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