YHC went back to his old stomping grounds this morning. It was nice to get an extra 15 minutes of sleep before heading out into the gloom. It had been a little while since YHC had Q’d at Graveyard and missed the black pellets. So he came back and attempted to lay down a good beat down with some new moves he learned from the GORUCK Heavy.
Weather: 48°
The Thang:
Intro, disclaimer
Mosey to super plush field, one lap keep up with the Q
COP
All IC
SSH x 15
Taintbusters x 15
TBone x 15
LBC x 15
Ankle touch x 15
Slow count merkin x 10
Line up on goal line
Frog squats x 5 (4 quarter turns makes 1 rep)
Sprint down and back, 24 count bodybuilder x 5
Sprint down and back, deep squat x 20
Back peddle to 10, sprint back. Rinse and repeat increasing 10 yds each time with final going to opposite goal line
Sprint to 20, 20 explosive merkins, back to goal line, repeat increasing 20 yds each time and dropping reps by 4 each time
Circle up, mixture of run in place, up/downs, and jumps for 3 minutes
Mary
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
COT
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 – Simulation for event Apr 4 @ 2PM Finlay park (will last 2-3 hours)
Distance rucking at the LM Dam (Wander) on Sundays 0530 and RBHS on Mondays 0500/0515
Prayer Requests
Hoppers mother
Lt. Dan’s friend, Orangeburg High School Principal passed away
Audra Ebo (age 10), advanced Neuroblastoma spread to lungs and bones, currently going through Chemo
Sebastian 3rd grader at Meadow Glen Elementary Leukemia
Wyatt 4 month old cancerous tumor in nasal passage
Continued prayer for Walker and Nail Pops entire family
Devo
2 Timothy 2:21 ESV
Therefore, if anyone cleanses himself from what is dishonorable, he will be a vessel for honorable use, set apart as holy, useful to the master of the house, ready for every good work.