Saturdays are the best! Tons of mumble chatter, an extra 15 minutes of betterment, and coffeeateria after. This Saturday was even better because it brought 2 of F3Lexington’s finest issuing a 30 minute beat down each in a competition of who can dish it better. DriSoket and Dance Mom called each other out and signed up for this week’s addition of The SHOWDOWN.
Conditions: Stupid….. just stupid. 5,000,000% humidity and high 70’s.
6:00am Go Time!
Disclaimer
Prayer
DriSoket leads the WO first.
Mosey to the block pile and fine your favorite
Mosey to the track and field area
Circle up
SSH x 15 IC
TTT x 15 IC
Hill Billys x 15 IC
LBAC x 15 IC (forward)
LBAC x 15 IC (reverse)
OHC x 15 IC
Block Burpees x 5 OYO
Decline Merkin x 15 IC
Block Burpees x 5 OYO
Incline Merkins x 15 IC
Block Burpees x 5 OYO
OHP x 15 IC
Block Burpees x 5 OYO
Triceps Extension x 15 IC
Block Burpees x 5 OYO
Curls 4 Girls x 15 IC
Block Burpees x 5 OYO
Block Squat x 15 IC
Block Burpees x 5 OYO
Flutter Kicks x 15 IC
Block Burpees x 5 OYO
Gas Pumpers x 15 IC
Block Burpees x 5 OYO
Chest Press x 15 IC
Block Burpees x 5 OYO
LBC x 15 IC
Time has expired! Time for Dance Mom’s dose of badassery.
Bear crawl 10 yards and back
Bent over rows x 20 OYO
Bear crawl 10 yards and back
Block swings x 20 OYO
Back pedal 20 yards and back
Colt 45s OYO
Karaoke 20 yards and back
Triceps extension x 20 OYO
Bear crawl 10 yards and back
Chest press x 60 OYO
LBC x 30 OYO
Merkins x 20 OYO
Back pedal 20 yards and back
Bent over rows x 20 OYO
Block swing x 20 OYO
Shoulder block carry 1/4 mile at a “brisk” pace
Return the blocks to the pile
Mosey back to the SF
Count-o-rama
Name-o-rama
COT
Announcements:
11-3 City Ruck
11-10 Cheetch 10k
11-17 Hairy Bison
12-1 Wildcat CSAUP
12-14 Christmas Party
01-05 Harbison 100k
Prayer requests:
All the flood victims
Brainiac’s shoulder
Brainiac’s Knee
Brainiac’s M
All the other injured PAX
T-Claps to Dozer, Muggy Tape, and Kenwood for crushing their GoRuck Tough last night. I’m sure there are some great war stories! AYE!