• When: 2018-08-16
  • QIC: Grave Digger
  • The PAX: Navy Bean (R), Dri Socket, Boucher, Pawn Star, Spaghettios, Fuzzy Navel, Wayward Son, Ground Mount, Sprinkle, Moist, Grave Digger


Tight-Shirt Thursday

11 of F3 Lexington’s finest dropped the DRP and chose C.A.T. for their Thursday downpainment. YHC is a little under the weather and wasn’t sure how to smoke these studs, so we went with an on-the-fly mix of blocks and bricks… and of course, a few burpees because they love them so much. Here’s how we got swole today.1 for Stridelite. 2 for Runklite.

 

Conditions: 75 degrees. A tad muggy. No wind.

Disclaimer and Prayer

Slaughter Starter – Drop and perform 20 burpees OYO

 

Follow me to the track field for COP

Side Straddle Hops x 20 IC

5 Burpees OYO

Through the Tunnel x 20IC

4 Burpees OYO

Imperial Walkers x 20 IC

3 Burpees OYO

Squats x 20 IC

2 Burpees OYO

Mountain Climbers x 20 IC

1 Burpee

Recover

 

Follow me to the block pile and pick a winner. Back to the track field and line up on the goal line.

***Round 1***

Start with 10 Block Squats

Overhead Carry to the 10 yard line. Incline Merkins X 10.

Overhead Carry to the 20 yard line. BBSU X 10.

Overhead Carry to the 30 yard line. Decline Merkins X 10.

Rinse and Repeat this sequence to the opposite goal line.

Finish with 10 Block Squats.

Plankorama

Recover

 

***Round 2***

Start with 10 Block Squats

Overhead Carry to the 10 yard line. Curls for the Girls X 10.

Overhead Carry to the 20 yard line. 2-count Flutterkicks X 10.

Rinse and Repeat this sequence to the opposite goal line.

Finish with 10 Block Squats.

Plankorama

Recover

 

Line up on the sideline with your block.

Bear Crawl Block Drag to the opposite sideline.

Plankorama

Recover

Broad Jump back to the original sideline.

Lunge to the opposite sideline.

Plankorama

Recover

 

Follow me to the block pile and swap your block for 2 bricks. Circle up on the lower practice field.

Merkin/Overhead Press Ladder

Start with Merkins X 1. Then Overhead Press X 4.

Then Merkins X 2. Then Overhead Press X 8.

Ladder up to Merkins X 10, and Overhead Press X 40.

Recover

 

Mary

American Hammer X 20 IC

Heel Touches X 20 IC

Flutterkicks X 20 IC

Boat/Canoe OMC

Recover

 

Return bricks to brick pile and head to the shovel flag for…

 

COT and BOM

 

Announcements

8/16 – (Tonight) – Thirsty Thursday at Krafty Draft – 7:30-ish – until

8/18 – Jailbreak Escape at Shawshank – https://www.jailbreaklexington.com/jailbreak-escape.html

8/25 – Stomp the Swamp at River Bluff High School – https://www.runhard.org/pages/race-swamp.php

9/7 – 9/8 – Blue Ridge Relay

11/10 – The Cheech 10k – https://lexingtonhalf.com/pages/race-10k.php

12/14 – F3/FiA Christmas Party

 

Prayer Requests

Wayne and Lynn

Pawn Star’s friend – Cancer

Ebert’s dad

Marriages

Injured Pax