18 Pax joined Yhc for a little fun at the Crypt this morning. YHC wanted to bring back his favorite exercises that made him almost splash Merlot, when he was a fresh face at the Crypt. The mumble chatter was prime and spirits were high at least until we hit the hill.
Conditions: 50 degrees and wet
The Thang: BOM/Prayer
Mosey around the parking lot high knees, butt kicks, and storm troopers until all the bible study slackers arrived.
COP
- SSH x20
- TTT x15
- WM x15
- Merkin x15
Lay railroad tracks to the weight room break into 4 groups
1- Wall Walks AMRAP on tire
2-350lb tire carry around the light pole and back
3-Dips AMRAP on tire
4-Pullups AMRAP on tire
Mosey to the guard rail
incline merkin x20
decline merkin x20
alternating sprint/mosey on the light post to the hill
Hill-1 squat at top 1 burpee at bottom increase by 1 at each tree, finish with 9 and 9
Mary- lbc x20
boat/canoe into Russian twist x10
sprint back to shovel flag
Announcements-
Make My Day 5k/12k 2/14
Lexington Race Against Hunger 2/28 5k/10k
Mud Run pre-blast is live, get your teams together and send info to No Show. Lexington is the host region this year.
Pax training for P200 and F3’s first custom GORUCK Heavy in March
Convergence at Graveyard for 1-year anniversary 3/7, goal is to have 180 pax.
GORUCK Custom Light w/ F3 and FiA 5/1
Prayer Requests
Audra Ebo going through another round of chemo (neuroblastoma)
Sebastian fighting leukemia
Permit knee surgery
Continued prayer for Walker
Hoser family friends the Kane family has lymphoma
Prayer for No Helps father, sickness
Prayer for Nikita as he sets forth on a journey the next three months spreading the word throughout college campuses
Devo- My journey to F3. After College, I committed myself to my work and my wife. During that time I became successful in my career and supported my wife but put myself last. Within three years after college I lost thirty pounds due to not eating over work and over stress. Then when it came time to start a family, we struggled with trying and I had to become the rock for my wife. Even though I was crumbling inside I had to be strong for my wife at this time. This was when I truly became a sad clown. I spent my time committed to my work and soon my family there was no time for myself, I was happy and smiling on the outside but was beaten down on the inside. Since work and family took up most of my time I lost contact with most my good friends and was very content in my life, but always knew something was missing. When I was given the gift of F3 I realized exactly what I was missing, and now spend my time making myself better (work in progress) so I can be better at everything in my life.