As the Q wakes and sees the rain totals, he decides it still a good day to hit LCES for #crypt. Q gave the disclaimer and prayer to get the morning started off. Crypt breaks of for a mosey down to the back parking lot for the warm up and a brief into to a hotshot workout day. 7 pax total
COT:
SSH x 25 IC
WM X 25 IC
IW x 25 IC
LBAC X 15 front and 15 reverse IC
Pax then learn that hotshot fire crews start and end the day with a mile run. Off crypt goes for a 1 mile loop around the ground to the road to field of dreams. The group stay together as we are crew and crews work and stay together.
On the field of dreams pax grab bricks and head to the back side as to give boneyard room for swim practice! LCES of the fire world stands for Lookouts, Communications, Escape routes, and Safety Zones. Crypt then grabs the bricks for a great memorization of LCES.
Lunges X 20 IC
Curls for the gurls 25 IC
Extension of the tricep X 25 IC
Squats X 25 IC
Leg extensions X 25 IC
Chops X 25 IC each side
Elbows to Kness X 15 IC
Supermans X 10 IC
Pax then returned bricks and started their run back to shovel flag for the finishing mile
COT
Name o Rama
Prayer
Announcements:
— Hoser is leading a “Stride Light” on Tuesday/Thursday mornings at 4:45am before the normal workout. Usually 2-3 miles at a 9:30-10:00 minute/mile pace.
— The inaugural F3 Lexington Christmas Party is set. Here are the details:
– When: Friday, December 19 at 6pm
– Where: Country Club of Lexington: 1066 Barr Road, Lexington 29072
– Cost: $20 per adult; $9 per kid. (BBQ buffet dinner)
– We will have a DJ (Thanks Thumbs Up!) and a cash bar. Also, we will recognize some of our fellow pax with some awards and other things. Click on this link to vote on these awards: http://goo.gl/forms/ogMSuoTzm0
– Also, our FiA sisters will be there, too. We can EH the husbands that don’t post with us.
– Reply to Ken Doll (// <![CDATA[
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We’ll collect money at the door.
– It’s going to be a great 2ndF evening.
— Go Run – A 5K on the first weekend of February at White Knoll high school. It’s a fundraiser and we wanna get lots of F3 guys out there – potentially do a boot camp work out before the run as a bit of a plug for F3 in the community and to support the cause. See Blindside (@f3blindside) for more details.
— Stay tuned for convergence details about workouts for Thanksgiving day and this coming Saturday
Prayer requests: – Lots of guys on the DL, keep them in your prayers – Great to have FDIC back from a torn meniscus – Quarantine’s in-laws, lots of challenges over Thanksgiving week. Family stuff can be great, but it can also be a real challenge.