• When: 2018-05-15
  • QIC: Dozer
  • The PAX: Quest, Forest, Recall, Dandelion, Hoodini, Baby Heart, 7-11, Rock Drop (Respect) Bail Out, Voltron, Long Haul, Potluck


The Shovel Flag makes its debut, and so does a new workout

Some days just have that “it” when you show up to BC. With the group of men in F3 Lexington, all it takes is something new, to get the pax going. Today, the Arena shovel flag made its long awaited debut. The shovel flag is something we don’t take lightly. It represents something bigger than any of us. With the SF firmly planted in the hard ground, it was time to get to work. Read on for what went down…

***Conditions: 72 and Muggy

*** Disclaimer/Prayer ***

***COP ***

Mosey to end of parking lot

SSH X 15 IC

TTT X 15 IC

IW X 15 IC

OHC X 15 IC

Mosey back to original starting area. There are cones lined up in 10 yard increments, stretching out to 100 yards. Run to the first cone, do the exercise, run back to the starting point and repeat the exercise. Do this until you have completed all 10 cones (100 yards). Here are the exercises at each set of cones:

10 yards – 10 Monkey Humpers

20 yards – 20 Werkins

30 yards – 30 Groiners

40 yards – 40 Merkins

50 yards – 50 Hello Dolly

60 yards – 60 Carolina Dry Docks

70 yards – 70 LBAC F+R each

80 yards – 80 LBC’s

90 yards – 90 squats

100 yards – 100 4ct. Flutter kicks

 

***Announcements: Mud Run this Saturday, Jail Break 5K 5/26, BRR teams forming, West Side Thirsty Thursday this Thursday at Krafty Draft 8:00pm

***Prayer Requests: Bulldog and family in the passing of his Grandfather, Shake N Bake’s recovery from 100K run, Marriages.

***BOM

***Moleskin: In Notebook’s absence, Potluck and Quest picked up the Mumble Chatter. YHC was asked not to come back  for 4 months by an unnamed pax. These guys talk like they hate hard work, but they flat get after it.  Very strong effort this morning.