4 committed Pax rose to the challenge of another Boneyard Q by YHC. The unofficial Boneyard motto is 45 minutes and then recover which makes for a lot of opportunity to get better. The Pax got’er done and if they are anything like YHC had a little trouble steering their cars on the way home.
The Weather: (in my best Blindside imitation) Real Nice!
The Thang:
COP
Side Straddle Hop x 25
Thru the tunnel x 20
Imperial walkers x 30
Windmill x 20
LBAC x 10 ew
Merkin x 10
Slowsey halfway to CS gate
Prisoner lunge the rest of the way
Top of the hill and brick up
Brick Work
Curls for the girls x 20 IC
OH tricep extensions x 20 IC
Curls for the girls x 20 IC
OH tricep extensions x 20 IC
Thrusters x 20 OYO
Side raises x 20 OYO
Goblet Squats x 20 OYO
Alternating shoulder dips x 20 OYO
Return bricks
Slowsey down hill
High knees
Butt kicks
Broad jump-Lunge each leg length of parking lot
Circle up at fire road
Plank-o-rama w/
Hydraulics x 20 IC
Side dips x 5 each side
Shoulder taps x 20 IC
Low-hand on chest-leg up-switch
6MOM
Lil baby crunches x 20 IC
Iron Cross x 20 OYO
Peter parker merkins x 10 OYO
Parker peter merkins x 10 OYO
Moleskin:
- Great work by the Pax. Everyone got their moneys worth this morning and no refunds were requested.
- In YHC’ s opinion the Boneyard option with about a 3-4 mile Stridelite beforehand is the ultimate runners workout. You get the best of both worlds and you really get to focus on that core strength that is important to get faster. As a testimony to that, half of the Boneyard gang this morning put in some OT miles in preworkout (T-claps to Hoser) and they are also Stride regulars. (Say What!? will also be back out to Stride soon as well if he can figure out how to bring the half-weight machine from PT so he can run like Ben Johnson).
- Mumblechatter is always great with a small group and there were several counts that started with 4 after about 10 reps due to a lingering story.
- T-claps to Dilbert. It’s always great to see recent FNGs still posting and also asking questions about how to get better. If you aren’t on Twitter do it now and follow whats going on in all of the local F3 AOs. Also a great place to find out about extracurricular activities Pax are doing together ad hoc. YHC understands that you said you would never get on twitter cause it sounds silly and something a teenager would do but like YHC you will be amazed at how entertaining and informative it is. #Smacktalkin
- Is it bad that YHC really wanted to do the hill burpees thing that the Crypt was doing? #TheresSomethingWrongWithThatBoy
- Follow Nikita on his Missionary work travels at robertotravels.wordpress.com and tomthepreacher.com
Announcements:
- Make My Day 5k/12k 2/14
- Lexington Race Against Hunger 2/28 5k/10k
- Mud Run pre-blast is live, get your teams together and send info to No Show. Lexington is the host region this year.
- Pax training for P200 and F3’s first custom GORUCK Heavy in March
- Convergence at Graveyard for 1-year anniversary 3/7, goal is to have 180 pax.
- GORUCK Custom Light w/ F3 and FiA 5/1
Prayer Requests:
- Audra Ebo going through another round of chemo (neuroblastoma)
- Sebastian fighting leukemia
- Permit knee surgery
- Continued prayer for Walker
- Hoser family friends the Kane family has lymphoma
- Prayer for No Helps father, sickness
- Prayer for Nikita as he sets forth on a journey the next three months spreading the word throughout college campuses