18 of F3LexSC’s finest elected to post at The Shank on this fine November morning. It was a cardio-intensive, AMRAP-themed snotwoggler. All 3 Fs were present this AM. Truly a pleasure to lead these men.
Here’s what we did:
Conditions: 69 degrees, humid
The Thang:
Disclaimer
BOM
Mosey
Line up
Butt kicks to line
High knees back
Karaoke to line
Karaoke back
Lunge to line
Bear crawl back
Mosey
8 min AMRAP #1
Line up on goal line
Run to other goal
10 merkins, 10 BBSU, 5 burpees
Run back to goal
10 merkins, 10 BBSU, 5 burpees
R&R for 8 min
Mosey
8 min AMRAP #2
Line up at bottom of hill
Run up – 5 burpees
Run down – 5 burpees
R&R for 8 min
Mosey
Low plank – 1 min
Gassers x 6
High plank – 1 min
Mosey to picnic tables
8 min AMRAP #3
Incline merkins x 10, Steps Ups x 10 (each leg), Box Jump Burpees x 5
Run lap
R&R for 8 min
COT & BOM
Devo: Shared some takeaways from The Rock: Show gratitude. Buy flowers. Put your phone down. Tell your kids you love them. Compliment your wife. Sounds simple but we don’t do the simple things enough.
Prayer Requests:
-Taurasi’s counselor Dave
-Unspoken for Taurasi
-Elmers
Moleskin:
-8 posted for The Rock, led by Dunphy. Good to be able to confidentially discuss issues we face as men. We all have things we’re dealing with and we can’t do this alone.
-2 posted for Stridelite.
-Kotters, Milk
-Great having all the pax but hearing Notebook all AM was fun. The man earned the Mumblechatter brick last year for a reason.
-5 reps seemed to really confuse the crowd. Gotta keep it simpler next time
-We had a 19th pax…Hash’s dog, Jack. Hash tried to get him to attack the Q.
Announcements:
Need mentors. Ask YHC for details
Shank tshirt preorder: https://f3.mudgear.com/collections/sc-lexington/products/f3-shawshank-pre-order
11/7: Stride convergence for Cheech’s bday
11/10: The Cheech. Register here: https://lexingtonhalf.com/pages/race-10k.php
If you’re not running, we could use some volunteers
11/16: New Friday bootcamp launch. Preblast: https://www.f3midlands.com/lexington-sc/preblast-friday-bootcamp-is-coming
12/1: Wildcat
12/14: Christmas Party. Preblast: https://www.f3midlands.com/other/5th-annual-f3fia-lexington-christmas-party