15 pax including 1 FNG and 1 2.0 posted in the Crypt gloom. For 8 of us, it was the first leg of a double down as the SweetBabyO 5K was scheduled for later in the AM. YHC promised to conserve the legs of the Double Downers so there was no leg work or running. What was prominent in the Crypt gloom was planking, brick work and mumblechatter. Probably the best mumblechatter YHC has ever experienced. It was an absolute blast. Thanks Men!
Welcome FNG Blah Blah and Tarzan’s 2.0 Nemo.
Conditions: 70 degrees, gray skies, rain started right after COT
The Thang:
Disclaimer
Prayer
Light jog around parking lot
COP
In honor of our distinguished guest from across the Dam, Stage Coach:
Imperial Walkers x 3 IC (Yes, 3)
Here comes the no recovery plank exercises:
Release merkins x 20 on Q’s call
Hold your plank
Carolina Dry Docks x 15 IC
Hold your plank
Peter Parkers x 20 IC
Hold your plank
Parker Peters x 20 IC
Hold your plank / Plank until Stagecoach HCs for GoRuck
Plank-o-rama
Mt Climbers x 20 IC
Hold your plank
Rock Hops x 20 IC
Hold your plank
Plank-o-rama
Mosey to retaining wall at top of CEMETARY Hill
Plank walks (feet on wall) x 30 sec
Incline merkins x 45 sec
Tricep Dips x 45 sec
MUMBLECHATTER OF THE DAY BY STAGECOACH: “THAT WAS ONLY 45 SECONDS?! I NEED THAT CLOCK IN THE BEDROOM.”
LBCs (feet on wall) x 45 sec
Rinse and repeat x 2 decreasing time each set
Mosey to brickpile
Grab 2 bricks and circle up on Super Secret Field of Dreams
Curls x 30 IC
Tricep ext x 30 IC
Shoulder press x 20 IC
Bent over rows x 20 IC
Rinse and repeat x 2 decreasing reps each set
MUMBLECHATTER AT A CHAMPIONSHIP LEVEL HERE. GREAT STUFF.
This is also where Stagey hurt his wittle thumb:
Put bricks down forming a circle
Bear crawl around circle, back to your bricks
Walking plank halfway around circle
Crab crawls around the circle, back to your bricks
Mary:
Heel touches x 20 IC
Dying cockroach x 20 IC
Boat/canoe
COT, Name-o-rama, BOM
Name chain: Daniel Woodard -> when describing what he did for a living he said Blah Blah Blah -> Blah Blah
Moleskin:
-So, this is what a Core workout is like. Not so easy. Many of the pax were begging to run.
-Total guess but I bet the pax spent a good 30 min in a plank position. Nice work.
-We should add some language in the disclaimer to include little thumb boo-boos
-Double downers among the Crypt pax included: Stagecoach, Good Hands, Quisenberry, Meatball, Say What, Candy Stripe, Mayhem & YHC.
-The mumblechatter filled workout and the all the F3 support present at SweetBabyO 5K made this my favorite AM ever in the gloom.
-YHC thinks Stagecoach let the pax down by not HC for GoRuck.
Announcements:
-Stomp the Swamp 5K 8/23.
-Lexington convergence on 8/23 at Crypt site 6:15-7:15. All other Lexington AOs closed.
-5th Lexington AO launches Tues 8/19 at White Knoll HS