A record number 30 pax posted at Crypt today for a Mud Run themed workout. Mumblechatter was plentiful, and YHC was accused more than once of Qing and #Stride workout. But as always the spirit of the pax was strong and all left #Crypt a better version of themselves.
Conditions: About Normal
The Thang:
Disclaimer/BOM/Prayer
Mozey to the top of Cemetery Hill and Circle Up
SSH x21 IC
Mozey down Cemetery Hill to bottom set of lights and Circle Up
Slow Mo Merkins x21 IC
Mozey to Student Parking Lot and Circle up
IW x21 IC
Mozey back to the bottom set of lights on Cemetery Hill and Circle Up
Slow Mo Squats x20 IC
Mozey up Cemetery Hill to next set of lights and circle up
Flutter Kick x21 IC
Mozey to Wall at the top of Cemetery Hill
Incline Merkins x21 OYO
Mozey to brick pile for bricks and circle up in corner of the parking lot.
Curls for the Girls x21 IC
Tricep Extensions x21 IC
Shoulder Press x10 IC
Over Head Ax Swings x10 IC
Diagonal Ax Swings x10 IC each side
Napalm Special x10 IC
Reload the Brick Pile and mozey to the super secret field of dreams and Circle up
Plank-o-rama
Standing Lunges x21 IC
Jog to far end of field and back
Russian Twists x21 IC
Mozey to side line
Jog across the field and back
Bear Crawl across the field and jog back
Freddie Mercuries x15 IC
Hello Dollies x15 IC
Heal Touches x15 IC
Jog to far end of the field and back
Release Merkins x13 IC
Mozey back to Parking Lot
COT
BOM
Announcements:
- 2nd F lunch at Salsaritas Friday 11:45 am. Mention F3 and 15% goes to the Phillips Family
- Convergence Saturday at Crypt – 6:15 am – the entrances to River Bluff will close at 8:00 for the Stomp the Swamp Race
- Mud Run Registration still open
- NEW AO – West Columbia Launches September 9th – Northside Middle School behind the new Toyota dealership on 378
Prayer Requests:
- Walker Phillips
- Pantyhose’s family with the loss of his mother.