Conditions
Upper 50’s and overcast, but awesome weather compared to this time last week. 13 pax entered the Gloom of Strut in hopes that we would have the best attendance in F3 Lake Murray, Speedtrap squeaked us out by 1 and then here comes Depot by 9 with 22 pax. Well done Depot! YHC had started planning a WOD based off of quotes from National Lampoons Animal House, but let’s face it I’m not that creative. A great gathering of 7 men for Rockpile led by Sharknado with a session on “Perseverance through suffering.” Rockpile sure is a great way for the pax to grow in their spirituality and sharpen each other mentally. There was plenty of perseverance through suffering this morning, especially in the burpee department.
The Thang
– Mosey to the closest baseball field and make a lap around the outfield.
– COP
Little Baby Arm Circles x10 IC each direction
Through the Tunnel x15 IC
Windmill x15 IC
Imperial Walkers x15 IC
-Mosey to the infield (home plate)
5 Merkins
Duck walk to first base
5 Merkins
Lunge to second base
5 Merkins
Bearcrawl to the third base
5 Merkins
Crabwalk to home plate
Burpee train
– Mosey to Rockpile and choose your rock wisely (all exercises OYO)
5 burpees
15 overhead press
5 burpees
15 curls
5 burpees
15 chest press
5 burpees
15 tricep extensions
5 burpees
15 bent over rows and put up your rocks (this set of exercises definitely had the pax saying “thank you sir may I have another?”)
– Mosey to Snack Shack (this brought up some other quotes such as “that boy is a P.I.G. pig” and “try to guess what I am now, I’m a zit, get it” minus the mashed potatoes of course) All exercises here were OYO
Step Ups x10 per leg
Decline Merkins x10
Dips x10
Incline Merkins x10
Wall sit for 60 seconds
Rinse and Repeat
-Mosey to Pull Up Bars
Pullups x5
Bigboy Sit-ups x15
Iron Cross x15
Chin ups x5
LBC x15
Flutter kicks x15 per leg
Pullups x5
Mary for time (dealer’s choice)
-Mosey back to the Shovel Flag (jailbreak from ballisters to the SF)
– COT
Announcements
– Care package item for Aim High son and other soldiers deployed with him in the sand box (taking items until end of January)
– Growruck and Growschool at end of month January 26-28
– Dam to dam relay sponsored by F3 Lexington
– The Rooster (Happy Trees is contact)