• When: 2018-07-12
  • QIC: Recall
  • The PAX: Fast Casual, Quest, Forrest, Voltron, Fishwrap, 7-11, Bailout, Rock Drop (R), Recall, Nightingale (FNG)

Three’s Company

YHC was inspired this week after hearing about some conditioning work the 2.0 is doing with the Cross Country team, so a plan was devised to have the PAX work in groups of three to complete the work.  Strong work this morning! Some good mumblechatter and sweat were the product of today’s work.

Weather: 70s and not so humid

Disclaimer and Prayer

The Thang


  • Mosey around parking lot
  • SSH x 30 IC
  • Merkins x 10 IC
  • Imperial Walkers x 20 IC
  • Squats x 20 IC
  • TTT x 10 IC
  • Merkins x 10 IC
  • LBAC x 10 Forward, then 10 Reverse IC
  • Overhead Arm clap x 20 IC
  • Squats x 20 IC

Mosey to block pile and then to back of school; break up into groups of 3

Partner 1: travels (via movement called) along sidewalk from driveway to school and back (approx. 50 yards)

Partner 2: Does exercise called

Partner 3: “Rest”

Rotate once traveling partner returns to group

Round 1: Bear Crawl to school and back, Curls with the blocks, Plank

Round 2: Lunge to school and sprint back, Overhead press with blocks, Air Chair

Round 3: Burpee broad jump to school and sprint back, Squat with block, Plank Jacks

Return blocks


FNG: John Hernandez, originally from San Diego, Retired Military, Nurse at VA, Married w/ 3 kids –> Nightingale


Sweet Baby O 5K, 4 August; https://runhard.org/pages/race-owen.php

Stomp the Swamp 5K, 25 August; https://runhard.org/pages/race-swamp.php

Lexington Half/Cheech 10K/5K, 10 November; https://lexingtonhalf.com/

Friday mornings, 6:45am, Prayer Breakfast at Mt. Horeb UMC

Prayer requests

Brooke Turner, undergoing treatment for breast cancer; headed to MD Anderson for 6 month checkup

Weedeater, father passed away recently

Voltron’s daughter, battling salmonella

Praise for the Thai soccer team rescued

Rob, Lisa, Holly, and Dear Diary, all battling cancer