• When: 10/25/14
  • QIC: Treadmill
  • The PAX: Weekend Special, Floppy Disk, Nail Pop, Treadmill


The Four Horsemen…WHOOOOOO!

4 pax posted Turning Point this morning for a challenge from YHC the day prior on Twitter.  What ensued was a beatdown full of bricks, ladders, bearcrawls, burpees, and of course, dive bombers.  The pax was strong and took the challenge by storm.  It was a tall glass of SUCK, but the pax slugged it down.

Conditions: 43 degrees and great for a painfest

The Thang

COP

  • SSH x 20 IC
  • Mountain Climbers x 10 IC
  • Imperial Walkers x 20 IC
  • Rock Hoppers x 10 IC
  • Overhead Claps x 20 IC
  • Plank Jacks x 10 IC

Mosey to field Perform one Dauntless Dive Bomber and Plank on track

6 x 6 Brick ladder – 30 seconds of each exercise with 15 seconds between each rung

  • Chest Press, rest
  • Chest Press, Shoulder Press, rest
  • Chest Press, Shoulder Press, Curls, rest
  • Chest Press, Shoulder Press, Curls, Tricep Ext, rest
  • Chest Press, Shoulder Press, Curls, Tricep Ext, Bent Over Rows, rest
  • Chest Press, Shoulder Press, Curls, Tricep Ext, Bent Over Rows, Merkins on bricks, rest

4 corners

  • Bear crawl 1/2 the width of the field, sprint the rest.  Grab one brick and Wojo to corner, sprint to other corner with  brick overhead, Wojo to starting point, put brick down and plank.  Rinse and repeat.

Perform one Dauntless Dive Bomber with Bricks and plank on track when done

Mosey to courtyard

  • People’s Chair on circle 60 seconds x 2 (arm position on command)
  • Decline Plank on circle 60 seconds x 2 (hip slaps and reaches on command)

Circle up for Mary

  • LBCs x 15 IC
  • Heel Touches x 15 IC
  • Spiderman Planks x 15 IC (Nail Pop)
  • Dying Cockroach x 15 IC (Floppy Disk)
  • Iron Crosses x 25 IC (Weekend Special)

3 minutes of Imperial Walkers for Walker

COT & BOM

Announcements:

  • F3 Lexington Christmas Party Dec 19
  • Shirt order dealines coming up

Prayers:

  • Walker Phillips

 

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