• When: 2021-03-26
  • QIC: Ken Doll
  • The PAX: Brick, Duff, Dunphy, Cheers, Cowbell, BuzzSaw, Argyle, Breakfast Club, Arrears, Ken Doll


70s degrees and the the end of running season (for some) brought out 10 of F3 Lexington’s finest to the best Friday bootcamp in the region. Dunphy has a little incident at Shawshank yesterday so YHC laid out a very intentional, Arrears-approved disclaimer. The streak continues as Dunphy had another boo boo this AM. He’s blaming YHC…we all know it’s the 40 lb weight vest. 

Conditions: 70 degrees

The Thang:

Disclaimer, BOM

Mosey down Maiden to amphitheater concourse


  • Imperial Walkers x 10 IC
  • Plank Jacks x 10 IC
  • Flutter kicks x 10 IC
  • Mt Climbers x 10 IC
  • Freddie Mercuries x 10 IC
  • Peter Parkers x 10 IC
  • American Hammers x 10 IC

Mosey down to bottom of amphitheater

Variation of 11s (At first step, 10 reps of the 1st exercise, 1 rep of the second. Advance to next step and perform 9/2, etc)

Round 1

  • Box Jumps, Decline Merkins 

Round 2

  • Step Ups, Incline Merkins 

Round 3

  • Squat Jumps, Tricep Dips

Round 4 (exercise 1 at the bottom, run up the stairs and perform exercise 2 at the top)

  • Calf Raises, Burpees

Mosey over to new plaza at amphitheater. Just to say we used this new toy…

Merkins x 10 IC

Mosey back to the flag by way of S. Church and Main


Devo: 2 Corinthians 12:9

Prayer Requests:

  • Notebook
  • No Show
  • Slim Jim
  • Ponzi’s daughter


  • 4/2 CrossRuck. Bring canned good for Mission Lexington
  • UL likely closed for CrossRuck next Friday
  • LRAH



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