• When: 10/23/14
  • QIC: Crash
  • The PAX: Plan B, JD, Bogey, Cowbell, Roommate, Overruled, Stagecoach, Swampy, Keymaster, Slate, Scotchguard, Silverfish, EZ, Bumblebee, Coppertone, EOB, Mello Yello, Pony, Diesel, Magic Mike, R2D2

5 more minutes…

22 pax defied Cantorre and posted during in the somewhat chilly gloom this AM. It didn’t take long for Crash to get them warmed up though. Today was all about giving your all. It wasn’t complex and didn’t take much instruction. Pushing without break until you’re completely spent was the name of the game.

Conditions: Clear, gloomy, 44 degrees


Mosey to upper soccer fields
Double applesauce 1 lap around field


COP Warm Up
SSH x 15 IC
Windmills x 10 IC
Through the Tunnel X 10 IC
IW x 10 IC
Carolina Dry Docks x 10 IC

Mosey to parking lot
1 Mile Run – All you got. If you finish first, circle back after you’re done and pick up the 6.
Fastest time around 6:30. Entire pax done in 11:30.

Pullups to failure.
Mosey to brick pile to grab pullup bar braces Phonebooth made.
Get to playground and realize they don’t work without straps.
Curse Phonebooth for not leaving straps.
Do pullups anyways.
Partner up with someone of like physical ability.
Pull-ups until you can do no more, even with assistance.
Rinse and repeat.
Plank until everyone is finished.

Take braces back to brickpile.

Squats to failure.
Using same partners, squats until failure. Keep an eye on form. If you have to take a break or your form gets sloppy, time to stop.

Merkins to failure.
Use same partner, Merkins until you can do no more. Going to knees is ok, but don’t stop and take a break. Sloppy form or breaks means you’re done.

Flutter kicks x 35 IC
Freddie Mercury x 20 IC
LBC’s x 20 IC
Russian Twists x 20 IC
Stretch it out
Boat Canoe for 2 minutes

Head back to shovelflag

COT & BOM led by Crash


  • Today’s workout was simple. Not many different exercises when you look at it. The intention though, was to push yourself 100% until you can do no more. YHC hopes that you surprised yourself with how many reps you could complete.
  • YHC was impressed with the mile run. There were some SOLID times, and it looked like everyone pushed themselves.
  • Stagecoach seemed disappointed that YHC didn’t do some MonkeyHumpers. YHC isn’t sure whether to be flattered or creeped out.


  • Last few days for LM shirt orders! Deadline is 10/25!!! Order here: http://f3.mudgear.com/collections/sc-lake-murray
  • Keep Pajanimal in your prayers that he continues to heal
  • Last few days to HC for the P200. We almost have a 4th team, so HC NOW!!!

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