• When: 2020-05-30
  • QIC: Mercy Rule
  • The PAX: Freestyle, Drisocket, Argyle, Flex Seal, Kenwood (R), Gills (Sp?), Dr. Lovin (R), Tadpole, Paw Patrol (FNG), Grave Digger, Muggy Tape, Cheers, Lego, Soaker, Gypsy, Filed Goal, Mercy Rule

MSGA CAT enters the rotation

Conditions:  70’s with limited to no breeze. Great day for a workout!


The men came out in force today with 17 PAX in attendance for a MSGA special. The first rotation of CAT in the mix. We are proud to be a part of the Saturday rotation and we will pull our weight. I am proud as I can confirm the workout was tough enough that Argyle stopped talking after about 27 minutes. Not that I was keeping count.  

Mosey around the parking lot and circle up.


SSH x 15 IC

IW x 15 IC

LBAC Forward X 10 IC

LBAC Backward X 10 IC

The Thang:

YHC had checked the block pile and realized that we only have 10 blocks at one location so we split into 2 groups to go grab 1 block and 2 bricks per PAX and retunred back to the parking lot. Here is how it went down:

20 OH Press with your blocks

20 Lateral raises with your bricks

20 Front raises with your bricks

15 OH Press with your blocks

15 Lateral raises with your bricks

15 Front raises with your bricks

15 High Pulls with your block

20 Block Rows

15 High Pulls with your block

20 Block Rows

10 Merkins on your bricks

10 Iron Crosses

10 Merkins on your bricks

10 V Ups

10 Merkins on your bricks

10 Iron Crosses

10 Merkins on your bricks

10 V Ups

15 Supermans

15 BBSU’s w block

20 LBC’s

Put the blocks to the side. Indian Run around the technology center. Stopping at the flagpole out front for some additional mary.

10 V ups

10 Iron Cross


20 LBC’s

Indian run back to the parking lot.

Circle up for some stretching

15 Seconds Hamstring Stretch

15 Seconds Hamstring Stretch Wide

15 Seconds Quad Stretch Right

15 Seconds Quad Stretch Left

15 Seconds Groin Stretch

We ran back through the full rotation of block / brick exercises above 1 more time and then returned the blocks and bricks to their rightful locations.

Mosey back to the shovel flag we were going to end 5 min early but Drisocket was having none of that. He agreed to lead the PAX in Arnold Fonda’s. You dont realize how much pain can come from a muscle you never knew you had until you have done this exercise.



Naming of the FNG- Step to the middle… He is Flex Seal’s son in law. Just got of the marine corps as an k9 MP. Looking to go into local law enforcement. Argyle says “Baby Daddy” for SIL, PAX believe the name has been used. Flex Seal Recommends Rin Tin Tin from from K9 MP (That is way too cool). Argyle for the win… Paw Patrol. Welcome to F3 Lexington Paw Patrol.

The Gauntlet

Safety Run

BRR teams forming

Shawshank anniversary coming up

Cryptonite will be moving around so if you want to post there make sure they will be staying at home.

Prayer Requests:

  • Folks furloughed due to COVID
  • Lego’s Parents
  • Marriages
  • The leaders of the country


Pledge of Allegiance

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