Conditions: 60 degrees with 90% humidity
23 men entered the Irmo gloom this AM looking for a solid workout. What they didn’t expect was that they would be taking a ride in a high performance sports car. But this was not for a joy ride. The pax instead went for a high speed ride as crash test dummies with Crash at the controls for his inaugural Q.
Warm up
Jog to baseball outfield
COP
Side Straddle Hops x 20 IC
Merkins x 20 IC
High Knees x 20 IC
Forward Windmills x 20 IC
Mountain Climbers x 20 IC
Backward Windmills x 20 IC
Butt kicks x 20 IC
Imperial Walkers x 20 IC
Jog to football field
Sprint 100 yards – Low plank oblique x 15 IC
Sprint 80 Yards (jog to 100 mark) – In and Outs x 15 IC
Sprint 60 Yards (jog to 100 mark) – Flutter Kicks x 20 IC
Sprint 40 Yards – Little Baby Crunches x 20 IC
Sprint 20 Yards – wide leg situps x 10 IC
Mosey to hill
Jacob’s Ladder – 7 times up the hill – Burpees at the top of the hill. Start with 3 and work up to 10.
Sprint to parking lot.
COT
BOM led by Crash
Great inaugural Q by Crash. This workout was definitely not for the faint of heart! There must have been skid marks in the parking lot as we peeled out for a high-speed / low-drag workout that was intense from start to finish. T-claps to the Strut Brigade for enduring the beatdown they were delivered this AM!
Announcements:
Continue to pray for Rx (Justin Carter) as he recovers from surgery and his 4-year old son who will soon undergo major heart surgery.
The golf outing is scheduled for October 10. Check the pre-blast on the website for more information.
The Mud Run is October 12. Check the pre-blast on the website for more information.