10 Pax found their way to Crypt for a Fracture impromptu beat down. YHC just happened to glance at the Q list and noticed nobody had signed up to lead today, so YHC decided no better way to get 2015 off on the right foot than bringing the pain and setting the bar high for the year.
Conditions: 45 degrees and wet
The Thang:
BOM- Disclaimer/Prayer
Mosey to the weights
COP
SSH-20
TTT-20
Side Lunge-20
IW-20
LBAC-20
4 stations- overhead squats, dips, pull-ups, bench press x20 once complete overhead tire lunge across the parking lot.
rinse and repeat x10
mosey Around the school-
stop 1- curb hops x20 curb step ups x20 each leg
Stop 2- guard rail decline merkins x20
Stop 3-sprint the hill
Stop 4- Parking lot suicides
Stop 5- Lunge the bridge
Stop 6- Merkins x20
Back to parking lot- Parking lot shuffle- Sprint/Mosey/Lunge
Mary-
Dealers Choice- No help special the 14 count burpee x10
flutterkicks x20 hold 6in
Russian twists x20
Announcements:
5k go run at White Knoll High School
Make my day trail run
GoRuck light
Prayer
Tclaps to catheter and pew for getting back out after coming back after New Years Convergence and all the Pax for pushing through a tough workout