• When: 2019-01-10
  • QIC: Ken Doll
  • The PAX: Good Hands, Blindside, Rocking Chair, Strut, No Help, Shake-n-Bake, Chandler, Nick, Red Eye, Ballboy, Lizard's Thicket (F3 Charleston), Ken Doll

The one where we got swole at the (outdoor) gym

Our RBHS AOs are extremely lucky that an outdoor gym with tires and ropes and other fun stuff is right there for the pax’ disposal. Crypt used all the things this AM. Lizards Thicket, our visitor from Charleston, left impressed. YHC believes that’s the first time a Charleston person has ever been impressed with anything in the Midlands.

Good times were had by some of the best F3LexSC has to offer. Here’s what we did:

Conditions: 33 degrees

The Thang:


Warm up mosey to helipad

Hillbillies x 10 IC
TTT x 10 IC
Merkins x 10 IC
Hold high plank 30 sec
Plank Jacks x 10 IC
Hold low plank 30 sec
Mt Climbers x 10 IC
Hold high plank 30 sec
Merkins x 5 IC

Mosey to outdoor gym

1)Tricep dips x 10 OYO
2)Ropes x 20 OYO
3)Pull ups x 5 OYO
4)Burpees x 10 OYO
5)Box Jumps x 10 OYO
6)Bear Crawl x 25 yds
7)Broad Jump x 25 yds
8)Tire flips x 5 OYO

Move through stations OYO for 10 minutes

Group run around parking lot

Back to stations. R&R for 10 minutes

Group run around parking lot

Clean up our mess and head back to the flag

Hold plank 1 min


Devo: Proverbs 18:13 “Spouting off before listening to the facts is both shameful and foolish” (NLT)

Prayer Requests:
-Wells family
-Volley (shoulder) & Maggie (seizures)
-Brody and Hampton (Lexington kids with cancer)
-TNT (deployed)

-Good Hands & Shake-n-Bake: “Don’t tell Graveyard I’m here.” Me: Let’s do a flyby so y’all can tell them hello.
-YHC has the Cryptonite Q this Saturday. It’ll be something like this but much worse. Today was a test run to see how hard YHC can make it. Hope to see you at Cryptonite Saturday, 6am.
-Good to see some fresh faces. Of course we had, Lizards Thicket, our visitor from F3 Charleston. Nick (YHC moves to rename him to something that is not an actual person’s name) is recent relo from Charleston. We’ll see him around our region. Greet him warmly when you see him.

-New running AO guidelines
-Need mentors. Ask YHC for details
-Juice is leading an accountability group for reading the Bible in 2019. Not too late to get in. Ask YHC for details.
-2/9: MGC Long Run
-2/16: Dam to Dam Relay: www.damtodamrelay.com