YHC set a goal at the beginning of the year that he would Q at every AO in lex this year and the year is almost halfway done and he only has 1 more stop (well 2 since we will be adding one soon). However, YHC knew he had to bring it for the boys of the Shank, since somehow the rumors say I am a tough Q. Hope YHC lived up to your expectations with some of the true classic exercises the circle of love, railroad tracks, and a evil 8 with a twist.
conditions: little cool and raining? No wait that is sprinklers. YHC was not prepared for sprinklers on all the fields, but that is why we modify. Adjust and overcome
The thang: disclaimer/ prayer mosey to brick pile on the way let’s do Imperial walker lunges and lbac’s as we mosey.
Grab a block and circle up
Smurfjacks x20
slo mo squat with block x20
slo mo decline merkins x20
Divide up into two circles (I was close to doing one big circle but worried someone might die)
One clockwise rotation start on your block 1 merkin then move one arm off another merkin then move other hand onto next block one more merkin and continue until your back to your starting block
put up blocks mosey across bridge. Now my favorite exercise nothing creates as much pain as railroad tracks and bonus it gets you to your next location. I could tell the shank pax haven’t done many because of their spacing. The crypt and graveyard pax have gotten wise to my ways and when I say 5 yards they do 10. However, the Shank enjoyed about 2 yard spacing and that is fine with me, more work!
When we arrived at the far hill my evil 8 was covered in sprinklers so we adjusted and overcame. YHC decided to add a twist to the evil 8 by doing it on a hill, why not?
Station 1 explosion merkins x10
station 2 squats x10
middle 3 burpees
on top of the hill station 3 mountain climbers 10 per leg
Station 4 Russian twist 10 per side
Amrap 10 minutesish
mosey back to awning plank on the benches till 6 arrives
decline merkins just in case you didn’t do enough x15
boat/canoe straight into toe touches
Russian twists x20
2 min left open it up to new Q and Elmers stepped up did lbc’s x12 good job!
Tclaps to the Pax of Shank! I have enjoyed getting out to different AOs, everyplace is completely different but all are filled with good men striving to be better. I would recommend trying out different ones just to meet new guys and see how amazing F3 is in Lexington.
FNGs
Casey Bickle- Races boats Cigarette Boat naw Banana Boat!
Tobey Wiggers- retired military bow hunts (Bowflex)
Announcements-
GoRuck light- Friday Bring it!
Lexington BBQ on the river May 2nd preblast http://f3nation.com/2015/04/23/f3fia-spring-bbq/
Stride 1 yr convergence tomorrow meeting at Lowes
Another new AO! Lexington High School congrats Gravedigger AOQ! Here is the details http://f3nation.com/2015/04/27/f3-lexington-expands-next-stop-lexington-high-school/
Prayer requests
Hall family of Gilbert dealing with death in family
Lexington Lacrosse player who was paralyzed in game
Devo- Romans 12:2 do not conform to the pattern of this world, but be transformed by the renewing of your mind.
And from Freed to Lead- before F3, when we were Sadclowns, we were like those dusty bowling bowls, but we didn’t know it. That’s because a man can’t see the holes in his own grip while they remain unfilled. He can only feel their effect on his life in the form of a vague but nagging lassitude and dissatisfaction.
By conforming to the world, men become complacent and do not see what they need. By challenging your body and mind you sharpen it and renew your soul, so I challenge you to use your brothers to be the tools to sharpen your body and mind and you will fulfill your soul and be transformed. Use that to make the world better one small action at a time.
iron sharpens iron