YHC was traveling this week and only got to workout with F3 men a couple of times, resorting to hotel gyms on the other days. While that is enjoyable, you don’t get the accountability and mumble chatter that comes along with F3. However, even though we had Coon Dog there, not much was said, except for the usual complaining. That’s okay, it was good to be out in the gloom with my brothers, just wish we had more of them.
See below on what went down today:
Conditions: Mid 50’s, clear
Prayer/Disclaimer:
At the Virtual Shovel Flag & 9/11 Memorial
COP:
SSH x 10
TTT x 10
LBAC x 10 each way
The thang:
Half mile run with burpees scattered throughout:
- 10 Burpees to start at the VSF
Mosey to the left side of the parking lot beside Lexington Methodist.
- 9 Burpees
Mosey down the hill and stop midway down:
- 8 Burpees
Mosey to bottom of hill:
- 7 Burpees
Mosey to halfway up the hill parallel to Hwy 6
- 6 Burpees
Mosey to top of hill to parking lot entrance:
- 5 Burpees
Mosey to curb in front of parking deck:
- 4 Burpees
Mosey to tax office:
- 3 Burpees
Mosey to stairs that lead to top of parking deck:
- 2 Burpees
Mosey up stairs and down the parking ramp:
- 1 burpee
Total distance .51 miles
Bear crawls and other fun things for 7’s:
- Merkins x 6
- Bear crawl up ramp to wall
- Diamond merkins x 1
- Crawl bear back down ramp (changed to lunges after second set due to time)
- Rinse and repeat decreasing merkins by 1 and increasing Diamonds by 1 until you reach 1 Merkin at the bottom
Mosey to other ramp for more fun
Leg beat downs for 7’s:
- Squats x 6
- Lunge up ramp to wall
- Bonnie Blair’s x 1 each leg
- Lunge backwards down the ramp to starting point
- Rinse and repeat decreasing squats by 1 and increasing BB’s by 1 until you reach 1 Squat at the bottom
Mosey back to flag:
Mary at VSF:
- LBC x 50
- Leg raises x 25
- Hello Dollie’s x 25 (2 count)
- Six inches x 45s
Announcements:
- P200 this weekend
- 4/23 Don’t Suffer Challenge at Lexington High School (meet at Hollow) 6am
Prayers:
- No Show and FiA Pax with cancer
- Coon Dog’s friend, Kevin, recovering from procedure
- Lego’s family
- Unspoken PAX with family concerns
- YHC’s family friend with cancer
- All other unspoken
- Sick and injured PAX and family
- Ukraine
- Our country
- Marriages