Classics are classics for a reason. Prepping for the Saluda launch has the snakes swirling and feeling a little nostalgic. YHC decided to test drive for timing purposes some of the old classics like the Ark Loader and The Beast. Simple yet effective.
Tclaps to the 9 men of The Shank who took the Daily Red Pill and posted in this weather. Milk & Cookies’ red pill packs a little more testosterone than the rest. He didn’t wear long sleeves.
Also, the normally tardy Elmers was about 5 minutes early this morning. YHC told him that would be documented in the backblast.
Conditions: 22 degrees
The Thang:
Disclaimer
BOM
Warm Up Mosey
COP
SSH x 10 IC
TTT x 10 IC
IW x 10 IC
BAC (front) x 10 IC
BAC (backwards) x 10 IC
Merkins x 10 IC
Flutter kicks x 10 IC
Mt Climbers x 10 IC
Mosey
Ark Loader
Bear crawl to cones – run to line – bear crawl to cones – run to line
Crab walk to cones – run to line – bear crawl to cones – run to line
Inchworm to cones – run to line – bear crawl to cones – run to line
Bunny hop to cones – run to line – bear crawl to cones – run to line
Frog leap to cones – run to line – bear crawl to cones – run to line
Crawl bear to cones – run to line – bear crawl to cones – run to line
The Beast: 6 exercises, 6 reps, 6 rounds. Start at line. 3 cones set up 10 yds apart. Perform 6 reps of the exercise at each cone (coming & going) for a total of 36 reps each round. Each round is a different exercise.
Rd 1: Plank Jack Merkins
Rd 2: Jump Squats
Rd 3: V-Ups
Rd 4: Derkins
Rd 5: Carolina Dry Docks
Rd 6: Burpees
***Ran out of time so YHC wanted to end this with burpees. You’re welcome***
COT & BOM
Devo: Proverbs 10:19 “Too much talk leads to sin. Be sensible and keep your mouth shut”
Prayer Requests:
-Doo Dah
-Elmers’ family member Colson
-Hall family from SGPC
-Coon Dog’s coworker who lost 2 sons before Christmas
Announcements
-1/6 Saluda launch. Preblast: https://www.f3midlands.com/other/preblast-f3-saluda-launch
-1/6 Harbison 50K
-1/27 GrowRuck Weekend. Details: http://f3nation.com/2017/10/25/growruck-08-sc-midlands-preblast/
-2/24 Dam to Dam 100K Relay
-3/3 4-Year Anniversary Convergence at Graveyard
-3/23-24 Palmetto 200