89 Pax posted at #Crypt for a light-on-the-legs convergence. Some came because #Crypt is home, others because it was a Lexington Convergence, still others because it was the 1st half of a double-down w/ the inaugural Stomp the Swamp 5k immediately following. All were toast by the end of the hour.
Conditions: 80 & 80% humidity…at 6:15 am!
The Thang:
Mosey to Field of Dreams for COP
SSH (Yellow Cake)
Never-ending Baby Arm Circles (Ken Doll) #Crowdpleaser
Heel Touches (Treadmill)
Flutter Kicks (Chinstrap)
Windmills (YHC)
Russian Twist (Nikita)
Merkins (Ranger, naturally)
Dying Cockroach (Floppy Disk)
Count off 1-4.
1’s w/ Ranger/Floppy staying @ Field of Dreams
2’s w/ Nikita/Ginger to parking lot between helipad & dip bars
3’s w/ Chinstrap/Treadmill to dip bars
4’s w/ Ken Doll/Yellow Cake to helipad
Rotate 1 to 2 to 3 to 4
Station 1:
1 – LBC x 20 IC
2 – Russian Twist x 20 IC
3 – Superman vs Superman x 10 each side on Qs command
(plank, bring R-Knee to R-Elbow while executing a merkin, return to plank, bring L-Knee to L Elbow while executing an merkin, return to plank)
4 – Big Boy Sit-ups x 20 IC
5 – Bicycle Crunch x 20 IC
6 -Elevated Bird Dog x 10 each side on Qs command
(Plank w/bent knees, Extend R-Arm forward & L-Leg back (hold), Return to plank, Extend L-Arm forward & R-Leg back (hold) Return to plank)
7 – Iron Cross x 20 IC
8 – Dying Cockroach x 20 IC
9 – Hip Ups x 10 each side on Qs Command
(side Plank on elbow, lower hip to tap the ground and return to side plank. Repeat x 10 then change sides)
Station 2:
Curls x 30 IC
Tricep Extensions x 20 IC
Bent over rows x 25 IC
Shoulder Presses x 30 IC
Squat x 20 IC
Plank curls x 20 IC
Straight arm raises (straight out x 10 IC, then lateral raises x 10 IC)
Napalm Special x 20 IC
Rinse, Repeat until time is up
Station 3:
Count off into 3’s
:60 circuit of the ropes, pullups and dips.
Rinse and repeat until time expires.
Station 4:
Plank fest. All exercises from a plank position:
Merkins, Carolina Dry Docks, peter Parkers, Parker peters, mt climbers, Plank Jacks, Rock Hops
Hold your plank the entire time.
Everyone convene (eventually) back up @ Field of Dreams for #Walkers for Walker, then mosey to shovel flags for…
COT & BOM
Moleskin:
Continue prayers for Nail Pop, Walker & family
FNGs:
Jim Glatz -> Pastor @ Saxe Gotha -> Was asked where he went to school -> said Undergrad -> GED
Chuck McDaniel -> Married, 2 girls (nobody heard the comma) -> Utah
Justin Britt -> on fugitive task force -> Hank
Dave McRoberts -> following Hank to finish out his career -> Coat Tails
Carson Priest -> Big Dog
Paul Woodard -> Was asked what his girlfriend’s name was -> responded with…Which One