Weather: 76 degrees, Humid But No Thunderstorm for the first time all week!
Good job Mr. Clean for making it to his second F3 workout after surviving his first one Tuesday!
YHC has had the pleasure of visiting Blackbeard’s Revenge several times over the past few years, but today was the first time taking the reigns as the Q. F3 Lex does things slightly differently from the way the grand stranders do, and YHC has a few twists of his own that always get thrown in.
The Thang:
Intro, Disclaimer, Prayer and Lord’s Prayer, Pledge of Allegiance
Mosey around the parking lot and stop for COP on the basketball court.
The workout went something like this:
SSH X 26 IC
Merkins X 10 IC
LBAC X 10, Forward and 10 Reverse, IC with overhead claps in the middle X 18 IC
Merkins X 10 on my count
Imperial Walkers X 18 IC
Merkins X 10 IC
Through the Tunnel X 18 IC
Line up on one end of the basketball court and bear crawl to the other end.
Mosey over to the bleachers.
Dips X 20 IC
Due to the large quantity of pax and few bleachers, slight modification. Eliminated the step ups and went to incline merkins instead.
Incline merkins X 10 on my count
Back to the basketball court
50 Squats on Your own
Calf Raises X 10 IC
Bear crawl the length of the basketball court.
25 BBSU on Your Own.
25 LBC’s on your own.
Plank for 30 seconds.
Lunge across the basketball court.
50 Squats on your own.
Calf Raises – toes pointed out – X 10 IC
Lunge back across the basketball court
25 BBSU on your own
25 LBC’s on your own
Mosey to the left field line of the soft ball field
Merkins on my count X 11
Sprint Across the outfield to the light pole
Imperial Walker Squats X 11 IC
Sprint back across the field
Rinse and repeat, increasing count by 1 each round. Completed 4 rounds plus an extra round of merkins.
Back to the basketball court and circle up.
25 Squats on your own.
Last exercise – YHC always wraps up with 38 Flutterkicks to remember my good friend Cheech who passed away last summer. #SleevelesslikeCheech
Flutter kicks X 38 IC for Cheech as YHC always does. No matter how tired I am after a workout, I always have enough left to do Flutterkicks for Cheech.
COT & BOM
Prayer Requests
Unspoken requests
Announcements
7/27 Another boot camp at Blackbeard
For Lex Pax:
-8/4 Sweet Baby O 5K. Register: https://www.runhard.org/pages/race-owen.php
-8/25 Stomp the Swamp. Register: https://www.runhard.org/pages/race-swamp.php -9/7 Blue Ridge Relay
-11/10 The Cheech. Register here: https://lexingtonhalf.com/pages/race-10k.php
Devo – Jeremiah 29:11 – a favorite verse of many Lexington pax. God knows the plans he has for each of us. Sometimes life is difficult. Just like an F3 workout, we have to endure the difficult parts and keep getting better. We will never be perfect physically or spiritually on this earth, but we need to strive every day to keep getting better so that we can implement God’s plan for each of us.
Last of all – 34 burpees to earn my F3 Grandstand patch! Kudos for my Lexington brothers and Cheesy Biscuit who did them with me!