If you wanted to work your legs, chest, abs, and cardio, Shawshank was the place for you. We did it all.
Several welcomes this AM:
1) Welcome to F3LexSC, Arrears. He is a transfer from F3LM. Thanks for making Shawshank your first stop of your Lexington AO tour.
2) Welcome to your first bootcamp, Dauber. He was a recent FNG at Stride.
3) Welcome to adult F3, Smalls. Smalls is YHC’s 2.0, formerly known as Hound Dog. YHC names him when he was 8 because of his admiration of Elvis. He is 13 now and decided he wanted the pax to name him.
Conditions: 73 degrees, humid
The Thang:
Welcome Arrears to F3LexSC
Disclaimer
BOM
Warm up mosey
Dirty MacDeuce
Derkins x 12 IC
Squats x 12 IC
Flutter kicks x 12 IC
Run 2 corners
Werkins x 12 IC
Sumo Squats x 12 IC
American Hammers x 12 IC
Run 2 corners
Merkins x 12 IC
Squat Jumps x 12 OYO
LBCs x 12 IC
Run 2 corners
Carolina Dry Docks x 12 IC
Smurf Jacks x 12 IC
Freddie Mercuries x 12 IC
Mosey to Picnic Area
Incline merkins x 10 OYO
Box jumps x 10 OYO
Bulgarian Split Squat x 10 (5 each leg) OYO
Bear crawl across bridge, run back
Decline merkins x 10 OYO
Box Jumps x 10 OYO
Bulgarian Split Squats x 10 (5 each leg) OYO
Bear crawl across bridge, run back
Tricep Dips x 10 OYO
Box Jumps x 10 OYO
Bulgarian Split Squats x 10 (5 each leg) OYO
Plank Jack Merkins x 5 OYO
Burpees x 5 OYO
Take a lap around parking lot
R&R until 6:15
COT & BOM
Devo by Lego: What happened to the signers of the Declaration of Independence
Prayer Requests:
-Travelers
Announcements:
-7/4 Ryan Rawl Event
-8/24 Stomp the Swamp
-9/6-7 Blue Ridge Relay