YHC gave the guys a little heads up on the AO DM about what to expect this morning. On paper it was a little frightening and the PAX reacted as such. Even so, 11 grown men took the DRP and showed up in the chilly gloom to get better. YHC thinks we accomplished the goal.
Weather: 31 degrees and a little foggy
Disclaimer
Opening Prayer
Mosey around the big parking lot to the block pile and grab one.
The Thang
- Partner up and complete the following, splitting the reps as needed.
- Run the 400’s with your partner.
Run 400M
50 Merkins
50 Squats
Run 400M
50 Block Swings
50 Flutter Kicks – 4 count
Run 400M
50 OH Block Press
50 Alternating Lunges
Run 400M
50 Block Curls
50 Block Thrusters
Run 400M
50 Derkins
50 Big Boy Sit-ups
Run 400M
50 Dry Docks
50 Squat Jumps
Run 400M
50 Bent Over Rows
50 Hello Dolly’s
Run 400M
50 Triceps Extensions
50 Bonnie Blair’s
Run 400M
50 Clean and Jerk
50 LBC – 4 Count
Run 400M
50 Rocky Balboa’s – 4 Count
50 Burpees
Return blocks and circle up at the SF for COT and BOM
Count-O-Rama
Name-O-Rama
Announcements:
- FHF presents have been purchase and will be wrapped next week at KW’s house. Volunteers are welcome.
- Safe Lexington signups are still active and there are plenty of spots. Get signed up. KW will post a link to both the run signup and the shirts.
- Sign FHF Card with F3 Name after BC’s today and next week.
- Dam2Dam in February
Prayer Requests
Closing Prayer