Conditions: 72F and 78% Humidity.
Intro and disclaimer. No FNGs today.
Warmups:
30 (IC) LITTLE ARM CIRCLES (15 each direction)
30 (IC) IMPERIAL WALKERS FOR WALKER
30 (IC) LBC
30 (IC) CAROLINA DRY DOCKS
MOSEY TO BLOCKS. OVERHEAD CARRY BLOCKS TO BASE OF POISON IVY HILL.
20-15-10-5 COUNTDOWN. SPRINT W/ BLOCKS BETWEEN STATIONS.
OYO SQUATS W/ BRICKS @ BASE OF HILL.
OYO SPRINT TO TOP. BIG BOYS W/ BRICKS ON FEET
OYO SPRINT TO CURB. BURPEES
PLANK ON 6s. Yep, that was 50 burpees, gentlemen. And the mumble chatter started in the back of the pack, but the Q couldn’t quite make it out.
RETURN BLOCKS
INDIAN RUN TO SOCCER FIELD CURB FOR “LONGEST QUARTER MILE”:
COMBINATION OF BEAR CRAWL, PRISONER LUNGES, BUTT KICKS, HIGH KNEES, CRAB CRAWL, MAJ PAIN SHUFFLE, AND BACKPEDAL SPRINT. UP THE HIL FROM SOCCER FIELDS TO SHOVEL FLAG. HEAVY EMPHASIS ON THE LUNGES. The mumble chatter was clear now. Near the top of the hill, physical threats to the Q were dominating the mumble chat.
CIRCLE UP FOR MARY. TODAY’S EVENT IS CALLED “EYE OF THE BADGER”:
LOW PLANK WHILE STARING DOWN OPPONENT OPPOSITE YOU.
WHEN YOUR OPPONENT GIVES UP, THEY HIGH PLANK.
STARE DOWN NEXT CLOSEST OPPONENT UNTIL THEY DROP
EXERCISE ENDS WHEN ONLY ONE VICTORIOUS BADGER REMAINS. At this point no one was holding back. These fellas really don’t like me any more! The Q wasn’t sure he was going to get out of the post without donating blood. Our own ToothPick outlasted the rest, and earned the right to dump a cooler full of ice water on the Q, who had to complete the ALS Ice Water Challenge this morning. Seriously strong work by the pax today, with few breaks.
COT AND ANNOUNCEMENTS:
Stomp the Swamp 5K at RBHS this Saturday.
There will be a workout at SpeedTrap on Saturday. Mungo will work with new Q’s.
SpeedTrap needs to have more Qs signed up. Keep the schedule filled 2 weeks out.
Crooked Creek Park 5K on Saturday 8/30. No SpeedTrap workout, but there will be a short warmup post for any pax in the race.
Rudy leads a men’s basketball scrimmage each Friday at 6:30AM at CCP gym.
Continuing to pray for Walker and family as he recovers and moves a little closer to home.
CLOSING PRAYER.