If you don’t post on Saturdays you are missing a great time. Its the opportunity to see brothers you rarely see due to different home AO’s. You miss out on the rare Meatball and Notebook sightings as well as Forest showing up 10 min late even on a 6 AM start time. Saturdays are some of my favorite workouts in F3 Lexington and I encourage all to attend as many as possible. 10 men showed up on time and 1 was slightly delayed making a total of 11 PAX in attendance for a Mercy rule Q
Disclaimer / Prayer
The Thang:
Mosey to the block pile and pick a winner then head to the TomCat stairs.
Circle Up…
SSH X 15 IC
IW X 15 IC
Big Ole Arm Circles X 10 each direction
Hamstring Stretch X 15 IC
5 sets:
3 X up and down the stairs X 10 Merkins
2 X up and down the stairs X 15 Merkins
1 X up and down the stairs X 20 Merkins
3 X up and down the stairs X 15 BBSU
2 X up and down the stairs X 20 BBSU
1 X up and down the stairs X 25 BBSU
3 X up and down the stairs X 15 Curls 4 the girls
2 X up and down the stairs X 20 Curls 4 the girls
1 X up and down the stairs X 25 Curls 4 the girls
3 X up and down the stairs X 15 Tricep Extensions
2 X up and down the stairs X 20 Tricep Extensions
1 X up and down the stairs X 25 Tricep Extensions
For the final set at the stairs we had to change this up a bit…
5 X up and down the stairs X 20 OH Press
4 X up and down the stairs X 25 OH Press
3 X up and down the stairs X 30 OH Press
Head to the track and set down your blocks
Mosey a 400
50% a 100 walk a 100
50% a 200 walk a 200
50% a 300 walk a 300
Head to the stadium
2 X up and down the stadium stairs.
Take a second and watch the sunrise.
Take some quiet time and think of words of affirmation. “Quiet time” is a rare thing in F3. It was pointed out that we may have a significant ADD population as the quiet time was anything but quiet. I would like to make everyone aware that the one PAX that was quiet was Notebook. This was the first time YHC has had the pleasure of saying Notebook and quiet in the same sentence.
Head back and put up the blocks
4 min remaining so we fit in some Mary
Announcements:
The Gauntlet Oct 19th
Safety Run
Run Hard in November
Ken Doll is running for Lex 1 School District
Prayer requests:
Cowbell
Mercy Rule Sister
Lego Friend
(Praise) Nicks Cousin has a tumor removed and is doing well
Unnamed PAX
The Country
Notebooks recovery