Merkins x 12 IC
Squats x 12 IC
Flutter kicks x 12 IC
Take a lap

Derkins x 12 IC
Sumo Squats x 12 IC
American Hammers x 12 IC
Take a lap

Werkins x 12 IC
Hip Openers x 12 OYO
Freddie Mercuries x 12 IC
Take a lap

Carolina Dry Docks x 12 IC
Squat Jumps x 12 OYO
LBCs x 12 IC
Take a lap and head to block pile

***YHC planned a nice little block beatdown but BeechHouse’s blocks have gone missing***

Time to bring in Peyton…

Mosey to bottom of an elevated stretch of road on campus

11s: Squats Jumps and Burpees #Crowdpleaser


Mt Climbers x 10 IC
Merkins x 10 OYO

Mosey back to flag

High plank x 1 min


Proverbs 10:9 “The man of integrity walks securely, but he who takes crooked paths will be found out”

Prayer Requests:
-Field Goal’s FIL
-Praise for Po’s 2.0, Abby

-By YHC’s recollection, all of the FNGs from Beechwood’s launch were present this AM. This AO is going to do well.
-Also, by YHC’s count, 4 former regulars have returned to full time action at BeechHouse.
-Love the elevation at BeechHouse. So much fun to be had
-2+ miles achieved during this workout. Not bad.
-Thanks for having me, fellas. Can’t wait to get back on the Q sheet.

-Need mentors at Beechwood Middle and most LSD1 schools
-10/26: Go Leo Go 5K. Need chair pushers and volunteers: https://www.runhard.org/pages/race-leo.php
-11/16: John Flanagan Memorial 10K: https://lexingtonhalf.com/pages/race-10k.php
-12/14: Christmas Party