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