YHC was thinking back to the previous week when he was working on his weinke for his upcoming Q. He thought about a few exercises that he learned from the GORUCK Heavy and thought he would share them with the Crypt pax. Some interesting comments were made when the pax could get some wind from the log work, such as “If I wanted to do GORUCK I would have signed up for it” and “Graveyard can keep these toys”. But in the end all the pax crushed the workout and finished together as a team.
Weather: 68° and muggy
The Thang:
Intro, disclaimer
Lap around parking lot
All IC
SSH x20
TTT x 20
Taintbusters x 10
Prisoner squat x 20
Tbone x 20
Indian run to practice field, grab a log
Two per log (three if necessary), line up on goal line
Log rows x 10
Shoulder the log, log over head for log press x 10
Return log to left shoulder, press up and over to right shoulder, rinse
and repeat for a total of 10 reps
Team squat with log x 10
Repeat each exercise two more times
Team sit-ups with log x 15
Return logs
Line up on goal line
Frog squats x 5 (4 quarter turns makes 1 rep)
Sprint down and back, 24 count bodybuilder x 5 (Around this time, YHC was told he was banned from going away for a weekend and learning new tricks)
Sprint down and back, deep squat x 20
Indian run back to parking lot, sprint the parking lanes back to flag
Ski abs x 10 IC
Crab kicks x 20 IC
Flutter kicks x 30 IC
Plank jacks x 40 IC
High plank hold 50 sec
Left side plank x 30 sec, right side plank x 30 sec
COT
Jim Kinard – 56 years young, works at a bank, scuba diver, volunteer shark feeder at the zoo – Rocking Chair
Announcements
3rdF – Secondwind Bible study starts Tuesday, 4:40 – 5:10. (Powerful stuff happening here, it’s early but worth it!)
Apr 11 – MudRun, Registration still open – No Show is QIC for Lexington
Apr 18 – Firetruck pull & Quarry Crusher
GORUCK Custom Light F3/FiA May 1st – 4/4 Simulation for event
Distance rucking at the LM Dam (Wander) on Sundays 0530
Chance to work with Oliver Gospel on Saturdays, 45 min work out followed by coffeeteria
Prayer Requests
Pray for all the pax running the Palmetto 200
Audra Ebo (age 10), advanced Neuroblastoma spread to lungs and bones, currently going through Chemo
Sebastian 3rd grader at Meadow Glen Elementary Leukemia
Continued prayer for Walker and Nail Pops entire family
Pray for Catheters wife’s Uncle, had a stroke
Say What’s?! mother
BOM