One Minute Warning:
Disclaimer:
Prayer:
The weather: Low 70’s with a nice breeze
17 Pax, including, 1 FNG, kill another Q by YHC.
I will just say…When I started this thing one year ago, I had no idea what a major part of my life F3 would become. All of it! Not just the workouts, but the comradery, friendships, support, accountability, an avenue to become a better leader, husband, father, person…
So thanks HIM of F3 Lexington! I look forward to seeing how each of us gets better over this next year.
I’ll see you in the gloom!
Mosey-1 big lap around parking lot, then over to soccer field.
Circle up:
Side-Straddle-Hop x 15 IC
Thru-the-Tunnel X 15 IC
T-Plank Merkins X15 OYO (these were for Chedda, who was the Q for my FNG workout)
The Thang:
Fast-Ladder:
Line up on goal line:
Burpee’s X 10 OYO
Sprint 30 yds and back-pedal back to goal line
Burpee’s X 10 OYO
Air Squats X 20 OYO
Sprint 30 yds and back-pedal back to goal line
Burpee’s X 10 OYO
Air Squats X 20 OYO
Prison Merkins X 15 OYO
Sprint 30 yds and back-pedal back to goal line
Burpee’s X 10 OYO
Air Squats X 20 OYO
Prison Merkins X 15 OYO
Alternating Jump Lunges X 20 OYO (10 each Leg)
Sprint 30 yds and back-pedal back to goal line
T”AB”ata:
Line up on goal line:
In and outs: 20secs AMRAP (rest 5 seconds)
Freddy Mercuries: 20secs AMRAP (rest 5 seconds)
American Hammers: 20secs AMRAP (rest 5 seconds)
V-Ups: 20secs AMRAP (rest 5 seconds)
Mountain Climbers: 20secs AMRAP (rest 5 seconds)
5 Donkey Kicks OYO
20 yard plank walk and back
Rinse and Repeat 3 times (except replace plank walk with Bear-crawls on 2nd and Broad jumps on 3rd)
Mosey to Planters by the track:
Incline Merkins X 15 OYO
Box jumps (X10) or Step-ups (X20) OYO
Dips (X20) OYO
Long Mosey past Tomcat stairs to long breezeway in front of the school
Bear crawl 10 columns, stopping at each for 2 push-ups (about 50 yards)
Lunge 10 columns, stopping at each for 5 air squats (about 50 yards).
RECOVER!
Name O Rama-
Chip Wood, 51, makes barbeque sauce.
Sweet baby ray? Maurice? Sauce? Saucey!
Welcome, Saucey!
Announcements:
- Convergence at Shawshank on Saturday for Double-down at Veterans, homeless shelter at 7:30am.
- Sweet Baby O, August 4th
- Stomp the swamp, last Saturday in August
- Reaper July 14th
- Looking for BRR ruckers. If interested see All 9’s for details
- Let Iron Mary know if you are interested in P200. Hollow needs to have at least one team!
Prayer Request:
JJ