• When: 2021-02-26
  • QIC: Ken Doll
  • The PAX: Brick, Argyle, Duff, Dunphy, Ken Doll


#BlameDunphy

This morning was classic Urban Legend as we traveled around downtown Lexington and hit most of the major spots. A variety of work was done and 2.5 miles were run. Add this together and a #snotwoggler ensued. It was non-stop.

It’s always a good AM when we can #BlameDunphy for something. 

Conditions: 50 degrees

The Thang:

Disclaimer, BOM

Mosey to top of parking garage 

Dynamic Stretches & 1/2 sprint (stretch about 15 yds and 1/2 sprint 25 yds)

  • Lunge and reach up/back
  • Butt kicks
  • High knees
  • Wojos
  • Bunny hops
  • Broad jumps
  • Bounding skips

Mosey to VW Park

Who’s the oldest? Dunphy. How old? 51 

51 reps. Gave the pax a choice of 51 pull ups, 51 burpees, or a combination of pull ups and burpees as long as the total is 51. #BlameDunphy

Mosey to parking lot connecting park and S. Church

  • Run to stop sign, Carolina Dry Docks x 10
  • Run back, Carolina Dry Docks x 10
  • R&R until 50 reps total

Mosey to Amphitheater

  • Run up S. Church hill to corner of Main – Merkins x 10
  • Run down Main and into Wander parking lot – Squat Jumps x 10
  • Run into Amphitheater – Decline Merkins x 10
  • Run down steps to the first row – Box Jumps x 10
  • R & R x 4 laps

Flutter kicks x 20 IC

American Hammers x 10 IC

One last sprint up S Church hill and back to the parking lot

People’s Chair x 45 sec

Balls to the Wall x 30 sec

COT & BOM

Devo: Matthew 23:11-12

Prayer Requests:

  • Notebook
  • No Show

Announcements:

  • 3/6 7-Year Anniversary Convergence
  • 3/19-20 Palmetto 200
  • Need some Urban Legend QICs

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