• When: 2017-12-05
  • QIC: Meatball
  • The PAX: Slum Lord, Mercy Rule, Inspector Mom, Gravedigger, Bouche, JJ, Tribe, Cramps, Honey Boo Boo, Stalker, Dunphy, Wayward Son, Fuzzy Navel, Field Goal, Meatball


Tour De LHS

YHC will be the first to admit that this was not the most thought out or original workout in F3 history.  So, a tour of the high school campus was done with hard work put in by all 15 pax that posted.  YHC loves to watch everyone push each other and get better.  It was also nice to see a good crowd post this morning, probably for the weather, not YHC.  Here’s what happened

Conditions:  50ish and dry

The Thang:

Disclaimer
BOM

Mosey to the courtyard.

COP

SSH x 20 IC
TTT x 20 IC
LBAC x 10F IC
LBAC x 10B IC
Burpee x 10 OYO
Merkin x 10 IC, hold high plank 10 sec
Low Plank 45 sec
Mountain Climber x 10 IC, hold high plank 10 sec
Low Plank 45 sec
Plankjack x 10 IC, hold high plank 10 sec
Low Plank 45 sec

Mosey to the covered walkway. All pax line up on a pillar. The last pax will bear crawl to the front while all pax peoples chair on pillar. YHC didn’t think this one through very well as we ran out of pillars. Oh well, move on.

Mosey to parking lot adjacent to Hwy 1.

First light pole – 10 merkins. Next pole, 15 squats. Continue alternating 10 merkins and 15 squats every pole. Total of 8 poles.

Mosey to front of school near flagpole. Circle up for flutterkicks x 20 IC. Hold 6 inches for 30 sec.

Mosey to courtyard near gym.

Peoples Chair x 1 min. Arms out, arms up.

Balls to the wall shoulder taps x 11 IC.

Mosey to stairs for calf raises. 10 IC with feet straight, 10 IC with toes pointed in, 10 IC with toes pointed out.

Mosey to track. Run 1 lap, sprinting straights and mosey curves.

Mosey to tennis courts for burpee bear crawl suicides. 5 burpees on sideline, bear crawl to center line, 5 burpees. Bear crawl back to sideline, 5 burpees. Bear crawl to other sideline, 5 burpees. Bear crawl back to sideline, 5 burpees.

Mosey back to flag. Circle up. Heel touches x 22 IC. BBSU x 15 OYO. Merkin x 30 OYO.

COT & BOM

Pledge of Allegiance

Prayer Requests:
– Gravediggers father having some tests done.

Announcements:
-12/15: F3/FiA Christmas Party
-1/27: GrowRuck weekend