1st Annual Running of the Rectory Square 400 comes to Camden

16 PAX arrived in force to feel the furry of the RS400.

Conditions: 49°. The PAX were quiet . . .YHC sported his yellow, nylon 1993 CHS letterman jacket in honor of the AO for the first two minutes.

 

Warm Up:

• SSH x 20 IC
• TTT x 15 IC
• BBSU x 20 OYO
• ‘Merkins x 10 OYO
• LAC x 15 forwards and 15 backwards IC
• Various iterations of the plank for two minutes

 

The Thang: RS 400

Four lights were placed in a square roughly 30 yards apart. Each light contained an exercise to be performed by the PAX. Each exercise x 40. 1st and 3rd laps required each PAX to carry a block. No blocks for Laps 2 and 4. Cusack between lights for laps with blocks. 50 Monkey Humpers penalty for those PAX who drop the Cusack before reaching the light and for anyone who lets their block touch the ground. Start and end at central fountain.

Light 1

Lap1 — Chest Press x 40 (carry block to the next light)

Lap2 — ‘Merkins x 40

Lap 3 — Squats x 40 (carry block to the next light)

Lap 4 — LBC x 40

Light 2

Lap 1 — Curls x 40 (carry block to the next light)

Lap 2 — SSH x 40

Lap 3 — Lunge to the next light with block

Lap 4 — flutter kicks x 40

Light 3

Lap 1 — Bent Over Rows x 40 (carry block to the next light)

Lap 2 — Plank Jacks x 40

Lap 3 — Squat x 40 (carry block to the next light)

Lap 4 — Mountain Climbers x 40

Light 4

Lap 1 — Russian Twist x 40 (leave block)

Lap 2 — Monkey Humpers x 40 (head to Pit Stop sans block)

 

Mandatory Pit Stop before beginning Lap 3. Head to the foundation for step up with high knee x 20 each leg. Grab blocks and head to Light 1.

 

Lap 3 — Overhead Press (leave block)

Lap 4 — Iron Crosses x 40 (head to finish line)

 

Plank at the fountain while waiting on the six.

Victory Lap led by Hope Solo followed by winner’s choice of SSH. Mosey back to the flag after re-hiding blocks.

Announcements: Only crickets when I asked the question.

*Props to my man Arrears at F3-Depot for the inspiration.