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14 faithful Pax embarked in the wee hours of gloom this morning to find YHC on the Q and based on the early mumblechatter the bets were on for a Triple Nickel and wind sprints. Little did the Pax know YHC was able to put in some extra credit this morning and toured the campus for a few new areas to make #downpainments. I know you’re waiting for the fart jokes, be patient!
The Weather: 45 and slightly gloomy…it felt a bit colder for some reason but beautiful compared to the summertime
The Thang:
Let’s Mosey
“Hey QIC you forgot the prayer!!”
“I was only testing you to see if anyone would notice, yeah that’s the ticket!”
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BOM – prayer led by Floppy Disk
Mosey to Thistle Field
COP – All IC
Side straddle hop x 25
Thru the tunnel x 20
Imperial Walker x 30 (last 10 increasing speed)
Windmill x 20
LBAC x 10 each way
Merkins x 10
Mosey around to the back of school
Burpees x 10 OYO
15 reverse lunge knee-ups each side OYO
10 Turkish get-ups each side
20 Hindu jump squats
Turkish getups, Hindu jump squats, I need a better name for the reverse lunge knee-ups preferably one with an ethnicity attached to blend better with the other exercises.
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Mosey around back some more
Burp-and-Merk(Crowd Pleaser!)
Start with a normal burpee with 1 merkin at the bottom
Add one merkin at the bottom each rep until you get to 10
Rinse and repeat from 10 back down to 1
Doing the Burp and Merk can make you scared to burp cause it may turn into Merlot.
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Mosey to back of fenced field
Bear crawl down the hill
I’m glad we didn’t just finish over 100 merkins this bear crawl would be so much worse!
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Mosey to atroturf area
Split into 4 groups
1’s Wall Burpees AMRAP
2’s Mountain Climbers AMRAP
3’s decline merkins on tire AMRAP
4’s Wall sit
1 minute intervals and switch through all stations
Mosey back around front to thistle field
Guantanamo (another crowd pleaser!)
Circle up in tight circle with feet to outside and up at 45 degrees
Pax take turns running around circle pushing the other Pax feet down.
YHC noticed a teacher exiting her car and walking into the building during Guantanamo and was kind enough not interrupt the pleasantries at hand for teacher burpees. Instead we did 10 make-up teacher burpees afterwards in her honor.
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Make-up teacher burpees x 10
Plank up
Hydraulics x 20 IC
Stay in high plank
Left arm up
Side dips x 5 OYO
High plank
Right arm up
Side dips x 5 OYO
Sitout to seated recovery
Russian Twist x 20 IC
Little baby crunches x 20 IC
COT
BOM
Devo – Thumb’s Up!
Moleskin:
- T-claps to the Pax for pushing themselves to get better. This was a tough workout but everyone at Crypt proved to be tougher.
- T-claps to Floppy Disk for leading the opening, almost forgotten, prayer.
- T-claps to Thumb’s Up! for a thought provoking devotional. #themanspeaksfromhisheart
- Whatever the opposite of T-claps are for the Pax who were trying to push flatulence as the 4th F. #itwasmetoo. That reminds me, I almost forgot the fart jokes! Ok, here ya go:
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Announcements: (graciously stolen from Field Goal’s BB)
- February 7: Convergence at SnakePit, 7am. If you haven’t been to SnakePit, located at White Knoll High School, you’re missing out on a great AO. This convergence also offers a great DoubleDown opportunity as several pax are participating on The Go Run 5k at 9am. Register here: org.
- February 28: Lexington Race Against Hunger. 10K starts at 8:20. Plenty of time to post at 6:15 or 6:30 boot camp. Another DoubleDown opportunity. Register here: org
- March 7: One Year Anniversary Convergence at Graveyard. While March 1 marks our 1-yr anniversary, we’ll celebrate on Saturday, 3/7. New goal: 175 pax! Get the EH machine rolling.
- April 11: Ultimate Challenge Mud Run. This is F3’s Super Bowl. DO NOT register on the mud run site. F3 will have a special link with which to register. Quisenberry has stepped up to be the F3 Mud Run QIC. This is a huge task. Thanks Quisenberry. Also, No Show has agreed to be our Mud Run Region Q. Preblast coming soon.
- May 1: GORUCK Custom Light. Preblast here: http://f3nation.com/2015/01/07/preblast-goruck-custom-light/