Lake Murray and Lexington Pax Converge on Graveyard for a wet and grassy Birthday Q Beatdown

34 Pax (1 FNG) who weren’t completing the Mud Run converged at Graveyard to help YHC celebrate his born day.  YHC had plenty of party favors to share with the pax.  These tasty party flavors came in squat, burpee, and flutter kick flavors with a delicious pain filling in the middle.  Initially YHC had intended on using our plush football field, but had to change to the practice field due to rec league football.  So instead of just getting wet, the Pax got wet and grassy.  Great job by all the pax!

Weather – Mid 60’s

The Thang:

Zig zag every 20yds, COP

SSH x 20 IC
TTT x 20 IC
Windmill x 20 IC
Merkins x 15 IC
Mountain Climbers x15 IC
Freddie Mercury x 15 IC

Count off,1s and 2s

Move to 50, 1s face near end zone, 2s face opposite

Squat suicide ladder
Sprint to 40, 10 squats and back to 50
Sprint to 30, 20 squats and back to 50
Sprint to 20, 30 squats and back to 50
Sprint to 10,40 squats and back to 50
Sprint to goal line, 50 squats and back to 50

Burpee suicide ladder
Sprint to 40, 2 burpees and back to 50
Sprint to 30, 4 Burpees and back to 50
Sprint to 20, 6 Burpees and back to 50
Sprint to 10, 8 Burpees and back to 50
Sprint to goal line, 10 Burpees and back to 50

Flutter Kick suicide ladder
Sprint to 40, 10 flutter kicks IC and back to 50
Sprint to 30, 20 flutter kicks IC and back to 50
Sprint to 20, 30 flutter kicks IC and back to 50
Sprint to 10, 40 flutter kicks IC and back to 50
Sprint to goal line, 50 flutter kicks IC and back to 50

Move to end zone, partner up
1s end zone and back, while 2s do squats.  Keep count and work to 200 as a team

Repeat and replace squats with LBCs

Repeat and replace LBCs with Burpees, team effort to 50 (initially said 100, changed to 50 because YHC feared he wouldn’t make it out of the parking lot alive)

Tabata – Spider-Man merkins

Mary

Static flutter kick, hold 30 sec with left leg up, hold 30 sec with right leg up, 6 inches for 10 sec

Russian Twist 15 x IC

COT – YHC humbled as pax sang Happy Birthday to him (it’s recorded if anyone wants to hear the talent)

FNG – Todd Coker – Works for SCANA, Blackout

Announcements

Go Run – February 2015, see Blindside for details

Palmetto 200, looking for HCs

GORUCK training simulation on 10/11

Prayers

Pray for F3 brothers completing Mud Run

Continued prayers for Walker

Devo

Pain is weakness leaving the body, weakness can be physical, mental, addiction, etc

Isaiah 40:29-31