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


#BlameKD

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

COP

  • 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

COT & BOM

Devo: 2 Corinthians 12:9

Prayer Requests:

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

Announcements:

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

 

 

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