5 pax out of the 25 total for the 2 AOs decided to follow YHC for a no running core beat down this morning at the Boneyard, a few maybe thinking they were eluding the suck by opting out of a No Help led Crypt. Wait a man named after a boring running contraption is leading a non-running core workout…SAY WHAT?! Yes my brother, you are right on both. YHC actually hates running AND we welcomed the return of Say What?! to the gloom. #Kotters my friend!
Weather: 47°…Nothing like short sleeve weather in the winter!
Disclaimer and prayer by No Help
THE THANG
Mosey to “Thistle Field” for combined COP and PT Test with Crypt
COP – Led by No Help see Crypt BB for details
PT Test Results https://docs.google.com/spreadsheets/d/1_TiSe6RmRjSODeP80F1ct2y80JA4XkN2aJyjT8rYhLg/edit#gid=0
Mosey around to courtyard tucked away on side of school stopping on the way for a 75 second People’s Chair arm position as called.
PLANKFEST (pax holds plank the entire time through each series of exercises each exercise is 30 seconds, short rest between each series)
- Series 1 – Plank, side plank right, side plank left, low plank
- Series 2 – Plank reaches, merkins, hydrolics, reg plank
- Series 3 – Plank Shoulder taps, plank jacks, rock hoppers, hip slaps
- Series 4 – Plank reach through, Plank Cha Cha, elbow plank right, elbow plank left
- Series 5 – Plank, Low plank, side plank R, side plank L
50 squats, yes I said 50. (IC of course)
30 sec Stations- Each pax takes a shot at each station
- Dips, Incline Merkins, Decline Merkins, Balls to the Wall, People’s Chair
Finished with 25 Flutter Kicks IC before our mosey back to COT and BOM with Crypt.
Announcements
GoRun 5k Feb 7 at White Knoll along with Convergence before
Make My Day 5k/12k at Harbison State Forest Feb 14
Lexington Race Against Hunger – Feb 28 5k/10k/1 mile fun run
MudRun coming up in April – Quisenberry QIC for F3 Nation and No Show QIC for Lexington Region
GORUCK Custom Light F3/FiA May 1st pre-blast here (Lights are easy!!!
Distance rucking at the LM Dam on Sundays 0530 and RBHS on Mondays 0515
Prayer Requests
Catheters daughter getting tonsils taken out this morning
Audra Ebo (age 10), advanced Neuroblastoma spread to lungs and bones, currently going through Chemo
Tony Eshak – suffered 2nd and 3rd degree burns on arms and face
Say What’s sister going in for surgery, pray for her and their family
Sebastian diagnosed with Leukemia Dec 24th, 3rd grader at Meadow Glen there is a funding page
Continued prayer for Walker
Prayer for Quisenberry’s friend who passed away unexpectedly – Trey Kannaday
Injured F3 brothers
Devo – No Help
Acts 20:35-38 In all things I have shown you that by working hard in this way we must help the weak and remember the words of the Lord Jesus, how he himself said, ‘It is more blessed to give than to receive.’”