YHC’s disclaimer normally includes “I don’t know your medical condition so modify if you need to.” Well, YHC does know Brainiac’s bum knee won’t allow him move around like he wants so we stayed in a pretty confined area. Good on Brainiac for continuing to accelerate even though he limited. Most pax wouldn’t post. Tclaps!
Here’s what we did:
Conditions: low 30s
The Thang:
Disclaimer
BOM
Pledge of Allegiance
Warm up mosey
Dynamic stretches
COP
SSH x 10 IC
Plank Jacks x 10 IC
Hold plank
Merkins x 10 IC
Hold plank
Mt Climbers x 10 IC
Hold plank
Merkins x 10 IC
Stationary 11s
Burpees / Squat Jumps
Grab a spot on the picnic table
Set 1
Incline merkins x 15 OYO
Tricep dips x 15 OYO
Decline merkins x 5 OYO
Set 2
Incline merkins x 12 OYO
Tricep dips x 12 OYO
Decline merkins x 5 OYO
Set 3
Incline merkins x 9 OYO
Tricep dips x 9 OYO
Decline merkins x 5 OYO
Set 4
Incline merkins x 6 OYO
Tricep dips x 6 OYO
Decline merkins x 5 OYO
Set 5
Incline merkins x 3 OYO
Tricep dips x 3 OYO
Decline merkins x 5 OYO
Ladder (all exercises OYO)
Step 1
Plank Jack Merkins x 10 – Take a lap
Step 2
PJ Merkins x 10 – BBSU x 10 – Take a lap
Step 3
PJ Merkins x 10 – BBSU x 10 – Carolina Dry Docks x 10 – Take a lap
Step 4
PJ Merkins x 10 – BBSU x 10 – Carolina Dry Docks x 10 – V-Ups x 10 – Take a lap
Step 5
PJ Merkins x 10 – BBSU x 10 – Carolina Dry Docks x 10 – V-Ups x 10 – Burpees x 10 – Take a lap
Mary
Mt Climbers x 10 IC
American Hammers x 10 IC
Flutter kicks x 10 IC
Freddie Mercuries x 10 IC
Back to the flag
COT & BOM
Devo: 1 Corinthians 13:4-8
Prayer Requests:
-Juice’s Mom & FIL
-Kukoc & M
-Brainiac’s knee
-Brainiac’s family burying their 20 month old today
Announcements:
-2/16: Dam to Dam Relay
-3/2: 5-Year Anniv Convergence. Preblast: https://www.f3midlands.com/lexington-sc/f3-lexington-5-year-anniversary
-3/16: Lexington Race Against Hunger
-3/22-23: P200
-4/8-4/19: The Gauntlet. Preblast: https://www.f3midlands.com/columbia-sc/gauntlet-2019