• When: 9/27/2014
  • QIC: Treadmill
  • The PAX: Spackle, Peggy, Slim Jim, Quest, Granola, Good Hands, Treadmill


ARK + HILL = PAIN

7 pax braved the grounds of Turning Point on Saturday not sure what to expect.  What they found was a litte COP, blocks, and wow loading the ark via The Hill.  Good 1st and 2nd F was found as the #mumblechatter was good and the pax encouraged one another.

Conditions: A perfect 63 degrees

THE THANG

Disclaimer & Prayer

Traveling COP

Circle up in parking lot

  • SSH x 20 IC
  • Windmill x 20 IC

Mosey to front parking lot

  • Plank Jacks x 20 IC
  • Little Arm Circles x 10 fwd/10backward IC

Mosey to back of bus loop

  • Mountain Climbers x 20 IC
  • Overhead Claps x 20 IC
  • Rock Hoppers x 20 IC

Mosey to bottom of hill

Relay course (2 at a time while others perform called ex.)

  • Sprint to first cone – 15 Merkins
  • Grab cinderblock and lunge to second cone
  • Commando Crawl to last cone
  • Sprint to end -15 Merkins
  • Sprint back to start returning block to original post along the way

Loading the Ark…via The Hill (Crowd Pleaser)

  • Bear crawl up hill – 20 merkins – sprint down – plank
  • Frog jump up hill – 20 LBCs- sprint down – plank
  • Crab walk up hill – 20 squats – sprint down – plank
  • Gorilla walk up hill – 20 flutter kicks – sprint down – plank
  • Inch worm up hill – 20 lunges – sprint down – plank

Relay course 2

  • Pax Planks at one end while others complete circuit (2 at a time)
  • Sprint to 1st cone – 15 LBCs
  • Plank walk to 2nd cone – 15 Block Squats
  • Bearcrawl to 3rd cone – 15 LBCs
  • Sprint to End
  • Plank til all pax are done

Circle up for Mary

  • LBCs x 20 IC
  • Heel touches x 20 IC
  • Heels to Heaven x 20 OYO
  • Superman on Q’s call
  • Boat-Canoe on Q’s call

3 minutes of Imperial Walkers for Walker

Announcements:
Pax interested in assisting as Mud Run volunteers, please contact Napalm or Alter Boy.
Convergence in Lexington at River Bluff next week for non mud runners – No Help has the Q

Prayers for Walker and Family with him coming home on Tuesday and for Pajanimal’s back.

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