• When: 03/24/15
  • QIC: No Help
  • The PAX: Turf Toe, Stella, Tumbler, Good Hands, Clipboard, Shades of Grey, Potluck, Shank, House, Spackle, Hopper, Lt. Dan, Shake and Bake, Crack, Breakfast Club, Taurasi, Itchy, The Crapper, PYT, The Closer, Lobo, Cream Cheese, Digger, Honey Boo Boo, Rebar, Dance Machine, Forest, Merkin, Sinkhole, Weekend Special, Toe Ring, Booby Trap, Slow-pitch, Bulldog, Khakis, Short Haul, Shooter, Netflix, No Help


39 pax breeze through an easy workout at Graveyard

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.

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