• When: 2019-04-23
  • QIC: Ballboy
  • The PAX: Strut, Eve, Breakfast Club, Wingback, Thumbs Up, Training Wheels, Rocking Chair, Dr. Quinn


4/23/19 Crypt Q

Weather: clear, cool, 52(ish) degrees. Venus was hanging out at 7 o’clock, not the ISS.

The Thang: intro, disclaimer, prayer

Short loop(s) around the parking lot, then the warm up in the parking lot

SSH x 20, TTT x 8, Windmill x 8

Run to the upper field and grabbed blocks for the following:

21 squats (with blocks at chest or on shoulder), 21 calf raises (with blocks at chest or on shoulder). First PAX done sprints across the field and back, rest of PAX plank on block. All PAX sprint across and back in order until everyone has run.

28 dead lifts (in honor of the number of points Clemson whooped Alabama by), 28 calf raises standing on the block). First PAX done sprints across the field and back, rest of PAX plank on block. All PAX sprint across and back in order until everyone has run.

10 single leg dead lifts (to the block or with the block) each leg. Blocks stacked neatly (no casualties this morning), PAX mosey down to the outdoor gym.

Split into three groups of three for 5 rounds of the following:

Group A does 10 pull ups

Group B does ball busters (hyperextension with feet in the tire) until A is done

Group C does step ups on the picnic table until A is done

Group A rotates to station C, B rotates to station A, C rotates to station B

PAX mosey back to the flag for 3(ish) MoM, chosen by our AOQ

Boat/Canoe

 

COT

Announcements: F3 3rd F fun run (4/27/19 @ 7:59 AM Timmerman Trail, Cayce SC, LLS Man of the Year night at the Saluda Pointe Chik-fil-A (4/25/19 5:00 PM – 8:00 PM), Beer and dinner at Keg Cowboy (4/26/19 at 5:00 PM, tickets $20 through Thumbs Up. Bring your favorite beer to share, taps NOT open)