14 PAX posted for YHC’s 3 year F3 Lexington anniversary. Below is how we celebrated:
Disclaimer, Prayer
The Thang:
Mosey to front entrance of LHS for COP:
– SSH X 15 IC
– TTT X 15 IC
– SSH X 15 IC for the late arriving Cheers
– LBAC X 15 IC
– LBAC X 15 IC Backerds
Mosey to the track and line up on goal line of football field:
– One-legged hop to opposite goal line
– Swap legs, one-legged hop back
– Backwards run to opposite goal line
– Backwards run back
– Sprint to opposite goal line
– Sprint back
Line up on the goal line for a Tunnel of Love medley:
– PAX in plank position, low crawl through the tunnel
– PAX in crab walk position, low crawl through the tunnel
– PAX partner up in buddy people’s chair position, low crawl through the tunnel
This Tunnel of Love medley came from the first F3 workout I ever posted at, Q’ed by Chin Strap: http://f3nation.com/2014/08/05/another-version-of-tunnel-of-love/
Mosey to the hill behind the tennis courts for BLIMPS:
– Run up the hill, 5 Burpees OYO
– Run down hill, 10 Lunges each leg OYO
– Run up the hill, 15 Imperial Walkers each leg OYO
– Run down hill, 20 Merkins OYO
– Run up the hill, 25 Plank Jacks OYO
– Run down the hill, 30 Squats OYO
Mosey to the tennis courts and line up on side line for some Bear Crawl/Crawl Bear Burpee Suicides:
– Bear crawl to opposite sideline of next court, 10 Burpees OYO
– Crawl bear back, 8 Burpees OYO
– Bear crawl halfway between courts, 6 Burpees OYO
– Crawl bear back, 4 Burpees OYO
– Bear crawl to centerline of court, 2 Burpees OYO
– Crawl bear back
Mosey to the breezeway and partner up:
– Partner 1 starts at end of breezeway, Partner 2 is in the middle of the breezeway
– Partner 1 bear crawls to Partner 2, who is patiently waiting in People’s Chair position
– Flap jack, Partner 2 bear crawls to end of breezeway while Partner 1 is in People’s Chair
– Rinse & Repeat with Balls to the Wall
On Your 6 for Mary:
– Flutter Kicks X 30 IC
– Heel Touches X 20 IC
– Freddie Mercury X 20 IC
– Boat/Canoe OMC
– Recover!
COT
Count-o-rama, Name-o-rama
Announcements:
– 8/5: Sweet Baby O 5K, https://runhard.org/pages/race-owen.php
– 8/26: Stomp the Swamp 5K, https://www.runhard.org/pages/race-swamp.php
– 8/26: Converge at River Bluff (Cryptonite & Boneyard options)
– 11/11: John Flanagan Memorial 10K
– 12/15: F3 Lexington Christmas Party
Prayer Requests:
– Peachy’s grandfather
– Grave Digger’s Aunt Margaret
– All those who will be out of work due to V.C. Summer announcement
– Cheers: pray for our country
– Flanagan Family
Moleskin:
I am grateful to have been introduced to F3 when I moved to Lexington 3 years ago. I didn’t know anyone when I moved here, but my neighbor (Malfunction Junction) invited me to come work out with a group of guys way too early one morning. It was a terrible physical experience that left me nearly vomiting in the middle of a soccer field, but it made me realize how much I needed to improve and how awesome it was to have a group of men willing to come together and help each other. When I got discouraged and stopped posting, Field Goal reached out to me just to make sure I was ok and to let me know that I was missed. That was when I realized that even though we get together for boot camps and run groups multiple times a week, the physical part of F3 isn’t why so many men wake up so early and get together so often. It’s because they care about each other and want to see each other succeed and get better. I hope anyone who reads this will think about someone that you know who needs that encouragement and will reach out to them. Let them know they’re missed.
BOM