• When: 06/20/15
  • QIC: No Help
  • The PAX: Rooney, Chipper, Voltron, Mad Hatter, Rate Hike (respect), Rocking Chair (respect), Catheter, Pebbles, Tinkle, Turnbuckle, No Help


11 pax fly into the danger zone with their Wingman at Crypt

As with many things, a little chatter started on Twitter that led to some Top Gun chatter.  So YHC decided to put a little spin on some of the exercises and give some a quick rename.  Who knew that the danger zone was full of spooky trails, field of dreams, and brick ladders.  Well all the pax learned that we’re all each others wingman and we help each other get better.

The Weather: 76° with a chance of sprinklers

The Thang:

Intro, disclaimer

Mosey around parking lot and back to airfield for COP

All IC

SSH x 15
Imperial walkers x 15
TTT x 15
Slo merkins x 15
Shoulder touches x 15

Move in a pattern down spooky trail to the airfield of dreams, grab missiles

Curls for the girls x 20 IC
Hammer curls x 20 IC

Tricep extensions x 20 IC

Merkin to curl to press, starting at one rep and
increasing one rep each time going to 20 reps (crew pleaser)

Triceps extensions x 20 IC
Hammer curls x 20 IC
Curls for the girls x 20 IC

Put missiles up, break to sideline

Wingman up, complete 100 Burpees, 200 squats, 300 flutter kicks.
Top gun one starts with sprint down and back while Top Gun two does
exercise

Fly back down buzz the flag for Mary

Iceman thrusters (plank thrusters) x 20 IC
Goose dips (hip dips) x 20 IC
Slider (dive bombers) x 10 IC
Viper up (bottoms up) x 10 IC
MaVerick-ups (v ups) x 10 IC

COT

Announcements

-“The Crucible” 6/27 See backblast for details

-GORUCK 7/10 (Challenge) & 7/11 (Light)

-2nd Annual “Sweet Baby O” 5K 8/1 at Northside Baptist. A great cause so BE THERE! Proceeds go to “Hands of Hospice”

-Stomp the Swamp 8/29 – Convergence Boneyard double-down opportunity

-Blue Ridge Relay 9/10 – 9/11

Lexington Half Marathon in November

Prayer Requests

Continued prayers for Walker, Audra, and Landon

Prayer for F3 brothers going through difficult times

Prayers for the families in Charleston

BOM and Devo by Field Goal

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